Lacking the Motivation to Exercise?

The facts are clear and you are completely sold on the benefits of exercise. In fact, you can probably quote the top 10 reasons why exercise is the best thing you can do for yourself every day. You may even like to exercise yet still lack the motivation to do so. You may also find that you get started with great intentions for a few days, then life gets busy, you talk yourself out of your workout and before you know it, it’s been weeks and you feel unmotivated again. It can be a vicious circle.

One way to improve motivation is to examine your personal why. Give yourself a reason to exercise and you’re much more apt to do it every day. Your reason for exercise may have to be bigger than creating changes in your appearance or strength. Maybe your why needs to have more to do with things like how improving your health will positively affect others in your life, making you an exceptional employee, boss, parent, partner or friend. Many people find their motivation increases when they sign up for an event, race, bed and breakfast biking trip or hiking vacation. Knowing you have an upcoming event to prepare for is a great motivator to get started. Your why can be as simple as having a workout buddy waiting for you at the gym. Everyone has a different why. What’s yours?

Once you find a big enough why, the next step is to create a written plan. Those who work out at the same time every day are more apt to create the habit of exercise. In fact, studies show that those who work out in the morning are significantly less likely to allow other things in life to get in the way. A recent study by Glasgow University found that morning exercise also enhances mood 30% more than evening exertion. Exercise at any time of day, though, is better than none, and consistency is the most important thing. Improve your chances of exercising by placing a written appointment in your calendar like any other important event you wouldn’t miss. When someone asks you to do something else at that time, let them know you have an appointment at that time and plan around it!

The last great motivator is results. Results come with consistency and a solid plan of attack. Create a plan or have a professional trainer create one for you, put the plan in writing, schedule your workouts at the same time each day and the results will come. As results appear, motivation increases leading to more consistency to maintain the results you’ve created.

FIND YOUR WHYpersonal training
Create a plan, experience results and watch your motivation soar.

SEE YOU AT THE CLUB!

Sheri Warren, Sales and Retention Manager

 

2015 MEN’S LOCKER ROOM REMODEL UPDATE

We are under way and the project is running on schedule. Anticipated completion date is fall of 2015. We realize the challenges you are facing with limited showers and no access to the steam, whirlpool and sauna. We are working hard to open the steam room at various times during the remodel. Please make sure you are receiving our weekly electronic FYI’s and refer to the website blog for updates. I will be available to answer any of your questions throughout the project. We thank you in advance for your patience and understanding as we improve your club!

Why?

The last remodel was 2001. With the amount of usage and wear and tear, the space is looking old and tired. The tile was falling off the walls, there was water build up behind the tile and there are drains/lines that are 28 years old and need to be replaced.
We have received overwhelming feedback, via the survey, that it is time for an update
Create more private shower areas; based on new trends in the industry and comments from existing and prospective members

What areas are being remodeled?

  •     Showers
  •     Shaving area
  •     Whirlpool
  •     Main dry vanity

How will I access the pools?

Access to the pools is through the lower cardiovascular area
Please wear deck shoes and a shirt when walking through the cardiovascular area

Where will I shower?

  • There are four prefabricated shower stalls in the men’s restroom
  • There are seven family locker room showers available for your use. Six are located in the vestibule leading to the outdoor pool and the other is located next to shoe shine on your way to the men’s locker room
  • The family locker room private areas include a shower, sink and toilet
  •  Each of these shower areas are equipped with the same consumable supplies available to you in the men’s locker room shower area
  • Please ask any staff member for assistance in locating the family locker rooms

Will the dry areas of the locker room be affected?

  • You have full access to all the lockers
  • The main dry vanity will be remodeled during one of the later phases of construction.
  • We will notify you when that space will be closed. We anticipate performing most of that construction during evening hours of operation and after hours

What times of the day will construction take place?

  • The immediate demolition is underway during evening hours of operation and after hours as removal of tile and cement slab is noisy
  • Continued construction will be performed during all hours of operation to keep the project on schedule and decrease the timeline

What does the design look like?

  • We have found a way to maintain the original eight sinks in the shaving area. The sinks are slightly smaller and the counters are a bit more shallow than the previous counters
  • The showers will be individual with doors, but the walls will be 54” to allow the space to feel open and welcome conversations between members
  • The tile will match the new tile in the men’s steam room
  • The whirlpool will be completely rebuilt with new tub, tile, motor, jets, etc.
  • The main dry vanity area will be replaced with new millwork, counters, carpet and lighting

We appreciate your understanding as we strive to make your club even better. Please trust we have done everything necessary to make sure the project goes smoothly, runs on time and the end result fulfills your expectations! Thank you.

Wet Areas Officially Closed

We have officially closed off access to the showers, whirlpool, steam, sauna and shaving area. Temporary showers are available in the men’s restroom. There are seven additional showers and sinks available in the family locker rooms. If you do not know where these are located, please ask a staff member to show you. The area is much bigger and provides access to the same shower amenities as the men’s locker room.

We are on schedule and in the demolition process which should take a little over one week. All demolition is happening during closed hours due to dust and noise.

We have re-designed the shaving area to accommodate for eight shaving sinks; the same amount previously available. We will be decreasing the showers by one shower head.

Thank you.

How to avoid weight gain… Prepared Meals

prepared_mealBeing prepared for your day and/or busy week can prevent you not only from overeating but also from choosing unhealthy foods. Planning ahead is one of the best ways to enhance your health, achieve your optimal weight and feel great.

Here are a few tips to avoid weight gain:

1)      Plan and pack meals and snacks the night before.

2)      Plan the time you will eat each meal and snack.

3)      Have your daily main course meals planned and prepped.

4)      Always keep a healthy option on hand. Leaving home without one may lead you to make unhealthy choices.

If you find yourself too busy to plan ahead, consider healthy meal delivery services such as Eat Meaningfully for delicious meals catered towards your specific needs. Learn more about Eat Meaningfully here>>

EAT MEANINGFULLY_fbMktg

 

Men’s Locker Room Remodel Update 6/3/15

The temporary showers are nearly complete. We will be testing water temperatures and drainage throughout the holiday weekend to make sure they are all working properly.

Mobilization for the demolition will begin Monday, July 6.

A dumpster for demolition will be dropped on Tuesday, July 7 and the temporary construction walls will be installed that evening.

Demolition will begin Tuesday night so the current showers, whirlpool, steam and sauna will be shut down beginning Wednesday, July 8.

Thank you.

UPDATE – MEN’S LOCKER ROOM REMODEL

Key events for the next two weeks:

  • Monday, June 29 – begin install of pre-fab showers in the men’s restroom; urinals will be removed
  • Friday, July 3 – pre-fab showers should all be working but we will not close the current showers until we are assured the pre-fab showers are operating in the desired fashion. We will test them throughout the holiday weekend
  • Monday, July 6 – Construction walls to be built in the access hallways to the wet area; this will happen during the evening hours and we will begin demolition; we anticipate at least a week of demo
  • You will continue to have access to the main dry vanity during this time

Thank you, Paula

Men’s Locker Room Remodel 2015

Rendering-May-2015 dry vanity 4We are excited to announce a remodel of our men’s locker room wet areas.  Please make sure you are receiving our weekly FYI’s for updates.

The project will start June 29 through fall 2015.

We realize the inconvenience this will cause for our male members and we appreciate your understanding as we strive to make your club even better. Please trust we have done everything necessary to make sure the project goes smoothly, runs on time and the end result fulfills your expectations!

I will be available to answer any of your questions throughout the project and thank you for your patience and understanding as we improve YOUR club.

Why?

  • The last remodel was 2001 and it’s time for an update
  • Create more private shower areas, based on new trends in the industry and comments from existing and prospective members

What areas are being remodeled?

  • Showers
  • Shaving area
  • Whirlpool
  • Main dry vanity

Will the steam and dry sauna be shut down?

  • Both will be shut down for a period of time during the demolition and first phase of construction
  • We are working with the contractor to phase the project, therefore allowing us to open the steam and dry sauna at various times during construction
  • How will I access the pools?
  • Access to the pools will be through the lower cardiovascular area

Where will I shower?

  • We will be removing the urinals in the men’s restroom and installing four prefabricated shower stalls
  • There are seven family locker room showers available for your use. Six are located in the vestibule leading to the outdoor pool and the other is located next to shoe shine
  • Each of these shower areas are equipped with the same consumable supplies available to you in the men’s locker room shower area

Will the dry areas of the locker room be affected?

  • You will have full access to all the lockers
  • The main dry vanity will be remodeled during one of the phases of construction
  • We will notify you when that space will be closed. We anticipate performing most of that construction during evening hours of operation and after hours

What times of the day will construction take place?    

  • The immediate demolition of the space will be performed during evening hours of operation and after hours as removal of tile and cement slab will be noisy
  • Continued construction will be performed during all hours of operation to keep the project on schedule and decrease the timeline

What does the design look like?

  • Renderings and tile selections will be available in the lobby
  • The showers will be individual with doors, and the walls will be 54″ to allow the space to feel open and welcome conversations between members
  • The tile will match the new tile in the men’s steam room. The whirlpool will be completely rebuilt
  • The number of sinks in the shaving area will be decreased to five, thereby creating more space for the individual showers
  • The main dry vanity area will be replaced with new millwork, counters, carpet and lighting

Paula Neubert 12Paula Neubert
President and General Manager
Greenwood Athletic and Tennis Club
paulan@greenwoodatc.com
303.770.2582 x309

FIVE GUIDELINES TO A HEALTHY METABOLISM

Tips from Kristin, GATC RD.

1) Eat breakfast within thirty minutes of waking and eat every three hours thereafter

2) Limit starch because it is almost always chemically processed. (ex: breads, chips, pretzels, snack mixes, tortillas, pastas, etc). This is especially true when eating out. If you can read the ingredient list and you know you are not eating a chemically processed food, then choose the whole grain in a proper portion.

3) Choose a fruit or veggie plus a protein, every time you eatstockvault-healthy-eating119775_resized

4) Don’t save your calories for one big mealwater

5) Drink half your body weight in ounces of water

For more tips and information regarding diet and nutrition, visit GATC’s Nutrition Services page.

 

Greenwood Athletic and Tennis Club Welcomes New Greenwood Tiger Sharks Coach Marc Rios

MarcRios_webJune 1, 2015, Greenwood Village, CO:  Greenwood Athletic and Tennis Club is excited to announce Marc Rios as the new Greenwood Tiger Sharks (GTS) Swim Team Coach, who  comes to us with 15 years of experience developing young athletes. A champion swimmer himself and honored as Virginia Swimming Age Group Coach of the Year, he has also led his teams to many championships.

Coach Mark believes in maximizing the potential of the athlete as a swimmer and providing a balanced, healthy lifestyle. In his words, he will, “create a spark that will ignite a difference.”

According to Paula Neubert, “Coach Marc Rios brings the energy and direction to the GTS Swim Team that will keep moving us forward. He has unique attributes that will make a difference for each swimmer in the water and out.  Marc is a Certified Personal Trainer through the National Academy of Sports Medicine and has previously coached Olympic Medalist to set State, National, American and World Records.”

coverGTSSWIM TEAM GATC_DSC_9847lowIn the next two years, the Greenwood Tiger Sharks will strive to be the “best-we-can-be” as a team first, says Coach Marc. As we build our team culture, we will also reach out to the community for interested talent to join our great club and team. GTS will place a high emphasis on our private lesson programs, Swim America lesson programs, and our entry level team programs in order to build a solid base and foundation. Our long-term goals also include being a high-performance training program that consistently places top in the state and nation.

Most importantly, we are creating a model for GTS athletes to improve in a fun, learning environment where we stress fundamentals, hard work, goals, dedication and team commitment.

If you are  interested in learning more about Coach Marc or the GTS Swim Team, go to www.GreenwoodATC.com/GTS, email marcr@greenwoodatc.com or call 303-770-2582. The Tiger Sharks are the official team of Greenwood Athletic and Tennis Club located at 5801 South Quebec Street, Greenwood Village, CO.

Dietary Supplements: To Take Or Not To Take

The majority of adults in the United States take a supplement. A supplement includes: vitamins, minerals, herbs, protein powders, shakes, amino acids, enzymes, probiotics, and the list goes on and on!

Do wsupplementse really need to be taking these? In my opinion, yes, many of us can benefit from a multivitamin, vitamin D or even a protein shake, for example. However, supplements are just that…a SUPPLEMENT. They do not replace food. Some experts think that if you are eating less than 1600 calories on a daily basis then you can likely benefit from taking a dietary supplement. Taking a vitamin and mineral supplement can insure your body that you are meeting your needs to develop muscles, proper neural function, maintain energy levels, preserve bone and all the other physiologic functions your body performs on a daily basis. Very few of us need a multivitamin that provides greater than 100% of the daily recommended allowance of any nutrient. Again, these supplement your diet. If you are choosing mostly whole, unprocessed foods then you do not need a powerful multivitamin. In fact, high levels of vitamins can enhance the disease process, including some cancers.

Let’s look at protein powders/shakes. There are so many on the market! Mosproteinshake_2t active people can benefit from a protein shake for breakfast, pre- or post-workout. The scary thing about protein powders is that many of the most widely used are loaded with toxic metals, artificial sweeteners, colorings, dyes and other random chemicals that can harm your body. If you are going to purchase a protein powder, why not choose one with added nutrients?  My favorites are whole food powders that are made of real food and free of metals, dyes and other chemicals, such as Vega One or Amazing Grass Raw Reserve. There are some great ready-to-drink products out there as well. My go to is Orgain 25 gram protein.

Much of the food we are consuming is so processed that it isn’t “real.” Chicken breasts at some restaurants are hardly made of chicken breast at all, but chicken parts and chicken flavoring molded into the shape of a breast. Some experts believe that if more than three meals per week are eaten out, you are lacking nutrition and too many chemically processed foods are being consumed. You are what you eat!

For more information visit GATC’s Nutrition Services page or contact GATC RD, Kristin Burgess.