Dear Greenwood Mom

Julie Staley, Youth Program Coordinator

Dear Greenwood Mom,

Let’s be honest, sometimes we all need a minute to ourselves. We need a minute to take a shower, grab a coffee, send an email, do yoga or just sit in the lobby and sleep with our eyes open, a trait you get really good at as a mom. Many moms come to Greenwood just to have a minute to themselves and we want to invite you to do the same. Your first stop is at the Kids’ Club. Our Kids Club is designed with an outside entrance so when you enter those heavenly gates of the club, all your worries about your kids are gone. No crying, no asking for a snack, no one saying Mommy, Mom, Mama, no little human rolling their eyes, it’s just you.

So, you made it through the gates and into your kingdom. What do you do now? There are so many options! You look around there’s a comfy chair in the lobby. You could just stop and sit……..Danielle and George, the Club Ambassadors won’t judge you for taking a short nap. Or, you decide to power through and get a workout in. You go girl! Before you hop on a treadmill, you smell the coffee, oh the coffee. You need it! You stop at ink! and get your small coffee and see your friend Erin. You need to talk to her about the new Group Fitness classes you saw on the schedule. You and Erin get into an hour long conversation about how your kids won’t sleep because of daylight savings time. Then, you look at your watch and figure out you only have 30 minutes to shower, that dry shampoo can’t last another day. Into the locker room you go. It’s great you can take a shower in peace and BY YOURSELF! All the amenities are there, shampoo, conditioner, soap and they don’t have a Disney character on them. After your shower you even get to blow dry your hair. You exit the locker room, take a deep breathe in and realize you totally needed the club today. You then head back up to Kids’ Club to pick up the kids and hope the staff recognized who you are with your hair done. You realize you have been at the club for two and a half hours and didn’t even work out! That’s okay. We are a health club and sometimes you just need a minute for you, and that is also good for your HEALTH! Being a mom is hard, let Greenwood be your minute.

Cheers!

Julie Staley, Youth Program Coordinator
303.770.2582 x287 | JulieS@GreenwoodATC.com

3 Reasons Water Fitness Works

Crystal Garland, Director of Aquatics

It’s getting cold outside but it’s still warm by our eight-lane indoor pool! Did you know we offer six complimentary water fitness classes for you to enjoy no matter the weather? These classes will get your heart rate up, burn calories and help you feel good in and out of the water, at any age! Our one-hour water fitness classes are offered Monday through Friday at 9:15am and Saturday at 9:00am. We’d love to see you there!

Here are three reasons to love water fitness classes at Greenwood:

Low Impact Advantage

The joint impact of running in the water is significantly less than that of running on land. Water fitness is great for those with joint conditions or currently undergoing physical rehabilitation.

Class Variety

We offer three Aqua Fit classes in the shallow lanes and two deep water classes. (View the schedule.) Our instructors will coach you, challenge you and provide motivation. Water-based classes offer the same benefits you get from other fitness classes, including muscle toning, improvement of posture and balance and increased flexibility.

Plenty of Cardio

Regardless of your fitness level, you can get a great workout in the water. Your instructor will offer plenty of modifications to increase or decrease the difficulty of the moves and you’re always free to go at your own pace. The combination of strength and cardio workouts, mixed with water resistance, ensures you’re getting a full body workout!

Crystal Garland, Director of Aquatics
303.770.2582 x325 | CrystalG@GreenwoodATC.com

10 Exercises for When You Don’t Have Time

Vivian Griggs, Personal Training Coordinator

Everyone knows they should be active every day. But for how long? And at what intensity? Cardio or resistance? It can all be so confusing. Throw in the reality you really don’t have time for one more thing and it’s easy to just skip it altogether.

There are some sneaky ways to be more active every day that won’t require equipment, a change of clothes or even any additional time. Who knew?

Accept the fact you might feel a little silly doing some of this. Who cares! You’re being healthy and getting in better shape. And remember: these tips will not replace a good old fashioned workout. But they will help you be more active, stay fit and maybe even lose a little weight!

Let’s get going!

  1. Brushing your teeth. You’re just standing there — that’s a full two minutes you could be doing something. How about some plie squats? Step out wide, toes out to the sides. Drop straight down to just above knee level, keeping your head and chest up, shoulders and hips in line.
  2. On the phone. Whether you’re at home or the office, you have several options here. If you can’t put the call on speaker, stand up and do some squats or lunges. If you can put it on speaker, alternate between 10 wall or desk push-ups (the closer you are to horizontal, the harder it will be) and 10 squats. If you have a private office, drop to the ground and get some abs in. Alternate between 20 bicycles and 30-second planks.
  3. Conference call where you are not participating = cardio time! Alternate between 10 jumping jacks, 10 alternating lunges, 10 wall or desk pushups and 10 bicycles.
  4. Running errands. Park further out and speed walk.
  5. Take the stairs! Anywhere!
  6. Helping kids with homework. Every 10 minutes, hop up with your child and do 10 high knees. You’ll get some exercise and they will actually stay more focused. Double whammy!
  7. Watching TV. (If you have time to do this, I might hate you). Every commercial break, alternate between lunges, push-ups and bicycles for each commercial.
  8. Cooking. This is pretty similar to brushing your teeth. Do squats, narrow squats, plies. You have to keep an eye on that boiling pot, might as well get some leg work in.
  9. Sitting at your desk. Okay, this one needs equipment. But I promise the equipment fits in your bag! Grab a resistance band. Loop it around your chair and your ankle and do leg extensions. Alternate 20 per leg.
  10. Bedtime. Take a couple minutes once you climb into to bed to stretch. Hamstrings, abductors, your back, chest. You’ll sleep better!

It can be tough to squeeze exercise in with all the other things demanding your attention and time. But with a little persistence and creativity, you can get your workout in!

Vivian Griggs, Personal Training Coordinator
303.770.2582 x301 | VivianG@GreenwoodATC.com

Why Introduce Your Child to Golf?

Lisa Thomas, Director of Member Services

Greenwood Athletic and Tennis Club Has golf! Introduce your child to golf right here at Greenwood in a new, state of the art golf studio. Here’s why:

  1. Anyone can play! You don’t have to be fast, thin or in fantastic shape to start. Golfers come in all shapes, sizes and athletic abilities.
  2. Minimal Risk. Golf is somewhat easier on the body than other sports that kids do like football, soccer, track and even baseball. There is less risk that you will be hit by a ball or obtain a stress injury from repetitive pounding. If you can walk, you’ve got a great start in golf.
  3. Lifelong Sport. Golf is a sport that you can play your entire life. It may even keep you spry into your 90’s.
  4. Lifelong Friendships. Because one can spend lots of hours on the golf course, you will develop friendships that may last a lifetime.
  5. Outdoor Time. In this day and age, where our youth are on their phones or playing video games, golf is an opportunity to get outdoors.
  6. Scholarships. “The National College Athletic Assn. (NCAA) estimates that every year 200 college golf scholarships for young women go unclaimed. Too few girls compete in the sport to qualify for these scholarships, which means many young women are missing an opportunity that could make all the difference to their education, their income and their future.”
  7. Family Time. Remember the old saying…”a family that plays together stays together.” Why not play golf together? Go out to the driving range and hit balls together. Play nine holes. It’s a nice time to strike up a conversation with your child.
  8. Life Lessons. There are many lessons to be learned through golf. Navigating ups and downs, regrouping, handling pressure, rising to an occasion, battling outside elements, handling distractions…just to name a few.
  9. Golf is just plain fun!

Teaching Golf Professional, George Miller, is available six days a week for private or group lessons. Book your appointment with George by calling 303.330.5146 or emailing him at george.miller05@comcast.net.

Lisa Thomas, Director of Member Services
303.770.2582 x284 | LisaT@GreenwoodATC.com

What I Learned from My Tennis Coach

Katherine Flahive

Tennis, among other sports, requires training, skill, practice, repetition, mindset, conditioning, focus and awareness of your partner and opponents. It also requires a positive attitude, positive self-talk, being present in the moment and watching the ball, having a tool kit of strokes and moves, court movement, footwork, speed, agility and a great deal of letting go of the last shot or the shots missed.

Likewise, when you are centered emotionally, you can perform emotionally with flexibility, strength, responsiveness, and resiliency. One of my favorite tennis coaches would share reminders of what is important to focus on: Accelerate through the strike zone, Compete with integrity, Pressure is a privilege, Courage through fear, Simple game plan executed with excellence, Charge like a bull and hit like a flower, and Focus on improvement and on what is working!

When my son tragically passed away in 2011, I found tennis a sanctuary and life saver!  It was the one place I could be and not think about anything else but the ball, while focusing what’s happening on the court. In tennis, being present on the court, watching the ball, focusing and how I respond to the game is vital. When I think too much and don’t trust my ability to play, it shows. Being a humble winner and gracious loser, I’m grateful and fortunate to be able to play tennis.

These principles also apply to my life. Being present to reality and what is, being aware and focused, taking care of my whole self so I am flexible, resilient to the challenges that may present themselves requires recovering to the middle, resetting, and responding versus reacting. Being able to let go and focus on the next stroke helps me to live in the moment and be ready for what is next. Don’t overthink and feel it in my body. The body knows and remembers. Remember to breathe, move my feet and be grounded. Trust takes faith and knowing that someone is pulling for me on and off the court is invaluable.

5 Tips for Becoming Your Best Self

Sheri Warren, Member Coach

I’m confident that being your best self is important to you! It has to be. You’ve chosen to invest in your personal health simply by being a member of Greenwood and we want to support you in that quest.

No matter what you do each day, investing in yourself will ensure that you are the best version of yourself possible. Math is math and things add up over time. Are you consistently doing the things that will add up to your best self? Greenwood offers options for everyone — no matter your personal goal, challenge or desire. It is our honor and privilege to help you reach those goals by providing opportunities to improve your muscular strength, cardiovascular fitness, balance and stability, flexibility, overall blood and weight profile, as well as providing an environment to help you lower stress and engage in relationships with those of like mind!

New to Greenwood and not sure where to begin? Need some personal guidance with choosing the best classes that suit you best? Need a qualified professional to design a program of strength to improve your health, appearance or athletic potential? Need a review of your nutrition intake to assess if you are fueling your body to achieve your goals? Need to lower stress or rehab from injury? Greenwood’s staff of fitness professionals are here to help. As Member Coach at the club, I can help point you in the right direction, make recommendations and connect you to the best staff person possible. Together we will ensure you are utilizing the programs and services of the club to the fullest.

Some simple tips that everyone can follow:

  • Schedule your workouts into your calendar for the week – an appointment is more likely to be kept than a general desire to get your workouts in
  • Plan on six workout days with one day off as life will inevitably show up and steal one of those workout days
  • Review your plan to ensure you are addressing key areas of fitness — muscular strength, cardiovascular fitness, flexibility and balance
  • Plan your meals in advance
  • Manage your stress with breathing, mindfulness practices and downtime activities prior to sleep

Still have questions? Contact me anytime at 720.838.2513.

Sheri Warren, Member Coach
720.838.2513 | Sheri@GreenwoodATC.com

What’s Myzone, Anyway?

Lisa Thomas, Director of Member Services

To put it simply, Myzone tracks your effort to help you get the most out of every workout. Myzone measures your heart rate to tell you the truth about how much effort you’re putting in, and it’s 99.4% accurate.

As the name suggests, everyone has different fitness zones that can change over time. Myzone helps you identify these zones, adapt to new zones, and rewards you for your effort. These zones are displayed using five simple-to-read, color-coded tiles that reflect the intensity of your workout. The more effort you put forth, the higher your zone and the more MEPs — Myzone effort points — you earn. When you earn these MEPs, you turn fitness into a fun and exciting game.

Myzone tracks your heart rate, activity time and calories burned via a comfortable chest strap. With Bluetooth and built-in memory, Myzone has the versatility to stream live stats to your smartphone, third party apps and devices (including Apple Watch, Garmin, Android Wear), and Myzone group displays at participating fitness centers.

The free Myzone app gives you access to the customized activity page where you can view your daily, weekly and yearly results. You can set goals, view status rankings, enter group challenges and even connect with your friends. Myzone differs from wrist-based trackers by accurately measuring effort readings no matter what form of exercise you choose. (Swimming, however, poses some difficulty with the Myzone belt staying connected to skin.)

Myzone levels the playing field so everyone can compete and effort is rewarded. Real-time feedback increases motivation and accountability, and, over time, leads to real results.

Stop by the Welcome Desk and pick up your Myzone belt. You will be rewarded and once again feel good about exercise!

Lisa Thomas, Director of Member Services
303.770.2582 x284 | LisaT@GreenwoodATC.com

Welcome Our New Personal Training Coordinator!

Welcome Vivian Griggs as Our New Personal Training Coordinator!

Vivian’s passion is motivating clients to achieve their best and become as healthy as possible. Her motto is, “Grow, Transform, Succeed!” Vivian has been a certified personal trainer for 12 years with a specialty in post-rehabilitative training for shoulders, hips and knees. She has two Bachelor of Science degrees in finance and accounting control systems. Vivian is married to Blake and has one son, Asa.

NASM-Certified Personal Trainer Development Program at Greenwood

Greenwood is partnering with the National Academy of Sports Medicine (NASM) to bring NASM-certified Personal Trainer Development Program to our club.

“True to our mission of providing students with a solid educational foundation, our goal is to create the premier fitness training school allowing for an in-depth educational experience,” said Master Trainer Vic Spatola. “To achieve this objective, we knew it was critical to align ourselves with the fitness certification program that would best prepare our students for a successful career as a professional fitness trainer. The best partner for us is NASM because of its reputation as an industry leader.”

NASM, a global leader in personal training certification, sports performance training and injury prevention and recovery, is the premier certifying body and education authority for Certified Personal Trainers (CPT). Accredited by the National Commission for Certifying Agencies (NCCA), the NASM CPT credential is the preferred choice of top health clubs and fitness facilities around the world. Students who complete the Greenwood NASM-Certified Personal Trainer Development Program will develop a variety of health and fitness skills, including:

  • Conducting accurate fitness assessments
  • Recruiting and retaining clients
  • Developing evidence-based exercise programs
  • Teaching and demonstrating proper techniques
  • Empowering, challenging and motivating clients toward an improved quality of life

“Through this collaboration with Vic Spatola and Greenwood Athletic and Tennis Club, we’re making our CPT program much more accessible and creating a long-term career path for health and fitness professionals looking to advance their education,” said Andrew Wyant, president of the National Academy of Sports Medicine.

After completing and passing the NASM-CPT exam, graduates will have the opportunity to pursue flexible and financially-rewarding careers in a variety of settings, such as multi-purpose health clubs, corporate fitness centers, independent business operators, community centers and more. Graduates will also secure a job interview at Greenwood.

Interested in becoming a NASM-certified personal trainer? Contact Vic Spatola at VicS@Greenwoodatc.com or 303.770.2582 x339.

About NASM

The National Academy of Sports Medicine (NASM) is part of Ascend Learning, a leading provider of technology-based educational, curriculum and assessment solutions for healthcare and other vocational industries. Since 1987, NASM, currently based in Chandler, Arizona, has been a global leader in providing evidence-based certifications and advanced specializations for fitness professionals. Academic institutions nationwide incorporate NASM’s leading fitness content into curriculum as part of Certified Personal Trainer courses, and bachelor’s and master’s degree programs. The vision of NASM is to empower fitness and wellness professionals, supporting them in their goal of motivating clients to lead healthier lives.

Welcome Our New Yoga Manager!

Welcome Malissa Schwamm as Our New Yoga Manager!

Malissa has been teaching yoga full time for nearly 18 years, working as a studio manager, educational program director, yoga teacher, mentor, and creator of Warriors in Motion Yoga. She’s certified as E-RYT 200 with Yoga Alliance and has taught more than 12,000 cumulative hours in a variety of forms including: Vinyasa, Hatha, Yin, Meditation, Restorative, Fit and yoga for kids and teens.

She has served as the Program Director for Yoga Pod Littleton, helping create the opening schedule and class descriptions, hiring and supporting a team of more than 45 teachers, developing the educational programming for the studio, establishing a mentorship program and supporting the owners in various capacities of franchise ownership leading up to and through the grand opening of the studio.

She is also the proud creator and owner of Warriors in Motion Yoga, an organization that supports the nurturing, growth and development of yoga students through community events, experiential retreats, workshops and weekly classes. Their mantra is “finding freedom through movement,” which reflects her belief that the human body, mind and spirit experience the deepest state of living when they unite through exercise and movement.

Malissa’s official start date is July 2 as we continue to grow this amazing yoga program!