3 Simple Steps Toward Better Fitness and Health

How simple is starting an exercise routine?

It’s as easy as 1.2.3.

  • Eat an apple a day
  • Walk around the block
  • Read 10 pages of a positive or inspirational book

Too simple? 

Maybe. However, think about it. If your goal is to live a more healthy and active lifestyle, what better way than to start adding in some positive action rather than cutting out something you “have to have”?

Does going on a diet scare you? Yeah, me too… so start with eating an apple a day. How good would you feel about yourself if you ate an apple a day for 30 days?

Does working out at the club for two hours, seven days a week scare you? Yeah, me too… so why not start with parking a little farther away and adding 1,000-1,500 steps to your daily routine? The average calories burned would add up to about 3,500 per month which is equivalent to one pound.

Does reading a book a month scare you? Yeah, me too… so why not start with 10 pages a day? Did you know that would be 300 pages a month? That would equate to about a book a month. How much could you learn reading 12 positive and inspirational books in a year?

I have an unfair advantage in answering these questions, but I know you will not only feel better physically, but mentally as well. The idea of setting a goal and taking the action to achieve the goal will lead to more self-confidence. Imagine having more self-confidence in 30 days after eating an apple a day, taking a walk around the block and reading 10 pages of an inspiring book every day.

What do you think you could accomplish the following 30 days?

I have done this exercise with hundreds of people and I am happy to report the people who are willing to commit and follow through on their action plan finish the 30 days with more energy, more inspiration and more belief in what they can accomplish the next 30 days.

So my only question to you now is… are you willing to take the first step?

Member Spotlight: George Casey

When member George Casey joined Club Greenwood in early 2019, he was looking for indoor tennis courts, and everything else that came with them was a ‘bonus’.  He had a meeting with Member Coach Gary Stotler, who connected him with trainer Melissa Byers.  That small step is all it took to help George make a lifestyle change that he’s stuck with for several months, and doesn’t see stopping anytime soon. 

When member George Casey joined Greenwood in early 2019, he was looking for indoor tennis courts. The Athletic Club, classes and amenities that came with them was just a ‘bonus’ until he had a meeting with Member Coach, Gary Stotler. At their first meeting, Gary connected George with trainer Melissa Byers. That small step was all it took for George to make a lifestyle change that he continues to stick with months later and doesn’t anticipate stopping any time soon. One of George’s fitness goals was simply to get healthier and he says that working with Melissa has made all the difference. Melissa helps hold him accountable, gives guidance to achieve proper form and supports him in making healthy choices. In the five months that they have been training together, George has lost 50 pounds! 

George’s other goal was to improve his endurance, strength and flexibility on the golf course. Not only has he done that, but his handicap has dropped from a 30 to a seven and he intends to break five. Before working with Melissa, George had not won any tournaments. Fast forward to today and he has won seven! These efforts have led George to qualify for the Golf Channel Amateur Tour National Championship in West Palm Beach. After many health setbacks including chemotherapy and a hip replacement at a young age, these accomplishments sure are sweet. Thanks to Gary and Melissa, George has a whole new set of fitness goals to match his increased fitness levels. Way to go George! We can’t wait to see what you do next. 

Is Your Child’s Diet Optimal for Mental Health?

by Kristin Burgess, RD, Registered Dietitian / Personal Trainer

You feed your kid breakfast. You feed them snacks. You provide dinner every night. You send them to school with a water bottle. There is no way they are malnourished or dehydrated…or is there?

There absolutely is! The brain gets most of the nutrients it needs to perform properly (cognitive and behavioral function) from the food you feed it. Therefore, every single bite of food or sip of liquid you ingest during the day, and when you do it, has an impact on its development and performance. Studies have proven with an EEG, that breakfast is the most important meal of the day. Not just what is eaten but also how much. Kids come in all shapes and sizes and their caloric needs might vary. Most kids, ages 6-12, need 1800-2200 calories per day. This means that breakfast needs to be 500 calories. Lunch needs to be 300-500 calories and dinner likely needs to be 500+ calories. Many children feel rushed during school lunch or are preoccupied playing with friends to eat a full 500 calorie meal, therefore dinner becomes a bit more of a make-up area.

So, what does a 500 calorie breakfast look like? Two slices of 100% whole grain toast, two eggs with two tablespoons of avocado plus a banana; a 100% whole grain bagel with a schmear of cream cheese and one-two eggs or 1 ½ cups of Kashi Go Lean cereal, 1/2c whole milk and a banana. Always add at least ten ounces of water to breakfast to top it off.

I know mornings are rushed. I am a mom also. I have an eight year old and a six year old. Trust me, I get it. However if you encourage your child in a positive manner to eat this breakfast and you take the time to do so, watch them change! The anxiety and the signs and symptoms of ADHD or other mental challenges might fade. Remember that breakfast is just the start. Proper snacks, dinner, water consumption and pre/post activity nutrition is also a piece of the puzzle.

For more tips or personalized information, contact Kristin Burgess, RD Club Greenwood’s Health and Wellness Coach.

What I’ve Learned from Golf will Help Your Tennis

by Ron Steege, Director of Tennis

If you know me, then you may have heard that I’m somewhat obsessed with golf. What has been interesting to me is how my journeys toward improvement in both golf and tennis have mirrored each other over the years. My progress in golf has been slower, but I find the paths I’m choosing toward meeting my goals with golf, are similar to those I had with tennis. Learning a different sport has reminded me of this process and how much fun it can be when a goal is met and a skill is finally realized. In both sports, I’ve found that I enjoy practicing as much as playing. My golf learning experience has also made me a better tennis coach because I can relate to what my students are going through.

Learning any new skill as an adult can be both challenging and discouraging at times, but you’re to be applauded for trying. The first lesson one has to remember is that tennis is a difficult sport and there are no easy answers or short cuts to becoming a skilled player. I mentioned how much I enjoy the process of learning new golf skills; this should be the foundation of your development. An unfortunate element of learning a new sport as an adult, compared to a child, is the shortage of repetitions. Finding enough time to get the reps you need can be a big challenge. Most adults are lucky if they get to play once or twice a week. You can expect progress to take longer and come in smaller steps as you work your way up the NTRP ladder. You can expect larger jumps in your game as a 2.5 level player, but as you move in to 3.5, 4.0 and beyond, it may take a year or two before you realize a change in your rating. Remain patient with yourself and keep chipping away at improving those areas of weakness!

Realizing that finding the time to practice can be a challenge, make sure the time you have is used wisely. The quality of your practice becomes more important than the quantity. It was said that Jimmy Connor’s practice sessions were so intense that he would get more out of a single hour than most pros could in three. This requires good planning and intense concentration. For starters, one must have clear goals in mind for every practice session. The change of seasons can be a great time for reviewing and establishing goals for the months ahead. All journeys require a clear pathway for getting from point A to point B. Start with a realistic main destination goal, such as becoming a 4.0 player. The next step is to evaluate your current skills and determine what you must develop to get to that level. This may involve developing technical, tactical and mental skills. Progress should not be measured against wins and loses. The goal may have been to get 60% of your first serves in. If you lost the match, but achieved your first serve percentage goal, then check it off as mission accomplished and be happy regardless of the score outcome. Your improved first serve percentage is a great building block for the future. Typically, your goals during the winter months will be different than the summer months. Working on a technical problem during the summer when you’re playing tournaments and league matches is usually not a good idea. This is a time to grow tactically and mentally. The winter months are perfect for repairing those technical flaws.

Finally, there must be balance in your development. Depending on the season, your time should be divided between lessons, drills, hitting and match play. Overdoing any one facet can slow progress in other areas. If you spend all of your time playing, you may be weak technically. Conversely, if you only take lessons, you may lack some of the creativity of point construction and important mental skills for competing. Remember, “failing to plan is a plan for failure.” Have a plan for every practice session and match you play and measure your progress against your plan. Good luck! I look forward to seeing you on the courts!       

Top 7 Ways to Achieve Your Fitness Goals

The reason we exist at Club Greenwood is for the honor of positively impacting people’s lives. There are many ways in which we strive to do this. We offer over 130 Group Fitness classes each week as part of your membership. The types of classes are thoughtfully chosen, the instructors are carefully recruited, and the class times are strategically placed with the goal of providing you with the best selection of classes offered at the optimal times that cater to a wide variety of interests and provide ample opportunity for achieving results.

On an average day, approximately 1500 people check into the club. Roughly 30% of those check-ins, or 450 people, attend a group fitness class. So how can you optimize your membership utilizing Group Fitness to achieve your fitness goals? Here are your top seven ways:

  1. Find Something You Enjoy And Do It

If you’re not having fun or being challenged with your workout, it’s easy to lose interest. Instead of dreading the treadmill, consider one of our many other options. With a nice balance of strength, cardio, balance and flexibility classes to choose from each week, there is great opportunity to find your new favorite.

Take advantage of our shorter classes that can be done in combination. Cardiovascular Intervals, Strong 30, BODYPUMP 30, BODYCOMBAT 30, CXWORX and Stretch and Roll are great choices. If you would like some assistance, we offer complimentary member coach services. When you find what you enjoy, you’re more likely to stay consistent and see better results.

  1. Set Goals

Maybe you want to avoid holiday weight gain, fit into a certain dress size, decrease your body fat percentage, cut your mile time or set a new lifting PR. Map out your plan of attack setting both short-term (30-day) and long-term (3-6 months) goals. That plan will help you stay focused and on the path to success. Share your goals with your group fitness instructor so they can help encourage you and keep you accountable.

  1. Drink Enough Water

The general recommendation is to  drink half your body weight in ounces every day. This is on top of replenishing fluids lost during your workout.  While the reminder to drink water may sound unnecessary and obvious, it is essential to your health.

  1. Eat Well

No training regimen is complete without the complement of good nutrition. Make sure you eat a consistent well-balanced diet. Dedication to both your training and your nutrition will offer the best results.

  1. Get Sufficient Sleep

Rest is crucial to our fat-loss and muscle-building goals. Lack of sleep raises cortisol levels and hampers proper recovery. Exercise places stress on your body, and it’s your body’s ability to respond to and rebuild from this stress that creates growth, results and body improvement. This is why nutrition and recovery are essential to achieving your fitness goals.

  1. Mix It Up

Many dedicated gym-goers fall into a workout rut. Break out of boredom by challenging yourself in new ways. Try new movements, set aside the dumbbells in favor of a barbell or cables, or grab a buddy and try a class. Don’t just set up camp at your usual corner or elliptical. If you are bored with your workouts, chances are your body is, too. Make some changes for a new challenge leading to new results.

  1. Stay Consistent

None of this information will be of much value if it’s not done consistently. No matter your goal, consistent efforts are rewarded with hard-earned results.

By Andrea Morris, Director of Group Fitness

My Friend Sheri’s Last Story and 3 Steps You Should Take

by Drew Overholser

At 55, Sheri Warren was in the prime of her life. She had two wonderful sons, a loving husband, an adorable 4 year old granddaughter, and a newborn grandson. Her granddaughter loved, loved, loved her grandma. As the Director of Sales and Retention, Sheri was my supervisor. She offered a rare combination of respected work colleague and friend. She gave me a chance at a job I needed four years ago and she created an environment I thrived in.

Sheri’s death is a tragic loss of the highest magnitude. I’m heart broken over losing my friend. How did she die from a blood clot when she was a fit, active, vibrant person with a healthy diet, along with a nice Cabernet on occasion? Since she had a family history of blood clots, and had a blood clot herself five years ago, it’s tragic that this latest clot wasn’t discovered before it killed her.

This is so scary. Could it happen to me? Could it happen to you? Is there anything we can do to reduce our risk? I believe there is. In 2010, I wrote a book called BVibrant, which included a chapter about circulation. The following is a modified excerpt from that chapter…

A few years ago I attended a presentation by Rob Daigle, who is a vascular technologist. His specialty is diagnosing vascular diseases and circulatory problems using ultrasound. He wrote a medical ultrasound text book which is primarily about how blood and lymph circulate through the body. For this presentation Rob brought in a Doppler ultrasound unit, a device that allows you to hear blood flowing inside the arteries and veins in the body. He asked one of the students to remove a sock and shoe and roll up a pant leg. Rob put conducting jelly on the student’s lower leg, just above his ankle. Then he placed the ultrasound probe on the student’s leg where the jelly was. Then all of us in attendance took turns listening through headphones that were attached to the base of the Doppler device. The headphones allowed us to hear the sounds of blood flow inside our volunteer’s leg. In other words, the Doppler allowed us to hear circulation. It’s no great revelation that blood flows through the body all the time. Yet, to hear movement coming from the inside of a still leg is fascinating. Next, he asked the student to move his foot, ankles, and toes vigorously while we listened through the headphones. This movement, or exercise, changed the sound dramatically. Instead of just a gentle, soft swishing, the volume and amplitude of the sound increased dramatically. The lesson is this:

Movement increases circulation!

This information could save your life. Rob is a frequent flyer, traveling around the country giving presentations on vascular health. If your vascular system is not in particularly good shape AND you sit for a long period of time without moving, as we typically do on a flight, you could be at risk for a blood clot in the legs because your blood stagnates when you sit for long periods of time. If a blood clot develops in the veins in your legs, it has the potential to travel to your heart and lungs when you get up and start moving. If the blood clot is large, it can be fatal.

Rob says he periodically does simple leg and foot movements during long plane flights to keep his circulation flowing. This reduces the risk of blood clots and pulmonary embolus, a clot that travels to the lungs.

A friend of mine, Irit, who is a physician, added that the heart pumps blood to the limbs through arteries. Veins return blood back to the heart. However, there is no pump that does this. Instead, movement or exercise is what creates the return of blood.
What actions can we take to reduce our risk? Here are three suggestions:

1. ROM exercise. For a long time I’ve advocated for simple non-weight bearing range of motion (ROM) exercise for healthy joints, ease of movement, and improved circulation. Consistent ROM exercise reduces stagnation and keeps blood flowing. It’s pretty obvious how important this is. Here’s a link to my ROM video. https://youtu.be/uDXNAlNBCSA.
Give this exercise video a try. It takes only about 15 minutes, it’s easy to do, and it feels great. Will it save your life? I don’t know. Surely it will reduce your risk. Next month I’m going to reshoot this video with the help of a professional videographer. Plus, I’ll make additional videos with other ROM exercises. These videos will be released as part of my website launch in October. Stay tuned!

2. You are in charge of your health. Sheri tended to put everyone else first. Although she did take care of herself, she didn’t urgently insist on getting the help she needed when it mattered the most. This is understandable. We tend to downplay our own needs. We don’t want to create a fuss. Doctors give us information, guidance, and valuable assistance. But you have to be the driver of your health. Keep asking questions and dig deeper for answers. Ultimately, you are responsible for your health. Many health issues that happen to you might not be your fault, but how you respond is up to you. Don’t wait. Take action. Insist on getting what you need.

3. Know your history. As the driver of your health, it’s your responsibility to know your history and health tendencies. There is so much diagnostic information available today. Take the time to use the valuable resources around you and get assistance from valued health care providers. Go to specialists if need be. Get your heart checked. Get your skin checked. Get your prostate checked. Do cancer screenings. Do dental and vision tests. Learn about healthy food choices from a dietician. Consider alternative therapies. Do these things so you know where you’re vulnerable, which helps you stay ahead of problems.

RIP my friend, Sheri.

Yoga Teacher Training is for everyone!

Why do they call it Yoga “Teacher” Training when it’s not restricted to teachers? I’ve been teaching and managing in the business of yoga for nearly 20 years, and this question crosses my mind often.

As a teacher who has led many trainings, I’ve witnessed the deep benefits and transformations that occur when a yogi immerses him or herself in something more profound, regardless of whether or not they have any intention of working in the yoga profession when all is said and done. As the Yoga Manager, I have the privilege of co-leading Club Greenwood’s 200 Hour YTT beginning August 21, collaborating with three highly skilled and soulful teachers: Deb Hilgert, Sara Lyn Howard and Soozie Kinstler. With this training, we have a platform to create a program which will speak to each individual’s personal, unique journey. Your own journey, which meets you where you are today and moves you toward something greater than yourself. If that’s not enough, here are four more reasons to dive in with us for Yoga Teacher Training:

Kula is Love. As a student in this program, you will grow in relationship and understanding with like-minded yogis and gain a more intimate appreciation for your “kula,” or community. A kula represents inclusion and belonging through the shared practice of yoga. Sharing your passion for yoga creates a space of love and acceptance unlike any other experience

Your Body, Yoga Anatomy. Yoga Teacher Training will heighten your curiosity about your own body, how it moves, breathes, heals, holds, releases, surrenders and responds. Unlike most 200 Hour YTT programs, ours will feature more than 30 hours of applied learning in Anatomy and Physiology, an added benefit to the program.

Yoga School is Fun! One 60-minute yoga class can change your perspective exponentially. Your teacher shares words of encouragement, a morsel on dharma or challenges you beyond your physical comfort zone and you’re immediately transported to a state of yoga bliss. This experience is magnified during a Yoga Teacher Training. While intense in nature and commitment, our training will offer plenty of moments of joy, laughter and opportunities to share your personal story. On your eight week journey, your body might notice change from the dedicated physical practice, your heart and mind space might awaken with more clarity, and you might be surprised that for the first time in your life, learning is fun.

Beyond The Pose. As yogis, there will always be another pose to master, but what happens if the shape you strive to perfect leaves you feeling less than accomplished? A true yogi is one who dedicates his or her life to mastering the finer details of the practice. In this training, you will learn how yoga translates off your mat through: the deep history and philosophy of yoga, the yoga Sutras or “threads of wisdom which offer guidelines for living a meaningful and purposeful life,” mindful breathing, the power of awareness and much more.

Yoga Teacher Training is for everyone. It can change your life. We welcome your spirit, enthusiasm and curiosity for what lies deep within you. For more information about our upcoming training, contact Malissa Schwamm, Yoga Manager, at 303.770.2582 x324.

Club Greenwood’s 200 Hour Yoga Teacher Training »

Developing a Fitness Plan for Success

Have you hit the mid-summer struggles?
Don’t worry- getting back on track is as simple as 1-2-3!

The key to success is setting yourself up to win and taking the consistent action to follow through on your plan. Making one positive step forward every day will have a stronger impact than a couple big steps taken every once in a while.

Step 1: Set Goals

  • Outcome- what outcome do you want to see?
  • Action- what consistent action will you need to follow to achieve the outcome?
  • Feeling- what feeling do you want to receive when you achieve your action and outcome goals?

Step Two: Select Activities

  • Cardio– improves health and functionality of the heart & lungs, increases calorie expenditure while reducing risk of cardiovascular disease
  • Strength– increases muscle mass, decreases risk of injury and helps maintain & improve bone density
  • Stability/Flexibility- increases muscle and joint mobility, improves balance and reduces risk of muscle imbalance related injuries

Step Three: Reward System

  • Reward after every achieved workout
  • Reward after every achieved outcome
  • Reward after every achieved feeling

Goal setting takes intentional time and effort to work thru the process but if you take the time to create a vision for what you want, an action plan on how to achieve your vision and a reward system to keep you on track, you will have taken the first solid step toward better fitness and health.

 

“A man who moves mountain begins by carrying away a small stone.” –Confucius

Do you need help with the goal setting process?

Please reach out to me so I can help! I would love to help you design a plan. I can help you connect with the 140+ complimentary classes to get you started, a Myzone fitness tracker to keep you accountable and even a personal trainer/small group training class that can help you focus on your specific outcome goal!

Gary Stotler
Member Coach
Club Greenwood

Back to school means back to you!

Disruption, dysfunction and an overhaul of your schedule means something has to give… don’t let that something be your fitness! You focused, you put in the hard work and enjoyed all our beautiful Colorado summer has to offer, but now life hits the accelerator again as the kids go back to school, the fall activities start ramping up and next thing you know it’ll be time to set those New Year resolutions again. Why not keep the momentum going now so you can continue moving in the direction of your goals?

I have the opportunity to work with people from all walks of life to set and achieve their fitness and health goals. All too often, I watch a disruption in routine turn progress upside down and I see the disappointment as months of progress starts to dwindle away. A new routine is either a chance to drift into inaction or prioritize what is important.

Does fitness and health make your priority list?

If so, here are a couple tips so you can keep taking action toward a better you.

  1. Review and refresh your goals
    • What do you want?
    • Why do you want it?
    • How are you going to get it?
  2. Schedule your self-care time at the club
    • It’s amazing how quickly our day gets away from us before it’s “too late” to get in a solid sweat before bed. Find a time and create a positive routine around your goal.
  3. Remember your “Why”
    • What will keep you taking action toward your goals? Finding a class you like, bonding with a workout partner or having the accountability of a personal trainer can make all the difference between what you want now and what you want later.
  4. Take the action
    • Stress is built on the lack of efficiency which comes from a lack of consistency. Develop an attainable action plan. You will be amazed at how quickly a week or two of consistently following your workout plan will skyrocket your self-confidence!
  5. Keep Going
    • Life will happen. Some days the kids will need to be in three places at once. A work trip unexpectedly arises. Progress comes from consistency, not perfection. If you miss a day, give yourself some grace but don’t quit.

 Are you looking for a way to stay accountable and grow with a community of people within Club Greenwood? Myzone is a great tool to measure your workout intensity, track your consistency and be a part of a supportive community! Join the “Back to school means back to you” Myzone Challenge so you can keep moving in the positive direction toward your goals!

Do you have questions about Myzone or need to set up your new belt? Contact Member Coach Gary Stotler for more information and to get started today!

Get Out of the Summer Slump!

Colleen Bernadis, Youth Program Coordinator

Kids love summer. They look forward to the last school bell of the year for months, then it’s the time for friends, fireworks, no school and no homework. Summer is every kid’s favorite… until the dreaded mid-summer slump hits. By mid-July, kids are no longer feeling the excitement and joy that came with the arrival of warmer times, and parents are running out of ideas of how to fill their little ones’ days. Summer begins to lose its appeal as your kids get restless and bored– and then all of you are in a slump. Here’s my advice on how to get out of the slump and reclaim your kids’ summer fun

Get outside!

We all know Colorado is an amazing place to grow up– there’s so much to love about the state, but the best part might be the outdoors. We have so many days of sunshine, it’d be absurd to not take advantage of them. Take your kids to the park for a walk, on a hike in one of Colorado’s gorgeous parks, or better yet, soak up some rays with them at our pool here at the Club. There is a lot of fun to be had in our outdoor swim areas– plenty to beat that mid-summer boredom!

Learn!

Summer is supposed to be a nice break from class, but there’s no need for your kids to shut their brains off for a full three months! There’s no harm in encouraging a bit of reading or some math problems for your kids to keep them engaged and on track in school. Denver has many libraries, events and museums centered around learning to visit with your kids– and Camp Greenwood visits the Museum of Nature and Science every summer for a fun, science-focused field trip.

Work out!

If your kids are bored, pick a healthy activity and get them to work up a sweat! Organized sports are great for kids of all ages and everyone can benefit from a family workout. The Youth department here at Club Greenwood offers classes and activities for families and kids alike– whether it’s a morning spent in Gym Jam or a session of Parent-Tot Dance Class, your kids have endless opportunities to get moving here with us at the Club.

Embrace boredom!

Sometimes a little boredom is good! Random downtime with nothing planned helps give kids a chance to explore their own interests and learn to manage their time. A little boredom never hurt anybody and the downtime makes the planned activities in their schedules that much more fun.

Take advantage of camp!

Perhaps the easiest solution to curing the mid-summer slump is right here at Club Greenwood! We have an amazing summer camp program here for kids 5–12, and a “Counselor in Training” program for kids 13 and up. Every portion of the day is scheduled fun, led by focused and committed counselors. Kids swim, play basketball, learn yoga, paint solar systems and take a field trip every Friday. Camp cures the summer boredom for all involved; kids, counselors and yes, even me. If you’re feeling slumped, bring your kids over to Camp Greenwood — you won’t regret it!

Colleen Bernadis, Youth Program Coordinator
303.770.2582 x287 | ColleenB@ClubGreenwood.com