Keep the Momentum Going!

Andrea Morris, Director of Group Fitness

6 Ways to Stay on Track with Your New Year’s Resolutions

  1. Find something you enjoy.
    Whether it’s cycling, dancing, weight training, getting a great cardio and strength workout with equipment, punching and kicking, core work, a sweaty flow, or a nice stretch, we have something for you on the complimentary group fitness schedule.
  2. Schedule your workouts.
    Make an appointment with yourself. Even better, make an appointment with a friend to attend a class. You’re much more likely to make time for your workout if it’s scheduled and if another person can help keep you accountable.
  3. Set reasonable goals.
    Instead of trying to achieve everything all at once, focus on doing a little better with each and every workout. And stay consistent with your workouts.
  4. Add variety.
    A little variety goes a long way in creating some new motivation and excitement. If you’ve only ever done the treadmill, try some other type of cardio or weights or yoga.
  5. Connect with others.
    If you currently work out solo, try to recruit a friend. Meet others who enjoy the same workouts that you do in a group fitness class. A great partner can push you to work harder and truly challenge yourself, and social support can help you be more consistent with working out.
  6. Stop trying to be perfect.
    Trying to do things perfectly all the time is exhausting. Relax and enjoy the workout for what it is. To pay attention to the muscles working during each exercise. To be proud of what your body is capable of doing. It’s a tough challenge to focus on what your body can do instead of obsessing over how it looks. Relax and have some fun with your workouts.

Andrea Morris, Director of Group Fitness
303.770.2582 x312 | AndreaM@ClubGreenwood.com

It’s Time to Jump In to Water Fitness

Crystal Garland, Director of Aquatics

Whether or not you have ever taken a water fitness class, it’s time to jump in! Not only will you receive a great cardio workout, but you may be surprised by the strength training benefits you gain from using the water as resistance. Because of the buoyancy of the water, working out in the pool provides the perfect medium for those who must avoid high impact exercise. The following complimentary classes, 9:15–10:15am, Monday–Friday, are offered here at Club Greenwood. All levels are welcome and modifications are given to keep you safe.

Monday Aqua Intervals with Crystal
A high intensity interval class to challenge your cardiovascular system. May include stations, running exercises, steps, noodles and barbells.  Because of the water’s natural resistance, you will build muscle and gain muscular endurance.

Tuesday and Thursday Deep Water Challenge with Jeanette
A great cardiovascular workout using equipment or treading water. Includes intervals, circuits, balance challenges and strength training. Using a belt or noodle keeps you afloat so you can gain full range of motion with your legs, enhancing the muscle-building benefits.

Wednesday Water Fitness with Marlene
Based on Pilates principals, you’ll enjoy a fun class that includes cardio, strength training and brain balance while incorporating core, range of motion and balance to improve overall fitness. 

Friday Water Fitness Shallow-Deep Workout with Teresa
Experience a fun, exhilarating shallow-deep water combo workout! Enhance cardiovascular endurance, build total body strength, gain muscular definition, improve balance, agility, overall health and increase energy in this dynamic class!

We also offer a Saturday Deep Water class from 9–10am with rotating instructors.

See you in the pool!

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

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.

How Do You Move?

Sheri Warren, Member Coach

One of the latest trends in fitness is training for the ability to move freely to improve your athletic performance, enjoyment of your favorite form of recreation, or ability to hold that yoga pose longer and with more depth.

This renewed focus on moving the body well with flexibility, pliability and mobility will enhance any end goal, whether it be competing at the national level or getting down into the sand to play with the grandkids.

Not sure how to enhance your overall ability to move freely? We have the answers for you here at Greenwood. Set up a complimentary appointment with me, your Member Coach, and I will help point you in the right direction.

We can review our current class and programming options, discuss how the guidance of either a personal trainer or Pilates instructor could be just the ticket, and even discuss how proper nutritional intake or therapies like Rolfing or Muscle Activation Technique might be what be the missing piece for you.

The good news is, this fitness trend with a focus on moving well has opened up new and functional ways of training the body. You will not only function at your best, no matter what that means to you, but feel your best as well.

For more information, contact Sheri Warren.

Sheri Warren, Member Coach
303-770-2582 x320 | Sheri@GreenwoodATC.com

Discover Your Wellness Why

Kristin Burgess, RD
Registered Dietitian and Personal Trainer

When it comes to wellness — the holistic approach to nutrition that includes changing behavior, food, fitness, balance, medical health and frame of mind — we all have wants in mind. Some of us want more defined biceps, and some want to touch our toes in yoga. Some want to run a faster 5K, and some just want to run without pain. Some of us want to lose those tricky 10 pounds. So, what’s stopping us?

The best way to start is to discover your why. Your why is your purpose, the thing that makes you come alive. Your why motivates you to exercise everyday, choose healthy foods, drink enough water and put down the wine bottle. If you haven’t achieved your wants, then you don’t know your why.

You can find your why in the emotion behind your purpose. Why do you want more defined biceps? Because you want to look better in a tank top. Why does looking better in a tank top matter? Because you’ll feel more confident. If you’re more confident, you’ll be more excited about your life. When you wake up excited about your life, you’ll naturally be a stronger role model for your kids, friends and partner.

Your why makes you jump out of bed in the morning. It makes you excited. It makes you nervous — in a good way! — because you care so much.

Dig deep and discover your why. Because just looking good isn’t good enough.

Kristin Burgess, RD, Registered Dietitian, Personal Trainer
303.770.2582 x382 | KristinB@GreenwoodATC.com