Creating Balance within your Fitness Routine

Written by Brianne Hovey 
RYT 200 
Additional certifications in Restorative Yoga, Yin Yoga, and Yoga Nidra

Do you ever feel like you need a re-set? I am feeling that way now as I type this. I could use a) a nap, b) a massage, c) a break from my ongoing to-do list and habitual thoughts. It’s times like these that I often think of the wisdom shared by one of my favorite travel writers, Pico Iyer. He says, “I turn to eccentric and often extreme measures to try to keep my sanity and ensure I have time to do nothing at all, which is the only time when I can see what I should be doing the rest of the time.” Sometimes I need someone else to offer me the space to step into where I can be free from doing and just be. As it turns out, I also LOVE being the person to offer this space for others.

What if I told you that you can come to Greenwood when you need a re-set? Our yoga program offers several weekly opportunities to nourish you on your rest day and in addition, we offer regular special workshops that offer deep restoration as well.

woman doing yoga outside

You do not need to have any prior experience of yoga to participate and you don’t even need any special gear. I will warn you, however, that once you start…you may just discover that yoga is your jam after all. That’s what happened to me. The benefits to the rest of my life are too good to pass up.

Without going down too many tangents, I will tell you that I came to yoga through the Power Vinyasa classes at Greenwood after many, many years of believing that yoga was not for me. I wasn’t flexible and the classes I had previously attended felt like they were designed exclusively for yogis who were already “great”. My yoga practice began as an effort to incorporate stretching into my routine as I was training for a triathlon and I found Greenwood’s yoga program the perfect, inclusive place to practice. After many months of practicing twice per week, I realized that I was receiving additional benefits from my practice: I was stronger, my lung capacity had grown and my grief from losing my father to cancer was shifting in a way I hadn’t anticipated. I had to learn more about what was happening in this practice. Unrelated, I took a trip to Nicaragua to learn how to surf at Holly Beck’s surf and yoga camp. I was {embarrassingly} audibly disappointed to learn that the yoga offered was yin yoga rather than the powerful, active vinyasa practice I had grown to love. I expended copious energy learning how to surf. And after that…. I found my way to the yin yoga class and felt only what I can describe as a visceral “ohhhhhhhhhhhhhh” throughout my body and mind. This meditative practice of postures held for time to help the connective tissues restore, was the absolute perfect way to support my body and mind as I recovered from my yang efforts of learning to surf. I had a new hook and a new practice to support my health and my sense of life balance. My love for yin yoga was quickly followed by restorative yoga and yoga Nidra. Each of these practices offer incredible balance for active lifestyles.

Here are some of the benefits you can expect by incorporating a Yin Yoga, Restorative Yoga and/or Yoga Nidra practice into your routine:

  • Deep sense of restoration
  • Balance for your nervous system by activating the parasympathetic nervous system
  • Improved energy and circulation
  • Reduced stress and anxiety
  • Increased awareness of body, mind and emotions
  • Enhanced physical flexibility and mobility (Yin & Restorative)
  • Enhanced personal acceptance and flexibility (all practices)
  • A calm mind, leading to an increased sense of focus and mindfulness

lotus floating in pond

I invite you to come to a class and experience the benefits for yourself. Below are our regular class offerings and all classes are appropriate for beginners:

  • Restorative Yoga, Sundays at 11am with Alana: Restorative yoga is a receptive, calming practice intended to align your physical and mental being with breathwork and a series of gentle poses held for 5 minutes or longer, completely supported by props. The focus in this practice is in letting go of tension and entering a deep state of relaxation. Leave feeling relaxed and energized.
  • Yin & Meditation, Tuesdays at 7pm with Malissa and Saturdays at 11am with Laurel: Yin yoga is a practice intended to target the deep connective tissues (ligaments, joints, bones, and fascia). The postures are held for time (90 seconds up to 7 minutes) and supported by props. In this time, students are encouraged to find an edge to their sensation, hold the pose for time, then release the pose mindfully. Additional healing benefits of meditation are incorporated to quiet the mind. Regular practice will yield increased circulation, improved flexibility, and renewed flow of energy throughout body and mind.
  • Yin & Yoga Nidra, Fridays at 4:30pm with Brianne: This 75 minute practice combines 30-45 minutes of yin yoga (see above description) with 30-45 minutes of Yoga Nidra. Yoga Nidra is an ancient meditation technique, practiced lying down in savasana. Beginners can expect to experience conscious relaxation on physical, mental and emotional levels through entering a state of non-doing. This state of relaxation provides an opportunity for energy, normally burned by the mind, to become available to heal and restore the body. With more practice, students also experience an exploration of the layers of consciousness and of their true nature.

The common thread of these practices is intentional stillness and rest. Treat yourself to a class and find out for yourself how you can personally benefit from the practices offered.

Look for additional workshop offerings announced via the member email and/or flyers outside of the Jade studio. We host sound healing gong baths regularly and our annual Yoga Immersion weekend is coming up October 24-27, which will include many workshop opportunities to take a deeper dive into your yoga practice.

“In an age of speed, I began to think, nothing could be more invigorating that going slow. In an age of distraction, nothing can feel more luxurious than paying attention. And in an age of constant movement, nothing is more urgent than sitting still.” – Pico Iyer

Attend Brianne’s Classes:
Sunday 4pm Candlelight Vinyasa
Friday 4:30pm Yin & Yoga Nidra  (75 min)

What is Functional Fitness?

By Vivian Griggs
Personal Training Coordinator

Functional Fitness has been a buzzy term for several years now.  But what does it really mean?  At its core, functional fitness is exercises or activities that make you stronger, fitter and more flexible in your day-to-day life.  Putting luggage in the overhead compartment?  Functional fitness can help with that.  Playing sports with the kids or grandkids in the backyard?  Functional fitness can help with that.  Getting up and down the stairs or in and out of the car?  Functional fitness can help with that!

Woman lifting child into air

Functional exercises are those that multiple joints through multiple planes of movement.  For example, doing a bicep curl while doing a squat.  Your body has to stabilize itself using your core muscles, your leg muscles have to work to lift not only your body weight but the weight of the dumbbells and your arm work to lift the dumbbells in the bicep curl.  Just about every joint you have gets involved in this move, and your core has to stabilize you.  Talk about getting more bang for your buck! 

Man squatting and lifting weights in gymSome great functional exercises are squats with a bicep curl, squats with an overhead press, a plank, a pushup, or a lunge.  The list is almost endless and can be customized to what your specific needs are.  Curious how you can optimize your time in the gym and really make that workout work for you?  Book a session with a trainer and they can show you a full routine of functional exercises that will specifically help you!

3 Simple Steps Toward Better Fitness and Health

By Gary Stotler
Member Coach

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?

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 heartbroken 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 textbook 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 the 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 the 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 a 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!

Does it sometimes feel like you need to exercise 8 days a week to get healthy?

Gary Stotler, Member Coach

Let’s face it, with many of us spending 8-10 hours sitting behind a desk, there is a real need to get moving. So, how much movement do we really need to improve or maintain a healthy lifestyle? Remember “the good old days” when we were athletes, or in the best shape of our lives? Most likely working out was a habit. Then the realities of life hit and our schedules started to allow less and less dedicated time to hit the gym or go for a run and we drifted off our normal workout routine.

So where do we go from here?

I frequently hear how difficult and overwhelming it can be to know what to do, how to do it, and how much time it will take. We have to start where we are and work toward where we want to go.

I want to give you three tips on getting past the obstacles that may be in the way of your goals:

  1. An intentional 20 minute brisk walk is a great way to start RIGHT NOW! A little sunshine, fresh air and movement will be a great way to start or end your day with positive forward movement toward better health.
  2. We don’t have to work at 100% effort all the time. The importance of setting ourselves up for success through a realistic and achievable plan is the best way to gain traction and momentum. One of my mentors told me, a little progress achieved every day is much greater than a lot of action taken once in a while.
  3. A great way to move past a plateau is to grow beyond what you’re doing now. Myzone makes the transition simple to find your past movement patterns, develop a new set of training goals and keep you accountable as you increase your goals.

If you are finding yourself at a plateau or even falling down the other side, now is a great time to maximize your efforts. Take advantage of the beautiful Colorado weather. Set a new goal, try a new class and watch your consistent effort pay off in June!

The World Health Organization recommends just 150 minutes of moderate intensity or 75 minutes of vigorous intensity each week.

How can Myzone help?

  • Myzone will help you understand your true effort level in real time which will help you modify your movements, speed and effort to maximize your time.
  • Just wear your Myzone tracker. The belt, app and advanced technology throughout Club Greenwood will do the rest! You’ll receive an email summary and you can view your workout history with a touch of a button on your mobile device.
  • Hold yourself accountable and help your community by engaging through the Myzone app, Myzone challenges and in specific classes held throughout the day at the club.

Myzone provides feedback, accountability and a community to help you stay on track and make fitness a habit again!

150 minutes of moderate exercise = Blue/Green zone- 50 minutes, 3 days a week

75 minutes of vigorous exercise = Green/Yellow/Red Zones- 25 minutes, 3 days per week

“I use the Zone Match classes within the Myzone App all the time. The app keeps fresh workouts at the touch of my fingers and they are simple, challenging and I can use a variety of equipment!” –Lisa

Earn up to $500 with MyZone

Join the MEP movement and your June workouts could be worth up to $500 in Cash! Participate in the Global Myzone MEP Challenge and be automatically entered to win. The MEPs start counting for cash on June 1. Don’t have a Myzone belt? Contact Gary Stotler for details at x335 or garys@clubgreenwood.com

Gary Stotler, Member Coach
303.770.2582 x335 | GaryS@ClubGreenwood.com

Is Pilates Worth the Money?

Sara Talbert
Director of Pilates

There are things in life worth paying a little extra for: direct flights, a quality mattress, a good haircut and…Pilates. Pilates? Yes! Pilates at Greenwood isn’t just another thing to buy, it’s an experience to savor. With Pilates, you can:

  1. Connect with neglected muscle groups. Pilates trains and activates the small muscles that tend to get less attention than others.
  2. Improve flexibility. In general, the more muscle mass you have, the less flexible you are. Pilates’ focus on lengthening helps prevent injuries and muscle strains and increases range of motion.
  3. Build core strength. Every Pilates exercise focuses on using your core to initiate movement in your limbs.
  4. Live more consciously. Pilates forces you to pay attention. You’ve got to focus on your breath while working through each movement, concentrating on proper form. After a Pilates session, you’ll feel refreshed and relaxed.
  5. Prevent injury. This kind of core training makes Pilates an excellent technique for whole-body fitness, as well as a foundation for cross training with other kinds of sports and exercise to balance the way you move.

We’re unique at Greenwood because we stay true to our work. We value quality over quantity and focus on fostering relationship: friendliness, respect and hospitality mean a lot to us. We bring naturally empathetic people onto our team, and we invest in their personal and professional growth so they can invest in yours. Pilates comes with a price, but its benefits are priceless.

Sara Talbert, Director of Pilates
303.770.2582 x375 | SaraT@ClubGreenwood.com

The Benefits of Swimming at Any Age

Crystal Garland, Director of Aquatics

No matter the age, it’s essential and never too early to make sure you and your kids are comfortable and water safe in the pool. Drowning is the second leading cause of unintentional injury-related deaths for children, ages 1–14, according to the National Safe Kids Campaign. April is officially Adult Learn-to-Swim Month.

One of the biggest benefits of learning how to swim at any age is that swimming is FUN. Everyone loves getting in the water and enjoying themselves, but swimming also provides benefits that can keep children and adults healthy and happy at the same time:

  • Swimming keeps our heart and lungs healthy, improves strength and flexibility, increases stamina and even improves balance and posture.
  • Swimming provides challenges and rewards accomplishments, which helps children and adults to become self-confident and believe in their abilities.
  • Swimming allows plenty of opportunities to make friends and grow in confidence.

Club Greenwood has amazing instructors that have learned the art of teaching all swimmers how to be safe in the water, from blowing bubbles to floating, to using proper technique and being efficient in the water. For private swim lessons, we work with your schedule to find time to practice and achieve the goals of our swimmers. We also offer group swim lessons for children and adults.

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