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?

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. 

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.

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

Welcome Gary Stotler, Our New Member Coach

Please welcome Gary Stotler, our new Member Coach at Club Greenwood! As an expert in goal setting and motivation, Gary has a passion for fitness and helping others achieve their personal goals. In his new role, Gary will help welcome new members to the club and be a great source of information for current members looking to get the most out of their membership. Stop by his office, located just past the Business Office in the lobby, to introduce yourself.

Practicing Self Care at Greenwood

Sheri Warren, Member Coach

No longer considered a luxury, self care in this busy life is a necessity. What does self-care mean to you? What types of things do you choose to do each day that would be considered self care? For some it might be taking time off from work, escaping to the mountains or even the movies, but for others it might simply mean saying no to another request or turning off the technology an hour before bed to create a peaceful environment that leads to sound sleep.

It is our hope that you would allow Greenwood to be a place where you choose to practice self care every day. No matter what your version of self care may be, you have the option at Greenwood! Treat yourself to a private golf lesson or enjoy a spa service at Ethereal. Take some dedicated time to sit in the sauna, steam or whirlpool areas, quiet your mind with one of our new YinMeditation yoga classes, or rock it out in a HIIT, PWRFIT or Stages Indoor Cycling class. Invest in a personal trainer or Pilates instructor to finally achieve the results you are striving for or brave the elements and enjoy a peaceful swim in our heated outdoor pool.

Your membership at Greenwood allows you the option to practice taking care of yourself in a different way, every day. It just might be the perfect investment in yourself. Choosing to move your body and send oxygenated blood to every organ in your body, decreasing stress and taking time out from the ordinary details of life will improve your health and extend your life. Move, stretch, relax, enjoy and take care of YOU! You’ll be glad you did.

Sheri Warren, Member Coach
720.838.2513 | Sheri@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

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