The more we learn about it, the more we know that sugar IS a toxin and might be one of the driving forces behind America’s obesity epidemic. It is also a contributing factor in heart disease, diabetes and cancer. So what can you do?

First, the obvious: avoid sugary drinks (juice, soda, lemonades, sport drinks), baked goods and candy.
Second:  read food labels and avoid foods with more than eight grams of sugar per serving (an exception is all-natural Greek yogurt).
Third: avoid white foods, such as bread, pasta, tortillas, rice and crackers. These products produce the same reaction in your body as sugar.

There are four grams of sugar in one teaspoon, so next time you decide to consume a product with sugar in it, just imagine eating teaspoon after teaspoon of sugar. Maybe that will deter you from high sugar foods!

Kristin Burgess, RD
kristinb@GreenwoodATC.com

Let’s face it, life is busy for all of us. Between work, family and social commitments, it is a wonder we have time to work
out at all! Getting in that daily workout often takes a back seat to the rest of our ‘to do’ list. In fact, you might even put
on workout clothes fully intending to go to the club, only to end up checking email, making phone calls and running
errands that eat up your workout time. While we know all the reasons that working out is the best thing we can do to
keep ourselves healthy, energized and stress free, we struggle to make it a priority – unless we have someone else to
help us be accountable.
Studies show that having a workout partner or trainer to whom you are accountable improves adherence to your exercise program. When you know you should work out but just don’t feel like it, remembering that you have a workout partner or trainer waiting for you at the club or for your daily run will virtually guarantee that you show up. Enlist a friend or co-worker to join you at Greenwood or for a Saturday class and watch how many extra workout days you fit in each month. Extra workouts mean better results and better results usually mean a happier you! Working out with a friend or family member helps you catch up on the social side of life at the same time. What better way to multi-task your way to addressing two major priorities in your life – friends and exercise.
So choose an accountability partner. Ask a friend, hire a trainer or better yet, get a friend to join a small group class or program with you and discover that two (or more) really is better than one, especially when it comes to exercise.

Sheri Warren, Member Coach
sheri@GreenwoodATC.com

As long as humans have existed on this planet, they have needed to do just a few things to survive: eat, sleep and protect themselves from harm. In today’s society we have lost some of the primal needs of our ancestors, yet we have gained other needs – the need to be active, reduce stress and live a healthy lifestyle. For more than 2,000 years martial arts training has addressed these primal needs. One of the earliest forms of martial arts, Shaolin Kung Fu, was created as exercise and self-defense regime for Shaolin monks to practice between their daily meditations. The ancient Greeks practiced Pancrase as a form of exercise and preparation for warfare. Tai Chi is actually not only an exercise method but very effective martial art that has been practiced in China for over a thousand years.

Martial arts training has a myriad of different benefits:

• Cardiovascular training
• Flexibility training
• Balance training
• Hand to eye and foot to eye coordination training

Being a martial arts practitioner for over 15 years, I can personally attest to the benefits this form of training provides. I have trained in over 10 different styles of martial arts and each one has given me a different training benefit. In training in Brazilian Jiu-jitsu and Tae Kwon Do, I have received a great amount of flexibility and improved range of motion. While training and fighting in Muay Thai kickboxing and boxing, I have received huge gains in cardiovascular training.

Martial arts training also has an added benefit compared to traditional exercise formats; it is a lot of fun! Most classes bring a social aspect to the training that makes it a fun environment to not only get in shape but to enhance each other’s skills. Martial art classes also break the monotony of a traditional workout routine.

Greenwood’s martial arts program consists of classes in Tae Kwon Do, Brazilian Jiu-jitsu, Kickboxing and Mixed Martial Arts.

Vic Spatola, Director of Personal Training

Fad diets are ubiquitous and oh-so-tempting to try and lose those last 10 pounds in one week!  The problem is, they are unrealistic, impossible to stick to and provide temporary results.  Not to mention potential health problems down the road that may be a side effect of an extreme diet or supplement. Here are some tips on how to spot a fad diet and then turn the other way and RUN:

•    Severe calorie restriction:  If you’re dropping more than two to three pounds a week, what you’re losing is not fat. Our bodies aren’t designed to lose fat that rapidly. It is water, or (even worse) muscle. Once you begin to eat normally again, you will at least regain all of your water weight. Also, regaining your muscle is hard to do, but regaining fat is NOT hard at all.

•    Promises of a quick fix and other claims that are too good to be true:  “If it’s too good to be true, it probably is!”  You’re never going to make a change by not making a change.

•    Cutting out an entire food group:  Demonizing one particular food group is like a giant, neon “Fad Diet” sign.  Just look at the history of diets through the years, we were usually wrong.  Cutting out an entire food group is not sustainable and it’s not healthy.  You will miss out on important nutrients.

•    List of good versus bad foods:  This is, again, making it sound like one food is your problem.  It’s not a good place to be mentally, there is no “I can’t have,” it’s a matter of “How does this fit?”

•    Research:  We are learning, we know we want a diet backed by research!  The problem is, how to know what good research is.  Many times simplistic or dramatic conclusions are drawn from a very complex study.  Or studies have not been peer-reviewed to ensure they are accurate.  There is so much to know, but your dietitian can help you sift through some of these studies and make recommendations.

•    Heavy promotion of meal replacements:  Sure, you’ll lose weight…right out of your wallet.  It is usually simple calorie reduction that’s taking those inches off your waist.  Beware of any programs that require you to purchase their meals. Even if you have success with the program, they don’t teach you how to eat healthy and maintain a healthy weight.  Will you continue to buy these products forever?  Many people gain the weight back once they’ve completed the program.

•    Requirements of specific food combinations:  This is scientifically unsound and you might be missing out on some important nutrients due to the limitations.

•    It is always better to have a sustainable and well-rounded diet.  It can be frustrating, but weight loss should be slow.  You didn’t gain weight overnight – it won’t come off overnight!  Come see one of your Greenwood Dietitians to discuss a realistic way to get started on your health journey.

Leah Kleinhans, RD and Kristin Burgess, RD
GATC Nutrition Services

The question on everyone’s mind when it comes to yogurt:  which is healthier, Greek yogurt or regular?  There are health benefits for both varieties, but they do differ.
Calories:  Plain, nonfat Greek and regular yogurt have comparable calories.
Protein:  Greek yogurt has about twice the amount of protein of regular yogurt.  Protein can help ward of hunger and can be helpful for those trying to manage their weight.
Carbohydrates:  Plain yogurt has more carbohydrates than Greek because it contains more lactose, a natural milk sugar.  Greek yogurt may be a better option for those who need to watch their blood sugar.
Calcium:  Regular yogurt has about three times as much calcium as Greek yogurt.  Both are good sources of calcium, but women who lack other sources of calcium in their diet may benefit more from regular yogurt.
Sodium:  Greek yogurt has less sodium than regular yogurt.  However, neither variety is high in sodium.
Texture:  Greek yogurt has a creamy texture and a stronger flavor that can be appealing or not, depending on the person.  Greek yogurt can be better for cooking since it does not curdle when heated.
The healthiest option will depend on you! Mix it up and try incorporating both varieties in your diet in different ways. Yogurt is a versatile snack and a great ingredient for recipes. Use it in dips, salad dressings and to replace fatty ingredients with yogurt when baking. Either way you go, remember to choose low-fat or nonfat varieties. Also watch for added sugar, which you will find in the flavored and fruit-added varieties. Consider adding your own fruit, vanilla extract or honey to control the amount of added sugar.

Leah Kleinhans, RD
GATC Nutrition Services

Low back pain is the most common cause of disability in our society. Approximately 60-80% of adults will suffer from it at least once during their lifetime. After an individual experiences one episode of pain, it tends to reoccur with increasing intensity if deep core stability is not regained. Pilates offers a unique system of restoring correct posture and movement to decrease pain and risk of future injury.
HOW DOES LOW BACK PAIN AFFECT MY MUSCLES?
Spinal stability comes mainly from local core muscles that are small and close to the spine. In a healthy individual, they fire before movement to provide control at each spinal segment. After just one episode of low back pain, these muscles shut down leading to a loss of neuromuscular control. Larger, global muscles may overwork to compensate, leading to spasm and decreased mobility. These muscular changes can cause dysfunctional posture and movement.
WHAT IS PILATES?
The Pilates Method is a mind-body exercise program that focuses on the control of whole-body movement. It incorporates principles including proper breathing, balanced muscle development, concentration and precision. Pilates can be performed on the mat or on equipment including the Reformer, Tower, Chair and Ladder Barrel. Pilates equipment uses pulleys and springs to assist motion early in rehabilitation and resist movement later.
HOW WILL PILATES HELP MY BACK PAIN?
1. Improve posture-Pilates focuses on a neutral spine posture, the optimal position for equal distribution of force through the spine. This posture will prevent compressive forces and decrease stress through the spine. Flexibility is also emphasized to increase movement in all spinal segments, preventing unwanted forces at the injured segment.
2. Increase core control-Pilates first targets the local stabilizing muscles. Deep core control is restored by providing specific re-training of the transverse abdominal and multifidus. Global muscle work is then incorporated on the background of segmental control. As stability increases, exercises can become more intense and dynamic.
3. Restore proper breathing-Stress, anxiety and pain will alter breathing patterns, causing overuse of accessory muscles and underuse of the diaphragm. Since the diaphragm works in conjunction with the pelvic floor muscles, improving its involvement during inhalation will facilitate deep spinal stability.

Amy DiRuzzo
amyd@GreenwoodATC.com

I have to admit that when I began taking classes 13 years ago, I was in it for the workout! As I reaped the physical benefits, something else began happening. My mental and emotional balance empowered me in ways I had not expected. The mind/body connection achieved through your personal yoga journey is life transforming. That said, in order to achieve these rewards it is important to respect yoga etiquette so all participants get the most out of their practice. We can help each other feel more connected by creating a truly authentic Yoga experience.

Our Yoga Etiquette and Explanations:
Arrive early -
Tardiness to yoga class is disruptive and disrespectful. Aim to be on your mat and ready to go at least 10 minutes before class starts. This gives you time to relax, breathe and settle in. If class has begun when you arrive, it’s best to chalk it up as a missed class.
Relish the quiet -
A yoga classroom is like a sanctuary – people come here to relax and find peace. Finish conversations before entering the studio.
Please adhere to the mobile electronic device policy -
Mobile electronic devices are to be left outside the studio. Be mindful that just seeing a cell phone can trigger an anxiety response and take away from the yoga experience.
Talk to the teacher -
If you have any injuries (past or current), concerns or contraindications, talk to the teacher before class so they can recommend modifications. Please advise teacher if you would not like to be adjusted.
If you have to leave class early, please tell the teacher before class starts and situate your mat close to the door.
Remove your shoes -
The studio stays most hygienic if everyone leaves their shoes (yes, even flip-flops) outside the classroom.
Consider hygiene -
Sweat is good – it’s a sign that you are working hard, and a healthy way to cleanse the body of toxins. However, if you are prone to heavy perspiration, use your towel during class to mop your brow (so you don’t drip on your neighbors mat) and wipe up any excess sweat on and around your mat after class.
Skip the scents -
Many people have sensitivities to perfumes and scented body lotions; so let’s keep our studios fragrance-free.
Stay ‘til the end -
No yoga practice is complete without Savasana. Savasana is a delicious period of relaxation at the end of class. Your body needs this time to understand the new information it has received though practicing yoga. Please do not come with the intention to leave early. If you roll up your mat and dash out the door during this quiet time, you’re not only annoying your fellow students, you’re missing out on what is arguably the most essential part of the practice. If it is occasionally unavoidable, please notify your teacher before class starts, and keep these times to the exception and not the rule.
Trust the process -
It’s important to maintain an open mind as you enter the studio, maximizing the benefits of your session. You will gain fantastic insight and increased self-awareness because of it.

Marda Zechiel, Yoga Manager
mardaz@GreenwoodATC.com

If you have not heard of vibration training, let me educate you. Vibration training has been around for the last 50 years. Cosmonauts were using this form of training in the 1960s to cope with the negative effects of microgravity while in space. The Russian cosmonauts who used this form of training were able to spend three times as long in space with less severe side effects than those who did not use it. The side effects were primarily bone density loss and atrophy of muscles.

Since that time, vibration training has been thoroughly studied by researchers and universities. There have been over 180 clinical studies done on vibration training. Of those, 40 have been done specifically on the Power Plate models that Greenwood uses. The studies have shown significant increase or improved conditions in the following areas:

• Improved muscular strength
• Improved flexibility and power
• Increased bone density
• Improved circulation and recovery

Some people, even physicians, have concerns about vibration training and replacement joints. They believe that the vibration may harm the new joint or the existing insertion of the new joint. To dispel that notion, here is the conclusion from a study about TKA (total knee arthroplasty/replacement) and vibration training as an alternative to traditional strength training as a rehabilitative therapy.

CONCLUSION

Whole-body vibration strength training as a treatment in TKA rehabilitation showed equal strength and mobility improvement compared to traditional TKA strength training. Benefits proposed with WBV are that the unweighted exercises may reduce stresses on older individuals, while exhibiting equal strength gains to weighted progressive resistive exercises. Individuals have reported liking WBV, which may increase adherence to rehabilitation protocols. The influence of WBV on muscle activation levels remains unclear, because baseline values of the current study were near established normal knee extensor muscle activation levels. Functional mobility and ROM also improved in those individuals with TKA using WBV. Whole-body vibration needs further investigation to understand its influence on muscle strength and function in the treatment of other neurologic and orthopedic impairments.
- Summary of a study published in the German Magazine for Sportsmedicine – “Deutsche Zeitschrift für Sportmedizin”, Vol. 56, No. 7/8 (special abstract issue), p. 228.

As a trainer, I can give my subjective and professional view on this tool and what I have seen with my clients; it works! Ask me if you would like more information or would like to sign up to become a member of the vibration training program.

Vic Spatola, Director of Personal Training
vics@GreenwoodATC.com

“People often use travel as a legitimate excuse for straying from their normal routine. However, for those who are committed, staying on track is definitely manageable,” shares Ali Van Heusen, a Colorado-based certified sports nutrition specialist. While it’s OK to splurge and have a few splurge meals, travelers should make a conscious effort to stick with their regular eating habits. It’s also important to pay careful attention to portion size at restaurants as they frequently serve portions well beyond the recommended amount. Finally, if you fall off the bandwagon, don’t stress about it. Just recommit to your goals and keep going!

-Max Sports And Fitness magazine

What does it mean to you to be fit? For some, fitness relates to being thin and lean. For others it means being strong and fast and for many, it means having the physical ability to run a marathon or hike a Colorado fourteener. Still, fitness includes other components like flexibility, stress management and blood chemistry levels to help insure a long, healthy, active life. Regardless of what being fit means to you, the truth of the matter is that your body needs a little of everything: healthy blood chemistry, healthy blood pressure, muscular strength, muscular endurance, cardiovascular endurance, flexibility, stability, mobility, and stress management. Sound overwhelming? It doesn’t have to be! At Greenwood Athletic and Tennis Club, becoming fit can be as simple as taking advantage of the variety of programs, classes and offerings available every day. I often meet with members to discuss the best plan of attack to help them reach their individual goals. Want to improve your strength or muscle tone? Try Power Hour, Body Pump or TRX. Need better stability, mobility, flexibility and stress management? Try yoga, willPower & Grace™, or Pilates. Want to improve your cardiovascular conditioning? Try Spinning™, CVI, PowerFit or swim some laps. At Greenwood, becoming fit is as easy as showing up! Make it your goal to try something in a new area of fitness this year. For instance, if you are always in weight room, try yoga or Pilates. Always taking yoga? Try Spinning™. Always on the bike or treadmill? Venture into the weight room or hire a personal trainer and watch your hill climbs improve. Can’t lose that last 10 pounds? Set up a meeting with our Registered Dietitian, Kristin Burgess, and get a clearer picture of how nutrition is impacting your desired results. The bottom line is – this can be the year you really get fit! Add variety to your fitness plan and I guarantee you will see positive changes in how you look, feel and move in 2013.

Sheri Warren, GATC Member Coach