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

Yoga, especially when it’s done in a heated room, sounds very appealing in the winter months. The cold weather tends to drive people into the studio to escape the chill. But when it comes to the summertime, who wants to be stuck indoors without the air-conditioning? Sweating it out in a room with dozens of drippy strangers seems like the exact opposite of what you would want to do. Many students tend to skip their yoga practice in favor of other,
less intense activities.

Counterintuitive as it may seem, practicing yoga in the summer is incredibly beneficial. The warming that occurs during a yoga class helps to acclimate the body to the hotter temperatures outside. outdoor heat simply doesn’t affect you as much when you are used to it. Also, the body starts out warmer in the summer so practitioners can get deeper into the poses faster and experience greater benefits. Keeping up with all of the yoga progress made during the winter is another benefit to practicing when it’s warm.

People tend to be more active in the summer due to how pleasant it is to be outside. Yoga can be a wonderful way to care for your body during the more active months.

Visit Greenwood’s Yoga page to discover more.

First, I’d like to start by saying how excited I am to join the Pilates Studio team at Greenwood Athletic and Tennis Club!  My name is Deidre and I would like to use this blog to introduce myself.  My philosophy is simple; to be precise and disciplined about how to move from your core while accommodating the unique aspects of each person’s body.  I truly believe that Pilates can change the way you move and how you feel. The benefits of Pilates are numerous; besides gaining a stronger and more flexible body, Pilates can change how you relate to your body in all aspects of your life.  Joseph Pilates believed that “physical fitness is the first requisite of happiness” and that “the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure.”  We are lucky enough to live near the gorgeous Colorado Rockies where skiing and snowboarding are currently underway!  Pilates is the perfect cross-training activity for you avid skiers and snowboarders.  By balancing muscles and improving flexibility and balance, you cannot only prevent common injuries but also improve your performance! After all, Pilates can help increase skier’s and snowboarder’s longevity for years to come.  Please contact me today and let’s get you strong and centered for the 2011-12 ski/snowboard season!

Deidre Stapen
303-770-2582 x397
deidres@greenwoodatc.com

Join us for our Grand Opening and Open House on October 3-8, 2011.

Since the opening of the athletic club in July 1, 1987, we have done our best to provide you with an “award winning” exercise experience! From our staff giving you personal service to our numerous expansions and upgrades, our goal is to make Greenwood your home now and for many years to come.

This October we celebrate the unveiling of our new wing with a Grand Opening and want you to invite your friends to try your club and experience what makes Greenwood different. Bring your friends during the Grand Opening Week for a complimentary pass and if your friends join in October you and your friends will both receive November Dues FREE.

What’s new at Greenwood:
•    2,000 square foot yoga studio with heated floors, dedicated heat and humidity system and three lighting options
•    Dedicated studio for yoga privates, yoga workshops and Barre classes
•    A calming room to relax before and after yoga and Pilates sessions
•    Pilates studio with outside entrance; 1400 square foot main studio and smaller studio for MVe® Pilates Training
•    Expansion of the men’s locker room including a lounge and additional full size 12” lockers
•    New 1500 square foot Combat Zone with specialized floor mats, bags and partial TapouT Cage
•    Additional Combat Zone classes for MMA, BJJ, Fight Club and more

Thank you for choosing Greenwood Athletic and Tennis Club as your place for fitness. You have my promise that we will continue to make Greenwood “The Best Part of Your Day”!

Join us for Complimentary Programs and Classes:

All classes below are first-come, first-served, so no sign-up is required this week.

Monday, 3

YOGA:
6:00-7:00am
Power Yoga
Dake
Jade Studio

PILATES:
8:30-10:30am
Organic Welcome Breakfast
by Kelly
Star Studio

YOGA:
9:00-10:00am
Yoga Sculpt
Christine
Studio 3

BARRE:
10:45-11:45am
Kimberly
Opal Studio

YOGA:
12:00-1:00pm
Restorative Yoga
Live Guitar
Kate
Opal Studio

YOGA:
5:00-7:00pm
Thai Yoga Partner Massage from Denver Integrative Massage School
(partners optional)
Hillary
Studio 3

BARRE:
5:30-6:30pm
Christine
Opal Studio

Tuesday, 4
COMBAT ZONE:
9:00-10:00am
Knock Out Training
Brandon

RIBBON CUTTING:
11:00am-12:00pm
Ribbon Cutting with GV Mayor and Paula Neubert Entrance to Pilates

PILATES:
12:00-1:00pm
Complimentary Fundamental Reformer Nichelle Star Studio

BARRE:
12:00-1:00pm
Kimberly
Opal Studio

PILATES:
5:30-6:30pm
Class and a Glass
Wine, cheese and fruit
Sara
Swan Studio

KIDS’ YOGA:
5:00-5:45pm
Julie
Opal Studio

YOGA:
5:30-6:45pm
Yoga Live with Drums
Ian and Amy
Jade Studio

COMBAT ZONE:
6:00-7:30pm
Brazilian Jiu-Jitsu
Seminar: Hook Sweep
Matt Cram

Wednesday, 5

YOGA:
6:00-7:00am
Vinyasa  1/2
Steve
Jade Studio

BARRE:
9:30-10:30am
Jocelyn
Opal Studio

PILATES:
12:00-1:00pm
Fundamental Reformer
Erica
Star Studio

YOGA:
6:00-7:00pm
Yoga Alignment
Drew
Opal Studio

COMBAT ZONE:
6:00-7:00pm
Muay Thai Workshop
Seminar: Muay Thai Clinch
Vic

Thursday, 6

YOGA:
9:00-10:45am
Anusara Inspired
Ian
Jade Studio

BARRE:
12:00-1:00pm
Kimberly
Opal Studio

COMBAT ZONE:
4:00-5:00pm
Knock Out Training
Brandon

BARRE:
4:30-5:30pm
Kimberly
Opal Studio

PILATES:
5:30-6:30pm
Instructor Demonstration Guest Instructor: Cara Star Studio

YOGA:
5:30-6:30pm
Power Yoga
Ian
Jade Studio

COMBAT ZONE:
7:00-8:00pm
Filipino Martial Art Seminar: Knife Defense Vic

Friday, 7

YOGA:
6:00-7:00am
Power Yoga
Marda
Jade Studio

BARRE:
9:30-10:30am
Tammy
Opal Studio

YOGA:
11:00am-12:00pm
Vinyasa 1
Jane
Opal Studio

COMBAT ZONE:
6:30-8:00pm
Fight Night featuring
UFC highlights
Beer and Pizza served

Saturday, 8
YOGA:

8:00-10:00am
Chakra Workshop and workout (hot room)
Tonya
Jade Studio

BARRE:
Saturday
8:15-9:15am
Christine
Opal Studio

PILATES:
9:00-10:00am
Tower Class
Nichelle
Star Studio

COMBAT ZONE:
5:30-8:00pm
Kids Kung Fu Night
Kids Martial Arts Class and
Kung Fu Panda and Pizza

GreenwoodATC.com