Purchase any of these items as a holiday gift for your friends or family and support the Club! All items can be purchased at the Front Desk.

· AHC Logo T-shirts—$12 + tax

· AHC Logo Water Bottle—$15.95 + tax (limited quantity available!)

· Tennis Lessons—ranging price from $41 to $135 depending on membership type and pro level

· Personal Training Sessions—ranging in price from $56 to $103 depending on trainer level and time



By: John Woodend

“Don’t do anything. The less you do, the more you do. . . Do less . . . Try less . . . You’re doing too much, do less . . . Remember don’t do anything, nothing . . . Well you . . . No, you gotta do more than that, because you’re just laying . . . Yeah! That wasn’t quite it, but we’re gonna figure it out.”
Chuck (Paul Rudd), in Forgetting Sarah Marshall

In November, I explained how to get “One Point”, the first principle of mind and body coordination. Now that it is December and everyone is gearing up for the holidays I’m going to explore the second principle, “Relax Completely”. Mostly because the second principle comes after the first, but more importantly because everyone can benefit from being more relaxed during the holidays.


Relax Completely, like One point, can be separated into two parts. Mental Relaxation and Physical Relaxation. These parts are symbiotic, when you relax mentally your physical relaxation increases, and vice versa.


Practicing physical relaxation is the practice of doing less with your muscles. This at first means identifying muscles that you are holding tension in and consciously reducing the tension in those muscle(s). If you hit a road block with this, practice relaxing parts of your body that are not tense. This can have a ripple effect on your tense muscles and you wind up tricking your tense muscles into relaxing more.


Mental relaxation is the practice of taking the reins of our gigantic and often chaotic minds. And again just doing less. The “doing less” is taking action to reduce triggers that send your mind into a state of tension.  That can be any number of things but a good rule of thumb to see if you need to reduce something is to ask yourself, “Am I helping/making the situation better by giving this my mental space?” If the answer is no, then you have a task and direction to work with. This doesn’t mean you shouldn’t think on things, however, you should monitor what things and thoughts are causing you useless and unproductive tension. This practice will give you a base of what does matter and what to pay attention to. Which can lead to confidence and that confidence will positively feed into your mental relaxation.


This is all just scratching the surface of Relax Completely. However, the most fun aspect of this principle is, unlike weightlifting or competitive sports, relaxation has no ceiling. You can always be more relaxed than you were before. So, practice doing less and reducing stressors in your daily lives and you will find that your body, thoughts and words are the only things, in the universe, that you have a modicum of control over.



We need to communicate important Club information with you, the member. If you do not currently receive our emails, please follow these steps:

  1. Text ASPENHILL to 42828— You will be promted to send your email address which will then be added to our email list.
  2. Contact Alex at aaguendel@aspenhillclub.com to be added to our email list.


Please Note:

  1. If you have previously unsubscribed from our email list, you will need to be added back onto the list. We will need to send you a link to complete a form and opt-in to our email list.
  2. If you receive an email from the Club that you are not interested in, please DELETE the email instead of unsuubscribing. When you unsubscribe from our emails, you are removed from ALL email lists.
  3. If you would like for our emails to show up more prominitley in your inbox, please add marketing@aspenhillclub.com to your email address book.
  4. If you can’t find our emails but you are subscribed, please check your spam and promotional folders. Sometimes email hosts (gmail, etc.) will flag large emails (sometimes we send large emails if there is a lot of information to communicate with you!)


All Member Updates are emailed and also posted on our website on the COVID-19 Updates page. You can find this page by following this link: https://aspenhillclub.com/covid-19-updates/


How You Can Help Protect Yourself and Others? You can take the following steps right now to reduce the risk of infection to yourself and others:


  • Wash your hands – often! Wash with soap and water and keep going for at least 20 seconds.
  • Avoid touching your eyes, nose, or mouth with unwashed hands.
  • Avoid close contact with people who are sick.
  • Cover your mouth and nose when you cough or sneeze. Throw the tissue away and wash your hands.
  • Clean and disinfect the objects and surfaces you touch.
  • Practice 6ft or more social distancing every time when possible.
  • Remember to wear your mask when you exit your car and when entering the Club. Keep your mask on when you are engaging in conversation. Social distance when on the court and when having conversations with others. Wear your mask when playing on the indoor tennis courts, racquetball courts, bubble courts, and when you are working out in the fitness center or during all on site group exercise classes.
  • People not feeling well should seek medical attention and stay home.



Check out our new addition to keep you safe.  Coming soon…the AirEye from BigAssFans.com with ionization that KILLS 99.99% OF SARS-COV-2 AND OTHER AIRBORNE PATHOGENS.


AirEye is now part of Clean Air System, the industry’s most effective air disinfection solution. Its powerful airflow and ozone-free ion technology safely eliminate airborne and surface pathogens, including the virus that causes COVID-19, and delivers cleaner, safer air.


Installation will take place mid-December with fans on indoor tennis courts and the fitness center. If you haven’t heard, we are doing all that we can to keep you safe!

For more information view our 11/24/20 Member Update on our website.

Why I Love Endurance Training

By: Katy Reid

“Discipline is remembering what you want.“ – David Campbell

A few decades ago I learned the value of endurance workouts when I was regularly running marathons and logging 60-mile weeks. The weekly long (2-3 hour) run of 15-20 miles was magical for both my mental and physical health. Although I have since replaced the running with lower impact activities like spinning, cardio machines, and swimming, the long cardio workout has remained the foundation for my weekly fitness schedule.

The time I spend on these long workouts makes me so much more productive in my regular life that I feel like it gives me additional hours in my day. After I’ve moved long enough and hard enough at a consistent pace for at least 60-90 minutes, I am happy, confident, and almost stress-free. Shorter, less-intense cardio workouts certainly don’t have the same effect for me.

The physical benefits of my endurance training have also been enormous.  When I was training for marathons, for instance, I could lower my race times in shorter races simply by running one longer run per week, even if I didn’t train at a faster-than-usual pace. Currently, the long workouts are key for helping me to maintain my weight and fitness level.

Exciting recent research has shown that endurance and high-intensity interval workouts can be anti-aging at a cellular level! Perhaps that explains why I am still about 34 years old! I try to incorporate both endurance and high-intensity intervals into my INTERVAL CYCLE CHALLENGES. The workouts are 60-80 minutes with different music and interval lengths each week. If you don’t have a bike at home, you can use any cardio machine.There are also two spin bikes and cardio machines in the fitness center.

Contact  Heather at  hwilliamsahc@gmail.com to get the weekly INTERVAL CYCLE CHALLENGES. I encourage you to work up gradually to the 60-80 minutes unless you are currently doing weekly endurance training.  As a guideline, increase your total time by no more than 10% per week to avoid injury. Feel free to contact me at katyreidspin@gmail.com if you have any questions.


One Point

By: John Woodend


“. . . unless you learn it with your body you cannot expect to get true understanding” Koichi Tohei


Last month I briefly went over the four principles of Mind and Body Coordination. This month I would like to explore the first principle “Keep One Point”.

“One Point”, is the physical posture that enhances our natural balance. It may seem unusual that we would have to learn or, more accurately relearn, how to balance ourselves naturally. However, in most people’s daily lives proper posture and balance is pretty low on the totem pole of priorities and that is the reason why one would need to “relearn” something that is natural.

To understand how to get one point, I start off by having people get into the football three-point stance. The three-point stance and the standing/neutral wrestling position both have the exaggerated elements of attaining one point. Then, from either of these positions, slowly raise your body to a standing position, stopping short of where your natural upright posture would be. Then slightly turn your torso to the left, so your feet are shoulder width apart, side by side. You will find that your weight is on the balls of your feet. Your knees are loose, not locked, and have a bit of a bend in them. Your hips are back. There is a slight forward bend at your hips. Your back is straight. Your chest is open and your sternum lines up over the balls of your feet. And your arms can just loosely swing in front of your body, with your wrists hanging just in front of your hip line. A tip to make this posture more comfortable and stable is to be as relaxed as you can, without collapsing in on yourself. This is part of the second principle, “relax completely”, which I will be going over next month.

The above explains the physical/balance aspect of “One Point”. The next aspect is where does one put one’s mind?  How do you keep your mind centered and in coordination with your body? The simple answer is you put it where your body’s center of gravity is, your lower abdomen. More specifically, it is the center point on the front of your pelvic bone. If you put your index finger on that point, your mind will drop down to your “One Point”, and by doing so you will lower your minds center of gravity. This is one of the quickest and easiest ways to get out of your head, and rejoin the “now” of whatever situation you may be in. Once your mind has lowered to your “One Point”, there is no need and is counterproductive, to keep concentrating on that point. Just mentally settle to your “One Point” and carry on with whatever your actions may be.

The physical of aspect of getting “One Point” will seem awkward at first. And the mental aspect of “One Point” can be tedious and seemingly impossible to keep your mind lowered at first. However, with playful practice of Keeping “One Point” you will find slow but steady progress in improving your overall balance and awareness.

DYNAMIC STABILITY – The Practice of Mind and Body Coordination

By: John Woodend

Balance is the stability of the body.  Centering is the stability of mind. Together, being balanced and centred creates the mind and body coordination.  While having the mind and body coordination, one can move with stability, which happens to be the underlying goal of every sport, action, or endeavour that requires movement. Seems simple enough. However, the methods of how to get there are vast and it seems all teachers have different explanations on how to get to the same place. Aikido is no different. It is just one more method of trying to attain and practice dynamic stability.

There are four principles for the mind and body coordination: Keep One Point, Relax Completely, Keep Weight Underside, Extend Ki.  The good news is if you learn one principle you will be doing them all. The bad news is if you are breaking any of the principles you can’t have the mind and body coordination.

Keeping one Point – Simply put, this is centring your body.  Your center of gravity is in your lower stomach, three to four inches below your navel.  If you want to see a perfect example of “One Point” look at a baby that just learned how to stand and walk.  Awkward for sure, but perfect natural balancing.

Relax Completely – Just like it sounds.  Not holding tension in your muscles or in your mind.

Keep Weigh Underside – This principle connects you to the ground.  It is the practice of feeling gravity and utilizing gravity to your advantage.

Extend Ki – Ki is the thing/energy/force that has no translatable word in the English language. It is the thing that makes a live person alive.  Extending Ki is the practice of feeling beyond your skin, having a large presence and avoiding collapsing in on oneself.

There is a lot more instruction and details that go into each of these principles. However, when practicing and understanding each of the four principles the others fall into place. You can feel it in your gut when you have the mind and body coordination. Things just fall into place. Whether your movement is related to a sport or carrying bags of groceries, mind and body coordination will make you more effective, perform tasks easier and more importantly it keeps you safer from injuries.

AHC Spinners

By: Katy Reid, Cycle Instructor

Can you believe it’s been five months since our last in-person cycle class? Are you getting 3-5 or more cardio workouts each week? Are your cardio workouts challenging you? The benefits of consistent weekly aerobic and anaerobic workouts for body and mind are enormous. Exciting relatively-new research shows that high-intensity interval training even has the potential to reverse the aging process. Active members have access to two carefully designed cycle workouts each week: a HIGH INTENSITY INTERVAL (HIIT) CHALLENGE  and a THRESHOLD LEVEL ENDURANCE WORKOUT. To receive these workouts, contact Heather at   hwilliamsahc@gmail.com.


This workout will burn lots calories and give that endorphin-high good feeling. Each week  the interval is a different length. Resistance is lighter, and cadence (RPM) is higher. There’s an incentive to win prizes every week, depending on how many intervals you can complete.


This workout will challenge you to hold a consistent pace for 60-90 minutes. You will be guided through each step of the workout through the amazing INTELLIGENT CYCLING software so that you know the resistance intensity and cadence. The workout synchronizes to a fun Spotify playlist with great music.  Note that you always have the option to use the Spotify playlist without the APP controls if you prefer doing your own thing.

If you were a part of our WINTER CYCLE training, you know that we were working on endurance with longer and harder workouts. Endurance training can increase energy,  boost confidence,  give a sense of well-being,  and build mental toughness/resilience. It can also be meditative and a way for to clear our minds and rejuvenate.  It’s just the thing to help us through this pandemic! Don’t have a bike at home? You can easily adapt these workouts to use on any cardio machine at home or in the fitness center.It  will not be a workout. It  will be a fun way for me to present a short tutorial and answer questions about the Intelligent App. Most importantly, it will be a chance for us to visit.  It will be great to see you. You are welcome even if you’re not interested in using the APP for workouts.


By: John Kecman, Fitness & Personal Training Director


No one’s favorite new essential accessory how to help with your new mandatory accent piece


Unfortunately, the new normal when leaving the house has become wallet, phone, keys, and now mask. In my personal opinion, I don’t have a problem wearing one in public places, and usually forget I’m wearing one until I’m driving home. “Take five months off from the gym, and then I want you to try going back to the gym, getting back in shape, but I want you to wear an air restricting mask the whole time.”- said by no doctor, or physiologist under normal circumstances. Sadly these are not normal times and these are not normal circumstances, masks are here to stay. That being said there are ways to make things better or worse for yourself. I spent my first couple weeks in the gym wearing cloth masks. The first 30-minutes weren’t so bad. The following 30-minutes felt as if I was water boarding myself. Moving effortlessly, carrying on a conversation, and breathing while you feel as if you are underwater are skills that should be left to fish in Disney movies.

No matter how anyone feels about masks, they are here to stay and part of the new normal. The human body is amazingly adaptive, trust me, it will get easier. Unless you are in one of the designated spaces, like an outdoor tennis court, these are the conditions we need to operate under. If wearing a mask, and wearing it properly, is not something you are willing to do, then you are a liability to the Aspen Hill Club community. Accepting that I couldn’t run wearing a mask, I found a few ways to help mitigate the problems I described above.

The first thing you can do is make sure to keep your mask dry. Once you’ve sweat through your mask your work output and efficiency drop exponentially, so you might as well go home then. Make sure you bring a spare mask that you can switch to. The difference in working out in a dry cloth mask and a wet one is like night and day. Under Armour has made quick drying mask for this reason. Masks that are more rigid also help keep you from taking a breath in and eating your mask unintentionally. The Under Armour mask supposedly has this feature as well, but there are others out there already that help. The last helpful tip I can give while I wait for my Under Armour mask to get delivered, is to wear a paper mask, and bring a spare that you can switch to once it inevitably get wet. I’ve found it far easier to breath in a temporary mask even after wearing the same one long enough to soak it.  That’s what I have from my experience, but if anyone else has tips, tricks, or information that might help others in the gym, please feel free to send me an email and we can share the knowledge.