Black Friday Fitness Bash

Pearce will host its Black Friday Fitness Bash Friday, November 24 from 8:30 to 11:00 a.m. Skip the shopping crowds and join the dynamic instructors at Pearce to burn off all the extra calories from Thanksgiving.

This special event includes five 30-minute group exercise classes including Step Aerobics from 8:30 to 9:00 a.m., Les Mills BODYPUMP from 9:00 to 9:30; Les Mills BODYATTACK from 9:30 to 10:00; Hip Hop with James from 10:00 to 10:30 a.m.; and Zumba from 10:30 to 11:00 a.m.

The event is free and open to the everyone 15 and older.

Why Fitness & Nutrition Changes Can Be So Hard and How to Make it Feel Easier

By Raquel "Rocky" Herron, Fitness Manager, and Megan O'Reilly, AFPA Certified Nutritionist and Wellness Consultant 

If you've ever made a personal goal to lose weight, eat healthier, or exercise more, you probably know that achieving the goal isn't always easy.  If you struggle with getting in more exercise or eating more nutritiously, you are not alone.  Consider these facts. A few years ago, the CDC published a study that reported only 80% of American adults get their recommended aerobic physical activity in each week. Another report states that 76% of adults do not get their recommended servings of fruit per day, and a whopping 87% do not get their recommended servings of vegetables per day. So what is making it so hard for all of us to get enough exercise and healthy foods in?

	Raquel "Rocky" Herron

The answer is two-fold. Number one, knowledge. Do you know how many minutes of exercise the USDA recommends? Do you know how many servings of fruit, vegetables, protein, grains, and dairy are recommended for you? If you don't, you won't know what goal to aim for. 

Once you have the knowledge of the changes you need to make, it is still not easy! In fact, the hard part is from over. The second reason why making fitness and nutrition changes is so hard is simple: change, any kind of change, is hard!  

Megan O'Reilly

The biggest mistake we see is often termed the "overhaul mindset."  People want to see big changes, real fast! We plan to overhaul our entire way of eating and exercising all at once, and expect our drastic changes to stick. Reality check:  this does not work! For most of us, the more changes we try to make, the harder it is to stick with them all.  We end up overwhelmed, giving in to our excuses and feeling like a failure. 

To combat this common challenge, strategically plan one small but realistic change at a time. For example, if healthier eating is your goal, focus only on improving your breakfast choices for a few weeks. Once you have made one successful habit change, add another. In this healthy eating example, perhaps your second small change could be to add just one vegetable to your lunch for a few weeks. Let the success of one small change provide momentum for creating and achieving another small goal. As time passes, your small habit changes will stack upon each other to create exactly what you are looking for: REAL, LASTING, SUSTAINABLE changes.  The slower we go, the easier it feels.

One challenge to this moving slow theory is that we all want results, real FAST right NOW. However, if you think about your attempts at exercising or dieting in the past, chances are you can relate to falling victim of the "overhaul mindset."  If it didn't work for you in the past, chances are that it is not going to work for you now.  If you are interested in learning how to make an exercise and eating plan that will work for you, with long term results, come join us Wednesday November 1, 6:30-7:30, at the Chillicothe Public Library. Our free presentation will include the current exercise and nutrition guidelines, tips for overcoming excuses, and suggestions on implementing small changes one at a time. 

Hopefully, one of those small changes will include deciding to exercise, or at least become more consistent with your workouts. To help you with this challenge and to show you what group exercise can do for you, Pearce will be offering Black Friday Fitness Bash that will provide a small sampling of group exercise to include Step Aerobics, BODYPUMP™, BODYATTACK™, Hip Hop, and Zumba®.  Our Black Friday fitness event is free and open to the public. Classes begin at 8:30!

Protein Power: Should You be Using It?

By Megan O'Reilly, AFPA Certified Nutritionist and Wellness Consultant 

One of the most common questions Pearce trainers are asked is about protein powder.  People want to know, what is protein powder?  Do I need it?  Which kind should I buy and what do I do with it? This article will answer those questions, so you can decide for yourself if you might want to try adding protein powder.

First, what is it? Protein powders are simply concentrated forms of protein extracted from a food and processed into a powder form. The main foods proteins are taken from are whey (a by-product of cheese making), soy, eggs, and casein (from milk). Other sources are rice, hemp, pea, brown rice, goat milk, beef, or wheat. The powder is similar in consistency to a hot cocoa powder and can be similarly added to liquids such as water or milk to be reconstituted. Additional flavorings such as chocolate or vanilla are often, but not always, added at the time of production. While brands vary greatly, usually one serving (or scoop), contains around 20 grams of protein.

Do I need it? If you compare the current USDA protein recommendations with the current average protein intake, the answer is no, you probably do not need protein powder. 

Netting around $4.7 billion yearly, the protein powder industry tries to persuade us that protein powder is a need, that we all need protein powder to be our most healthy, lean strong selves. (And no, adding protein powder does not lead to magical weight loss.) Statistics tell us different. Studies report the average US adult already meets their daily protein recommendation through the foods we eat such as chicken, eggs, meat, beans, nuts, seeds, and more. Depending on age and activity level, the USDA Dietary Guidelines recommend between 46 and 56 grams a protein for the average adult. Our bodies need protein for growth, repair, energy, and many regulatory roles including hormones, antibodies, fluid and acid/base balance, nutrient transportation, and more. 

Looking at protein powder from a needs versus want stand-point, you might not need it, but you might still want it. It can be a tasty and convenient way to add some protein variety to your diet. Most protein powder containers have a simple protein powder shake recipe written right on the container, generally as simple as adding a scoop to water or milk and shaking it up. You can take it a step or two further by adding yogurt, fruit, flax, or other ingredients. Countless recipes can be found online. 

Which kind should I buy? Since there are many personal variables involved, there is really no one-size-fits-all recommendation. Most will end up with a creamy whey isolate or blend. Certain health conditions or sports specific goals may require a more specific recommendation. (For example, a soy-based protein powder might not be advisable for some.) 

What are Pearce trainers using? Fitness enthusiasts and trainers are known for using protein powder, probably because protein needs increase as we increase activity level and pursue muscle growth. Trainer and fitness manager Rocky Herron has a can of the Cookies and Cream Flavor of Whey CorPerformance on her work desk, and Peanut Butter Marshmallow flavored Cellucor protein powder at home. Personally, I currently have a plant based Vega Clean vanilla flavored powder in my cabinet, but I frequently try new brands. 

As you experiment with flavors and personal preferences, keep in mind that most protein powders contain a small amount of sucralose, aspartame, or other artificial ingredients to create a flavorful product. Since it is a good idea to limit these ingredients, you might consider reading and comparing labels closely. Fitness instructor and trainer Megan Rupiper also has an excellent point when she recommends being aware of the amount of protein you take in at once, keeping in mind that the body can only absorb 20 grams in one sitting.

Here in Chillicothe, Kroger and CVS have a surprisingly large variety of protein powders. Online sources are plentiful as well, with Bodybuilding.com being my go-to for frequent sales on a flavorful brand called Syntha-6. Rob Ordaz says Cookies & Cream is his favorite Syntha-6 flavor. While I do not personally consistently use powders sold by companies such as Xyngular, Beach Body, Juice Plus, or other such businesses, their ingredient labels and tastes are impressive.  Go ahead and give protein powder a try and see if you find a recipe or combination that works for you!

Fall In Love...with Fitness!

by Raquel "Rocky" Herron, Fitness Manager

	Raquel "Rocky" Herron

For most of us, Labor Day traditionally marks the end of summer.  That means the end of lazy days at the pool, a return to school for the kids, and the slow fading of our bronzed skin.  

I don't mean to depress you, but the end of summer isn't necessarily a bad thing.  Often times, the summer brings inconsistency regarding our workout sessions.  I often look forward to fall so I can reset and refocus, and I'm sure many of you reading this feel the same way.    

With that being said, I'm challenging you to redirect your efforts in the gym and rededicate yourself to exercise. Whether that means consistent weight and cardio sessions or group exercise, make a promise to yourself that you'll get back on track and get in your exercise groove long before the holiday trifecta hits (think Thanksgiving, Christmas and New Year's Eve?).  

I think I have a few ideas that can help get you started. 

If summer meant vacation time for your exercise sessions, it's ok, I've got you covered, or should I say we at Pearce have you covered.  

If you haven't exercised in a while and you're not sure where to start, why not start with group exercise?  There's really no prep work, no workout logs, no nothing!  Just show up and one of our amazing instructors will lead you through your choice of many different classes.  Whether you want BODYPUMP™ to add some much needed muscle or you're feeling like some HIP HOP with James to get your dance on, we've got you covered!  In addition, group exercise is a great place to be social and meet up with friends so you can sweat together!

Wanting more?  We're offering FEWL starting the week of September 18th and Challenge for Change the week of September 11th, two great programs aimed at helping you reach your fitness goals.  

FEWL will be taught by our very own Audrina Kingen. FEWL is a program designed specifically for women to help them conquer weight room fears and learn about strength and muscle building.  This program is perfect for women of all ages.  

Challenge For Change, taught by yours truly, is a program designed to change the way you think and feel about exercise.  I'll address common myths surrounding exercise and help you get started on a lifelong path of exercise! And if you're not sure if this is right for you, come to one of my informational meetings. Both start at 6:00 p.m.: one on September 5 and another meeting on September 7.

To complement each program, we'll be offering a nutritional component, Food Choices Matter, led by nutritionist Megan O'Reilly.  Megan will teach you about proper portion sizes, what to eat when, and how to incorporate healthy choices into your lifestyle.  Still on the fence?

If you're still not sure what direction to take, what fitness path you should choose, why not try a trainer?  A personal trainer will be your very own exercise coach.  He or she will help you reach your fitness goals through different training modalities.  You can even grab your best friend and do group personal training.  Sometimes having a partner in sweat is more motivating than doing it by yourself.  We can train you on land, in the pool, outside...you name it, we can probably think it up!

Did my ramblings get you motivated and fired up to get back in the gym and sweat?  Are you ready to "fall" in love with fitness (yes, pun intended)?  We've got everything you need to get started.  My door is always open if you need any help.  Happy sweating!

Junior Fitness Certification

Pearce is offering Junior Fit Certification on Friday, September 1, from 1:00 to 2:00 p.m. for members ages 13 and 14. After successfully completing the class and receiving certification, young members will be allowed access to the cardiovascular room, Selectorized equipment area, and group exercise classes.

Participants will learn how to use the equipment in a safe, productive manner. Additionally, they will learn fitness etiquette, and rules.

Pearce Foundation members pay only $9; members $12. Advance registration is required.

Fall Running Club

The Pearce Running Club will kick off its 10-week fall session on Tuesday, August 29 at 5:30 p.m. Club members will run each Tuesday and Thursday evening. The Club is open to all ages and skill levels; however, children under the age of 10 must run with an adult. Weekly runs are led by Illinois Valley Striders. In inclement weather, the Club runs on Pearce’s indoor track. Foundation members pay only $60 for club membership; members $80; non-members $100.

Why Not Now?

By Raquel "Rocky" Herron, Fitness Manager

Well, I can't believe we're halfway through 2017! I tell you, the time flies when you're having fitness fun!

On a serious note, I'd like to address an issue that most of us have probably fallen victim to at least once or twice in our lives. What is that issue? Procrastination. I think it's fair to say that many of us tend to procrastinate in at least one area, laundry in my case! I can't explain procrastination, or why some choose it more than others. What I can tell you is this, your health and fitness are NOT areas you want to procrastinate in! That's why this article is entitled, "why not now?" I'm simply asking, what's holding you back, why can't you start getting healthy this very minute? Let's look at some common stumbling blocks and ways you can avoid them.

I hear it all the time, "I'm too (insert negative comment we use to degrade ourselves) to go to the gym." What do you "need" to walk through the doors of Pearce and attend a fitness class or visit the weight room? You don't "need" to be anything other than willing to work hard and make a positive change in your life. Stop thinking you need to get in shape before you come to BODYPUMP class. That's why we're here, to help you! I want to help you, as do all the instructors and trainers here at Pearce. Use us! We'll help get you get on track and offer you encouragement and motivation.

What else do I hear all the time? "I'll start Monday." Why not now? What is this proverbial Monday and why does it have such a hold on us? I see and hear it all too often. There is not one special day to start being healthy. It's not, "after this vacation," or "I'll start when I get through these deadlines." Change your thinking right now! Grab some water instead of walking to the soda machine. Ditch the Snickers® and instead grab an apple with some almond butter. Take the stairs to your third floor office and avoid the elevator. There are several ways you can start being healthy right now! Your health will NOT wait for you! Small changes turn into bigger ones and all of a sudden you've created healthy habits. It's a snowball effect and eventually leading a healthy lifestyle becomes less of a chore and more like second nature.

"I don't know what to do." This is a concern I hear from time to time and it's definitely a stumbling block that's worth mentioning. There is so much information out there regarding health, fitness, and nutrition, that it can be overwhelming to someone who's just starting out. Even as a trainer and instructor, I'm bombarded with information from both sides of the fence. The best advice I can give anyone who falls into this category is to seek help from a professional. Pearce has several trainers and instructors on staff who are more than willing to get you started and answer all your fitness questions. We even have a very knowledgeable nutritionist on staff who not only talks the talk, but walks the walk. Megan O'Reilly can help guide you in the right direction concerning food and nutrition. Between energetic trainers, instructors, and a top notch nutritionist, you've got all the resources you need to get started on your healthy journey.

Stop what you're doing right now and decide to make a change that will improve your quality of life. Whether that means adding some much needed exercise or deciding to improve your diet, your health is too important to ignore. Don't wait! The time is now to make healthy habits a permanent part of your life. If this means your laundry doesn't get folded so you can get a quick workout in, you have my blessing! Make this the day you take charge of your health! NOW is the time! #doitnow #motivated #whynotnow

Fitness Shouldn't Take a Summer Vacation

By Raquel "Rocky" Herron, Fitness Manager

	Raquel "Rocky" Herron, Fitness Manager

Summer, is that you?  That fabulous season known as summer is just around the corner and as great as summer is, it may spell disaster for your fitness efforts. 

What am I talking about you ask?  Let me explain.  With summer comes baseball games, BBQ's and generally much more time spent outdoors and less time wanting to be indoors, especially for those who are indoors all day behind a desk.  Summer means family vacations, trips to the pool, and short weekend getaways.  These are all great and I encourage you to live summer life to the fullest, but please don't forget about your sweat sessions!  I'm going to give you some tips on how to make sure your fitness goals don't get left behind this summer.

 

Commit.  While I understand you'll be busy this summer, commit to at least two exercise sessions per week this summer.  Whether that means BODYPUMP on Tuesdays and Thursdays with yours truly or two early morning sessions before work (can you say 5am?), then do it!  Instead of saying, "if I can get there," say, "I'll be there."  This may mean an accountability partner.  Drag your best friend to class if you have to!  Make each other accountable to one another and stay on the fitness wagon together!  If you happen to be traveling, seek out a hotel gym or do a body-weight circuit right in your hotel room or campsite.

Take it outside!  If you're someone who can't stand the thought of being stuck inside a gym during summer months, then take all or part of your workout outside.  Option one:  Run or walk to Pearce (assuming you live fairly close), strength train, then run or walk home.  It's the best of both worlds.  You get an entire workout done and you get to enjoy the great outdoors for at least half of the workout.  

Option two: Head over to our outdoor fitness equipment here at Pearce and utilize it for a workout.  You can do your entire workout outdoors.  This same idea can apply to the local parks as well.  If you're a mom to a small child, for example, utilize a jogging stroller and visit Santa Fe Park to use the walking path.  Stop every lap and do pushups, squats, lunges and sit-ups to make it a complete workout!  Walk the dog, ride bikes, or play kickball with the kids.  Workouts can be done anywhere!

If you need a little more encouragement, pick a fitness-related event you'd like to do this summer, whether it's our Run For The Health Of It in July, Steamboat, or even a Tough Mudder. Knowing you have an event to train for will give you a little boost to stay committed to your training.  Encourage your significant other to join you as well.  You could also pick a vacation where you know there'll be physical activity, such as hiking, trail riding, or kayaking.  Even a trip to the beach can include physical activity, such as jogging in the sand, Frisbee, and of course, swimming! 

 

Summer is a wonderful time of year filled with fun and sunshine, but it can also mean we're less committed to staying fit.  Don't let your workouts suffer, but rather, find creative ways to sneak them in.  Whether you're getting up a little early, taking normal indoor workouts to the outdoors, or finding "fit vacations," make sure you keep moving this summer.  If you need any help, come see me and I'll help you create a summer filled with workout fun!  Stay strong, stay focused, and enjoy life!

Exercise is Not Enough

By Raquel "Rocky" Herron, Fitness Manager

	Raquel "Rocky" Herron, Fitness Manager

What do I mean when I say that exercise is not enough?  I'm simply saying that there's more to the "fit equation" than just hitting the gym several times per week.  I wish that all we had to do was show up and get a workout in, but that's just not the case.  There are several components that aid in achieving optimal health.  While the definition of "optimal health" differs from person to person, there are some key factors associated with leading a healthy lifestyle.

 

Even though I said exercise is not enough, I do want to start with this concept, as it is vital in our quest for health.  Exercise is definitely an essential component in the health matrix.  We were born to move.  I put exercise into two categories: structured exercise (i.e. gym sessions) and daily physical activity (walking the dog, casual bike rides, yard work).  How many times per week should you engage in structured sessions?  According to an article written in the New York Times from a study in the journal Medicine & Science in Sports & Exercise, four structured exercise sessions per week seem to be the key for optimal results.  This study included strength training and cardiovascular work.  On "off" days, staying active from a leisure perspective is ideal.

Sleep!  Please, get your zzzzz's.  It's so important for maintaining a healthy, active life.  When we are low on sleep, our bodies cannot repair properly.  We can't wake up and give 100% when we're sleep deprived.  According to the National Sleep Foundation, adults need 7 to 9 hours of sleep per night.  If you're waking up after five hours and wondering why you can't function properly, you may be low on sleep.  Plus, sleep provides a time for our brains to turn off and not worry about the stressors of the day.

Stress you say?  Stress plays a HUGE role in our overall health.  In an ideal world, we wouldn't have stress, but the reality is that our lives seem to be full of it!  Every day, there are stressors upsetting our hormonal balance that in turn directly affect our health.  Whether it's job related, kids, or other issues, stress is everywhere.  There are many ways to help deal with stress.  See above and below, as these recommendations all help manage stress.

Now, on to what constitutes one of the biggest pieces of the health puzzle, and that's nutrition.  As a side note, I am NOT a nutritionist or a dietician.  This is merely my opinion on how nutrition plays an integral part in our overall health.  However, I do now a nutritionist and she's great, but more on that later.

There's a saying in the fitness industry, "you can't out exercise a bad diet."  There's a great deal of truth in that statement.  Exercise does not give us a green light to eat whatever we want, whenever we want.  Believe me, I wish ice cream everyday was a good idea, but it's probably not.  There are exceptions to that rule, can we say Michael Phelps?  Most of us are not Olympic athletes, so we are not going to train and or eat like one.  Most of us are just trying to keep off unwanted pounds and stay fit for ourselves, our families, and to have an great quality of life.  Good nutrition is essential for overall health and well-being.  Quality fuel provides the necessary nutrition our bodies need to run optimally.  

Remember the nutritionist I mentioned earlier?  Her name is Megan O'Reilly and it just so happens that she's on staff here at Pearce and her nutrition course, Food Choices Matter, is starting May 11!  Megan will provide you with the necessary tools to navigate the world of food!  Megan will help guide you down the right nutrition path for your lifestyle.  She'll separate fact from fiction and help you learn to decipher food labels and eat right for YOU.

 

While we'll never achieve perfect health, as perfection is an allusion, we can take steps to reach optimal health, or at least, our own individual definition of health.  Staying active by engaging in structured exercise and everyday physical activity, getting adequate sleep, managing stress, and aiming for good quality nutrition are just some of the ways that we can improve our health.  We don't live life in a vacuum, so don't worry when a week goes by and you haven't seen the gym or a vegetable, with the latter being a bit extreme!  Just try to get back on track and be as consistent as possible.  Stay strong, stay focused, and love life!

Sweat

By Raquel "Rocky" Herron, Fitness Manager

Sweat; that beautiful, glistening substance that lets us know we're working! I see a good deal of sweat in my profession and I couldn't be happier! Sweat shows me that people are working hard and bettering their bodies one bead at a time. 

Why exactly do we sweat and why do some sweat more than others? How do different environments affect our sweat?  Are there special clothes I should wear to help with sweating? These are some questions I've been asked before, and I thought I'd give a lesson in all things sweat. Sit back, get comfortable, and let's dive into the wonderful world of sweat!

 

Sweating is a physiological response to exercise. As our bodies heat up, moisture is excreted through our pores and then evaporates, thus cooling us. Why does it seem that some people sweat more than others? There are several factors that affect sweating. According to scienceabc.com, such factors include: intensity of work, as in, how hard you're exercising, as well as the environment you're working out in. Obviously a hotter environment will lend to more sweat. Gender also plays a role, as males tend to sweat more than females. Higher body fat percentages are said to increase the amount of sweat, as higher percentages act as an insulator, which increases core temperature. Ok, so now we know why we sweat and what increases the amount of sweat, so what can we do about it?

 

It's important to pick out the proper clothing when working out. Sweat-wicking material is a must! Technical shirts and dry-fit material reign superior in helping us feel cooler when working out. Generally speaking, 100% cotton is not our friend when working out, whether its socks or shirts. Cotton tends to weigh us down as it gets wet, plus, as Women's Health points out, "...cotton duds can cause chills and skin irritation or body breakouts." If you're serious about working out, invest in some great workout clothing and your body will thank you.

 

Last, but not least, I must mention the important issue of hydration. Knowing you'll be sweating, and especially if you're walking into a warmer workout environment, it is essential to hydrate before, during, and after exercise. Since excess fluid will be leaving your body, you must prepare beforehand by making sure you're properly hydrated. Coming into a workout dehydrated will not make for an enjoyable experience. 

 

Sometimes it's just plain uncomfortable to sweat, but it's essential in the cooling process! Sweating is a natural occurrence that shows us our bodies are working.  Some may sweat more than others, and as we've seen, there are reasons to explain that. To help with sweating, proper workout clothing and hydration are a must!  And as always, listen to your body.  If it's saying, "slow down," then do just that.  If you're newer to exercise, you'll need to go slower than someone who has been at it for a while. 

Thanks for spending some time with me.  Now go get your sweat on!

Challenge for Change Mini Session Begins Tomorrow!

Jenn Montgomery participated in the January session of Challenge for Change. "The class consisted of a lot of different circuits of cardio and strength training," said Jenn. "I loved it! Who'd have thought that I'd look forward to going to the gym! Thank you to Raquel for being an amazing trainer!"

Don't miss the Challenge for Change Mini Session beginning April 4!

Booty Bootcamp will meet each Tuesday and Thursday April 11 through May 11 from 5:30 to 6:30 p.m. The program is specifically designed to strengthen the gluteus maximus, gluteus medius and gluteus minimus. This group of muscles does more than add roundness. These muscles play an important functional role in your body’s alignment. Strong glutes protect you from injury, improve athletic performance and give you a curvy shape. They stabilize the pelvis during running and walking. Strong glutes also help with hip extension and forward propulsion.

An informational meeting to learn more about Booty Bootcamp will be held on Tuesday, April 4 at 5:00 p.m. in the second floor Meeting Room.

The cost of each program is $112.50 for Pearce Foundation members; $150 Pearce members; and $187.50 non-members.

Food Choices Matter, a new nutrition class, is available to add on to Booty Bootcamp. To get the best results, this add on class allows participants to pair their class with a solid nutrition plan that will help them customize the diet plan that is right for them, provide accountability, and develop specific eating habits that will help them break through to their goals. The nutrition add on class will be taught by Megan O’Reilly, AFPA certified nutritionist and wellness consultant. Megan will bring her advanced education, multiple certifications, and years of experience to the class.

As an add-on class to Booty Bootcamp, Food Choices Matter will meet on April 11 for one hour from 6:30 to 7:30 p.m., and then again for 30 minutes on April 13, 20, 27, and May 4 from 6:30 to 7:00 p.m.           

The cost to add on Food Choices Matter to either class is $56.25 for Foundation members; $75 for Pearce members; and $93.75 for non-members. 

Habit Forming

By Raquel "Rocky" Herron, Fitness Manager

Habit.  What exactly is a habit? According to Merriam-Webster online, a habit (which has several different meanings) can be described as, "a settled tendency or usual manner of behavior; an acquired mode of behavior that has become nearly or completely involuntary."  Has exercise become a habit for you?  

As we enter the third month of this new year, has fitness become something that is usual for you to do, almost without thinking?  Do you automatically drive to the gym after work or first thing in the morning after dropping off the kids?  Has fitness become a fixture in your life that, without it, you'd feel off?  If you answered yes to these questions, then bravo, you've made exercise a habit, if not, what's holding you back?  This month, let's explore some solutions to help make exercise a lifelong habit.

Step one; change your thinking about exercise.  Exercise is not something you HAVE to do, but rather, something you GET to do.  When you start to change your thinking about exercise, you invite the possibility of actually liking exercise.  If you always look at exercise as a chore or a burden, you'll never see the true value of exercise, and that, in my opinion, is feeling better!  Sometimes you must "fake it until you make it," as the saying goes, so that might apply to your weekly sweat sessions.  After so many weeks of "faking" it, you'll more than likely actually start to like it or, hopefully, love it!  Look forward to each exercise session as a chance to better yourself; to get stronger and healthier than you were the day before!

Step two: schedule your workouts around YOUR life, not what a fitness magazine or professional bodybuilder who works out for living says.  That might mean you're working out at 4:00 a.m. or on your lunch hour.  It might mean you're working out when the kids go to bed, or while your spouse is catching up on their favorite show.  The point is, you have to fit exercise in where you can, according to your unique schedule.  I know there are opinions out there claiming the optimal times to work out, but not everyone has an optimal schedule.  Refer to paragraph two, exercise does not have to be a burden, you just have to make it work for you.

Step three: understand that sometimes life has other ideas about what you need to do. Maybe it's a week full of meetings, sports practices, and awful allergies.  Or maybe it's sick kids, work deadlines, and terrible motivation issues.  Whatever it is, sometimes the best intentions to fit your workouts in fall short.  You have other pressing matters that keep you from your workouts and that's OK!  What's important to realize is that it's not all or nothing.  Don't give up on fitness efforts because one week only yielded one workout.  Sometimes it may feel like you're barely hanging on to the wagon, but keeping your focus on what drives you to exercise will help you through the tough times when life gets messy.

To sum it all up, habits are behaviors we adopt through consistency.  Consistently exercising will hopefully lead to an exercise habit.  Keeping a positive disposition about exercise, scheduling workouts around your life, and realizing that sometimes life gets complicated, will help you keep it all in perspective.  Habits aren't formed overnight, but rather, gradually over a period of time.  It might take a good six months for exercise to become a true habit in your life, but it's six months well spent!  Keep up the good fight and continue to develop that wonderful, healthful, fulfilling habit known as exercise!

SilverSneakers Instructor Training

Challenge for Change

Challenge for Change was rocking last night! Participants are changing the way they think about exercise, fitness, and nutrition to overcome obstacles that prevent them from meeting their fitness goals in order to make long lasting changes to their routines for better health.

A Little Advice

By Raquel "Rocky" Herron, Fitness Manager

Happy 2017!  I can't believe 2016 is over.  Where did the time go?  It's gets a little busy this time of year around Pearce, so the fitness staff has been busy getting programs together, checking in with clients, and preparing themselves for eager new faces ready to tackle New Year's goals.  Yes, it's fitness resolution time again, and we're ready for the challenge!  I'd like to offer a little advice if you don't mind, so you can ease into your fitness journey with confidence. 

Realistic.  It's a simple word that's often overlooked in goal setting.  When setting goals, especially fitness goals, it's important to be realistic in your expectations.  You will not look like a fitness model in four weeks or perform amazing feats of strength in 30 days.  I'm blunt with you because I want you to understand dramatic results take time.  Will you feel better in two weeks with consistent exercise?  Yes.  Will clothes start to fit better after four weeks of healthy eating and exercise? Yes!  Will walking up the stairs be easier after a month of engaging in a smart cardiovascular program?  Yes!  Accomplishing small goals in the beginning adds up to big results over a longer period of time.  Consistency and patience are key in reaching your fitness resolutions.

Remember that family we always heard about growing up; the one we're not supposed to keep up with?  Runner's World has a great article out on this very subject in their latest issue.  Basically, the article talked about starting your fitness journey from where YOU are in life, not your triathlete neighbor who's been training and eating healthy for ten years.  It's so easy to try to compare ourselves to others in every arena, and fitness is no different.  I've talked about this before, but I believe it's worth mentioning again.  You have to be honest with yourself and accept the fact that maybe your fitness level is not where it was three years ago. Understand that comparing yourself to your fitness-crazed best friend who never misses a BODYATTACK™ class will only make you more frustrated.  Even if you're a regular gym goer but you've taken some time off, don't expect to have the same strength or endurance levels.  Take small steps and over time your fitness will improve and real change will happen.  Trust me! 

My final piece of advice is to embrace your new active and healthy lifestyle and know that if you want long lasting results, these goals have to become a permanent part of your lifestyle.  We don't go on and off a diet, we commit to eating healthy.  We don't decide to go to the gym for 12 weeks to fit into a bathing suit or tuxedo, we exercise for the rest of our lives for good health and a better quality of life.  Incorporating daily activity can be challenging, but your life is worth it!  Make your resolutions long lasting, permanent lifestyle changes and you'll reap the rewards!

I hope my words have been encouraging.  I understand what it's like to start from scratch and rebuild fitness.  The most important thing to realize is that we all have to start somewhere.  Know that this fitness journey is for life.  Enjoy it!  If you need help or encouragement, the fitness staff at Pearce is always willing to help.  We have amazing trainers and instructors who care about your fitness journey!  Keep up the good fight and commit to a happy, healthy 2017.  Happy New Year!  

Challenge for Change Fitness Program Helps Set a Healthy Pace for the New Year

Pearce Community Center will offer Challenge forChange, January 9 through March 16, meeting twice each week for 10 weeks.

Participants will change the way they think about exercise, fitness, and nutrition to overcome obstacles that prevent them from meeting their fitness goals in order to make long lasting changes to their routines for better health. Weigh-ins will be conducted and inches lost will be tracked; however, participants will come to understand that these are a byproduct of hard work. Workouts will be designed to improve strength, endurance, and overall fitness to improve everyday life. 

Three training sessions are available: Mondays and Wednesdays from 10:00 to 11:00 a.m., Tuesdays and Thursdays, from 9:00 to 10:00 a.m., and Tuesdays and Thursdays from 5:30 to 6:30 p.m. Participates will be required to attend an informational meeting on Wednesday, January 4, 2017 at 6:30 p.m.


The cost of the program is $225 for Pearce Foundation members; $300 for Pearce members; and $375 for non-members. 

12 Days of Fitness

As promised, here is the first day of Christmas exercise from Fitness Manager Raquel Herron: 100 sit ups, and here is Pearce member Jesse Brucker enjoying Raquel's gift!

Pearce Running Club Members and Friends Participate in Local Run

Members of the Pearce Running Club and some of their friends competed in the

Ghost Chase Race in Chillicothe benefiting the Illinois Valley Central School District band programs. 

• Cassie Earleywine 3rd in the female 11 to 15 age group with a time of 25:48
• Pam Waldschmidt 2nd in the female 60-69 age group with a time of 26.36
• Dan Razo 2nd in the male 60-69 age group with a time of 26:59
• Rod Curtis 3rd in the male age group 60-69 with a time of 28:00
• Cliff Lee 4th in the male age group 60-69 with a time of 29.51
• Bill Holmes 5th in the male age group 60-69 with a time of 31:25
• Lori Curtis 3rd in the female age group 50-59 with a time of 31:43
• Toni Smith 7th in the age group 40-49 with a time of 33:45
• Dave Vojta 5th in the male age group 50-59 with a time of 33:49

While this event took place on what runners consider an easy course, Jason Young placed 7th over all at the McNotAgain 10-mile trail race in Pekin with a time of one hour and 48 minutes. 

The Eating Season is Upon Us

By Raquel "Rocky" Herron, Fitness Manager

We've made it to November, which as we all know, starts the eating season...I mean the holiday season! Undoubtedly this time of year is marked by copious amounts of food, from Thanksgiving turkey to New Year's cocktails. There's no shortage of cookies, pies, or Christmas hams. It's quite honestly, "the most wonderful time of the year." I know for many, this time of year is a stressful time, and often health and fitness take a back seat. So sit back, grab a cup of coffee or protein shake, and enjoy these tips on how to stay active and enjoy your favorite holiday eats during this busy, fun season.

If we made it through a holiday season without indulging in our favorite cookies or mashed potatoes, it truly would be a Christmas miracle! Most of us tend to eat a little more when the holidays roll around. There's no need to stress about this, but rather try to make smart choices most of the time. For example, if you know that you're going to have a big dinner on Thanksgiving, don't overdo it at breakfast.  Instead opt for a wholesome breakfast of a couple hard boiled eggs and some oatmeal, or a veggie omelet with a side of nitrate free bacon. Also, you don't have to starve yourself all day until "the big meal," as people generally tend to over-eat when they engage in this behavior. Just eat normally, as in eat your normal portions. There is no rule that says you need three servings of pumpkin pie because it's Thanksgiving. Be mindful and enjoy your pie, but don't overdo it. If you have to lie down after you eat, you may have eaten too much.  

What about exercise? I thought you'd never ask! If scheduling exercise during the busy holiday season becomes a chore, simply step back and see where you can fit in at least two quality gym sessions. This may mean you're coming in for a class or a sweat session at a different time than normal, but that's ok. If you're going to have family or friends in town, bring them here to Pearce! Let them see what a great facility we have and take them to your favorite class. If it's around Thanksgiving, we put on an awesome Black Friday sweat session in group exercise that's free for everyone! Still need a little more encouragement? Sign up for a race!  This time of year is always full of jingle bell runs and turkey trots. Gather up your friends and make it a group effort. When you sign up and pay for an event, you're more likely to follow through with your fitness efforts.

  

Last, but not least, please don't wait until the New Year to get started on your fitness goals. Make an effort to continue or start your fitness efforts before the holiday rush. Waiting until the New Year will make getting healthy an even bigger task. By starting before the holidays, you'll be in full fitness swing when the New Year rings in. Plus, by starting now, you'll feel that much better sooner rather than later. 

Staying active through the holidays will also help lighten the stresses associated with cooking, cleaning, and gift buying. A quick jog or weight session will relieve your mind from the pressures the holidays can unfortunately bring. There's nothing like throwing on your headphones and getting lost in a workout for an hour!

 

The holidays are a busy, exciting time of year, but don't let that get in the way of your healthy habits. Try to make smart food choices most of time, but enjoy your favorites without guilt. Try to get at least two quality workout sessions in a week, to include both cardio and strength. Don't put your health on the back burner until the New Year. Continue with your fitness efforts through the holidays and your mind and body will thank you! I hope these quick tips help you stay on a very merry fitness path this season. Happy exercising!