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!  

How Are Those New Year's Resolutions Going?

By Raquel "Rocky" Herron, BS, NASM-CPT

It's month two of your New Year's fitness plan and you're staying on track, eating healthy, and your motivation is high, right? If you answered no, and I'm willing to bet that some of you did, then you're not alone. Motivation is this magical, unseen force that only highly dedicated fitness enthusiasts possess, or at least, that's what some people think. The truth is motivation, like many things in our lives, really comes down to making choices. Today, I will make the choice to pick healthy foods over less healthy foods. Today I will choose to hit the gym after work, if only for 20 minutes. Today I will take the stairs instead of the elevator.  Unfortunately, these choices are often easier said than done. What can help you stay motivated? What can spark the desire to reach your fitness goals again? It might be easier than you think. 

Grab a buddy!  How many times have we heard that having a workout partner promotes adherence to exercise? Why does this help, you're wondering? When you have a workout partner, they're counting on you and you on them. It creates an accountability that working out solo might not produce. If I know that my workout buddy is counting on me to get her through heavy dead lifts, I'm more likely to show up because I don't want to let her down. Workout partners are built- in cheerleaders! They push you to get one more rep or last just thirty seconds longer. They provide a source of encouragement and praise, plus you'll have someone to complain about being sore with! So, if the solo route is feeling lonely, grab a friend, and if you're in the mood for many workout partners, head to class!

 

Group exercise can be intimidating to those who have never taken a class, but they can be a great source of fun and camaraderie, not to mention, a great workout (hint, try one of my classes!). Breaking away from your usual treadmill and weights routine and trying a fitness class will definitely break up the monotony that may be hurting your motivation. Fitness classes will challenge you in a new way because it's something different! I know that some people think that group fitness is not challenging enough or that they're "not in shape enough," but I beg to differ! We have classes to fit everyone's needs and they will provide a fun, safe workout that will help you get your focus back. Plus, group fitness provides a sense of community. We talk and encourage one another, not to mention laugh...a lot! Still need another tip? Two words; fitness swag!

I know it sounds silly, but sometimes rewarding ourselves with great new fitness swag helps with motivation. I hate to think of material things in such a way, but the truth is that sometimes a new pair of running shoes or a new fitness gadget perks us up and gets us back on the fitness bandwagon. There is no reason why we can't celebrate a five-pound weight loss with a new Pearce hoodie! You've been working out and sweating for weeks, why not reward yourself, especially if it's a tool that'll help you continue your fitness efforts.

While motivation is often lost, there are ways to find it again. Celebrate the victories, even if you perceive them to be small. Don't let the "all or nothing" mentality play with your head. Some weeks won't allow for many gym trips and others will. Sometimes life gets in the way and fitness takes a back seat, but that's OK, just get back on track. Grab a friend and head to class with your new kicks on! Remember, you don't have to workout...you get to workout!

Weight Loss Challenge at Pearce

Pearce Community Center is offering a six-week Weight Loss Challenge to help with holiday over indulgence and the most popular New Year’s resolution: losing weight.

Pearce certified personal trainers will provide basic nutrition guidance and tips as well as a cross training fitness program using strength and cardio training to help contestants shed the most weight to win the challenge. Contestants meet with a trainer for one hour twice each week. Meet with trainer David Dunn on Mondays and Wednesday from 10:00 to 11:00 a.m.; trainer Michelle Manjak on Tuesdays and Thursdays from 10:00 to 11:00 a.m.; trainer Natalie Healy on Wednesdays and Saturdays from noon to 1:00 p.m.; or Raquel Herron on Mondays and Wednesdays from 5:00 to 6:00 p.m.

The contestant who loses the largest percentage of weight will win three months of free Pearce membership and one hour of personal training. Second place will win two hours of personal training and two Spinning®/TRX® punch cards, and the third place contestant will win one hour of personal training and one Spinning®/TRX® punch card.


The cost is $100 for Pearce members; $150 for non-members. Register in advance at Pearce. 

Holiday Weight Loss Challenge

New Weight Loss Group Personal Training Program Added

If you're searching for a more personalized approach to your fitness program, consider Weight Loss Group Personal Training. Beginning April 20 and running for 6 weeks through May 28, program participants will meet with a personal trainer in a group setting to establish a customized plan that includes exercises, proper form, nutrition, and support and encouragement to reach your weight loss and fitness goals. 

Gavin Sullivan

Personal trainer Gavin Sullivanwill offer the program on Mondays and Wednesdays from noon to 1:00 p.m. Gavin holds a bachelor of science degree in sports management from Loras College where he played basketball for four years. Since 2008, he has provided basketball skill development training to grade school, high school, college, and professional athletes from all over central Illinois. Gavin currently directs an elite travel basketball program. He specializes in functional strength training for all ages and leads Pearce Strong cross-training at Pearce. He also competes in area CrossFit competitions.

Michelle Manjak, personal trainer, will offer the program on Tuesdays and Thursdays from 10:00 to 11:00 a.m. Michelle is a certified

Michelle Manjak

personal trainer, and a certified Spinning®, TRX, and group fitness instructor. She has more than 15 years of experience in the fitness industry and has trained all fitness levels. Michelle tries to create a training environment that motivates and empowers individuals to challenge themselves in a fun and rewarding way. She enjoys running, Yoga, weight training, and spending time with her husband and young children. Michelle studied sports and leisure management at Ohio State University for four years. She also teaches the new TRX Suspension Training premium group exercise classes at Pearce. 

The cost is $100 for members; $150 non-members.

Staying On Track in 2015

By Anthony Bischler, BS, CSCS, Certified Personal Trainer

Along your fitness journey, it is inevitable that you will encounter setbacks and obstacles. There are a few techniques that can be done on a daily basis to keep your motivation high, enabling you to complete your goals.

When making goals, think realistically. Write them on paper and place them in places you will see every day. This technique will help serve as small reminders to go to the gym. It will keep your goals fresh in your mind, and serve as a constant reminder as to why you chose to start your fitness journey. Sometimes a motivating picture or quote can be used in a similar fashion. These small reminders can help motivate you to exercise on the days you lack motivation or time. Find what motivates you and make an effort to constantly remind yourself of that.

A common obstacle people encounter is a lack of time. People have busy lives and several obligations. For some, time restrictions are a true issue. However, there are alternative ways to arrange your time to include a daily workout. Another obstacle that impacts your time is children or grandchildren. Many facilities offer child care services at a reasonable rate. An additional obstacle is the lack of energy people experience. After work, most people look forward to going home to eat dinner and relax while watching their favorite TV show. While watching TV can be enjoyable, taking 30 minutes to an hour of that time to exercise instead can go a long way to helping you achieve your fitness goals. Many people have time during the week to exercise, however their time is not prioritized around it. When exercising becomes a priority, it becomes a habit causing many excuses to fade away.

Another way to stay on track with your fitness goals is to find someone to workout with. Whether that person is a friend, colleague or even a trainer, someone holding you accountable is crucial, especially for someone who needs motivation to stay on track. Even if you are usually motivated to exercise most of the time, occasionally, there may be that day where you just don't feel like working out. On those days, having someone else counting on you to show up is helpful.

If you find yourself straying from your goals or finding it hard to stay motivated, give these ideas a try and keep yourself on track towards your fitness goals!  

Equipment of the Month: Helix Trainer

This awesome little machine not only tones and strengthens legs, thighs, and butt, it also does it with low impact to the knees. In fact, it actually protects knees by strengthening key supportive muscles. The unique side-to-side motion of the Helix Trainer gives your lower body a 360 degree workout, not just the front and back of your legs. Ask any member of the fitness staff to demonstrate how to use the Helix Trainer safely and effectively. 

Running Club Begins Fall Session

My Journey Through The Challenge Within

My name is Katie Grivetti. I’m 42 years old, married, and the mother of five children. My oldest is 17, and my youngest is two and one-half years old. Life is full and action-packed but I came to the point where I needed to make myself a priority for at least one hour each day.

My background in physical activity started in high school. I was involved in basketball and track, but I never really loved doing either one. It wasn’t until I was in my early 20’s that I began aerobic classes that I got hooked on fitness. I took as many classes as I could. It was fun; like dancing, not work. Later, I added weight training to my routine. I enjoyed it and learned the value of incorporating weights into working out. I participated in a women’s body building competition in Chicago. Training for that event was exciting and challenging, and I learned a lot. It was great to advance to the level of competition.

Five children and 20-some years later, my body, diet, and lifestyle have gradually, but drastically, changed. I’ve tried many different exercising methods to regain tone, lose weight, work off stress, and boost my energy to keep up with it all. I’ve had very little success due to a limited amount of time, lack of energy, and not really knowing where to begin. I also hid behind my mantra: “for having 5 kids, I don’t look that bad,” and I was fine with that, sort of. As for my once very diligent no fat diet, I only worked out so I could eat what I wanted, particular stress binging on carbs/sweets.

After the birth of my fifth child, I desperately wanted to lose the pregnancy weight and reach the best physical health I possibly could. I made goals for myself and was determined to reach them. As an “older” mom, it was critical that I become healthy and fit for my family, particularly my baby girl. Call it a mid-life crisis, but I wanted to get back that love I used to have for exercising, that competitive spirit that was buried under a mountain of responsibility. I wanted to again experience that awesome feeling of getting stronger, accomplishing more physically than you thought you could. And let’s be honest: I wanted to lose weight and inches to get back my girlish figure.

Before joining The Challenge Within, I was attending aerobic classes, working out hard, showing up regularly, and I was being challenged. I enjoyed being back in a group setting, loved the classes, and found the instructors to be very helpful, professional, and passionate about their work. But after about six months, I realized I needed something more individualized to eliminate fat and increase my endurance and energy level. I needed an individualized plan.

One day in aerobics, the instructor briefly mentioned The Challenge Within, but those few words stayed with me. She talked about how successful participants had been; losing up to two pants sizes in 10 weeks. I was blown away! Two pants sizes is the equivalent of about 15 to 20 pounds! I didn’t accept The Challenge right away, but when I finally did, I was ready for it and dove right in.

Here’s what you can expect from The Challenge Within:

• ·         Significant physical challenges
• ·         Sore and tired body. It’s a lot of work to change your body. Ibuprofen and sleep will be your best friends.
• ·         Leave your comfort zone. You’ll be physically tested and forced out of your comfort zone. Get over it, muddle through, remember how you’re improving your body, and keep going.
• ·         Personal Trainer Sean Gillen will correct you often. Leave your pride out of it and listen. He will help you stay injury-free and learn the correct form for maximum benefits.
• ·         Sean will not yell at you or make you feel stupid or weak when you can’t understand something or are struggling. He is patient, kind, and genuinely wants you to “get there.”
• ·         Sean will not put lots of pressure on you. He expects it to come from within.
• ·         Sean is your leader, but you need to bring it and do the work. There are no shortcuts. It takes time, dedication, and effort. 

During my Challenge, I was most surprised by:

• ·         What a huge incentive paying for something can be. I don’t want to fail the program. I don’t want to fail myself. I don’t want to waste my money.
• ·         How observant Sean is. He watches you closely and picks up on weaknesses and incorrect form that you may not even know exist. He takes the information and tailors a routine to improve and strengthen these areas.
• ·         How fast the workouts go and how much fun they can be. I work out with Sean four days a week and one day on my own. I’ve gotten better results than doing back to back aerobic sessions that I had begun to grow bored with.

Where I Am

As I write this, I’m in the fifth week of the 10-week program. I still get nervous and anxious before a session wondering what will be asked of me. But for the most part, I now know what I’ll be doing and am familiar with it. We do a combination of cardio weeks to weight lifting weeks. Cardio is more of a challenge for me, but the weight lifting isn’t much easier because you are constantly increasing the amount of weight you are lifting. I’ve learned many new exercises that target my goals my precisely than whole-body exercises.

I’ve definitely had days where I doubted if I could handle this, but once I was home and relaxed, I thought about what I had just accomplished and couldn’t wait to go back and do it again, the biggest surprise of all!

Pearce Members Compete in Festivus Games

Pearce Community Center was well represented in the men’s and women’s novice division of the spring Festivus Games held April 19 at Peoria CrossFit Gym in Peoria. Novice and intermediate CrossFit athletes at gyms across the country competed in this one day event, all on the same day.

Pearce member competitors included Mindy Daum, LouAnn Harms, Allison Irvin, Brooke Kitts, mother and daughter Carol and Erica Larson, Sarah Miller, and Kassie Williams. Allison Irvin finished fourth of 27 local competitors. Brooke Kitts won first place locally, and ranked sixth in the nation against 1,062 competitors.

In the men’s novice division, Pearce members Tony Oedewaldt, Brian Ramseyer, and Nathan Webster competed. Webster won the local competition and ranked fourth in the nation against 372 other competitors.  

Brooke Kitts weight lifting

Brooke Kitts Wins Women's Novice Division

Nathan Webster Rows His Way To First Place

Nathan Webster Wins Men's Novice Division

Summer Drop-In Personal Training Available

Pearce Community Center will offer drop-in personal training every Monday through Saturday May 12 through August 14 for ages 12 and up. Personal trainer Sean Gillen will create a beginner, intermediate, and advanced daily workout that will include strength training, cardio, circuits, plyometric, and stretching. He will provide individualized training to all participants to help them reach their fitness goals. This program is an excellent on-ramp for the monthly Pearce Strong CrossFit-style training program.

Drop-in personal training will be available Monday through Friday from 4:00 to 6:00 p.m. and Saturdays from 8:00 to 10:00 a.m. Foundation members pay only $7.50 per visit. Members pay $10, and non-members pay $12. 

Personal Trainer Sean Gillen

Pearce Dominates Registration for Festivus Games

Pearce Community Center will be well represented at the 2014 Spring Festivus Games, Saturday, April 19, beginning at 9:00 a.m. at CrossFit Peoria at 2601 W Lake Avenue in the Westlake Shopping Center. Spectators are welcome, so come out and cheer on our 15 member team including:

Gavin Sullivan
Sean Gillen
Rob Ordaz
Sara Miller
Kassie Williams
Brian Ramseyer
Allison Irvin
Anthony Oedewaldt
Marissa Benavidez
Carol Larson
Erica Larson
LouAnn Harms
Brooke Kitts
Mindy Daum
Nathan Webster

The Festivus Games are a national CrossFit competition for the novice and intermediate CrossFitter.

Fittest Women in the World

Here's a great story about the Fittest Women in the World Annie Thorisdottir who won the 2011 and 2012 World CrossFit Games. She missed the 2013 games due to injury, but will attempt to take back her title during this year's games July 25 in Carson City, CA. 

http://www.vogue.com/magazine/article/annie-thorisdottir-fittest-woman-crossfit-champion/#1

Eliminate Side Cramps During Running

Excellent article! Thanks Bill Holmes, leader of PCC's Running Club

http://www.active.com/nutrition/Articles/4-Ways-to-Ditch-Side-Cramps-on-Your-Next-Run.htm?cmp=291&memberid=134089603&lyrisid=43086167&email=bh26.2m%40gmail.com

Pearce Instructors Earn Additional Certification

Congratulations to Pearce group exercise instructors Liz Thorp, Bill Holmes, Megan Rupiper, and Kelly Buffum who successfully completed the all-day Practical Pilates workshop held at Pearce on Saturday, April 6. The train-the-trainer workshop was offered by the American Fitness Aerobic Association. The AFAA provides comprehensive cognitive and practical education for fitness professionals. Pearce fitness professionals continue to learn and development in order to offer best-in-class fitness leadership to our members. Thank you, and congratulations!

Running Club

Thursdays from 6 to 7:30 p.m.
April 3 through July 10
 

The PCC Running 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 the indoor track. This 15-week session concludes just before the 21^st annual Run For The Health of It 5K race at PCC. Foundation members pay only $56.25; members $75; non-members $90.

Pearce Community Center Running Club

Beauty and the Bulk

Pearce Community Center Sports/League manager Gavin Sullivan said "I hear many women say they don't want to look bulky, so they avoid CrossFit-style training." Here's a different perspective.

http://www.youtube.com/watch?v=5zvqNHDTf8Y

Gavin Sullivan, Sports/League Manager, Personal Trainer

Try Spinning FREE During Our February Promotion

Try Spinning FREE During Our February Promotion

Always wanted to try Spinning? Here's your chance to do it FREE! We are offering a two-week series of Spinning classes. Attend one or all--no charge!

Monday, February 10 and 17, 9:15 a.m. and 6:00 p.m.

Wednesday, February 12 and 19, 9:15 a.m. and 6:00 p.m.

Thursday, February 13 and 20, 6:00 p.m.

Friday, February 14 and 21, 9:15 a.m.

Spinning Class at Pearce Community Center

Running the RIGHT Way

When we think about how to run, we tend to focus on our feet….one foot in front of the other. That sounds easy enough, right? If your running form is incorrect, you’ll end up with aches and pains everywhere! Proper running starts with your head and works its way down to your feet. Make sure to avoid these mistakes the next time you head out for a run.

Let’s start up top. How you hold your head is key to your overall posture, which determines how efficiently you run. Your eyes should be focused on the ground about 10 to 20 feet ahead of you and don’t stare at your feet. This will strengthen your neck and back, and bring them into alignment. Be sure to not let your chin stick out.

Shoulders play an important part in keeping your upper body relaxed while you run. Your shoulders should be low and loose, not high and tight. As you get farther into your run, you may notice your shoulders tense up toward your ears. Be sure to take a deep breath in and as you exhale, relax your upper torso and roll your shoulders back and down towards your pelvis. Make sure your shoulders are stacked over your hips. They should also remain level and shouldn’t dip from side to side with each stride.

Moving down, your arms shouldn’t move across your body when you run. Doing so will use up energy, tires your muscles, and prevents your body from propelling forward. Your hands control the tension in your upper body, while your arms swing in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist with your fingers lightly touching your palms. Be sure your elbows are bent at about a 90 degree angle.

The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient position that allows for optimal lung capacity and stride length. Many people refer to this as “Running Tall” which means you need to stretch yourself up to your full height with your back comfortably straight.

Your hips are key to good running posture. Proper position of your torso while running helps to ensure your hips will also be in the ideal position. With the rest of your body comfortably upright and straight, your hips will naturally fall into proper alignment.

Efficient endurance running requires a slight knee lift, a quick leg turnover and a short stride. Together these will facilitate fluid forward movement instead of diverting energy. When you run with proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact.  Be sure your feet push off the ground with maximum force. With each step, your foot should hit the ground lightly, landing between your heel and midfoot, then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground.

If you are interested in more information on how to properly run, contact the Fitness Department at (309) 274-4209.

Feel like putting these tips into use? Sign up for our 19^th annual RUN FOR THE HEALTH OF IT 5K on Saturday, July 14^th. To register online, visit www.signmeup.com/83154 or download a registration form at www.pearcecc.com!