Spring Weight Loss Challenge

Tips to Tackle the Dreaded New Year's Resolution

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

"New Year, New You," "Make This Your Best Year Ever," "Get Fit in 2016." Do these headlines sound familiar? Pick up any newspaper or magazine this month and these statements will undoubtedly be staring back at you. January is the start of a brand new year, which means the holidays are over and it's time for those resolutions to take priority, specifically health and fitness resolutions.

Whether people are willing to admit it or not, fitness resolutions are almost always at the top of the resolution list. Each year, we tell ourselves that this is the year we're finally going to look amazing in a bikini, run a 5K, or simply just get to the gym! While some succeed and reach their goals, most simply give up. Is there a magic formula that only some are privy to and others are not? No, in fact, there are some simple tips that can be useful for anyone looking to succeed with their fitness resolutions.

When it comes to setting goals and resolutions, a key point to remember is specificity, especially with fitness goals. As a trainer, when someone tells me that they want to be fit, I have several questions that come to mind. What do you mean by "fit?" Do you only want to lose body weight or do you want to be stronger and faster? Do you want to be able to run a five-minute mile or simply walk up the stairs without getting winded, or both! It's easy to see why having a specific goal is important. Different goals require different plans.  Someone who wants to be a faster runner is not going to spend all of their time swimming, but may require a different plan than a new mom who is seeking her pre-baby body. Having a specific goal will lead to a plan that is designed for that goal, which will help you succeed, which leads into my second point, having a plan.

Many things in life require plans, and fitness goals are no exception.  Having a fitness plan is like having a set of blueprints for your fitness goals. One of the first steps in finding the right plan should probably include a session with a certified personal trainer at Pearce. Great trainers are equipped with the knowledge to help pair specific plans with specific goals. One of the most commons statements I hear is simply, "I don't know what to do." It's definitely understandable, given the information overload available at our fingertips. A trainer will point you in the right direction and make getting in shape less daunting. Plus, starting off with a great plan will help you avoid wasting time, which can lead to feelings of frustration and failure. 

Now that you've set specific goals and have a plan in place, take the time to track your progress. At the start of your program write down important information such as body weight, measurements for specific body parts, the amount of weight you're using with your strength lifts, and the amount of time you're able to run/walk. Each week update these numbers and see if progress is being made. When you can see your results not only in the mirror, but in the weight room and on the treadmill, you'll be encouraged to continue your efforts. Seeing results, even if they're small, are needed to keep motivation up. 

We can't have a serious talk about New Year's resolutions with addressing the idea of realistic goal setting and realistic results. Expecting to lose a large amount of weight or gain super strength in a short amount of time is highly unrealistic, but expecting a reasonable amount of weight loss and increases in strength and cardiovascular conditioning with a proper plan and great nutrition is realistic and definitely achievable. I see many people start a fitness journey with great intentions, only to fail because their expectations were just not realistic. If you've been sedentary for years, it will take many months to get into great shape. If you've been a junk food eater all your life, it will take time to reverse those habits and implement healthier ones. The truth is that we all want results fast, but results take time and consistency is a must to reach your goals. If you only adhere to your plan half of the time, you can only expect half the results, but if you consistently put in the hard work that's needed, you'll see the results you're seeking.

Getting fit and sticking to your New Year's health and fitness resolutions does not have to be hard, but it will require dedication to a plan. By setting specific, realistic goals, consistently adhering to a great plan, and keeping track of your progress, you'll be in great shape in no time. Let the knowledgeable fitness staff at Pearce help you be the best you in 2016!

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

Exercise Myths Part 1

By Megan Rupiper, MS, Certified Personal Trainer

Megan Rupiper

Many people read articles in a magazine or on the Internet searching for ways to maximize their gym time. Unfortunately, much of this information is misleading. The following are some common exercise myths you may hear or see every day in the gym.

Myth #1 - "Women should not lift heavy weights, it will make them bulky."

Women say they do not want to lift heavy weights because they are afraid of having big, bulky muscles. The truth is it is very difficult for women to have large, bulky muscles.  Women and men's bodies do not respond the same way to weight training. Women do not have the same hormones as men do. Men's high levels of testosterone allow them to bulk up easily. 

With this in mind, women should not be afraid to grab a heavier set of weights. There are many benefits worth considering. Lifting heavy weights can help improve a woman's bone density. Women are more susceptible to developing osteoporosis later in life than men. When lifting weights, the muscles put a good stress on the bones, which in turn will help strengthen them. Stronger bones can lead to fewer fractures or injuries in the event of a fall as you age. 

Another benefit to lifting heavy weights is a toned physique. To accomplish this goal, women need to lift a weight that is heavy, in a repetition range of 8-12. Once you reach your goal for repetitions in a set, you should not be able to accomplish any more repetitions--the weight should be that challenging. If your final few repetitions were easy, then the weight was too easy. On the next set of repetitions, you should increase your weights. Keeping a workout journal can help keep track of the weights you accomplished in previous workouts.  Working with the same weight without making any changes will result in a plateau of your results. 

Furthermore, lifting heavy weights builds confidence. The feeling of empowerment that results from having a strong body is worth the time in the gym. Being able to easily accomplish your daily tasks, such as keeping up with active children, doing household chores, work-related tasks, or any other physical activity you encounter throughout your day, is a great benefit to lifting heavy weights.

Myth # 2 - "No pain, no gain."

For decades, people have exercised with the idea of "no pain, no gain". If you weren't in pain after your workout it was not effective. The truth is there is a difference between pain and soreness resulting from a workout. Some muscle soreness can be expected following a workout, especially if you are new to exercising. With a consistent exercise routine, you should no longer experience this muscle soreness after your workouts. 

To go along with this idea of "no pain, no gain" your workout should not cause pain while you are doing it. If an exercise is painful you may be doing it incorrectly or you may not be ready for it.  If the exercise is causing you pain while doing it, stop and modify it. If this is ineffective, find an alternative option. If you have pain routinely following your workout, you may benefit from meeting with the personal trainers at Pearce Community Center to make sure you are performing exercises correctly and safely.

Myth #3-"You need to stretch!"

We've all heard it, and we've all seen it, but have you ever asked why do you actually stretch? Is there any benefit to stretching? Research has shown stretching is not an effective warm-up, does not prevent soreness after a workout, does not prevent injury, may make runners slower and decrease jumping ability. Here is some good news: it will make you more flexible. But if you have enough flexibility to perform your routine daily activities, it will not provide a benefit. For those attempting to improve flexibility, the body will return to its previous level after the stretching stops. So there you have it. You can now go the gym and perform activities that are beneficial and save time as well.

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.

6-Week Weight Loss Challenge Begins January 26

What's Happening in May at PCC!

"Xtreme Archery with Centershotrob"

There’s nothing like archery for getting a kid excited about recreation. ASAP, a youth after school archery program of the NFAA, combines proven teaching techniques with lesson plans, instructor training and easy equipment access. ASAP is your ticket to running an effective after school program your participants will love. ASAP is great in schools as an addition to in-school National Archery in the Schools Program (NASP) currently being run, or as a stand-alone program with options on equipment access and scoring games. ASAP is your connection to the wide world of tournament archery through the NFAA. 

SPRING/SUMMER SESSION

May 15-July 3

Tuesday's from 5:30-7:00PM

Open to participants ages 4 and older!

Cost

Foundation Member: $22.50

Member: $30.00

Non-Member: $40.00

"The Challenge Within"

Summer Weight Loss and Maintenance Program

Interested? Come to the free information meetings on May 15th, 17th or 18th at 6:00pm or May 18th at 7:00pm to find out more and to sign up!

Sign Up Begins at 6:00pm on May 15th.

Program Dates: June 4-August 6

Time: TBD by popular demand

Day: TBD by popular demand

Instructor:

 

Sean Gillen is a graduate from Monmouth College where he earned a Bachelor of Science degree in Physical Education with an emphasis in Exercise Science and Kinesiology. He also played 4 years of college football for 2 championship teams. Sean specializes in sports strength and conditioning and functional strength training for all ages.