June Member of the Month

Our June Member of the Month is Julie Andris, a teacher and Pearce member since 2007.

“Being a member of Pearce has been a blessing for me as a teacher,” says Julie. “The diversity of classes available here gives me something in common with a lot of my students.  It keeps me in shape so that I can keep up with them.”

Julie’s favorite part of Pearce is the instructors. “They are helpful, make working out fun, and genuinely care about each person in their class.”  Additionally, Julie has made many friends at Pearce, giving her a sense of family and shared celebration of success and the occasional frustration.

“I really appreciate the diversity of the classes available, the cutting-edge classes brought in, and how professional, friendly and helpful the entire staff is. I love this place,” says Julie.

In addition to participating in nearly every group exercise class, Julie has also participated in Pearce’s Run For the Health of It 5K several times. In her free time, she enjoys running, hiking, biking, reading, and spending time with her family and friends.

Julie recently saw this quote and offers it as inspiration for everyone: “That moment that you feel like giving up, when it doesn’t seem worth it, that is where change happens.  KEEP GOING!”

Dance to the Music

Personal Trainer Gavin Sullivan dances to Frank Sinatra's "The Lady is a Tramp" with client Mark Gregor. "He forgets about trying to take a step and just reacts to the music," said Gavin. "He's moving without realizing it." Mark is working to increase his functional mobility as part of his recovery from brain cancer. 

Rep Ranges

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

Summer is right around the corner and maybe you're thinking I'm going to write about the best workout to get you trim by July 4, or helpful tips on how to stay cool during outdoor workouts. Those are both great topics, but I'm going to cover something I think needs addressed, and that is the topic of over-training.  

Maybe over-training is a concept you're not quite familiar with or maybe it's something you think only happens to professional bodybuilders or extreme athletes. In reality, over-training can happen to anyone who is an avid exerciser. Exercise should be a fun, healthy habit, but sometimes, just the opposite starts to happen. It's important to know the symptoms of over-training and how to address them.  Let's take a look at what over-training really is.

Are you always tired? Does a root canal sound more fun than the gym? Do you feel like you're constantly sick, whether it's a cold or the flu? Maybe you've brushed it off as something else, but in reality, you may be suffering from over-training. Over-training can sneak up and appear in a wide variety of ways. Some classic over-training symptoms include: fatigue, lack of motivation, changes in appetite, high resting heart rate, insomnia, chronically sick, and achy joints and muscles. While it's easy to blame any or all of these on stress, which is not unrealistic, over-training may be the real culprit.

Exercise is great for us, right? So how is it that exercise can cause us to feel miserable? The answer is easier than you think. Sometimes more is not better regarding exercise; it's just more. That "more" often leads to over-training. Exercise is a stressor to the body and when the body is stressed it learns to adapt, get stronger, faster, and build more muscle to accommodate the demands being placed on it. Every time we walk into the weight the room to build that beautiful muscle, what we're really doing is tearing it down. It's only when we leave, go home, and rest and properly refuel, that we build our bodies back up to be able to do it better next time. 

Exercise starts to become a problem when there are too many demands being placed on the body and not enough recovery. It's easy to get sucked into the "more is better" idea, but there are some tips on how to stay balanced.

Like many things in life, there should be a balance when it comes to exercise. Strength training is a must and can be done 2-3 times each week, with 48 hours of recovery in between each session (assuming you're doing full-body sessions). Cardiovascular exercise can be done each day, but what's important to remember is the intensity. You should not engage in high-intensity cardiovascular exercise each day, but rather vary your intensity. 

For example, Monday and Wednesday may be HIIT (high intensity interval training) on the rower, so Tuesday and Thursday could be incline walking or the elliptical. Make sure to include active recovery days as well, which could be a light walk outside and or walk with your dog or kids in the park. This same thinking applies to group exercise classes.  Believe me, I want to see you in class, but you don't have to take 15 classes a week to get in shape!  The point is, not every workout has to be the hardest workout of your life.

Make proper sleep and nutrition a priority in your life.  Hard workouts demand excellent nutrition and sleep! Every couple of months you may need to take a 1-2 week break from the gym.  This type of break will allow your body to rest and recover, as well as your brain and neurological system! By no means should you become sedentary during these breaks, but rather stay active doing fun, less intense activities. Then, when you do get back to the gym, you'll be ready to tackle new fitness goals with vigor and determination! As always, stay fit and enjoy life! 

Free Tap Dance Class

Free tap class for adults 16 and over will be offered at Pearce this summer. The class will meet from 10:45 to 11:45 a.m. on Wednesday June 15, July 13, and August 17. Tap shoes are required.

Introduction to Wine

Pearce is offering an Introduction to Wine class on Monday, June 20, from 6:00 to 8:00 p.m. for adults 21 and older.

During the class, participants will learn the basics of varietals, wines of the world, blends, how to read wine labels, and how to buy and evaluate wine. Ten to 12 different wines will be sampled, and light snacks will be provided. Harry Crawford, Biaggi’s Ristorante Italiano manager and wine expert will lead the class.

The cost is $15 for Pearce Foundation members and Silver Sneakers members; $20 for members; and $25 for non-members.

Junior Fitness Certification Class

Pearce is offering Junior Fit Certification on Monday, June 13, from 1:00 to 2:30 p.m. After successfully completing the class and receiving certification, young members ages 13 and 14 will be allowed access to the cardiovascular room and the Selectorized equipment area.

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.

Summer Running Club

Pearce Running Club will kick off its 10-week summer session on Tuesday, June 7 at 6:00 p.m. 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.

Pearce Foundation members pay only $30 for club membership; Pearce members $40; non-members $50.