Let’s….Run A 5K!

With our nineteenth annual Run For The Health of It 5K race just a few weeks away, we are in major “running” mode at PCC! The July 14 event is just around the corner and it has me wondering why on earth someone would subject themselves to this misery?! I have always been a runner, but I have never enjoyed running. There is nothing fun about being outside, in the 100 degree weather, running for 45 minutes. But then again, I have never competed against anyone. Maybe that is the “exciting” element that I am missing out on! Running outside in the middle of summer is completely different then running on the treadmill in the cardio room in the air conditioning. As I continue to ask myself the same questions over and over again, I finally got on the computer and searched “how to run a 5K.”

 

So where do I start? For a newbie roadrunner, training for a shorter distance race like a 5K (3.1 miles) is a manageable goal. But to hit the ground running (literally) I had to form a plan of action. First, I made sure my running shoes were in good shape. While my everyday tennis shoes are great, they definitely aren’t right for distance running. Once my shoes situation was under control, I called a friend and convinced her to train with me. Staying motivated is hard when you are running solo so having a running partners will keep us on track! The next thing I did was sign up for my first 5K. Sure, there are plenty to choose from but when has procrastination worked in my favor?

The next thing I did was check out a few of the FREE apps on my iPhone and found a training program that seemed achievable. For a healthy, injury fee person, four weeks is enough time to get fully prepped for competition. According to the Couch-to-5K Running Plan each session takes about 20 to 30 minutes, three times a week. Follow the recommended training schedule and you should have no problem finishing your first 5K within the next few months!

Interested in more information or signing up for PCC’s Run For The Health of It? Visit www.pearcecc.com or visit www.signmeup.com/83154. We hope to see you at the finish line!

Stop Sweating It!

Living in the hot and humid Midwest, we all know about running in the heat. We know how miserable it can but but if done right, it isn’t so bad! Be smart about it and make a few adjustments and you will be perfectly fine. Here are a few tips to make summer running fun:

Timing is everything. Mornings are the coolest part of the day so make your run your first priority. If morning runs are unrealistic, it's ok! Try an evening run. While running during cooler times of the day such as mornings and evenings helps you avoid the heat, it won’t help fight off the humidity. The air quality is better in the morning, peaks at midday and then again in the early evenings. Times to avoid running outside? Noon and 3pm.

Learn to adapt. It takes about two weeks for your body to adapt to the heat and cool itself more efficiently. If you are new to running, add power walk breaks every 4 to 8 minutes to cool yourself. Avid runners should slow your pace and reduce your intensity. This will help you get your run in rather than pushing through it and allows your body to more efficiently acclimate. Your body will gradually become better at cooling itself in the warmer weather allowing you to continue to run at your normal pace. In 10 days to 2 weeks you should be fully acclimated.

Go Light. Lightweight and loose fitting clothing with wicking allows moisture to pass through them, keeping you cooler. You lose a major portion of body heat through your head, which is bad in the winter but good in the summer. Instead of wearing a regular hat, try a loose-fitting one made of mesh or some other breathable material. And don’t forget to use sunscreen liberally even on partly cloudy days!

H2O. Even if you don’t feel thirsty, drink at least 8 oz. of water each hour. If you are outside or tend to perspire a lot, drink more. You’ll run better with adequate fluid intake and you’ll feel better too! Keeping your water storage high will also improve your body’s cooling system. On long runs or trail runs where you’ll be away from water sources, be sure to bring your own. Use a water belt, pouch or holster for bottles.

Save On Calories- Try These Tasty Swaps

Cutting calories from your daily diet isn’t as difficult as it seems. A few simple changes can make a huge difference when you add them all up. Studies show that if you replace your daily 140-calorie can of soda with water; you can save up to 51,000 calories per year and lose up to 15 pounds.

Check out these easy ways to cut calories from your life:

At Breakfast:

• Request fat-free milk in your latte instead of whole milk; better yet, switch to plain, black coffee!
• Use fresh fruit instead of syrup on your pancakes.
• Chose a mini bagel instead of regular-size bagel; go for whole wheat to cut extra calories.
• Say “NO” to sugary breakfast treats such as donuts and danishes.
• Opt for Oatmeal instead of cold cereal. Cold cereals are high in simple carbohydrates while oatmeal is packed with slow-burning complex carbohydrates that keep you feeling satisfied for hours!

At Lunch:

• Order thin crust pizza instead of pan pizza.
• Don’t eat the shell of your taco!
• Use mustard instead of mayo on your sandwich.
• Use turkey from the deli instead of beef and cut the fat by approximately 25%.
• Replace your white bread or bagel sandwich with whole-wheat bread.

At Dinner:

• Use light whipped butter on your dinner roll instead of regular butter.
• Order your meal from the appetizer menu instead of an entrée.
• Order a light beer instead of a frozen adult beverage.
• When ordering Chinese, substitute steamed rice for fried rice.
• Leave out the butter when making macaroni and cheese.
• Order a red sauce for your pasta instead of a cream-based sauce.
• Bake your French fries instead of frying them!

Don’t be afraid to swap out fattening foods with healthy alternatives!

Working Out With Your Significant Other- Should You or Shouldn’t You?

  

You spend your Saturday mornings grocery shopping and cleaning the house together but should you be working out with each other too? Of course it’s healthy and has added benefits such as extra motivation but studies show that it doesn’t always produce a “strong” relationship.                

It’s a fact- men and woman are different. Our bodies are built different, our lung capacities are at different levels and our weight fluctuates differently- all of which play a major part in a couples exercise routine. If you’re planning on working out with your significant other, here are three things you should think about first:

Talk to each other. Most couples don’t usually take the time to discuss each others personal fitness goals beforehand. Establish guidelines before you begin to be sure that you both understand each others goals. And don’t forget to always motivate one another!

Be sensitive and supportive. It’s an uncomfortable issue but shouldn’t be overlooked. It’s often easier for men to lose weight faster than woman, which can be discouraging, so always remember to support each other and talk through problems when they arise.

You’re NOT competing against each other. Healthy competition can be a good thing, as long as both of you enjoy it. Often, one person is competitive and the other isn’t and that is when it becomes challenging especially if one is pushing the other beyond their comfort zone.

While working out with your significant other can be challenging- it’s not impossible. Try these tips the next time you’re at the gym together:

1.       Be open to trying something new.

2.       Switch off being the leader.

3.       Try activities at different paces.

4.       Push only yourself.

5.       Be supportive.

Always be sure that your own workout needs get met!

Mastering Gym Etiquette 101

Even at a health club, a place where tank tops and extreme sweating are acceptable, good manners are a must! You may be in your exercise zone when you are running, stepping or pumping iron, but don’t forget to be considerate when you’re working out around others. Be sure to keep in mind these basic rules of common courtesy:

Your hygiene. Don’t load up on heavy perfumes or colognes! Some scents can be distracting to others and can cause problems with asthma or allergies.

Learn to share! Gym equipment is considered communal property, so don’t sit on a machine while you rest between sets. NEVER sit on a machine and talk on your cell phone or read a magazine. Instead, stand up and let fellow gym member work in (alternating sets) with you. The same rule applies to dumbbells. When you complete a set, always place the weights on the floor so someone else can sneak in a set while you rest. But don't forget to put them away when you are finished!

Unload your weight bar and put away your equipment. After you are finish using a bar, leave it completely empty. Never assume that everyone can lift the same amount of weight you can. Remove all weights and put them back where they go. Don’t assume that the next person who comes along has the ability to clean up after you. Also, when you’ve finished using equipment such as dumbbells, stability balls and mats, put them back where they belong so that others can easily find them.

Keep your sweat to yourself. Use the provided towels and disinfectants to wipe off any bench or machine you use. Nothing is as gross as picking up a slippery weight or lying down in a stranger’s pool of sweat.

Leave your cell phone at home. People go to the gym to relieve stress and relax not to listen to your phone conversation. Keep your phone on silent and packed away. Save the phone conversations until you’re out the door!

Be quiet. People like to focus on their workouts, which is difficult to do when the person next to you has their music on high or is carrying on a conversation. Keep your voice and music low and try not to disturb anyone.

If you witness an obvious etiquette problem, don’t be afraid to inform a staff member. Manners are important everywhere- including the gym!

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.