Gallagher Fitness Resources

GFR Social Page

Connect Online – GFR Social Page

Welcome to our GFR Social Page. In addition to the ActiveSalem.com website, stay updated on Gallagher Fitness Resources and the Salem Running and Walking Community.  Find the direct links to our social media below. Join our social online community. Follow us on Instagram, Twitter and Facebook. Please recommend us to your friends.

See us on Instagram: ActiveSalem

Follow us on X / Twitter: @SalemRunning

Like us on Facebook: @salemsrunningstore

View our YouTube Channel: Gallagher Fitness Resources

Or stop back to the GFR Social Page and see it all here in one place!

Local-Social-community
Support your local running and walking community!

On Instagram: ActiveSalem

See our recent Instagram Feed below. Catch a glimpse of new products. See our staff and customers having fun. Walk or run with us on any GFR Monday Runday!

On X / Twitter: @SalemRunning

Twitter is the best way to find links to our monthly updates and email correspondence we send to our customers. From time to time we share articles and tweets from other running stores and other running related sources.

On Facebook: @salemsrunningstore

See our recent Facebook Feed below. We have a lot of fun keeping the local running and walking community actively engaged. Running is social and healthy!

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Gallagher Fitness Resources

Gallagher Fitness Resources

Mid Willamette Valley's ONLY Specialty Running & Walking Shoe Store. Let us help you achieve your lif

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Our YouTube Channel

We are currently adding videos to our Gallagher Fitness Resources YouTube Channel. Check back from time to time for the latest videos. Videos will feature training tips, product updates and some occasional surprises.

Gallagher Fitness Resources

Salem Oregon's only specialty running shoe store.

Let us help you achieve your running, walking and general fitness goals.

Buy the right gear at Gallagher's. Running shoes, running apparel, accessories and fueling needs.

Subscribe for the latest video updates. Thank you!

Gallagher Fitness Resources
Using Heart Rate and Effort as Your Exercise Guidelines<br /><br />In tonight's session, John talks about using heart rate and effort as your exercise guidelines. It's no secret and it's not complicated. Start slowly and increase gradually. Build a base... a solid foundation, and you will not only reach your goals, but you'll achieve more than you ever thought you could.<br /><br />Consistency is key. <br /><br />As I've said before and I'll say again, my wish for you is the gift of patience. <br /><br />Cheers! Susan - Big Cat
Shoes is the topic for this session. Lots of changes have occurred with the engineering of running shoes. John reviews some of the changes and how the current running/walking industry has influenced those changes.
Welcome to Princess Steps at Gallagher Fitness Resources!<br />For week 1 we review the clinic format and important reminders. In addition, we introduce our group leaders, GFR staff, special guests from Altra and this Spring's participants.<br /><br />Start networking today. Get to know the people in your group and arrange to work out together. Hold one another accountable and stay consistent. <br /><br />Start slowly and progress gradually. Remember to practice your Princess Steps and have fun. <br /><br />If you have any questions, please reach out. I'm here to help you achieve your fitness goals. Thank you for being a part of Spring 2023 Princess Steps!<br />Susan - Big Cat
Thank you for 25 years! Come celebrate with us at our store-wide Anniversary Sale November 18th and 19th!
Congratulations on your commitment to fitness! And thank you for your support. It's Celebration time! <br /><br />If you have any questions about Spring 2023 Princess Steps, call Gallagher Fitness Resources or go to runsignup.com/womensclinic<br /><br />Cheers!!<br />Big Cat
Goal-setting will be reviewed week 11. In reference to accountability and consistency, how will you keep your momentum going? <br /><br />In addition to general fitness, walking and running helps us feel naturally uplifted, with a sense of accomplishing something we know is healthy. Blood gets moving and tension dissipates. Often, it clears our mind of noise and clutter. But sometimes, life is so busy we get distracted and motivation to exercise takes a back door. Goals help us stay focused.
This is the Nutrition session with Whitney Lundy, MS, RDN, LD, New Leaf Family Nutrition. <br /><br />What does sustainable "healthy eating" look like? <br /><br />Emphasize:<br />Water<br />Fruits and vegetables<br />Beans, peas, lentils, whole grains<br />Lean/PB proteins - tofu, edamame, tempeh, fish and seafood, lean poultry<br /><br />Limit:<br />fast food, fatty animal products, refined grains/other processed foods, alcohol, sweetened beverages<br /><br />* ALL THREE MACRONUTRIENTS - CARBOHYDRATE, PROTEIN, FAT - ARE NECESSARY AND VALUABLE *
Event Preparation is the topic for Week 9. We'll review a few tips to help you be ready for your focus event. Tips are detailed in this week's update along with group specific guidelines. In addition, in this video, we'll discuss why we do events.<br /><br />Princess Steps 5k 10k registration is live and open to alumni, family and friends! Let them know. The more the merrier! Plus, you get to inspire others and share your commitment to fitness! How cool is that?
Injury Prevention is the topic. It's also "back off" week. There's a noticeable decrease in homework minutes this week, by design. Train smarter, not harder.<br /><br />No matter where you're at in your progression, it's good to understand the purpose of taking a break for some rest and recovery. Neglecting recovery can cause a nosedive in your progress. All wise athletes take planned breaks. Train smarter, not harder.<br /><br />Hydration, sleep, nutrition and easy exercise days are all part of recovery. Ignoring recovery results in over-fatigue where effort intended as easy or comfortable becomes indistinguishable and difficult. Not fun. Yuck!<br /><br />Also, don't forget, inconsistency or sporadic exercise (starts and stops) can also contribute to uncomfortableness, achiness and struggles, especially if your expectations aren't in alignment with your fitness.<br /><br />This info will help you hold yourself accountable to being consistent but not over-doing it.<br /><br />Train smarter, not harder.
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