GFR Women's Spring Clinic

We look forward to continuing the tradition of the GFR Women's Clinic, Princess Steps!  Our current format blends years of in-person success and resourcefulness with a modern, virtual element.

Talks - Participants meet in the store for the 25-minute talk before heading outside for the run/walk.

NOTE: We'll continue to live stream portions of the 6:15pm talks but will be using this Spring session to transition away from live-streaming.  Any live streams will continue to be on the private GFR Princess Steps Facebook Group. Joining the Facebook Group is required for access to the live presentation and may be viewed on a mobile device or desktop. 

GFR YouTube - For those not on Facebook, previous talks are on our GFR YouTube from March 2020 through Oct 2023.  In-person attendance is highly encouraged for maximum benefits.

Facebook Group - This private group becomes active about two weeks before the clinic begins and remains active for about a week or two following the end of the clinic. Pre-registered participants will be able to join prior to the beginning of the clinic. Features and benefits:

Motivational posts by participants and leaders
Staying connected even when it's difficult to workout together
Encouragement and inspiration
Accountability
Virtual runs and walks 
The GFR Princess Steps Facebook Group helps participants and leaders stay connected and accountable while providing motivation and encouragement to stay consistent.

Facebook Rules:

Reading and accepting the rules is required for registrants to be accepted to the Facebook Group.

What is the Women's Beginning Walking and Running Clinic?

• Princess Steps is a twelve-week clinic that provides a very sensible progression to walking or running at a safe pace. The clinic includes a weekly group walk/run and a talk on a fitness-related topic such as heart rate guidelines, injury prevention, shoes, safety and much more.
• It's not a club or a gym and there aren't a bunch of mirrors. It is an opportunity for women to work toward their goals in a very fun, casual atmosphere. Plus, they meet other women with similar goals and find new exercise buddies.

Who is the clinic for?

• Princess Steps is for women, 18 or over, interested in achieving fitness in a group atmosphere and having fun. Working moms, stay-at-home moms, students, career women, business owners and retirees all exercise together and have fun.
• Individual fitness levels vary from those who are out of shape to those who exercise regularly and are "chronically fit." Some of the participants may have walked or run years ago and, for various reasons, stopped. Now they want to get back in shape and aren't sure where to start. Princess Steps gives them a safe, sensible and fun option.

When does the clinic take place?

• Tuesday evenings, 6:15 to 7:45 pm.

Where does the clinic take place?

• Gallagher Fitness Resources, 135 Commercial St. NE, downtown Salem

History - When and how did the clinic get started?

• The first clinic started in May of 1998. Clinic director, Susan Gallagher, is committed to women's fitness and had a vision to help women make a difference in their lives. She wanted them to have the opportunity to experience the many benefits of walking and running, including improved self-confidence. An accomplished runner, Susan was ready for her personal training to take a "back door" and to "give back" to the sport and to the community.
• Originally, there was only one 12-week clinic planned. It was in preparation for an all women's event in Portland, Oregon called the Avon Running Global Women's Circuit, including a 5K walk or a 10K run. The result has been a biannual 12-week clinic in which hundreds of women have experienced the countless rewards of walking and running. It has become a permanent fixture at Gallagher Fitness Resources and is a favorite exercise option for women in the Salem area community.

What are the "Cat" groups?

There are seven different groups: three fitness levels for walkers, two transitional levels for those wanting to safely transition from walking to running and one running group for those already running and wanting to improve. Participants choose the group they think fits their ability level and they can change groups at any time . 

• Leopard: Can walk "safely" but current pace is VERY SLOW. 
  Goal: Walk comfortably and consistently, progressing to a 5k (3.1 miles). 
  
  
• Cougar: Currently walks comfortably. Walk pace is MODERATE. 
  Goal: Get consistent/get-in-shape. Walk a 5k event. 
  
  
• Jaguar: Very active and walking pace is QUICK, 14-16 minutes/mile (44:03-48:37 5k).
  Goal: Improve fitness. Work towards a faster pace (13-15 minutes/mile) and walk a 5k or 10k event, quickly. You are willing to put the work in to increase your pace through consistency, good form and extra effort.
  
  
• Tiger: Currently walking. Goal: walk a 1/2 Marathon (13.1 miles). Criteria: Walking base of 10-15 miles per week, consistently, for 3-4 months prior to the beginning of the clinic. Note: the Tiger group is only offered in the Spring clinic. 
  
  
• Panther: Currently walking and wish to sensibly transition to running. 
  Goal: Complete a 5K (3.1 miles). Criteria for Panther group:  Walk 30-45 minutes, 3-4 days/week for 8-12 weeks prior to the beginning of the clinic to ensure a safe and enjoyable transition to running. Note: if you are out of shape and try to start running before you have been walking regularly for a few weeks, you will struggle. If you haven't been walking, please consider a walk group for the Spring clinic and then the Panther group for the Fall clinic. 
  
  
• Cheetah: Currently running a little. Active 3-5 days/week. Your goal is to run more, walk less.
  Goal: Complete a 5K run or walk/run a 10K. 
  
  
• Bobcat: Currently running 3 or more days/week. This group will get stronger over the 12 weeks through consistency with structured guidelines, focusing on good form and a some quickness.
  Goal: Run a 5K or 10K Race. 
  
  

How much does the clinic cost?

New Participant $120 -- Women's Clinic Alumni $110.

Register early and save!

How do I register for the clinic?

• • Registration is On-Line only.

More information

For more information, call 503-364-4198.

Each "Cat Group" has leaders. (See pictured below)

• "I wanted to thank you for your Women's Clinic. I had a great time and I look forward to my first 5K. Thanks for helping me reach my goal, the rest is up to me!" - Gayle
• "Great group. This has given me confidence to continue. There are moments when I actually believe I can be a runner." - Sherrill
• "I've had a great time! I started out planning to just walk but ended up running and I like it. I've met new friends and have gained confidence in myself. I ran my first 10K last week - never thought I could - it was really fun. I hope to do more runs." - Diane
• "I have really enjoyed this class. It is very motivating and making new friends is an added bonus. I never thought I'd see the day I'd run more than 5 minutes." - Kathi
• "Great way to improve on what you are already doing in terms of walking or running." - Karen
• "I want to thank you so much for what you did for me. The class was wonderful and the instructors were as well. I learned so much. Thank you again." - Gwen
• "Thank you for all you have done to help me enjoy exercising again." - Karen
• "Thanks Susan for a great clinic experience. I wasn't able to come as often as I wanted to because of illness and work conflicts. But I really got a lot out of the classes that I did make. Thanks again." - Kelly
• "Thank you. I appreciate it. I really value your clinic. I feel so proud of myself when I complete my runs. My body is slowly BUT surely becoming mine again. Thank you." - Jill
• "Thank you for this wonderful, safe program and also for your energy." - Karen
• "The most important thing I learned in this class is that I have given myself permission to do what works for me. I have really learned to listen to my heart, lungs and legs and slow down my pace if I want. I don't try to keep up with someone else. I now give myself permission to have an easy day if I want (or push myself). At this point, I have given myself permission to walk the uphills and run the downhills, when I want. I think this is a much better recipe for success than thinking that I have to jog 2 miles from the first day I start out again. I wish I had had this kind of class when I was in college and trying to jog. Thank you for helping me realize that I can do this exercise in a way that works for me and thank you for the weekly assignments." - Jannie