In Sunday’s service, Pastor Hugh Bartlett of Chesterfield Presbyterian Church discussed some interesting
points such as the fact Lewis and Clark could have never, ever imagined hopping into an airplane and 
making it across the country in 4 hours or less. Order something off Amazon and it is in your hands the 
very next day. Oh, and Amazon is working on processes to have same day delivery! Think about that 
for a second. Ordering an item from Amazon only to have it in your hands in a matter of hours? Instant 
results have become a societal norm. We want it and we want it now! There is just one problem with 
this thought process because while flying across the continent in 4hours is a reality, transforming your 
body requires a plan, patience and consistency! 


It is totally ok to have high expectations for your transformation but unlike walking into a hair salon 
and leaving with a different style or color, you will look the exact same after your 1st will probably 
look the same after your 10th (substituting apples for your afternoon candy bar).  It takes time, but most 
of us refuse to accept this horrible truth; the truth that it will take consistency over a period of time 
to see real results.

This past Saturday I had a consult with a new client who had started a strength training program six 
months earlier. As we sifted through her workout routine and eating habits, her current program 
proved to be very solid. All it needed was some tweaking to produce maximal results in the shortest 
time possible. She did not take measurements when she began the program but stated she has seen 
a change in her physique. It was a great dialogue because in the conversation we openly discussed 
how six months of training produced a result. The new and improved program, when performed 
consistently, will produce even greater results. Does she have high expectations? I certainly hope she
does but she also has a realistic outlook on when these results can be achieved.

Unrealistic expectations will derail any change initiative. For example, most people who go on a 
diet will quit within 3-10 days. Most of the time for two reasons:

    1. It is a horrible experience (they are hungry, miserable, upsets their system, etc)

    2. They do not see immediate results

Those who will embrace the idea that results come from lifestyle changes implemented over the 
long term are the ones who are able to lose weight, improve muscle tone, and boost self-esteem 
permanently. They become believers in the program and in themselves. Their expectations are high
because they know they have the power to meet their individual goals.

At Integrated Wellness Concepts we ask our clients about their expectations in our 1st visit. We
encourage high expectations but we also stress the importance of being realistic. Wherever you are in 
life, you did not get there overnight and if your goal is to lose 20, 30 or more pounds, be prepared for 
your trainer/coach to lay out a long term process for you. Set the bar high and take the Lewis and Clark 
approach: They didn’t know where they were going but along the way, they discovered some pretty 
amazing things that changed their lives forever. 

And I have to believe they had a pretty good time in the process.

Be well my friends and set the bar high,

Jeremy

By: Jeremy Koerber, MA, ACSM HFS

I’m a pretty competitive person. Most times to my own detriment. Over the past few years, I have had

the goal of running a half marathon in 1:50 or less and I came very close (1:51) at the St. Louis Rock and 

Roll run in 2012. I got a little cocky in 2013 and went backward (1:56) but all that was going to change 

in 2013 at the MO Cowbell half marathon. I decided to use a VERY high intensity training program that 

pushed my limits each training session and it was going along swimmingly until I pulled a groin muscle. 

Like, REALLY pulled it to the point my training hit a screeching halt. I ran the event but finished in 2:02.

Now, I think most people would be okay if they could run 13.1 miles pacing between 8:21 and 9 miles 

per hour but not me. I didn’t run again until January mainly because my motivation to train (for racing) 

was gone. I lifted weights and rode the upright bike but couldn’t find the motivation to run again until 

the Spring. Even then, I didn’t have the mojo to work myself back into competition shape. I also use 

the Nike+ running app (which is awesome) to keep track of my runs but found still myself competing 

with myself from run to run. And then it happened: running wasn’t fun anymore. It was just work and 

I hated it, but I still did it. Realizing something needed to drastically change, I racked my brain until the 

idea, so simple and effective came to me. On this one particular day, for no particular reason, I decided 

to go out for a little run (yes, this is from Forest Gump)...with no phone, music, apps or goal. 

I just went running. And I loved it!


I ran 3 miles through Forest Park and enjoyed the scenery, the sounds and the fact that I was not trying 

to beat a clock, keep a certain pace or achieve a goal. I simply listened to my body and enjoyed the fact 

I was out exercising, taking a mid-day break from work and soaking in a little sunshine. Two days later, I 

did it again and all of a sudden my mojo was back!


Does this mean you shouldn’t have goals, use fitness apps or strive to run races in certain times? 

Absolutely not, but it does mean that sometimes, we can push ourselves to the point where we no 

longer enjoy physical activity and the simple joy of movement. The groups I see this happen with 

the most are people trying to lose weight. They are so focused on the end goal (losing weight) that 

it consumes them and no matter what physical changes happen, if they don’t lose the weight they 

envisioned, they are disappointed and defeated.


I still have goals, use fitness apps (a lot) and push myself, but at least once a week, I go out and exercise 

with no clock, objective or goal other than to break a sweat. This incredibly simple process has 

completely changed the way I get and stay motivated and it can do the same for you.


If you feel pressure from your workouts, pressure to perform or define your success by a number or stat, 

I challenge you to take one workout a week where your only goal is to break a sweat. Get back to the 

basics and just enjoy the movement. This could be a light jog, an evening walk or a Zumba class with 

your friends. Just have fun and take the pressures out of your workout!

How can learning how to invest make my waistline smaller? Keep reading and we’ll tell you!

By: Jeremy Koerber, MA, ACSM HFS

Your investment strategy

As a personal trainer, I love when I am able to use analogies that correspond with my clients’ 

occupations to help them develop wellness systems that are repeatable, sustainable and that deliver 

results. None of these occupations work better than that of the financial planners I have worked with 

because the concept of investing goes hand in hand with improving your overall health and wellness. 

Here is how you can use their strategies to help you lose weight, run a 5K or create a firm, trim waistline.

Seek the professional help: I used to think I was good at saving and investing and for the most part, 

I was decent. It wasn’t until I sat down with my financial planner (who is also a client of IWC) that I 

fully understood what I would need to do in order to plan for the type of retirement Beth and I dreamt 

about. I was saving A LOT but keeping the cash in a low interest money market account vs. putting it in 

the type of investments that would give me a greater return. The same can be said for your workout. 

You may be doing a decent job exercising but working with a certified and experienced personal trainer 

will allow you to create a plan that will produce greater returns in a shorter amount of time.

What is your risk tolerance?: In finance, there are some who cannot stand the thought of investing in 

higher risk stocks while others throw caution to the wind and are willing to invest in everything from 

international stocks to newer, unproven companies that show potential for growth. It is about what you 

are comfortable with. In fitness, your options for exercise are darn near limitless. Any activity is great 

but it has to fit your likes, personality, and conditioning level to feel comfortable enough to stick to your 

plan. Before starting, gauge your risk tolerance and choose activities you'll enjoy and stick with.


How much can you invest: 

Knowing how much money you have to put in a 401K, money market or IRA 

is incredibly important. It doesn’t matter if it is $100 or $1,000 per month, figure out how much you can 

set aside after you have paid your bills, bought groceries, filled up your car and maybe take in a movie 

or dinner with your significant other (you have to live a little). Want to know what the biggest excuse 

for not exercising is? I don’t have time. Well, much like consciously setting aside money to invest vs. 

spending it on eating out or “things” you don’t need, make time by going through your daily schedule 

and building in your workout sessions. For some this might be an hour a day. For others, it could mean 

a ten minute walk every day at lunch. Oh, and the time is there. How much do you spend on social 

media, watching TV or procrastinating every day? 

If you look, there are easily 20-30 minutes you can find to invest in physical activity.

But won’t you get a better return financial investing $1,000 vs. $100 or better weight loss results 

exercising an hour vs. ten minutes? Of course you will, but you have to set the level of time investment 

that will work for your current place in life. Much like we can always invest more as our income grows, 

you can find new and better ways to fit additional exercise time in your life.


Dollar Cost Averaging: 

This is a concept where you invest the same amount on a monthly basis no 

matter how well or poor the market is doing. If your investments are not doing well, your $100 (or 

more) per month will buy more shares than when the investment is doing well and has a higher share 

price. In fitness, we all have highs and lows in motivation and some workouts will feel like you are just 

going through the motions while others will be filled with so much motivation you’ll feel like a gold 

medalist. The important point to remember is to be consistent over time with the amount of energy 

you can invest and you will see a greater return. You cannot invest $100 one month and nothing the 

next and expect a healthy portfolio. The same can be said for working out for an hour on Monday and 

not returning to the gym until the following week. As with exercise and investing, you see the greatest 

returns when you remain consistent with the amount (time and money) you are comfortable investing.

Health and finances go hand in hand and by following these tips for both your financial and physical 

fitness, you can expect amazing results in both your bank account and waistline for years to come!

By: Jeremy Koerber, MA, ACSM HFS

I absolutely love training brides, grooms, and wedding parties, but this was only the 2nd time I got to prepare a mother of the bride for her daughter’s big day.  Athletes train to peak on game day.  We train brides, wedding parties and MOB’s to peak on wedding day!

We have known the date for well over a year and the MOB in question has made some amazing strides in the last 11 ½ months (we’ll call her Brenda).  Two weeks ago she started our session in tears because she felt she was not making the progress she should be making. 
 
This is when we did a breakdown of Brenda’s situation:


1. Brenda has a very stressful job in combination with helping plan the wedding.  
This means higher levels of cortisol and a slower metabolism.
2. Brenda went on a two week vacation and was not able to be consistent with her workouts.
3. Brenda has a sweet tooth.
4. Brenda is also fond of wine.  Chardonnay to be specific.

After Brenda finished venting I asked her if she had been doing her workouts which consist of two strength (HIIT) and three cardio sessions per week.  She said “yes.”  I then asked her if she was following her eating plan (5-6 small meals per day).  Again, the answer was “yes.”  So while trying not to fix the situation (I know us guys try to fix things), I offered a suggestion.  I said “Brenda, almost anyone can stay focused for two weeks.  You have come a very long way this year but if you want to look and feel your best on your daughter’s big day, could you adhere to a defined and strict plan to boost your results and have you peak at the right time?”  

She looked at me for a moment then quietly replied “yes.”  I looked back at Brenda and said “Game On!”

Brenda’s two week plan is very specific.  Here is what she did:

Brenda’s exercise frequency did not change but we did boost her intensity which meant heavier weights, faster intervals and more repetitions.  She has a very solid fitness foundation so we were able to increase her intensity and volume without fear of injury.

Research shows that fat loss is accelerated when exercise is combined with a reduced calorie, higher protein diet.  Brenda needs between 1,200 and 1,400 calories per day.  Her goal was to delete processed foods and simple carbs and choose lean proteins, fruits and vegetables.

No fad diets.  Just common sense, whole food nutrition.

 Her daily nutrition was spread out over 5-6 small meals per day.  She also used tools like meal replacement shakes and 
protein bars when work or travel dictated nutrition be portable.

Brenda boosted her water intake (important for fat loss and healthy, younger looking skin).

Brenda cut out the wine.

Brenda walks every day. (two dogs ensure she moves a little 7 days a week)

Brenda chilled out.  Well, she kind of chilled out.  She is still under a lot of stress but I made sure 
that she did two things that were non-exercise/nutrition based.

Make time each day for Brenda (me time)
Ask for help vs. feeling like she has to do it all by herself


This weekend is Brenda’s big day.  Well, it’s her daughter’s big day but this is the moment we have been paying for in blood, sweat and tears for 11 ¾ months.  I trained Brenda this afternoon and she looks amazing!  Sure she is a little stressed but she has managed to adhere to plan despite travel, work, family and other stressors.  She has also learned that she does have it in her to make the right food choices at the right times to make a significant impact in her physique.  She also improved her fitness level.

As she walked out of the session this evening she said “I REALLY want a glass of wine.”  My response to her is the same I give to all my brides in those last few days.  “Brenda, follow your plan until game day then I want you to have the time of your life.  I promise that for all the sacrifices you have made to prepare for this moment, that first glass of wine will be the best glass of wine you have ever tasted.”  And I haven’t been wrong yet!

If you have a special event on the horizon, and you're ready to not just look, but BE your best for it, contact Jeremy today HERE!