If you keep up with the physical transformation philosophies at IWC you know that in order to get results there has to be the right components of:

• Strength Training
• Aerobic exercise (cardio)
• Proper Nutrition

You can’t out train poor nutrition, you cannot improve cardiovascular fitness/heart health without aerobic exercise (walking, jogging, cycling, etc) and you cannot have strong, toned muscles without lifting some weights. Put these together in the right ratios and you will see amazing results. Interestingly enough, a recent trip to the doctor got me thinking about another triangle analogy. One that could make sure I am healthy enough to enjoy the fruits of my labor and play with my grandkids in the years to come. It’s called the Triangle of Longevity.

I love going to the doctor. My primary care physician and I have a phenomenal relationship and communicate extremely well. It does help being in the fitness industry because most of the time I have a pretty good hunch as to what is going on with me before I see him so we discuss my health matters on a slightly higher level. Nevertheless as I approach 40, my health goals have begun to switch from big biceps and tight abs to healthy cholesterol levels and normal blood sugar. With the internet, social media, and large-scale public awareness campaigns, we also know to get screened for other conditions that need to be caught early for better outcomes, i.e. October = Breast Cancer Awareness Month. This got me thinking about how we can tweak the triangle to increase our odds of living a long, healthy and 
productive life. 

The Longevity Triangle includes these components:

• Exercise
• Nutrition
• Regular Screening/Awareness

The goal is to create an optimal environment for a healthy body and to nip anything sinister in the bud by catching it early through screenings. Paying attention to your body and having an awareness of what is “normal” for you is very important . Will this guarantee you live to be 100? Sorry, we can’t back that up because no matter how much you exercise, eat healthy or see your doctor we can’t control if you fail to look both ways and get hit by a bus, as well as some genetic conditions and other problems that are unpredictable. The point of making the Longevity Triangle part of your life is to reduce your risk of the most common and most preventable things that can take us down as we move into our 40’s, 50’s, 60’s and beyond. 

Here is how you implement the triangle:

1. Exercise: A proper balance of strength training and aerobic exercise will help keep weight down, muscles strong, and key indicators low (blood sugar, blood pressure, total cholesterol). ACSM guidelines suggest to strength train 2-3 days per week and aerobic exercise 3-5 days per week. In all, you are looking at 45 minutes per session to create a base level of conditioning that 
will keep you healthy and that can be split into three 10-12 minute sessions for those REALLY pressed for time.

2. Nutrition: At IWC, we practice a concept called the 85% rule which means we ask our clients to make the healthiest food choices 85% of the time. It isn’t a diet but a lifestyle. It does take planning but it is 100 times more flexible than dieting. Make sure you are loading up on fruits/veggies, low fat dairy, whole grains and lean proteins. Avoid processed foods loaded with 
preservatives, trans fats and sugar. Some researchers have begun to theorize that it isn’t the fat in food that causes heart blockage but the types of fat found in baked goods and processed foods that cause inflammation in our arteries which cause heart disease.

3. Annual Physicals/Awareness: Even I had my eyes opened after my 1st
sugar was higher than I liked and with a family history of diabetes, it prompted me to alter both my exercise and nutrition habits. If you aren’t getting checked on a regular basis not only do you not know your key indicators (blood pressure, blood sugar, total cholesterol) but you are 
probably ignoring weird symptoms (an odd spot on your skin, a thickness in your breast, odd bathroom experiences, etc.). Many of us ignore these symptoms out of fear but let me tell you what is really scary; ignoring something long enough that by the time you see a doctor, it’s too 
late. Unfortunately, this is something I have seen happen many times. Getting screened can be stressful (especially if there is a family history) but knowing you have caught something early can mean the difference between a long life or an early demise. 

Just remember, that some action is better than no action regarding your exercise and nutrition habits. To go from no exercise and a poor diet to a gym rat and super clean eating is not realistic. Using baby steps toward building these into your life is the best way to ensure success. And in terms of annual 
screenings or getting to the doctor when you have something strange going on with your body? Remember that knowledge is power. Even if the doctor comes back and says “cancer” I would rather hear him say “we caught it early” vs. “I am sorry but there is nothing we can do at this point.”

We realize pulling this all together can be tricky. If you need help building a strategy and implementation plan please give us a call at 314-807-8634. Also, we would love to hear how YOU implement the Longevity Triangle in the comments section below.

Thanks my friends and stay well!

Jeremy

Do you remember the old Saturday Night Live skit with two overly muscled Austrians labeling anyone a “girlie man” if they didn’t lift weights? (Note: if you don’t watch this clip).

The type of weight lifting they promoted is nothing like the reality you see in 95% of the population. Strength training, resistance 
training and weight lifting are all virtually the same thing but for many the concept conjures the image of an overly muscled, well-oiled individual, straining, grunting and strutting through the gym. Any guesses to how many times I have heard (from both men and women) the words “I don’t want to be a bodybuilder” when introducing strength training to a client? Well, good news Hans because we have no 
desire to PUMP (insert clap) YOU UP. What we do wish to accomplish is to give you the “why” behind strength training and how to add it into your routine appropriately.

Whether your goal is vanity or function (and for the record, we are good with either) you need to understand the concept of sarcopenia which is a natural loss of muscle mass between the ages of 20-70. Sarcopenia is the culprit behind everything from weight gain due to lower metabolism, the inability to perform daily activities of living as we get older and bye-bye arms (you know the skin that waves in the opposite direction as your hand waves the other). We have another fancy word called dynapenia which means the loss of muscle strength as we age and studies have shown that this loss is more significant over time than the loss of muscle mass. There is however one modality that slows down and in some cases, reverses many of these afflictions: Lifting weights. For most people, the goal isn’t to get bulky, buff or powerful (but if that is your goal, there is nothing wrong with it!) but to maintain or increase muscle strength. As I tell all of my female clients “Don’t fear getting stronger because when you are 80 you will be glad you have that muscle.”

How do you start? We recommend slowly and with a certified, experienced fitness professional. The gym can be a very confusing place with many options. There is also the tendency to either rush into things (mimicking an advanced movement you see someone performing), over doing everything by using every weight machine and dumbbell in the joint (promoting mind-numbing soreness and injury) or performing what equates to an ineffective and worthless routine. If you have the right instructor working with you, he/she will be able to construct a strength routine that will produce results. 

Will this consume my life? Short answer: NO. The American College of Sports Medicine Strength Training Guidelines are pretty simple: Perform 10-12 large muscle exercises (chest press, leg press, lat pulldown, ab, low back, etc) for 8-12 repetitions at or close to fatigue. This should be performed 2-3 times per week. A routine like this will take you about 10-20 minutes per session. Keep in mind these are the minimal guidelines that have shown in studies to have a positive effect on health and fitness. It will not produce a magazine cover physique but that isn’t the point of this blog. Today I am writing to help you understand muscle loss and how to combat it. The bikini boot camp program is another topic for another time. For now focus on two things:

• Get strong

• Do it safely

How fast will you see results? Some studies in sedentary people have seen a 100% increase in muscle strength in just six weeks. For those who have trained longer, results may come slower but I continue to witness on a daily basis the magic of strength training. My client list has ranged from 18-96 and every single one of them have gotten stronger (you should see my 59, 63 and 69 year old ladies in the gym 
lifting more than those 30 years younger).

Would you like the benefits of strength training but are not sure where to start? Give us a call at 314-807-8634. Our team of professionals can develop a plan that fits your needs, goals, fitness level and personality. We can also streamline existing workouts to make them both effective and efficient which means greater results in less time. 

Good luck friends and stay well!

Have you seen The Karate Kid?  Not the remake with Will Smith’s kid but the 1984 original?  If you haven’t, I will encourage you to consider carving out 126 minutes of your time to view what might provide some key concepts to achieving your wellness goals?  What do you want to achieve?  Is it weight loss, financial freedom, better relationships or a stronger, more confident you?  Whatever it is, a few simple lessons from Mr. Miyagi will have you on the road to success.


When most of us create a goal (weight loss, financial freedom, better relationships) we expect to achieve those objectives by using an intense, boot camp approach.  In other words, we will try and change everything about ourselves overnight.  We’ve all done it and if you are trying it now, let me ask you a question: How is that working out for you?  When a person uses this approach, they are trying to immediately create a new routine, habit or skill sets that are completely foreign to them.  Most often, the result is failure.


In The Karate Kid, Pat Morita’s character Mr. Miyagi teaches Daniel karate as a means to defend himself but initially, Daniel thinks the training is a joke.  Why?  Because instead of an all-out ninja style karate camp, Mr. Miyagi has Daniel paint his fence with a unique up and down motion.  Huh?  Next, he instructs the boy to wax his entire collection of classic cars using a very specific, circular motion; Wax on, wax off.  This infuriates Daniel because he believes Miyagi is simply using him for free labor and is about to quit when Miyagi unveils his method for teaching.  Daniel had been learning karate the entire time by practicing the motions that would allow him to block blows from an attacker.  Miyagi engrained these moves using repetitive motion and provided the base for Daniel to become great at martial arts.


At Integrated Wellness Concepts, we take the very same approach to helping our clients achieve their health and wellness goals by helping you create change one habit at a time.  Is it a slower approach than the all-out bikini boot camp/nutrition explosion DVD/Book combo you saw on late night TV for three easy payments of $99.99?  Probably, but what we have learned is that most of these programs usually end up in garage sales and the purchaser is no closer to their goals than before.


Understand that goals cannot be achieved without change, but we need to build a firm foundation before we attempt to change everything there is about how we live, eat, sleep.  If weight loss is your goal, start by adding a manageable amount of physical activity each day and when that is part of what you do, decide what adjustment you will make to your nutrition.  If strengthening your finances is your objective, start first by creating a budget and cutting out non-essential items.  When your debt is lower and more cash is abundant, consider starting a Roth IRA or other investment strategy.


The key elements to a total wellness makeover are the exact same as what Miyagi taught Daniel.  Learn the basics to create a firm foundation and then add new elements when you are ready (mentally and physically).  This is a slower process friends but one that will yield more than quick results.  It will produce a new lifestyle.  Mr. Miyagi was smart!