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

If there ever was such a thing as a silver bullet for weight loss, it would be water. Notwithstanding the fact that our bodies are 60% high quality H2O and it is calorie free, water provides these essential functions:

1. It helps transport fuel to working muscles while ushering away waste byproducts.

2. When you go to the bathroom, water helps get rid of metabolic waste products.

3. It helps digest your food.

4. It lubricates joints and cushions organs.

5. By sweating, water helps keeps you cool. (1 pound of sweat is equal to 275 calories burned)

6. It fills you up, helping to prevent overeating.

But the continuous question we are asked time and again is “how much water should I be drinking each day?” There are three ways to look at it so let’s break each one down individually!

The Old 64: Eight 8 ounce glasses of water per day has been the longstanding recommendation for proper hydration and is a great goal (especially if you drink very little water). The problem lies in the fact 64 ounces is not representative of the entire human population.

Use Division: The best way to personalize your hydration is to take your body weight and divide it in half. That figure will represent the number of ounces YOU need on a daily basis. If you weigh 100 pounds, you would need 50 ounces (not counting additional hydration for water lost during exercise or work). If you weigh 200 pounds, get ready to knock back 100 ounces of agua.

Just Drink: This theory is for the person who drinks little to no water each day and is probably terrified when considering the two options above. If you fall into this category the goal is to start small and slowly increase your water intake. For example, if you are a soda drinker consider replacing one 12 
ounce soda with 12 ounces of water.

In our experience, the best way to get adequate water intake is to have it with you, so make sure you carry a water bottle with you wherever you go (to the office, gym, meetings, ballgame, etc). And if you want to determine if you have had enough water, just pay attention to your tinkle! When properly hydrated your urine should be clear to pale yellow in color. Yes, we know....Ewww, but it’s an effective test to determine hydration!

What are your strategies to get enough water throughout the day? Comment below and share your techniques for staying hydrated!

You are not a tick so stop eating like one!

I was perusing Facebook this morning and read a post that stated “I ate so much last night I feel like a tick about to pop!” This got me thinking about why we eat to the point of discomfort? It happens a lot. It happens at holiday gatherings, parties, date nights and many times throughout the workday when we forget to eat a healthy snack in between meals; the result is overeating at lunch and dinner.
While I will admit to a random stuffing from time to time, moderation wins every time. It is why I can still eat pizza, ice cream and drink a few beers periodically and continue to stay on track with my health and fitness goals. Here, I will show you an easy concept to help you do the same. It is called the Hunger Satiety Scale.

The concept is quite simple. The scale uses numbers 1-10 to help you judge hunger and how satisfied you feel throughout the day. It is ok to feel hunger because that is a clear sign that your body is requesting fuel. The problem lies in ignoring hunger. When you continue on with whatever project, meeting, or chore you are engaged in, ignoring your hunger cues, you may feel ravenous and overeat at your next meal. This is bad news for your weight loss efforts. In fact, overeating is often followed by guilt which is followed by over-restriction which sets you up for a good ol’ fashioned binge. Unhealthy eating habits have a cycle, friends, and I bet as you are reading this you are thinking “oh my....I have done this!”

Your objective, should you choose to accept it, is to get back in tune with your body and what it is telling you. It is recommended you stay between a 3 (Hunger = Ready to eat) and 6 (Comfortably full, satisfied). This may mean stopping mid-morning for a Greek Yogurt and an apple. You may have to stock protein bars in your desk drawer or brief case to combat the #3 feeling at 3PM vs. ignoring hunger until dinner.

If you follow the scale correctly, you will most likely be consuming 5-6 small meals/snacks throughout the day which is a concept supported by many fitness pro’s as a sound nutrition/weight loss strategy.

Will a strategy like this help you from overeating? Please comment below and let us know what works for you to keep from overeating!

I said “tweaking” not “twerking!” We’ll let Miley continue to perform her own unique brand of Zumba 
on stage and will use this blog to focus on fitness. Meanwhile, I want to show you how making tiny, 
calculated changes to your workout and nutrition can cause BIG results!

#1 Embrace the Principle of Overload: Fitness improvements are made when you stress or overload your 
muscles. If you perform a biceps curl with a 5lbs. dumbbell and fatigue between 8-12 reps, you have 
selected the right intensity. If you can perform 20+ reps with that same poundage, consider increasing 
the weight. Once you no longer stress the muscles your results slow to a screeching halt. Translation? 
If you are doing the same weights, reps, exercises that you did 6 months ago, it’s time to mix it up.

#2 Recovery: Did you know that if you get less than 5 hours of sleep for 4 consecutive nights your brain 
will perform as if you are intoxicated? Yep, sleep is that important. When you are in the gym you are 
breaking muscle down. When you sleep, your body repairs itself. Shoot for 7-7 1⁄2 hours each night. Oh, 
and if you get too little sleep your body produces more of a hormone that makes you crave carbs. Get 
some sleep!

#3 Recovery part II: If you strength train the same muscles in consecutive workouts they will not have 
time to recover and you can actually produce a negative result. If you perform total body workouts 
or take group strength classes like Body Pump consider replacing one of those workouts with a cardio 
workout like Spinning or Zumba.

#4 Re-Fuel: Want to double your results? Consume 10-20 grams of a high quality protein and 20-30 
grams of a complex, low glycemic carbohydrate within 30-60 minutes of your workout. Trust me. It’s 
been proven in numerous studies. Want results? Make sure to re-fuel after your workouts.

#5 Small meals & snacks: Breakfast should be within 30 minutes of waking up. After that, eat like a 
baby! This means having a meal or small snack every 3-4 hours. Each meal/snack should contain both 
protein and a complex carbohydrate. Just about the time you start to get hungry, fuel up. You will find 
that it will help prevent overeating at lunch and dinner.

Need some help personalizing your workout? Throughout September Fitness 
Consultations are only $59 (normally $99). To schedule your session call Jeremy at 314-807-8634.

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!

Check out the ways personal trainer Adam Flesner stays balanced in the midst of some BIG life changes!

By Adam Flesner, BS, CSCS, ACSM HFS

Everyone knows that life has its ups and downs.  Most people would say they wish life only had its ups.  However, what most people don’t realize is that those down moments in life are what really impact a person.  When everything is going fine and dandy, it is easy to simply go through the motions of life and become a creature of habit.  But, what happens to you when something drastic happens? How do you respond?  Do you become negative and feel sorry for yourself? Or do you respond to situations and turn drastic changes into positive outcomes?  What I have come to find in the past few years is that keeping life in balance makes responding to daily situations much easier.   Let’s take a look at the 8 dimensions of wellness and how they can help you keep your life in balance.  

The 8 dimensions of wellness include the following: emotional, financial, social, spiritual, occupational, physical, intellectual, and environmental.  Being that I recently got engaged and am about to move to Tampa, Florida for graduate school, I have covered about half of the 8 dimensions of wellness. I work to cover the remaining dimensions with my deep faith and my big career goals.  My fiancé and I are quickly planning the first few parts of the wedding because I move to Tampa in one month, and we want to make sure we have the venues planned and engagement pictures taken.  It is stressful and I have to keep reminding myself of what is most important... our marriage.  No matter how extravagant the wedding may be, we must realize that the wedding is only one day out of our lives... our marriage is for the rest of our lives.  Pre marital counseling will help us to think about and answer questions that we wouldn’t think of otherwise.  It will help us to cope effectively with life and will help us continue our satisfying relationship.  Emotional dimension, check!  

We have decided not to go too crazy on the wedding in order to save some money for a honeymoon and for getting our life started.  Why spend all of our money on one day when we have the rest of our lives to live?  Financial dimension, check!

 I have been surrounded by amazing friends and family, which offer a terrific support system.  Social dimension, check!  

My fiancé and I each have a personal relationship with Christ and try to live as Christians through our actions as well as our words.  Spiritual dimension, check!  

I have been well educated through my bachelors degree and will further my education with my masters in Exercise and Nutrition Science.  There are so many fraudulent products, ideas, and claims made in the fitness industry for people to try to make money and I have been given the proper education to be made aware of those things.  Be skeptical of any product, idea, or claim and do your own research before making any purchases.  Know the difference between real, evidence-based research versus some guy’s opinion.  
Intellectual dimension, check!

 Working out has been like brushing my teeth everyday since I was a kid and has provided numerous benefits.  I want to compete in bodybuilding and/or powerlifting in the future and have basically been training everyday for those events.  This lifestyle has taught me discipline, responsibility, and work ethic.  Physical dimension, check!  

Being a personal trainer has taught me that you can love your job and make a living.  I always feel bad for people that say their job is “just a job.”  I love my job and have come to the understanding that if you are passionate about something and work hard enough, you can make a good living doing what you love.  Occupational dimension, check!

Living in a positive, uplifting environment is crucial to happiness and prosperity.  My fiancé and I are always supportive of each other, and we always help each other reach our goals.  Environmental dimension, check!  

The 8 dimensions of wellness have helped me to keep my life in balance and will continue to help me as I pursue the next chapters in my life.  I hope that the examples I have provided will allow you to think about how you can utilize the 8 dimensions in your life.  I encourage you to think about how each dimension of wellness can help you keep balance in your life.

Based upon my experiences and the graph defining the 8 dimensions of wellness, what can you do to work on balancing your wellness?

By Jeremy Koerber, MA, ACSM

For most of us the opening day of bow season is less than two months away and I bet that at this moment, your coffee table is loaded with Cabelas catalogs and Field & Stream magazines.  It’s a magical time of year for those of us who long to chase whitetails around the woods in the hopes of putting back straps in the freezer and Booner on the wall.  You are already going over your camo inventory, starting to tune up/shoot your bow and hurrying to get your game cameras hung but I bet there is one thing many of you are not evening considering.  It’s time to get in shape for bow season. 

My plea to you is simple and it is something your outfitter wants to tell you but probably won’t: Please do not enter another bow season pudgy and out of shape.   You may think there is nothing to sitting in a stand waiting for a big buck to stroll by but that couldn’t be further from the truth.  This article isn’t as much a “how to” as a “why” blog, so sit back and let me state the case why now is the time to add a fitness program to your pre-season preparation.

#1 Max out your overall enjoyment: 
Every Fall I have the same conversation with my grandfather.  Notorious for not being able to sit in a stand for more than 15 minutes, gramps is a stalker.   Unfortunately, as he approaches 80 years old, he doesn’t have the gas to get up and down the hills anymore, at least for the first few weeks of the season.  Once he has gotten out and walked up and down hills for a few days, something magical happens.  His fitness levels improve, he has more energy and his overall mood goes from grumpy to optimistic and positive.  Even if you don’t touch a dumbbell, make it a point to get out and walk prior to opening day.  Now, if I can just get to him to walk year round……

#2 Build your bow muscles: 
Simply stated, the stronger you are the easier it is to pull back your bow!  One of my favorite things to do is train clients for BIG hunts.    When my client, Joe, called and said “get me ready for an archery elk hunt” I was like “ALRIGHT, let’s get down to business!”  The stronger you are the more arrows you can fling accurately during practice sessions (and practice for longer periods of time without fatiguing).  It will also allow you to pull back effortlessly and hold steady when the buck you have been watching on camera all summer walks below your stand.  By the way, when Joe’s 6 X 6 came barreling down the mountain he was able to kneel, draw and fire in one glorious motion.  He still talks about that moment to this day and the value of getting physically strong for the hunt and he has the antlers on his wall to prove it.

#3 No bow shot in the field is anything like shooting at the range: 
Having a strong core and the flexibility to rotate your trunk is a necessary ability because your buck probably isn’t going to walk to 15 yards in front of your stand and turn perfectly broadside.  Bucks don’t get big antlers by being stupid so you have to be ready to turn, twist and shoot from a seated position if he walks in from behind.

#4 Getting in, out and all over the woods: 
I am a purist and hate driving ATV’s into the woods.   I just really enjoy the walk in the early morning with only the stars to light my path.  Likewise, I enjoy the trip out in the evening with the setting sun at dusk turning the sky into a kaleidoscope of pinks, purples and reds. To me, driving an ATV directly to my stand sucks the wildness out of my adventure and I take a lot of pride in slipping as quietly as I can from the house to my stand of choice.  There are also going to be moments when you are going to have to crawl on your belly, climb hills, traverse gullies and we haven’t even discussed climbing into and out of your stands.  For the simple action of getting from point A to point B on your property as quickly, quietly and as stealthy as possible, please consider scheduling some regular gym time.

#5 Hauling your deer out of the woods: 
I have had deer drop in wide open fields where I can drive the truck right up to load my kill but more times than not, I end up dragging them through ditches, briars and patches of honeysuckle before I can get them loaded up.  That takes muscular strength, endurance and good cardiovascular fitness but even if you can drive right up to the animal, deer are heavy.  Having a strong core, legs and back will allow you to load your trophy and minimize the risk of straining your back and ruining not just your hunt but potentially the rest of your bow season.

Don’t worry friends.  We can still have our mid-morning naps, biscuits & gravy and a few beers around the campfire to celebrate the day’s hunt.  We aren’t taking the REALLY good perks of deer camp away (I’m encouraging exercise not complete craziness) but we are asking you to think about your pre-season preparation in a different light this year.  Add some fitness to your hunting preparation and get ready for a whole new hunting experience this fall.

Special Offer!
 Get your bow muscles ready for opening day! 
3 personalized training sessions for only $150.
Call Jeremy today at (314) 807-8634!