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

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!

Read Jeremy’s 8 tips he and his family utilized to stay fit and healthy while at the beach!

I was off the last few weeks with my family relaxing and rejuvenating on the beach (New IWC trainer Adam Flesner held down the fort while we were gone and did a phenomenal job…thanks Adam!).   I am a firm believer in enjoying vacation but not letting time off completely derail my family’s fitness and nutrition habits.  Here are some tips Beth and I used to keep fit and lean while enjoying ourselves on the beach! 

Determine your objective ahead of time:  Beth and I worked out 5-6 days per week and ate very clean prior to vacation.  This was NOT the goal when we arrived at the beach.  Aside from having fun, our objective from was to do no harm and return weighing and looking the same (albeit more tan)  as we did before we left; not to continue losing body fat or build muscle.  One to two workouts per seven days will be enough for you to maintain your fitness level.

Scope out the local amenities: While the condo we stayed in did not have a fitness center, the local community center had a free fitness room which was a huge score!  There were also well maintained biking paths that work well for cycling, walking and jogging.  Before Jeremy gashed his foot in an unfortunate beach umbrella accident, He was performing HIIT Intervals at the fitness center 2 days/week and running once a week.

Strategically offset calorie intake: While we use the 85% Rule of clean eating at home, vacation isn’t quite so strict (why do rum runners have to be so delicious?).  I used Designs for Health Whey Protein shakes every morning for breakfast and had light, healthy lunches to offset the…”other” calories consumed in the afternoon and evening.  Hey, even trainers need to cut loose once in a while.  There was also a large supply of fresh fruit and Designs for Health Paleo and PB Meal bars in the condo to snack on and get quality nutrition.  On vacation, our 85% rule was probably the 65% Rule…but it is vacation and we made it a point to enjoy the local seafood but not eat junk 24/7.

Stick to your supplement routine: As previously stated, our nutrition wasn’t as solid as it is at home which made it very important to stick to our supplement routine which included these Design for Health products:

Twice Daily Multi Vitamin
Omega Avail Ultra Fish Oil
7-Keto (accelerates fat loss)
Probiotic Synergy (keeps your gut healthy)

Plan Active Activities: Over the two weeks I golfed three times and while this isn’t the same as running three miles, it is participating in moderate physical activity.  One day we rented bikes which allowed us to tour the island and get some cardio as a family.  We also walked the beach everyday looking for shells and fossilized shark teeth which kept us up and out of our beach chairs.

No gym?: If your beach destination doesn’t have a gym or you simply prefer exercising outdoors check out my beach exercise video and enjoy:

Sunsets: Watch as many of them as possible.  They are good for the soul.

Sunscreen: Most people think they cannot get tan with a sunscreen of 30+.  That is a myth.  We use 50 on us and the kids and we are very, very tan.  All sunscreen does is prevent burns and possibly something worse like skin cancer.  Wear it and reapply often.  Just because it says it is waterproof doesn’t mean it doesn’t wash off (something we all learned the hard way….ouch.)


After I gashed my foot, I wasn’t able to lift or run but was able to stick to my nutrition strategy, walk the beach with the help of some gauze & waterproof tape and sneak in one more round of golf (I had to adapt a little bit).  
Our goal on vacation was to have fun but not come back with bad habits or expanding waist lines.  Exercise and nutrition is a big part of who we are but it is also important to have balance and most importantly, some fun.  Before you hit the beach, think about your vacation objectives, scope out the local fitness opportunities and consider your nutrition strategy.  Plan these things out ahead of time and you will be very, very happy with your beach experience!

If you are interested in the products listed above or other Designs for Health supplements check out our e-store at www.integratedwellness-concepts.com

Before reading this blog, let’s set the context:

I have a lot of places in this world that help me tap into the spiritual side of wellness.  I love to hunt and be in the woods.  I also love to fish and float clear, cold Ozark streams.  Still, there is something magical about the Gulf of Mexico and this tiny, out-of-the-way island I am standing on that makes me feel as if I have  stepped back in time 50 years.  It makes me happy.

The moment I see the blue-green water, anything that was bothering me mere seconds before seems to disappear.  As my toes squish into the sand and the smell of the salt air hits my nose, worry is replaced with joy.  Finally, as the sun begins to set with the wind blowing through my hair as the waves crash into the shoreline, it sounds like a symphony about to hit its crescendo.  I feel something massively bigger than myself.  I feel peace.  There are many amazing places on this earth and this is one of them.  

Just try to watch this for 30 seconds without feeling more at ease and peaceful! I bet you can't do it!

We live in a fast-paced and stressful world and it has been said that uncontrolled stress can be as damaging to your body as smoking and obesity combined.  For optimal health, you need a happy place, but with careers, responsibilities, kids, deadlines and more, how do you get to your happy place?

Plan:  We aren’t just talking about marking some dates on a calendar.  The happy place I am typing from right now isn’t exactly cheap which brings into play the financial wellness component.  Budgeting and saving so you can get your toes in the sand or on a Colorado mountain top is absolutely essential.  If you don’t consciously make an effort to save for your trip, that trip may never happen.  Plan to get to your happy place.  As often as possible.

Phone Video: The little video you watched above is an easy way to visit your happy place anytime or anywhere you wish.  I have several little videos of various sunsets and moments stored on my phone so no matter where in the world (or work day) I am, I can instantly visit my little island for a 30 second break from reality.  Trips are expensive and you may not get to your happy place on an annual basis.  A short video allows you to visit (at no cost) anytime you wish.

When we were kids we could get lost in our own imagination but somewhere along the trail, we have forgotten how to do this.  All the more reason we all need our personal happy place; A magical place to get lost, to feel like a kid again and to dream.  It’s out there.  Where is your happy place?

Stay well, my friends,

Jeremy