“Only a Sith deals in absolutes.”  These are the famous words of Jedi Master Obi-wan Kenobi as he prepares to battle Darth Vader in Star Wars - Revenge of the Sith.  The same can be said for many of the so called “Diets” out there such as Paleo, Atkins and HCG.  They take a concept and create an absolute that states how, what, where, when and why you eat.  At IWC, we do not deal in absolutes and I am going to spend the next few moments telling you why.

The Atkins Diet, the Paleo Diet, the HCG diet, the Blood Type Diet, Detox diets, and the Zone Diet all hold one common characteristic... they are all fad diets.  I will not go into detail on what each of these diets is about, but they are all based around the idea that certain foods must be excluded from your diet.  

For the Atkins Diet, carbohydrates are the enemy.  For the Paleo Diet, grains and dairy are the devil.  In reality, it is funny how similar these diets are and how they work.  Most of these diets place you in a calorie deficit by reducing the amount of carbohydrates you consume.  You will lose weight at first, but once you stop the diet... all the weight comes back (and more).  This phenomenon happens so often that it has been given the term body fat overshooting.  Go ahead and Google it.  
On the plus side, there is a way to lose weight, reduce body fat and feel great!  It requires a little bit of work on your part but if you put in the work it will pay off in the end.  It has been termed flexible dieting and it works!  

In order to lose body fat, you have to adjust your food intake and activity level so that you are burning more calories than you are taking in.  Instead of completely eliminating foods from your diet (like fad diets do), figure out how much protein, fat, carbohydrates, and fiber (macronutrients) you require based on your activity level and age.  

Next, use apps such as myfitnesspal and fitbit to track your nutrition and activity level.  This forces you to educate yourself on nutrition and actually know what you are putting into your body.  You are now in control and have real time data on your caloric intake and the foods you consumed.  If you want to have pizza or ice cream later in the day, simply track it in myfitnesspal and adjust the carbohydrates, fats, protein, and fiber for the rest of the day so that you are still hitting your macronutrient numbers.  

What is so great about flexible dieting is the fact that it’s flexible!  It allows you to still have a life, which makes it sustainable for life.  This is the concept I used on my Vegas vacation and I left Sin City leaner than when I arrived.  It required some minor preparation (I packed some snacks for the day time), but I was able to eat out 1-2 times per day.    

Diets don’t work.  Eating clean, practicing the 85% rule and following concepts like flexible dieting will allow you to hit your targets without being miserable.  And if you still want to follow a diet that deal in absolutes, just remember that at the end of Star Wars, the good guys won!

Stay well my friends,

Adam Flesner, BS, CSCS, HFS
Personal Trainer


Special: Small Group Training sessions begin July 7th.  If your workouts are unsatisfying, not producing results or you are looking for something new, call Adam at 314-910-2993.  

Fit Camp #1 meets Monday and Wednesday at 6am
Fit Camp #2 meets Tuesday and Thursday at 5:30pm

1. Trexler, E., A. Smith-Ryan, and L. Norton. "Metabolic adaptation to weight loss: implications for the athlete." J Int Soc Sport Nutr 11 (2014): 7.

2. Jakicic, John M., et al. "American College of Sports Medicine position stand. Appropriate intervention strategies for weight loss and prevention of weight regain for adults." Medicine and science in sports and exercise 33.12 (2001): 2145-2156.

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

My day ended up with me sitting in a chair due to an unfortunate accident with a beach umbrella.  A bummer, but if I have to sit in a chair due to a foot injury, it might as well be on the beach.   Still, it is funny how things turn out when your perspective changes from looking for shells and shark teeth to really observing your surroundings. Yes, a gash in the foot is no fun, but because I got to witness a precious moment between a mother and her son, I am going to say the foot injury was worth it.


I am no relationship expert but building strong relationships with friends and family is a big component of maintaining a high level of personal wellness.  As I sat in my beach chair contemplating when I had my last tetanus shot, I caught view of a gentleman holding the left arm of his elderly mother as he helped guide her across the soft and potentially treacherous sand to get to the water’s edge.  In her right hand was a cane and it was clear she was very frail.

I continued watching them for a few moments.   As they reached the waters of the Gulf of Mexico, they turned facing the water and just stood together in the surf letting the gentle flow of the water bathe her feet.  They stood there together, his arm being the stabilizing force for his mother to experience a simple pleasure in life and I wondered if perhaps she did the same for him when he was a little boy.  It was beautiful.  

I am glad my sunglasses were on because I did get misty-eyed.  Ironically, no one on the beach besides me and my wife noticed this event.  Everyone was off doing their own thing but Beth and I were privileged to witness a rare and precious moment.

I don’t know what the relationship between your mother and father is like but I do know that time is fleeting and while it seems like we have a hundred years to get this thing right, we never know when the next time we see our parents might be the last.  My suggestion: If you do have conflict, communicate and make sure you have more precious moments than tense.  Oh, and never miss a chance to tell them how you feel.

As I lead my boys to the water’s edge to watch the sunset, I now fast forward 60 years in my mind and wonder what it will be like when they lead Dad to the water. 

Happy Father’s Day to all those out there giving it all to raise happy, healthy kids!  It is always amazing to wake up to hand drawn cards and the love that is given by my boys.  Now that I am a veteran of eight father’s days, my perspective is starting to change a bit from a day of honoring me to the stark realization that I have a very important job to do!

As I watch my boys grow and develop, I cannot help but think of these song lyrics in my head: “be careful little eyes what you see.”  I think all of you out there work hard to raise our kids to be polite, kind and to show good manners to others but are you doing what you can to make sure they grow up to be healthy and successful, as well as happy?

I am becoming my dad.  My work ethic and hours put in are long.  Not legendary like him but it is clear to see that I became who I am from watching him.  The same goes for other habits such as:

Exercise
Eating habits
Stress management techniques
Financial habits
Social or family interactions
Education

For example, it is very common for kids of parents who are overweight, obese or who engage in poor health habits like smoking to grow up emulating and eventually become overweight or addicted to cigarettes.  It is very hard to tell a child do as I say, not as I do and make it stick.  Sometimes, it is the little things that we don’t think about that can set a child up for either a healthy adulthood or a lifetime of health and wellness struggles.

Being in the health industry for almost 18 years I know first-hand how difficult it is to change habits that are engrained.  My challenge to all the dads (and moms) reading this message is to think beyond what you think motivates you (weight loss, etc) and begin thinking about how your actions and habits are impacting the development of your most precious charge in this life; developing happy, healthy and well-balanced kids.

At Integrated Wellness Concepts, our mission is to help you integrate concepts of health and wellness into your life, for life.  It is our wish that you also model these concepts so they will also be integrated into your family’s life as well.

Happy (belated) Father’s Day and stay well friends,

Jeremy

We all went for ice cream after our eight year old son's baseball game and I ate a hot fudge sundae.  It was good. I mean really good; complete with whipped cream and a cherry on top! So, how does me eating ice cream have anything to do with you losing weight?

If you spend any time with me, read my newsletters or blogs, you will know I firmly believe in a concept called the 85% rule, which is to eat as healthy as possible 85% of the time, leaving 15% of the time to eat (guilt free I might add) things like pizza, cookies, and yes, even ice cream. Sure this is cheating on your "diet" but what we know is that many people who completely avoid unhealthy foods from their lives end up feeling deprived, will binge, and wind up falling into old eating habits, generally speaking. There is also a theory that an occasional cheat day tricks the body into losing weight more efficiently because it isn't in a complete state of chaos. Still not sold? Let me count the ways me eating ice cream helped me maintain a healthy weight and state of mind.

Two Weeks: This was the first "sugar treat" I had eaten in over two weeks. I wasn't craving sugar nor did I need sugar but I knew that I had eaten very clean for over two weeks and could enjoy a baseball victory guilt free. (Which, by the way, is the best way to eat ice cream!)

I kept it in check: I had the regular sundae vs. the super-sized out of control colossus sundae. It was more than enough to satisfy me. Portions matter and once you have control over food, a little will satisfy! No need for JUMBO size!

I was hungry: If I wasn't, I wouldn't have eaten the sundae. I listened to what my stomach told me and I didn't eat out of emotion. (Happy, sad, upset, stressed, etc.) My stomach growled so I fed it.

It tasted amazing: Wait a tick...doesn't ice cream always taste good? Well, yes it does, but trust me when I say that you will savor every last bite when ice cream (or any of your favorite items) becomes an every now and then thing vs. an everyday vice.  You will enjoy and appreciate it so much more!

I have the control: I knew what I was doing and did so with a clean conscious, void of any emotional response. The next meal I was back to the 85% rule of clean eating. When you develop that kind of power, (and you already have it, you just don't realize it yet) you will lose weight and keep it off permanently!

Eat clean friends, but also remember to break loose once in a while.  It is not only good for your waistline, it's good for the soul!

Stay well my friends!

Jeremy Koerber, MA, ACSM HFS
Personal Trainer

So you thought exercise was just for lowering cholesterol, firming your backside and toning your tummy? Think again friends! There are far more benefits to regular exercise than physical health and aesthetics! Exercising has a deep and immediate impact on one's body, mind and soul.




THE BODY: Exercise can change body composition for the better and physiologically enhance your ability to deal with daily life. This means a leaner, meaner you who is ready and able to tackle the world. (work, home, recreation, etc.) 

THE MIND: Exercise also releases endorphins and eases the stressors of daily life. Lift heavy weights or run sprints and whatever was bothering you will magically seem to disappear. (or it will bother you a whole lot less.) Also, activities like yoga and meditation make the mind-body connection stronger, allowing you to make better decisions. When you are able to take a step back and think easier with less mind fog, you will make better decisions and feel less stressed.

THE SOUL: Activities such as yoga and meditation allow you to better connect with your God creating a stronger relationship. Try yoga or meditation immediately after prayer and embrace the spiritual side of exercise. I challenge anyone who has walked or jogged on the beach as the sun comes up to deny feeling connected to something much bigger than themselves.

Regular strength training, cardiovascular exercise, yoga, and meditation all have a deep and immediate impact on one's body, mind, and soul. These activities make it much easier to deal with the stressors of daily life, create balance and help you perform better at anything you desire to do.

Stay well my friends, 

Adam Flesner BS, SCS, HFS
Personal Trainer

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