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!

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!

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!

I know what you are thinking: “How on God’s green earth is working out fun?”  Sweat, dumbells, treadmills and sore muscles sure sound like fun right (inject sarcasm)?  I mean, exercise is more fun than naps, ice cream and sitting on the couch. It’s a regular Disney Land that you get to go do 3 to 5 times per week and you don’t dread it one bit.   Right….of course you dread it.  I would wager to bet 80% of those who are honest would say they deplore the thought let alone the activity.   Why is this?  We were made to move; technology, industry and environment has brainwashed us to think that sitting is what the cool kids are doing.  So what if in the next few moments, we could change your perception and make your workouts (gasp)….fun?

#1 Know Your Personality: If you are a social person who thrives in groups, why are you punishing yourself by spending 30-60 minutes in solitary confinement (treadmill, elliptical, stationary bike)?  Group exercise classes (Spinning, Boot Camps, Zumba) will satisfy both your need for physical activity and social interaction.  If group activities aren’t your thing, look for activities or modalities that will be in line with the activities or hobbies you enjoy.

#2 Who are you spending your time with?  Last week Beth and I hit the gym together, which is a rare treat (having 2 kids has the tendency to keep us from working out together).  She did her own workout as did I, but the cool thing is we were in there spending time together while we exercised.   Yes, we had a workout date and it was awesome.  Whether a spouse or friend or co-worker, exercising with people you enjoy makes the activity fun.

#3 Who else is there? I REALLY enjoy the people at my gym.  We are friends and generally enjoy being around each other.   This is important because people typically don’t go places where they don’t enjoy the others who are there, too.  When we are at the gym, we talk about sports, our workouts, our weekends and more.  It’s social and the camaraderie makes me want to show up again and again.  Sometimes there is more chatting that working but we have a good time.

#4 Laugh: There is a whole lot more to the exercise experience than just exercising.  Last week I was training a client and in our sessions, we discuss more than her workouts and nutrition.  Why?  Because in reality everything from work, finances, significant others and the fact we need to mow our yard can all influence if, when, and how we exercise.  We began talking about her weekend (which included a few too many adult beverages) and for the next ten minutes, we laughed as we worked.  In my opinion, it was one of the best sessions we have had.  My client got sweaty, lifted some weights, vented and then laughed about the situations that caused the venting.  The smile on her face when she left was priceless.   She felt better physically and mentally, and as an extra bonus, she is looking forward to the next session.

#5 Play: Please, please, please mix up your routine!  Slam some ropes, swing a kettlebell, take a resistance tube and go outside….just do something new, fresh and out of the box.  Sometimes this means investing in a session or two with a certified fitness professional but the more dynamic and fresh your workout is, the more likely you are to do that workout.  I don’t often do things that are boring.  If you are dreading your workout, think about why.  Is it because you just don’t like to move or because it is old, stale and BORING!

Is your workout in desperate need of an overhaul?  Contact us at 314-807-8634 and let us help you put the fun back into your exercise!

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

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

Call today and purchase 3 Personal Training Sessions with Adam for just $150!

 That's a savings of almost 30%! 
Take the next step today and call IWC at 314-910-2993!