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Another great weekend. The BAER trainers are all out with family and friends, doing what we do. Enjoying life and health.

This week we talk about weight gain factors, carbohydrates, and the end of summer is near.

 

Kimberley is in Kentucky with her dad and step mom. Mom will be joining our God in heaven this week. She is a great woman, with love for everyone she has ever met. I've know Margaret for 26 years now, and she did become the mom I never had. Her greetings of hugs and kisses always made me feel family. If you have a moment, please say a prayer for Margaret, Kimberley and the family.

 

Thank you all and God bless.

 

Now enjoy your day and the newsletter.
Charles 

Charles Baerman

PhD, CFT, CSFN. CET

Factors That Can Predict Weight Gain


There are some

very common 

factors that become what we feel are normal behaviors that we can change and control without rocket science.

  1. Eating HIGH calorie foods.
  2. Watching too much TV.
  3. Not sleeping enough or too much.
  4. Drinking too much alcohol and too often.
  5. Not working-out or little activity. 
  6. Eating too much sugar.


 
We will be having cooking classes, grocery store group trips and nutrition coaching classes starting in September. Stay tuned!

Charles Baerman PhD, CFT, CSFN, CET
937-238-4503 cell
937-749-9905 office
Kayla Germann BS, CFT
Carbohydrates...yummy!

 

     Carbohydrates are your body's preferred fuel, restriction can cause your brain, body and muscles to work harder to function normally. Maintaining healthy carbohydrate levels is particularly important for brain function, reports the Physicians Committee for Responsible Medicine. When you lack glucose, your body breaks down stored fat for use as energy -- a process many low-carb diets encourage, known as ketosis. Ketosis can cause dizziness, headaches, nausea, irritability and weakness. Low glucose levels in your blood can also cause dizziness, as a symptom of hypoglycemia. You could also experience dizziness as a result of nutrient deficiencies or consuming too few overall calories.

           

   Low-carb diets can also cause constipation, difficulty concentrating and an increased risk for kidney stones, kidney infections, gout and heart problems. Severely restricting your carb intake to less than 20 grams per day can trigger ketosis, which invites additional symptoms, such as bad breath. In some cases, ketosis can be life-threatening, particularly if you have diabetes. While cutting back on carbohydrates can stimulate short-term weight loss and be easier to stick to than other weight-loss plans, according to an "American Family Physician" report published in June 2006, the long-term safety and effectiveness remains unknown.

           

   If you experience dizziness from carb restriction, gradually add nutritious sources to your diet. While most people consume enough carbohydrates, according to the 2010 Dietary Guidelines for Americans, most consume too many unhealthy sources, such as white bread and sugary sweets. Eat primarily nutritious sources, such as whole grains, fruits and vegetables; as leading fiber sources, they promote appetite and weight control.

 

Kayla Germann BS, CFT

937-307-6278 cell

937-748-9905 office

kayla@baerfit.com
BAER Trainers Share
Linda Cook BS, CPT

 Just Leave Me Alone! 

No Not You...THEM! 

 

You know that I keep telling the "Powers That Be" to leave me alone!! I really DO NOT need to experience a health problem to help my clients with it...

 

BUT HE/SHE NEVER LISTENS! So, here I go again.

 

This will be the first part of a journey back to the lifestyle I am accustomed to: walking daily with my dogs; resistance training at least 3 days per week, and more often 6 days with a split; eating as often as I need to for the energy expended or required for later use! Part of that has changed because I NEED TO HEAL...

 

How did this start? Last December I noticed a change in my left lower leg...the skin looked irritated and red. At first I thought (and so did everyone else I asked including some very good MDs who are clients) that maybe it was just topical irritation from an unknown source (dogs, spiders, whatever). But this did not get better and actually started hurting!

 

To make a long story (too long because of insurance delays even after diagnosis) short, I had inflammation around the veins in my lower leg. Part of this was caused by Reynard's syndrome that I was diagnosed with at age 30 (something my mom had and was never diagnosed with).We decided upon treatment and waited for approval!

 

First rounds went well with the treatment, but then we encountered complications. These are not uncommon, but bearing pain and sleepless nights! NOW I MUST HEAL...and I would like that healing to be AS QUICKLY AS POSSIBLE!

 

Here we go! I can still walk (and should) my doggers...They would miss it and I would even more. I can still workout, but not too hard because my leg now MUST HEAL. My body needs to maintain its strength, but I can't push over the edge...because I MUST HEAL! This is now my priority.

 

With my support people around me (husband, friends, clients and other trainers), I am trying to put everything into this that will make it work...The safest, most strengthening workouts without overdoing it...and then there's the food! We all get into habits we need to correct, or perfect...the ones that work to make us better. Nothing really weird, but just a change to make my body react in a positive direction...MORE OF THAT IN HEAL 2...RIGHT NOW I'VE GOT TO GET MY LEG HIGHER THAN MY HEART!

 

"A lot of people say they want to get out of pain, and I'm sure that's true, but they aren't willing to make healing a high priority. They aren't willing to look inside to see the source of their pain in order to deal with it."

Lindsay Wagner

 

Linda Cook BS, CPT

937-369-7363 cell

937-748-9905 office

linda@baerfit.com

 

 

Jill Smith BS, CFT

Summer Ending/Mother's Personal Time Freeing UP

 

The summer is sadly coming to an end. For us mothers it is bittersweet. Kids will be back in school before we know it and although we may breathe a sigh of relief for this, we will be sad to see them go. As parents it may seem exceptionally difficult to stick with a routine over these few months. Our days are all of a sudden spent wrapping the things we need to get done around children. For me personally, I have to cut back on my work, and I get little time in actually getting a "proper" workout down. But, alas, it is August and schedules will open up for some of us soon. We can breathe that sigh of relief and get back into a routine. So, where do we start?


 

Ok, so we have no excuses now. Yes, things still need to get done whether you have a job outside of the house or not, but things just got a lot easier. So buckle down and trudge on mothers. We have a lot less to feel guilty about now that the children are occupied with their studies. And let me just quickly say, YOU SHOULD NEVER FEEL GUILTY ABOUT TAKING TIME FOR YOU!


 

STEP ONE: Shut up and hit the gym. Quite with the I'll start Monday jibber jabber. There is nothing special about starting one day of the week over the other. ;-) Carve some time out of your day to go pump some iron, take a class, or walk the neighborhood. Get focused and stay focused. Working out is a mood booster and who couldn't use one of those?! Especially after a long, rainy summer with the kiddos.


 

STEP TWO: Yes, I'm going to say it. Make healthy eating choices. And quite with the fad diet junk. Here at Baer we don't diet! WE EAT RIGHT! And it's really not that hard to make healthy choices especially if you are committed to your success and progress. If you want it bad enough you will do what it takes. And lucky for all you Baer clients, we are going to be offering group trips to the grocery store to help you learn what to look for when you are eating properly.


 

STEP THREE: Get a restful sleep. I think this is overlooked by a lot by people. It's like they are thinking "sleep, (shaking their head) I get plenty of sleep." When in actuality they aren't. A good quality sleep happens when you go to bed around the same time every night and rest for a good 7 or 8 hours. If you have a routine developed and hit the hay around the same time every night your body and mind will start being tired around that time, and it will be easier for you to fall asleep. This is our opportunity to recharge our much run down batteries from the day. Realize that this is important and take the steps to get a quality rest.


 

So, all you moms out there that feel extra pressure and stress over the summer months, well it's almost over. Start planning YOUR plan of attack to get back into it. May the force be with you! ;-)

 

Jill Smith BS, CFT

803-477-1371 cell

937-748-9905 office

jill@baerfit.com

 
I hope you all enjoyed all or a part of our newsletter. If you have any input, questions or a subject you'd like addressed, please contact us at train@baerfit.com. If you are interested in what we do here, please call us and make an appointment for a FREE consultation , 937-748-9905.
If you decide to sign up, you'll get 20% off.
 
Sincerely, 
Charles Baerman
937-748-9905 office
937-238-4503 cell