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SPECIALTY TRAINING
G's YOGA
BAER Fit has several specialty trainings available for your goals. Yoga, boot camps, self defense, youth, family, nutrition, weight loss, strength and more. Just follow this link to learn more.
For more reading, just click on the above title and go straight to our blog.
The BAER Christmas Party
Yes the holiday times are coming. Just 9 weeks till Christmas and only 6 weeks till the annual BAER FIT CHRISTMAS PARTY.
 

It's a bye week for the 6-0 Bengals. YAY! Yes I'm excited. We have a lot of information for you this week. And 5 more great recipes. Next week I'll start adding holiday recipes for turkey and sides. We hope you are enjoying them. If you have any requests for recipes, please let us know at train@baerfit.com. We will get them out to you. Continue in good health and like us, join us, follow us and what ever else there is.

You can't own success. It's leased and rent is due every day. Now get up and pay your rent.
Charles Baerman PhD, CFT, SFN, ET

Be sure to forward this to friends, like us on FaceBook, Pinterest, YouTube and Twitter.  You can also read our blog. 

Now enjoy your day and the newsletter.
Charles 
Charles Baerman
PhD, CFT, CSFN. CET
BAER Fit Walking Training Schedule
This is a guideline to get started walking up to a ½ marathon in 18 weeks. This anyone can and should be able to do. We should walk about 10,000 steps a day. Normal Americans only average about 4000 per day. Hence, we are overweight and out of shape. Check out this suggested program, and make adjustments to fit into your life. Or adjust your life to fit into better health! Also get a heart rate monitor. This will tell you what is really going on.
 
Heart Rate: Use a heart rate monitor, and stay within the prescribed range of your estimated heart rate.
220 - Age x percentage = prescribed heart rate range
 
Perceived Exertion (PE): Rate your level of intensity by how you feel on a scale of 1-10. 1 being at rest or very easy, and 10 being all out. Use this to stay in the training range. Be very honest with yourself.
 
Alternative Workout (AW): Doing something other than walking, such as, yoga, swimming, boot camp classes, biking, weight training, etc. This allows your walking muscles to rest, while you train the other muscles. This helps speed recovery and prevents overtraining.
 
Walk / Endurance Walk: Walk is a brisk pace. Endurance Walk is a comfortable pace. Stay within the heart rate and Perceived Exertion levels shown in the chart.
*interval: walk 15 minutes at PE rate of 6 to 7 or HR of 65-75%, followed by 15 minutes at PE rate of 8 or HR at 80-85%, finished with 15 minutes at an easy pace.
 
 
Charles Baerman PhD, CFT, CSFN, CET
937-238-4503 cell
937-749-9905 office
With the Holiday Shopping season right around the corner I am offering a Ladies Self-Defense Class with special pricing. Be prepared this shopping season with the tools to protect yourself and your loved ones.

Trainer Matt APS, CFT, SDI
matt@baerfit.com
937-829-1595

Contact Us TODAY
The BAER Cook Book
The BAER Cook Book
from Charles, Kimberley & friends
This is the spot where we are going to start sharing recipes we have collected over many years. If you have any requests, questions or recipes you would like to share please let us know. It does not have to be what is called "health food". If you read my article
"Lose Fat, Break a Plateau, Learn How To Eat" then you know that France and Italy are healthier than us, alone with 34 other  countries. So join in and enjoy good food. Try our recipes and share some of your favorites. E-mail us your fav's right here: train@baerfit.com
 
KimberleyG Baerman
CFT, SFN, CMY
You Are What You Eat...
So What Are You Eating? 
 
What you eat and what you don't eat does make a difference in your weight, energy and overall level of health, and well-being. 

Here are some fundamental principles that will help create your better health.

1. Limit the quantity of non-room temperature fluids with meals. Your digestive process is like a burning hot fire and cold drinks put out the fire. 

2. Eat a colorful diet. Consume foods that have rich colors - those are the ones that are full of healthy substances that build up your health. 

3. Eat foods that your Granny would recognize as real food. The less the food has been extruded, chemically processed or manipulated the better.

4. Identify foods that are you are allergic to and avoid eating them. They cause body wide inflammation and stress your health.
 
 
KimberleyG Baerman CFT, SFN, CMY
937-238-4507 cell
937-748-9905 office
Linda Paper
Linda Cook BS, CPT, CMEC
Can you FENG SHUI?
 
"Feng Shui (pronounced "fung shway") examines how the placement of things and objects within it affect the energy flow in your living environment, and how these objects interact with and influence your personal energy flow. Your personal energy flow affects how you think and act, which in turn affects how well you perform and succeed in your personal and professional life. Feng Shui affects you every moment of the day - whether you're aware of it or not." The phrase literally translates to "wind-water."  Without wind (or "air"), we would die almost instantly. Without water...we would still die, just more slowly...GET IT?!
 
The idea has been around for centuries, but according to historians, was suppressed by mainland China during their cultural revolution in the 60's. Contrary to what some believe, it is not some magical combination, or mystical thinking, but a way of making your environment work FOR you, not AGAINST what you are trying to accomplish!


 
Linda Cook BS, CPT, CMET
937-3697363cell
937-748-9905 office

 
Kayla Germann BS, CFT
FISH

 I recently read an article that was published in the New York Times just a few months ago. I found the information interesting, because I am a big fish consumer. I learned that the city of New York requires restaurants to freeze raw fish before serving.
 
Public health experts recommend that raw fish first be frozen to a temperature below 4 degrees Fahrenheit for at least seven days before serving, to kill parasites. Many popular dishes such as sashimi, sushi and ceviche carry the risk of parasite infections that can cause gastrointestinal problems, muscle weakness, elevated heart rate and jaundice.
 
Kayla Germann BS, CFT
937-307-6278 cell
937-748-9905 office
    
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