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BAER Fit
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 6 weeks till Christmas and only 3 weeks till the annual BAER FIT CHRISTMAS PARTY.
 
It's 11 days till Thanksgiving and 40 days to Christmas. That means 47 days till the New Year and your weight loss, get healthy resolutions. Now if you are like most, that didn't work last year (or the year before), so why are you waiting. Stop waiting, start now and make a real commitment. We have our annual Black Friday training special...starting now and it will end December 20th. We're giving more time this year, because more wanted it last year and missed out. It's a 33% savings, and you get to keep that price for every time you renew. It's our 3 Month Success Package. Call or email or just stop in for more information.

Also check out the info about our upcoming annual Christmas party. It is open to everyone, not just members, and it's just to share the joy.

We hope you are enjoying the recipes. 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.

"EAT EVERYTHING, IN MODERATION."
PLATO 560AD

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
It's Church Time
 
So this week in church our pastor, David Kisner, of Washington Heights Baptist Church, started his message with, "What is the best way to stop STD's?" Well long story short, the answer is "monogamy". Yes, it's true, if you don't fool around, you don't get STD's. But the consensus is, "We won't do that." Well that got me thinking in the health and fitness area. That may have not been the way David intended, but it is what I heard. Yes, He talks to each of us, in the way we need. (By the way, you are all invited to visit our church anytime. Just click on this link, Washington Heights Baptist Church, to learn more.)

I started thinking about our health issues in this country, and how we fuel them. We won't practice "Monogamy" with our own lives. Over 70% of our population is overweight and/or obese. We ALL know how to fix that problem. Proper nutrition and exercise, yet in general, we won't do it. Yes, I know, there is always tomorrow, Monday, New Year, next week, and I'm too busy to care about my life!

According to the National Health and Nutrition Examination Survey (NHANES) 2009-2010, almost 70 percent of Americans are overweight or obese. Children also have become heavier. In the past 30 years, obesity has tripled among school-aged children and teens.

Overweight and obesity also increase the health risks for children and teens. Type 2 diabetes once was rare in American children, but an increasing number of children are developing the disease. Also, overweight children are more likely to become overweight or obese as adults, with the same disease risks. 
 
 
Charles Baerman PhD, CFT, CSFN, CET
937-238-4503 cell
937-749-9905 office
THE ANNUAL BAER FIT CHRISTMAS PARTY

The Annual BAER FIT Christmas Party
(well it is only 4 Saturdays from now!)
 Yes it's almost here. So I thought I'd start giving a little more notice so you can all get the date on your calendars.
  
It will be:
Saturday, December 5th, 2015,
starting at 4:00PM till whenever,
at our BAER Fit training center,
60 W. Eleanor Dr.,
Springboro, Ohio 45066.
  
It is open to all clients, family, friends and whoever reads this. All you need to bring is a smile and a little joy.

Our hostess this year is the owner, mixologist, and my friend,
Michelle Abshire,
owner of Crabshire Tavern on 725 in beautiful downtown Centerville.  

Yes this is my Friday afternoon stop on my way home, as many of you know. Michelle will be serving the wine and funny conversation. There will also be much food to enjoy.

So please join us for a very merry Christmas gathering.

You can RSVP:
Charles, 937-238-4503
BAER office, 937-748-9905

LAST CLASS OF THE YEAR!

December 5, 2015, 10AM

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, along 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
 
This week I start posting holiday recipes each week. This week there are turkey recipes. Next week will be veggies and other sides for thanksgiving.
 
KimberleyG Baerman
CFT, SFN, CMY
God, Jesus,the Holy Spirit and Claude
 
The following is the piece I wrote while in Louisville on a Saturday morning around 3:00 am.
I'm here in Louisville with my Dad Ray (but I like his first name...Claude)

I woke up very early (2:30) and laid there for another hour before deciding to rise and shine. I turned n the radio that was there in the room and found a good easy rock/pop station W88.5 also known as WJIE. Texted my loving husband I left at home with my wonderfully attentive dog.

Wondering what to do after I brushed my teeth and took stock of my body, I decided to do some organic yoga. So for the next hour I twisted and turned and forward bend and mmmm...what a wonderful way to start my day. If you are in the mood for some organic yoga let me know, it's wonderful.
 
 
KimberleyG Baerman CFT, SFN, CMY
937-238-4507 cell
937-748-9905 office
Linda Paper
Linda Cook BS, CPT, CMES
How much is enough?
Years ago, on the front page of a local newspaper, there was an "expert" myth-breaking statement: "If you are NOT doing at least 20 minutes of continuous exercise EVERY day, you might as well DO NOTHING!   (YES, VIRGINIA, there were actual "papers" back then that people "read" every day!) "GREAT!" I said to myself...I've just convinced some of my people that every piece of activity they add into there otherwise sedentary existence COUNTS, and this self-proclaimed expert is telling THEM to stop!!?
  
Updated information from the NPAP (National Physical Activity Plan) suggests we should think additional physical activity (just think MOVE) in everyone's life should be a no-brainer! The health advantages from the added movement far out-weigh the time and effort spent; so why are Americans not buying it? Like so many other demands, you think it will just take too much time! You just have too many other demands to get those 20 continuous minutes (maybe think of it as less than 2% of your time) each day.

Please use this article as the beginning of new analysis of exactly "HOW MUCH IS ENOUGH?"...and on the other side of that balance, "HOW MUCH IS TOO MUCH?"
 
 
Linda Cook BS, CPT, CMET
937-3697363cell
937-748-9905 office
 
Kayla Germann BS, CFT
6 Tips for eating clean during the holidays.
 
  1. Be the host. It is easy to prepare the processed box foods that are so readily available, but how about taking the time to prepare whole natural foods yourself to make your meal a bit more special and healthier for yourself and your loved ones? This way, you know what is going into each dish. Charles has tons of holiday recipes to help with you out.
  2. Keep your meal simple. Try roasted Brussels Sprouts with a bit of honey or a salad with cranberries and walnuts. Keep it fresh and minimize your prep time.
  3. Include unrefined whole grains on the menu. Try switching out white rice for brown or white bread for whole wheat. By doing this, you increase the amount of vitamins, minerals and fiber to your meal.
  4. Use a smaller plate, only go up once and eat slowly. Fill up on the salad and steamed vegetables!
  5. Avoid creamy sauces and drinks (eggnog). Instead, drink flavored teas (hot or cold). Create your own fruity blends like cranberry apple or cinnamon. If you are a wine drinker, add a bit of sparkling water for a low-calorie fizzy option.
  6. Be sure not to skip meals the day of the party or dinner. Make sure you work out in the morning to give yourself a great start to the day!
 
When you are ready to really be healthy and live a long, fit and quality life...call me. I'm here for all of you.
 
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