Advice for clients who want to see results: Good nutrition is key to reaching your goals. Make small, maintainable changes to your everyday diet to reach your goals faster.
Favorite client success story: A past client was challenged to an office weight loss competition. He had never worked out before, and he knew nothing about healthy nutrition. He and his wife led very busy schedules and never really found time for each other or their 8 year old daughter. We trained for 6 months and on the day of the final weigh-in, he won the competition by losing 73 lbs. The great part of the story is that his wife and daughter later joined in on our training sessions. After five years, they still train together as a family twice a week.
Next career challenge: Growing AchieveOnlineFitness.com to teach smart nutrition and efficient fitness training.
Kansas City Metro Residents…CONTACT AFC Personal Trainers FOR A DEEP DISCOUNT ON THIS STATE OF THE ART EQUIPMENT!!!
Check out the video and links below:
BH TS500i Treadmill W/Bluetooth & I.Concept
The BH TS500i Treadmill comes standard with the Bluetooth enabled i.Concept technology which allows you to seamlessly connect your Apple® or Android® device via Bluetooth and enjoy your favorite Apps while exercising; read a book, update your status, or check your email. i.Concept is health and fitness, integrated.
- i.Concept console allows you to use your tablet or smart phone to interface with the equipment by Downloading the free Pafers Apps to your compatible Apple® or Android®device via Bluetooth®
- Whisper quiet 3.5 HP drive motor provides unparalleled durability and reliability
- Active-Flex II Suspension is a tapered durometer system which provides a soft landing with low impact and hard push off for increased efficiency to users of any size without having to make adjustments to the suspension
- Large 22” x 61” running surface enables a safe and comfortable workout
- Refreshing personal cooling fan motivates you to go the extra mile
- Orthopedic running belt provides a more comfortable, lower-impact workout experience
- Convenient lower console enables speed and incline adjustments on the fly without losing focus on your workout
Shared by AFC Trainer Nicole Gerken: Every Thursday evening, I get to see “true love.” Meet my workout couple Heidi and Matt Casper. They say people who sweat together, stay together. And this couple has it figured out. In honor of the Valentine’s season, let’s meet one of the most “lovey-dovey” couples I’ve had the privilege to train and the valuable advice they give.
Background: Both met in college during chemistry lab on Tuesday mornings. As Matt shared, “We needed a lab group of four, and my group had three, and Heidi was the most attractive person left to join.” And that’s where it all started. They’ll celebrate their fourth wedding anniversary in June and have two adorable children, Mariel and Isaac.
What is your favorite part about working out together?
Heidi: “Spending quality time together and showing our kids that exercise is important. We both motivate each other to do better and keep each other accountable.”
Matt: “It’s fun, something to look forward to on Thursdays. We’re able to do something together without the kids that’s healthy. Plus, you try a little harder, either to impress the other person, or to keep up with them (like the leg throws exercise).”
Share your favorite exercises.
Matt: “I like push-ups on the ball. Maybe tricep dips, but Heidi wouldn’t like that. Least favorite is running lunges, by a wide margin.”
Heidi: “Tricep dips! NOT. I like laying on the floor while holding the stability ball with my legs and doing windshield wipers (side to side) with them.”
What are your workout goals?
Heidi: “Long term fitness, muscle toning and fat loss.”
Matt: “I want to stay in decent shape and add some endurance. I want to be able to run a 5k in under 25 minutes. The variation in exercise, along with running, and bike, help to build my endurance.”
Matt: “As with everything in marriage, make sure your wife is okay with it. Your first few times working out together, don’t go too hard (to try to impress the other (or to “win”)), because you’ll hardly be able to move the next day, and it’ll take a week to recover (speaking from experience).”
Heidi: “Have fun with it! Laugh and make jokes, it makes the exercises less tedious. Always be encouraging to your partner.”
Now here’s the part that will make you go awwwww. I’m telling you, cutest. couple. ever.
Heidi: “I love that Matt is always looking out for me, looking for ways to make my life easier and more enjoyable. They seem like little things, but to me, they’re big. He does the dishes, or folds the laundry, or fills my car with gas, or picks up dinner if I’m not in the mood to cook.”
Matt: “Heidi is completely unique. She is equal parts classy and nerd, fiery and passive, social and quiet. I don’t know any other woman who can go from getting dressed up with a chic peacoat and a “night look” for makeup, having a martini with the 1st grade moms, and come home wanting to play two hours of League of Legends RPG with their husband.”
Are you interested in working out with your significant other? Contact us, we’re happy to help!
Another fantastic PreventionPlus lecture focusing on nutrition and heart health Friday, February 21st, presented by Mary Louise Walker, RN. Come and learn the connection between Nutrition and Heart Health. “There is no such thing as a sudden heart attack – it takes years of preparation”. Your heart beats 100,000 times a day – you don’t want it to miss a beat!
Background on Mary:
Mary Louise practiced as a Registered Nurse for over 30 years with an emphasis in Cardiac Care, Open Heart Surgery Transition, and Surgical & Medical Intensive Care. She has also served as a Diabetic Educator, a Certified Childbirth Educator, and an Internationally Certified Lactation Consultant.
Living with a family history of heart disease, Mary Louise is passionate about the importance of nutrition for heart health. She will empower you with knowledge that will enable you to make choices that will improve your long-term heart health.
Mary Louise is a gifted speaker able to take complex information and present it in a way that everyone can understand. Please join us.
Friday, February 21st, 2014
7PM (Doors open at 6:30PM)
KU Edwards Campus ~ BEST Conference Center
12604 Quivira Rd, Overland Park, KS 66213 (Turn off 125th & Quivira)
Please RSVP: firstname.lastname@example.org or 913.548.8875
Please join us for the next PreventionPlus lecture this Friday, January 10th at 11:30 a.m. – 1 p.m. in Lawrence, Kan. This month’s topic is “Food is Fuel: Fueling the Family for Optimal Performance” by Physical Therapist JJ Vogelsberg. He’ll cover:
- What is the relationship between what we eat and our family’s health?
- Fruits & Veggies, the 401K Plan for your health
- Become a “Nutrition Detective” as you learn to read food labels
- Junk in does not result in broccoli out
- Which foods reduce our risk of cancer, heart disease, diabetes, allergies and a host of other chronic conditions?
- Fueling the athlete in all of us to reach the highest level
Date: Friday, January 10th
Time: Lunch Buffet Opens 11:30 a.m. Presentation at Noon – 1 p.m.
Location: Lawrence Country Club 400 Country Club Terrace, Lawrence, KS 66049
Cost for Lunch and Learn: $12/person
Seating is Limited – Registration required by Wednesday, January 8th
About the Speaker:
J.J. has a BS in Biology from Emporia State and a Masters of Physical Therapy from Wichita State University. He has been working for 16 years in outpatient physical therapy. His specialty is in coupling exercise and nutrition in the treatment and prevention of sports injuries and chronic conditions.
He and his wife own Prevention Through Nutrition, Inc., a wellness company that focuses on educating families and professionals about the connection between whole food nutrition and optimal heath.
As a father of two young student athletes, JJ understands the challenges we and our children face in making healthy choices. Great nutrition is the foundation for peak performance in the classroom, work place, and athletic arena.
AFC trainer Nicole Gerken provides tips to get fit, featured in the Kansas City Star. Check out “Resolve to set up your home for success in the new year” by Andrea Darr for awesome new year resolution tips to eat better, get fit, get organized, get more rest, to spend more time with family and friends, to learn something new and then five top resolutions for your home. This is very doable. We are committed to trying these tips in 2014. Come join us!
Resolve to set up your home for success in the new year
By ANDREA DARR
Special to The Star
Got a New Year’s resolution? Want to keep it past January? Get your house in order.
Approximately 40 percent of Americans set admirable goals to improve their lives, but only 8 percent actually achieve them, according to Statistic Brain. You can be among the minority by setting yourself up for success at home. Here’s how.
• If your resolution is to eat better
The kitchen can help make or break your new diet. “I’m a big believer in building up your environment for success,” Weight Watchers leader Kelli Hansen says. “We make 200 food decisions a day but recall only 15 of them, so it’s important to make it that much easier.”
Visibility plays a big role. First, remove clutter from your countertops but keep a scale and measuring cups and spoons out so you can correctly portion out your food.
Invest in clear containers for your healthy food options and dark ones for snacks. Store unhealthy foods above eye level and in back of your fridge and pantry.
The same goes for your “unhealthy” appliances. Use awkward corner or upper cabinets for deep fat fryers and ice cream makers. Remove the TV to cook and eat mindfully, but add a tablet holder to look up recipes online.
If you have a sunny window, place a few favorite herb plants there to add flavor to dishes. The fresh smell and greenery will give you a boost.
• If your resolution is to get fit
Consider multitasking for your rooms, not just your to-do list. Nicole Gerken, a personal trainer at Advanced Fitness Consulting in Kansas City, says many of her clients use their home offices as workout spaces. “With people working from home more, it’s easy to stop and do a couple of situps to break up the day,” she says.
You don’t need a dedicated space for a home gym or even a major investment in a treadmill or weights, Gerken adds. “It’s nice to add weights down the road, if you have the space and money, but they’re big and cumbersome. You don’t need all that. You can use your own body weight.”
A stability ball, resistance bands, Versa-Loops (bands that fit around your ankle) and a yoga mat are enough to provide a full workout, and they’re small enough to hide away in a closet.
Gerken also recommends incorporating a white board to display your goals, reminders, like drinking more water, and inspirational quotes and pictures to keep you motivated.
The “office in your pocket” can become another source of motivation. Gerken uses smartphone apps to help with her fitness goals: Fitness Buddy, which offers exercises for target body areas; FitBit, which works with a device that tracks activity; and TabataPro, a timer for interval training that Gerken says you can do in as little as 4 minutes beside your desk.
• If your resolution is to get organized
Getting rid of clutter has to be your first priority. Leah Fennesy, general manager of California Closets in Lenexa, says that no matter what space you tackle, whether it’s the pantry, file cabinet, closet or garage, it all starts with emptying it out.
Rip articles that you want to read out of magazines. Pile office papers in stacks of “definitely keep,” “maybe keep” and “shred.” Donate clothes you don’t wear. Fennesy’s mantra: You’ve got to let go.
Once you’ve pared down, assess your inventory to design a system for keeping it orderly. Fennesy says you don’t need a new house with huge closets to get organized. “Just because it’s bigger doesn’t mean it works more efficiently,” she notes.
A consultant can design a complete system for you, or DIYers can purchase and assemble an inexpensive system from a home goods store.
• If your resolution is to get more rest
“A great bed is the key, including sumptuous sheets that have a higher thread count,” interior designer Kathleen Ramsey says. Right now, she really likes bamboo, which gets softer with every wash.
Interior designer Sharon Cooper with Madden-McFarland Interiors says to purchase the best mattress your money can buy. Its firmness will depend on you and your significant other’s preferences, and the same goes for the weight atop you, whether it’s a heavier comforter or a puffy, down-filled duvet.
A headboard isn’t necessary, but it may make you more comfortable when reading in bed. Definitely get rid of the TV, but, Ramsey says, “some technology, such as an iPad or Kindle, or just a regular old paperback book, is OK to bring to bed.”
Color can calm your senses and prepare you for sleep. “To make the room more of a retreat, use lighter, softer colors,” Ramsey says. Greens, blue-grays and gray-browns are good choices. Ramsey’s top pick is the warm Functional Gray from Sherwin-Williams.
Mood lighting is important in the bedroom, and to get that, you need good bedside lamps. Ramsey notes that most people buy lamps that are too short. “If you’re sitting up in bed, you want the bottom of the shade to be at eye level,” she says.
Cooper adds that if you are a “hot” sleeper, you need a ceiling fan. Blackout shades or draperies can help you achieve deep slumber.
• If your resolution is to spend more time with your family and friends
First, you need plenty of seating, and make sure it’s all comfortable. Choose upholstered fabrics that have a relaxed feeling. Arrange sofas and chairs for easy conversation, pulling furniture away from the walls if you have room, interior designer Jill Tran says, to avoid “the cul-de-sac look.” Small ottomans and benches are a great way to provide extra seating.
Add lamps, preferably with dimmers to create different moods. “Ceiling light alone is not enough,” Cooper says, but Tran says can lights work well for doing projects or puzzles with others.
Keep blankets on hand and display whimsical throw pillows for interest and back support. If you don’t have a fireplace, light candles. A mass of them creates more drama than singles.
Same goes for food. Set out three bowls rather than one. Cooper has another idea: “If all else fails, order pizza! They will love coming to your house!” she exclaims.
• If your resolution is to learn something new
Whether it’s practicing the piano, learning Mandarin or getting your MBA, try to designate a separate, quiet place to concentrate. Get something cushy to sit on for those long hours of practice and study. Install good lighting so you don’t have to strain your eyes.
If it’s a music room, aspire to greatness with musical themes, but be careful not to go overboard, Tran warns. “Themes can be badly done and they can be well done. Subtle suggestions are more powerful,” she says.
Incorporate images of composers, instruments or musical plays, whatever it is that inspired you to learn in the first place. If you’re speaking a new language, hang photos of the people or landscape, or even your plane ticket. “Design the room to support the mission,” Tran says.
Top 5 resolutions for your home
While you may be excited to get started on your personal goals, you should resolve to attend to a few safety items around the house. Use these tips and find more at familyhandyman.com.
• Install a carbon monoxide detector. Look for a “fuel-cell electrochemical” sensor, which is more sensitive to CO and less prone to false alarms.
Metal oxide and gel cell alarms offer longer life, but humidity and temperature changes can reduce their accuracy.
Choose a model with a digital readout and a “peak level” memory retention feature that helps emergency personnel if they suspect CO poisoning, and if you have small children, consider a voice warning model, which is more effective than a horn for waking children.
• Test your main water shutoff valve and make sure everyone knows where it is.
If a water pipe springs a leak, knowing where the shutoff valve is could save you thousands in water damage repairs.
• Vacuum the coils on your refrigerator.
The coils’ job is to dissipate the heat that’s removed from the fridge. But, gradually, dust blankets the coils, so the fridge has to work harder to shed heat, equaling as much as $10 per month in wasted energy. Dirty coils also increase your odds of breakdowns.
• Replace washing machine hoses with no-burst hoses.
If your washing machine is connected to bare rubber hoses, you’re risking thousands of dollars’ worth of water damage.
No-burst hoses are encased in a woven metal sleeve that prevents weak spots in the rubber from developing into leaks. Installing them is as easy as connecting a garden hose.
• Clean the lint in your dryer.
Built-up lint inside dryer cabinets causes more than 15,000 fires every year.
Lint escapes through tiny gaps around the edges of the dryer drum and falls into the cabinet, especially when the exhaust vent or vent cap is clogged and airflow is restricted. Clean the lint from inside your clothes dryer as well as lint caught in the exhaust vent.
The resolutionary war
Keeping your New Year’s resolution can be quite the battle. We’re here to help. Look in the FYI section in January for an occasional series on the struggle to keep a diet, an exercise plan, the proper perspective on life and more. Coming Jan. 6: One smoker’s fight against his pack-a-day addiction.
Read her bio here: Ashley Brumbaugh, DC is committed to changing the way people view and manage their health. She has dedicated her clinic to the principles of Maximized Living because she is dedicated to getting you truly well. Through the teaching and application of the 5 essentials: Max Mind, Max Nerve Supply, Max Nutrition, Max Fitness and Minimizing Toxins people are able to become truly healthy. Her personal health journey of being on twenty medications by the age of twenty, diagnosed with an autoimmune disease, and told she was unable to have children, has empowered her with the knowledge and first hand experience of what it takes to heal and function at 100% from the inside out. Dr. Brumbaugh received her Doctorate from Parker University in Dallas Texas and has a Bachelor of Science in Health and Wellness. She also has a Bachelor of Arts in Psychology and speaks Spanish. She is certified in Spinal Correction and specializes in Pediatrics.
- Thursday, November 14 at 7 p.m. (doors open at 6:30 p.m.)
- KU Edwards Campus: BEST Conference Center at 12604 Quivira Road Overland Park, KS 66213 (125th and Quivira)
- If interested in attending this free event, please RSVP to AFC Trainer Nicole Gerken at email@example.com.
Come learn about changing the way you view and manage your health. Download the flyer with all of the details. Hope to see you there!
Join Advanced Fitness Consulting this Thursday, September 26th for the next PreventionPlus lecture: “ABC’s of Peak Performance” by a panel of Kansas City professionals discussing athletics, academics, personal achievement and more. They will be sharing valuable information everyone will benefit from learning. See the flyer to learn more.
Date: Thursday, September 26, 2013 * 7:00pm – Doors Open 6:30pm
Location: KU Edwards Campus ~ BEST Conference Center 12604 Quivira Rd, Overland Park, KS 66213 (Turn off 125th & Quivira)
Here is the panel:
Michelle Lord is a principal in the Shawnee Mission School District. She received her Master’s in School Leadership in 2009 from Baker University. She has previously taught for 9 years in grades 2 and 4. Educating and motivating children is her passion and release.
Dr. Nick Lockrow currently practices family Chiropractic at the Healing Arts Center of Lenexa. He graduated cum laude at Cleveland Chiropractic University in 2012, and uses research based evidence to care for his patients. Nick is passionate about health and promotes wellness and prevention with each of his patients.
Dr. Ashley Brumbaugh received her Bachelor of Science in Health and Wellness and a Doctorate from Parker University in Dallas Texas. Dr. Brumbaugh also has a Bachelor of Arts in Psychology and speaks Spanish. She is certified in Spinal Correction and also specializes in Pediatrics.
Bree Young is a mom, Registered Nurse and massage therapist. She received her RN from Johnson County Community College and her Massage Therapist Degree from Massage Therapy Training Institute. She has always had a passion to help others in their health journey.
Dexton Fields, a Texas native, started playing sports at the age of 4. He excelled on the KU varsity squad from 2004-2008, receiving the Offensive MVP honor in the 2008 Fed Ex Orange Bowl. Dex set numerous records and left an impression on the hearts of the Jayhawk nation.
Mary K. Wolarik, MS, RD, LD holds her Master’s Degree from California State University, Northridge in Nutrition and Food Science. She is an Adjunct Faculty member for the Art Institutes International of Kansas City, and the Dietitian for Lenexa, KS. Mary is employed by Wellness Innovations & Nursing Services, Inc. (WINS).
If interested in attending this free event, please RSVP to firstname.lastname@example.org or call 913.548.8875. Thanks!