Do you ever wake up in the morning in PAIN?

Hurting yourself while sleeping seems ludicrous but it happens all too frequently.  Bad sleeping positions are usually the culprit.  I got a chance to take a nap on live TV to explain common issues in sleep positions and to share some helpful tweaks.  

Watch the Video Below...

This is not an exhaustive explanation, just what we could get through in a TV segment.  I hope it is helpful to those of you dealing with chronic in your Shoulders, Back, Knees, Hips, Neck, or even Plantar Fasciitis!  


About the Author:

Jeremy “the tall trainer” Biernat is a Certified Personal Trainer, Certified Strength Coach, has his Bachelors in Exercise Science, and enjoys writing, speaking, and inspiring people online and in person. See his new book!  More importantly he is a husband, father, and follower of God. His practice is in upstate NY (Canandaigua) where he works with people in one on one and group sessions to make awesome changes in...

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This is What Happens When You Dare to Dream...

Uncategorized Jul 19, 2018

We gave a homework assignment to our clients that we talked about in class today. Their assignment was to find a "goal body" picture and paste their head on it. The picture is meant to represent the physical, mental, emotional and/or spiritual feelings that they are after. It is a way to dig deep into what that individual really wants and to help them put a finger on why they want it. 

What I heard in my classes over the course of the day was amazing. There were tears, laughter, and tons of support and encouragement from everyone involved. One thing that stood out to me was that every single picture and every single story was different. There may have been a couple elements that matched up, but the reasons and the emotions behind them were all unique. 

Here is just a sampling of the amazing stories that were shared:

-A female client shared a picture of a woman in modest workout gear saying yes to healthy foods. She joked that it was very hard to find a woman with enough...

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What I Did When I Got Unhelpful Feedback From a Loved One

Uncategorized Jul 16, 2018

So, you’ve made some progress in your journey to better health. Then your friend comes in and tells you that you don’t need to abstain from a particular food, “You look great!”

Perhaps they say:

You’re different

You’re no fun

Live a little

You don’t seem like yourself

One taste isn’t going to kill ‘ya

You look too thin

You’re just fine as you are

It’s Friday

You’ve earned it

These moments can be pivotal in your success journey. They can crush your soul or they can teach you what is most important. Sometimes growth in one area means trimming back in another. To grow in health may mean shrinking back from unhealthy relationships.

When I started going to counseling my world got rocked. At my first appointment my counselor laid me bare. He showed me the behaviors that I had been using to moderate my mood and how far I was from living the life that I wanted. It was a heartbreaking experience. I had gone in thinking...

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I scream..You scream...We all scream for ICE CREAM

recipes Jul 05, 2018
I LOVE ICE CREAM.   If I had my choice I would daily walk around with a big old cone in my hand.  Ice cream is one of my favorite parts of summer and we have some good places around here #cheshirecreamery #pitsforddairy #sharks
BUT I do have a rational side to my brain that realized I probably shouldn't eat ice cream EVERY DAY (maybe just the real stuff once a week)
My want for ice cream has not lessoned so I have played around with some frozen banana recipes to suffice the "ice cream beast" within me.
Here are 3 versions but you could really play around with so many different combinations.
2 cubed frozen bananas
1/2 cup frozen strawberries
2 - 4 tbsp. coconut. milk
1/2 tsp. vanilla
2 cubed frozen bananas
2 tbsp. peanut butter
2-4 tbsp. coconut milk
*add 1 tbsp of cocoa powder if you want chocolate pb.
4 frozen cubed bananas
1/4-1/2 cup...
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transformation stories Jun 20, 2018


I feel wonderful! Probably the best I have felt about myself in a long time.

I, like many others, let some poundage creep up. I basically knew what foods I should be eating and would eat them- most of the time, and exercise, well, nothing consistent.

I was determined to take charge and so I joined Tall Trainer Boot Camp in the beginning of February and have learned so much more than I had anticipated. The support from other "Boot Campers" is amazing! The knowledge from the Tall Trainer Team regarding nutrition AND exercise is second to none!

They accommodate all skill levels, adjust exercises for your special limitations, and change up the routines to keep it interesting. A bounce house.. who does that? They do! They get right to the psychology of failed "diets" and how you don't have to beat yourself up if you're not perfect. And let’s face it, sometimes, we're not.

During my 3 months at Boot Camp, I have enjoyed parties, dinner out, a couple weekends away and still...

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Appreciate Yo' Self

Uncategorized Jun 10, 2018

I pray my daughter doesn't lose this...and I pray you get it back.  


About the Author:

Jeremy “the tall trainer” Biernat is a Certified Personal Trainer, Certified Strength Coach, has his Bachelors in Exercise Science, and enjoys writing, speaking, and inspiring people online and in person. See his new book!  More importantly he is a husband, father, and follower of God. His practice is in upstate NY (Canandaigua) where he works with people in one on one and group sessions to make awesome changes in their lives. He doesn’t do everything perfect, cries in movies, and would love to hear from you. You can contact Jeremy by commenting to this post, emailing [email protected], or calling 1(800)380-7047.

Please share this with friends!

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Tropical Smoothie

recipes Jun 05, 2018

I LOVE this smoothie.  It's ingredients were inspired by a restaurant in Henrietta called B.Good.  I highly recommend that place if you are out shopping in that direction.  Lots of healthy and fresh choices on the menu.  
Jeremy and I shared this smoothie and it was a battle to share it.  We came home and recreated it pretty close :)
1 orange peeled
1 kiwi peeled
1 cup frozen pineapple 
1 tsp of fresh ginger paste (I get this in the produce section of Wegman's)
1 cup coconut milk (in a can mixed well)
1 cup coconut water
You can add more ginger if you like that zing or none if you despise ginger and I am sure it would still taste amazing!  I am sure you could use fresh ginger as well, I just didn't have any when we made it.
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Don’t Make These 3 Mistakes This Summer

healthy lifestyle May 30, 2018

Summertime in the northern latitudes is a carefree time. It is so welcome after the brutality of winter. You know, that fun six months of missing the sun and wishing that breathing outside didn’t feel like ice daggers in your lungs. When summer rolls around everyone gets grand ideas of all the things they’ll be doing: kayaking, hiking, biking, running, walking, swimming, yard work, gardening, etc.

I love the enthusiasm and the optimism. I often get caught up in the excitement myself. However, these two mistakes will doom the progress you’ve worked so hard for in the dark months of winter. Read on dear friend:


Mistake #1: Confusing Activity for Exercise

Summer is filled with activity. Increased activity burns calories. Excellent. More of that is probably better. All of those things listed above and more are what constitutes activity. Get more activity.


Upping your activity level should not replace your structured exercise. It needs to...

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Some day is HERE

transformation stories May 20, 2018

I kept seeing ads for the tall trainer in the Penny saver and kept thinking boy could I use that, I hadn't really exercised in at least five years, I pretty much ate whatever I wanted with no real thought to how it was effecting my health or body, I was drinking at least one 20oz bottle of soda daily. I take medication for high blood pressure and cholesterol and lost my father to heart disease before his 50th birthday. I knew I needed to make some changes but never just got around to it.

I saw an ad for a couple of free classes at Tall Trainer and figured I would try it out. The first class was a kickboxing class, it was a blast, I didn't know what to expect but everyone was very welcoming and encouraging. So, I decided now was the time to give it a try. I am so very glad that I did!

I looked forward to the daily boot camps, it was always something different. Andrew always made it fun. Everyone in the class was so supportive that when I thought I couldn't possible push that sled...

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Without a Purpose You are Doomed....

healthy lifestyle mindset May 10, 2018

Seriously...People with a purpose to get out of bed live about 7 years longer than those who don't!  If you've lost your purpose get a new one.  Get fired up with this short motivational video.  


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