My Daughter Anna's Big Announcement!

healthy lifestyle Oct 20, 2018

Watch her click on the video's cute!

Spoiler Alert...Watch the video first before scanning down the page...












Did you watch the video yet?

















We are having another baby!!

Here's our Dog (fur baby #1), Anna (our 6 year old #2), and Our little pumpkin Due April 24th (#3).  We are very excited and wanted you to know!!!

I guess there's not much else to say about that!  Thank you for celebrating with us.  Spring time will have a whole different feel this year!  Enjoy your day!


Jeremy "tall trainer" Biernat


[email protected] 

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Everything happens for a reason

transformation stories Oct 04, 2018


Life had been a very long and difficult journey leading up to joining Tall Trainer. To say that my childhood and many years to follow were less than ideal is an understatement. I somehow developed a pretty great sense of humor along the way which is how I was able to cope with a lot of that. I pretty much grew up without any guidance, discipline, structure or any of the other important things that make life a little easier to conquer. 
We also grew up poor so I was faced with that challenge along with the others. As far as nutrition went I knew very little. We didn’t have healthy/unhealthy was just food and we were hungry. We ate what we had. I was never taught how to cook or plan meals to nourish my body. So for most of my life cooking didn’t really exist....I cooked occasionally but ate out almost every meal of every day well...
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Easy Warm Slaw Skillet

recipes Sep 05, 2018

Try this quick and tasty dinner and make enough to pack in your lunch for the next couple days!
  • 2 lbs. Ground beef or turkey (your choice on meat)
  • 2 bags  Classic Cole Slaw Mix
  • 4 Green Onions
  • 3 tsp minced garlic 
  • 3 tbsp Amino Acids or Coconut amino's (you could use soy sauce)
  • 2 tbsp sesame oil
  • 2 tsp crushed red pepper flakes (optional)
  • 2 tsp ground ginger
Ground hamburger in pan as you normally would.
In separate pan I put sesame oil, soy sauce, chopped up green onion and chopped up garlic together and stir fried it until tender. I then added the cabbage  (cole slaw mix) , crushed red pepper and ground ginger and cooked until mostly tender, it still had a slight crunch to it which I prefer over super soft cabbage. Once that was done I drained the excess fat off of the hamburger or turkey and added it to the pan with the rest of the ingredients.  Stir together and Dinner is served :)
This is great cold too!
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My entire adult life I have always felt overweight...

transformation stories Aug 21, 2018

My entire adult life I have always felt overweight.  Even when I was young and weighed 130 lbs. I felt out of shape.  
I have had a desk job for 25 years, was a couch potato who loved spending the entire weekend binge watching Netflix, and wasn’t very fond of exercise or activity.
In December of 2017, as I dragged myself through all of the holiday festivities eating and drinking everything that was bad for me, I was feeling very sluggish, overweight, out of shape and exhausted all the time.  I would drag myself out of bed for work and at times was barely able to keep my eyes open during the day.
Little by little the weight had crept up over the years and before you know it I was 50-60 lbs. overweight.  I had just turned 46 in December and thought to myself that this must be my new norm as I enter into middle age.
Between Christmas and New Year’s, I received an email with a link to determine BMI.  Always resulting...
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I don't like this...

healthy lifestyle mindset Aug 14, 2018

 It has taken me almost 2 decades to find some of those God given cues with food that I know I was born with and were lost by disordered eating.   My dysfunction with food started back when I was 6 or 7 years old so I have NO memory of what it was like to just eat.  But, I can honestly say NOW most days I do sense those cues of when to stop eating by re-training how I eat and the mindset behind it.
Having Anna has been such a blessing and gift in SO many ways.  Watching her “just eat” has been restorative to me.  I want to share an experience through a 4-year-old that may help you too!
We were grocery shopping and her little eyes spotted some chocolate ice cream.  She had never had chocolate ice cream before and she really wanted to try it.  I mean like REALLY wanted to try it!  She had had other flavors before but not chocolate and this day it was a MUST.   I...
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Cucumber Quinoa Salad

recipes Aug 05, 2018
This is a quick summer salad to throw together for a picnic or to have on hand to go with your grilled veggies and/or protein.   It tastes fresh and lasts for several days in the fridge!
This is a great salad to bring to those picnics loaded with "treats".  It tastes amazing and is still healthy!
1 cucumber,  diced
2 cups of chilled cooked quinoa.  (if you have an instant quinoa cooks up great in that)
1/2 cup diced red onion
1/2 cup crumbled feta cheese
1/3 cup roughly chopped fresh basil 
1/4 cup olive oil
2 tbsp or apple cider or red wine vinegar
Juice of one Lemon
1/2 tsp. Italian seasoning
pinch of salt and pepper
Toss all the ingredients together to combine in a large bowl.
Whisk all the vinaigrette ingredients.  Combine the vinaigrette with the ingredients.  Chill and ENJOY!
Hope you are all having an amazing summer -enjoying lots of picnics, making memories and...
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Why I don’t drink alcohol

Before I even get into it I want you to know I am not against other people drinking alcohol and I think it’s highly likely that Jesus drank alcohol when he was on earth. I’ve just gone through certain life experiences that have led me not to drink.  I’m not saying you have to follow, but I do want to share my reasoning because some of it relates to health and fitness. 


I love lists and bullet points when I’m reading so I supply you skimmers with bullet points to keep you going. 


- Both my Grandfathers were alcoholics.  I did not know either of them real well.  Both died too young (one before I was born).


- I put myself in the hospital one time drinking too much (college).


- The flabbiest I ever got was when I was drinking alcohol the most.  Avoiding alcohol is AWESOME for my ABS!


- There is some research that says it’s good for heart health but several others that say it's no...

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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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