Immune Booster Citrus Smoothie

recipes Jan 10, 2019

Being preggo and having a kid in school instills a strong fear of getting sick!
This time of year I swear I can see germs in the air.  Here is a quick and healthy smoothie loaded in Vitamin C and tastes amazing.   
Immune Booster Citrus Smoothie
-Serves 3-
2 medium Navel Oranges (I add a little peel in too since that is LOADED with Vit C)
1 Large Banana
1 cup of frozen mango chunks (would be good with pineapple too)
2 cups unsweetened Almond Milk or Coconut milk
1/2 cup plain full fat yogurt
1 tsp ground ginger
Close your eyes and pretend you are someplace warm and sunny while you are drinking it too!
P.S. This smoothie is NOT meant to be a meal replacement but to go along with a protein source.  If you drink this alone you most likely will be starving shortly after.
Per serving:
Calories: 182
Protein: 4.4
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I dropped the F bomb in front of my Kid😳

mindset Jan 10, 2019
I said the “F” word in front of my kid!!!!
Do you ever have one of those seasons of life where you feel like you are walking around as the worlds punching bag.  I have had a few of those!

Most recent was our season of “flooding”
It all started the day after thanksgiving.  I went to our garage refrigerator to get something out of the freezer.  When I opened the door raw “chicken juice” seeped out and went all over the floor.  The refrigerator had died.  I was exhausted from the holiday but had to deal with that situation right then.  I was able to save some food and was a meal prepping fool trying to not lose hundreds of dollars in meat.  (I buy in bulk because I HATE to shop).  Ugh, this annoyed me.
The next weekend I woke up at 3am on a Sunday and decided I would go organize the Christmas presents in the basement.  As I walked down...
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I was in a place of mediocrity.

transformation stories Jan 03, 2019

Before starting at Tall Trainer I was in a place of mediocrity. I was in fairly good shape with okay nutrition (at times) and I had pretty much disqualified myself from finding or surpassing the physical strength I once had years ago. 
I had no idea the transformation that would take place on the outside but even more on the inside once I started my journey at Tall Trainer.
Tall Trainer has made me dig deep within myself and truly unlock my potential in a way that I never knew was possible. This has translated to every single area of my life. 
Tall Trainer helped me get control of my nutrition in a way that was achievable and manageable, even to someone like me who is VERY easily overwhelmed by food and nutrition with all the information out there. The workouts are so fun but challenging and push you to become your best! 
I am not only in the best shape of my life, but I have discovered physical and mental strength I didn’t know I...
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We are having a ....

mindset Dec 04, 2018

Jeremy and I are so excited to announce we are having a GIRL!!
Becoming a parent is such a wonderful, magical blessing.  Anna was our little miracle baby.  I wasn’t sure if I could conceive.  My love and connection to her was INSTANT and unlike ANYTHING I have ever experienced. Nothing I doubted or questioned.  I think all parents can relate.
Here is where I will get honest.  Having a second child is a little mind boggling to me.  Don’t get me wrong, I am super excited and I know this will be amazing BUT right now we have a pretty awesome family unit.  We flow well.  My love for Jeremy and Anna is something I have not experienced before.  We are NOT perfect and life is NOT easy, but it is a beautiful mess that is OUR beautiful mess and I LOVE IT.   How can I possibly love another child without messing up this established family...
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Stuffed Acorn Squash

recipes Dec 03, 2018
Acorn Squash with sausage, apple and quinoa
2 acorn squash (cut in half. I did it width wise and almost sliced my left hand off. I'd suggest length wise.) 
I small onion, diced 
2 celery stalks, diced
1/2 # of sage sausage (you could easily substitute ground Turkey and add 1 Tbsp of rosemary or sage)
I small apple, diced
1 1/2 c. Of cooked quinoa
Cut the squash in half (I had potato squash which is a white acorn and used that. Try it-- so good!).
Brush with oil and a little salt and pepper. Cook at 400° for about 45 min or until soft.
Meanwhile cook onion and celery. After a few minutes add the ground meat you choose to use and an apple. Cook till... cooked. Haha! Take squash out of oven. Mix quinoa in with the meat mixture and spoon into squash. Top off with sprinkle of parmesan cheese if you like and cook at 400° for 20 min or so. 
If you have any extra meat mixture it's good just...
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I had nothing to lose but could maybe gain a new life!

Uncategorized Dec 03, 2018

This past summer I was feeling a bit lost.  Still trying to get used to “the empty nest”, I was doing the same thing every day.  Up for work, finish work, come home, have a couple glasses of wine and grab whatever for dinner, go to bed and repeat it again the next day.  I have always disliked myself, was always sucking in my gut everywhere I went.  I was very uncomfortable with myself, constantly self-conscious about being overweight.  My weight has held me back from doing so many things in my life.  I’m sure my life would have been a lot different if I wasn’t overweight.  I knew I had to do something to get healthier or I was headed down a road of physical problems.  I knew I needed to be at my best physical health to help my family members, and I want to be around to play with grandchildren someday.
I have been overweight my whole life.  I would get winded going up stairs or taking a walk.  I would...
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The Secret to Growing Your Mind

mindset Dec 01, 2018

My book, Grow Your Mind, Shrink Your Waist is designed to open up the floodgates of your mind. Your success in weight loss and fitness absolutely depends on the way you see things. Where some people see problems, you need to be able to see the opportunity.

If you have the mind of an overweight person, you'll need to adjust that and grow into the mind of a thinner person. If you maintain your overweight mind, even if you achieve some level of success in your fitness, you'll find yourself backsliding to what your mind knows: how to be out of shape. You'll need to upskill your brain and thought processes in order to see long term success. 

How can you change the way you see things?

By following three key steps in the growth loop: LEARN, TAKE ACTION, and KNOW WHY.


Learning is essential to getting you to a new place. In the United States, higher education has never been more widespread. The concept of equipping yourself with more knowledge as a way to perform better at work is...

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Why the Ketogenic Diet Probably Isn’t What You’re Looking For

Uncategorized Nov 28, 2018

If you’re a keto-fanatic, keep going with it. Don’t let me stand in the way of your results.  

First let's talk about what ketosis is. When the body is starved of carbohydrates that can be used for fuel (grain, fruit, sugar, cereal, pasta, and even beans) the body will go into ketosis. In this state the body will burn fats efficiently. And it will also produce ketones, which some claim help improve brain function. Ketones can also cause major problems if their concentration gets too high. It's a bit complicated, and there are plenty of strong opinions around it. A simple way to think of it is: strict Atkins diet that is rather unforgiving of slip ups - it can take anywhere from two to seven days to get back into ketosis.

There is one major consideration that you need to bear in mind if this is the life you want to live: is the ketogenic diet the forever answer?

For a few people, it is the forever answer (notably, those with epilepsy). For most people, cake on...

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Take a MOMENT to CHANGE your life!

Uncategorized Nov 27, 2018
I actually don’t set resolutions anymore. I feel like it has become kind of a joke. That most people do them for about one month and then all is forgotten. Gyms are packed in January but plenty treadmills open in February. 
I want to set you up to have a successful, healthy, empoweringyear ahead!   Drawing from some of our favorite mentors I have put together questions that can set you up for an awesome year ahead!
I use an annual guidebook to reflect on my previous year and plan for the coming year.  I truly believe one of the MAIN reasons I have maintained my 60-pound weight loss for 16+ years (minus pregnancy’s) is because I have become a massive goal setterand I DAILY check in on these goals/intentions.  I create a year plan of things that I want to happen in my spiritual life, health, marriage, parenting, career, finance, impact in the...
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Why I Wrote Grow You Mind, Shrink Your Waist

Uncategorized Nov 15, 2018

I've been in the fitness industry for almost six years now. One thing I'm good at is picking up on patterns and noticing some of the finer points of what is happening. One thing that I've noticed, and that is one of my biggest frustrations as a trainer, is the mindset that people have when it comes to health, fitness, and nutrition.

Tall Trainer Fitness Systems specializes in helping people lose weight. We do much more than that, but that is what our bootcamp classes are known for. We get people into great shape, even if they haven't seen success elsewhere.

In the day to day interactions with my clients I get to see a lot of their struggles up close. And it's during those struggles that I get a glimpse into their internal state, how the mind is working. Where I see people get caught up the most is when they encounter failure. A recipe turned out bad, they gained over the weekend, or they had a family or professional crisis that derailed them. These situations are not uncommon. What...

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