Proof your mind controls your hunger!

weight loss Feb 20, 2019

I stumbled across this and it was too good not to share. 


Milkshake Study YUM!


Grehlin is the hormone in your body that is responsible for hunger.  (think growlin’ grehlin).  The higher it is the hungrier you are.  They did a study with mostly college students.  There are a lot of studies on college students because for a couple bucks and a milkshake they’ll do just about anything.  So, they had them fast for 3 hours!  Basically, they needed them to be a little hungry.  They checked their Grehlin levels when they got there and then gave them a milkshake called sensible delight that promised guilt free pleasure.  At only 200-300 Calories, low sugar, etc.  They had to wait an hour for the milkshakes effect show up in the blood.  Then they checked the Grehlin levels again.  They had fallen.  Not far but some.  From what we know the more you eat the more they fall so a small milkshake should...

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Never Plateau Again

Uncategorized Feb 05, 2019

Plateau. It can seem like such a dirty word at times. 

You may feel:

  • Stuck
  • Stagnant
  • Loss of Momentum
  • Powerless

Plateaus are not fun. You work so hard, yet you aren't seeing any positive results. To break out of a plateau you must do the opposite of all those feelings we just listed. 

You need to create:

  • Change
  • Motion
  • Improvement
  • Ownership

In order to do all of those things you'll need to tap into The Growth Cycle. There are three parts to creating growth and blasting through plateaus.




You'll need to understand why you're doing something (PURPOSE). You'll need to actually go out and do something (ACTION). And you'll need to find out more information or get some guidance (LEARN). 

Here are a few examples of each.


  • Plan out dinners for the week
  • Sign up for a workout
  • Take time for some meditation/breathing
  • Pack your lunch
  • Have the difficult conversation that you keep worrying about
  • Identify what the deeper problem really is


  • Go...
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Bootcampers Found to be 150% Off in Food Estimation

Uncategorized Jan 25, 2019

We've run numerous experiments over the years trying to highlight one simple thing: you eat more than you think you do. We've shown this by having people make peanut butter and jelly sandwiches, pouring cereal, and creating their own lunch from materials provided. 

We've found that, consistently, our clients are off by at least 50%. That is, they created a sandwich, inside a fitness studio, while the trainer was watching, and they still made it 50% higher in calories than what a "typical serving" would be. Some experiments show as much as 150% error! That's like thinking you ate 300 Calories, when in fact you ate 750!!!

The problem: just knowing about this bias does not help. If you read this article, and this information is new to you, it will not change the way that you serve yourself. Our clients are pretty aware of the bias that they have (and they are very intelligent people!) Yet they still over serve themselves in experiments. 

My quick suggestion is this: ...

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Mrs. Central New York!

transformation stories Jan 21, 2019

I first came to the Tall Trainer in 2017. I wanted to get a solid fitness routine set and become part of a program with a set schedule and more accountability. I had tried reaching my goals on my own and it wasn’t working. I also felt I was losing strength the last couple years and did not like that feeling. My friend Tanya Goff referred me. Tanya’s mother Marianne had lost an astonishing 100 pounds working with the Tall Trainer so I thought “these people sound like they know what they are doing”! Upon arriving I immediately felt as ease. I loved the sense of community and feeling like I belonged. Some other places I’ve tried and didn’t feel like I fit in. I loved that it would not go unnoticed if you didn’t show up; this was helpful for accountability. 
I had some success and then stopped coming because I got involved in a big business venture and it was taking so much money and time and...
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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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