Fitness in Real Life - Health and Fitness Solutions for Real People

Aging Backward Challenge 10 Winners (click here)

My Body is now as strong as my Mind!

transformation stories Mar 09, 2016

Meet Chrissy!

I have done many diets through the years and I always put the weight back on...I come from a family of great cooks so good food has always been around which did not help and then having kids made me cook and bake more things at home...so when I first came to Tall Trainer I was at my lowest (highest weight) I have ever been at. I was eating badly all the time and not caring and not doing a single stitch of exercise and felt horrible about myself.

The inspiration for me was Christine, she had tried to get me for the longest time to just try a class and always said you can do it but I just did not believe in myself enough to believe I could. So when I got to the heaviest I had gotten I said that is enough and finally had the courage to take Christine advice and just try it. I saw how it changed her life and I wanted that change. I wanted to be able to physical activities with my kids and not feel like throwing up. I wanted to...

Vegetable Comfort Soup

recipes Feb 25, 2016

Vegetable Comfort Soup

This is just a really healthy soup that is loaded with good

stuff! It reminds me of a soup I ate when I first started my weight loss journey. It helped transition me into eating healthy again and have less cravings!

Ingredients:

1 Tbsp. olive oil

1 large onion, chopped

2 carrots, peeled and chopped

2 celery stalks, chopped

2 garlic cloves, minced

1 large sweet potato (about 2 cups), chopped

2 cups peeled butternut squash, chopped

2 cups cauliflower florets, chopped

2 cups sliced cabbage

1 28 oz. can diced tomatoes

6 cups vegetable stock

2 tsp. Italian seasoning (or a mixture of dried

parsley, basil, oregano etc.)

1/2 tsp. cracked black pepper

1 tsp. sea salt

2 Tbsp. freshly chopped parsley

Instructions:

Heat up a large pot over med-high heat and add olive oil.

Throw in onion, carrot and celery and cook for 3-5 minutes or until onions are translucent.

...

Exercise of the Month -Dumbbell Side Plank Back Fly

exercise videos Feb 24, 2016

Exercise of the Month - Dumbbell Side Plank Back Fly

This compound exercise will work your CORE muscles (particularly the love handles AKA Obliques). It will also work your shoulders and upper back. It's a great exercise for better posture and strength...but also for looking good in warm weather clothes.

CLICK HERE to watch 2 minute instructional video

Quick and Easy Chicken Lettuce Wraps

recipes Feb 17, 2016

5 Minute Avocado Chicken Lettuce Wraps

Serves: 1-2 (feel free to double and triple the recipe so you can have leftovers for lunches)

This was so incredibly easy to make and DELICIOUS! Low in carbs and high in protein. Its also gluten and dairy free! I like to double up my romaine leaves per wrap so I am getting extra greens! This would be super easy to pack for work lunch and I bet people would be envious! You will have to hide it in a brown bag, put your name on it, strategically place it in the fridge and HOPE that no one will find it!

Ingredients

4-6 romaine lettuce leaves
1 medium avocado
½ lemon or lime (for juice)
1 cup cooked chicken, shredded or cubed
1 roma tomato (or handful of grape tomatoes)
2 tablespoons chopped onion (red, green, white…whatever you like!)
¼ bell pepper, diced
Salt, pepper and garlic powder to taste.

Instructions

Cut avocado in half, remove pit and scoop flesh into a...

It gave me what I had been missing..CONSISTENCY!

transformation stories Feb 11, 2016

Meet Christen:

As a teenager I never flipped through fashion magazines, wishing I was model-thin. Instead I admired girls who were runners and athletes. I was more impressed with a person who had muscle and tone instead of someone who was just thin. I wanted to be just like the athletes – someone who was strong and capable, not just skinny. But I never knew how.

Diagnosed with asthma at the age of 12, I shied away from exercise as a kid and used my beleaguered breathing as an excuse. I played tennis in high school because it was a sport I could do that involved the least amount of movement. Needless to say, I wasn’t so good at it, often relegated to the third string of doubles players, if I played at all. I remember dreading the Presidential Fitness Test in school because I was terrified of the timed, one-mile run. I often asked my mom to write me a note to get out of it, blaming it on my asthma.

I struggled with my weight throughout college and into adulthood. I felt...

Birthday Workout!

exercise videos Feb 09, 2016

We did a different workout this year but this is such a great video full of exercises you can do at home that I thought I would share this again!

So I'm 35 this year (not 34) and maybe if I have time I'll make a video that describes my 35th Birthday Workout. Until then as you watch this video. Keep in mind that all the exercises have different levels to them and there are some people in boot camp who don't do some of these exercises for various reasons. "exercise" good judgement and if you can't figure one out move on (and call us about training too if you want).

Happy Jeremy's Birthday to YOU!
Jeremy "tall trainer" Biernat

P.S. to all 35 who took advantage of my birthday gift yesterday, thank you and good luck. I hope to hear about what you learned at the end of the week!

P.P.S. here's the video link if clicking on the picture doesn't work
https://youtu.be/K_lRXfOymvY

Cabbage, Apple and Kale Salad

recipes Jan 06, 2016

Anyone need little break from all the special treats about now?!

This salad is fresh, crisp and delicious! Whenever I look at a recipe I size up how long will it take me to make it. I thought chopping the cabbage would be a total pain but it wasn't and went really fast! It makes a large amount and lasts several days so I found it worth the small amount of time it took!

Serves 8

Salad Ingredients:
2/3 head cabbage, thinly sliced and then chopped into short strips
2 small Granny Smith apples, peeled and chopped
5 cups baby kale, stems removed and washed if needed (Aldis, Wegmans and BJ's carry this now)
1/2 cup dried cranberries
1/2 cup shelled pistachios (I have also used raw pumpkin seeds because pistachios are EXPENSIVE)

Dressing Ingredients:
3 T olive oil
2 T white balsamic vinegar (or use rice vinegar or another mild white vinegar if you don't have white balsamic)
1 T lemon juice OR the whole lemon if you like it “zingy”
4 tsp. Honey...

I no longer hide behind my clothes

transformation stories Jan 01, 2016

My name is Stacie Rogers and I started Tall Trainer in January 2015.

Before that I felt like I was a hamster spinning around in an exercise wheel but not going anywhere or seeing any progress. I exercised at home sporadically to punish myself for what I had eaten or exercise so I could eat whatever I wanted. That led to me being overweight, frustrated and having low self-esteem that directly affected my role as a mom and wife.

What inspired me to change was realizing if I took an amazing opportunity at Tall Trainer and worked on me, it would transform my life and make me a better wife, mother and friend!

The compassion the trainers had and non-judgmental way they equipped me with my exercise and nutrition totally changed me from the inside out! I no longer hide behind my clothes or sit on the sidelines watching my kids play. I live in the present and am not hiding in the shadows of life!

As of this morning I've lost 23 lbs., 6+ inches from my waste and have...

I am finally getting the results I wanted

transformation stories Dec 10, 2015

Meet Chuck!!

Where did you come from? Your starting fitness and nutrition level?

Before Tall Trainer I thought I was in really good shape. I work from home so during my lunch break I would run 3+ miles or exercise on my Bowflex machine. I thought I was working hard but never saw the changes I expected from my workouts. My wife is a member at TT so she used Vitabot and kept a lot of healthy food in the house but somehow I most often chose chips instead of the fruit or vegetables. I assumed my workouts would make up for ANYTHING I ate and again, wondered why I didn’t lose weight and didn’t see any results.

What inspired you to start?

My start at Tall Trainer was based totally on being frugal! There was a contest a few months ago where current members would win free months of workouts if they brought in the most new members. I was hoping if I enrolled for one month my wife would win 3-months free. She did win 1-month, but I was the big winner! After surviving my...

HOW I LOST 7% BODY FAT...EATING POP TARTS....IN BED!?!?!

healthy lifestyle mindset weight loss Dec 03, 2015

HOW I LOST 7% BODY FAT...EATING POP TARTS....IN BED!?!?!

By: Sarah Biernat RN, CPT
***For those who are totally against pop-tarts please read the bottom***

This is ABSOLUTE truth! I promise there is no fib, but there is much more to this story! If one were to look on my side of the bed they would likely see pop tart crumbs, and that shinny wrapper crinkled on my nightstand. Some nights the crumbs wake me up and I have to brush them onto Jeremy’s side of the bed.Marriage is SO FUN!

But wait, wait, wait. This goes against ALL science and what the fitness magazines tell me to do to lose fat. Eat pure sugar right before bed? This should make me wake up with hips in the shape of pop-tarts or cinnamon buns or something like that, RIGHT? Well, that is not what happened for me.

This is what really happened....

High School was the peak of pop-tart eating days for my fellow classmates. This was also the peak of my anorexia. I was pretty much hungry ALL the time and refused...

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