Diet is a Noun, not a Verb

Uncategorized Feb 26, 2019

I could almost leave it at that but I’ll add a little detail.  It is not something you DO it is something you have.  Diet the noun is the typical food for an animal or person.  You shouldn’t go ON a diet.  You already HAVE a diet.  Now it may be terrible, but it’s yours.  If you make a radical change to yourdiet, it’ll work for a little while. 


But…when it breaks down you go back to your typical eating and gain it all back and then some.  Instead take what you are already eating and make a small change that you can live with.  When people join our program they are sometimes shocked we don’t have a “DIET PLAN” for them to follow.  There are helpful guiding principles in nutrition that we try to improve on but that can look very different person to person. 


Don’t go on the “Stone age diet” or the “Plants only diet”.  Go on the (your...

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I was so frustrated and embarrassed

transformation stories Feb 26, 2019

I'd like to start by saying I am a very private person and hate being the center of anything so doing this testimonial for all to read will be very difficult but I honestly hope that in doing so can spark the interest and motivate someone to realize it's time to get up, get moving, get healthy so they can enjoy life for many years to come, as Art Williams would say "JUST DO IT!", so here goes:

I worked at a job for over 20 years and I really enjoyed it, until the company went through many changes at all management levels, plus many layoffs in production, they even froze pay raises and took money away. After laying off my workers my dept. I was expected to do the same amount of work. This became very stressful, and I even gained a new boss who thought he was all that, he wasn't and treated me like I didn't know anything and worse a female.  It hit me, I was stressed, overworked, and so unappreciated, all with having chronic migraines, hair literally falling out, and...

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Sweet Potato Waffles

recipes Feb 26, 2019

This was SO good and something out of the ordinary breakfast for us.  Try this on a slower weekend morning home when you don't have to rush out the door  or even dinner!  
Makes 4 large Waffles
3 medium Sweet Potatoes grated
3 large eggs
1/2 tsp. cumin
1/4 tsp. smoked paprika
1/4 tsp. garlic powder or salt
Sauted Kale or baby spinach in a little oil with salt and pepper
Eggs- fried or scrambled
Heat a waffle Iron.
In a medium mixing bowl whisk 3 eggs and spices.  Then mix in grated sweet potatoes.
Spray heated waffle iron and add mixture to cover all quadrants.   Cook until outside is lightly golden and starts to crisp.  Ours took about 5 minutes.
Saute Kale or spinach while cooking waffle.
Slice avocado
Fry or scramble eggs.
I like to make mine as a sandwich using 1/2 a waffle, fried egg, a few slices of avocado and sauted spinach.  You could do...
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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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Fit Minute - Booty Bridge

exercise videos Jan 26, 2019


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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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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