Are you living for your future??

mindset Nov 10, 2022

This picture is Gwen.  She is holding up her 3 grandkids a total combined weight of about 138 pounds!!  Gwen is a great example of what is possible when you are doing the work of regular exercise and healthy eating.  She is strong, energetic, and healthy.  This is not true of all grandma's or even moms!  But, it is possible for most of us to do this and feel this good in our 50s, 60s, and even 70s (and maybe not all the grandkids in our 80s!)



I know we are supposed to be in the present trying to experience the moment we are in.  Not too lost in the “what if’s” of the future or be stuck in the past. 


But, we all know we need to be thinking of this future thing.   We don’t get to enter our “golden years” without some prior planning if we want it to go smooth-ish.


FAR TO OFTEN we are seeing people reach those years and really stop living life.  They aren’t able to partake...

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Zig Ziglar's Goal Setting Formula (7 steps)

Most people don't set goals right and therefore come no where near achieving them.  Goal Achievement Coach Zig Ziglar has 7 steps to setting a goal that will help massively!

This whole video below is gold but you can get the point and watch just 4 minutes and hear the goal setting formula a couple times.  I typed it out in a PDF for those who want to work on it.  DOWNLOAD PDF HERE.  

Here are the 7 steps:

  1. Write the Objective:
  2. Date to be completed: _____/______/_______
  3. Obstacles I will have to overcome:
  4. People or groups I’ll need to connect and work with:
  5. What do I need to know/learn?
  6. Plan of Action:
  7. List of Benefits for Objective being completed:

When you have time you should really consider watching this full Zig presentation.  What an amazing world we live in that Zig Ziglar is available to us day and night!

(video will start at the goal setting spot and you'll get the idea in 4 minutes of watching)

God Bless,

Jeremy "tall trainer" Biernat


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You have to serve someone...Who will you serve?

This has been popping in my mind over the last 2-weeks so I’m going to get it out of my head and see what you think of it.  Everytime it has the Bob Dylan songs seems to come with it!


“You’re gonna have to serve somebody.  It may be the devil or it may be the Lord but you’re gonna have to serve somebody.”  - Bob Dylan


I try to read my Bible every morning.  Just a few minutes.  Sometimes it’s helpful, sometimes I’m glad I wasn’t alive then, sometimes it’s tricky, sometimes I wish I could have been there.  I need to add, I’m no biblical scholar and my faith is strong but complicated.  I am rarely if ever on a religious or spiritual high.  I get jealous of those who are. 


But, I learn when I read it and I’m trying to use more if what’s in there to effect what I do “out here!”


In Romans 6:16-19 it says this…

“16 ...

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Is she right? Handle Hard Better - Kara Lawson

mindset Oct 24, 2022

Kara Lawson: Handle Hard Better

I don't want to discourage someone in a tough spot right now.  Tough spots do change but life is tough!  You can grow and handle it better.  Sometimes people ask when squats get easier.  If you are trying to make progress hopefully it doesn't.  As soon as you notice it is easier we are supposed to make it heavier or harder.  

We make progress in life BECAUSE of the challenges.  You can overcome the spot you are currently in.  

What do you think?

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Dealing With Grief

healthy lifestyle mindset Sep 30, 2022

Denise has been a student of grief and has experienced her own grief and I believe God has gifted her with incredible insights and help for those who are grieving, which when we are honest is most of us most of the time.  

Will we ever be happy again after a big loss?

How do we get through grief?

What if my grief is smaller than others?

Why do we grieve?

If you need to reach her after this you can email her at: [email protected]

She facilitates a Grief Support group Locally in Canandaigua, NY

Crosswinds Wesleyan Church

3360 Middle Cheshire Road

Canandaigua, NY 14424

Next session starts October 13th 6-8pm

Session will run many weeks

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What makes a body look young or healthy?

We can see it but sometimes can’t define it.  I remember driving our car down the road and Sarah and I both saw a girl walking down the road.  We were coming up behind her.  As we passed her we realized it was one of our clients.  From the back she could have been 25 years old.  Her face brought her to 50’s and we both new she was in her 60’s.  We both commented the same thing.  She was in awesome “shape”.  Of course we told her so the next time we saw her! 


We have dozens and dozens of clients like this.  If you are just looking at the body you get a certain impression of age.  What makes us have this impression?  What makes a body look younger or healthier? 


I think it’s three things.  Muscle, posture, and a narrower waist. 


This does mean weight loss is a factor here.  But we have all seen the tiny old lady who looks old and frail and you can...

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15 Common “GYM” problems and how we fixed them…

exercise tips Jul 26, 2022

Problem #1: A Standard Gym Membership is paying for access to equipment.  Most people don’t know how to workout so they end up on the treadmill or elliptical. 


Solution: There is no activity in our studio that isn’t lead by a certified trainer designed to create results. 



Problem #2: Standard workout classes are filled with lots of people who drop in and you don’t get to be as comfortable because there are always people you don’t know. 


Solution: We only allow people to join at the beginning of the month and at a particular class time so the group is consistent.  You get to know them and the comfort level and support you feel after the first week is amazingly valuable. 



Problem #3:  Most gyms are shared spaces so members stop and stare at classes exercising or you share space with many other groups. 


Solution:  We acquired a large space that is completely...

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My weight had been increasing over the years...

transformation stories Jun 24, 2022


I started my Tall Trainer journey in January of 2020. Prior to starting, I had been mildly active but my nutrition was not great. My weight had been increasing over the years. The only time I had lost weight in the past was if I had kept track of what I ate. Then it would creep back up again. In 2019, I became a grandma- which is THE BEST! I really needed to figure out how to be fit and flexible. I wanted the strength to be able to carry and play with my grandson as he grew. This became my “WHY?” 


I had heard about Tall Trainer years ago and bought their Fitness in Real Life book- and actually read the whole thing and marked it all up. I looked up the website and decided to call and see if maybe I could join a class.


I was amazed and so thankful for the positive information that I received in that phone call. Stacie (the lady who took my call) was so upbeat and said that they were all REAL PEOPLE…who ate pizza! That...

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You are a WHOLE person

mindset Jun 14, 2022

See them there wrinkles coming, See the imperfections in my skin tone...are my eyebrows too bushy..can you even tell I have them??... I zoomed in on noticing these things after I got target marketed for wrinkle cream and botox when I turned 40...


Some of you know my back story- but at age 14 I went into a full-blown eating disorder – started with anorexia and then progressed into basically EVERY form of disordered eating.  My weight was at a low of 89 pounds and a high of 189 pounds.  At all of those weights I thought I was fat.  Yes, at even 89 pounds I thought I needed to lose more.  So, needless to say, the lens I have on myself is whack.  I have learned what I see in the mirror can’t be trusted and I try to not spend too much time analyzing it or I go into a tailspin of NOT GOOD.


You don’t have to have my story to struggle with body image.  Media has done a number on us putting an unrealistic and a not even possible...

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