The NEW incentives in Boot Camp

New Boot Camp Climb

We've been thinking about this for years and finally have decided on a way to do it.  We wanted to allow you to have more to shoot for than just survival of boot camp so we've made levels and incentives similar to the martial arts system.  Watch the video to find out more!  If you weren't here on day one this month definitely watch the video!  CLICK HERE

My hope it this helps you to reach higher and do better!  2018 is going to be a GREAT year!

Jeremy 'tall trainer' Biernat

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Grape Salsa

recipes Jan 04, 2018

Christine shared this recipe with me that she has had for years!  This is so light and refreshing.  We added this on top of chicken, but it would add amazing flavor on top of steak or pork.  The left overs I ate as a snack with a few of the pumpkin tortilla chips.  

It's a great way to add/sneak in some for fresh fruit and vegetables!
Grape Salsa:
1 cup seedless green grapes (quartered)
1 cup seedless red grapes (quartered)
1 cup cucumber diced
2 tbsp. Lime juice (or lemon would work)
2 tbsp. fresh cilantro
1 tbsp. finely sliced jalapeno (optional)
salt to taste.
Combine and mix all together.  Chill 1 hour stirring occasionally before serving.
**I only halved my grapes.  I did about 6 quartered and thought "I don't have time for this" :). It still tasted great!!**

I hope you enjoy! 
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Dairy Free Egg Nog

recipes Dec 05, 2017

I grew up having the original raw egg and all eggnog every year at my "Nana's" house.  She always made it Christmas Eve after a lasagna dinner.  It defiantly left my stomach in agony! But, I love it so much I would still drink it year after year.  Now I crave a glass just as a memory of my childhood Christmas' with my grandparents.

I found a dairy free recipe that tastes like the original without the agony.  This is still a treat but a better option and less sugar.
Dairy Free Eggnog (serves 2)
1 cup almond milk
1/2 cup raw cashews (soaked in water overnight and drained)
1.5 TBSP maple syrup
Pinch of Cinnamon
Pinch of Nutmeg (freshly grated is the best)
Drop of pure vanilla extract
Combine all the ingredients in a blender and blend until smooth.
Chill or serve over ice.
Grab a fancy glass, sit down, a sip the memories :)
I hope you enjoy! 
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Trainer Spotlight!

transformation stories Nov 21, 2017

Lynn's transformation:

For as long as I can remember I have had an issue with my weight. I started gaining at 12, was able to maintain that weight gain through my teen years, with only a few ups and downs on the scale.

Then came married life and children. As the years crept along so did my weight. I would try to lose on my own and I would do ok for a short time but then would give up and the weight would come back. When my children were young I was a stay at home mom. I loved that I was able to do so but of course that meant I had easy access to the kitchen. Making “treats” for the kids meant I had “treats” too. I always longed to be thinner. At that time in my life it wasn't about being healthy and fit, it was only about being thinner. Longing and wishing didn’t produce the results I wanted.

When I was in my early 40’s, I was at my heaviest. I remember a friend of mine had asked me if I would like to join a Bible study weight loss program. As she...
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Preventing the Old Age Slouch/Hunch


I have the repeated honor of appearing on FOX ROCHESTER's morning show "Good Day Rochester" on a monthly basis.  This time I talked about the "old age" slouch which isn't quite old age anymore. 

I did forget one of my points that I wanted to make.  (live TV is tough!)  I forgot to mention Wolff's Law that says our bones change based on the stress put on them.  "If you keep making that posture you're going to get stuck that way." 

Your bones will actually form to that shape and you might not be able to UNDO what you have done!  While you still can straighten up make sure you are proactively working on this!  Watch the video above for a few ideas on how to fight this.

While I have your attention I wanted to share something I'm pretty excited about!  There are still 5 days left until the end of this boot camp session but our clients are already down:

161.4 Pounds in...

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Pumpkin Mousse

recipes Nov 07, 2017

You all must try this.  It was SO fast and easy to put together and required NO baking!  It tasted like pumpkin pie filling BUT instead is packed with nutrients!  This is NOT a low calorie food so don't "gobble" it all down :)

1 can of pumpkin -1 3/4 cup
3/4 cup canned coconut cream divided
3 Tbsp. Maple Syrup
1 1/2 tsp. Cinnamon
1/2 tsp. Ground Ginger
1/2 tsp. Ground Nutmeg
pinch of salt
Cream Topping
2 Tbsp. Coconut cream
2 tsp. Maple Syrup
Pinch of Cinnamon
To Make the Mousse-
Place all the top ingredients in a bowl and whisk until Smooth.  Divide into 4-6 Jars, cover and chill at least 2 hours or overnight.
Coconut Cream - Mix the cream, syrup and cinnamon together and refrigerate.

Place a dallop of cream over top of the mousse just before serving.  You could add toasted coconut on top for an extra special touch!

I hope you enjoy! 
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Halloween Candy Rules

(how many calories and how hard is it to burn that stuff off anyway?)

VIEW on FOX Rochester

My mom agreed to go on the News with me last week and ride an exercise bike to burn off the Calories in the piece of candy I'm holding.  Yeah that's my mom!  I'm 36 and I'm not the oldest kid.  She is a great spokes person for our program AND Exercise / Nutrition in general!

4 Helpful Candy Rules:

1 - Don't buy it until the day before (if you already have...Danger!)
2 - Buy Candy you don't like
3 - Don't open the BIG bag - once you do you'll be more tempted
4 - Make a kids day - at the end of trick or treating dump all your candy in the last kids bag and turn out the light.  That kid will remember it forever!!!  (and you won't start your holiday weight gain early)

At anywhere from 20-120 Calories for a "fun sized" candy you could easily bring in an extra 500 calories per day in a couple bites.  Plus the high sugar content makes you more hungry...

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I was stuck in a state of being OK..

transformation stories Oct 20, 2017

Yanira's Transformation:

Before I start telling my health journey, let me said Tall Trainer has been a blessing not only for me but also for my family. When I started boot camp I was in a place where I think a lot of moms out there can relate. I am a stay at home mom, who is all the time with my kids. I felt selfish doing anything for me, if I did not include them. I was overtired, unfocused, exhausted, I used to eat anything at any time; I did not feel enough for myself. I was in a state of being ok, that was enough for me. I used to think that I did not have time to do anything for me. My responsibility as a mom was my excuse to think that I did not have time to exercise or time to take care of myself.

 One day something shifted in me. The possibility of being better, the possibility of a change. It was not about me anymore, it was about being a better mom, engage in my kid’s games, play with them, and enjoy them, being not a good but a great role...
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Mexican Cauliflower Rice Skillet

recipes Oct 05, 2017

This is SO fast and so EASY!  Its good warm or cold.  I make a huge batch and put together meals to eat for lunch for the next several days!  You are getting a TON of veggies without it feeling like you are chewing for days!

This is a MUST ADD to your recipe box!

1 pound of lean ground beef or turkey 
1/2 medium onion diced
1 red pepper diced
3 tbsp. taco seasoning (I use trader joe's brand)
12 ounces cauliflower rice (fresh or frozen)
1 14 ounce can of diced tomatoes (or fresh)
1/2 cup shredded cheddar cheese

-In a large skillet over medium heat, brown the ground meet until almost cooked through.  Add the onion and pepper and continue to cook until no longer pink.  Stir in the taco seasoning

-Add the tomatoes and cauliflower rice and stir to combine. ( 6-10 min)

-Sprinkle cheese on top and cover until the cheese is melted.

I like to add some avocado on top or plain greek yogurt. 

*substitute beans for the meat and...

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I needed to make a serious change!

transformation stories Sep 20, 2017

Jenny's Transformation:

When I joined Tall Trainer in October of 2015, I was in serious need of making a change in my nutrition and fitness levels.  I had lost weight before but was pretty close to my highest weight ever.

My motivation came from inside.  I realized that I needed to make a change or run the risk of health problems.  I was also feeling limited in what I could do and just not feeling good about myself.

My 1st few months were amazing!  I lost weight and felt successful.  After just 2 months, I was down 25lbs., 2.4% body fat, 7” on my waist and 5” on my hips!  Andrew’s positive encouragement made me feel that I could do this and it was worth it! 

I have learned so much from all the trainers and our daily mini lessons.  Their positive approach toward life and physical fitness has changed my attitude on living a healthy lifestyle.

After 18months I am down 64 lbs., 13” at my waist and more than 10%...
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