Warm Romaine Salad
One Minute Exercise- Scale Pulse
Hey Friend,
- Balance
- Shape and tone the Legs
- Stretch and Strengthens Legs
- Improves posture and strengthens lower back
I started to realize my clothes were getting snug-er!
Prior to last year, I worked in Buffalo for 8 years, staying there during the week. I rented a room from a lady and although I had full access to the kitchen, cooking is not for me. Tried to bring food for the week with me on Monday mornings and it was usually just skimpy salads, sandwiches, cheese & crackers and the like. Easy to make/easy to eat but not too nutritious. That was my "work life" and when I came home on the weekends I usually stayed home because I was away from home all week. My husband has been doing all the cooking for years now and I've been eating the delicious meals he makes... almost always going back for seconds!
I started working from home a year ago June and my office just happens to be right around the corner from the refrigerator. By September of last year I started to realize my clothes were getting snug-er and I wasn't doing anything for exercise. I had been seeing the Tall Trainer ads in the Penny Saver for quite a while so I called, took down the i...
Grape Salsa
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.
1 cup seedless green grapes (quartered)
I hope you enjoy!
The NEW incentives in Boot Camp
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
Dairy Free Egg Nog
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.
Trainer Spotlight!
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 explained it to me, it sounded intr
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 November!!!
I am so excited that they are...
Pumpkin Mousse
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 :)
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!
Halloween Candy Rules
HALLOWEEN CANDY RULES
(how many calories and how hard is it to burn that stuff off anyway?)
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 in general!
