Aging Backward Challenge 10 Winners (click here)

Is the enemy Carbs or Fat?

Is the enemy CARBS or FAT?


This debate has been going on for decades and you may already have decided what you think.  I thought as a personal trainer I should weigh in with my opinion and what has lead me to that conclusion. 


Fat has been an enemy for a long time.  March 1984 Time magazine railed on bacon and eggs.  The beginning of low fat and low cholesterol products.  Since that time I’m not sure we’ve gotten any healthier in spite of amazing breakthroughs in health care. 


My Vote is CARBS are the enemy…but not all carbs.  I think processed carbs are particularly nasty.  (though I still eat some).  I had better mention that fruit and vegetables are made of predominantly of carbohydrates but their fiber and nutrients radically change their effects on the body.  They are A-ok.  (though I still think apples make me too hungry to eat by themselves).


How I have been persuaded to be...

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Snow Day- Card Game Workout

exercise tips Jan 17, 2017

Snow Day – Card Game Workout

Wintertime can be a tough time for physical activity. The thought of going outside to get the mail can start us shivering. Run? Walk? OUTSIDE???? Ridiculous!!! Here's an idea to keep you inside and in great shape. Cardio without running or going outside! You will need a standard deck of cards.

Assign each suit a different exercise:Hearts = Jumping Jacks
Diamonds = High Knees
Clubs = Burpees

Spades = Mountain Climbers

Set a timer for 30 seconds (set it to repeat). Flip a card over and do that exercise until the timer goes off again. This will take you 26 minutes to finish the deck.

Want it harder? Try setting the timer for 45 seconds or for a minute! (warning: a minute will make it a 52 minute workout!!!)

Note: jokers can be taken out or left in and mean you have to repeat the exercise you just got done doing!

Other options for exercises: - Punch the Air
- Squats
- Repeater Knees

- Random Dance - Rest
- Tantrum
- Duck Jabs

- Plank
- Fast Feet

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My 5 boring steps to MAXIMUM weight loss

My 5 boring steps to maximum weight loss


These are the first 5 things I would do if I had a goal to lose weight.  They are nothing fancy but when people ACTUALLY do them they are instantly more successful.  Maybe you can do them this weekend!


Step 1 – Clean the temptations out of your house.  (not by eating them)


In a moment of strength trash the tempting carbohydrates in your house.  (chips, cereal, cookies, etc.)  In one study they found if someone had visible cereal in the kitchen you could add 20 pounds to their body weight!  Your environment matters!


Step 2 – Sit down with our food journaling software/app and plan my week. 


Here are some of the things I would be making sure were in my plan.  Enough Protein - .64-.9 grams per pound of body weight (if you have a lot to lose then shoot for 100 g to start).  Veggies – I want to make sure I have enough veggies in my day to allow my body...

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Nothing seemed to work...

transformation stories Jan 12, 2017

I have always considered myself an athletic, active person.  I played 3 sports all through high school, and was a 4-year basketball player in college.  I coach basketball, play with my kids, and enjoy the outdoors.  However, during every pregnancy (and there were 5), I gained a lot of weight, and held on to about 10 pounds each time.  I had success with many different diets.  I lost 35 pounds once, and kept it off for a few years, only to gain it back, and then some, when I got pregnant with my last child.  After he was born, I was at the heaviest I had ever been.  I was also older, and once I hit 40, nothing seemed to work as far as losing the weight was concerned.  I started eating clean and added walking to my daily routine, but saw no results.  I participated in last years Thinner to Winner contest and saw the weight start to drop.  I lost 13 pounds in those 6 weeks, and felt pretty good.  However, after the contest ended,...
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You name it, I've tried it!

transformation stories Dec 21, 2016

I’ve struggled with weight since my late 30’s.  Weight Watchers, step aerobics, Curves, Atkins.  You name it, I tried it.  My weight has gone up and down a hundred times. 

The last years of my working career were hectic.  I traveled for 18 months where lunch was provided and dinner every night was in a restaurant.  When the traveling stopped, I worked on stress filled projects more hours a week than anyone should work.  My last 2 years were filled with 80+ hour weeks, working lunches with food brought in, “I deserve chocolate” afternoon treats, late nights snacking at my desk. 

When I retired two years ago, I “vowed” to lose the weight that had packed on.  I joined a gym and went every day.  For a few months.  I lost 6 pounds.  Then a relative was given a life threatening diagnosis.  I spent the next year helping her.  No more time for exercise and a lot of sitting...

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5 ways to narrow your waist!

weight loss Dec 19, 2016

5 ways to narrow your waist


There is a lot going on between the skin on your back and the skin on your stomach that can be making your waist thicker.  Most people think they either need to strengthen the abs or they need to lose weight. While both of those may be true there are a few other things that could be happening.  Here are 5 strategies to help you narrow your waist.  If you work on all 5 you’ll have the best shot at getting the stomach you’ve been hoping for. 


Straighten Up!


As funny and over simplified as it sounds just sit and stand up straight.  Most of the abdominal muscles attach from the ribs to the hips. If you think about these muscles like a rubber band they are tighter when they are stretched more.  If you slouch your ribs are tipped forward and usually your hips tipped back.  (this is also the recipe for back pain).  The front and bottom of your ribs is now closer to the front and...

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Chocolate Hummus

recipes Dec 07, 2016

 Chocolate Hummus!

A few months ago I spotted chocolate hummus in the grocery store!  I literally squealed out loud!  I was taken back by the price but I HAD TO TRY IT!  When I got home I was disappointed.   It was just MEH.  I forced myself to eat it because I had paid for it.

Recently, Lynn gave me a recipe for chocolate hummus and I thought I would give it another go.  I have tweaked it to fit my taste buds and to be a little more balanced nutritionally.  I have got to say, it does taste a little like chocolate frosting and I DO like this one WAY more than the store bought one.  Plus, it only takes about 5 minutes total to make it!

I can garbanzo beans (drained and rinsed well)
4 Tbsp. cocoa powder
1-2 Tbsp. Maple Syrup ( I settled at 1.5 for my taste)
1 tsp. Vanilla extract
2 Tbsp. Almond butter
3-4 Tbsp. Water (depending on the thickness you prefer)

Throw all in your blender or food processor and ENJOY! 

I love this with...

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I finally DID IT!


I finally did it!

I grew a beard!  (no shave November for prostate cancer)
Ok, yes I grew a beard but that's not the big deal...

I wrote a book!!!

This is definitely harder than growing the beard!  It’s been at minimum a 10-year process that started when I first started Tall Trainer Fitness in 2006.  In this book I have condensed the best and most useful lessons that give our clients the consistently incredible results that we are known for…
Like these three recent examples:
What's in the book?
  • 31 lessons that take 5 - 10 minutes to read
  • Bonus materials to help you get results and make progress
  • Our personal fitness stories (different than you might think)
  • Quick Start Guide to get moving NOW!
Why I wrote this book:
I have been getting frustrated for awhile now…
(or maybe most of my career)
I’ve been frustrated that I don’t have time to sit down 1 on1 with the hundreds (truly thousands) of people who need...
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I have learned strategies that will last a lifetime!

transformation stories Nov 17, 2016

I have been on this weight loss/gain/maintenance train since I was 15. My mother used to drive me to my Weight Watchers meetings until I got my driver’s license. Throughout the years I have literally gained and lost at least a ton of weight.   I actually kept the weight off for a few years at a time, then gained, then lost... etc. I have probably been on every “diet” throughout the years.  Fast forward to last fall.  My weight was the highest, even pregnancy weight high. I knew I needed to find an exercise program I enjoyed and find a way not to eat everything that was offered to me.

Tina (from the 6:20) class told me about her success and she also said she thought she was eating healthy before starting in Boot Camp.  I watched a few of the videos online and was impressed by a woman about my age who said the TTS (Tall Trainer System) incorporated 3 major components of weight loss success.  A fun and safe exercise program,  an...
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A girl named HOPE

healthy lifestyle mindset Nov 15, 2016

A girl named HOPE

(post from Nov 15th 2016!)

Several months ago Jeremy and I were having the conversation of, what would we name our next child?  THIS IS NOT IN OUR NEAR FUTURE, so you don’t need to eye my mid-section every time you see me.   The name HOPE blurted out of me with gusto.  That name, that word resonated deep in my soul.  It kind of left me baffled at the intense emotion I had connected to that.


As I thought on it more I realized if you could sum up the last 8 years of my life with ONE word, it would be HOPE!


I had some pretty big battles to fight within me.  I knew I was put on the earth to be more than beaten down and hiding from any painful experience using excess food or lack of food. 


I had made slight progress before this, but the words of my high school counselor and nutritionist rang in my ears “once and anorexic or bulimic always one”.  That statement to me took HOPE of freedom...

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