Birthday Workout!

exercise videos Feb 09, 2016

We did a different workout this year but this is such a great video full of exercises you can do at home that I thought I would share this again!  

So I'm 35 this year (not 34) and maybe if I have time I'll make a video that describes my 35th Birthday Workout.  Until then as you watch this video.  Keep in mind that all the exercises have different levels to them and there are some people in boot camp who don't do some of these exercises for various reasons.  "exercise" good judgement and if you can't figure one out move on (and call us about training too if you want). 

Happy Jeremy's Birthday to YOU!
Jeremy "tall trainer" Biernat

P.S.  to all 35 who took advantage of my birthday gift yesterday, thank you and good luck.  I hope to hear about what you learned at the end of the week!

P.P.S. here's the video link if clicking on the picture doesn't work

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Cabbage, Apple and Kale Salad

recipes Jan 06, 2016

Anyone need little break from all the special treats about now?! 

This salad is fresh, crisp and delicious!  Whenever I look at a recipe I size up how long will it take me to make it.  I thought chopping the cabbage would be a total pain but it wasn't and went really fast!  It makes a large amount and lasts several days so I found it worth the small amount of time it took! 

Serves 8

Salad Ingredients:
2/3 head cabbage, thinly sliced and then chopped into short strips
2 small Granny Smith apples, peeled and chopped
5 cups baby kale, stems removed and washed if needed  (Aldis, Wegmans and BJ's carry this now)
1/2 cup dried cranberries
1/2 cup shelled pistachios (I have also used raw pumpkin seeds because pistachios are EXPENSIVE)

Dressing Ingredients:
3 T olive oil
2 T white balsamic vinegar (or use rice vinegar or another mild white vinegar if you don't have white balsamic)
1 T lemon juice OR the whole lemon if you like it “zingy”
4 tsp. Honey...
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I no longer hide behind my clothes

transformation stories Jan 01, 2016

My name is Stacie Rogers and I started Tall Trainer in January 2015.
Before that I felt like I was a hamster spinning around in an exercise wheel but not going anywhere or seeing any progress. I exercised at home sporadically to punish myself for what I had eaten or exercise so I could eat whatever I wanted. That led to me being overweight, frustrated and having low self-esteem that directly affected my role as a mom and wife.

What inspired me to change was realizing if I took an amazing opportunity at Tall Trainer and worked on me, it would transform my life and make me a better wife, mother and friend!
The compassion the trainers had and non-judgmental way they equipped me with my exercise and nutrition totally changed me from the inside out! I no longer hide behind my clothes or sit on the sidelines watching my kids play. I live in the present and am not hiding in the shadows of life!
As of this morning I've lost 23 lbs., 6+ inches from my waste and have...
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I am finally getting the results I wanted

transformation stories Dec 10, 2015

Meet Chuck!!

Where did you come from? Your starting fitness and nutrition level?
Before Tall Trainer I thought I was in really good shape. I work from home so during my lunch break I would run 3+ miles or exercise on my Bowflex machine. I thought I was working hard but never saw the changes I expected from my workouts.  My wife is a member at TT so she used Vitabot and kept a lot of healthy food in the house but somehow I most often chose chips instead of the fruit or vegetables. I assumed my workouts would make up for ANYTHING I ate and again, wondered why I didn’t lose weight and didn’t see any results.
What inspired you to start?
My start at Tall Trainer was based totally on being frugal! There was a contest a few months ago where current members would win free months of workouts if they brought in the most new members. I was hoping if I enrolled for one month my wife would win 3-months free. She did win 1-month, but I was the big winner! After surviving my...
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By: Sarah Biernat RN, CPT
***For those who are totally against pop-tarts please read the bottom***

This is ABSOLUTE truth! I promise there is no fib, but there is much more to this story! If one were to look on my side of the bed they would likely see pop tart crumbs, and that shinny wrapper crinkled on my nightstand. Some nights the crumbs wake me up and I have to brush them onto Jeremy’s side of the bed.Marriage is SO FUN!

But wait, wait, wait. This goes against ALL science and what the fitness magazines tell me to do to lose fat. Eat pure sugar right before bed? This should make me wake up with hips in the shape of pop-tarts or cinnamon buns or something like that, RIGHT? Well, that is not what happened for me.

This is what really happened....

High School was the peak of pop-tart eating days for my fellow classmates. This was also the peak of my anorexia. I was pretty much hungry ALL the time and refused...

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Gingerbread Cookies

recipes Dec 02, 2015

I don't "bake" much anymore because I am the one who primarily eats it!   During this time of year I get the itch to make cookies.  It brings back fond memories of being a little girl and helping my mom bake.  I want the same for my daughter without affecting my waist line TOO much!  This recipe is a healthier alternative to other cookies.  But by NO means am I saying this is a free for all and eat 10 of them:)  They are healthier calories but a calorie is still a calorie!

These do really taste like gingerbread and are fairly sweet so it does satisfy that sweet tooth craving.  Hope you enjoy!


  • 1 ¼ cup pitted dates, packed
  • ¼ cup almond meal
  • 1 cup rolled oats
  • 1 tablespoon cinnamon
  • 1 teaspoon ginger
  • ½ teaspoon nutmeg
  • ¼ teaspoon vanilla
  • ¼ teaspoon cloves


*Blend all ingredients, except for dates, in a high-speed blender or food processor until you get a fine consistency like flour.
*Add in half...
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Holiday Battle Plan


Hey There!

I want to make sure you are as successful as possible this holiday season.  I did this seminar a few years ago and I wanted to send you this audio and bullet points so you can have a better plan for this week!!!

Most people are going to gain weight that they never lose!  I want you to be one of the "lucky" one's who doesn't AND STILL ENJOY THE HOLIDAYS!!!


I hope you find this helpful!  If you have any questions don't hesitate to respond to this email.  If you would like to join our program so we can help you "fight" please email [email protected]

Hope you have a Happy, Safe, and Delicious Thanksgiving!

Jeremy "the turkey trainer" Biernat

P.S. Please share with friends!  Help us help them!  And help yourself by having more allies in the battle!!!

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I wanted to adopt lifelong good eating habits!

transformation stories Nov 11, 2015

Prior to Tall Trainer I was counting my calories using My Fitness Pal and I was working out at the YMCA 5 times a week & walking a couple times a week. I had lost some weight prior to attending Tall Trainer, but I had hit a plateau.

I have always enjoyed working out and was ready to push myself further physically and wanted a challenge. In addition, I wanted assistance with losing weight and wanted to adopt lifelong good eating habits.

I was absolutely amazed that I lost 25 pounds in three months. I didn’t even think that was possible. The trainers and Vitabot taught me the right combinations of food. I’ve increased my protein, reduced my carbs, and increased my fat intake. Vitabot helps set you up for success.

Tall Trainer truly helped me reach my next level of physical ability. All activities seem to be easier now: cycling, weight lifting, running, softball and golf.

Thank you Tall Trainer for helping me obtain the best physical shape I’ve ever been...
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Healthy Thanksgiving Side Dishes

recipes Nov 03, 2015

I love thanksgiving and that one day a year all bets are off for Calories.  There are certain foods that I only eat once a year and I plan to enjoy them.  Now sometimes we have a couple thanksgivings (or more) to go to.  One day of feasting is not bad but when it becomes several days you get into trouble.  Here are some food substitutes that will allow you to get through with some tasty and lower Calorie options to the typical fair.  For your main meal or for your second thanksgiving that you want to make sure you don’t over do. 

Here are some suggestions from Sarah:
1.       Mashed Cauliflower with Roasted Garlic & Chives
Nutritional Info/serving
1 serving = 156 grams
 107 calories
9.6g carbs
3.7g protein
7.2g fat
4g fiber
Ingredients (serves 6)
  • 1 head of garlic
  • 1 tablespoon olive oil
  • 1 large head of cauliflower
  • 2 tablespoons of ghee or...
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Cauliflower Fried "Rice"

recipes Oct 23, 2015

Cauliflower Fried "Rice"
This is INSANLY good! It definitely hits the Chinese food

craving! The first time I made this I used the full amount of soy sauce and it was a bit much. 1/8 cup was the right level of soynessIt’s better to start with less and then you can always add more!


4-6 cups cauliflower (about 1 head) 3⁄4 cup chopped onion
2 tablespoons oil
1-2 eggs, lightly beaten

A few drops of sesame oil
A few drops of soy sauce
1⁄2 cup chopped baby carrots
1⁄2 cup frozen peas, thawed
4 green onions, chopped
1/8-1/4 cup light, low-sodium soy sauce




Cut cauliflower into florets, put half of the florets in the food processor, pulse until the cauliflower is about rice or couscous sized, not too small (mincing by hand is ok too). Put processed cauliflower in bowl, and then repeat with the remaining florets.

Next, heat one tbsp. of oil in a wok or large skillet over medium-high heat. When hot, add the chopped onion and...

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