Fitness in Real Life - Health and Fitness Solutions for Real People

5 Winners of 2 Month Transformation (click to enter)

Exercise of the Month -Dumbbell Side Plank Back Fly

exercise videos Feb 24, 2016

Exercise of the Month - Dumbbell Side Plank Back Fly

This compound exercise will work your CORE muscles (particularly the love handles AKA Obliques). It will also work your shoulders and upper back. It's a great exercise for better posture and strength...but also for looking good in warm weather clothes.

CLICK HERE to watch 2 minute instructional video

Quick and Easy Chicken Lettuce Wraps

recipes Feb 17, 2016

5 Minute Avocado Chicken Lettuce Wraps

Serves: 1-2 (feel free to double and triple the recipe so you can have leftovers for lunches)

This was so incredibly easy to make and DELICIOUS! Low in carbs and high in protein. Its also gluten and dairy free! I like to double up my romaine leaves per wrap so I am getting extra greens! This would be super easy to pack for work lunch and I bet people would be envious! You will have to hide it in a brown bag, put your name on it, strategically place it in the fridge and HOPE that no one will find it!

Ingredients

4-6 romaine lettuce leaves
1 medium avocado
½ lemon or lime (for juice)
1 cup cooked chicken, shredded or cubed
1 roma tomato (or handful of grape tomatoes)
2 tablespoons chopped onion (red, green, white…whatever you like!)
¼ bell pepper, diced
Salt, pepper and garlic powder to taste.

Instructions

Cut avocado in half, remove pit and scoop flesh into a small mixing bowl.
Using a fork, mash the avocado until

It gave me what I had been missing..CONSISTENCY!

transformation stories Feb 11, 2016

Meet Christen:

As a teenager I never flipped through fashion magazines, wishing I was model-thin. Instead I admired girls who were runners and athletes. I was more impressed with a person who had muscle and tone instead of someone who was just thin. I wanted to be just like the athletes – someone who was strong and capable, not just skinny. But I never knew how.

Diagnosed with asthma at the age of 12, I shied away from exercise as a kid and used my beleaguered breathing as an excuse. I played tennis in high school because it was a sport I could do that involved the least amount of movement. Needless to say, I wasn’t so good at it, often relegated to the third string of doubles players, if I played at all. I remember dreading the Presidential Fitness Test in school because I was terrified of the timed, one-mile run. I often asked my mom to write me a note to get out of it, blaming it on my asthma.

I struggled with my weight throughout college and into adulthood. I felt well versed ...

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
https://youtu.be/K_lRXfOymvY

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
pinch of salt and fresh ground black pepper to ...

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 never been so...

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 first week, I was h...

HOW I LOST 7% BODY FAT...EATING POP TARTS....IN BED!?!?!

healthy lifestyle mindset weight loss Dec 03, 2015

HOW I LOST 7% BODY FAT...EATING POP TARTS....IN BED!?!?!

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 to eat. EVER

...

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!

INGREDIENTS

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 of the dates and process until well combined, then add the remaining da...

Holiday Battle Plan

healthy lifestyle weight loss Nov 23, 2015

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!!!

SEMINAR Audio << CLICK HERE

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
www.talltrainer.com

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

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