The less dramatic title would be:

Become happier by spreading gratitude – The Gratitude Visit

I am going to share with you a story that I almost don’t believe really happened even though it happened to me.  But first I’m going to recommend you try this… 

 (listen to podcast instead of read)

Martin Seligman the father of positive psychology (www.positivepsychology.org) has developed a list of things you can do to be happier.  One of the most powerful is the gratitude visit. 

The way a Gratitude Visit works is:

1. Write a letter of gratitude thanking someone for the impact they have had on your life and how important they are to you.
2. DON’T MAIL IT!
3. Go visit them (or video call) the more intimate the setting the better.
4. Read the letter to them
5. (bring tissues and a REAL hug)
6. Make someone else feel awesome, while you feel awesome for being the kind of person who would do that!
7. The feelings and memory persist long after that time has gone.
8. Don’t thank me for this idea just
...

The holidays are such a magical time.  But they are also stressful, tiring, and sometimes reminders of how things aren’t quite like a hallmark movie. 

Food has become such a huge part of these special celebrations and in combination with the chronic stress of life most of us find ourselves taking in more food than our body is ready to handle.  Almost every weekend and work day brings on a special treat in our face and it is hard to say “no thank you” without a plan in place.  We accidentally slip into 10 pounds without much thought or even without a “binge”.

Thanksgiving Day and Christmas day themselves don’t derail you from your goals.  2 days of eating to your hearts content will not mess you up long term.  It really is ALL the days in between.  6 weeks of extra food does add on to some pounds.  Even taking on marathon training won’t compensate.

We are not into promoting depriving yourself.  We are ALL for enjoying food!  Our plates will be full on Thanksgiving Day.  My m...

The holidays can be a wonderful time of year.  A time to gather with family and celebrate food and togetherness.  But…there are sometimes people who won’t be at these meals until we all meet together in heaven.  They passed on, died, or are no longer with us.  Choose whichever term you want since different people will react differently to these phrases. 

As a personal trainer I get to see an often more hidden side of life.  The struggles we all have with relationships, health concerns, stress, and even dealing with death and loss.  You get to know on a deeper level the highly skilled Doctor, the super successful entrepreneur, the big hearted teachers aid, the overwhelmed nurse, the mom at her limits, the TV personality, the pastor, the plumber, and so many more. 

We all have so much more in common than we have differences. 

 Me personally...I'm missing my step grandpa (Bill) he was at every holiday every year with my Grandma for my entire life.  But, not now he won't be coming...

This picture is Gwen.  She is holding up her 3 grandkids a total combined weight of about 138 pounds!!  Gwen is a great example of what is possible when you are doing the work of regular exercise and healthy eating.  She is strong, energetic, and healthy.  This is not true of all grandma's or even moms!  But, it is possible for most of us to do this and feel this good in our 50s, 60s, and even 70s (and maybe not all the grandkids in our 80s!)

I know we are supposed to be in the present trying to experience the moment we are in.  Not too lost in the “what if’s” of the future or be stuck in the past. 

But, we all know we need to be thinking of this future thing.   We don’t get to enter our “golden years” without some prior planning if we want it to go smooth-ish.

FAR TO OFTEN we are seeing people reach those years and really stop living life.  They aren’t able to partake in adventures or able be active with their grandchildren.  Travel has to be carefully picked by what ...

Most people don't set goals right and therefore come no where near achieving them.  Goal Achievement Coach Zig Ziglar has 7 steps to setting a goal that will help massively!

This whole video below is gold but you can get the point and watch just 4 minutes and hear the goal setting formula a couple times.  I typed it out in a PDF for those who want to work on it.  DOWNLOAD PDF HERE.  

Here are the 7 steps:

1. Write the Objective:
2. Date to be completed: _____/______/_______
3. Obstacles I will have to overcome:
4. People or groups I’ll need to connect and work with:
5. What do I need to know/learn?
6. Plan of Action:
7. List of Benefits for Objective being completed:

When you have time you should really consider watching this full Zig presentation.  What an amazing world we live in that Zig Ziglar is available to us day and night!

(video will start at the goal setting spot and you'll get the idea in 4 minutes of watching)

God Bless,

Jeremy "tall trainer" Biernat

P.S. if we happen to...

This has been popping in my mind over the last 2-weeks so I’m going to get it out of my head and see what you think of it.  Everytime it has the Bob Dylan songs seems to come with it!

“You’re gonna have to serve somebody.  It may be the devil or it may be the Lord but you’re gonna have to serve somebody.”  - Bob Dylan

I try to read my Bible every morning.  Just a few minutes.  Sometimes it’s helpful, sometimes I’m glad I wasn’t alive then, sometimes it’s tricky, sometimes I wish I could have been there.  I need to add, I’m no biblical scholar and my faith is strong but complicated.  I am rarely if ever on a religious or spiritual high.  I get jealous of those who are. 

But, I learn when I read it and I’m trying to use more if what’s in there to effect what I do “out here!”

In Romans 6:16-19 it says this…

^“16 Don’t you know that when you offer yourselves to someone as obedient slaves, you are slaves of the one you obey—whether you are slaves to sin, which leads to death...

Kara Lawson: Handle Hard Better

I don't want to discourage someone in a tough spot right now.  Tough spots do change but life is tough!  You can grow and handle it better.  Sometimes people ask when squats get easier.  If you are trying to make progress hopefully it doesn't.  As soon as you notice it is easier we are supposed to make it heavier or harder.  

We make progress in life BECAUSE of the challenges.  You can overcome the spot you are currently in.  

What do you think?

Denise has been a student of grief and has experienced her own grief and I believe God has gifted her with incredible insights and help for those who are grieving, which when we are honest is most of us most of the time.  

Will we ever be happy again after a big loss?

How do we get through grief?

What if my grief is smaller than others?

Why do we grieve?

If you need to reach her after this you can email her at: [email protected]

She facilitates a Grief Support group Locally in Canandaigua, NY

Crosswinds Wesleyan Church

3360 Middle Cheshire Road

Canandaigua, NY 14424

Next session starts October 13th 6-8pm

Session will run many weeks

We can see it but sometimes can’t define it.  I remember driving our car down the road and Sarah and I both saw a girl walking down the road.  We were coming up behind her.  As we passed her we realized it was one of our clients.  From the back she could have been 25 years old.  Her face brought her to 50’s and we both new she was in her 60’s.  We both commented the same thing.  She was in awesome “shape”.  Of course we told her so the next time we saw her! 

We have dozens and dozens of clients like this.  If you are just looking at the body you get a certain impression of age.  What makes us have this impression?  What makes a body look younger or healthier? 

I think it’s three things.  Muscle, posture, and a narrower waist. 

This does mean weight loss is a factor here.  But we have all seen the tiny old lady who looks old and frail and you can see that from any angle.  Weight loss is helpful to a point but then the need for muscle and body shaping takes over. 

We also...