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

The Challenge of Big Weight Loss EVENT April 24th (CLICK HERE)

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 in!!!

Barb

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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.

-Jeremy

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 olive oil
1 tablespoon chicken or vegetable broth
1 1/2 teaspoons dried chives (or 2 teaspoo

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 soyness☺It’s better to start with less and then you can always add more!

Ingredients:

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

Directions

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 stir-fry until light

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7 Ways To Make Pounds “FALL” Off!

healthy lifestyle weight loss Oct 12, 2015

7 Ways To Make Pounds “FALL” Off!

These are large categories of techniques to make pounds fall off. A change in one of these areas can start weight loss. If you use them all I can’t imagine weight loss not being guaranteed. We work on all these methods in our programs.

Environment Manipulation

This is as complicated as changing who you hang out with to as simple as putting your candy dish on the other side of the room. The king of this Category is Brian Wansink, PhD and food researcher at Cornell. We have recommended his books on our website www.talltrainer.com. The basic premise is to make good things easier and more appealing to do and bad things harder and less appealing. Veggies and fruit on the counter top and ice cream in the basement freezer are a couple more quick ideas.

Eliminate Foods

Most “diets” are based on this idea. You stop eating _______, whatever the blank is. People cut, carbs, sugar, fat, processed foods, fast food, Dairy, etc. By eliminating a food there

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I was very down on myself!

transformation stories Oct 07, 2015

Before doing the Tall Trainer Boot Camp I was very over weight, living a sedentary life, eating all the wrong foods and very down on myself. I had no motivation to take care of myself and was already diagnosed as type II diabetic.

Then at my yearly doctors visit, I was told that my blood pressure was high and that my cholesterol was not good and that I needed to take meds for that in addition to my diabetes medication. That is when I realized I needed to make a change.

A friend suggested I try the Tall Trainer Boot Camp. I was very scared at first because I was heavy and had been so sedentary for so long in addition to having a bad hip issue but decided to give it a try. It was the best decision I have ever made!

The people at Tall Trainer are all so wonderful and they helped me modify different things during our workouts if my hip was acting up. Each time I came to class I realized how much these people cared about me and wanted me to succeed. I soon found myself getting str...

Never a "gym class hero"

transformation stories Sep 23, 2015

What a Transformation Kathy! You are AMAZING!!

Here is her story:

Our family life with two adults and two active teens had grown into such a hectic rush of work schedules, school activities and volunteer responsibilities that I seriously considered moving my kitchen table into the van in order for us to actually share a meal together. With all too many meals away from home, on the go or short-order style when we were home, my weight had crept up to a significant level of extra pounds. I felt sluggish, had no energy, flexibility or stamina and found I was increasingly dissatisfied with the way I looked.

I started attending Tall Trainer with my son during the summer after he graduated from high school as a way to get him and myself into a better habit of exercise and nutrition awareness before he headed to college.

I was never what Sarah called a “gym class hero” – I didn’t play sports or take dance or gymnastics as a kid, and as an adult I was completely unreliable to exercise o

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17 Benefits! The obvious and the one's I didn't conceive!

transformation stories Sep 17, 2015

Angela Testimonial

Benefits of me being committed to my health and going to Tall Trainer:

The obvious:

I feel better physically
I feel better mentally
I feel better spiritually
I have lost weight
I have reduced inches
I have less body fat
I am on only a minuscule amount of blood pressure medicine (father died of a massive stroke at age 56) - down from 2 daily blood pressure medicines and a diarrheic.
I am stronger.
I have more confidence.
My knees do not torture me.

Now for the benefits I am reaping but didn't conceive of when I joined Tall Trainer:

The volume of my lungs has increased dramatically. I have many allergies and have weak lungs. My peak flow meter (measures the volume of an exhale) has been in the range of 335-350 for the past 30 years. After one year at Tall Trainer, my peak flow meter now reads 480! Unbelievable!
From the increase in vitamins, minerals, nutrients, and protein in my food intake, my hair now has a natural curl!!! My hair, all o

Roasted Beet Hummus

recipes Sep 15, 2015

I have been taking baby steps to liking beets over the years. I remember as a kid my mom boiling them and wanting to gag. It looked like she was eating something out of a horror movie to me.

I was at the public market and this sweet farmer convinced me to buy some of his beets. They are so beautiful. I then gave them to a friend. The next week I was picking vegetables at another friends garden and she had the most beautiful beets. I was faced with a mission to LIKE beets. They were haunting me at this point. Until this recipe I could only handle about 2 bites of a pickled sweet beet before the gag response started. BUT I LOVE BEET HUMMUS! I might even be a little addicted to it right now. Don’t be scared. Give it a shot. It’s fun to try new things! It is relatively cheap to make, so if you hate you can give it to me!

BEET HUMMUS
Ingredients

2 medium-sized Red Beets
1 Cup cooked chickpeas
1 Clove Garlic
2 Tablespoons Sesame Seeds
1 Lemon (juice squeezed)
¼ Cup Ex

This Months Exercise of the Month is The Dumbbell Single Leg Deadlift

exercise videos Sep 03, 2015

This Months Exercise of the Month is The Dumbbell Single Leg Deadlift.

This may not be for everyone but it's a great exercise for the Butt and the back of the thigh. (click the image to watch the demo video)

This exercise while challenging balance wise can help you to improve balance and shape/tone and strengthen the hips and hamstrings.

Watch the video above to learn how to do it correctly.

If you have questions please leave a comment on the page!

Your Trainer,
Jeremy "the tall trainer" Biernat

www.talltrainer.com
2510 Rochester Road (rt. 332)
Canandaigua, NY 14424
1(800)380-7047

P.S. here is a link in case the one above doesn't work https://youtu.be/l6Zl0CNNT20

P.P.S. - If you want to learn 100's of exercises per month join us at tall trainer fitness!

Spiced Zucchini Soup

Uncategorized Sep 01, 2015

Spiced Zucchini Soup

A GREAT way to use up those giant zucchini that take over the garden!
Serves 4-6ish

2 Tablespoons butter or coconut oil
1 tsp. ground cumin
1 tsp. ground coriander
1 large sweet onion, cut into chunks
3 cloves garlic, chopped
2 pounds of zucchini, cut into chunks (about 8 cups)
2 cups low-sodium chicken stock or vegetable broth
Salt and ground black pepper

1. Melt the butter or oil in a soup pot. Add the cumin, coriander, onion, garlic, zucchini, and stock or broth. Cover and cook for 2 minutes, reduce the heat, and simmer until the vegetables are tender, about 30 minutes.
2. Cool to about room temperature. Purée in batches in blender until smooth. Season to taste with salt and pepper. Serve hot or chilled. Top with low-fat plain Greek yogurt. (Optional)

Suggestion: Add extra veggies (not puréed) to the soup for more vegetable intake. Chopped, cooked kale or spinach works very well. Also carrots (cooked), green beans, mixed vegetables, etc. as this soup seems like a c...

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