"Detox" Salad

recipes Jul 07, 2015


By: Sarah Biernat

This light salad is LOADED with nutrients and keeps you feeling FULL. It makes a huge batch that will keep up to a week in the fridge....if it lasts that long!!!


  •   2 broccoli crowns

  •   1 head cauliflower

  •   2-3 carrots

  •  1 small bunch kale (stems removed)

  •   1⁄2 cup parsley

  •   1⁄2 cup sunflower seeds

  •  1⁄2 cup almonds, chopped

  • 1 cup dried berries (cherries, cranberries,


  •  Juice of one lemon

  •  2 tablespoons rice vinegar (or other mild

    flavored vinegar)

  • 2 tablespoons maple syrup

  • Salt & pepper (to taste)



continued on page 2



  1. Cut the broccoli and cauliflower into florets.

  2. Cut the carrots into large chunks.

  3. Roughly chop the kale.

  4. In a food processor fitted with a steel blade,

process the broccoli, cauliflower, kale and parsley until fine and add them to a large mixing bowl. (It will probably...

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How to NARROW your Waist...(It ain't about crunches!!!!)

How to NARROW your Waist...(It ain't about crunches!!!!)

I made a quick video for you about how to actually narrow your waist.  I talk through 5 things you need to consider and FIX in order to have the narrow waist you are looking for. 

>>Click Here to watch the Video <<

Stay warm out there!!!!

Your Trainer,
Jeremy "tall trainer" Biernat


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How many reps for maximum toning and results?

How many reps do you need to do for maximum toning?

This is a very confused topic. Some people thing they have to do 50 reps others think 8-12 reps, some people even believe it’s 1-3 reps.

(for those who don’t know reps is short for repetitions and is the number of times you perform a resistance exercise before you take a rest)

That’s quite a range! Anywhere from 1 – 50?

(here is a chart taken from research on the subject)



Because it makes you think you can’t get stronger with 20 reps or more muscle at 30 reps. These are the optimal numbers from the research but this research is usually done on college students mostly male.

I used to take this chart as gospel until I actually taught group exercise. I used to teach a resistance class that was pre-choreographed. That means all the moves were determined ahead of time. There was a song that all you did was squat. So for like 4-5 minutes you were doing always...

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Why TRI?!?!

healthy lifestyle mindset Oct 06, 2014

Why TRI??


Whether or not to do this years Fingerlakes Triathlon was something I wrestled with for MONTHS.  I really really reallydid not want to do it.


Three years ago TallTrainer put together relay teams for the Triathlon.  I was due for Anna close to that time so it wasn’t wise for me to participate (born less than 2-weeks before).  But I was insanely jealous of everyone that was doing it.  You all made it look so fun!  Well, the next year rolled around and I thought I would give it a try.  In my mind I had one huge hurdle to overcome.  I had never ridden a road bike in my life.  I grew up with dirt roads mountain biking.  In college I had a close friend killed on a road bike so I never really wanted to get into it.   I decided it was time to face my fear and give road biking a chance, I mean it is just like riding a bike?!?  I could do that. HA!


I was able to get a nice road bike used.  I...

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Why is corn in my apple sauce?

Why is there CORN in my apple sauce?


826 0702 300x168 Why is there CORN in my apple sauce????


We usually look at labels before we buy something but sometimes something sneaks in.  This is one of those times.  The logic of it doesn't even make sense.  Who would want to buy apple sauce with corn in it?  Why would you ever put corn in apple sauce?


High Fructose Corn Syrup AND Corn Syrup BOTH made it into this apple sauce. 

826 0703 e1406210000569 Why is there CORN in my apple sauce?

Just a quick reminder to read the labels and most importantly the ingredients list.  Sarah makes apple sauce in the fall (so we can enjoy untampered fruit in the winter).  This year we already ate through it.  (the additional apple sauce guzzling monster known as Anna Grace has hit our supply hard).  We bought this while out and I'm too cheap not to finish it, but we'll be avoiding this brand in the future. 

Things to watchout for on a label:

  • Partially Hydrogenated Oil = trans fat
  • Mono, Di, or Triglycerides = trans fat
  • Fructose, Sucrose,...
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More than just a number on the scale

More Than a Number on the Scale


A post from Sarah (tall trainer's wife)

One of the hardest obstacles of boot camp for me was the SCALE.  I was (and some days still am) a person whose day was ruled by the number on the scale.


My back-story:

Sarah at 190 More Than a Number on the Scale

I was a “solid” kid who was much larger than the other girls in my class.  In the 3rd grade I became very aware of my body being bigger.  My “dieting” began that year.  But I was clueless and I also loved sugar.  I steadily gained weight and THEN came high school! 


My freshman year in gym class, we all had to stand in a line to get weighed.  I had an old hag of a gym teacher who said the numbers out loud as she weighed us.  To me she might as well have been announcing this over the loud speaker.  As she said the number there were a few that heard it.  One boy said “she weighs more than me”.   I clearly remember my body...

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My biggest fear...

healthy lifestyle mindset May 22, 2014



It’s tough to find the truly biggest fear since I don’t spend much of my time trying to figure out everything I’m afraid of.  I know this is WAY up there on the fear scale.  It’s not snakes, public speaking, or cancer though all three can be very scary.


This fear came to mind as we (Tall Trainer Fitness) were selected for an award.


Screenshot 2014 05 22 05.45.29 198x300 My BIGGEST FEAR...

We won best service business in Canandaigua for 2014!  It is quite an honor considering all the great businesses that are in Canandaigua and the previous winners of this award!  I am humbled and thankful.  My initial reaction was one of gratitude and thankful that the work we do is noticed in the community.  I often feel like there is so much more we could do.  I have to hold back a little so I don’t give myself a nervous breakdown trying to do all the good I can imagine doing.  That’s when I had the thought, “Gee, if we win a...

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On the other side of "NO" there is Joy!

On the other side of “NO” there is Joy!


Fighting Temptations – Psychologically

pre rapture party On the other side of NO there is Joy!

“On the other side of No is JOY!” – Pastor Bill Bambach


Our temptations whether they be food, sex, alcohol, gambling, work, and other good things used wrong all lie to us.  They tell us do _______________ because it will make you happy.  It’s exciting.  Tasty.  Fulfilling.  And for a few brief moments they are.  We indulge in our temptation and get our fill/fix.  Then what?….


Well if you are like me then a feeling of regret takes the place of the all too brief enjoyment.   I’ve had this happen to me simply watching television.  It promised me a break from my stressed and busy mind.  “I’ll just watch a little.”  Is what I tell myself.  “I’ve worked hard I DESERVE a mental break.”  Hours later when I finally muster the willpower...

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5 Diet Foods You Should Avoid!

weight loss Jan 10, 2014

5 Diet Foods You Should Avoid! 

These are foods people usually start eating when they go on a diet and they think they are doing themselves some good.  They also feel like they are making a sacrifice when they might be doing more harm than their regular diet.  


At 830 Calories per cup, Almonds are one of the most high calorie foods you can eat.  A handful can stop weight loss in it's tracks!  There are healthy vitamins and minerals in Almonds but not enough to counter the calorie cost.  If you eat almonds, be VERY careful and keep track of how many you eat.


It's usually loaded with sugar.   Why do you think you like it so much?  If you HAVE to do yogurt,  I recommend plain greek yogurt (do not get low fat!  see below).  You can add fresh fruit to it and control the sugar levels.  I need to mention that some people have a sensitivity to dairy and that means yogurt can cause weight...

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12 days of Christmas Workout! (video)

exercise videos Dec 12, 2013

12 days until Christmas!

 Here is a workout inspired by the 12-days of Christmas.  (we may have done it in boot camp this morning, or will be if you are seeing this early)  Click on the picture to watch the FAST description of a fun workout!

Have Fun.  Be Safe.  

Jeremy "the tall trainer"

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