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

White Knuckle Weight Loss

healthy lifestyle mindset weight loss Mar 16, 2016

White Knuckle Weigh Loss..

Does this resonate with anyone? Do you feel like you are holding on for dear life trying to manage this weight loss thing? Is it exhausting and you feel like you can barely hang on anymore? You have to follow this food rule perfectly!! One small thing can make you crack and then BOOMyou gain back that weight you worked SO hard to lose!

I have been there many times and am embarrassed to say how much time of my life has been wasted thinking about FOOD! It has consumed my life many times..Maybe most of the time!

But,I have also seen the other side of weight loss too. I have seen weight drop off me when I become at peace with who I am.

Over the years my weight roller coaster had left me with a pretty severe case of emotional eating. Believe me, I could tell you stories that would make you gasp, and I will if you ask! My weight has bounced dozens of times in my...

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...

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!!!

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...

MORE THAN A NUMBER ON THE SCALE

healthy lifestyle mindset weight loss Aug 14, 2015

MORE THAN A NUMBER ON THE SCALE

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:

I was a “solid” kid who was much larger than the other girls in my class. In the 3^rdgrade 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 trembling, my stomach hitting the floor and literally wanting...

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

healthy lifestyle weight loss Feb 16, 2015

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

1(800)380-7047
www.talltrainer.com

How many reps for maximum toning and results?

healthy lifestyle weight loss Oct 16, 2014

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)

Secret…I DON’T LIKE THIS CHART!

Why?

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...

Why is corn in my apple sauce?

healthy lifestyle weight loss Jul 24, 2014

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?

Well…

High Fructose Corn Syrup AND Corn Syrup BOTH made it into this 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,...

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

healthy lifestyle mindset weight loss May 13, 2014

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

Fighting Temptations – Psychologically

“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...

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.

Almonds

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.

Yogurt

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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