Sorry It’s too "Peopley" out there...

mindset Mar 20, 2020
Sorry It’s too "Peopley" out there...
I got this shirt a few years a back being a true introvert and baby it is this shirts time to SHINE! 
I have spent many days long before this worrying about scenarios and disaster situations but never could my mind fathom what we are going through right now! How fast our world can completely change!
Lesson- don’t spend time worrying about stuff because that stuff won’t happen- weirder stuff will- just don’t worry! LOL

Have any of you had your mind go down a rabbit hole of “what if’s” with this. Mine sure has. We spent an evening texting all of our clients telling them we are shut down. Which means income to no income in a matter of minutes and having a staff that rely on us for income. The stress has been HIGH like it...
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Life Lesson

Uncategorized Mar 04, 2020

When we bought our house the ¼ mile driveway was in bad shape. The movie title that best described the driveway is “a river runs through it.” It was ‘U’ shaped. Funneling water right down in big cavernous ruts. We knew that was the first fix we needed. The Guy who helped us brought like 20 dump truck loads of gravel and restored the crown and ditch on the side.

I was thanking him for the work he was doing and we talked a bit. He shared a little tip. He said if we drive down the same part of the driveway everyday we’ll make two ruts the water will run down them and he’ll be back yearly. (for another $$$ job). We liked the idea of not having to pay money every year on our driveway so we took it to heart.

You’ll see the picture above the tracks on the driveway weave back and forth. When someone with experience and wisdom speaks something to help you, you should listen.

You don’t HAVE to.

I see this happen in our training program...

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Don't need, Don't want, Don't feel

mindset Mar 02, 2020
Don’t want...don’t need...don’t feel
Let that sit a minute....
Don’t want... don’t need...don’t feel

Do any of you have that running through your head? The "voice" telling us not to need, want, or feel. Do you try desperately to get that to absorb into your soul, your being? Do you believe that life would just go smooth if you could get those all in check!?

Maybe you don’t or maybe you don’t even realize it because you are so busy trying to not want, need or feel.

I SURE DO. Like I don't need my husband to acknowledge the work I did today while caring for a baby and a puppy. It's selfish to want 15 minutes for a shower. I shouldn't feel lonely I have great friends and family. 

These are constantly running through my mind so much that I don’t always call it out as BULL SH*T. Maybe I am alone in this- But I think a few can relate.

This is a message I taught myself at a young age, so young it feels like...

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Doug's Stretching Experiment - Amazing Results!

injury prevention Feb 27, 2020

Doug was feeling tight and had more aches and pains kicking up.  He signed up for a series of stretching sessions that we call "Body Restoration Sessions".  

We went at it - 5 days a week for 2-weeks and the results were amazing!  (these sessions are only 15 minutes!)

The thing I'm happiest about is these sessions are so low cost that feeling better should not be limited to those with extra money.  

Watch the video and see the effects!

If you are feeling limited mobility.  Like your shoes getting tougher to tie.  It harder to get up and down.  You have knee pain.  Back pain.  Shoulder and neck pain.  These sessions could be a game changer.  

You don't have to be a member of our classes to sign-up.  Just call 1(800)380-7047 or email [email protected].

Thank you Doug for being willing to share your experience.  

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Preventing Shin Splits With 2 Exercises BEFORE you start Walking or Running

injury prevention Feb 25, 2020

This is an Oldie but a goodie.  These 2 exercises are great to start for a few weeks now before the weather breaks.  Try to get to 2 minutes on heel walks (whoa!).  If it burns while you do it you know you are on the right path.  A little burn now can save a bunch of pain later.  

P.S. Look at this dude.  12 years ago!  I miss those shoes!  (old studio)

One extra tip is don't over stride when walking or running.  This means take smaller steps to minimize the impact.  Enjoy the coming warmth!


About the Author:

Jeremy “the tall trainer” Biernat is a Certified Personal Trainer, Certified Strength Coach, has his Bachelors in Exercise Science, and enjoys writing, speaking, and inspiring people online and in person. See his new book!  More importantly he is a husband, father, and follower of God. His practice is in upstate NY (Canandaigua) where he works with people in one on one and group sessions...

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Broccoli Challenge

Uncategorized Feb 14, 2020


We had a lesson in class that used a crazy example. I thought it was until my fellow trainer made it seem more doable. I took on 30 cups of broccoli for the day, to see if I could do it. The nutrient level is intense. Can I do it?  

Watch the video to find out!!!

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Red Lentil Sweet potato soup recipe

recipes Feb 07, 2020

Crockpot or Instant Pot Sweet Potato Lentils


  • 3 large sweet potatoes, diced (about 6 cups)
  • 3 cups vegetable broth
  • 1 onion, minced
  • 4 cloves garlic, minced
  • 2 teaspoon eachground coriander, garam masala, and chili powder
  • 1/2 teaspoon salt
  • 1 1/2 cups uncooked red lentils
  • can coconut milk



*Place the sweet potatoes, vegetable broth, onion, garlic, and spices in a crockpot. Cook on high for 3 hours, until vegetables are soft.

*Add the lentils and stir once. Replace the lid and cook on high for an additional 1 1/2 hours.

*Stir in the coconut milk.


Instant pot:


*Sauté in a little coconut oil the garlic, onion, sweet potatoes and spices. 


*Then add everything else EXCEPT the coconut milk. 


*Pressure cook for 12-14 minutes and then slow release.  


*Stir in the coconut milk and DIVE IN.

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What other people think....

mindset Jan 21, 2020

What other people think of me is NONE of MY business.


Years ago, I was sitting in a counseling session going through a pretty rough time.  It shook me at my core and triggered many emotions within me.  My counselor looked at me and said “Sarah, what other people think of you is none of your business.”  Uh huh, yeah.  “Sarah, what other people think of you is NONE of your business.”  I must have had the glossy look in my eyes because he then handed me a print out of that quote filling an entire page.  It took a few days for me to let that one sink in. 


Ya’ll,  I had spent my life being a people pleaser.  I’m not sure up until that point I can remember doing ANYTHING that I didn’t think about “what will others think of this” before I acted.  This is not a very authentic, full of joy way of life.  It is pretty much like living in a prison within your own body...

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Buffalo Chicken Topping Recipe

recipes Jan 15, 2020

Buffalo Chicken Topper:


This is a fast and easy dinner that I love to add on top of a sweet potato and then use the leftovers on top of a salad the next day!



2 tsp. of coconut oil (or any you prefer), plus 1 Tbsp.

2 pounds of ground chicken (or turkey)

1 Tbsp. arrowroot powder -I am sure cornstarch would work

1 tsp. salt

½ tsp. ground black pepper

2 carrots

3 stalks of celery

¼ cup of hot sauce (or to taste)



Sliced scallions

Ranch Dressing *I love the Bolt House Farms ranch (found in the produce section of both Walmart and Wegmans)



Prep- you can do while the chicken cooks:

*In a small bowl combine the arrowroot, salt and pepper; set aside.

*Thinly slice the carrots, celery and scallions.

Place the oil in a large non-stick skillet and heat over medium high heat for 2 minutes.  Add the chicken (or turkey) to the skillet and cook, breaking it up until it is loose and no longer pink.  Add the spiced...

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The way you do one thing

mindset Jan 13, 2020

I recently heard the quote: “The way you do one thing is the way you do everything.”   I don’t 100% buy into that because my house is WAY cleaner than my car.  But there is A LOT of truth to that statement as well.


In our country, some of the top struggles are with finances and health. By health, I mean by what we have control of, what we put into our bodies and how we move our bodies.  I also think the way many people manage their health and their finances go hand in hand.  They just don’t pay attention or feel they don’t have the time to take control.


Both areas have WAY TOO many shiny objects distracting us to what we truly want.  You cannot leave your house or look at ANYTHING without some enticement for MORE,  MORE,  MORE. 


When finances are out of control, the solutions seems simple.  Set a budget based on your income and your expenses and tell your money what to do. ...

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