Aging Backward Challenge 10 Winners (click here)

The Pep Talk We All NEED!

Uncategorized May 20, 2020

The "official talk" starts about 5 minutes in.  Walk and listen since the visual is just the side of my head.  

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Some of my favorite Aldi's finds

recipes May 16, 2020
I LOVE Aldi's.  I have used Aldi's before it was cool to use Aldi's- back when it smelled a funky in there.  But  Aldi's has come a LONG way since I was a little girl.  
I thought I would put together a list of my favorite Aldi's staples.  Maybe it will spark some ideas for you all!
Please do not hoard shop because I will cry if I can't get these anymore :P
If you are reading this on a phone, turn it to landscape view and it will show up nicer :)

* I also love Wegman's and support them a bunch too! *
These salads are SO good!  I eat these for lunch ALL the time.  They come in 4-5 different combinations so I haven't gotten sick of them yet.  You only need to use half of the dressing and then I throw on some chicken or beans to add a protein.  Some days I eat the whole salad throughout the afternoon or it also saves well for the next day!
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You can't teach an old dog a new trick

mindset weight loss Apr 09, 2020

You can’t teach an old dog a new trick




Most people aren’t consistent enough for the dog to learn the trick. 


We had a wonderful Old Dog named Stella.  We moved into a new house just a couple years before she died.  She learned the new habits of the house and yard fairly quickly.  She could have learned any trick at any time if we would take the effort to teach her. 


How about you?  Do you lean on this classic American folk statement as a reason you at 60 can’t get a handle on your eating or exercise habits?  Many do. 


If you believe in this falsehood you won’t try the 10th, 11th, 12th, or 34th time it takes to learn the new habit.  In my experience most adults only allow themselves 2 times to try something new.  If they don’t get it in the first 2 they say, “I’m no good at that.” 


Your brain is just confused on how the world...

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Slow is Smooth and Smooth is Fast

weight loss Apr 09, 2020

This is most likely the key phrase for mastering any physical skill.  But I think it relates well to our weight loss attempts too.  The phrase may most often be used in shooting where being jittery is no good.  Slowing yourself down so you can do it right means you get it faster.  And once you get good at it the results are repeatable. 


If you’ve ever been in a panic trying to do something fast you might have experienced this.  It’s raining outside and you are trying to unlock the door fast.  In your attempt to do it fast you drop the keys twice, find the wrong key once, and miss the lock three times. 


It takes you WAY longer than if you had decided to just go slow. 


I think our weight loss can sometimes look like this.  We lose weight fast on some CRASH diet frantically striving only to gain it back.  Accepting a slower rate of weight loss that will transition better into “real...

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Growth Ain't for Wimps

mindset Apr 02, 2020

Growth ain’t for wimps


We are in a “growth” season right now as individuals, society, and world.  Growth is most often uncomfortable.  We have an 11 month old baby right now as I type this.  She is cutting teeth right now.  I use that phrase because the teeth have to cut through the skin (gums) inside the mouth in order to emerge.  This makes for a cranky baby sometimes. 


Growth can be painful and uncomfortable. 


Thinking about the spring break we are all missing right now I thought of the palm tree.  The palm tree simultaneously grows and part of it dies.  It was actually difficult to find a picture of a non-trimmed palm tree to show you. 


There are beautiful fan like leaves on a palm tree that wave in the wind and a towering trunk.  An unpruned palm has a mass of dead palm leaves hanging underneath it.  The new leaves grow out of the top and the old leaves droop below. 


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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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