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.  

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...

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!!!

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
• 1 can coconut milk

Crockpot:

*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.

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...

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!

Ingredients:

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)

Toppings:

Sliced scallions

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

Directions:

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...

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. ...

There is a lot going on between the skin on your back and the skin on your stomach that can be making your waist thicker.  Most people think they either need to strengthen the abs or they need to lose weight.  While both of those may be true there are a few other things that could be happening.  Here are 5 strategies to help you narrow your waist.  If you work on all 5 you’ll have the best shot at getting the stomach you’ve been hoping for. 

Straighten Up!

As funny and over simplified as it sounds just sit and stand up straight.  Most of the abdominal muscles attach from the ribs to the hips.  If you think about these muscles like a rubber band they are tighter when they are stretched more.  If you slouch your ribs are tipped forward and usually your hips tipped back.  (this is also the recipe for back pain).  The front and bottom of your ribs is now closer to the front and top of your...

In May of 2019 my wife Samantha and I had a miscarriage. A few short months later in October, we miscarried again.

The first miscarriage was incredibly difficult. The grieving process was sharp and we felt many powerful emotions flowing through us. The pain of loss was indescribable. We are blessed to have a strong network of family and friends who were able to share with us in that time and since. If you’re reading this, you are likely a part of that special group. Thank you.

The hardest part of the experience was the changing of expectations. We had been imagining playing with a new one, going through feeding rituals, seeing her smile for the first time, and picturing a future with a family of four. None of that was going to happen. Perhaps it would some day with another child, but not this one. 

We worked through our grief and put our focus on the future. And we tried again. The positive pregnancy test seemed like the answer to our prayers. We felt...

This is a great story of the pilgrims.  If you have a chance before you eat your BIG meal listen to the whole thing. 

(see bottom of the page for the full story)

I'm going to share with you one thing that stood out to me that I found really powerful.  From their own journals...The pilgrims were a group of 140ish protestants seeking religious freedom, not exploiting Indians like some other new world visitors.  The mayflower was the size of a volleyball court and it took 66 days to get to the new world.  They landed in December near Boston (they were aiming for Virginia but storms got them off course). 

There were no magical provisions in the cold barren surroundings.  They were left to try to make it through winter with the supplies on the ship.  They got down to 5 kernels of corn per person per day. 

Starving. 

The one's that made it through that winter made contact with Indians who had been watching them.  The Indians helped...