Sometimes I am consistent with my kale smoothies as a snack, chicken and spinach salads for dinner and eggs with veggies for breakfast. I feel like I am on top of my snacking and cravings and channeled into my inner Jane Fonda (without the high waist leotard)!

Other times, I have a bad day and my self-control is minimal in the snacking department. I am able to turn it around the next day and make better choices for my health and feel confident in my nutritional choices. 

Then there is the other scenario that loops around occasionally. My healthy bandwagon is chugging along until it comes to a steep hill just as my brakes fail.   I hit a construction bump and my healthy bandwagon bursts into flames on the side of the road. I have seriously been derailed and it is bad. Bad for a good long while.

You may be chucking at that visual, but some of you are nodding your head, as you've just polished off a bag of chips or a quart of ice cream. You guys-...

I remember in high school the “NO FEAR” thing started getting big.  I didn’t really think much of it at the time- accept if you wore the T-shirt your parents must have had more money than mine because those t-shirts weren’t cheap. :P

Recently I have been “marketed” to and have seen the “NO FEAR” or “FEARLESS” pop back up in my demographic in a more feminine way and frankly IT DRIVES ME NUTS.  I get what they are saying and know it is meant to be encouraging.  BUT-I think it does a HUGE DISCREDIT to those who are winning every day battles or doing impressive things.  They are doing those WITH fear!

When I think of someone who has “no fear”- I often wonder what happened to them??  Were they born without some connection in their brain??  I don’t relate with this person.  Honestly, I really don’t think they exist.

Often, we look at people doing...

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 to make awesome changes in their lives. He doesn’t do everything perfect, cries in movies, and would love to hear from you. You can contact Jeremy by commenting to this post, emailing [email protected], or calling 1(800)380-7047. 

Please share this with friends!

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 to make awesome changes in their lives. He doesn’t do everything perfect, cries in movies, and would love to hear from you. You can contact Jeremy by commenting to this post, emailing [email protected], or calling 1(800)380-7047. 

Please share this with friends!

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 to make awesome changes in their lives. He doesn’t do everything perfect, cries in movies, and would love to hear from you. You can contact Jeremy by commenting to this post, emailing [email protected], or calling 1(800)380-7047. 

Please share this with friends!

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 to make awesome changes in their lives. He doesn’t do everything perfect, cries in movies, and would love to hear from you. You can contact Jeremy by commenting to this post, emailing [email protected], or calling 1(800)380-7047. 

Please share this with friends!

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 to make awesome changes in their lives. He doesn’t do everything perfect, cries in movies, and would love to hear from you. You can contact Jeremy by commenting to this post, emailing [email protected], or calling 1(800)380-7047. 

Please share this with friends!

Say what?  It is so!  OK- interrupting is totally rude!  Most of the time.

But there is a time when interrupting is 100% OK to do!  It is when I need to cut myself off from a destructive behavior or thought. 

If you pay attention to your day, your mood, your eating patterns and you can get to the point when you realize that those things are happening. A quick interruption in that thought pattern or behavior (usually less then 2 minutes) can put you back on track!

One of the MOST helpful steps I have taken in maintaining my weight loss is recognizing a behavior that needs interrupting!

Learning to pay attention to habits and what is happening around those habits will change your life. 

For food, I notice that around 3pm and 7pm I want to eat-eat-eat and I want it sweet-sweet- sweet.  I had followed that pattern for YEARS and it became a straight up habit.   A habit the NO LONGER served me and NEEDED...

I believe every hour of the day is pretty important, so to even suggest that there might be a most important hour, it feels strange to me. But, here I am. I see a lot of people work on nutrition and weight loss , some make great progress while others struggle to get the scale to budge.

In observing people and talking to them, I think there is a most important hour for weight loss. AND it is not first thing in the morning. I believe in getting a good start to the day, but our willpower is also highest first thing in the morning.

I believe the most important hour for weight loss is your last hour awake.

I hear many times that people keep snacking after dinner up until bedtime. If weight loss is about having fewer calories coming into your body per day, then the first calories don’t matter as much as the last calories.

Many people would be better served going to bed 1-hour sooner to cut some snacking down. If you stay up long enough after...

Osteoporosis affects over 200 million people. One in three women and one in five men over fifty will suffer from bone fractures related to this disease. It doesn’t have to be this way.

Balance related issues are one of the most frequent causes of doctor’s visits as people age. The consequences of a fall can be life threatening. Hip fractures have been shown to increase the risk of mortality in the following year by 14-58%. The risk of dying after a hip fracture increases by 4% for each year after 50. It doesn’t have to be this way.

Lack of energy is one of the most commonly cited “side effects” of aging. The lifestyle that so many imagined for themselves begins to evaporate as a person’s capability seems to continually shrink. A trip up the stairs begins to become a monumental task. It doesn’t have to be this way.

There is a solution to all of these problems. 

Resistance training, when done with the...