Interrupting Is NOT Rude!

mindset Oct 04, 2019

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...

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Perhaps the most important hour for weight loss

healthy lifestyle Oct 02, 2019


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...

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One Solution for Osteoporosis, Loss of Balance, and Lack of Energy

healthy lifestyle Sep 30, 2019

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...

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Anti-Aging Trick: Putting on 179 Genes

healthy lifestyle Sep 30, 2019

Anti-Aging Trick: Putting on 179 Genes

By: Jeremy “tall trainer” Biernat


The title of the published article – Resistance exercise reverses aging in human skeletal muscle!

Melov, S. et al. (2007). Resistance exercise reverses aging in human skeletal muscle. PloS ONE, 2(5): e465


They took a group of 68 year-olds (average age) and a group of 24 year-olds (average age) and put them through Resistance Training, 2 days/week for 26 weeks. Coincidentally, we do resistance training in our program 2-3 days per week. Some of those workouts are because of the amazing results of this study.


They did basic resistance training exercises Chest Press, Leg Press, Lat Pull, Etc. They progressed in difficulty by making it heavier and adding more sets as time went on.


They did muscle biopsies (which is where they use a thick needle and pull out a little piece of muscle to analyze it) that were uncomfortable but the findings were worth it!



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Fit Minute - Lunge Curl Press

exercise videos Sep 28, 2019


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!

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The Cause of Most Joint Pain....

Uncategorized Sep 27, 2019


If you keep making that face, it’s going to stick that way!


That was the phrase mom used when she didn’t like the gross twisting of your face. As a kid you think, whoa!...wait!...could that happen?


As adults, we know that no one has been able to successfully achieve that outcome. Though I do think it is possible. It’s just you have to hold it for YEARS!


What does this have to do with join pain?


While we may not hold facial positions for very long we do hold body positions for hours and hours at a time. For some all day! The slouched over position that 99% of car drivers have and 85% of cubicle dwellers. Both of those stats were made up off the top of my head. However, look around and that’s what you see.


This position is murder for the neck, shoulders, lower back, and knees!


“If you don’t use it you lose it.”


This position starts to slowly tighten the muscles in the body and if you...

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365 Days

Uncategorized Sep 27, 2019
For those of you that don't know me,  I am the client intake coordinator here at Tall Trainer. My friend came up with that fancy name but when you break it down,  it means I answer the phone and emails :) 

I can't believe it has been a whole year since I started this "job". I use the word "job" very loosely because it truly does not feel like a job! When I was talking about this opportunity with my husband before I started last summer, he said this job was made for me!

Me+talking= hip hip hooray!

I have been able to talk to so many of you and have counted each and every minute as a blessing. I have learned that each of your stories is powerful in its own way. What you've lived through, what you continue to battle and those you care for make you warriors! When I talk about you guys, I always say that Tall Trainer attracts the most beautiful people! We are a melting pot of the most generous and caring individuals! You guys are a blast to talk to and I love being a small...
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Are you shredding your joints?

Uncategorized Sep 25, 2019

This analogy was a big Ah-ha moment for me.  I was travelling to a conference and had the pleasure of finding myself next to a delightful German woman, who was leaving after visiting her brother in the Rochester, NY area. 


We got to talking about health and she told me a story about when she went backpacking and her knees hurt.  She went to the Doctor and he said, “you can either carry a 30 pound backpack or carry 30 pounds extra on your body but not both.”  She lost weight and went backpacking again and there was no problem with the knees. 


It hit me then that our cartilage is a lot like cheese on a cheese grater.  If you don’t push very hard,  you don’t burn through very much “cheese.”  But when you do push down hard, you can really shred that cheese!  Movement is the cheese grater.  If you are moving with a lot of extra weight on your body,  you are pressing hard on...

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Your joints are like an old dish sponge

Uncategorized Sep 25, 2019



Ever grab that sponge that’s been drying in the sun and try to bend it?  RIIIIPP!!!  It crunches, tears, and basically turns to dust.  Our joints react in the the same way. 


“Thanks for the encouragement trainer guy!”


Ok, if I leave it at that,  it is not very encouraging.  What happens if you add water to that old sponge?  It softens, it bends, it doesn’t tear.  The lesson here? 


Drink water.  While there are hundreds of other reasons to drink water, this is a pretty good one.  If your body doesn't have enough water, your joints get more brittle and less lubricated and they can get injured and fail to recover as quickly (or ever).  Check out if you want your mind blown by Dr. Batman! 


The recommendation?  ½ your body weight in OZ of water per day.  Example: a 150 pound person would have a 75 Oz per day goal. ...

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Longevity and Cardiovascular Exercise

healthy lifestyle Sep 25, 2019


“Low cardiorespiratory fitness is a sounder predictor of death then risk factors such as hypertension, smoking, and Diabetes.”  Franklin Booth (2012)


Cardiovascular Disease (CVD) is the #1 cause of death

31% of all deaths globally *CVD, Oxidative stress, Inflammation, & Aging: WHO (2016)


Now honestly, you will die of something.  And, this is the most common something.  BUT, there is something that you can do to improve your odds and prolong this outcome.  (no guarantees in life of course, but better odds). 


Pioneer Study: Shephard, R. J. (2008).  Maximal oxygen intake and independence in old age.  British Journal of Sport Medicine Online First, April 10, 2008, pp 1-19. (A Review of 30 studies (since 1990) with male and female subjects age 64 years of older)


The common measure for cardiovascular ability and strength is the maximum volume of oxygen usage per minute (VO2 max).  Measured in...

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