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. 

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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 interrupting.  So, when 3pm or 7pm came and I was reaching for somet...

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 dinner, you will be hungry agai...

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 proper technique and supervision, has been proven to improve balance...

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!

They analyzed the RNA, which is the messenger ...

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!

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 don’t fight it they get so tight that they put extra pressure on the joi...