Aging Backward Challenge 10 Winners (click here)

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 www.watercure.com 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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Don’t live everyday like it’s your last…

mindset Sep 24, 2019

 

Live like you are going to live to 100. 

 

Be smart with your body

Be smart with your nutrition

Be smart with your finances

Be smart in your relationships

 

If today was my last day on earth, I wouldn’t exercise, I wouldn’t eat any vegetables and I would spend a little more money than is reasonable to do every day.  And while I truly love my job, I would skip work on my last day to spend extra time with family. 

 

I think we need to live everyday like it could be our last in our personal relationships but not in all areas. 

 

Move like you want to be independent at 90. 

Eat like you want to have energy in your 70’s. 

Save money like you are going to live to 100. 

And tell people what they mean to you as if you will never see them again. 

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Fit Minute -Stability Ball Rollout

exercise videos Sep 21, 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. 

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Fit Minute - Farmers Walk

exercise videos Sep 14, 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. 

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This is what I carry with me when I run now

mindset Sep 09, 2019

This is what I carry with me when I run now.  I hate that this isn’t being dramatic-or over the top.  It’s just smart.  I have had a couple scary experiences in my life running and the danger is REAL!

 

So why do I do it anyway.  The love is greater than the fear.  Moments of just me outside feeling my muscles work and my breathing tested.  Doing something that challenges me and doesn’t come easy always makes me a better person.  Running is one of those things. 

 

I hate that I can’t just run free and enjoy being outside pounding the pavement on this beautiful earth.  Every vehicle that passes by I study in case it comes by again or if I have to report it.  I hate that my first thought when a car slows down is “are they going to try something” instead of being kind and respectful of me on the road.  I hate that I can’t run the same route at the same time or any pattern and feel...

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Fit Minute - Push Up with a Backfly

exercise videos Sep 07, 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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