6 Days Later...He Died

The less dramatic title would be:

Become happier by spreading gratitude – The Gratitude Visit


I am going to share with you a story that I almost don’t believe really happened even though it happened to me.  But first I’m going to recommend you try this… 

 (listen to podcast instead of read)

Martin Seligman the father of positive psychology (www.positivepsychology.org) has developed a list of things you can do to be happier.  One of the most powerful is the gratitude visit. 


The way a Gratitude Visit works is:

  1. Write a letter of gratitude thanking someone for the impact they have had on your life and how important they are to you.
  3. Go visit them (or video call) the more intimate the setting the better.
  4. Read the letter to them
  5. (bring tissues and a REAL hug)
  6. Make someone else feel awesome, while you feel awesome for being the kind of person who would do that!
  7. The feelings and memory persist long after...
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Zig Ziglar's Goal Setting Formula (7 steps)

Most people don't set goals right and therefore come no where near achieving them.  Goal Achievement Coach Zig Ziglar has 7 steps to setting a goal that will help massively!

This whole video below is gold but you can get the point and watch just 4 minutes and hear the goal setting formula a couple times.  I typed it out in a PDF for those who want to work on it.  DOWNLOAD PDF HERE.  

Here are the 7 steps:

  1. Write the Objective:
  2. Date to be completed: _____/______/_______
  3. Obstacles I will have to overcome:
  4. People or groups I’ll need to connect and work with:
  5. What do I need to know/learn?
  6. Plan of Action:
  7. List of Benefits for Objective being completed:

When you have time you should really consider watching this full Zig presentation.  What an amazing world we live in that Zig Ziglar is available to us day and night!

(video will start at the goal setting spot and you'll get the idea in 4 minutes of watching)

God Bless,

Jeremy "tall trainer" Biernat


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You have to serve someone...Who will you serve?

This has been popping in my mind over the last 2-weeks so I’m going to get it out of my head and see what you think of it.  Everytime it has the Bob Dylan songs seems to come with it!


“You’re gonna have to serve somebody.  It may be the devil or it may be the Lord but you’re gonna have to serve somebody.”  - Bob Dylan


I try to read my Bible every morning.  Just a few minutes.  Sometimes it’s helpful, sometimes I’m glad I wasn’t alive then, sometimes it’s tricky, sometimes I wish I could have been there.  I need to add, I’m no biblical scholar and my faith is strong but complicated.  I am rarely if ever on a religious or spiritual high.  I get jealous of those who are. 


But, I learn when I read it and I’m trying to use more if what’s in there to effect what I do “out here!”


In Romans 6:16-19 it says this…

“16 ...

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Dealing With Grief

healthy lifestyle mindset Sep 30, 2022

Denise has been a student of grief and has experienced her own grief and I believe God has gifted her with incredible insights and help for those who are grieving, which when we are honest is most of us most of the time.  

Will we ever be happy again after a big loss?

How do we get through grief?

What if my grief is smaller than others?

Why do we grieve?

If you need to reach her after this you can email her at: [email protected]

She facilitates a Grief Support group Locally in Canandaigua, NY

Crosswinds Wesleyan Church

3360 Middle Cheshire Road

Canandaigua, NY 14424

Next session starts October 13th 6-8pm

Session will run many weeks

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What makes a body look young or healthy?

We can see it but sometimes can’t define it.  I remember driving our car down the road and Sarah and I both saw a girl walking down the road.  We were coming up behind her.  As we passed her we realized it was one of our clients.  From the back she could have been 25 years old.  Her face brought her to 50’s and we both new she was in her 60’s.  We both commented the same thing.  She was in awesome “shape”.  Of course we told her so the next time we saw her! 


We have dozens and dozens of clients like this.  If you are just looking at the body you get a certain impression of age.  What makes us have this impression?  What makes a body look younger or healthier? 


I think it’s three things.  Muscle, posture, and a narrower waist. 


This does mean weight loss is a factor here.  But we have all seen the tiny old lady who looks old and frail and you can...

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Feeling Sorry for Myself

It happens.  Even to me.  A little pitty party.  Perhaps a seed of entitlement?

I eat well as far as healthy most of the time.  I enjoy something yummy, we occasionally go out to eat, Some of my favorite foods are chicken wings, Beef Briscut, Apple Crisp, Berries, and Pumpkin pie.  I don't drink soda except super rare treats, I eat at least 2 pounds of vegetable most days, I eat the same breakfast, snacks, and lunch 5 days a week.  (sometimes weekends too).  

Here's the thing I don't "LOVE" all that food.  I eat my eggs and veggies as cold bricks in the morning.  I eat a dry boring head of romaine lettuce on my way to pick up Anna from school.  I drink 1 or 2 protein and water shakes a day depending on if I'm too busy to chew something.  I nuts and fruit make up the rest of my day until I get home.  Sarah does up dinner most of the time.  And we eat some sort of chicken 80% of the time with a huge vegetable serving....

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Self-Care vs. Self-ish

healthy lifestyle mindset Sep 27, 2021

When does self-care goes too far…or not enough?  Some people become a shell of a person in service of others (mom’s are a large category).  Some people fall in love with self-care so much that their personal happiness becomes the chief aim.  “I’m just not happy anymore” is a common reason for divorce. 


I believe you can do self-care and others-care at the same time.  There will be ebbs and flows but I’ve seen many people do this beautifully. 


Here’s a couple things I want you to know:

  • Happiness research is pretty clear on this…the way to find happiness is not to seek it for yourself. When you serve others, do useful work, and enjoy moments with others…these are some of the peak happy moments. 
  • If you don’t take care of yourself I’ll bet there are a dozen people worrying about you. When I was a young dependent I did worry about my Mom and Dad. 
  • ...
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Big Fat Lie

The most common lie about Fat and Muscle in the fitness industry.

I hear this one so often I get angry that people are being lied to so regularly and I am embarrassed to be in an industry that still does this. 


Please watch the video below.  You'll be able to hear my tone as I explain this. 


I'm telling you this now because I came across a video selling some fitness program online.  It was by some Doctor who helped some of the Marvel characters get in great shape.  "Supposedly", I don't trust a word he said now.  His first two sentences were straight up lies!  I guess it was sentence two that was the biggest part of the lie. 


At Least watch 15 seconds of the video to see what I'm talking about. 

(I'll talk to you through there!  The visuals are worth it.)


If you are looking for our help please call 585-260-4235 or email [email protected].  

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5 Ways to Narrow your Waist



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...

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