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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Are you living for your future??

mindset Nov 10, 2022

This picture is Gwen.  She is holding up her 3 grandkids a total combined weight of about 138 pounds!!  Gwen is a great example of what is possible when you are doing the work of regular exercise and healthy eating.  She is strong, energetic, and healthy.  This is not true of all grandma's or even moms!  But, it is possible for most of us to do this and feel this good in our 50s, 60s, and even 70s (and maybe not all the grandkids in our 80s!)



I know we are supposed to be in the present trying to experience the moment we are in.  Not too lost in the “what if’s” of the future or be stuck in the past. 


But, we all know we need to be thinking of this future thing.   We don’t get to enter our “golden years” without some prior planning if we want it to go smooth-ish.


FAR TO OFTEN we are seeing people reach those years and really stop living life.  They aren’t able to partake...

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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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Is she right? Handle Hard Better - Kara Lawson

mindset Oct 24, 2022

Kara Lawson: Handle Hard Better

I don't want to discourage someone in a tough spot right now.  Tough spots do change but life is tough!  You can grow and handle it better.  Sometimes people ask when squats get easier.  If you are trying to make progress hopefully it doesn't.  As soon as you notice it is easier we are supposed to make it heavier or harder.  

We make progress in life BECAUSE of the challenges.  You can overcome the spot you are currently in.  

What do you think?

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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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You are a WHOLE person

mindset Jun 14, 2022

See them there wrinkles coming, See the imperfections in my skin tone...are my eyebrows too bushy..can you even tell I have them??... I zoomed in on noticing these things after I got target marketed for wrinkle cream and botox when I turned 40...


Some of you know my back story- but at age 14 I went into a full-blown eating disorder – started with anorexia and then progressed into basically EVERY form of disordered eating.  My weight was at a low of 89 pounds and a high of 189 pounds.  At all of those weights I thought I was fat.  Yes, at even 89 pounds I thought I needed to lose more.  So, needless to say, the lens I have on myself is whack.  I have learned what I see in the mirror can’t be trusted and I try to not spend too much time analyzing it or I go into a tailspin of NOT GOOD.


You don’t have to have my story to struggle with body image.  Media has done a number on us putting an unrealistic and a not even possible...

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I Don't Feel Like It...

mindset Apr 12, 2022


Feelings- Emotions -what the heck is going on with me??

Quick Definitions:

*Your brains best guesses guided by your past experience.

*The conscious experience of emotional reactions.

*An emotional state or reaction.

*Belief, especially  vague or irrational.

The power of feelings has definitely taken an up trend in the last few decades.  They surely needed too.  Feelings are not meant to be stuffed or ignored – because THEY WILL surface in some way and it is often destructive.

I also want to take note to not give them too much power.  Feelings DO NOT equal truth.  They are indicators of something you need to explore.  Feelings are guesses at best.  Sometimes our guesses are right on, but sometimes they are horribly wrong. 

When I let my feelings take too much control in my life – I start to drift into a dark place

If I stopped and imagined what my day...

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Real Honest Thoughts

Some REAL and HONEST thoughts from an INCREDIBLE woman.


After tonight's challenging work out I had several thoughts as I drove home. 

The first was " Thank you Lord! I am alive!!!" Seriously though, I realized that I could never have done this work out from start to finish when I began this journey last September. I recall doing it early on & feeling very incompetent as I drove home that night. 


Tonight I know I did not do all the moves perfectly, but I did it all start to finish and feel very good about that. I had overly high expectations for myself when I started last September and it's taken me a long time to fully come to terms with all I needed to work on. Humble Pie is not all that tasty. 


What I see now is that I can write all the goals I want each month, but more importantly, I need to recognize the life/body changes that have occurred each month based on my work in these sessions and be grateful for those. ...

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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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