Aging Backward Challenge 10 Winners (click here)

What makes Tall Trainer upset?


I’m known for being positive and smiley every day.  So, what wipes the smile off my face?


Notes like this:


“Unfortunately, due to his body fighting him in several locations and his love of food, it was a downward spiral of losing the mobility to do the exercises he really loved, skiing and mountain biking, plus the comfort his love of food brought him that sadly ended in losing him to a heart attack in September.” 


I asked her if I could share this message with others and she said please, if her husband’s story could reach one person and help them it would "be awesome." 

Because stories like these become more real when you see the people here is Heather and Bobby…just a couple kids. 



It’s not right.  Bobby was about 55 years old and should have had 20 - 30 more “good” years.  I am not blaming him.  He was a good man.  Actually, probably a great man from...

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Why am I eating this nasty thing?

It's not my favorite...

Far from it in fact.  There are possibly 100 things I would enjoy eating better.  


I eat it fairly regularly at least 3x per week.  

It's nothing to brag about. 

2 Cans Tuna

1 Can Green Beans

1 Can Corn


So, Why do I do it?


Strangely enough I have several reasons (which is why I do it so often). 


Reason #1 - High Protein and some veggies - 50+ grams

Reason #2 - Portable - Easy to bring to the studio

Reason #3 - Doesn't Spoil - if I don't eat it, it'll be good tomorrow or in 2 months

Reason #4 - Low Prep Time - open, drain, eat

Reason #5 - Cheapness - Compared to grabbing lunch out big savings!

Reason #6 - I don't get bloated after...I feel good

Reason #7 - Actually there are only 6 reasons I can think of.  


So this meal helps me to get protein and nutrients for my body is not a chore to make and saves me $30 a week I figure.  

That's $1,440 per year (48 wks a year).


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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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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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Proof that Change is Possible

mindset weight loss Mar 20, 2021

This is Bill…


He’s my step grandpa.  Here he is playing my wife down the isle at our wedding. 


He’s dying…


Aren’t we all?  Yes.  But, he’s been told it’s terminal liver cancer. 


Jeremy, why are you sharing this?  It seems like a big downer. 


Because, I think his story will provide inspiration to us all that we CAN change!


The Story:

Bill has always been called Bill by us grandkids.  They were married before I was born.  In my heart he’s grandpa but we all call him bill because he didn’t see himself as a grandpa type perhaps. 


Before the blessed moment that he met and married my Grandma.  He was an alcoholic.  Not like a functional alcoholic either like a stumbling alcoholic.  The first 30-40 years of his life were a mess.  I’m sure on more than one occasion he said.  “This is just who I...

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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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You can't teach an old dog a new trick

mindset weight loss Apr 09, 2020

You can’t teach an old dog a new trick




Most people aren’t consistent enough for the dog to learn the trick. 


We had a wonderful Old Dog named Stella.  We moved into a new house just a couple years before she died.  She learned the new habits of the house and yard fairly quickly.  She could have learned any trick at any time if we would take the effort to teach her. 


How about you?  Do you lean on this classic American folk statement as a reason you at 60 can’t get a handle on your eating or exercise habits?  Many do. 


If you believe in this falsehood you won’t try the 10th, 11th, 12th, or 34th time it takes to learn the new habit.  In my experience most adults only allow themselves 2 times to try something new.  If they don’t get it in the first 2 they say, “I’m no good at that.” 


Your brain is just confused on how the world...

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