Archives for May 19, 2025

High-Protein Grocery Haul at Sam’s Club: What to Buy and Why

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Today, we’re diving into one of my favorite grocery runs—a high-protein haul at Sam’s Club. If you’re trying to hit your daily protein goals or just want to stock up on clean, affordable options, this post is for you.

Before we dive in, I’ve gotta say—Sam’s Club shines in two major areas: seafood and seasonings. While we’re skipping the seasonings for now (YouTube video coming soon), we’re going all-in on seafood and other protein-packed picks. Let’s get to it!

The Seafood Section: Sam’s Club’s Crown Jewel

Lobster Tails

  • Price: $27/lb (vacuum sealed)
  • Macros: 130 calories, 23g protein
  • Why It’s Great: Lower than the national average for lobster tails, high protein, and wild-caught. Passes the protein test (protein x10 should be less than or equal to calories).

Snow Crab

  • Price: ~$11/lb
  • Macros: 100 calories, 20g protein
  • Why It’s Great: Almost half the national average price for snow crab. Wild-caught, protein-packed, and a total steal.

Scallops

  • Price: Higher than others
  • Macros: High in protein
  • Why It’s Okay: Still wild-caught and clean, but the price isn’t as competitive.

Marinated Salmon & Sockeye Salmon

  • Wild-caught and delicious. Salmon also brings those essential Omega-3s, which you should be getting from 8 oz weekly or via supplements.

Ahi Tuna

  • Macros: 130 calories, 29g protein
  • Why It’s Great: Wild-caught, packed with protein and Omega-3s.

Atlantic Cod

  • Macros: 90 calories, 22g protein
  • Why It’s Great: Lean, wild-caught white fish. Not as rich in Omega-3s, but fantastic for low-calorie, high-protein meals.

Shrimp Galore

  • Tons of wild-caught options including Argentinian shrimp. Great quality and selection—better than Costco.

Pancake & Waffle Mixes

Stack’d Pancake Mix

  • Best macros and taste. King of homemade protein pancakes.

Kodiak Cakes

  • Add egg whites to really bump up the protein.

Premier Protein Pancakes (Pre-made)

  • 210 calories, 15g protein
  • Doesn’t pass the protein test. Taste is okay, but would recommend the above two options.

Chicken & Meat Picks

Member’s Mark Chicken Wings

  • 170 calories, 18g protein
  • Great in the air fryer. Narrowly passes The Protein Test.

Just Bare Chicken Strips

  • 170 calories, 17g protein
  • Lightly breaded, delicious, and great with a diet-friendly dipping sauce.

Korean BBQ Chicken

  • 200 calories, 23g protein
  • Perfect with microwavable brown rice for a fast, macro-friendly meal.

Chicken & Beef Fajita Kits

  • Fully cooked and easy to pair with peppers, onions, and a carb-smart wrap.

Chicken Meatballs

  • 180 calories, 16g protein
  • Not ideal but works in a pinch. Pair with Goodles high-protein pasta for a solid meal.

Seasoned Pulled Pork

  • 90 calories, 13g protein
  • Fully cooked and super easy to prepare. Great for sandwiches or rice bowls.

Yogurt Picks

Chobani Zero Sugar

  • 60 calories, 12g protein
  • Awesome flavors like Milk & Cookies and Strawberry Cheesecake. Passes The Protein Test.

Oikos Triple Zero

  • No sugar, no fat, high protein. Another top-tier pick.

High-Protein Desserts

Clio Bars

  • My girlfriend’s go-to. Better macros than Yasso, and tastes amazing.

Eggs & Egg Whites

  • 6 cartons for $12—crazy good deal.
  • Low-calorie, high-protein. Sam’s Club and Costco are neck and neck here.

Fresh & Ground Meat

Grass-Fed Beef Tenderloin

  • 160 calories, 24g protein, 7g fat
  • Lean, clean, and delicious.

Ground Beef (90/10)

  • Passes Protein Test, ~$4.50/lb. Great value.

Ground Turkey (93/7) & Ground Chicken

  • Lean, affordable, and high in protein.

Family Packs of Chicken Breast & Thighs

  • Budget-friendly and bulk-friendly. All pass The Protein Test.

Protein Shakes & Bars

Premier Protein Shakes

  • Great taste, rotating seasonal flavors (Pumpkin Spice, Root Beer Float, etc.). Always a win.

Fairlife Nutrition Plan

  • 30g of protein, unbeatable flavor.

Quest Bars

  • High fiber, high protein. Texture isn’t for everyone, but it’s the OG protein bar.

Quest Protein Chips

  • Great as a side to burgers or deli sandwiches. Packs an extra protein punch.

Final Thoughts

If I had to keep it simple:

  • Shakes: Go for Premier or Fairlife
  • Bars: Choose Quest
  • Seafood: You can’t beat Sam’s Club’s selection and prices

Thanks for coming along on this Sam’s Club high-protein haul! If you found this helpful, hit subscribe on YouTube—I drop a long-format video every week and daily shorts on YouTube, Instagram, and TikTok.

BJ’s Wholesale Grocery Haul: Diet-Friendly Finds You Didn’t Know Existed

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I realized while reviewing my content that I’ve never done a long-format video or blog about BJ’s, even though I’ve been here a few times shooting short-form stuff. And let me tell you… after walking the aisles yesterday to scope it out, I was shocked. The diet-friendly options here? Insanely good. Honestly, some even beat Costco. Yep, I said it.

I usually shop at Costco (I only have a BJ’s membership because we shoot content here), but after this visit, I’m seriously rethinking that. So, I decided to do my full grocery shop here—specifically with my own high-protein, macro-friendly diet in mind. Let’s dive in.

Frozen Finds That Fit Your Macros

BJ’s frozen section shines. Comfort foods that align with your goals = sustainability, and that’s what keeps you consistent.

Chicken Picks:

  • Tyson’s Chicken Wings – 220 cal / 19g protein. Doesn’t quite pass The Protein Test, but solid for wings.
  • Just Bare Chicken Strips – 170 cal / 17g protein. Passes The Protein Test. Easy to bake or air fry.
  • Pre-Cooked Teriyaki Chicken Fillets – 140 cal / 17g protein. Great for quick meals like stir-fries or salads.

Seafood Staples:

  • Wild-Caught Sockeye Salmon – Affordable frozen omega-3s powerhouse.
  • Mahi Mahi & Cod – Lean, clean protein with better price points.
  • Wild-Caught Flounder – 60 cal / 13g protein. Insane macros.
  • Wild-Caught Shrimp – 100 cal / 23g protein. Bonus: supports HDL (good cholesterol).

PSA: Stop Buying Gross Pasta Alternatives

Okay, soapbox moment: most high-protein or low-carb pasta alternatives taste nothing like pasta. I’m talking chickpea spirals, mushy legume noodles, and gritty wheat mixes. I’ve tried them all. My honest advice?

Buy real pasta. Portion control it. Enjoy it. Move on.

There are a few decent ones out there (some better than others, specifically Goodles), but 90% of the alternatives will leave you craving the real thing anyway.

Veggies That Work with Real Life

If you’re juggling a family, a job, and trying to stay healthy, frozen mixed vegetables are a lifesaver. Grab a bulk bag or steamable single-serve packs.

Top Picks:

  • Broccoli Normandy – Broccoli + cauliflower = cruciferous fiber goodness.
  • Grilled Mediterranean Mix – Peppers and zucchini, loaded with antioxidants and fiber.

Lean Meat for Real-Life Macros

At home, we rotate between chicken, beef, and seafood. Here’s what I grabbed:

Chicken:

  • Chicken Thighs – 130 cal / 19g protein. Lean enough to fit most plans and full of flavor.

Beef:

  • 93/7 Ground Beef – 170 cal / 24g protein. The sweet spot between lean and tender.
  • Chuck Mock Tender Steak – $6.99/lb, lean and chew-friendly.
  • Top Sirloin – $8.99/lb. Just make sure it’s top sirloin.

Tip: When you eat a lot of animal protein, aim for lean cuts so you leave room for healthy fats (like olive oil or nuts) rather than overloading on saturated fat.

Bread, Tortillas & Fiber Wins

BJ’s crushed it here—better than Costco.

Best Low-Cal, High-Fiber Tortillas:

  1. Mission Carb Balance – 70 cal / 17g fiber / 6g protein
  2. Extreme Wellness – 60 cal / 12g fiber / 4g protein
  3. Carb Counters – 60 cal / 11g fiber / 3g protein

Perfect for breakfast burritos, wraps, or soft tacos. High fiber = better satiety and digestive health.

Greek Yogurt Game: Strong

BJ’s has every solid Greek yogurt brand:

  • Oikos Triple Zero – No sugar, no fat, no artificial sweeteners.
  • Oikos Pro Shots – Quick protein in liquid form.
  • Chobani Less Sugar + Zero Sugar – Reliable choices.
  • Too Good, Wesley Farms (BJ’s brand), Siggi’s Icelandic – All good options.

My go-to? Non-fat flavored or plain Chobani, or Siggi’s if I’m feeling fancy.

Protein Bars & Shakes: The Truth

Not all protein snacks are created equal.

Protein Bars:

  • Quest – Passes The Protein Test, decent on fiber.
  • Fit Crunch / Pure Protein – Meh fiber, okay if you’re in a pinch.

Pre-Made Shakes:

  • Fairlife Nutrition Plan – My favorite. Solid macros, tastes great.
  • Premier Protein – Popular, great flavor variety.

I love Quest chips too—I’ll eat them with a sandwich or burger to boost protein.

Final Thoughts

BJ’s blew me away. If you’re on a health journey and looking for better options without breaking the bank, this place might surprise you too. Whether you’re trying to lose weight, build muscle, or just make smarter food choices while raising a family and working full time—this grocery haul can help support that.

Healthy Snacks That Actually Fit Your Goals

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Can you lose weight while eating fries, ice cream, and chips?
Surprisingly—yes, if 80% of your diet comes from single-ingredient whole foods (think salmon, berries, broccoli, steak). That remaining 20%? That’s where snack satisfaction comes in.

The Secret: Macros Matter Most
This video breaks down a free, downloadable 15-page Healthy Snack Guide—designed to help you enjoy your favorite foods without blowing your progress.

Here’s a taste of what’s inside:

Ice Cream Favorites

  • Yasso Bars – 100 cal, 4g protein, taste like legit ice cream.
  • Halo Top – Reformulated and way better now; 330 cal/pint, 18g protein.

Protein Bars

  • Barebells – Candy bar vibes, 200 cal, 20g protein
  • Built Bars – Also on the list, plus a vegan option included

Pre-Made Protein Shakes

  • Fairlife – 150 cal, 30g protein, tastes like chocolate milk.
  • Isopure – Lemonade & iced tea flavors hit different in the summer.

High-Protein Dairy

  • Chobani Zero Sugar – 60 cal, 12g protein, fun flavors like Key Lime.
  • Oikos Triple Zero – Mixed berry + freezer trick = ice cream vibes.

Protein Snacks & Chips

  • Cabot Cheese Sticks – 50 cal, 6g protein each.
  • Quest Chips – Spicy chili lime is a GOAT flavor.
  • Smart Fries / Proper Good Fries – Throw ’em in the air fryer. 🔥

Sweet Treats

  • Protein PB Cups – 200 cal, 11g protein, taste like Reese’s.
  • Ollipop Soda – 50 cal, 9g fiber, a gut-healthy alternative to soda.

Breakfast Boost

  • STACK’D Protein Pancake Mix – 230 cal, 25g protein, small biz brand with big flavor.

Opt-in here to receive your copy of my FREE Healthy Snacks Guide.

Inside My CCTA | Executive Health Scan at Fountain Life

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Today, I’m diving into one of the most important scans I’ve ever done — the Coronary Computed Tomography Angiography (CCTA) — at Fountain Life. This scan is what originally drew me to the clinic. It’s a powerful tool that provides a detailed 3D image of the heart, not only assessing size and structure but also checking for any plaque buildup in the coronary arteries — both calcified and non-calcified.

Why I Chose the CCTA Scan

I’m in my 30s, on testosterone replacement therapy (TRT), and I take very good care of my health. But I also lead a business, support a family, and employ a team — I have responsibilities. That’s why I wanted to go beyond just a routine checkup. I previously had a coronary calcium scan, which only detects calcified plaque, but I wanted a deeper look — one that showed the full picture of heart health.

The CCTA scan provides that. It helps detect plaque that hasn’t calcified yet — the kind that might still rupture and lead to heart disease if left unchecked.

It’s Not Just About the Heart

While I was at Fountain Life, I also underwent two other key tests:

  1. Low-Dose CT Lung Scan – Helps detect lung nodules and assess early signs of cancer.
  2. Echocardiogram – Measures the size and structure of the heart, looking for any thickening, especially in the ventricles.

These tests can uncover issues before symptoms appear, which is the whole point of executive-level preventative health care.

Don’t Be Afraid of the Data

I talk to so many people who avoid tests and doctor visits because they’re afraid of what they’ll find. That mindset can be dangerous. Early detection is everything. If you catch something early, chances are, you can treat it. If you wait — that’s when things go bad.

The goal isn’t to scare yourself. It’s to empower yourself with information so you can stay ahead of the curve.

What the Experience Was Like

Getting the CCTA was surprisingly smooth. The only odd part was the contrast dye injection, which caused a warm sensation (including, yes, a tingling in the groin — just being real here). But the experience was white-glove all the way, and I should have full results back within a week.

My CCTA Results: The Breakdown

I’ve had a zero calcium score in the past — fantastic — but I still wanted to dig deeper. Here’s what I found:

  • Total Plaque: 121 — in the healthy range.
  • Calcified Plaque: 3.6 — up slightly from 0, but still very low.
  • Non-Calcified (Soft) Plaque: 117.7 — also healthy and mild.
  • Low-Density (Vulnerable) Plaque: 0.4 — very, very low risk.

This test gave me a clearer picture of my heart health than any other scan ever has. The platform I used, Clearly, provided an easy-to-understand PDF summarizing my results — which I love. Education and simplicity go a long way in helping people take action on their health.

Lung Scan Results

I’ve had two small lung nodules for years, and they’re still present — unchanged and less than 1% chance of being cancerous. I’m not worried, but I am going to see a pulmonary specialist for extra peace of mind.

Most people wouldn’t even know they had these nodules because they wouldn’t have had a scan. Awareness is everything — I’m not stressed, just informed and proactive.

Echo Results

For someone on TRT and lifting for years, left ventricle thickening is a concern. Thankfully, my echocardiogram showed no thickening and a heart size within perfect range. Couldn’t ask for better news.

What I Recommend for You

If a full executive health scan isn’t in your budget yet, start with:

  • Annual lab work (especially lipid panels like LDL and VLDL).
  • Coronary Calcium Scan – around $150–200, can be life-saving.

If you’re in your 30s, 40s, or 50s — regardless of what your blood work says — go get it done. Heart disease remains the #1 killer, and half of people who have heart attacks never have prior symptoms.

Final Thoughts

I grew up in a small town with very little. My dad was an alcoholic. My mom had me at 16. To now be in a position where I can not only take charge of my health but share that journey with you, is something I’m incredibly grateful for.

Thanks for following along. If you enjoyed this post, I have several more in this Executive Health Series — including scans, MRIs, DEXA, and blood work breakdowns. You can follow me on YouTube for long-form content, and check out Instagram or TikTok for daily shorts.

Until next time — stay proactive, stay informed, and take care of yourself.

25 Low-Calorie, High-Protein Favorites at Costco (That I Always Grab)

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Costco is the spot if you’re looking to stock up on budget-friendly, high-protein, low-calorie staples—but let’s be real, the parking and checkout lines can be a beast. Still, it’s hands-down my favorite store for stocking up on clean, affordable protein sources.

Whether you’re meal prepping, chasing macros, or just trying to eat better on a budget, here are 25 of my go-to protein-packed picks from Costco. Let’s dive in:

1. Lean Ground Turkey

An OG staple. I cook it with onions and mushrooms for moisture, toss it over rice or potatoes, and drizzle coconut aminos or bone broth for flavor. Simple, hearty, and macro-friendly.

2. Chicken Thighs

Juicy and flavorful, with 22g of protein per serving and only 130 calories. They pass my Protein Test (10g of protein per every 100 calories), so they’re always in my cart.

3. Chicken Breasts

Lean, versatile, and great for meal prep. Not as flavorful as thighs, but still solid if you’re keeping fats low.

4. 90/10 Ground Beef

Ask at the meat counter for the 90/10 beef “log” behind the glass. Great flavor, lean enough to stay macro-friendly.

5. Top Sirloin Steak

My go-to steak cut—lean, tender, and satisfying.

Ready-Made & Frozen Protein Picks

6. Kevin’s Natural Foods Meals

High-protein, heat-and-eat options that are great for busy nights when you still want to eat clean.

7. AmyLu Chicken Meatballs

Two flavors I love: Teriyaki Pineapple and Basil Parmesan. Pair with high-protein pasta (like Goodles) for an easy, delicious dinner.

8–10. Seafood Selections

  • Wild-Caught Sockeye Salmon
  • Wild-Caught Chilean Sea Bass
  • Wild-Caught Ahi Tuna

Loaded with omega-3s, delicious, and perfect for heart-healthy meals. I eat seafood 2-3 times a week.

11. Norwegian Farm-Raised Salmon

If you’re buying farm-raised, go Norwegian. Better sustainability, better practices.

12. Garlic Seasoned Party Wings

They don’t pass the Protein Test, but they’re a better alternative to deep-fried wings. I air-fry them and they’re so good.

13. Wild-Caught Smoked Sockeye Salmon

Costco has tons of smoked salmon, but sockeye is your best wild-caught bet.

Dairy, Eggs, & Bars

14. Cage-Free Egg Whites

A crazy deal. Six-pack pricing blows away your typical grocery store.

15. Free-Range Eggs

Slightly more than cage-free, but worth it for the quality and sustainability.

16. Kirkland Protein Bars

Basically Quest bars, but cheaper. High in protein and fiber—just a bit firm in texture.

17. Simply Protein Bars

Pass the Protein Test, but kind of bland IMO. Still a solid backup.

Skip These Bars

  • Fit Crunch: Tasty, but doesn’t pass the protein test.
  • Pure Protein: Uses collagen, which doesn’t support muscle building.

Powders & Shakes

18. Gold Standard Whey

Classic for a reason. Great flavor, great macros.

19. Kirkland Whey Protein

Almost identical to Gold Standard, for a better price. Big win.

20. Ascent Whey

My personal favorite taste-wise.

21. Isopure

Another solid option—low carb, clean ingredients.

🚫 Avoid Vital Proteins — it’s collagen-based, and collagen doesn’t support muscle protein synthesis. Not a good choice if you’re chasing gains.

22. Fairlife Nutrition Plan Shakes

Incredible taste (hello, chocolate milk vibes) and amazing macros. My #1 shake choice.

23. Core Power by Fairlife

Also great—super smooth and convenient for on-the-go protein.

Bonus Treats

24. Nonfat Greek yogurt

I eat this every day. I basically use it as my protein “supplement” every morning.

25. Smart Choice Fudge Bars

Only 100 calories with 3g of protein—not quite high-protein, but a solid dessert alternative when cravings hit.

Final Thoughts

So there you have it—25 high-protein, low-calorie favorites from Costco that I grab on repeat. These staples make it easy to hit your nutrition goals without breaking the bank or sacrificing flavor.If you found this guide helpful, make sure to subscribe to my YouTube channel, where I drop new long-form videos weekly. I also post daily on TikTok and Instagram, so come hang out with me there!

How to Order a High-Protein, Low-Calorie Meal at Chipotle

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Let’s talk about lunch—and not just any lunch. We’re heading into Chipotle with a game plan: walk out with something delicious, high in protein, and around 600 calories. Whether you’re trying to stay on track with your fitness goals, avoid a mid-day calorie bomb, or just want a quick and healthy bite, this is how you do it.

Why Even Talk About This?

Because it’s way too easy to walk into Chipotle and leave with a 1,200-calorie burrito that eats up your entire day’s macro budget. One tortilla? That’s 300 calories on its own. Add rice, beans, cheese, guac, and you’ve created a caloric masterpiece—one you might not have needed on a random Wednesday.

So today, I’m breaking down three solid options you can count on—each one with different calorie ranges and macro benefits. Let’s go.

Option 1: The Go-To Bowl (~400 Calories, 42g Protein)

This is the lunch I order most often—and it checks all the boxes.

Order:

  • Bowl
  • No rice
  • Black beans (fiber-rich!)
  • Chicken
  • Double fajita veggies (peppers + onions)
  • Pico de Gallo
  • Medium salsa

Why it works:

  • Under 400 calories
  • Over 40g of protein
  • High in fiber
  • Full of flavor

The fiber from black beans supports gut health and helps keep you full, while the fajitas add volume, flavor, and nutrients like vitamin A and E. The chicken adds lean protein, and the salsa brings everything together without tacking on many extra calories.

Pro tip: If your meal has 42g of protein, aim for it to be under 420 calories (just add a zero to the protein count). This one passes the test.

Option 2: The Burrito (~550 Calories, 35g Protein)

Let’s be real. This one’s a bit lame—but it’s here for the burrito die-hards.

Order:

  • Burrito
  • Chicken
  • Peppers or tomatoes (your choice)
  • Salsa
  • No rice
  • No beans

Why it barely works:

  • The tortilla alone is 300 calories, which really limits what you can add
  • Still manages ~35g of protein
  • Not much fiber
  • Not very satisfying compared to the bowl

Bottom line: If you’re committed to the wrap, keep it super simple. But honestly, I wouldn’t order this. You’re better off with a bowl.

Option 3: The Higher-Cal Bowl (~600 Calories, 40g Protein)

This one’s for when you’re hungrier or just need more fuel. More calories, yes—but also more fiber, nutrients, and healthy fats.

Order:

  • Bowl
  • No rice
  • Black beans
  • Chicken
  • Double fajita veggies
  • Medium salsa
  • Guacamole

Why it’s awesome:

  • Around 600 calories
  • Over 40g of protein
  • High in fiber and healthy fats
  • Super filling and nutrient-dense

Even though this bowl doesn’t pass The Protein Test, it’s got monounsaturated and polyunsaturated fats from the guac and more fiber than the other options combined. Great if you need more staying power throughout your day.

Final Thoughts: It’s Not a Special Occasion

Chipotle is great—but it’s not a celebration. Save your heavier meals for actual events with friends, family, or a real treat. A Wednesday lunch doesn’t need to feel like Saturday night.

With these options, you can walk in, enjoy your food, and walk out feeling good about your choices. No food guilt. No bloated afternoon slump. Just a high-protein lunch that keeps you moving.

VO2 Max, RMR, and the Long Game of Longevity

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I recently had the chance to head over to XFit Labs in White Plains, NY, to do some deep-dive testing with one of my favorite people in the fitness industry — Dr. Isiah Robinson. We tackled two major benchmarks of health and performance: RMR (Resting Metabolic Rate) and VO₂ Max. Spoiler: the results were 🔥.

Why VO₂ Max Matters

You’ve probably heard the buzz: VO₂ Max is the new fitness flex. From Peter Attia to Andrew Huberman — everyone’s talking about it. But beyond the hype, there’s real science behind why VO₂ Max is a powerful indicator of longevity.

I’ll let Dr. Robinson explain the details below, but in short: the higher your VO₂ Max, the more efficiently your body uses oxygen during intense exercise — and the better your cardiovascular health.

My Training Lead-Up

Let me set the stage. Two years ago, I was around 239 lbs, and now I’m sitting at 251 — but it’s been a purposeful transformation. I’ve added solid muscle mass and dropped a good chunk of body fat.

For the past six months, I’ve been heavy into strength training, and more recently, I’ve shifted into more cardio work — not quite the full Norwegian 4×4 protocol, but I did a serious 1:1 cardio regimen to target my VO₂ Max. Still lifting, still doing my zone 2, but with a renewed focus on endurance and heart health.

Why? Longevity. I’ve got a baby on the way — like, any minute now — and I want to be around, active, and thriving for a long time.

Enter Dr. Isiah Robinson

Dr. Robinson is a board-certified chiropractor and the owner of XFit Labs, with nearly 18 years in practice. Since 2015, he’s been offering metabolic testing to athletes and everyday folks alike. And now, with the growing popularity of VO₂ Max testing, it’s more accessible than ever.

What is RMR?

RMR stands for Resting Metabolic Rate — basically, how many calories your body burns while completely at rest. We measured mine using indirect calorimetry, which involves wearing a mask and chilling out for about 15 minutes. It doesn’t just calculate calories — it tells you the ratio of fat to carbs you’re burning, which is super helpful for dialing in your nutrition and total daily energy expenditure (TDEE).

What is VO₂ Max?

VO₂ Max is the maximum amount of oxygen your body can use during intense exercise. Again, measured through indirect calorimetry — except this time, while pedaling on an assault bike or running on a treadmill. It’s measured in milliliters of oxygen per kilogram of body weight, and it’s one of the most accurate markers of cardiovascular fitness.

The Protocol

Because I had tested a couple years back (and clocked in at 53, which is considered “Superior”), Dr. Robinson created a slightly tweaked protocol. We started slow, gradually increasing wattage to get accurate breath-by-breath data. I chose the assault bike — running isn’t my jam, mostly because it wrecks my hips at my current size.

We bumped up wattage every minute and kept pushing until I was completely gassed. My goal was 400 watts — and I crushed it, getting to 420 watts before tapping out.

VO₂ Max score this time: 55.6!
That’s a solid bump from last time, and honestly, I was stoked.

Reflections

What made this experience so incredible wasn’t just the testing or the number on the screen — it was the vibe. You get to play your own music, you’re coached through the entire process, and Dr. Robinson is locked in the whole time. He’s just one of those guys — deeply knowledgeable, passionate about what he does, and a genuinely good dude.

Final Thoughts: Do It

If you’re even moderately serious about your training, nutrition, or overall health — go get your RMR and VO₂ Max tested. Especially if you’re spending money on supplements, pre-workout, or overpriced coffee. Testing is less than the cost of a VO₂ Max with a concierge doctor, and in my opinion, way more valuable than your next Lulu drop.

benefits of VO₂ Max for longevity


This is the tool to help you measure where you’re really at — and where you can go. Invest in your health, your longevity, and your performance. If you’re in the Westchester area, go visit XFit Labs and Dr. Isiah Robinson. You won’t regret it.

Rogue Monster Rhino Belt Squat Review: Is It Worth It?

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If you’re building out a home gym and want a piece of equipment that hits your lower body hard without crushing your spine, you’ve probably come across the Rogue Monster Rhino Belt Squat. It’s a mouthful, I know — but it lives up to its beastly name.

I’ve been using this machine consistently and wanted to give a deep dive into the pros, cons, cost, footprint, and how it compares to some commercial-grade belt squats I’ve used.

Let’s get into it.

First, What Is the Rogue Monster Rhino?

  • Rogue is the company behind it.
  • Monster refers to the 3×3″ uprights with 1-inch holes, compatible with all Monster attachments.
  • Rhino is a nod to branding (and perhaps sheer toughness), influenced by powerlifter Donnie Thompson, who was involved in the design.

Price Breakdown

All-in, with shipping and taxes, I paid just under $2,700. Not cheap — but when compared to its commercial counterparts?

  • Hammer Strength Belt Squat: $6,200 before tax/shipping.
  • Arsenal Strength Belt Squat: $7,500 before tax/shipping.

That makes the Rhino belt squat at least half, sometimes a third of the price, with comparable functionality.

For me, this was a no-brainer — especially with a baby on the way and unpredictable gym time. I needed something that could help me train hard at home without sacrificing quality or safety.

Floor Space + Assembly

Dimensions:

  • Height: 78”
  • Length: 60”
  • Width: 49”

That’s compact enough to share space with a parked car in my 20×20 garage — a big deal if you’re working with limited space. It’s significantly shorter than a leg press, and its vertical build helps make the most of your area.

Assembly: Super straightforward. I didn’t even crack open the Rogue manual — just watched a YouTube video and followed the images. Took me about 2 hours solo.

How It Feels Compared to Commercial Machines

I’ve used Hammer Strength and Arsenal units — both excellent, no doubt — but there are trade-offs:

  • Hammer Strength requires a lot of weight loaded on to feel challenging. I need to stack 4+ plates per side for effective squats, 6+ for RDLs.
  • Rogue Rhino hits hard with less. Two 45s feels heavy enough for a solid quad session, which is ideal for home use. Plus, my girlfriend can easily throw on some 25s and get a killer workout too.

This is a versatile piece for both beginners and advanced lifters.

What I Love

  1. Zero axial load – No bar on your back means your spine and shoulders get a break.
  2. Monster compatibility – Add-ons like weight horns, plate storage, and other Rogue attachments are all game.
  3. Progressive overload made simple – Loads heavy without needing tons of plates.
  4. Smooth action – The trolley glide and movement feel commercial-grade.
  5. Comfortable belt – This surprised me. The belt is really cushy. My girlfriend actually enjoys using it — and she’s not typically a belt squat fan.

A Few Gripes (But Fixable)

1. It’s Too Tall

At 78”, it’s designed for someone with mile-long legs. I’m average height, and there’s way too much clearance at the top of the lift. It makes things like RDLs awkward out of the box.

My solution?
I bought DC blocks from Bells of Steel and stacked five on each side to elevate my feet. That allows for:

  • Full depth squats
  • Better leverage for RDLs

Honestly, Rogue could shorten the unit 6–8 inches and fix this completely. Arsenal nailed this on their model.

2. Handle Design Needs Work

To lift and lower the trolley, you pull the lever arms back. That’s fine for squats — but for RDLs, rows, or anything else? Not ideal.

Unless you secure the handles with a band or tie them back, they’ll swing down or fall forward mid-set. A simple locking feature would go a long way.

Modifications I Made

  • Added weight horns to the upright for easy plate storage.
  • DC blocks for elevation.
  • Cheese block handle (or MAG-style grip) for RDLs and rows.

These tweaks were inexpensive and made the machine infinitely more useful.

Final Thoughts

Would I buy it again? Absolutely.

The Rogue Monster Rhino Belt Squat is:

  • Affordable (relatively speaking)
  • Built to last
  • Smooth and strong
  • Easy on the joints
  • Perfect for both beginner and advanced users
  • Compact enough for a garage gym

If I had unlimited funds and space, I’d probably go with Arsenal. But for 90% of us? The Rhino is more than enough — and honestly, it’s just fun to use.

If you’re serious about your home gym, especially lower-body work, this is a must-consider.

The 7 Best Protein Bars You Can Buy Anywhere (No Supplement Store Needed)

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Today, we’re diving into all things protein bars. I want to break down seven of the most common, easily accessible protein bars that I genuinely like and recommend. These aren’t fancy niche bars you can only find at a supplement shop — I’m talking gas station and grocery store finds, stuff you can grab on the go and feel good about.

Let’s get into it.

What Makes a Protein Bar Worth It?

Before we dive into the list, here are my non-negotiables when it comes to picking a protein bar:

  • Macros Matter: If it eats like a candy bar, I’d rather just have a Reese’s with a scoop of whey. I want solid protein-to-calorie ratios. 
  • Taste Is Key: Everyone’s taste is different, but I won’t recommend something that’s hard to eat or bland.
  • Accessibility: These bars are easy to find — grocery stores, gas stations, Amazon, etc.
  • Fiber Helps: Not every bar nails it here, but I do keep an eye out.

And finally — my golden rule: Does it pass the test?
That means at least 10g of protein per 100 calories.

1. Barebells Protein Bars

  • Macros: 200 calories | 20g protein | ~3g fiber
  • Taste: 10/10
  • Price: ~$2.50
  • Test Passed? ✅

Barebells are the undisputed crowd favorite. You’ll find them everywhere now — from Trader Joe’s to random gas stations. They’ve got that chewy, candy-bar texture that makes them wildly popular with everyday people who usually hate protein bars.

My wife;s favorite is Chocolate Dough, and I’m partial to Salty Peanut or Creamy Cashew. Honestly, I haven’t had a bad flavor yet.

If I had one critique, I’d love to see more fiber. But overall? Perfect gateway protein bar — great taste, strong macros, easy win.

2. Built Bar (Not the Puffs)

  • Macros: 130 calories | 17g protein | 6g fiber
  • Taste: Love it or hate it (very chewy)
  • Price: ~$2.30
  • Test Passed? ✅
  • Code: Use ZEMER10 for a discount

Built Bars (the OG ones, not the Puffs – they have collagen which does not facilitate Muscle Protein Synthesis) are my personal favorite. Best macros in the game — super low-cal with high protein and a solid dose of fiber. Taste is subjective here though. The texture is chewy, like a Milky Way. If that sounds like your jam, you’ll probably love it.

3. One Protein Bar

  • Macros: 220 calories | 20g protein | 8g fiber
  • Taste: Fun, indulgent flavors
  • Price: ~$2.50
  • Test Passed? Barely misses The Test ❌

This is the sleeper pick. If you haven’t found “your” protein bar yet, try One Bar. The flavors are wild (Peanut Butter Pie, Maple Donut, etc.), and most people rank it just behind Barebells in taste.

It doesn’t pass The Test — the calories are a bit higher, but it’s packed with fiber and it’s a smoother chew than Quest bars. A strong #3 overall.

4. Quest Bar (or Kirkland Signature)

  • Macros: 180–200 calories | 20g protein | 14g fiber
  • Taste: Dense and chewy, but nostalgic
  • Price: ~$2.00 ($1.00 at Costco for Kirkland)
  • Test Passed? ✅

The OG protein bar. Quest changed the game when it dropped, and even though taste trends have moved on, you gotta respect the original.

It’s stiff and dense — a lot of people bounce off the texture — but it’s loaded with fiber and hits all the macro marks. Their Oatmeal Chocolate Chip and Cookie Dough are still legit.

Oh, and FYI: Kirkland Bars (Costco) are nearly identical in formula. Same macros, lower price.

5. No Cow Dipped Bars (Plant-Based)

  • Macros: 200 calories | 20g protein | 15g fiber
  • Taste: Chalky but decent for vegan
  • Price: ~$2.50
  • Test Passed? ✅

For plant-based eaters, this is the best vegan protein bar on the market — hands down. I’m not wild about most vegan bars (looking at you, Aloha), but No Cow Dipped Bars hold up on taste and crush it on macros.

Some texture weirdness? Sure. But 15g fiber is wild, and 20g protein in a dairy-free bar is impressive. If you’re dairy-free and haven’t tried it — fix that.

6. Pure Protein Bar

  • Macros: 200 calories | 20g protein | 2g fiber
  • Taste: Depends on the flavor
  • Price: ~$1.50
  • Test Passed? ✅

These bars have a cult following, and I get it. They’re cheap, everywhere, and have decent macros. Personally, I don’t love the taste of some of the chocolate-heavy options, but Peanut Butter or Chewy Chocolate Chip are solid.

If you’re budget-conscious and just want a reliable protein hit, this is your bar.

7. Fit Crunch Bar (by Robert Irvine)

  • Macros: 210 calories | 16g protein | 1g fiber
  • Taste: Great, candy-like
  • Price: ~$1.50
  • Test Passed? ❌

This one barely made the list — mostly because of its flavor and availability. It tastes like a Barebells knockoff (although it technically came first), but the macros just aren’t there.

16g protein and 1g fiber for 210 calories? Not ideal. But it’s cheap, super easy to find, and still better than most convenience store junk. Think of it as your “fun treat” bar, not your go-to.

The Final Word

So, here’s the full ranking:

  1. Barebells – Crowd favorite, candy-bar taste
  2. Built Bar – My personal #1, best macros
  3. One Bar – Amazing flavors, solid macros
  4. Quest Bar – The OG, fiber bomb
  5. No Cow – Best vegan pick, great fiber
  6. Pure Protein – Budget-friendly, decent taste
  7. Fit Crunch – Tastes good, but lowest macros

My advice? If you’re new to protein bars, start with Barebells or One Bar. If you care about macros first, go Built Bar. And if you’re plant-based, don’t sleep on No Cow.

Let me know which one’s your favorite — or if I missed a bar you love.

Ranking 10 Popular Pre-Made Protein Shakes: What’s Actually Worth Keeping in Your Fridge?

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Let’s talk pre-made protein shakes—the grab-and-go kind that don’t need a shaker, blender, or even a second thought. You just twist the cap and boom—you’re out the door with 20+ grams of protein in hand.

To keep this review super accessible, I hit up a CVS and a local grocery store and picked up 10 protein shakes that are easy to find—think Costco, Sam’s Club, Wegmans, and other big-name retailers. I’m not diving into obscure brands or boutique health food store exclusives here—these are the shakes you’re seeing everywhere.

Here’s How I Judged Them:

  1. Macronutrients: Do they pass The Protein Test—at least 10g of protein per 100 calories?
  2. Taste: Would I actually want to drink this again?
  3. Fridge-Worthy Factor: Would I keep this stocked at home?

Some of these even come with bonuses like caffeine or plant-based protein, but when it comes down to it, I care most about taste and nutrition. Let’s get into it.

The “Studs” – Top-Tier Shakes I’d Actually Buy Again

1. Fairlife Nutrition Plan

  • 150 calories | 30g protein
  • Rich, creamy, like real chocolate milk
  • My personal go-to 8 months out of the year
  • Verdict: It’s in a league of its own. If you want something delicious and effective, get the Nutrition Plan over the regular Core Power. This is S-tier.

2. Isopure (Lemonade or Iced Tea)

  • 90-160 calories | 20g protein
  • Light, refreshing
  • Perfect for hot summer days
  • Verdict: My summer shake of choice. If you like your protein shakes to taste like a slushy, this is your winner.

3. Slate Milk (Dark Chocolate)

  • 100 calories | 20g protein | 2g fiber
  • Tastes great, comes in a can, high protein per calorie
  • Verdict: A newer brand with a clean taste and they nailed the chocolate flavor.

The “Good Enoughs” – Not My Favorite, But Totally Drinkable

4. Premier Protein

  • 160 calories | 30g protein | 2g fiber
  • Tons of flavors and affordable
  • Verdict: I get why people love these. Good value, solid macros, and the flavor variety is unbeatable.

5. Quest Protein Shake

  • 170 calories | 30g protein
  • Rich and decadent but very sweet
  • Verdict: Great for newcomers to fitness who still have a sweet tooth. A bit too sweet for me now, but still a solid choice.

6. Muscle Milk

  • 170 calories | 32g protein
  • Verdict: Classic, dependable, and widely available. I don’t reach for it often, but it’s still a solid choice.

7. Optimum Nutrition Shake

  • 130 calories | 24g protein
  • Verdict: Not super common on shelves, but a good “GE” (Good Enough). Balanced, nothing exciting, but not bad either.

The “Duds” – Would Not Buy Again

8. Atkins Iced Chai Latte

  • 160 calories | 15g protein | 3g fiber
  • Verdict: This was the only shake that didn’t even meet the basic macro test. It has caffeine (which I like), but overall it’s just “meh.” Not worth it.

9. Alani Nu (Munchies Flavor)

  • 140 calories | 25g protein | 3g fiber
  • Verdict: Flavor sounds fun, but it’s watery and lacks richness. Texture really matters—and this one just didn’t cut it.

10. Only What You Need (OWYN)

  • 200 calories | 32g protein | 6g fiber
  • Verdict: Plant-based, vegan-friendly… but yikes. The taste and heaviness of this one put it firmly in last place. I couldn’t even finish it. No thanks.

My Top 3 Pre-Made Protein Shakes

If you’re looking for variety that fits different seasons, moods, or cravings, here’s what I recommend:

  1. Fairlife Nutrition Plan – the one I keep at home year-round
  2. Isopure Lemonade or Iced Tea – light and perfect for summer
  3. Slate Milk – chocolatey, clean, and canned for convenience

Final Thoughts

This list is about more than macros. Texture, taste, and your goals all play a role. Your top shake might be totally different based on your preferences or dietary needs—and that’s okay! Remember: the best shake is the one you’ll actually drink consistently.

Inside My Real Grocery Haul: What I Buy for My Family’s Health at Decicco & Son’s

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Hey everyone — today I’m taking you with me on a grocery run to the beautiful new Decicco & Son’s in Sleepy Hollow. This might just be their flagship store, and let me tell you — it’s a stunner. For those who don’t know, this is a beloved Westchester-based grocery store just outside NYC, and today’s haul is all about what I actually buy for myself and my growing family (shoutout to my newborn son, Nathaniel!).

Let’s get into it.

🫐 Berries on Deck — Antioxidants First

First up: blueberries. I grab these every single time I shop. They’re packed with anthocyanins, a powerful antioxidant tied to cognitive health. Even though raspberries are my favorite for taste, blueberries dominate my berry intake.

For the rest of the fam? Strawberries. A household favorite, especially for my wife. I also picked up a berry and kiwi mix — our night nurse starts her day with yogurt and fresh fruit, and this blend is perfect.

Also grabbed: oranges for that daily citrus hit. Rich in vitamin C and other antioxidants, they’re a staple in my routine alongside grapefruit.

🍄 Lion’s Mane + Sprouts = Brain Boosters

Found some fresh lion’s mane mushrooms, which is a huge win. These are amazing for brain health and something I try to eat twice a week, usually with chicken or steak.

Also grabbed: broccoli sprouts, which are incredibly rich in sulforaphane — an antioxidant that’s been linked to cancer prevention, especially important if you eat a high-protein diet. I have these daily; the rest of the family sticks to traditional broccoli, which we also picked up.

Other veggies in the cart: asparagus (loaded with vitamin K, folate, and B6).

🥗 Dressings & Healthy Fats

Shoutout to Bolt Farms — their dressings are creamy and delicious, but still macro-friendly because they’re made with Greek yogurt. I went with the cilantro avocado today.

Speaking of avocado — it’s another monounsaturated fat powerhouse (great for brain and heart health). I grabbed a spicy avocado spread, which we fly through at home. Easier to portion and prep than fresh avocados.

Other great sources of healthy fats I prioritize:

  • Olive oil
  • Walnuts
  • Macadamia nuts
  • Almonds

🐟 Protein Picks: Fresh + Frozen Wins

The seafood section at Decicco’s is next-level — from fresh cuts to frozen finds like:

  • Seafood sausages (yes, really)
  • Seafood burgers
  • Crab legs, mussels, octopus — all packed with omega-3s

🥩 Meat Choices: Quality & Lean Protein

When it comes to animal protein, I’m always checking:

  • Does it pass the protein test? (Protein grams x 10 = max calories)
  • Is it lean? (Less than 4g of saturated fat per serving)

For example:

  • The 90/10 grass-fed ground beef passes the protein test but not the lean test.
  • Venison is a great option that passes both.
  • I also found reasonably priced grass-fed skirt steak and strip steak — big win.

Reminder: Stick to around 1 lb of red meat per week to avoid excess saturated fat, which is linked to elevated LDL and heart risk.

🍗 Poultry Game Plan

Chicken is almost always lean, but super lean versions (like 99/1 ground turkey or chicken breast) can be dry. I prefer chicken thighs or 93/7 blends for better taste and texture.

Example:

  • Chicken thigh: 110 cal, 22g protein, 1g saturated fat — perfect.

🧊 Frozen Staples + Sweet Treats

I always stock up on frozen veggies like:

  • Broccoli
  • Asparagus
  • Green beans

They’re a lifesaver on busy nights.

In the snack aisle, Decicco’s doesn’t disappoint:

  • Protein bars: David’s, Quest, Legendary Pop-Tarts (still waiting on clarity about collagen protein bioavailability!)
  • Dark chocolate: Endangered Species’ espresso bar or 88% cacao — high in polyphenols
  • Frozen treats: Enlightened chocolate PB, Yasso (avoid the chocolate-coated ones), and classic Halo Top (stick to the 300-calorie pints)

🥖 Bread + Final Thoughts

Grabbed some high-fiber bread, including Keto Life and Nature’s Own. Love having fiber-rich options on hand for balanced meals.

This Store Is a Must-Visit

After shooting content in tons of grocery stores, I have to say — this Sleepy Hollow Decicco & Son’s might be the most beautiful one I’ve ever seen. It rivals even high-end spots in NYC. If you’re in Westchester, go check it out.

From “Fair” to “Superior”: How I Improved My VO2 Max

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Recently, I had the chance to revisit my VO₂ Max and metabolic testing with Dr. Isiah Robinson at XFit Lab in White Plains, NY—and the results blew me away.

Not only did we see major improvements in my cardiovascular fitness since my last test, but we also uncovered why my body is operating more efficiently than ever at age 42, even as a new dad.

Testing the Engine: Breath-by-Breath Data

VO₂ Max testing at XFit Lab involves analyzing breath-by-breath data to assess how well your body utilizes oxygen and eliminates carbon dioxide. According to Dr. Robinson, this data gives us a real-time snapshot of how our metabolism is functioning—and in my case, things were running like a well-oiled machine.

Two years ago, my fat efficiency was 84%. Now? It’s up to a staggering 90%. That level of metabolic flexibility means my body can seamlessly shift between burning carbohydrates and fats—something Dr. Robinson says is rare and impressive. “When you’re above 70%, your body knows when to use excess carbs and when to burn fat,” he explained.

The Power of Base Work: Strength + Zone 2 Training

So what’s driving this improvement? It’s what Dr. Robinson calls “base work”—a combo of strength training and consistent zone 2 cardio. These efforts build mitochondria at the muscle level, helping the body become more efficient at fat-burning and recovery.

For me, zone 2 training hits around 115 bpm—though we’re working to push that number higher by spending more time in that heart rate range. The more time your body spends in zone 2, the more it adapts by creating more mitochondria and becoming more energy-efficient.

Resting Heart Rate, VO₂ Max, and the Comeback

My resting heart rate has dropped from the 70s to 56 bpm—a strong indicator that my heart doesn’t have to work as hard to pump oxygenated blood throughout my body.

And then there’s the VO₂ Max itself: I’ve gone from a score of 47 to 55.6, putting me firmly in the superior range for men my age (over 48.1 is considered superior for 40–49 year olds). My goal now? Push that number to 60 by the time I turn 43.

This journey didn’t happen overnight. Three years ago, I realized I was neglecting cardio. I had always loved lifting weights, but my aerobic fitness was lacking. I made a decision: no more coasting. I doubled down on the cardio and now the data reflects the work.

Next-Level Training: HIIT and Heart Rate Precision

To level up even more, Dr. Robinson recommends incorporating heart rate-based intervals. Here’s the protocol:

  • Zone 4 Intervals: Get heart rate up to 161–172 bpm, hold it for 30 seconds, then recover fully in Zone 1 (below 115 bpm).
  • Repeat this cycle—what Dr. Robinson calls a “1:1 ratio”—to build top-end capacity and recovery efficiency.

It’s not about hitting a stopwatch—it’s about training by heart rate zones. That precision allows us to pinpoint exactly where to stress the system and where to rest, so we can get stronger without overshooting or undertraining.

Breath Work: The Final Key

Another area we discussed was breathing technique. Dr. Robinson recommends starting with Wim Hof’s breathing method—a great entry point into breathwork used by Navy SEALs and endurance athletes alike.

For even more improvement, tools like breath trainers or diaphragmatic strength devices can help train the intercostal muscles and rib cage, enhancing your oxygen efficiency during high-output sessions.

Final Thoughts

This session at XFit Lab has given me two very clear action items:

  1. Dial in Zone 4 intervals based on heart rate, not time.
  2. Incorporate breath training to improve oxygen utilization.

If you’re serious about optimizing your fitness, I can’t recommend VO₂ Max and metabolic testing enough. It gives you a data-driven roadmap for performance—whether you’re just starting or already in peak condition.

Big thanks to Dr. Robinson at XFit Lab in White Plains, NY. If you’re in the Westchester area, check them out for the most detailed testing you’ll find.

Let’s hit that VO₂ Max of 60.

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Tatum Sharp

Director of Social Media

"For there is always light, if only we're brave enough to see it, if only we're brave enough to be it."
- Amanda Gorman

Tatum is the mastermind behind Jacob Zemer’s social media. Every post you come across has its journey through her creative touch. From crafting compelling content and refining videos and reels to composing captivating captions, overseeing videographers, and meticulously planning release schedules – she’s constantly immersed in curating the Jacob Zemer content that captivates our audience!

Away from the digital buzz of social media, Tatum enjoys taking the stage, wielding her bass in her hardcore band, Volition, and indulges her passion for all things horror by frequently cozying up with scary movies.

Specialities:

  • BS Exercise Science minor in Communications
  • EXOS Performance Specialist
  • ACE Group Fitness
  • Creative writing
  • Visual communication

Elise Ladaw

Director of Coaching

“Science is Stronger”

Elise’s primary role as Director of Coaching is to ensure that the coaching business runs smoothly and is driven by science based principles concerning nutrition and exercise science. Her goal is to continually work to enhance the overall client experience, educate the clientele, monitor key performance indicators related to the coaching services, and foster a company culture of continuous learning among coaching staff.

When Elise is not helping the company with all things coaching she is either in the gym lifting weights or taking long walks through the grocery store finding new tasty and macro friendly nutrition products.


Specialities:

  • BAS Food Science 
  • NQ NPC Figure Competitor 
  • ACE CPT 
  • J3 University

Michelle Freedman

Chief of Operations

“Practice not perfection”

Michelle holds a crucial position in supervising the daily operations, aiming for operational efficiency, fostering growth, and contributing to the achievement of the organization’s strategic objectives. Beyond providing structure, Michelle is actively involved in coaching and managing social media activities.

Away from refining policies and operations at Jake Zemer, LLC, you’ll discover Michelle outdoors, often barefoot with her kettlebells, engaging in adventures alongside her husband, two children, and two bulldogs.

Specialities:

  • BFA Graphic Design 
  • 10 years Corporate Fitness Management 
  • ACE CPT & GFI 
  • ACE Nutrition Specialist 
  • Kettlebell Master Instructor 
  • FMS I & II
  • USA Weightlifting 
  • Pre/Post Natal Certified  
  • TRX 
  • Schwinn & Maddog Cycling