These are my 5 favorite vegetables for clients while dieting. No they don’t have magic properties and no they are not the only ones you can eat.

1️⃣BROCCOLI: Has insane macros and I love to buy it frozen because it’s easy at the end of a long day.
2️⃣CARROTS: They are high in fiber and beta carotene and ready to go. You can take these things with you anywhere. Grab them out of the fridge and take them on a long trip with you.
3️⃣BRUSSELS SPROUTS: This is my alternative when I get sick of broccoli. I usually have to put some sort of dipping sauce on it to stomach them but they have great macros and are high in vitamin K.
4️⃣SPINACH: Try eating this whole damn thing. It’s high in fiber, folate and potassium.
5️⃣PICKLES: They’re simply cucumbers in vinegar. These suckers are very low calorie. Unless you have issues with high blood pressure, you shouldn’t be concerned about a little sodium in one meal.

What’s your favorite green vegetable?

#berries #apples #avocado #kiwi #oranges #fruit #favoritefruit #favoritefruits #bestfruit #bestfruits #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: @Gillette_bauer is a coaching client on @getverb who lost 18lbs in 3 months working with me. I’ve never met her in person. Here is what she had to say:

“Even after spending 3+ years in the fitness space as a personal trainer, I felt lost. With a busy and unpredictable college student schedule, I couldn’t find a routine or consistency with my diet or training. Nutrition was always hard for me especially with all the contradicting information constantly being thrown at me. I knew getting back to my goal weight was going to take some hard work. I needed someone to tell me what to be eating and hold me accountable for it. That’s exactly what Jacob did.

With a consistent calorie, protein, and fiber goal I could easily decide what can fit into my diet and what couldn’t. I found what worked for me and I was able to make a routine out of it. Jacob helped me cut out the bulls*** while still being supportive and answering any questions I had without thoughtful responses.

This program is different from anything else I’ve seen because it works. There’s no fad diets like you see on the internet. It’s all about a calorie deficit that keeps you full and happy. There’s no confusion with this program. Everything I learned from Jacob I’ll carry with me for the rest of my life!! After only 3 months I’m down 18 pounds and I’m finally confident in my skin again!!”

Link in bio to change your life.

#myfitnessjourney #fitnesstransformation #transformationjourney #transformationtuesday #tuesdaytransformation #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

You need to enjoy your diet to follow it 💃

Salsa might be the missing ingredient to a successful diet. Okay maybe I’m being dramatic. But actually, enjoying your food is pivotal. Salsa is an easy add to a number of protein sources and it’s only 5 calories for 2 tablespoons.

#salsa #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Come with me to Wegmans in Harrison, NY for a 15 minute shopping spree. We take in depth look at my favorite Wegmans products, foods that I myself buy and also have recommended to the 1,000s of clients who have lost weight with me.

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@647bread is the single best dietary bread in the game 🍞 I wish this MF’er had a marketing budget behind it because this product is the truth. People talk about ezekiel bread, they talk about Dave’s Killer Bread, well this sucker has them beat. Low in calories, high in fiber, plenty of different options (white, wheat, Italian, they’ve got you covered). Try this out on your next deli sandwich.

#bread #647bread #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

80% of your food should come from single-ingredient foods, like Brussels sprouts, banana, salmon, oatmeal, or avocado. But there is freedom to enjoy 20% of what you eat, even if this includes packaged foods.

You want to be careful of your total sodium intake every day, so I would recommend the majority of your food, again, be single-ingredient foods, but @kevins.natural.foods is a great option for those nights you’re too tired to cook.

Let’s face it, no one eats perfect all the time, and the reality is you can make room for foods you enjoy or that are convenient and still be healthy. Here’s to vegging out on a rainy Sunday or turning to a convenient option after a long day at work.

#easydinners #healthydinners #groceryshopping #protein #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Low-calorie, high-protein snacks:

💥Premade protein shakes
💥Protein chips
💥Jerky
💥Nonfat cottage cheese
💥Nonfat Greek yogurt
💥Low fat cheese sticks
💥Hard boiled eggs
💥Protein bars

#protein #highproteinsnack #proteinsnack #lowcalorie #lowcaloriehighprotein #healthysnack #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #trackingmacros #macrocounting #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I lift heavy to build muscle, but it’s not because I care about the numbers on the bar or feeding my ego. It’s about challenging my muscles because that is how they will grow. I try to keep my reps between 6-12 on compound movements so the sets don’t drag on, my heart rate doesn’t remain elevated for too long and I can maintain the focus required to train near to failure.

The following study cited stresses that whether you use lighter weight or train heavy it is imperative that you challenge yourself. They looked at two groups, one using weights that were greater than 60% of their 1 rep max I prefer prefer to train with and another group using weights that were less than 60% of their 1 rep max. Both groups trained with these weights near to failure. This is the only way to change your body by pushing yourself in the gym.

Source: Schoenfeld, Brad J. et al. “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis.” J Strength Cond Res, December 2017

We filmed this video at @madisonavestrengthlab

#liftingheavy #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

You all know I love @missionfoodsus Carb Balance wraps. It’s one of my favorite foods to hit my fiber goal daily.

I care about fiber because it improves blood pressure, cholesterol, and reduces my risk for cancer and heart disease. Besides, who doesn’t enjoy a fajita from time to time?

I throw some skirt steak or chicken thighs on these bad boys, and add a little bit of low calorie salsa and some spicy guacamole. It’s one of my favorite things to eat for lunch.

#missionbyme #fiber #highfiber #healthylunch #lowcarb #lowcarbwraps #costco #costcobuys #costcofinds #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I did a previous post saying Clif bars are outdated. They lack protein, but many of you pointed out people are not eating them as a protein source, but instead for energy.

However, there are two things that slow down the digestion of carbohydrates: dietary fat and fiber. Clif bars have an ample source of both. So the energy that these bars are intending to provide is not readily available.

If you were looking for more readily available sources of energy, things like white rice or pasta are far better options to load up on carbs. If you’re simply looking to get as many calories as possible, a jar of peanut butter is another option. There are very few circumstances in which Clif bars would actually be my go-to, in fact I can think of almost none that average people who buy Clif bars are facing.

#foodreview #proteinbar #energybar #clifbar #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Pure Protein bars vs. Kirkland protein bars. These are both found at Costco.

When it comes to macros they’re both bonkers, they more than pass the test of 10g protein per 100 calories.

When it comes to taste, with protein bars it’s all about texture. Kirkland has that firmer texture that’s reminiscent of Quest bars, so if you’re into that sort of thing you’ll prefer Kirkland. The Pure Protein bars are more chewy and you may find them more appetizing because of that.

I think which one is tastier is debatable, but to me the Kirkland one reigns supreme because it has significantly more fiber. I could eat a Pure Protein bar and be hungry 45 minutes later, and likely the Kirkland protein bar will keep me feeling full for hours because of the digestive effects of fiber.

#foodreview #proteinbar #highprotein #protein #costco #costcobuys #costcofinds #pureprotein #fiber #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Grocery shopping at @samsclub when you’re on a diet:

1️⃣ Frozen wild caught shrimp

2️⃣ Nonfat Greek yogurt

3️⃣ Thin Mints seasoning

4️⃣ Plums

5️⃣ @fairlife Core Power Elite

6️⃣ @godshalls turkey bacon

7️⃣ @daveskillerbread

8️⃣ Almond butter

#samsclub #samsclubfinds #samsclubhaul #grocerylist #groceryshopping #protein #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam