Delt focused shoulder routine. The front delts get a lot of work from pressing when training chest, so this focuses on the rear and mid heads of the delt.

1️⃣ Reverse flys 3×10

2️⃣ Upright rows 3×10

3️⃣ Cable lateral raises 3×1

4️⃣ Seated front raises 3×10

#delts #shoulders #deltsworkout #shoulderworkout #shouldersworkout #upperbody #upperbodywork #upperbodyworkout #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Zone 2 cardio increases your VO2max and lowers your resting heart rate. Both your VO2max and resting heart rate are strong indicators of your cardiovascular health 🫀

That’s why 80% of the time I spend doing cardio, it’s zone 2 with my heart rate between 105-133 beats per minute. I do 150 minutes weekly of zone 2 cardio spread across 3-4 sessions. Sometimes I’m walking on an incline with a weighted vest, other times I’m on a stationary bike, and almost always I am having a conversation on my phone through my AirPods.

#zone2cardio #cardio #cardiotraining #vo2max #heartrate #restingheartrate #hearthealth #training #trainingtips #trainertips #fitnesstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: Stephen Cummings is a coaching client on @getverb who lost 34lbs in 5 months. Here’s what he had to say about working with me:

“To be honest with you, this was really difficult for me to look at when I went through old photos from last year. I was in a bad place. I knew I was unhealthy and that I needed help, but I don’t think I realized how bad it had really gotten. I really can’t thank you enough for helping me get to where I am today.

At my heaviest last year I weighed in at 262. We started this with the goal of 220-225. Today I weighed in at 216. We blew past my goal and I’m planning to keep it going. My journey isn’t over, and you’ve given me the tools to keep going. Thank you for giving me my life back. Let’s f***ing go!”

Link in bio to change your life.

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

I don’t think there’s anything healthy about pre-workout, but at times it may be a necessary evil.

I don’t use pre-workout frequently enough to keep powder on hand and I’m not delusional enough to think any of them are healthy. So if I’m in a crunch and the only way I’m going to make it through a serious training session is pre-workout, I’m going to opt for something like @ghostlifestyle, because they sell it in a single serving and it tastes like candy.

#preworkout #caffeine #energy #ghostlifestyle #supplements #supplement #supplementsmarter #supplementsthatwork #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Some protein bars are nothing more than a candy bar with a little bit more protein. The reality is I could have a scoop of whey with a Reese’s peanut butter cup and get equivalent macros to a @anabarofficial protein bar. If I want a candy bar, I’m just going to eat a candy bar.

Anabar: 285 calories, 18g sugar, 21g protein
🆚
Reese’s: 210 calories, 22g sugar, 5g protein

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

You may be using a Smith machine incorrectly. It seems counterintuitive, but you want to face the opposite direction of the hooks. This is going to make it very easy to rack and un-rack your weights. The last thing you want to do after a hard set is struggle to hook the weight back on the pin.

If you’re struggling with your own programming at home or don’t know what to do in the gym, my app is now live. Link in bio to change your life.

#smithmachine #strength #fitnesstips #fitnesstip #workouttips #fitness #bodybuilding #training #muscle #strength #workoutvideos #workoutvids #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Reagan Leitzell:
Frozen peas are 70 calories, 5g protein, and 4g fiber per half cup. Peas almost pass the test (10g protein per 100 calories). It’s no wonder that pea protein is used so often now in products. The more we understand bioavailability of protein, the more we realize that you can actually build muscle from sources like pea protein. We have numerous studies to back this up.

I think fruit and vegetables are the ultimate snack. If you’re not having plenty of them in your diet you’re missing a simple hack to feeling full. Getting lean protein and fruit and vegetables is how you successfully lose weight.

#peas #frozenpeas #peaprotein #plantbasedprotein #leanprotein #protein #vegetables #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

+1 (814) 470-2841:
https://drive.google.com/drive/folders/1jv7_GhO-T0SqdNXX05uuFi5ZOn1BapR3

Kristen Troyer @kristenntroyer is a coaching client on @getverb who lost 10lbs while prepping for her wedding. I’ve never had the pleasure of meeting her in person. Here’s what she had to say:

“I heard about Jacob when I asked one of my best friends what she was doing to look so amazing. Jacob was her trainer and I knew he was the real deal based on my friend’s results.

I’m getting married this year and wanted to get serious about my health and fitness. I’ve always been an athlete and had an understanding of how to eat healthy and work out, but I was missing something. I have a history of yo-yo dieting and restricting like crazy to drop weight for an event, but I was sick of the stress that brings and knew I did not want to approach my wedding that way. I wanted to learn how to change my lifestyle, bring a consistent approach to my health, and learn the real tools it takes to look and feel amazing all the time.

Jacob provided those tools for me and my eyes have been opened to what it actually means to live a healthy lifestyle. My biggest takeaways were keeping protein as the main focus for each meal, the importance of fiber in your daily diet, and consistently lifting heavy. I was always afraid to lift heavy, but I realized when you’re eating the correct foods and staying in caloric deficit you won’t get bulky.

The best thing I did for myself was making the investment to work with Jacob. He keeps you accountable, which is the biggest thing I needed, and is also super encouraging. I’m 3 months out from my wedding and have hit my goal weight, look toned and lean, and feel prepared to crush the next 3 months based on what Jacob has taught me.”

Link in bio to change your life.

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

If you have low testosterone, there are options aside from testosterone replacement therapy. I sat down with @drjacey from @getblokes to discuss a variety of health and wellness issues, including alternatives to TRT.

If you’re not ready to take testosterone injections, then clomiphene might be an option for you. This is a pill-based treatment that doesn’t require you to take it long term, however it could raise your testosterone permanently. Follow @getblokes for more details.

#trt #testosterone #testosteronereplacementtherapy #lowtestosterone #bloodwork #menshealth #muscle #musclemass #musclebuilding #performancecoach #personaltrainer #nyctrainer #nycfitfam #nycfitness