Life’s hard enough without Bulgarian split squats – the remix 🎤 I showed you how to use the leg press as a split squat alternative, here’s a slightly more difficult alternative with a Smith machine. My recommendation to you would be to start with the leg press, transition to the Smith machine, and then eventually start doing actual Bulgarian split squats. Here’s why I like these with a Smith machine:
💥Offers more stability
💥Plenty of glute and quad
💥Hits in the same force vector as traditional Bulgarian split squats
It’s like you’re one step away from the real thing. Almost time to take the f***ing training wheels off.
#splitsquat #bulgariansplitsquat #smithmachine #legday #hypertrophy #legworkout #muscles #workoutvideos #workoutvids #fitnesstips #fitnesstrainer #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nycfitness

Finally, a bingeable cereal with all the chocolatey taste you could hope for. @mpasupps Iso-Poofs have insane macros: 110 calories, 15g protein, 2g fiber, it obliterates the test (10g protein per 100 calories). It’s got a chocolatey taste. And you can binge on this sucker. I don’t know what the hell else you could ask for.
#cereal #cereallovers #proteincereal #healthycereal #isopoofs #mpa #mpasupps #highprotein #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

There’s a major emphasis on grass-fed over grain-fed beef right now. Grass-fed does have a better omega-3 profile, but the difference isn’t so significant that it translates to benefiting your health. Let me walk you through this:

There are 11 types of omega-3s. The primary 3 that people care about are DHA, EPA, and ALA. ALA (alpha-linolenic acid) is plant-based, and grass-fed beef does contain more than grain-fed beef. Per 4oz of beef, grass-fed beef has 0.055g whereas grain-fed beef has 0.020g. There is a difference between the two, but it’s not enough ALA to translate to improving your health markers. You’re better off sprinkling flaxseed over your beef if you want more of this type of omega-3 in your diet.

#omega3 #omega3s #grassfedbeef #grainfedbeef #alphalinolenicacid #healthychoices #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

Wendy’s chili has pretty damn good macros. A large serving has 22g of protein, 10g of fiber, and only 330 calories. Would I eat this every G.D. day? No, of course not. But perhaps you’re driving around, the kids are screaming or you just simply forgot to pack lunch. You are having what I would call a “midday crisis” and this allows you an opportunity to pivot and not wreck your diet that day. Wendy’s chili isn’t a bad idea if you’re in a pinch.

#wendys #wendyschili #chili #healthychoices #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #trackingmacros #iifym #macrocounting #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Tuna obliterates 💥 our protein test of 10g protein per 100 calories. This sucker has 19g protein per 80 calories. I personally would opt for the bag over the can.

And no, you’re not gonna die from eating tuna occasionally. What you should be wary of is what condiment you use with it. Adding things like mayonnaise can increase the calories dramatically. There’s no need to drown this fishy 🐟

#tuna #cannedtuna #protein #healthychoices #healthysnacks #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #trackingmacros #iifym #macrocounting #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Sissy squats are an amazing exercise that are under-utilized. There are two variations of this exercise that I enjoy:

1️⃣ Barbell Sissy Squat: This puts the emphasis entirely on your quadriceps and there’s no limiting factor outside of your legs.

2️⃣ Kettlebell Sissy Squat: This targets your quads, but you also get a lot of abdominal engagement. Note that your grip may be the limiting factor as opposed to your legs.

#sissysquat #squats #squatvariations #barbellsquat #kettlebellsquat #barbellexercises #kettlebellexercises #quads #quadriceps #mobility #legday #legworkout #muscles #workoutvideos #workoutvids #fitnesstips #fitnesstrainer #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nycfitness

Athletic Greens is nothing more than a multivitamin in a powder form that’s been marketed as a replacement for fruits and vegetables. They rely on a couple of tricks to confuse the consumer.

1️⃣Crop Dusting: 75 ingredients in a single serving sounds like an amazing deal, but the reality is they are all going to be at ineffective dosages. For example, you would need to have 4 scoops of Athletic Greens to get as many antioxidants as found in 1 cup of wild berries.

2️⃣Proprietary Blends: Athletic Greens relies on proprietary blends so that they don’t have to list the exact amount of the supplement in the product. This prevents you from knowing exactly how much ashwagandha is actually in it.

This is the case with all green and red powders, they are essentially just multivitamins with some other ingredients tossed in. These are in no way a replacement for fruits and vegetables.

#athleticgreens #greenspowder #redspowder #greensandreds #supplements #supplement #dietarysupplement #supplementsmarter #multivitamin #fruitsandvegetables #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Dig Inn and I have bad blood. 🩸

I shot a video there about a year ago and found all the food to be covered in oil. There is nothing wrong with olive or avocado oil in moderation but the food was a complete oil fest.

Today im at the location in Rye, NY and I’ve changed my tune about this quick eats restaurant. I think they’ve made some significant adjustments to the the recipes. ✅✅

You can either go low brow or high brow.

💩If you want to get mac n cheese, potato salad and meatballs thats an option. it tastes delicious and has quality ingredients.

👼But I could just as easily get sweet potatoes, carrots and salmon not smothered in oil. Offering me a low calorie healthy lunch or dinner option.

Nice work Dig Inn.

#diginn #healthychoices #healthysnacks #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

@traderjoes Chunky Guacamole 🥑 is made with nonfat greek yogurt.

➡️ Why would you want that❓

Because more food with less calories is an amazing thing.

Want to mindlessly snack on guacamole? This will help you accomplish your dreams! 😴💤

#traderjoes #traderjoesfinds #traderjoeslist #traderjoeshaul #goodfat #mindlesssnack #fat #guacamole #chunkyguacamole #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

4️⃣ Functional Leg Exercises

In my opinion these 4 exercises are about as functional as you can train your lower body. There are other lower lower body exercises that are functional, but these 4 in unison make a perfect cluster.

👇👇👇

1️⃣ Deadlift- This is the king of all exercises. There is nothing more functional than this. Deadlifts cover our hinge pattern in our functional sequence of exercises.

2️⃣ Goblet Squat- You got an object from the ground now get it to shoulder height. I love barbell squats as much as the next person, but I don’t there’s anything more functional than a Goblet squat. This covers our squat pattern an absolutely necessary movement.

3️⃣ Sled Push – I think it’s pivotal to have an exercise that gets us from pt a to pt b. Whereas our first two exercises were static in nature. This one is dynamic.

4️⃣ Bulgarian Split Squats- The lunge pattern is a fundamental movement. Buglariuan split squats allows us to accomplish single leg work. and incorporates glute stability.

#functionaltraining #squat #squats #deepsquat #squatsfordays #deadlift #deadlifts #hinge #sledpush #bulgariansplitsquat #splitsquats #mobility #legday #legworkout #muscles #workoutvideos #workoutvids #fitnesstips #fitnesstrainer #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nycfitness

Client spotlight: Ryan is a personal training client.

“Jake had a huge impact on my performance in and out of the water.

I had given myself a goal this past summer to complete 2 big open water swims. The first, being Swim Across America which is a charity swim raising money for cancer research. I participated in a 10k swim where 7 individuals started from Glen Cove, Long Island to Larchmont, NY. The swim was a major success not only from a charity standpoint, but I shaved 30 minutes off my previous 10k swim in 2021. Dealing with strong currents, choppy waves, and an abundance of marine life to navigate through. My training with Jake had a huge contribution not only from a physical standpoint, but mentally as well. From high intensity workouts to pushing my body to limits while focusing on core and strength, the swim would have been a much more grueling experience.

While riding this high, I was invited to compete in a US National Masters Open Water event held in Lake George, NY. Over 110 people nationwide competing in a 10k race , I finished 2nd for my age group, and a personal best time of 2hr18min. Almost a full hour ahead of my Swim Across America race. Now there were not as many arduous factors such as waves and marine life, but swimming this length and time without stopping for food (gels,snacks,etc) or water, really tested my limits. And I succeeded.

Week by week, Jake was there to support and push me. This winter I’m focusing more on building more muscle, hoping to add 10-12lbs of quality muscle, all while being able to keep a sprinter’s swim schedule. I will cut down the swim yardage drastically, but still keep training to maintain speed work.”

Get started at the link in bio.

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

🥤 I’m at @greenlifeny getting one of my favorite smoothies, the Power Trip. 🥤

I love smoothies because they’re an opportunity to save calories. Water, ice, throw some fruit in a blender you’ve got a low calorie option that will allow you to splurge for the rest of the day.

➡️ Dieting is always about the context so you have more room for calories at dinner.

#greenlifeny #powertrip #smoothie #healthysmoothie #proteinsmoothie #proteinshake #frozenberries #berries #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam