Zone 2 cardio should be 80% of your cardio, leaving room for the other 20% to be what you enjoy or some sort of HIIT-style cardio. The only exception to this is if you have a specific sport or hobby that requires you to do a majority of your cardio in a different zone (ie maybe if you play a sport like lacrosse or if you are intensely training for a marathon). Zone 2 cardio is keeping your heart rate between 110-130 BPM. The American Heart Association recommendation is 75 mins of intense cardio or 150 mins of moderate cardio weekly.

Some of the benefits of zone 2 cardio are:
💥Lowers resting heart rate
💥Decreases blood pressure
💥Increases mitochondrial efficiency
💥Improves insulin resistance

#zone2cardio #cardio #cardiotraining #hiit #training #trainingtips #trainertips #strengthtraining #fitnesstips #muscle #musclebuilding #bodybuilding #protein #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Halloween 🎃🍫🍬 Regardless of how well you prepare you’re probably going to be surrounded by candy. I often tell you that discipline is a fallacy, but in this case despite your preparation there are moments you’re going to have to rely on simply saying no. Remember:

1️⃣ There are no magic foods. Having a piece of candy will not ruin your fat loss progress.

2️⃣ Know thyself. Can you eat a single piece of candy like a complete sociopath, or are you like me and if you eat one fun size Snickers you’re going to eat 100 fun size Snickers?

3️⃣ Having candy around that you don’t enjoy is easier than having candy you do enjoy. If your kids bring home your favorite candy, make it magically disappear in the middle of the night.

#halloween #halloweencandy #healthychoices #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Fun size candy bars can feel harmless. They’re intended to hand out to kids on Halloween, but let’s face it, you can end up bingeing on them easily. One thing leads to another and you’ve eaten an entire bag, 1500 calories worth of Halloween candy.

2️⃣ fun size Snickers = handful of Lay’s potato chips 🥔

3️⃣ fun size Snickers = regular size Snickers bar 🍫 or a small McDonald’s French fry 🍟

4️⃣ fun size Snickers = slice of pepperoni pizza 🍕

Think about calories as a budget. There’s a difference between going out and spending $200 and $1500. The same is true of having 3 fun size Snickers vs an entire bag.

#snickers #halloween #halloweencandy #healthychoices #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Snickers is America’s third-leading candy bar and just a personal favorite of mine. The macros on this Snickers protein bar aren’t stellar, it doesn’t even pass the test of 10g protein per 100 calories.
When people complain about protein bar taste, it’s often the texture. Quest protein bars are too hard, Built bars are too chewy, this Snickers protein bar tastes pretty damn good and the texture is very much like a candy bar.

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

The Wall Street Journal came out with an article talking about how health and looking good is the new flex. America’s top executives care about their health, the way they look, and their ability to perform in and out of the gym. I used to be a trainer at Equinox. I’ve made a very nice life for myself helping executives change their bodies and in turn, that’s further changed their mindset and self confidence. (I still kinda care about my Range Rover though 😂)

#wallstreetjournal #wsj #healthychoices #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

The upside-down kettlebell press improves grip strength, shoulder strength, and shoulder mobility. It’s a great exercise if you have shoulder impingement or lack shoulder mobility because it allows you to press overhead pain-free. The exercise is all about keeping the KB upright so if you cannot do that, you have failed to do the exercise correctly.

#kettlebellexercises #kettlebellpress #kbexercises #kettlebells #upsidedownpress #shoulders #shoulderstrength #gripstrength #shouldermobility #mobilitywork #muscles #workoutvideos #workoutvids #fitnesstips #fitnesstrainer #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nycfitness

Cardio does not destroy muscle. Here are three things that *will* ruin your gains in the gym:
1️⃣Being in a severe caloric deficit while not weight training

2️⃣Not getting adequate protein, again while not weight training

3️⃣Not getting adequate recovery

In fact, cardio will actually help you build muscle, here’s why:

➡️Increases lactic threshold

➡️You need to be alive to build muscle. Cardio is good for your health ☠️

#cardio #cardiotraining #training #trainingtips #trainertips #strengthtraining #fitnesstips #muscle #musclebuilding #bodybuilding #protein #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Cava: absolutely delicious food with way too large of portions. 75% of Americans aren’t getting the minimum suggestions for exercise – that’s 90 minutes of weight training and 150 minutes of cardio per week. When you factor that in, you simply don’t need 700-1,000 calorie bowls of food for 3 meals a day.
There’s two ways to approach this situation: Either don’t finish the entire bowl and save some for later, or reduce the ingredients so the dish itself is less caloric. Again, I thought the food was awesome, it’s just too many calories.
#cava #quickeats #fastcasual #healthychoices #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

I hate Trader Joe’s sweet potato fries. They put way too much canola oil on these suckers and it jacks up the macros. Am I suddenly obsessed with seed oils? No, of course not, I’m a rational thinking man. But 150 calories per 3oz makes no sense when @alexiafoods Smart Fries are 100 calories for the same portion. 50% more f***ing calories? Not on my watch ⌚️

#sweetpotatofries #traderjoes #traderjoesfinds #healthyfries #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

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