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

Intermittent fasting is a reliable strategy for losing weight. Having a set time where you start and finish eating is a great way to reduce snacking and keeping you focused in a regiment. However, there have been additional claims that have been made about intermittent fasting that we will address below.

➡️ IF does help you lose weight, but only if you are in a caloric deficit. As an example, if both groups were in caloric deficit of 500 calories each day for an extended period of time they would both lose the same amount of weight

➡️ IF is perfectly healthy losing weight has a lot of health benefits, like lowering triglycerides, improve cholesterol and blood pressure. Weight loss in general has these benefits, using IF has no additional benefits to do so.

➡️ IF help increase muscle mass, of the 3 claims this is the most bogos, IF does not increase muscle mass, but IF may actually cause more muscle mass to be lost. Think about it, if you want to time protein throughout the day decreasing the windows that you are eating means decreasing the frequency of protein throughout the day.

#intermittentfasting #reducesnacking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Life is hard enough without bulgarian split squats, I’m kidding but seriously this is a very difficult movement pattern to learn. Standing upright on a single leg can be very difficult for people when they are new to training. Eventually I believe it’s a necessity but there are easier way to learn the movement pattern.

Enter single leg leg press, I don’t believe this is an exact replication of bulgarian split squats but there is enough similarity to start with for beginners. Eventually I would still like to see a client transition over into a traditional bulgarian split squat for functional training purposes. This Single leg press always has merit for hypertrophy.

#splitsquat #legday #hypertrophy #legworkout #muscles #workoutvideos #workoutvids #fitnesstips #fitnesstrainer #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nycfitness

5 supplements I take every single day. Just because I take them doesn’t mean you should take them.

1️⃣ Creatine for lean muscle mass, strength, and power

2️⃣Beta-alanine for endurance

3️⃣Omega-3s because I care about my cholesterol

4️⃣Vitamin D3 because I am deficient, and vitamin K to help absorb the D3

5️⃣DHEA because my labs showed I was deficient

#supplements #supplement #dietarysupplement #supplementsmarter #supplementsthatwork #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam