Here at @Costco showing you high-protein breakfast options:

1️⃣ Eat In’s spinach, feta, and sun-dried tomato wrap
2️⃣ @KodiakCakes pancake mix mixed with egg whites
3️⃣ Oatmeal prepared either sweet or savory – for sweet, I love mixing chocolate whey protein and peanut butter in and, for savory, I love mixing eggs into the cooked oatmeal with some salt
4️⃣ Smoked salmon on a high-fiber bagel
5️⃣ Nonfat Greek yogurt with berries and dark chocolate
6️⃣ Chicken sausage with egg whites

#shorts #costco #costcofinds #highprotein #breakfastideas #healthybreakfast #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Fitness has always been a cornerstone of my life, shaping not just my career but my everyday routines. For the past decade, I’ve had the privilege of being a premier trainer in the NYC area, working with clients to help them achieve their fitness goals.

Recently, I took on a new project—building out a garage gym. For anyone who’s done this, you know the challenge lies in finding equipment that strikes the perfect balance between functionality and space efficiency. I had a checklist in mind:

✅ Compact footprint to maximize space
✅ Multifunctional to cover a variety of exercises
✅ Intuitive and easy to use
✅ Tough enough to match the intensity of my training

That’s why I was immediately drawn to @FreakAthlete.co’s Hyper Pro. It hits every mark. The fact that it can literally be rolled away when not in use was a game-changer for my setup. Plus, its adjustability allows me to seamlessly adapt it to my workouts. The Hyper Pro isn’t just versatile – it essentially replaces nine different machines and unlocks over 25 exercise variations.

For anyone looking to optimize their home gym without sacrificing performance, this piece of equipment is an absolute must have.

#shorts #homegym #athomeworkout #garagegym #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

“Are you on steroids?”

It’s one of the most common things I hear online — and honestly, it’s one of my favorite “insults”. Why? Because I deserve it.

If you don’t follow me on socials, you might not realize how transparent I’ve been about being on Testosterone Replacement Therapy (TRT). I take 250mg of Testosterone Cypionate per week, prescribed and monitored by my doctor.

Let me be clear — if you’re considering TRT, it’s not something to take lightly or jump into without proper medical oversight.

I prioritize my health by regularly getting bloodwork done. I also schedule annual echocardiograms along with VO2 max testing, and recently completed an executive health scan that was an even deeper dive than I’ve previously had into my complete health. Staying on top of these things isn’t optional — it’s essential.

Am I glad I started TRT? Without a doubt it’s been a positive experience for me.

That said, TRT isn’t for everyone. One of the biggest trade-offs I faced was infertility. When I began this journey, having kids wasn’t something I envisioned in my future, so it didn’t feel like a sacrifice at the time. But it’s a consequence that’s important to recognize and weigh carefully.

Fortunately, I did have banked sperm, however, this resulted in us having to go through IVF. Which, in fairness, can really be a lot on your partner. Also, I’m likely going to need a hair transplant at some point. I’m thinking about doing it in the winter of 2026. It definitely thinned my hair and despite spending roughly $10k on laser hair removal, my back shoulders need constant grooming to keep the hair off.

I’m not a doctor, and I won’t pretend to play one on Instagram. I firmly believe with years of research that TRT is perfectly healthy when monitored appropriately. (Lincoff, A Michael et al. “Cardiovascular Safety of Testosterone-Replacement Therapy.” The New England journal of medicine vol. 389,2 (2023): 107-117. doi:10.1056/NEJMoa2215025)

This is purely my experience, and if TRT is something you’re curious about, it’s a conversation that needs to happen with your healthcare provider.

#shorts #getlabs #labwork #metabolicpanels #hormonepanels #hormones #trt #testosterone #testosteronereplacementtherapy #lowtestosterone #bloodwork #menshealth #muscle #musclemass #musclebuilding #performancecoach #personaltrainer #nyctrainer #nycfitfam #nycfitness

A lot of people don’t realize just how many liquid calories they consume in a day. Here at @TraderJoes, you can find many lower calorie, diet-friendly drinks:

1️⃣ Sparkling water – I love the raspberry lime and mandarin orange
2️⃣ Unsweetened black tea – you can add an artificial sweetener if you like it a bit sweeter
3️⃣ Low-calorie lemonade – has ⅓ as many calories as the other juices here
4️⃣ Sparkling fruit teas – a lot of flavors to switch it up

#shorts #traderjoes #traderjoesfinds #traderjoeslist #traderjoeshaul #grocerylist #groceryshopping #protein #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Something I’m very passionate about… protein-rich snacks. Particularly, loving the protein chip market right now.

Here is a list of my favorite protein chips in the game:

⭐️ Overall favorite flavor hands down: Atkins Chipotle BBQ – these are so good and I have yet to find another brand come close to this flavor.

1️⃣ @QuestNutrition – this is my favorite protein chip brand hands down. Quest nails the spicy flavors I love like Spicy Sweet Chili, Chili Lime, and Hot & Spicy.

2️⃣ @WholesomeProvisions – this brand only has a couple of flavors out but they are both really good. BBQ and Sea Salt & Vinegar both deliver crunch and an explosion of flavor.

3️⃣ @LegendaryFoods – Legendary has tapped into really fun flavors. I don’t prefer their style of chip over the others (think Popcorners versus Lays) however, you get a wide variety of flavors to keep dieting interesting.

Honorable Mention: @Crisp.Power Protein Pretzels are delicious and are the best in terms of macros. I love the everything bagel pretzels.

#highprotein #protein #proteinchips #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam 
Something I’m very passionate about… protein-rich snacks. Particularly, loving the protein chip market right now.

Here is a list of my favorite protein chips in the game:

⭐️ Overall favorite flavor hands down: Atkins Chipotle BBQ – these are so good and I have yet to find another brand come close to this flavor.

1️⃣ @QuestNutrition – this is my favorite protein chip brand hands down. Quest nails the spicy flavors I love like Spicy Sweet Chili, Chili Lime, and Hot & Spicy.

2️⃣ @WholesomeProvisions – this brand only has a couple of flavors out but they are both really good. BBQ and Sea Salt & Vinegar both deliver crunch and an explosion of flavor.

3️⃣ @LegendaryFoods – Legendary has tapped into really fun flavors. I don’t prefer their style of chip over the others (think Popcorners versus Lays) however, you get a wide variety of flavors to keep dieting interesting.

Honorable Mention: @Crisp.Power Protein Pretzels are delicious and are the best in terms of macros. I love the everything bagel pretzels.

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

If you haven’t already, make sure to check out my four-part series, “How to Build Muscle.” In this series, I take a deep dive into the core principles of effective muscle building:

1️⃣ Mechanical Tension – The foundation of muscle stimulation and growth.
2️⃣ Progressive Overload – The gradual increase of stress on the muscles to sustain progress.
3️⃣ Intensity – The effort and focus required to maximize results.
4️⃣ Volume – Finding the right balance of sets, reps, and load for optimal development.

Now that I’ve broken down the educational side of these essentials, I’m excited to bring you into the practical application. In this next video, I demonstrate these principles in action with a focus on lateral cable raises. I’ll guide you step-by-step on how to execute this exercise efficiently, ensuring you’re maximizing your time in the gym and building muscle effectively. Let’s put the science into practice.

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We’re at @Costco looking at diet-friendly chip alternatives:

1️⃣ @Crisp.Power protein pretzels – these pass The Test and are a fantastic alternative to traditional pretzels.
2️⃣ @HarvestSnaps – these come in a lot of flavors and most people I know genuinely like them.
3️⃣ @LesserEvilSnacks popcorn – highly bingeable and high in fiber.

#shorts #proteinsnacks #protein #proteinchips #proteinbars #macros #highprotein #supplements #dieting #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

If your goal is to build muscle, adding stability to any exercise can make it more effective.

Adding stability can look like using a PVC pipe to steady you during a Bulgarian split squat. It can also look like doing a chest fly while seated on a bench rather than standing. Another simple way to add stability is to hold onto a bench or wall while performing a single-arm cable pulldown.

You can get more repetitions or lift more weight this way, take out any potential momentum, and isolate the intended muscle group allowing you to maximize intensity and build muscle.

#shorts #strength #stability #bulgariansplitsquats #backday #chestday #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here at @TraderJoes to show you how to get 150g of protein for 1500 calories:

🥞 Breakfast: .75 cup protein pancake mix made with 80g egg whites + a side of 80g raspberries | 402 calories 33g protein

🌯 Lunch: 6oz grilled chili lime chicken breasts + 200g stir fry mix + 2 carb savvy wraps | 317 calories 47g protein

🥣 Snack: 250g low-fat Greek yogurt with 130g pineapple | 227 calories 26g protein

🐟 Dinner: 6oz Norwegian farm-raised salmon + 180g potato medley + 200g steamed broccoli | 549 calories 44g protein

TOTAL: 1495 calories 150g protein

#shorts #traderjoes #traderjoesfinds #traderjoeslist #traderjoeshaul #grocerylist #groceryshopping #protein #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I incorporate dark chocolate into my diet nearly every single day.

Not only is it delicious but it’s also high in polyphenols and fiber. I typically keep a dark chocolate bar, like @Lilys_Sweets, at the house.

Remember: the higher percentage of cacao, the better. I usually get around 70% if I’m eating it plain. Or I’ll get 100% if I’m mixing it in with other food.

Here are a few ways you can incorporate dark chocolate into your diet:

1️⃣ Add dark chocolate chips into your nonfat Greek yogurt with a scoop of peanut butter or raspberries/blueberries.
2️⃣ Mix cacao powder into your Greek yogurt and eat as is or add some berries as well.
3️⃣ Simply keep a bar of dark chocolate at the house and enjoy with your hot coffee… delicious.

#darkchocolate #chocolate #healthydessertideas #healthyeating #cleaneating #wholefoods #eatclean #healthyrecipes #nutrientdense #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I just tried the new @DrinkNurri protein shake at @Costco!

It’s another player in the ultra-filtered milkshake protein shake market. The concept is simple—milk is filtered to remove most of the lactose, lowering calories while keeping the protein content high.

Nurri is marketed as a budget-friendly alternative to @Fairlife’s ultra-filtered protein shake. Here’s how they stack up:

🥤 Nurri – $20 for a 12-pack
🥤 Fairlife – $33 for an 18-pack

This breaks down to about $1.67 per Nurri and $1.83 per Fairlife, saving you roughly 16 cents per shake. From a nutritional perspective, both offer 30g of protein at 150 calories per serving.

After trying Nurri, I have to say that Fairlife tastes noticeably better. Fairlife is creamier and tastes more like chocolate milk than a protein-drink. Plus, I prefer Fairlife’s bottle design—being able to reseal it with a cap is a small but useful perk.

If you’re prioritizing taste and convenience, Fairlife is definitely worth the extra cents.

#shorts #protein #highprotein #proteinshakes #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam