🥞 Kodiak pancake mix has pretty good macros, and if you add some egg whites or whey protein to the recipe they get even better. I originally 💩 on the Kodiak premade waffles, but the reality is I’ve had them a couple times since then and if you’re in the mood for a dessert kind of breakfast, they do the trick.

Would either of those Kodiak products be a go-to for me? Probably not, but maybe if I was hungover after a party and I had to get my 🍑 to the gym it might be a sensible way to start my day. Just be mindful that adding butter and syrup to this sucker will jack up the calories significantly.

#kodiakcakes #pancakes #breakfast #healthybreakfast #healthysnack #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

morning!!
Last weekend was the #NYCMarathon 🏅 I was fortunate to be able to support some of my clients from the sidelines as they ran 26.2 miles around the five boroughs of New York.

Training for a marathon requires intense focus and dedication. These athletes were not only committed to their running but also to their recovery, strength training, and nutrition. A marathon is an incredible accomplishment and they should be proud.

I’m not a run coach and I don’t help people specifically with a marathon training plan, but I do help them with their nutritional needs as they increase their mileage. I also help people lose body fat which is an easier way to improve your pace. I did the weight training programming for several of these runners.

The atmosphere was electric in New York City and I was so excited for every single person who ran it 🎉

#tcsnycmarathon #marathon #marathontraining #marathonrunner #marathonready #marathoner #running #runningmotivation #26point2 #runnersofinstagram #personaltrainer #personaltraining #nycfitness #nycfitfam #nycfitnesstrainer

Three things you need to know about steps:

1️⃣ It’s likely not cardio, but it is NEAT (non-exercise activity thermogenics).

2️⃣ Even though it isn’t cardio, it still plays a major role in your metabolism. Anywhere from 15-50% of the calories you burn every day comes from NEAT.

3️⃣ For every 2000 steps you take daily, your risk of departing this planet prematurely drops significantly. So even though steps isn’t cardio they still help increase your lifespan.

#cardio #cardiotraining #steps #stepcount #calorieburn #fatloss #training #trainingtips #trainertips #fitnesstips #muscle #musclebuilding #bodybuilding #protein #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Why on earth would I want you to teabag your kettlebell? Because you should be standing directly overtop of it. You want to think about this thing slicing you right in half. But even when I tell clients to stand right on top of it, they don’t grasp it until I tell them to teabag this MFer. So ladies and gentlemen, teabag your kettlebell.

You can also think about it as athletic stance. You want to feel the weight in your heels and a nice stretch in your hamstrings at the start point of your kettlebell deadlift.

#kettlebelldeadlift #kbdeadlift #kettlebellexercises #kbexercises #kettlebells #formtips #muscles #workoutvideos #workoutvids #fitnesstips #fitnesstrainer #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nycfitness

Why does Paul Saladino have his shirt off at the grocery store? It’s been the consensus of nutritionists for decades that most of what you eat should be coming from single-ingredient foods, so at least he and I can agree on that. You should be doing your best to avoid foods with nutrition labels on them for a plethora of reasons, probably the least of which is seed oil.

Americans are suffering from obesity at an astounding rate. This is because of our sedentary lifestyles and our massive portion sizes. I would absolutely agree that most of your food should be coming from protein and fruits, but where we disagree drastically is that plants are dangerous for human beings to consume. We are omnivores, our ancestors have been surviving primarily on a diet of vegetation for centuries. I mean how f***ing hard do you think it was to kill a woolly mammoth with a piece of rock attached to a stick to form a spear?

#seedoil #vegetables #omnivores #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Vanity is important. 4 lower body exercises to look better naked:

1️⃣ Hip thruster: Who doesn’t want a bigger, rounder butt? A lot of glute emphasis without a lot of fatigue.

2️⃣ Reverse lunge: Offers both aesthetics and function. Moving well will help keep you looking good.

3️⃣ Barbell squat: The grandfather of all squats. This exercise allows both hip hinge and knee bend.

4️⃣ Deadlift: The king of all exercises. However it’s a double-edged sword 🗡️ due to so many muscles being involved.

#lowerbody #legday #glutes #glutegains #trainingtips #trainertips #strengthtraining #fitnesstips #muscle #musclebuilding #bodybuilding #protein #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

America is not overweight because of fruit 🍎 An apple a day does in fact help keep the doctor away, because they are high in antioxidants, vitamins, and fiber. They also help facilitate good gut health. There is a difference between fructose and refined sugar.

This is amazing for breakfast or that afternoon snack. You can have it as you are walking out the door to work or on the way out of the office heading home.

#apples #fruit #favoritefruit #favoritefruits #bestfruit #bestfruits #easymeals #fiber #healthysnacks #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Why on earth would I want you to teabag your kettlebell? Because you should be standing directly overtop of it. You want to think about this thing slicing you right in half. But even when I tell clients to stand right on top of it, they don’t grasp it until I tell them to teabag this MFer. So ladies and gentlemen, teabag your kettlebell.

You can also think about it as athletic stance. You want to feel the weight in your heels and a nice stretch in your hamstrings at the start point of your kettlebell deadlift.

#kettlebelldeadlift #kbdeadlift #kettlebellexercises #kbexercises #kettlebells #formtips #muscles #workoutvideos #workoutvids #fitnesstips #fitnesstrainer #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nycfitness

Why do I talk about fast food as a nutrition coach? Because real life isn’t perfect. You might be stuck in the car with your kids, you might be on the road traveling, or you might just not have managed your day perfectly and now you’re f***ing hungry and need to figure life out. I get all these pompous, self-righteous people commenting on my videos who don’t even have abs or have it figured out. Perfection is a form of passivity. If you believe that you have to be perfect, you’ll never make an attempt at anything. That’s why I offer guidance for everyday situations. Now f*** off.

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

HIIT (high intensity interval training) means you’re doing short, explosive intervals, followed by a period of rest. You can work until you complete a particular distance, period of time, or to reach a heart rate goal. You then follow with a recovery period of either a predetermined amount of time or until your heart rate goes back down. Here I’m aiming for 80-90% of my max heart rate, so usually 160-180 beats per minute. HIIT is great for improving your anaerobic threshold and VO2max. It also causes EPOC, which means you burn calories after exercise. Just remember, 80% of your cardio should be zone 2, or approximately 110-130 BPM.

#cardio #cardiotraining #hiit #hiittraining #vo2max #epoc #training #trainingtips #trainertips #strengthtraining #fitnesstips #muscle #musclebuilding #bodybuilding #protein #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

🥓 Pork Bacon vs. Turkey Bacon 🥓 Just because it’s turkey bacon doesn’t mean it’s healthier. If you can’t see the back of the label- they’re both processed meats, high in sodium, and have similar fat content. Pick whatever you actually enjoy.

If you are at the grocery store and you can see the back of the label, just look for less than 150mg sodium and 4g fat per slice.

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

You do not need to eat your kids’ food, especially their Halloween candy. Here are a few alternatives to throwing it out:

🍬Take it to work
🍬Donate it

If neither of these seem realistic to you or you’re in the heat of the moment, just get rid of it. You’re not making the world a better place by eating your kids’ candy instead of throwing it away.

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