After the holidays, many people might feel like @BigAdulting—overwhelmed and unsure where to start on their health and fitness journey. Here’s how to take the first steps:

First and foremost, get active. Start by increasing your daily activity. Set a step goal, go for a walk, dance, or find other ways to stay active throughout the day. Incorporate strength training into your routine—aim for at least three hours of exercise each week to build and maintain muscle.

Second, with every meal, include a source of protein and a fruit or vegetable. Protein helps keep you full, supports muscle growth, and aids in recovery. Fruits and vegetables provide fiber, essential micronutrients, and antioxidants to support overall health.

Third, go see your doctor. Your health is your greatest asset—not just for yourself but for your family and loved ones who depend on you. Regular checkups can help catch potential issues early and keep you on track. It’s surprising how often I meet clients with incredible resources who haven’t prioritized a visit to their doctor in years.

Labs I generally have clients request: CBC with diff, CMP, Hemoglobin A1C, Lipid profile, ApoA and ApoB, Thyroid profile, IGF-1, Total and free testosterone, FSH and LH, Estradiol, DHEA-S, SHBG, Vitamin D 25 OH, B12 and folate, Homocysteine, Men over 40 should have a Prostate-specific antigen (PSA) test

Take charge of your health today—small, consistent steps lead to big results.

#shorts #weightloss #nutrition #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

Merry Christmas, Happy Hanukkah, and Happy Holidays, guys.

I’m gonna make this short and sweet because I want to stay off my phone today and just want to enjoy my loved ones.

I had a great evening in New Jersey with my in-laws last night celebrating Christmas Eve. During the day, I still did semi-private training and coaching and stuck to my diet, then in the evening, I enjoyed some short rib and bolognese.

Today, we’re back home in Westchester and family is going to be coming to us. I did get a quick workout in this morning because I think it’s extra important during the holidays to stay active, however, most of today we will just be relaxing.

I feel like I did an incredible job with my health and fitness goals this year and these next couple of weeks will be a nice deload for me as I prep for another year of continuing to advance my health and fitness goals.

Some advice for this next couple of weeks:

1️⃣ Avoid grazing where you just mindlessly eat on anything and everything. It’s absolutely okay to enjoy a meal with loved ones but the cardinal sin in my opinion is just mindlessly eating the cookie being left on the counter unless this was an experience you were genuinely looking forward to.

2️⃣ Stay active. Clients who stay active and continue to weight train, even if they slip up on their diets, are always in a way better position than those who stop training AND slip up on their diets.

3️⃣ Enjoy the moment. Get off your phone. Stay out of your emails. Turn off the TV. Spend some quality time with people that truly matter in your life.

#shorts #christmas #christmaseve #hanukkah #holidays #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #weightlosstips #nutrition #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re here at @Costco to talk about my four favorite ground beef options:

1️⃣ 93/7 ground beef – obliterates The Test and is readily available in the meat department.

2️⃣ 90/10 ground beef – passes The Test and is an excellent lean protein source.

3️⃣ 88/12 ground beef – the most affordable option and passes The Test narrowly; however is not a lean option.

4️⃣ Grass-fed, grass-finished ground beef – does not pass The Test and isn’t considered a lean protein source.

Remember The Protein Test: 10g of protein per every 100 calories!

#shorts #groundbeef #leanmeat #leanprotein #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

🍳Breakfast: 1 cup of egg whites + 3 whole eggs | 342 calories 45g protein

🥣Snack 1: 300g low-fat cottage cheese with 150g pineapple 28g walnuts | 476 calories 43g protein

🥡Lunch: Stir-fry with 7oz chicken, 225g stir-fry vegetable medley, 200g white rice, and 2tbsp Flavor Gang Take Out sauce | 638 calories 69g protein

🐟Snack 2: 5oz canned light tuna mixed with spicy salsa on Mission Carb Balance Wrap | 160 calories 25g protein

🥩Dinner: 8oz grass-fed Ribeye with 85g air-fried sweet potatoes and 225g steamed broccoli | 702 calories 60g protein

🍦Dessert: 2 chocolate cookie dough Yasso bars | 200 calories 10g protein

📲TOTAL – 2518 calories 252g protein

#shorts #proteinpower #highprotein #proteinpacked #proteingoals #wieiad #whatieatinaday #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

This is the FINAL part of a four-part educational series dedicated to helping you maximize your muscle-building potential.

In today’s video, I discuss Volume which is the number of sets done per week per muscle group.

Some of the topics I discuss are:
🔘 How much volume should you be doing?
🔘 High volume vs. low volume
🔘 Frequency

This video is following:
Part 1️⃣ Mechanical Tension
Part 2️⃣ Progressive Overload
Part 3️⃣ Intensity
…so make sure you watch those first!

Whether you’re a beginner or advanced, this insight can help you tailor your training program to suit your unique needs and goals.

Don’t forget to hit the like button and subscribe. Let’s build smarter, not just harder.

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Sweet potato fries are chock full of fiber and loaded with antioxidants. But the reality is that most potatoes have health benefits as well. When it comes to fries, whether traditional French fries or sweet potato fries, it all comes down to how they are cooked.

A deep fried potato, sweet or not, is still going to be loaded with calories. A better alternative is to take these sweet potato fries and toss them in the oven or air fryer.

#shorts #sweetpotatoes #sweetpotatofries #frenchfries #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

In life you need to work both hard and smart.

Think of science as working smart, it points us in the right direction.

The worst thing in the world is showing up to the gym and doing things that are completely insufficient and suboptimal. Let’s say you have 3-5 hours to workout in the gym per week, you want to make that time as impactful as possible.

Science allows that to happen. It points us in the right direction.

However, you still need to work hard. And oftentimes the scientific community struggles with paralysis through analysis. They’re always searching for optimal or the exact formula rather than just getting down and dirty and training intensely.

To be truly successful in life you need to take both a scientific approach as well as an intense approach to training.

I build out my programs months ahead of time and make calculated decisions focusing on exercises that are very effective for building muscle and that work great for me. And at the same time, once I show up to the gym: it’s go time. I am going to push myself to get that last rep, I am going to force myself week-over-week to PR at least one exercise per gym session.

If I were to leave the gym knowing I could’ve gotten a couple more reps in a set, it would literally bother me the rest of the day.

Maybe you don’t take it this seriously, and that’s okay, but if you want to be truly successful in the gym, especially when resources such as time are limited, you need to work both hard and smart.

#musclebuilding #gymmotivation #fitnessgoals #liftheavy #trainhard #bodybuilding #strengthtraining #physiquegoals #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

His son lost 50lbs in one month!

LOL… get the fuck out of here.

When you see shit like this on the internet, please know that these overpromising weight loss coaches are lying to your face.

If you can lose 5lbs a month, that is a fantastic goal.

In general, losing 1lb to 1.5lb per week is sustainable and makes sticking to your nutrition goals much easier. The most weight loss I’ve seen in a month as a coach is about 10lbs and they were much bigger men who had a lot of weight to lose.

A lot of these online coaches are full of shit and promising you a lie so it sounds like a quick and easy fix. Did it take you a month to get to the weight you’re at now? No. Then why would it take a month to lose it?

If you take a dramatic approach to weight loss, you are more likely to regain it because the method you used in the first place was not sustainable. Say you decide to cut all carbohydrates out of your diet, when you begin introducing carbohydrates back, chances are you will regain weight. If you decide you are no longer going to drink alcohol or eat out in order to lose weight, that’s great! If you can do that for the rest of your life… but once you reintroduce those habits, you will likely regain. This is why so many people fail at weight loss.

I’ve helped thousands of people with real lives lose weight with a sustainable approach to dieting and exercise.

#shorts #healthylifestyle #healthyliving #healthyeating #macrocounting #caloriedeficit #weightloss #dieting #transformation #beforeandafter #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

My 3 favorite frozen burger patties from @Costco:

🥉Kirkland ground sirloin patties – 320 calories, 28g protein

🥈@ColumbusMeats turkey burgers – 240 calories, 30g protein

🥇@TridentSeafoods Alaskan salmon burgers – 170 calories, 20g protein and chocked full of omega-3 fatty acids

#shorts #burgers #highprotein #protein #easydinners #healthydinners #costco #costcobuys #costcofinds #healthylifestyle #healthyeating #trackingmacros #macrocounting #caloriedeficit #weightloss #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Last week, I did 10 reps with this weight.

This week, I got 11 reps.

When people think about progress, which should be occurring week-over-week, they often think large strides.

The truth is that progress is small steps that compound over time.

As an example, adding 1 more rep to your working weight is a great way to progress your lift. You don’t need to add 10lbs to your working weight every week in order to progress.

Just try adding 1 rep. If your reps become very high, around 15, then increase your weight. These are the steps that eventually lead to those major strides.

#shorts #musclebuilding #gymmotivation #fitnessgoals #liftheavy #trainhard #bodybuilding #strengthtraining #physiquegoals #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

If diet soda is just water with zero calorie sweetener, why don’t we just drink semen?
x
That is a real statement I heard while on social media.

I don’t know what the fuck is going on anymore. I really can’t tell what’s a parody on social media. I get it, you post shit like this, it gets a ton of engagement but what is even happening…

No, I don’t think diet soda is on par with water, though it’s certainly fluid. I track all of my fluid intake – coffee, diet soda, water; but the GOAT of hydration is water. A frequent concern many people have is the aspartame in diet soda.

Aspartame is classified as a Group 2B carcinogen – but, to be clear: radio frequency, cell phones, aloe vera, and pickles are all considered Group 2B carcinogens. This simply means they are possibly carcinogenic especially in large doses. I’d have to drink like 20+ diet sodas in a sitting for it to be considered carcinogenic.

You should be drinking .66 x your body weight in water a day. Having said that, I personally really enjoy A&W zero sugar and diet Dr. Pepper. I do drink primarily water but honestly, I have 3-4 cans of diet soda a week. I enjoy it with a burger or chicken nuggets – it’s just one of the ways to make dieting more sustainable.

By the way, unlike diet soda, semen isn’t calorie-free.

#shorts #dietsoda #soda #carcinogen #carcinogenic #healthyeating #cleaneating #healthyrecipes #fiber #macrocounting #caloriedeficit #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

CHRISTMAS GIFT IDEAS:

🔘 @NuoAthletics 580 Adjustable Dumbbells – these are a game changer for any home gym. Sleek, easy to use, and space-saving.
🔘 @NinjaKitchen Creami Deluxe – high protein ice cream is a great way to hit your macros and add to your diet-friendly dessert routine.
🔘 @GoRuck Training Weight Vest 2.0 – I love doing high incline cardio with my ruck vest on. It’s comfortable and easy to travel with to different gyms.
🔘 @Nike Metcon 9 – love these shoes for weightlifting.
🔘 @Nutricost_Official Creatine Monohydrate – creatine is the most researched sports supplement and dirt cheap. I recommend it to basically everyone. There are a host of health benefits for both your mind and muscles. As well as performance benefits for your strength, power, and endurance.
🔘 @FlavorGangOfficial sauces – this is a recent find and I absolutely love them. My favorite is the Sweet Papi Sauce. Delicious way to add some variety to your diet.

#highfiber #highprotein #proteinpacked #proteingoals #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam