One of the biggest hurdles I see when people start dieting is struggling to stay under their calorie goal while trying to hit their protein target.

With that being said, single-serving Greek yogurt is a fantastic option to add to your day-to-day to boost your macros while staying low in calories.

A new yogurt option I’ve been loving is @IcelandicProvisions. This is a low-fat, flavored Greek yogurt. I love their fun flavors and they all pass The Protein Test.

Remember The Protein Test: take the grams of protein, add a 0 to it, does this product have that many calories or less?

In this case, Icelandic Provisions passes The Test, tastes great, and is a very easy addition to your dieting routine.

#shorts #healthyeating #cleaneating #greekyogurt #eatclean #nutrientdense #mealprepideas #mealprep #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here are some supplements that I would actually buy at @WholeFoods and their benefits:

1️⃣ @JarrowFormulas Ubiquinol – supports heart health acting as a potent antioxidant

2️⃣ @NordicNaturals Fish oil – provides essential omega-3 fatty acids that promote cardiovascular health and reduce inflammation

3️⃣ @SolarayVitamins Magnesium glycinate – muscle relaxation, sleep, and supports nervous system function

4️⃣ @SolarayVitamins Vitamin D3 + K2 – enhances bone health and calcium absorption while supporting immune function

5️⃣ @SolarayVitamins Berberine – regulates blood sugar and supports a healthy metabolism

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

Key and Peele hitting the nail on the head here.

Let’s talk about why this is the case…

It’s simply a game of numbers. If you are a bigger person, you are going to burn more calories as opposed to a smaller person.

The other reality is that weight training involves leverage, meaning a bigger person can lift heavier weights which equals to burning more calories.

Compare a 6’2 250lb male (me) to a 180lb male… I’m likely burning more calories than that person. I’m also capable of exerting more force when training than that person which allows me to burn more calories. When lifting, there is a component of leverage, especially with lifts like deadlifts, so a heavier person is likely capable of generating more force.

There is also a hormonal difference between males and females. Males have testosterone which allows more muscle mass which is highly metabolic.

It’s important to remember these things and not get too angry when you see different timelines for reaching your health goals. Remember: you’re only competing with yourself.

Also, a caveat, genetics do play a factor in both metabolism and strength. Sometimes people are simply stronger than others regardless of size. Some other people, regardless of weight and body composition, are simply more metabolic.

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

I’m really excited to share my $20,000 Executive Health Scan.

I have wanted an executive health scan for some time now but let’s face it–it’s expensive, oftentimes you have to travel for them, and not all executive health scans are created equal. Some executive health scans rely on sonograms when they should be using MRIs and with starting a family this past year, along with a demanding career, I’m trying my best to limit travel.

Fountain Life is exactly what I’ve been looking for in an executive health scan. It’s a beautiful facility with great staff, knowledgeable physicians, and has the exact form of preventative tests that I’ve always wanted to get done. Plus it’s located right in Harrison, NY. I’m local to Westchester and their facility is literally 20-minutes from my house.

Executive health scans may not be right for everyone. Again: these are costly. And some people tend to become very anxious over trivial results. I know that I approach testing differently than most people. First of all, I have the resources to devote to these endeavors and I also don’t become concerned when something comes back less than optimal. I simply see it as an opportunity to make changes to my health, supplementation, medication, and lifestyle.

I also want to add emphatically: you are always better off knowing if there is something seriously wrong with your health. As an example, for most forms of cancer, if you catch it in Stage 1, you have close to a 90% chance of overcoming it. Whereas, if you were to find it in Stage 4, those chances drop dramatically to a 10% chance of survival.

This is my full day of scans. I did not have all of my results provided to me day of shooting. I will be releasing at least one video a month on Youtube about each of my individual tests that I had done, including going over the results that I received later that I then went on to film.

In order to fully grow your quads, you must use both compound movements like the squat and leg press but also isolation movements like the leg extension and sissy squat.

The multi-joint movements like the squat and leg press are essential to build strong, muscular legs, but emerging evidence cited below suggests that they barely work a certain part of your quadriceps. The squat and leg press heavily stimulate your vasti muscles, three of the four muscles of the quad, and the leg extension and sissy squat more specifically target the rectus femoris. So you need to be doing both compound and isolation movements to reach your legs’ full potential.

Source: Kubo, Keitaro et al. “Effects of squat training with different depths on lower limb muscle volumes.” Eur J Appl Physiol, September 2019

#shorts #quads #legday #compoundexercises #isolationexercises #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

We’re looking at my favorite carbohydrate sources at @TraderJoes:

1️⃣ Jasmine and Rice Medley frozen rice
2️⃣ Carb Savvy wraps
3️⃣ Rolled oats
4️⃣ High fiber multigrain bread
5️⃣ Peeled and cut butternut squash
6️⃣ Frozen sweet potato mash

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

How did I end up becoming a trainer and coach?

I was always afraid of being poor. So after growing up in a small town, I decided to pursue finance and get my degree in something I thought would give me a solid foundation for a fruitful career.

After several failed attempts, I soon realized I was not cut out to be an employee. I needed to work for myself.

My passion was within fitness and nutrition, not within finance. So, I took a job as a personal trainer at a local gym. I quickly grew within the gym and within the community. I had really struck gold at the intersection of passion and work.

I started getting suggestions to get on social media; which I initially hated. But after the world got shut down, I started taking social media more seriously. I got an Instagram to educate people and help promote my coaching business.

Outside of social media, I have a very successful online coaching business and in-person training business. I still use social media every day to spread science-backed information on health and fitness because it’s what I am truly passionate about. I help people change their lives and I can’t imagine doing anything else.

#shorts #myfitnessjourney #fitnesstransformation #transformationjourney #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

Deli meat can cause colon cancer.

If you’ve watched influencers go grocery shopping, you’re probably used to over-exaggeration and fear-mongering to some extent. However, when it comes to processed meat, it’s not all hype. Processed meat is actually a Group 1 carcinogen.

So, what can you do to select better-for-you deli meats? Look for something with no nitrates. This will require you to flip the package over and look at the nutrition label. It is not enough for the packaging to simply say no nitrates. You have to look for celery powder or parsley powder on the back. These ingredients have naturally occurring nitrates.

@Applegate’s deli meat, for example, uses potato starch, salt, and sea salt to preserve their meats. This is a much better option for you when making a sandwich or shredding some protein over your salad.

#shorts #delimeat #carcinogen #grocerylist #highproteinsnack #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Stress is often an overlooked factor in health and fitness, yet evidence consistently links stress to heart disease.

For instance, a study published in Nature Reviews Cardiology highlights the direct pathways by which stress affects cardiovascular health, emphasizing the importance of stress management (Steptoe & Kivimäki, 2012, PMID: 22975465).

Another study found that chronic stress influences the nervous system, which can elevate blood pressure and heart rate, two major risk factors for heart disease (Cohen et al., 2016, PMID: 27324160).

More studies are finding that exercise can be as effective as medication in managing depression and anxiety.

For example, a study published in The British Journal of Sports Medicine supports the idea that exercise can be as effective as antidepressants for managing mild-to-moderate depression and related symptoms of stress and anxiety.

Additionally, exercise demonstrated a high level of participant acceptance, as measured by low dropout rates compared to medication alone​ (Recchia et al., 2022, PMID: 36113975).

Another effective tool for managing stress is having meaningful relationships–people with strong social networks are less prone to depression and anxiety (Holt-Lunstad et al., 2010, PMID: 20668659).

Also people who tend to have resolutions or similar goals as friends tend to be more likely to be committed to them (Reblin et al., 2008, PMID: 18332671).

#shorts #anxiety #stress #stressrelief #depression #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

We’re back at @WholeFoods to go over some quick and easy lunch options while dieting:

1️⃣ @Applegate grilled chicken fajita mix + pre-cut fajita veggie blend + @EggLifeFoods wrap / @MariaAndRicardos carb bueno wrap = delicious chicken fajita wrap

2️⃣ @CityPierSeafood grilled shrimp + premade salads (Sweet Kale or Asian Inspired are my favorites) – don’t use the dressing, use the sweet chili lime sauce from the shrimp = simple, high protein salad

3️⃣ @AmyLuFoods chicken burger + @DavesKillerBread buns = high fiber chicken burger

#shorts #wholefoods #wholefoodshaul #grocerylist #protein #highprotein #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

In this video, I go over everything in my $40,000 home gym so far. I’m still looking to add some pieces but day-by-day, the gym is getting where I want it to be.

📌TIMESTAMPS:
0:00 | Intro
0:17 | SISU sauna
1:08 | Rogue Fitness belt squat
1:55 | Weight It Out plates
2:15 | Omni Wall + attachments
2:55 | Sauna hat
3:40 | Ruck vest, squat wedge, blocks
4:15 | Dumbbells + SMRTFT adjustable dumbbells
5:23 | Be Titan Fit adjustable bench
5:50 | Garage updates
6:20 | Rep Fitness Athena + lever arms
8:30 | Kabuki strength bar + barbells
9:30 | Floor Be Titan Fit GHD
9:45 | Cardio equipment
10:00 | Outro

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Short term, the best thing you can do to change your body is nutrition. Through proper nutrition you can lose fat and achieve an amazing transformation in a few short months.

Long term, you’re going to want to weight train if you want to look better with your clothes off.

You shouldn’t be focused on just burning calories at the gym.

Certainly there are times when you’ll want to do cardio, but you should be focusing on strength training. No, you will not end up jacked to the gills. This isn’t a science fiction movie. It takes years upon years to get that overly developed look that you may or may not find appealing.

Lifting weights will allow you to get that chiseled look on Instagram that everybody’s looking to obtain.

#shorts #calorieburn #caloriesincaloriesout #trainingtips #trainertips #strengthtraining #fitnesstips #muscle #musclebuilding #bodybuilding #protein #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam