Some of my clients experience back pain when performing a traditional squat. This is a common issue that can stem from poor mobility, technique, or muscle imbalances. To help them continue training effectively and safely, I consulted with @DrJohnny_, and he shared three key strategies for mitigating that pain:

1️⃣ Switch to a Front-Loaded Squat – front squats shift the barbell’s load from the back to the front of the body, placing more emphasis on the quads while reducing stress on the lower back. This adjustment encourages an upright torso, which minimizes spinal compression and the risk of rounding in the lower back. For clients with back pain, front squats can be a game-changer, allowing them to strengthen their legs without exacerbating discomfort.

2️⃣ Heel-Elevated Back Squat – by elevating the heels (using wedges or small plates), the ankle range of motion required for squats is reduced, allowing clients to maintain better posture and depth without compensating through their lower back. This adjustment also increases quad activation, taking pressure off the posterior chain. Heel elevation can make squatting more comfortable and effective for those with tight calves, restricted ankle mobility, or lumbar issues.

3️⃣ Stabilize the Hip Complex Before Lifting – activating the glutes and hip stabilizers before squatting helps ensure proper movement mechanics and reduces compensatory patterns that strain the lower back. A great pre-squat activation drill is placing a resistance band around the ankles and performing abduction exercises, such as lateral band walks or standing banded hip abductions. This pre-activation primes the hip complex to stay engaged during squats, improving form and protecting the back from undue strain.

Remember, pain is often a signal from the body that something isn’t moving as it should. With these modifications, clients can continue to squat safely and work towards their strength goals without aggravating their lower back.

#shorts #squatting #squat #squatpain #injuryprevention #physicaltherapy #bodybuilding #muscle #fitness #fitnesstips #trainertips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I recently had my labs done, and the results showed elevated Creatine Kinase (CK) levels.

This sparked an opportunity to dive into two key topics:
1️⃣ What to do when lab results come back borderline or elevated.
2️⃣ The importance of hydration.

For context—Creatine Kinase is an enzyme that reflects muscle health. Elevated CK levels can signal muscle breakdown, which, in severe cases, leads to rhabdomyolysis. This condition can stress your kidneys and, if left unchecked, may cause serious health complications.

My CK level came back at 1200. To give perspective, normal CK levels typically sit around 300, and 1500 is the threshold for rhabdomyolysis.

Naturally, the first step I took was consulting my doctor to figure out how to bring my levels down. His advice? Hydration. Additionally, my liver enzymes were slightly elevated—another sign that dehydration might be the primary factor at play.

For the next three weeks, I’m committing to drinking 0.66 x my body weight (lbs) in ounces of water daily. After three weeks, I’ll retest to track progress.

If you’ve ever had labs come back borderline or elevated, I highly recommend:
🔹 Talking to your doctor to understand the results
🔹 Developing a plan of action
🔹 Retesting to ensure things are moving in the right direction

Reminder: I’m not a doctor and I don’t pretend to be one—just sharing my personal experience and what I’ve learned. Always consult with a healthcare professional when addressing lab results. I also discussed with my doctor that it’s not surprising that my CK levels were elevated because I workout so intensely. Having normal levels of CK is unlikely with my work ethic at the gym. Having said that, lowering the levels is a priority for me now.

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

Happy New Years… now let’s get to business.

Here at @TraderJoes picking up my weekly grocery haul:

1️⃣ Sparkling water
2️⃣ Walnuts
3️⃣ Greek yogurt guacamole
4️⃣ Eggs
5️⃣ Oranges
6️⃣ Smoked salmon
7️⃣ Frozen wild rice medley
8️⃣ Grass-fed ribeye
9️⃣ Frozen berry medley
1️⃣0️⃣ Non-fat Greek yogurt

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

You burn fat by being in a caloric deficit—this means consuming fewer calories than your body burns. While physical activity can help create or enhance this deficit, it’s important to remember that nutrition is the primary driver of fat loss. Exercise plays a supportive, but crucial, role.

To dismiss plyometrics entirely as useless is an oversimplification. Plyometric exercises—like box jumps—are excellent for improving explosive power, speed, and overall sports performance. I use these with clients frequently who are looking to improve both strength and explosivity. They are also beneficial to bone density and they also look really fucking cool on Instagram.

That said, exercises like jumping jacks and burpees fall under the category of burning calories rather than achieving a specific goal. These can be somewhat useful for general physical preparedness, but I don’t love the fatiguing aspect of them. Remember: choose wisely based on your goals.

When it comes to cardio, while it may not be the most efficient fat-burning tool, it’s vital for your cardiovascular health. A strong heart and lungs allow you to perform better in all aspects of fitness, including weight training. Plus, activities like steady-state cardio or HIIT can complement your caloric deficit strategy by burning additional calories. To say rowing is only exhausting is borderline irresponsible.

I’m a huge advocate for weight training. It’s my passion, and I look forward to it every single day. But here’s the reality check: you don’t get shredded solely by lifting weights. Getting lean is a direct result of dialing in your nutrition—weight training enhances the process by shaping your body and helping you build and maintain muscle mass while you shed fat.

As a reminder: choose your workouts and exercises based off of your goals.

#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

Happy New Year!

As the year begins, many people set ambitious goals—especially around training and nutrition. If you’re focusing on your health and fitness this year, here’s something to consider:

Only 3% of diets are successful long-term. Of those, 80% eventually regain the weight because the method they used for weight loss was not sustainable.

I’ve coached hundreds of clients every year achieve their body composition / weight loss goals. Here are some common denominators along those who are successful:

1️⃣ The key to lasting success isn’t perfection—it’s persistence. Everyone stumbles. The difference between success and setback? How quickly you get back up. Those who wait weeks to restart often struggle to see results, while those who rebound right away continue making progress.

2️⃣ Accountability is crucial. Diet success rates jump from 3% to 20% with accountability. In general people with greater social networks are happier in life. You don’t want to take your fitness journey alone. My focus isn’t on athletic performance, pain management, or CrossFit it’s on getting people to lose fat and build muscle. Despite this knowledge the core principle of my job is accountability.

3️⃣ Defer to expertise. Social media is full of outlandish advice and supposed shortcuts, if something sounds too good to be true it probably is. Look for strategies grounded in research and experience. There is really incredible free resources available that can spend hours consuming. You can also hire someone to shorten the learning curve for you even further.

Yes, this is a bit of self-promotion—but it’s also the advice I’d give to anyone serious about making real changes this year.

#shorts #gymgoals2025 #newyearsresolutions #fitnessgoals #newyearnewme #gymflow #healthyhabits #crushyourresolution #youtube #workout #workoutvids #workoutvideo #fullbodyworkout #strength #gains #training #strengthtraining #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We need to rethink the stigma around processed foods.

Take a can of wild mackerel, for example. Its ingredients—mackerel, extra virgin olive oil, water, and salt—are undeniably healthy and nutritionally dense, yet it’s considered a processed food.

Similarly, Greek yogurt is a processed food. It doesn’t come straight from a cow’s udder as Greek yogurt; it undergoes a process–milk selection, pasteurization, cooling, culturing, incubation, straining, flavoring–to become the food we enjoy.

When I see people touting their processed foods as a series of single-ingredient, whole foods, I can’t help but laugh at the irony.

It makes me think of the people following the carnivore diet sharing their animal-based ice cream recipes which is made primarily of fruit. Clearly, fruit isn’t animal-based; botanically speaking, fruits are one of six forms of plants.

I get the marketing appeal of oversimplified labels, but it’s time for some common sense. Let’s challenge these narratives and hold people accountable for spreading misleading information.

#shorts #processedfood #nutritiontips #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam