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