It’s golf season, and while I didn’t grow up playing, I’m eager to improve my game.

I’ve been working with @drjohnny_ on enhancing my thoracic mobility to perform better on the green. For golf, increasing rotation in the T-spine is crucial. One exercise Dr. Johnny recommends for this is the quadruped stretch:

1️⃣ Start on your elbows and knees in a tabletop position
2️⃣ Place one hand gently on the back of your head
3️⃣ Slowly lift your elbow towards the ceiling
4️⃣ Rotate as needed, then switch sides

Looking forward to seeing the results on the course!

#shorts #golfing #golfswing #golf #workoutvids #workoutvideo #strength #gains #training #strengthtraining #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Concerned that whey protein isn’t natural?

Believe it or not, it’s a very similar process to how cheese is made.

To make cheese, you separate the curds from the whey. To make protein, you now have this liquid whey protein that they put into a dryer to create the powder form.

From there, they add sweeteners and/or seasonings to give it flavor!

In the case of these @questnutrition chips, they simply added nacho cheese flavoring. Not only are you left with an amazing tasting product, you are also getting a huge macro boost in the form of a familiar favorite.

#shorts #quest #protein #proteinchips #proteinbars #macros #highprotein #supplements #dieting #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Enjoying some time in my @SISU_sauna before bed has transformed my sleep routine.

Temperature plays a crucial role in sleep because your circadian rhythm syncs with temperature changes. Research also suggests that as your internal body temperature drops, your natural melatonin levels rise.

Before I had a sauna, I used to take a hot shower. After stepping out, my body temperature would gradually cool down, helping me fall asleep more easily.

Since incorporating my SISU sauna, my nighttime ritual has improved significantly:

1️⃣ Enjoy my last meal and family time
2️⃣ Spend 20 minutes in my sauna
3️⃣ Shower, close the blackout blinds, and set the temperature to 65°F

The sauna has been an absolute game-changer, and I’m sleeping like a baby.

🚨 Remember to use code JZEMER at SISUlifestyle.com

#sauna #recovery #workouts #workoutideas #athlete #athletic #weightloss #fitness #fitnesstrainer #performancecoach #accountabilitycoach #personaltrainer #myfitnessjourney #fitnesstransformation #transformationjourney #fitnesstraining #training #nyctrainer #nycfitfam

In this video, I dive deep into the five supplements I’m currently taking and explore their incredible benefits.

Remember: It’s crucial to consult with your doctor and get regular blood work to tailor your supplement routine to your specific needs.

Here are the supplements I’m currently taking. Watch the full video on my YouTube channel to get an in-depth understanding of why each one is beneficial:

1️⃣ Creatine Monohydrate
2️⃣ Psyllium Husk
3️⃣ Magnesium Glycinate
4️⃣ Vitamin D3 + K2
5️⃣ Fish Oil

⚠️ Disclaimer: I am not a doctor and do not claim to be. Always seek professional medical advice before starting any new supplement regimen.

#Supplements #HealthSupplements #Fitness #CreatineMonohydrate #PsylliumHusk #MagnesiumGlycinate #VitaminD3K2 #FishOil #Wellness #HealthyLiving #SupplementRoutine #FitnessJourney #HealthTips #Nutrition #SupplementsBenefits #HealthyLifestyle #performancecoach #personaltrainer #nyctrainer #nycfitfam #nycfitness

@peterattiamd is talking about strength assessment tests that they use at his clinic with @hubermanlab. One of the tests is a 2-minute grip strength test. If you’re a man you carry two dumbbells that total your bodyweight, and if you’re a woman you carry two dumbbells that total 75% of your bodyweight.

I weigh approximately 240lbs, so I carried two 120lb dumbbells for as long as I possibly could. I only lasted 70 seconds. I think this is way more difficult than being able to deadlift your bodyweight for 10 reps. There are very few people capable of passing this test. Try it out.

#shorts #gripstrength #gripstrengthtraining #fitnesstest #peterattia #hubermanlab #training #trainingtips #trainertips #fitnesstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re at @Costco and I’m craving fried chicken. Let’s look for some macro friendly options:

1️⃣ @justbarechicken | 160 calories, 16g protein
2️⃣ Kirkland Chicken Breast Chunks | 140 calories, 16g protein
3️⃣ @realgoodfoods Lightly Breaded Chicken Strips | 120 calories, 21g protein
4️⃣ Real Good General Tso’s | 200 calories, 26g protein

What is your favorite air-fried chicken?

#shorts #friedchicken #chickfila #popeyes #kfc #diethacks #healthysnacks #healthyeating #healthyeats #caloriedeficit #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Have you ever heard the myth that you can only absorb 30g of protein at once, or that you need to consume protein immediately after your workout?

What’s the real science behind protein consumption?

First, there’s no established upper limit for protein absorption. Research indicates that under most circumstances 20-30g of protein optimizes muscle protein synthesis, but this can vary depending on factors like whether you’re in a fasted state or have just training intensely training.

While you don’t need to consume as much protein as possible, aiming for 20-40g per meal is a good guideline. After you wake up and post-workout, you can certainly consume more than this amount.

As for protein timing, it doesn’t seem to be that crucial. However, it’s a good idea to get some protein every couple of hours and certainly around when you train. Regular protein consumption throughout the day is a great habit to have.

#shorts #protein #highprotein #healthysnack #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

🚨Episode 88 of Mile 40 Podcast with Bishoy Tadros is out now!

I talk about my fitness philosophy and share some practical tips on nutrition and fitness.

In this clip, I discuss maintaining gut health through BMI, regular exercise, fiber intake, and managing refined sugar intake.

🎧Full episode out now – search Mile 40 where you listen to podcasts.

#podcast #fitness #guthealth #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

Are shorter rest breaks a good way to make your workouts more challenging?

The short answer is yes. But let’s get into why it won’t make your workout more effective.

If your goal is to look good in and out of clothing, you need adequate rest breaks for two reasons:

1️⃣ You need to be using challenging weight
2️⃣ You need to be pushing yourself near to technical failure

If I take a 2-3 minute break between challenging sets, I can near duplicate the same level of intensity as I continue my workout. Whereas, if I’m trying to rush my rest break and jump right into the next set, I’m going to be gassed and the appropriate volume and intensity are simply not going to be there.

You need sufficient weight that’s taken near to technical failure in order to change your body’s appearance.

#shorts #trainingtofailure #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

My favorite frozen fries in the game right now are @strongroots Proper Fries.

I used to buy Alexia’s Smart Classics fries all the time but I haven’t seen them in stores in years.

These Proper Fries also have great macros with ~100 calories and 3g of fiber. Most of the time, frozen fries have jacked up calories due to dextrose or oil. Usually, you’re better off just taking potatoes and making your own.

These fries are 97% potato and 3% sunflower oil. I love making them in the air fryer or oven. I absolutely love this product.

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

This video was my first workout in my in-home gym and I trained legs.

In the full 12-minute video, I talk you through my leg day routine at home, my sets and reps, and why I include each of these exercises in my workout:

1️⃣ Bulgarian Split Squats 3×12
2️⃣ Front Squats 3×8
3️⃣ Good Mornings 2×10
4️⃣ Glute Ham Raises 2×8-10
5️⃣ Unilateral Hip Thrusters 3×10 / each side

📌TIMESTAMPS:
0:00 | Intro
0:40 | Bulgarian split squats
5:12 | Front squats
8:00 | Good mornings
9:28 | Glute ham raise
10:50 | Unilateral hip thruster

#liftingheavy #legday #quads #calves #hamstrings #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

Why does restaurant food taste better? Because of butter, sugar and oil. In the case of steak, it’s because of butter. Steak is never tender by itself- it’s not tender unless it’s prepared in a certain manner.

A normal 6oz sirloin steak would have approximately 250 calories. in the case of a steak prepared at a restaurant, it might have 3 to 4 times as many calories. You need to be aware that the food prepared in a restaurant has more calories than you realize. Plan accordingly.

#shorts #steak #steaklovers #sirloinsteak #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #nutrition #performancecoach #personaltrainer #accountabilitycoach #nyctrainer #nycfitnesstrainer #nycfitfam