Join me as I visit my concierge doctor at the Maze Clinic in Harrison, NY.

They handle all of my basic medical needs as well as my more complex needs like TRT and fertility treatments for IVF.

Today, I’m sitting down for my quarterly medical review. They’ll be going over my labs, medications, supplementation, and getting a game plan together for my health.

If you’re interested in concierge medicine and how it works or are interested in TRT and want to learn more, definitely watch this video and visit mazemenshealth.com to learn more.

#hormones #fertility #ivf #trt #testosterone #labs #bloodwork #menshealth #health #metabolicpanels #labwork #bodyfatloss #fatloss #muscle #musclemass #musclebuilding #performancecoach #personaltrainer #nyctrainer #nycfitfam #nycfitness

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Leg extension can be a useless exercise unless you go all in. Seriously, you have to go near failure with the intensity on this particular exercise. Even still, you might not get as much quad engagement as you’d like because your hips will externally rotate. Enter the yoga block. Squeeze this sucker between your legs and you’re instantly going to get more quad engagement and also activate your adductors.

Don’t have a yoga block? Just shove any miscellaneous object between your thighs, just be careful kids 😬🍆

#shorts #lowerbody #legday #quads #legextension #trainingtips #trainertips #strengthtraining #fitnesstips #muscle #musclebuilding #bodybuilding #protein #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

The war on egg whites rages on.

When it comes to food, people have very strong opinions. Any time I post about egg whites, people always comment on it.

The truth is, yolks taste delicious and only have a little bit of saturated fat. In fact, they do have a lot of nutrient value. But so do egg whites.

Egg whites are also low in calorie and very high in protein.

My solution has always been to have 1 cup egg whites with 3 full eggs. Which puts me just under 5g of saturated fat, 40g protein, and keeps my calories ~300.

A typical breakfast for me would be this egg combination with about 200g of raspberries. This puts me around 420 calories and 14g fiber while also having the high protein from the eggs. This breakfast tastes great, has the best of both worlds, and passes The Test.

#shorts #lowcaloriehighprotein #lowcalorie #highprotein #protein #trackingmacros #macrocounting #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #dietingtips #weightloss #weightlosstips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Just had an awesome chat on the @nosnoozepodcast with Dave Reggina about all things health and fitness. Dave’s a dad, entrepreneur, and speaker with a fresh perspective. We covered motivation, overcoming challenges, building routines, and transforming your body. Dive into the full podcast to hear how my gym passion began and how I’ve grown a successful business. Plus, get tips for real gym results and changing lives. Thanks again, Dave! Check out @nosnoozepodcast for more content.

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One of my favorite questions I was asked while speaking at @hpltraining was: What is the single best exercise to do❓

1️⃣ The deadlift, but it has to be progressed to your level of fitness. That could be a kettlebell, hex bar, or traditional barbell deadlift. Being able to pick something up off the ground is simply as functional as it gets.

2️⃣ The next best exercise in my opinion is the goblet squat, because you have to pick an object off the ground, bring it to your chest, brace properly, and then be able to bring it back down and up.

3️⃣ My third would be variations of carries, whether that’s a single-arm farmers walk or a single-arm overhead carry. This allows you to pick up an object from the ground, bring it to your chest, move from point A to point B with it, and even above your head. They all heavily emphasize good posture, different forms of mobility, and stability.

4️⃣ Then I think the fourth is pullups. This is a highly functional movement. You want to be able to control your own bodyweight. Who doesn’t want to be able to climb a tree or scale a mountain? People often neglect posterior chain, everyone is obsessed with abs and chest but the reality is it doesn’t get much more functional than training your back.

#hplt #functionalstrength #functionalfitness #muscle #fitness #fitnesstips #trainertips #deadlift #gobletsquat #pullups #singlearmcarry #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re back at @BJswholesale for diet-friendly groceries:

1️⃣ @wellsley_farms chicken carbonara
2️⃣ @oikos triple zero greek yogurt
3️⃣ Wild caught flounder
4️⃣ Lemon pepper seasoning
5️⃣ @fairlife chocolate milk
6️⃣ @pepperidgefarm light style bread
7️⃣ Ground chicken

🛒 Visit the link in my bio to learn more about the Zemer Method: Grocery Store Guide and get more of my favorite grocery items!

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

One of my favorite dieting hacks… The Better Bagel from @eatbetter.

I found this product about 2 years ago and bought them because this bagel has insane macros. At the time, you actually had to buy them online and have them shipped to you. Now, they available in the freezer section at @wholefoods and @deciccos. There are a variety of flavors to keep your diet interesting.

In order to manage expectations, I always tell people these bagels are comparable to a Dunkin’ Donuts bagel. The taste is fairly mid-tier and can’t compete with a New York style bagel you’d get walking the streets of the city. However, it is more than serviceable to provide that bagel-comfort while dieting.

It’s 170 calories, 25g protein, and 33g of fiber… far surpassing The Test and also providing a fiber BOMB. Lots of fiber, lots of protein, and easy to prep. My favorite way to enjoy is with some eggs – great way to start the day!

🥯 Comment GUIDE to get access to my FREE Healthy Snacks Guide for more of my favorite recommendations.

#fiberrich #healthyhabits #guthealth #fiber #highfiber #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

One of my favorite dieting hacks… The Better Bagel from @eatbetter.

I found this product about 2 years ago and bought them because this bagel has insane macros. At the time, you actually had to buy them online and have them shipped to you. Now, they available in the freezer section at @wholefoods and @deciccos. There are a variety of flavors to keep your diet interesting.

In order to manage expectations, I always tell people these bagels are comparable to a Dunkin’ Donuts bagel. The taste is fairly mid-tier and can’t compete with a New York style bagel you’d get walking the streets of the city. However, it is more than serviceable to provide that bagel-comfort while dieting.

It’s 170 calories, 25g protein, and 33g of fiber… far surpassing The Test and also providing a fiber BOMB. Lots of fiber, lots of protein, and easy to prep. My favorite way to enjoy is with some eggs – great way to start the day!

#shorts #fiberrich #healthyhabits #guthealth #fiber #highfiber #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Today, I’m talking about 10 popular pre-made shakes.

I went to a couple of grocery stores to find these options so I know that these are widely available for you to try and see for yourselves.

The major thing I’m going to answer is ‘would I personally keep these in my fridge?’ This will be based on passing The Test (10g of protein for every 100 calories) and taste.

Here are the pre-made protein shakes that I review:

1️⃣ @Fairlife Nutrition Plan / Core Power
2️⃣ @QuestNutrition
3️⃣ @IsopureCompany
4️⃣ @SlateMilk
5️⃣ @MuscleMilk
6️⃣ @OptimumNutrition
7️⃣ @PremierProtein
8️⃣ @LiveOWYN
9️⃣ @AlaniNutrition
🔟 @AtkinsNutritionals

Which pre-made protein shakes are your favorite? Let me know in the comments below.

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Whether I’m getting a Mocha Madness from @lifetime.life or a PB&J from @greenlifeny, I like to add a banana to my smoothie 🍌 This is because bananas might be the perfect post-workout carbohydrate. They also are an amazing sweetening agent. So a better tasting smoothie, more fiber, that helps restore glycogen post-workout? I’m in.

#bananas #smoothie #postworkoutsnack #fruit #favoritefruit #favoritefruits #bestfruit #bestfruits #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Product Review: @QuestNutrition Cheese Crackers.

I enjoy sharing product reviews, although people often assume they’re sponsored. In reality, many brands restrict posts about other products and I want to discuss all of my favorite brands freely.

That being said, here’s my genuine review of Quest Cheese Crackers.

The macros are decent with 130 calories and 10g of protein. While they don’t quite pass The Test, they do offer 5g of fiber.

The taste is excellent too. The cheese flavor is spot on, and the spicy varieties are always bonkers good. I’m usually not a fan of cheese-flavored protein products, but Quest has done a fantastic job with these crackers.

🥣 Comment GUIDE for more of my favorite healthy snack options!

#protein #highprotein #quest #proteinchips #proteincrackers #proteinsnacks #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam