Did you know a pound (450g) of strawberries is less than 150 calories?

What I think this highlights is that:

1️⃣ No one is overweight because of fruit
2️⃣ If you’re not satiated while dieting or pivoting to a healthy lifestyle, it’s probably because you’re not getting enough fruit and vegetables in your diet

Yes, fruits are high in fiber, antioxidants, and micronutrients. But they are also high volume foods, meaning that you can eat a lot of it for very little calories.

By incorporating more fruit and vegetables into your diet, it’s going to allow you to feel fuller for longer while eating less.

#shorts #dietinghacks #diethack #strawberries #fruit #highvolume #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

At Whole Foods today to go over some of my favorite sweet treats:

1️⃣ Lily’s no sugar added dark chocolate chips
2️⃣ Smart Sweets high fiber candy
3️⃣ Whole Foods Greek yogurt low-fat dessert bars
4️⃣ That’s It fruit bars
5️⃣ Clio greek yogurt bars
6️⃣ Olipop soda

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

We’re at @JerseyMikes ordering a diet-friendly sandwich:

〰️ Number 7 (Turkey + Swiss)
〰️ White bread
〰️ Swiss
〰️ Extra meat
〰️ No mayo
〰️ No oil

This order is 580 calories, 55g protein – if this is too many calories, you can always order a mini, which is 360 calories, 33g protein.

This is a great option at Jersey Mike’s to keep your diet on the rails!

#shorts #jerseymikes #jerseymikeshack #jerseymikesdiet #fastfoodhack #hacks #dietinghacks #caloriedeficit #highprotein #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeatingideas #healthyeats #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: Alicia, a Zemer Method coaching client, lost 19lbs at 45 years young. Here are some of her successes while on coaching:

✅ Lost 19lbs working around injuries, a busy family life, and a career
✅ Significant fat loss leading to decreased inflammation, helping with overall pain management with her endometriosis
✅ Achieved the best blood work results in four years

When asked what her favorite win from coaching was, she responded: “I have so many wins, hard to pick. Feeling more confident again, gaining strength back after injuries and obliterating my endometriosis pain. And the best blood work in four years! Working with you was a breeze, love the detailed app, daily check-ins, recommendations and communication overall.”

Alicia is a powerhouse client who maintained consistent communication throughout her coaching journey. Together, we found a program tailored to her individual needs, a nutrition plan that reduced inflammation, and a strength training routine she could easily follow from her home gym.

Link in bio to change your life.

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

We’re at @WholeFoods looking at some of my favorite savory snacks:

1️⃣ @BjornQorn + @LesserEvilSnacks popcorn
2️⃣ @EpicBar jerky
3️⃣ @WildeChips protein chips
4️⃣ @StrongRoots proper fries
5️⃣ @EpicBar pork rinds

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

Trying a new exercise or getting back into the gym? My recommendation is to choose conservative weights for each exercise. My dad told me as a child, “You can always add, you can’t always subtract.” He owned a restaurant and he always felt if you put too much salt in a dish you’d ruin it. The same is true with picking too heavy of a weight- you will burn out too quickly and you won’t be able to get the volume you need to train adequately.

What I would do is gradually work yourself up in weight, making calculated decisions until your sets become too difficult to hold a conversation. You can apply this to any rep scheme.

Once you’ve established your working weight you should try to beat it week over week. This doesn’t mean adding massive amounts of weight, it could simply mean picking up 5lbs heavier than you did the previous week.

#shorts #progressiveoverload #muscle #strength #strengthtraining #bodybuilding #workoutvideos #workoutvids #trainertips #workouttips #fitnesstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

This is my grandmother.

My mother became pregnant with me at 16, so in many ways, my grandmother played the role of a second mom.

At her heaviest, she weighed 290lbs and was dealing with being prediabetic, skin cancer, and Stage 4 COPD. At this point, under her doctor’s supervision, she started Ozempic, and it transformed her life.

I’m sharing this rare personal story for a few key reasons. The fitness industry is increasingly critical of Ozempic, and I want to provide some education on its benefits for certain individuals. For people who need to lose a significant amount of fat and struggle to do it naturally, there should be no shame in deploying medication that can be of benefit to your health. Especially when being over-fat is linked to the health outcomes that my grandmother was experiencing. Not everyone is striving to be a fitness model or bodybuilder. Some simply need to lose weight for their health and overall well-being.

We’ve never been anti-Ozempic. I do not suggest it for people who need to lose 15lbs for the summer. But if your current state of health prevents you from exercising or you are morbidly obese and do not have the will to diet, this is a better option.

Thanks to Ozempic, my grandmother lost 110lbs and turned her life around. If it had been just 10, 20, 30lbs, if she was capable of vigorous exercise, if she had the will and desire to do it herself – this might be a different story. But as we age or our weight increases, mobility often decreases dramatically.

Interested in learning more about Ozempic, hormone replace therapy or peptides. Visit the LinkTree in my bio to learn more about Akro.

🚨 I am not a doctor and do not offer medical advice. This is not an endorsement of Ozempic. Ozempic is not an excuse to not build healthy habits – eating well, moving often, and strength training.

#ozempic #ozempicweightloss #weightloss #weightlossstruggle #weightlosscommunity #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

The word organic, when it comes to agriculture, is a nebulous term.

It doesn’t really mean anything because, unfortunately, there isn’t accountability to go along with the term itself (food grown and processed using no synthetic fertilizers or pesticides {EPA}).

There are things that I am optimistic about like regenerative or restorative agriculture (the process of restoring degraded soils using practices based on ecological principles {Noble Research Institute}).

There is no one in the food industry that is strictly ensuring that these guidelines are abided by. Your risk when buying these items is that you’re paying extra money that may not be leading to any additional benefits from the food itself.

#shorts #organic #organicshopping #groceryhaul #regenerative #restorative #farming #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re at @Costco today to show you quick and simple lunch options:

1️⃣ @wildplanetfoods canned tuna + @schmidtoldtyme 647 bread + mayo / Greek yogurt

2️⃣ Lavash bread roll-ups + @raoshomemade marinara + low fat mozzarella cheese + low fat turkey pepperoni

3️⃣ @johnsoulesfoods pre-cooked chicken + @missionfoodsus carb wrap + onions, peppers + low fat cheese

#shorts #foodreview #lunch #healthylunch #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Client Spotlight: Brett B., a Zemer Method coaching client using @getverb, lost 23lbs in 4 months at 57 years young. Here are some of his successes while on coaching:

✅ Lost 23lbs in 4 months through clear communication and consistency
✅ Managed an extremely busy schedule to develop a personalized game plan
✅ Completely changed his mindset when grocery shopping, eating out, and drinking

Brett is a fantastic client who took all the tools and ran with them. Here’s what he had to say about his experience: “My biggest win was gaining the knowledge of how to manage my food intake so I can control my weight and body composition. I weighed 185 in high school, 205 in college, and I haven’t been at my current weight in 30 years. I pretty much assumed I was destined to have the 220lb ‘dad bod’ for the rest of my days.”

He credits accountability as the biggest key to his success: “If you are reporting food logs to someone or weighing in the next day or so, it influences your decisions about eating and drinking because you’re committed. Your program provided that accountability.”

I can’t wait to see where your fitness journey takes you next, Brett!

Link in bio to change your life.

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