Try this simple drill to improve your squatting mobility:

1️⃣ Hold onto a pole or safety rack
2️⃣ Keep yourself as upright as possible
3️⃣ Sink all the way down into your squat until your hamstrings touch your calves
4️⃣ Repeat as needed and gradually progress your squat mobility!

#shorts

Both whole Greek yogurt and nonfat Greek yogurt are processed foods.

If you assume nonfat Greek yogurt automatically contains more additives and preservatives, I have a suggestion: Check the nutrition label.

Or better yet, let me do it for you. Greek yogurt doesn’t come straight from a cow’s udder in its final form – it’s always processed. However, adding something like blueberry compote turns it into an ultra-processed food.

The difference between whole fat and nonfat Greek yogurt comes down to the milk used. Here is literally what the back of the labels say in front of me:

🥣 Whole fat Greek yogurt → Cultured pasteurized whole milk
🥣 Nonfat Greek yogurt → Cultured pasteurized skim milk

That’s it. The only difference is whether the cream is separated. Neither of these options are ultra-processed, and there’s nothing wrong with either one.

#shorts

How to hit 200g of protein for 2000 calories at @TraderJoes:

🍳 Breakfast: 150g egg whites + 3 eggs + 300g raspberries | 414 calories 38g protein

🌯 Lunch: 2 Carb Savvy tortillas + 2 pouches wild skipjack tuna + 30g apples + 4tbsp relish + 300g asparagus | 420 calories 59g protein

🥣 Snack: 350g nonfat Greek yogurt + 200g frozen berry medley + 3tbsp | 520 calories 46g protein

🥩 Dinner: 8oz grass-fed top sirloin + 300g shredded hash browns + 300g steamed broccoli | 570 calories 63g protein

TOTAL: 1924 calories 206g protein

#shorts

Question: What’s a good rate of weight loss while dieting?

A steady rate of 1–1.5 lbs per week is an excellent goal, translating to about 4–6 lbs per month.

That said, context matters. One of my clients, for example, has a daughter competing in sports tournaments every week while also dealing with back pain. Because of these factors, her rate of loss is closer to 0.5 lbs per week, which is actually fantastic given her circumstances.

On the other hand, individuals with more weight to lose might see faster initial progress – some of my larger clients have lost up to 8 lbs per month. But for most people, 1–1.5 lbs per week is a sustainable and effective target.

If your goal is to lose 30 lbs, expect it to take around six months. That might sound like a long time, but it’s the realistic and sustainable approach to fat loss that is necessary for long-term success.

Often when dieting, people lose the weight because they are following unrealistic plans; such as removing entire macronutrients (like carbohydrates) or eliminating entire food groups such as vegetables, dairy, etc. For some people, this can be an effective tool short-term. But for many people, it just results in them regaining the weight once returning to their normal diet. About 80% of people who lose weight, regain it. So it’s pivotal that whatever decisions you make, you can sustain or transition to something sustainable.

#shorts

Here at @Walmart to go over my three favorite steaks while dieting:

1️⃣ Sirloin tender steak | 150 calories 24g protein
2️⃣ Filet mignon | 180 calories 25g protein
3️⃣ Flank steak | 190 calories 24g protein

Yes, I love ribeyes but save those for special occasions.

#shorts

Ranking 5 of the most popular protein bars:

1️⃣ @Barebells.USA – 200 calories 20g protein 3g fiber
The undisputed favorite. Tastes like a chocolate bar, with no weird aftertaste or chalky texture. Honestly, I’ve never heard anyone say a bad word about these.

2️⃣ @BuiltBar – 130 calories 17g protein 6g fiber
Incredible taste and texture, but I have to be honest—I’m not a fan of the Puffs due to the collagen content. I know that might break some hearts, but collagen doesn’t contribute to muscle protein synthesis. Stick to the regular Built Bars for a better protein source.

3️⃣ @One1Brands – 220 calories 20g protein 7g fiber
The dark horse of protein bars. It has a firmer texture but lands somewhere between a Built Bar and a Quest Bar, making it a great middle-ground option.

4️⃣ @QuestNutrition – 180 calories 21g protein 12g fiber
The OG protein bar. Known for its high fiber content and impressive macros. The texture is firm, but heating it up for a few seconds transforms it into a dessert-like treat.

5️⃣ @NoCow – 200 calories 20g protein 15g fiber
The best-tasting plant-based protein bar I’ve tried, hands down. Plus, it has the best macros for a vegan bar. It’s not as easy to find, but most major retailers carry it.