Back at @Costco to replenish my stash of favorite high-protein essentials.

In this video, I delve into my method for choosing supplementary protein sources, which includes ready-to-drink shakes, protein powders, and bars. I also highlight my preferred animal-based proteins and offer tips on discerning quality meats.

Join me as I restock on snacks, prepared meals, breakfast choices, and other items that help me maintain a low-calorie, high-protein diet at home.

Here’s what I picked up during this Costco trip:

Ascent whey protein powder
Fairlife Nutrition Plan shakes
Kevin’s pre-cooked meat selections
Wild-caught Sockeye salmon
Eggs and egg whites
Kirkland Signature chicken breast chunks
Oikos Triple Zero Greek yogurt
Fage or Kirkland Signature Greek yogurt
Ground turkey
Chicken thighs
Kirkland Signature protein bars

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#costco #costcofinds #costcohaul #healthyfood #healthyliving #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Body fat and why it’s important.

A recent report published in The Lancet highlights a concerning trend: globally, 1 in 8 individuals are now classified as obese, surpassing a staggering 1 billion people. This alarming statistic underscores the heightened risks of heart disease, cancer, diabetes, and Alzheimer’s disease faced by those grappling with excess body fat.

Obesity is now the #1 form of malnutrition on the planet. The situation is particularly shocking in the United States, where over 40% of adults battle obesity.

One of the most alarming statistics I’ve seen recently is that childhood obesity rates have tripled over the past three decades. Now, over 20% of children under 19 years of age are grappling with obesity.

The most proven statistical way to fight childhood obesity, is by setting the example and being in shape. Take control of your life now.

SOURCES:

https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(23)02750-2/fulltext
https://www.census.gov/programs-surveys/nsch.html

#fatloss #fatlossjourney #weightloss #weightlossjourney #protein #highprotein #weightlifting #fitnessmotivation #healthyeating #fitnessgoals #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Chobani Complete.

Passes The Test at 170 calories, 20g of protein.

I’m really impressed by this yogurt drink – not only due to the macros, but also because it has 3g of fiber and 0g of added sugar. Any of the sugar in this product is coming from the lactose or from fruit. There is real fruit in here and it tastes amazing.

I would definitely recommend trying this product out!

#greekyogurt #protein #highprotein #proteinpowder #healthylifestyle #healthyliving #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Back at @TraderJoes by popular demand. Here are some of my favorite items from TJs:

1️⃣ Riced cauliflower stir-fry
2️⃣ Kiwis
3️⃣ Chicken parmesan with marinara sauce
4️⃣ Wild-caught cod
5️⃣ Pineapple salsa
6️⃣ @barebell.usa protein bars
7️⃣ Chicken asada
8️⃣ Frozen artichokes

🛒Visit the link in my bio and visit my Shop Page for my Grocery Store Guide!

#traderjoes #traderjoesfinds #traderjoeslist #traderjoeshaul #grocerylist #groceryshopping #protein #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Chick-fil-a has the most macro friendly fast food options in the game and it’s also damn tasty.

I have some go-to orders at Chick-Fil-a that will help you turn your fast food pitstop from a disaster into a low-moderate calorie, high protein and highly delicious meal. Here are 3 options that are not only scrumptious, but also have respectable macros:

1️⃣ Kale crunch side salad with grilled nuggets- 320 calories, 38g protein
2️⃣ Spicy chicken sandwich- 450 calories, 28g protein
3️⃣ Cobb salad with grilled chicken- 710 calories, 40g protein

For more of my quick eats series, subscribe to my YouTube channel to see more.

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Should every food you eat pass The Test?

(Refresher: The Test is 10g of protein per every 100 calories.)

Passing The Test simply means that a food item is a valid protein source. Passing The Test means that it’s going to easily allow you to hit protein in your diet.

In my opinion, the foundation of a good diet is lean meat, fruits, and vegetables.

So does every food in my diet need to pass The Test? No! You need other foods to satisfy the other macronutrient and micronutrients our bodies need to operate:

1️⃣ Fruits and vegetables – critical for fiber and very valuable micronutrient source. Fruits and veggies provide us with a multitude of vitamins and minerals.

2️⃣ Carbohydrates – carbs aren’t essential, but damn do they taste good, and they also enhance performance. Believe it or not, if your body didn’t have any sugar, you’d be dead. They are the most optimal source of fuel and the only way to get fiber in your diet is by incorporating carbohydrates. Fiber is so incredible for your health, the more I learn about fiber, the more I understand how powerful this nutrient is.

3️⃣ Fats – we absolutely need fats in our diet. Both PUFAs and MUFAs (poly-unsaturated and mono-unsaturated fatty acids) are critical for heart health. Saturated fat sources (~10% of our daily calorie intake) are also important to help regulate our hormones.

#macros #fiber #protein #carbs #fat #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

You all know I love @missionfoodsus Carb Balance wraps. It’s one of my favorite foods to hit my fiber goal daily.

I care about fiber because it improves blood pressure, cholesterol, and reduces my risk for cancer and heart disease. Besides, who doesn’t enjoy a fajita from time to time?

I throw some skirt steak or chicken thighs on these bad boys, and add a little bit of low calorie salsa and some spicy guacamole. It’s one of my favorite things to eat for lunch.

#missionbyme #fiber #highfiber #healthylunch #lowcarb #lowcarbwraps #costco #costcobuys #costcofinds #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Let’s talk about Cialis and Viagra.

I’ve had a prescription to both of these drugs and would recommend taking these 2 hours prior to sex for maximum efficacy.

Viagra has a 4-8 hour window of effectiveness whereas Cialis has a 36-hour window allowing you more wiggle room. Cialis also allows you to stack it because of the duration of the drug’s effectiveness, meaning you can take it 2 days in a row and thereby increasing its potency.

Both of these drugs function through the same mechanism – they inhibit an enzyme known as PDE5. Neither of these drugs increase sex drive, they just increase blood flow.

Clearly, there’s a stigma around them. But I’m telling you they are great for a fun weekend away. And if you are struggling with something in your sex life, you should do something about it! Think about it like a tax write-off, if you’re not doing it… you’re just playing yourself.

Be sure to consult your doctor before taking these drugs.

#sexdrive #libido #cialis #viagra #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Alcohol is following in the footsteps of cigarettes.

I indulge in a drink occasionally, but it’s crucial to face the facts: alcohol is classified as a Group 1 Carcinogen, just like tanning beds and cigarettes.

For example, I used to buy cigarettes for my grandmother and even used tanning beds in college. Now, there’s widespread disdain for cigarettes, and many tanning salons have shut down.

I foresee the same trajectory for alcohol.

Over the next decade or so, we’ll witness a profound change in how people perceive alcohol. In fact, we’re already seeing it—the younger generation isn’t drinking as much, and many clients I work with are realizing just how bad alcohol is for you and are reducing or even eliminating it from their diet.

My intention isn’t to pass judgment. I genuinely believe that alcohol is on track to become the new cigarettes.

#alcohol #drinking #smoking #tanning #carcinogens #healthyliving #health #healthy #wellness #fitness #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re back at @SamsClub to look at high-protein, ready made dinner options:

1️⃣ Member’s Mark Pitmaster’s Seasoned Pulled Pork
2️⃣ Member’s Mark Shrimp Ceviche
3️⃣ @JohnSoulesFoods Angus Beef Fajitas
4️⃣ Member’s Mark Mozzarella Chicken Meatballs
5️⃣ Member’s Mark Rotisserie Seasoned Chicken Breast Bites
6️⃣ @DonLeeFarms Flame Grilled Angus Beef Patties
7️⃣ Member’s Mark Fully Cooked Chicken Wings

#costco #costcofinds #costcohaul #highprotein #breakfastideas #healthybreakfast #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Kefir is all the rage right now thanks to social media.

Look, I’m not sold on probiotics. I’m sold on prebiotics. Prebiotics is another term for fiber. Prebiotics act as food for the probiotics in our gut. If you want to improve your gut health:

1️⃣ Be active
2️⃣ Have your body fat in the right place
3️⃣ Increase your soluble fiber

As a stand-alone product, this is 90 calories with 8g of protein. For me, I think there are better milk alternatives to Kefir but it does have a nice thickness which makes it great for smoothies or mixed with fruit like a thinner yogurt.

#kefir #traderjoes #tjfinds #healthyeating #cleaneating #eatclean #healthyrecipes #protein #healthyeatinghabits #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Everything you need to know about carbohydrates.

Carbs are the most demonized macronutrient with many people blaming them as the sole source of obesity. Though carbs are not an essential nutrient, you can have a diet without them, why would you want to? They are an amazing source of fuel for your body, Glycogen, in fact the most efficient source. All sources of fiber are carbohydrates which have incredible benefits for your health. So not only are carbohydrates incredible for performance and your health, foods containing carbohydrates taste delicious. I personally would not want to live life without rigatoni, and what is rigatoni without the pasta? And the fact is you can be in shape, even ripped, and still enjoy them like I do.

The majority of my diet is carbohydrates- they account for 50% of my daily calories while maintaining a lean physique year round. In fact, my goal for this summer is to have 8% body fat and I will still be enjoying carbohydrates everyday. And so can you while properly portioned. But how important is it that we track our carbs and set a daily goal? For myself and my clients, I do not have them specifically track macros because the exact breakdown of carbohydrates and fat does not have a bearing on your body fat.

Join me as we discuss tracking macros and explore the significance of carb intake. Get some insight into my go-to carbohydrate sources and why I include them in my diet.