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

I am not your friend. People do not hire me to ask them about their weekends or to talk to them about their family. People hire me to call them out on their bull💩 because that’s the integral part in helping you realize your dreams and reach your goals.

The way I show people I care is by getting them the results that they want. Link in bio to find out more.

#nonewfriends #weightloss #weightlossmotivation #fitness #fitnesstrainer #performancecoach #accountabilitycoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

These are my high protein selections at @target:

1️⃣ Good & Gather family size chicken entrees

2️⃣ Good & Gather seasoned carne asada

3️⃣ @good_culture cottage cheese

4️⃣ Good & Gather light string cheese

5️⃣ Non-fat Greek yogurt: @ratiofood, @oikos Pro or Triple Zero, @chobani

6️⃣ @applegate Naturals deli meat

7️⃣ Good & Gather grilled chicken breast strips

8️⃣ @fairlife fat-free milk

9️⃣ Good & Gather wild caught Alaska salmon burgers

#protein #highprotein #target #targetfinds #targetrun #targethaul #goodandgather #goodculture #ratiofood #oikos #chobani #applegate #fairlife #dietingtips #weightlosstips #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Two cheeseburgers that look very similar but have totally different macros 🍔

The 300 calorie burger has 95/5 lean ground beef, cheese that’s made from skim milk, and on 647 bread. This burger tastes delicious and will allow you to stay on your diet even when at a BBQ. Throw some pickles on the side and some corn on the cob, you are good to go.

The second burger is made with 80/20 ground beef, traditional cheese, and just your everyday run of the mill bun. This is a whopping 600 calories, add some chips and macaroni salad and you’re looking at a plate with 1200 calories on it. You can navigate your summer diet, it just requires planning.

#burger #cheeseburger #healthyburger #healthygrilling #grilling #grillmaster #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

3 things you need to know about creatine:

1️⃣ Creatine monohydrate is the cheapest and most effective creatine. Other forms of creatine exist solely for supplement companies to make money.

2️⃣ You need to take 5g of creatine daily for it to be effective. It doesn’t matter when you take it as long as you take it consistently.

3️⃣ Loading creatine is unnecessary. You can stay on creatine monohydrate long term.

#creatine #supplements #supplement #dietarysupplement #supplementsmarter #supplementsthatwork #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Three exercises every single one of my clients do:

1️⃣ BAND WALKS: All of my clients’ least favorite exercise, but f*** it. This part of the glute (glute medius) gets used every single day running, jumping, squatting, and the reality is most of America is far too sedentary. So you’re sitting at a desk all day and all of a sudden you decide you’re gonna go squat 150lbs and you’re wondering later that night why your back hurts. A chain is only as strong as its weakest link; you need to build your smaller muscles up as well.
2️⃣ FACE PULL: Again, the smaller muscles in your body are often neglected by weekend warriors. I get it, you only have 2, 3, 4 hours a week to work out, but these smaller back muscles (mid trap, rhomboids, rear delts) are essential for shoulder health. They allow for what’s called scapular (shoulder blade) stability.
3️⃣ ANTI-ROTATIONS: Trainers are constantly talking about “core” and developing a strong core. Well what the hell is that? It’s your ability to brace with your abdominals. Anti-rotations literally mean you are training yourself to be able to prevent rotation. This is a basic fundamental movement that translates all the way to the highest level of athleticism.

#functionalstrength #functionalfitness #bandwalks #facepull #antirotation #muscle #fitness #fitnesstips #trainertips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Still haven’t found a convenient protein snack you absolutely love? @epicbar may be right for you. No it doesn’t pass the test, there isn’t 10g protein per 100 calories with all of these bars. However they are very minimally processed. They’re obviously not a sweet snack, instead a savory one, but I have found the product to be delicious.

When you look at the literature you need a massive amount of aspartame to be carcinogenic. When you look at the studies involving sucralose it involves intravenously injecting it into rodents. And when it comes to the case studies on erythritol they did not use general population- instead they used a group of people who all had prior heart disease.

On this channel I always like to make you aware of the options available to you, and I found Epic to be an interesting and savory protein bar.

#foodreview #proteinbar #energybar #epicbar #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Three exercises every single one of my clients do:

1️⃣ BAND WALKS: All of my clients’ least favorite exercise, but f*** it. This part of the glute (glute medius) gets used every single day running, jumping, squatting, and the reality is most of America is far too sedentary. So you’re sitting at a desk all day and all of a sudden you decide you’re gonna go squat 150lbs and you’re wondering later that night why your back hurts. A chain is only as strong as its weakest link; you need to build your smaller muscles up as well.
2️⃣ FACE PULL: Again, the smaller muscles in your body are often neglected by weekend warriors. I get it, you only have 2, 3, 4 hours a week to work out, but these smaller back muscles (mid trap, rhomboids, rear delts) are essential for shoulder health. They allow for what’s called scapular (shoulder blade) stability.
3️⃣ ANTI-ROTATIONS: Trainers are constantly talking about “core” and developing a strong core. Well what the hell is that? It’s your ability to brace with your abdominals. Anti-rotations literally mean you are training yourself to be able to prevent rotation. This is a basic fundamental movement that translates all the way to the highest level of athleticism.

#functionalstrength #functionalfitness #bandwalks #facepull #antirotation #muscle #fitness #fitnesstips #trainertips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Machines are as effective at building muscle as free weights.

A recent study cited below shows no significant advantage for using free weights over machines to train. This isn’t shocking considering mechanical tension, progressive overload and training to near failure are likely what drives building muscle. All of which can be accomplished with either free weights or a machine. My suggestion is to use exercises that allow you to train pain free, feel the intended muscle and to get stronger over time. Both of which can be accomplished with machines and free weights.

Source: Hernández‐Belmonte et al. “Adaptations in athletic performance and muscle architecture are not meaningfully conditioned by training free-weight versus machine-based exercises: Challenging a traditional assumption using the velocity-based method.” Scandinavian Journal of Medicine & Science in Sports, June 2023.

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

Full review of some of my favorite protein powders. I talk about protein powders that can be found in most retail stores, and that I would actually buy myself. While I don’t think protein powder is necessary to reach your protein goals, they definitely have their time and place. This is a lighthearted review of some of my favorite commonly found protein powders on the market.

We filmed this at Madison Ave Strength Lab in Larchmont, NY.

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I love Chipotle, but it’s a lot of calories. It’s very easy to have an 800-1000 calorie meal and blow your entire load in one sitting. Here’s 2 ways to eat at Chipotle and have around 500 calories for lunch:

Option 1️⃣: Tortilla, black beans, chicken, veggies

Option 2️⃣: Bowl, black beans, chicken, veggies, half a serving of guacamole

#chipotle #chipotlebowl #healthychipotle #500calories #500caloriemeals #highprotein #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Your taste buds aren’t set in stone. You can expand your palate by trying new things. Think about the first time you had a glass of wine and you found it disgusting. The same thing is true of eating healthy. Over time, you’ll learn to love it. As a matter of fact if I were to have a donut right now I would find it disgustingly sweet.

Taste buds have a life cycle of about 10 days to 2 weeks, so there’s always the opportunity to start fresh. Right now one of my favorite dishes on the menu at @greenlifeny is the Mediterranean bowl, it’s delicious. But by the time this video comes out it will probably have changed because I’m always switching up my food choices so I can continue to stick to my nutrition.

#greenlife #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dieting #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam