People think a serving size of fruit and vegetables is a handful.

The reality is an actual serving is far more substantial while still having very little calories with a lot of nutrients.

#fiber #fruit #highfiber #healthylifestyle #healthyliving #healthyeating #caloriedeficit #caloriecounting #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

@ChickFilA Diet Hacks… because real life happens to real people.

No, I don’t suggest you go out of your way to eat fast food. But I do understand that people have busy careers, juggle kids’ schedules, or have a travel-heavy position.

I’ve vetted thousands of menus from Michelin star restaurants to fast food. Here’s some diet-friendly options you can opt for at Chick-fil-a:

1️⃣ Grilled Nuggets (12 count) + Zesty Buffalo Sauce – 405 calories, 40g protein
2️⃣ Kale Crunch Side Salad – 170 calories, 4g protein
3️⃣Spicy Chicken Sandwich – 450 calories, 28g protein
4️⃣Cobb Salad + Grilled Chicken – 710 calories, 40g protein
5️⃣ Egg White Grill – 300 calories, 27g protein
6️⃣ Fruit cup – 70 calories

#chickfila #fastfood #healthychoices #healthysnacks #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Excited to share today’s video where I go through extensive bloodwork and testing as part of my Executive Health Scan at Fountain Life.

This one is packed with comprehensive testing to assess everything from my cardiovascular health to genetic risk factors and overall performance. Here’s what we’re diving into and why these tests matter:

🔘 In-Depth Bloodwork – Gives insight into key health markers like cholesterol, blood sugar, hormones, and nutrient levels. Essential for optimizing long-term health and performance.

🔘 Blood Pressure & EKG – Evaluates heart health and detects any irregularities that could signal cardiovascular risks.

🔘 Stability Test – Assesses balance, coordination, and muscular control, which are crucial for injury prevention and overall movement quality.

🔘 Sniff Test – A lesser-known but valuable test for neurological health, as changes in smell perception can indicate early signs of cognitive decline.

🔘 Polygenic Risk Analysis & Whole Genome Sequencing (Nebula) – These advanced genetic tests provide insights into disease risk, longevity factors, and how my body responds to diet, exercise, and recovery.

🔘 Grip Test – A simple yet powerful indicator of overall strength, longevity, and even cardiovascular health.

I’m doing all of this to gain a better understanding of my body and how to optimize my health, performance, and longevity. If you’re serious about your fitness and well-being, these types of tests can provide actionable insights to fine-tune your training, recovery, and nutrition.

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My thighs measure 30 inches. Why? Because of these go-to quad exercises. In this video, I am utilizing the Youtube tier list format to explain why you need to incorporate these into your workout program:

1️⃣ Tier S – Hack Squats
2️⃣ Tier S – Leg Press
3️⃣ Tier A – Pendulum Squat
4️⃣ Tier A – Leg Extensions
5️⃣ Tier A – Barbell Bulgarian Split Squat
6️⃣ Tier B – Heels Elevated Barbell Back Squat
7️⃣ Tier B – Walking/Reverse Lunges

#shorts #legday #quads #quadexercises #squats #fitnesstips #fitnesstip #fitness #bodybuilding #training #muscle #strength #workoutvideos #workoutvids #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re at @TraderJoes and I’m gonna show you how to be an adult and get fruit and/or vegetables with every single meal:

1️⃣ Frozen berries – this is such an easy way to get fruit in the morning. You can do this by making a smoothie or adding to your nonfat Greek yogurt.

2️⃣ Oranges – if you can take fruit on-the-go, that’s a major bonus. Oranges are a great way to do so because of the peel.

3️⃣ Frozen veggie mix – one of the most convenient ways to incorporate veggies into lunchtime. Trader Joe’s has a ton of options, I love the Fancy Vegetable Medley and Pepper and Onion mixes.

4️⃣ Carrots – love keeping baby carrots on hand as a snack. These can be dipped in a bunch of different things like a nonfat Greek yogurt dip or a pre-portioned container of guacamole.

5️⃣ Shelled edamame – high in fiber, high in protein, and a simple way to snack during the day.

6️⃣ Leafy vegetables – love this option as a high volume food which means you can eat a lot of it for very little calories.

7️⃣ Potatoes, broccoli, asparagus, brussels sprouts – all great options for dinner.

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

I’m going to talk to you about 3️⃣ antioxidants for your health:

1️⃣ Ubiquinol – I take 200mg every morning. This is the precursor for CoQ10 and tends to be more bioavailable than CoQ10. This is the GOAT antioxidant for cardiovascular health 🐐 I routinely ask clients to talk to their doctor about taking this supplement due to its cardiovascular benefits.

2️⃣ Glutathione – This is a powerful antioxidant that helps detoxify the liver. You hear people on social media constantly talk about detoxing which is usually total bullshit – you don’t need a tea or potion to do that. The function of the liver is to detoxify your body. This antioxidant aids in that function. I suggest taking the precursors to Glutathione because it’s more bioavailable – I take 1000mg of N-acetylcysteine and I take 3g of Glycine every day.

3️⃣ Curcumin – This is the active ingredient in the root Turmeric. This is both an antioxidant and an anti-inflammatory. Curcumins health benefits are numerous however there can be some side effects when taken in high dosages. The usual recommended dose is 400-600mg. Due to the additional side effects that this supplement may have, it’s important to discuss with your physician beforehand.

Remember: Always talk to a clinician before adding a supplement into your routine.

#shorts #supplements #supplement #supplementreview #dietarysupplement #antioxidants #antiinflammatory #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here at @Walmart to show you easy-to-make dinner options that are high in protein:

1️⃣ @HealthyChoiceBrand
2️⃣ Marketside pre-made meats
3️⃣ Rotisserie chicken
4️⃣ @JohnSoulesFoos pre-cooked meat + @MissionFoodsUS Carb Balance + fajita veggies
5️⃣ @AllGoodles + pre-made chicken
6️⃣ @RealGoodFoods chicken strips + @SBRBBQ No Sugar Added

#shorts #walmart #walmartfinds #chicken #fajitas #protein #easydinners #healthydinners #costco #costcobuys #costcofinds #healthylifestyle #healthyeating #trackingmacros #macrocounting #caloriedeficit #weightloss #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

What’s the price of your integrity?

If someone offered me money to do a one-time ad on paper towels, I would tell them to get lost. Why? Well, it’s not because I’m so innocent. It’s because I have a coaching business, a semi-private training business, and a fitness + nutrition app.

I got on social media to promote these services but I do that by helping people. Whether that’s through explaining nutrition, educating my audience on exercise fundamentals, or just disproving widespread bullshit – I do all of this to help myself through helping others.

I would never sell my credibility because I have legitimate revenue streams. The only brand deals I’ve ever done on social media are products I actually use myself: @_SMRTFT dumbbells, @SISU_sauna, @FreakAthlete.co. You have no idea how many brand deals I turn down.

It’s so easy to see: these influencers can be bought.

If they can be bought over paper towels, do you not think they’ll try to sell you on the latest seed oil-free chip or cookie? Colostrum? Collagen powder?

This is all bullshit and it has no benefit to you.

When I’m here, I promote my businesses and services, yes. I’ve found at a very early age, that if you give value for free, they will come back and pay for more. But I do this by giving you actual information to move the needle in your life. And I’m sure as hell not going to be doing advertisements for paper towels.

📲 Comment below how much you think she got paid to do this ad.

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

Today, I’m diving into my complete supplement routine.

I’ll walk you through the 17 supplements I take, explaining why I use them, their benefits, and how they fit into my overall health strategy.

Plus, I’ll break them down into Tier 1, Tier 2, and Tier 3 categories—sharing which ones I’d recommend to most people, why they’re worth considering, and when they might not be the best fit.

DISCLAIMER: I am not a medical professional and don’t claim to be one. Always consult a medical professional when determining what supplements may be right for you.

Tier 1:
🔘Creatine Monohydrate
🔘Vitamin D
🔘Fish Oil
🔘Magnesium
🔘Metformin
🔘DHEA

Tier 2:
🔘N-acetylcysteine
🔘Glycine
🔘Ubiquinol
🔘Curcumin
🔘Rhodiola
🔘Beta-alanine
🔘CBD
🔘L-Carnitine

Tier 3:
🔘Multivitamin
🔘Ashwagandha
🔘NMN (Nicotinamide mononucleotide)

📌TIMESTAMPS:
0:00 | Intro
1:00 | Tier 1 Supplements
6:25 | Tier 2 Supplements
12:40 | Tier 3 Supplements
16:30 | Supplement List + Outro

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Favorite @TraderJoes finds:

1️⃣ Seasonings – Trader Joe’s has fantastic variety when it comes to their seasoning. No matter what you get, you can spice up your diet exponentially.

2️⃣ Grass-fed top sirloin and ribeye – I mention these in almost every TJs video I do and for good reason, these are delicious.

3️⃣ Frozen Organic Jasmine Rice and Rice Medley – Convenient to make, restaurant-quality rice. Takes out the extra step when you’re tight on time.

4️⃣ Marinated Chicken – Pesto, Savory Herb, and Pollo Asado are consistent offerings for marinated chicken. Super easy dinner option and incredibly delicious. My favorite is the Pesto.

5️⃣ Canned Fish – Trader Joe’s has an incredible selection of canned fish. Trout, sardines, mackerel, mussels, etc. I love taking a can of fish, dumping it over a ton of leafy greens, and squeezing a lemon over the top. This is a go-to when I’m hungry between lunch and dinner time.

6️⃣ Frozen Vegetables – I love the Sweet Potato Mash and Root Vegetable Fries even though these are both seasonal options, they are absolutely worth putting on this list. The frozen hashbrowns are also a mandatory pick-up.

7️⃣ Nut / seed butters – The sunflower seed butter is incredible. TJs has a variety of nut and seed butters worth checking out.

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

I talk about The Test constantly in my videos. For a food to be considered an optimal protein source, we want 10% of the calories coming from protein. Simply – if a protein bar is 100 calories, we want protein to be 10g or more. If a cut of steak is 210 calories, we want protein to be 21g or more.

In this video, I review what The Test reviewing process looks like when looking at various meat nutrition labels:

❌Sirloin Steak – 260 calories, 23g protein = does NOT pass the test
✅Top Sirloin – 190 calories, 37g protein = absolutely OBLITERATES the test
❌85/15 Ground Beef – 230 calories, 19g protein = does NOT pass
✅93/7 Ground Turkey – 150 calories, 22g protein = absolutely passes

I feel the need to reiterate: none of these foods are bad! But we need to look at the nutrition labels when determining if a food is optimal for hitting your protein goals while keeping your calories low.

#shorts #highprotein #protein #meat #steak #turkey #chicken #highproteindiet #cooking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Ever thought about trying flavored egg whites?

Yep, you heard that right—here at @HouseofNutritionPOK, they have @MuscleEgg in their fridges. Muscle Egg offers a versatile, high-protein option that you can drink straight or use in your favorite recipes. For instance, you can blend their chocolate-flavored egg whites into oatmeal and cottage cheese to make protein-packed pancakes (per their website).

For whatever reason, some people want to avoid protein powder and some people want to avoid dairy. Having an opinion on food is very popular nowadays…

But I think it’s important to remember that dieting should be made as convenient as possible so that it becomes sustainable. High-protein liquids can be a gamechanger while dieting. Whether it’s a grab-and-go protein shake or flavored egg whites, these options make hitting your protein targets much easier.

So, have you tried MuscleEgg? What flavors are your favorites—or which ones are you curious to try? Comment below.

#Shorts #HighProtein #Protein #EggWhites #HealthyEating #FitnessNutrition #DietTips #HealthyRecipes #MealPrep #CalorieDeficit #HealthyLifestyle #FitnessGoals #PerformanceNutrition #PersonalTrainer #NYCFitFam #NYCFitness