One of my favorite parts about my job is trying new products. Here are 3 small businesses I have been loving this past year that I think deserve more recognition:

1️⃣ @StackdPancakes – pancake mix that passes The Test (10g of protein per every 100 calories) and tastes like genuine, delicious pancakes.
2️⃣ @Crisp.Power – these protein pretzels are very good, pass The Test, and give you a great boost of fiber. I love the everything bagel flavor.
3️⃣ @FlavorGangOfficial – incredible selection of low-calorie sauces that are packed with flavor. My favorite is the Sweet Papi and the Rosemary BBQ sauce.

#shorts #protein #pancakes #pretzels #sauces #proteinsnacks #dietfriendly #diet #dieting #healthychoices #healthysnacks #healthyfood #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #nyctrainer #nycfitness #nycfitfam

We’re at @TraderJoes looking at some of the single-ingredient foods that I incorporate into my diet:

1️⃣ Seafood – I love the canned trout and smoked salmon
2️⃣ Lean protein – Trader Joe’s has an amazing selection of marinated chicken, grass-fed steaks, and ground meat
3️⃣ Sunflower seeds – Incredible source of magnesium and healthy fats; I don’t love eating them raw but the sunflower seed spread here is delicious.
4️⃣ Kiwis – High in antioxidants and fiber; and a great option for on-the-go snacking.
5️⃣ Potatoes – I love incorporating sweet potatoes into my diet because they are a rich source of carotenoids and fiber.

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

It’s great when someone wants to focus on single-ingredient foods.

The carnivore diet promotes this in some ways by focusing on things like meat, fish, and eggs.

However, if someone came up to me and told me they only eat steak for breakfast, lunch, and dinner, I’d be like: “Okay… great… have a good life…” I’m not trying to be mean, but I do believe something is off about that person.

The majority of your diet should be those single-ingredient foods like eggs, seafood, and olive oil but it’s highly unlikely that you will live your life without bread, pasta, rice, and tortillas ever again. And, this should go without saying, but you need to eat your fucking fruits and vegetables.

Remember: there is no efficacy in a diet that you can’t sustain. The majority of the time I’m eating single-ingredient foods (not just steak) but tonight, I’m going out to dinner at @JejuNoodleBar with my wife. It’s a Korean noodle bar and I’m definitely going to enjoy the fried chicken, noodles, and probably a glass of wine.

Carnivore is kinda on the right track. But eat your fucking broccoli, kids.

#shorts #flexibledieting #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #portioncontrol #8020rule #dieting #dietingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Browsing the supplement aisle at @Costco… and honestly, it’s hit or miss.

If you’re shopping for supplements here, let me break down what to grab—and what to skip:

🔹 CoQ10 – While Costco carries CoQ10 for heart health, Ubiquinol (the active form of CoQ10) is far more bioavailable and effective. If heart health is your focus, skip the CoQ10 and order Ubiquinol from a trusted supplement retailer.

🔹 Turmeric – Costco offers plenty of turmeric supplements, but Curcumin (the active compound in turmeric) is where the real benefits lie. Curcumin is a potent antioxidant that supports heart health, so opt for a curcumin supplement for better absorption and efficacy.

🔹 Fish Oil – Costco’s fish oil selection is all over the place—some great, some not so much. @SportsResearch is the one to grab. It clearly breaks down EPA and DHA content, which is crucial for understanding what you’re getting.

🔹 Creatine Monohydrate – This is a win! Costco now stocks creatine monohydrate, a well-researched, effective supplement that’s great for strength, muscle growth, and performance. Definitely worth adding to your daily routine.

Costco can be a convenient spot for supplements, but knowing what to look for (and what to avoid) makes all the difference!

#shorts #costco #costcofinds #costcodeals #creatine #creatinemonohydrate #supplements #supplement #dietarysupplement #supplementsmarter #supplementsthatwork #hairloss #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

The first step in my journey with the Executive Health Scan at Fountain Life was a comprehensive brain and full-body MRI.

From the very beginning, I was eager to dive into this process, curious about the insights these advanced scans would uncover. Now, I’m ready to share it all with you—every detail of my experience and results.

In this video, I’m pulling back the curtain and going in-depth about my MRI results: the good, the bad, the ugly… and yes, even the scary moments. From my experience in the MRI machine to unpacking the test results, it’s an eye-opening journey you won’t want to miss.

Make sure to SUBSCRIBE to my YouTube channel to stay updated on my complete Executive Health Scan journey, including results and experiences from:

1️⃣ CCTA (coronary computed tomography angiography)
2️⃣ Bloodwork + advanced testing
3️⃣ DEXA (body composition and bone density scan)

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@TraderJoes has so many unique seasonings.

One of the easiest ways to create variety in your day-to-day diet and a simple way to add flavor to your meal prep. Here are some that I enjoy:

1️⃣ Pizza Sprinkle – great on potatoes and poultry
2️⃣ Greek Goddess – amazing on vegetables, plant based protein, and white fish
3️⃣ Ketchup Flavor Sprinkle – delicious on beef and potatoes
4️⃣ Sriracha Sprinkle – I enjoy this on animal based protein
5️⃣ Cheesy Seasoning Blend – I love it on popcorn, pasta, and vegetables
6️⃣ Ranch Seasoning – great on avocado, vegetables, and poultry
7️⃣ Smoked Ghost Chilis – adds some spice to meats and vegetables
8️⃣ Everything Bagel – delicious on practically anything

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

How to train your chest… effectively:

1️⃣ Focus on compound movements
2️⃣ Emphasize the stretch portion of the lift
3️⃣ Understand the anatomy of the chest
4️⃣ Vary the angles of your lifts
5️⃣ As always, focus on:
🔘 Progressive overload – Gradually increase the weight you lift. This challenges your muscles and forces them to grow. Aim to increase the weight or the number of reps each week.
🔘 Training near to failure – Focus on lifting with high intensity. Aim to stay within an RIR (Reps In Reserve) range of 1-2 or an RPE (Rate of Perceived Exertion) of 8-10.
🔘 Rest and recovery – Ensure you have adequate rest between sets and workouts. Muscles grow during rest, so don’t neglect your recovery time. Aim for at least 72 hours of rest before working the chest again.
🔘 Nutrition – Proper nutrition is key to muscle growth. Ensure you’re consuming enough protein, healthy fats, and carbohydrates. If you aren’t hitting your protein goal, simply increase the portion size of proteins in each meal. For example, if you’re currently eating 6oz of protein, boost that to 8oz. If you still aren’t hitting your protein target, consider supplementing with shakes and protein bars.
🔘 Consistency – Stay consistent with your workouts and nutrition. Results take time, so keep at it and stay patient.

#chest #chestday #reprange #hypertrophy #fitnesstips #fitnesstip #fitness #bodybuilding #training #muscle #strength #workoutvideos #workoutvids #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here at @Costco showing you high-protein breakfast options:

1️⃣ Eat In’s spinach, feta, and sun-dried tomato wrap
2️⃣ @KodiakCakes pancake mix mixed with egg whites
3️⃣ Oatmeal prepared either sweet or savory – for sweet, I love mixing chocolate whey protein and peanut butter in and, for savory, I love mixing eggs into the cooked oatmeal with some salt
4️⃣ Smoked salmon on a high-fiber bagel
5️⃣ Nonfat Greek yogurt with berries and dark chocolate
6️⃣ Chicken sausage with egg whites

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

Fitness has always been a cornerstone of my life, shaping not just my career but my everyday routines. For the past decade, I’ve had the privilege of being a premier trainer in the NYC area, working with clients to help them achieve their fitness goals.

Recently, I took on a new project—building out a garage gym. For anyone who’s done this, you know the challenge lies in finding equipment that strikes the perfect balance between functionality and space efficiency. I had a checklist in mind:

✅ Compact footprint to maximize space
✅ Multifunctional to cover a variety of exercises
✅ Intuitive and easy to use
✅ Tough enough to match the intensity of my training

That’s why I was immediately drawn to @FreakAthlete.co’s Hyper Pro. It hits every mark. The fact that it can literally be rolled away when not in use was a game-changer for my setup. Plus, its adjustability allows me to seamlessly adapt it to my workouts. The Hyper Pro isn’t just versatile – it essentially replaces nine different machines and unlocks over 25 exercise variations.

For anyone looking to optimize their home gym without sacrificing performance, this piece of equipment is an absolute must have.

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

“Are you on steroids?”

It’s one of the most common things I hear online — and honestly, it’s one of my favorite “insults”. Why? Because I deserve it.

If you don’t follow me on socials, you might not realize how transparent I’ve been about being on Testosterone Replacement Therapy (TRT). I take 250mg of Testosterone Cypionate per week, prescribed and monitored by my doctor.

Let me be clear — if you’re considering TRT, it’s not something to take lightly or jump into without proper medical oversight.

I prioritize my health by regularly getting bloodwork done. I also schedule annual echocardiograms along with VO2 max testing, and recently completed an executive health scan that was an even deeper dive than I’ve previously had into my complete health. Staying on top of these things isn’t optional — it’s essential.

Am I glad I started TRT? Without a doubt it’s been a positive experience for me.

That said, TRT isn’t for everyone. One of the biggest trade-offs I faced was infertility. When I began this journey, having kids wasn’t something I envisioned in my future, so it didn’t feel like a sacrifice at the time. But it’s a consequence that’s important to recognize and weigh carefully.

Fortunately, I did have banked sperm, however, this resulted in us having to go through IVF. Which, in fairness, can really be a lot on your partner. Also, I’m likely going to need a hair transplant at some point. I’m thinking about doing it in the winter of 2026. It definitely thinned my hair and despite spending roughly $10k on laser hair removal, my back shoulders need constant grooming to keep the hair off.

I’m not a doctor, and I won’t pretend to play one on Instagram. I firmly believe with years of research that TRT is perfectly healthy when monitored appropriately. (Lincoff, A Michael et al. “Cardiovascular Safety of Testosterone-Replacement Therapy.” The New England journal of medicine vol. 389,2 (2023): 107-117. doi:10.1056/NEJMoa2215025)

This is purely my experience, and if TRT is something you’re curious about, it’s a conversation that needs to happen with your healthcare provider.

#shorts #getlabs #labwork #metabolicpanels #hormonepanels #hormones #trt #testosterone #testosteronereplacementtherapy #lowtestosterone #bloodwork #menshealth #muscle #musclemass #musclebuilding #performancecoach #personaltrainer #nyctrainer #nycfitfam #nycfitness

A lot of people don’t realize just how many liquid calories they consume in a day. Here at @TraderJoes, you can find many lower calorie, diet-friendly drinks:

1️⃣ Sparkling water – I love the raspberry lime and mandarin orange
2️⃣ Unsweetened black tea – you can add an artificial sweetener if you like it a bit sweeter
3️⃣ Low-calorie lemonade – has ⅓ as many calories as the other juices here
4️⃣ Sparkling fruit teas – a lot of flavors to switch it up

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

Something I’m very passionate about… protein-rich snacks. Particularly, loving the protein chip market right now.

Here is a list of my favorite protein chips in the game:

⭐️ Overall favorite flavor hands down: Atkins Chipotle BBQ – these are so good and I have yet to find another brand come close to this flavor.

1️⃣ @QuestNutrition – this is my favorite protein chip brand hands down. Quest nails the spicy flavors I love like Spicy Sweet Chili, Chili Lime, and Hot & Spicy.

2️⃣ @WholesomeProvisions – this brand only has a couple of flavors out but they are both really good. BBQ and Sea Salt & Vinegar both deliver crunch and an explosion of flavor.

3️⃣ @LegendaryFoods – Legendary has tapped into really fun flavors. I don’t prefer their style of chip over the others (think Popcorners versus Lays) however, you get a wide variety of flavors to keep dieting interesting.

Honorable Mention: @Crisp.Power Protein Pretzels are delicious and are the best in terms of macros. I love the everything bagel pretzels.

#highprotein #protein #proteinchips #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam 
Something I’m very passionate about… protein-rich snacks. Particularly, loving the protein chip market right now.

Here is a list of my favorite protein chips in the game:

⭐️ Overall favorite flavor hands down: Atkins Chipotle BBQ – these are so good and I have yet to find another brand come close to this flavor.

1️⃣ @QuestNutrition – this is my favorite protein chip brand hands down. Quest nails the spicy flavors I love like Spicy Sweet Chili, Chili Lime, and Hot & Spicy.

2️⃣ @WholesomeProvisions – this brand only has a couple of flavors out but they are both really good. BBQ and Sea Salt & Vinegar both deliver crunch and an explosion of flavor.

3️⃣ @LegendaryFoods – Legendary has tapped into really fun flavors. I don’t prefer their style of chip over the others (think Popcorners versus Lays) however, you get a wide variety of flavors to keep dieting interesting.

Honorable Mention: @Crisp.Power Protein Pretzels are delicious and are the best in terms of macros. I love the everything bagel pretzels.

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