Happy New Year!

As the year begins, many people set ambitious goals—especially around training and nutrition. If you’re focusing on your health and fitness this year, here’s something to consider:

Only 3% of diets are successful long-term. Of those, 80% eventually regain the weight because the method they used for weight loss was not sustainable.

I’ve coached hundreds of clients every year achieve their body composition / weight loss goals. Here are some common denominators along those who are successful:

1️⃣ The key to lasting success isn’t perfection—it’s persistence. Everyone stumbles. The difference between success and setback? How quickly you get back up. Those who wait weeks to restart often struggle to see results, while those who rebound right away continue making progress.

2️⃣ Accountability is crucial. Diet success rates jump from 3% to 20% with accountability. In general people with greater social networks are happier in life. You don’t want to take your fitness journey alone. My focus isn’t on athletic performance, pain management, or CrossFit it’s on getting people to lose fat and build muscle. Despite this knowledge the core principle of my job is accountability.

3️⃣ Defer to expertise. Social media is full of outlandish advice and supposed shortcuts, if something sounds too good to be true it probably is. Look for strategies grounded in research and experience. There is really incredible free resources available that can spend hours consuming. You can also hire someone to shorten the learning curve for you even further.

Yes, this is a bit of self-promotion—but it’s also the advice I’d give to anyone serious about making real changes this year.

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We need to rethink the stigma around processed foods.

Take a can of wild mackerel, for example. Its ingredients—mackerel, extra virgin olive oil, water, and salt—are undeniably healthy and nutritionally dense, yet it’s considered a processed food.

Similarly, Greek yogurt is a processed food. It doesn’t come straight from a cow’s udder as Greek yogurt; it undergoes a process–milk selection, pasteurization, cooling, culturing, incubation, straining, flavoring–to become the food we enjoy.

When I see people touting their processed foods as a series of single-ingredient, whole foods, I can’t help but laugh at the irony.

It makes me think of the people following the carnivore diet sharing their animal-based ice cream recipes which is made primarily of fruit. Clearly, fruit isn’t animal-based; botanically speaking, fruits are one of six forms of plants.

I get the marketing appeal of oversimplified labels, but it’s time for some common sense. Let’s challenge these narratives and hold people accountable for spreading misleading information.

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

HOW TO STICK TO YOUR GOALS

New Year’s is right around the corner, and—respectfully—screw a resolution! Resolutions often set us up for failure because they’re vague, unrealistic, or lack a plan. Instead, let’s focus on setting ourselves up for success with intentional, actionable steps.  

1️⃣ Have Realistic Goals – Ground your goals in reality. Instead of saying, “I want to get fit,” try: “I’ll work out three times a week for 30 minutes to build strength and stamina.”  

2️⃣ Set a Scope for Your Project – Don’t overwhelm yourself by tackling everything at once. Choose one or two key priorities to focus on. Define the scope of what you’re working on to prevent burnout or decision paralysis. Narrowing your focus makes it easier to track progress and stay consistent.

3️⃣ Habits Become Character – Habits stack over time and by doing them consistently, they become part of who you are and your daily routine. If you walk everyday, eventually you’ll feel like something is missing when you can’t get it done. 

4️⃣ Give Yourself an Accountability Partner – An accountability partner can encourage you, check in regularly, and help you stay on track when motivation wanes. It also makes working out and dieting a more fun endeavor.

#gymgoals2025 #newyearsresolutions #fitnessgoals #newyearnewme #gymflow #healthyhabits #crushyourresolution #youtube #workout #workoutvids #workoutvideo #fullbodyworkout #strength #gains #training #strengthtraining #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Recently, I had the opportunity to speak at the ACE Summit (Action Cultivates Excellence).

During my talk, I explored several key nutrition topics:
🔘 Nutrition for Novices – Building the foundations of a healthy lifestyle.
🔘 Nutrition for Intermediates – Fine-tuning habits for consistency and results.
🔘 Nutrition for Advanced – Mastering strategies to elevate performance and achieve specific goals.
🔘 Supplementing Your Nutrition – Choosing evidence-based supplements to complement your diet.
🔘 Q&A – Engaging with thoughtful questions from the audience to provide tailored guidance.

It was an incredible experience to share years of learning and practical insights with such a motivated group.

📌TIMESTAMPS:
0:00 | Intro
7:20 | Beginner Nutrition
16:10 | Intermediate Nutrition
27:20 | Advanced Nutrition, Labs, Supplements
49:00 | Answering Questions & Wrapping Up

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If you’re looking to bring up a lagging body part—let’s say my chest—here’s a detailed plan to get results:

1️⃣ Prioritize it in your training routine – train your chest early in the week when your energy and focus are highest. Make it the first muscle group you train in your session to give it your full attention and effort.

2️⃣ Target all parts of the muscle – the chest is made up of two muscles: the pectoralis major and the pectoralis minor.

To ensure balanced development:
🔘 Include a flat press movement (barbell bench press or dumbbell bench press) to target the entire chest.
🔘 Include an incline press (incline dumbbell press or incline bench press) to emphasize the upper chest.

3️⃣ Dial in the right volume – proper volume is critical for growth. Aim 3-6 sets per muscle group, depending on how close you push to failure. Ensure good form and controlled reps to maximize tension on the muscle.

Example for chest:
🔘 2-3 sets of a flat press exercise
🔘 2-3 sets of an incline press exercise

4️⃣ Train with adequate frequency – train your chest every 72–96 hours to allow enough recovery while maintaining consistent stimulus for growth. For example, you might train it on Monday and again on Thursday or Friday.

I didn’t mention in the video but clearly intensity is a huge part of growing muscle. You want to make sure that you’re taking each set near to failure which is why we’re doing such minor volume. The worst thing you can do when you’re trying to build muscle, is go to the gym and perform sets that aren’t strenuous. Sure, you’re burning calories and getting your heart rate up but you’re not recruiting enough fibers to elicit growth.

By following these principles, you’ll create a balanced, consistent approach to improving your chest—or any other lagging body part.

🚨I’m sure someone is going to comment ‘steroids’ on this video. I have been very open about being on Testosterone Replacement Therapy and how that has aided my physique. But I have worked with hundreds of clients who have been 100% natural as well as hundreds going through Hormone Replacement Therapy.

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

One of my favorite @TraderJoes seasonal options are the Root Vegetable Fries.

These have the single best macros of any frozen fries. I love these in the air fryer or oven. This is a fantastic option for a high volume food packed with nutrients.

Some of my favorite ways to enjoy them:
🔘 With a bison burger on high fiber bread
🔘 As a snack with @FlavorGangOfficial Sweet Papi Sauce
🔘 Accompanying my Kirkland Lightly Breaded Chicken Chunks

Have you tried these? What do you think?

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

Here at @Target for some high protein finds:

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 Alaskan salmon burgers

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

After the holidays, many people might feel like @BigAdulting—overwhelmed and unsure where to start on their health and fitness journey. Here’s how to take the first steps:

First and foremost, get active. Start by increasing your daily activity. Set a step goal, go for a walk, dance, or find other ways to stay active throughout the day. Incorporate strength training into your routine—aim for at least three hours of exercise each week to build and maintain muscle.

Second, with every meal, include a source of protein and a fruit or vegetable. Protein helps keep you full, supports muscle growth, and aids in recovery. Fruits and vegetables provide fiber, essential micronutrients, and antioxidants to support overall health.

Third, go see your doctor. Your health is your greatest asset—not just for yourself but for your family and loved ones who depend on you. Regular checkups can help catch potential issues early and keep you on track. It’s surprising how often I meet clients with incredible resources who haven’t prioritized a visit to their doctor in years.

Labs I generally have clients request: CBC with diff, CMP, Hemoglobin A1C, Lipid profile, ApoA and ApoB, Thyroid profile, IGF-1, Total and free testosterone, FSH and LH, Estradiol, DHEA-S, SHBG, Vitamin D 25 OH, B12 and folate, Homocysteine, Men over 40 should have a Prostate-specific antigen (PSA) test

Take charge of your health today—small, consistent steps lead to big results.

#shorts #weightloss #nutrition #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

Merry Christmas, Happy Hanukkah, and Happy Holidays, guys.

I’m gonna make this short and sweet because I want to stay off my phone today and just want to enjoy my loved ones.

I had a great evening in New Jersey with my in-laws last night celebrating Christmas Eve. During the day, I still did semi-private training and coaching and stuck to my diet, then in the evening, I enjoyed some short rib and bolognese.

Today, we’re back home in Westchester and family is going to be coming to us. I did get a quick workout in this morning because I think it’s extra important during the holidays to stay active, however, most of today we will just be relaxing.

I feel like I did an incredible job with my health and fitness goals this year and these next couple of weeks will be a nice deload for me as I prep for another year of continuing to advance my health and fitness goals.

Some advice for this next couple of weeks:

1️⃣ Avoid grazing where you just mindlessly eat on anything and everything. It’s absolutely okay to enjoy a meal with loved ones but the cardinal sin in my opinion is just mindlessly eating the cookie being left on the counter unless this was an experience you were genuinely looking forward to.

2️⃣ Stay active. Clients who stay active and continue to weight train, even if they slip up on their diets, are always in a way better position than those who stop training AND slip up on their diets.

3️⃣ Enjoy the moment. Get off your phone. Stay out of your emails. Turn off the TV. Spend some quality time with people that truly matter in your life.

#shorts #christmas #christmaseve #hanukkah #holidays #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #weightlosstips #nutrition #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re here at @Costco to talk about my four favorite ground beef options:

1️⃣ 93/7 ground beef – obliterates The Test and is readily available in the meat department.

2️⃣ 90/10 ground beef – passes The Test and is an excellent lean protein source.

3️⃣ 88/12 ground beef – the most affordable option and passes The Test narrowly; however is not a lean option.

4️⃣ Grass-fed, grass-finished ground beef – does not pass The Test and isn’t considered a lean protein source.

Remember The Protein Test: 10g of protein per every 100 calories!

#shorts #groundbeef #leanmeat #leanprotein #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

🍳Breakfast: 1 cup of egg whites + 3 whole eggs | 342 calories 45g protein

🥣Snack 1: 300g low-fat cottage cheese with 150g pineapple 28g walnuts | 476 calories 43g protein

🥡Lunch: Stir-fry with 7oz chicken, 225g stir-fry vegetable medley, 200g white rice, and 2tbsp Flavor Gang Take Out sauce | 638 calories 69g protein

🐟Snack 2: 5oz canned light tuna mixed with spicy salsa on Mission Carb Balance Wrap | 160 calories 25g protein

🥩Dinner: 8oz grass-fed Ribeye with 85g air-fried sweet potatoes and 225g steamed broccoli | 702 calories 60g protein

🍦Dessert: 2 chocolate cookie dough Yasso bars | 200 calories 10g protein

📲TOTAL – 2518 calories 252g protein

#shorts #proteinpower #highprotein #proteinpacked #proteingoals #wieiad #whatieatinaday #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

This is the FINAL part of a four-part educational series dedicated to helping you maximize your muscle-building potential.

In today’s video, I discuss Volume which is the number of sets done per week per muscle group.

Some of the topics I discuss are:
🔘 How much volume should you be doing?
🔘 High volume vs. low volume
🔘 Frequency

This video is following:
Part 1️⃣ Mechanical Tension
Part 2️⃣ Progressive Overload
Part 3️⃣ Intensity
…so make sure you watch those first!

Whether you’re a beginner or advanced, this insight can help you tailor your training program to suit your unique needs and goals.

Don’t forget to hit the like button and subscribe. Let’s build smarter, not just harder.

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