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

Wendy’s chili has pretty damn good macros. A large serving has 22g of protein, 10g of fiber, and only 330 calories. Would I eat this every G.D. day? No, of course not. But perhaps you’re driving around, the kids are screaming or you just simply forgot to pack lunch. You are having what I would call a “midday crisis” and this allows you an opportunity to pivot and not wreck your diet that day. Wendy’s chili isn’t a bad idea if you’re in a pinch.

#wendys #wendyschili #chili #healthychoices #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #trackingmacros #iifym #macrocounting #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

You have to train damn near to failure to get results. When I lift weights, I lift until I achieve technical failure. That means I couldn’t do another repetition through full range of motion.

So in the case of this pulldown, I end my set when I know I’m not capable of pulling my elbows to be in line with my spine. To further substantiate this recent research, cited below, indicates you must be at least 3 repetitions away from failure to optimally build muscle.

The hardest part of training is setting time aside and actually getting to the gym, so once you are there don’t leave anything on the table. Push yourself safely and intelligently to near failure.

Source: Nóbrega, Sanmy R et al. “Effect of Resistance Training to Muscle Failure vs. Volitional Interruption at High- and Low-Intensities on Muscle Mass and Strength.” Journal of Strength and Conditioning Research, January 2018

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

I take melatonin every night before bed. That doesn’t mean I’m advising YOU to take it. I do this in conjunction with a bedtime ritual because if I don’t my sleep is trash.

1️⃣ I shut off any blue light 2 hours before bed.
2️⃣ My bedroom is pitch black at a temperature of 65 degrees.
3️⃣ I take 3mg of melatonin followed by…
4️⃣ …a hot shower.

A few things to remember about melatonin:
1️⃣ An effective dose is between 1-10mg.
2️⃣ Your body does not habituate to it
3️⃣ Melatonin is meant to be taken consistently at the same time every night

There are some risks associated with taking melatonin. They are the same risks associated with sleeplessness. I am not advising you to take it- but It’s something I do in my life because it helps me get meaningful sleep, which is essential for a long life.

#melatonin #sleep #goodsleep #bettersleep #healthysleep #bedtimeroutine #nighttimeroutine #sleeproutine #healthylifestyle #healthyliving #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

This is not the life I would choose to live. However the name of the game is choose five items from a random convenience store that are valid protein options.

1️⃣ Beef jerky (@jacklinksjerky)

2️⃣ Protein shake (@drinksupercoffee)

3️⃣ Protein bars (@questnutrition)

4️⃣ Skim milk cheese stick

5️⃣ Pre-made sandwich

This was kinda disgusting but kinda fun.

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

These are my 5 favorite fruits for clients while dieting. No they don’t have magic properties and no they are not the only ones you can eat.

🫐 BERRIES: They have insane macros and tons of antioxidants
🍎APPLES: They are high in fiber and ready to go, no mess
🥑AVOCADO: But make damn sure you buy the individual packets
🥝KIWI: This would be higher on my list because they’re f***ing delicious, but kinda messy
🍊ORANGES: Really good macros but again, messy, and I’m not as fanatical about the taste as I am about kiwi or berries.

You can fight me on this in the comments if you want. Tell me what your go-to fruits are.

#berries #apples #avocado #kiwi #oranges #fruit #favoritefruit #favoritefruits #bestfruit #bestfruits #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam