Macro-friendly options at Walmart:

1️⃣ London broil

2️⃣ @questnutrition cookies

3️⃣ Broccoli

4️⃣ @orvillepopcorn 100-calorie bags

5️⃣ @twogood

6️⃣ @atkinsnutritionals protein chips

7️⃣ Sugar free @jello

#walmart #walmartfinds #walmarthaul #walmartrun #lowcalorie #protein #highprotein #twogood #atkins #onaquest #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Vanity is important. 4 lower body exercises to look better naked:

1️⃣ Hip thruster: Who doesn’t want a bigger, rounder butt? A lot of glute emphasis without a lot of fatigue.

2️⃣ Reverse lunge: Offers both aesthetics and function. Moving well will help keep you looking good.

3️⃣ Barbell squat: The grandfather of all squats. This exercise allows both hip hinge and knee bend.

4️⃣ Deadlift: The king of all exercises. However it’s a double-edged sword 🗡️ due to so many muscles being involved.

#lowerbody #legday #glutes #glutegains #trainingtips #trainertips #strengthtraining #fitnesstips #muscle #musclebuilding #bodybuilding #protein #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I’m at Dr. Nadler’s office in Midtown Manhattan to fix my teeth. I had a very modest upbringing. I was one of five children, four younger sisters, and grew up in a town with a population of less than 1,000 people. My mother was 15 when she became pregnant with me and my biological father didn’t have much interest in me.

I have one memory of visiting the dentist as a child. To be honest, I didn’t even realize how bad my teeth were until college when a girl I was dating pointed it out to me. I was always pretty self conscious about it from that point on in my life.

Like a typical entrepreneur, I really struggled financially in my 20s and then starting out as a personal trainer, I wasn’t exactly crushing it financially. A few years ago, I decided to get Lumineers, this made my teeth look noticeably better and were affordable. However, it ended up inflaming my gums and as a result, they started to recede. Also due to the inflammation, one of the Lumineers kept falling off.

I can’t speak highly enough about Dr. Nadler. Throughout the whole process of removing a baby tooth, doing a gum graft, taking an adult tooth out of my upper palate of my mouth, pushing a tooth forward, and finally putting in my veneers. He was so kind and patient with me. I felt totally at ease throughout the whole process and knew I was in the right hands. His work speaks for itself. He totally transformed my teeth and I am forever grateful.

I talk all the time about changing things in your life for the positive on all my social media. This doesn’t just include nutrition and training – this includes all aspects of your life. Anything you do not like about yourself, you have the power to change. I can’t say enough positive things about @drnadler and his staff.

#veneers #lumineers #teeth #cosmeticdentist #cosmeticdentistry #newsmile #newyork #newyorkdentist #nydentist #aestheticdentistry #smiledesign #smilemakeover #dentist #dentistry #dental #porcelainveneers #ceramist

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

1️⃣BROCCOLI: Has insane macros and I love to buy it frozen because it’s easy at the end of a long day.
2️⃣CARROTS: They are high in fiber and beta carotene and ready to go. You can take these things with you anywhere. Grab them out of the fridge and take them on a long trip with you.
3️⃣BRUSSELS SPROUTS: This is my alternative when I get sick of broccoli. I usually have to put some sort of dipping sauce on it to stomach them but they have great macros and are high in vitamin K.
4️⃣SPINACH: Try eating this whole damn thing. It’s high in fiber, folate and potassium.
5️⃣PICKLES: They’re simply cucumbers in vinegar. These suckers are very low calorie. Unless you have issues with high blood pressure, you shouldn’t be concerned about a little sodium in one meal.

What’s your favorite green vegetable?

#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

Client spotlight: @Gillette_bauer is a coaching client on @getverb who lost 18lbs in 3 months working with me. I’ve never met her in person. Here is what she had to say:

“Even after spending 3+ years in the fitness space as a personal trainer, I felt lost. With a busy and unpredictable college student schedule, I couldn’t find a routine or consistency with my diet or training. Nutrition was always hard for me especially with all the contradicting information constantly being thrown at me. I knew getting back to my goal weight was going to take some hard work. I needed someone to tell me what to be eating and hold me accountable for it. That’s exactly what Jacob did.

With a consistent calorie, protein, and fiber goal I could easily decide what can fit into my diet and what couldn’t. I found what worked for me and I was able to make a routine out of it. Jacob helped me cut out the bulls*** while still being supportive and answering any questions I had without thoughtful responses.

This program is different from anything else I’ve seen because it works. There’s no fad diets like you see on the internet. It’s all about a calorie deficit that keeps you full and happy. There’s no confusion with this program. Everything I learned from Jacob I’ll carry with me for the rest of my life!! After only 3 months I’m down 18 pounds and I’m finally confident in my skin again!!”

Link in bio to change your life.

#myfitnessjourney #fitnesstransformation #transformationjourney #transformationtuesday #tuesdaytransformation #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

You need to enjoy your diet to follow it 💃

Salsa might be the missing ingredient to a successful diet. Okay maybe I’m being dramatic. But actually, enjoying your food is pivotal. Salsa is an easy add to a number of protein sources and it’s only 5 calories for 2 tablespoons.

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

Come with me to Wegmans in Harrison, NY for a 15 minute shopping spree. We take in depth look at my favorite Wegmans products, foods that I myself buy and also have recommended to the 1,000s of clients who have lost weight with me.

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@647bread is the single best dietary bread in the game 🍞 I wish this MF’er had a marketing budget behind it because this product is the truth. People talk about ezekiel bread, they talk about Dave’s Killer Bread, well this sucker has them beat. Low in calories, high in fiber, plenty of different options (white, wheat, Italian, they’ve got you covered). Try this out on your next deli sandwich.

#bread #647bread #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

80% of your food should come from single-ingredient foods, like Brussels sprouts, banana, salmon, oatmeal, or avocado. But there is freedom to enjoy 20% of what you eat, even if this includes packaged foods.

You want to be careful of your total sodium intake every day, so I would recommend the majority of your food, again, be single-ingredient foods, but @kevins.natural.foods is a great option for those nights you’re too tired to cook.

Let’s face it, no one eats perfect all the time, and the reality is you can make room for foods you enjoy or that are convenient and still be healthy. Here’s to vegging out on a rainy Sunday or turning to a convenient option after a long day at work.

#easydinners #healthydinners #groceryshopping #protein #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Low-calorie, high-protein snacks:

💥Premade protein shakes
💥Protein chips
💥Jerky
💥Nonfat cottage cheese
💥Nonfat Greek yogurt
💥Low fat cheese sticks
💥Hard boiled eggs
💥Protein bars

#protein #highproteinsnack #proteinsnack #lowcalorie #lowcaloriehighprotein #healthysnack #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #trackingmacros #macrocounting #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I lift heavy to build muscle, but it’s not because I care about the numbers on the bar or feeding my ego. It’s about challenging my muscles because that is how they will grow. I try to keep my reps between 6-12 on compound movements so the sets don’t drag on, my heart rate doesn’t remain elevated for too long and I can maintain the focus required to train near to failure.

The following study cited stresses that whether you use lighter weight or train heavy it is imperative that you challenge yourself. They looked at two groups, one using weights that were greater than 60% of their 1 rep max I prefer prefer to train with and another group using weights that were less than 60% of their 1 rep max. Both groups trained with these weights near to failure. This is the only way to change your body by pushing yourself in the gym.

Source: Schoenfeld, Brad J. et al. “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis.” J Strength Cond Res, December 2017

We filmed this video at @madisonavestrengthlab

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

You all know I love @missionfoodsus Carb Balance wraps. It’s one of my favorite foods to hit my fiber goal daily.

I care about fiber because it improves blood pressure, cholesterol, and reduces my risk for cancer and heart disease. Besides, who doesn’t enjoy a fajita from time to time?

I throw some skirt steak or chicken thighs on these bad boys, and add a little bit of low calorie salsa and some spicy guacamole. It’s one of my favorite things to eat for lunch.

#missionbyme #fiber #highfiber #healthylunch #lowcarb #lowcarbwraps #costco #costcobuys #costcofinds #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam