Happy Thanksgiving! Why am I standing in front of a liquor store? Because no one gives a f*ck about turkey🦃…

Thanksgiving is about two things:

1️⃣ Loved ones👪
2️⃣ Alcohol🍷

It’s most certainly not about fitness. Enjoy those around you. Eat some great food. And enjoy a few glasses of alcohol. But then tomorrow, get right back to it. Celebrate today but don’t make this into a week-long binge.

#thanksgiving #alcohol #drinking #holidays #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #weightlosstips #nutrition #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

50 million Americans are estimated to be traveling by car this Thanksgiving. So here’s where I would recommend you stop and grab food while travelling:

1️⃣ A diner – Egg white omelette packed with vegetables and chicken. Fruit cup on the side.
2️⃣ Subway – Wheat roll, no mayo, opt for mustard instead. Oven-roasted chicken, carved turkey, rotisserie chicken, or, my favorite, Sweet Onion Chicken Teriyaki.
3️⃣ Chipotle – Bowl, chicken, black beans, vegetables, salsa, and pico de gallo.
Honorable Mention: Panera (video to come)

#subway #chipotle #panera #dinerfood #quickeats #progressnotperfection #healthychoices #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Join me as I train back and shoulders at Madison Ave Strength Lab. See some of my favorite back and shoulder exercises, how to perform them properly, and why I like them in my program.

In this video, I take you through what a session of building muscle and pushing myself as near to fatigue looks like.

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Tis the season… to add turkey into your meal prep routine.

1️⃣ Turkeys are relatively cheap. $1.79 a pound for lean protein is a steal.

2️⃣ It’s fairly easy to prep – throw it in an oven to cook!

3️⃣ Slice it up for all your meal prep and you have all of your lean protein for the week.

#turkey #thanksgivingturkey #protein #leanprotein #healthychoices #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Join me as I head to Vitamin Shoppe to get some supplements that I actually buy and use:

1️⃣ Fish oil
2️⃣ Vitamin D
3️⃣ Creatine monohydrate
4️⃣ Rhodiola
5️⃣ Ashwaganda (KSM-66)
6️⃣ Beta-alanine

#supplements #supplement #supplementreview #fishoil #vitamind #creatine #ashwaganda #dietarysupplement #supplementsmarter #supplementsthatwork #hairloss #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam#performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I’m a believer of the 80/20 rule – 80% of the time, we need to be eating single-ingredient, whole foods. Here are some high-protein, whole foods that I would pick up at Stop & Shop:

1️⃣ Hard-boiled eggs
2️⃣ Low-fat cottage cheese
3️⃣ @kettleandfire bone broth
4️⃣ @bumblebeefoods light tuna
5️⃣ @applegate deli meat
6️⃣ @siggisdairy greek yogurt

#stopnshop #cottagecheese #bonebroth #greekyogurt #grocerylist #highproteinsnack #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Broccolini was invented in 1993. It’s a hybrid of Chinese broccoli and traditional broccoli. Some people find traditional broccoli can be a bit cumbersome to eat, but broccolini is a bit more palatable.

Both broccoli and broccolini are extremely high in fiber. We love that because we’re adults. Where broccolini wins out is it’s higher in vitamin A, phosphorus and calcium. But I think the true win is it’s easier to eat and more fun to say.

#broccolini #broccoli #vegetables #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Let’s talk about training splits. When I’m designing a program for a client, my first question is always: “How often can you get to the gym consistently?”

If the answer is:

⭐2-3 times per week: total body split

⭐4 days a week: 2 lower body, 2 upper body sessions

⭐5 days a week: either keep the lower body, upper body split (2 lower, 3 upper / 3 lower, 2 upper) OR muscle group split

⭐6 days a week – muscle groups with push, pull, legs split

Ready to take your health and nutrition to the next level? Custom programming is available through my coaching program. Confused on what to do in the gym and looking for an affordable option to start? Download my app for a flexible training program for people who are able to train 3-5 days a week.

#legday #pushday #pullday #upperbody #lowerbody #upperbodyworkout #lowerbodyworkout #youtube #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Chicken breasts can get played out real quick 🐓 Enter: chicken thighs, which I find to be much tastier but also can still have great macros.

The right set of thighs can offer plenty of taste and still have killer macros. Don’t be scared to cut the fat ✂️

#chicken #chickenthighs #costco #costcohack #costcohaul #protein #lowcalorie #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeatingideas #healthyeats #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

@ratiofoods has these delicious non-fat Greek yogurts. I find that it has a really interesting texture because of the whey protein added. This is a great option to start your day or you need a quick snack. The yogurts are 170 calories with 25g of protein. The protein to calorie ratio is so high it’s absolutely bonkers – hence the name Ratio.

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

Macro-friendly Walmart shopping list:

Chicken breast tenderloins
@liveowyn vegan protein shakes
@sargentocheese low-fat mozzarella cheese sticks
@nicksicecreams ice cream
@johnsoulesfoods meats
@ohsnappickles
Single-serving nuts
@cabotcreamery low fat whipped cream

#walmart #walmartfinds #walmarthaul #walmartrun #lowcalorie #protein #highprotein #goodculture #pbfit #cholula #onaquest #yasso #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

A half cup of edamame is 120 calories with 11g protein and 5g fiber. Those are bonkers macros. It’s also one of the few complete sources of protein that doesn’t come from an animal source. It’s a strong source of omega 3 fatty acids and antioxidants, it’s chock full of vitamin K and folate. This is an incredibly nutritious source of macro- and micronutrients.

Some people are concerned about raising their estrogen from eating too much edamame. You would have to eat a massive amount of soy to increase your estrogen. Your hormones naturally regular themselves at a 1:1 ratio of testosterone to estrogen anyhow, so if you increase your estrogen your testosterone would increase.

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