If you have goals and are on a time crunch, are @Starbucks protein choices a good option?

I bought @DrinkKoia premade protein shakes which narrowly miss passing The Test at 190 calories and 18g of protein. In my opinion, if you’re in a pinch this is a perfectly fine option.

They also have the @PerfectBar which is 17g of protein. This would need to be 170 calories or less in order to pass The Test – however – it has 340 calories which absolutely 💣 the test. It’s a food with protein in it, but I would not consider this a high-protein food.

Stick with the Koia shake if you’re looking to supplement while at Starbucks.

#shorts #healthystarbucks #lowcalstarbucks #starbuckshealthyoptions #starbuckshacks #fall #coffee #icedcoffee #healthyrecipe #training #personaltrainer #onlinecoach #weightloss #smartchoices #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: Jay, a Zemer Method coaching client, lost 12lbs in 4 months. Here are some of his successes while on coaching:

✅ Lost 12lbs while being a working professional and dad
✅ Crushing his nutrition targets while eating foods he enjoys
✅ Consistently lifting 4 times a week and hitting 15k steps daily

He said the accountability and education concerning how to track his intake accurately has been huge for him. The accountability allows him to be a lot more mindful about his intake and stops him from giving up.
Jay has been an excellent client, consistently communicating throughout his fitness journey. Together, we developed strategies for dining out, kids’ events, and busy work schedules. We also established a structured lifting routine to help him achieve his desired body composition. I am so excited to see his continued growth!
Link in bio to change your life.

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

Product Review: @DavidProtein Bar

I’ve been seeing a lot of buzz around these bars on social media—first came across them on @peterattiamd’s IG, and then I got several DMs asking for my take. Luckily, the brand themselves reached out to me and sent me a pack with four flavors: Cake Batter, Chocolate Chip Cookie Dough, Double Fudge Brownie, and Blueberry Pie.

Here are the macros: 150 calories and 28g of protein.

For comparison, @builtbar has 130 calories and 17g of protein, while @questnutrition bars sit at 200 calories with 20g of protein. David Protein stands out in terms of protein content, but it only has 2g of fiber, which is lower than the others. Part of the reason this bar has such a high protein to calorie ratio is because it is lacking in fiber.

The protein sources are protein isolate and collagen—I don’t love the use of collagen, because it doesn’t promote muscle protein synthesis.

As for taste? It’s slightly better than a @simplyprotein bar. If you enjoy Simply Protein bars, then you will probably like these bars – but me personally, I can’t stand the taste of Simply Protein bars and wasn’t into the taste of David.

Due to 3 major factors:
1️⃣ Collagen
2️⃣ Lack of fiber
3️⃣ Taste
I wouldn’t buy this protein bar.

My top pick is Built but some people don’t like the chewy texture. The protein bar that most people love is Barebell. The Quest bar is another great option but for many people the texture being stiff.

#shorts #davidprotein #proteinbar #highprotein #protein #healthysnack #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

In today’s video, I hit up Sam’s Club for a high-protein grocery haul!

Come along as I explore my top protein-packed picks, from seafood and meat to frozen meals and protein snacks like shakes and bars. If you’re looking to stock up on your protein while sticking to your goals, this one’s for you.

📌THUMBNAILS:
00:00 | Intro
0:37 | Seafood
5:12 | Protein pancakes
6:04 | Fried chicken
6:41 | Yogurt
7:47 | Premade food
9:20 | Dessert
9:34 | Eggs
9:54 | Salmon
10:10 | Steak
10:29 | Ground meat
11:05 | Protein supplements
13:22 | Outro

Product Review: @DavidProtein Bar

I’ve been seeing a lot of buzz around these bars on social media—first came across them on @peterattiamd’s IG, and then I got several DMs asking for my take. Luckily, the brand themselves reached out to me and sent me a pack with four flavors: Cake Batter, Chocolate Chip Cookie Dough, Double Fudge Brownie, and Blueberry Pie.

Here are the macros: 150 calories and 28g of protein.

For comparison, @builtbar has 130 calories and 17g of protein, while @questnutrition bars sit at 200 calories with 20g of protein. David Protein stands out in terms of protein content, but it only has 2g of fiber, which is lower than the others. Part of the reason this bar has such a high protein to calorie ratio is because it is lacking in fiber.

The protein sources are protein isolate and collagen—I don’t love the use of collagen, because it doesn’t promote muscle protein synthesis.

As for taste? It’s slightly better than a @simplyprotein bar. If you enjoy Simply Protein bars, then you will probably like these bars – but me personally, I can’t stand the taste of Simply Protein bars and wasn’t into the taste of David.

Due to 3 major factors:
1️⃣ Collagen
2️⃣ Lack of fiber
3️⃣ Taste
I wouldn’t buy this protein bar.

My top pick is Built but some people don’t like the chewy texture. The protein bar that most people love is Barebell. The Quest bar is another great option but for many people the texture being stiff.

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

Sushi is one of the easiest things to order while dieting.

Traditionally, it’s very high in protein, omega-3s, incorporates a lot of fruits and vegetables, and full of complex carbohydrates.

The key is to distinguish if this is a special occasion or just another dinner. If it’s a special occasion, I always recommend eating lighter during the day focusing on fruits, vegetables, and lean proteins. This way, you can enjoy what you want in moderation.

If it’s just another evening, here’s what I would order:
〰️ Salmon avocado roll
〰️ Mackerel sashimi
〰️ Seaweed salad

🔔Here are some more of my Dos and Don’ts:
✅DO: Opt for sashimi, nigiri, Chef’s Special, chirashi bowls, and simple rolls
❌DON’T: Choose fried rolls
✅DO: Order vegetables (seaweed salad, steamed veg, edamame) to accompany your sushi
❌DON’T: Opt for cream-cheese or heavily sauced rolls

#shorts #sushi #japanesefood #hacks #dietinghacks #caloriedeficit #highprotein #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeatingideas #healthyeats #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

Did you know a pound (450g) of strawberries is less than 150 calories?

What I think this highlights is that:

1️⃣ No one is overweight because of fruit
2️⃣ If you’re not satiated while dieting or pivoting to a healthy lifestyle, it’s probably because you’re not getting enough fruit and vegetables in your diet

Yes, fruits are high in fiber, antioxidants, and micronutrients. But they are also high volume foods, meaning that you can eat a lot of it for very little calories.

By incorporating more fruit and vegetables into your diet, it’s going to allow you to feel fuller for longer while eating less.

#shorts #dietinghacks #diethack #strawberries #fruit #highvolume #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

At Whole Foods today to go over some of my favorite sweet treats:

1️⃣ Lily’s no sugar added dark chocolate chips
2️⃣ Smart Sweets high fiber candy
3️⃣ Whole Foods Greek yogurt low-fat dessert bars
4️⃣ That’s It fruit bars
5️⃣ Clio greek yogurt bars
6️⃣ Olipop soda

#shorts #wholefoods #wholefoodshaul #grocerylist #groceryshopping #groceryhaul #protein #highprotein #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re at @JerseyMikes ordering a diet-friendly sandwich:

〰️ Number 7 (Turkey + Swiss)
〰️ White bread
〰️ Swiss
〰️ Extra meat
〰️ No mayo
〰️ No oil

This order is 580 calories, 55g protein – if this is too many calories, you can always order a mini, which is 360 calories, 33g protein.

This is a great option at Jersey Mike’s to keep your diet on the rails!

#shorts #jerseymikes #jerseymikeshack #jerseymikesdiet #fastfoodhack #hacks #dietinghacks #caloriedeficit #highprotein #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeatingideas #healthyeats #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: Alicia, a Zemer Method coaching client, lost 19lbs at 45 years young. Here are some of her successes while on coaching:

✅ Lost 19lbs working around injuries, a busy family life, and a career
✅ Significant fat loss leading to decreased inflammation, helping with overall pain management with her endometriosis
✅ Achieved the best blood work results in four years

When asked what her favorite win from coaching was, she responded: “I have so many wins, hard to pick. Feeling more confident again, gaining strength back after injuries and obliterating my endometriosis pain. And the best blood work in four years! Working with you was a breeze, love the detailed app, daily check-ins, recommendations and communication overall.”

Alicia is a powerhouse client who maintained consistent communication throughout her coaching journey. Together, we found a program tailored to her individual needs, a nutrition plan that reduced inflammation, and a strength training routine she could easily follow from her home gym.

Link in bio to change your life.

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

We’re at @WholeFoods looking at some of my favorite savory snacks:

1️⃣ @BjornQorn + @LesserEvilSnacks popcorn
2️⃣ @EpicBar jerky
3️⃣ @WildeChips protein chips
4️⃣ @StrongRoots proper fries
5️⃣ @EpicBar pork rinds

#shorts #wholefoods #wholefoodshaul #grocerylist #groceryshopping #groceryhaul #protein #highprotein #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam