What is the single best exercise to do?

1️⃣ The deadlift, but it has to be progressed to your level of fitness. That could be a kettlebell, hex bar, or traditional barbell deadlift. Being able to pick something up off the ground is simply as functional as it gets.

2️⃣ The next best exercise in my opinion is the goblet squat, because you have to pick an object off the ground, bring it to your chest, brace properly, and then be able to bring it back down and up.

3️⃣ My third would be variations of carries, whether that’s a single-arm farmers walk or a single-arm overhead carry. This allows you to pick up an object from the ground, bring it to your chest, move from point A to point B with it, and even above your head. They all heavily emphasize good posture, different forms of mobility, and stability.

4️⃣ Then I think the fourth is pullups. This is a highly functional movement. You want to be able to control your own bodyweight. Who doesn’t want to be able to climb a tree or scale a mountain? People often neglect posterior chain, everyone is obsessed with abs and chest but the reality is it doesn’t get much more functional than training your back.

#shorts

One of my favorite meal prep hacks: the grill.

I love it for the peace of my backyard, the ease of cooking, and the fact that you can almost set it and forget it (keyword: almost – stay close to your grill).

Yes, dieting takes discipline. But so much of it comes down to time management. This summer, I’ve dropped 25lbs while working 50-60 hours a week and welcoming my son, Nate, into the world.

Grilling lets me cook in bulk: 6 chicken breasts on the grates, veggies wrapped in foil, and in minutes… done. I keep lean proteins and veggies prepped in the fridge so there’s zero excuse for not eating well – even on my busiest days.

#shorts

Tier List: Supplements

🥇 S-Tier | Almost everyone could benefit from these.
Creatine Monohydrate: Recommended dose is 3-5g though I take closer to 10g
Magnesium Bisglycinate: Estimates suggest ~50% of people aren’t getting enough magnesium from diet alone
Vitamin D: ~42% (deficient) –  up to 75% have suboptimal levels
Omega-3s: ~70–90% (based on low EPA/DHA intake in Western diets)
DHEA: A hormone that you can get tested on lab panels

🥈 A-Tier | These are more person-specific but most people would benefit from these supplements.
Ubiquinol: Powerful antioxidant
Glycine: Powerful antioxidant
NAC: Powerful antioxidant
Beta Alanine: Scientifically-proven to help with cardiovascular performance
Medical-grade CBD oil: Neuroprotective
Caffeine: Performance and focus enhancing

🥉 B-Tier | These are more niche recommendations – some people do have deficiencies in these and would benefit from taking them.
Multi-vitamin: Meant to cover multiple small gaps; ~30–40% of adults fall short in at least one vitamin or mineral
Ashwagandha: I’ve seen this increase male clients’ testosterone by 40-60ng/dl
NMN: Some compelling evidence but nothing is proven yet
B-vitamins: Particularly B12 and Folate; both of these deficiencies are probably 30% of the population
Taurine: Abundance decreases during aging; however, deficiency is rare
Iron: ~30% of women are deficient
Calcium: ~40% of U.S. population gets inadequate intake (especially females over 50)

👎🏻 C-Tier | You’re likely wasting your money.
Collagen Peptides: Not essential; body produces collagen if diet has enough protein + vitamin C
Electrolytes: Only needed if you sweat sodium excessively or do long bouts of endurance – the issue with most electrolytes is that they contain primarily salt whereas the more valuable electrolytes like magnesium, potassium, chloride, are not found in these supplements
Resveratrol: An antioxidant found to be nearly useless
L-Glutamine: Once thought to help the recovery of muscles, it’s now promoted to aid with gut microbiome
BCAA: Redundant if consuming enough complete protein

Recipe and Review: Apple Pie Greek Yogurt Bowl.

Ingredients:
🔘 1.5c Nonfat Greek yogurt
🔘 7g sugar-free cheesecake Jello mix
🔘 1/3c sugar-free apple pie filling
🔘 Top with 1floz sugar-free Cool Whip

Macros: 255 calories 32g protein 1g fiber

Simply mix all of the ingredients together and top with your sugar-free Cool Whip. Absolutely delicious and a great way to change up your high-protein dessert / snack option.

#shorts

Summer Grilling Staples for Healthy Meal Prep | Wegmans Grocery Haul

Today, I’m taking you to Wegmans to share my must-have summer grilling staples. Whether you’re planning a backyard BBQ, a healthy cookout, or weekly meal prep, these easy and delicious picks will help you get the most out of your grill before summer ends (and yes – there’s still plenty of warm weather left!)

Grilling is my go-to healthy cooking method during summer in New York. It’s quick, flavorful, and saves a ton of time while meal prepping. I’ll show you the exact items I stock up on for protein-packed meals with low calories, clean eating, and easy family-friendly recipes.

Even though I’m shopping at Wegmans, you can find most of these healthy grilling essentials at any grocery store (like Walmart, Aldi, Target, Costco, Trader Joe’s and Sam’s Club). Perfect for anyone on a weight loss journey, building muscle, or simply looking for fresh, low-calorie, high-protein meals. These meals will fuel intense workouts in the gym, whether it be weight training or cardio, while at the same time allowing you to burn fat without being miserable.

I’ve been a trainer in the Westchester area for the past decade and have coached thousands of people online to get in the best shape of their life. Whether you’re new to working out or been active your whole life, the principles of diet and nutrition that I discuss in this video will make staying in shape this summer seamless.

What you’ll learn in this video:

🔘 Healthy grilling staples for summer
🔘 High-protein, low-calorie grocery picks
🔘 How to meal prep with the grill
🔘 BBQ ideas for weight loss & fitness goals

📌TIMESTAMPS:
0:00 | Intro
0:55 | Steaks
2:30 | Beef
4:15 | Commercial
5:00 | Seafood
7:00 | Pork
7:55 | Precooked meats
9:00 | Breads
10:30 | Produce
11:50 | Supplement aisle
12:40 | Desserts
14:00 | Outro

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Today, I’m ranking 5 of the most popular clear protein drinks.

Even though we’re nearing the end of summer, it’s still hot as shit outside and the last thing I want to do is drink a chocolate milk.

My ranking of 5 clear, lemonade-flavored protein drinks:

🥇 @Isopure | 130 calories 32g protein
🥈 @BuckedUp | 100 calories 25g protein
🥉 @Ryse | 100 calories 22g protein
👎🏻 @CleanSimpleEats | 90 calories 20g protein
👎🏻 @Protein2O | 90 calories 20g protein

What’s your favorite clear protein? Are there any I missed?

#shorts

Client Spotlight: Pasquale Z. via @GetVerb

I’ve had the pleasure of working with Pasquale on and off since 2022. The first time we teamed up, he dropped 28 pounds in just 3 months. Fast-forward to July 2024: he came back with a new goal – get leaner than he had ever been, maintain results, and shift into a lean bulk.

He already knew how to lose the fat but needed some help dialing in his food logging practices and we did that very thing. This allowed us to get him leaner than ever, maintain it, and then focus on building muscle. 

Here are just a few of Pasquale’s standout wins:

✅ Crushed a fat loss phase and transitioned seamlessly into maintenance
✅ Took his physique to the next level – by continuing to lose body fat, you could see more of the definition in his muscles
✅ Set a clear timeline, stayed accountable, and followed through with consistency and intention

This is what Pasquale had to say about coaching:

“I signed up with Jacob because we were expecting our first baby – and there was no way I was going to be the fat, anxious, miserable dad who can’t keep up with their kid. I’d tried every fad diet and virtual training program. Nothing stuck. I struggled with portion control and making good food and exercise choices.”

It was clear from day one that Pasquale came into coaching with his family in mind. He wasn’t just chasing aesthetics – he wanted to show up as the healthiest, most present version of himself for his growing family. As a father myself, I have a deep respect for clients who take on the challenge of becoming fit not just for themselves, but for the people who depend on them.

Ready to change YOUR life? Link in bio.

When it comes to the gym, people generally fall into one of two categories:

1️⃣ Not working at all: These individuals are inconsistent, lack the appropriate volume for strength training, spend too much time socializing or on their cell phones, and lack intensity. I believe most people fall into this category.

2️⃣ Working way too hard: These individuals are highly motivated but lift so heavy that they can’t maintain proper technique or achieve full range of motion, and struggle to recover because they push every set past technical failure.

The goal is to find a balance between these two extremes. Have a structured routine, push your intensity close to technical failure, recover appropriately, and focus on your lifts, not just the social aspect.

#shorts

High protein finds at @TraderJoes:

1️⃣ Grass-fed top sirloin
2️⃣ Lentil pasta
3️⃣ Fully-cooked meatballs
4️⃣ Smoked salmon
5️⃣ @barebells protein bars
6️⃣ Turkey breast cutlets
7️⃣ Cottage cheese and pineapples
8️⃣ Light sour cream
9️⃣ Nonfat Greek yogurt

#shorts

Review: @JoyrideSweets candy.

If you’re someone with a sweet tooth who is on a fitness journey, this is your solution. Joyride is a lower sugar, lower calorie, and higher fiber alternative to traditional candy.

I bought the direct competition to these alternatives and here’s how it breaks down:

➡️ Joyride Cherry Berry Ropes (32g): 80 calories 9g fiber 5g sugar
➡️ Jolly Rancher Ropes (38g): 140 calories 0g fiber 20g sugar

➡️ Joyride Sour Watermelons (29g): 50 calories 8g fiber 4g sugar
➡️ Sour Patch Watermelons (32g): 120 calories 0g fiber 25g sugar

Joyride is 90% of the taste of traditional candy and it would absolutely curb my sweet tooth. I highly recommend checking them out for your next sweet fix.

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Here at @BJsWholesale looking at their low calorie, high-protein flavored Greek yogurts:

1️⃣ @Chobani Zero | 60 calories 12g protein
2️⃣ @Oikos Triple Zero | 90 calories 15g protein
3️⃣ @TooGoodAndCo | 80 calories 12g protein
4️⃣ @RatioFood Protein | 170 calories 25g protein

If you don’t want a flavored yogurt, I highly recommend going with Chobani nonfat Greek yogurt. This is a staple in my fridge for breakfast or a quick snack.

#shorts

Join me on a Costco trip for the ultimate low-calorie, high-protein summer grilling guide – perfect for your weight loss goals, fitness journey, or body transformation.

Summer can be challenging for staying on track. Between BBQs, vacations, drinks, and extra treats, it’s easy to overindulge. But with the right choices, you can enjoy every cookout without derailing your progress.

In this video, I’ll walk you through my top Costco healthy picks (most items can be found at Walmart, Sam’s Club, Aldi, Target) for a healthy summer: lean meats, sides to bring, and even desserts. I’ll even walk you through meal prep tips and tricks by going through all of the best high protein options with my Costco haul.

These options will help you stay satisfied while hitting your calorie and protein targets.

Whether you’re aiming to lose weight, maintain your results, or fuel your next transformation, these summer grilling tips will keep you on track.