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

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