Ashley is a long-time coaching client and an in-person training client of mine. She grew up playing sports and ran track in college. Despite her athletic background, real life happens. She’s had a successful career in finance helping take companies public and has two wonderful children.

As a result of the success, Ashley deprioritized herself and came to me looking to get her health and fitness back on point. This Youtube video is an in-depth look at how I train executive level clientele. Ashley is no longer a former athlete with a challenging career, she’s been reunited with her athletic roots while juggling numerous demands.

Shopping for a cookout at @traderjoes:

1️⃣ Whole wheat hamburger buns

2️⃣ Shrimp burgers

3️⃣ Lean ground beef

4️⃣ Lite cheddar cheese

5️⃣ Reduced fat Swiss cheese

6️⃣ Sweet Italian chicken sausage

7️⃣ Mango jicama slaw

8️⃣ Corn

9️⃣ Watermelon

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The majority of your diet should be coming from single-ingredient foods. In fact close to 70-80% should be non-processed or mildly processed foods. However, nutrition is all about sustainability rather than perfection.

As a child, I was obsessed with ice cream. But I found the gym and I gained a sense of self esteem and community from it. It went on to become my life’s work, helping people lose weight and transforming their lives. Products like @yasso have allowed me to have abs and eat my ice cream too.

#icecream #healthyicecream #yasso #productreview #foodreview #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Machines are as effective at building muscle as free weights.

A recent study cited below shows no significant advantage for using free weights over machines to train. This isn’t shocking considering mechanical tension, progressive overload and training to near failure are likely what drives building muscle. All of which can be accomplished with either free weights or a machine. My suggestion is to use exercises that allow you to train pain free, feel the intended muscle and to get stronger over time. Both of which can be accomplished with machines and free weights.

Source: Hernández‐Belmonte et al. “Adaptations in athletic performance and muscle architecture are not meaningfully conditioned by training free-weight versus machine-based exercises: Challenging a traditional assumption using the velocity-based method.” Scandinavian Journal of Medicine & Science in Sports, June 2023.

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

Whole Foods BBQ Grocery Guide:

1️⃣ Grass-fed 93/7 ground beef

2️⃣ @daveskillerbread buns

3️⃣ @applegate turkey and beef hot dogs

4️⃣ Coleslaw mix

5️⃣ @drinkolipop

6️⃣ Top sirloin

7️⃣ Corn on the cob

8️⃣ @amylufoods chicken burgers

9️⃣ @wildechips protein chips

🔟 @yasso

#wholefoods #wholefoodsbuys #wholefoodsfinds #wholefoodshauls #grocerylist #healthydinner #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

The portion of the lift where you feel your muscle stretch causes them to grow. If you aren’t feeling the stretch when you’re lifting weights you’re leaving a lot of opportunity to build muscle on the table.

The portion of the lift where you feel your muscle stretch is likely pivotal to muscle growth. We’ve seen multiple studies suggest that stretch aids in building muscle. It’s particularly pivotal to growing glutes and hamstrings. I would still suggest using full range of motion while training but make sure you get a deep stretch when training your glutes and hamstrings.

Sources:
Maeo et al. “Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths.” Medicine and Science in Sports and Exercise, October 2020
Kubo et al. “Effects of squat training with different depths on lower limb muscle volumes.” Eur J Appl Physiol., September 2019

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