Here at @Target for some high protein finds:

1️⃣ Good & Gather family-size chicken entrees
2️⃣ Good & Gather seasoned carne asada
3️⃣ @good_culture cottage cheese
4️⃣ Good & Gather light string cheese
5️⃣ Non-fat Greek yogurt: @ratiofood, @oikos Pro or Triple Zero, @chobani
6️⃣ @applegate Naturals deli meat
7️⃣ Good & Gather grilled chicken breast strips
8️⃣ @fairlife fat-free milk
9️⃣ Good & Gather wild caught Alaskan salmon burgers

#shorts #protein #highprotein #target #targetfinds #targetrun #targethaul #goodandgather #goodculture #ratiofood #oikos #chobani #applegate #fairlife #dietingtips #weightlosstips #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

After the holidays, many people might feel like @BigAdulting—overwhelmed and unsure where to start on their health and fitness journey. Here’s how to take the first steps:

First and foremost, get active. Start by increasing your daily activity. Set a step goal, go for a walk, dance, or find other ways to stay active throughout the day. Incorporate strength training into your routine—aim for at least three hours of exercise each week to build and maintain muscle.

Second, with every meal, include a source of protein and a fruit or vegetable. Protein helps keep you full, supports muscle growth, and aids in recovery. Fruits and vegetables provide fiber, essential micronutrients, and antioxidants to support overall health.

Third, go see your doctor. Your health is your greatest asset—not just for yourself but for your family and loved ones who depend on you. Regular checkups can help catch potential issues early and keep you on track. It’s surprising how often I meet clients with incredible resources who haven’t prioritized a visit to their doctor in years.

Labs I generally have clients request: CBC with diff, CMP, Hemoglobin A1C, Lipid profile, ApoA and ApoB, Thyroid profile, IGF-1, Total and free testosterone, FSH and LH, Estradiol, DHEA-S, SHBG, Vitamin D 25 OH, B12 and folate, Homocysteine, Men over 40 should have a Prostate-specific antigen (PSA) test

Take charge of your health today—small, consistent steps lead to big results.

#shorts #weightloss #nutrition #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

Merry Christmas, Happy Hanukkah, and Happy Holidays, guys.

I’m gonna make this short and sweet because I want to stay off my phone today and just want to enjoy my loved ones.

I had a great evening in New Jersey with my in-laws last night celebrating Christmas Eve. During the day, I still did semi-private training and coaching and stuck to my diet, then in the evening, I enjoyed some short rib and bolognese.

Today, we’re back home in Westchester and family is going to be coming to us. I did get a quick workout in this morning because I think it’s extra important during the holidays to stay active, however, most of today we will just be relaxing.

I feel like I did an incredible job with my health and fitness goals this year and these next couple of weeks will be a nice deload for me as I prep for another year of continuing to advance my health and fitness goals.

Some advice for this next couple of weeks:

1️⃣ Avoid grazing where you just mindlessly eat on anything and everything. It’s absolutely okay to enjoy a meal with loved ones but the cardinal sin in my opinion is just mindlessly eating the cookie being left on the counter unless this was an experience you were genuinely looking forward to.

2️⃣ Stay active. Clients who stay active and continue to weight train, even if they slip up on their diets, are always in a way better position than those who stop training AND slip up on their diets.

3️⃣ Enjoy the moment. Get off your phone. Stay out of your emails. Turn off the TV. Spend some quality time with people that truly matter in your life.

#shorts #christmas #christmaseve #hanukkah #holidays #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #weightlosstips #nutrition #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re here at @Costco to talk about my four favorite ground beef options:

1️⃣ 93/7 ground beef – obliterates The Test and is readily available in the meat department.

2️⃣ 90/10 ground beef – passes The Test and is an excellent lean protein source.

3️⃣ 88/12 ground beef – the most affordable option and passes The Test narrowly; however is not a lean option.

4️⃣ Grass-fed, grass-finished ground beef – does not pass The Test and isn’t considered a lean protein source.

Remember The Protein Test: 10g of protein per every 100 calories!

#shorts #groundbeef #leanmeat #leanprotein #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

🍳Breakfast: 1 cup of egg whites + 3 whole eggs | 342 calories 45g protein

🥣Snack 1: 300g low-fat cottage cheese with 150g pineapple 28g walnuts | 476 calories 43g protein

🥡Lunch: Stir-fry with 7oz chicken, 225g stir-fry vegetable medley, 200g white rice, and 2tbsp Flavor Gang Take Out sauce | 638 calories 69g protein

🐟Snack 2: 5oz canned light tuna mixed with spicy salsa on Mission Carb Balance Wrap | 160 calories 25g protein

🥩Dinner: 8oz grass-fed Ribeye with 85g air-fried sweet potatoes and 225g steamed broccoli | 702 calories 60g protein

🍦Dessert: 2 chocolate cookie dough Yasso bars | 200 calories 10g protein

📲TOTAL – 2518 calories 252g protein

#shorts #proteinpower #highprotein #proteinpacked #proteingoals #wieiad #whatieatinaday #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

This is the FINAL part of a four-part educational series dedicated to helping you maximize your muscle-building potential.

In today’s video, I discuss Volume which is the number of sets done per week per muscle group.

Some of the topics I discuss are:
🔘 How much volume should you be doing?
🔘 High volume vs. low volume
🔘 Frequency

This video is following:
Part 1️⃣ Mechanical Tension
Part 2️⃣ Progressive Overload
Part 3️⃣ Intensity
…so make sure you watch those first!

Whether you’re a beginner or advanced, this insight can help you tailor your training program to suit your unique needs and goals.

Don’t forget to hit the like button and subscribe. Let’s build smarter, not just harder.

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