Dr. Johnny and I are doing an abbreviated functional movement screen (FMS). FMS specifically says that you are not to alter their test from the original protocol, but the reality is that most people don’t want to spend $450 for their apparatus. I’ve also found in my experience of helping thousands of people get in the best shape of their lives that parts of the test are unnecessary. The FMS aims to identify imbalances in mobility and stability during seven fundamental movement patterns.

I have my FMS level 1 and 2 certification, I hope they don’t revoke it after seeing this post. Follow along so you can screen yourself for any imbalances that could lead to you being injured while training.

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Disclaimer: Simply Protein has since been removed from the shelves at Costco.

I go pretty hard in the paint on this one guys. I’m clearly ranting. But I did not enjoy Simply Protein at all. It had a very bland taste. I will say the macros are stellar, 150 calories, 15g protein, 7g fiber- but the taste just didn’t do it for me.

I think some of the “eat clean” zealots are going nuts over this bar because it has 1g sugar, but frankly it should have had 5x as much. As long as 80% of your food is single-ingredient foods I don’t care if a protein bar has 5g sugar if it tastes decent.

#foodreview #proteinbar #simplyprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Building muscle may take anywhere between 12 and 16 challenging sets per muscle group. However to maintain muscle mass you may only need ¼ that amount of volume, meaning that if you trained 16 hard sets to build your chest, you might only have to train 4 challenging sets to maintain it.

The takeaway from this is that something is better than nothing. If you have a hectic week don’t use it as an excuse to not go to the gym. Just train in an abbreviated fashion. This will prevent you from taking steps backward and allow you to maintain your progress.

Get out of the all or nothing mentality when it comes to fitness.

#fitnesstips #fitnesstip #workouttips #fitness #bodybuilding #training #muscle #strength #workoutvideos #workoutvids #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

5 favorite protein powders:

1️⃣ @human.improvement: I love that they add the psyllium husk right in so it’s high in protein and fiber

2️⃣ @isopurecompany Zero Carb: All the calories are coming from protein in this delicious shake, there are no carbs or fats

3️⃣ @questnutrition: Very delicious, decadent taste

4️⃣ @vegaplantnutrition Sport: If you’re looking for a plant based protein this is my favorite in the industry

5️⃣ @ascent_protein: A new, super clean protein powder that’s taking the industry by storm

#protein #proteinpowder #proteinshake #proteinsmoothie #wheyprotein #plantbasedprotein #humanimprovement #psylliumhusk #isopure #quest #vegasport #ascent #healthylifestyle #healthyliving #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I got my resting metabolic rate tested at @xFitlab in White Plains, NY. Your RMR is important because it is how many calories you burn in a day without any activity, that means how many calories you require to sustain your body’s tissue and function without any movement.

My RMR was 3450 calories, this is in part due to genetic factors such as having a good metabolism, and also due to having a lot of muscle mass. I had this test done a little less than 2 years ago and I now burn 100 more calories per day than I did previously, probably because I added on more muscle mass.

Thank you to xFitlab for having me, this data is incredibly useful on my fitness journey.

#rmr #restingmetabolicrate #menshealth #labwork #bodyfatloss #fatloss #muscle #musclemass #musclebuilding #bodybuilding #performancecoach #personaltrainer #nyctrainer #nycfitfam #nycfitness

Educational videos never get views- prove me wrong. Fiber is incredibly important for your health and also will help you feel full. Most Americans are only getting 15g fiber per day, they should be getting at least double that. Here’s a list of high fiber foods that will help you be the exception to that rule.

1️⃣ Vegetables – broccoli, Brussels sprouts, asparagus, artichoke hearts, carrots

2️⃣ Fruit – berries, apples, oranges, kiwi, bananas, avocados

3️⃣ Psyllium husk

4️⃣ Products like @thebetterbagel, @missionfoodsus Carb Balance wraps, or 647 Bread

#fiber #highfiber #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam