Last week, I did Good Mornings with my @Kabuki.Power bar.

This week, I’m going to progress that lift. Every week, I’m going to encourage you to progress your lifts… and that can look really simple.

It can be as simple as adding 5lbs to the bar. So, all I’m going to do this week is add 5lbs and do the same amount of reps that I did last week.

It makes the lift marginally harder and still encourages progressive overload week-over-week. Progressing lifts doesn’t have to be adding 30lbs each week. It can be as little as 2.5lbs to the bar because these actions compound week-over-week.

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Is dark chocolate good for you?

A recent meta-analysis has proved that dark chocolate is good for you!

Why? Because it’s so incredibly high in polyphenols which helps to lower your LDL, lowers blood sugar, and reduces blood pressure.

Here’s what you need to know:

1️⃣ When selecting dark chocolate, look for 70% cacao or greater
2️⃣ It is still highly caloric which is okay – so are things like walnuts, avocado, and olive oil

As always: all things in moderation. Dark chocolate can absolutely fit into your diet and help improve your health markers.

ℹ️ SOURCE: Arisi, Tainah O P et al. “Effects of Cocoa Consumption on Cardiometabolic Risk Markers: Meta-Analysis of Randomized Controlled Trials.” Nutrients vol. 16,12 1919. 18 Jun. 2024, doi:10.3390/nu16121919

#shorts #chocolate #darkchocolate #dessert #sweettreats #dietfriendlydessert #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Zemer Method: Coaching Client Spotlight – Karina R. I have been working with Karina through my Accountability Coaching via @getverb. She came onto coaching with the ultimate goal of becoming pregnant and with this goal in mind she knew how important it was to prioritize her health and movement. Here are a few of her successes:

✅ Lost 7lbs through gaining a deeper understanding of her nutrition
✅ Consistently hit 8k step goal each day and lifted 3 times per week
✅ Works 9am-7pm and still managed to stay on top of her fitness and nutrition goals

Karina joined coaching with the goal of better understanding her nutrition—what foods to eat and why. Already committed to a Crossfit-style workout three times a week, she felt her activity levels balanced out her largely sedentary workday from 9am to 7pm. However, we emphasized the importance of staying active beyond workouts, and she embraced a new goal of 8k steps per day, which she absolutely crushed!

Her biggest takeaway from coaching was learning how to eat properly. Karina, who enjoyed dining out, shared, “The hacks and tips for eating out were super helpful!” She also mastered portion tracking, staying within her calorie goals, and consistently hitting her protein target.

Karina excelled throughout the program, and we can’t wait to see what she accomplishes next!

Link in bio to change your life. 

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Today, we’re shopping for high protein meals at Target in Port Chester, NY… and my jeans? They’re real tight.

That’s in part because 1️⃣ I eat a lot of protein and 2️⃣ I lift weights.

In today’s video, I take you through 3️⃣ protein-packed options for breakfast, lunch, and dinner. I also go through some of my all-time favorite protein snacks to help supplement your day along with my favorite diet-friendly sweet treats… because who wants to forfeit dessert to hit your fitness goals?

📌TIMESTAMPS:
0:00 | Intro
0:50 | Breakfast option 1
1:35 | Breakfast option 2
2:23 | Breakfast option 3
3:20 | Lunch option 1
4:28 | Lunch option 2
5:08 | Lunch option 3
5:55 | Dinner option 1
6:27 | Dinner option 2
7:08 | Dinner option 3
7:49 | Protein snacks
9:28 | Outro

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Peanut butter is not a protein source, it’s a fat source 🥜 But it’s an amazing fat source at that. It’s loaded with monounsaturated and polyunsaturated fats (MUFAs and PUFAs). These fats improve our health markers. So even though peanut butter is a modest source of protein, it’s still an amazing option in your diet.

I myself don’t keep peanut butter around the house because I find myself struggling to not eat tablespoon after tablespoon late at night.

#shorts #peanutbutter #nutbutter #nutbutters #protein #healthyfats #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dieting #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

There is about twice as much sugar in an apple than there is in a donut. Therefore, fruit is unhealthy! And we should probably just eat the donut instead, right?

So, it is true that there is about twice as much sugar in an apple than in a donut. However, the apple has soluble fiber, polyphenols, micronutrients, and a ton of antioxidants.

I was happy to see that this guy’s account has so few followers and that all of the comments are calling him out on his bullshit.

Because once upon a time, people seemed to have believed some of this fear mongering. Now, at least when it comes to fruit, no one is buying this sensationalism.

#shorts #apples #donuts #favoritefruit #bestfruit #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam