I’m about to do Bulgarian split squats. This exercise is not only brutal but also unilateral, meaning it works one side at a time.

With myself and my clients, I always start with the weaker side. Doing this helps determine how many reps you can complete on each side.

For instance, if I can only manage 13 reps on my weaker left side, but I know I can do 15 on my stronger right side, I’ll still do 13 on both sides starting with the weaker side first. After reaching near technical failure with 13 reps on my weaker side, I’ll match that on my right.

This approach helps prevent increasing any asymmetries or strength differentials between the sides.

🚨But remember: rest in between each leg so that you are able to give full intensity to each side. If you can go from one side to the next, you’re clearly not using hard enough intensity.

#shorts #bulgariansplitsquat #bulgarians #unilateral #glutes #strength #exercise #workoutvids #workoutvideo #training #muscle #fitness #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

We’re at @Costco looking for easy to make dinners that you can throw in the air-fryer.

1️⃣ Sliced grass-fed beef sirloin – 300*, 3 minutes
2️⃣ Costco chicken wings – 400*, 25 minutes, flip halfway
3️⃣ @amylufoods meatballs – 375*, 6 minutes
4️⃣ Wild-caught king salmon – 400*, 6-10 minutes
5️⃣ Wild-caught scallops – 400*, 6 minutes, flip halfway

#shorts #airfry #highprotein #protein #easydinners #healthydinners #costco #costcobuys #costcofinds #healthylifestyle #healthyeating #trackingmacros #macrocounting #caloriedeficit #weightloss #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.

#shorts #conveniencestore #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

It’s golf season, and while I didn’t grow up playing, I’m eager to improve my game.

I’ve been working with @drjohnny_ on enhancing my thoracic mobility to perform better on the green. For golf, increasing rotation in the T-spine is crucial. One exercise Dr. Johnny recommends for this is the quadruped stretch:

1️⃣ Start on your elbows and knees in a tabletop position
2️⃣ Place one hand gently on the back of your head
3️⃣ Slowly lift your elbow towards the ceiling
4️⃣ Rotate as needed, then switch sides

Looking forward to seeing the results on the course!

#shorts #golfing #golfswing #golf #workoutvids #workoutvideo #strength #gains #training #strengthtraining #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Concerned that whey protein isn’t natural?

Believe it or not, it’s a very similar process to how cheese is made.

To make cheese, you separate the curds from the whey. To make protein, you now have this liquid whey protein that they put into a dryer to create the powder form.

From there, they add sweeteners and/or seasonings to give it flavor!

In the case of these @questnutrition chips, they simply added nacho cheese flavoring. Not only are you left with an amazing tasting product, you are also getting a huge macro boost in the form of a familiar favorite.

#shorts #quest #protein #proteinchips #proteinbars #macros #highprotein #supplements #dieting #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Enjoying some time in my @SISU_sauna before bed has transformed my sleep routine.

Temperature plays a crucial role in sleep because your circadian rhythm syncs with temperature changes. Research also suggests that as your internal body temperature drops, your natural melatonin levels rise.

Before I had a sauna, I used to take a hot shower. After stepping out, my body temperature would gradually cool down, helping me fall asleep more easily.

Since incorporating my SISU sauna, my nighttime ritual has improved significantly:

1️⃣ Enjoy my last meal and family time
2️⃣ Spend 20 minutes in my sauna
3️⃣ Shower, close the blackout blinds, and set the temperature to 65°F

The sauna has been an absolute game-changer, and I’m sleeping like a baby.

🚨 Remember to use code JZEMER at SISUlifestyle.com

#sauna #recovery #workouts #workoutideas #athlete #athletic #weightloss #fitness #fitnesstrainer #performancecoach #accountabilitycoach #personaltrainer #myfitnessjourney #fitnesstransformation #transformationjourney #fitnesstraining #training #nyctrainer #nycfitfam