Client spotlight: Kurt @workwithkurt and Clayton @thegigante are two friends from Pelham, New York, who both work with me as coaching clients on @getverb and also see me frequently in person for training. Both of these gentlemen have remarkable stories that we’ve featured on this channel. Kurt lost over 70lbs with me and Clayton lost nearly 60lbs.

When you pair accountability with a goal, the results are undeniable. Having a deep social network is pivotal to success in life, whether that’s in weight loss or just making any kind of habit changes.

If you need accountability to help you power through to your goals, click the link in bio and start changing your life.

#myfitnessjourney #fitnesstransformation #transformationjourney #transformationtuesday #tuesdaytransformation #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

Deload day for my legs. I love training legs and it’s the only part of my body that I’m still trying to grow muscle. So it kills me to train minimally on leg day, but I know I need to do it so that my legs are resensitized to these next 8 weeks.

Again, I’m doing 60% of the volume I usually do (number of sets) at 70% of my normal weight. That’s been consistent with every muscle I’ve trained during my deload.
1️⃣ Lying leg curls (3×10 reps)
2️⃣ Hack squat (3×8)
3️⃣ Leg press (2×10), full range of motion
4️⃣ Booty builder (2×10)

I cannot wait to hit life time PRs on all my movements this next training block of 8 weeks.

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

I take melatonin every night before bed. That doesn’t mean I’m advising YOU to take it. I do this in conjunction with a bedtime ritual because if I don’t my sleep is trash.

1️⃣ I shut off any blue light 2 hours before bed.
2️⃣ My bedroom is pitch black at a temperature of 65 degrees.
3️⃣ I take 3mg of melatonin followed by…
4️⃣ …a hot shower.

A few things to remember about melatonin:
1️⃣ An effective dose is between 1-10mg.
2️⃣ Your body does not habituate to it
3️⃣ Melatonin is meant to be taken consistently at the same time every night

There are some risks associated with taking melatonin. They are the same risks associated with sleeplessness. I am not advising you to take it- but It’s something I do in my life because it helps me get meaningful sleep, which is essential for a long life.

#melatonin #sleep #goodsleep #bettersleep #healthysleep #bedtimeroutine #nighttimeroutine #sleeproutine #healthylifestyle #healthyliving #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Continuing with my deload week, I’m training back and arms. I frequently find that during my deload week I feel like 🗑. I force myself to maintain integrity while lifting- I want to maintain good technique- but it’s easy to feel like I’m going through the motions. You have to fight this urge and make sure that your muscles are stretching and contracting while training.

For my deload, I did 60% of the volume I normally do for back and arms with 70% of my usual weight.
1️⃣ Supinated pulldowns (3×10)
2️⃣ Inside grip chest supported rows (4×10)
3️⃣ Bicep curls (4×15)
4️⃣ Tricep crossovers (4×15)

#deload #backwork #backday #lats #rows #strength #backexercises #fitnesstips #fitnesstip #fitness #bodybuilding #training #muscle #strength #workoutvideos #workoutvids #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam