Client Spotlight: Jeffie is a @getverb client who has lost 26 lbs on coaching in just 3 months. His lifestyle has completely transformed, and he’s now entering a maintenance phase. Here are some of his successes:

✅ Lost 26 lbs in 3 months
✅ Works out 4 times a week
✅ Hits 15,000 steps daily

Jeffie is highly coachable. We focused on nutrient-dense, high-volume, and low-calorie foods to reach his weight loss goal. When he started coaching, he was only doing bodyweight exercises, and he responded well to feedback and has greatly improved his form.

The next steps for Jeffie’s journey include completing a successful maintenance period before moving into a lean bulk so that he can build muscle mass. He has been awesome to work with and we can’t wait to see him continue to grow.

Link in bio to change your life.

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Chatting with my good friend @jonbakerlab who has a PhD in both Microbiology and Immunology. Today, we’re talking about his life’s work: microbiome.

Many people hear microbiome and think specifically about gut health; however, the truth it that microbiomes exists all over our bodies and in different systems.

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Time under tension doesn’t do 💩

People still talk about time under tension like it hasn’t been blown to pieces 💥 over the past decade. The study cited below compared doing repetitions that took 3 seconds to repetitions that took 6 seconds and found no significant differences between the two groups. They both built muscle. This was a controlled study and these results have been duplicated in other studies. Meaning time under tension doesn’t do 💩

Far more important than the tempo of your repetition is that the exercise is pain free, that you feel the intended muscle and you are able to get stronger on the exercise over time.

Source: Schoenfeld, Brad J. et al. “Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis.” Sports Medicine, January 2015

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Heading into @Popeyes for a diet-friendly hack!

Here’s what I ordered:

🔘 5 blackened chicken tenders – 280 cals, 43g protein
🔘 Side of mashed potatoes – 110 cals, 3g protein
🔘 Skip the biscuit!
🔘 All in – 390 cals, 46g protein

If you want to add sauce to your meal, pay attention to the calories in the different flavors. This sweet heat sauce is 40 calories so it would take my total to 430 cals and 46g protein… which STILL passes The Test!

This is a phenomenal option when considering this is fast food… The meal also came with a soda so I opted for a Diet Dr. Pepper because it’s the GOAT of diet sodas🐐

#shorts #popeyes #popeyeshack #fastfood #fastfoodhacks #quickeats #caloriedeficit #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Trying the @Barebells.USA Taste & Rate box.

The box includes 6 different Barebells flavors and a scorecard to keep track of taste, crisp, softness, gooey-ness, and overall score.

Here is my official flavor ranking of the flavors:

1️⃣ Chocolate Dough
2️⃣ Caramel Cashew
3️⃣ Creamy Crisp
4️⃣ Cookies & Cream

In my experience, Barebells are generally most of my clients’ favorite protein bars so you can’t really go wrong here.

🤳🏻Comment down below what your favorite Barebells flavor is.

***I omitted the Salted Peanut Caramel and Caramel Choco bars because they do not pass The Test.

#shorts #proteinbar #highprotein #protein #barebells #trackingmacros #tastetest #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

There is no official definition of what qualifies as a high-protein food.

Around three years ago, I introduced “The Protein Test” on social media. I came up with this simple guideline to help my clients meet their protein needs while staying within their calorie limits.

Here’s how it works with an example using egg whites:

🔘 Each serving contains 5g of protein
🔘 Add a zero to the protein amount: 5g becomes 50
🔘 Check if the product has 50 calories or less per serving
🔘 In this case, egg whites have only 20 calories per serving, so they easily pass The Protein Test

This tool has been helpful for my clients, and I’m happy to see it’s making a positive impact online as well.

#shorts #highprotein #protein #eggwhites #proteinsnacks #highproteindiet #cooking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam