We’re looking at my favorite carbohydrate sources at @TraderJoes:

1️⃣ Jasmine and Rice Medley frozen rice
2️⃣ Carb Savvy wraps
3️⃣ Rolled oats
4️⃣ High fiber multigrain bread
5️⃣ Peeled and cut butternut squash
6️⃣ Frozen sweet potato mash

#shorts #traderjoes #traderjoesfinds #traderjoeslist #traderjoeshaul #grocerylist #groceryshopping #protein #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

How did I end up becoming a trainer and coach?

I was always afraid of being poor. So after growing up in a small town, I decided to pursue finance and get my degree in something I thought would give me a solid foundation for a fruitful career.

After several failed attempts, I soon realized I was not cut out to be an employee. I needed to work for myself.

My passion was within fitness and nutrition, not within finance. So, I took a job as a personal trainer at a local gym. I quickly grew within the gym and within the community. I had really struck gold at the intersection of passion and work.

I started getting suggestions to get on social media; which I initially hated. But after the world got shut down, I started taking social media more seriously. I got an Instagram to educate people and help promote my coaching business.

Outside of social media, I have a very successful online coaching business and in-person training business. I still use social media every day to spread science-backed information on health and fitness because it’s what I am truly passionate about. I help people change their lives and I can’t imagine doing anything else.

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

Deli meat can cause colon cancer.

If you’ve watched influencers go grocery shopping, you’re probably used to over-exaggeration and fear-mongering to some extent. However, when it comes to processed meat, it’s not all hype. Processed meat is actually a Group 1 carcinogen.

So, what can you do to select better-for-you deli meats? Look for something with no nitrates. This will require you to flip the package over and look at the nutrition label. It is not enough for the packaging to simply say no nitrates. You have to look for celery powder or parsley powder on the back. These ingredients have naturally occurring nitrates.

@Applegate’s deli meat, for example, uses potato starch, salt, and sea salt to preserve their meats. This is a much better option for you when making a sandwich or shredding some protein over your salad.

#shorts #delimeat #carcinogen #grocerylist #highproteinsnack #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Stress is often an overlooked factor in health and fitness, yet evidence consistently links stress to heart disease.

For instance, a study published in Nature Reviews Cardiology highlights the direct pathways by which stress affects cardiovascular health, emphasizing the importance of stress management (Steptoe & Kivimäki, 2012, PMID: 22975465).

Another study found that chronic stress influences the nervous system, which can elevate blood pressure and heart rate, two major risk factors for heart disease (Cohen et al., 2016, PMID: 27324160).

More studies are finding that exercise can be as effective as medication in managing depression and anxiety.

For example, a study published in The British Journal of Sports Medicine supports the idea that exercise can be as effective as antidepressants for managing mild-to-moderate depression and related symptoms of stress and anxiety.

Additionally, exercise demonstrated a high level of participant acceptance, as measured by low dropout rates compared to medication alone​ (Recchia et al., 2022, PMID: 36113975).

Another effective tool for managing stress is having meaningful relationships–people with strong social networks are less prone to depression and anxiety (Holt-Lunstad et al., 2010, PMID: 20668659).

Also people who tend to have resolutions or similar goals as friends tend to be more likely to be committed to them (Reblin et al., 2008, PMID: 18332671).

#shorts #anxiety #stress #stressrelief #depression #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

We’re back at @WholeFoods to go over some quick and easy lunch options while dieting:

1️⃣ @Applegate grilled chicken fajita mix + pre-cut fajita veggie blend + @EggLifeFoods wrap / @MariaAndRicardos carb bueno wrap = delicious chicken fajita wrap

2️⃣ @CityPierSeafood grilled shrimp + premade salads (Sweet Kale or Asian Inspired are my favorites) – don’t use the dressing, use the sweet chili lime sauce from the shrimp = simple, high protein salad

3️⃣ @AmyLuFoods chicken burger + @DavesKillerBread buns = high fiber chicken burger

#shorts #wholefoods #wholefoodshaul #grocerylist #protein #highprotein #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

In this video, I go over everything in my $40,000 home gym so far. I’m still looking to add some pieces but day-by-day, the gym is getting where I want it to be.

📌TIMESTAMPS:
0:00 | Intro
0:17 | SISU sauna
1:08 | Rogue Fitness belt squat
1:55 | Weight It Out plates
2:15 | Omni Wall + attachments
2:55 | Sauna hat
3:40 | Ruck vest, squat wedge, blocks
4:15 | Dumbbells + SMRTFT adjustable dumbbells
5:23 | Be Titan Fit adjustable bench
5:50 | Garage updates
6:20 | Rep Fitness Athena + lever arms
8:30 | Kabuki strength bar + barbells
9:30 | Floor Be Titan Fit GHD
9:45 | Cardio equipment
10:00 | Outro

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