We’re at @JerseyMikes ordering a diet-friendly sandwich:

〰️ Number 7 (Turkey + Swiss)
〰️ White bread
〰️ Swiss
〰️ Extra meat
〰️ No mayo
〰️ No oil

This order is 580 calories, 55g protein – if this is too many calories, you can always order a mini, which is 360 calories, 33g protein.

This is a great option at Jersey Mike’s to keep your diet on the rails!

#shorts #jerseymikes #jerseymikeshack #jerseymikesdiet #fastfoodhack #hacks #dietinghacks #caloriedeficit #highprotein #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeatingideas #healthyeats #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: Alicia, a Zemer Method coaching client, lost 19lbs at 45 years young. Here are some of her successes while on coaching:

✅ Lost 19lbs working around injuries, a busy family life, and a career
✅ Significant fat loss leading to decreased inflammation, helping with overall pain management with her endometriosis
✅ Achieved the best blood work results in four years

When asked what her favorite win from coaching was, she responded: “I have so many wins, hard to pick. Feeling more confident again, gaining strength back after injuries and obliterating my endometriosis pain. And the best blood work in four years! Working with you was a breeze, love the detailed app, daily check-ins, recommendations and communication overall.”

Alicia is a powerhouse client who maintained consistent communication throughout her coaching journey. Together, we found a program tailored to her individual needs, a nutrition plan that reduced inflammation, and a strength training routine she could easily follow from her home gym.

Link in bio to change your life.

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

We’re at @WholeFoods looking at some of my favorite savory snacks:

1️⃣ @BjornQorn + @LesserEvilSnacks popcorn
2️⃣ @EpicBar jerky
3️⃣ @WildeChips protein chips
4️⃣ @StrongRoots proper fries
5️⃣ @EpicBar pork rinds

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

Trying a new exercise or getting back into the gym? My recommendation is to choose conservative weights for each exercise. My dad told me as a child, “You can always add, you can’t always subtract.” He owned a restaurant and he always felt if you put too much salt in a dish you’d ruin it. The same is true with picking too heavy of a weight- you will burn out too quickly and you won’t be able to get the volume you need to train adequately.

What I would do is gradually work yourself up in weight, making calculated decisions until your sets become too difficult to hold a conversation. You can apply this to any rep scheme.

Once you’ve established your working weight you should try to beat it week over week. This doesn’t mean adding massive amounts of weight, it could simply mean picking up 5lbs heavier than you did the previous week.

#shorts #progressiveoverload #muscle #strength #strengthtraining #bodybuilding #workoutvideos #workoutvids #trainertips #workouttips #fitnesstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam