Client Spotlight: Stephen, a Zemer Method coaching client using @getverb, is a returning client who went from 250lbs to 200lbs losing a significant 50lbs on coaching. Let’s take a look at his successes on coaching:

✅ Shed 22lbs and transformed his physique this fat loss phase
✅ Consistently hit 7k+ steps per day and lifted 3x per week
✅ Stayed the course despite a busy schedule and family

Stephen is a rockstar client who has now worked with me twice. His first fat loss phase, he went from 250lbs to 216lbs. Then he ventured on his own to lose more but it turned into a maintenance phase, then a slight gain to 222lbs.

With this round of coaching, we have effectively completed a fat loss phase from 222lbs to 200lbs with an ultimate goal of mastering maintenance at 200lbs. Our primary focus with Round 2 was honing in on making this fat loss SUSTAINABLE. We sprinkled in maintenance weeks throughout his very social summer season. This extended the duration of his fat loss, but it made it much more sustainable for him.

In Stephen’s case, it’s easy to remember life gets in the way. What’s important is that we always find our way back on the rails and put ourselves and our health first.

Link in bio to change your life.

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

Come along with me as I go grocery shopping at one of my favorite spots: @TraderJoes!

I shop for groceries 2-3 times a week and love the process of selecting my favorite items and planning meals for the week ahead.

I also enjoy filming these ‘shop with me’ videos and am going to continue shooting them to educate people on what I would typically buy to keep my protein and fiber intake high.

📌GROCERY LIST:
0:00 | Intro
0:16 | Sparkling water
0:34 | Nuts
1:00 | Guacamole
1:30 | Salmon
2:00 | Marinated chicken
2:35 | Steaks
2:55 | Easy protein snacks
3:28 | Berries
4:00 | Rice
4:35 | Frozen chicken
5:08 | Oils and nutritional yeast
5:34 | Canned fish
6:06 | Nut butters
6:30 | Seasoning
6:52 | Wraps
7:37 | Fruit and veg
7:49 | Outro

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Trying the @Barebells.USA birthday cake protein bar.

These are, unfortunately, going viral for the wrong reasons. Almost every review I’ve seen of these are negative, but I had to see for myself.

These are 210 calories with 20g of protein – these narrowly miss the Protein Test. Compared to my favorite Barebells flavor, Chocolate Dough, which has 200 calories and 20g protein – these have slightly inferior macros. I won’t hold that against them.

First note about this bar is that it’s white chocolate which I don’t like, so that wasn’t promising. It tastes like it has stale sprinkles and stale rice krispies on top of the white chocolate taste which absolutely didn’t work for me.

This is a hard pass for me. Almost every other flavor is vastly superior to this.

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

We’re at @Costco looking at my favorite breads while on a diet:

🥉 @schmidtoldtyme 647 Bread – 40 calories, 7g fiber, 2g protein
🥈 @josephspitabread Lavash – 110 calories, 7g fiber, 10g protein
🥇 @missionfoodsus Carb Balance – 70 calories, 17g fiber, 6g protein

Everyone knows that my 🏆 winner is Mission Carb Balance wraps – I use these nearly every day because they are so versatile and give you a HUGE fiber boost.

I like Lavash because you can make interesting things with it like pizzas and the 647 bread is a great option for sandwiches or burgers.

Have you tried any of these? What’s your favorite?

#shorts #bread #fiber #highfiber #healthylunch #lowcarb #lowcarbwraps #costco #costcobuys #costcofinds #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I have been very open about my love for tortilla chips. The one food I genuinely cannot keep in the house or have around me. They are too tempting to grab and binge… so how do I attack Mexican restaurants?

1️⃣ Is it a special occasion? If so, keep calories lighter during the day. This will allow us a bigger calorie bank for the meal, allowing us to enjoy whatever we want in moderation.

2️⃣ Just a normal dinner? Here’s what I would do:

🔘 Avoid the chips – I straight up tell the server not to bring them to the table. But if I am at the table with other people and that isn’t appropriate, I do my damndest not to dip in.
🔘 Fajitas with lean protein – I usually do the shrimp or chicken.
🔘 Guacamole and beans – this is preferred over the sour cream and rice.
🔘 Corn tortilla – way less calories than the flour tortillas.

Here are some more of my Dos and Don’ts:
DO: Opt for beans and veggies
DON’T: Choose the fried option
DO: Pick lean meats for your entree
DON’T: Choose the taco salad just because it’s a ‘salad’… that’s a generous word

#shorts #mexican #mexicanfood #hacks #dietinghacks #caloriedeficit #highprotein #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeatingideas #healthyeats #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

Here are a few high protein breakfast options at @TraderJoes:

1️⃣ Breakfast wrap: pick up any of TJ’s chicken sausages (they all pass The Test), their carb savvy wraps, and some shredded cheese and eggs. Boom!

2️⃣ PB&J shake: grab their frozen berry medley, nonfat greek yogurt, skim milk, and (my personal favorite) the no-stir peanut butter.

3️⃣ Protein pancakes: take TJ’s protein pancake mix and prepare with egg whites. They taste delicious and boost the macros!

4️⃣ Omelet: prepare some eggs and egg whites and top with nutritional yeast. 20 calories and 3g of protein per tablespoon. Tastes just like cheese.

#shorts #traderjoes #tjfinds #healthyeating #cleaneating #eatclean #healthyrecipes #protein #healthyeatinghabits #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam