Let’s go shopping at @WholeFoods for some of my favorite diet finds:

1️⃣ Marinated pork tenderloin
2️⃣ Portobello mushrooms
3️⃣ Red lentils
4️⃣ Chicken drumsticks
5️⃣ Wild Protein Chips
6️⃣ @DrinkOlipop soda
7️⃣ @CatalinaCrunch cereal
8️⃣ Pumpkin seeds

🛒Opt-in to my Grocery Store guide by clicking the LinkTree in my bio.

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

🥚Eggs may raise your testosterone.

In a recent study, there were 2 groups:

Group 🅰️ – 3 whole eggs after resistance training
Group 🅱️ – 6 egg whites after resistance training

The study found that “Postexercise whole egg ingestion (GROUP A) increases knee extension and handgrip strength, testosterone, and reduces body fat percentage compared with postexercise egg white ingestion (GROUP B), despite no group differences in muscle mass, in resistance-trained young males.”

This definitely doesn’t mean there isn’t a time and place for egg whites due to their high protein to low calorie ratio – but it certainly speaks to the importance of eggs and that you should incorporate them into your diet.

Citation: Bagheri, R., Hooshmand Moghadam, B., Ashtary-Larky, D., Forbes, S. C., Candow, D. G., Galpin, A. J., Eskandari, M., Kreider, R. B., & Wong, A. (2021). Whole Egg Vs. Egg White Ingestion During 12 weeks of Resistance Training in Trained Young Males: A Randomized Controlled Trial. Journal of strength and conditioning research, 35(2), 411–419.

#eggs #eggwhites #diet #highprotein #testosterone #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Come with me to Sweetgreen to see how I navigate the menu and keep my options macro friendly. While they may have many delicious, “healthy” meal options, it is easy to rack up the carbs and fats and turn your salad into a highly caloric lunch option. These are the three of my personal favorite options:

🍣 Miso glazed salmon
🐓 Southwest chicken fajita
🍠 Harvest bowl

I have altered all three of these meals in order for them to pass the test. I discuss tactics like putting the sauce on the side, subbing out carbs for greens, and more ways to eliminate unwanted calories as I guide you through ordering at Sweetgreen. This is part 1 of a 3 part series where I show you how to order at quick eats restaurants.

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3️⃣ steps to engaging your lats:

1️⃣ Grab the handle and lean back while engaging your core. Leaning back allows a fuller stretch at the top of the exercise and an extended range of motion during the pull.

2️⃣ Initiate the movement by retracting your shoulder blades and pulling the handle down. Focus on engaging your lats and avoid using momentum. Keep movement controlled to maximize activation. Even though you are leaning back, you are maintaining position.

3️⃣ Pull towards the body and slowly raise handle back up to starting position focusing on the eccentric phase. Aim for a full stretch at the top.

#liftsmart #latpulldowns #fitnessmotivation #strengthtraining #fitnessjourney #trainhard #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nyctrainer #nycfitnesstrainer #nycfitfam

Your daily calories DO NOT restart at midnight.

Think about your calories like a bank account.

If you have a goal of eating 2000 calories in a day and eat 2800, those 800 extra calories roll into the next day. So, even if you work really hard Monday through Friday to maintain your deficit, the weekend can absolutely obliterate that deficit if you throw caution to the wind, stop logging, and eat whatever you want.

🔑Consistency is key! Remember to maintain your dieting practices 7 days a week, not 5. Or you can pull yourself out of any progress real fast.

#caloriesincaloriesout #cico #diet #highprotein #highfiber #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam