I got this comment recently: What if I don’t like fish? Is there something else I can do to get Omega-3s?

Your richest sources for EPA and DHA are going to be salmon, trout, and mackerel but there are other options. Here at @TraderJoes, I would pick up:

1️⃣ Grass-fed beef – Has a higher amount of EPA and DHA compared to grain-fed.
2️⃣ Cage-free eggs – In an ideal world, pasture-raised would be even better but this is what’s available at Trader Joe’s.
3️⃣ Chia, hemp, flax seeds – Contains ALA which tends to be less bioavailable than EPA or DHA but still valuable.
4️⃣ Omega-3 supplements – I take prescription-grade fish oil and commonly recommend Nordic Naturals to clients.

#shorts #fishoil #supplements #supplement #dietarysupplement #supplementsmarter #omega3s #costco #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

This is how to hit 150g of protein at @Costco:

🫐 Breakfast: 400g nonfat Greek yogurt + 100g Kirkland Triple Berry Blend | 268 calories 43g protein

🍚 Lunch: 3.5 cups @Kevins.Natural.Foods stir-fry + .5 cup cooked white rice | 627 calories 55g protein

🍫 Snack: Kirkland protein bar | 190 calories 21g protein

🐟 Dinner: 6oz Chilean sea bass + 120g yellow potatoes + 230g steamed broccoli | 574 calories 31g protein

TOTAL: 1502 calories 147g protein

#shorts #costco #costcofinds #costcolist #costcohaul #grocerylist #groceryshopping #protein #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

A lot of lifters love to trash cardio, claiming it kills your gains and that lifting weights should be your sole focus. Honestly, that’s nonsense. Cardio isn’t just about aesthetics—it’s about your health. Cardiovascular disease remains the leading cause of death, and neglecting your heart health is a mistake.

Here’s my current cardio routine:

🏃🏻‍♂️Zone 2 – 120 minutes per week
I throw on a weight vest and set the treadmill to keep my heart rate steady at 120 bpm. I usually break this into either three 40-minute sessions or four 30-minute sessions, typically done after weight training.

🏃🏻‍♂️HIIT – 2 sessions per week (15 minutes each)
My go-to format here is 20 seconds on, 40 seconds off, repeated for 15 minutes using either a SkiErg or battle ropes.

In total, I’m clocking 150 minutes of cardio per week, spread across about five sessions. Prioritizing your heart health isn’t optional—it’s essential. Let’s take care of the engine that keeps us running.

#shorts #cardio #cardiotraining #training #trainingtips #trainertips #fatloss #weightloss #strengthtraining #fitnesstips #weightlosstips #musclebuilding #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re here at @Walmart going through their protein supplement aisle.

Remember: 80% of the foods you eat should be single ingredient and protein supplements should be supplemental in helping you hit your nutrition targets.

1️⃣ @Barebells.USA – Incredible tasting flavors that remind me more of candy bars than protein bars.
2️⃣ @QuestNutrition – Their chips are my absolute favorite protein food in the game right now. All of their spicy flavors are top tier.
3️⃣ @PremierProtein – Variety is the spice of life and definitely necessary when dieting. Premier Protein premade shakes have a lot of fun flavors to keep things interesting.
4️⃣ @LegendaryFoods – Their protein poptarts are my go-to snack when I’m on the run. Hot Fudge Sundae and Red Velvet are my favorite flavors.

#shorts #protein #highprotein #proteinshakes #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Hard hitting question: Is obesity a choice?

This is a loaded question—controversial and tough to answer. If you asked all of America, the opinions would likely be split.

I’ll approach it from my own personal experience: Is being in shape a choice?

In my experience, the actions leading to being in shape are absolutely choices. Let me explain: hitting my workouts, prioritizing protein and fiber, hitting my daily step goal, and getting regular lab work done—these are habits I’ve built, choices I’ve made, that have helped me stay in shape over time.

But here’s the reality: circumstances outside of your control can always show up. For example, I could wake up tomorrow and be diagnosed with something like pancreatic cancer, which isn’t a choice and could take a toll on my health and fitness.

So, is obesity—or being in shape—a choice? Not entirely. There are factors beyond your control, but the things you can control? You owe it to yourself to take ownership of those.

While I don’t believe it’s completely a choice, I do believe the that small, consistent actions that you take each day to be in shape, are choices. In life there will always be things you can’t control, but it makes it essential to control the things you can. Life may have its curveballs, but your habits are your responsibility.

#shorts #fatloss #fatlossjourney #weightloss #weightlossjourney #protein #highprotein #weightlifting #fitnessmotivation #healthyeating #fitnessgoals #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Struggling to hit your daily protein goal? You’re not alone—tracking your food can be tricky, especially when trying to prioritize protein.

That’s why I created this Protein Cheat Sheet to make it easier for you to reach your nutrition targets without overthinking it. This sheet includes all the high-protein foods I personally enjoy on a daily or weekly basis:

🔘 Dairy: Eggs, egg whites, nonfat greek yogurt, low fat cottage cheese
🔘 Meat: Chicken breast, ground turkey, salmon, shrimp, top sirloin
🔘 Even some vegetables: Black beans, edamame
🔘 And of course, my favorite protein bar when I need a quick snack: @BuiltBar

Remember: Pair your protein with fruits or veggies at every meal for a protein and fiber 💣

Save this image for quick reference!

#highprotein #easymeals #groceryguide #groceryhaul #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam