In a large study of adults of all ages and both sexes, the adult human body averaged ~65% water. (Source: Watson, P. E. et al. “Total body water volumes for adult males and females estimated from simple anthropometric measurements” The American Journal of Clinical Nutrition, January 1980)

Saying creatine adds water weight is a vast simplification, it adds intracellular water to your muscles, which:

1️⃣ Improves strength

2️⃣ Improves endurance

3️⃣ Will make your muscles look bigger

#shorts #creatine #creatinemonohydrate #supplements #supplement #dietarysupplement #supplementsmarter #supplementsthatwork #hairloss #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I’m incredibly passionate about diet-friendly condiments… and let me tell you why.

Most people don’t realize just how calorie-dense sauces, dressings, and marinades are. They think they are staying within their calorie range and are, quite literally, getting lost in the sauce.

For me to consider a sauce diet-friendly, it has to be 30 calories or less per tablespoon. Let’s get into it:

1️⃣ @ghughessugarfree – this company has completely disrupted the market.
2️⃣ @primalkitchenfoods – just make sure you are double-checking the nutrition label. Some of their sauces don’t adhere to 30 calories or less per tablespoon.
3️⃣ @waldenfarms_usaofficial – 0 calorie options that I highly recommend for salads. The #1 ingredient is water, so calm down.
4️⃣ @skinnygirlbrand – low calorie option for dressings, sauces, etc.

Link in bio to watch the full video on my Youtube channel!

📲 Comment down below what your favorite diet-friendly condiment is!

#shorts #condiments #cooking #mealprep #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Here are some options for hitting your protein goal while at @TraderJoes:

1️⃣ Smoked mussels + premade salad. Just be conscious of the dressing you are using when prepping this option.

2️⃣ Canned trout + high fiber bread. Quick and easy protein and fiber boosted sandwich.

3️⃣ Nonfat Greek yogurt + fancy berry medley. I eat this nearly every day. It’s the perfect sweet treat snack!

4️⃣ Barebells. This is the people’s champion when it comes to protein bars.

5️⃣ Cottage cheese + TJs ranch seasoning. Blend this up for an incredibly delicious, protein-packed dipping sauce. Also, if you haven’t tried adding cottage cheese to your eggs, you’re missing out.

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

Product Review: Royo bread.

This company reached out to me and has INSANE macros, so I took them up on their offer.

Let’s look at the bagels first: 80 calories, 10g protein (smashes The Test) with 32g of fiber!

The bread: 30 calories, 3g protein (again, passes The Test) with 11g of fiber.

These macros are bonkers… but to keep this in perspective, a loaf of Royo bread will cost you around $9 whereas @schmidtoldtyme 647 bread will cost you around $4.50. Royo does have vastly superior macros but it is something to keep in mind.

Now for the taste: bread is great, would definitely recommend this for a sandwich. Bagel actually tastes BETTER than the @eatbetter bagel which is a nice surprise.

The macros and taste are good, so the only remaining question is if the price is worth it for you. I truthfully feel like this can be a gamechanger for dieting.

#shorts #fiberrich #healthyhabits #guthealth #fiber #highfiber #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

If you have goals and are on a time crunch, are @Starbucks protein choices a good option?

I bought @DrinkKoia premade protein shakes which narrowly miss passing The Test at 190 calories and 18g of protein. In my opinion, if you’re in a pinch this is a perfectly fine option.

They also have the @PerfectBar which is 17g of protein. This would need to be 170 calories or less in order to pass The Test – however – it has 340 calories which absolutely 💣 the test. It’s a food with protein in it, but I would not consider this a high-protein food.

Stick with the Koia shake if you’re looking to supplement while at Starbucks.

#shorts #healthystarbucks #lowcalstarbucks #starbuckshealthyoptions #starbuckshacks #fall #coffee #icedcoffee #healthyrecipe #training #personaltrainer #onlinecoach #weightloss #smartchoices #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: Jay, a Zemer Method coaching client, lost 12lbs in 4 months. Here are some of his successes while on coaching:

✅ Lost 12lbs while being a working professional and dad
✅ Crushing his nutrition targets while eating foods he enjoys
✅ Consistently lifting 4 times a week and hitting 15k steps daily

He said the accountability and education concerning how to track his intake accurately has been huge for him. The accountability allows him to be a lot more mindful about his intake and stops him from giving up.
Jay has been an excellent client, consistently communicating throughout his fitness journey. Together, we developed strategies for dining out, kids’ events, and busy work schedules. We also established a structured lifting routine to help him achieve his desired body composition. I am so excited to see his continued growth!
Link in bio to change your life.

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