How to correctly preform a dual lat pull down:

1. Adjust the seat in order to have your knees at a 90 degree angle.
2. Grip the bar in a pronated position with your hands facing away from you.
3. Sit up straight and watch your posture. Keep your shoulders relaxed but do not lean backwards. You should feel this exercise in you arms and core, if you’re using your back you’re not working the intended muscle groups.
4. Do not use momentum on this exercise. Focus on engaging your Lats each and every rep. Stay in control of the movement.
5. Squeeze your shoulder blades at the bottom portion of this movement to fully engage your Lats.

Creatine is the most scientifically established supplement. Most adults should be taking Creatine Monohydrate every single day:

Increased strength
Increased Endurance
Increased Force Production (Power)
Increased muscle mass
5️⃣ Improved cognitive function

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

Back at @BJs for my favorite grocery finds.
1️⃣ @birdseyevegetables sheet pan meals
2️⃣ @horizonorganic cheese sticks
3️⃣ Wild caught snapper
4️⃣ @applegate deli meat
5️⃣ @daveskillerbread Killer Bread
6️⃣ @questnutrition chips
7️⃣ Green grapes
8️⃣ @alaninutrition protein shakes

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

Got this question from @oujones1 – how to determine if a food is high in protein. This time, we are using protein bars and shakes. I have previously looked at meat.

Remember, to determine if a food is high in protein, there should be 10g of protein for every 100 calories.

Let’s look at some nutrition labels on some protein shakes and protein bars and see if they pass the test:

❌Power Crunch Bar – 220 calories, 13g protein = does NOT pass the test
Take the 13g and add a 0 – are the calories 130 calories or less? No. Then it does not pass the test.

✅Barebell Protein Bar – 200 calories, 20g protein = passes the test
In the case of the Barebell protein bar, we need to take 20g and add a 0. Are the calories 200 calories or less? Yes. It passes!

✅Fairlife Nutrition Plan – 150 calories, 30g protein = absolutely OBLITERATES the test
In the case of Fairlife, we need to add a 0 to end of 30g. Is the shake 300 calories or less? In this case, it obliterates the test.

For effective protein consumption within calorie limits, it’s crucial to analyze the nutritional information on food labels.

#highprotein #protein #proteinbars #proteinsnacks #highproteindiet #cooking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Dieting is all about time management. Having convenient and ready-to-go protein options on hand makes it easier to hit your protein targets. You are also way more likely to adhere to your diet if it’s easy and accessible.

Here are 4️⃣ high-protein foods that are always in my fridge:

✅Non-fat Greek yogurt – 110 calories, 17g protein
✅Hard-boiled eggs – 60 calories, 6g protein
✅Smoked salmon – 80 calories, 13g protein
✅Non-fat cottage cheese – 80 calories, 15g protein

#protein #highprotein #greekyogurt #cottagecheese #traderjoes #tjsfinds #shoppinglist #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

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