Client spotlight: James Harsh @jamesharsh23 is a coaching client on @getverb who lost over 20lbs with me. Here’s what he had to say about his experience:

“With 2 young children and a demanding schedule, Jake took all the guesswork out of my diet and workout routines. I signed up for coaching after starting a weight loss journey of my own. After losing a good amount of weight, I decided to sign up for Jake’s coaching and kick things further into gear.

Working with Jake really made me realize the importance of protein and fiber in my diet. We worked together and found meals/products that I truly enjoy that make dieting much easier and sustainable.

I simply followed the plan and saw results. After 7 months, I was able to lose over 20lbs on the program on top of the weight I had lost on my own. I cannot recommend his service enough.”

Link in bio and story to change your life.

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

I’m here with Dr. Johnny discussing elbow tendonitis. The truth is, as we age, we encounter inconveniences such as elbow tendonitis. This condition arises when the arm is consistently in an extended and pronated position, leading to an overload on a specific area and resulting in nagging pain. Discover some effective ways to alleviate elbow tendonitis pain with Dr. Johnny and myself by implementing some of these tips.

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Let’s discuss the Trinity of Fat Loss:

1️⃣ Caloric Deficit: When it comes to losing fat in a timely matter it’s about energy balance. You must be burning more than you are consuming. Of course, it’s always important that most of these calories are also coming from nutritious sources so you can maintain energy and feel satiated while doing this.  

2️⃣ Protein Consumption: If you are active and looking to build muscle start with having .8 grams of protein per pound of body weight. Not everyone needs this much protein but when you are working out 4 or more days a week, in a caloric deficient this is going to help at minimum maintain muscle while not being hungry. Also having protein goal will help you make better food choices.

3️⃣ Resistance Training: The minimum suggestion for weight training is 2 sessions a week approximately 90 minutes in total. But this is at a minimum, I personally lift 5-6 days a week and I recommend my clients lift at least 3 days a week if they are serious about building muscle. Focus on proper form, full range of motion for each rep, training near-to-failure on sets other than your warm up, and doing appropriately 10 sets per muscle group each week.

Source: Eglseer, D., Traxler, M., Embacher, S., Reiter, L., Schoufour, J., Weijs, P., Voortman, T., Boirie, Y., Cruz-Jentoft, A., & Bauer, S. (2023, April 6). Nutrition and exercise interventions to improve body composition for persons with overweight or obesity near retirement age: A systematic review and network meta-analysis of randomized controlled trials. Science Direct. https://www.sciencedirect.com/science/article/pii/S2161831323002867

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

Legendary Popped Protein Chips.

The bag is massive, the taste is great, and the macros surpass the test (20g protein, 150 calories.)

Personally, my third meal of the day is typically a sandwich or burger on fiber-rich bread with a bag of protein chips on the side – so products like these are eaten in my everyday life. I personally prefer the Quest chips but these are also a fantastic option.

I highly recommend this product especially if you need to easily supplement your daily protein game.

#highprotein #protein #proteinchips #legendaryfoods #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Everyone loves @TraderJoes… I’m no different. Come shopping with me as I pick up a few of my favorite TJ diet finds:

1️⃣ Guacamole made with non-fat greek yogurt
2️⃣ Fruit bars made with nothing but fruit
3️⃣ Pumpkin chipotle roasting sauce
4️⃣ Turkey burgers
5️⃣ Light shredded cheese
6️⃣ Ground chicken
7️⃣ Wild-caught sockeye and Norwegian farm-raised salmon
8️⃣ Sriracha sauce

#traderjoesfinds #tjobsessed #traderjoeshaul #traderjoes #traderjoeslist #grocerylist #groceryshopping #mealprep #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

How much protein can you absorb in one meal? Despite the significant advancements in research on nutrition and fitness over the past century, we still don’t have a definitive answer to this question. People go back and forth with each other on the internet, but it’s largely speculative.

A recent study (Trommelen J, van Lieshout GAA, Nyakayiru J, et al. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023;4(12):101324. doi:10.1016/j.xcrm.2023.101324) examined two post-workout groups with different serving sizes of protein. One group consumed 25g of milk protein, while the other had 100g of milk protein, both after a total body resistance training session. The results showed that the group consuming 100g of protein experienced a longer period of anabolism (muscle building) compared to the group that had 25g of protein.

It’s essential to note that this is just one study, and more research is needed. There are also limitations to this study, but what’s important to realize is that we haven’t established an upper limit for how much protein one can absorb.

Although the study used milk protein, these results could likely be replicated with any complete protein source. Milk protein was possibly chosen due to its convenience, especially when consuming 100g of protein in one meal. @human.improvement is a brand I’ve talked about before because it contains both psyllium husk for fiber and protein. It contains quality ingredients and tastes like actual food. My discount code is JZ15 and you can find it linked in my bio.

#protein #proteinpowder #proteinshake #proteinsmoothie #humanimprovement #psylliumhusk #healthylifestyle #healthyliving #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam