People think a serving size of fruit and vegetables is a handful.

The reality is an actual serving is far more substantial while still having very little calories with a lot of nutrients.

#fiber #fruit #highfiber #healthylifestyle #healthyliving #healthyeating #caloriedeficit #caloriecounting #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

@ChickFilA Diet Hacks… because real life happens to real people.

No, I don’t suggest you go out of your way to eat fast food. But I do understand that people have busy careers, juggle kids’ schedules, or have a travel-heavy position.

I’ve vetted thousands of menus from Michelin star restaurants to fast food. Here’s some diet-friendly options you can opt for at Chick-fil-a:

1️⃣ Grilled Nuggets (12 count) + Zesty Buffalo Sauce – 405 calories, 40g protein
2️⃣ Kale Crunch Side Salad – 170 calories, 4g protein
3️⃣Spicy Chicken Sandwich – 450 calories, 28g protein
4️⃣Cobb Salad + Grilled Chicken – 710 calories, 40g protein
5️⃣ Egg White Grill – 300 calories, 27g protein
6️⃣ Fruit cup – 70 calories

#chickfila #fastfood #healthychoices #healthysnacks #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Excited to share today’s video where I go through extensive bloodwork and testing as part of my Executive Health Scan at Fountain Life.

This one is packed with comprehensive testing to assess everything from my cardiovascular health to genetic risk factors and overall performance. Here’s what we’re diving into and why these tests matter:

🔘 In-Depth Bloodwork – Gives insight into key health markers like cholesterol, blood sugar, hormones, and nutrient levels. Essential for optimizing long-term health and performance.

🔘 Blood Pressure & EKG – Evaluates heart health and detects any irregularities that could signal cardiovascular risks.

🔘 Stability Test – Assesses balance, coordination, and muscular control, which are crucial for injury prevention and overall movement quality.

🔘 Sniff Test – A lesser-known but valuable test for neurological health, as changes in smell perception can indicate early signs of cognitive decline.

🔘 Polygenic Risk Analysis & Whole Genome Sequencing (Nebula) – These advanced genetic tests provide insights into disease risk, longevity factors, and how my body responds to diet, exercise, and recovery.

🔘 Grip Test – A simple yet powerful indicator of overall strength, longevity, and even cardiovascular health.

I’m doing all of this to gain a better understanding of my body and how to optimize my health, performance, and longevity. If you’re serious about your fitness and well-being, these types of tests can provide actionable insights to fine-tune your training, recovery, and nutrition.

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My thighs measure 30 inches. Why? Because of these go-to quad exercises. In this video, I am utilizing the Youtube tier list format to explain why you need to incorporate these into your workout program:

1️⃣ Tier S – Hack Squats
2️⃣ Tier S – Leg Press
3️⃣ Tier A – Pendulum Squat
4️⃣ Tier A – Leg Extensions
5️⃣ Tier A – Barbell Bulgarian Split Squat
6️⃣ Tier B – Heels Elevated Barbell Back Squat
7️⃣ Tier B – Walking/Reverse Lunges

#shorts #legday #quads #quadexercises #squats #fitnesstips #fitnesstip #fitness #bodybuilding #training #muscle #strength #workoutvideos #workoutvids #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re at @TraderJoes and I’m gonna show you how to be an adult and get fruit and/or vegetables with every single meal:

1️⃣ Frozen berries – this is such an easy way to get fruit in the morning. You can do this by making a smoothie or adding to your nonfat Greek yogurt.

2️⃣ Oranges – if you can take fruit on-the-go, that’s a major bonus. Oranges are a great way to do so because of the peel.

3️⃣ Frozen veggie mix – one of the most convenient ways to incorporate veggies into lunchtime. Trader Joe’s has a ton of options, I love the Fancy Vegetable Medley and Pepper and Onion mixes.

4️⃣ Carrots – love keeping baby carrots on hand as a snack. These can be dipped in a bunch of different things like a nonfat Greek yogurt dip or a pre-portioned container of guacamole.

5️⃣ Shelled edamame – high in fiber, high in protein, and a simple way to snack during the day.

6️⃣ Leafy vegetables – love this option as a high volume food which means you can eat a lot of it for very little calories.

7️⃣ Potatoes, broccoli, asparagus, brussels sprouts – all great options for dinner.

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

I’m going to talk to you about 3️⃣ antioxidants for your health:

1️⃣ Ubiquinol – I take 200mg every morning. This is the precursor for CoQ10 and tends to be more bioavailable than CoQ10. This is the GOAT antioxidant for cardiovascular health 🐐 I routinely ask clients to talk to their doctor about taking this supplement due to its cardiovascular benefits.

2️⃣ Glutathione – This is a powerful antioxidant that helps detoxify the liver. You hear people on social media constantly talk about detoxing which is usually total bullshit – you don’t need a tea or potion to do that. The function of the liver is to detoxify your body. This antioxidant aids in that function. I suggest taking the precursors to Glutathione because it’s more bioavailable – I take 1000mg of N-acetylcysteine and I take 3g of Glycine every day.

3️⃣ Curcumin – This is the active ingredient in the root Turmeric. This is both an antioxidant and an anti-inflammatory. Curcumins health benefits are numerous however there can be some side effects when taken in high dosages. The usual recommended dose is 400-600mg. Due to the additional side effects that this supplement may have, it’s important to discuss with your physician beforehand.

Remember: Always talk to a clinician before adding a supplement into your routine.

#shorts #supplements #supplement #supplementreview #dietarysupplement #antioxidants #antiinflammatory #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam