Are you traveling this holiday season to see friends and family? Here are my 3 biggest tips to keep in mind:

1️⃣ Go to the grocery store when you arrive. Whether you’re staying with friends or at a hotel, start your trip off by stopping at the grocery store. Grab anything you will need throughout your stay.

2️⃣ Watch your portion size. You can still enjoy meals with friends and family but don’t turn it into a buffet. You can also still enjoy meals on your own, don’t overthink it.

3️⃣ Be active. Find a local gym and maintain your exercise schedule. Getting yourself in the gym will clear your mind and make you think about every other decision in your life.

#shorts #traveling #traveltips #thanksgiving #christmas #hanukkah #christmasdinner #christmascookies #drinking #holidays #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #weightlosstips #nutrition #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Yeah… this is really odd behavior.

Some people have been speculating on what’s causing Liver King’s behavior and mental decline. Is it drug abuse? It is certainly a major contributing factor. Remember, this is the same man that was exposed for spending $12,000 a month on performance enhancing drugs.

Steroids, when abused, are neurodegenerative.

I’m not talking about Testosterone Replacement Therapy. I am very open about taking TRT and how positively it has impacted my life and health. TRT does not cause supraphysiological responses when taken at the appropriate dosage.

I recently did an executive health scan where they did a scan of my brain. This scan showed that my brain was 10 years younger than my biological age. This means that my testosterone levels are in a healthy range and I am taking the appropriate precautions to prevent degeneration.

Here are my suggestions to you to protect your brain health:
1️⃣ Get plenty of sleep
2️⃣ Exercise regularly
3️⃣ Improving nutrition – berries, walnuts, healthy fats like olive oil, dark chocolate, salmon, trout, anchovies, omega-3s
4️⃣ Supplementation – fish oil, CBD are both supplements that I take that are neuroprotective

These are things you can implement to protect your mind–besides not abusing steroids…

#shorts #liverking #carnivoremd #seedoils #realtalk #muscle #fitness #fitnesstips #trainertips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here’s what I would pick up at @Wegmans to support your weight loss goals:

1️⃣ @Good_Culture low fat cottage cheese
2️⃣ @Alfresco_AllNatural chicken sausage
3️⃣ Kidney beans
4️⃣ @PremierProtein cereal
5️⃣ Rabbit
6️⃣ @Barilla high protein pasta
7️⃣ Oranges
8️⃣ @EatenLightened sundae cones and ice cream bars

#shorts #wegmans #wegmanshaul #grocerylist #protein #highprotein #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

One of the biggest hurdles I see when people start dieting is struggling to stay under their calorie goal while trying to hit their protein target.

With that being said, single-serving Greek yogurt is a fantastic option to add to your day-to-day to boost your macros while staying low in calories.

A new yogurt option I’ve been loving is @IcelandicProvisions. This is a low-fat, flavored Greek yogurt. I love their fun flavors and they all pass The Protein Test.

Remember The Protein Test: take the grams of protein, add a 0 to it, does this product have that many calories or less?

In this case, Icelandic Provisions passes The Test, tastes great, and is a very easy addition to your dieting routine.

#shorts #healthyeating #cleaneating #greekyogurt #eatclean #nutrientdense #mealprepideas #mealprep #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here are some supplements that I would actually buy at @WholeFoods and their benefits:

1️⃣ @JarrowFormulas Ubiquinol – supports heart health acting as a potent antioxidant

2️⃣ @NordicNaturals Fish oil – provides essential omega-3 fatty acids that promote cardiovascular health and reduce inflammation

3️⃣ @SolarayVitamins Magnesium glycinate – muscle relaxation, sleep, and supports nervous system function

4️⃣ @SolarayVitamins Vitamin D3 + K2 – enhances bone health and calcium absorption while supporting immune function

5️⃣ @SolarayVitamins Berberine – regulates blood sugar and supports a healthy metabolism

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

Key and Peele hitting the nail on the head here.

Let’s talk about why this is the case…

It’s simply a game of numbers. If you are a bigger person, you are going to burn more calories as opposed to a smaller person.

The other reality is that weight training involves leverage, meaning a bigger person can lift heavier weights which equals to burning more calories.

Compare a 6’2 250lb male (me) to a 180lb male… I’m likely burning more calories than that person. I’m also capable of exerting more force when training than that person which allows me to burn more calories. When lifting, there is a component of leverage, especially with lifts like deadlifts, so a heavier person is likely capable of generating more force.

There is also a hormonal difference between males and females. Males have testosterone which allows more muscle mass which is highly metabolic.

It’s important to remember these things and not get too angry when you see different timelines for reaching your health goals. Remember: you’re only competing with yourself.

Also, a caveat, genetics do play a factor in both metabolism and strength. Sometimes people are simply stronger than others regardless of size. Some other people, regardless of weight and body composition, are simply more metabolic.

#shorts #keyandpeele #comedy #skit #sketch #weightloss #nutrition #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam