80% of your food should come from single-ingredient foods, like Brussels sprouts, banana, salmon, oatmeal, or avocado. But there is freedom to enjoy 20% of what you eat, even if this includes packaged foods.

You want to be careful of your total sodium intake every day, so I would recommend the majority of your food, again, be single-ingredient foods, but @kevins.natural.foods is a great option for those nights you’re too tired to cook.

Let’s face it, no one eats perfect all the time, and the reality is you can make room for foods you enjoy or that are convenient and still be healthy. Here’s to vegging out on a rainy Sunday or turning to a convenient option after a long day at work.

#easydinners #healthydinners #groceryshopping #protein #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Low-calorie, high-protein snacks:

💥Premade protein shakes
💥Protein chips
💥Jerky
💥Nonfat cottage cheese
💥Nonfat Greek yogurt
💥Low fat cheese sticks
💥Hard boiled eggs
💥Protein bars

#protein #highproteinsnack #proteinsnack #lowcalorie #lowcaloriehighprotein #healthysnack #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #trackingmacros #macrocounting #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I lift heavy to build muscle, but it’s not because I care about the numbers on the bar or feeding my ego. It’s about challenging my muscles because that is how they will grow. I try to keep my reps between 6-12 on compound movements so the sets don’t drag on, my heart rate doesn’t remain elevated for too long and I can maintain the focus required to train near to failure.

The following study cited stresses that whether you use lighter weight or train heavy it is imperative that you challenge yourself. They looked at two groups, one using weights that were greater than 60% of their 1 rep max I prefer prefer to train with and another group using weights that were less than 60% of their 1 rep max. Both groups trained with these weights near to failure. This is the only way to change your body by pushing yourself in the gym.

Source: Schoenfeld, Brad J. et al. “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis.” J Strength Cond Res, December 2017

We filmed this video at @madisonavestrengthlab

#liftingheavy #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

You all know I love @missionfoodsus Carb Balance wraps. It’s one of my favorite foods to hit my fiber goal daily.

I care about fiber because it improves blood pressure, cholesterol, and reduces my risk for cancer and heart disease. Besides, who doesn’t enjoy a fajita from time to time?

I throw some skirt steak or chicken thighs on these bad boys, and add a little bit of low calorie salsa and some spicy guacamole. It’s one of my favorite things to eat for lunch.

#missionbyme #fiber #highfiber #healthylunch #lowcarb #lowcarbwraps #costco #costcobuys #costcofinds #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I did a previous post saying Clif bars are outdated. They lack protein, but many of you pointed out people are not eating them as a protein source, but instead for energy.

However, there are two things that slow down the digestion of carbohydrates: dietary fat and fiber. Clif bars have an ample source of both. So the energy that these bars are intending to provide is not readily available.

If you were looking for more readily available sources of energy, things like white rice or pasta are far better options to load up on carbs. If you’re simply looking to get as many calories as possible, a jar of peanut butter is another option. There are very few circumstances in which Clif bars would actually be my go-to, in fact I can think of almost none that average people who buy Clif bars are facing.

#foodreview #proteinbar #energybar #clifbar #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Pure Protein bars vs. Kirkland protein bars. These are both found at Costco.

When it comes to macros they’re both bonkers, they more than pass the test of 10g protein per 100 calories.

When it comes to taste, with protein bars it’s all about texture. Kirkland has that firmer texture that’s reminiscent of Quest bars, so if you’re into that sort of thing you’ll prefer Kirkland. The Pure Protein bars are more chewy and you may find them more appetizing because of that.

I think which one is tastier is debatable, but to me the Kirkland one reigns supreme because it has significantly more fiber. I could eat a Pure Protein bar and be hungry 45 minutes later, and likely the Kirkland protein bar will keep me feeling full for hours because of the digestive effects of fiber.

#foodreview #proteinbar #highprotein #protein #costco #costcobuys #costcofinds #pureprotein #fiber #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam