How to train your chest… effectively:

1️⃣ Focus on compound movements
2️⃣ Emphasize the stretch portion of the lift
3️⃣ Understand the anatomy of the chest
4️⃣ Vary the angles of your lifts
5️⃣ As always, focus on:
🔘 Progressive overload – Gradually increase the weight you lift. This challenges your muscles and forces them to grow. Aim to increase the weight or the number of reps each week.
🔘 Training near to failure – Focus on lifting with high intensity. Aim to stay within an RIR (Reps In Reserve) range of 1-2 or an RPE (Rate of Perceived Exertion) of 8-10.
🔘 Rest and recovery – Ensure you have adequate rest between sets and workouts. Muscles grow during rest, so don’t neglect your recovery time. Aim for at least 72 hours of rest before working the chest again.
🔘 Nutrition – Proper nutrition is key to muscle growth. Ensure you’re consuming enough protein, healthy fats, and carbohydrates. If you aren’t hitting your protein goal, simply increase the portion size of proteins in each meal. For example, if you’re currently eating 6oz of protein, boost that to 8oz. If you still aren’t hitting your protein target, consider supplementing with shakes and protein bars.
🔘 Consistency – Stay consistent with your workouts and nutrition. Results take time, so keep at it and stay patient.

#chest #chestday #reprange #hypertrophy #fitnesstips #fitnesstip #fitness #bodybuilding #training #muscle #strength #workoutvideos #workoutvids #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here at @Costco showing you high-protein breakfast options:

1️⃣ Eat In’s spinach, feta, and sun-dried tomato wrap
2️⃣ @KodiakCakes pancake mix mixed with egg whites
3️⃣ Oatmeal prepared either sweet or savory – for sweet, I love mixing chocolate whey protein and peanut butter in and, for savory, I love mixing eggs into the cooked oatmeal with some salt
4️⃣ Smoked salmon on a high-fiber bagel
5️⃣ Nonfat Greek yogurt with berries and dark chocolate
6️⃣ Chicken sausage with egg whites

#shorts #costco #costcofinds #highprotein #breakfastideas #healthybreakfast #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Fitness has always been a cornerstone of my life, shaping not just my career but my everyday routines. For the past decade, I’ve had the privilege of being a premier trainer in the NYC area, working with clients to help them achieve their fitness goals.

Recently, I took on a new project—building out a garage gym. For anyone who’s done this, you know the challenge lies in finding equipment that strikes the perfect balance between functionality and space efficiency. I had a checklist in mind:

✅ Compact footprint to maximize space
✅ Multifunctional to cover a variety of exercises
✅ Intuitive and easy to use
✅ Tough enough to match the intensity of my training

That’s why I was immediately drawn to @FreakAthlete.co’s Hyper Pro. It hits every mark. The fact that it can literally be rolled away when not in use was a game-changer for my setup. Plus, its adjustability allows me to seamlessly adapt it to my workouts. The Hyper Pro isn’t just versatile – it essentially replaces nine different machines and unlocks over 25 exercise variations.

For anyone looking to optimize their home gym without sacrificing performance, this piece of equipment is an absolute must have.

#shorts #homegym #athomeworkout #garagegym #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

“Are you on steroids?”

It’s one of the most common things I hear online — and honestly, it’s one of my favorite “insults”. Why? Because I deserve it.

If you don’t follow me on socials, you might not realize how transparent I’ve been about being on Testosterone Replacement Therapy (TRT). I take 250mg of Testosterone Cypionate per week, prescribed and monitored by my doctor.

Let me be clear — if you’re considering TRT, it’s not something to take lightly or jump into without proper medical oversight.

I prioritize my health by regularly getting bloodwork done. I also schedule annual echocardiograms along with VO2 max testing, and recently completed an executive health scan that was an even deeper dive than I’ve previously had into my complete health. Staying on top of these things isn’t optional — it’s essential.

Am I glad I started TRT? Without a doubt it’s been a positive experience for me.

That said, TRT isn’t for everyone. One of the biggest trade-offs I faced was infertility. When I began this journey, having kids wasn’t something I envisioned in my future, so it didn’t feel like a sacrifice at the time. But it’s a consequence that’s important to recognize and weigh carefully.

Fortunately, I did have banked sperm, however, this resulted in us having to go through IVF. Which, in fairness, can really be a lot on your partner. Also, I’m likely going to need a hair transplant at some point. I’m thinking about doing it in the winter of 2026. It definitely thinned my hair and despite spending roughly $10k on laser hair removal, my back shoulders need constant grooming to keep the hair off.

I’m not a doctor, and I won’t pretend to play one on Instagram. I firmly believe with years of research that TRT is perfectly healthy when monitored appropriately. (Lincoff, A Michael et al. “Cardiovascular Safety of Testosterone-Replacement Therapy.” The New England journal of medicine vol. 389,2 (2023): 107-117. doi:10.1056/NEJMoa2215025)

This is purely my experience, and if TRT is something you’re curious about, it’s a conversation that needs to happen with your healthcare provider.

#shorts #getlabs #labwork #metabolicpanels #hormonepanels #hormones #trt #testosterone #testosteronereplacementtherapy #lowtestosterone #bloodwork #menshealth #muscle #musclemass #musclebuilding #performancecoach #personaltrainer #nyctrainer #nycfitfam #nycfitness

A lot of people don’t realize just how many liquid calories they consume in a day. Here at @TraderJoes, you can find many lower calorie, diet-friendly drinks:

1️⃣ Sparkling water – I love the raspberry lime and mandarin orange
2️⃣ Unsweetened black tea – you can add an artificial sweetener if you like it a bit sweeter
3️⃣ Low-calorie lemonade – has ⅓ as many calories as the other juices here
4️⃣ Sparkling fruit teas – a lot of flavors to switch it up

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

Something I’m very passionate about… protein-rich snacks. Particularly, loving the protein chip market right now.

Here is a list of my favorite protein chips in the game:

⭐️ Overall favorite flavor hands down: Atkins Chipotle BBQ – these are so good and I have yet to find another brand come close to this flavor.

1️⃣ @QuestNutrition – this is my favorite protein chip brand hands down. Quest nails the spicy flavors I love like Spicy Sweet Chili, Chili Lime, and Hot & Spicy.

2️⃣ @WholesomeProvisions – this brand only has a couple of flavors out but they are both really good. BBQ and Sea Salt & Vinegar both deliver crunch and an explosion of flavor.

3️⃣ @LegendaryFoods – Legendary has tapped into really fun flavors. I don’t prefer their style of chip over the others (think Popcorners versus Lays) however, you get a wide variety of flavors to keep dieting interesting.

Honorable Mention: @Crisp.Power Protein Pretzels are delicious and are the best in terms of macros. I love the everything bagel pretzels.

#highprotein #protein #proteinchips #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam 
Something I’m very passionate about… protein-rich snacks. Particularly, loving the protein chip market right now.

Here is a list of my favorite protein chips in the game:

⭐️ Overall favorite flavor hands down: Atkins Chipotle BBQ – these are so good and I have yet to find another brand come close to this flavor.

1️⃣ @QuestNutrition – this is my favorite protein chip brand hands down. Quest nails the spicy flavors I love like Spicy Sweet Chili, Chili Lime, and Hot & Spicy.

2️⃣ @WholesomeProvisions – this brand only has a couple of flavors out but they are both really good. BBQ and Sea Salt & Vinegar both deliver crunch and an explosion of flavor.

3️⃣ @LegendaryFoods – Legendary has tapped into really fun flavors. I don’t prefer their style of chip over the others (think Popcorners versus Lays) however, you get a wide variety of flavors to keep dieting interesting.

Honorable Mention: @Crisp.Power Protein Pretzels are delicious and are the best in terms of macros. I love the everything bagel pretzels.

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