Easy macro-friendly dinners at Costco:

1️⃣ @kevins.natural.foods entrees

2️⃣ Rotisserie chicken

3️⃣ @justbarechicken spicy chicken breast

4️⃣ Fully cooked shrimp

5️⃣ Gyro kits

6️⃣ Sliced grass-fed beef sirloin

#costco #costcobuys #costcofinds #costcohaul #grocerylist #healthydinner #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I don’t consider the Perfect Bar to be a protein bar. I consider it to be a delicious-tasting nut bar with most of the calories coming from fat, followed by carbohydrates.

It’s one of my absolute favorite “protein” bars on the market because it just has a buttery, grainy, delicious taste, and it centers around one of my favorite trigger foods in the world, nut butter. But the Perfect Bar will not help you meet your protein needs. Most of the bars have 12-15g protein.

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

Trying a new exercise or getting back into the gym? My recommendation is to choose conservative weights for each exercise. My dad told me as a child, “You can always add, you can’t always subtract.” He was a chef and he always felt if you put too much salt in a dish you’d ruin it. The same is true with picking too heavy of a weight- you will burn out too quickly and you won’t be able to get the volume you need to train adequately.

What I would do is gradually work yourself up in weight, making calculated decisions until your sets become too difficult to hold a conversation. You can apply this to any rep scheme.

Once you’ve established your working weight you should try to beat it week over week. This doesn’t mean adding massive amounts of weight, it could simply mean picking up 5lbs heavier than you did the previous week.

#progressiveoverload #muscle #strength #strengthtraining #bodybuilding #workoutvideos #workoutvids #trainertips #workouttips #fitnesstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Ever since I changed my mindset surrounding dieting to be more flexible, I started seeing real results. Come grocery shopping with me at BJ’s to see my top picks:

1️⃣ Grass-fed grass finished steak 🥩

2️⃣ @Wyman’s Banana berry blend

3️⃣ @Quest Protein bars

4️⃣ Artichoke hearts

5️⃣ Norwegian farm-raised salmon

6️⃣ @Twogood Ultra-filtrated yogurt

7️⃣ 100 calorie serving almonds

8️⃣ @Clio Greek yogurt bars

@chomps is a decent alternative to the traditional protein bar. There’s no nitrates, sugar, and the sodium is relatively low, especially for a jerky. However, despite passing the test (10g protein per 100 calories), there are more macro-friendly options for protein.

This is still considered a processed bar, but some people may feel more comfortable with this than a traditional protein bar.

#costco #costcobuys #costcofinds #costcohaul #chomps #highproteinsnack #protein #highprotein #sugarfree #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I’m going to take you through an intense leg day training session with coaching client Justin Martinez. Justin has a deep passion for running and as a result has started running marathons. He went from running 40 miles a week to running 70 miles a week at his peak. He ran his first marathon in 4 hours, then ran his second in 3 hours 13 minutes. Justin is seeking to qualify for the Boston Marathon this year, so this session is designed to help him perform better on his runs.

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Shopping on a diet at @walmart, part 2:

1️⃣ Lean bison, no antibiotics or hormones added

2️⃣ @magicspooncereal

3️⃣ @gatsbychocolate

4️⃣ Peaches

5️⃣ @builtbar (use my code: ZEMER10)

6️⃣ Wild-caught haddock

7️⃣ @optimumnutrition whey protein

8️⃣ Individual servings of pistachios

#walmart #walmartfinds #walmarthaul #walmartrun #lowcalorie #protein #highprotein #magicspoon #builtbar #optimumnutrition #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Sun’s out, guns out 💪 I’m going to take you through a 4-exercise arm day that focuses around progressive overload- getting stronger in your exercises week over week.

1️⃣ Overhead tricep extension – 3×10

2️⃣ JM press – 3×10

3️⃣ Seated bicep curls – 3×15

4️⃣ Facing away cable curls – 3×15

#sunsoutgunsout #armday #armworkout #progressiveoverload #triceps #biceps #bicepsandtriceps #bicepcurls #tricepextensions #muscle #strength #strengthtraining #bodybuilding #workoutvideos #workoutvids #trainertips #workouttips #fitnesstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

@peterattiamd is talking about strength assessment tests that they use at his clinic with @hubermanlab. One of the tests is a 2-minute grip strength test. If you’re a man you carry two dumbbells that total your bodyweight, and if you’re a woman you carry two dumbbells that total 75% of your bodyweight.

I weigh approximately 240lbs, so I carried two 120lb dumbbells for as long as I possibly could. I only lasted 70 seconds. I think this is way more difficult than being able to deadlift your bodyweight for 10 reps. There are very few people capable of passing this test. Try it out.

#gripstrength #gripstrengthtraining #fitnesstest #peterattia #hubermanlab #training #trainingtips #trainertips #fitnesstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Costco high protein finds:

1️⃣ Lean ground turkey (93/7)

2️⃣ @isopurecompany protein

3️⃣ Wild-caught fish

4️⃣ @amylufoods breakfast sausages

5️⃣ @fairlife Core Power

6️⃣ @jarlsberg_ skim milk cheese

7️⃣ Fresh Additions chicken breast bites

#costco #costcobuys #costcofinds #costcohaul #grocerylist #kirklandsignature #isopure #fairlife #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam