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#nycfitfam represents a community of fitness enthusiasts in New York City, sharing workouts, healthy recipes, motivational content, and lifestyle tips. It's a vibrant network fostering support, encouragement, and active living.

My 3 favorite frozen burger patties from @Costco: 🥉Kirkland ground sirloin patties – 320 calories, 28g protein 🥈@ColumbusMeats turkey burgers - 240 calories, 30g protein 🥇@TridentSeafoods Alaskan salmon burgers - 170 calories, 20g protein and chocked full of omega-3 fatty acids #burgers #highprotein #protein #easydinners #healthydinners #costco #costcobuys #costcofinds #healthylifestyle #healthyeating #trackingmacros #macrocounting #caloriedeficit #weightloss #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

One of my favorite @TraderJoes seasonal options are the Root Vegetable Fries. These have the single best macros of any frozen fries. I love these in the air fryer or oven. This is a fantastic option for a high volume food packed with nutrients. Some of my favorite ways to enjoy them: 🔘 With a bison burger on high fiber bread 🔘 As a snack with @FlavorGangOfficial Sweet Papi Sauce 🔘 Accompanying my Kirkland Lightly Breaded Chicken Chunks Have you tried these? What do you think? #traderjoes #traderjoesfinds #traderjoeslist #traderjoeshaul #fries #healthyfries #frenchfries #grocerylist #groceryshopping #protein #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Back at @WholeFoods to share my favorite carbohydrate sources while dieting: 1️⃣ @FoodForLifeBaking Ezekiel cinnamon raisin English muffins 2️⃣ @StrongRoots Proper Fries 3️⃣ @AllGoodles pasta 4️⃣ Shredded hash browns 5️⃣ @EatBetter Bagels #wholefoods #wholefoodshaul #grocerylist #groceryshopping #groceryhaul #protein #highprotein #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re here at @Costco to talk about my four favorite ground beef options: 1️⃣ 93/7 ground beef - obliterates The Test and is readily available in the meat department. 2️⃣ 90/10 ground beef - passes The Test and is an excellent lean protein source. 3️⃣ 88/12 ground beef - the most affordable option and passes The Test narrowly; however is not a lean option. 4️⃣ Grass-fed, grass-finished ground beef - does not pass The Test and isn’t considered a lean protein source. Remember The Protein Test: 10g of protein per every 100 calories! #groundbeef #leanmeat #leanprotein #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re here at @Costco to talk about my four favorite ground beef options: 1️⃣ 93/7 ground beef - obliterates The Test and is readily available in the meat department. 2️⃣ 90/10 ground beef - passes The Test and is an excellent lean protein source. 3️⃣ 88/12 ground beef - the most affordable option and passes The Test narrowly; however is not a lean option. 4️⃣ Grass-fed, grass-finished ground beef - does not pass The Test and isn’t considered a lean protein source. Remember The Protein Test: 10g of protein per every 100 calories! #groundbeef #leanmeat #leanprotein #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Sweet potato fries are chock full of fiber and loaded with antioxidants. But the reality is that most potatoes have health benefits as well. When it comes to fries, whether traditional French fries or sweet potato fries, it all comes down to how they are cooked. A deep fried potato, sweet or not, is still going to be loaded with calories. A better alternative is to take these sweet potato fries and toss them in the oven or air fryer. #sweetpotatoes #sweetpotatofries #frenchfries #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Happy New Years… now let’s get to business. Here at @TraderJoes picking up my weekly grocery haul: 1️⃣ Sparkling water 2️⃣ Walnuts 3️⃣ Greek yogurt guacamole 4️⃣ Eggs 5️⃣ Oranges 6️⃣ Smoked salmon 7️⃣ Frozen wild rice medley 8️⃣ Grass-fed ribeye 9️⃣ Frozen berry medley 1️⃣0️⃣ Non-fat Greek yogurt #traderjoes #traderjoesfinds #traderjoeslist #traderjoeshaul #grocerylist #groceryshopping #protein #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

If diet soda is just water with zero calorie sweetener, why don’t we just drink semen? That is a real statement I heard while on social media. I don’t know what the fuck is going on anymore. I really can’t tell what’s a parody on social media. I get it, you post shit like this, it gets a ton of engagement but what is even happening… No, I don’t think diet soda is on par with water, though it’s certainly fluid. I track all of my fluid intake – coffee, diet soda, water; but the GOAT of hydration is water. A frequent concern many people have is the aspartame in diet soda. Aspartame is classified as a Group 2B carcinogen – but, to be clear: radio frequency, cell phones, aloe vera, and pickles are all considered Group 2B carcinogens. This simply means they are possibly carcinogenic especially in large doses. I’d have to drink like 20+ diet sodas in a sitting for it to be considered carcinogenic. You should be drinking .66 x your body weight in water a day. Having said that, I personally really enjoy A&W zero sugar and diet Dr. Pepper. I do drink primarily water but honestly, I have 3-4 cans of diet soda a week. I enjoy it with a burger or chicken nuggets – it’s just one of the ways to make dieting more sustainable. By the way, unlike diet soda, semen isn’t calorie-free. #dietsoda #soda #carcinogen #carcinogenic #healthyeating #cleaneating #healthyrecipes #fiber #macrocounting #caloriedeficit #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

If diet soda is just water with zero calorie sweetener, why don’t we just drink semen? That is a real statement I heard while on social media. I don’t know what the fuck is going on anymore. I really can’t tell what’s a parody on social media. I get it, you post shit like this, it gets a ton of engagement but what is even happening… No, I don’t think diet soda is on par with water, though it’s certainly fluid. I track all of my fluid intake – coffee, diet soda, water; but the GOAT of hydration is water. A frequent concern many people have is the aspartame in diet soda. Aspartame is classified as a Group 2B carcinogen – but, to be clear: radio frequency, cell phones, aloe vera, and pickles are all considered Group 2B carcinogens. This simply means they are possibly carcinogenic especially in large doses. I’d have to drink like 20+ diet sodas in a sitting for it to be considered carcinogenic. You should be drinking .66 x your body weight in water a day. Having said that, I personally really enjoy A&W zero sugar and diet Dr. Pepper. I do drink primarily water but honestly, I have 3-4 cans of diet soda a week. I enjoy it with a burger or chicken nuggets – it’s just one of the ways to make dieting more sustainable. By the way, unlike diet soda, semen isn’t calorie-free. #dietsoda #soda #carcinogen #carcinogenic #healthyeating #cleaneating #healthyrecipes #fiber #macrocounting #caloriedeficit #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here at @Target for some high protein finds: 1️⃣ Good & Gather family-size chicken entrees 2️⃣ Good & Gather seasoned carne asada 3️⃣ @good_culture cottage cheese 4️⃣ Good & Gather light string cheese 5️⃣ Non-fat Greek yogurt: @ratiofood, @oikos Pro or Triple Zero, @chobani 6️⃣ @applegate Naturals deli meat 7️⃣ Good & Gather grilled chicken breast strips 8️⃣ @fairlife fat-free milk 9️⃣ Good & Gather wild caught Alaskan salmon burgers #protein #highprotein #target #targetfinds #targetrun #targethaul #goodandgather #goodculture #ratiofood #oikos #chobani #applegate #fairlife #dietingtips #weightlosstips #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

You burn fat by being in a caloric deficit—this means consuming fewer calories than your body burns. While physical activity can help create or enhance this deficit, it’s important to remember that nutrition is the primary driver of fat loss. Exercise plays a supportive, but crucial, role. To dismiss plyometrics entirely as useless is an oversimplification. Plyometric exercises—like box jumps—are excellent for improving explosive power, speed, and overall sports performance. I use these with clients frequently who are looking to improve both strength and explosivity. They are also beneficial to bone density and they also look really fucking cool on Instagram. That said, exercises like jumping jacks and burpees fall under the category of burning calories rather than achieving a specific goal. These can be somewhat useful for general physical preparedness, but I don’t love the fatiguing aspect of them. Remember: choose wisely based on your goals. When it comes to cardio, while it may not be the most efficient fat-burning tool, it’s vital for your cardiovascular health. A strong heart and lungs allow you to perform better in all aspects of fitness, including weight training. Plus, activities like steady-state cardio or HIIT can complement your caloric deficit strategy by burning additional calories. To say rowing is only exhausting is borderline irresponsible. I’m a huge advocate for weight training. It’s my passion, and I look forward to it every single day. But here’s the reality check: you don’t get shredded solely by lifting weights. Getting lean is a direct result of dialing in your nutrition—weight training enhances the process by shaping your body and helping you build and maintain muscle mass while you shed fat. As a reminder: choose your workouts and exercises based off of your goals. #musclebuilding #gymmotivation #fitnessgoals #liftheavy #trainhard #bodybuilding #strengthtraining #physiquegoals #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

You burn fat by being in a caloric deficit—this means consuming fewer calories than your body burns. While physical activity can help create or enhance this deficit, it’s important to remember that nutrition is the primary driver of fat loss. Exercise plays a supportive, but crucial, role. To dismiss plyometrics entirely as useless is an oversimplification. Plyometric exercises—like box jumps—are excellent for improving explosive power, speed, and overall sports performance. I use these with clients frequently who are looking to improve both strength and explosivity. They are also beneficial to bone density and they also look really fucking cool on Instagram. That said, exercises like jumping jacks and burpees fall under the category of burning calories rather than achieving a specific goal. These can be somewhat useful for general physical preparedness, but I don’t love the fatiguing aspect of them. Remember: choose wisely based on your goals. When it comes to cardio, while it may not be the most efficient fat-burning tool, it’s vital for your cardiovascular health. A strong heart and lungs allow you to perform better in all aspects of fitness, including weight training. Plus, activities like steady-state cardio or HIIT can complement your caloric deficit strategy by burning additional calories. To say rowing is only exhausting is borderline irresponsible. I’m a huge advocate for weight training. It’s my passion, and I look forward to it every single day. But here’s the reality check: you don’t get shredded solely by lifting weights. Getting lean is a direct result of dialing in your nutrition—weight training enhances the process by shaping your body and helping you build and maintain muscle mass while you shed fat. As a reminder: choose your workouts and exercises based off of your goals. #musclebuilding #gymmotivation #fitnessgoals #liftheavy #trainhard #bodybuilding #strengthtraining #physiquegoals #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

We need to rethink the stigma around processed foods. Take a can of wild mackerel, for example. Its ingredients—mackerel, extra virgin olive oil, water, and salt—are undeniably healthy and nutritionally dense, yet it’s considered a processed food. Similarly, Greek yogurt is a processed food. It doesn’t come straight from a cow’s udder as Greek yogurt; it undergoes a process–milk selection, pasteurization, cooling, culturing, incubation, straining, flavoring–to become the food we enjoy. When I see people touting their processed foods as a series of single-ingredient, whole foods, I can’t help but laugh at the irony. It makes me think of the people following the carnivore diet sharing their animal-based ice cream recipes which is made primarily of fruit. Clearly, fruit isn’t animal-based; botanically speaking, fruits are one of six forms of plants. I get the marketing appeal of oversimplified labels, but it’s time for some common sense. Let’s challenge these narratives and hold people accountable for spreading misleading information. #processedfood #nutritiontips #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We need to rethink the stigma around processed foods. Take a can of wild mackerel, for example. Its ingredients—mackerel, extra virgin olive oil, water, and salt—are undeniably healthy and nutritionally dense, yet it’s considered a processed food. Similarly, Greek yogurt is a processed food. It doesn’t come straight from a cow’s udder as Greek yogurt; it undergoes a process–milk selection, pasteurization, cooling, culturing, incubation, straining, flavoring–to become the food we enjoy. When I see people touting their processed foods as a series of single-ingredient, whole foods, I can’t help but laugh at the irony. It makes me think of the people following the carnivore diet sharing their animal-based ice cream recipes which is made primarily of fruit. Clearly, fruit isn’t animal-based; botanically speaking, fruits are one of six forms of plants. I get the marketing appeal of oversimplified labels, but it’s time for some common sense. Let’s challenge these narratives and hold people accountable for spreading misleading information. #processedfood #nutritiontips #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Product Review: @EatJacob protein bar. I’ve heard really horrible things about this bar so I wanted to see for myself. 220 calories and 20g of protein meaning it doesn’t pass the Protein Test, however, the bars have a lot of fiber which I do appreciate. They really push for their ingredients being clean especially making a point of the bar not containing seed oils… I don’t give a 💩 about seed oils unless your diet is made up solely of processed foods. These are also $9 a bar… to put that in perspective, the consistently easy-to-find @QuestNutrition protein bars are $3 a bar. The taste actually isn’t bad but the consistency is chewy and gritty. I personally like this more than the David bar however it’s nowhere near as tasty as a @builtbar or @barebell.usa bar. I definitely would not bother spending $9 on these. Have you tried these? #jacobbar #jacobprotein #proteinbar #highprotein #protein #healthysnack #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Product Review: @EatJacob protein bar. I’ve heard really horrible things about this bar so I wanted to see for myself. 220 calories and 20g of protein meaning it doesn’t pass the Protein Test, however, the bars have a lot of fiber which I do appreciate. They really push for their ingredients being clean especially making a point of the bar not containing seed oils… I don’t give a 💩 about seed oils unless your diet is made up solely of processed foods. These are also $9 a bar… to put that in perspective, the consistently easy-to-find @QuestNutrition protein bars are $3 a bar. The taste actually isn’t bad but the consistency is chewy and gritty. I personally like this more than the David bar however it’s nowhere near as tasty as a @builtbar or @barebell.usa bar. I definitely would not bother spending $9 on these. Have you tried these? #jacobbar #jacobprotein #proteinbar #highprotein #protein #healthysnack #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I talk all the time on this channel about how it’s necessary to train near to failure in order to get results in your training. But there’s an important distinction to make between complete failure and technical failure. Here I demonstrate examples with both a tricep extension and a squat. ➡️ Technical failure is achieved with a tricep extension when I am no longer able to complete the full range of motion. This means that I can no longer completely straighten my arms with my shoulder blades squeezed together at the bottom of the motion. I resist the urge to compensate by using my body’s own weight to help me complete the range of motion, instead I push myself through each and every single rep until I know that I can’t complete another. ➡️ In the example of the squat, it’s much clearer what complete failure looks like. Because if you’re squatting with a barbell on your back and you can’t get up, there’s an element of danger. Most people would never train this way while squatting due to the risk. In case they squat near to failure, where they know if they were to do a couple more reps they would not be able to get back up. It’s very important to maintain technique even when training near to failure. #trainingtofailure #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

I talk all the time on this channel about how it’s necessary to train near to failure in order to get results in your training. But there’s an important distinction to make between complete failure and technical failure. Here I demonstrate examples with both a tricep extension and a squat. ➡️ Technical failure is achieved with a tricep extension when I am no longer able to complete the full range of motion. This means that I can no longer completely straighten my arms with my shoulder blades squeezed together at the bottom of the motion. I resist the urge to compensate by using my body’s own weight to help me complete the range of motion, instead I push myself through each and every single rep until I know that I can’t complete another. ➡️ In the example of the squat, it’s much clearer what complete failure looks like. Because if you’re squatting with a barbell on your back and you can’t get up, there’s an element of danger. Most people would never train this way while squatting due to the risk. In case they squat near to failure, where they know if they were to do a couple more reps they would not be able to get back up. It’s very important to maintain technique even when training near to failure. #trainingtofailure #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

I recently had my labs done, and the results showed elevated Creatine Kinase (CK) levels. This sparked an opportunity to dive into two key topics: 1️⃣ What to do when lab results come back borderline or elevated. 2️⃣ The importance of hydration. For context—Creatine Kinase is an enzyme that reflects muscle health. Elevated CK levels can signal muscle breakdown, which, in severe cases, leads to rhabdomyolysis. This condition can stress your kidneys and, if left unchecked, may cause serious health complications. My CK level came back at 1200. To give perspective, normal CK levels typically sit around 300, and 1500 is the threshold for rhabdomyolysis. Naturally, the first step I took was consulting my doctor to figure out how to bring my levels down. His advice? Hydration. Additionally, my liver enzymes were slightly elevated—another sign that dehydration might be the primary factor at play. For the next three weeks, I’m committing to drinking 0.66 x my body weight (lbs) in ounces of water daily. After three weeks, I’ll retest to track progress. If you’ve ever had labs come back borderline or elevated, I highly recommend: 🔹 Talking to your doctor to understand the results 🔹 Developing a plan of action 🔹 Retesting to ensure things are moving in the right direction Reminder: I’m not a doctor and I don’t pretend to be one—just sharing my personal experience and what I’ve learned. Always consult with a healthcare professional when addressing lab results. I also discussed with my doctor that it’s not surprising that my CK levels were elevated because I workout so intensely. Having normal levels of CK is unlikely with my work ethic at the gym. Having said that, lowering the levels is a priority for me now. #getlabs #labwork #metabolicpanels #hormonepanels #hormones #trt #testosterone #testosteronereplacementtherapy #lowtestosterone #bloodwork #menshealth #muscle #musclemass #musclebuilding #performancecoach #personaltrainer #nyctrainer #nycfitfam #nycfitness

I recently had my labs done, and the results showed elevated Creatine Kinase (CK) levels. This sparked an opportunity to dive into two key topics: 1️⃣ What to do when lab results come back borderline or elevated. 2️⃣ The importance of hydration. For context—Creatine Kinase is an enzyme that reflects muscle health. Elevated CK levels can signal muscle breakdown, which, in severe cases, leads to rhabdomyolysis. This condition can stress your kidneys and, if left unchecked, may cause serious health complications. My CK level came back at 1200. To give perspective, normal CK levels typically sit around 300, and 1500 is the threshold for rhabdomyolysis. Naturally, the first step I took was consulting my doctor to figure out how to bring my levels down. His advice? Hydration. Additionally, my liver enzymes were slightly elevated—another sign that dehydration might be the primary factor at play. For the next three weeks, I’m committing to drinking 0.66 x my body weight (lbs) in ounces of water daily. After three weeks, I’ll retest to track progress. If you’ve ever had labs come back borderline or elevated, I highly recommend: 🔹 Talking to your doctor to understand the results 🔹 Developing a plan of action 🔹 Retesting to ensure things are moving in the right direction Reminder: I’m not a doctor and I don’t pretend to be one—just sharing my personal experience and what I’ve learned. Always consult with a healthcare professional when addressing lab results. I also discussed with my doctor that it’s not surprising that my CK levels were elevated because I workout so intensely. Having normal levels of CK is unlikely with my work ethic at the gym. Having said that, lowering the levels is a priority for me now. #getlabs #labwork #metabolicpanels #hormonepanels #hormones #trt #testosterone #testosteronereplacementtherapy #lowtestosterone #bloodwork #menshealth #muscle #musclemass #musclebuilding #performancecoach #personaltrainer #nyctrainer #nycfitfam #nycfitness

In life you need to work both hard and smart. Think of science as working smart, it points us in the right direction. The worst thing in the world is showing up to the gym and doing things that are completely insufficient and suboptimal. Let’s say you have 3-5 hours to workout in the gym per week, you want to make that time as impactful as possible. Science allows that to happen. It points us in the right direction. However, you still need to work hard. And oftentimes the scientific community struggles with paralysis through analysis. They’re always searching for optimal or the exact formula rather than just getting down and dirty and training intensely. To be truly successful in life you need to take both a scientific approach as well as an intense approach to training. I build out my programs months ahead of time and make calculated decisions focusing on exercises that are very effective for building muscle and that work great for me. And at the same time, once I show up to the gym: it’s go time. I am going to push myself to get that last rep, I am going to force myself week-over-week to PR at least one exercise per gym session. If I were to leave the gym knowing I could’ve gotten a couple more reps in a set, it would literally bother me the rest of the day. Maybe you don’t take it this seriously, and that’s okay, but if you want to be truly successful in the gym, especially when resources such as time are limited, you need to work both hard and smart. #musclebuilding #gymmotivation #fitnessgoals #liftheavy #trainhard #bodybuilding #strengthtraining #physiquegoals #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

In life you need to work both hard and smart. Think of science as working smart, it points us in the right direction. The worst thing in the world is showing up to the gym and doing things that are completely insufficient and suboptimal. Let’s say you have 3-5 hours to workout in the gym per week, you want to make that time as impactful as possible. Science allows that to happen. It points us in the right direction. However, you still need to work hard. And oftentimes the scientific community struggles with paralysis through analysis. They’re always searching for optimal or the exact formula rather than just getting down and dirty and training intensely. To be truly successful in life you need to take both a scientific approach as well as an intense approach to training. I build out my programs months ahead of time and make calculated decisions focusing on exercises that are very effective for building muscle and that work great for me. And at the same time, once I show up to the gym: it’s go time. I am going to push myself to get that last rep, I am going to force myself week-over-week to PR at least one exercise per gym session. If I were to leave the gym knowing I could’ve gotten a couple more reps in a set, it would literally bother me the rest of the day. Maybe you don’t take it this seriously, and that’s okay, but if you want to be truly successful in the gym, especially when resources such as time are limited, you need to work both hard and smart. #musclebuilding #gymmotivation #fitnessgoals #liftheavy #trainhard #bodybuilding #strengthtraining #physiquegoals #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

His son lost 50lbs in one month! LOL… get the fuck out of here. When you see shit like this on the internet, please know that these overpromising weight loss coaches are lying to your face. If you can lose 5lbs a month, that is a fantastic goal. In general, losing 1lb to 1.5lb per week is sustainable and makes sticking to your nutrition goals much easier. The most weight loss I’ve seen in a month as a coach is about 10lbs and they were much bigger men who had a lot of weight to lose. A lot of these online coaches are full of shit and promising you a lie so it sounds like a quick and easy fix. Did it take you a month to get to the weight you’re at now? No. Then why would it take a month to lose it? If you take a dramatic approach to weight loss, you are more likely to regain it because the method you used in the first place was not sustainable. Say you decide to cut all carbohydrates out of your diet, when you begin introducing carbohydrates back, chances are you will regain weight. If you decide you are no longer going to drink alcohol or eat out in order to lose weight, that’s great! If you can do that for the rest of your life… but once you reintroduce those habits, you will likely regain. This is why so many people fail at weight loss. I’ve helped thousands of people with real lives lose weight with a sustainable approach to dieting and exercise. #healthylifestyle #healthyliving #healthyeating #macrocounting #caloriedeficit #weightloss #dieting #transformation #beforeandafter #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

His son lost 50lbs in one month! LOL… get the fuck out of here. When you see shit like this on the internet, please know that these overpromising weight loss coaches are lying to your face. If you can lose 5lbs a month, that is a fantastic goal. In general, losing 1lb to 1.5lb per week is sustainable and makes sticking to your nutrition goals much easier. The most weight loss I’ve seen in a month as a coach is about 10lbs and they were much bigger men who had a lot of weight to lose. A lot of these online coaches are full of shit and promising you a lie so it sounds like a quick and easy fix. Did it take you a month to get to the weight you’re at now? No. Then why would it take a month to lose it? If you take a dramatic approach to weight loss, you are more likely to regain it because the method you used in the first place was not sustainable. Say you decide to cut all carbohydrates out of your diet, when you begin introducing carbohydrates back, chances are you will regain weight. If you decide you are no longer going to drink alcohol or eat out in order to lose weight, that’s great! If you can do that for the rest of your life… but once you reintroduce those habits, you will likely regain. This is why so many people fail at weight loss. I’ve helped thousands of people with real lives lose weight with a sustainable approach to dieting and exercise. #healthylifestyle #healthyliving #healthyeating #macrocounting #caloriedeficit #weightloss #dieting #transformation #beforeandafter #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Happy New Year! As the year begins, many people set ambitious goals—especially around training and nutrition. If you're focusing on your health and fitness this year, here's something to consider: Only 3% of diets are successful long-term. Of those, 80% eventually regain the weight because the method they used for weight loss was not sustainable. I’ve coached hundreds of clients every year achieve their body composition / weight loss goals. Here are some common denominators along those who are successful: 1️⃣ The key to lasting success isn’t perfection—it’s persistence. Everyone stumbles. The difference between success and setback? How quickly you get back up. Those who wait weeks to restart often struggle to see results, while those who rebound right away continue making progress. 2️⃣ Accountability is crucial. Diet success rates jump from 3% to 20% with accountability. In general people with greater social networks are happier in life. You don't want to take your fitness journey alone. My focus isn’t on athletic performance, pain management, or CrossFit it's on getting people to lose fat and build muscle. Despite this knowledge the core principle of my job is accountability. 3️⃣ Defer to expertise. Social media is full of outlandish advice and supposed shortcuts, if something sounds too good to be true it probably is. Look for strategies grounded in research and experience. There is really incredible free resources available that can spend hours consuming. You can also hire someone to shorten the learning curve for you even further. Yes, this is a bit of self-promotion—but it’s also the advice I’d give to anyone serious about making real changes this year. #gymgoals2025 #newyearsresolutions #fitnessgoals #newyearnewme #gymflow #healthyhabits #crushyourresolution #youtube #workout #workoutvids #workoutvideo #fullbodyworkout #strength #gains #training #strengthtraining #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Happy New Year! As the year begins, many people set ambitious goals—especially around training and nutrition. If you're focusing on your health and fitness this year, here's something to consider: Only 3% of diets are successful long-term. Of those, 80% eventually regain the weight because the method they used for weight loss was not sustainable. I’ve coached hundreds of clients every year achieve their body composition / weight loss goals. Here are some common denominators along those who are successful: 1️⃣ The key to lasting success isn’t perfection—it’s persistence. Everyone stumbles. The difference between success and setback? How quickly you get back up. Those who wait weeks to restart often struggle to see results, while those who rebound right away continue making progress. 2️⃣ Accountability is crucial. Diet success rates jump from 3% to 20% with accountability. In general people with greater social networks are happier in life. You don't want to take your fitness journey alone. My focus isn’t on athletic performance, pain management, or CrossFit it's on getting people to lose fat and build muscle. Despite this knowledge the core principle of my job is accountability. 3️⃣ Defer to expertise. Social media is full of outlandish advice and supposed shortcuts, if something sounds too good to be true it probably is. Look for strategies grounded in research and experience. There is really incredible free resources available that can spend hours consuming. You can also hire someone to shorten the learning curve for you even further. Yes, this is a bit of self-promotion—but it’s also the advice I’d give to anyone serious about making real changes this year. #gymgoals2025 #newyearsresolutions #fitnessgoals #newyearnewme #gymflow #healthyhabits #crushyourresolution #youtube #workout #workoutvids #workoutvideo #fullbodyworkout #strength #gains #training #strengthtraining #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

If you’re dealing with a shoulder impingement, training smart and prioritizing joint health is key to recovery while maintaining fitness. Here are @DrJohnny_ top recommendations: 1️⃣ Modify Your Range of Motion Avoid full overhead pressing at 90 degrees to reduce stress on the shoulder joint. Similarly, for bench pressing, don’t let your elbows fall past parallel on the negative motion. This will ensure larger muscle groups (such as delts & pecs) are doing majority of the work and limiting stress on the AC joint/smaller muscles (rotator cuff). 2️⃣ Be Cautious with Machines Machines allow us to increase the weight & load up but might put your shoulder in a disadvantageous position since we are all made a little differently. Be sure to keep a limited & pain-free range of motion while using machines and try to avoid fully locking out your arms at the top of the movement. This prevents overloading the shoulder and encourages controlled activation of the muscles. 3️⃣ Lateral Movements are Fine Lateral raises are typically a safe movement for somebody dealing with shoulder impingement but try to make sure your arms don’t go beyond shoulder height. This helps you target the deltoids without aggravating the impingement. 4️⃣ Use Cuffs Around the Elbows Weighted cuffs placed around the elbows can be a great alternative for adding load and targeting the lateral delts. This method reduces strain on the actual shoulder joint while still allowing you to train effectively. Key Takeaway? Training with a shoulder injury doesn’t mean stopping completely. With thoughtful adjustments and guidance, you can maintain progress while supporting recovery. #shoulderinjury #shoulderpain #injuryprevention #physicaltherapy #chiropractic #bodybuilding #muscle #fitness #fitnesstips #trainertips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

If you’re dealing with a shoulder impingement, training smart and prioritizing joint health is key to recovery while maintaining fitness. Here are @DrJohnny_ top recommendations: 1️⃣ Modify Your Range of Motion Avoid full overhead pressing at 90 degrees to reduce stress on the shoulder joint. Similarly, for bench pressing, don’t let your elbows fall past parallel on the negative motion. This will ensure larger muscle groups (such as delts & pecs) are doing majority of the work and limiting stress on the AC joint/smaller muscles (rotator cuff). 2️⃣ Be Cautious with Machines Machines allow us to increase the weight & load up but might put your shoulder in a disadvantageous position since we are all made a little differently. Be sure to keep a limited & pain-free range of motion while using machines and try to avoid fully locking out your arms at the top of the movement. This prevents overloading the shoulder and encourages controlled activation of the muscles. 3️⃣ Lateral Movements are Fine Lateral raises are typically a safe movement for somebody dealing with shoulder impingement but try to make sure your arms don’t go beyond shoulder height. This helps you target the deltoids without aggravating the impingement. 4️⃣ Use Cuffs Around the Elbows Weighted cuffs placed around the elbows can be a great alternative for adding load and targeting the lateral delts. This method reduces strain on the actual shoulder joint while still allowing you to train effectively. Key Takeaway? Training with a shoulder injury doesn’t mean stopping completely. With thoughtful adjustments and guidance, you can maintain progress while supporting recovery. #shoulderinjury #shoulderpain #injuryprevention #physicaltherapy #chiropractic #bodybuilding #muscle #fitness #fitnesstips #trainertips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

After the holidays, many people might feel like @BigAdulting—overwhelmed and unsure where to start on their health and fitness journey. Here's how to take the first steps: First and foremost, get active. Start by increasing your daily activity. Set a step goal, go for a walk, dance, or find other ways to stay active throughout the day. Incorporate strength training into your routine—aim for at least three hours of exercise each week to build and maintain muscle. Second, with every meal, include a source of protein and a fruit or vegetable. Protein helps keep you full, supports muscle growth, and aids in recovery. Fruits and vegetables provide fiber, essential micronutrients, and antioxidants to support overall health. Third, go see your doctor. Your health is your greatest asset—not just for yourself but for your family and loved ones who depend on you. Regular checkups can help catch potential issues early and keep you on track. It’s surprising how often I meet clients with incredible resources who haven’t prioritized a visit to their doctor in years. Labs I generally have clients request: CBC with diff, CMP, Hemoglobin A1C, Lipid profile, ApoA and ApoB, Thyroid profile, IGF-1, Total and free testosterone, FSH and LH, Estradiol, DHEA-S, SHBG, Vitamin D 25 OH, B12 and folate, Homocysteine, Men over 40 should have a Prostate-specific antigen (PSA) test Take charge of your health today—small, consistent steps lead to big results. #weightloss #nutrition #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

HOW TO HIT 250G PROTEIN: 🍳Breakfast: 1 cup of egg whites + 3 whole eggs | 342 calories 45g protein 🥣Snack 1: 300g low-fat cottage cheese with 150g pineapple 28g walnuts | 476 calories 43g protein 🥡Lunch: Stir-fry with 7oz chicken, 225g stir-fry vegetable medley, 200g white rice, and 2tbsp Flavor Gang Take Out sauce | 638 calories 69g protein 🐟Snack 2: 5oz canned light tuna mixed with spicy salsa on Mission Carb Balance Wrap | 160 calories 25g protein 🥩Dinner: 8oz grass-fed Ribeye with 85g air-fried sweet potatoes and 225g steamed broccoli | 702 calories 60g protein 🍦Dessert: 2 chocolate cookie dough Yasso bars | 200 calories 10g protein 📲TOTAL – 2518 calories 252g protein #proteinpower #highprotein #proteinpacked #proteingoals #wieiad #whatieatinaday #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

HOW TO HIT 250G PROTEIN: 🍳Breakfast: 1 cup of egg whites + 3 whole eggs | 342 calories 45g protein 🥣Snack 1: 300g low-fat cottage cheese with 150g pineapple 28g walnuts | 476 calories 43g protein 🥡Lunch: Stir-fry with 7oz chicken, 225g stir-fry vegetable medley, 200g white rice, and 2tbsp Flavor Gang Take Out sauce | 638 calories 69g protein 🐟Snack 2: 5oz canned light tuna mixed with spicy salsa on Mission Carb Balance Wrap | 160 calories 25g protein 🥩Dinner: 8oz grass-fed Ribeye with 85g air-fried sweet potatoes and 225g steamed broccoli | 702 calories 60g protein 🍦Dessert: 2 chocolate cookie dough Yasso bars | 200 calories 10g protein 📲TOTAL – 2518 calories 252g protein #proteinpower #highprotein #proteinpacked #proteingoals #wieiad #whatieatinaday #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

HOW TO HIT 200G OF PROTEIN A DAY: Breakfast: 500g nonfat @SiggisDairy yogurt with blueberries and raspberries – 350 calories 57g protein Lunch: 6oz bison burger with two slices of @EatRoyo bread and sweet potato fries – 600 calories 47g protein Dinner: 6oz salmon with steamed broccoli and @TraderJoes rice medley – 520 calories 51g protein Snack: @QuestNutrition BBQ chips – 120 calories 21g protein Dessert: Zemer Method: Recipe Book Milk & Cereal @NinjaKitchen Creami – 330 calories 40g protein Disclaimer: protein needs vary from individual to individual depending on size, body composition, and level of activity. #proteinpower #highprotein #proteinpacked #proteingoals #wieiad #whatieatinaday #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

HOW TO HIT 200G OF PROTEIN A DAY: Breakfast: 500g nonfat @SiggisDairy yogurt with blueberries and raspberries – 350 calories 57g protein Lunch: 6oz bison burger with two slices of @EatRoyo bread and sweet potato fries – 600 calories 47g protein Dinner: 6oz salmon with steamed broccoli and @TraderJoes rice medley – 520 calories 51g protein Snack: @QuestNutrition BBQ chips – 120 calories 21g protein Dessert: Zemer Method: Recipe Book Milk & Cereal @NinjaKitchen Creami – 330 calories 40g protein Disclaimer: protein needs vary from individual to individual depending on size, body composition, and level of activity. #proteinpower #highprotein #proteinpacked #proteingoals #wieiad #whatieatinaday #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Merry Christmas, Happy Hanukkah, and Happy Holidays, guys. I’m gonna make this short and sweet because I want to stay off my phone today and just want to enjoy my loved ones. I had a great evening in New Jersey with my in-laws last night celebrating Christmas Eve. During the day, I still did semi-private training and coaching and stuck to my diet, then in the evening, I enjoyed some short rib and bolognese. Today, we’re back home in Westchester and family is going to be coming to us. I did get a quick workout in this morning because I think it’s extra important during the holidays to stay active, however, most of today we will just be relaxing. I feel like I did an incredible job with my health and fitness goals this year and these next couple of weeks will be a nice deload for me as I prep for another year of continuing to advance my health and fitness goals. Some advice for this next couple of weeks: 1️⃣ Avoid grazing where you just mindlessly eat on anything and everything. It’s absolutely okay to enjoy a meal with loved ones but the cardinal sin in my opinion is just mindlessly eating the cookie being left on the counter unless this was an experience you were genuinely looking forward to. 2️⃣ Stay active. Clients who stay active and continue to weight train, even if they slip up on their diets, are always in a way better position than those who stop training AND slip up on their diets. 3️⃣ Enjoy the moment. Get off your phone. Stay out of your emails. Turn off the TV. Spend some quality time with people that truly matter in your life. #christmas #christmaseve #hanukkah #holidays #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #weightlosstips #nutrition #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Merry Christmas, Happy Hanukkah, and Happy Holidays, guys. I’m gonna make this short and sweet because I want to stay off my phone today and just want to enjoy my loved ones. I had a great evening in New Jersey with my in-laws last night celebrating Christmas Eve. During the day, I still did semi-private training and coaching and stuck to my diet, then in the evening, I enjoyed some short rib and bolognese. Today, we’re back home in Westchester and family is going to be coming to us. I did get a quick workout in this morning because I think it’s extra important during the holidays to stay active, however, most of today we will just be relaxing. I feel like I did an incredible job with my health and fitness goals this year and these next couple of weeks will be a nice deload for me as I prep for another year of continuing to advance my health and fitness goals. Some advice for this next couple of weeks: 1️⃣ Avoid grazing where you just mindlessly eat on anything and everything. It’s absolutely okay to enjoy a meal with loved ones but the cardinal sin in my opinion is just mindlessly eating the cookie being left on the counter unless this was an experience you were genuinely looking forward to. 2️⃣ Stay active. Clients who stay active and continue to weight train, even if they slip up on their diets, are always in a way better position than those who stop training AND slip up on their diets. 3️⃣ Enjoy the moment. Get off your phone. Stay out of your emails. Turn off the TV. Spend some quality time with people that truly matter in your life. #christmas #christmaseve #hanukkah #holidays #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #weightlosstips #nutrition #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

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