I created the video above to STRONGLY encourage you to track your nutrition intake even for a few days. If you have not gone through this exercise before, it’s an eye opener!

If you are still not convinced you should “count calories”, which I take to mean track your nutrition intake, check out this article that’s a must read: 7 Reasons To Keep A Food Journal. If you are looking to identify a target calorie intake to help you lose fat, check out this article: How Many Calories Should You Eat To Lose Weight?.

Continue Reading How To Count Calories To Lose Fat (3 Methods)

Last summer, I wrote an article about “Divide & Conquer: Small Changes Add Up” where I described how changing your body didn’t have to be an overwhelming experience.  If you “divide” by prioritizing which of your habits you need to change the most, then “conquer” by making the changes over time, you can make MASSIVE changes in how you look and feel.

Continue Reading 1 Can Of Coke/Day = 30lb+ of Sugar/Year!

I was recently featured as a Fitness Expert on the NBC Philadelphia 10! Show where I discussed 5 tips to get “Fit For Fall”. Below I have a link to the video, the 5 tips I gave, and some photos from the segment. It was a really fun experience and I look forward to doing more shows in the future:

Continue Reading Marc Perry On The NBC Philadelphia 10! Show

Most people associate gyro sandwiches (doner kebabs) with a heavy meal at a Greek restaurant with lamb sliced off of a massive rotisserie or a late night grab from a food cart on the street.

Continue Reading Healthy Chicken Gyro Recipe With Tzatziki Sauce

Living in New York City, the vast majority of meals I eat each week are at restaurants, or ordering in from a restaurant. Some of these restaurants are by no means “healthy” and usually offer mostly high calorie meals.

By far the most important strategy I implement when eating at restaurants is “meal customization”. If you eat out all the time, customizing your meals can make a BIG difference.

Continue Reading How To Order Low Calorie Meals At ANY Restaurant: Meal Customization

The move from Long Beach, NY to Williamsburg, Brooklyn was a change for me…A move from flip flops to pointed toe equestrian boots, to wetsuit-tight jeans, to nobody being tan in August. I also found that every single corner deli in my Bedford neighborhood has amazing produce and a wide variety of healthy whole foods & ingredients.

I took on the idea of making the same foods that I used to make on the grill when I was in Long Beach using different, healthier ingredients and found that with a little creativity and nutritionally minded shopping, I ended up with much better tasting and MUCH healthier dishes.

One example is the Chicken Breast Burger, which eliminates the unhealthy elements of the traditional ground beef, or turkey burger.

Continue Reading Chicken Breast Burger Recipe: Chicken Burger Made Healthy

Below is a continuation of the healthy eating article series from Christy Maskeroni, who is a Registered Dietitian and Personal Trainer in New York City.

Fish, rice, and vegetables – the staples of a Japanese diet. And, when most of the menu items offer steamed, boiled, or raw as their main preparation technique it’s no wonder why the Japanese have one of the longest life expectancies.

So, choosing from a Japanese food menu might have a bigger variety of healthier food to choose from but that doesn’t always mean that we shouldn’t stay mindful of a few items on the menu.

Continue Reading Healthy Japanese Food Ordering Guide

While I spend most of my time educating people about sustainable approaches to getting a lean, strong, healthy physique, I do have an interest in the extreme of body transformation, or how to get ripped.

There is a massive amount of confusion about how to get a ripped physique. It’s not about a specific exercise program, or diet as many would have you believe, and it’s not magic.

I wanted to create this guide for you as an honest, no B.S. resource so you can understand the key elements to help you achieve a ripped, cut physique.

Why should you listen to me?

I’ve achieved a ripped physique (photos on this page are of me) and helped guys with even “bad” genetics get ripped too. As the owner of a personal training and nutrition counseling practice, I’m constantly trying new workouts, reading the latest and greatest research on nutrition and exercise, and speaking with natural bodybuilders, nutritionists, personal trainers, and anyone else with a keen interest in physique transformation.

Continue Reading How To Get Ripped & Cut: Definitive Guide

As I’ve learned more about nutrition, I’ve become increasingly aware of the ubiquity of foods that offer almost no nutritional value whatsoever. What’s so shocking is that most foods that are available at your grocery store fall into this category known as “empty calories”.

What Are Empty Calories?

Empty calories are foods that are high in calories but low in nutrients, including vitamins, minerals, anti-oxidants, and fiber. Empty calories typically are highly processed, have added chemicals and sugars, and may add synthetic (not natural) vitamins and minerals after processing.

Continue Reading Empty Calories At A Grocery Store Near You!

Below is a continuation of the healthy eating article series from Christy Maskeroni, who is a Registered Dietitian and Personal Trainer in New York City.

Rice, beans, lean proteins, veggies, spices, and corn tortillas are the basic ingredients of Mexican cuisine. Cheese, sour cream, lard, and guacamole are the add-ons that can take a healthy Mexican cuisine into an alarming calorie-laden meal. If you stick to these simple suggestions, you’ll be eating well and feeling even better.

Here are a few strategies to make a Mexican Cuisine fit into a healthier and lower-calorie lifestyle.

Continue Reading Healthy Mexican Food Options | Quick Guide