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John M Schaffer

John Schaffer M.A., CSCS 🌃NYC model @bicoastalmgmt 🏋🏽‍♀️Fitness Motivation/Coaching🙏🏽 📖Follow my IG fitness journey 💪🏽Get your exercise Rx today @

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Wasn’t gonna post today but.... ********************************** 👉🏽 follow @alphafitcity ********************************** So I’ve finally figured out my FAVORITE pre-workout! You ready??? Mashed sweet potatoes 🍠 No, seriously. I really try (when I’m watching my nutrition) to only consume carbs pre and post workout. But I can tell you that when I eat mashed sweet potatoes about an hour before lifting, I have SO MUCH STRENGTH. So git-sum before your next workout and tell me what you think. 🤔 🤔 🤔 Anyway, here’s a chest/tri superset I did during a workout with @diesel.josh 🎥 🙏🏽 a couple weeks ago. And, oh, yeah, the stache is gone. Although I truly believe a stache naturally increases free testosterone by 10-15% #triceps #chestday #stachelife #nyc #alphafitcity

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Did someone order a package? 📦 ********************** 👉🏽follow @alphafitcity ********************** Today hasn’t gone exactly as planned. I won’t get into detail, doesn’t matter. BUT, I still got in a workout! That does matter. So check it out, here are sets 9 & 10 of this lil circuit I put together: 3 push-ups 3 plank shoulder taps 3 plank back rows 3 squat presses Repeat Rest 60-90 secs Set 1. Perform 9 more rounds. 🤔 🤔 🤔 Think it’s easy? Ineffective? Try it out yourself. Film yourself, post it, #tagme , and give your honest opinion. I think you’ll find it to be a decent little 20-30 minute routine. #squats #pushups #planks #homeworkout #trainertips #nyctrainer #nyc #fitmodel #exercise #health #fitdad #fitover40 #wastenotime #getitdone #positivevibes #alphafitcity

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How much weight, how many reps? ************************************************ 👉🏽 follow @alphafitcity 👉🏽 follow @alphafitcity 👉🏽 follow @alphafitcity ********************************** Answer: depends what you’re training for. It’s that simple. The reality is, for most of us, that it doesn’t matter. Unless you’re a D1 or professional athlete in pre or regular season training, don’t stress out. What’s more important is consistency and progress over time. And don’t expect your progress to be linear. Some days you’ll be stronger than others. It’s ok. Try having fun with things. On the day of this video my strength was all over the place. Weak on the deadlift, strong on cable rows, really unusual and annoying. So when I got to the lying leg curl I did this... I started with a weight higher than usual and performed 10 reps. Then I just added 10-20% and kept going until I couldn’t complete 10 with strict form. This vid was that set. Then I drop weight and perform 10 until I’m back to the beginning weight. The point is, just have fun and make a game of it sometimes. Here are some ideas: 👉🏽Perform 10, drop weight by 50%, perform 20 (or AMRAP) 👉🏽Perform 20, double the weight, perform 5-10 👉🏽Do a pyramid like I did. Increase weight up to a point, then decrease. 👉🏽Perform a cannonball set. 5 sets of 10 reps, increasing weight with each set. Start over at original weight until you can’t perform the original weight for 10 reps. 👉🏽 100’s: perform 100 reps of one weight in as few sets as possible. 👉🏽 10 sets 10 reps, or 5 sets 5 👉🏽 Just make something up Most importantly, have fun and be consistent 👊🏽💥 #legcurls #pullday #muscle #strength #exercise #health #trainertips #fitnesstips #nyctrainer #cscs #fitmodel #nyc #gym #chelsea #flatiron #gramercy #eastvillage #fitdad #fitover40 #dadbod #alphafitcity

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Another #flexfriday in the book! ********************************** 👉🏽 follow @alphafitcity 👉🏽 follow @alphafitcity 👉🏽 follow @alphafitcity ********************************** So this week wasn’t really a great one as far as my training sessions go. Haven’t felt particularly strong, although my endurance is on point. I feel like it’s all about my nutrition really. Ordinarily, from Halloween until New Year, I really try to be more flexible about food and alcohol consumption. I still get my target protein macros, and still train hard, but just let the rest go. Honestly, I think it isn’t working out this year. I’m thinking about going back to strict nutritional standards and allowing a cheat day here and there for holiday parties, etc. Do you have any other ideas? Hit me up in comments, or tag a friend who may enjoy my content 👊🏽💥 Here’s a short vid of me hitting my lats from a slightly different angle. Give this one a shot sometime! #lats #pullday #backworkout #cablecrossover #exercise #health #sportsnutrition #dietplan #muscle #fatloss #fitnessmotivation #fitmodel #nyc #fitover40 #fitdad #dadbod #tagsomeone #igfitness #nycpersonaltrainer #alphafitcity

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#tbt to sunny, warm springtime weather with outdoor workouts. 👉🏽 follow @alphafitcity 👉🏽 follow @alphafitcity 👉🏽 follow @alphafitcity ******************************** Getting it together and making it to the gym during these cold months is a challenge for me. I rarely miss weight training sessions, but frequently skip at least one day of cardio/core work. Sharing my challenges and success with you all here helps keep me accountable, so in that regard, thank you. I also find that having a fitness club where you feel welcomed and accepted helps. I look forward to seeing the people I know at the gym, even for a simple fist bump or head nod. Doesn’t have to be a full conversation. Find what motivates you and use it! You can get all the best advice from all the top experts, but YOU have to do the work. Have fitness questions??? Hit me up 👊🏽💥 #igfit #trainoutside #squatjumps #noshirtnoproblem #exercise #health #weighttraining #transform #muscle #fitnessmotivation #trainertips #fitmodel #nyc #commitment #fitover40 #fitdad #alphafitcity

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Push day. All squat racks taken as well as leg press. Solution? Leg extensions 60% 1RM:SS Narrow stance front squat 10s/10r 👉🏽 follow @alphafitcity 👉🏽 follow @alphafitcity 👉🏽 follow @alphafitcity ********************************** This was my starter, and it was exhausting . Left me with very little energy for the rest of the sesh. Whatever, some days you’re the dog, some days you’re the tree. #legextensions #quads #squats #blackandwhite #pushday #muscle #flex #supersets #gobletsquats #fitdad #fitover40 #igfit #fitmodel #nyc #chelsea #flatiron #alphafitcity

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Triceps Tuesday! Is that a thing? IT IS NOW...BETCHES! 😂 👉🏽follow @alphafitcity 👉🏽follow @alphafitcity 👉🏽follow @alphafitcity ********************************** #triceps #muscle #nyctrainer #fitmodel #gains #gainsville #eastvillage #alphafitcity 🎥 @diesel.josh 🙏🏽🔥👊🏽💥

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Lately, I’ve been resistance training 3x/week. Full body (push, pull, mix) with abs & calves twice per week on other days. 👉🏽follow @alphafitcity 👉🏽follow @alphafitcity 👉🏽follow @alphafitcity ******************************* Here’s what today looked like: 1. Step Ups - 5s/10r per leg 2. Incline Bbell press/ SS Incline Dbell press 5s/10r 3. Cable rope lat pushdown SS Mid grip cable rows 5s/10r 4. Leg Press 5s/12r 5. Chest Dips 3s/AMRAP 💪🏽💪🏽💪🏽 Arm finisher (SS) a. EZ bar skull crushers b. EZ bar curls c. Narrow push ups d. Hammer curls 3s/10r Cool down: 1 mile walk ✌🏽✌🏽✌🏽 #fullbodyworkout #supersets #workoutoftheday #trainertips #setsandreps #barbell #dumbbell #legpress #personaltrainernyc #fitmodel #nycmodel #chelsea #flatiron #fitover40 #alphafitcity

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Low Cable Chest Fly Why is this such an effective movement for chest development? ********************************** follow @alphafitcity follow @alphafitcity follow @alphafitcity ********************************** So...my understanding is that the function of the pecs is flexion of the shoulder joint in the sagittal plane, and horizontal adduction in the transverse plane. As you can see here, there’s definitely flexion in the sagittal plane with slight adduction across the body. I like to step forward and get a great stretch in the chest. I keep a slight bend in my elbows and squeeze together at the top, almost as if I’m drawing a giant ‘A’. If you’re feeling excess tension in your biceps or shoulder joints, reduce the weight. Really focus on controlling the movement using your pecs, not arms. 🎥 @diesel.josh HAPPY LIFTING 💪🏽💪🏽💪🏽 #igfit #fitnessjourney #strength #trainertips #cscs #nsca #fitnessgoals #exercise #health #diet #fatloss #abs #instagramfitness #body #aesthetics #muscle #fitdad #dadbod #hearthealth #fitover40 #onelife #findyourpassion #nyc #fitmodel #newyork #eastvillage #gramercy #flatiron #chelsea #alphafitcity

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Mornin’ 👋🏽 Here’s a little clip of my chest & triceps workout with @diesel.josh (🎥 cred) 🙏🏽 ********************************** follow @alphafitcity follow @alphafitcity follow @alphafitcity ********************************** I’m concentrating on keeping the angle from my shoulder joint to my elbow at about 45 degrees from my torso. I’m also trying to keep my wrists above my elbows throughout the range of motion (ROM). Shoulders down, scapula retracted, deep stretch at the bottom, and strong squeeze at the top. For the triceps kickback, stabilize your core and spine, extend your shoulder joint until your arm from shoulder to elbow is parallel with the ground. Extend the elbow joint fully, squeezing the tricep then release in a slow, controlled manner. 💪🏽💪🏽💪🏽 Have fitness questions??? Hit me up. I offer online coaching, in person sessions, as well as a variety of affordable digital workout downloads. #chestday #triceps #dumbellworkout #kickbacks #benchpress #fitnesstips #trainertips #nycpersonaltrainer #cscs #newyork #nyc #fitmodel #fitover40 #fitforever #passion #energy #movember #stachelife #gainz #irongrip #alphafitcity

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On today’s menu... Plank Dbell Drags and Eccentric Dragon Flags. ********************* follow @alphafitcity follow @alphafitcity follow @alphafitcity ********************** Core training can get SO BORING! And to be honest, once you can hold a proper plank for 60 seconds, it’s time to ‘up the ante’. Enter, plank dumbbell drags. Keep wrists planted directly below shoulder joint. Keep back straight and butt low by engaging your core and glutes. Reach across, grab the weight and bring it over, then repeat. Widen or narrow your feet to decrease/increase difficulty. ********************** Now on to the Dragon Flags. This exercise is no joke, and I’m not very good at it. You can see I bend my knees, performing a modified leg raise until my hips are off the ground/bench. I then straighten my legs and hip joint and lower myself. This technique is a great way to practice these if you can’t do a proper dragon flag yet. The next phase is performing the movement with one leg bent and the other straight. The goal is to be able to perform the full ROM without bending legs or hips. Also, start on a flat surface rather than an incline. It’s super difficult, but super effective. Be careful, if your core isn’t somewhat conditionined, you can get hurt. #abs #coretraining #planks #dragonflag #dumbbells #sixpackworkout #fitnesstips #personaltrainer #cscs #strengthtraining #exercise #health #fitnesslifestyle #fitmodel #nyc #newyork #fitdad #fitover40 #legraises #alphafitcity #prehab #igfit

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Today, during my workout, I was reflecting on mistakes I have made during my time in the gym. I’ve listed 10 of them here. These are in no particular order, and just the first ten that comes to mind. I could easily list another ten or twenty. Some of these could certainly have been avoided, other mistakes, I needed to make in order to learn. Like I always say, fitness is a lifelong process, not a journey or destination. It’s a way of life, and you’re continually learning. 👨🏼‍🎓 👩‍🎓 What are some of your biggest fitness mistakes? •••• 📸 @rjlewisphotos #igfit #fitnessjourney #strength #trainertips #cscs #nsca #superset #fitnessgoals #biceps #exercise #health #diet #fatloss #abs #instagramfitness #body #aesthetics #muscle #fitdad #dadbod #hearthealth #fitover40 #onelife #nyc #fitmodel #newyork #alphafitcity

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Hinge & Pull. ••• Lately, I’ve switched things up and gone from an old school bro-split, to a more traditional strength & conditioning program. Basically three days per week of RT with a push, pull, and mix day. All routines are full body, and hits each muscle group twice per week. ••• Today was the mix workout. I couldn’t decide, on the back portion, if I wanted to do bent over rows or deadlifts. So I did both. You can see that I alternate with two reps each. One rep alternating is too little, three or more, too many. I feel a great mind-muscle connection when I do two reps each. Give this a shot. Start with a comfortable resistance that allows you to complete 10-12 reps of each with strict form. Then add 10-20% weight each set until you can’t complete 10-12 reps. Have fun! #fitnessjourney #strength #trainertips #cscs #nsca #fitnessgoals #igfit #exercise #health #diet #fatloss #instagramfitness #body #aesthetics #back #deadlift #bentoverrows #superset #kettlebells #muscle #fun #fitdad #dadbod #hearthealth #fitover40 #onelife #nyc #fitmodel #newyork #alphafitcity

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MAG Grip wide lat pull downs/SS bent over rear delt flyes. I love using @maximumadvantagegrip on pull day. I even know people who bought their own, and bring to the gym because their gym doesn’t have them. Awesome! #maggrip #superset #fitnessjourney #strength #trainertips #cscs #nsca #fitnessgoals #igfit #exercise #health #diet #fatloss #instagramfitness #body #aesthetics #back #muscle #fitdad #dadbod #hearthealth #fitover40 #onelife #nyc #fitmodel #newyork #alphafitcity

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