Most New Year’s resolutions fail.
Not because people don’t want it — but because they don’t have a plan.

Here’s what actually works:

1️⃣ Write the plan
Timeframe.
If you were to start a business you would have a business plan, it’s no different if you plan on changing your body. Your plan should not only include what you are trying to achieve and when but also how. Calorie goal, step goal, grocery shopping list, training program, etc.

2️⃣ Get it evaluated
Most goals fail because they’re unrealistic from day one. In an ideal world you would go to a world class professional to build this all out for you. If that is not an option ask a friend or family member who you really respect in the realm of fitness to look at your fitness plan. At a bare minimum ask ChatGPT to evaluate it.

3️⃣ Never give up
If progress stalls, you don’t quit — you pivot.

I have gotten very far in life by being more consistent and determined than other people.

Consistency beats motivation. Clarity beats hype.

If you want real structure, accountability, and results —
go to jacobzemer.com and get in the best shape of your life.

Save this. Share it. Execute.

I always use the end of the year to slow down and actually think.

This year, I’m just grateful.
My wife.
The birth of our son.
The business we’re building.

And if I’m being honest, I still want more.

Not in a “never enough” way.
In a I know what I’m capable of way.

Here’s what I’m working toward next:
• VO₂ max of 60
• Staying under 12% body fat year-round (and still going out to dinner)
• Showing up better as a husband, father, and leader

The real challenge for me?
Learning how to enjoy life while still pushing myself.

If you’re wired the same way,
what are you chasing this next year?

Drop it below 👇

TikTok exercises I actually like 👀
Yes, even I learn things on social media

1️⃣ Keenan Flap
▫️ I prefer using a cuff
▫️ Feels like a pullover with less trap involvement

2️⃣ Flyes
▫️ Great option for upper chest emphasis
▫️ Simple, effective, hard to mess up

3️⃣ Kelso Shrug
▫️ Not new — just brought back
▫️ Huge for mid-back traps

4️⃣ Across-the-Body Split Squat
▫️ I’m not a spring chicken 🫠
▫️ These play a big role in my programming for longevity & strength

Not every TikTok exercise is trash..
You just need to know what fits your body and goals.
💬 Want more lifts I actually approve of?

Don’t wait for New Year’s.

Here’s what you do now to start Jan 1 today:
1️⃣ Plan your January goals today and in fact start them today. What are you waiting for? Fitness is like any other relationship you have to work at it every day.

2️⃣ Which brings me to consistency. When people ask me how to get in shape I tell them just don’t ever stop. Consistency compounds.

3️⃣ Maintain mental focus on your diet. You should enjoy the holidays but when you have a chance to win take it. Hit your protein goal, don’t over eat it when it isn’t a special occasion. Focus on the things you can control and don’t completely surrounded to the moments you can’t.

If you follow this advice you will be ahead of the rest of the pack Jan 1.

DM for “January prep” to learn more about coaching.

I’m obsessed with ice cream, especially when it fits my calorie and protein goals.

Today I’m reviewing the newest lineup from @californiaiceprotein.
Huge thank you for sending these over.

I tried S’mores, Cookies & Cream, Birthday Cake, and Strawberry.
Macros vary slightly, but every bar has:

➡️20g of protein
➡️Bioavailable protein
➡️No added sugar

In terms of calories, these beat @yasso, but the @wegmans Greek Yogurt Bars still have a slight edge on taste.

So here’s the real question⁉️

Do you choose better macros with okay taste… or better taste with okay macros?

Holiday drinking doesn’t ruin your diet. Lying to yourself about how you drink does.

If you want to lose fat or build muscle, you can’t go into the holidays with the “I’ll figure it out” mentality. That’s how people gain weight, fall off their routine, and then start January pissed at themselves.

Be an adult about it.

Set a weekly limit you can actually stick to. And no — you’re not “fine” after five drinks. Nothing good happens after three. That’s where the food decisions get stupid.

If you’re going to drink, hit your protein first. Go over your protein target that day. Pair protein with your drinks so you don’t wreck muscle and don’t end up inhaling 2,000 calories at 11pm.
Liquor or wine. No mixers.

And stop pretending all beers are the same, some are calorie equivalent to liquor, and some have greater than 3x a many calories.

You can drink.
You can diet.
You just can’t be reckless.

If you’re done guessing and want an actual plan that works every week of the year, go to jacobzemer.com to change your life.

I’m 42. I have kids at home. And I’m still in the top 1% of muscle mass compared to 20-year-olds.

Here are four things you need to do to build muscle:
1️⃣ Mechanical tension: Feel the target muscle through the entire rep. Technically, mechanical tension is more scientific than this, but in practice you want to make sure the intended muscle group is doing the work.

2️⃣ Progressive overload: Add weight or reps weekly. Strength = muscle.

3️⃣ Protein: Eat a minimum of 0.8g per pound of bodyweight every day.

4️⃣ Labs: Check your hormones, cholesterol, and A1C. If you don’t check your numbers, you can’t fix your results. Not all of these will boost your performance in the gym—some will simply keep you alive, which you need to be in order to build muscle.

People don’t fail from lack of knowledge. I’ve helped thousands of real people change their lives by losing fat and building muscle—people with careers and families who are limited on time and don’t make fitness their top priority.

Link in bio — everything you need is there.

Come shop with me at BJ’s for 7 low-calorie, high-protein breakfast ideas

Breakfast (especially with kids) can feel like a challenge… but it doesn’t have to be. I made it simple, realistic, and protein-packed ✅

🥣 Yogurt bowls
🥤 Protein smoothies
🍳 Easy egg meals
🌯 Breakfast burritos
🥞 Protein pancakes & more

👉 Full breakdown + protein test on YouTube
🔗 Link in bio — watch now

Come shop with me at BJ’s Wholesale Club for 7 low-calorie, high-protein breakfast ideas 🛒🥣

Breakfast can feel like a challenge — especially with kids — but it doesn’t have to be. Let me simplify the process with easy, protein-packed options anyone can make.

💪 Does it pass the protein test? YES.
Here are 7 high-protein breakfasts you can find at BJ’s:

1️⃣ Nonfat Greek yogurt (no sugar added) + fresh berries
2️⃣ Protein smoothie with whey protein & frozen berry blend
3️⃣ Egg omelet with nonfat cottage cheese & veggies
4️⃣ Breakfast burrito with eggs in a high-fiber wrap
5️⃣ Lox on a high-fiber bagel
6️⃣ Protein pancakes
7️⃣ Ready-to-drink protein shake

Perfect for busy mornings, meal prep, weight loss, and high-protein diets.

@mealboosters was one of those products I was really excited to try. I reached out to them, and they immediately got a ton of product in my hands.

I’m a big @questnutrition chip enthusiast. @mealboosters had the genius idea to provide whey with seasoning so you can add it to whatever food you choose.

I’ve used it on pasta, cottage cheese, and ground meat. I’ve tried all the flavors, and I really enjoy the product.

There’s just one problem:
Some of the flavors list collagen as the only ingredient. Collagen is not fully bioavailable on its own, yet the packaging lists it as completely bioavailable.

Three exercises every single one of my clients does:

1️⃣ BAND WALKS
All of my clients’ least favorite exercise, but f*** it. This part of the glute (glute medius) gets used every single day—running, jumping, squatting—and the reality is most of America is far too sedentary.
So you’re sitting at a desk all day, then all of a sudden you decide you’re going to squat 150 lbs and wonder later that night why your back hurts. A chain is only as strong as its weakest link. You need to build your smaller muscles, too.

2️⃣ FACE PULLS
Again, the smaller muscles in your body are often neglected by weekend warriors. I get it—you only have 2, 3, or 4 hours a week to work out—but these smaller back muscles (mid traps, rhomboids, rear delts) are essential for shoulder health. They allow for what’s called scapular (shoulder blade) stability.

3️⃣ ANTI-ROTATIONS
Trainers are constantly talking about “core” and developing a strong core. Well, what the hell is that? It’s your ability to brace with your abdominals. Anti-rotations literally mean you’re training yourself to prevent rotation. This is a fundamental movement that translates all the way to the highest levels of athleticism.

Life comes at you fast 😮‍💨
Here are 3 easy Target dinner options when time is tight:

1️⃣ Chicken Fajitas
▫️ Precooked chicken
▫️ Frozen fajita veggie mix
▫️ @missionfoodsus Carb Balance Wraps

2️⃣ @eatcounter options
▫️ Chicken, sausage, bowls, burgers
▫️ High protein
▫️ Minimal prep, real food convenience

3️⃣ Chicken Wings 🍗
▫️ Air fry them
▫️ Blend bleu cheese with non fat-free cottage cheese

Fast meals don’t have to wreck your goals.

💬 Want our FREE Protein Guide?
Comment “BLEU” below 👇