Client Spotlight: Dave D.

Zemer Method: Coaching Client Spotlight – Dave D. I have been working with Dave through my Accountability Coaching via @getverb. He came onto coaching with the ultimate goal of losing weight and getting in the best shape of his life. He’s a busy lawyer who travels 2+ times per week for work. Here are some of his wins so far:

✅ Lost 32lbs since starting with me in October 2024
✅ Consistently hits 12k step goal each and every single day
✅ Lifts 4 times per week; twice with a trainer and twice on his own

Here’s what his doctor had to say at his annual physical:

“One of the top five year-over-year transformations I have seen in my career without weight loss medications.”

In five months, his markers had changed drastically:

⬇️ Visceral adipose tissue is down 60 points – from 120 to 60
⬇️ Body fat percentage is down 11% – from 31% to 20%
⬆️ VO₂ max is up slightly from 49 to 51
➡️ Lost very little muscle mass despite significant fat loss

Dave said, “I cannot thank you and your team enough. This isn’t just life-changing—it’s life-prolonging.”

Link in bio and story to change your life. #shorts

My VO2 Max Experience

Super excited to share this week’s video: My VO2 Max Experience at XFit Lab with Dr. Isiah.

The last time I had my VO2 max tested here was two years ago, when I scored a 53. This time, I was determined to push harder and improve my results – and I’m happy to say I did just that.

Before the test, Dr. Isiah and I did an updated Resting Metabolic Rate (RMR) test, then headed to the Assault Bike to start VO2 max testing. With TOOL blasting through the speakers, I locked in and gave it everything I had.

If you’re interested in VO2 max testing and live near Westchester, I can’t recommend XFit Lab enough. If not, I highly encourage you to find a testing facility near you. This data is invaluable. Remember: a higher VO2 max means better cardiovascular health, and cardiovascular disease remains the leading cause of death in the US.

Knowledge is power. Stay proactive with your health by getting tested and knowing where you stand.

Squat mobility drill

Try this simple drill to improve your squatting mobility:

1️⃣ Hold onto a pole or safety rack
2️⃣ Keep yourself as upright as possible
3️⃣ Sink all the way down into your squat until your hamstrings touch your calves
4️⃣ Repeat as needed and gradually progress your squat mobility!

#shorts

Is nonfat Greek yogurt ultra-processed?

Both whole Greek yogurt and nonfat Greek yogurt are processed foods.

If you assume nonfat Greek yogurt automatically contains more additives and preservatives, I have a suggestion: Check the nutrition label.

Or better yet, let me do it for you. Greek yogurt doesn’t come straight from a cow’s udder in its final form – it’s always processed. However, adding something like blueberry compote turns it into an ultra-processed food.

The difference between whole fat and nonfat Greek yogurt comes down to the milk used. Here is literally what the back of the labels say in front of me:

🥣 Whole fat Greek yogurt → Cultured pasteurized whole milk
🥣 Nonfat Greek yogurt → Cultured pasteurized skim milk

That’s it. The only difference is whether the cream is separated. Neither of these options are ultra-processed, and there’s nothing wrong with either one.

#shorts

Hitting 200g protein, under 2000 calories at Trader Joe’s

How to hit 200g of protein for 2000 calories at @TraderJoes:

🍳 Breakfast: 150g egg whites + 3 eggs + 300g raspberries | 414 calories 38g protein

🌯 Lunch: 2 Carb Savvy tortillas + 2 pouches wild skipjack tuna + 30g apples + 4tbsp relish + 300g asparagus | 420 calories 59g protein

🥣 Snack: 350g nonfat Greek yogurt + 200g frozen berry medley + 3tbsp | 520 calories 46g protein

🥩 Dinner: 8oz grass-fed top sirloin + 300g shredded hash browns + 300g steamed broccoli | 570 calories 63g protein

TOTAL: 1924 calories 206g protein

#shorts

What’s a good rate of loss while dieting?

Question: What’s a good rate of weight loss while dieting?

A steady rate of 1–1.5 lbs per week is an excellent goal, translating to about 4–6 lbs per month.

That said, context matters. One of my clients, for example, has a daughter competing in sports tournaments every week while also dealing with back pain. Because of these factors, her rate of loss is closer to 0.5 lbs per week, which is actually fantastic given her circumstances.

On the other hand, individuals with more weight to lose might see faster initial progress – some of my larger clients have lost up to 8 lbs per month. But for most people, 1–1.5 lbs per week is a sustainable and effective target.

If your goal is to lose 30 lbs, expect it to take around six months. That might sound like a long time, but it’s the realistic and sustainable approach to fat loss that is necessary for long-term success.

Often when dieting, people lose the weight because they are following unrealistic plans; such as removing entire macronutrients (like carbohydrates) or eliminating entire food groups such as vegetables, dairy, etc. For some people, this can be an effective tool short-term. But for many people, it just results in them regaining the weight once returning to their normal diet. About 80% of people who lose weight, regain it. So it’s pivotal that whatever decisions you make, you can sustain or transition to something sustainable.

#shorts

Tatum Sharp

Director of Social Media

"For there is always light, if only we're brave enough to see it, if only we're brave enough to be it."
- Amanda Gorman

Tatum is the mastermind behind Jacob Zemer’s social media. Every post you come across has its journey through her creative touch. From crafting compelling content and refining videos and reels to composing captivating captions, overseeing videographers, and meticulously planning release schedules – she’s constantly immersed in curating the Jacob Zemer content that captivates our audience!

Away from the digital buzz of social media, Tatum enjoys taking the stage, wielding her bass in her hardcore band, Volition, and indulges her passion for all things horror by frequently cozying up with scary movies.

Specialities:

  • BS Exercise Science minor in Communications
  • EXOS Performance Specialist
  • ACE Group Fitness
  • Creative writing
  • Visual communication

Elise Ladaw

Director of Coaching

“Science is Stronger”

Elise’s primary role as Director of Coaching is to ensure that the coaching business runs smoothly and is driven by science based principles concerning nutrition and exercise science. Her goal is to continually work to enhance the overall client experience, educate the clientele, monitor key performance indicators related to the coaching services, and foster a company culture of continuous learning among coaching staff.

When Elise is not helping the company with all things coaching she is either in the gym lifting weights or taking long walks through the grocery store finding new tasty and macro friendly nutrition products.


Specialities:

  • BAS Food Science 
  • NQ NPC Figure Competitor 
  • ACE CPT 
  • J3 University

Michelle Freedman

Chief of Operations

“Practice not perfection”

Michelle holds a crucial position in supervising the daily operations, aiming for operational efficiency, fostering growth, and contributing to the achievement of the organization’s strategic objectives. Beyond providing structure, Michelle is actively involved in coaching and managing social media activities.

Away from refining policies and operations at Jake Zemer, LLC, you’ll discover Michelle outdoors, often barefoot with her kettlebells, engaging in adventures alongside her husband, two children, and two bulldogs.

Specialities:

  • BFA Graphic Design 
  • 10 years Corporate Fitness Management 
  • ACE CPT & GFI 
  • ACE Nutrition Specialist 
  • Kettlebell Master Instructor 
  • FMS I & II
  • USA Weightlifting 
  • Pre/Post Natal Certified  
  • TRX 
  • Schwinn & Maddog Cycling