A very special Transformation Spotlight for our COO, Michelle, @meesh.ard, and her many successes. Here is what her journey has looked like navigating a very demanding career working for me with two young girls:

Michelle has always had a passion for health and fitness that has been cultivated by her 15 years of experience in the corporate fitness world. After having kids she found it difficult to create a new routine that allowed her to prioritize her health and fitness while also being the mother she strived to be! Michelle is a powerhouse; she gives her all to everything she sets her mind to and that is a big reason why Jacob Zemer LLC has excelled.

That is when she reached out to Elise @barbellsandfoodscience_, our Director of Coaching, to help her create a nutrition plan that worked with her current busy lifestyle as a mother, wife, and COO.

They really worked on tracking her intake accurately with the help of a food scale and creating simple and delicious meals that she could throw together quickly or make for the whole family! Michelle’s progressive programming, newfound nutrition approach, and discipline led to an outstanding transformation mind, body, and soul! 

Link in bio and story to change your life.

#myfitnessjourney #fitnesstransformation #transformationjourney #transformationtuesday #tuesdaytransformation #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam 
A very special Transformation Spotlight for our COO, Michelle, @meesh.ard, and her many successes. Here is what her journey has looked like navigating a very demanding career working for me with two young girls:

Michelle has always had a passion for health and fitness that has been cultivated by her 15 years of experience in the corporate fitness world. After having kids she found it difficult to create a new routine that allowed her to prioritize her health and fitness while also being the mother she strived to be! Michelle is a powerhouse; she gives her all to everything she sets her mind to and that is a big reason why Jacob Zemer LLC has excelled.

That is when she reached out to Elise @barbellsandfoodscience_, our Director of Coaching, to help her create a nutrition plan that worked with her current busy lifestyle as a mother, wife, and COO.

They really worked on tracking her intake accurately with the help of a food scale and creating simple and delicious meals that she could throw together quickly or make for the whole family! Michelle’s progressive programming, newfound nutrition approach, and discipline led to an outstanding transformation mind, body, and soul! 

Link in bio and story to change your life.

#myfitnessjourney #fitnesstransformation #transformationjourney #transformationtuesday #tuesdaytransformation #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

I might be in trouble after this… my girlfriend is definitely going to ☠️ me.
I raided the fridge and pantry to give you a full look at everything I keep stocked to stay on track with my nutrition goals.

From proteins to veggies, snacks, condiments, and my go-to dairy options like Greek yogurt and cottage cheese—I’ve got you covered.
Plus, I’m breaking down my pantry staples, including quick-and-easy faves like Quest chips and PE Science protein powder for when I’m on the move.

If you’re looking to simplify your grocery list, this is your guide.

📌TIMESTAMPS:
0:00 | Intro
0:43 | Proteins
3:51 | Pantry staples
4:37 | Meal prep
6:03 | Produce
6:55 | Sandwich stuff
7:55 | More produce
9:30 | More carbs
10:20 | Healthy fats
11:00 | More pantry staples
13:00 | Freezer staples
13:30 | Outro

› DOWNLOAD MY TRAINING APP: https://bit.ly/JZSSapp
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

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What do I think about Group Fitness?

Something that is tailored specifically to you is always going to be superior to something that is completely generic to all people.

If you have money, spend it. What I mean by this is there are people out there (coaches, personal trainers) who are able to customize your programming. If you have the means to pay someone to listen to your goals and implement that into your training, DO IT.

Group Fitness is great for beginners, an excellent way to burn calories, make friends, develop a sense of community, and have additional accountability. But the fact of the matter is that everyone in that class is doing the same exact thing. Everyone has different goals with their physique, so this isn’t as effective as hiring someone to achieve your unique goals.

Specific results require specific training.

#shorts #groupfitness #groupexercise #strength #gains #training #strengthtraining #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Product Review: @Crisp.Power Protein Pretzels🥨

💸COST: $20 for a 6-pack of the smaller bags. That’s around $3 a bag which I think is super reasonable for a protein product these days.

🍽️MACROS: 110 calories and 15g protein – so it passes The Protein Test.

🥬FIBER: The fiber is 6g per serving which we LOVE here. In addition to passing The Protein Test, we get 6g of fiber which will help you feel fuller for longer.

🤤TASTE: Crispy, savory, really good. It doesn’t taste exactly like a pretzel but this would definitely help fulfill the pretzel craving.

💭MY THOUGHTS: I would definitely recommend this if you’re a pretzel lover looking to find a protein and fiber-rich alternative. The cost isn’t outrageous and the macros are great. Do I think this tastes like a @Snyders_Hanover or @DotsPretzels? Not exactly – but I could sit down in front of the TV and eat these just as easily.

#shorts #protein #pretzels #proteinsnacks #healthychoices #healthysnacks #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #nyctrainer #nycfitness #nycfitfam

We’re at @Costco looking at my favorite carbohydrate sources:

1️⃣ Berries – great source of fiber, loaded with antioxidants, and low in calories.

2️⃣ Black beans – 150 calories, 7g fiber, and 10g protein. These are a great way to feel full while dieting.

3️⃣ Potatoes – these have been falsely villainized. Not only are they a high volume food, they’re also loaded with antioxidants and minerals.

4️⃣ High-fiber bread options – @missionfoodsus Carb Balance wraps and @schmidtoldtyme 647 bread are go-to pick-ups when at Costco.

Remember: the foundation of your diet should be lean protein, fruit, and vegetables. But high-fiber products are a simple way to help you hit your fiber goal.

#shorts #fiberrich #healthyhabits #guthealth #fiber #highfiber #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Last week, I did Good Mornings with my @Kabuki.Power bar.

This week, I’m going to progress that lift. Every week, I’m going to encourage you to progress your lifts… and that can look really simple.

It can be as simple as adding 5lbs to the bar. So, all I’m going to do this week is add 5lbs and do the same amount of reps that I did last week.

It makes the lift marginally harder and still encourages progressive overload week-over-week. Progressing lifts doesn’t have to be adding 30lbs each week. It can be as little as 2.5lbs to the bar because these actions compound week-over-week.

#shorts #musclebuilding #gymmotivation #fitnessgoals #liftheavy #trainhard #bodybuilding #strengthtraining #physiquegoals #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

Is dark chocolate good for you?

A recent meta-analysis has proved that dark chocolate is good for you!

Why? Because it’s so incredibly high in polyphenols which helps to lower your LDL, lowers blood sugar, and reduces blood pressure.

Here’s what you need to know:

1️⃣ When selecting dark chocolate, look for 70% cacao or greater
2️⃣ It is still highly caloric which is okay – so are things like walnuts, avocado, and olive oil

As always: all things in moderation. Dark chocolate can absolutely fit into your diet and help improve your health markers.

ℹ️ SOURCE: Arisi, Tainah O P et al. “Effects of Cocoa Consumption on Cardiometabolic Risk Markers: Meta-Analysis of Randomized Controlled Trials.” Nutrients vol. 16,12 1919. 18 Jun. 2024, doi:10.3390/nu16121919

#shorts #chocolate #darkchocolate #dessert #sweettreats #dietfriendlydessert #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Zemer Method: Coaching Client Spotlight – Karina R. I have been working with Karina through my Accountability Coaching via @getverb. She came onto coaching with the ultimate goal of becoming pregnant and with this goal in mind she knew how important it was to prioritize her health and movement. Here are a few of her successes:

✅ Lost 7lbs through gaining a deeper understanding of her nutrition
✅ Consistently hit 8k step goal each day and lifted 3 times per week
✅ Works 9am-7pm and still managed to stay on top of her fitness and nutrition goals

Karina joined coaching with the goal of better understanding her nutrition—what foods to eat and why. Already committed to a Crossfit-style workout three times a week, she felt her activity levels balanced out her largely sedentary workday from 9am to 7pm. However, we emphasized the importance of staying active beyond workouts, and she embraced a new goal of 8k steps per day, which she absolutely crushed!

Her biggest takeaway from coaching was learning how to eat properly. Karina, who enjoyed dining out, shared, “The hacks and tips for eating out were super helpful!” She also mastered portion tracking, staying within her calorie goals, and consistently hitting her protein target.

Karina excelled throughout the program, and we can’t wait to see what she accomplishes next!

Link in bio to change your life. 

#myfitnessjourney #fitnesstransformation #transformationjourney #transformationtuesday #tuesdaytransformation #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

Today, we’re shopping for high protein meals at Target in Port Chester, NY… and my jeans? They’re real tight.

That’s in part because 1️⃣ I eat a lot of protein and 2️⃣ I lift weights.

In today’s video, I take you through 3️⃣ protein-packed options for breakfast, lunch, and dinner. I also go through some of my all-time favorite protein snacks to help supplement your day along with my favorite diet-friendly sweet treats… because who wants to forfeit dessert to hit your fitness goals?

📌TIMESTAMPS:
0:00 | Intro
0:50 | Breakfast option 1
1:35 | Breakfast option 2
2:23 | Breakfast option 3
3:20 | Lunch option 1
4:28 | Lunch option 2
5:08 | Lunch option 3
5:55 | Dinner option 1
6:27 | Dinner option 2
7:08 | Dinner option 3
7:49 | Protein snacks
9:28 | Outro

› DOWNLOAD MY TRAINING APP: https://bit.ly/JZSSapp
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

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Peanut butter is not a protein source, it’s a fat source 🥜 But it’s an amazing fat source at that. It’s loaded with monounsaturated and polyunsaturated fats (MUFAs and PUFAs). These fats improve our health markers. So even though peanut butter is a modest source of protein, it’s still an amazing option in your diet.

I myself don’t keep peanut butter around the house because I find myself struggling to not eat tablespoon after tablespoon late at night.

#shorts #peanutbutter #nutbutter #nutbutters #protein #healthyfats #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dieting #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

There is about twice as much sugar in an apple than there is in a donut. Therefore, fruit is unhealthy! And we should probably just eat the donut instead, right?

So, it is true that there is about twice as much sugar in an apple than in a donut. However, the apple has soluble fiber, polyphenols, micronutrients, and a ton of antioxidants.

I was happy to see that this guy’s account has so few followers and that all of the comments are calling him out on his bullshit.

Because once upon a time, people seemed to have believed some of this fear mongering. Now, at least when it comes to fruit, no one is buying this sensationalism.

#shorts #apples #donuts #favoritefruit #bestfruit #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here at @WholeFoods sharing new-to-me products that I’m absolutely loving:

3️⃣ 365 Greek yogurt low fat dessert bars – 80 calories, 4g of protein
2️⃣ @StrongRoots Proper Fries – 100 calories, 3g of fiber
1️⃣ @AllGoodles pasta – my favorite is the Lucky Penne!

#shorts #wholefoods #wholefoodshaul #grocerylist #protein #highprotein #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam