Are you traveling this holiday season to see friends and family? Here are my 3 biggest tips to keep in mind:

1️⃣ Go to the grocery store when you arrive. Whether you’re staying with friends or at a hotel, start your trip off by stopping at the grocery store. Grab anything you will need throughout your stay.

2️⃣ Watch your portion size. You can still enjoy meals with friends and family but don’t turn it into a buffet. You can also still enjoy meals on your own, don’t overthink it.

3️⃣ Be active. Find a local gym and maintain your exercise schedule. Getting yourself in the gym will clear your mind and make you think about every other decision in your life.

#traveling #traveltips #christmas #hanukkah #christmasdinner #christmascookies #drinking #holidays #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #weightlosstips #nutrition #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I strongly believe dieting is all about time management. Something that has really helped me stay prepared when on the go is keeping some high protein snacks in the trunk of my car. This could be anything from a protein bar, protein chips, jerky, and pre-made shakes.
The Zemer Method is all about 80/20 – 80% of your diet should be single ingredient whole foods, but you can’t keep those in the back of your car. These protein snacks are great for convenience, especially if you will be on the road a lot or running errands this holiday season.
#dieting #timemanagement #proteinsnacks #proteinbar #proteinchips #jerky #highprotein #proteinshakes #diettips #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Join me as I head to Wegmans to pick up some dieting staples that can provide you some much needed variety:

1️⃣ Quinoa
2️⃣ @olemex_labanderita high fiber wraps
3️⃣ @chobani zero sugar greek yogurt
4️⃣ @greengiant Riced cauliflower
5️⃣ Lamb
6️⃣ Lean ground beef
7️⃣ Grass-fed ribeyes
8️⃣ @chosenfoods Avocado spray

#wegmans #dieting #highprotein #grocerylist #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

The most important part of a Preacher Curl is that we use no momentum. We isolate the movement by:

1️⃣ Making sure the pad is fully tucked under our armpits
2️⃣ Having arms perfectly straight at the bottom of the exercise
3️⃣ Push through the pad as we curl
4️⃣ Rotate our wrists at the top of the curl

This movement is all about stretching and isolating the Bicep. For over 700+ in-depth exercise videos and instructional guidance, sign up for my app by following the LinkTree in my bio or heading over to JacobZemer.com.

#armday #curls #bicepcurls #upperbody #biceps #preachercurls #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: John Sudol is a coaching client on @getverb who lost 20+lbs with me in 6 months. Here’s what he has to say about working with me:

“I came to you for a few reasons. The first being that I was always an athletic person, but had never figured out my nutrition so always felt like my appearance didn’t depict what I was capable of. The second being, I knew my eating habits were poor and getting worse. And I have 2 young sons now who I want to grow up and learn by example. Being the fat dad is not me, and I wanted to get my habits straight to set the example for my boys. I was looking to lean out but more importantly I wanted to feel like I changed the way I looked and thought about food. I achieved both results and then some in opinion.

Not only did I lose more than 20lbs but I really feel like Jacob helped me get this new perspective on eating/food. How important it is to account for your macros and HAVE A PLAN/PREPARE. I have tried multiple trainers in the past like Jacob and failed with all of them. Something Jacob is incredible at is keeping you accountable in a very humbling manor. If I missed a goal or didn’t hit the macros we set out to hit, it wasn’t a mean text coming my way. It was a reminder of my goals and why I’m doing this. His ability to shift my focus back into my goal was the key to my success. I stuck with the program because from the beginning I could sense how passionate Jacob was about this and I saw results fast. I have taken a lot out of the past few months working with him and I finally feel like I have unlocked the mentality to keep my nutrition in check and be/continue to be the example for my son’s that I wanted from the beginning. Forever grateful.”

Link in bio to change your life.

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

Join me as I hit a pull day at Madison Ave Strength Lab. I’m focusing on back and arms here emphasizing Lats, Back, Biceps, and Triceps. This program is designed for real people, with real lives, who want real results. These are the exercises I do on pull day:

1️⃣ Single Arm Supinated Pull Down 3×8-10
2️⃣ Seated Cable Rows 3×8-10
3️⃣ Cable Lat Prayers 2×8-10
4️⃣ Standing Overhead Cable Curl 3x8x10
5️⃣ Incline Dumbbell Curl 2×8-10
6️⃣ Cross the Body Tricep Extension 4×15

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#pullday #arms #Biceps #Triceps #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam