I look at 3 things when choosing an exercise:

1️⃣ Stability
2️⃣ Alignment
3️⃣ Strength Curve

Today, I’m discussing the strength curve. The strength curve is a pretty complex topic so to keep things as simple as possible, imagine a squat.

What’s the most difficult part of the squat? The bottom.

As I try to stand back up from the bottom of the movement, it gets easier and easier. That’s the strength curve of the exercise.

The hip thrust, on the other hand, is most difficult at the top of the exercise.

The strength curve is an important consideration because we want to engage the targeted muscle as much as possible while at the same time realizing that certain exercises have portions of the lift that are harder than other exercises.

#squats #hipthrust #glutes #hamstrings #quads #lowerbody #lowerbodyworkout #strength #youtube #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

@traderjoes has so many unique seasonings. One of the easiest ways to create variety in your day-to-day diet and a simple way to add flavor to your meal prep. Here are some that I enjoy:

1️⃣ Pizza sprinkle- great on potatoes and pultry
2️⃣ Greek goddess- amazing on vegetables, plant based protein, and white fish
3️⃣ Ketchup flavor sprinkle- delicious on beef and potatoes
4️⃣ Sriracha sprinkle- I enjoy this on animal based protein
5️⃣ Cheesy seasoning blend- I love it on popcorn, pasta, and vegetables
6️⃣ Ranch seasoning- great on avocado, vegetables, and poultry
7️⃣ Smoked ghost chilis- adds some spice to meats and vegetables
8️⃣ Everything Bagel- delicious on practically anything

#traderjoes #traderjoesfinds #traderjoeslist #seasoning #grocerylist #groceryshopping #mealprep #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

This is Blake – he’s a client of mine that has put in all of the work necessary to lose over 60lbs. He doesn’t even look like the same person. I met Blake at an old gym when he was working with a different trainer early in the morning at 5am. When his trainer decided they didn’t want to wake up at 5am anymore, I asked the manager if I could train Blake. Once I started working with him, I got him on my coaching program and he started doing semi-private training with me twice a week.

Blake accomplished this. He did this all by himself with me in his corner helping him along the way. But this reminds me why I do what I do. These stories allow me to have a better life through helping people. Blake is a terrific example of this and I am truly proud of him.

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

Don’t be self-conscious about ordering what YOU are going to eat at a restaurant. If you are traveling this Thanksgiving, chances are you will need to grab a bite on the road. You might have the knowledge on what to order, but you may feel embarrassed to make substitutions or changes to the menu item.

Here are a couple examples of how you can order from Panera and bring down the total calories:

1️⃣ Mediterranean bowl – add chicken, no hummus, no feta, sauce on the side. ~550 to ~450 calorie lunch.

2️⃣ Sesame Asian chicken salad – half or no wontons, dressing on the side; ~410 to ~350 calorie meal.

#panera #stlouisbreadco #holidayeating #healthychoices #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #trackingmacros #iifym #macrocounting #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Join me on my leg day as I train Calves, Hamstrings, and Quads. I want to emphasize: you can get a great workout in regardless of the space. In this video, I’m in a generic gym much like the spaces many of you have access to.

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#liftingheavy #legday #quads #calves #hamstrings #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

Sunday after Thanksgiving is the biggest day for travel in America. A lot of you will be on the road surrounded by fast food options and wondering what to grab to eat.

Here are my top 3 picks for fast food on a diet:

1️⃣ Chick-fil-a – Grilled chicken nuggets, egg white filet.
2️⃣ Wendy’s – Chili, cobb salad dressing on the side, poke your fork in, skewer your protein.
3️⃣ Taco Bell – Several options for ~300 calories and dirt cheap. I personally would do the chicken chipotle melt.

#fastfood #chickfila #wendys #tacobell #fatloss
#protein #highprotein #fiber #progressnotperfection #caloriedeficit #caloriecounting #caloriesincaloriesout #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

I look at 3 things when choosing an exercise:

1️⃣ Stability
2️⃣ Alignment
3️⃣ Strength Curve

Today, I’m discussing alignment as it pertains to the body. Some movements might feel better than others due to how your body is aligned.

As an example: a bilateral lat pulldown versus a unilateral lat pulldown. With a unilateral lat pulldown, each shoulder has its appropriate range of motion and mobility and isn’t forcing the other shoulder to compensate or overwork.

When choosing exercises, focus on movements that feel comfortable and are a better option for how you and your body move.

#backday #pullday #upperbody #upperbodyworkout #strength #lats #youtube #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Healthy Snacks is a FREE e-book on my website www.JacobZemer.com. All you have to do is provide me with a valid email and it will be sent straight to your inbox.

What do you get? 14 pages of my favorite macro-friendly options for:

✅Protein bars
✅Protein powder
✅Pre-made shakes
✅Sweets
✅Even ice cream
✅And much, much more…

Can’t get better than free on Black Friday. Make sure to visit the LinkTree in my bio and click “Free Healthy Snacks Guide” to go straight to the opt-in.

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

Happy Thanksgiving! Why am I standing in front of a liquor store? Because no one gives a f*ck about turkey🦃…

Thanksgiving is about two things:

1️⃣ Loved ones👪
2️⃣ Alcohol🍷

It’s most certainly not about fitness. Enjoy those around you. Eat some great food. And enjoy a few glasses of alcohol. But then tomorrow, get right back to it. Celebrate today but don’t make this into a week-long binge.

#thanksgiving #alcohol #drinking #holidays #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #weightlosstips #nutrition #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

50 million Americans are estimated to be traveling by car this Thanksgiving. So here’s where I would recommend you stop and grab food while travelling:

1️⃣ A diner – Egg white omelette packed with vegetables and chicken. Fruit cup on the side.
2️⃣ Subway – Wheat roll, no mayo, opt for mustard instead. Oven-roasted chicken, carved turkey, rotisserie chicken, or, my favorite, Sweet Onion Chicken Teriyaki.
3️⃣ Chipotle – Bowl, chicken, black beans, vegetables, salsa, and pico de gallo.
Honorable Mention: Panera (video to come)

#subway #chipotle #panera #dinerfood #quickeats #progressnotperfection #healthychoices #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Join me as I train back and shoulders at Madison Ave Strength Lab. See some of my favorite back and shoulder exercises, how to perform them properly, and why I like them in my program.

In this video, I take you through what a session of building muscle and pushing myself as near to fatigue looks like.

› DOWNLOAD MY TRAINING APP: https://bit.ly/JZSSapp
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Tis the season… to add turkey into your meal prep routine.

1️⃣ Turkeys are relatively cheap. $1.79 a pound for lean protein is a steal.

2️⃣ It’s fairly easy to prep – throw it in an oven to cook!

3️⃣ Slice it up for all your meal prep and you have all of your lean protein for the week.

#turkey #thanksgivingturkey #protein #leanprotein #healthychoices #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam