@ninjakitchen Creami recipe coming at you – Coffee Affogato!

☕️Ingredients:
1️⃣ 2 chilled shots of espresso
2️⃣ 400mL cashew milk
3️⃣ ¼ tbsp guar gum
4️⃣ 3 Stevia packets
5️⃣ Pinch of salt
6️⃣ 400g @PEScience protein powder

⏲️Instructions:
1️⃣ Blend all ingredients together
2️⃣ Pour into your Creami container
3️⃣ Freeze overnight
4️⃣ Spin the following day until you get your desired consistency

👨‍🍳The Zemer Method: Recipe Book is available for purchase through the LinkTree in my bio. Comment down below if you’ve tried any of the Ninja Creami recipes that @barbellsandfoodscience_ has created!

#shorts #breakfastideas #healthybreakfast #healthyeating #cleaneating #wholefoods #eatclean #healthyrecipes #nutrientdense #mealprepideas #mealprep #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re at @Wegmans for more high protein options:

1️⃣ Ground venison
2️⃣ Marinated pork tenderloin
3️⃣ Deli meats
4️⃣ Calamari
5️⃣ Yellowfin tuna
6️⃣ @Chobani Complete and Zero-Sugar
7️⃣ @Builtbar protein bars
8️⃣ @LegendaryFoods Tasty Pastries

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

@jblackburn54 asked: Explain making sets. How many sets and reps should I be doing?

This is an awesome question that I’m sure many people have when developing their exercise regimen.

First, take into consideration that different muscle groups require challenging sets in order to build new muscle.

For beginners, I would recommend 10 sets per muscle group, which can be broken up in different sessions per week. The number of reps can be anywhere from 5 to 30 but I wouldn’t recommend going that high in reps due to cardio becoming a factor and psychological fatigue. It requires a lot of discipline to take 30 reps to failure.

I would recommend starting with an 8 to 15 rep range and, week-over-week, either add another rep or add weight so that you stay in your appropriate rep range.

🔔 For more detailed information on how I build out my sets and reps, click the LinkTree in my bio to get access to my Training Guide.

#shorts #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

I’m gonna give you 4 burger options that are available at @Wegmans right now that will help you stick to your diet as you enjoy your summer grilling:

1️⃣ Buffalo-style chicken patties – 250 calories, 25g protein
2️⃣ Greek-style turkey patties – 220 calories, 29g protein
3️⃣ Bison patties – 190 calories, 23g protein
4️⃣ 90/10 ground beef – 260 calories, 30g protein

JZ Tips: if you want to add some flavor and bulk to your burgers, my favorite hack is to add mushrooms and onions to your patties. I also love putting some @ghughessugarfree BBQ sauce in the middle of the raw patty before cooking… makes it super delicious. My favorite way to enjoy these burgers is on a high-fiber bun or in a @MissionsFoodsUS Carb Balance wrap.

#shorts #burger #cheeseburger #healthyburger #healthygrilling #grilling #grillmaster #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Everyone knows that saunas are incredible for your health.

How do I apply that research to our @SISU_sauna?

1️⃣ Temperature – we want a temperature of at least 180* Fahrenheit. But remember: heat escapes when we open and close the sauna door. Because of this, I always set my temperature to 200* to ensure I’m at the appropriate temperature the entire time.

2️⃣ Duration – I sauna for at least 20 minutes. This is due to the fact that sauna bathing mimics moderate-intensity workouts.

3️⃣ Frequency – I would recommend using your sauna 3 times a week, each at a duration of 20 minutes. This will give you a minimum time of 60 minutes in your sauna per week.

Remember: because the sauna mimics moderate-intensity exercise, more may be better. There may be benefit to using the sauna up to 7 days a week.

🚨 Visit the LinkTree in my bio and use code JZEMER to get a discount on your SISU sauna!

#shorts #sauna #recovery #workouts #workoutideas #athlete #athletic #weightloss #fitness #fitnesstrainer #performancecoach #accountabilitycoach #personaltrainer #myfitnessjourney #fitnesstransformation #transformationjourney #fitnesstraining #training #nyctrainer #nycfitfam

Everything you need to know about FAT🥑

This is my third installment in my Youtube series about macronutrients.

Growing up, fat was the most villainized macronutrient – everything was either non-fat or zero fat. But today, it might be the most over-glorified macronutrient.

To put this into perspective, I like to remind everyone that nature favors mediocrity. Think about a pack of gazelles, stay with me… the overzealous leaders in the front get the river first where the crocodiles are waiting. The last ones in the pack get picked off by the lions and hyenas.

The same is true for saturated fat.

You want to have enough saturated fat in your diet for your hormones but, at the same time, too much of it can increase your cholesterol.

The reality is: EVERYTHING in moderation.

📌 Topics Covered:
00:00 | Introduction
1:20 | Polyunsaturated fats
1:44 | Monounsaturated fats
3:43 | Saturated fats
4:34 | Everything in moderation
5:45 | Should I be tracking fats?
6:50 | What if I have high cholesterol?
7:39 | Long-term nutrition recommendations
9:45 | Outro

#fats #protein #carbs #macronutrients #nutrition #nutritiontips #nutritioneducation #healthyeating #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

These are my high protein selections at @target:

1️⃣ Good & Gather family size chicken entrees
2️⃣ Good & Gather seasoned carne asada
3️⃣ @good_culture cottage cheese
4️⃣ Good & Gather light string cheese
5️⃣ Non-fat Greek yogurt: @ratiofood, @oikos Pro or Triple Zero, @chobani
6️⃣ @applegate Naturals deli meat
7️⃣ Good & Gather grilled chicken breast strips
8️⃣ @fairlife fat-free milk
9️⃣ Good & Gather wild caught Alaska salmon burgers

#protein #highprotein #target #targetfinds #targetrun #targethaul #goodandgather #goodculture #ratiofood #oikos #chobani #applegate #fairlife #dietingtips #weightlosstips #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Let’s talk in-home gym essentials.

For this video, I’m going to use 3 tiers:

1️⃣ S Tier (essentials) –

▪️Dumbbells or adjustable dumbbells
▪️Adjustable bench
▪️Pull-up / dip bar / TRX

2️⃣ A Tier (if you can spend more money) –

▪️Power rack
▪️Barbell
▪️Plates

3️⃣ B Tier (not necessary but nice to have) –

▪️Cable apparatus and attachments

For a more in-depth look at my home gym, watch my full Home Gym 1.0 Tour on my channel.

#shorts #homegym #homegymtour #gym #workout #workoutvideo #equipment #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

If you’re like me, drinking a heavy chocolate-flavored protein shake in the summer doesn’t sound very appetizing.

I’ve always found @isopurecompany’s pre-made shakes crucial when the temperature starts to rise. When it’s hot, I want a light and refreshing flavor like fruit punch, grape, lemonade, and iced tea.

The macros on these Isopure drinks are also bonkers. 160 calories and 40g of protein. So not only is the taste amazing and refreshing during the heat, the macros also over-deliver.

#shorts #highprotein #protein #proteinbars #proteinsnacks #highproteindiet #cooking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

💪🏻 What is RIR? Why is it important? What does it look like?

RIR, or Reps in Reserve, is a measure used to indicate the intensity of your training. A lower RIR means a higher intensity level.

In simple terms, if your RIR is 1, you have only one more rep you could perform before reaching technical failure.

💪🏻 So, why is RIR important?

For effective training and to stimulate muscle adaptation, your sets need to be challenging. Tools like RIR and RPE (Rate of Perceived Exertion) help you gauge and ensure your workout intensity is at an optimal level.

💪🏻 What does RIR look like?

RIR of 3 or less: Your sets will appear challenging and feel fatiguing. The speed of your repetitions will noticeably slow down. It’s recommended to aim for an RIR of 3 at a minimum to ensure your training is sufficiently intense.

#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

I’m gonna share 4 protein bars that you can commonly find at the grocery store that I consider top tier:

1️⃣ @questnutrition – the OG protein bar. This has a more firm texture that some people don’t enjoy – but if you can get past this, the macros are stellar and there are a ton of flavors.

2️⃣ @builtbar – make sure to get the bars, not the Puffs. The texture of this is more like a Milky Way so it’s a little chewier.

3️⃣ @one1brands – tons of unique flavors and a happy-medium texture for those who don’t love the overly firm or overly chewy options.

4️⃣ @barebells.usa – this is the people’s’ champion. All of my clients love this bar and they are universally beloved.

All of these protein bars pass The Test, contain fiber, and taste phenomenal which is why I’m ranking these top tier.

#shorts #foodreview #proteinbar #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Client Spotlight: Jenn, a dedicated coaching client on @getverb, is smashing her performance and physique goals at 45 years young! Check out her amazing progress:

✅ Completed her HYROX race*
✅ Down 6lbs in 6 weeks
✅ Eating foods that fuel her activity levels

*HYROX combines running and functional workout stations, with participants running 1km followed by 1 workout station, repeated eight times.

Jenn’s nutrition, recovery, and strategy have all been on point, leading to these outstanding results.

Here’s what Jenn has to say about her nutrition coaching experience: “As one of your original clients, there really is no one who will be truly blunt and honest with me and hold me accountable. I needed to reset before going into another season of marathon training and you helped talk me through a plan to stick to.”

Keep crushing it, Jenn! Link in bio.

#MyFitnessJourney #FitnessTransformation #TransformationJourney #TransformationTuesday #TuesdayTransformation #WeightLoss #WeightLossTransformation #Fitness #FitnessTrainer #PerformanceCoach #PersonalTrainer #FitnessTraining #Training #NYCTrainer #NYCFitFam