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All Things Meal Prep

In this week’s video, I’m at @greenlifeny in Westchester, NY, talking about all things meal prep. I discuss five of my favorite meal prepping services that are accessible nationwide. Learn the pros and cons of each service and figure out which is the best fit for you.

We also discuss the four most important aspects to include in your diet:

🥩 Protein
🥦 Fruits/veggies
🍚 Carbohydrates
🥑 Fat

I provide my personal recommendations for each category and how to include them in your meal prepping at home. I feature meals at Green Life that I personally order that you can also make at home.

0:00 All Things Meal Prep
2:34 Meal Prep Services
6:53 Meal Prepping Protein
9:41 Meal Prepping Fruits and Veggies
13:30 Meal Prepping Carbohydrates
15:37 Meal Prepping Fat Sources

#mealprep #protein #fruits #vegetables #carbs #healthyfat
#youtube #greenlife #mealprepservice #healthyeating #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

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Determining if a meat is high in protein

How to determine if a food is high in protein.

I talk about The Test constantly in my videos. For a food to be considered an optimal protein source, we want 10% of the calories coming from protein. Simply – if a protein bar is 100 calories, we want protein to be 10g or more. If a cut of steak is 210 calories, we want protein to be 21g or more.

In this video, I review what The Test reviewing process looks like when looking at various meat nutrition labels:

❌Sirloin Steak – 260 calories, 23g protein = does NOT pass the test
✅Top Sirloin – 190 calories, 37g protein = absolutely OBLITERATES the test
❌85/15 Ground Beef – 230 calories, 19g protein = does NOT pass
✅93/7 Ground Turkey – 150 calories, 22g protein = absolutely passes

I feel the need to reiterate: none of these foods are bad! But we need to look at the nutrition labels when determining if a food is optimal for hitting your protein goals while keeping your calories low.

#highprotein #protein #meat #steak #turkey #chicken #highproteindiet #cooking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

3️⃣ steps to performing a cable row

3️⃣ steps to perfecting your cable row technique:

1️⃣ Start by fully extending arms and allowing your back to stretch, pulling shoulders down and back, to fully engage your back muscles

2️⃣ Pull handles toward your chest keeping elbows at sides and avoiding leaning back

3️⃣ Control weight as you pull towards body and as you extend your arms, avoid using momentum or jerking motions to isolate back muscles

#liftsmart #cablerow #backworkouts #fitnessmotivation #strengthtraining #fitnessjourney #trainhard #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nyctrainer #nycfitnesstrainer #nycfitfam

E-Books now available!

🚨My six e-books are now available to buy on my online shop!🚨

📗Zemer Method: Training –
🏋️Learn how to maximize your time in the gym to effectively get the results you desire.

📗Zemer Method: Nutrition –
🥦Take the mystery out of nutrition, and receive clear and actionable steps when it comes to your diet.

📗Zemer Method: Recipe Book –
👨‍🍳60+ nutrient dense recipes to help you create sustainability while achieving your goals and living the life you love.

📗FREE Zemer Method: Healthy Snack Guide –
🍿An overview of my go-to products from protein bars, to macro friendly carb options, to condiments and beyond.

📗Zemer Method: Grocery Guide –
🛒Provides simple and easy options for all food types, and offers suggestions that include high protein animal sources along with high fiber resources.

📗Zemer Method: Restaurant Guide –
🍴Gives you tricks on how to measure food on-the-go, an ‘eat this, not that’ approach, and a guide on consuming alcoholic beverages while in a deficit.

You can buy my guides by going to shop.jacobzemer.com or following the LinkTree in my bio. This has been a labor of love and I’m incredibly excited to finally share it with you all. Hopefully you can take my guides and take your health and wellness goals to the next level!

#ebook #ebooks #freeguide #fitnessguide #caloriesincaloriesout #healthysnacks #nutrition #recipebook #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

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