This is a 3 day weight training program designed for real people looking to make a change. This is a realistic schedule that requires 50-60 minutes in the gym 3 days a week. The main considerations when designing this program were:

Time availability
Accomplishments
Intensity level
Exercise selection

To get free access to Phase 1 of this 3 Day Training Split, simply click the link below:
https://www.jacobzemer.com/3-day-full-body-workout/

This is a glimpse into the detailed, custom programs available on my app Zemer Strength Society. To access all exercise programs available on my app, sign up at https://www.jacobzemer.com/services/jacob-zemer-strength-society/.

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I’m back at @wholefoods to show you some of my favorite items to pick up while on a diet.

1. Sun butter
2. @angelicbakehouse whole grain wraps
3. Ground pork
4. Buffalo seasoning
5. Lean chicken thighs (look for 10g of protein per 100 calories)
6. Lions mane mushrooms
7. @kevins.natural.foods pre-made meals
8. @threewishes cereal

#wholefoods #wholefoodsbuys #wholefoodsfinds #wholefoodshauls #grocerylist #healthydinner #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Make sure to eat 30g of fiber every day. Here’s the thing: most Americans only get around ~15g or less of fiber daily. I know, talking about eating more fiber might not be sexy, but it’s super important for your well-being.

Here are my three tips to getting more fiber:

1️⃣ Have some fruits or veggies with every meal. Berries, broccoli, and Brussels sprouts are my go-tos.

2️⃣ Try psyllium husk – it’s a seed you can find in powder or capsule form. It might not taste amazing, but it does the job.

3️⃣ Check out fiber-rich products like Better Bagels, 647 bread, or Mission Carb Smart tortillas. Some people don’t like that I suggest these, but they’re way better than not getting enough fiber at all.

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

Wegmans has a crazy selection of protein bars. Here are some you can pick up on your next grocery run:

1️⃣ @Questnutrition – The OG of the protein bar game. Oatmeal chocolate chip is my personal favorite.
2️⃣ @BuiltBar – This is my favorite protein bar. The chocolate chip cookie dough is bonkers good.
3️⃣ @Barebells – This is a favorite protein bar among most of my clients and my girlfriend. It tastes like a candy bar!
4️⃣ @One1Brands – This is my dark horse protein bar pick. The taste is great and the macros are fantastic.
5️⃣ @NoCow – This is my #1 pick for plant-based protein bar even though the texture isn’t my favorite.
6️⃣ @EpicBar – This is more like a jerky if you’re looking for a more natural source of protein.
7️⃣ @OfficialPureProtein – Low price point and a cult-like following. I enjoy these but wish the fiber was a little higher.
8️⃣ @FitCrunchBars – This is my least favorite pick of the eight protein bars in this video but they can be found everywhere and the price is great.

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

Getting a body composition analysis at the start of your fitness journey is an important step in monitoring your progress. Remember: you can’t manage what you don’t measure.

InBody is a body composition analysis machine that uses bioelectrical impedance to measure various components of your body such as muscle mass, fat mass, and water content.

Some gyms have InBody machines that you can use or you can make an appointment at a place that specializes in these tests like XFit Labs here with Isaiah.

InBody does have a significant enough margin of error that it can’t tell you objectively how much body fat you have. Instead, you should use this tool to track your trajectory. I would recommend using an InBody approximately every 3 months or to track which direction your body fat is headed.

If you are signed up for my coaching, we can interpret your body composition analysis and keep record of how you are progressing throughout our programming. It’s always a good idea to get your InBody regularly so you can assess and use that information to achieve your health and fitness goals.

#bodycomposition #musclemass #fatloss #bodytransformation #musclebuilding #weightlossjourney #bodygoals #fitnessprogress #physiquegoals #fitnessmotivation #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam