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

I’ve had multiple people ask me about Mush Oats. Even though it’s convenient, tastes delicious, and uses clean ingredients, a quick look at the nutrition label tells us everything we need to know.

Around 200 calories, 5g protein, 5g fiber. The protein to calorie ratio is abysmal. Even the PB&J Mush has the best nutritional makeup and it’s still only 10g protein for 230 calories.

Instead, I would recommend making your own overnight oats in bulk.

#oats #overnightoats #overnightoatsrecipes #healthybreakfast #healthyeating #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nyctrainer #nycfitnesstrainer #nycfitfam

Kettle and Fire bone broth. This is a high protein, low calorie item you can enjoy in your diet. There are 2g of protein for every 10 calories, so you can be getting 20g of protein for only 100 calories. Here are 2 ways I incorporate this product into my diet:

1️⃣ Heating it up and sipping on it for a quick protein fix

2️⃣ Pouring it over some ground meat with rice and potatoes to moisten it up, especially when meal prepping

If you’re looking to get protein, don’t buy the vegetable broth. I recommend the beef and chicken bone broths with low sodium.

#bonebroth #highprotein #lowcalories #mealprep #cooking #highproteinsnack #beefbroth #chickenbroth #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Join me while I pick up my favorite macro-friendly snacks from Stop & Shop:

1️⃣ @halotopcreamery popsicles – I love the berry
2️⃣ @catalinacrunch cereal
3️⃣ @nicksicecream – my favorite is the peanut butter
4️⃣ @thelaughingcowusa light cheese
5️⃣ @questnutrition frosted cookies
6️⃣ @ratiofood granola

#stopandshop #icecream #cereal #cheese #cookies #granola #halotop #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

What’s the difference between an RDL (Romanian Deadlift) and a Stiff-Legged Deadlift?

If I’m performing a traditional RDL, I’m maintaining soft knees, pushing my a$$ back, and targeting glutes and hamstrings.

If I’m doing a Stiff-Legged, I’m keeping my legs straighter and trying to point my a$$ ‘up to the air’. My hamstrings will light up with these.

So, when would I do a RDL? When I’m trying to grow my glutes. I would do Stiff-Legged for more hamstring-focus.

If you need help learning different deadlift variations and assistance in performing them safely, download my app at JacobZemer.com to have access to my expansive exercise library where I detail correct form and technique on more than 700 different exercises.

#rdl #romaniandeadlift #stiffleggeddeadlift #glutes #hamstrings #deadlift #legday #legdayeveryday #bootybuilding #bootygain #glutegains #muscle #fitness #fitnesstips #fitnesstip #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam