🚨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

The quads are comprised of four different muscles:

1️⃣ Vastus Medialis
2️⃣ Vastus Intermedius
3️⃣ Vastus Lateralis
4️⃣ Rectus Femoris

For well-defined legs, it’s crucial to target each of these four muscles when training.

Compound exercises such as Squats and Leg Presses effectively engage the Vastus muscles, and can be complemented with accessory movements like Walking Lunges.

When specifically activating the rectus femoris, consider incorporating Leg Extensions and Sissy Squats. These exercises, especially when performed with a higher rep range, can intricately target and stimulate the rectus femoris, giving you a more balanced quad workout.

#legday #quads #workoutvids #workoutvideo #strength #gains #training #strengthtraining #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re at Costco buying some of my favorite high-protein breakfast items.

1️⃣ @RedsFoods Egg’Wich
2️⃣ Egg whites
3️⃣ Eggs
4️⃣ @ColumbusMeats turkey bacon
5️⃣ @CatalinaCrunch
6️⃣ @Fairlife nutrition plan
7️⃣ @TheLaughingCowUSA light spreadable cheese
8️⃣ @Fage nonfat greek yogurt
9️⃣ Frozen berries

#costco #costcofinds #costcohaul #highprotein #breakfastideas #healthybreakfast #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: @thelousperduto is a coaching client on @getverb who went through a successful lean bulk with me. Read what the journey looked like for us.

Luciano is an exceptional athlete who is very coachable and dedicated to bettering himself in all aspects of his life. When he came to me he wanted to put on some more muscle mass but he was nervous about increasing food and gaining too much body fat along the way. I assured him that I would not let that happen and we began to increase his food intake. With this, his performance in the gym improved and he put on a sizable amount of muscle mass. He also became more comfortable with the lean bulking process, which can be challenging for many. To finish out Luciano’s time on the program we began a mini cut phase. Luciano has an incredible work ethic and discipline to his craft. I am confident that he will conquer any goal or endeavor he looks to achieve next.

Link in bio and story to change your life.

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

Join me at @MadisonAveStrengthLab as I show you how to train as efficiently as possible- featuring back and Biceps. Today’s session includes compound movements that work multiple muscle groups simultaneously. These movements allow you to make the most of your time in the gym. In this video, I show you multiple exercises that I personally choose when training back and Biceps.

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

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We’re at @Costco today playing ‘This or That’. Which item will I choose and why? None of these items are evil but some of the better options.

@Jarlsberg_ cheese slices ✅ any other cheese slices ❌
WHY? Jarlsberg cheese slices have 50 calories for 7g of protein and 55% less sodium. It has the best protein ratio of any cheese at Costco and less sodium.

@chosenfoods Avocado spray ✅ avocado oil ❌
WHY? Avocado oil is incredibly healthy for you. It’s packed with monounsaturated and polyunsaturated fats but it’s also very caloric and easy to over pour. The spray has the same health benefits while being easier to portion.

Columbus Turkey Bacon ✅ pork bacon ❌
WHY? Columbus Turkey Bacon has 45 calories for 6g of protein and it has a reasonable amount of sodium for bacon. It is also a low fat food having less than

@thatsit ✅ @PureOrganicsnacks ❌
WHY? Pure Organic has zero fiber and is all from fruit concentrate whereas That’s It has fiber and is only real fruit. This one is a no brainer.

Kirkland chicken thighs ✅ Kirkland chicken breasts ❌
WHY? The chicken thighs at Costco are very low fat. Normally the reason you buy chicken breast over chicken thighs is because of the fat content because chicken thighs taste way better. Obviously slightly preference and what you are cooking, but PSA the chicken thighs are lean at Costco.

@goyafoods Black beans ✅ chickpeas ❌
WHY? Both of these are amazing options. There is nothing wrong with either choice but if you are looking to boast in your diet then Black Beans is the way to go. It has a little bit more protein but it’s so minor it’s really about the fiber. Again, chickpeas are still a great choice.

@fairlife Nutrition Plan ✅ Fairlife Core Power @corepower❌
WHY? Fairlife Nutrition Plan taste better and has better macros. It has 150 calories for 30g of protein compared to 170 calories for 26g for protein. And again, the Fairlife Nutrition Plan tastes creamer! These both great options and I rarely see the Fairlife Nutrition Plan outside of Costco so you can buy either but if I could chose I’m going Fairlife Nutriton Plan.

@Oikos Triple Zero ✅ @Chobani Zero Sugar ❌
WHY? This is totally taste preference. Clientele tend to prefer the taste of Oikos Triple Zero to Chobani Zero Sugar. I prefer the taste of it as well but obviously taste preferences differ dramatically from person to person. Both of these products pass the taste. They both have very similar macros. Buy which you prefer but I’ve found most people enjoy Oikos Triple Zero is their preference.

#fairlife #proteinshakes #highprotein #oikos #chobani #greekyogurt #costco #costcofinds #costcolist #groceryshopping #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam