Client Form Check: Waldemar and Ashley.

These are two of my in-person training clients who I also coach. Both of these clients have been talked to in-person about their form and unless someone is doing something that is putting them in immediate risk of harm, I truly believe in progress over perfection.

In this video, they are doing high intensity interval training (HIIT) on the SkiErg. They are following the Norwegian Protocol in this video which is 4 minutes of intense work followed by 3 minutes rest that is repeated 4 times.

The first thing I noticed in this video is that Waldemar gets nice and tall. However, he is rounding a bit in his spine meaning he needs to push his hips back more. He should really dig into his heels so he can use his body weight to pull down and yank the 💩 out of the SkiErg.

I also notice that Ashley is not getting high enough at the top of the movement. She’s also rounding her back. I know Ashley – I know how strong she is. She can do dumbbell RDLs with 100lbs in each hand. She has the strength, she just needs to work on her technique here.

Both of these clients are elite and taking their Vo2 max training seriously in order to improve their cardiovascular health.

🔗 in bio to learn more about coaching.

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@Crisp.Power protein pretzels released some flavored options!

From their original line, I absolutely love their Everything Bagel pretzels. Satisfies that savory craving but doesn’t necessarily taste like a pretzel.

Now, they have Cheddar and Flamin’ Crunch flavors that I’m super excited to try.

Flamin’ Crunch – 200 calories 26g protein 10g fiber. This flavor has a lot of kick. It’s definitely my new favorite.

Cheddar – 210 calories 25g protein 9g fiber. This is probably my third favorite flavor (right behind Everything Bagel) but I do wish it had a bit more explosivity with the cheddar flavoring.

I really like this company and I’m glad they are doing well. Have you tried these flavors yet?

#shorts

@SamsClub now has their own ultra-filtered milk!

@Fairlife was really the first company to popularize this and now I’m seeing it at most grocery stores. Even @Aldi has their own version.

The Member’s Mark ultra-filtered milk is 120 calories 14g protein. This passes The Protein Test – 10g of protein per every 100 calories.

I think this is a great product for hitting your protein goal. This can give a protein boost to your smoothies, bowls of cereal, and many recipes. There are so many ways to use ultra-filtered milk so I’m glad it’s extending to most retailers.

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Low Calorie, High Protein, High Fiber Shop Rite Grocery Haul | What I Eat for Fat Loss

In this video, I’m breaking down my latest Shop Rite grocery haul – everything I use to hit my macros, stay full, and make fat loss easier to sustain.

Every item here checks the boxes: high protein, high fiber, low calorie, and easy to prep. These are the exact foods I keep stocked to stay lean year-round, perform in the gym, and eat in a way that actually fits real life.

Here’s what I cover:
🔘 How I build a grocery list for sustainable fat loss
🔘 My go-to lean protein sources
🔘 High fiber staples that keep hunger under control
🔘 Lower calorie swaps that actually taste good
🔘 How I use a flexible dieting approach to make progress without restriction

Whether you’re shopping at ShopRite, Walmart, Costco, or Trader Joe’s, these foods will help you build meals that support your goals — without over-complicating the process.

Simple. Sustainable. Results-driven.

Go to JacobZemer.com to change your life.

📌TIMESTAMPS:
0:00 | Intro
0:50 | My favorite fruit and veg
5:25 | App info
6:05 | Sweet potatoes
6:30 | Seafood
7:55 | Steak, ground meat, chicken
8:35 | High fiber breads and wraps
9:05 | Yogurt
10:00 | Sweets and outro

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If you’re like me, you could easily crush a bag of chips in one sitting.

Here’s 3 savory, diet-friendly alternatives that I like at @Target:

🔘 @QuestNutrition protein chips | 140 calories 20g protein 1g fiber. I love the Chili Lime flavor.
🔘 @KhloudFoods protein popcorn | 160 calories 7g protein 2g fiber. The Kettle Corn flavor rocks.
🔘 Pretzels | 100 calories 2g protein 1g fiber. This is a good higher volume alternative to many chip options.

#shorts

Reviewing my favorite low calorie, high protein ice cream again!

@EatSweetGains is one of my favorite macro-friendly products of the year. When I reviewed them originally, I didn’t get my hands on all of the flavors. So I wanted to film another review.

Today, I have: Strawberry, Caramel, Mint Chocolate Chip, and Cookie Dough. All of which have around 490 calories 40g protein 3g fiber per pint.

These all taste incredible, super creamy, and don’t taste like a “diet” version of ice cream. In regards to my favorite flavor, Cookie Dough, I’d love to see them really load up the cookie dough chunks – but they probably can’t due to the chunks being real cookie dough and the calories getting jacked up too high.

Overall, I have sincerely liked every single flavor and I can’t speak highly enough about this brand.

#shorts

Client’s Full Day of Eating: Kurt W.

Kurt is a dad to 2 young kids, has a busy career in finance, and has lost over 70lbs working with me. Here’s what his full day of eating looks like:

🔘 Breakfast – 4oz smoked sockeye salmon + 1 @SchmidtOldTyme 647 English muffin + 1 wedge light @TheLaughingCowUSA

🔘 Lunch – 1 647 English muffin + 4 slices deli turkey + 1 wedge light Laughing Cow with 340g nonfat Greek yogurt + 55g raspberries

🔘 Snacks – 6 shrimp with cocktail sauce + @DavidProtein bar

🔘 Dinner – 7.12oz lightly breaded chicken chunks + 1 @MissionFoodsUS Carb Balance Wrap + 1.5tbsp @PrimalKitchenFoods buffalo sauce

🔘 Dessert – 1 cookie dough @Yasso bar

➡️ Macros – 1716 calories 212g protein 46g fiber

I would love to see more monounsaturated fat like avocado or olive oil but overall, this is an incredible day of eating. Great job, Kurt!

#shorts

The HIIT Workout Every Lifter Should Be Doing | Real-Time High Intensity Interval Training for Cardio Health

In today’s video, I’m taking you through one of my high intensity interval training (HIIT) sessions – uncut, unfiltered, and real. No flashy edits, no shortcuts – just hard work and intention.

A timer is on screen so you can gauge pacing, intensity, and how hard you should be pushing. This is the same cardio protocol I use to support my strength training – not interfere with it.

I rotate through three conditioning modalities to avoid over-fatiguing any single muscle group:

🔘 AirDyne – 30 seconds on / 30 seconds off (2 rounds)
🔘 SkiErg – 30 seconds on / 30 seconds off (2 rounds)
🔘 Battle Ropes – 30 seconds on / 30 seconds off (2 rounds)
🔘 Repeat this entire circuit four times.

This structure keeps intensity high while allowing enough recovery to maintain output and form. It’s efficient, effective, and sustainable – especially for anyone balancing resistance training with cardiovascular conditioning.

The American Heart Association recommends 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic activity per week. I run this HIIT protocol three times weekly to meet that standard and ensure I’m prioritizing long-term cardiovascular health, not just aesthetics or performance.

If you’re looking to improve your heart health, build endurance, and become a more well-rounded athlete – this session will get you there. If you’re a serious lifter and need a cardio protocol that’s going to improve your cardiovascular health without sacrificing your gains, this is the one.

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Here are some options for hitting your protein goal while at @TraderJoes:

1️⃣ Smoked mussels + premade salad – Just be conscious of the dressing you are using when prepping this option.

2️⃣ Canned trout + high fiber bread – Quick and easy protein and fiber boosted sandwich.

3️⃣ Nonfat Greek yogurt + fancy berry medley – I eat this nearly every day. It’s the perfect sweet treat snack!

4️⃣ @Barebells.USA – This is the people’s champion when it comes to protein bars.

5️⃣ Cottage cheese + TJs ranch seasoning. Blend this up for an incredibly delicious, protein-packed dipping sauce. Also, if you haven’t tried adding cottage cheese to your eggs, you’re missing out.

#shorts