The image shows the name "jacob zemer," an online fitness coach, in bold, lowercase, green letters with a green line underneath.
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Cable incline fly: 3️⃣ things to consider

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Three things to consider when doing incline cable flies:

1️⃣Keep a slight bend in the elbows. You should be feeling your chest, not your biceps. This isn’t a curl.

2️⃣Keep your arms long. The further your wrists are away from you the more tension you’ll have on your pecs.

3️⃣Squeeze through your elbows. I don’t think about my hands coming together, I think about my elbows squeezing together.

#chestworkout #chestfly #chestflies #cablefly #upperbody #upperbodywork #upperbodyworkout #pecs #workoutvids #workoutvideo #training #trainingtips #trainertips #fitness #fitnesstrainer #muscle #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

3 things I think about when I have food

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When I think about food, I think about 3 factors:
1️⃣ Does it have protein?
2️⃣ Does it have fiber?
3️⃣ Do I actually f***ing enjoy it?

Your primary source of fiber should be fruits and vegetables, but I find it difficult to get an adequate amount, especially when dieting. So I rely on other products to help me achieve this. @human.improvement has both protein and psyllium husk, that’s a clear winner for me. (You can use my code “JZ15” to get 15% off.)

I’m obsessed with 647 Bread and @missionfoodsus carb wraps. I’ve really come to love @smartsweets, particularly the Swedish fish. If I can feel like I’m eating gummies and get 15g fiber that’s a clear win.

Why am I so obsessed with fiber? Because It decreases my risk for heart disease and cancer by 10% for every 10g I eat daily.

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

Kurt and Clayton are two friends from Pelham, NY, who lost a combined 130lbs working with me

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Client spotlight: Kurt @workwithkurt and Clayton @thegigante are two friends from Pelham, New York, who both work with me as coaching clients on @getverb and also see me frequently in person for training. Both of these gentlemen have remarkable stories that we’ve featured on this channel. Kurt lost over 70lbs with me and Clayton lost nearly 60lbs.

When you pair accountability with a goal, the results are undeniable. Having a deep social network is pivotal to success in life, whether that’s in weight loss or just making any kind of habit changes.

If you need accountability to help you power through to your goals, click the link in bio and start changing your life.

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

Bananas are the perfect post-workout carbohydrate 🍌

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Whether I’m getting a Mocha Madness from @lifetime.life or a PB&J from @greenlifeny, I like to add a banana to my smoothie 🍌 This is because bananas might be the perfect post-workout carbohydrate. They also are an amazing sweetening agent. So a better tasting smoothie, more fiber, that helps restore glycogen post-workout? I’m in.

#bananas #smoothie #postworkoutsnack #fruit #favoritefruit #favoritefruits #bestfruit #bestfruits #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Final training session of deload week: Leg day

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Deload day for my legs. I love training legs and it’s the only part of my body that I’m still trying to grow muscle. So it kills me to train minimally on leg day, but I know I need to do it so that my legs are resensitized to these next 8 weeks.

Again, I’m doing 60% of the volume I usually do (number of sets) at 70% of my normal weight. That’s been consistent with every muscle I’ve trained during my deload.
1️⃣ Lying leg curls (3×10 reps)
2️⃣ Hack squat (3×8)
3️⃣ Leg press (2×10), full range of motion
4️⃣ Booty builder (2×10)

I cannot wait to hit life time PRs on all my movements this next training block of 8 weeks.

#deload #legday #strength #fitnesstips #fitnesstip #fitness #bodybuilding #training #muscle #strength #workoutvideos #workoutvids #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Melatonin

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I take melatonin every night before bed. That doesn’t mean I’m advising YOU to take it. I do this in conjunction with a bedtime ritual because if I don’t my sleep is trash.

1️⃣ I shut off any blue light 2 hours before bed.
2️⃣ My bedroom is pitch black at a temperature of 65 degrees.
3️⃣ I take 3mg of melatonin followed by…
4️⃣ …a hot shower.

A few things to remember about melatonin:
1️⃣ An effective dose is between 1-10mg.
2️⃣ Your body does not habituate to it
3️⃣ Melatonin is meant to be taken consistently at the same time every night

There are some risks associated with taking melatonin. They are the same risks associated with sleeplessness. I am not advising you to take it- but It’s something I do in my life because it helps me get meaningful sleep, which is essential for a long life.

#melatonin #sleep #goodsleep #bettersleep #healthysleep #bedtimeroutine #nighttimeroutine #sleeproutine #healthylifestyle #healthyliving #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Back Deload Session

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Continuing with my deload week, I’m training back and arms. I frequently find that during my deload week I feel like 🗑. I force myself to maintain integrity while lifting- I want to maintain good technique- but it’s easy to feel like I’m going through the motions. You have to fight this urge and make sure that your muscles are stretching and contracting while training.

For my deload, I did 60% of the volume I normally do for back and arms with 70% of my usual weight.
1️⃣ Supinated pulldowns (3×10)
2️⃣ Inside grip chest supported rows (4×10)
3️⃣ Bicep curls (4×15)
4️⃣ Tricep crossovers (4×15)

#deload #backwork #backday #lats #rows #strength #backexercises #fitnesstips #fitnesstip #fitness #bodybuilding #training #muscle #strength #workoutvideos #workoutvids #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Trying Goodles after a ruck at HPLT

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We’re having Goodles at @erichinman’s house after a ruck at @hpltraining. Like any rational human being, Eric and I both love mac and cheese, but traditional mac and cheese is not healthy and does not have good macros.

This one has 280 calories, 15g protein, and 7g fiber. If you add some sort of lean protein to it the macros get even more stellar. True sustainable dieting is eating macro-friendly healthy food that you actually enjoy. Goodles is a prime example of how you can actually do this in real life.

#goodles #macandcheese #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: Donna

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Client spotlight: Donna is a coaching client on @getverb who lost just under 25lbs working with me. She wanted to make some serious changes before she hit the big 6-0. I’ve only had the pleasure of meeting her once in person and we trained together on her 60th birthday.

Donna recently fell in love with weight training and has a deep passion for it. If you’re serious about changing your life, it’s never too late to start. Link in bio.

#fitover40 #fitover60 #myfitnessjourney #fitnesstransformation #transformationjourney #transformationtuesday #tuesdaytransformation #weightloss #weightlosstransformation #fitness #fitnesstrainer #strengthtraining #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

Seated Dumbbell Calf Raise

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ABOUT JACOB:
I am a personal trainer, speaker and accountability coach based in Westchester, NY. I hold over 12 nationally recognized certifications in the field including: NASM, ISSN, Precision Nutrition, Exos, Equinox, and more. Beyond my 10+ years in the fitness industry, I spend 3,200+ hours each year working with a wide range of clients – from CEOs to ex-athletes.

My science-based coaching methods & accountability help people to exceed their health & fitness goals and unleash their best self. I’ve distilled years of experience and a results-driven methodology down to make it as easy as possible for clients to perform to their true potential.

CONNECT WITH JACOB:
https://www.jacobzemer.com/
https://www.instagram.com/jacobzemer
https://www.facebook.com/jacobzemer/

#WorkoutTips #HowTo

Smith Machine Glute Bridge

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ABOUT JACOB:
I am a personal trainer, speaker and accountability coach based in Westchester, NY. I hold over 12 nationally recognized certifications in the field including: NASM, ISSN, Precision Nutrition, Exos, Equinox, and more. Beyond my 10+ years in the fitness industry, I spend 3,200+ hours each year working with a wide range of clients – from CEOs to ex-athletes.

My science-based coaching methods & accountability help people to exceed their health & fitness goals and unleash their best self. I’ve distilled years of experience and a results-driven methodology down to make it as easy as possible for clients to perform to their true potential.

CONNECT WITH JACOB:
https://www.jacobzemer.com/
https://www.instagram.com/jacobzemer
https://www.facebook.com/jacobzemer/

#WorkoutTips #HowTo

Eileen Pallotta

Coach

"Habits make history."

Eileen is responsible for guiding clients through personalized coaching that delivers life-changing results through consistency, strategy, and accountability. She manages client progress, provides tailored nutrition guidance, and offers ongoing support and education to ensure every individual feels empowered, understood, and set up for long-term success.

When she’s not coaching clients, you’ll find Eileen throwing weights around in the garage or chasing step goals trying to keep pace with her husband and four kids… most often on the sidelines of various sports fields.

Specialities:

  • BA Journalism and International Business
  • 15+ years Fitness and Nutrition Coach
  • Precision Nutrition Level 1
  • Certified CrossFit Trainer
  • Certified CrossFit Level 3 Trainer
  • CrossFit Level 1 Trainer Certification
  • CrossFit Level 2 Certification
  • CrossFit Kids Trainer Certification
  • CrossFit Nutrition Certification
  • CrossFit Movement and Mobility Trainer Certification
  • CrossFit Goal Setting Trainer Certification
  • CrossFit Olympic Lifting Trainer Certification
  • CrossFit Gymnastics Trainer Certification
  • CrossFit Strongman Trainer Certification
  • CrossFit Running Certification
  • CrossFit Lesson Planning Certification
  • CrossFit Scaling Certification
  • CPR and AED Certified

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