The image shows the name "jacob zemer," an online fitness coach, in bold, lowercase, green letters with a green line underneath.
A horizontal green bar, symbolizing fitness, is centered on a white background with green borders at the top and bottom edges.

Body Weight Walking Lunges

by

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

Does rep range matter? Yes and no

by

Building muscle can incorporate a wide variety of rep ranges, anywhere from 5-30 reps.

But if you want to focus on a secondary goal, such as building strength, you should probably keep your reps in the lower range (5-15). If you go even lower than that, say 1-4, you’re only going to achieve strength and minimal hypertrophy.

With higher rep ranges (15-30), you’ll still build muscle, but you’ll focus more on the secondary goal of muscular endurance.

What happens if you go beyond 30 reps? Then you’re doing more aerobic training than anaerobic training.

So the simple answer is that to build muscle you can do anywhere from 5-30 reps, but you might be emphasizing muscular strength or muscular endurance depending on that rep range.

#reprange #hypertrophy #fitnesstips #fitnesstip #fitness #bodybuilding #training #muscle #strength #workoutvideos #workoutvids #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Spinach might be the ultimate high-volume food

by

I don’t think anyone enjoys eating hundreds of calories worth of spinach. But it’s still a high volume food. High volume foods are foods that you can eat a ton of but have very little calories.

Three cups of spinach is only 20 calories and this entire container I’m holding at Costco is only 100 calories. Cook some nice skirt steak or filet mignon and house this entire container of spinach. Chances are you won’t be pillaging the refrigerator late at night.

#spinach #highvolumefood #lowcalorie #eatyourgreens #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dieting #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: You may remember Emily @mly_laser

by

Client spotlight: You may remember Emily @mly_laser who is a coaching client on @getverb and lost more than 20lbs working with me. Her long term goals were to have abs, which she finally does, and to become better at running marathons. She just ran the #AustinMarathon in 3:28 – that’s a 15-minute PR for her and she’s now qualified for the #BostonMarathon. Here’s what she had to say:

“I’ve been running marathons since 2017. I broke 4 hours in Chicago in 2021, but qualifying for Boston with a sub-3:30 time seemed out of reach. At the end of last year, I decided to really commit to the lifestyle changes necessary to reach that goal: I started running 5 days a week and worked with Jacob to stay accountable on nutrition and strength training. I qualified for Boston in the Austin Marathon with a 3:28 time, a 15 minute PR that placed me 24th of women in the race and 8th in my age group! I’ve been a longtime client of Jacob’s, and that’s why I’m still working with him – the accountability he provides motivates me to be my best self and push beyond what I thought was possible.”

Link in bio to change your life.

#marathon #marathontraining #marathonrunner #marathonready #marathoner #running #runningmotivation #26point2 #runnersofinstagram #myfitnessjourney #fitnesstransformation #transformationjourney #transformationtuesday #tuesdaytransformation #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

Black beans are my favorite source of carbohydrates

by

Black beans may be my favorite source of carbohydrate. 🫘 The average American gets 15g of fiber per day, whereas one cup of black beans is 15g fiber.

Myself, I am trying to get around 80g fiber daily, and for most of my clients I want them to be getting between 30-50g fiber daily depending on daily caloric needs.

#blackbeans #carbs #carblover #carbohydrates #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dieting #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

Mission Carb Wraps at Costco

by

You all know I love @missionfoodsus Carb Balance wraps. It’s one of my favorite foods to hit my fiber goal daily.

I care about fiber because it improves blood pressure, cholesterol, and reduces my risk for cancer and heart disease. Besides, who doesn’t enjoy a fajita from time to time?

I throw some skirt steak or chicken thighs on these bad boys, and add a little bit of low calorie salsa and some spicy guacamole. It’s one of my favorite things to eat for lunch.

#missionbyme #fiber #highfiber #healthylunch #lowcarb #lowcarbwraps #costco #costcobuys #costcofinds #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Peanut butter is not a protein 🥜

by

Peanut butter is not a protein source, it’s a fat source 🥜 But it’s an amazing fat source at that. It’s loaded with monounsaturated and polyunsaturated fats (MUFAs and PUFAs). These fats improve our health markers. So even though peanut butter is a modest source of protein, it’s still an amazing option in your diet.

I myself don’t keep peanut butter around the house because I find myself struggling to not eat tablespoon after tablespoon late at night.

#peanutbutter #nutbutter #nutbutters #protein #healthyfats #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dieting #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: David

by

Client spotlight: David @dgoldoff is a social butterfly 🦋 He loves chatting with members in his group training, going out to dinner with friends and loved ones, and isn’t one for missing a meal. But the reality is is the leading correlation to all symptoms cancer, heart disease, stroke, diabetes, and a whole lot of other bad stuff is being overweight.

So David found himself in his 40s needing to make a positive change. It’s definitely been a process, but through working with me both in the gym and through coaching on @getverb David has lost over 40lbs.

If you’re someone who cares about things other than the gym, but at the same time don’t like how you look and feel, go to the link in bio to change your life.

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

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