Client spotlight: Ryan is a personal training client.

“Jake had a huge impact on my performance in and out of the water.

I had given myself a goal this past summer to complete 2 big open water swims. The first, being Swim Across America which is a charity swim raising money for cancer research. I participated in a 10k swim where 7 individuals started from Glen Cove, Long Island to Larchmont, NY. The swim was a major success not only from a charity standpoint, but I shaved 30 minutes off my previous 10k swim in 2021. Dealing with strong currents, choppy waves, and an abundance of marine life to navigate through. My training with Jake had a huge contribution not only from a physical standpoint, but mentally as well. From high intensity workouts to pushing my body to limits while focusing on core and strength, the swim would have been a much more grueling experience.

While riding this high, I was invited to compete in a US National Masters Open Water event held in Lake George, NY. Over 110 people nationwide competing in a 10k race , I finished 2nd for my age group, and a personal best time of 2hr18min. Almost a full hour ahead of my Swim Across America race. Now there were not as many arduous factors such as waves and marine life, but swimming this length and time without stopping for food (gels,snacks,etc) or water, really tested my limits. And I succeeded.

Week by week, Jake was there to support and push me. This winter I’m focusing more on building more muscle, hoping to add 10-12lbs of quality muscle, all while being able to keep a sprinter’s swim schedule. I will cut down the swim yardage drastically, but still keep training to maintain speed work.”

Get started at the link in bio.

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

🥤 I’m at @greenlifeny getting one of my favorite smoothies, the Power Trip. 🥤

I love smoothies because they’re an opportunity to save calories. Water, ice, throw some fruit in a blender you’ve got a low calorie option that will allow you to splurge for the rest of the day.

➡️ Dieting is always about the context so you have more room for calories at dinner.

#greenlifeny #powertrip #smoothie #healthysmoothie #proteinsmoothie #proteinshake #frozenberries #berries #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Intermittent fasting is a reliable strategy for losing weight. Having a set time where you start and finish eating is a great way to reduce snacking and keeping you focused in a regiment. However, there have been additional claims that have been made about intermittent fasting that we will address below.

➡️ IF does help you lose weight, but only if you are in a caloric deficit. As an example, if both groups were in caloric deficit of 500 calories each day for an extended period of time they would both lose the same amount of weight

➡️ IF is perfectly healthy losing weight has a lot of health benefits, like lowering triglycerides, improve cholesterol and blood pressure. Weight loss in general has these benefits, using IF has no additional benefits to do so.

➡️ IF help increase muscle mass, of the 3 claims this is the most bogos, IF does not increase muscle mass, but IF may actually cause more muscle mass to be lost. Think about it, if you want to time protein throughout the day decreasing the windows that you are eating means decreasing the frequency of protein throughout the day.

#intermittentfasting #reducesnacking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Life is hard enough without bulgarian split squats, I’m kidding but seriously this is a very difficult movement pattern to learn. Standing upright on a single leg can be very difficult for people when they are new to training. Eventually I believe it’s a necessity but there are easier way to learn the movement pattern.

Enter single leg leg press, I don’t believe this is an exact replication of bulgarian split squats but there is enough similarity to start with for beginners. Eventually I would still like to see a client transition over into a traditional bulgarian split squat for functional training purposes. This Single leg press always has merit for hypertrophy.

#splitsquat #legday #hypertrophy #legworkout #muscles #workoutvideos #workoutvids #fitnesstips #fitnesstrainer #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nycfitness

5 supplements I take every single day. Just because I take them doesn’t mean you should take them.

1️⃣ Creatine for lean muscle mass, strength, and power

2️⃣Beta-alanine for endurance

3️⃣Omega-3s because I care about my cholesterol

4️⃣Vitamin D3 because I am deficient, and vitamin K to help absorb the D3

5️⃣DHEA because my labs showed I was deficient

#supplements #supplement #dietarysupplement #supplementsmarter #supplementsthatwork #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

@traderjoes has the best chicken sausages in the game 🐔 Clients are constantly struggling with healthy breakfast options, especially when they include protein.All of the Trader Joe’s sausages pass the test (10g protein per 100 calories) or are right there. Not only that, they taste f***ing delicious and they’re made with no artificial preservatives. Yes they’re technically processed meat because they use salt/oil/sugar to package them, but you try f***ing eating egg whites for breakfast every morning. It’s a great alternative from time to time.

#traderjoes #traderjoesfinds #traderjoeslist #traderjoeshaul #protein #highprotein #highproteinbreakfast #highproteinmeals #protein #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

A wedge beneath your heels could be the missing link between you and the perfect squat 🔗 Deadass, elevating your heels will improve your ankle mobility and potentially allow you to get full range with your squats. This is why everyone and their mother has been using a wedge lately in their Instagram videos.

#squat #squats #deepsquat #squatsfordays #mobility #anklemobility #legday #legworkout #muscles #workoutvideos #workoutvids #fitnesstips #fitnesstrainer #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nycfitness

What’s the big deal about brown rice vs. white rice? 🍚 Well surprise MFers, it’s fiber. You constantly hear me talking about fiber, and that’s because it drives down triglycerides and improves cholesterol and blood pressure. One serving of brown rice has 12% of the fiber you need for the day whereas white rice has 4%.

The reality is making decisions like this throughout the day is going to make a significant difference in your diet. You want to actively search for fiber. It’s going to keep you feeling full. And again, as an adult, we care about our health.

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

Do I think Chick-Fil-A was intended for dieting? Obviously not guys. You say to me, “Jake, Chick-Fil-A isn’t healthy!” Well no 💩 Sherlock 🕵️‍♂️ It does, however, have the Chick-Fil-A grilled nuggets, which have the single best macros in the fast food game.

12 grilled nuggets is:
200 calories
38g protein
4g fat

Those are bonkers numbers. Yes, the food is full of preservatives and I would not consider it clean eating, but some situations are survivable even if they’re not advisable. Stay vigilant.

#chickfila #fastfood #healthychoices #healthysnacks #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

The best way to be successful in a diet is to find lower calories options of the foods you love. Simply swapping your favorite foods for a low calorie/macro friendly alternative can make a huge difference in your calorie budget for the week.

EGGS 🥚
4 eggs: 280 calories ➡️ Half carton of egg whites: 100 calories ➡️ Saves 1250 calories a week

COOKING OIL 🫒
2 tbsp olive oil: 240 calories ➡️ Oil spray: 40 calories ➡️ Saves 1400 calories a week

SALTY SNACKS 🍿
1/4 bag of chips: 320 calories ➡️ 2/3 bag of popcorn: 220 calories ➡️ Saves 700 calories a week

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

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/

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/