How to hit 150g of protein at @Target:

Breakfast:
1.5 cup nonfat @Fage Greek yogurt + 2tbsp @PBFit + 140g frozen berry blend | 320 calories 43g protein

Lunch:
6oz @JustBareChicken tenders + 2tbsp No Sugar Added @SBRBBQ sauce + 200g steamed broccoli | 250 calories 45g protein

Snack:
3 hard boiled eggs + 200g apples | 322 calories 20g protein

Dinner:
6oz frozen wild-caught salmon + 200g asparagus + 200g potatoes | 392 calories 45g protein

TOTAL: 1284 calories 153g protein

#shorts

With so many yogurt options on the shelves, how do you know which one is best while dieting?

Here’s a quick two-step method to help you choose:

1️⃣ Check the protein content.
Use The Protein Test: Take the grams of protein, add a 0, and compare it to the total calories. If the calories are equal to or less than that number, it passes.

Example:
Maple Hill – 180 calories | 13g protein
130 calories or less? No — does not pass the Protein Test.

Siggi’s – 120 calories | 18g protein
180 calories or less? Yes — passes the Protein Test.

2️⃣ Check the added sugar.
Look for the line that says “Includes Xg Added Sugar” on the label. Aim for a lower number in order to reduce the amount of added sugar you’re eating.

Use this simple checklist next time you’re in the dairy aisle to make smarter, higher-protein choices.

#shorts

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/

› DOWNLOAD MY TRAINING APP: https://www.jacobzemer.com/services/trainingapp/
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://www.jacobzemer.com/services/coaching/

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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/

› DOWNLOAD MY TRAINING APP: https://www.jacobzemer.com/services/trainingapp/
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://www.jacobzemer.com/services/coaching/

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc
» TikTok: https://www.tiktok.com/@jacobzemer

As someone who regularly advises clients on building or upgrading their home gyms, I often get asked the same two questions: “What equipment is truly essential?” and “What’s worth the investment if I have a little extra budget?”

Here’s how I personally break it down—based on effectiveness, versatility, and value for space:

S Tier – Essentials. These pieces give you the best bang for your buck and make a solid foundation for nearly any training style:
🔘 Adjustable Dumbbells | My go-to recommendation is the @RepFitnessEquipment x Pépin set, but regardless of brand, make sure they go heavy enough to continue challenging you as you get stronger.
🔘 Adjustable Bench | Look for one that offers both incline and decline positions. This unlocks a wide range of exercises for upper and lower body training.
🔘 TRX or Suspension Trainer | Compact, versatile, and powerful. A @TRXTraining allows you to mimic many machine-based movements using just your bodyweight and gravity—great for mobility, strength, and core work.
🔘 Resistance Bands | These are excellent for warm-ups, accessory work, and replacing machines like cable stacks in tight spaces. Super versatile and travel-friendly.

A Tier – If you can spend more $. If you have more space and budget, these open up new levels of training variety and progression.
🔘 Power Rack | Essential for safe squats, bench presses, and pull-ups. Many racks can be customized with attachments over time.
🔘 Barbell + Plates | With this combo, your training options explode—from deadlifts and hip thrusts to Olympic lifts and beyond. It’s the gold standard for progressive overload.

B Tier – Nice-to-Haves. These aren’t necessary for everyone, but they’re great if you want to take things a step further.
🔘 Cable Apparatus + Attachments | Cables allow for constant tension and a different resistance profile. They’re great for isolation work, functional training, and enhancing movement variety.

No matter where you’re starting, the key is building around your goals, space, and training style. Start smart, invest in quality where it matters, and expand as you grow.

Ever wonder what really goes down on my exclusive Zoom calls?

In today’s video, I’m pulling back the curtain and giving you a behind-the-scenes look at one of our monthly live coaching sessions—this one’s all about fiber.

We’re covering the fundamentals:

What is fiber?
Why does it matter for your health, digestion, and long-term results?
How can you realistically hit your daily fiber goal—whether you’re at home or on the go?

These Zoom calls are reserved for my clients and app users only. To join the next one, you’ll need to be:

✔️ An in-person training client
✔️ An online coaching client
✔️ A user of my Zemer Training & Nutrition app

Ready to level up your nutrition knowledge? Let’s dive in.

› DOWNLOAD MY TRAINING APP: https://www.jacobzemer.com/services/trainingapp/
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://www.jacobzemer.com/services/coaching/

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc
» TikTok: https://www.tiktok.com/@jacobzemer

A very common mistake I see when people are tracking is that they don’t count their binges.

What do I mean by this?

People come to me all the time, “Jake, I’m not losing weight but I’m eating in my deficit!” But what they don’t account for is late night pantry rummaging, eating their kids’ leftovers, and weekend nights out.

They simply say, “I messed up last night… I’m not going to track it.”

You should enjoy experiences in life. However, if you don’t track at all or don’t track accurately, to put it simply: you can’t manage what you don’t measure.

In order to lose weight, you need to consistently be in a caloric deficit. For example, if you were in a 500 calorie deficit per day, you would lose 1lb a week. If you are following your deficit and logging 6 days a week and there is ONE night you don’t track and go ham, you have no idea how many calories you are actually consuming. This can potentially pull you out of your deficit and hinder your progress.

So, be honest with yourself and your logs.

#shorts

Clients often ask me about multivitamins, and in my opinion, they’re not essential.

In a recent YouTube video, I ranked them as a Tier 3 supplement—meaning they won’t hurt you, but they’re not a must-have. For most people, you’re just increasing the price of your urine.

The five most common nutrient deficiencies are:
– Vitamin D
– Fish oil
– Magnesium
– B vitamins
– Creatine (which I recommend for most people)

Multivitamins could potentially fill some nutritional gaps, and there’s no harm in taking them. However, you’re better off getting your labs done and pinpointing if you have any nutritional deficiencies.

#shorts

Today I’m at @Deciccos checking out their beef options to show you a quick way to assess protein content on the spot — I call it The Protein Test.

93/7 Ground Beef
170 calories | 23g protein
Add a 0 to the protein (23 → 230).
Does it have 230 calories or less? Yes — it passes The Protein Test.

85/15 Ground Beef
240 calories | 21g protein
Add a 0 to the protein (21 → 210).
Does it have 210 calories or less? No — it doesn’t pass.

This doesn’t mean one option is “bad” — it just means the second has more fat relative to protein. Use this as a quick guide to help hit your protein targets while keeping your calories low.

#shorts

I sat down with @Dr.Kuo at @Extension.Health to ask: What markers should you be looking at to assess inflammation in the body?

Chronic inflammation is a major driver of many diseases and can often go undetected without proper testing. Here are a few key lab markers to ask for:

🔘 High-Sensitivity C-Reactive Protein (hs-CRP): A commonly used marker that reflects systemic inflammation. Elevated levels may indicate increased risk for cardiovascular disease and other chronic conditions.
🔘 Homocysteine: High levels can contribute to oxidative stress and damage blood vessels, often linked to both inflammation and cardiovascular risk.
🔘 Ferritin: While ferritin is primarily known as an iron storage marker, elevated levels can also be a sign of inflammation, especially when not paired with iron deficiency.

If your lab results show elevated levels in these markers and you want a deeper look, you may consider asking for a suPAR test (soluble urokinase plasminogen activator receptor).

This test is currently undergoing FDA trials, but emerging research shows it to be one of the most accurate assessments of chronic inflammation available.

Important note: Inflammation markers can be temporarily elevated due to acute stress, including intense workouts, lack of sleep, or high emotional stress. That’s why it’s crucial to review your results with a healthcare professional who can help interpret them in context and guide next steps.

#shorts