Back at @Wegmans to simplify your next grocery trip:

1️⃣ @DavesKillerBread
2️⃣ @Chobani Complete and Zero-Sugar
3️⃣ @OrvillePopcorn 100-calorie popcorn
4️⃣ Carrots
5️⃣ @ThatsIt Fruit bars
6️⃣ @HaloTopCreamery ice cream

#wegmans #wegmanshaul #grocerylist #protein #highprotein #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Product Review: @FlavorGangOfficial low-calorie sauces.

I’ve been seeing these all over social media and finally got to grab a few while at a supplement shop.

These bottles are $10+ a pop which is over twice the amount you would pay for a competitor like @GHughesSugarFree. I’m not price sensitive but it is important to note that you can’t find these sauces just anywhere. You have to go to a supplement store or order online which makes them expensive and less accessible than other brands.

For me to consider a condiment low-calorie, it has to have 30 calories or less per tablespoon. All of the sauces I tried today are considered low-calorie:

🔘 Take-out sauce – stir fry flavor; 5 calories per tablespoon. This would be a stellar option for a grilled chicken stir fry.

🔘 Drive-thru sauce – reminds me of @ChickFilA; 20 calories per tablespoon. This is a great option to pair with air-fried @Costco’s lightly breaded chicken chunks.

🔘 Sweet Papi sauce – sweet mustard flavor; 10 calories per tablespoon. This one was my absolute favorite, I would definitely buy this again⭐️

These are all incredible and taste better than G Hughes and Walden Farms. They are expensive and less accessible, but if you have the chance, I would definitely try it.

#shorts #condiments #cooking #mealprep #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Excited to announce the launch of my newest YouTube series: How to Build Muscle in the Gym.

This is Part 1 of a four-part educational series dedicated to helping you maximize your muscle-building potential.

In today’s video, I dive into Mechanical Tension—what it means, how it’s created, and how to apply it effectively during your workouts. Understanding this concept is key to ensuring your muscles are adequately stimulated for growth.

Whether you’re a beginner or advanced, this insight can help you tailor your training program to suit your unique needs and goals. Don’t forget to hit the like button and subscribe so you’ll be notified as new parts of the series are released. Let’s build smarter, not just harder.

📌TIMESTAMPS:
0:00 | Intro
1:05 | 4 Principles
1:35 | Mechanical Tension
2:05 | Circle Rep x Hypertrophy Coach
6:40 | Exercise Profile
7:50 | Alignment
8:50 | Stability
10:07 | Strength Curve
12:05 | Exercise Selection Considerations
13:50 | Mind-Muscle Connection?
14:50 | Outro

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If you’re on a diet and craving chicken wings, join me at @Costco to go through the best options to keep calories low and protein high:

🥉 Kirkland’s frozen chicken wings – 310 calories, 23g protein. I highly recommend using @SBBRBBQ sugar-free BBQ sauce or @GHughesSugarFree BBQ sauce.

🥈 Costco’s premade garlic chicken wings – 260 calories, 20g protein. Prep for these is nonexistent and you can cook them in the air fryer to get a nice crisp crunch.

🥇 Kirkland’s fresh chicken wings – 210 calories, 20g protein. These definitely need a marinade or a sauce like @FlavorGangOfficial Sweet Papi sweet mustard sauce… yum!

#shorts #chickenwings #chicken #wingstop #bww #highprotein #protein #easydinners #healthydinners #costco #costcobuys #costcofinds #healthylifestyle #healthyeating #trackingmacros #macrocounting #caloriedeficit #weightloss #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Sunday after Thanksgiving is the biggest day for travel in America. A lot of you will be on the road surrounded by fast food options and wondering what to grab to eat.

Here are my top 3 picks for fast food on diet:

1️⃣ Chick-fil-a – Grilled chicken nuggets, egg white filet.
2️⃣ Wendy’s – Chili, cobb salad dressing on the side, poke your fork in, skewer your protein.
3️⃣ Taco Bell – Several options for ~300 calories and dirt cheap. I personally would do the chicken chipotle melt.

#shorts #fastfood #chickfila #wendys #tacobell #fatloss
#protein #highprotein #fiber #progressnotperfection #caloriedeficit #caloriecounting #caloriesincaloriesout #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Remember thinking you were busy in college? Fast forward to managing a career, family, pets, relationships, and health goals—life gets a lot more complicated.

If you’re a 20-something in the fitness industry, sure, maintaining abs might feel ‘easy.’ But for someone juggling a career, mortgage, employees, significant other, friendships, kids, and a packed schedule, it’s a whole different challenge.

That’s why coaching can make or break someone’s fitness goals. You need a coach who assists with time management, programming, nutrition, and keeping you on track with regular check-ins. You need a coach who understands busy.

Yes, a great physique is attainable for everyone—but let’s be real, it’s not ‘easy’ for most. It takes strategy, commitment, and the right guidance.

Go to JacobZemer.com to learn more or visit link in bio.

#shorts #flexibledieting #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #portioncontrol #8020rule #dieting #dietingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Superfoods is simply a marketing term.

There is no official nutritional or scientific designation for it.

In my own life, I eat plenty of nutrient-dense foods such as:

1️⃣ Fish (salmon, mackerel, anchovies, sardines) – high in omega-3 fatty acids which are incredible important for both your heart and brain, and they are rich in protein and vitamin D.
2️⃣ Eggs – rich in protein, loaded with vitamins (B2, B12, D, and selenium), improves HDL.
3️⃣ Beef liver – one of the few things Liver King was right about. Many people regard beef liver as nature’s multivitamin because it’s rich in folate, choline, magnesium, vitamins (B12, A, B6), and iron.
4️⃣ Olives / olive oil – every morning I start my day with 2tbsp of olive oil. When it comes to olive oil, I’m really a snob–I make sure it’s a single-origin. Olives are high in monounsaturated fats and antioxidants, increases HDL, has anti-inflammatory properties.
5️⃣ Avocado – packed with monounsaturated fats for heart health, high in potassium, contains vitamins C, E, and B6 for skin and immune health. It’s also a great source of fiber.
6️⃣ Walnuts – rich in a number of different healthy fats and magnesium. They also have an incredible impact on cognitive health.
7️⃣ Dark chocolate 70% or higher in cacao – this is one of the single highest sources of polyphenols, specifically rich in flavonoids. I’m a little over Yasso bars at the moment so presently this is my favorite bedtime treat.
8️⃣ Berries – in particular, raspberries and blackberries because they are extremely high in fiber and antioxidants. Blueberries are also a great source of fiber and awesome for health of your brain.
9️⃣ Leafy greens – high in vitamins (A, C, K), contain folate, magnesium, and iron, support bone health, reduce inflammation.

But I also live a complete and full life. I go out to eat at a New York hot spot 1-2 times a week, I grab protein bars when necessary, and I go to events.

All of this is to say, you can have a balanced diet AND enjoy your life. I have incredible labs and optimized hormones. I just did an executive health scan and everything came back stellar.

Remember: it’s all about balance. There are no superfoods.

#shorts #superfood #groceries #groceryhaul #grocerylist #vitamins #healthyeating #cleaneating #healthyrecipes #fiber #macrocounting #caloriedeficit #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here are a couple of things to keep in mind this Thanksgiving:

1️⃣ Enjoy the holiday – spend time with your family, eat good food, drink some wine, and enjoy some homemade desserts

2️⃣ Don’t turn Thanksgiving into a 4-day holiday

I don’t subscribe to a 365-days a year diet. My sweet spot is around 320 days of diet adherence. The other 45 days of the year are reserved for birthdays, holidays, and celebrations.

But that doesn’t mean I go all out on these days – it means I’m going out to eat dinner and eating sensibly the rest of the day. For Thanksgiving, I’m active, I’m eating light, but when it’s time to sit down with my family, you know I’m getting some of that stuffing.

Just remember, Thursday is Thanksgiving. Friday morning, outside of having the day off or going shopping, it’s just another day. Rolling into Saturday and Sunday, we don’t need to continue the feast. Maybe we enjoy a dinner out but this isn’t 96 hours of eating whatever the fuck you want. Because come Monday, you are going to regret it and walking into the holidays, if you don’t start training that muscle of self-control, you’re going to be like every other sucker on January 1st who goes, “Fuck. I’m out of shape. I need to get back in the gym.”

#shorts #thanksgiving #thanksgivingrecipes #dietfriendlythanksgiving #thanksgivinghacks #holidays #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #weightlosstips #nutrition #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

At @WholeFoods looking at protein bars and it’s a bit of a mess… Here’s what I would suggest you pick-up:

1️⃣ @QuestNutrition – clear winner here! Macros are great, good source of fiber, and a variety of flavors.
2️⃣ @NoCow – great option for a plant-based protein bar
3️⃣ @EpicBar – their jerky is a fun way to switch up protein supplementation

Honorable mention: @AlohaMoment – it doesn’t have great macros but does have a great taste for a plant-based protein bar.

#shorts #proteinbar #highprotein #protein #healthysnack #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I recently had an executive health scan at @FountainLife. I like to compare the experience to getting a custom suit.

Do you need a custom suit? Maybe not but it depends on your body. You also need to consider how it might elevate your wardrobe if you did have a custom suit.

Getting an executive health scan is a way to elevate your understanding of your health and elevate your lifestyle in order to garner more favorable test results.

Not everyone can afford or access an executive health scan, so this is what I would suggest you do if one is not realistic at this time:

1️⃣ As you age, make sure you are getting lab work done annually
2️⃣ Be mindful of your blood pressure
3️⃣ Stay mindful of additional testing needed as you age
4️⃣ Stay on top of your hormones

I will be releasing all individual videos on my testing at Fountain Life where I share my experience and results so be sure to subscribe to my Youtube channel.

#shorts #getlabs #labwork #metabolicpanels #hormonepanels #hormones #trt #testosterone #testosteronereplacementtherapy #lowtestosterone #bloodwork #menshealth #muscle #musclemass #musclebuilding #performancecoach #personaltrainer #nyctrainer #nycfitfam #nycfitness

In today’s video, I’m joined by Amber Bankson, M.A., M.ED., LMHC to talk about stress.

Why do we have stress?
How do we manage it?
Is there anything we can do to resolve stress?

I work with very successful people–people with busy careers, juggling kids’ schedules, managing other people, and staying on top of their fitness goals. The stress of adding traveling, eating on the road, and visiting family for the holidays, can be a recipe for disaster on your life.

Dropping the hard facts right before the holidays is not a coincidence. I want you to hear our conversation to equip yourself with the necessary tools to manage your stress as we move toward the holiday season.

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Are you traveling this holiday season to see friends and family? Here are my 3 biggest tips to keep in mind:

1️⃣ Go to the grocery store when you arrive. Whether you’re staying with friends or at a hotel, start your trip off by stopping at the grocery store. Grab anything you will need throughout your stay.

2️⃣ Watch your portion size. You can still enjoy meals with friends and family but don’t turn it into a buffet. You can also still enjoy meals on your own, don’t overthink it.

3️⃣ Be active. Find a local gym and maintain your exercise schedule. Getting yourself in the gym will clear your mind and make you think about every other decision in your life.

#shorts #traveling #traveltips #thanksgiving #christmas #hanukkah #christmasdinner #christmascookies #drinking #holidays #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #weightlosstips #nutrition #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam