HOW TO: Banded Hip Flexor Raise

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://bit.ly/JZSSapp
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

› 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

HOW TO: Assisted Side Step-ups

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://bit.ly/JZSSapp
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

› 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

HOW TO: Banded Tibialis Pulls

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://bit.ly/JZSSapp
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

› 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

HOW TO: Band Terminal Knee Extensions

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://bit.ly/JZSSapp
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

› 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

HOW TO: Against the Wall Tibialis Raise

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://bit.ly/JZSSapp
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

› 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

Simple breakfast options at Whole Foods

Here at @WholeFoods to give you some diet-friendly breakfast options:

1️⃣ @BobsRedMill Protein Pancake Mix – 170 calories, 16g protein, 4g fiber – I like to add egg whites to my protein pancake mix to increase the protein.

2️⃣ @EatBetter Bagels – I like to add smoked salmon, onions, tomato, and capers to mine… yum!

3️⃣ @ThreeWishes cereal – ~120 calories, 8g protein, 3g fiber – I would add some skim milk or, if you’re feeling crazy, a Slate protein shake to boost up the macros.

4️⃣ @EggLifeFoods wraps – 25 calories, 5g protein – I would add turkey bacon and egg whites to make a bonkers breakfast wrap.

5️⃣ 365 by Whole Foods hash browns + eggs + egg whites – simply, easy, delicious.

#shorts #wholefoods #wholefoodsfinds #highprotein #breakfastideas #healthybreakfast #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Halloween candy on a diet

Here are 3️⃣ tips for staying on top of your diet on Halloween 🎃

1️⃣ Eat plenty of fruits and vegetables throughout the day. Foods that are nutrient-dense are very filling so making sure you prioritize protein and fiber-rich foods throughout the day will prevent candy binges later in the evening. Just follow @MrShannonLanier’s advice!

2️⃣ Keep neutral candy in the house. If you know your favorite candy is Reese’s peanut butter cups, don’t buy those to handout to trick-or-treaters. It’s just too tempting to keep a bowl of your favorite chocolate at home. Handout a more neutral candy that won’t call out to you throughout the night.

3️⃣ Plan candy consumption ahead of time. Halloween is a holiday that is meant to be enjoyed with family which means you don’t have to abstain from any and all candy. If you know you want to indulge in a few fun-size Snickers bars, log them ahead of time, stick to your plan, then move the hell on.

You can have a complete life and enjoy holidays while staying in great shape and reaching your fitness goals.

Happy Halloween!

#shorts #halloween #halloweencandy #healthychoices #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Ray’s No Sugar Added BBQ Sauce

Today, I’m talking about @SBRBBQ Ray’s No Sugar Added BBQ sauce.

It’s 15 calories for 2tbsp and it tastes 💣

You guys know that I’m team @GHughesSugarFree all the way, but some people say that they get an aftertaste from the sweeteners. I don’t have this problem, but if you do, this is a great alternative.

The only way you can have a sustainable diet is if you ACTUALLY enjoy it. So, having options like low-calorie, diet-friendly condiments can be a total game changer if you’re trying to lose weight.

I actually enjoy my diet and it’s in part due to companies being innovative with their lower calorie options.

Have you tried this? What do you think?

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

Review: Just Meats meal prep

Product Review: Just Meats

This is a meal prep company that had the genius idea of prepping just the protein. They fully cook the meat, chill it, then mail it directly to you.

Why do I think this is a genius idea? Most of the time, cooking the proteins is the most arduous part of meal prepping.

Secondly, some meal prep items simply do not travel well. For example, rice. Even if you cook rice at home, a couple of days later, it’ll taste like 💩.

Just Meats gets around this by focusing solely on the protein so there’s no rice or limp vegetables traveling with your meals.

I absolutely love that all of the meats pass The Protein Test (10g of protein for every 100 calories) – even with the included sauce, these are all high protein options.

Just remember that when you are cooking the meats, you are following the provided instructions. It’s very easy for meats to get rubbery or dry if they are cooked for too long.

I continue to use @GreenLifeNY for my own personal meal prep company, but if you are outside of the Westchester area, Just Meats is a fantastic option.

#shorts #mealprep #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dieting #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

Ice baths…

One of the biggest scams in the fitness industry is ice baths.

It is absolutely not an alternative to exercise, it does not help with recovery – it actually jacks your cortisol levels – and it does absolutely nothing in regards to weight loss.

This doesn’t mean that it doesn’t serve any purpose at all.

What it was intended to be used for was athletes because it helps diminish soreness. It can also be useful for endurance runners who have a lot of running volume because it can reduce soreness. If an athlete is sore, it can hinder their performance.

So, if you’re an athlete or a high-volume runner, it can be useful for you. But for most people, it’s a waste of time and money.

What ice baths have been reduced to is a social media flex. It’s easier to jump in an ice bath online than to squat with progressive overload for 10 years. Getting into an ice bath may require discipline but nowhere near the amount of discipline needed to diet to the point of getting abs.

I’m not saying that ice baths are bad – I’m just saying they are grossly overused and often not for their intended purpose.

#shorts #icebaths #recovery #icebathtubs #icebathbarrel #workoutideas #athlete #athletic #weightloss #fitness #fitnesstrainer #performancecoach #accountabilitycoach #personaltrainer #myfitnessjourney #fitnesstransformation #transformationjourney #fitnesstraining #training #nyctrainer #nycfitfam

Crisp Power protein pretzels

Product Review: @Crisp.Power Protein Pretzels🥨

💸COST: $20 for a 6-pack of the smaller bags. That’s around $3 a bag which I think is super reasonable for a protein product these days.

🍽️MACROS: 110 calories and 15g protein – so it passes The Protein Test.

🥬FIBER: The fiber is 6g per serving which we LOVE here. In addition to passing The Protein Test, we get 6g of fiber which will help you feel fuller for longer.

🤤TASTE: Crispy, savory, really good. It doesn’t taste exactly like a pretzel but this would definitely help fulfill the pretzel craving.

💭MY THOUGHTS: I would definitely recommend this if you’re a pretzel lover looking to find a protein and fiber-rich alternative. The cost isn’t outrageous and the macros are great. Do I think this tastes like a @Snyders_Hanover or @DotsPretzels? Not exactly – but I could sit down in front of the TV and eat these just as easily.

#shorts #protein #pretzels #proteinsnacks #healthychoices #healthysnacks #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #nyctrainer #nycfitness #nycfitfam

Home Gym Back Day Routine

Today’s video is a bit of a throwback.

About 5 months ago, I was working out in a simple home gym with just the basics. Since this video, I’ve added more equipment, giving me a greater variety in my lifts.

I’m sharing this older footage to show that even with minimal equipment–like a cable pulley system or bands, a TRX, and dumbbells–you can still get in a solid, effective workout.

Here’s what this home gym back workout looked like:

Warm-up TRX rows 1×8-10
Chin-ups 3×8-10
Overhead Cable Curls 2×15
Seated Dumbbell Curls 2×12-15
Neutral Grip Single Arm Pull-Down 3×10
Reverse Cable Flys 4×12

📌TIMESTAMPS:
0:00 | Intro
0:25 | Warm-up TRX rows
1:25 | Chin-ups
3:26 | Overhead cable curls
4:10 | Seated dumbbell curls
6:47 | Neutral grip single arm pull-down
8:33 | Reverse cable flys
10:00 | Outro

› DOWNLOAD MY TRAINING APP: https://bit.ly/JZSSapp
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

› 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

Tatum Sharp

Director of Social Media

"For there is always light, if only we're brave enough to see it, if only we're brave enough to be it."
- Amanda Gorman

Tatum is the mastermind behind Jacob Zemer’s social media. Every post you come across has its journey through her creative touch. From crafting compelling content and refining videos and reels to composing captivating captions, overseeing videographers, and meticulously planning release schedules – she’s constantly immersed in curating the Jacob Zemer content that captivates our audience!

Away from the digital buzz of social media, Tatum enjoys taking the stage, wielding her bass in her hardcore band, Volition, and indulges her passion for all things horror by frequently cozying up with scary movies.

Specialities:

  • BS Exercise Science minor in Communications
  • EXOS Performance Specialist
  • ACE Group Fitness
  • Creative writing
  • Visual communication

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