We’re at @Costco looking at my favorite carbohydrate sources:

1️⃣ Berries – great source of fiber, loaded with antioxidants, and low in calories.

2️⃣ Black beans – 150 calories, 7g fiber, and 10g protein. These are a great way to feel full while dieting.

3️⃣ Potatoes – these have been falsely villainized. Not only are they a high volume food, they’re also loaded with antioxidants and minerals.

4️⃣ High-fiber bread options – @missionfoodsus Carb Balance wraps and @schmidtoldtyme 647 bread are go-to pick-ups when at Costco.

Remember: the foundation of your diet should be lean protein, fruit, and vegetables. But high-fiber products are a simple way to help you hit your fiber goal.

#shorts #fiberrich #healthyhabits #guthealth #fiber #highfiber #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Last week, I did Good Mornings with my @Kabuki.Power bar.

This week, I’m going to progress that lift. Every week, I’m going to encourage you to progress your lifts… and that can look really simple.

It can be as simple as adding 5lbs to the bar. So, all I’m going to do this week is add 5lbs and do the same amount of reps that I did last week.

It makes the lift marginally harder and still encourages progressive overload week-over-week. Progressing lifts doesn’t have to be adding 30lbs each week. It can be as little as 2.5lbs to the bar because these actions compound week-over-week.

#shorts #musclebuilding #gymmotivation #fitnessgoals #liftheavy #trainhard #bodybuilding #strengthtraining #physiquegoals #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

Is dark chocolate good for you?

A recent meta-analysis has proved that dark chocolate is good for you!

Why? Because it’s so incredibly high in polyphenols which helps to lower your LDL, lowers blood sugar, and reduces blood pressure.

Here’s what you need to know:

1️⃣ When selecting dark chocolate, look for 70% cacao or greater
2️⃣ It is still highly caloric which is okay – so are things like walnuts, avocado, and olive oil

As always: all things in moderation. Dark chocolate can absolutely fit into your diet and help improve your health markers.

ℹ️ SOURCE: Arisi, Tainah O P et al. “Effects of Cocoa Consumption on Cardiometabolic Risk Markers: Meta-Analysis of Randomized Controlled Trials.” Nutrients vol. 16,12 1919. 18 Jun. 2024, doi:10.3390/nu16121919

#shorts #chocolate #darkchocolate #dessert #sweettreats #dietfriendlydessert #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Zemer Method: Coaching Client Spotlight – Karina R. I have been working with Karina through my Accountability Coaching via @getverb. She came onto coaching with the ultimate goal of becoming pregnant and with this goal in mind she knew how important it was to prioritize her health and movement. Here are a few of her successes:

✅ Lost 7lbs through gaining a deeper understanding of her nutrition
✅ Consistently hit 8k step goal each day and lifted 3 times per week
✅ Works 9am-7pm and still managed to stay on top of her fitness and nutrition goals

Karina joined coaching with the goal of better understanding her nutrition—what foods to eat and why. Already committed to a Crossfit-style workout three times a week, she felt her activity levels balanced out her largely sedentary workday from 9am to 7pm. However, we emphasized the importance of staying active beyond workouts, and she embraced a new goal of 8k steps per day, which she absolutely crushed!

Her biggest takeaway from coaching was learning how to eat properly. Karina, who enjoyed dining out, shared, “The hacks and tips for eating out were super helpful!” She also mastered portion tracking, staying within her calorie goals, and consistently hitting her protein target.

Karina excelled throughout the program, and we can’t wait to see what she accomplishes next!

Link in bio to change your life. 

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

Today, we’re shopping for high protein meals at Target in Port Chester, NY… and my jeans? They’re real tight.

That’s in part because 1️⃣ I eat a lot of protein and 2️⃣ I lift weights.

In today’s video, I take you through 3️⃣ protein-packed options for breakfast, lunch, and dinner. I also go through some of my all-time favorite protein snacks to help supplement your day along with my favorite diet-friendly sweet treats… because who wants to forfeit dessert to hit your fitness goals?

📌TIMESTAMPS:
0:00 | Intro
0:50 | Breakfast option 1
1:35 | Breakfast option 2
2:23 | Breakfast option 3
3:20 | Lunch option 1
4:28 | Lunch option 2
5:08 | Lunch option 3
5:55 | Dinner option 1
6:27 | Dinner option 2
7:08 | Dinner option 3
7:49 | Protein snacks
9:28 | Outro

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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.

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

There is about twice as much sugar in an apple than there is in a donut. Therefore, fruit is unhealthy! And we should probably just eat the donut instead, right?

So, it is true that there is about twice as much sugar in an apple than in a donut. However, the apple has soluble fiber, polyphenols, micronutrients, and a ton of antioxidants.

I was happy to see that this guy’s account has so few followers and that all of the comments are calling him out on his bullshit.

Because once upon a time, people seemed to have believed some of this fear mongering. Now, at least when it comes to fruit, no one is buying this sensationalism.

#shorts #apples #donuts #favoritefruit #bestfruit #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here at @WholeFoods sharing new-to-me products that I’m absolutely loving:

3️⃣ 365 Greek yogurt low fat dessert bars – 80 calories, 4g of protein
2️⃣ @StrongRoots Proper Fries – 100 calories, 3g of fiber
1️⃣ @AllGoodles pasta – my favorite is the Lucky Penne!

#shorts #wholefoods #wholefoodshaul #grocerylist #protein #highprotein #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Product review: @RealGoodFoods lightly breaded chicken strips.

I was in @Costco the other day, looking to curb some of my fried chicken cravings and picked these up. The macros are 120 calories for 21g of protein. Whereas my usual go-to, the Kirkland brand chicken chunks, are 140 calories and 16g of protein.

How does the taste stack up? I like the taste, especially for the macros. I would definitely suggest air-frying these over baking because the breading gets a little crunchy and reminds me more of fried chicken.

At the end of the day, I’m still Kirkland chicken chunks but again, it’s not an apples to apples comparison.

Have you tried these? What do you think?

#shorts #friedchicken #chickfila #popeyes #kfc #diethacks #healthysnacks #healthyeating #healthyeats #caloriedeficit #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

I just got done training push day then hopped in my @SISU_sauna sauna.

Saunas may have a benefit in muscle retention and recovery – especially when used post-workout. People who follow a specific sauna protocol have a 16-fold increase in GH – even though that doesn’t have a direct link to muscle hypertrophy it does have benefits in fat lipolysis, collagen synthesis, and lean body mass.

I do believe there needs to be more research to the training benefits of saunas, however, there is a ton of evidence that it does help with health and longevity because it closely duplicates low-to-moderate intensity exercise.

Here is my current sauna protocol:
🔘 Post-workout
🔘 At least 20-minutes
🔘 200 degrees
🔘 Trying for after each weight training session, but consistently 4 days a week

🚨 Visit the LinkTree in my bio and use code JZEMER to get a discount on your SISU sauna!

#shorts #sauna #recovery #workouts #workoutideas #athlete #athletic #weightloss #fitness #fitnesstrainer #performancecoach #accountabilitycoach #personaltrainer #myfitnessjourney #fitnesstransformation #transformationjourney #fitnesstraining #training #nyctrainer #nycfitfam

Zemer Method: Coaching Client Spotlight – Ashley MacNeill. She’s a mother of two, has a demanding career in private equity, and is an absolute badass in and out of the gym. I have been working with Ashley for three years both in-person and through my Transformation Coaching via @getverb. She is always showing up for herself and her fitness goals. Here are some of her recent accomplishments:

✅ PR’d her marathon time in Berlin by 20 min which qualifies her for the Boston Marathon
✅ Dropped her alcohol consumption to less than 7 per week to prep for her marathon 
✅ Increased her pull-up PR to 10 in a row
✅ Balancing her diet and training with her demanding and travel dense career 

Ashley and I have been working together since June 2021. She came to me with goals of weight loss and improving her overall health markers. Not only is she one of the strongest clients I have (consistently lifting heavier than some of the men I train) – she is also cross-training effectively to knock her marathon race time out of the park.

Ashley is the perfect example of “nothing is impossible when it comes to your health.” She has an extremely busy career chock full with multiple dinners out a week and constant travel. She understands how important it is to prioritize your health and wellness goals. 

She’s an absolute badass, consistently showing up for herself and crushing her fitness goals through her dedication. Her commitment sets her apart and truly makes her stand out. I’m so proud of her hard work. I can’t wait to see you continue to crush it, Ashley!

Link in bio to change your life. 

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

In today’s video, I’m taking you through my home gym lever arm set-up.

What is a lever arm? This attachment pivots on a hinge, allowing you to push or pull the arm in various directions. It provides resistance similar to machines but with more versatility for multi-planar movements.

My lever arms consists of:
🔘 Rogue Fitness Monster LT-1 50 Cal Trolley 2.0 + Lever Arm Kit
🔘 Vendetta Strength and Athletics 180 Adapters for RG 2.0 Lever Arms
🔘 GymPin + Kaizen DIY Gym Jammer Arm Adapters
🔘 Mutant Metals custom handles

I built this lever arm attachment specifically to take the place of several pieces of equipment like incline press, decline press, flat press, machine low row, machine wide grip low row, etc.

In short… do I think this was a worthwhile investment? Yes.

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