Everyone knows the feeling… increasing weight on every lift BUT lateral raises.

So… what do we do about it?

Remember, there are other ways to progress your lifts. For example, gradually increasing the reps by 1 each week. Eventually, you’ll be going from 10 reps to 11 and so on. After a certain point, you may be able to increase your weights from 15lbs to 20lbs.

Think about it like this: going from 15lbs to 20lbs is a 33% increase in weight – of course it feels difficult!

You don’t need to make MAJOR jumps in order to make significant progress with your lifts.

Video used: @christifit_

#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

I had the pleasure of sitting down with Melissa Ferrara, MS, FNP-BC, Associate Medical Director, and Cathleen Kneidl, Physician Assistant and Certified Menopause Practitioner from @mazewomenshealth, to discuss all things women’s health, from pregnancy to menopause.

The conversation was incredibly insightful, with most questions submitted by clients, making the educational aspect invaluable.

Check out the full 50-minute long conversation at the 🔗 in bio.

📌Discussion Points:
:00 | Intro
1:00 | Women and mid-life
5:00 | Women’s hormones
12:50 | Birth control and hormones
16:15 | Identifying perimenopause
21:10 | Exercise recommendations for aging
25:40 | Supplements and diet recommendations for your cycle and menopause
28:00 | Bloodwork
31:50 | Hormone replacement therapy
36:20 | Considering HRT
37:50 | Pregnancy and breastfeeding
41:10 | Preparing for pregnancy
42:40 | Exercise and pregnancy
45:20 | 3 Takeaways

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

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#womensheath #menopause #perimenopause #womensfitness #exercise #health #wellness #strengthtraining #pilates #fitnesstipsforwomen #workoutvideosforwomen #workoutvid #workoutvideos #formtips #fitnesstips #muscle #training #nyctrainer #nycfitnesstrainer #nycfitfam

Do I think @chickfila 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.

#shorts #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

I’m at @Costco to show you my 3 favorite protein bars available here.

1️⃣ @officialpureprotein bars – passes the test and has the taste. My issue with it is that it contains hydrolyzed collagen which is a form of protein but it doesn’t cause muscle protein synthesis. This bar also only contains ~1g of fiber and I’d like to see more.

2️⃣ @simplyprotein bars – passes the test and has a whopping 7g of fiber. My issue with this bar is that it does lack in the taste department.

3️⃣ Kirkland (@costco) protein bars – passes the test, has a ton of fiber, and tastes very similar to @questnutrition protein bars. As long as you can get passed the firm texture, these are my top choice!

🤳🏻 Comment ‘JZGROCERY’ for information on the Zemer Method: Grocery Guide!

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

I get this question all the time…

What should I be doing before starting TRT?

1️⃣ First things first – have you exhausted all other natural options?

Meaning: Are you sleeping well? Are you training? Are you paying attention to your nutrition? Are you currently at a healthy body weight?

I ask these questions right off the bat because these should be in check and can naturally increase testosterone levels before you even have to consider supplementing with TRT.

2️⃣ After this, if your testosterone is STILL low, you can consider two options:

🔘 Clomiphene stimulates the body’s testosterone production. It’s ideal for those not ready for the long-term commitment that TRT can bring, more focused on reducing fatigue, boosting libido, and overall health than on performance benefits.

🔘 Testosterone Replacement Therapy (TRT) is primarily deployed for those who have clinically low levels of testosterone along with the symptoms that can result from it. TRT can manage these symptoms while leading to appreciable physique outcomes. Having clinically low levels of testosterone can have detrimental health outcomes so supplementation would be beneficial for overall health for those individuals.

🚨 DISCLAIMER: Before you consider any treatment, make sure that you actually have low testosterone and/or symptoms. Talk with your doctor. I am not a doctor and I don’t claim to be.

#shorts #trt #testosterone #testosteronereplacementtherapy #lowtestosterone #bloodwork #menshealth #muscle #musclemass #musclebuilding #performancecoach #personaltrainer #nyctrainer #nycfitfam #nycfitness

Cooking oil may be fucking up your diet…

Here’s what I mean: 4 tbsp of olive oil is approximately 500 calories.

So, if you’re cooking with a heavy hand, you can unintentionally increase the calories in your meals.

Here are my 2️⃣ favorite solutions:

1️⃣ Cooking spray with no propellent, my favorite is @ChosenFoods
2️⃣ Portioned cooking oil dispenser, grab yours on my Amazon page

Keep in mind that if you’re aiming for a 500-calorie deficit per day, cooking oils can significantly impact your diet. Consider using these two alternatives instead.

🔗 in bio to go to my Amazon page to grab your cooking oil dispenser.

#avocadooil #healthyoils #cookingoil #cookingspray #healthyfats #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I started creating grocery store content about 3 years ago because I believe nutrition is fundamental to health and fitness. However, lately, I’ve noticed a lot of fear-mongering in grocery store videos on social media. It’s disheartening to see these go viral, and I can’t help but feel a bit responsible.

My goal is to educate people using an evidence-based approach to nutrition, going viral is an added bonus because, let’s face it, it helps grows my coaching business.

The truth is, I have a full set of abs, a coronary calcium score of 0, and a VO2 max score of 53. And guess what? I don’t eat perfectly—and neither does anyone else. Not to mention a large chunk of popular foods that influencers demonize (seed oils, dairy, sugar, carbohydrates, etc.) are nutrient-dense and a can be great part of a balanced diet.

Remember: focus on eating 80% single-ingredient foods so you can enjoy other foods in moderation.

Everyone will eat out at some point, whether at a restaurant or a friend’s house, and everyone enjoys a snack or sweet treat occasionally.

Instead of focusing on fear-mongering, let’s focus on what science actually says. Demonizing food is unsustainable and likely won’t lead to you being in shape long-term.

#shorts #diet #highprotein #highfiber #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: Gregory Frank is a coaching client on @getverb who has lost a total of 36lbs with me and completely transformed his physique and mindset. Here are some of his successes from his journey:

✅ Down 36lbs
✅ Benching 230lbs, leg pressing 400lbs
✅ VO2 max at 49
✅ Body fat is the lowest it’s ever been in his life

Gregory addressed something that many people can relate to: “For a time I actually believe there was something wrong with me because nothing was working and when I committed to this process realized it wasn’t me at all but my approach had been flawed. This gave me more confidence and commitment and trust in the process.”

When we asked him about the educational pieces he took from coaching, he said: “It’s like the worst thing you can do for golf is watch a 100 instructional videos on YouTube. There is so much noise everywhere that I was completely confused and needed some to teach me the real foundational things that actually matter.”

Gregory has absolutely crushed with coaching. I can’t wait to see his continued growth.

Link in bio to change your life.

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

Your ULTIMATE guide to high-protein finds at @TraderJoes.

Today, I’m going to one of my favorite grocery stores to pick-up some high-protein items that are going to help me hit my macros, are diet-friendly, and also don’t break the bank.

Some of my favorite items here include their meat selection, protein pancake mix, and some of their fun, signature products like Everything But The Bagel Seasoning Smoked Salmon.

📌What I buy:
0:00 | Intro
0:45 | Grass fed steak
1:40 | Quick breakfast
3:20 | Protein bars
4:05 | More time for breakfast
5:25 | Cheese
6:00 | Protein pancakes
6:37 | Salmon
7:06 | Lean meats
8:10 | Outro

#traderjoes #traderjoesfinds #traderjoeslist #traderjoeshaul #tjsfinds #tjhaul #traderjoesprotein #highproteintjs #grocerylist #groceryshopping #protein #macros #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I’m about to do Bulgarian split squats. This exercise is not only brutal but also unilateral, meaning it works one side at a time.

With myself and my clients, I always start with the weaker side. Doing this helps determine how many reps you can complete on each side.

For instance, if I can only manage 13 reps on my weaker left side, but I know I can do 15 on my stronger right side, I’ll still do 13 on both sides starting with the weaker side first. After reaching near technical failure with 13 reps on my weaker side, I’ll match that on my right.

This approach helps prevent increasing any asymmetries or strength differentials between the sides.

🚨But remember: rest in between each leg so that you are able to give full intensity to each side. If you can go from one side to the next, you’re clearly not using hard enough intensity.

#shorts #bulgariansplitsquat #bulgarians #unilateral #glutes #strength #exercise #workoutvids #workoutvideo #training #muscle #fitness #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

We’re at @Costco looking for easy to make dinners that you can throw in the air-fryer.

1️⃣ Sliced grass-fed beef sirloin – 300*, 3 minutes
2️⃣ Costco chicken wings – 400*, 25 minutes, flip halfway
3️⃣ @amylufoods meatballs – 375*, 6 minutes
4️⃣ Wild-caught king salmon – 400*, 6-10 minutes
5️⃣ Wild-caught scallops – 400*, 6 minutes, flip halfway

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

This is not the life I would choose to live. However the name of the game is choose five items from a random convenience store that are valid protein options.

1️⃣ Beef jerky (@jacklinksjerky)
2️⃣ Protein shake (@drinksupercoffee)
3️⃣ Protein bars (@questnutrition)
4️⃣ Skim milk cheese stick
5️⃣ Pre-made sandwich

This was kinda disgusting but kinda fun.

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