Client Spotlight: Sam’s Transformation with Zemer Method Coaching using @getverb.

We’re thrilled to shine the spotlight on Sam, one of our standout Zemer Method coaching clients. Over the past 9 months, Sam has not only shed 16 lbs, but he’s also completely transformed his body composition and elevated his performance to new heights. The results speak for themselves, but here’s a deeper look into just how much Sam has accomplished:

✅ Total Body Transformation: Sam has made a complete 180 in his physique, all while balancing fatherhood and an intense travel schedule.
✅ On the Go, But Never Off Track: Even with 60+ flights this year, Sam hasn’t missed a single workout. Talk about commitment!
✅ Speeding Ahead: With each race, he’s shaving time off his pace and consistently hitting new personal bests.

Sam’s discipline and drive are undeniable. He’s not just checking the boxes—he’s smashing through them. From improving his race times and mastering consecutive pull-ups to dropping pant sizes, Sam’s dedication is nothing short of inspiring.
 
Here’s what Sam has to say: “I hired Jacob after watching his “I am not your friend video.” What Jacob taught me is that there is no secret program. It is about consistency and his daily accountability ensures I never have two bad days in a row. Communication over text message has also made it really easy to do work with Jacob and team on my own schedule.”
 
With his busy schedule, Sam communicates when dining out, ensuring we tailor his plan accordingly. As we near an exciting maintenance phase, Sam is ready to keep pushing forward, continuing to dominate his fitness goals.
 
Major props to you, Sam—your hard work is paying off!

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

The perception of meal prep has changed drastically over the past years. What used to be reserved for true meatheads that would spend the entirety of their Sunday is now something that every day people see value in.

In this video, I take you through how I meal prep in the most efficient way possible. Meal prep simply means cooking in bulk. I made 7 meals in 25-minutes – it was 18-minutes of actual cooking that was all done simultaneously.

Here are some of my favorite tips and tricks for meal prepping:
🔘 Always cook in bulk, never make a single-serving of a meal
🔘 Use methods of cooking that allow for the ability to walk away
🔘 Keep protein and vegetables prepped and in the fridge
🔘 Buy pre-chopped vegetables to make prep much quicker
🔘 Fruit is very convenient: oranges, apples, and berries travel very easily
🔘 Microwavable potatoes are a great hack for changing up your carb source
🔘 Use seasoning and low-calorie condiments to add variety to your meals
🔘 Certain foods like rice and seafood don’t last long in the fridge – instead use single-serving microwavable rice and make sure seafood isn’t kept for longer than a couple days

📌TIMESTAMPS:
0:00 | Intro
1:20 | What do you need?
2:20 | What is meal prep?
3:30 | Starting meal prep + tips
10:50 | Portioning food with food scale
11:27 | Outro

In a large study of adults of all ages and both sexes, the adult human body averaged ~65% water. (Source: Watson, P. E. et al. “Total body water volumes for adult males and females estimated from simple anthropometric measurements” The American Journal of Clinical Nutrition, January 1980)

Saying creatine adds water weight is a vast simplification, it adds intracellular water to your muscles, which:

1️⃣ Improves strength

2️⃣ Improves endurance

3️⃣ Will make your muscles look bigger

#shorts #creatine #creatinemonohydrate #supplements #supplement #dietarysupplement #supplementsmarter #supplementsthatwork #hairloss #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I’m incredibly passionate about diet-friendly condiments… and let me tell you why.

Most people don’t realize just how calorie-dense sauces, dressings, and marinades are. They think they are staying within their calorie range and are, quite literally, getting lost in the sauce.

For me to consider a sauce diet-friendly, it has to be 30 calories or less per tablespoon. Let’s get into it:

1️⃣ @ghughessugarfree – this company has completely disrupted the market.
2️⃣ @primalkitchenfoods – just make sure you are double-checking the nutrition label. Some of their sauces don’t adhere to 30 calories or less per tablespoon.
3️⃣ @waldenfarms_usaofficial – 0 calorie options that I highly recommend for salads. The #1 ingredient is water, so calm down.
4️⃣ @skinnygirlbrand – low calorie option for dressings, sauces, etc.

Link in bio to watch the full video on my Youtube channel!

📲 Comment down below what your favorite diet-friendly condiment is!

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

Here are some options for hitting your protein goal while at @TraderJoes:

1️⃣ Smoked mussels + premade salad. Just be conscious of the dressing you are using when prepping this option.

2️⃣ Canned trout + high fiber bread. Quick and easy protein and fiber boosted sandwich.

3️⃣ Nonfat Greek yogurt + fancy berry medley. I eat this nearly every day. It’s the perfect sweet treat snack!

4️⃣ Barebells. This is the people’s champion when it comes to protein bars.

5️⃣ Cottage cheese + TJs ranch seasoning. Blend this up for an incredibly delicious, protein-packed dipping sauce. Also, if you haven’t tried adding cottage cheese to your eggs, you’re missing out.

#shorts #traderjoes #traderjoeshaul #tjsfindds #grocerylist #groceryshopping #groceryhaul #protein #highprotein #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Product Review: Royo bread.

This company reached out to me and has INSANE macros, so I took them up on their offer.

Let’s look at the bagels first: 80 calories, 10g protein (smashes The Test) with 32g of fiber!

The bread: 30 calories, 3g protein (again, passes The Test) with 11g of fiber.

These macros are bonkers… but to keep this in perspective, a loaf of Royo bread will cost you around $9 whereas @schmidtoldtyme 647 bread will cost you around $4.50. Royo does have vastly superior macros but it is something to keep in mind.

Now for the taste: bread is great, would definitely recommend this for a sandwich. Bagel actually tastes BETTER than the @eatbetter bagel which is a nice surprise.

The macros and taste are good, so the only remaining question is if the price is worth it for you. I truthfully feel like this can be a gamechanger for dieting.

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

If you have goals and are on a time crunch, are @Starbucks protein choices a good option?

I bought @DrinkKoia premade protein shakes which narrowly miss passing The Test at 190 calories and 18g of protein. In my opinion, if you’re in a pinch this is a perfectly fine option.

They also have the @PerfectBar which is 17g of protein. This would need to be 170 calories or less in order to pass The Test – however – it has 340 calories which absolutely 💣 the test. It’s a food with protein in it, but I would not consider this a high-protein food.

Stick with the Koia shake if you’re looking to supplement while at Starbucks.

#shorts #healthystarbucks #lowcalstarbucks #starbuckshealthyoptions #starbuckshacks #fall #coffee #icedcoffee #healthyrecipe #training #personaltrainer #onlinecoach #weightloss #smartchoices #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: Jay, a Zemer Method coaching client, lost 12lbs in 4 months. Here are some of his successes while on coaching:

✅ Lost 12lbs while being a working professional and dad
✅ Crushing his nutrition targets while eating foods he enjoys
✅ Consistently lifting 4 times a week and hitting 15k steps daily

He said the accountability and education concerning how to track his intake accurately has been huge for him. The accountability allows him to be a lot more mindful about his intake and stops him from giving up.
Jay has been an excellent client, consistently communicating throughout his fitness journey. Together, we developed strategies for dining out, kids’ events, and busy work schedules. We also established a structured lifting routine to help him achieve his desired body composition. I am so excited 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

Product Review: @DavidProtein Bar

I’ve been seeing a lot of buzz around these bars on social media—first came across them on @peterattiamd’s IG, and then I got several DMs asking for my take. Luckily, the brand themselves reached out to me and sent me a pack with four flavors: Cake Batter, Chocolate Chip Cookie Dough, Double Fudge Brownie, and Blueberry Pie.

Here are the macros: 150 calories and 28g of protein.

For comparison, @builtbar has 130 calories and 17g of protein, while @questnutrition bars sit at 200 calories with 20g of protein. David Protein stands out in terms of protein content, but it only has 2g of fiber, which is lower than the others. Part of the reason this bar has such a high protein to calorie ratio is because it is lacking in fiber.

The protein sources are protein isolate and collagen—I don’t love the use of collagen, because it doesn’t promote muscle protein synthesis.

As for taste? It’s slightly better than a @simplyprotein bar. If you enjoy Simply Protein bars, then you will probably like these bars – but me personally, I can’t stand the taste of Simply Protein bars and wasn’t into the taste of David.

Due to 3 major factors:
1️⃣ Collagen
2️⃣ Lack of fiber
3️⃣ Taste
I wouldn’t buy this protein bar.

My top pick is Built but some people don’t like the chewy texture. The protein bar that most people love is Barebell. The Quest bar is another great option but for many people the texture being stiff.

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

In today’s video, I hit up Sam’s Club for a high-protein grocery haul!

Come along as I explore my top protein-packed picks, from seafood and meat to frozen meals and protein snacks like shakes and bars. If you’re looking to stock up on your protein while sticking to your goals, this one’s for you.

📌THUMBNAILS:
00:00 | Intro
0:37 | Seafood
5:12 | Protein pancakes
6:04 | Fried chicken
6:41 | Yogurt
7:47 | Premade food
9:20 | Dessert
9:34 | Eggs
9:54 | Salmon
10:10 | Steak
10:29 | Ground meat
11:05 | Protein supplements
13:22 | Outro

Product Review: @DavidProtein Bar

I’ve been seeing a lot of buzz around these bars on social media—first came across them on @peterattiamd’s IG, and then I got several DMs asking for my take. Luckily, the brand themselves reached out to me and sent me a pack with four flavors: Cake Batter, Chocolate Chip Cookie Dough, Double Fudge Brownie, and Blueberry Pie.

Here are the macros: 150 calories and 28g of protein.

For comparison, @builtbar has 130 calories and 17g of protein, while @questnutrition bars sit at 200 calories with 20g of protein. David Protein stands out in terms of protein content, but it only has 2g of fiber, which is lower than the others. Part of the reason this bar has such a high protein to calorie ratio is because it is lacking in fiber.

The protein sources are protein isolate and collagen—I don’t love the use of collagen, because it doesn’t promote muscle protein synthesis.

As for taste? It’s slightly better than a @simplyprotein bar. If you enjoy Simply Protein bars, then you will probably like these bars – but me personally, I can’t stand the taste of Simply Protein bars and wasn’t into the taste of David.

Due to 3 major factors:
1️⃣ Collagen
2️⃣ Lack of fiber
3️⃣ Taste
I wouldn’t buy this protein bar.

My top pick is Built but some people don’t like the chewy texture. The protein bar that most people love is Barebell. The Quest bar is another great option but for many people the texture being stiff.

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

Sushi is one of the easiest things to order while dieting.

Traditionally, it’s very high in protein, omega-3s, incorporates a lot of fruits and vegetables, and full of complex carbohydrates.

The key is to distinguish if this is a special occasion or just another dinner. If it’s a special occasion, I always recommend eating lighter during the day focusing on fruits, vegetables, and lean proteins. This way, you can enjoy what you want in moderation.

If it’s just another evening, here’s what I would order:
〰️ Salmon avocado roll
〰️ Mackerel sashimi
〰️ Seaweed salad

🔔Here are some more of my Dos and Don’ts:
✅DO: Opt for sashimi, nigiri, Chef’s Special, chirashi bowls, and simple rolls
❌DON’T: Choose fried rolls
✅DO: Order vegetables (seaweed salad, steamed veg, edamame) to accompany your sushi
❌DON’T: Opt for cream-cheese or heavily sauced rolls

#shorts #sushi #japanesefood #hacks #dietinghacks #caloriedeficit #highprotein #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeatingideas #healthyeats #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam