I get asked all the time what blood work I recommend.

My first piece of advice is to find a medical professional you trust and respect. You need someone in your corner ordering the labs you want and talking you through the results.

After you find a trusted professional, I would suggest a Comprehensive Metabolic Panel, CBC with differential, and a Lipid Panel. But that is not all-inclusive and the amount of tests you can do is endless.

Remember: I am on TRT – so some of the tests that I get done are more extensive. For many of my clients, this is my blanket recommendation. But again, I am not a medical professional. Go get a doctor that you trust.

Find a PCP, book your appointment, and get your lab work done if you have not done so already this year.

🚨DISCLAIMER: I am not a doctor and I don’t pretend to be one on social media.

#shorts #labs #doctor #health #weightloss #weightgain #nutrition #exercise #fitness #bodybuilding #bloodwork #menshealth #muscle #musclemass #musclebuilding #performancecoach #personaltrainer #nyctrainer #nycfitfam #nycfitness

I’m going to show you how to make a protein-packed pizza. Here’s how I did it:

🍕Ingredients:
〰️ 1 @josephspitabread lavash bread
〰️ 62g @raoshomemade marinara sauce
〰️ 84g shredded fat-free cheddar cheese
〰️ 28g turkey pepperoni

⏲️Instructions:
〰️ Take lavash bread and spread marinara sauce evenly on top
〰️ Sprinkle cheese and pepperonis over the top
〰️ Bake at 420* for 5-7 minutes depending on your preferred level of crispness

💪🏻Macros:
370 calories | 48g protein | 4g fiber

🚨Disclaimer: a client showed me this, she found this recipe on Instagram. I am not the original creator of this recipe.

#shorts #mealprepideas #mealprep #pizza #protein #highprotein #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Watermelon is highly bingeable 🍉 You say, “Jake, it’s full of sugar!” Well.. it’s high in fructose. Americans are not overweight because of fruits and vegetables, you are out of your mind.

Often when I’m looking to snack I go to my refrigerator, I’ll have something like an apple, maybe a couple pieces of watermelon, or some pickles. I usually walk away from the scenario with my stomach full, having less than 100 calories, and I got fiber to boot. There are ways to deal with your sweet or salty tooth when it’s bedtime that won’t be a complete travesty to your diet.

#shorts #watermelon #dietinspiration #dietingtips #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

When it comes to the gym, people generally fall into one of two categories:

1️⃣ Not working at all: These individuals are inconsistent, lack the appropriate volume for strength training, spend too much time socializing or on their cell phones, and lack intensity. I believe most people fall into this category.

2️⃣ Working way too hard: These individuals are highly motivated but lift so heavy that they can’t maintain proper technique or achieve full range of motion, and struggle to recover because they push every set past technical failure.

The goal is to find a balance between these two extremes. Have a structured routine, push your intensity close to technical failure, recover appropriately, and focus on your lifts, not just the social aspect.

#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

Wondering what to eat to stay diet-friendly for the Fourth of July? Here are some of my favorite holiday finds:

1️⃣ Bison patties
2️⃣ @questnutrition protein chips
3️⃣ Pickles
4️⃣ Salmon burgers
5️⃣ @daveskillerbread
6️⃣ @schmidtoldtyme 647 bun
7️⃣ @atkinsnutritionals caffeinated pre-made protein shakes

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

There are a ton of varieties of tuna on the market, and the macros on all of them are spectacular, especially if they’re canned with water as opposed to oil. Even though oil is a healthy fat, it’s highly caloric.

But the concern for most people is mercury. Some cans of tuna have more mercury than others. Albacore is significantly higher in mercury than light tuna. As a matter of fact, the recommendation is to have only one can of albacore tuna per week, whereas it is considered safe and sustainable to have three cans of light tuna per week.

Both of these cans of tuna are high in protein, low in calories, and packed with omega-3 fatty acids.

#shorts #tuna #cannedtuna #lighttuna #albacoretuna #sustainableseafood #bjswholesaleclub #bjswholesale #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

@ninjakitchen Creami recipe coming at you – Coffee Affogato!

☕️Ingredients:
1️⃣ 2 chilled shots of espresso
2️⃣ 400mL cashew milk
3️⃣ ¼ tbsp guar gum
4️⃣ 3 Stevia packets
5️⃣ Pinch of salt
6️⃣ 400g @PEScience protein powder

⏲️Instructions:
1️⃣ Blend all ingredients together
2️⃣ Pour into your Creami container
3️⃣ Freeze overnight
4️⃣ Spin the following day until you get your desired consistency

👨‍🍳The Zemer Method: Recipe Book is available for purchase through the LinkTree in my bio. Comment down below if you’ve tried any of the Ninja Creami recipes that @barbellsandfoodscience_ has created!

#shorts #breakfastideas #healthybreakfast #healthyeating #cleaneating #wholefoods #eatclean #healthyrecipes #nutrientdense #mealprepideas #mealprep #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re at @Wegmans for more high protein options:

1️⃣ Ground venison
2️⃣ Marinated pork tenderloin
3️⃣ Deli meats
4️⃣ Calamari
5️⃣ Yellowfin tuna
6️⃣ @Chobani Complete and Zero-Sugar
7️⃣ @Builtbar protein bars
8️⃣ @LegendaryFoods Tasty Pastries

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

@jblackburn54 asked: Explain making sets. How many sets and reps should I be doing?

This is an awesome question that I’m sure many people have when developing their exercise regimen.

First, take into consideration that different muscle groups require challenging sets in order to build new muscle.

For beginners, I would recommend 10 sets per muscle group, which can be broken up in different sessions per week. The number of reps can be anywhere from 5 to 30 but I wouldn’t recommend going that high in reps due to cardio becoming a factor and psychological fatigue. It requires a lot of discipline to take 30 reps to failure.

I would recommend starting with an 8 to 15 rep range and, week-over-week, either add another rep or add weight so that you stay in your appropriate rep range.

🔔 For more detailed information on how I build out my sets and reps, click the LinkTree in my bio to get access to my Training Guide.

#shorts #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

I’m gonna give you 4 burger options that are available at @Wegmans right now that will help you stick to your diet as you enjoy your summer grilling:

1️⃣ Buffalo-style chicken patties – 250 calories, 25g protein
2️⃣ Greek-style turkey patties – 220 calories, 29g protein
3️⃣ Bison patties – 190 calories, 23g protein
4️⃣ 90/10 ground beef – 260 calories, 30g protein

JZ Tips: if you want to add some flavor and bulk to your burgers, my favorite hack is to add mushrooms and onions to your patties. I also love putting some @ghughessugarfree BBQ sauce in the middle of the raw patty before cooking… makes it super delicious. My favorite way to enjoy these burgers is on a high-fiber bun or in a @MissionsFoodsUS Carb Balance wrap.

#shorts #burger #cheeseburger #healthyburger #healthygrilling #grilling #grillmaster #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Everyone knows that saunas are incredible for your health.

How do I apply that research to our @SISU_sauna?

1️⃣ Temperature – we want a temperature of at least 180* Fahrenheit. But remember: heat escapes when we open and close the sauna door. Because of this, I always set my temperature to 200* to ensure I’m at the appropriate temperature the entire time.

2️⃣ Duration – I sauna for at least 20 minutes. This is due to the fact that sauna bathing mimics moderate-intensity workouts.

3️⃣ Frequency – I would recommend using your sauna 3 times a week, each at a duration of 20 minutes. This will give you a minimum time of 60 minutes in your sauna per week.

Remember: because the sauna mimics moderate-intensity exercise, more may be better. There may be benefit to using the sauna up to 7 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