We’re at @Costco looking at my favorite breads while on a diet:

🥉 @schmidtoldtyme 647 Bread – 40 calories, 7g fiber, 2g protein
🥈 @josephspitabread Lavash – 110 calories, 7g fiber, 10g protein
🥇 @missionfoodsus Carb Balance – 70 calories, 17g fiber, 6g protein

Everyone knows that my 🏆 winner is Mission Carb Balance wraps – I use these nearly every day because they are so versatile and give you a HUGE fiber boost.

I like Lavash because you can make interesting things with it like pizzas and the 647 bread is a great option for sandwiches or burgers.

Have you tried any of these? What’s your favorite?

#shorts #bread #fiber #highfiber #healthylunch #lowcarb #lowcarbwraps #costco #costcobuys #costcofinds #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I have been very open about my love for tortilla chips. The one food I genuinely cannot keep in the house or have around me. They are too tempting to grab and binge… so how do I attack Mexican restaurants?

1️⃣ Is it a special occasion? If so, keep calories lighter during the day. This will allow us a bigger calorie bank for the meal, allowing us to enjoy whatever we want in moderation.

2️⃣ Just a normal dinner? Here’s what I would do:

🔘 Avoid the chips – I straight up tell the server not to bring them to the table. But if I am at the table with other people and that isn’t appropriate, I do my damndest not to dip in.
🔘 Fajitas with lean protein – I usually do the shrimp or chicken.
🔘 Guacamole and beans – this is preferred over the sour cream and rice.
🔘 Corn tortilla – way less calories than the flour tortillas.

Here are some more of my Dos and Don’ts:
DO: Opt for beans and veggies
DON’T: Choose the fried option
DO: Pick lean meats for your entree
DON’T: Choose the taco salad just because it’s a ‘salad’… that’s a generous word

#shorts #mexican #mexicanfood #hacks #dietinghacks #caloriedeficit #highprotein #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeatingideas #healthyeats #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

Here are a few high protein breakfast options at @TraderJoes:

1️⃣ Breakfast wrap: pick up any of TJ’s chicken sausages (they all pass The Test), their carb savvy wraps, and some shredded cheese and eggs. Boom!

2️⃣ PB&J shake: grab their frozen berry medley, nonfat greek yogurt, skim milk, and (my personal favorite) the no-stir peanut butter.

3️⃣ Protein pancakes: take TJ’s protein pancake mix and prepare with egg whites. They taste delicious and boost the macros!

4️⃣ Omelet: prepare some eggs and egg whites and top with nutritional yeast. 20 calories and 3g of protein per tablespoon. Tastes just like cheese.

#shorts #traderjoes #tjfinds #healthyeating #cleaneating #eatclean #healthyrecipes #protein #healthyeatinghabits #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

How do I make time to use my @SISU_sauna with a demanding career and a family?

I talk about the science and benefits of saunas all the time but the true science lies in the application.

In my house, around 7pm is bathtime. That’s when I open my SISU app and preheat my sauna to 200* with a 2-hour time limit. After bath time and bedtime, my sauna is heated and ready to go.

Depending on how I’m feeling or the atmosphere at home, I’ll either let the timer run out and have the sauna turn off or I’m able to get in for 20-40 minutes. I’m lucky enough that I’m able to use my sauna 3-4 nights a week. Sometimes it’s a solo endeavor but my wife also likes to join me.

This remote start has been a gamechanger for using the sauna and I absolutely love having it available to use every evening.

🚨 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

Client Spotlight: Christian, @CWoodward1007, a Zemer Method coaching client using @getverb, achieved incredible results on coaching by losing 18lbs despite facing various obstacles along the way. Here are some of his successes:

✅ Shed 18lbs, transforming his physique completely
✅ Overcame a knee injury and learned how to not eat like an asshole with travel
✅ Consistently hit 10k+ steps per day and lifted 4x per week

Christian’s fitness journey started off a bit rocky as we navigated his busy work life, knee injury, and extensive travel. But once he understood the importance of using a food scale and logging accurately, his progress took off and even enjoyed creating recipes that would stick for a lifetime.

Link in bio to change your life.

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

At everyone’s favorite fast-casual Chinese restaurant: @PandaExpress.

I love Panda Express because it is very easy to stay on the rails while dieting. Here is what I would tell a client to order:

🍽️ A plate with:

Super Greens – 90 cals | 6g protein
Chicken Teriyaki – 275 cals | 33g protein
Beef and Broccoli – 150 cals | 9g protein
Total – 515 cals | 48g protein

If you are wanting lighter calories, just skip the Beef and Broccoli. This will bring your total to 365 cals, 39g protein.

What’s your go-to order at Panda Express?

#shorts #PandaExpress #ChineseFood #FastCasual #Foodie #Takeout #FastFoodFavorites #FoodieLife #Foodstagram #ChineseTakeout #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #nyctrainer #nycfitnesstrainer #nycfitfam

I usually go grocery shopping 2-3 times a week.

In today’s video, I’m bringing you along for a typical trip to @WholeFoods. I picked up dinner for the next three days and stocked up on food that I’ll actually eat throughout the week. As someone who’s really passionate about food science, grocery shopping is something I genuinely enjoy.

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

I’m at @WholeFoods sharing 3 go-to, easy-to-make dinner options:

1️⃣ Pre-made kabobs
2️⃣ @kevins.natural.foods fully-cooked proteins
3️⃣ @AmyLuFoods meatballs or sausage, @AllGoodles, and @RaosHomemade

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

At 37, I needed a change, and my lab results confirmed it—I began testosterone replacement therapy (TRT). It’s one of the best decisions I’ve ever made, not just for my appearance, confidence, and performance, but also for my overall health. Starting TRT is a serious commitment and shouldn’t be taken lightly. I’m not a doctor, and I don’t pretend to be one on Instagram.

That’s why I’ve always aimed to work with the best and the brightest, and with a service truly dedicated to my unique challenges and goals. Akro Health has been a game-changer for me and many of my clients. I’m personally involved in the growth and integrity of this brand. My life’s work and business have been about helping people improve their lives.

If you’re interested in Testosterone Replacement Therapy, you can click the link in my Linktree titled “Akro Health” or click the link in my stories to start your journey. Since I’m personally involved with this brand, for the first 20 people who sign up, I’ll include a 20-minute Zoom call for those who are candidates for treatment once your labs have been reviewed. The service includes lab work, a telehealth call with a designated medical provider to discuss your results, and a prescription for the medication if you’re eligible. Your doctor will be with you from start to finish with Akro Health, as long as you choose to remain on the program. If you’re not eligible for treatment, you’ll be refunded for everything except the lab costs. The service does not have recurring billing, so you won’t need to cancel to avoid additional charges.

If you’re wondering if Testosterone Replacement Therapy is right for you, or if you already know it is and are ready to take the next steps, visit my Linktree under “Akro Health” or click the link in my story about this post.

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

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/

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