We’re at @BJsWholesale looking at the best chicken you can throw into the air-fryer:

1️⃣ @JustBareChicken strips | 170 calories 17g protein
2️⃣ @TysonBrand chicken wings | 220 calories 19g protein
3️⃣ Tyson buffalo boneless chicken bites | 200 calories 15g protein

➡️ The Protein Test: 10g of protein per every 100 calories. In an ideal world, you would choose an option that passes The Test but we are working with what’s available here.

#shorts

I recently posted a Youtube video taking a deep dive into the history of adjustable dumbbells, break down the pros and cons of the most popular models on the market, compare cost vs. value, and share who I’d recommend each type for based on training goals, space, and budget.

If you’re thinking about investing in a pair of adjustable dumbbells—or just curious which ones are worth the hype—here’s a quick summary of my top recommendations and why they might be a great fit for you:

Rep Fitness x Pépin
–Positives
🔘 Convenient adjustment, very durable, goes up to 125lbs
–Negatives
🔘 High pricing

SMRTFT NÜOBELL
–Positives
🔘 Sexy dumbbells, works with every movement, goes up to 80lbs
–Negatives
🔘 Not very durable, tricky adjustment

Rep Fitness QuickDraw
–Positives
🔘 Easiest adjustable dumbbells to use, durable, more affordable option
–Negatives
🔘 Only goes up to 60lbs

PowerBlock
–Positives
🔘 Extremely durable, last forever, goes up to 100lbs
–Negatives
🔘 Awkward shape for certain movements

If you want to know which pair is the best for you, definitely check out the full video where I share my personal insights from using them in real training sessions.

I’ve helped thousands of people successfully lose weight through my coaching program and once people have lost the weight I slowly reintroduce calories into their diet.

Think of fat loss like paying off a debt. If your goal is to lose 10 pounds, that means you need to “pay off” roughly 35,000 calories (since 1 lb of fat equals about 3,500 calories). Until you’ve burned through that calories, as if you don’t have disposable income — aka extra calories to spend freely.

But once you’ve that loss fat, things change. You’ve created room to reintroduce calories in a smart, strategic way. I typically add them back in slowly, in blocks, until my clients have around 700–800 extra calories per day to work with for maintenance or a lean bulk.

Here are 3 high-quality, nutrient-dense foods I often recommend to clients post-cut or for those struggling to maintain their weight:

🔘 Olive oil – A heart-healthy fat source that’s calorie-dense and easy to drizzle onto veggies or protein.
🔘 Oatmeal – A slow-digesting carb that supports energy levels and digestive health.
🔘 Nut butter – Great for adding extra calories, healthy fats, and tons of flavor to meals.

Once your calorie budget expands, you need to make sure you’re “spending” it on foods that support your body, your goals, and that you enjoy!

#shorts

In today’s video, I’m taking you through a push day in my garage gym.

➡️ Here’s what you’ll need:
– Dumbbells: I’m using my SMRTFT NÜOBELL adjustable dumbbells.
– Adjustable Bench: You’ll want one that can switch between flat and incline positions.
– Cable Apparatus: If you don’t have one at home, resistance bands are a solid alternative. That said, I highly recommend investing in a cable setup to level up your home workouts.
– Attachments: For this session, I’m using a long rope, a straight bar, and, ideally, cuffs. Again, if you don’t have access to a cable pulley and attachments, resistance bands will work.

➡️ Here’s the full breakdown:
🔘 Warm-Up Movements:
– Rotator Cuff External Rotations
– T-Spine Mobility
🔘 Main Workout:
– Upper Chest Fly
– Incline Elbows Tucked Press
– Flat Dumbbell Press
– Cable Lateral Raises
– Straight Bar Tricep Pushdowns
– Overhead Rope Tricep Extensions

Make sure to like and subscribe to get more garage gym videos and an inside look to my training.

Zemer Method Client Spotlight: Brandon & Meghan W. Coaching couples is always a rewarding experience — and Brandon and Meghan have been a standout example of what’s possible when partners commit to getting healthier together.

They joined the Transformation Coaching Program in early 2024 through @getverb (https://www.instagram.com/getverb), with one shared goal: improve their health while continuing to enjoy their lifestyle. Fast forward just a few months, and their results speak volumes:

✅ Down a combined 72 lbs — Brandon has lost 30 lbs, and Meghan is down 42 lbs
✅ Sustainable progress — They navigated social events like weddings, date nights, and weekends with friends while still staying on track. We used maintenance weeks strategically to keep their results sustainable.
✅ Now entering the maintenance phase — Both have successfully transitioned from fat loss to maintenance, where we shift focus from scale changes to long-term habits, strength, and lifestyle consistency.

One of the biggest advantages? Built-in accountability. When your partner is on the same page, everything becomes more doable — prepping meals, logging food accurately, hitting steps, and sticking to workouts. (That’s not every couple — some bond over skipping the gym and ordering takeout.)

But Brandon and Meghan made a choice: to support each other, to show up, and to keep each other aligned — not just for their individual health, but for the life they’re building together. And they should be incredibly proud.

Link in bio to change YOUR life.

Pardon me, I need to return some videotapes.

I love this movie and I love this meme…

But of course, the comment section is overloaded with people saying you simply cannot enjoy a hamburger unless you remove the bun or that the cheese has to be raw.

Here’s the true question: Are you really prepared to go the rest of your life without ever going out to dinner again? Are you ready to say no to pizza night with your kids? Are you turning down burgers with friends?

Respectfully, GTFO.

No one is doing that, including me. I have a full set of abs, a VO2 max of 53, and impeccable labs. AND, I have room in my diet to have burgers, pasta, and pizza. Obviously, not every day. Maybe 1-2 times a week I make room for eating out.

On the other days of the week, I’m eating better versions of these traditional foods with products like @DavesKillerBread, @EatRoyo, and @SchmidtOldTyme so that I’m able to enjoy certain foods while following my diet.

#shorts

Well, we’ve officially hit that point — I’m responding to a video of me responding to someone’s video.

Let’s cut through the noise and talk about how to train effectively just twice a week.

1️⃣ Focus on Full-Body Workouts
Each session should hit all major muscle groups. To do this efficiently, pair non-synergistic movement patterns — for example:
✅ A row variation (pulling)
✅ A squat or hinge variation (lower body)
✅ A pressing variation (pushing)
This approach minimizes fatigue overlap, allowing you to train hard without burning out specific muscle groups mid-session.

2️⃣ Train with Intensity
If you’re only training 2x per week, you need to make it count. That means challenging weight — enough that the final reps of each set are difficult, but still doable with good form. No going through the motions here.

3️⃣ Prioritize Compound Movements
These are exercises that work multiple muscle groups at once — think squats, deadlifts, pull-ups, rows, presses. They not only maximize muscle recruitment, but also boost overall training efficiency and intensity — perfect for limited training days.

🎯 Aim for 3–4 sets per muscle group each session. Keep rest periods focused and intentional. When done right, this setup covers strength, hypertrophy, and even conditioning.

#shorts

Here are some of my favorite low-calorie condiments that keep you on track with your diet while keeping your meals interesting:

🔘 @SBRBBQ No Sugar Added BBQ Sauce
🔘 @GHughesSugarFree sauces and dressings
🔘 @PrimalKitchenFoods
🔘 Marinades
🔘 @WaldenFarms_USAOfficial
🔘 @MapleGroveFarms
🔘 @SkinnyGirlBrand
🔘 Hot sauce
🔘 Sugar-free @Heinz ketchup
🔘 Mustard
🔘 Steak sauce

🚨 For me to consider a condiment diet-friendly, it must be 30 calories or less per tablespoon.

#shorts

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/

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

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc/
» TikTok: https://www.tiktok.com/@jacobzemer

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/

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

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc/
» TikTok: https://www.tiktok.com/@jacobzemer

We all know how strongly I feel about fear-mongering in nutrition — especially when it comes to labeling foods as “bad” without context. That said, I came across a video recently that stood out. It wasn’t about instilling fear; it was informed, balanced, and backed by science. The creator broke down four foods to be mindful of bringing home regularly, and I found his points to be accurate and worth sharing.

Here’s a breakdown, with some added context from me:

1️⃣ Processed Meats
Think deli meats, hot dogs, bacon, and sausages. These have been classified by the World Health Organization as Group 1 carcinogens, meaning there’s strong evidence they can increase cancer risk — particularly colorectal cancer. That doesn’t mean you can never eat them, but they shouldn’t be daily staples in your diet.

2️⃣ Full-Sugar Beverages
This includes regular sodas, sweet teas, and traditional fruit juices. These drinks are calorie-dense and easy to overconsume without contributing to satiety. If your goal is weight loss or weight maintenance, reducing (or removing) sugary drinks is one of the lowest-effort, highest-impact changes you can make. Yes, some fresh juices contain fiber and micronutrients, but many bottled versions are stripped down to just sugar and water.

3️⃣ Salty Snacks
Chips, crackers, and many savory processed snacks combine salt, fat, and refined carbs in a way that hijacks your hunger cues. It’s not the about salt, or even the ratio of fat to carbs and it’s that they’re engineered to be hyper-palatable, which makes it easy to overeat.

4️⃣ Packaged Sweets
Similar story here. Cookies, cakes, pastries, and candy often combine sugar, fat, and refined carbs — another trio that can drive overeating. These foods don’t provide lasting fullness and can spike leading to mindless eating.

As always, this isn’t about perfection. It’s about awareness. I’m a big believer in the 80/20 rule: aim for 80% whole, nutrient-dense, mostly single-ingredient foods, and leave 20% for flexibility and enjoyment. There’s room for all foods in a healthy diet — but some are better in smaller, more intentional doses.

#shorts