HOW TO: No Hands Machine Fly

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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
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» TikTok: https://www.tiktok.com/@jacobzemer

4 foods to avoid

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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

HOW TO: Upper Chest Fly

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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

HOW TO: Seated Upper Chest Fly

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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

Low Calorie, High Protein Haul | Sam’s Club

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Join me as I head to Sam’s Club for an 11-minute shopping spree. I pick up some of my favorite low calorie, high protein foods – items that I personally buy when shopping at Sam’s Club and have recommended to the thousands of clients who have lost weight with me.

📌TIMESTAMPS:
0:00 | Intro
1:00 | Meats
3:00 | Seafood
5:15 | Eggs
5:55 | Poultry
7:15 | Convenient meats
9:20 | Protein foods
11:00 | Desserts + outro

HOW TO: Plate Loaded Machine Press

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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

HOW TO: Selectorized Machine Press

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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

HOW TO: Leaning Inward Dumbbell Lateral Raise

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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

HOW TO: Incline Neutral Machine Press

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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

Diet-friendly steaks at BJ’s

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Here at @BJsWholesale to show you the best steaks to get while on a diet:

1️⃣ Grass-fed, grass-finished ribeye
🔘 290 calories 23g protein 5g saturated fat
2️⃣ Grass-fed, grass-finished New York strip steak
🔘 220 calories 23g protein 3g saturated fat
3️⃣ Tenderloin
🔘 180 calories 26g protein 2g saturated fat
4️⃣ Top sirloin
🔘 200 calories 26g protein 2g saturated fat
5️⃣ Chuck mock tender steak
🔘 220 calories 24g protein 3g saturated fat

**Macros based off of suggested serving size.

#shorts

Client Spotlight: Jillian C.

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Zemer Method Client Spotlight: Jillian C. Jillian is a shining example of what’s possible with commitment and the right plan. Through my Transformation Coaching via @getverb, she’s taken full control of her health—despite juggling a demanding career, an active social life, and frequent travel.

Here’s what she’s accomplished so far:

✅ Down 13 pounds and feeling more confident than ever
✅ Prioritizes her lifts and hits her step goals consistently, no matter how packed her schedule is
✅ Navigates social outings with ease by sending me menus to review ahead of time—this simple shift has been a game changer

Everyone wants to lose those 10 pounds but Jillian made it look effortless. She stayed focused, made smart adjustments, and still had fun along the way.

Now, we move on to our next goal: muscle building. I can’t wait to see what she accomplishes in this next phase!

Go to jacobzemer.com – link in bio to change your life.

Sushi restaurant do’s and don’ts

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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

Connect with me:

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Tatum Sharp

Director of Social Media

"For there is always light, if only we're brave enough to see it, if only we're brave enough to be it."
- Amanda Gorman

Tatum is the mastermind behind Jacob Zemer’s social media. Every post you come across has its journey through her creative touch. From crafting compelling content and refining videos and reels to composing captivating captions, overseeing videographers, and meticulously planning release schedules – she’s constantly immersed in curating the Jacob Zemer content that captivates our audience!

Away from the digital buzz of social media, Tatum enjoys taking the stage, wielding her bass in her hardcore band, Volition, and indulges her passion for all things horror by frequently cozying up with scary movies.

Specialities:

  • BS Exercise Science minor in Communications
  • EXOS Performance Specialist
  • ACE Group Fitness
  • Creative writing
  • Visual communication

Elise Ladaw

Director of Coaching

“Science is Stronger”

Elise’s primary role as Director of Coaching is to ensure that the coaching business runs smoothly and is driven by science based principles concerning nutrition and exercise science. Her goal is to continually work to enhance the overall client experience, educate the clientele, monitor key performance indicators related to the coaching services, and foster a company culture of continuous learning among coaching staff.

When Elise is not helping the company with all things coaching she is either in the gym lifting weights or taking long walks through the grocery store finding new tasty and macro friendly nutrition products.


Specialities:

  • BAS Food Science 
  • NQ NPC Figure Competitor 
  • ACE CPT 
  • J3 University

Michelle Freedman

Chief of Operations

“Practice not perfection”

Michelle holds a crucial position in supervising the daily operations, aiming for operational efficiency, fostering growth, and contributing to the achievement of the organization’s strategic objectives. Beyond providing structure, Michelle is actively involved in coaching and managing social media activities.

Away from refining policies and operations at Jake Zemer, LLC, you’ll discover Michelle outdoors, often barefoot with her kettlebells, engaging in adventures alongside her husband, two children, and two bulldogs.

Specialities:

  • BFA Graphic Design 
  • 10 years Corporate Fitness Management 
  • ACE CPT & GFI 
  • ACE Nutrition Specialist 
  • Kettlebell Master Instructor 
  • FMS I & II
  • USA Weightlifting 
  • Pre/Post Natal Certified  
  • TRX 
  • Schwinn & Maddog Cycling