Wendy’s chili has pretty damn good macros. A large serving has 22g of protein, 10g of fiber, and only 340 calories. Would I eat this every G.D. day? No, of course not. But perhaps you’re driving around, the kids are screaming or you just simply forgot to pack lunch. You are having what I would call a “midday crisis” and this allows you an opportunity to pivot and not wreck your diet that day. Wendy’s chili isn’t a bad idea if you’re in a pinch.

#wendys #wendyschili #chili #healthychoices #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #trackingmacros #iifym #macrocounting #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

What exactly are Omega-3s and why should we care about them?

Omega-3s are a type of fatty acid known for their health benefits, often referred to as one form of “good fats” due to their ability to combat cancer and cardiovascular diseases.

Among the 11 forms of Omega-3s, I’m going to discuss 3:

1️⃣ ALA – Found in plant-based sources such as chia seeds and walnuts.
2️⃣ EPA – Obtained from fish like trout, salmon, sardines, and anchovies.
3️⃣ DHA – Also sourced from fish like trout, salmon, sardines, and anchovies.

To maintain optimal health, it’s recommended to aim for a daily intake of 500mg each of EPA and DHA. One relatively easy way to meet this requirement is to eat 8oz of seafood weekly from any of the fish sources listed above. This will ensure an adequate supply of Omega-3 fatty acids.

I personally eat salmon twice a week. Omega-3s are essential meaning your body can’t make them – you have to get them from your diet. Consider adding more seafood in throughout the week.

#fish #seafood #omega3 #omega3s #protein #nutrition #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

🥬Here are some of my favorite vegetables and why:

Artichoke – this veggie actually has the most fiber per calorie than any other vegetable. It’s also high in inulin which is a soluble fiber that acts as a prebiotic.

Broccoli – 35 calories with 3g of fiber and holds an impressive micronutrient profile. Broccoli is also highly bingeable, meaning you can eat a lot of it for little calories.

Sweet potatoes – nutritious carbohydrate source that is high in resistant starch and fiber. It also has more beta-carotene gram for gram than any other vegetable (including carrots).

Collard greens – loaded with antioxidants and micronutrients. This is also a highly bingeable vegetable, so you can eat a lot for little calories.

Asparagus – low calorie vegetable with loads of antioxidants and fiber. It also has a lot of unique micronutrients and is a natural diuretic.

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

Let’s head to Whole Foods for a healthy grocery trip:

1️⃣ @EpicBar Epic Bone Broth
2️⃣ 93/7 grass-fed ground beef
3️⃣ Coleslaw
4️⃣ Lean ground turkey
5️⃣ @NordicNaturals
6️⃣ Muesli
7️⃣ @NoCow plant-based protein bars

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

I’ve been a snorer my entire life.

The problem with snoring, aside from restless sleeping and annoying your partner at night, is that it can indicate sleep apnea and cardiovascular disease.

Here are a couple of things I did when I realized that I snored:

1️⃣ Got a sleep study which confirmed my sleep apnea
2️⃣ Lost body fat
3️⃣ Stopped drinking
4️⃣ Cut down snacking before bed

After implementing these changes, I got another sleep study which showed I no longer had sleep apnea. Despite this, I still snored.

My friend @toddanderson42_’s company, @dream.recovery, sells mouth tape. It feels a little weird at first to tape your mouth shut, but it forces nasal breathing, helps hygiene, and decreases your snoring.

This product does not fix sleep apnea, but it does promotes healthy sleeping.

If you are presently snoring, go get a sleep study done. Do you snore louder than a conversation? Can you hear me when the door is closed? If the answer is yes, go get a study done immediately because these things can indicate cardiovascular disease.

#sleephygiene #healthysleep #snoring #snore #sleep #sleepapnea #melatonin #mouthtape #snacking #sleeproutine #eveningroutine #nighttimeroutine #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Tricep kickbacks are a great exercise for targeting the triceps, but they require proper form to be effective and safe. Here are some tips for performing tricep kickbacks:

Choose the Right Weight: Start with a light weight to get the form right before increasing the load. You want a weight that challenges you but allows you to maintain proper form throughout the exercise.

Positioning: Stand with your feet shoulder-width apart, knees slightly bent. Hold a dumbbell in each hand, palms facing inward, and bend your upper body forward at the hips. Keep your back straight, and your head in line with your spine.

Engage Core Muscles: Tighten your core muscles to stabilize your torso throughout the movement. This helps to prevent your lower back from arching excessively.

Elbow Position: Keep your elbows close to your body and in line with your torso. Avoid letting your elbows flare out to the sides, as this can reduce the effectiveness of the exercise and strain your shoulders.

Extension: As you exhale, extend your arms fully behind you, keeping them parallel to the ground. Focus on fully contracting your triceps at the top of the movement.

Client Spotlight: Sam Garenteno, @sgaretano, a coaching client on @getverb, began coaching with goals of fat loss and increasing his strength. Here is what his success has looked like so far:

✅ 1 chin-up to 7 consecutive pull-ups
✅ Down 13lbs in 3 months
✅ Prioritizes his home workouts despite a very busy travel schedule and a young toddler

Sam joined coaching in December 2023 at 173lbs, aiming to trim fat and increase his strength through consistent movement and strength training.

With a customized nutrition plan and a personalized, consistent workout routine, he found his rhythm despite a busy schedule and frequent travels.

Sam is absolutely crushing this program so far. “If you shift your mindset on what you can do in the gym, the weight on the scale is just a bonus result.”

Link in bio and story to change your life.

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

Join me as I pick up 35 of my favorite items from Sam’s Club.

I’m a huge advocate for membership retailers like Costco, Sam’s Club, or BJ’s because of the range of quality food items at discounted prices. The cheapest way to get a membership at one of these wholesalers is online and they are most definitely worth the investment. Sam’s Club in particular carries some of my all time favorite dieting picks.

Dive into my go-to selections for maintaining a balanced diet, from lean meats, to essential amino acids, micronutrients, supplements, and more. Get a look into products I consume on a daily basis and why they have become foundational in my diet.

Screenshot the list below for your next grocery store trip:

1. Whole eggs
2. Egg whites
3. Top sirloin
4. Beef tenderloin
5. Salmon
6. Lean ground meat
7. Chicken thighs
8. Rotisserie chicken
9. Kinders’ seasonings
10. Weber seasonings
11. Dash seasonings
12. Einstein everything bagel seasoning
13. Omega 3 supplements
14. Magnesium glycerinate
15. Vitamin D pills
16. Metamucil supplements (Psyllium husk)
17. Quest protein bars
18. Quest protein chips
19. Premier protein shakes
20. Fairlife core power
21. Jasmine or white rice
22. Sardines
23. Bumblebee light tuna
24. Black beans
25. Berries
26. Sweet potatoes
27. Broccolini
28. Egglife wraps
29. Cleo bars
30. Lahli morning protein bowl
31. Mission Carb wraps
32. Sandwich thins
33. Dave’s killer bread
34. Chobani complete shakes
35. Prepackaged avocado

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Thank you for 250k!

Reminder… I am not your friend. People do not hire me to ask them about their weekends or to talk to them about their family. People hire me to call them out on their bulllshit. As important as knowledge and expertise is, so is keeping clients accountable. It’s an integral part in helping you realize your dreams and finally achieve them.

I show people that I care by getting them the results that they’ve always wanted. Go to JacobZemer.com or the link in bio for more.

#nonewfriends #weightloss #weightlossmotivation #fitness #fitnesstrainer #performancecoach #accountabilitycoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

We’re BACK at Costco today playing ‘This or That’.

Wild-caught Albacore tuna ✅ Kirkland Albacore tuna ❌
WHY? It’s really all about the mercury here. Albacore tuna has more mercury than traditional tuna so if you are going to buy albacore you either want to limit your total consumption or go with a brand with high standards. Enter Wild Planet whose albacore is 6x lower than the “Action Limit.”

Skippy peanut butter ✅ Kirkland peanut butter ✅
WHY? Kirkland has peanuts and salt, that’s it. Skippy has more going on with hydrogenated oil and a little sugar but I wouldn’t be afraid of that.

Kirkland wild-caught smoked salmon ✅ Kirkland farm-raised smoked salmon ❌
WHY? If you are going to buy farmed raised salmon it should be Norwegian. The Kirkland farmed raised smoked salmon is Atlantic so we are skipping that and going with their wild-caught brand.

Kirkland protein bars ✅ RX protein bars ❌
WHY? RX bars are a joke. ~200 calories for 12g of protein isn’t a protein bar it’s a carbohydrate bar that also contains fat and least of all protein. Kirkland is high in protein and fiber.

Ascent protein powder ✅ Vital protein powder and collagen ❌
WHY? Collagen doesn’t cause muscle protien synthesis – to put it simply it doesn’t help build muscle. If you are buying Vital protein for your skin that’s great but most people think it counts toward their protein goal. I am here to tell you it doesn’t!

Truvia ✅ Honey ❌
WHY? Traditional honey is just sugar with a lot of calories. My sweetening agent of choice is stevia.

Kirkland lightly-breaded chicken chunks ✅ Just Bare lightly-breaded chicken chunks ❌
WHY? Kirkland is more affordable and tastes better in my humble opinion. Also, for what it’s worth I think the nuggets are bigger as well.

Kirkland rolled oats ✅ Quaker old-fashioned oats ❌
WHY? You get more for less and I find the rolled oats to be more light and fluffy.

4 ways to help reduce your cholesterol:

1️⃣ Start at the grocery store – you want your Saturated Fat to be 10% of your daily total calories. There is nothing wrong with Saturated Fat but it should be limited in your diet.

2️⃣ Increase your soluble fiber – there are 2 forms of fiber: soluble and insoluble. The best way to increase your soluble fiber is to eat more fruits and vegetables.

3️⃣ Maintain a healthy body composition – for men, ~20% BF; for women ~25% BF. Having lower BF% than this doesn’t necessary improve your cholesterol, but having higher could affect your cholesterol.

4️⃣ Workout – look, there are so many different recommendations for working out from various health organizations. I recommend 4 hours a week at minimum.

#cholesterolawareness #hearthealth #lowercholesterol #healthyeating #healthychoices #fiberrich #fitnessgoals #workoutmotivation #healthylifestyle #wellnessjourney #nutritiontips #healthtips #healtheducation #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

@TraderJoes has a massive assortment of dried fruit… but is it equivalent to plain fruit?

Simply look at the nutrition label and see if it has added sugar.

Just Mangoes, as an example, has no added sugar. So, all of the sugar is coming from fructose.

Soft and Juicy Mangoes, however, have 9g of added sugar. Meaning, the sugar is coming from sucrose and fructose.

By using this simple hack, you can keep your calories down and equivalent to traditional fruit.

#fruit #driedfruit #fiber #traderjoes #tjfinds #healthysnack #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam