🌱If you’re looking for a plant-based protein, @VegaPlantNutrition vegan protein is a great option for you.

The macros are great at 160 calories and 30 grams of protein per serving – which is BONKERS and rare with vegan protein sources. What’s more, it is extremely delicious. Definitely recommend giving this a try if you’re looking for a plant-based protein powder!

If you’re looking to improve the texture of your plant-based protein powder – give these a try:

☑️Try using a blender instead of a shaker bottle
☑️Opt for using a creamy liquid like almond or cashew milk
☑️Add healthy fats like chia seeds or flax seeds
☑️Creamy fruits like bananas can help
☑️Try adding high-protein yogurt while blending
☑️You could also add nut butters and avocado – just remember even though these are healthy fats, they are high in calories!

⚡For more of my diet recommendations, opt-in for my FREE Healthy Snacks Guide by following the link in my bio.

#protein #plantbasedprotein #proteinpowder #proteinshake #proteinsmoothie #veganprotein #veganhighprotein #veganproteinideas #veganfitness #veganathlete #healthylifestyle #healthyliving #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Back at @SamsClub to shop for high-protein items:

1️⃣ 93/7 ground turkey
2️⃣ @QuestNutrition protein chips
3️⃣ @ClioSnacks greek yogurt bar
4️⃣ @Chobani Complete greek yogurt drinks
5️⃣ Scallops
6️⃣ Lahli’s morning protein bowl
7️⃣ @EggLifeFoods variety pack

#samsclub #samsclubhaul #samsclubfinds #samsclubdeals #highprotein #proteinsnacks #highproteindinner #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Client Spotlight: Ashton Moss @ashtonmoss13, a coaching client with @getverb, approached me with fat loss goals, cutting his BF% down, getting stronger, navigating meals out, and learning sustainable lifestyle habits!

Ashton had started his weight loss journey before starting with me by implementing Whole30. He found this to be very unsustainable for him and subsequently gained it all back. He then began working with me in October 2023 and, in just 5 months, Ashton has successfully shed 14lbs and reduced his body fat by 8%. This accomplishment is attributed to him receiving and implementing a personalized workout regimen, heightened intensity in his workouts, and nutrition awareness.

To ensure accuracy, Ashton shared photos of his meals, enabling us to refine his logs. With the added accountability of a food scale, we ensured that every measurement optimized his nutrition. Before any meals out, he sent over menus so we could make informed decisions together – enabling him to manage his nutrition targets effectively. Additionally, I received videos of his gym sessions, allowing me to offer form cues and recommend suitable adjustments for his exercises.

Now that he truly has more awareness concerning nutrition and calories in vs. calories out, he is confident that he can maintain his fat loss outcomes. I am thrilled to see his ongoing advancements and eagerly look forward to the remarkable heights his dedication will lead him to!

💪🏻Find the link in bio and story to embark on your transformation.

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

In today’s video, I discuss the art of ordering at Dig (formerly @DigInn) while maintaining your calorie deficit and navigating quick eats options.

I walk you through three distinct menu options, providing a handy cheat sheet for your next venture into healthy, quick dining:

1️⃣ Alaskan salmon, avocado, farm greens – ~350 calories, 27g protein, 5g fiber
2️⃣ Charred chicken, cucumbers, spicy farro – ~500 calories, 46g protein, 6g fiber
3️⃣ Charred chicken, broccoli, avocado – ~600 calories, 38g protein, 9g fiber

#diginn #sweetgreens #chipotle #quickeats #healthychoices #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

› 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

Robert Irvine’s Fit Crunch.

Everyone always asks me about this protein bar and that’s probably due to the price and taste… It tastes like a legit candy bar🍫 Especially when you’re new to your fitness journey, you tend to choose supplements like protein bars and protein shakes because they taste like familiar favorites.

Here’s what I like about @FitCrunchBars – they are cheap, taste great, and they are available nearly everywhere.

Here are my problems – 200 calories and only 16g of protein… it needs AT LEAST 20g of protein to pass The Test. Besides that, there is very little fiber at only 1g.

Here’s my solution: @Barebells.USA protein bars! The taste is very similar and the macros are better at 200 calories, 20g of protein, and 3g of fiber. They are more expensive, so if price is a factor, Fit Crunch is a fine alternative.

Barebells SMASH ✅ Fit Crunch PASS ❌

#highprotein #protein #proteinbars #proteinsnacks #highproteindiet #cooking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Mornings are really hectic.

Here are 5️⃣ easy solutions so you can tackle breakfast 🍳 –

1️⃣ Nonfat greek yogurt or nonfat cottage cheese with fruit – one of my favorite hacks for breakfast or as a midday snack
2️⃣ Smoked salmon on a high-fiber bread – I like 647 English muffins
3️⃣ Protein pancake mix in a muffin tin – simply store in the fridge, heat up in the microwave, and go
4️⃣ Baked eggs in a sheet pan – load with your favorite veggies
5️⃣ Protein fruit smoothie – frozen triple berry blend with vanilla protein

💫Click on the link in my bio to access my Recipe Book featuring more than 60 diet-friendly recipes for download.

#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

Let’s go shopping at @WholeFoods for some of my favorite diet finds:

1️⃣ Marinated pork tenderloin
2️⃣ Portobello mushrooms
3️⃣ Red lentils
4️⃣ Chicken drumsticks
5️⃣ Wild Protein Chips
6️⃣ @DrinkOlipop soda
7️⃣ @CatalinaCrunch cereal
8️⃣ Pumpkin seeds

🛒Opt-in to my Grocery Store guide by clicking the LinkTree in my bio.

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

🥚Eggs may raise your testosterone.

In a recent study, there were 2 groups:

Group 🅰️ – 3 whole eggs after resistance training
Group 🅱️ – 6 egg whites after resistance training

The study found that “Postexercise whole egg ingestion (GROUP A) increases knee extension and handgrip strength, testosterone, and reduces body fat percentage compared with postexercise egg white ingestion (GROUP B), despite no group differences in muscle mass, in resistance-trained young males.”

This definitely doesn’t mean there isn’t a time and place for egg whites due to their high protein to low calorie ratio – but it certainly speaks to the importance of eggs and that you should incorporate them into your diet.

Citation: Bagheri, R., Hooshmand Moghadam, B., Ashtary-Larky, D., Forbes, S. C., Candow, D. G., Galpin, A. J., Eskandari, M., Kreider, R. B., & Wong, A. (2021). Whole Egg Vs. Egg White Ingestion During 12 weeks of Resistance Training in Trained Young Males: A Randomized Controlled Trial. Journal of strength and conditioning research, 35(2), 411–419.

#eggs #eggwhites #diet #highprotein #testosterone #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Come with me to Sweetgreen to see how I navigate the menu and keep my options macro friendly. While they may have many delicious, “healthy” meal options, it is easy to rack up the carbs and fats and turn your salad into a highly caloric lunch option. These are the three of my personal favorite options:

🍣 Miso glazed salmon
🐓 Southwest chicken fajita
🍠 Harvest bowl

I have altered all three of these meals in order for them to pass the test. I discuss tactics like putting the sauce on the side, subbing out carbs for greens, and more ways to eliminate unwanted calories as I guide you through ordering at Sweetgreen. This is part 1 of a 3 part series where I show you how to order at quick eats restaurants.

› 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

3️⃣ steps to engaging your lats:

1️⃣ Grab the handle and lean back while engaging your core. Leaning back allows a fuller stretch at the top of the exercise and an extended range of motion during the pull.

2️⃣ Initiate the movement by retracting your shoulder blades and pulling the handle down. Focus on engaging your lats and avoid using momentum. Keep movement controlled to maximize activation. Even though you are leaning back, you are maintaining position.

3️⃣ Pull towards the body and slowly raise handle back up to starting position focusing on the eccentric phase. Aim for a full stretch at the top.

#liftsmart #latpulldowns #fitnessmotivation #strengthtraining #fitnessjourney #trainhard #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nyctrainer #nycfitnesstrainer #nycfitfam

Your daily calories DO NOT restart at midnight.

Think about your calories like a bank account.

If you have a goal of eating 2000 calories in a day and eat 2800, those 800 extra calories roll into the next day. So, even if you work really hard Monday through Friday to maintain your deficit, the weekend can absolutely obliterate that deficit if you throw caution to the wind, stop logging, and eat whatever you want.

🔑Consistency is key! Remember to maintain your dieting practices 7 days a week, not 5. Or you can pull yourself out of any progress real fast.

#caloriesincaloriesout #cico #diet #highprotein #highfiber #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam