@daveregg sits down with @jacobzemer for one of the most informative and authentic conversations to date!
Jake is a kind, genuine and powerful man who didn’t shy away from the opportunity to share the personal side of him most don’t get to witness. Our conversation was the perfect balance between life and learning.
This episode is right in time to get that body right for summer as we discuss tracking macros, the trinity of fat loss, the most important supplements you need to be taking and tons of tangible takeaways to start making better decisions.
For those who are interested in finding out how Jake has become a global figure in the fitness nutrition space and how vou can scale vour own business endeavor, this episode is for you!
A special thank you to @vincentmiceli for the connection! Our Episode drops tomorrow at 5AM on all audio platforms and at Noon on YouTube! #nosnooze

Vanity is important. 4 lower body exercises to look better naked:

1️⃣ Hip thruster: Who doesn’t want a bigger, rounder butt? A lot of glute emphasis without a lot of fatigue.

2️⃣ Reverse lunge: Offers both aesthetics and function. Moving well will help keep you looking good.

3️⃣ Barbell squat: The grandfather of all squats. This exercise allows both hip hinge and knee bend.

4️⃣ Deadlift: The king of all exercises. However it’s a double-edged sword 🗡️ due to so many muscles being involved.

#lowerbody #legday #glutes #glutegains #trainingtips #trainertips #strengthtraining #fitnesstips #muscle #musclebuilding #bodybuilding #protein #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Join me at @traderjoes as I shop for some of my favorite high protein items:

1️⃣ Grass-fed steaks
2️⃣ Chicken breakfast sausage
3️⃣ Marinated chicken
4️⃣ Chicken parmesan
5️⃣ Kefir
6️⃣ @barebells.usa protein bars
7️⃣ Smoked mussels

🛒Check out my Grocery Guide for more high protein products I look for while shopping. Link in bio🔗

#traderjoes #traderjoesfinds #traderjoeslist #traderjoeshaul #grocerylist #groceryshopping #protein #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Back at @SamsClub for another low calorie, high protein haul:

1️⃣ Ahi tuna 🐟
2️⃣ Chicken thighs 🍗
3️⃣ Top sirloin 🥩
4️⃣ Quest protein bars
5️⃣ 100% liquid egg whites 🥚
6️⃣ Premier Protein pre-made shakes 🥛

#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

🥜🍇High protein PB&J greek yogurt:

1️⃣ Tare your scale out with an empty container
2️⃣ Empty 340g of Greek yogurt into container
3️⃣ Add 1 tbsp, 16g, peanut butter
4️⃣ Add frozen berries of your choice
5️⃣ Mix well, put lid on your container, pop in the refrigerator

When you’re ready to enjoy the next day, all the berries and peanut butter will be mixed in giving you a nice, refreshing, high-protein treat.

#greekyogurt #greekyogurtideas #greekyogurtrecipes #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Everything you need to know about protein.

Out of the primary macronutrients, protein, carbohydrates, and fat – protein might be the most important macronutrient. Protein is a great indicator that you are consuming healthier food, it’s satiating, and promotes muscle growth and repair.

In this video, we discuss why protein is pivotal in your diet, how to establish a protein goal, and how and why it’s important to break up protein throughout your day.

Lastly, I will go through some of my favorite protein sources as well as foundational protein sources you should be eating.

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Wendy’s chili has pretty damn good macros. A large serving has 22g of protein, 10g of fiber, and only 330 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

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