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

Finally trying the Lahli Morning Protein Bowl in the Roasted Ranchero variation at @Costco.

At 210 calories and 16g of protein, it may not pass The Test, but it’s loaded with veggies and offers 3g of fiber. Its nutrient profile has redeemable qualities, especially when considering micronutrients.

I tend to be more gracious with pre-made breakfasts, especially when they are loaded with vegetables, but I’d still prefer that this pass The Test.

Simply pop it in the microwave to heat, and the taste? Very delicious.

Next time you’re at Costco, give these bowls a try! For more grocery store tips and hacks, check out my Grocery Store Guide – link in bio.

#breakfastideas #healthybreakfast #healthyeating #cleaneating #costco #eatclean #healthyrecipes #nutrientdense #mealprepideas #mealprep #protein #highprotein #caloriedeficit #caloriecounting #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Let’s go shopping for some of my favorite fruits and go through the health benefits of them!

🍓Most bingeable fruits (per 100g) –
Watermelon (30 cals)
Strawberries (32 cals)
Cantaloupe (34 cals)
Honey dew (36 cals)
Grapefruit (42 cals)
Peaches (42 cals)

These fruits are great options for a quick, satiating snack without compromising your diet.

💪🏼 Sources:

Carlsen, Monica H et al. “The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide.” Nutrition journal vol. 9 3. 22 Jan. 2010, doi:10.1186/1475-2891-9-3

Rejman, Krystyna et al. “Nutritional Significance of Fruit and Fruit Products in the Average Polish Diet.” Nutrients vol. 13,6 2079. 17 Jun. 2021, doi:10.3390/nu13062079

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/

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It’s easy to fall into the 1200 calorie burrito trap at @Chipotle. However, it is possible to order your meal for 600 calories or less. I have 3 go-to options when I hit up a Chipotle, which I detail below.

Here’s the thing, the tortilla alone is 300 calories… and that’s before we even add rice, cheese, or guacamole. My options are diet-friendly and take these things into account.

🌯Here are my 3️⃣ go-to orders at Chipotle:

1️⃣ Chicken bowl: chicken, black beans, 2x fajita mix, medium salsa, and pico de gallo, and no rice [390 cals, 42g protein]
2️⃣ Chicken burrito: chicken, peppers or tomatoes, salsa, and no rice or beans [545 cals, 41g protein]
3️⃣ Chicken bowl: chicken, black beans, peppers, onions, medium salsa, guac, and no rice [585 cals, 43g protein]

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

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

Let’s go shopping for some of my favorite fruits and go through the health benefits of them!

🍎Most fibrous fruits (per 100g) –
Passionfruit (10g)
Raspberries (7g)
Avocado (7g)
Guava (5g)
Blackberries (5g)
Persimmons (4g)
Pear (3g)

Fiber is important to include in your diet because it keeps you feeling full and offers many health benefits like decreasing cholesterol and improving gut health.

💪🏼 Sources:

Carlsen, Monica H et al. “The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide.” Nutrition journal vol. 9 3. 22 Jan. 2010, doi:10.1186/1475-2891-9-3

Rejman, Krystyna et al. “Nutritional Significance of Fruit and Fruit Products in the Average Polish Diet.” Nutrients vol. 13,6 2079. 17 Jun. 2021, doi:10.3390/nu13062079