Client spotlight: James Harsh @jamesharsh23 is a coaching client on @getverb who lost over 20lbs with me. Here’s what he had to say about his experience:

“With 2 young children and a demanding schedule, Jake took all the guesswork out of my diet and workout routines. I signed up for coaching after starting a weight loss journey of my own. After losing a good amount of weight, I decided to sign up for Jake’s coaching and kick things further into gear.

Working with Jake really made me realize the importance of protein and fiber in my diet. We worked together and found meals/products that I truly enjoy that make dieting much easier and sustainable.

I simply followed the plan and saw results. After 7 months, I was able to lose over 20lbs on the program on top of the weight I had lost on my own. I cannot recommend his service enough.”

Link in bio and story to change your life.

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

I’m here with Dr. Johnny discussing elbow tendonitis. The truth is, as we age, we encounter inconveniences such as elbow tendonitis. This condition arises when the arm is consistently in an extended and pronated position, leading to an overload on a specific area and resulting in nagging pain. Discover some effective ways to alleviate elbow tendonitis pain with Dr. Johnny and myself by implementing some of these tips.

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Let’s discuss the Trinity of Fat Loss:

1️⃣ Caloric Deficit: When it comes to losing fat in a timely matter it’s about energy balance. You must be burning more than you are consuming. Of course, it’s always important that most of these calories are also coming from nutritious sources so you can maintain energy and feel satiated while doing this.  

2️⃣ Protein Consumption: If you are active and looking to build muscle start with having .8 grams of protein per pound of body weight. Not everyone needs this much protein but when you are working out 4 or more days a week, in a caloric deficient this is going to help at minimum maintain muscle while not being hungry. Also having protein goal will help you make better food choices.

3️⃣ Resistance Training: The minimum suggestion for weight training is 2 sessions a week approximately 90 minutes in total. But this is at a minimum, I personally lift 5-6 days a week and I recommend my clients lift at least 3 days a week if they are serious about building muscle. Focus on proper form, full range of motion for each rep, training near-to-failure on sets other than your warm up, and doing appropriately 10 sets per muscle group each week.

Source: Eglseer, D., Traxler, M., Embacher, S., Reiter, L., Schoufour, J., Weijs, P., Voortman, T., Boirie, Y., Cruz-Jentoft, A., & Bauer, S. (2023, April 6). Nutrition and exercise interventions to improve body composition for persons with overweight or obesity near retirement age: A systematic review and network meta-analysis of randomized controlled trials. Science Direct. https://www.sciencedirect.com/science/article/pii/S2161831323002867

#fatloss #fatlossjourney #weightloss #weightlossjourney #protein #highprotein #weightlifting #fitnessmotivation #healthyeating #fitnessgoals #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Legendary Popped Protein Chips.

The bag is massive, the taste is great, and the macros surpass the test (20g protein, 150 calories.)

Personally, my third meal of the day is typically a sandwich or burger on fiber-rich bread with a bag of protein chips on the side – so products like these are eaten in my everyday life. I personally prefer the Quest chips but these are also a fantastic option.

I highly recommend this product especially if you need to easily supplement your daily protein game.

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

Everyone loves @TraderJoes… I’m no different. Come shopping with me as I pick up a few of my favorite TJ diet finds:

1️⃣ Guacamole made with non-fat greek yogurt
2️⃣ Fruit bars made with nothing but fruit
3️⃣ Pumpkin chipotle roasting sauce
4️⃣ Turkey burgers
5️⃣ Light shredded cheese
6️⃣ Ground chicken
7️⃣ Wild-caught sockeye and Norwegian farm-raised salmon
8️⃣ Sriracha sauce

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

How much protein can you absorb in one meal? Despite the significant advancements in research on nutrition and fitness over the past century, we still don’t have a definitive answer to this question. People go back and forth with each other on the internet, but it’s largely speculative.

A recent study (Trommelen J, van Lieshout GAA, Nyakayiru J, et al. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023;4(12):101324. doi:10.1016/j.xcrm.2023.101324) examined two post-workout groups with different serving sizes of protein. One group consumed 25g of milk protein, while the other had 100g of milk protein, both after a total body resistance training session. The results showed that the group consuming 100g of protein experienced a longer period of anabolism (muscle building) compared to the group that had 25g of protein.

It’s essential to note that this is just one study, and more research is needed. There are also limitations to this study, but what’s important to realize is that we haven’t established an upper limit for how much protein one can absorb.

Although the study used milk protein, these results could likely be replicated with any complete protein source. Milk protein was possibly chosen due to its convenience, especially when consuming 100g of protein in one meal. @human.improvement is a brand I’ve talked about before because it contains both psyllium husk for fiber and protein. It contains quality ingredients and tastes like actual food. My discount code is JZ15 and you can find it linked in my bio.

#protein #proteinpowder #proteinshake #proteinsmoothie #humanimprovement #psylliumhusk #healthylifestyle #healthyliving #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

So I’m being obnoxious but the fact is unless you are playing a sport that involves explosivity (sprinting, Olympic lifting) or endurance (cycling, marathon races) you do not need to obsess over how many carbs you are eating.

The battle of nutrition is fought in the trenches and it’s very hard to follow a consistent plan. So my advice is simply it until you have mastered the basics. Start with more sustainable approach – Flexible Dieting with an emphasis on total calories (portions), tracking protein consumption and 80% of your food being single ingredient foods and the other 20% being flexible.

Because if your goal is to simply be healthy and look better you just need to focus on total caloric intake, protein consumption and reducing processed foods. This is all you need to do build muscle and lose fat. I have clients also track fiber because it’s beneficial to health and also helps with nutrition selection – the kinds of foods you are eating.

I find that having to track protein, carbohydrates and fats, all with specific targets is everyday like a new Rubik’s cube. It’s unnecessarily complicated for everyday people. Having said this long term you want to have at least 10% of your calories being represented by every macronutrient, carbohydrates, fats and protein. If you consume less carbohydrates you will require more protein but if you’ve been following me for a while you are probably already eating .8x your body weight anyway.

#protein #proteinpowder #proteinshake #proteinsmoothie #humanimprovement #psylliumhusk #highprotein #proteinrich #proteinpacked #proteingoals #highprotein #proteinsnacks #healthylifestyle #healthyliving #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Tim @rittentw was a coaching client on @getverb who occasionally came in to train @madisonavestrengthlab for semi private training. His goal was to lose a meaningful amount of weight and improve his overall health. Tim has a demanding schedule that involves a lot travel as a result he found himself increasingly becoming out of shape. We started working together in January of 2023 and by the end of the year, Tim had officially lost over 40lbs working with me.

Aside from the hustle of working and traveling, Tim also experienced big life events including getting engaged and moving. He was able to navigate and celebrate these moments while maintaining a solid foundation of everything he learned on the program.

Tim completely transformed his day-to-day eating habits, increased exercise and daily movement tremendously, and has developed a lifestyle and achievable routine that works for him. He noted this as a key to his success in an area that was an obstacle on his previous fitness and wellness journeys.

I am so proud of Tim and all of his hard work. Keep crushing it, brother.

Link in bio and story to change your life.

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

This is a 3 day weight training program designed for real people looking to make a change. This is a realistic schedule that requires 50-60 minutes in the gym 3 days a week. The main considerations when designing this program were:

Time availability
Accomplishments
Intensity level
Exercise selection

To get free access to Phase 1 of this 3 Day Training Split, simply click the link below:
https://www.jacobzemer.com/3-day-full-body-workout/

This is a glimpse into the detailed, custom programs available on my app Zemer Strength Society. To access all exercise programs available on my app, sign up at https://www.jacobzemer.com/services/jacob-zemer-strength-society/.

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I’m back at @wholefoods to show you some of my favorite items to pick up while on a diet.

1. Sun butter
2. @angelicbakehouse whole grain wraps
3. Ground pork
4. Buffalo seasoning
5. Lean chicken thighs (look for 10g of protein per 100 calories)
6. Lions mane mushrooms
7. @kevins.natural.foods pre-made meals
8. @threewishes cereal

#wholefoods #wholefoodsbuys #wholefoodsfinds #wholefoodshauls #grocerylist #healthydinner #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Make sure to eat 30g of fiber every day. Here’s the thing: most Americans only get around ~15g or less of fiber daily. I know, talking about eating more fiber might not be sexy, but it’s super important for your well-being.

Here are my three tips to getting more fiber:

1️⃣ Have some fruits or veggies with every meal. Berries, broccoli, and Brussels sprouts are my go-tos.

2️⃣ Try psyllium husk – it’s a seed you can find in powder or capsule form. It might not taste amazing, but it does the job.

3️⃣ Check out fiber-rich products like Better Bagels, 647 bread, or Mission Carb Smart tortillas. Some people don’t like that I suggest these, but they’re way better than not getting enough fiber at all.

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