Happy Easter. I always talk about how dieting is about 340 days a year not 365 days a year. Easter is a day that you should be focused on loved ones and not obsessing over food.

As important as having a healthy body composition and exercising on a regular basis are, so is having meaningful relationships. This isn’t an excuse to drink more or to exercise less instead, it’s the highlight. The fact is weekends, especially holiday weekends, are really a balancing act.

So if you’re celebrating today please make sure to do exactly that. Monday is exactly 80 days till summer; if you don’t like how you feel or what you see in the mirror, then I suggest starting with action. One of the definitions of insanity is to do the same thing over and over. Start somewhere. You can always head over to jacobzemer.com to change your life.

#easter #friends #family #diet #fitness #happyeaster #eastercandy #summercountdown
#healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #nutrition #performancecoach #personaltrainer #accountabilitycoach #nyctrainer #nycfitnesstrainer #nycfitfam

Let’s go shopping for some of my favorite fruits!

Fruits with the most antioxidants – Blueberries, strawberries, pomegranates, grapes, prunes, cranberries, oranges, and apples

Antioxidants are extremely important in your diet, because they attack free radicals, which can prevent diseases of aging.

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

Who doesn’t like a bargain? Especially when it comes to lean quality protein. Costco delivers six cartons of egg whites, 50g of protein per unit, for 10 fricken dollars. Talk about making a meathead’s dream come true.

Typically when I have egg whites I do one part whole egg two parts egg whites. So for example if I was to have breakfast, I might have somewhere between two whole eggs and four egg whites (28g protein), or three whole eggs and six egg whites (42g protein) depending on size. This is an amazing way to keep down the calories, still retain the taste, and crush your protein goals.

#eggs #eggwhites #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #nutrition #performancecoach #personaltrainer #accountabilitycoach #nyctrainer #nycfitnesstrainer #nycfitfam

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

🍊Fruits with most micronutrients:
Citrus, bananas, apples, and berries

These fruits are filled with vitamins and nutrients that offer amazing health benefits.

💪🏼 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

https://fdc.nal.usda.gov/fdc-app.html#/

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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#WorkoutTips #HowTo

Most people have a sweet tooth and that doesn’t just go away when you’re dieting.

I’ve had a lot of people ask me to review the Smart Choice fudge bars because the macros are pretty similar to @Yasso bars:

▪️Yasso: ~100 calories, ~5g protein (depends on flavor you choose)
▪️Smart Choice: 100 calories, 3g protein

Yasso is made with Greek yogurt and some people simply don’t like the texture. Smart Choice, on the other hand, is made with skim milk.

Here at @Costco, you can buy a box of Yasso or Smart Choice bars for the same price at $11.99. However, the Smart Choice box comes with 18 bars and the Yasso box only comes with 15.

One thing to note, is that @Yasso come in a variety of flavors and keeping variability in your diet is crucial. My suggestion is to try both and see which one you prefer for your sweet treat needs.

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

5 supplements that I’m taking right now and why:

1️⃣ Magnesium Bisglycinate – tastes like 💩 but amazing for sleeping and hydration. I take 500mg at night. And obviously prefer the capsules.

2️⃣ Vitamin D – most Americans are deficient in Vitamin D. Get your labs done regularly so you know if you should be supplementing Vitamin D.

3️⃣ Creatine Monohydrate – I just did a video on Creatine Monohydrate and definitely recommend it to basically everyone. There are a host of health benefits for both your mind and muscles. As well as performance benefits for your strength, power, and endurance.

4️⃣ Omega 3 Fatty Acids – aids with heart health, brain function, inflammation, eye health, and skin health. This is also a great supplement to build your immune function. There are two forms of Omega 3s, EPA and DHA – I take EPA in particular because it improves my triglycerides.

5️⃣ DHEA – this is a precursor to other hormones like estrogen and testosterone. DHEA promotes hormonal balance, muscle strength and lean body mass, and bone health alongside other health benefits. Keeping your DHEA at an optimal level will help make your total testosterone more bioavailable.

As always, I strongly recommend getting your bloodwork done and getting it done regularly. Consult with your doctor to determine the right dosages for you.

#creatine #supplements #supplement #supplementreview #dietarysupplement #supplementsmarter #supplementsthatwork #hairloss #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam#performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

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

🍊Fruits with most micronutrients
Citrus, bananas, apples, and berries

🫐Fruits with the most antioxidants –
Blueberries, strawberries, pomegranates, grapes, prunes, cranberries, oranges, and apples

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

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

💪🏼 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

▪️Database used: https://fdc.nal.usda.gov/fdc-app.html#/

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

Come with me on a Target grocery haul where I talk about my must-have protein, fruit, vegetable, and dairy staples. Learn expert tips on selecting lean meats, boosting antioxidants, and embracing the power of insoluble fiber for a healthier diet. Uncover insights on determining your optimal daily protein intake and understanding the nutritional wonders of fresh produce.

Discover hidden gems at Target as I unveil overlooked products ideal for enhancing your diet regimen. Gain valuable insights into my grocery shopping strategy and uncover exciting new additions for your next shopping spree.

#TargetHaul #NutritionTips #HealthyEating #GroceryShopping #DietTips #FreshProduce #LeanMeats #Antioxidants #FiberPower #HiddenGems #HealthyLiving #MealPrep #HealthyChoices #TargetFinds #HealthyHabits #wellnessjourney
jacobzemer.com/services/jacob-zemer-strength-society/.
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Muffins are dessert, not breakfast 🍰 This blueberry muffin has 680 calories with 45g sugar. There’s nothing nutritious about this MFer.

In fact, you could basically have 2 glazed donuts and that would be the equivalent of one blueberry muffin, both in terms of calories and refined sugar. Blueberry muffins are fake healthy. Don’t believe the 🐂💩

#muffin #muffins #blueberrymuffin #donut #glazeddonut #healthybreakfast #healthysnack #healthysnack #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Let them eat cereal!🥣

In response to the challenge of rising food costs, Kellogg’s offered an interesting solution: ‘Have cereal for dinner!’ It presents an economical solution to feeding the entire family… at least in theory.

In the 18th century, French peasants faced similar struggles affording bread. A French princess infamously declared, ‘Let them eat cake!’ showcasing a callous disregard for her starving people and a glaring disconnect from their reality.

Rather than jumping on the cancellation train, I’d rather talk about a better alternative to the ‘Let them eat cereal!’ situation.

The question remains: How can we get high-quality food at an affordable price?

The solution: Buying food in bulk.

Investing in a membership at retailers like Costco, Sam’s Club, or BJ’s offers access to a range of quality food items at discounted prices, thanks to the benefits of scale.

🚨The cheapest way to get a membership at one of these wholesalers is online. This is where I found the best discounts:

▪️Costco: $60 – they will send you a free $20 gift card to use… so it’s really $40.
▪️Sam’s Club: $25 – half-off online!
▪️BJ’s: $20

With this solution, you can feed the whole family – no cornflakes necessary.

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