Join me at @MadisonAveStrengthLab as I show you how to train as efficiently as possible- featuring back and Biceps. Today’s session includes compound movements that work multiple muscle groups simultaneously. These movements allow you to make the most of your time in the gym. In this video, I show you multiple exercises that I personally choose when training back and Biceps.

#biceps #trainingefficiently #liftingheavy #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

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We’re at @Costco today playing ‘This or That’. Which item will I choose and why? None of these items are evil but some of the better options.

@Jarlsberg_ cheese slices ✅ any other cheese slices ❌
WHY? Jarlsberg cheese slices have 50 calories for 7g of protein and 55% less sodium. It has the best protein ratio of any cheese at Costco and less sodium.

@chosenfoods Avocado spray ✅ avocado oil ❌
WHY? Avocado oil is incredibly healthy for you. It’s packed with monounsaturated and polyunsaturated fats but it’s also very caloric and easy to over pour. The spray has the same health benefits while being easier to portion.

Columbus Turkey Bacon ✅ pork bacon ❌
WHY? Columbus Turkey Bacon has 45 calories for 6g of protein and it has a reasonable amount of sodium for bacon. It is also a low fat food having less than

@thatsit ✅ @PureOrganicsnacks ❌
WHY? Pure Organic has zero fiber and is all from fruit concentrate whereas That’s It has fiber and is only real fruit. This one is a no brainer.

Kirkland chicken thighs ✅ Kirkland chicken breasts ❌
WHY? The chicken thighs at Costco are very low fat. Normally the reason you buy chicken breast over chicken thighs is because of the fat content because chicken thighs taste way better. Obviously slightly preference and what you are cooking, but PSA the chicken thighs are lean at Costco.

@goyafoods Black beans ✅ chickpeas ❌
WHY? Both of these are amazing options. There is nothing wrong with either choice but if you are looking to boast in your diet then Black Beans is the way to go. It has a little bit more protein but it’s so minor it’s really about the fiber. Again, chickpeas are still a great choice.

@fairlife Nutrition Plan ✅ Fairlife Core Power @corepower❌
WHY? Fairlife Nutrition Plan taste better and has better macros. It has 150 calories for 30g of protein compared to 170 calories for 26g for protein. And again, the Fairlife Nutrition Plan tastes creamer! These both great options and I rarely see the Fairlife Nutrition Plan outside of Costco so you can buy either but if I could chose I’m going Fairlife Nutriton Plan.

@Oikos Triple Zero ✅ @Chobani Zero Sugar ❌
WHY? This is totally taste preference. Clientele tend to prefer the taste of Oikos Triple Zero to Chobani Zero Sugar. I prefer the taste of it as well but obviously taste preferences differ dramatically from person to person. Both of these products pass the taste. They both have very similar macros. Buy which you prefer but I’ve found most people enjoy Oikos Triple Zero is their preference.

#fairlife #proteinshakes #highprotein #oikos #chobani #greekyogurt #costco #costcofinds #costcolist #groceryshopping #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Hip thrusts – the new craze.

My opinion? They are fantastic and don’t negatively impact the rest of your lower body training. I can still incorporate squats, leg press, hamstring curls, and seamlessly include hip thrusts to enhance glute development.

Everyone loves an ass. So consider adding them into your training regimen.

Hip thrusts provide an opportunity to focus on glute volume without disrupting the flow of your overall lower body training.

#glutegains #bootyworkout #glutegoals #bootybuilding #glutefocus #glutes #legday #legdayeveryday #bootybuilding #bootygain #muscle #fitness #fitnesstips #fitnesstip #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

@SieteFoods Grain-Free Almond Flour Tortilla. 190 calories, 3g fiber, 6g protein.

You do want to reduce processed foods in your diet but that term means nothing without context. A lot of products are just hyped as a healthier alternative to things that are already perfectly fine to eat. Both Siete and Mission use xanthan gum or modified starch to boost fiber.

I am Team @MissionFoodsUS Carb Wrap. It’s 70 calories, 15g fiber, 5g protein. It clearly has better macros.

Neither of these foods are wrong or evil. However, if it were up to me, I would choose the lower-calorie, high fiber option of the two.

#healthychoices #calorieconscious #nutritiogoals #healthyhabits #foodreview #lowcarb #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Come shop with me for high-protein items at @Target:

1️⃣ Good & Gather’s turkey burgers
2️⃣ @Chobani zero sugar greek yogurt
3️⃣ Good & Gather’s chicken sausages
4️⃣ Egg whites
5️⃣ Good & Gather’s marinated steaks
6️⃣ @ripplefoods plant-based milk
7️⃣ @premierprotein pre-made shakes

#premierprotein #protein #highprotein #greekyogurt #target #targetshopping #shoppinglist #greekyogurt #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Simply Protein… the missionary sex of protein bars.

I wish I liked these more. 150 calories, 15g protein, 7g fiber. It passes the test but ultimately tastes like 💩.

My suggestion, try Kirkland protein bars. 190 calories, 21g protein, 10g fiber. Simply put, it’s not just about the macros, it’s also about not being dead on the inside. Have a personality, eat the Kirkland protein bars – they taste way better.

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

Client spotlight: @mccarthydane is a coaching client on @getverb who lost 15+lbs working with me. Dane and I started working together in May 2023 after meeting at HPLT. He was in great shape and aimed to drop 10-15 lbs of body fat. Reviewing his blood work together helped him understand his health markers. We set fat loss nutrition targets as a calorie budget, focusing on including his favorite foods. He started this journey at 220lbs, and is now sitting around 203-205lbs. Working with Dane has been a pleasure, and his potential is limitless!

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 guide you through a workout session from my 4-day split at Madison Ave Strength Lab. Get a glimpse into my master programming and explore the features of my app as we break down each exercise. This is a 4 day training split and requires only 4 hours a week in the gym. It will be broken down into push, pull, lower body, and combined upper body. This is Phase 1 day 4 of the split, combined upper body. In this video, you’ll gain insight into my programming that will elevate your fitness journey.

To get free access to Phase 1 of this 4 Day Training Split, simply click the link below:
https://www.jacobzemer.com/4-day-full-body-workout/

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What do I think about Group Fitness?

Something that is tailored specifically to you is always going to be superior to something that is completely generic to all people.

If you have money, spend it. What I mean by this is there are people out there (coaches, personal trainers) who are able to customize your programming. If you have the means to pay someone to listen to your goals and implement that into your training, DO IT.

Group Fitness is great for beginners, an excellent way to burn calories, make friends, develop a sense of community, and have additional accountability. But the fact of the matter is that everyone in that class is doing the same exact thing. Everyone has different goals with their physique, so this isn’t as effective as hiring someone to achieve your unique goals.

Specific results require specific training.

#groupfitness #groupexercise #strength #gains #training #strengthtraining #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here’s how I hit my daily 200g protein goal:

1️⃣ My mornings are on the go. I usually start the day with 2 @legendaryfoods pastries for 40g of protein.

2️⃣ Have a meal of chicken or shrimp with plenty of vegetables.

3️⃣ Enjoy a sandwich or burger on fiber-rich bread, including lean beef patties, baked fries, and 2 hard-boiled eggs.

4️⃣ Dinner consists of seafood like salmon, more vegetables, and sweet potatoes or rice.

5️⃣ And, yes, I eat dessert. I choose options like Halo Top or Yasso Greek yogurt bars – or simply Greek yogurt with mixed berries.

By sticking to this structure, I easily reach and oftentimes surpass my 200g protein goal. What are your favorite ways to hit your daily protein target?

#proteinpower #highprotein #proteinpacked #proteingoals #wieiad #whatieatinaday #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

If you’re looking for a nutritious boost of healthy fats for your oatmeal, yogurt, or smoothie – hemp hearts are an excellent choice. 180 calories and 10g of protein per serving – and they are a whole protein source (meaning they provide all essential amino acids).

Incorporating hemp hearts into your diet is an easy way to get PUFAs (polyunsaturated fatty acids) and MUFAs (monounsaturated fatty acids). Just be mindful of portion sizes and measure accurately, hemp hearts are calorie-dense, with a substantial amount of calories per tablespoon.

#healthyfats #omega3 #omega6 #plantbased #costco #costcofinds #costcolist #groceryshopping #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I’m going shopping at a random supplement shop to see what items I can pick up that can help me achieve my protein goals:

1️⃣ @legendaryfoods poptarts
2️⃣ @smartsweets
3️⃣ @isopurecompany protein shakes
4️⃣ @barebells.usa protein bars
5️⃣ @optimumnutrition gold standard protein
6️⃣ Casein slow digesting protein
7️⃣ @questnutrition chips

#legendaryfoods #smartsweets #isopure #barebell #protein #quest #proteinbar #highprotein #supplements #dieting #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam