I look at 3 things when choosing an exercise:

1️⃣ Stability
2️⃣ Alignment
3️⃣ Strength Curve

Today I want to talk to you about stability.

Joint stability is defined as the ability to maintain or control joint movement or position. Body stability, on the other hand, refers to the ability to maintain your center of mass over your base of support (staying balanced).

The bent over row isn’t ideal for building muscle because you are limited by the stability of your spine.I need stability to generate force and build muscle but my hips and core are being used to prevent me from from raising up as I move the weight. This does not mean that I don’t have clients doing bent over rows or I think they are worthless exercise but it’s more for the purpose of creating spine and shoulder health.

In order to build muscle, I prefer an external source of stability to put way more emphasis on the muscle group I am targeting.

⬆️ Training app link in bio.

#backday #pullday #upperbody #upperbodyworkout #strength #lats #youtube #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Wine is America’s second leading source of antioxidants, which is sad and abysmal, but also just goes to show how incredible grapes are. 🍇 Grapes are also loaded with potassium, which is an electrolyte and will help lower blood pressure.

For most people, diets fail in the evening. People get a sweet tooth towards the end of the night and they go to their refrigerator and start to binge. Having something like grapes can help soothe the cravings and help set the course of your nutrition.

#grapes #fruit #favoritefruit #favoritefruits #bestfruit #bestfruits #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I’m on Testosterone Replacement Therapy with Get Blokes and I’ve always been very open about it. Though I’m not a doctor clients ask me for my perspective on TRT. These are my opinions based on my experience.

Here are two major distinctions between TRT and blatant steroid use:

1️⃣ TRT is medically supervised. I see my doctor four times a year and have my labs done four times a year along with preventative health testing as necessary. Sleep study. EKG. PSA. Colonoscopy. I am supremely confident in my overall health.

2️⃣TRT will not give you supraphysiological levels of testosterone. A normal adult male should have between 300-1,000NG/DL of testosterone. As we age our testosterone often decreases and it has an impact on how we look, feel and perform.

#trt #testosterone #testosteronereplacementtherapy #lowtestosterone #bloodwork #menshealth #muscle #musclemass #musclebuilding #performancecoach #personaltrainer #nyctrainer #nycfitfam #nycfitness

Intermittent fasting is a reliable strategy for losing weight. Having a set time where you start and finish eating is a great way to reduce snacking and keeping you focused in a regiment. However, there have been additional claims that have been made about intermittent fasting that we will address below.

➡️ IF does help you lose weight, but only if you are in a caloric deficit. As an example, if both groups were in caloric deficit of 500 calories each day for an extended period of time they would both lose the same amount of weight

➡️ IF is perfectly healthy losing weight has a lot of health benefits, like lowering triglycerides, improve cholesterol and blood pressure. Weight loss in general has these benefits, using IF has no additional benefits to do so.

➡️ IF help increase muscle mass, of the 3 claims this is the most bogos, IF does not increase muscle mass, but IF may actually cause more muscle mass to be lost. Think about it, if you want to time protein throughout the day decreasing the windows that you are eating means decreasing the frequency of protein throughout the day.

#intermittentfasting #reducesnacking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Everyone is always looking for a great whey protein powder option. @Ascent_protein offers a protein powder that:

✅Is minimally-processed
✅Has no sugar added
✅Has no artificial sweeteners
✅Is great tasting

Remember all protein powders are created relatively equally. I like this one because it’s fantastic tasting with cleaner ingredients and bonkers macros.

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

🥤 I’m at @greenlifeny getting one of my favorite smoothies, the Power Trip. 🥤

I love smoothies because they’re an opportunity to save calories. Water, ice, throw some fruit in a blender you’ve got a low calorie option that will allow you to splurge for the rest of the day.

➡️ Dieting is always about the context so you have more room for calories at dinner.

#greenlifeny #powertrip #smoothie #healthysmoothie #proteinsmoothie #proteinshake #frozenberries #berries #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

What do you do when you have 3 months to get in the best shape of your life?

1️⃣ Call your doctor and order labs. Search for metabolic rate testing and go get that tested. If you don’t have access to metabolic rate testing, simply search ‘TDEE’ and get a rough estimate of how many calories you burn.

2️⃣ From this point, you will probably need to lose body fat and be in a caloric deficit with a diet emphasizing protein and fiber.

3️⃣ Start weight training. Start with 2-3 days a week as you adjust to this new lifestyle change. Eventually, you will increase the amount of days you are lifting each week.

Confused about getting in shape? You can always visit JacobZemer.com and sign up for my coaching.

#weightloss #nutrition #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

I eat protein every 3-4 hours and have a total of 5 meals a day. Well over 80% of my food are single ingredient foods day in and day out.

My breakfast focus on convenience and protein/fiber. It’s not uncommon for it to be 2 legendary pop tarts or built protein bars. I have a piece of fruit with either of these.

My second meal usually is a bison burger or steak taco stuffed with veggies and on a complex carbohydrate. I am busy working so I like it to be something I can eat with my hands.

I have a deep love for vegetables especially with a high quality protein source. I love stir fries like the one I am having @greenlife today or a poke bowl.

My fourth meal is often a protein smoothie with fruit or another small protein meal like a sandwich with veggies.

Dinner is a lot of times seafood or chicken with almost slash potatoes and a lot of vegetables. I usually have a couple hundred calories worth of Yasso or halo top before bed.

Most of my diet consists of protein, fruit and vegetables. I make sure that enjoy what I’m eating while at the same time benefiting my health, the way I look and the way I feel.

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

Client spotlight: Arron Bennett is a coaching client on @getverb who lost more than 40lbs in his time working with me. I’ve never had the pleasure of working with him in person. Here’s what he had to say about the experience:

“My core issue was always nutrition and accountability around nutrition. I am an entrepreneur and live a busy lifestyle so eating on the run was always the hardest thing for me. I was already in the gym 3-5 times a week, but the nutrition was letting me down.

I wanted to drop a solid amount of weight but I also needed someone to hold me accountable to it. I like that if I ignore you for a couple of hours and don’t respond, you follow up and make sure you get an answer.

I’ve stuck with this because you did what you said you would do when we started. Mentally, I am making better choices, especially when I am traveling. Physically – well the pics of the weight loss transformation speak for themselves.”

Link in bio to change your life.

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

Are you starting your day with coffee or dessert? A mocha frappuccino from Starbucks has more calories than a vanilla milkshake from McDonald’s.

Check the nutrition label or go online. Look at the calories of the foods you are eating. Start your day off right.

#starbucks #frappuccino #coffee #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

In this video, I talk about 15 supplements that are all scientifically established to varying degrees. I’m going to breakdown dosages that I personally take on these supplements – some of which I take daily and others that I take as needed.

Full 22-minute review of these supplements can be found on my Youtube. Follow the LinkTree in my bio to watch the full video and subscribe to my channel to continue seeing more of my long form content.

I am not a doctor. I do not pretend to be a doctor via social media. Some of these supplements you will want to discuss with your doctor before starting to make sure it’s safe for you.

We filmed this at Madison Ave Strength Lab in Larchmont, NY.

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

SALADS 🥗 VS. BURGERS 🍔

Here’s the reality: A salad is lettuce, other assorted vegetables, and dressing on the side. Just because vegetables are healthy, that does not necessarily mean salads are. That caesar salad you’re having at lunch? You might as well sit down and have a cheeseburger. At least you’d be enjoying yourself. Ordering these kinds of salads with cheese, avocado, nuts, and smothered in dressing is like not going out drinking, studying all weekend, and still getting a C on the test.

Are burgers healthier than vegetables? Absolutely not. Are burgers healthier than salads? It depends what you’re ordering.

#applebees #healthysalads #salads #burgers #caloriecounting #caloriesincaloriesout #trackingmacros #macrocounting #dietingtips #caloriecount #caloriedeficit #nutrition #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam