If you haven’t already, make sure to check out my four-part series, “How to Build Muscle.” In this series, I take a deep dive into the core principles of effective muscle building:

1️⃣ Mechanical Tension – The foundation of muscle stimulation and growth.
2️⃣ Progressive Overload – The gradual increase of stress on the muscles to sustain progress.
3️⃣ Intensity – The effort and focus required to maximize results.
4️⃣ Volume – Finding the right balance of sets, reps, and load for optimal development.

Now that I’ve broken down the educational side of these essentials, I’m excited to bring you into the practical application. In this next video, I demonstrate these principles in action with a focus on lateral cable raises. I’ll guide you step-by-step on how to execute this exercise efficiently, ensuring you’re maximizing your time in the gym and building muscle effectively. Let’s put the science into practice.

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We’re at @Costco looking at diet-friendly chip alternatives:

1️⃣ @Crisp.Power protein pretzels – these pass The Test and are a fantastic alternative to traditional pretzels.
2️⃣ @HarvestSnaps – these come in a lot of flavors and most people I know genuinely like them.
3️⃣ @LesserEvilSnacks popcorn – highly bingeable and high in fiber.

#shorts #proteinsnacks #protein #proteinchips #proteinbars #macros #highprotein #supplements #dieting #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

If your goal is to build muscle, adding stability to any exercise can make it more effective.

Adding stability can look like using a PVC pipe to steady you during a Bulgarian split squat. It can also look like doing a chest fly while seated on a bench rather than standing. Another simple way to add stability is to hold onto a bench or wall while performing a single-arm cable pulldown.

You can get more repetitions or lift more weight this way, take out any potential momentum, and isolate the intended muscle group allowing you to maximize intensity and build muscle.

#shorts #strength #stability #bulgariansplitsquats #backday #chestday #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here at @TraderJoes to show you how to get 150g of protein for 1500 calories:

🥞 Breakfast: .75 cup protein pancake mix made with 80g egg whites + a side of 80g raspberries | 402 calories 33g protein

🌯 Lunch: 6oz grilled chili lime chicken breasts + 200g stir fry mix + 2 carb savvy wraps | 317 calories 47g protein

🥣 Snack: 250g low-fat Greek yogurt with 130g pineapple | 227 calories 26g protein

🐟 Dinner: 6oz Norwegian farm-raised salmon + 180g potato medley + 200g steamed broccoli | 549 calories 44g protein

TOTAL: 1495 calories 150g protein

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

I incorporate dark chocolate into my diet nearly every single day.

Not only is it delicious but it’s also high in polyphenols and fiber. I typically keep a dark chocolate bar, like @Lilys_Sweets, at the house.

Remember: the higher percentage of cacao, the better. I usually get around 70% if I’m eating it plain. Or I’ll get 100% if I’m mixing it in with other food.

Here are a few ways you can incorporate dark chocolate into your diet:

1️⃣ Add dark chocolate chips into your nonfat Greek yogurt with a scoop of peanut butter or raspberries/blueberries.
2️⃣ Mix cacao powder into your Greek yogurt and eat as is or add some berries as well.
3️⃣ Simply keep a bar of dark chocolate at the house and enjoy with your hot coffee… delicious.

#darkchocolate #chocolate #healthydessertideas #healthyeating #cleaneating #wholefoods #eatclean #healthyrecipes #nutrientdense #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I just tried the new @DrinkNurri protein shake at @Costco!

It’s another player in the ultra-filtered milkshake protein shake market. The concept is simple—milk is filtered to remove most of the lactose, lowering calories while keeping the protein content high.

Nurri is marketed as a budget-friendly alternative to @Fairlife’s ultra-filtered protein shake. Here’s how they stack up:

🥤 Nurri – $20 for a 12-pack
🥤 Fairlife – $33 for an 18-pack

This breaks down to about $1.67 per Nurri and $1.83 per Fairlife, saving you roughly 16 cents per shake. From a nutritional perspective, both offer 30g of protein at 150 calories per serving.

After trying Nurri, I have to say that Fairlife tastes noticeably better. Fairlife is creamier and tastes more like chocolate milk than a protein-drink. Plus, I prefer Fairlife’s bottle design—being able to reseal it with a cap is a small but useful perk.

If you’re prioritizing taste and convenience, Fairlife is definitely worth the extra cents.

#shorts #protein #highprotein #proteinshakes #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

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/

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

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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/

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

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc/
» TikTok: https://www.tiktok.com/@jacobzemer

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/

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

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc/
» TikTok: https://www.tiktok.com/@jacobzemer

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/

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

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc/
» TikTok: https://www.tiktok.com/@jacobzemer

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/

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

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc/
» TikTok: https://www.tiktok.com/@jacobzemer

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/

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

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc/
» TikTok: https://www.tiktok.com/@jacobzemer