Dr. Peter Attia is talking about strength assessment tests that they use at his clinic with Dr. Andrew Huberman. One of the tests is a 2-minute grip strength test. If you’re a man you carry two dumbbells that total your bodyweight, and if you’re a woman you carry two dumbbells that total 75% of your bodyweight.

I weigh approximately 240lbs, so I carried two 120lb dumbbells for as long as I possibly could. I only lasted 70 seconds. I think this is way more difficult than being able to deadlift your bodyweight for 10 reps. There are very few people capable of passing this test. Try it out.

#gripstrength #gripstrengthtraining #fitnesstest #peterattia #hubermanlab #training #trainingtips #trainertips #fitnesstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

People are constantly searching for non processed high protein snacks. Well cottage cheese is one of them. This bad boy keeps the calories down while getting the protein high. Can easily add some fruit in (get some fiber and jack up the taste). I understand cottage cheese isn’t for everybody, not everyone is about that life. But if you’re searching for ways to get protein in your diet, this is probably at least worth a try.

#protein #highproteinsnack #healthysnack #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

@premierprotein cereal has entered the macro friendly cereal game. Premier’s premade protein shakes have had a cult-like following for a long time, and they’ve been slowly expanding their offerings with protein puffs and now cereal.

I’ve tried both the chocolate and the strawberry and found the chocolate to be vastly superior. Some people find it a little too crunchy, but I think you just leave it in skim milk or Fairlife milk for a little longer, it softens up and is excellent. I find it very snackable and highly bingeable.

Some people get offended when I recommend products like this. If you want to stick to eating eggs or Greek yogurt for breakfast please go ahead. I’m just trying to offer some variety to you in your life. Half of you people who pretend like you follow a diet certainly don’t look like it.

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

Dropping body fat at Walmart, part 3:

1️⃣ @good_culture cottage cheese

2️⃣ Watermelon

3️⃣ @pbfit peanut butter powder

4️⃣ Turkey cutlets

5️⃣ @cholulahotsauce

6️⃣ @questnutrition shakes

7️⃣ @yasso

8️⃣ Yellow potatoes

#walmart #walmartfinds #walmarthaul #walmartrun #lowcalorie #protein #highprotein #goodculture #pbfit #cholula #onaquest #yasso #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Does fasted cardio work? Yes, of course ✅ Any cardio works as long as you actually do it.

But does fasted cardio actually increase fat loss compared to non-fasted cardio? No it does not ❌

The best cardio is the kind that you can do consistently. So if you enjoy running on an empty stomach, that’s perfectly fine. If you don’t have a lifestyle that facilitates that, it’s perfectly fine to fit cardio in whenever you can.

Just remember, you want at least 75 minutes of intense cardio per week (at approximately 80-100% of your max heart rate) OR 150 minutes of moderate cardio per week (approximately 110-130 bpm).

#fastedcardio #cardio #cardiotraining #training #trainingtips #trainertips #fatloss #weightloss #strengthtraining #fitnesstips #weightlosstips #musclebuilding #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

A Subway sub is still a valid option when you’re running errands. They actually have several sandwiches that pass the test (10g protein per 100 calories) that are chock full of veggies and fiber.

Subway got a rough rap a few years ago because they used to use processed meat. Like many companies they’ve since alleviated the issue with trans fat. I wouldn’t classify Subway as salmon or blueberries, but d***it, sometimes you’re on the go and your just need a relatively good option. I think this is something to consider when you’re in a pickle.

#subway #subwaysandwich #healthytravel #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #nutrition #performancecoach #personaltrainer #accountabilitycoach #nyctrainer #nycfitnesstrainer #nycfitfam

Your taste buds aren’t set in stone. You can expand your palate by trying new things. Think about the first time you had a glass of wine and you found it disgusting. The same thing is true of eating healthy. Over time, you’ll learn to love it. As a matter of fact if I were to have a donut right now I would find it disgustingly sweet.

Taste buds have a life cycle of about 10 days to 2 weeks, so there’s always the opportunity to start fresh. Right now one of my favorite dishes on the menu at @greenlifeny is the Mediterranean bowl, it’s delicious. But by the time this video comes out it will probably have changed because I’m always switching up my food choices so I can continue to stick to my nutrition.

#greenlife #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dieting #dietingtips #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/
https://www.instagram.com/jacobzemer
https://www.facebook.com/jacobzemer/

#WorkoutTips #HowTo

Ground beef can actually be leaner than turkey/chicken. The numbers you see on these packages refer to the ratio of meat to fat. So 90/10 ground beef is 90 percent beef 10 percent fat.

We want products that are at least 90/10 or above. Ground beef also contains essential vitamin B nutrients, iron, zinc, magnesium, and potassium.

#groundbeef #beef #leanmeat #leanprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Come grocery shopping with me at Wegmans for breakfast:

1️⃣ @catalinacrunch

2️⃣ Nonfat @fairlife

3️⃣ @kodiakcakes

4️⃣ Eggs

5️⃣ @pepperidgefarm Light

#wegmans #wegmansfinds #catalinacrunch #fairlife #kodiakcakes #pepperidgefarm #ascentprotein #legendaryfoods #grocerylist #lowcaloriefood #highprotein #protein #breakfastideas #highproteinbreakfast #dietfoods #dietfoodideas #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Look, sometimes you’re f***ing tired. It’s been a long week. You don’t feel like cooking. But there are healthy options readily available. With rotisserie chicken and frozen veggies on hand you’ve got an easy meal. If you want to level it up, cook some vegetables, make a sweet potato. Just be mindful of your portion size- I love food scales for this reason. Then you are good to go.

#rotisseriechicken #chicken #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #nutrition #performancecoach #personaltrainer #accountabilitycoach #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: Loren Evans (@anxiouspeach_) is a coaching client on @getverb who lost 23lbs with me. I’ve never had the pleasure of meeting him in person. Here’s what he had to say about working together:

“I found you on Instagram. The way you described eating and your philosophy made it seem like a realistic approach to long term healthy eating and exercise. You showed real food, and ways to eat a variety of meals other than chicken, rice, and broccoli. It gave me hope that I could make long term changes to my diet while still enjoying the foods I like.

Upping my protein and learning about fiber changed my entire outlook on what to look for in a food. Eating more fruits and vegetables changed how my body has responded to living. I feel I recover quicker, my emotions are more stable, I feel more in control of my life, and I feel stronger then I ever have. I have confidence and knowledge to make better choices for myself on a daily basis.

You didn’t shame me when I wasn’t able to make the numbers correctly. You encouraged me to try again. You kept up on my daily life, and always pushed me to continue to progress on my lifting. Very good people person, you’re realistic. You set the bar high, but always encouraged me to achieve that bar.”

Link in bio to change your life.

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