Recently, someone commented: “This is great, but the most important thing is the ingredients. Wouldn’t you agree?”

Here’s my response: Ingredients matter, but I believe the most important factor when choosing food is nutrient density. Most single-ingredient foods happen to be nutrient-dense, but processed options like protein chips can also fit into a healthy diet.

In my Protein Chip Review (🔗 in bio for YouTube for all of my long format videos), I review a ton of protein chips. When I’m choosing to consume whey protein, it’s for the macronutrient protein. You can also find protein in Greek yogurt, which also happens to be a processed food.

As a general rule, avoiding processed foods is a great recommendation. But like a lot of recommendations, it can also be a simplification. Greek yogurt is processed, however, it is incredibly healthy for you and can help you hit your protein goals. Just like protein chips can.

When selecting foods, I’m asking myself: “Does this carry nutrients that my body needs?” This can be macronutrients such as protein, carbs, and fats. Or it can be even more specific like PUFAs (poly-unsaturated fats) and MUFAs (mono-unsaturated fats), fiber, or micronutrients.

I practice flexible dieting, balancing 80% single-ingredient foods with occasional protein chips, bars, or dining out. It’s about consistency and variety helps make your diet more sustainable.

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

I’ve had my @SISU_sauna for 5 months now… time flies when you’re having fun!

Here are 3️⃣ things I’ve come to appreciate about having my own sauna:

1️⃣ Health benefits – sauna mimics the health benefits of low-intensity exercise. I weight train 9 hours a week and do 2.5 hours of cardio a week. I like to have something else that mimics low-intensity exercise without having to further push myself.

2️⃣ Community – I’ve had some amazing conversations sitting in my sauna with friends and loved ones. The environment allows you to stay off your phone and connect in a calm setting, all while reaping the health benefits of being in the sauna.

3️⃣ Solitude – a lot of times, my sauna is my Fortress of Solitude. Whether I’ve just had a long day at work or a grueling workout, the sauna is a place where I can catch my breath, gain mental fortitude, and take a chance to reflect on the things I have to be grateful for.

🚨 Visit the LinkTree in my bio and use code JZEMER to get a discount on your SISU sauna!

#shorts #sauna #recovery #workouts #workoutideas #athlete #athletic #weightloss #fitness #fitnesstrainer #performancecoach #accountabilitycoach #personaltrainer #myfitnessjourney #fitnesstransformation #transformationjourney #fitnesstraining #training #nyctrainer #nycfitfam

This is Part 2 of a four-part educational series dedicated to helping you maximize your muscle-building potential.

In today’s video, I discuss Progressive Overload which is a foundational principle of strength training in which you gradually increase the demands placed on your body during workouts.

Some of the topics I discuss are:
🔘 Why we need Progressive Overload
🔘 Increasing your weight week-over-week
🔘 Increasing your repetitions week-over-week
🔘 What does not constitute as Progressive Overload and why
🔘 Why tracking is so important in the gym

This video is following:
Part 1️⃣ Mechanical Tension

This video will be followed by:
Part 3️⃣ Intensity
Part 4️⃣ Volume

Whether you’re a beginner or advanced, this insight can help you tailor your training program to suit your unique needs and goals.

Don’t forget to hit the like button and subscribe so you’ll be notified as new parts of the series are released. Let’s build smarter, not just harder.

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› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

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I strongly believe dieting is all about time management. Something that has really helped me stay prepared when on the go is keeping some high protein snacks in the trunk of my car. This could be anything from a protein bar, protein chips, jerky, and pre-made shakes.

The Zemer Method is all about 80/20 – 80% of your diet should be single ingredient whole foods, but you can’t keep those in the back of your car. These protein snacks are great for convenience, especially if you will be on the road a lot or running errands this holiday season.

#shorts #dieting #timemanagement #proteinsnacks #proteinbar #proteinchips #jerky #highprotein #proteinshakes #diettips #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

You want to know the difference between a lifting program for a 20 year old versus a 50 year old?

It’s about $200… you can simply charge more because it’s niche and because as people age, they become more financially secure.

I’m not saying that as a 40 year old I don’t feel any different than I did as a 20 year old. Of course I have different aches and pains.

But in no way, shape, or form is a dumbbell bench press a finesse exercise. It’s quite literally a strength exercise. You should be using a weight that you can perform a controlled eccentric with an explosive press.

If you want results in the gym, you need to:

1️⃣ Achieve mechanical tension
2️⃣ Progressively overload
3️⃣ Have intensity
4️⃣ Lift the proper volume

I have a four-part series coming out on my Youtube channel that goes through each piece of the Muscle Building pie. Make sure you are subscribed so you get notifications as the series releases.

#shorts #myfitnessjourney #fitnesstransformation #transformationjourney #lifting #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

You just saw me do 1,000 Bulgarian split squats with my right leg…

If you’re using heavy weight on a unilateral exercise, you are going to need to take a break. A unilateral exercise is simply an exercise that is completed one side at a time–like Bulgarian split squats, single-arm rows, lunges, single-leg hip thrusts, etc.

The reason that you need to take a break between sides is because in order to create adaptation, you need to be using sufficient weight. If you’re using light weight, it will be easy to jump right to the other side to complete your reps.

However, if you’re using a challenging working weight, you will need at least 30-60 seconds of recovery time between sides.

#shorts #bulgariansplitsquat #bulgarians #unilateral #glutes #strength #exercise #workoutvids #workoutvideo #training #muscle #fitness #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

Back at @Wegmans to simplify your next grocery trip:

1️⃣ @DavesKillerBread
2️⃣ @Chobani Complete and Zero-Sugar
3️⃣ @OrvillePopcorn 100-calorie popcorn
4️⃣ Carrots
5️⃣ @ThatsIt Fruit bars
6️⃣ @HaloTopCreamery ice cream

#wegmans #wegmanshaul #grocerylist #protein #highprotein #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Product Review: @FlavorGangOfficial low-calorie sauces.

I’ve been seeing these all over social media and finally got to grab a few while at a supplement shop.

These bottles are $10+ a pop which is over twice the amount you would pay for a competitor like @GHughesSugarFree. I’m not price sensitive but it is important to note that you can’t find these sauces just anywhere. You have to go to a supplement store or order online which makes them expensive and less accessible than other brands.

For me to consider a condiment low-calorie, it has to have 30 calories or less per tablespoon. All of the sauces I tried today are considered low-calorie:

🔘 Take-out sauce – stir fry flavor; 5 calories per tablespoon. This would be a stellar option for a grilled chicken stir fry.

🔘 Drive-thru sauce – reminds me of @ChickFilA; 20 calories per tablespoon. This is a great option to pair with air-fried @Costco’s lightly breaded chicken chunks.

🔘 Sweet Papi sauce – sweet mustard flavor; 10 calories per tablespoon. This one was my absolute favorite, I would definitely buy this again⭐️

These are all incredible and taste better than G Hughes and Walden Farms. They are expensive and less accessible, but if you have the chance, I would definitely try it.

#shorts #condiments #cooking #mealprep #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Excited to announce the launch of my newest YouTube series: How to Build Muscle in the Gym.

This is Part 1 of a four-part educational series dedicated to helping you maximize your muscle-building potential.

In today’s video, I dive into Mechanical Tension—what it means, how it’s created, and how to apply it effectively during your workouts. Understanding this concept is key to ensuring your muscles are adequately stimulated for growth.

Whether you’re a beginner or advanced, this insight can help you tailor your training program to suit your unique needs and goals. Don’t forget to hit the like button and subscribe so you’ll be notified as new parts of the series are released. Let’s build smarter, not just harder.

📌TIMESTAMPS:
0:00 | Intro
1:05 | 4 Principles
1:35 | Mechanical Tension
2:05 | Circle Rep x Hypertrophy Coach
6:40 | Exercise Profile
7:50 | Alignment
8:50 | Stability
10:07 | Strength Curve
12:05 | Exercise Selection Considerations
13:50 | Mind-Muscle Connection?
14:50 | Outro

› 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

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» FB: https://www.facebook.com/jakezemerllc
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If you’re on a diet and craving chicken wings, join me at @Costco to go through the best options to keep calories low and protein high:

🥉 Kirkland’s frozen chicken wings – 310 calories, 23g protein. I highly recommend using @SBBRBBQ sugar-free BBQ sauce or @GHughesSugarFree BBQ sauce.

🥈 Costco’s premade garlic chicken wings – 260 calories, 20g protein. Prep for these is nonexistent and you can cook them in the air fryer to get a nice crisp crunch.

🥇 Kirkland’s fresh chicken wings – 210 calories, 20g protein. These definitely need a marinade or a sauce like @FlavorGangOfficial Sweet Papi sweet mustard sauce… yum!

#shorts #chickenwings #chicken #wingstop #bww #highprotein #protein #easydinners #healthydinners #costco #costcobuys #costcofinds #healthylifestyle #healthyeating #trackingmacros #macrocounting #caloriedeficit #weightloss #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Sunday after Thanksgiving is the biggest day for travel in America. A lot of you will be on the road surrounded by fast food options and wondering what to grab to eat.

Here are my top 3 picks for fast food on diet:

1️⃣ Chick-fil-a – Grilled chicken nuggets, egg white filet.
2️⃣ Wendy’s – Chili, cobb salad dressing on the side, poke your fork in, skewer your protein.
3️⃣ Taco Bell – Several options for ~300 calories and dirt cheap. I personally would do the chicken chipotle melt.

#shorts #fastfood #chickfila #wendys #tacobell #fatloss
#protein #highprotein #fiber #progressnotperfection #caloriedeficit #caloriecounting #caloriesincaloriesout #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Remember thinking you were busy in college? Fast forward to managing a career, family, pets, relationships, and health goals—life gets a lot more complicated.

If you’re a 20-something in the fitness industry, sure, maintaining abs might feel ‘easy.’ But for someone juggling a career, mortgage, employees, significant other, friendships, kids, and a packed schedule, it’s a whole different challenge.

That’s why coaching can make or break someone’s fitness goals. You need a coach who assists with time management, programming, nutrition, and keeping you on track with regular check-ins. You need a coach who understands busy.

Yes, a great physique is attainable for everyone—but let’s be real, it’s not ‘easy’ for most. It takes strategy, commitment, and the right guidance.

Go to JacobZemer.com to learn more or visit link in bio.

#shorts #flexibledieting #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #portioncontrol #8020rule #dieting #dietingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam