Stop waiting for the “perfect time.” It’s not coming.

You’ve had your summer fun – now you either lock in or stay soft.

The September Sprint isn’t for excuses.

It’s for people who want results and can handle being told what to do.

4 weeks. Training. Nutrition. Habits. Me in your ear.

Sept 15 – Oct 12.

If you can’t commit to that, keep scrolling.

If you can, tap the link in bio and prove it.

#shorts

I did a review on @Tasty_PROfeel Pudding a few weeks ago.

I love this product – I’ve straight up been eating one every day while in this current fat loss phase. It’s the perfect sweet treat while having bonkers macros at 130 calories 17g protein 1g fiber.

However, in that initial post I directed you to the wrong store to grab it and try it for yourselves.

Here are the stores that actually carry PROfeel:

🔘 Wegmans
🔘 Tops
🔘 Market Basket
🔘 Shop Rite
🔘 Price Chopper

The company asked me to reshoot the initial post but that’s not something I was looking to do. The reason I’m shooting this follow-up post is because so many of you (including clients) asked where to find it and because this is a really good product and I hope they are making money off of it because they deserve to.

#shorts

Summer’s over. Time to get back to work.

The September Sprint is a 4-week challenge built on accountability, structure, and results.

From Sept 15 – Oct 12, you’ll:

🔘 Train 3–5 days per week with a structured program
🔘 Follow custom nutrition targets (calories, protein, fiber)
🔘 Hit daily habits (hydration, steps)
🔘 Join an exclusive live Zoom call with me

This isn’t about quick fixes. It’s about fat loss, strength, and building habits that last.

Sign up through the link in bio. Let’s finish the year strong.

#shorts

Review: @JoeySwoll sauces @Taste_FlavorCo

Joey was nice enough to send me his new sauces – funny timing considering he’s in the midst of controversy at the moment. But that doesn’t matter right now. I’m focused on these sauces and getting you a review.

There are 5 flavors: Hot Honey Sriracha, Cherry Smoked BBQ, Spicy Garlic Parm, Buffalo Blue Cheese, and Sweet Honey Mustard – all of which have 10 calories or less per tablespoon which are insane macros.

When I choose diet-friendly condiments, I look for 30 calories or less per serving size so these definitely make the cut.

Here’s my taste ranking:

🥇 Cherry Smoked BBQ – definitely the standout for me
🥈 Hot Honey Sriracha – very unique and tastes great on everything you put it on
🥉 Buffalo Blue Cheese – lots of flavor and would be great on wings
🏅 Spicy Garlic Parm – weakest of the flavors in my opinion
🏅 Sweet Honey Mustard – there would be no reason to buy this product by itself since it exists on store shelves everywhere

I definitely want to re-order the Cherry Smoked BBQ and Hot Honey Sriracha. I used these on my broccoli the other day and it was nuts. These sauces taste awesome and I would definitely recommend them.

#shorts

FAT LOSS TRANSFORMATION: 11 Must-Know Tips for Fitness & Weight Loss

This summer, I dropped 25lbs – and it wasn’t by chance. In this video, I’m breaking down the 11 most powerful fat loss strategies that fueled my transformation. Whether your goal is to burn fat, build muscle, or completely transform your fitness, these action steps will change the game for you.

In this video, you’ll learn:

1️⃣ Why calories are king and how to structure a sustainable calorie deficit.
2️⃣ The importance of hitting your protein goal for fat loss & muscle retention.
3️⃣ How high fiber foods keep you full and boost your results.
4️⃣ Why healthy fats matter for hormones & long-term success.
5️⃣ The power of setting an eating cutoff time to control late-night snacking.
6️⃣ Why weight training is non-negotiable for true transformation.
7️⃣ How a supportive community keeps you accountable.
8️⃣ The overlooked role of hydration in fat loss & energy.
9️⃣ Why sleep is the #1 fat loss superpower.
🔟 The importance of getting lab work done yearly to optimize health.
1️⃣1️⃣ How to structure cardio into your routine for maximum fat burn.

In my case, four changes made the biggest difference: a smart calorie deficit, intense training, daily activity (15k+ steps), and a strict evening eating cutoff. Combined, these principles fueled my 25lb fat loss transformation.

If you’re serious about fat loss, fitness, and body transformation, this video will give you the blueprint. Watch until the end so you don’t miss any of the 11 steps. Don’t forget to like, subscribe, and comment with your #1 takeaway.

📌TIMESTAMPS:
0:00 | Intro
1:40 | Calculating goals
3:30 | Calories are king
4:05 | Protein goal
4:40 | High fiber
5:00 | Healthy fats
6:50 | Eating cutoff
7:20 | Weight training
9:00 | Community
10:05 | Hydration

› CONNECT WITH JACOB:
https://www.jacobzemer.com/

› DOWNLOAD MY TRAINING APP: https://www.jacobzemer.com/services/trainingapp/

› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://www.jacobzemer.com/services/coaching/

› 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
11:15 | Sleep
12:25 | Labwork
13:00 | Cardio
13:40 | Outro

Review: @Torani Zero-Calorie Beverage Sauces

At the time of filming, only two flavors were available – chocolate and caramel – so I grabbed both. Each has 0 calories and 0g sugar.

Many people don’t want their coffee to have dessert-like macros or rely on protein powders loaded with added sugars. I wanted to see if Torani sauces could be a smarter way to satisfy that sweet tooth for both of these problems.

The chocolate sauce is smooth and flavorful. Compared to Starbucks’ mocha syrup – which comes in at 50 calories per pump (!!) – Torani is a no-brainer for anyone who loves flavored coffee but wants to cut calories.

In protein powder, the sauce worked too, though you’d likely need a heavier pour depending on the powder’s base flavor. I personally wouldn’t use it for the protein shakes but I would definitely use it for my coffee.

Overall, I definitely recommend these, especially for coffee. Many new clients are shocked when they learn how many calories their go-to coffee orders really pack in. Torani zero-calorie sauces make it easy to keep flavor without the calorie bomb.

#shorts

Here at @Walmart to show you easy-to-make dinner options that are high in protein:

1️⃣ @HealthyChoiceBrand
2️⃣ Marketside pre-made meats
3️⃣ Rotisserie chicken
4️⃣ @JohnSoulesFoos pre-cooked meat + @MissionFoodsUS Carb Balance + fajita veggies
5️⃣ @AllGoodles + pre-made chicken
6️⃣ @RealGoodFoods chicken strips + @SBRBBQ No Sugar Added

#shorts

In a recent YouTube video, I reviewed 12 lower calorie, higher protein cereals to help you make smarter choices during your fat loss phase. I’m a big believer in keeping familiar comfort foods in your routine while dieting to help you stay consistent and adhere to your calorie deficit.

Cereal can be a clutch snack, whether you need something quick between meetings or a late-night bite that won’t wreck your macros. Here are my top picks and honorable mentions after trying them all:

🥇 @CatalinaCrunch | This one tops the list for both taste and macros. It’s one of the few cereals that actually feels like a treat while supporting your goals. That said, it’s definitely on the pricier side and comes in small quantities. Pro tip: I see a lot of people using it in yogurt bowls, Ninja Creamis, and even homemade macro-friendly trail mix.

🥈 @GhostLifestyle Cereal | If we’re talking taste alone, this is my favorite. It’s incredibly close to traditional cereals, which makes it perfect for curbing cravings without the crash.

🥉 @TruelyCereal | A sleeper pick. Amazing taste and excellent macros – but it’s a little harder to get your hands on. You’ll have to order directly from their website, but it’s worth it if you’re looking for a new staple.

Honorable Mentions:

🔘 @Legion | Decent taste and solid macros. It passes the Protein Test (meaning it actually delivers on its protein claims), so it’s worth trying at least once.

🔘 @Wholesome.Provisions | This brand continues to impress me. Their protein chips are great, and now their protein cereal is too. These come pre-portioned, which makes tracking super easy—especially if you’re on the go.

Let me know which ones you’ve tried – or which one you want me to review next!

Recipe + Review: South of the Border Tuna Bowl.

Tuna is an awesome option for a meal because it’s low in calories, high in protein, and chock full of omega-3s.

However, many tuna recipes involve mayonnaise which greatly increases the calories and tuna by itself does not have any fiber. That’s why this recipe is so awesome while dieting – it helps you hit your protein and fiber goal while tasting absolutely delicious.

Recipe:
🔘 1 can of tuna
🔘 1/2c black beans
🔘 1 pre-portioned guacamole
🔘 2tbsp salsa

Macros: 410 calories 41g protein 12g fiber

All you do is mix everything together to your preferred consistency.

Between the guacamole and salsa, this will have a very creamy texture with plenty of moisture. You can add nonfat Greek yogurt to give it that extra level of creaminess if that’s what you’re looking for.

This is absolutely delicious and incredibly convenient to make.

#shorts

The most important part of a Preacher Curl is that we use no momentum. We isolate the movement by:

1️⃣ Making sure the pad is fully tucked under our armpits
2️⃣ Having arms perfectly straight at the bottom of the exercise
3️⃣ Push through the pad as we curl
4️⃣ Rotate our wrists at the top of the curl

This movement is all about stretching and isolating the bicep.

For over 900+ in-depth exercise videos and instructional guidance, comment JZAPP to get more information on my Training & Nutrition App.

#shorts

Meal prep for your fitness goals doesn’t have to mean spending your entire Sunday in the kitchen.

In this video, I’m breaking down simple meal prep hacks for fitness goals that save time, keep you consistent, and actually make healthy eating sustainable.

What you’ll learn:

🔘 Easy meal prep ideas for fat loss and lean muscle
🔘 Crockpot shortcuts for bulk cooking without the hassle
🔘 How to build balanced dinners for protein, carbs & healthy fats
🔘 My go-to high-protein snacks that keep me on track daily
🔘 Quick & realistic meal prep recipes I use every week

Whether your goal is weight loss, fat loss, muscle gain, or just eating healthier, this video will show you how to meal prep smarter, not harder.

Perfect for beginners or anyone looking to stay consistent with their fitness routine.

📌TIMESTAMPS:
0:00 | Intro
0:45 | Supplies
1:10 | Setting goals
2:00 | Breakfast
3:55 | Commercial
4:40 | Lunch
7:15 | Snacks
8:30 | Dinner
10:00 | Outro