Pickles are binge-able. You could have 10 pickles and it’s only 50 calories. Have you ever tried to have 100 pickles? Of course you f***ing haven’t, you wouldn’t even make it to 50, and you’d still only be at 250 calories. Best of all, they are in fact a vegetable 🥒

I often keep a jar of pickles in my house. If I wake up in the middle of the night and have that salty craving, I go to the fridge and pop 3-4 pickles totally guilt free. It’s less calories than a handful of potato chips and I’m back in bed snoozing. Then I wake up the next day with my dignity still intact.

#pickles #picklelovers #dietingtips #caloriecount #caloriedeficit #lowcalorie #lowcaloriesnacks #healthysnacks #healthysnacking #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeatingideas #healthyeats #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

@traderjoes high protein finds:

1️⃣ Grass-fed top sirloin

2️⃣ Lentil pasta

3️⃣ Fully cooked meatballs

4️⃣ Smoked salmon

5️⃣ @barebells protein bars

6️⃣ Turkey breast cutlets

7️⃣ Cottage cheese and pineapples

8️⃣ Light sour cream or nonfat Greek yogurt

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

There’s a tremendous amount of jerky options on the market. I’m at BJs in Pelham, NY today looking at 3 of them:

❇️ @kravejerky

❇️ @chefscutjerky

❇️ @jacklinksjerky

There are 3 considerations when shopping for jerky:

1️⃣ Does it contain nitrates? None of these products contain nitrates, however they all use celery powder.

2️⃣ Does it pass the test? (10g protein per 100 calories)

3️⃣ How much sodium does it contain?

Based on the criteria we talked about today, I would choose Chef’s Cut.

Link in bio to change your life.

#jerky #beefjerky #proteinpacked #proteinsnacks #healthysnack #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

In order to fully grow your quads, you must use both compound movements like the squat and leg press but also isolation movements like the leg extension and sissy squat.

The multi-joint movements like the squat and leg press are essential to build strong, muscular legs, but emerging evidence cited below suggests that they barely work a certain part of your quadriceps. The squat and leg press heavily stimulate your vasti muscles, three of the four muscles of the quad, and the leg extension and sissy squat more specifically target the rectus femoris. So you need to be doing both compound and isolation movements to reach your legs’ full potential.

Source: Kubo, Keitaro et al. “Effects of squat training with different depths on lower limb muscle volumes.” Eur J Appl Physiol, September 2019

#quads #legday #compoundexercises #isolationexercises #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

Popcorn is highly bingeable 🍿 Three bags of popcorn is only 300 calories, that’s the equivalent of two handfuls of Lay’s potato chips. Snacking before bed doesn’t have to destroy your diet. You don’t have to stare at your loved one munching on snacks, drooling, counting on your discipline to get you through this scenario. Find better options to chew on like popcorn.

#popcorn #healthychoices #healthysnacks #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #nyctrainer #nycfitness #nycfitfam

Back at @wholefoods grocery shopping:

1️⃣ @cliosnacks

2️⃣ Strawberries

3️⃣ Ezekiel English muffins

4️⃣ Cashew butter

5️⃣ Cornish hen

6️⃣ Squash

7️⃣ @allgoodles

8️⃣ @vegaplantnutrition

#wholefoods #wholefoodsbuys #wholefoodsfinds #wholefoodshauls #grocerylist #healthydinner #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Muffins are dessert, not breakfast 🍰 This blueberry muffin has 680 calories with 45g sugar. There’s nothing nutritious about this MFer.

In fact, you could basically have 2 glazed donuts and that would be the equivalent of one blueberry muffin, both in terms of calories and refined sugar. Blueberry muffins are fake healthy. Don’t believe the 🐂💩

#muffin #muffins #blueberrymuffin #donut #glazeddonut #healthybreakfast #healthysnack #healthysnack #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: Matthew Fernandez @mfernandez810 used my training app to prep to get into the police academy. Here’s what he had to say about the experience:

“I am so thankful for Jacob and this program for helping me get back into shape and get me into the police academy. The energy, feedback, motivation and accountability this process gave to me helped me to achieve my dream and be accepted. Without Jacob I don’t know if I would’ve been able to build up my running ability and make the leap.”

If you’re interested in my app, check out the Zemer Strength Society at the link in bio or click the link in my stories.

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

Melissa is a former coaching client of mine who lost 20lbs working with me. She’s in incredible shape and she’s actually a personal trainer herself. She trains primarily geriatric clients in the Westchester area. So if you’re looking for a trainer for mom and dad, look no further.
She’s an absolute BAD😈A💲💲🍑, but even badasses need a push once in a while. Through most of this training session, I’m helping Melissa out of her comfort zone.
Subscribe: https://www.youtube.com/channel/UCejc_DWS08-8zN28Utx3A0g

Follow Jacob Zemer:
Instagram: https://www.instagram.com/jacobzemer/
TikTok: https://www.tiktok.com/@jacobzemer

Learn More About Me Here: jacobzemer.com

Accountability Coaching: https://www.jacobzemer.com/services/coaching/

Download My Fitness App Here:
https://www.jacobzemer.com/services/jacob-zemer-strength-society/

I practice 80/20 nutrition- 80% of the food I eat is single ingredient foods (salmon, chicken, rice, fruit, vegetables) and the other 20% is foods that bring me joy (Wegmans subs, pasta, meals out to dinner, real foods that everyone enjoys from time to time).

Dieting is hard, but you can do it successfully without being an A💲💲hole. You can have a slice of pizza with your kids or while watching football on Sundays. You can’t house a 14-inch sub covered with mayo and cheese or an entire box of pizza, but there is room for flexibility in your diet, especially when it involves those you love. Authentic nutrition is sustainable, not exclusionary.

Go to the link in bio to change your life.

#subsandwich #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

In a large study of adults of all ages and both sexes, the adult human body averaged ~65% water. (Source: Watson, P. E. et al. “Total body water volumes for adult males and females estimated from simple anthropometric measurements” The American Journal of Clinical Nutrition, January 1980)

Saying creatine adds water weight is a vast simplification, it adds intracellular water to your muscles, which:

1️⃣ Improves strength

2️⃣ Improves endurance

3️⃣ Will make your muscles look bigger

#creatine #creatinemonohydrate #supplements #supplement #dietarysupplement #supplementsmarter #supplementsthatwork #hairloss #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam