Join Dr. Johnny and I as we discuss back which frequently stems from the hips and how to alleviate it.

Your hip flexors, rectus femoris, and psoas can all get tight and if neglected can comprise how you move and feel. This is especially true for those of you who sit at work all day.

In this video, Dr. Johnny will demonstrate and put me through some of the best manual therapy to ensure we protect our hips and maintain healthy mobility.

#stretching #stretching #stretchingexercises #stretchingroutine #lowbackpain #adductors #itband #quadstretch #hipstretch #hipflexorstretch #hipflexors #pigeonstretch #restandrecovery #fitnesstips #fitnesstip #workoutvideos #workoutvideo #workoutvids #trainertips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Cashews are an amazing source of polyunsaturated and monounsaturated fats. They are also a modest source of protein.

I love to keep healthy snacks with me for when I’m on the go. I keep protein bars, a case of water, and a couple other snacks in the trunk of my car. No junk in this trunk.

An ounce of prevention is better than a pound of cure.

#cashews #healthysnacks #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Head with me to @stopandshop to pick up some high protein snacks:

1️⃣ @shamrockfarmsmilk protein builders
2️⃣ @ratiofood greek yogurt
3️⃣ @tpifoods protein puffs
4️⃣ @nocow protein bar
5️⃣ @lorissaskitchen chicken jerky
6️⃣ @chobani zero sugar greek yogurt shake

#stopnshop #groceryfinds #grocerylist #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Sweet potatoes are a high volume food 🍠 This means that you can eat a lot of it for not that many calories.

One cup of sweet potatoes is just over 100 calories, two cups is 200 calories. It’s an endeavor to eat through two cups.

At the same time, they are a carbohydrate source that’s rich in vitamins, minerals, and antioxidants. I eat them almost every single day, whether I’m in a dieting or maintenance phase.

#sweetpotatoes #carbs #carbsarenottheenemy #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I look at 3 things when choosing an exercise:

1️⃣ Stability
2️⃣ Alignment
3️⃣ Strength Curve

Today I want to talk to you about stability.

Joint stability is defined as the ability to maintain or control joint movement or position. Body stability, on the other hand, refers to the ability to maintain your center of mass over your base of support (staying balanced).

The bent over row isn’t ideal for building muscle because you are limited by the stability of your spine.I need stability to generate force and build muscle but my hips and core are being used to prevent me from from raising up as I move the weight. This does not mean that I don’t have clients doing bent over rows or I think they are worthless exercise but it’s more for the purpose of creating spine and shoulder health.

In order to build muscle, I prefer an external source of stability to put way more emphasis on the muscle group I am targeting.

⬆️ Training app link in bio.

#backday #pullday #upperbody #upperbodyworkout #strength #lats #youtube #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Wine is America’s second leading source of antioxidants, which is sad and abysmal, but also just goes to show how incredible grapes are. 🍇 Grapes are also loaded with potassium, which is an electrolyte and will help lower blood pressure.

For most people, diets fail in the evening. People get a sweet tooth towards the end of the night and they go to their refrigerator and start to binge. Having something like grapes can help soothe the cravings and help set the course of your nutrition.

#grapes #fruit #favoritefruit #favoritefruits #bestfruit #bestfruits #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I’m on Testosterone Replacement Therapy with Get Blokes and I’ve always been very open about it. Though I’m not a doctor clients ask me for my perspective on TRT. These are my opinions based on my experience.

Here are two major distinctions between TRT and blatant steroid use:

1️⃣ TRT is medically supervised. I see my doctor four times a year and have my labs done four times a year along with preventative health testing as necessary. Sleep study. EKG. PSA. Colonoscopy. I am supremely confident in my overall health.

2️⃣TRT will not give you supraphysiological levels of testosterone. A normal adult male should have between 300-1,000NG/DL of testosterone. As we age our testosterone often decreases and it has an impact on how we look, feel and perform.

#trt #testosterone #testosteronereplacementtherapy #lowtestosterone #bloodwork #menshealth #muscle #musclemass #musclebuilding #performancecoach #personaltrainer #nyctrainer #nycfitfam #nycfitness

Intermittent fasting is a reliable strategy for losing weight. Having a set time where you start and finish eating is a great way to reduce snacking and keeping you focused in a regiment. However, there have been additional claims that have been made about intermittent fasting that we will address below.

➡️ IF does help you lose weight, but only if you are in a caloric deficit. As an example, if both groups were in caloric deficit of 500 calories each day for an extended period of time they would both lose the same amount of weight

➡️ IF is perfectly healthy losing weight has a lot of health benefits, like lowering triglycerides, improve cholesterol and blood pressure. Weight loss in general has these benefits, using IF has no additional benefits to do so.

➡️ IF help increase muscle mass, of the 3 claims this is the most bogos, IF does not increase muscle mass, but IF may actually cause more muscle mass to be lost. Think about it, if you want to time protein throughout the day decreasing the windows that you are eating means decreasing the frequency of protein throughout the day.

#intermittentfasting #reducesnacking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Everyone is always looking for a great whey protein powder option. @Ascent_protein offers a protein powder that:

✅Is minimally-processed
✅Has no sugar added
✅Has no artificial sweeteners
✅Is great tasting

Remember all protein powders are created relatively equally. I like this one because it’s fantastic tasting with cleaner ingredients and bonkers macros.

#protein #proteinpowder #proteinshake #proteinsmoothie #wheyprotein #ascent #healthylifestyle #healthyliving #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

🥤 I’m at @greenlifeny getting one of my favorite smoothies, the Power Trip. 🥤

I love smoothies because they’re an opportunity to save calories. Water, ice, throw some fruit in a blender you’ve got a low calorie option that will allow you to splurge for the rest of the day.

➡️ Dieting is always about the context so you have more room for calories at dinner.

#greenlifeny #powertrip #smoothie #healthysmoothie #proteinsmoothie #proteinshake #frozenberries #berries #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

What do you do when you have 3 months to get in the best shape of your life?

1️⃣ Call your doctor and order labs. Search for metabolic rate testing and go get that tested. If you don’t have access to metabolic rate testing, simply search ‘TDEE’ and get a rough estimate of how many calories you burn.

2️⃣ From this point, you will probably need to lose body fat and be in a caloric deficit with a diet emphasizing protein and fiber.

3️⃣ Start weight training. Start with 2-3 days a week as you adjust to this new lifestyle change. Eventually, you will increase the amount of days you are lifting each week.

Confused about getting in shape? You can always visit JacobZemer.com and sign up for my coaching.

#weightloss #nutrition #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

I eat protein every 3-4 hours and have a total of 5 meals a day. Well over 80% of my food are single ingredient foods day in and day out.

My breakfast focus on convenience and protein/fiber. It’s not uncommon for it to be 2 legendary pop tarts or built protein bars. I have a piece of fruit with either of these.

My second meal usually is a bison burger or steak taco stuffed with veggies and on a complex carbohydrate. I am busy working so I like it to be something I can eat with my hands.

I have a deep love for vegetables especially with a high quality protein source. I love stir fries like the one I am having @greenlife today or a poke bowl.

My fourth meal is often a protein smoothie with fruit or another small protein meal like a sandwich with veggies.

Dinner is a lot of times seafood or chicken with almost slash potatoes and a lot of vegetables. I usually have a couple hundred calories worth of Yasso or halo top before bed.

Most of my diet consists of protein, fruit and vegetables. I make sure that enjoy what I’m eating while at the same time benefiting my health, the way I look and the way I feel.

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