@A_Fronz is down 22 pounds. He is a former athlete who has a demanding career that involves travel. Together on coaching we built unshakable habits, confidence in the kitchen and weight room, and foundation in health and fitness that will last.

What stands out most about Andrew’s transformation isn’t just the weight loss, it’s how he made it happen.

Like many busy professionals, Andrew had a demanding schedule, traveled frequently for work, and could have easily used that as an excuse. Instead, he focused on controlling what he could control.

We leveraged a meal prep service to keep nutrition simple while traveling, prioritized strength training, and worked on breaking the all-or-nothing mindset that keeps so many people stuck.

The result?
✅ 22 pounds lost
✅ Improved body composition
✅ Better habits
✅ More consistency
✅ A sustainable approach he can maintain long-term

As a former athlete, Andrew understood hard work, but his biggest win was learning how to apply that discipline in a way that fit his current lifestyle.

One thing he told me at the end of the program stuck with me:
“You definitely helped me establish a foundation to continue to build upon. Grateful for all your guidance and support along the way.”

That’s the goal.

Not a quick fix.Not a crash diet.Not suffering through a plan you can’t sustain.

Real results built on habits that actually fit your life.

If you’re busy, travel often, and feel like you’ve been starting over every Monday, coaching may be exactly what you need.
Link in bio to sign up for coaching. Let’s talk about building a plan that works for your lifestyle.

People have the right to do whatever makes them happy. What brings people happiness can change over time. For some people, fitness is their entire personality, for myself I know you can be in incredible shape and still enjoy your life.

I have less than 10% body fat, my A1C is less than 5, and VO2 max is 57. Despite all of this, I’m not scared to eat a slice of pizza or enjoy a dinner out with my wife.

My priority is both my health and my family. You don’t have to bring meal prep to family events.

Interested in learning how you can have both?
Click the link in bio to learn more.

As a trainer, these are the three rules that are non-negotiable:
1️⃣ Don’t injure the client
2️⃣ Don’t steal from the client
3️⃣ Don’t sleep with the client
I’m kidding, but it’s sort of the truth. Those are definitely the 3 non negotiables of training.
It can be frustrating for both parties to keep talking about form. The client may be struggling with the execution, and, some trainers might get nervous to keep critiquing the client.

When new clients, come in, I know it can be overwhelming. Imagine meeting 12 new people and having to remember 5 new things about those people. In the same way, it can be difficult to remember 12 new exercises and remember 5 cues for each of them.

That’s why I start basic. My main focus is to make sure you aren’t doing an exercise in a way that could hurt you, that you spend the session being pushed by me to be active, and over time, we want the exercises you’re doing to become more optimal.

Interested in training? Click the 🔗 in bio to learn more.

Let’s just say I was not a fan the first time I tried @Legendaryfoods mini protein donuts. The donuts were very dry which threw off the taste.

However, the brand has my respect, because they changed their recipe and sent me their reformulated mini donuts.

The macros were good before, and they continue to be good after the reformation.

MACROS:
⏩160 calories
⏩ 20 grams of protein
⏩ Approximately 6 grams of fiber

TASTE:
These are much more moist and cakey. The texture is way better, making the taste better.

Now, both the taste and macros hold up. These have donuts have definitely leveled up.

Shoes are so important to strength training. Think about it like a tire to a car: the stickier the better and the more traction you have the better your lift will be.

My personal favorite are Metcons by @nike. The Metcon 8 and 10 are great for lifting because they are nice and flat, and the Free Metcon 7 for weight training and athletic performance ie sprinting, jumping, rotating.

Invest in good shoes for your workouts means investing in yourself.

‼️ New product alert at @Costco: Coffee-flavored @DrinkNurri ultra-filtered milk.
This has the same 150 calories, same 30g of protein, and less than 10% of your daily sodium, which is excellent for a premade shake. It also has less saturated fat than most ultra-filtered milk.

And most importantly, the price is right on Nurri: $24.99 for a 15-pack, which comes to less than $2.00 a can.

This has become my go-to ultra-filtered milk shake, because the price on @Fairlife has simply gotten out of control.

I do still like the creaminess of Fairlife, but if I’m not looking to splurge, I’m going with Nurri.

TELL ME: Have you tried Nurri’s new coffee flavor yet? Let me know what you think in the comments. 👇

I’m taking you through an upper body training session from Week 9 of my 12-week transformation program.

The goal of Operation Dadbod is simple: build muscle, lose body fat, and improve health without spending hours in the gym.
This 4-day training split is designed for busy professionals who want to maximum results with minimal time investment.

In this video you’ll learn:
✅ How to prioritize lagging muscle groups
✅ The best bicep exercises for growth and arm development
✅ How to train your lats for a wider back and V-taper physique
✅ My favorite cable shoulder exercises for bigger delts
✅ Upper chest training techniques for improved aesthetics
✅ Tricep exercises to build stronger, fuller arms
✅ Why training to failure can be an effective hypertrophy tool

You’ll also get a behind-the-scenes look at how I structure training inside my coaching program, including:
    •    Custom calorie, protein, and fiber targets
    •    Personalized meal templates
    •    Custom training programs
    •    Step and cardio goals
    •    Bloodwork and preventative health recommendations
    •    Access to my coaching app with 1,000+ exercise videos

As I finish this fat loss phase, I’ll also discuss my plans to transition into a sports performance-focused training block featuring:
    •    Plyometrics
    •    Speed and power development
    •    VO2 Max training
    •    Athletic conditioning

If you’re a busy professional looking to get lean, build muscle, and improve your health without living in the gym, this series is for you.

👇 Interested in coaching?
Apply here: www.jacobzemer.com/apply-lp

Real coaching shows up in the bodies it builds.

If you want to see my credentials as a trainer, just look at my clients.

Bill, Whitney, and Joe are all hard working career professionals with busy lives and responsibilities. Despite all that, they took the time to invest in their bodies, and the results speak for themselves.

@billc22 is down 50 pounds, @wynny17 is down 60 pounds, and @joeb is down 140 pounds

If they can do it, so can you.

Want to see the same results? Click the link in bio to learn more.

We too often get wrapped up in the inputs of life. But what matters most?

➡️ Longevity
➡️ Quality of life
➡️ Being happy with how you look

How are those factors accomplished? By looking out your outputs. Blood pressure, VO2 max, ApoB, A1C, and so much more. These are outputs you should become obsessed with.

Everyone is different, and focusing too much on your input without looking at the output can slow down your fitness journey.

What is an outcome that you want? ⬇️

Let’s talk about lower body training. Remember, my clients are 35-55 years old. These are real people with real responsibilities who want results.

When it comes to training, I always have my clients start with the part of their body they want to improve the most. From there, we work our way down the list though other aspects they want to improve.

For me, I start with my calves, then go into quadriceps and hamstrings then end with glutes

⏩For calves, I like a seated vertical leg press
⏩Quadriceps are prioritized during leg presses and Bulgarian split squats
⏩Seated leg curls work the hamstrings with a leg-curl pattern and hinging pattern
⏩Hip thrusters help grow glutes while being low-impact on the body

Interested? Comment glutes below for a free glute training PDF ⬇️

My clients make these 3 @Costco smoothie recipes on repeat to lose fat. Make sure to save this list if you want some delicious smoothie options.

1️⃣ Berry Bliss
Main ingredients: frozen berries, almond milk, chocolate protein powder
Macros: 262 calories, 29g protein, 8g fiber

2️⃣ Strawberry Burst
Main ingredients: PB powder, frozen strawberries, vanilla protein powder
Macros: 306 calories, 34g protein, 8g fiber

3️⃣ Cinnamon Roll
Main ingredients: Bananas, cinnamon, almond milk, vanilla protein powder
Macros: 262 calories, 33g protein, 2g fiber

If you want my full free smoothie guide, comment CINNAMON down below.