Happy Valentine’s Day!

Tonight, I’m enjoying a dinner out, as many of you are going to do as well.

When I prep for a meal out, I save my calories while prioritizing protein and fiber during the day. I usually consume things like protein bars, Greek yogurt, turkey chili, lean meats, and vegetables. Given my size, I consume roughly 1200 calories leading up to a meal out so I know I have calories in the bank.

You might say, “Jake, it’s one night out. Why are you tracking? Just enjoy yourself.” The reality is, I’m always looking at the bigger picture. This one night out is in a busy week for me. Between the Super Bowl, Valentine’s Day, family coming into town, and my birthday – there’s a lot going on. I know these occasions are special, and we will be dining out, so I choose to play defense with my diet so I can fit these occasions in with my health and fitness goals.

#holiday #valentinesday #valentines #love #foodie #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

3️⃣ steps to targeting your calves:

1️⃣ Stand with feet hip-width apart ensuring even weight distribution. Using a platform will increase range of motion.

2️⃣ Slowly rise on the balls of your feet and focus on contracting your calf muscles at the top of the movement.

3️⃣ On the lowering phase, allow your heels to fall below the platform to achieve a full stretch.

#liftsmart #calfraises #legday #fitnessmotivation #strengthtraining #fitnessjourney #trainhard #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nyctrainer #nycfitnesstrainer #nycfitfam

In this week’s video, I’m at @greenlifeny in Westchester, NY, talking about all things meal prep. I discuss five of my favorite meal prepping services that are accessible nationwide. Learn the pros and cons of each service and figure out which is the best fit for you.

We also discuss the four most important aspects to include in your diet:

🥩 Protein
🥦 Fruits/veggies
🍚 Carbohydrates
🥑 Fat

I provide my personal recommendations for each category and how to include them in your meal prepping at home. I feature meals at Green Life that I personally order that you can also make at home.

0:00 All Things Meal Prep
2:34 Meal Prep Services
6:53 Meal Prepping Protein
9:41 Meal Prepping Fruits and Veggies
13:30 Meal Prepping Carbohydrates
15:37 Meal Prepping Fat Sources

#mealprep #protein #fruits #vegetables #carbs #healthyfat
#youtube #greenlife #mealprepservice #healthyeating #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

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How to determine if a food is high in protein.

I talk about The Test constantly in my videos. For a food to be considered an optimal protein source, we want 10% of the calories coming from protein. Simply – if a protein bar is 100 calories, we want protein to be 10g or more. If a cut of steak is 210 calories, we want protein to be 21g or more.

In this video, I review what The Test reviewing process looks like when looking at various meat nutrition labels:

❌Sirloin Steak – 260 calories, 23g protein = does NOT pass the test
✅Top Sirloin – 190 calories, 37g protein = absolutely OBLITERATES the test
❌85/15 Ground Beef – 230 calories, 19g protein = does NOT pass
✅93/7 Ground Turkey – 150 calories, 22g protein = absolutely passes

I feel the need to reiterate: none of these foods are bad! But we need to look at the nutrition labels when determining if a food is optimal for hitting your protein goals while keeping your calories low.

#highprotein #protein #meat #steak #turkey #chicken #highproteindiet #cooking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

3️⃣ steps to perfecting your cable row technique:

1️⃣ Start by fully extending arms and allowing your back to stretch, pulling shoulders down and back, to fully engage your back muscles

2️⃣ Pull handles toward your chest keeping elbows at sides and avoiding leaning back

3️⃣ Control weight as you pull towards body and as you extend your arms, avoid using momentum or jerking motions to isolate back muscles

#liftsmart #cablerow #backworkouts #fitnessmotivation #strengthtraining #fitnessjourney #trainhard #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nyctrainer #nycfitnesstrainer #nycfitfam

🚨My six e-books are now available to buy on my online shop!🚨

📗Zemer Method: Training –
🏋️Learn how to maximize your time in the gym to effectively get the results you desire.

📗Zemer Method: Nutrition –
🥦Take the mystery out of nutrition, and receive clear and actionable steps when it comes to your diet.

📗Zemer Method: Recipe Book –
👨‍🍳60+ nutrient dense recipes to help you create sustainability while achieving your goals and living the life you love.

📗FREE Zemer Method: Healthy Snack Guide –
🍿An overview of my go-to products from protein bars, to macro friendly carb options, to condiments and beyond.

📗Zemer Method: Grocery Guide –
🛒Provides simple and easy options for all food types, and offers suggestions that include high protein animal sources along with high fiber resources.

📗Zemer Method: Restaurant Guide –
🍴Gives you tricks on how to measure food on-the-go, an ‘eat this, not that’ approach, and a guide on consuming alcoholic beverages while in a deficit.

You can buy my guides by going to shop.jacobzemer.com or following the LinkTree in my bio. This has been a labor of love and I’m incredibly excited to finally share it with you all. Hopefully you can take my guides and take your health and wellness goals to the next level!

#ebook #ebooks #freeguide #fitnessguide #caloriesincaloriesout #healthysnacks #nutrition #recipebook #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

The quads are comprised of four different muscles:

1️⃣ Vastus Medialis
2️⃣ Vastus Intermedius
3️⃣ Vastus Lateralis
4️⃣ Rectus Femoris

For well-defined legs, it’s crucial to target each of these four muscles when training.

Compound exercises such as Squats and Leg Presses effectively engage the Vastus muscles, and can be complemented with accessory movements like Walking Lunges.

When specifically activating the rectus femoris, consider incorporating Leg Extensions and Sissy Squats. These exercises, especially when performed with a higher rep range, can intricately target and stimulate the rectus femoris, giving you a more balanced quad workout.

#legday #quads #workoutvids #workoutvideo #strength #gains #training #strengthtraining #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re at Costco buying some of my favorite high-protein breakfast items.

1️⃣ @RedsFoods Egg’Wich
2️⃣ Egg whites
3️⃣ Eggs
4️⃣ @ColumbusMeats turkey bacon
5️⃣ @CatalinaCrunch
6️⃣ @Fairlife nutrition plan
7️⃣ @TheLaughingCowUSA light spreadable cheese
8️⃣ @Fage nonfat greek yogurt
9️⃣ Frozen berries

#costco #costcofinds #costcohaul #highprotein #breakfastideas #healthybreakfast #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: @thelousperduto is a coaching client on @getverb who went through a successful lean bulk with me. Read what the journey looked like for us.

Luciano is an exceptional athlete who is very coachable and dedicated to bettering himself in all aspects of his life. When he came to me he wanted to put on some more muscle mass but he was nervous about increasing food and gaining too much body fat along the way. I assured him that I would not let that happen and we began to increase his food intake. With this, his performance in the gym improved and he put on a sizable amount of muscle mass. He also became more comfortable with the lean bulking process, which can be challenging for many. To finish out Luciano’s time on the program we began a mini cut phase. Luciano has an incredible work ethic and discipline to his craft. I am confident that he will conquer any goal or endeavor he looks to achieve next.

Link in bio and story to change your life.

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

Join me at @MadisonAveStrengthLab as I show you how to train as efficiently as possible- featuring back and Biceps. Today’s session includes compound movements that work multiple muscle groups simultaneously. These movements allow you to make the most of your time in the gym. In this video, I show you multiple exercises that I personally choose when training back and Biceps.

#biceps #trainingefficiently #liftingheavy #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

› DOWNLOAD MY TRAINING APP: https://bit.ly/JZSSapp
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

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