3️⃣ steps to engaging your lats:

1️⃣ Grab the handle and lean back while engaging your core. Leaning back allows a fuller stretch at the top of the exercise and an extended range of motion during the pull.

2️⃣ Initiate the movement by retracting your shoulder blades and pulling the handle down. Focus on engaging your lats and avoid using momentum. Keep movement controlled to maximize activation. Even though you are leaning back, you are maintaining position.

3️⃣ Pull towards the body and slowly raise handle back up to starting position focusing on the eccentric phase. Aim for a full stretch at the top.

#liftsmart #latpulldowns #fitnessmotivation #strengthtraining #fitnessjourney #trainhard #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nyctrainer #nycfitnesstrainer #nycfitfam

Your daily calories DO NOT restart at midnight.

Think about your calories like a bank account.

If you have a goal of eating 2000 calories in a day and eat 2800, those 800 extra calories roll into the next day. So, even if you work really hard Monday through Friday to maintain your deficit, the weekend can absolutely obliterate that deficit if you throw caution to the wind, stop logging, and eat whatever you want.

🔑Consistency is key! Remember to maintain your dieting practices 7 days a week, not 5. Or you can pull yourself out of any progress real fast.

#caloriesincaloriesout #cico #diet #highprotein #highfiber #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

@schmidtoldtyme is the single best dietary bread in the game 🍞 I wish this MF’er had a marketing budget behind it because this product is the truth. People talk about ezekiel bread, they talk about Dave’s Killer Bread, well this sucker has them beat with both taste and price.

Low in calories, high in fiber, plenty of different options (white, wheat, Italian, they’ve got you covered). Try this out on your next deli sandwich.

⭐Grocery Store Guide link in my bio for more of my favorite products!

#bread #647bread #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

While exploring @SamsClub and filming content, I came across @PremierProtein pancakes. I was eager to give them a try and see if they lived up to the hype.

However, upon closer examination, the initial excitement faded.

With 210 calories and 15g of protein, these pancakes didn’t even pass The Test for a self-proclaimed protein pancake. Also, it only provides 1g of fiber but contributes to 20% of your daily sodium intake. The macros left much to be desired.

For a more satisfying experience, I would recommend trying @KodiakCakes or @StackdPancakes. They offer superior macros and a much more enjoyable taste.

#samsclub #samsclubfinds #samsclubhaul #grocerylist #groceryshopping #protein #proteinpancakes #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

@647bread is the single best dietary bread in the game 🍞 I wish this MF’er had a marketing budget behind it because this product is the truth. People talk about ezekiel bread, they talk about Dave’s Killer Bread, well this sucker has them beat with both taste and price.

Low in calories, high in fiber, plenty of different options (white, wheat, Italian, they’ve got you covered). Try this out on your next deli sandwich.

⭐Grocery Store Guide link in my bio for more of my favorite products!

#bread #647bread #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Most people struggle with breakfast – either due to time constraints or choosing unhealthy options.

These Sheet Pan Eggs are a recipe I’m loving recently. Easy to make, decent portion sizes, and bonkers macros.

Each serving size is roughly ⅓ of this pan (massive portions!) and at 300g (cooked weight) is 372 calories and 41g protein the macros are awesome.

🥚Ingredients:

1️⃣ Cooking spray
2️⃣ 18 eggs
3️⃣ ⅓ cup of Fairlife fat-free milk
4️⃣ Salt and pepper
5️⃣ ½ cup sliced mushrooms
6️⃣ ¼ cup sliced red peppers
7️⃣ 1 cup low-fat shredded cheddar cheese

⏲️Instructions:

1️⃣ Preheat oven to 350 and grease a 12×17 rimmed sheet pan with cooking spray, line with parchment paper, and spray again.
2️⃣ Blend eggs with milk and season with salt and pepper to taste.
3️⃣ Pour the egg mixture in the sheet pan and top with veggies and cheese.
4️⃣ Bake for about 15-18 minutes until eggs are set.
5️⃣ Allow eggs to cool, cut into 3 equal pieces, and serve.

#healthyeating #cleaneating #wholefoods #eatclean #healthyrecipes #nutrientdense #mealprepideas #mealprep #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Simple, delicious, high-protein dinner options at @SamsClub:

1️⃣ Rotisserie chicken
2️⃣ @TysonFoods Sweet Teriyaki Chicken Fillets
3️⃣ Gary’s Quick Steak
4️⃣ Member’s Mark Greek-inspired chicken orzo soup
5️⃣ Member’s Mark hardwood smoked authentic pitmaster seasoned pulled chicken

#costco #costcofinds #costcohaul #costcodeals #costcoshopping #highprotein #proteinsnacks #highproteindinner #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

This is the final video in my training split series, and my FREE 6 day training program is now available. This 6 day split targets multiple muscle groups focusing on Push, Pull, and Legs and closely reflects my personal training schedule in the gym. Join me on Youtube where I walk through day 4 of the program- Leg day. Get a glimpse into the master programming and explore the features of the Jacob Zemer app as we break down each exercise.

With only one rest day with this program, fatigue management will be crucial. I discuss several ways to maintain your body’s health and wellness while still making the most of your time in the gym.

To get free access to Phase 1 of this 6 Day Training Split, simply click the link below:
https://www.jacobzemer.com/6-day-full-body-workout/

This is a glimpse into the detailed, custom programs available on my app Zemer Strength Society. To access all exercise programs available on my app sign up at https://www.jacobzemer.com/services/jacob-zemer-strength-society/.

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

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

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Creatine is the most scientifically established supplement. Most adults should be taking Creatine Monohydrate every single day:

Increased strength
Increased Endurance
Increased Force Production (Power)
Increased muscle mass
5️⃣ Improved cognitive function

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

How to correctly preform a dual lat pull down:

1. Adjust the seat in order to have your knees at a 90 degree angle.
2. Grip the bar in a pronated position with your hands facing away from you.
3. Sit up straight and watch your posture. Keep your shoulders relaxed but do not lean backwards. You should feel this exercise in you arms and core, if you’re using your back you’re not working the intended muscle groups.
4. Do not use momentum on this exercise. Focus on engaging your Lats each and every rep. Stay in control of the movement.
5. Squeeze your shoulder blades at the bottom portion of this movement to fully engage your Lats.

Back at @BJs for my favorite grocery finds.
1️⃣ @birdseyevegetables sheet pan meals
2️⃣ @horizonorganic cheese sticks
3️⃣ Wild caught snapper
4️⃣ @applegate deli meat
5️⃣ @daveskillerbread Killer Bread
6️⃣ @questnutrition chips
7️⃣ Green grapes
8️⃣ @alaninutrition protein shakes

#bjswholesaleclub #bjswholesale #grocerylist #protein #highprotein #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam