Expert
Fitness and
Nutrition
Weight Loss Coaching!
Accountability
Having someone with you that cares just as much as you do if not more about you reaching your goals could be what you were missing this whole time!
WORKOUT
Working out should work with your life not against it! That means the workouts are going to fit into your daily life. beginners all the way to advanced are welcome and encouraged to get a custom program from Jakes Coaching
NUTRITION
You should be able to eat what you want and still reach your goals! My Nutrition programs don't require any food tracking at all and I encourage you to eat what you want! I will just show you how to do it
ABOUT US
Jakes Coaching was started to help busy parents and people accomplish their weight loss goals without the need for food tracking or workouts that take up their entire day!
We believe that fitness and nutrition needs to work with your life not against it! We want you to eat the delicious foods you love because ultimately that will be what you are able to stick too forever! Our Philosophy is if you can't stick to something for 10 years there is no point in doing it for a day. Because whether you lose 20 lbs or 100 lbs if you gain it all back or can't sustain what you are doing what does it matter anyway.
We have developed the ultimate program that will create the longest lasting results possible for you and everyone we work with! We even offer a guarantee that we will provide everything you need in order to never need another coach or program EVER AGAIN! A one time experience to change your life for good!
MEET COACH JAKE
Jake has been in the fitness space for 14 years learning the ins and outs of what are the most effective practices to help get you to where you want to go!
Along with extensive experience Jake is a certified nutrition coach and has a masters degree in exercise science.
Even though it is not a requirement to have this much education and experience Coach Jake goes above and beyond to learn everything he possibly can in order to provide guaranteed results to his clients.
Nothing matters more to him than you seeing the dream results you've always wanted!
Pricing Questions
Programs are completely custom so pricing varies based on needs, time length, and goals!
Follow Us on Instagram for Free Tips and Weight Loss Information!
TESTIMONIALS
Jake. YOU ROCK! You listened to what my goals were, created programming to help me get there, and most importantly, taught me the HOWs and WHYs behind what we were doing. You also didn't give up on this work-aholic who needed nudges some (well...actually a lot) of days and weeks 💪
Denise Gonzales
Jake is fantastic! Definitely someone you can fully trust with your goals and along your fitness journey. He’s extremely supportive, willing to answer any questions, checks in continuously, and keeps your best interest in mind. He will never lead you the wrong way or put you on a crazy health fad. The results are true and they last!!
Lauren Onstott
I truly cannot say enough about Jake! I came to Jake 3 months postpartum, breastfeeding, and goal upon goals. He took everything into consideration and made a fool proof, realistic, health and fitness program to meet my needs. From the start, Jake has been very consistent with me, always made himself available, and very encouraging. He has made feel like my goals are his own personal goals. I would highly recommend and encourage anyone to work with Jake!
Tarcie Corzine
Jake is an amazing coach with great communication skills. He customizes a plan specifically for you that will help you achieve your goals while still enjoying life. He always answers any questions that I have and never makes me feel bad or dumb for asking. I absolutely love being a client!
Ruth Fernandes
Definitely recommend Jake if you're interested in meeting your diet goals. He is a plethora of information...after all he has a Master's degree in this stuff. He's great about touching base with you and most importantly keeping you accountable, which is exactly what I needed. I always dragged my feet when it came to picture day. I'm not a fan of taking pictures of myself. He always pushed for those, and I'm glad he did. When I felt like I wasn't showing any progress - he would show me my side-by-side previous and updated photo to demonstrate that I was making progress! And let me tell you, that was very encouraging and pushed me to keep going!Like
Andrea Craft
Jake’s Coaching provided exactly what I needed in order to achieve my goals. As a coach, Jake is extremely personable and knowledgeable and offers a healthy balance between holding you accountable and offering you support. I would highly recommend this service to anyone who is looking to get into better shape or who simply wants to become a healthier version of themselves.
Noah Thompson
Email: jakescoaching@gmail.com
The Truth About Menopausal Weight Loss
Navigating Weight Loss During Menopause: Understanding Hormones, Bloating, and the Scale
Menopause marks a significant phase in a woman's life, characterized by profound hormonal shifts that can impact weight, body composition, and overall well-being. One of the challenges many face is managing weight loss during this period, complicated by hormonal fluctuations and changes in body metabolism. Furthermore, engaging in weight training — while beneficial for muscle strength, bone density, and metabolic health — can sometimes lead to acute increases in scale weight due to muscle inflammation and water retention. This article offers five strategic tips for effective weight loss during and around menopause, supported by scientific evidence, to help navigate these changes with confidence.
1. Understand the Role of Hormonal Changes
Menopause-related hormonal changes, particularly decreases in estrogen, can contribute to weight gain and changes in fat distribution, leading to more abdominal fat. Recognizing that these shifts can affect metabolism and appetite is crucial for tailoring weight loss strategies.
Scientific Evidence
A meta-analysis by Davis et al. (2012) highlighted that menopausal transition is associated with increased fat mass and abdominal fat, underscoring the need for targeted interventions during this period (Davis et al., 2012).
2. Incorporate Resistance Training Wisely
Weight training is essential for preserving muscle mass and bone density during menopause. However, it's vital to be aware that initial increases in scale weight might reflect muscle growth and water retention rather than fat gain.
Scientific Evidence
A systematic review and meta-analysis by Greendale et al. (2019) found that resistance training during menopause helps counteract menopause-related bone density loss and muscle mass decline without necessarily leading to weight loss (Greendale et al., 2019).
3. Manage Dietary Intake with a Focus on Protein
Maintaining a balanced diet with an emphasis on protein can help support muscle maintenance, enhance satiety, and manage caloric intake, crucial for weight loss during menopause.
Scientific Evidence
A meta-analysis by Santesso et al. (2014) demonstrated the effectiveness of high-protein diets in promoting weight loss and improving body composition among middle-aged and older adults (Santesso et al., 2014).
4. Prioritize Sleep and Stress Management
Poor sleep and high stress can exacerbate menopausal symptoms, including weight gain. Managing these factors through good sleep hygiene and stress-reduction techniques like yoga or meditation can support weight loss efforts.
Scientific Evidence
A meta-analysis by Zhou et al. (2018) showed that interventions aimed at improving sleep quality could have a beneficial impact on weight loss, highlighting the importance of addressing sleep during menopause (Zhou et al., 2018).
5. Stay Hydrated and Mindful of Bloating
Hormonal changes during menopause can lead to bloating, which might mask weight loss progress on the scale. Staying hydrated and being mindful of foods that may cause bloating can help mitigate these effects.
Practical Tips
Limit high-sodium foods and those known to cause bloating.
Increase intake of fiber-rich foods gradually to support digestion.
Conclusion
Navigating weight loss during menopause requires a multifaceted approach that addresses the unique challenges of this life stage. Understanding hormonal impacts, incorporating resistance training appropriately, managing diet with a focus on protein, prioritizing sleep and stress management, and being mindful of bloating can collectively support effective weight management. By adopting these evidence-based strategies, women can navigate menopause with confidence, achieving and maintaining their weight loss goals.
References
Davis, S.R., Castelo-Branco, C., Chedraui, P., Lumsden, M.A., Nappi, R.E., Shah, D., & Villaseca, P. (2012). Understanding weight gain at menopause. Climacteric, 15(5), 419-429.
Greendale, G.A., Sternfeld, B., Huang, M., Han, W., Karlamangla, A., & Seeman, T. (2019). Changes in body composition and weight during the menopause transition. JCI Insight, 4(5), e124865.
Santesso, N., Akl, E.A., Bianchi, M., Mente, A., Mustafa, R., Heels-Ansdell, D., & Schünemann, H.J. (2014). Effects of higher- versus lower-protein diets on health outcomes: A systematic review and meta-analysis. European Journal of Clinical Nutrition, 66(7), 780-788.
Zhou, Q., Zhang, M., & Hu, D. (2018). Sleep duration, midday napping, and sleep quality and incident stroke: The Dongfeng-Tongji cohort. Neurology, 92
