Fitness by Jake
Hi, I'm Jake! I have a passion for helping others achieve their highest potential. Shoot me a messag
22/03/2023
I ❤️ adding isometric exercises to my workout routine at least once a week
Holding weight in one position until you can't any longer helps increase muscle and build stability
Isometric exercises allow you to focus on weak points without the dominant muscles taking over, which will lead to overall strength 💪
Spring has sprung ☀️🌻🌺🌼, & it's a great time to start your fitness journey❗️
Remeber K.I.S.S 💋
Keep It Simple Spring
A few 🔑 movements, consistency & accountability will yield great results.
Check out the link in the bio for a free consult.
Happy 7th birthday 🎁🎉🎂 to my co-pilot, training buddy & all around best dog 🐶.....Copper‼️
Getting to start this New Year off with a birthday celebration is the best‼️
06/12/2022
Why wait until the new year when you can start right now‼️
Instead of going to a crowded gym, achieve your fitness goals 🏆 on your own schedule.
Anytime❗️Anywhere❗️
Now Available:
➡️1:1 training & coaching sessions
➡️Nutrition guidance & coaching
➡️Customized training programs
Are you ready to make yourself a priority❓️
Are you willing to go outside your comfort zone❓️
Do you want to stop making excuses❓️
If so.......let's chat❗️
Don't let distance from the gym determine if you are going to train
Grab a resistance band & take over the house 🏠
I've said it before and I'll say it again
🗣Resistance Bands are a great tool for any fitness goal
You can use them Anytime❗️
You can use them Anywhere ❗️
Now you have No Excuse ‼️
09/08/2022
Welcome back to Monday Myths!
Where we examine nutritional insights to determine if they're real, or a ✨️MyTh✨️
Today's myth: Consuming Protein (i.e a Protein Shake) immediately after a workout will help your muscles retain those 💪GAINS💪
If your goal is to lose weight & better your lifestyle, this is a myth.
The focus should be on hitting your total protein goal throughout the day, by evenly spacing out the meals, approximately every 3-5 hours.
If that meal happens to be right after a workout, then cudos for the perfect timing but don't feel that you have to rush to get it in.
19/07/2022
Welcome back to Monday Myths
Today's myth is you can't eat your favorite foods while trying to lose weight
Another false myth.
You can eat anything you want while trying to lose weight (in moderation).
You just need to follow some basic guidelines:
1️⃣ Eat in a caloric deficit
➡️ Eat less calories than what you burn in a day
2️⃣ Increase your Protein & healthy Fats
➡️ Try to get around 20-25g of protein in each meal. You can get healthy fats from nuts, eggs, avacados & dairy (dairy is also high in protein, so win/win)
3️⃣ Limit processed foods and increase nutrient dense foods
➡️ Focus on fruits, veggies & lean protein sources like legumes
4️⃣ Try substituting in healthier options
➡️ Using cauliflower crust instead of regular pizza dough or greek yogurt instead of heavy cream
5️⃣ Don't limit yourself & have fun
➡️ It doesn't have to be chicken, rice & broccoli for every meal. Figure out what you like and what works for you.
For instance, adding veggies, like zucchini (or dare I say fruit 🍍), to pizza to add some more nutrients‼️
Its Monday and that means another week to strive toward your goals ‼️
It also means I'm back with Monday Myths
Today's Myth: Frozen Vegetables aren't as healthy as fresh vegetables
That myth is ice cold 🧊 not true (sorta)
Frozen vegetables are nutrient dense because they are frozen at peak ripeness & freezing them allows the nutrients to last longer.
Fresh vegetables are great but can lose their nutrients after a certain period of time and during the transportation process.
Overall, there is no significant difference, so eating frozen can be just as healthy and beneficial as eating fresh‼️
28/06/2022
Its Monday and that means another week to strive toward your goals ‼️
It also means I'm back with Monday Myths
Today's Myth: Eating past a certain time at night
I bet you guessed it....this myth needs to be put to bed because it's false
It doesn't matter if you eat dinner or a snack past a certain time
Its more about WHAT you eat rather than WHEN you eat.
If you eat junk food or fast food before bed chances are you'll gain some weight.
If you have a balanced meal or a healthy snack, it will aid in weight loss.
Personally, I like to finish my protein smoothie 😋
My mantra of fitness anytime, anywhere, no excuses is great and I believe it with my entire being
But......I've been thinking and I believe this does exclude one word.....ANYTHING
As in anything can be fitness
3️⃣ dozen cartwheels 🤸♂️ & my shoulders are on 🔥🔥
Don't confine yourself to a gym (which is a box).....think outside of it‼️
20/06/2022
Ring.....Ring....Ring ☎️
Better answer the phone it's Monday Myths calling‼️
Today's myth is about bananas 🍌
We've all heard bananas are the go-to for potassium fix.
This myth is a load of 🍌🍌🍌🍌🍌
While bananas have ~450mg of potassium, you'd have to eat 7 ½ of them.......DAILY to get the recommended allowance of 3,500mg.
If you don't want to eat that many banana a day, here are a few other foods with much much more potassium:
White potatoes w/ ~926mg
Cooked Spinich w/ ~850mg/cup
Avacados w/ ~690mg
I'm not saying 🚫 eat bananas they have great nutritional value, I'm saying that if you're looking for high potassium, call on some other foods.
Coming at you with week 2 of Monday Myths❗️
Today's myths have to do with eggs 🥚 🥚
Today also happens to be a double myth
🔸️The 1️⃣st myth about eggs is that brown eggs are somehow healthier than white eggs
This is not true.
Eggs, generally, have the same nutritional value & components no matter the color.
🔸️The 2️⃣nd myth about eggs are that the yolks are "bad" for you.
Eggs have been through the ringer over the years and the center of it (pun intended) is the yolk.
First they were good, then bad, then good again.
Truth is the yolks store vitamins & minerals that the whites don't have.
So enjoy the whole egg
07/06/2022
Welcome to Monday Myths....where we talk about your favorite foods and what myths may be associated with them.
Today's topic is ✨️Celery✨️
I'm sure you already know what myth we're talking about, celery is a negative calorie food. Meaning it takes more calories to eat & digest, than it supplies.
This myth is exactly that......a myth 🚫
There is no such thing as a negative calorie food‼️
Though celery has very little calories (approximately 16 calories per 100 grams), it would still take more movement than chewing to fully burn 🔥 off those calories.
Don't let this deter you from continuing to eat celery though. It's high in vitamins C & Potassium, as well as high in fiber & water.
Continue eating that celery but walk a little afterward if you want to fully burn those calories.
If you are having trouble with nutrition, or are looking for nutrition guidance, DM me for more details.
23/05/2022
Exciting news everyone‼️
I've been 🔥 the midnight oil in order to get this done.
But I'm proud to announce, through months of hard work, that I'm officially a Certified Nutrition Coach‼️
I'll be adding this service to my repertoire.
If you have an questions or need guidance in the nutrition field, please 🙏 reach out.
Remember to eat your fruits🍎🍌🍓, vegetables 🥕🥦🫑, protein🍗🥩🥚, & carbs 🍚🍞
The most common exercise when it comes to using bodyweight is without a doubt the Push-up.
But it's only effective when it's done properly.
DON'T:
❌️ put hands too far in front of the body
❌️ push your butt into the air
❌️ round your spine
❌️ jet your elbows straight out
DO:
✅️ align wrists with shoulders
✅️ keep your back straight
✅️ angle elbows approx. 45 degrees
✅️ DROP TO YOUR KNEES if needed
I'm not going to lie,
body weight back exercises are hard to come by without a secondary piece of equipment.
That's why I use gymnastic rings for the majority of my back workouts.
Light and easy to carry ✅️
Secure to anything ✅️
Cheap ✅️
Lastly, gives you a hell of a workout ✅️
Everyone needs to start somewhere and sometimes going back to basics is necessary
A standing back row is a great starting point and a great way to work the back muscles without a pull-up bar
If you don't have an awesome park with equipment......a pole that you can wrap your hands around will work perfectly 👌
05/04/2022
Think you need to go to a gym and lift heavy objects to build muscle and gain strength❓️
Not at all❗️
Over the the next few months I'm going to show you how to build muscle and gain strength with little to no equipment.
ANYTIME & ANYWHERE
Remember there are NO Excuses ‼️
No Gym❓
No Problem❗️
Grab a set of resistance bands & check out these back burning exercises.
✨️ Hinge Motion
✨️ Seated Rows
✨️ Lat Raises
Check out my website (link in bio) to get started on or continue with your fitness journey 💪
02/03/2022
Happy Fat Tuesday 🍗🍚
Just because its Fat Tuesday doesn't mean you can't eat healthy.
Just means you get to eat MORE healthy foods 😋
As you can see I ❤ it spicy 🌶
Are you just lifting weights or accomplishing athletics❓
Lifting weights is great but moving your body is better.
Whether you were an athlete previously or have never been an athlete...... it's in You.
Don't just be a lifter.......be an athelte‼️
Check out the website and become the athlete I know you can be.
08/12/2021
I've said it before and I'll say it 1️⃣0️⃣0️⃣ times again.
Resistance bands are a great tool to have in your arsenal.
I enjoy using them to help fine tune my hinge motion.
I highly recommend getting a set of infinity loop resistance bands to assist in your fitness goals‼️
30/11/2021
Welcome to the limbo part of the year.
We are all still stuffed from Thanksgiving & frantically trying to buy presents for Christmas.
The new year is in 5 weeks but why not focus on your resolution....NOW‼️
You'll be surprised how much can change in the next 5 weeks.
10/11/2021
A great way to avoid plataueing is to work on an uneven surface.
What better uneven surface than SAND‼️
Sand will make that core scream 😱 afterwards, no matter the exercise.
Plus this also gives you a reason to travel to the beach! ⛱
02/11/2021
Pull-ups are NOT my strongest exercises and I hate doing them in public.
So I combatted that fear by doing pull-ups at the original Muscle Beach in Santa Monica....where everyone can watch 👀 you.
Best way to conquer a fear is to attack it head on, then it won't seem so scary afterwards!
26/10/2021
Can't believe it has been 2️⃣ weeks since we landed in California.
I truly believe travel is great medicine.
I was able to relax & recharge.
This experience allowed me to set a goal, save 💰💰 and see that goal become a reality.
Now it's your turn‼️
Set a goal, commit to that goal and allow it to blossom into a reality.
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