Jake's Gym OC, Irvine, CA (2026)

10/05/2021

I can't stress this enough!

Please consider these things next time you see your favorite influencer post their "fat burning diet" or criticize someone for the way they eat. Plus, 90% of people on IG aren't qualified to be giving specific advice or programs.

For example, if you see someone speaking ill of any macro (fat/protein/carbohydrate), they are one of those who aren't qualified to be speaking on it. I know a few people who speak from purely from anecdotal evidence and disregard the actual evidence out there when it doesn't align with their beliefs. Cognitive dissonance is probably one of the biggest problems within the field of personal health because people are so attached to their own ways of success or their favorite IG influencer.

I am merely a nutritionist and nothing more. For those with health issues such as food allergies, Crohn's disease, diabetes, etc. please, please, please GO OUT AND SEEK A REGISTERED DIETITIAN. Contrary to popular belief, even doctors are not great candidates for seeking nutritional advice as they only receive one unit of it in med school.

With all that being said, be careful what you take in from others on social media, because in some cases, it will do way more harm than good.

09/30/2021

Something I think that is completely looked over and not stated enough is the importance of starting small and being consistent in your approach to your health and fitness goals.

Many people start off by making every change under the sun and they continue with it for a short time so before they miss one day of it and completely throw it all away because they saw that even though they stuck to 80% of the changes that day, they didn't get a 100% like the days priors, and that to them, was complete failure.

What happens? They back to their old ways.

Many people start off by making every change under the sun and they continue with it for a short time so before they miss one day of it and completely throw it all away because they saw that even though they stuck to 80% of the changes that day, they didn't get a 100% like the days priors, and that to them, was a complete failure.

Whether it be a solid support system or just doing something small every day to build momentum, just remember an accumulation of something will always be more than an accumulation of nothing.

Psychology is such an important component in our quest for health and fitness because we could know everything there is to know about dieting, but it's all for not if we can't execute it properly. Even I, myself, am trying to figure out the best ways for me to adhere to the training and progressing on my goals.

09/29/2021

So here is one of the most basic charts you will see for calories for each of the macros. We put this inforgraphic together because this starts us off with the most rudimentary basics of nutrition.

There's more to macros and the types of food that yield these specific macros, but from just looking at the picture we can picture couple things. Fat has more calories per gram than protein and carbs. Think of peanut butter for fats. It has a bit of calories for just two small tablespoons and can often be the culprit of extra unaccounted calories in our diet.

Then you have protein. People think chicken breasts or protein powder. These foods are can be low in calories.

Then you have carbohydrates (CHOs). Foods that come time to mind for being straight CHO's are rice, bread, pasta. Know you also have things like brocolli and other vegetables that are pretty much entirely CHOs as well, but are roughage and more satiating. There is soo much more to food than saying one of the three macro groups or top dog. You have plenty of foods that are a mix of the macros as well. Yogurt, cupcakes, and eggs are all examples foods that have a comboniation of a couple of the macros.

None of these macros are inherently bad for you and all of them have their own place in regards to our nutrition, but they will all tie into a bigger picture with caloric surplus/deficit, satiation, dieting behaviors, etc. especially when approaching body recomposition goals so keep that in mind as we move forward.

09/27/2021

Here at JGOC, we don't discriminate against any foods. If we stopped eating everything the gurus and documentaries told us to, that would basically leave us with a plate full of ice cubes. 😂

Rather than tearing down diets, macros, and specific foods on this page, we want to tell about all the great health benefits there are because food is amazing!

We wanted to come out the gates with a bang on this segment so that's why we are starting with the Kiwi 🥝. If there ever was a super food, this fruit would be one of the closest to it.

1. It contains more potassium than a banana
2. More Vitamin C than an orange
3. More Vitamin E & K than an avocado
4. Contains a large amount of fiber

A small fun fact as well is that Kiwi contains inositol. Some studies show that people who are depressed may have lower than normal levels of inositol in their spinal fluid. Also, inositol helps with the action of serotonin, which is neurotransmitter known to be a factor in depression.

Next time you're in the grocery grab one of these low calorie, high fiber sweet treats!

09/22/2021

"What's the best exercise for my abs? Is squatting bad for my knees? Is lots of cardio the best way to get leaner? Do I have to do bench press?""...Well, IT DEPENDS.

So often, in our fitness endeavors, we look for black and white answers. I wish it was as easy as yes and no, but almost every question asked will always have a grey area. We have to define what your goals are and what you are trying to achieve. Everyone wants to have abs, have a 40"" plus vertical, bench 500lbs, and have a physique that mimics their favorite influencer, but in reality, there is no one program that achieves it all and that's where we need to start first.

You need to be specific, and realistic in your goal setting so that you will always be able to go back to what you're trying to achieve. Some may be specific to sports, others to general aesthetics, but whatever the reason, it needs to be clear and concise so that you don't stray away from it in your pursuit.

Let's take the "best exercise for abs" question. It depends. Are you trying to see your abs? If so, prioritizing your caloric deficit, macros, and increasing your activity will take precedent over the exercise you select since low body fat is required for you to see them. Are you trying to get a stronger core for playing sports? Well then sports specificity comes into play and choosing an exercise that will have carry over into your actual sport will be the highest priority. Lastly, maybe your just trying to add in a core movement to your training regimen because you don't bother training abs since you can't see them anyways. Well in this scenario, we would prioritize are exercise selection in a way that would have benefits and carry over into the real world with everyday activities and that's where we would go.

All in all, this comes down to specifying your goals and what you're trying to achieve we will make sure to specify it as we go along.

09/20/2021

So it might not be that much of a surprise, but for those of you who haven't seen my recent stories on IG, WE FOUND A GYM! 🏋️

During the pandemic, it was difficult to find a facility for a number of reasons, which led us to pivoting away from it, and to a mobile van. We could go anywhere with what we had, but the caveat to that was us being limited to certain areas. Also driving the van and then taking my massage equipment in my car took quite some time because of the back and forth.

With this facility, we have access to both services under one roof as well as all the equipment we could want! Our website is brand new and there will be lots to come as well as updates to our services! Be on the lookout and we are excited for what we have in store for you!

03/09/2021

Happy International Women’s Day to this one right here! I’m not sure I’d even be coming back to this is if it wasn’t for her encouragement and support over the last few years. We really wanted to make this year the one for taking a big step forward with the pursuit of our goals.

The best part is that one of these pursuits, that we had our sights set on, actually involves us working side by side and I can’t wait to learn because this has always been something in Nancy’s wheelhouse. As most of you know Nancy’s culinary creativity is unmatched and we can’t wait to show what’s in store in the upcoming month! Even though it’s Monday, you’re still my crush every day of the week and I can’t wait to see you crush it on everything you’ve set out to do this year!

03/05/2021

Hey all! Long time no see. I know it’s been a little while, about 4 years to be exact, but I am here to dust off the cobwebs from this page and get back in action. I spent the last 4 years with some struggles, both mental and physical, but with all of us having gone through 2020 together, and the bar being set pretty low for 2021, I wanted to take a chance and get back to pursuing this once again. Jake’s Gym OC is going BIG! 🎉

We're currently under construction 🚧 & in the process of launching an even better service! This page will not only be promotion but for pieces of extended education and a virtual diary for my own progress. Over the last four years, I have gained quite a bit of weight and as bad as it is that I let myself get here, I wanted to take this as opportunity to document and log everything on the way back down.

I have yo-yo’d throughout the years with my weight, and I wanted to use this platform to show you all different solutions for approaching your goals with body recomposition (weight loss/fat loss). I think it will be beneficial because you can see some of the methods I implement to get back to a lower weight. Obviously, everyone is different in their approach, eating behaviors, and exercise habits, so I think that the more ways I can show you how you can approach these goals, the better set up you will be for succeeding or finding some realistic and sticking with it.

So HOLD TIGHT & we’ll be up and running soon! 🏋️

02/18/2017

This is one of the main meals of my diet. I eat this meal, or some variation of it, probably 85% of the time throughout the year. I'll add in other ingredients such as grass fed beef, Dave's Killer bread, chicken sausage, bell peppers, etc. but this usually what it consists of on a day-to-day basis.
4 Free Range Eggs containing Omega 3
3/4th cup Egg Whites
85 grams Spinach Leaves
85 grams Mushroom
1 tbsp Trader Joe's Coconut Oil
What I love about this meal is how nutrient dense it is. High protein, high amounts of fat-soluble vitamins, and a good amount of vegetables. I try to vary what I put into it depending on how I am going along in the day. If I am behind on cosuming my veggies I'll throw in some extra veggies, or throw in beef if I am behind on my calorie consumption and need something more calorically dense (remember fat has 9 calories per gram!), or even substitute the eggs whites for a different protein source to have something different! It's great because I can add, or take out, a bunch of ingredients to cater to my requirements/preferences. Mix and match and find out what you like the most! Also, DON'T FRET THE FAT!!! Depending on what you hear on the news, hear from your friends, or see with certain diet fads there is always going to be a nutrient or two (usually carbs/fat), that are seen as the culprit for poor health or the reason why you don't have that six pack yet when this is simply not the case. Stay tuned as I'll be discussing the whole spectrum of fats, why you shouldn't be afraid of them, and what a lot of the latest research has been showing us!

02/14/2017

I am sure some of you that hit the gym quite often notice there’s always those people that never seem to progress with their lifts. They tend to lift the same weight with the same amount of reps, and some of them continue to look the same as well. Aside from factors possibly affecting them, such as poor nutrition🙊🙈, lack of sleep😴💤, etc. there is an underlying theme that usually resides within this issue of stagnation. Lack of program manipulation!

Don’t get caught up in the same rut as everyone else and make sure to use PROGRESSIVE OVERLOAD!↗ This term is defined as “the gradual increase of stress placed upon the body during resistance exercise training.” Many beginners make plenty of progress when they first come into the gym and that is because of multiple factors such as s brand new stimuli that has never been placed on the body before, increased neural adaptions, etc. which causes these people to buy into the mindset of “if it ain’t broke don’t fix it”.

What people don’t realize is that following their phase of “beginner gains”, they won’t be able to keep getting away with the same 3x8 set/rep scheme that they saw in the magazine 😳. You need to implement one of the principles of progression such as progressive overload. This can be as simple as increasing load (⬆intensity), increasing volume (⬆reps), altering the speed at which you perform your reps, and even shortening/lengthening the amount of time you rest in between your sets! Don’t adhere to trying to do 3 sets of 8-10 reps every time you hit the gym. Have heavy days, have light days, or even try to add one more working set to your exercise to help practice proper program manipulation!

***Use the previous chart of program variables to help you get a better idea of where to start in terms of reps/sets! For those who are beginners and completely brand new to training take advantage of reaping the benefits from “beginner gains”! Here’s a small sample with 5x5 training!
1st session 135lbs 5 sets of 5 reps (25 reps)
2nd session 145lbs 5 sets of 5 reps (25 reps) (Load⬆ from prev session)
3rd session 155lbs 5 sets of 5 reps/3 reps on 5th set (23 reps) (Load⬆/Volume⬇ to 23 reps)
4th session 155lbs 5 sets of 5 reps (25 reps) (Same load/Volume⬆ to 25 reps)
(Continue progression)

Jake's Gym OC

10/05/2021

09/30/2021

09/29/2021

09/27/2021

09/22/2021

09/20/2021

03/09/2021

03/05/2021

02/18/2017

02/14/2017

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