Jake Campus Nutrition

Jake Campus Nutrition 💪🏼 We help women lose fat & get strong.
❤️‍🩹Hormone & health focused coaching
📲 Online nutrition & training plans Lose weight. Gain muscle. Get fitter.

Manage digestive issues. Whatever your goal, we’re here to help you be the best version of yourself.

26/02/2026

Don't you love it when your followers back you before you even read the comments 🤝🫶 THATS why I keep showing up is you guys give so much appreciation I love being able to help in any way.

Word to others in this space you don't get respect by giving disrespect.

Write that down ✍️

25/02/2026

Raw vs Cooked Weight… and why this could be ruining your accuracy 👀

If you’re tracking your food but not seeing progress, this might be why.

When you cook food, the weight changes, not the calories.

• Meat loses water and becomes lighter
• Rice and pasta absorb water and become heavier

So 100g raw chicken is NOT the same as 100g cooked chicken.

And 100g raw rice is very different to 100g cooked rice.

If your MyFitnessPal entry says “100g chicken breast (raw)” but you weighed it cooked… your macros will be off. Over time, those small inconsistencies add up, especially in a fat loss phase where precision matters.

The key isn’t obsessing, it’s being consistent.

✔️ If you track raw, always weigh raw.
✔️ If you track cooked, always weigh cooked.
✔️ Make sure the database entry matches how you weighed it.

Accuracy creates predictability.
Predictability creates results.

Comment MFP and I’ll send you my free MyFitnessPal guide so you can tighten up your tracking methods 📲

24/02/2026

Perimenopause isn’t the time to train harder and eat less.

It’s the time to train smarter and fuel properly.

As hormones begin to fluctuate, your body becomes more sensitive to stress, recovery demands increase, and muscle becomes even more important.

Here’s what I focus on with my perimenopause clients:

Nutrition 🥗

Protein is a non-negotiable.

Aim for 1.8–2.2g per kg of bodyweight daily to protect lean muscle, support metabolism, and improve satiety.

Dietary fats matter too.

Around 0.8–1g per kg of bodyweight (minimum) to support hormone production and overall health.

Then allocate the remaining calories to carbohydrates to fuel training, recovery, mood, and thyroid function.

No cutting carbs.
No slashing calories into the ground.

Training 🏋🏻‍♀️

You don’t need hours of cardio. In fact, excessive cardio can increase systemic stress and impact recovery.

Instead:

• 2–4 resistance sessions per week to maintain muscle, strength, bone density, and insulin sensitivity.

• Daily step targets for low impact output that supports fat loss without spiking cortisol.

Perimenopause requires structure, adequate fuel, and progressive resistance training.

If you feel like what used to work isn’t working anymore, that’s your sign your strategy needs to evolve.

If you feel like you need help during this time, send me a DM so I can help or if you want to understand how to learn how to track your daily intake comment MFP and I’ll send you my free guide ⬇️

23/02/2026

If you’re serious about maintenance or fat loss… you need to get serious about accuracy.

Eyeballing portions is one of the biggest reasons people think they’re “in a deficit” but aren’t actually seeing progress.

A food scale removes the guesswork.

In a fat loss phase, small overestimations add up quickly. An extra 20–30g of peanut butter, rice, cereal or oil each day can be the difference between progress and plateau. In maintenance, inaccurate tracking can slowly push you into a surplus without realising.

In this video I’m showing you two simple methods:

✔️ Pouring ingredients directly into a bowl on the scale (zero it first, then add your food).

✔️ Taking food out of the packaging and weighing the exact amount you plan to eat.

Both are quick. Both are accurate. Both protect your results.

You don’t need to track forever but if you want predictable, repeatable progress, accuracy matters.

Comment MFP if you want my free MyFitnessPal guide to make tracking easier 👇

22/02/2026

One of the most butchered exercises you’ll see in the gym 😅❌

Struggling to grow your triceps or feel that mind-muscle connection? ⬇️

It might be time to check your form on one of the most butchered exercises in the gym…the cable tricep pressdown.

Where most people go wrong:

❌ Incorrect hand placement
❌ Elbows flaring out
❌ Forearms coming too high on the return
❌ Swinging the body (aka, using too much weight)

Try this instead:

✔️ Tuck your elbows in tight to your sides
✔️ Imagine a bar connecting your elbows, don’t let them drift
✔️ Slight scapula retraction to lock your shoulders in place
✔️ Press down fully, squeezing your triceps at the bottom
✔️ Keep elbows fixed as you return to the starting position

If you’re wanting to achieve noticeable results in the gym (hopefully most people 😅) you need to focus on mastering your form instead of focusing on how heavy you can lift.

Hit SAVE on this video and use these cues for your next upper session.

Let me know if you found this helpful in the comments below or if there’s other exercises you want to see broken down like this ⬇️

20/02/2026

Cutting carbs to lose weight? 😅❌

Let’s clear something up: seeing the scale drop after ditching carbs doesn’t mean you’ve lost body fat.

Here’s what’s actually happening👇

Carbohydrates are stored in the body as glycogen, and for every 1g of glycogen, your body retains approximately 3–4g of water. So when you cut, say, 200g of carbs, you might lose 600–800g of water weight almost instantly.

That fast “1kg drop” on the scales in the first few days? Mostly water, not fat.

⚠️ The downside of cutting carbs too aggressively:

Reduced glycogen = flat muscles

Low fuel = decreased training performance
Inadequate energy intake = poor recovery and reduced output

Long-term = low compliance

However, clients on a balanced macronutrient plan often experience:

✔️ Better training intensity
✔️ Improved adherence
✔️ Greater overall energy availability
✔️ Preservation of lean mass

Don’t demonise carbs. Prioritise total energy balance, macronutrient distribution, and performance-based nutrition to support sustainable fat loss and long-term results.

19/02/2026

You don’t need to cut out entire food groups to lose fat.

But you do need to understand that 400 calories of one food is not the same as 400 calories of another when it comes to hunger.

Calories determine fat loss.
But satiation determines adherence.

For example:
400 calories of pastries, chocolate or nut butters will digest quickly and likely leave you hungry soon after.

400 calories of:
• Lean protein (chicken, Greek yoghurt, eggs)
• High-fibre carbs (potatoes, oats, fruit, wholegrains)
• High-volume vegetables
• Meals with a good protein + fibre combo

…will take longer to digest, stabilise blood sugar, and physically fill your stomach.

During a deficit, hunger is the biggest reason people fall off track.

This is why food volume, fibre, and protein matter so much.

You don’t need to eliminate foods.
You need to build your calories intelligently so you can stay full, fuel training, and actually stick to the plan.

Fat loss isn’t about restriction, it’s about structure.

Comment MFP for my free guide to tracking & understanding macros! ⬇️

18/02/2026

Your skin is often a reflection of what’s happening internally 👀

If you’re constantly dealing with breakouts, inflammation, dullness or congestion… it might not just be “bad skin.” It could be your gut asking for support.

Your gut and skin are closely connected through the gut–skin axis. When digestion is compromised, gut bacteria are imbalanced, or inflammation is high, it can show up externally as acne, redness, eczema or flare-ups.

But, it’s rarely just one thing.

It could be:
• Hormone imbalances (estrogen, progesterone, androgens, cortisol)
• Food intolerances or poor nutrient intake
• High stress & poor sleep
• Chronic dieting or under-eating
• Low fibre intake and poor gut diversity

If you’re only treating the surface, you’re missing the root cause.

Clear skin isn’t just about better skincare… it’s about better internal regulation.

Comment START if you want help exploring what’s actually driving your symptoms and putting a structured plan in place to fix it.

17/02/2026

Simple swaps to help you save calories 🛒

A small food swap can make a big difference in your overall fat loss total for the week.

There’s no reason why you can’t enjoy the foods you love, however when you’re in a calorie deficit we want to spend our calories wisely to ensure we feel satiated and satisfied after each meal.

Here’s a few examples where you can save 40-80 calories per item by just making a lower calorie swap! Imagine if you did that for every condiment or packaged items you eat in a day, how many calories do you think you could save yourself?

17/02/2026

“Cheat meals” and “refeeds” 🍔 whatever you prefer to call them, they should be used with intention, not emotion.

I personally refer to them as free meals, and when implemented correctly, they serve a purpose. They can improve enjoyment, support training performance, slow the rate of fat loss when needed, and even assist with sleep quality.

A cheat meal is typically unplanned. Calories aren’t considered, portions aren’t controlled, and there’s usually no strategic reason behind it, it’s simply an off-plan meal driven by impulse.

A refeed, on the other hand, is structured. It’s a planned increase in carbohydrates designed to support performance, improve recovery and sleep, reduce hunger, and positively influence metabolic output and fat loss response.

When I program a refeed for a client, carbohydrate intake may increase anywhere from 3–6x their usual daily amount, depending on body size and phase of dieting.

It’s normal to see a temporary increase on the scale, this is due to glycogen replenishment and water retention within the muscle cells and typically settles back down across the following days.

Strategy over spontaneity always wins. 🏆

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Lets get LIFETIME RESULTS by creating healthy LIFESTYLE HABITS!!