12 weeks minimumFat Loss
Reduce body fat while maintaining strength, energy levels and a normal social life.
View programOnline Coaching, Australia and World Wide.
Leaner, stronger, and able to keep it.
In twelve weeks.
The Twelve Week Transformation is designed for people who’ve tried to get results on their own but struggle to stay consistent when life and work get busy. With a personalised plan built around your goals, schedule, and lifestyle, you’ll have the structure and support to build sustainable habits and make progress that lasts.
6 of 6 places remain for October.
Included in The Twelve Week Transformation
- A training program for the days you genuinely have, revised every four weeks
- Calorie and protein targets set for you, adjusted weekly
- A weekly review, as a call or in writing, every week for twelve weeks
- Technique assessed on any footage you send
Client results
See them all20kg of fat lost, with muscle and strength gained
One client, Fat Loss program. The figure is the client's own.
- In their own words
- 7 clients
- Before and after
- 3 published
Every result is published with written consent and traced to its source. None is estimated.
Built for your schedule
Sessions are planned around the hours you genuinely have available, including shift work, travel and irregular finishes.
Practical nutrition
Guidance designed to work alongside restaurant meals, work functions and family routines, without eliminating foods entirely.
Weekly progress reviews
Your training data, measurements and feedback are reviewed every week, and the program is adjusted in response.
Someone checking in
Progress is reviewed every week without you having to ask, and questions raised between reviews are answered the same working day.
Results you keep
Losing the weight is the part most people have managed before. Every program ends with a written plan for keeping the result once coaching ends.
Coaching programs
One method, four ways in
12 weeks minimum
16 weeks minimumMuscle Building
Increase muscle mass through structured progressive training and adequate nutrition.
View program
16 to 24 weeksBody Recomposition
Reduce body fat and increase muscle mass at the same time, over a longer timeframe.
View program
12 weeks, then reassessedTwelve Week Transformation
The Twelve Week Transformation is designed for people who’ve tried to get results on their own but struggle to stay consistent when life and work get busy. With a personalised plan built around your goals, schedule, and lifestyle, you’ll have the structure and support to build sustainable habits and make progress that lasts.
View programAbout your coach
Coaching built for demanding schedules.
I am Jakob McDowell, a Brisbane based coach with more than ten years across personal training, gym management and community recreation.
I have been where most of my clients start. I was overweight when I was younger, and the decision to change that is what eventually led me into this career. I have also had to rebuild from scratch more than once, including after a near fatal accident more than a decade ago.
That is why I do not think you need to live in a gym, eat perfectly, or give up your social life to get in good shape. Your life does not need to revolve around fitness. Fitness should help you get more out of your life.
Coaching is delivered individually and the number of active clients is capped, so that every program receives proper attention. Places become available as existing programs conclude.
More about Jakob
Jakob McDowell
Online Fitness Coach
The process
How coaching works
- 01
Application
A short form covering your goal, your weekly schedule and your training history. It takes approximately two minutes.
- 02
Consultation
A free call to discuss your circumstances and establish whether this coaching is appropriate for what you want to achieve.
- 03
Your program
A training and nutrition plan built around your available equipment, your experience level and your calendar.
- 04
Weekly review
Progress is assessed every week and the plan is adjusted as your circumstances and results change.
Client results
Transformations
Published with the written permission of the clients pictured. Where a figure is quoted it is the client's own. Where none is shown, none was supplied, and none has been estimated.
Before and after20kg of fat lost, with muscle and strength gained
Fat Loss
Before and afterFat Loss
Before and after coaching
Before and afterFat Loss
Before and after coaching
Individual results vary considerably. These are real clients and real figures, not a prediction of what any particular person will achieve.
In their words
What clients actually say
Real feedback from real clients.
8 weeks in and feeling like a new version of my self!
I'm in no shit the best shape of my life at 40 years old. I've always been a fairly active person surfing / golf / walking / tradie on the tools everyday. I've never really been "overweight" I guess I was a skinny fat guy fairly slim but had a little gut and soft round the edges. When I turned 40 I wanted to make a change. I didn't believe that just because I was older I should feel slow and sluggish but what I had been doing wasn't working and I felt burnt out and I wanted my spark back. I went to Jakob for help and I'm amazed on the progress we have made. He dialled in my diet and put together a program that works for me as a tradie in a small business owner who is generally fairly time poor. We started out pretty simple and once I got in the habit of the new routine we built from there. I used to dread going to the gym as it seemed like a big effort and now it's what I look forward to the most in my day because of the way it makes me feel! Pretty pumped to see what the next eight weeks bring! Thanks so much for your help Jakob. Let's smash it!
Lukas, 40 · 8 weeks in
“I wanted to drop body fat without losing the muscle I had already built, and that is exactly what has happened. Jakob adjusts things every week based on what is actually going on for me, not a fixed plan I have to force myself into. I am leaner and stronger than when I started, and none of it has felt like punishment.”
Seif Koura
Lost body fat while building muscle at the same time · Body Recomposition
“I have been skinny my whole life and always assumed that was just how my body worked. Jakob did not treat that as an excuse. The muscle I have put on has actually surprised people who have known me for years, which says more than anything I could write here.”
Zane Gomez
Visible muscle growth despite a naturally lean frame · Muscle Building
Published with each client's consent. Individual results vary considerably and are not a prediction of what any particular person will achieve.
Free resource
A practical guide to fat loss on a limited schedule
A concise guide covering the five factors that make the greatest difference when training time is limited, including what to do in the week you would normally fall off. You will also receive one short email a week on training and nutrition. One click removes you at any time.
6 of 6 places remain for October.
Apply for one of this month's places
If you have started well before and stopped once life got busy, that is the situation this coaching is built for. The application takes about two minutes and the call is free.