JNK Online Coaching
★★★★★Trusted by 1,000+ women in perimenopause & menopause
“Jesse Korytko · Founder of JNK Online Coaching · 700+ menopause transformations”
The $27 guide to exercising without hot flashes or hours of cardio. Dumbbell or bodyweight, 3x a week, built for your hormones.
Tap play on the video below
Over 1,000 women in perimenopause and menopause have trained with Jesse. This is for you if…
One guide. Three workouts a week. A way to build muscle, drop weight and stop dreading the heat.
Three parts. Read Part 1 tonight, do your first workout tomorrow. Everything is written for a woman whose body just changed the rules on her.
The part that makes everything else make sense. Jesse explains what estrogen decline does to your thermostat, your cortisol and your muscle, and why the workouts that worked at 30 backfire now.
Four weeks of done-for-you sessions. Every exercise has a dumbbell version and a bodyweight version, with the pacing and rest built in so you finish strong instead of soaked.
Training is only half of it. Part 3 shows you how to eat around your workouts so you recover, sleep better and stop the 3 PM crash, using the same principles behind Jesse’s 700+ transformations.
With your order today
Everything below is included with your $27 guide today.
The reason Jesse’s clients get results isn’t the workouts. It’s the plan. On this call, a member of Jesse’s team looks at where you are, what you’ve tried, and what’s going on with your hormones, sleep and schedule, and maps your next 30 days.
Bring your questions about hot flashes, thyroid, joints, anything. Book it any time after you get the guide.
One page you stick on the fridge. Everything that turns a workout into a hot flash, and the fix for each one: room temperature, what to wear, when to train, what to drink before and during, and the foods that make night sweats worse.
Read it once and you’ll never wonder “why am I so hot?” mid-set again.
A guided five-minute breathing and cool-down routine to bring your core temperature and heart rate down fast, after a workout or when a hot flash hits at 2 AM.
Press play, follow the voice, done. It’s the difference between a workout that ruins your afternoon and one that gives you energy.
Never guess at form. Every exercise in the guide is demonstrated on video, with the dumbbell version, the bodyweight version and the joint-friendly swap, so you train safely from day one.
“What do I do today?” Answered. A printable two-week calendar that tells you which workout, which rest day and which cool-down, plus a simple tracker for weight, hot flashes, sleep and energy so you can see it working.
Jesse has spent 9 years coaching exclusively in one niche: women in perimenopause and menopause. Over 700 transformations, 330 active clients, and a team of 8 coaches, all dedicated to one goal. Helping women reclaim their body and confidence in the second half of their life.
He holds 15+ certifications including Precision Nutrition, biomechanics, and menopause-specific programming. In his spare time, he’s listening to menopause research podcasts. He’s not doing this for the trend. He believes this is his calling.
Yeah, he’s a guy coaching women in menopause. But after working with over 1,000 women, he understands what you’re going through in a way most coaches simply don’t. His system works because it was built entirely around your hormones, your inflammation, and your stage of life.
Today he runs JNK Online Coaching and hosts the Find Yourself With Fitness podcast. The Hot Flash-Friendly Home Workout is the simplest way to start training the way his clients do: from home, without overheating, for $27.
Most workout plans were designed for a younger body. They chase sweat and heart rate, which in menopause means cortisol, hot flashes and a stalled scale. Low-heat training works with your hormones, not against them.
Lift (dumbbells or your bodyweight) instead of chasing a heart rate. Muscle raises your metabolism all day, and it doesn’t spike your core temperature the way cardio does.
Precise rest ratios, pacing and set-up rules keep your temperature down so you finish every session instead of quitting drenched at minute ten.
Eat enough protein and drink enough to actually recover. Under-eating is why the scale is stuck; recovery is how the results stick.
You stop punishing your body. You train three times a week, about 30 minutes, at home, and lose the weight without the hot flashes, the dizziness or the two-hour recovery on the couch.
Every workout ends in a hot flash?
Part 1 explains why, and the workouts in Part 2 are built with cooling breaks and pacing, so you finish every session.
Belly fat won’t budge no matter how much cardio you do?
Strength-first training plus the fuel rules in Part 3 lower inflammation and rebuild your metabolism, which is what actually moves the scale after 40.
Knees, shoulders or back hurt?
Every exercise has a joint-friendly swap, shown on video in the Demo Library, so pain never becomes the reason you stop.
No time, no gym, no equipment?
Three 30-minute sessions a week, at home, bodyweight-only if you want. The 14-Day Calendar tells you exactly what to do each day, so you never have to think about it.
These are the most common questions we get, and the honest answer is that most of the women Jesse has coached came in with at least one of them.
The approach is built around lowering inflammation, balancing blood sugar and supporting your hormones. Many active clients have hypothyroidism, Hashimoto’s or diabetes (Jesse himself has hypothyroidism). It works in perimenopause, menopause and post-menopause because the hormonal shifts are similar. And every movement has a joint-friendly version.
You don’t have to take our word for it. Read Part 1 tonight, do Workout A tomorrow, and notice how you feel an hour later. That’s the test.
Since you’ve read this far and haven’t ordered yet… I’m assuming you’re interested but still on the fence. I get the hesitation. You’ve probably bought a “program” before.
So let’s take all the risk off of you, and I’ll take it all on.
Here’s how it works: grab the guide. Read Part 1 tonight. Do Workout A tomorrow, in your living room, with or without dumbbells.
One of two things will happen. One: you finish the workout without overheating, and you finally have a way to train that your body agrees with. Or two: it doesn’t work for you. Then you message my team within 30 days and we refund every penny. You keep the bonuses.
That way, the only possible outcome is you win.
For the scrollers…
I get it. You’re busy and you want to cut to the chase. Here’s the short version of everything you get for just $27:
Yes. That’s exactly who this was written for. The workouts are strength-based, paced with cooling breaks, and come with a set-up checklist (room, clothing, hydration, timing) so your core temperature stays down. There’s also a protocol for what to do if a flash hits mid-set, so one hot flash never ends your workout.
The complete The Hot Flash-Friendly Home Workout guide (Part 1 The Cool Foundations · Part 2 twelve low-heat home workouts · Part 3 Fuel & Recovery), plus five free bonuses: a 1:1 Menopause Strategy Call with Jesse’s team, the Overheating Fix Cheat Sheet, the 5-Minute Cool-Down Reset audio, the Exercise Demo Library, and the 14-Day Kickstart Calendar & Progress Tracker.
No. Every exercise has a bodyweight-only version. If you have a pair of dumbbells you’ll progress faster, but it’s never required to get started and see results.
Three sessions a week, about 30 minutes each, at home. The 14-Day Calendar tells you exactly what to do each day so there’s no planning on your end.
Yes. The approach is built around lowering inflammation, balancing blood sugar and supporting your hormones, all of which directly benefit these conditions. Many of Jesse’s active clients have these diagnoses. Jesse himself has hypothyroidism.
Absolutely. The strategies apply to women in perimenopause, menopause and post-menopause. The hormonal shifts are similar and the approach works regardless of where you are in that journey.
Yes. Every movement has a joint-friendly swap, and the Exercise Demo Library shows you each one on video with cues for sore knees, shoulders and backs. Sandra went from barely walking to jogging without pain; Terri, in her 60s, no longer has constant pain.
Most programs were designed for younger bodies. They don’t account for cortisol, inflammation, gut health or the hormonal shifts that change how your body responds to food and exercise after 40. This was built from the ground up for women at this stage of life, and refined over 9 years and 1,000+ clients.
No. Those are the workouts that spike cortisol and hot flashes in menopause. This is strength-first training with built-in cooling: dumbbells or bodyweight, precise rest ratios, about 30 minutes. You’ll still sweat a little. You won’t be dizzy and drenched.
Yes. 30 days, no questions asked. Read Part 1, do Workout A, and if it doesn’t help you, email us within 30 days for a full refund. You keep the bonuses.
Instantly. After checkout you’ll get an email with your download link for the guide and cheat sheet, access to the Demo Library and audio, and a link to book your Strategy Call. Everything works on your phone.
$27 gets you everything on this page. The Strategy Call is there to help you plan, not to pressure you. If you later want 1-on-1 coaching with Jesse’s team we’ll tell you about it, but nothing is required.
Yes. It’s a digital guide and video library, so it works anywhere. Jesse’s clients are across Canada, the US and beyond.
JNK Online Coaching is Jesse Korytko’s company: a team of 8 coaches working exclusively with women in perimenopause and menopause, with 700+ transformations to date. The guide is the simplest way to start; if you want deeper 1-on-1 support later, we’ll show you how, but there’s no obligation.