UPLFT Wellness Coaching

03/29/2025

Whether you've heard about keto, intermittent fasting, low-carb, they all share one common approach.

It's not about magic pills or complicated formulas – it's about one simple method: reducing daily calorie intake.

Whichever method you use, the core principle remains the same.

By consuming fewer calories than the body burns, weight loss occurs.

So how does this help you?

Understanding this principle can help shift your focus from the restrictive “one size fits all” dieting approach, to a varied & personalized nutrition plan centered on balanced nutrition.

03/29/2025

If you are new to UPLFT, I’d like to introduce myself.

My name is Jaden Joseph and I am a Fitness in Nutrition Coach in Victoria B.C.

I specialize in helping locals kickstart their fitness journeys and transform their health through 1:1 bespoke coaching.

I believe in transformation through education and consistent practice of the behaviours we wish to make a habit.

As such, this page serves as a hub for some of the lessons that I’ve learned on my fitness journey and the many transformations that I’ve been fortunate to witness first hand.

I hope you find something valuable here!

Jaden

11/13/2024

If I had to restart my nutrition journey and I could only take one piece of knowledge that I have today, I would tell myself to eat 1 gram of protein per pound of bodyweight daily.

Getting enough protein in can be tricky... Over the years I've picked up little "tricks" and "hacks" to increase my daily intake.

While no hack is going to substitute well portioned meals, I keep these tips in my back pocket to add a little boost every day.

I hope they help you too!

09/06/2024

Ever wonder what a calorie really is?

We see the word everywhere — on food labels, in diet plans, and even in our fitness apps.

But most of us don't stop to think about what it actually means.

A calorie isn’t just a number, it’s the key to understanding how our bodies use energy and maintain balance.

So, what’s behind this tiny yet powerful unit of energy?

Let’s break it down!

09/04/2024

In the world of nutrition, protein is essential for many bodily functions.

Whether we’re athletes, trying to lose weight, or just want to stay healthy, getting enough protein is key.

It helps repair muscles, keeps us feeling full, and supports weight management.

In this blog, I’ve listed ten high-protein foods that consistently make my diet rotation.

In the world of nutrition, protein is essential for many bodily functions. Whether we’re athletes, trying to lose weight, or just want to stay healthy, getting enough protein is key. It helps repair muscles, keeps us feeling full, and supports weight management. Below, I’ve listed ten high-prot

12/22/2023

With the holidays in full swing, I wanted to make a quick post to serve as a guide to navigating nutrition during the holidays.

This was written specifically for individuals who have fitness goals that they don’t want to abandon during the temptations of the festivites.

With that, I hope you enjoy, and get some value from this!

Happy Holidays:)

11/22/2023

A brief overview on highly restrictive dieting

It is important to mention that highly restrictive diets can provide short term benefits for certain people

Mainly athletes, models and actors needing to look or perform a certain way for a brief window

But largely speaking, the highly restrictive approach isn’t going to be conducive to long term sustainability for most people

This is because people don’t generally perform well when they’re heavily restricted for long periods of time

There is another way, that is admittedly less sexy of the surface

It involves developing nutritional literacy and building a strong foundation of habits that can be sustained over a long time horizon

Taking the time to invest in this method eventually results in an strong set of personalized healthy habits that create confidence and nutritional competence

11/19/2023

Four wellness principles for long term fitness

Having spent an inordinate amount of time in fitness spaces I’ve noticed a distinct set of traits that set people who are able to maintain consistency and people who aren’t apart

And it’s not a matter of exercise selection or program sophistication

It’s a set of attitudes and beliefs that are embodied over a long time horizon

They are what allow discipline and personal accountability to come to the surface when adversity hits (which it always will)

Luckily these attitudes and beliefs are learnable

Here are four of them

11/18/2023

Curious about how coaching works?

Or about where the value lies?

Here’s a simple graphic to illustrate

I like to break the coaching process down into 4 steps:

1. Proper goal setting
2. Barrier identification
3. Strategic planning to overcome barriers
4. Reflection and reiteration

Largely speaking, this is the process that we all go through whenever we want to pursue a new endeavour

Sometimes we go through this process unconsciously and get stuck at barriers without even realizing

Working with a coach is a tool to help make the development process more conscious and deliberate so that you can progress more efficiently without getting caught in pitfalls

This framework would actually hold true outside the realm of fitness as well

But this is just how I apply it in my area of expertise

I hope this helps

-JJ