Jade Fitness

Jade Fitness Elite Fitness & Nutrition Coach. Specializing in helping people get fit & healthy The Jadeway

Elite Vancouver Fitness & Nutrition Coach
Specializing in helping people get fit & healthy The Jadeway
In-Person Coaching and Custom Online Coaching
Personal Trainer

Ideally, your calorie intake would be consistent, but daily fluctuations can happen. If you pay attention to your “avera...
05/28/2026

Ideally, your calorie intake would be consistent, but daily fluctuations can happen. If you pay attention to your “average” for the weeks/month you’ll really see where you need to tighten things up. Usually it’s “snacking” and “weekends”

I often see a calorie surplus by the end of my clients weeks even though they felt like most of their days were really healthy and they hit their targets.

Tracking apps have gotten really easy to use these days. You are on your phone all day anyways.

Give calorie tracking a solid chance for 3-4 weeks and it can be a game changer. No fancy fat loss drugs needed.

We’ve been lucky enough to get in to the new Evolve Strength & Fitness location to test everything out and have some fu...
11/24/2024

We’ve been lucky enough to get in to the new Evolve Strength & Fitness location to test everything out and have some fun before they open next week. I have a feeling my glutes are going to be very sore tomorrow. 🔥🍑The glute area in this gym is amazing! I’m very excited to get my clients in here soon!

I hear this misunderstanding all the time. Even from coaches. Let’s quickly go over it so you can school someone if it c...
01/12/2024

I hear this misunderstanding all the time. Even from coaches. Let’s quickly go over it so you can school someone if it comes up.

Fat never turns into muscle no matter how hard you try. You can however, lose fat and gain muscle if you work hard at it. With that, the weight on the scale may stay similar which can give the illusion of turning the fat into muscle. This is referred to as changing your Body Composition.

The same goes for muscle into fat. If you stop training hard your muscles won’t turn into fat. Your muscle will just atrophy and shrink. If however you keep eating at the same high calorie amount that you were using to maintain a high amount of muscle then while your muscle atrophy’s you will be putting on fat. So in this case you will be replacing muscle with fat.

TLDR; muscle and fat don’t magically turn into each other.

Let’s make 2024 the year of less fitness excuses.💪🏼💥
01/09/2024

Let’s make 2024 the year of less fitness excuses.
💪🏼💥

💪🏼💥
12/29/2023

💪🏼💥

Pretty sure I don’t need some huge write-up on how important it is not to view your exercise as a chore.Instead, I’ll ju...
12/22/2023

Pretty sure I don’t need some huge write-up on how important it is not to view your exercise as a chore.

Instead, I’ll just tell you something I’ve always noticed over the past 20 years of coaching clients.

The clients who I can tell look forward to their workouts (with or without me) have always seen the greatest results vs. those who show up because they felt like they needed to. 

There has always been such a massive difference between those who enjoy pushing themselves in the gym and those who are just wanting to “get through it”.

With that being said, hopefully, this year you can remind yourself: You don’t “Have to Workout” - You “Get To Workout”

That one simple mindset shift can make all the difference my friends!

The reality is, there is no such thing as an exercise or circuit of exercises that are good for toning. Being able to vi...
12/21/2023

The reality is, there is no such thing as an exercise or circuit of exercises that are good for toning. Being able to visibly see the tone in specific parts of your body is due to many factors. The big one being how lean you are.

Lean people are generally considered “toned” as you can see their clearly defined muscle definition…even if they don’t have a lot of muscle mass.

- Want your triceps to look more “toned”? Train them hard and frequently while also focusing on your diet. As you lose overall body fat you will see the tone in your triceps appear.

- If you already have a low body fat percentage but don’t visibly see “tone” in your triceps it means you need to train that area harder and more often. As you build up the muscle you will see more Tone/Definition in them.

This isn’t going to happen from a few exercise band movements or light dumbbell arm swings per week. You are going to have to put some real effort and work into this.

For decades magazines like Shape and Cosmo lied to us (especially women). They told women if they hit the weights they’d get bulky and instead, they needed to focus on super light, high-rep exercises to get “toned”.

There isn’t anything inherently wrong with doing light, high-rep exercises. It just might not be the method you need.

TL;DR: If visible tone is what you are after you’ll have to focus on getting leaner...if you are already lean and still don’t see definition/tone then you need to focus on putting some actual muscle on for it to be visible.

Let’s make 2024 the year of focus on your health and fitness! If you need help shoot me a message or drop a comment below.

I get asked this question all the time, as I’m sure many of you fellow coaches do as well. To be totally honest, I’m not...
12/18/2023

I get asked this question all the time, as I’m sure many of you fellow coaches do as well. To be totally honest, I’m not motivated all the time. I have many days, weeks or even months where my motivation is low.

This is totally normal for most people. Even coaches.

Here are a couple tips I use that might help you get and stay motivated for your training this coming year.

- Book your exercise sessions into your daily or weekly calendar. If it’s not scheduled you’ll tell yourself “I’ll do it later” and later usually won’t happen.

- Often, it can take about 10-15 minutes into a workout till you start feeling good and you’re glad you forced yourself to get moving. Tell yourself this on a low-motivation day. “I’m going to give it 10-15 minutes and see how I feel”. It’s going to be rare you say “Nope, I’m still not feeling it” and walk out.

- Maybe you need to change where you exercise from time to time. Either switching gyms entirely or doing some drop-ins at other locations just for a change of scenery, different exercise machines and a different vibe. This can actually make a massive difference!

- If you don’t have much time during the week then make weekend workouts a priority. This might keep you from staying up late on the weekends and drinking too much anyway. I have clients book in with me on Saturday mornings just for this reason.

- And of course, make sure to get enough sleep each night as if you are constantly running a sleep deficit it becomes very hard to have the motivation to train each week.

Hope these tips help my friends.

Let’s make 2024 the year of focus on your health and fitness! If you need help shoot me a message or drop a comment below.

Often I’ll get clients skip their training sessions when it lands on their birthday. Not because they too are busy with ...
12/14/2023

Often I’ll get clients skip their training sessions when it lands on their birthday. Not because they too are busy with fun birthday celebrations, but because to them it’s their day and they shouldn’t have to work hard on their special day.

Personally, I’ll always train on my birthday if it’s a scheduled training day for me. If this is my special day you better believe I’m going to do something special for myself like exercise.

If you can’t imagine exercising on your birthday that’s a good indication you don’t actually like exercise. I hate to break it to you, but If you don’t learn to love exercise the odds of you reaching your so-called fitness goals this coming year are pretty slim. And by pretty slim I mean like zero.

In 20 years of working with people, I don’t think I’ve ever helped someone get in great shape who didn’t at least somewhere along their journey learn to love training. The clients who dread working out and think of it like a chore always plateau and rarely break through it.

Sometimes we need a little tough love to help us get motivated. So here it is: Stop treating exercise like it’s a chore. Start telling yourself that you GET TO WORK OUT today instead of I HAVE TO WORK OUT today.

Odds are if you won’t exercise on your Birthday, you probably won’t exercise on a Stat holiday either...or even possibly weekends. More than likely you’ve already put your exercise routine on pause “till the New Year” because you told yourself “You just have too much going on.”

Time goes by very fast, if you don’t stop making excuses you are going to wake up and in the blink of an eye 5 years will have gone by and you could be in the EXACT same place you are now.

People in great shape don’t make excuses and take every birthday, weekend and stat holiday off from the gym my friends.

Let’s make 2024 the year you focus on your health and fitness and get results! If you need help shoot me a message or drop a comment below.

Over the years I’ve seen many clients get in great shape even if their diets weren’t perfect. Those people, however, wer...
12/11/2023

Over the years I’ve seen many clients get in great shape even if their diets weren’t perfect. Those people, however, were very consistent with their exercise routines. On the flip side, I’ve seen many clients be super consistent with their diets and kind of inconsistent with their training yet still get lean and see results.

Then, of course, I have the outliers who have both their diets and exercise routines dialled in. They always see dramatic results quickly.

I rarely see clients get results if nothing is consistent. They spin their wheels for months and even years. Often they keep saying things like: “I know what to do I just need to do it.” Sound familiar?

Consistency with some portion of health and fitness has to happen if you want to see results…Period. 

Pick something healthy you think you can be consistent with and put your focus there for a month. As that thing or things become habitual start adding another thing into the mix. Maybe you finally get your nutrition dialled in but getting a regular sleep schedule is an issue…this can then be your next focus.

The reality is, if you don’t put some focus into being consistent, next year will be exactly the same as this past year. Stop saying you are going to get in shape this year and lets make it a reality!

If you need help shoot me a message or drop a comment below.

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Vancouver, BC

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Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 12pm
Saturday 9am - 12pm

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