Strong with Julie

Join us today to talk about our top goals this year, lots of habits and habit stacking ;) and then we read your funny gym stories <3

Plus Christmas gift ideas!

Let’s chat!

Debunking them all!

Light hearted episode fun for a walk too!

Let’s talk about 5 common calorie deficit mistakes I see working with my weight loss clients 🤓 once we fix ‘‘em it’s smoooth sailing!

Goal setting together, grab a pen and paper🥳

Going over my daily supplements and why I take them!

Today we’re talking about drankin! 🥂 and how my relationship with alcohol has changed a bit

Walking you through my daily non-negotiables AND a weekend recap 💕

In this episode Julie covers 5 tips to help stop your holiday binges, hope it helps!

Welcome to episode 2 💕 you guys asked Bret questions and we answered them in this episode!

Cant wait to be in your ears all December long!!❤️❤️❤️

On todays episode I interviewed Catherine Nunez (@liftwithcat) @liftwithcat is online fitness coach who specializes in helping busy women make the most out of the time that they have! She is currently studying biomedical engineering and has a love for biomechanics and all things science-based. She has transformed her relationship with food and now helps women do the same! We talked all things fitness, nutrition, emotional eating… and the ten tips below! 1 - find out exactly what you’re eating - maintenace 2 - Dont over estimate how much you can do - never going to be 100% 3 - sleep - you need energy to do things during the day 4 - best time to start is when you are busy 5 - progressive overload - add 5 lbs to every exercise - test your failure 6 - 3 days of macro tracking rather than 7 7 - reignite motivation 8 - dial down to the basics 9 - use lifting session to meal prep or schedule your stuff 10 - get a coach

I hope this episode was helpful! Sorry for the stuffiness... can't kick this dang cold lol! HAVE A LOVELY WEEK! one time macro set up: juliexfit.shopcoaching waitlist: juliexfit.com instagram: @juliexfit

This week on Strong With Julie we’re breaking down the fitness questions!!!!!Should you workout when you’re sick?Does keto hurt muscle growth?Are carbs actually bad for you?Is a 200 cal surplus enough?When do you recalculate your macros?HOPE IT HELPS! IG / TT: @juliexfit YT: @juliexfittcoaching: juliexfit.com programs / planners: juliexfit.shop

If you want the holidays to feel different this year… start with the standard you set for yourself!!!!!!!!!Two Black Friday things to help you stay consistent:My coaching program at juliexfit.com BLACK FRIDAY sale!!! If you’ve been wanting support, custom macros, a plan, accountability, and structure… this is the week to jump in!1UP Nutrition is running their huge Black Friday sale and my code JULIEXFIT stacks on top of it. My favs are creatine monohydrate, vanilla protein, and fish oil!!!You’ve got this. Let’s make these last 6 weeks your turning point!!!!!!!!!

HI LOVES! Today we are talking about our FEELINGS!!! It’s not “just the winter blues.” Research shows up to 10% of women experience symptoms of seasonal affective disorder each year. In this episode I broke down 10 actionable ways to prevent SAD, regulate your mood naturally, and protect your mental health this winter!! I HOPE IT HELPS!!!IG: @juliexfit TT: @juliexfitYT: @juliexfitt

LETS TALK ABOUT UPF'S!!! Where to find me: IG: @juliexfit TT: @juliexfit YT: @juliexfittStudies discussed:Definition & scope: NOVA classification (Monteiro et al.), FAO brief; U.S. intake data (Steele et al., BMJ Open). PubMed+2Open Knowledge FAO+2Overeating on UPFs: NIH inpatient RCT (Hall et al., Cell Metabolism 2019) + summaries. Cell+1Eating rate/texture mechanism: analyses noting higher energy intake rate on UPF menus. ScienceDirectDepression risk: JAMA Network Open 2023 cohort; Harvard summary; umbrella review in BMJ 2024. JAMA Network+2Harvard Chan School of Public Health+2Glycemic swings & mood: Women’s Health Initiative analyses (Gangwisch et al.). PMCMicrobiome & sweeteners: Suez et al. (Nature 2014) + 2024 review. PubMed+1Hyper-palatable foods criteria: Fazzino et al. (Obesity 2019). PubMedDyes & behavior: FDA/OEHHA & meta-analyses showing small effects in susceptible kids. U.S. Food and Drug Administration+1Adolescents & mental health behaviors: Prospective Canadian cohort on sugary drinks & mental health. CDCHuberman Lab dopamine education: episodes/newsletter on intermittent dopamine spiking & motivation. 

I hope this episode was helpful!!! Find me on other platforms:IG + TT: @juliexfit YT: @juliexfittwebsite: juliexfit.com