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

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

So many of us label ourselves as LAZY when what we’re really experiencing is overwhelm and decision fatigue!!! In this episode I broke down why your brain shuts down when life feels heavy, how that’s rooted in real neuroscience (nervous system dysregulation), and why beating yourself up only keeps you stuck :(TOPICS COVERED:The difference between laziness vs overwhelmHow stress, perfectionism, and mental overload trigger paralysisScience backed tools to get back into motion... even when you don’t “feel like it”Small habits to rebuild confidence and consistency againA faith grounded reminder that discipline is built not bought! If you’ve been hard on yourself lately, this episode will feel like a deep breath and a gentle push forward 💛 HOPE IT HELPS LOVE YA! IG: @juliexfit TT: @juliexfit YT: @juliexfittcoaching: juliexfit.comprograms and planners: juliexfit.shop (code "OCTOBER20" to save!)

In this episode, I’m sharing:✨ What FOMO actually looks like in fitness✨ Why it kills confidence + progress✨ How to flip it into JOMO (joy of missing out)✨ 5 tools you can use TODAY to let go of FOMO for goodYou’re not missing out when you choose alignment. You’re actually gaining energy, strength, and self-trust!!!!!!!!!!SOCIALS:IG: @juliexfitTikTok: @juliexfitYouTube: JuliexFittCOACHING: juliexfit.com PROGRAM / PLANNERS: juliexfit.shop

QUESTIONS WE GO OVER:Is too much protein bad for you?Is it true that eating too much protein before bed increases muscle protein synthesis?What does your recovery routine look like? How do you feel about wearable tech such as Apple watches, oura rings, etc? What's a fitness trend you've tried that you'd never do again? What are the biggest challenges with maintaining fitness long term and how can you prepare? What is your opinion on biohacking? Are food sensitivity tests worth it? What supplements are worth adding in? Can you break up an hour workout into 2 or 3 mini workouts as time permits throughout the day?How to pivot during a busy season? Adjust your goal or the plan? Is having a solid plan necessary if you're just working out to support aging/for longevity?Once I reach my goal and maintain for a bit how do I continue to maintain my results and progress without tracking anymore?Should you readjust your macros and deficit as you see progress/see results?Opinion on electrolytes?Does collagen count towards protein goal even though its not a complete protein?Tips for weight loss with endometriosis? Hypothyroidism?How important is the 60-90 seconds rest between sets? Can it be less or skipped?Mindful eating habits? How to address emotional eating?How to implement a diet break and why?