Episodes

3d ago

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.shop coaching waitlist: juliexfit.com instagram: @juliexfit

Dec 4

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: @juliexfitt coaching: juliexfit.com programs / planners: juliexfit.shop

Nov 20

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!!!!!!!!!

Nov 12

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: @juliexfit YT: @juliexfitt

Nov 6

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

Oct 30

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

Oct 16

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 overwhelm How stress, perfectionism, and mental overload trigger paralysis Science backed tools to get back into motion... even when you don’t “feel like it” Small habits to rebuild confidence and consistency again A 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: @juliexfitt coaching: juliexfit.com programs and planners: juliexfit.shop (code "OCTOBER20" to save!)

Oct 2

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 good You’re not missing out when you choose alignment. You’re actually gaining energy, strength, and self-trust!!!!!!!!!! SOCIALS: IG: @juliexfit TikTok: @juliexfit YouTube: JuliexFit t COACHING: juliexfit.com PROGRAM / PLANNERS: juliexfit.shop

Sep 25

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?

Sep 11

Get out your notebooks!!! I hope you enjoy this episode!!! Share with a fellow night shift worker! IG / TT: @juliexfit YT: @juliexfitt

Sep 4

To skip the life recap go to 4 min <3 to apply for my LET IT GROW CHALLENGE please visit juliexfit.com/let-it-grow !!! DM me with ANY and all questions, love you guys!!!

Aug 27

Hi friends!!! In todays episode we review FIXED vs GROWTH mindset and 10 tips you can start TODAY to be more growth mindset oriented :) I HOPE YOU LOVE IT!! Here is where you can find me: IG + TT: @juliexfit YT: @juliexfitt APPLY FOR CHALLENGE EARLY: juliexfit.com PLANNER: juliexfit.shop

Aug 19

a quick digestable podcast on all things CREATINE! where to find me: IG: juliexfit TT: juliexfit YT: juliexfitt

Aug 14

How to eat more without gaining weight POST diet!! AKA the diet after the diet! We’ll cover the science behind metabolic adaptation, 3 practical scenarios for implementing a reverse diet, and my top coaching tips to make the transition smooth and sustainable!!! IG + TT: @juliexfit YT: juliexfitt coaching: juliexfit.com programs: juliexfit.shop

Aug 7

HI!!! Today we will be reviewing: ✅ What cholesterol actually is ✅ What most doctors recommend and why it’s not the whole picture ✅ The natural, research-backed ways to improve cholesterol without or in tangent with medication ✅ And we’re going to bust some myths!!! IG / TT: @juliexfit YT: @juliexfitt website / coaching: www.juliexfit.com programs: www.juliexfit.shop

Jul 31

IG + TT: @juliexfit YT: @juliexfitt In todays episode we review: Why you actually need fat in your diet Why it’s especially important for women The difference between dietary fat and body fat The truth about fat on nutrition labels How much fat you actually need And how to hit that minimum in a realistic, delicious way.

Jul 24

A quick episode to set you up for the PERFECT week! Hope you guys enjoy it <3 IG: @juliexfit TT: @juliexfit YT: @juliexfitt

Jul 17

ALL THE QUESTIONS WE COVER TODAY: Easy way to build your own workouts that hits each muscle group twice a week? Thoughts on YT workouts? How do you know if you are over training? Will doing my husband’s gym workouts make me bulky or are they still just as effective as a female? Tips on how to get back to the gym after 2 yr break like what to do the first few weeks? What knowledge can you share of macros. Im on my last 5 kgs goal I've not learnt about macros as yet and feel like my nutrition education is lacking Would love tips for a healthy way to loosen existing tough muscle knots without going to an osteopath. Tips for my first reverse diet? Im worried I’ll lose some of my progress. Tips on healthy higher calorie option to fill the extra calories? Will a 100 calorie deficit see results? Mindful eating tips? Who is intuitive eating for and who is it not for? Sleep habit tips? Supplement update - what have you stopped taking or added? Things on fitness gram that drive you crazy? What can I do in the 6 weeks PP before cleared by my doctor that will set me up for success to lose fat once cleared? Can too much protein consumption turn into fat? Warning signs of under or overeating IG + TT @juliexfit YT @juliexfitt

Jul 10

skip 5 min if you do not care about my life recap lol! different kind of episode today, kinda needed to here this myself this week <3 used it as a little out loud journaling moment, back to regular programming next week though (Q+A style), love you guys!!! IG + TT: @juliexfit YT: @juliexfitt

Jul 3

Hi guys!!! Here are the questions we covered today: PODCAST Q's: - difference between an exercise feeling hard because of weights are heavy vs wrong / bad form - is there suck things as a broken metabolism - how to deal with changes in lifestle (ex going from active job to sedentary) - are there any foods that you treat as 0 cals and not track? - fav ways to get more whole foods to up fiber intake - what are your thoughts on caffeine and pre workout - tips for losing body fat overal - is there a time that you should trust the scale - any advice or dealing with bad headaches while lifting - tips on sneaking movement in on vacation - are electrolytes they necessary & do you recommend? - advice for someone who hates working out in the traditional way in a gym and how to find a form of movement I like/enjoy - I always try to lose the same 10 lbs but always end up biting off more than I can chew. How would you prioritize building habits for best results? - is it bad to always do cardio after lifting? - I struggle to drink water, how can I enhance it/add flavor without adding too much calories or sugar? - is staying in a 400 cal deficit for a year too long, if I'm still seeing results? - what's your opinion on DB vs barbell vs Smith machine squats? FOLLOW ME ON IG+TT: @juliexfit YT: @juliexfitt

Jun 26

If you’re working out, eating clean, and doing all the right things... But you’re still tired, foggy and bloated you should listen to this episode!! FOLLOW ME ON IG + TT @juliexfit FOLLOW ME ON YT @juliexfitt In this episode I’m breaking down: - What T3 & T4 really are - Why fatigue, weight gain, and brain fog are NOT normal - The labs most doctors miss - And how to finally get to the root cause so you can feel like YOU again HOPE IT IS HELPFUL!

Jun 19

HOPE IT HELPS <3 follow @juliexfit on IG + TT and @juliexfitt on YT!!!

Jun 12

grapes I was talking about: fruit riot!!! 5 rapid fire questions: Organic foods necessary? Seed oils? Farm vs wild caught seafood? What are we compromising when buying low fat/no fat options? Are some sugars better than others? IG: @juliexfit coaching: juliexfit.com

May 22

I hope you guys enjoy this episode!!! For questions on my programs pls DM me on IG - @juliexfit OR email me!! juliexfit@gmail.com LOVE YA!

May 8

STRONG MIND, STRONG BODY!!! Follow me on IG + TT for daily tips @juliexfit and on YT @juliexfitt (with 2 t's) hope this episode was helpful!!!

May 1

HI EVERYONE! In todays episode we go over the science behind weights vs pilates type exercises :) I hope it's helpful and I hope you STRENGTH TRAIN as your foundation moving forward!!! If you have any QUESTIONS dm me @juliexfit on IG! PLANNERS: https://juliexfit.shop 1:1 COACHING (mothers day sale 6 months for the price of 4) https://www.juliexfit.com

Apr 24

HERE ARE THE QUESTIONS THAT WE COVER IN TODAY’S PODCAST: How can a working person adapt the influencer lifestyle Eating healthy is expensive at times any tips to make it more affordable What is 1 of your fav podcast episodes you’ve done? What are your fav channels? You can only use 2 machines at gym for glutes - what would you do? No barbells no racks How’s wedding planning going Difference of training abs body weight and lifting weight Why do you sometimes feel exercises on one side of your body? Why is HIIT not ideal for fat loss Should we start 100 cal deficit and go until 300? If we reach a plateau what should we do? Thoughts on refeed days during a cut and timing for a reverse diet after cut Shelf stable protein shakes - good or bad? How long should I be in a deficit for? I want to lose 25 lbs Have a hip injury that is preventing me from doing lower body workouts and getting any steps in. I am still working out my upper body 3 days per week. What activity level should i put in TDEE calculate calories - i want a slight deficit this time Tips for building a more flexible mindset. How do get past obstacles like getting really sick or having to travel and not let those things derail my habits Good coffee creamer alternative What's more important calories or protein Which walking pad do you have or recommend Healthy weight loss per week I recently stopped taking birth control and I feel like my body is gaining more weight and my hunger subsided. Still working out twice a week and trying to get as much protein as i can, nothing seems to help I've been on a paleo diet for health reasons for 4 months - how can I hit my macros? I try to workout and lose fat around my belly but nothing works or maybe I don't see a difference in it. Any recommendations on how to go about or things to do? Eating greek yogurt, cottage cheese workout makes you bloat but as a vegetarian they are one of high protein foods for me. What are the alternatives or ways to consume them to avoid or reduce bloating? Eating enough protein as a vegetarian and not relying on protein powder. Thoughts on dr stacey sims workouts for women Can you give me a sample full body program How to track pasta and rice Anyways to prevent trash panda due to stress Coffee or energy drink Working days start at 6 end at 8/9 pm how? Amazon treadmill link: https://www.amazon.com/shop/juliexfit/list/OK6NK2XHULYU?ref_=aip_sf_list_spv_ofs_mixed_d Planner / 16 week workout program: https://juliexfit.shop/

Apr 17

HELLO PODCAST FAMILY!!! SO happy you are here and cannot wait for you to listen to this new episode <3 let me know if you have any questions or podcast topics you'd like to hear NEXT over on my instagram DMs - juliexfit on IG! HOPE IT HELPS!!! coaching: juliexfit.com programs: juliexfit.shop

Apr 10

QUESTIONS WE COVER: How to return to gym after an injury? How to navigate a relationship with different health goals? How to adjust your plan if equipment is always in use that you need? Why is creatine making me gain weight & bloated? How do you adjust macros/calories when you hit a fat loss plateau? How long should you stay in a deficit? If my goal is fat loss and I can only allot time for one, should I prioritize walking or strength training? What weight should a beginner start with? Do you track when in maintenance? Why or why not? Does stress cause your weight loss to stall? Binge eating recovery, tips, and what phase to be in coming out of an ED? Should you focus on building muscle or losing fat first? Any downsides to splitting my workout in half between morning and evening? Can you build muscle combining strength training with HIIT? Does more sweat = better workout? If I hit my protein goal, it doesn’t matter how much fat and carbs I eat, true? Green & red flags of online coaches? When to start dieting after having a baby? I do not have a resource that I mentioned in the podcast but I WILL MAKE ONE <3

Apr 3

5 MIN to skip life recap <333 cellulite 101!!!! HOPE IT HELPS! IG: @juliexfit TT: @juliexfit YT: @juliexfitt

Mar 26

To skip to nighttime routine past the weekly REPORT go to 6 minutes in! IG: @juliexfit TT: @juliexfit YT: @juliexfitt

Mar 5

In today's episode we do the weekly REPORT for the first 5 min then I get into how / why social media could be holding you back!!! YOU CAN WATCH TODAYS EPISODE ON YT @juliexfitt (2 T's) IG: @juliexfit

Feb 27

On today's episode we dive into calories vs macros in a SIMPLE way that will actually make sense!!! Follow me on IG @juliexfit Programs / coaching juliexfit.com HOPE IT HELPS!

Feb 20

IG: @juliexfit HOPE YOU ENJOYED THIS WEEKS EPISODE <3

Feb 12

GUT HEALTH 101 sharing all the tips I’ve learned and how to implement them! Follow me on IG @juliexfit First few min is life recap skip if you don’t care about it!!! SUPPS: Probiotics: Look for multi-strain options with at least 10 billion CFUs. Good brands include Seed, Just Thrive, and MegasporeBiotic Prebiotics: Fiber supplements like inulin or partially hydrolyzed guar gum feed good gut bacteria Digestive Enzymes: Can support digestion if you struggle with bloating or nutrient absorption issues L-Glutamine: Helps repair the gut lining and is beneficial for those with leaky gut Collagen or Bone Broth: Rich in amino acids that support gut lining integrity I get my l glutamine and collagen from Bowmar Nutrition - code "JULIE" to save some $! TESTING: Microbiome Testing: Companies like Viome and Thryve offer stool tests that analyze gut bacteria and provide dietary recommendations. Comprehensive Stool Testing: If you have chronic digestive problems, functional medicine practitioners often recommend a GI-MAP or Gut Zoomer test. SIBO (Small Intestinal Bacterial Overgrowth) Testing: If you experience excessive bloating or gas, a breath test can detect if bacteria are fermenting food in your small intestine. WHO TO SEE: A gastroenterologist for clinical digestive concerns. A functional medicine doctor for a root-cause approach to gut imbalances. A registered dietitian specializing in gut health for tailored nutrition strategies.

Feb 6

Follow me on IG @juliexfit for that cholesterol free bee!! Hope it helps <3

Jan 29

On today's episode I am giving you all my tips and suggestions when it comes to GLP-1 medications! If you have any questions pls email me: juliexfit@gmail.com

Jan 8

On today's episode the first 12 minutes are all about my engagement!!! So if you already saw my TT you can skip that part <3 FOLLOW ME ON IG: @juliexfit website / coaching application: juliexfit.com PLANNERS: juliexfit.shop

Dec 12, 2024

I hope this is helpful <3 for coaching visit juliexfit.com to get on my waitlist, DM me with any questions! @juliexfit IG + TT

Dec 5, 2024

In today's episode I share the top 5 excuses I hear as an online coach and tangible things you can do TODAY to stop QUITTING on yourself! IG: @juliexfit juliexfit.com for coaching inquiries (currently on a waitlist)

Nov 20, 2024

Skip first 5 min to go right to the tips! @juliexfit juliexfit.com - BLACK FRIDAY COACHING SALE!

Nov 13, 2024

In today's episode we go over 6 reasons WHY it is important to take your fitness journey slowerrrrrr! Start 5 min in if you want to skip intro :)

Oct 30, 2024

My top fitness tips for the busy holiday season!

Oct 23, 2024

This is not parenting advice! This is my experience + thoughts <3 non appearance compliments merch: https://www.bonfire.com/nonappearance-compliments/?productType=b2ffe678-62bc-415a-be70-acc2e9b75bbc

Oct 16, 2024

In today's episode we are going over TEN reasons women need to strength train! We have science + real life examples so get your notepads out!

Sep 25, 2024

Today's post is a little different!!! This is for my aspiring fitness coaches! Some simple steps to START! If you are interested in mentorship head to www.juliexfit.shop for a 30 minute consult call with me on how to grow your business! Find me on IG: @juliexfit

Sep 18, 2024

In today's episode we reviewed 3 common questions I get asked!!! Can't wait to dive into these with ya :) any episodes requests DM @juliexfit on IG!

Sep 11, 2024

Q+A woot woot! Answering your frequently asked questions with some ranting ofc haha! FINAL QUARTER CHALLENGE IS LIVE JOIN HERE: https://www.juliexfit.com/challenge?source=igbio IG: juliexfit TT: juliexfit YT: juliexfitt

Sep 4, 2024

On today's episode we are talking about luteal phase ANGER, my next workout challenge + how to deal with haters on your fitness journey! Haters can be people we love most... so what do we do in this scenario? All in today's ep!

Aug 27, 2024

In this weeks episode I give me my BEST tips / tricks when it comes to macro tracking... also a mini life update (if you want to skip over that start 5 minutes in) coaching inquiries: juliexfit.com shop my programs: juliexfit.ship IG: @juliexfit TT: @juliexfit YT @juliexfitt

Aug 23, 2024

In today’s episode we talk a lot about CARBS! Going over what they are, why they’re important + busting MYTHS! IG: @juliexfit YT: @juliexfitt TT: @juliexfit Coaching: juliexfit.com Programs: juliexfit.shop Walking clubs: @franklingirlswhowalk @stpetegirlswhowalk Sources - https://www.jbc.org/article/S0021-9258(18)85833-1/pdf Jeff Nipard

Aug 14, 2024

In today's episode I go over quick + long term tips to help alleviate bloating (starts 5 min in) for the first 5 min I went over my CT trip from last week <3

Aug 7, 2024

I hope you enjoy this episode!!! Here is a bit more about Cami - I am a certified pilates instructor dedicated to helping girls around the world build confidence in their bodies & become the best versions of themselves. I share my journey in fitness and wellness, showing my routines & top tips to glowing up every aspect of your life. My passion is to empower women to feel their best, both physically and mentally, by incorporating pilates & self-care into their lives. Join me for motivation, healthy living tips & a community focused on self-love and positivity 🩷 Cami's links: coaching: https://www.becomingyoubycami.com podcast: https://open.spotify.com/show/0ZgEcto5w0W4V5vSZ0iC89?si=9ca22db62dad4c64 link tree: https://linktr.ee/camisophiaaaa work with Cami: cara@elryagency.co.uk

Jul 31, 2024

In today's episode we went over my weekly REPORT and then dove into why clean eating might be the reason you are NOT seeing progress... what it is, how the media twists it into this glorified weight loss approach, and what to do instead!

Jul 24, 2024

In todays episode we review: - what hybrid training is - how to do it + example programs - benefits of hybrid training

Jul 17, 2024

In today's episode we will be going over how your relationship with the scale IS important in your fitness journey! I hope it is helpful <3

Jul 10, 2024

8 week challenge announcement! - you can sign up here: juliexfit.com Fitness: Best protein sources with less fat Tips for managing hunger and cravings when eating in a slight deficit I hate walking - suggestions? Recs for low cal sweet options are meals pls How to get back on track post traveling Do I need to calorie or carb cycle to see results? What is progressive overload What should I eat before my workout? Should I body recomp or lose fat first Personal: How did you build your social media Non negotiable while looking for a partner Social anxiety tips and making new friends Do you want kids

Jul 3, 2024

Hi hey hello!!! I've missed you :) on this week's episode we dived into routine building and habit formation when you are BUSY and your schedule is CRAZYYY! We also did our weekly REPORT <3 I hope you enjoy today's episode and you can find the podcast SM pages below: @juliexfit IG + TT @juliexxfit YT @strongwithjulie IG + TT

Jun 26, 2024

I hope you enjoy today's episode and remember these tips next time you aren't feeling too hot! SUMMARY: What happens if you get sick while you’re on a fitness journey? Segments: REPORT Reading - pre and post partum course reading and bible Eating - cashew butter Playing - excuse me it looks like you love me Obsessing - my new amazon chair Recommending - unfollowing spree Treating - I want to get my nails done this week - mirror nails If you are sick and contagious avoid public gyms If you are sick below the neck its time for a rest day If you are sick above the neck you have to make your own judgement call and you learn that by just trying and making adjustments Going to the gym to keep the habit up and walking and stretching or doing light cardio is a more proactive way to decide if you are too sick to actually lift weights Your body also need calories to recover Up to 3 weeks of not training is unlikely to negatively impact your muscle mass over the long term so dont worry about losing progress Any apparent loss size could be due to lowered carbs glycogen or water Take the time to rest but you don’t have to just sit and watch tv you can be active in other areas: Make a meal plan for the next month for yourself Make a list of new recipes you want to try Make a weight chart on excel where you can keep track of your progressive overload Make a vision board Create a notion account and get things organized Unfollow people

Jun 19, 2024

Today we talked about my top tips about staying on track when you are BUSY! We also touched on my move to Tennessee but more on that next week with Bret ;)

Jun 5, 2024

In today's episode we are talking about what you should be eating BEFORE and AFTER your workouts (and during?) let's talk about it! Also I have a major......... life update

May 29, 2024

HI! Today we are going over 5 self sabotaging things we all do on our fitness journeys and how to CATCH EM and stop em real quick! I really enjoy this short tangible episodes, please let me know other topics you'd like me to cover in future eps <3

May 22, 2024

In today's episode we cover the different goals you can have and how to STICK to them: Cutting Bulking Recomping Toning Maintenance Just living life!

May 15, 2024

Hi everyone!!! Here are the questions Bret and I collected over the past few months <3 How was your week in Hawaii How was your week with Gus Do I force you to do those videos? How did we meet? How did we decide on getting gus? Tips for moving in with your partner Biggest reason for starting your fitness journey What got you into your career? Current goals you have separate and together How do you motivate each other without being naggy?

May 8, 2024

I hope you enjoyed this episode!

Apr 29, 2024

Today I sat down with Victoria my partner in crime when it comes to all thing St Pete Girls Who Walk! We are talking about the origin story of SGPWW andddd how you can start your own club with tangible takeaway <3 ENJOY!

Apr 24, 2024

In this weeks Strong with Julie episode we have the lovely Raina joining us! Raina is a fitness professional that started out as a lost beginner just following the pics on the machines. Fast forward 10 years and she is now a coach for women on their fitness journey. Join us as she shares her story, as we talk about fitness myths, buzz words, rats in energy drinks and more. Julie's social media! IG: @juliexfit @juliexfit TikTok: @juliexfit Amazon Store front: https://www.amazon.com/shop/juliexfit Raina's social media! IG:@rainamccluer TikTok: @trainwithrain YouTube: Raina McCluer

Apr 17, 2024

In today's episode Julie is breaking down SIX ways to JUST START with tangible takeaways so you can feel your best <3

Feb 7, 2024

Hi everyone! Super excited to share Carlas story with you all, she is so inspiring and I loved getting to chat with her today! LOVE YA :)

Jan 31, 2024

Hi guys, on today’s episode, we are talking all about growing the glutes and your lower body. I give you my top eight tips for this, ENJOY✨🫶🏼🩷

Jan 24, 2024

In todays episode Nisha walked me through her journey, shared great fitness tips for mamas, and the harsh reality of reaching your goals. Her tough love, perseverance and positive attitude was contagious and it was a joy having her on the podcast!

Jan 17, 2024

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

Jan 9, 2024

Plus Christmas gift ideas!

Jan 9, 2024

Let’s chat!

Jan 9, 2024

Debunking them all!

Jan 9, 2024

Light hearted episode fun for a walk too!

Jan 9, 2024

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!

Jan 9, 2024

Goal setting together, grab a pen and paper🥳

Jan 9, 2024

Going over my daily supplements and why I take them!

Jan 9, 2024

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

Jan 9, 2024

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

Jan 9, 2024

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

Jan 9, 2024

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

Jan 9, 2024

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

Aug 16, 2023

Kaeleigh and I reviewing the most prevelant roadblocks we get from clients and how to overcome them this summer!

Aug 16, 2023

In this episode Kaeleigh and I cover 10 of our tips to stop the binge-restrict cycle.

Mar 31, 2023

Can’t wait for you to listen to this podcast!!!!! Megan is an OG one of my first internet friends 🫶🏼 she is an amazing person, lifts heavy as heck weights, and her YouTube vids are so much fun to watch! More about Meg: - Bachelor of Science from Virginia Tech in Human, Nutrition, Foods, & Exercise - ACE CPT / 1:1 Online Fitness Coach - 21 / Living in VA

Mar 11, 2023

Bret and Dan on the pod this week!!!!!! A great episode with questions for in and outside of the gym, just their opinions. I learned a lot and I hope you did too <3 They share their opinions on how to ask a girl out in the gym, red flags in a girl, green flags, ideal first dates, should it be 50/50 in terms of paying for dates/things, what if your SO did only fans, love at first sight.... and MORE!

Mar 10, 2023

Olivia and I walk through her fitness journey and our 10 tips to balance working in corporate and a fitness journey!

Mar 6, 2023

Today I had an amazing conversation with Nashali Alma, a survivor who has shown women that you CAN survive an attack if you fight back and never give up 💖 After watching this video a few weeks ago I reached out to Nashali because I wanted to hear her full life story and help raise awareness for the Never Give Up Campaign - “My idea is to enact legislation that would make for harsher punishments on sexual assault because as it stands, people are not fearful of committing sexual assault the same way they fear a murder charge. The gofundme is to fund all these necessities and to allow me to take the time off of work to focus all my energy on raising awareness on sexual assault. Once this takes off I will be able to begin my goals and start my journey to open an all women’s gym and offer free self-defense classes.” https://www.gofundme.com/f/zpna8-womens-empowerment-movement?utm_campaign=p_lico+share-sheet&utm_medium=copy_link&utm_source=customer Women should feel safe in a public space like a gym. You are so brave and inspiring for enduring the pain and being a voice for all the women out there who have experienced similar situations!!! You are creating something so beautiful. As women we need to stick together and be there for each other, I hope you all enjoy this podcast, Nashali’s story, and support her in creating a safe place for all women to learn to stick up for themselves, build confidence and become bad asses!!! Her IG: @nashalialmaaa - also an online coach!

Mar 3, 2023

My life goal is not to be pretty its to have experiences, to find my passion, and to know I have so much more to offer other than the way I look❤️ Therapy, talking to someone, professional help Do research to find recommendations for ppl (online, take insurance, and no insurance places) Renfrew Eating Disorder Facilities NEDA Thinking about what you can ADD to snacks instead of taking away from them Building plate P / F / C Meal prepping Craving something really badly, don't try to mask it by eating other foods, just eat the craving! Changing locations Support system, having an emoji you text them as an SOS signal Eating regularly - not starving yourself all day and then eating everything at night Single serving / individual portion sizes Its ok to have more than one serving tho Reading books and listening podcasts to reassure you aren’t alone - life without ED, podcasts - brain over binge Try to get your mind elsewhere - go for walk Calling someone (you don’t have to talk about it) Educating yourself on nutrition - getting a coach that you trust! Nicole’s bio: Hi! 👋🏼 My name is Nicole, but most people call me Nic. I am a NASM Certified Personal Trainer and Nutrition Coach, but I’m also a grad student, wife, and dog mom. My husband is an officer in the Army and we live in El Paso, Texas. I work at a gym as a personal trainer, I run my own online coaching business, and I am an online graduate student. We love to go out for margaritas and chips & guacamole, travel, and chill at home with our dog, Benning. I got into personal training and online coaching a few years ago after being in competitive swimming and CrossFit. In 2021, I spent 47 days at @renfrewcenter. After spending time in treatment, I realized I wanted to help other committed men and women by teaching actionable mindset training & sustainable practices so they can contribute to a world practicing more balance and acceptance.💪🏼 This was my caption yesterday. You can use/change whatever you want!

Mar 1, 2023

In this episode I sat down with ACSM EP-C, 500 hr CYT and birth doula Mo Maciekewski!!! We talked all things yoga, mediation, traveling, social media, starting your own business, life advice, affirmations… and MORE! Hi! I’m Mo! I am an exercise physiologist and feel extremely passionate about hacking in to the mental and emotional benefits of fitness. While my formal education is as a certified exercise physiologist, certified yoga instructor, and birth doula - what I consider my greatest teacher is my own experience with anxiety, honing into my own mind-body connection, and surrendering to what the universe has yet to unfold. I am lucky enough to have traveled the world teaching yoga in seven different countries and living in five of them over the past few years. It was during this journey that I totally revamped my teaching style to go from ’traditional fitness verbiage’ to ONLY cueing about the mental and energetic benefits of movement. Today I live in San Diego where I work privately with individuals on their own spiritual journey, expecting parents, and other fitness coaches that are ready to grow their passion for their own inspiring niche into a marketable, profitable service that they can offer their community. If you’re reading this, let it be a beautiful reminder that there are tools out there that you can master to unlock your energy from within and make you feel like you are exactly where you are meant to be, and more like your favorite version of yourself. Keep making every second count. X, Mo

Feb 22, 2023

Lauren’s bio: Hi, my name is Lauren! I am a 24 year old NASM certified personal trainer living in the Boston area. I'm super passionate about fitness because of the way it has transformed my mental health and relationship with food and exercise. I started my fitness journey about 6 years ago because I struggled with body image and confidence. Working out has not only transformed my mindset, but also my body and overall health. It tooks lots of trial and error to get to where I am today which is why I love helping others along their own fitness journey so they can reach their goals faster. You can find me on Instagram and TikTok @laurennbfit where I share motivational content, recipes, workouts and fitness tips.

Feb 16, 2023

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

Dec 11, 2022

Interview with my Social Media and Business Manager, British Iranian ADHD Entrepreneur Shadee B! Such a fun convo, can’t wait for you guys to hear her inspiring story and how she came to build Lunar Light 💜🌙 Some topics we hit: * Growing social media tips * Building a brand * Starting from scratch * ADHD tips * Overcoming objection * How to be a great leader * How we met! Contact for free consultation info@lunarlightconsultancy.uk, IG: Shadee___b TikTok: sbworldx Mentioned: getsystem2.com, @itsjudinesaintg, @gabriel_sey

Nov 22, 2022

Holidays are about creating loving and lasting memories with your friends give yourself permission to enjoy yummy food, so let's get into how to switch up that mindset around holidays! ALSOOO a little life update with highs and lows from the week :)

Nov 16, 2022

I am doing this episode for low key selfish reasons… I need this reminder and I feel like when I need something you do too because we are twins and doing this life thing together!!!

Nov 14, 2022

A great episode to listen to if you need a good laugh, feeling lonely, just curious what my friends and I do/talk about ... Some topics touched on: What is your word of the week? How did you become friends? Which platform do you watch dance moms? Finding friends in a new town? Roommate tips - how do you split costs? What’s it like living with Julie? I asked out my gym crush and he said ok, it’s been 3 weeks and he still hasn’t texted, what do I do? What do you do when you need alone time? What was Julie like in high school? What do you guys do for sober fun? What do you do for drunk fun? What’s your job is it your passion? Worst advice you’ve ever got? Biggest red flags? How to deal with bitchy friends? How to leave a toxic ex? Green flags? Fav book ever? Most awkward moment during sex? How did u meet bret is he Spanish? Is Julie the same on SM and in person? After 9-5 routine feel like there’s no time to do anything afterwards? In a relationship? Fuck boy advice? Balancing friends and relationship? What are your types?

Oct 10, 2022

NEW EPISODE IS LIVE - some topics hit in this weeks episode below Life update - living in Florida, making friends, finding an apartment, new job, and a lot more FL things Current Fav + Least Fav Fitness and Personal Q&A Scams in the fitness industry Moving tips What to eat before a workout Breakfast ideas Relationship status Working out after an injury Nashville trip - fav parts Main source of income People pleasing Creatine makes me bloated? Drinking alcohol while in a deficit Balancing 9-5 and working out WOW we went everywhere! Super excited for you to listen to this ep and can’t wait to hear your thoughts :)

Aug 8, 2022

Let’s set goals together: (Tony Robinson goals) + subcategories Do it along with me Personal development goals Physical / Mental / Spiritual Career/business/economic goals Financial job that you hopefully enjoy / Passion project Toys/adventure goals Weekly dates with others / Self dates / traveling / relationships Contribution goals Walk and cleans - environment / Look for volunteer NEXT STEP - vision boarding - macro goals, don’t limit yourself here - make vision boards Create the vibe and feeling of what you want Pinterest will be your bff Make it your screensaver Look at it every day

Jul 26, 2022

Todays episode: 10 tips to be a more positive person 😆 POSITIVITY JOURNAL PROMPTS: What are five things that I love about myself? What are 3 simple ways I can love myself everyday? What makes me unique? What aspects of myself do I need to show more love to? What are 3 things that make me happy? Who are 3 people that can make me belly laugh? Hope you guys love it!!!

Jul 19, 2022

In todays episode I go over my 10 tips of fixing (ending) my relationship with food!!! I hope you enjoy it and the YouTube channel I mentioned that’s helped me with my first apartment is “Bysophialee” she’s amazing!!!!

Jul 12, 2022

In this episode I sat down with the co-founder of The Oh Kind, Jessica O'Hara and we talking about... - starting a business at 21 - being business partners with her best friends - why she really was a vegan and what made her stop - managing anxiety and daily tips to help cope - therapy - dating non negotiables Follow Jess on IG: @jessicaohara and follow @theohkind Shop their latest launch at theohkind.com

Jul 5, 2022

In this episode I go through some of your + my unpopular opinions - asked via IG (@juliexfit) love collabing with you!!!! 💓💓💓

Jun 27, 2022

One of my favorite episodes to date!!! We go over 10 ways you can romanticize your life … aka SPICE it up 🤍🤍🤍

Jun 21, 2022

In this weeks episode we have a major life update, lots of favs, question of the week: what / how to body recomp, and then the main event: how to be happier + healthier TODAY! 🤍

Jun 6, 2022

In this SOLOOO episode I am going over twenty two life lessons I have learned in my twenty two years on this earth! A special episode and I am so excited for you to listen :)

May 24, 2022

MY FITNESS APP + ONLINE COACHING IS LIVE I am the Founder and Head Coach of Julie x Fit Coaching. Are you struggling… - to find balance - stay consistent - reached a plateau in your progress - do you struggle with what to eat - undereating? - Overeating? Do you want… - to live a healthier lifestyle? - Do you want to feel stronger? - Do you want to feel confident? - Do you want to feel comfortable in your body? - Do you want to learn the true meaning of self-love? - Do you want to have a social life and still be able to reach your goals? If so, my coaching service is made for you! I want to help you not only level up your fitness game but level up your life as a whole. Mentally, physically and emotionally. I am proud to announce that I am releasing a brand new online coaching app and experience like never before. My coaching service is created for you to help you transform yourself into the best version of you in a sustainable and healthy way. No more diets, no more quick fixes. This is a new lifestyle that’s here to stay.

May 17, 2022

I had so much fun recording with Alyssa (my former co worker and bff) I hope you guys learned something new today! I know I did 💖

May 10, 2022

In this episode we learn all about Isabelle’s fitness journey and how she got to where she is today! 💖

May 2, 2022

In this episode I answer all your fitness + health questions 🫶🏼 from how to hit your protein goal to how to create a workout split we go over lots of info!

Apr 25, 2022

On todays episode I sit down with one of my former clients and now bff Nicole! She takes us on her 10 year battle with an eating disorder, going through treatment, and how she overcame it! I am so proud of Nicole and really happy I can call her a friend, she is so special! Enjoy 🫶🏼

Apr 19, 2022

In today’s episode I sat down with Lauren Cunningham and she uncovered how she turned her health struggles into her passion 🙏🏼 She is a certified holistic health coach specializing in autoimmune diseases and she is also a recipe developer! I hope you all enjoy this episode 💖

Apr 12, 2022

Welcome my bestie since kindergarten to the SWJ pod… EMMA!!! This episode was so much fun to record and I think you guys are going to love it too (and probably have a good laugh) ENJOY 💖

Apr 5, 2022

Following your dreams, morning routines, dealing with grief, and experiencing new cities with Izzy 💖

Mar 29, 2022

On this new episode we will break down everything nutrition! Macros, micros, calories, reverse dieting, cutting, bulking, how much YOU should be eating to reach your goals and more … also life update, post grad options + favs of the week!

Mar 22, 2022

In this episode I am listing off my top 20 happy and healthy vacations tips! Nutrition, fitness, balance, and positive self talk are some topics we hit on todays episode. Enjoy 🥰

Mar 14, 2022

Todays episode we are diving deep to where it all started! I am walking you guys through my fitness journey, binge eating experience, recovery and my new venture into therapy! I also cover how to find a therapist and costs of therapy! 💜

Mar 8, 2022

In this episode we dive into how to become an online coach, in person vs online training, tackling gym intimidation, the modeling industry and body image!

Mar 1, 2022

This episode dives deep into Payton’s physical and mental journey losing 150+ pounds. We also talked about tracking macros in college, easy dorm room meals, drinking on the weekend, going from wanting to lose weight to wanting to gain muscle + more! Not an easy ride but definitely one worth sharing ❤️ so proud of Payton for how far she’s come and for putting herself first!

Feb 22, 2022

Listen to Julie and Ashley talk all things nutrition, macros, tracking, full days of eating, beginner fitness journey tips, a fun this or that and our FAV things - question of the week was: how to calculate your own macros! Enjoy 💕

Feb 15, 2022

Today we are talking about all your juicy, funny and embarrassing gym stories 🤣 then we go into winter motivation tips + our favorite things of the week!

Feb 13, 2022

Hi guys!!! It’s Julie 💜 super excited to connect with you guys in a new way 💪🏼 let the fun begin 🤩