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

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

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.

A quick episode to set you up for the PERFECT week! Hope you guys enjoy it <3

IG: @juliexfit

TT: @juliexfit

YT: @juliexfitt

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

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

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

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!

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

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

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!

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!!!

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

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/ 

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

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

5 MIN to skip life recap <333 cellulite 101!!!!

HOPE IT HELPS!

IG: @juliexfit

TT: @juliexfit

YT: @juliexfitt

To skip to nighttime routine past the weekly REPORT go to 6 minutes in!

IG: @juliexfit

TT: @juliexfit

YT: @juliexfitt

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

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!