FITBODY Podcast with Julie Lohre

Losing fat shouldn't mean feeling deprived, obsessing over every bite, or letting the scale determine your self-worth. But for so many women—especially over 40—that's exactly what the diet culture has taught us. Restriction, punishment, and extremes have become the norm.The truth? Sustainable fat loss for women over 40 doesn't come from doing more—it comes from doing things differently. It starts with fueling your body properly, training in a way that builds strength and supports your metabolism, and staying consistent—not perfect—over time.In this video, I'm sharing how to approach fat loss without the obsession. You'll learn the smarter, more balanced way to see results that actually last—and feel good doing it.✅ How to train for fat loss without burnout✅ What to eat to support your metabolism and energy✅ Why the scale isn't the best measure of progress✅ How to shift your mindset and stop second-guessing yourselfYou don't have to go it alone—and you don't have to settle for quick fixes that leave you feeling worse. If you're ready for real, lasting change, I'd love to help.FOLLOW ME

Stop Guessing Your Calories! Figure Out Your Daily Calories For Losing Fat (Step-by-Step)Tired of guessing how many calories you should eat to lose fat, gain muscle, or just feel good again? You're not alone—and the good news is, you don't have to guess anymore.In this video, I'm walking you through the exact calorie calculation method I use with the women over 40 I coach through my online fitness and nutrition program. Whether your goal is fat loss, muscle gain, or body recomposition, I'll show you how to do it in a smarter, more sustainable way—without extremes or confusion.You'll learn how to calculate your Resting Metabolic Rate (RMR), factor in daily movement (NEAT) and exercise activity (EAT), and determine your Total Daily Energy Expenditure (TDEE)—so you can set your calories with confidence and finally see results.✅ Step-by-step calorie calculation✅ Real client example to follow along✅ RMR and TDEE explained clearly✅ How to set calories for fat loss, muscle gain, or recomp✅ Why women over 40 need a different approachIf you're ready to take the guesswork out of your nutrition and start making real progress, this video is your starting point.Looking for a personalized calorie plan designed just for you?Learn more about my Online Personal Training for Women Over 40:https://julielohre.com/online-personal-training/FOLLOW ME

10 Best Foods with 30g of Protein for Women Over 40Not sure how to actually hit your protein goals? You're not alone. In this video, I'm breaking down exactly what 30 grams of protein looks like from 10 simple, whole food sources—perfect for women over 40 who want to build lean muscle, boost metabolism, and lose body fat.You'll learn:- The most effective lean protein sources to hit your daily target- How to combine whole eggs with egg whites for a balanced protein meal- Easy swaps for plant-based protein like tofu and tempeh- How I use UMP Protein Powder and collagen peptides to simplify meals- Tips for staying consistent without overthinking your foodThis guide takes the guesswork out of protein and shows you how to structure meals that fuel fat loss and hormone health.

Your metabolism is NOT broken, but it does need something different now that you are over 40. Fat loss might feel harder, but with the right approach it is possible.Join Now: FITBODY-360.comIn this video, I'm breaking down exactly what's happening to your metabolism in your 40s, 50s, and beyond—and what actually works to feel strong, energized, and lean again.Forget the extreme diets and endless cardio. I'll show you how to train smarter, fuel your body with purpose, and finally see progress again. Whether you're struggling with stubborn fat, low energy, or the feeling that “nothing works anymore,” this is your starting point.✅ Why metabolism changes after 40✅ What to do instead of eating less and exercising more✅ How to build lean muscle and burn more fat✅ Simple, sustainable steps for long-term resultsThis isn't about perfection. It's about real progress—and I'm here to help.SUBSCRIBE: youtube.com/@fitbodydotcom?sub_confirmation=1 WATCH NEXT:My 5 Secrets to Get Fit Over 40 - Science Backed Hackshttps://youtu.be/Wjdp1NHmjqM?si=8Xp-On7hd361IESzOvernight Protein Oats Recipe: 29g Protein for Busy Morningshttps://youtu.be/W-xFOVQDswsCover Model Ab Secret Revealed: EASY Move for a Flatter Bellyhttps://www.youtube.com/watch?v=dxZB8h95c0Y&list=PLr_YQSGJumkOgV9TgtzlU0raLJCwNe6eq&pp=gAQBiAQB

Women Over 40: Get Stronger, Leaner & More Confident with the BRAND NEW FITBODY 360® Community!Join today and take advantage of our founding member pricing!Find out more about the FITBODY 360® community here: https://www.fitbody.com/products/fitbody-360-membershipAre you ready to finally prioritize your health and well-being? FITBODY 360® is more than just a resource—it's an interactive, supportive community designed for women over 40 who want to build lasting habits, gain strength, and feel their most confident.Unlike traditional fitness programs, FITBODY 360® takes a holistic approach with four key pillars: Lift, Fuel, Believe, and Connect. Every month, you'll dive into:✅ Targeted Weekly Assignments to make tangible progress✅ Live & Replayable Monthly Zoom Calls for education, motivation, and support✅ A Comprehensive Resource Library with expert guidance on fitness & nutrition✅ Connection Chat Feeds—engage with like-minded women in strength training, meal planning, mindset shifts, and accountability✅ 12-Week Success Planning to set, track, and achieve your goals with structured checkpointsFITBODY 360® isn't just about workouts or meal plans—it's about building a lifestyle that empowers you. Picture yourself feeling strong, vibrant, and completely at home in your body while having the support and structure to finally make it happen.FITBODY 360 Women's Fitness & Health Community Mighty Networks for Women Over 40Join us today and start your transformation!SUBSCRIBE: youtube.com/@fitbodydotcom?sub_confirmation=1 WATCH NEXT:My 5 Secrets to Get Fit Over 40 - Science Backed Hackshttps://youtu.be/Wjdp1NHmjqM?si=8Xp-On7hd361IESzOvernight Protein Oats Recipe: 29g Protein for Busy Morningshttps://youtu.be/W-xFOVQDswsCover Model Ab Secret Revealed: EASY Move for a Flatter Bellyhttps://www.youtube.com/watch?v=dxZB8h95c0Y&list=PLr_YQSGJumkOgV9TgtzlU0raLJCwNe6eq&pp=gAQBiAQB

80% of women will experience some form of hormonal imbalance during their lifetime, according to research. In this video, I dive into six signs that your hormones might be out of balance and explore natural solutions to help you regain control. Whether you're dealing with mood swings, fatigue, weight gain, or other symptoms, these science-backed strategies will help you feel better fast and to finally start losing weight. Don't let hormonal imbalances disrupt your life and limit your fat loss! Learn how to identify the signs and take action to restore your health naturally. Are Your Hormones Balanced? 6 Signs + Natural Fixes to Feel Better Fast FOLLOW ME

Ready For At Home Butt Exercises That Are TOTALLY New? These unique bodyweight glute exercises can be done from anywhere with no weights or machines... not even bands. You can still get a great leg workout from home without fancy equipment. Get ready to activate your glutes and get the lean, shapely legs and butt you are after. In this video, I am sharing 10 of the best body weight glute moves you have probably never tried before. Tight, lean legs and glutes are just 10 exercises away! FOLLOW ME

Are you struggling with weight gain around your midsection? It could be due to stress and high cortisol levels! In this video, I uncover the signs that the hormone cortisol may be affecting your weight and dive deep into how this stress hormone impacts belly fat, energy levels, and even your mood.

Torn between an In-Person Gym Personal Trainer and and Online Fitness coaching? Both have value and it is critical that you choose the right one for you & your fitness goals. If you are a woman over 40 that wants to get into the BEST shape of your life, but you are not sure which option will net you the best results between working with a gym trainer in-person or hiring an online personal trainer and nutrition coach, you are in the right place. If you're looking to transform your fitness and nutrition, this video will guide you through the key differences between online fitness coaching and in-person training. I'm here to help you make an informed decision tailored to your unique goals and lifestyle. With over 20 years of experience as a pioneer in fitness and nutrition coaching for women, my aim is to give you an unbiased breakdown of the benefits and drawbacks of each approach, so you can confidently choose the path that fits you best. I'll dive into the personalized support you can expect from in-person trainers, including their hands-on guidance and real-time feedback, as well as the flexibility, expertise, and convenience that come with an online personal trainer. Plus, we'll explore the added benefits of combining fitness coaching with nutrition guidance—crucial for sustainable results. Whether you're seeking one-on-one motivation in the gym or a fully customized plan you can follow from home, I'll help you weigh the pros and cons of both options. By the end of this video, you'll have a clear understanding of which coaching style and approach to nutrition will best support your journey to a healthier, stronger you. FOLLOW ME

Are you ready to take control & achieve your fitness goals in a healthy & sustainable way? Now is your time! Embrace lasting transformation, not just fleeting changes and fads. As a woman's fitness expert, IFBB Fitness Pro, Certified Personal Trainer & Nutrition Specialist, and pioneer in online personal training, I have helped more than 2,000 women create the FITBODY of their dreams in my Online Fitness and Nutrition Coaching program. Let me put my 20 years experience, to work for you! My channel is here to help you love how you look, feel, & function through healthy eating, reasonable exercise, & empowering motivation. Say goodbye to endless cycles of fad diets & quick fixes. Embark on a deeper, more meaningful journey toward health & fitness at 40, 50, 60, & beyond! FOLLOW ME

Yes! I just turned 50 and it IS possible to have 6 pack abs! My secret weapons? These 7 fat torching bodyweight advanced abs exercises that you can do anywhere. Not for the faint of heart, I am sharing my favorite ab moves to help you lean out and define your six pack. My Pro abdominal exercises only use body weight and no equipment! If you are a woman over 40 and are looking to add seriously hard ab moves to your workout routine, this is the video for you! #advancedabexercises #fitbody #FITBODYLifestyleCoaching #FITBODY #JulieLohre FOLLOW ME

How to Look Like a Fit Model: Step-by-Step Guide for Women by Women. Are you curious about the NPC Fit Model Division or simply want to learn how to train like a fit model? In this video, I'll walk you through everything you need to know to achieve that lean, toned, and confident fit model look. From strength training to cardio, nutrition, supplementation, and even posing, I break it all down step-by-step to help you feel ready to step on stage or simply look like a fitness model in your everyday life. Whether you're preparing for the NPC Fit Model competition or just want to elevate your training, this guide is perfect for women, especially those of us over 40, who are ready to take their fitness to the next level. Get my FREE GUIDE: https://julielohre.com/npc-fit-model-division/ With over 20 years of experience coaching women worldwide, and as a fitness magazine cover model myself, I specialize in helping you achieve your goals naturally and sustainably. Learn how to structure your workouts, balance your macros, and choose the right supplements to get stage-ready or reach your dream physique. The Fit Model Division offers a unique opportunity to showcase a healthy, toned look, and in this video, you'll get insider tips to bring out your best. Don't forget to download my free guide linked in the comments—it's packed with expert advice to help you crush your fitness goals!

The NPC Fit Model Division is here, and this video has everything you need to know to prepare for this exciting new category launching in 2025! Whether you're new to competing or considering this division as your next step, I break down all the details to help you succeed.

Struggling With Belly Fat Over 40? Here's Why & What Works Why Losing Belly Fat Over 40 is so hard and what you can do about it! Are you struggle to lose that last bit of fat, especially that stubborn lower belly fat? You are not alone! Most women want to burn belly fat and getting a flat stomach, but struggle. The fact is, losing belly fat and those last 10 pounds in general is super hard! But, if you are after 6 pack abs and a super low bodyfat level, it IS possible, even if you are a woman over 40. Here are the reasons that burning belly fat is so difficult and the steps you can take NOW to get the flat belly you are after, menopause belly or not! FOLLOW ME

Channel Takeover: Behind the Scenes with Our DIY Cold Plunge Build at Home My husband, Fitness, Cold Plunge, and DIY expert Rick Lohre, takes over my channel with this tour of our homemade cold plunge. Come behind the scenes with us as he breaks down the construction of our homemade ice bath. I love cold plunging for muscle recovery, mental toughness, reducing inflammation, improving overall energy and boosting your immune system. Want to make one of your own? Commercially available cold plunges can run several thousands of dollars! Our continuous cold plunge was built for less than $500 and it is not THAT complicated! Rick walks us through the components piece by piece before the finishing touches have been added so you can see specifically how we did it. Ready to boost your recovery without breaking the bank? In this video, I walk you through how I built my own DIY Cold Plunge tub for less than $500! Details on the Cold Plunge Plans: https://diycoldplunge.com/?ref=RICKLOHRE FOLLOW ME

How Christine Lost 40 Lbs & Cut Body Fat in Half at 46 Imagine achieving a jaw-dropping transformation at 46 without extreme dieting or competition prep. Christine Reeb, a FITBODY cover model, proved that it's never too late to become your fittest, healthiest self. In just six months, she lost nearly 40 lbs, cut her body fat in half, and reclaimed her confidence—all with my personalized online fitness coaching - FITBODY Lifestyle Coaching.

I Do These 6 Standing Exercises EVERY Week for Strong, Defined Abs | Standing Core Exercises for Women Want to know how you can get that core definition you've been after? Of course, nutrition is important, but you have to include the right ab exercises as well! Here's how to get abs AND maintain them year round... As a woman that is almost 50, I do these 5 standing core exercises every week... this my favorite standing ab workout. If you want abs at 40 and have neck or back issues that make traditional ab floor exercises difficult, or you want to literally step up your core exercises, do this ab workout for women weekly for best results! 00:00 Introduction 00:44 Standing Bicycle Crunch 03:42 Standing Oblique Crunch 05:18 Standing Side Bend with Weight 07:06 Windmill Exercise 08:43 Windmill with Weight 12:00 Woodchoppers 13:59 Wood Chop Exercise with Weight 15:28 Wide Sumo Side Bends 17:44 Sumo Squat with Side Bend Weighted 19:17 Standing Crunch 20:57 Standing Crunch with Weight

Can You SKIP Meals to LOSE Weight?!?! Science Backed Answers. Are you wanting to drop fat fast? Can skipping meals help with weight loss? If you have been skipping meals like breakfast, lunch, or dinner in your efforts to achieve a FITBODY, you have to watch this! In this video, I will breakdown the science behind skipping meals and dive deep into the subjects of metabolic slowdown, overeating, adaptive thermogenesis and weight gain, as well as the impact of meal timing on blood sugar fluctuations. I will also answer the important question… when is it ok to skip a meal? 00:00 Introduction 01:10 Skip Meals to Lose Weight? 01:43 Metabolic Slowdown 02:27 Adaptive Thermogenesis 04:31 Overeating & Weight Gain 07:25 Blood Sugar Fluctuations 09:56 When SHOULD You Skip a Meal?

Body Recomposition For Women | Action Steps To Lose Fat And Gain Muscle Ready to LOSE FAT and GAIN MUSCLE at the same time? What is a Body Recomposition and is it possible for a woman over 40? In this video, I bust the top 5 LIES & misconceptions women have about doing a body recomp, I line out my 4 action steps you can take RIGHT NOW to gain muscle and lose fat, and I'll let you know how long it will take a woman to do a body recomposition to achieve that lean, defined FITBODY look. 00:00 Is it Possible? 02:19 5 Body Recomp LIES! 03:08 Losing Fat & Gaining Muscle is Impossible Over 40 04:08 Constant Workout Changes 05:46 Body Recomposition Nutrition 06:39 Importance of Cardio 07:40 Action Step #1: Training 08:25 Action Step #2: Protein 09:31 Action Step #3: Cardio 10:50 Action Step #4: Recovery 12:03 How Long Does Body Recomp Take?

5 Surprising Science-Based Action Steps to Get Fit Over 40! Are you a woman over 40 ready to take your fitness to the next level? If you want to know how to get fit over 40, I have 5 science-based research backed action steps that will super charge your results. These are anti-aging steps you can take today to lose fat, gain muscle, and improve your metabolism! 00:00 - Introduction 01:00 Fit Over 40 Action Step #1: HIIT Cardio 03:23 Fit Over 40 Action Step #2: Eat Mindfully 06:20 Fit Over 40 Action Step #3: Lift Heavy Things 08:46 Fit Over 40 Action Step #5: Progressive Muscle Relaxation 11:15 Summary of Getting Fit Over 40 For Women

5 Must-Do Compound Exercises for Women to Get Strong & Lean In this video, I share with you the overall best compound exercises women can do in the gym to lose fat + gain muscle in a body recomposition. If you are looking for the best exercises and compound lifts for women then this video is the place to start. I want to be sure you perfrom each of these compound movements safely, so I am also taking you through exercise demos, step-by-step. Have questions about gym compound exercises? Please let those in the comments below and I will get back with you asap! 00:00 Intro 00:55 What Are Compound Movements? 01:41 Barbell Back Squats 06:52 Barbell Deadlifts 11:22 Barbell Bench Press 13:36 Bent Over Barbell Rows 17:41 Barbell Thrusters 22:10 Compound Movements Wrap-up

4 Signs You Need Reverse Dieting | Eat MORE Lose WEIGHT! Want to know when to reverse diet? Working crazy hard to lose weight and fat, but feel like your body is rebelling? It might be time for reverse dieting. These are the 4 signs I look for as an online fitness coach to see if a woman would benefit from a reverse diet. You really can eat more to lose weight! Combat metabolic slowdown and start losing fat through eating more every day. 00:00 What is Reverse Dieting? 01:33 What is Resting Metabolic Rate? 02:00 Reverse Diet Sign 1 - Low Energy Levels 03:30 Reverse Diet Sign 2 - Binge Eating 05:11 Reverse Diet Sign 3 - Always Thinking About Food 06:59 Signs You Need Reverse Dieting 4 - Poor Quality Sleep

Meal Prepping for Success - FITBODY Podcast Episode 32 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Knee-Safe Fitness: Worst Leg Exercise for Bad Knees Discover the essential insights on modifying your leg workout routines to protect your knees. Whether you're recovering from an injury or looking to prevent one, this episode is packed with invaluable tips on avoiding exercises that could exacerbate knee pain and exploring safer alternatives for achieving lean, defined legs. Dive into personal experiences, scientific explanations, and professional recommendations tailored for women seeking a balance between fitness goals and knee well-being. Don't miss out on this crucial conversation for anyone looking to maintain their knee health while pursuing their fitness aspirations. --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

"Strengthen Without Strain: The Ultimate Guide to Knee-Safe Leg Workouts," In this episode, I'll dive into leg exercises tailored for those dealing with knee pain. Whether you're battling with the frustration of weak knees or seeking alternatives to high-impact workouts, this episode is your go-to resource. I'll shed some light on the root causes of knee pain during exercise, from weak glutes to stiff hips, and how you can tackle them with targeted, knee-friendly exercises. I line out a comprehensive selection of exercises categorized into glute activators, hip hinges, and quad strengtheners that promise to fortify your legs without compromising your knee health. Ideal for women aiming for lean and defined legs while navigating the challenges of knee sensitivity, this episode is packed with expert advice, practical tips, and motivational insights to transform your workout routine into a knee-friendly fitness journey. Don't let knee pain hold you back from achieving the strong, stable, and sculpted legs you desire. Listen to this episode and take a step towards pain-free leg workouts today! --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Actionable strategies for weight loss during menopause, focusing on the importance of balanced nutrition and tailored exercise routines. Key strategies include: Balanced Nutrition: Emphasizing whole foods, lean proteins, healthy fats, fruits, and vegetables. Highlighting the need for calcium, vitamin D for bone health, and high-fiber foods to manage blood sugar levels. Mindful Eating: Importance of portion control and understanding hunger and fullness cues. Adjusting caloric intake to match the reduced energy requirements of menopausal women. Specific Dietary Recommendations: Including calcium and vitamin D-rich foods, managing blood sugar with high-fiber foods, and incorporating antioxidants through berries and green tea. Exercise Routines: Combining aerobic activities (like walking, swimming, cycling) with strength training to maintain muscle mass, boost metabolism, and support bone health. Recommends 150 minutes of moderate aerobic exercise weekly, with strength training three to four times a week. General Activity: Encouraging an increase in daily steps to at least 10,000, aiming for more to support weight loss efforts. Julie's approach is comprehensive, tackling both nutrition and physical activity to help women navigate menopause successfully. She advocates for making informed, mindful choices that support overall well-being and weight management during this life phase. For more information and resources, visit JulieLohre.com & FITBODY.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Excerpt: In the second episode of the FITBODY Podcast series on menopause, I'll dive into debunking common myths about menopause and weight loss. This episode is dedicated to separating facts from fiction, using evidence-based information to empower women navigating menopause. Key points covered include: Menopause and Weight Gain: Julie clarifies that while hormonal changes can affect body composition, menopause itself is not the direct cause of weight gain. Aging, lifestyle factors, and muscle mass decrease are the primary contributors. Weight Loss Possibility: Contrary to the myth that losing weight during menopause is impossible, Julie emphasizes that with adjusted diet and exercise strategies, weight loss remains achievable. Universal Weight Gain Myth: Not all women gain weight during menopause; factors such as genetics, lifestyle, and health play significant roles in individual weight changes. Hormone Replacement Therapy (HRT) and Weight Gain: Julie addresses the misconception that HRT leads to weight gain, explaining that while some women may experience mild fluid retention, significant long-term weight gain is not a common side effect of HRT. Targeting Menopausal Belly Fat: The episode also tackles the belief that belly fat cannot be reduced during menopause. Julie suggests a comprehensive approach including cardiovascular exercise, strength training, a healthy diet, and stress management as effective strategies for reducing abdominal fat. Julie aims to provide women with the knowledge and tools needed to navigate the challenges of menopause confidently. She promises practical strategies for weight loss in menopause in the upcoming episode, emphasizing the importance of a mindful approach to body changes. For more information and resources, visit JulieLohre.com & FITBODY.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Welcome to this episode of the FITBODY Podcast series on mastering menopause. This episode dives into the biological effects of menopause on weight, metabolism, and body composition. This episode covers: The challenges of weight loss during perimenopause and menopause due to hormonal changes. The biology of menopause, including estrogen's role in metabolism and fat distribution. Practical advice for maintaining muscle mass, which is crucial for metabolic rate during menopause. Nutrition and exercise tips tailored for menopausal women, focusing on mindful eating and workouts that enhance metabolism. Debunking myths surrounding menopause and weight loss, providing evidence-based information. Julie aims to empower women to thrive during menopause by understanding their bodies and adopting healthy lifestyle habits. The podcast also previews future episodes on separating menopause facts from fiction and offers strategies for effective weight management. For more information and resources, visit JulieLohre.com & FITBODY.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Unleashing UMP in the Kitchen - Cooking With Protein Powder - FITBODY Podcast Episode 26 Join in this episode of the FITBODY Podcast: 'Unleashing UMP in the Kitchen' as we dive into the world of culinary creativity with protein powder. Discover the incredible benefits of incorporating protein powder into your cooking and learn all about the versatile UMP Protein. From savory to sweet, we'll explore mouthwatering recipes, cooking techniques, and the science behind this protein-packed ingredient. Whether you're a fitness enthusiast or just looking to elevate your meals, this podcast will be your ultimate guide to cooking with protein powder. Check out https://fitbody.com for more information and to order UMP Protein Powder! --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

In this FITBODY podcast episode, we unravel the secrets to achieving lean, sculpted muscles and shedding excess body fat, with a particular focus on the unique benefits of various protein types tailored for women. Join me as we explore and demystify the world of protein powders, including milk protein isolate, whey protein concentrate, calcium caseinate, whey protein isolate, micellar casein, and egg white protein. Discover how these protein sources play distinct roles in building and preserving lean muscle while supporting fat loss. We also will look into the science behind each protein's amino acid profile, absorption rates, and muscle-building potential. By the end of this episode, you'll have a comprehensive understanding of how to harness the power of different protein varieties to achieve your fitness goals, ultimately empowering you to sculpt a strong, confident, and healthy physique. Whether you're a seasoned fitness enthusiast or just embarking on your journey to a more toned and energized self, this podcast provides valuable insights to help you make informed dietary choices and take meaningful steps towards your ideal physique. Check out https://fitbody.com for more information and to order UMP Protein Powder! --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

FITBODY Podcast - Breast Cancer Awareness Month - Breast Cancer Hormone Receptor Status --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

FITBODY Podcast - Breast Cancer Awareness Month - What is breast cancer, how it's classified and other stats --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Tune Into Your Body: How Self Exams Saved My Life Twice! FITBODY Podcast Episode 22 In today's episode, I want to share a deeply personal journey with you. I've faced breast cancer twice in 3 years, and I genuinely believe that my commitment to monthly self breast examinations played a pivotal role in detecting it early. I'll guide you through the exact techniques I use for self-exams, ensuring you're equipped with the knowledge to notice any changes in your body. While self-exams are incredibly important, they're a complement to regular mammograms, not a replacement. I have had the benefit of multiple detection techniques - self breast examinations, doctor assisted exams, diagnostic mammograms, breast ultrasounds, and breast MRI's. WIth my first breast cancer diagnosis, I opted for breast conserving therapy with a lumpectomy and radiation followed by hormone therapy. With my second primary breast cancer diagnosis, I choose a skin and nipple sparing mastectomy with tissue expander placement. Join me today as we dive deep into the importance of early detection, and how staying in tune with your body can be a game-changer. Let's empower ourselves and potentially save lives together. Join me today as we dive deep into the importance of early detection, and how staying in tune with your body can be a game-changer. Let's empower ourselves and potentially save lives together. Check out my full breast cancer journey here: https://julielohre.com/my-breast-cancer-journey/ https://julielohre.com/second-primary-breast-cancer/ https://julielohre.com/importance-of-self-breast-examinations/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Second Primary Breast Cancer: Seriously, again?!? An Intimate Journey FITBODY Podcast with Julie Lohre After triumphing over breast cancer once, life threw me another curveball, and I found myself facing this challenge head-on once more. Through this podcast, I invite you into my world, from the first lump detection to the intricate details of my treatment. I'll delve into the significance of self-breast exams, explaining the vital differences between a cancer recurrence and a second primary onset. As someone committed to fitness and wellness, I also discuss the importance of staying active and mentally strong throughout such a trying experience. My hope is that by sharing my story, I can inspire, educate, and serve as a beacon of hope for others traveling this path. Join me in raising awareness and emphasizing the significance of early detection. Let's champion our health together! Check out my full breast cancer journey here: https://julielohre.com/my-breast-cancer-journey/ https://julielohre.com/second-primary-breast-cancer/ https://julielohre.com/importance-of-self-breast-examinations/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

When I was 44, I felt a palpable lump in my left breast, small, but actually visible beneath my skin. Over the next year and a half, I had multiple doctors appoints, each followed by diagnostic mammograms and ultrasounds. With my dense breast tissue it was difficult to image, but the thought was that this lump was a fibroadenoma. The best course of action, watch and wait. I was scheduled for follow-up mammograms and ultrasounds every 6 months. Finally, at 46, after meeting our medical deductible for the year, I pushed to have that small lump biopsied after one of the follow-ups. When the diagnosis of Invasive Lobular Carcinoma - Breast Cancer, came back, I was totally caught off guard and devastated. In this podcast, I take you through that initial diagnosis, my decision to have breast conserving therapy with the combination of a lumpectomy and radiation followed by hormone therapy with tamoxifen. I am lucky to have caught breast cancer early through monthly self breast exams. I hope my story empowers women to be their own health advocates, to listen to their bodies, and to stand up for what they need in medical care. But this is just part one of my story... check back for my podcast on my second breast cancer diagnosis. Check out my full breast cancer journey here: https://julielohre.com/my-breast-cancer-journey/ https://julielohre.com/second-primary-breast-cancer/ https://julielohre.com/importance-of-self-breast-examinations/ At FITBODY Podcast - Breast Cancer Awareness Month - My Breast Cancer Journey --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Healthy Fats & Protein for Optimal Women's Health - FITBODY Podcast Episode 19 In this episode of the FITBODY podcast with Julie Lohre, women's fitness expert and online personal trainer, we will dive into the need for healthy fats and proteins to achieve optimal health, fitness & wellness. While the focus is on increasing and finding these nutrients for women in their 30's and beyond, it applies to younger women and men as well. So, join Julie in this episode to learn about how she incorporates these macronutrients into her diet as well as how she helps her clients find ways to add them into theirs. As promised in the show, here are links to sources for Healthy Fats and Proteins: EFA Gold: https://www.fitbody.com/collections/vitamins-wellness/products/beverly-international-efa-gold UMP Protein: https://www.fitbody.com/products/beverly-international-ultimate-muscle-protein-ump And, as always, for more health, fitness and nutrition information, visit JulieLohre.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Powerful Home Workouts: Unlocking Motivation and Getting Results Welcome to the latest episode of the FITBODY podcast, where we dive into the incredible world of home fitness and its numerous benefits. In this episode, we explore the convenience, flexibility, and cost-effectiveness of working out in the comfort of your own home. Discover how to maximize your results and unlock the immense potential of home fitness. Whether you're a seasoned home workout enthusiast or just getting started, this episode will provide you with valuable tips, guidance, and inspiration to take your fitness journey to new heights. Tune in and embark on a transformative path to health and wellness right from the comfort of your own home. Visit JulieLohre.com for more great fitness information! --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Anaerobic vs. Aerobic: Choosing the Right Exercise Pathway for Your Goals In this episode of the FITBODY podcast, we delve deep into the world of fitness to shed light on the crucial distinction between anaerobic and aerobic exercise. Join me as we demystify these terms, helping you navigate the maze of workout options and choose the perfect exercise pathway to achieve your goals. Whether you're aiming for explosive strength gains or endurance and cardiovascular fitness, understanding the differences between anaerobic and aerobic training is key. Get ready to unlock the knowledge that will empower you to make informed decisions about your fitness journey. Tune in and discover the optimal exercise pathway tailored to your unique aspirations. For more great fitness information, check out JulieLohre.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Welcome to Episode 16 of the FITBODY Podcast, titled - Good to Great with More Veggies. In this episode, we delve into the transformative power of incorporating plant-based foods & vegetables, into your diet. I believe that small changes can lead to remarkable results, and adding more veggies is a prime example. Join us as we explore the health and fitness benefits of embracing a plant-forward approach. Discover how these simple yet significant modifications can take your well-being from good to great. Get ready to unlock a world of vibrant flavors, essential nutrients, and sustainable lifestyle choices that will propel your health and fitness journey forward. Let's harness the power of plant-based additions together and embark on a path of lasting vitality. Check out Julie's website for more great health and fitness information. --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Welcome to the FITBODY Podcast. In this episode I'll share science-backed weight loss hacks that are guaranteed to transform your body and life. With proven strategies that go beyond the traditional advice, I'll guide you through several proven techniques to achieve your dream physique. Discover how everyday activities can burn calories, why mindful eating is essential for better food choices, and the surprising benefits of swapping red meat for plant-based alternatives. I'll also reveal the role of chewing gum in curbing snacking urges and the importance of quality sleep and hydration in your weight loss journey. Get ready to revolutionize your approach to weight loss and discover the science-based methods that really work. --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

"Unleashing Purpose: Evaluating Alignment for Daily Success" Welcome to another episode of the FITBODY Podcast, where we explore topics that empower you to live a purpose-driven, successful and healthy life. In today's episode, we briefly delve into the power of purpose and how evaluating its alignment with your daily actions can pave the way for achievement and fulfillment. Purpose serves as a guiding force, providing meaning and direction in our lives. When we understand the purpose behind our efforts, we stay motivated, focused, and aligned with what truly matters to us. It is essential to regularly evaluate our purpose to reassess our goals, priorities, and the actions required to achieve them. One powerful technique is to write down your purpose. Research shows that writing down our purpose has a profound impact on our commitment and follow-through. Take a few moments each day to jot down your purpose or review what you've written, whether it's in the morning to set intentions or in the evening to reflect on the day's accomplishments. This practice enhances clarity, reinforces motivation, and serves as a reminder of what truly matters to you. Evaluating alignment is crucial for daily success. Regularly review your purpose statement against your daily actions to gauge if you're on track. Examine the actions you took throughout the day and assess if they align with your purpose and goals. If there is a misalignment, identify areas where adjustments can be made. This could involve shifts in mindset, habits, or priorities to realign with your purpose and ensure that your daily actions support your overarching goals. To maintain alignment, incorporate dedicated moments of reflection into your daily routine. Prioritize tasks and activities based on their relevance to your purpose, allowing you to make conscious choices that drive you closer to your goals. Additionally, seeking accountability and support by sharing your purpose with trusted individuals can provide guidance and encouragement along your journey. Evaluating the alignment between your purpose and daily actions is crucial for achieving success and fulfillment. By writing down your purpose, reviewing it regularly, and assessing alignment, you empower yourself to make intentional choices that bring you closer to your goals. Your purpose is your compass—let it guide you to live a life of purpose and impact. Note: These condensed show notes capture the essence of the podcast. --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Physical vs. Emotional Hunger If you've ever wondered about the difference between genuine hunger and emotional cravings, this episode is a must-listen. In this podcast, we explore the distinct signs of physical hunger and the emotional triggers that lead to cravings. You'll gain practical strategies to manage emotional hunger and make conscious, nourishing choices aligned with your true needs. Tune in to the FITBODY podcast to uncover the mysteries of Physical vs. Emotional Hunger and transform your relationship with food and well-being. --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Welcome to today's episode of the FITBODY podcast! Today we will be discussing the topic of "Eating Healthy at Restaurants." Many people believe that eating out means sacrificing their healthy eating habits or being relegated to eating a boring salad. But, it doesn't have to be that way! There are several ways to eat out and still stay on track with your health and fitness goals. Alternative Sides: One way to make your meal healthier is to swap out the sides. Instead of fries, opt for steamed vegetables or a side salad. Most restaurants will accommodate this request. By doing this, you are adding more nutrients and vitamins to your meal. No Oil or Butter: Another way to eat healthy at restaurants is to ask for no oil or butter on your food. Many restaurants cook their food in oil or butter, which can add unnecessary calories and fat to your meal. By asking for your food to be cooked without these added ingredients, you are cutting down on the calorie count and making your meal healthier. Sauces on the Side: Most sauces that come with restaurant meals are loaded with sugar, salt, and unhealthy fats. Instead of asking for no sauce, ask for the sauce to be served on the side. This way, you can control how much sauce you add to your meal, and you can choose to have just a little or none at all. No More Boring Salads: Many people believe that the only way to eat healthy at a restaurant is to order a salad. However, this is not the case. There are plenty of other options that can be just as healthy, such as grilled chicken, fish, or vegetables. Don't be afraid to ask for modifications to your meal to make it healthier. Conclusion: Eating healthy at restaurants doesn't have to be a challenge. By swapping out sides, asking for no oil or butter, and requesting sauces on the side, you can make your meals healthier. And remember, you don't have to eat a salad every time you go out to eat. There are plenty of other ways to eat out and stay on track with your health and fitness goals. Thanks for tuning in, and we'll see you in the next episode! --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Show Notes: In this episode of the FITBODY podcast, I talk about the lies we tell ourselves that hold us back from achieving our goals. We will explores the most dangerous lies that we often believe, such as "when I get X, then I'll be happy", "this is just who I am", and "I don't have time for this". I'll give you some actionable steps on how to reframe these lies and find joy in the process of getting toward our goals. We will also start the process of identifying priorities, taking pride in consistent efforts, and embrace the fact that you are capable of incredible change. Thank you for listening to the FITBODY podcast. If you enjoyed this episode, please subscribe and rate/review us on your preferred listening platform. Your support means a lot to us and helps us reach more people who could benefit from our fitness, health, and nutrition advice. Don't forget to check out JulieLohre.com for more resources, including my online personal training programs. Let's continue our journey to supercharge our health and get to our personal best! --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

In this episode, we're tackling a common issue that many people face in their fitness journeys: finding effective glute activation exercises. The gluteus-maximus, the largest muscle in your body, can be challenging to activate properly, which is necessary for growth and engagement in movements. But it's not just about aesthetics when it comes to round and lifted glutes. Your butt muscles are critical stabilizers for everyday movements, so it's important to make sure they're strong. Glute activation exercises are designed to help activate or “turn on” your glutes so that they are able to do their jobs and contribute appropriately when you're doing squats, deadlifts, lunges, and any lower body exercise that involves the glutes. These exercises can help you build a mind-muscle connection and ensure that your glutes are fully active during your workout (for big lifts like squats or deadlifts) and you are not compensating by overusing other muscles involved in the lift Join us as we discuss the best glute activation exercises, why developing glute strength is crucial, and the benefits of glute activation with good form. Whether you're looking to enhance your curves or improve your functional fitness, this episode has something for you. Get ready to activate those glutes and take your fitness to the next level! Check out my site for more info on Glute Activations and Exercises: https://julielohre.com/must-do-glute-activation-exercises-to-lift-round-your-butt/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Should I workout with muscle soreness? Welcome to the FITBODY Podcast, where we discuss everything related to health and fitness. In this episode, we tackle a question that many gym-goers ask themselves: should I workout with muscle soreness? Whether you're a seasoned athlete or just starting your fitness journey, you've likely experienced muscle soreness at some point. While it can be uncomfortable, some people believe that pushing through the pain is the key to progress. However, others argue that rest and recovery are just as important. In this episode, we'll explore both sides of the debate and provide you with some tips on how to best approach working out with muscle soreness. So, let's dive in and get started! --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

To Tune In or Tune Out? The Great Music-Exercise Debate! In today's episode, we'll be exploring the question on many gym-goers' minds: Should you listen to music during exercise? As it turns out, the relationship between music and exercise is a complex one. Numerous studies have shown that listening to music while exercising can boost your mood, reduce your perceived effort, and even improve your endurance. In this episode, we'll take a look at the science of music and exercise, exploring the benefits and specifics for working out to your favorite tunes. --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

The Secrets to Staying Fit Over 40 and Beyond... Have you ever wondered, is it possible to be fit over 40? Have you seen women in their forties, fifties, and sixties who have incredible abs and perfectly sculpted butts? Are they spending hours upon hours in the gym and snacking on celery all the time? If you've ever wondered if it's possible to be fit, stay fit, or get fit over 40, I have some really good news for you. It is possible. In fact, I'm proof. Just before I turned 48 this year, I took part in a fitness photo shoot that ended up on the cover of our newest Fit Body magazine. I'm a mo, a wife, a mom, and an entrepreneur running the Fit Body brand. Let me tell you, time is tight. I definitely don't have the luxury of spending hours upon hours a day working out and planning meticulously every single ounce of food that I eat. Let's just say this Fit Woman over 40 has an appetite! I actually happen to like celery, but I'm also partial to burgers and wine too. So how do you do it? How do you become fit over 40 just after menopause? Yep, I am post-menopausal with hormone shifting) skin sagging in your energy waning. Whether you're noticing that it's easier to gain weight now or that the same old tricks that used to help you drop 10 pounds just aren't working anymore. I'm gonna share with you today some of my best secrets for keeping fit or forgetting fit if you are over 40. Tip #1 Women that are fit over 40, know that vegetables and fruit are nutritional gems with tons of nutrients and super low in calories. That's not even talking about the fiber! Veggies in particular are super filling and help stave off hunger, allowing you to eat less total calories in your quest to stay fit. I suggest filling your plate half full with vegetables for lunch and dinner meals, and then including fruit as a snack once or twice a day. Whole fruits like grapefruit berries, along with leafy green vegetables are excellent choices. Fill up on your fruits in your vegetables. Don't be afraid of them. ...Listen to the podcast for more or check out my website at JulieLohre.com for more fitness information! --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Mental Muscle: Unlocking the secrets of fitness and wellbeing and why the mind body connection matters. In this episode we will explore the relationship between physical fitness and mental wellbeing, and how these two aspects of health can interact to unlock your full potential. We discuss the science supporting the connection between exercise and mental health, as well as strategies for incorporating physical activity into daily life to improve both physical and mental health. I also explore the concept of a "growth mindset" and how it can help you reach their fitness and health goals, as well as discuss how to overcome common obstacles to staying active and motivated. In this episode, I aim to provide practical advice and inspiration for my listeners to achieve greater health and fitness, and to unleash their full potential in all aspects of life. --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

Five simple tips to stay consistent with diet... Welcome to today's episode of the FITBODY podcast! If you're looking for simple and effective ways to improve your eating habits, you're in the right place. In this episode, we'll be sharing five powerful tips that can help you stay on track with your healthy eating goals. I'll give you real life examples of things I do and share some tricks for avoiding falling off track with my nutrition. I'll dive into the benefits of eating unlimited vegetables, and share other ideas that you might not have considered when thinking about how to create consistency without depriving yourself. Whether you're a seasoned health enthusiast or just starting your wellness journey, these tips are sure to help you achieve your goals and feel your best. So, grab a pen and paper and let's get started! --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message

As I think back to some of the things I've learned, both personally and in training women, I have come up with the top 5 things I wish women knew before they started to work out. I've seen women make these mistakes over and over again and wanted to help you by giving you tips on how to avoid these mistakes and giving you a few secret insights into supercharging your health and fitness journey. --- Send in a voice message: https://podcasters.spotify.com/pod/show/fitbody/message