Strength Through Food Freedom Podcast

You may be wondering,how can I ever feel good about myself when I've fallen off track, didn't track my calories or macros today, ate like junk, didn't work out, look gross on camera, didn't hit my step count, etc? ⁣ ⁣ I know first hand, how it feels like to always feel like what you're doing isn't enough on your weight loss journey. ⁣ ⁣ But know that beating yourself up to make a change, is not how change will occur, or last.⁣ ⁣ In this episode, here's the tips you can start to use to stop beating yourself up so much. ⁣ 1) Through not judging your actions as good or bad,⁣ 2) For not name calling yourself for being on track or off.⁣ 3) By nourishing your body by taking the time to make some food that you enjoy and that makes you feel your best.⁣ 4)For putting yourself first.⁣ 5)Through not restricting more calories or carbs.⁣ 6)For not doing more and more cardio.⁣ 7)For taking a rest day even if it was unplanned. ⁣ 8) Letting go of the super high expectations you place on yourself. ⁣ 9) Knowing that this doesn't mean you are less than or like you won't accomplish your goal. ⁣ 10) For not comparing yourself to other women's success because your success is just as amazing. ⁣ ⁣ If you've been struggling with repeating this cycle of beating yourself up, I've created the Overcoming Self Sabotage on Your Weight Loss, Fitness & Health Journey Guide to Journaling & Self Reflection.⁣ ⁣ Filled with self reflection exercises to help you understand why you actually beat yourself up ⁣ A thoughts, workout, nutrition, tracker, to help you learn what triggers your tendency to beat yourself up & more….⁣ ⁣ This guide will help give you easy tools to implement every day in your life so that this cycle can end, and so that you CAN accomplish your goal, with less guilt and need for perfectionism, along the way. ⁣ ⁣I am so excited to give this to you.  Download the free guide here! https://liftnourishthrive.ck.page/4611c63ae0 Like this episode? Be sure to let me know over on IG @julia__feliciano! ⁣

This episode of the Lift Nourish & Thrive Podcast is going to help you learn how to understand why your journey has always seemed to be well, a roller coaster. Scale fluctuations, getting on track, getting off track, losing weight, gaining weight, feeling motivated, not feeling motivated, consistent with your workouts, not consistent, wanting more progress, no wonder we feel like it's such an up and down journey. In this episode, I help bring awareness into understanding your previous thoughts, and behaviors about yourself and how it impacts your journey. We talk about: -lack of confidence -perfectionism -comparison -self sabotage -lack of self worth -the all or nothing mentality & more, to help you learn how let these thoughts, negative actions, and behaviors, finally go. This way, although a journey will never be smooth sailing, you can learn how to navigate the ups & downs of it without feeling like a failure, that you should quit, or like you should wait for another time to start working towards what you really want. Like this episode? Be sure to leave a review over on Itunes, or screen shot you listening and tag me over on IG @julia_feliciano

In this episode, I break down why you may tend to struggle with taking care of yourself and your health consistently, despite feeling like you "know what to do". If despite knowing all about calories, macros, lifting, and cardio, and even possibly having the perfect plan, you tend to feel like it's hard to still take care of yourself, or when you do, you feel guilty for it, this episode is for you! I help you learn to understand yourself, your thoughts, your habits, and your relationships with others, to help you understand your relationship with your health, fitness, and weight loss journey better, all so that you can finally gain the confidence you truly want and the progress you want on your health and fitness journey. I talk about co-dependency, and anxious attachment theory, and relate it the struggles you have on your weight loss and health journey, so that you can learn why you tend to struggle to take care of yourself, why you feel as if you always just need to restrict more, why you have a hard time feeling proud of yourself , or why you feel the need to do more cardio to lose weight, and why you beat yourself up so much when you do fall off track. Truly understanding your relationship to your health, weight loss, and fitness goal may be the missing piece in finally having the body, confidence, and transformation you truly want. Stay tuned for part 2 next week where i'll talk about how to start improving on these things, as well! If you found this helpful, send me a DM on IG @julia__feliciano!

The last few months, well, year; have been challenging. In this episode, I give you an update on my life, business, and health, and how I've learned the importance of managing mental health struggles so that you can feel your best, each day, not only on your weight loss and fitness goal, but in your life. Like this episode? Be sure to leave the podcast a review on Itunes for a chance to receive a free coaching call! Want to get in touch? Want a topic touched on in the podcast for future episodes? Send me a DM on IG @julia__feliciano!

Way back when I used to think that if my workouts didn’t cause me be sore, sweaty, exhausted, or didn’t have a high enough calorie burn….that they were a waste. I struggled with the all or nothing mentality surrounding my workouts, and was such a perfectionist that I wouldn’t work out at all if my workouts couldn’t be 2 hours. As my journey went on, I knew that lifting weights was the best way for me to lose body fat, gain muscle, and get stronger, and I learned that I didn’t have to do so much cardio to have effective workouts. I found the beauty in my physical strength after years of trying to be as small as possible. But as I got older, and life gave me different day to day demands, I started to explore additional forms of exercise that made me feel good, strong, and best of all…allowed me to not JUST focus on my what my body looked like, but what it was capable of doing. Another great thing, I learned what types of exercise truly helped me manage stress and anxiety, and helped me be the overall more calm person I want to be. Through learning more about myself, I gained confidence. I learned the benefits of all of the 3 different types of exercise I share with you in the episode, and the purpose they each serve me in my life, body, health, and mental health. Like this episode? Learn something? Be sure to tag me over on IG @julia__feliciano to share with me what you learned. & be sure to share with a friend who may need this message! Looking for more free support from Julia on your weight loss & fitness journey? Join her FB community for live trainings to help you on your journey! https://www.facebook.com/groups/1229051187242268

In this episode of the lift nourish & thrive podcast, Julia dives into helping you learn about prioritizing self care for your health & mental health, while on your weight loss and fitness journey, to help you manage stress and anxiety. * Julia shares with you what has helped her over the last few months in managing stress and anxiety, but in a way that also allows her to feel like her higher self to help get minimize prior negative habits, behaviors, & thoughts. * Julia integrates managing self care and your health while on your weight loss and fitness journey so that you can actually accomplish your weight loss and fitness goals, feel healthier and happier, learn to do things for yourself, while also gaining the confidence in your life that you want as a woman. * Like this episode, be sure to share with a friend and tag Julia on IG @julia__feliciano when you listen!

In this episode, I teach you how to navigate bad body image days while on your weight loss journey. You will learn what actually goes into why you're having the bad body image day that you are, and learn to think on a deeper level so that you can't get through these hard days with more ease. I also dive into sharing with you an update on my recent weight loss goal and if I failed, since I have also been having some negative body image days, lately. Like this episode? Can you relate? Be sure to tag me over on IG @julia_feliciano and share with me your biggest takeaway from the episode! Looking for more free support on your weight loss and fitness journey from Julia? Join LIFT NOURISH & THRIVE W/ JULIA FELICIANO on FB, a free FB community with live trainings on all things lifting, sustainable nutrition to help you lose body fat & keep it off, and confidence, to help you up level your progress and thrive in all areas of your life. https://www.facebook.com/groups/1229051187242268

Hi, welcome back to the LIFT NOURISH & THRIVE podcast, I've missed you on this platform. * In today's episode, I help you understand how to have more confidence on your journey, when you aren't getting the physical results you want, and how to set goals deeper than just wanting less flabby arms. * This way, the confidence you develop lasts, and helps you in ALL areas of your life. * We have a real talk about making change, thinking bigger, and even chat about marriage and our partners never fully understanding what we may struggle with, and much more. * Like this episode, be sure to share it over on IG, tag me, and let me know what you learned. * Looking for more free support from Julia on your journey? Join LIFT NOURISH & THRIVE W/ JULIA FELICIANO on FB for weekly live trainings.

A very real talk with Julia. Sharing with you what’s on my heart & brain hoping you can relate and use this episode to help you work through hard stuff in your life.

I know that it’s scary into invest into your health and fitness goal. As women we find it easier to invest into things like clothes, Target trips, makeup, nails, hair...things that give us short term quick fixes with how we feel about ourselves. But what if we reframe this? What if we choose to invest into something with more tools needed for a lifelong transformation? Want to start learning the tools to lose weight & keep it off WHILE enjoying the holiday season? That is what my intensive is for ❤️ Learn more here. https://mailchi.mp/7d6c2c09a435/liftnourishthriveintensive

The only one telling you that you can’t do something, is you. https://mailchi.mp/7d6c2c09a435/liftnourishthriveintensive

Do you struggle with gaining the weight back you lose during the holidays? Or, are you afraid that all of your progress will be lost and fear weighing yourself the next day? Do you want to be able to still make progress,enjoy food, and enjoy family and friend times to the fullest without feeling like you have to restrict a lot the next day or make up for it with lots of cardio? In Day 2 of the Lose Weight & Keep it Off This Holiday Season Training Series, not only do I teach you nutritional tips to help you with this, but I also teach you to reframe how you go about going into the holiday, while letting you be in the drivers seat, so that you can keep getting the progress you want, while developing more confidence with yourself, your goal, and with food along the way. See you tomorrow for Day 3! The Top 3 Crucial Mistakes You’re Making on Your Weight Loss & Fitness Journey during This Time & How to Avoid Them.

Day 1 of the Lose Weight & Keep it Off This Holiday Season Training Series is up! Are you making this mistake with your workouts that could be hindering you from getting better progress and cause you to fall off track more frequently? Let me know if you catch this replay and if you found it helpful! See you tomorrow for Day 2❤️

Sign up for my free coaching masterclasses here! https://liftnourishthrive.ck.page/7782184f03

When I first set out on my weight loss journey, I only thought of confidence had to do with what my body looked like. Fit enough, "toned" enough, hot enough....I thought that the more I felt confident with my body, the more confident I would be as a woman. ​ & while yes, feeling better in your clothes and with your physical body can make you feel great, especially if you've always picked yourself apart or feel like you have to cover up every ounce of your self perceived 'flaws'.... ​ I want you to learn ways your lack of confidence show up on your weight loss journey that have NOTHING TO DO with what your body looks like. ​​ I know how all of this feels, & I want you to know, that you are deserving of not just changing your body to how you want it to be, but also to have the confidence with yourself and your life that you truly want. ​ You do so much for others, you love everyone, you want others to be happy, but when's the last time you were happy and felt like you were thriving? Follow me on IG @julia_feliciano Join my FREE fb community of like minded women with similar weight loss struggles https://www.facebook.com/groups/1229051187242268/

Many women have a #goalweight when trying to #loseweight. I know I did & my clients do. & yes, I help my clients hit their goal weight and surpass it. But it goes deeper than that. In this podcast episode, you’ll learn the 3 steps you need to remember when working towards your goal weight. Why? How? & again, the most important factor, why. Not only will these tips help you hit your goal weight, but they will help you understand yourself & your beliefs about yourself on a deeper level....so that you can actually reach the goal you set for yourself. WANT FREE COACHING & A CHANCE TO BE ON THE PODCAST? * SIGN UP FOR A FREE COACHING CALL. In this call, Julia will help you with whatever questions or struggles you are currently having on your weight loss journey. Consistency, getting back into your routine, your nutrition, your confidence, workouts, feeling like you're always falling off track, no weight loss and fitness related topic is off limits during this call. * BOOK YOUR CALL HERE! * https://calendly.com/callwithjulia/live-coaching-q-a-with-julia

This episode of the LIFT NOURISH & THRIVE podcast is all about talking to our significant others about our weight loss goal. The need for support, feeling like we have to talk to them about investing in a program, or something that we want. It’s a common struggle many women experience, and I have, too. & because of this, many women are held back from FULLY reaching their weight loss goals. ​ “ I have to talk to my husband”. ​ This is mostly said before a woman, or potential client, decides to invest into my coaching to not only help them lose weight, but learn the tools needed to keep it off. ​ While the finance talk with our husbands are VERY real, trust me, I know. From March when COVID hit until June, we lived off my husbands salary alone, after I was furloughed from my Exercise Physiologist/Physical Therapy Assistant Position. Yes, I still had my coaching business but at the time, it was not replacing my income from that job. It sucked. Shit was HARD. & we're still navigating through it. BUT....This episode will teach you how to navigate this challenging topic with more ease. Follow Julia on IG @julia__feliciano- JOIN THE LIFT NOURISH & THRIVE FREE COMMUNITY https://www.facebook.com/groups/1229051187242268/

It’s easy to get caught up in the end game. The goal weight. The goal pant size. The goal look....on our #weight loss journey. But when’s the last time you recognized where you are right now and what you’ve already accomplished thus far? When’s the last time you stopped wishing for the end, but remembered that the right now is just as important to get you TO that end goal? Listen for #motivation, #empowerment, and a kick in the butt to stop being such a bitch to yourself. Like the episode? Let me know! Need help eating more protein? Know it’s important but struggle with feeling like you have to eat just egg whites, chicken, and protein powder? Want to make meal planning easier? Download my free how to build muscle protein focused grocery list. https://liftnourishthrive.ck.page/4bae445f83

If you’re struggling right now on your weight loss journey….you may be wondering how to get off the struggle bus. Maybe you’re looking for the next thing to try, going back to something you’ve done in the past, or struggling to do the things you need to do all together. Often, when this happens though, is we start to get comfortable. I call this getting comfortable in our shit. We so want out of it, but yet, it’s comfortable. So if you’re struggling with being in the shit right now, I want you to ask yourself this… How long have I been here? & why am I still here? Be honest with yourself, learn to place blame on others. Be true to yourself. & remember this, staying deep in our own struggles gets us no where but another seat on the struggle bus. & by staying on that struggle bus, not only are you disrespecting yourself… But you’re also disrespecting everyone else in your world that possibly make up you ‘why’ behind you wanting to accomplish your weight loss goals and make this a ‘lifestyle.’ #ToughLoveTruth Like this episode? Be sure to let me know over on IG and share with a friend who may need to listen. * DOWNLOAD MY FREE HOW TO BUILD MUSCLE PROTEIN FOCUSED GROCERY LIST HERE! * https://liftnourishthrive.ck.page/4bae445f83

A very real, impromptu, episode. If you don’t take action after listening, well, I hope you don’t always remain where you currently are in your weight loss struggles. https://mailchi.mp/fdaf09fd9ac0/liftnourishthrivecollective

Phases of Change on Your Weight Loss Journey Understanding this, will allow you to understand why you may not be getting the progress you REALLY Want on Your Weight Loss Journey. * This training is a replay from my FB group. Lift Nourish & Thrive with Julia Feliciano. * Knowing this, can take you from where you currently are right now, struggling, contemplating, having low motivation, feeling like something is wrong with you for not getting the results you want.... * To making that transformation you truly want. * The one where you’re proud of yourself, and not beating yourself up. * The Lift Nourish & Thrive Collective will help you stop hanging in one phase for so long, to finally being able to wake up each day feeling like you’re the one in control of your weight loss journey, and not the other way around. ❤️ * The link is down below. The doors for enrollment close on Friday at midnight. ❤️ * https://mailchi.mp/fdaf09fd9ac0/liftnourishthrivecollective

The REAL missing piece to why you’re not getting the RESULTS you want * Let’s be honest, here. * How easy is it to skip your workout? * How easy is it tell yourself “Ok today is the day I get my shit together”, just for the next day to come and to not make any change? * How easy is it tell yourself you want to attend a free training, or do a free workout, just to not attend all together because you forgot or something came up? * How easy it to forget you spend 5.99 a month on a workout app? * It’s also pretty easy to find a workout on Youtube, or here on IG, promising you the results you want, trying them, and then giving up when you’re not getting the results you want. * Lastly, it’s also pretty easy to always view things in a subjective manner, colored by your personal feelings, rather than viewing things from an objective manner, that are unbiased, factual, and verifiable. * Having accountability on our weight loss journey is CRUCIAL to getting the results we want. * Without accountability, its super easy to give up on ourselves * Having accountability allows for consistency aka the end to always falling off track. * That’s why, I’m excited to announce that the LIFT NOURISH & THRIVE COLLECTIVE is now open for enrollment. * My small group coaching program, provides you accountability and is the piece that has been missing for you. * With 3 months of support * Bi weekly group coaching calls.. * Access to me to guide you along your way and help you on the rough days… * My eyes on your nutrition & programming your workouts to help you lose body fat & gain muscle.. * & a community of like minded women beside you. * The accountability is your missing piece your weight loss journey puzzle. * You know what to do on your weight loss goal, you know why you need to be lifting, you know that you can have a cookie and still lose weight, now it’s time to fill in the missing piece of what’s REALLY keeping you stuck. * The link is down below for you to apply, learn about what the investment is, (less than 10 dollars per day), and I’m here in the DM’s if you have any questions to see if this is the right fit for you. * https://mailchi.mp/fdaf09fd9ac0/liftnourishthrivecollective

SHE ATE MORE CALORIES & LOST WEIGHT? WAIT, WHAT? A CLIENT CASE STUDY * In this episode of the LIFT NOURISH & THRIVE PODCAST, I share with a you a 1:! client case study of how my client actually ate more food & lost more weight. * I share with you her journey in developing healthier habits with food, her mindset, her introduction to following a structured lifting program to aid her in her weight loss…. * Her adjustment period of learning how to track her calories and macros so that she could understand how much she is eating even while trying to lose weight and not even feel like she was dieting…. * How she had some household stress, even went on a vacation, and how we increased calories…and she still lost weight. * She is about 10 pounds down from starting her journey in working with me in May. * Can you imagine having results like this? * Being able to enjoy food and actually eat more so that you can lose weight, and learn to keep if off? * Working out 2-4X/ week and actually get more results by ending the lots of cardio & restricting cycle. * The waitlist is now available for my small group coaching program, the LIFT NOURISH & THRIVE COLLECTIVE. * When you sign up to be on the waitlist, it does not commit you to anything, but you are able to receive $200 dollars off enrollment, and early access to me before the program begins. * These bonus and the wait list closes on 7/18 at midnight EST! * Questions? Be sure to reach out to me on IG @julia__feliciano. * JOIN THE LIFT NOURISH & THRIVE WAITLIST! * https://juliafeliciano.ck.page/5d032ba4af

MY BIGGEST INSECURITY AS A HEALTH & FITNESS COACH * This episode of the LIFT NOURISH & THRIVE podcast is a special one. * First, it is brought to you by the LIFT NOURISH & THIRVE COLLECTIVE, my small group coaching program coming soon…. * Not only is it a sneak peak right from my FB group, LIFT NOURISH & THRIVE with Julia Feliciano. * But, it is also one of the most vulnerable pieces of content that I have chosen to share with you all in hopes of you being able to relate, so that I can better help you on your weight loss journey. * I share some of my former struggles I experienced professionally, that stemmed from when I first set out on my weight loss journey 9 years ago. * You will gain the understanding of navigating your fitness journey in the best way for you, to help you be your highest self, with no more comparison of yourself to other women. * Like this episode? * Want to hear the rest of this super vulnerable FB live video? * Be sure to join us here * & let me know what you think of the episode. * https://www.facebook.com/groups/1229051187242268/

FINDING MOTIVATION ON YOUR WEIGHT LOSS JOURNEY * In this episode of the podcast, let’s dive into motivation. * Where does it come from for you you? * How do YOU have it consistently so that we can make more progress on our weight loss journey? * Especially, when we’re struggling and are feeling like we’re always starting over. * Maybe you’re doing all of the things, but you wake up each day feeling so defeated because the scale hasn’t budged. * You’re getting your workouts in, but you’re still not happy with how your body is looking. * You listen to the podcasts, share the FB posts, but SOMETHING, is keeping you from remaining committed to that goal you set for yourself. * This episode, is a replay from my LIFT NOURISH & THRIVE FB community, & is brought you by the LIFT NOURISH & THRIVE COLLECTIVE, my small group coaching program coming soon. * Let me know what you’ve learned from this episode! * Looking for further support on your weight loss journey? * Loving what I talk about and are looking for more? * Want to receive FREE 1:1 help and get the answers to your current struggles that are keeping you stuck and defeated on your weight loss journey? * Join the LIFT NOURISH & THRIVE FB community where I hold LIVE FREE Q&A coaching sessions BI WEEKLY. * All you have to do, is be apart of our community, and book your attendance so I can help you. * JOIN HERE! * https://www.facebook.com/groups/1229051187242268/ * FOLLOW JULIA ON IG * @JULIA__FELICIANO

TACKLE THE SHIT IN YOUR HEAD & YOUR HEART TO MAKE MORE PROGRESS ON YOUR WEIGHT LOSS JOURNEY * It’s easy to cut carbs, do more cardio, get a waist trainer, workout harder, sweat more….all to try and make more progress on your weight loss journey…. * But you know those inner thoughts you tell yourself, those struggles that don’t seem to be going away that you keep trying to avoid? * This mindset work, is what is often not thought about on our journey to lose weight, and is often the main reason why we aren’t where we want to be yet, and why we keep starting over. * This weeks episode of the LIFT NOURISH & THRIVE podcast, is a replay! * This replay is brought to you from my FB community, LIFT NOURISH & THRVE with Julia Feliciano. * You can find the rest today’s topic by joining this empowering community of like minded women who are going through what you are on your weight loss journey. * In this community, you can find live trainings to help you end your struggles with weight loss, nutrition, lifting, working out, binge eating, self confidence & more. * & coming soon, which I’m so excited about, LIVE Q&A coaching. * Get more in depth help by me with what you are struggling with on your weight loss goal! * Share this episode and let me know what you were able to learn and take away! * JOIN MY FREE FB COMMUNITY HERE! https://www.facebook.com/groups/1229051187242268/

BINGE EATING WHILE TRYING TO LOSE WEIGHT * This episode of the LIFT NOURISH & THRIVE podcast, I dive into binge eating. * Is it normal? * Why is it normalized? * I openly share my former struggles with binge eating while trying to lose weight.... * While sharing with you why you may be binge eating on your weight loss goal, where your binges come from, and what you can do to overcome them. * I also share with you an exciting update within the LIFT NOURISH & THRIVE community. * Like this episode? * Learn something? * Want to share with a friend? * Do so by screen shotting the episode and tagging me on your IG stories, @julia__feliciano. * Like what I have to say? * Looking for more support on your weight loss journey? * Join my free FB community here for all things weight loss, mindset, nutrition, confidence, lifting, etc. * https://www.facebook.com/groups/1229051187242268/

FIND THE BEAUTY IN YOUR PHYSICAL STRENGTH! * In this episode of the LIFT NOURISH & THRIVE podcast, we’re gonna dive into all of the amazing things that lifting weights can do not only for your body and your weight loss goal… * but also all of the beautiful things that it can do for your confidence, your belief in yourself & your capabilities as a woman. * I share my journey of only doing lots of cardio, being afraid of lifting, being afraid of the “guy section”, not really knowing the right way to lift weights, bouncing around from machine to machines, etc…. * To being confident AF with lifting while watching my body change better than ever before. * Like this episode? * Learn something? * Looking for more support on your weight loss journey? * Join my free FB community here for all things weight loss, mindset, nutrition, confidence, lifting, etc. * https://www.facebook.com/groups/1229051187242268/

This week on the LIFT NOURISH & THRIVE podcast, I talk about the real reason you're struggling to lose weight. * No it's not about how much cardio you are doing or not doing. * or about the calories you're eating, or not eating. * It's about the tough shit. * The struggles that are harder to making change on than just cutting out carbs or lifting more weight in the gym. * The stuff that I know you're really tired of dealing with on a daily basis, * & the stuff that I know you wishing you no longer have to deal with. * Like this episode? * Learn something? * Be sure to share this episode to your IG stories and tag me @julia__feliciano. * Looking for free support from me? * Join my FB support group where I host weekly live video trainings to better help you on your weight loss journey! * https://www.facebook.com/groups/1229051187242268/

WHY YOU'RE NOT LOSING WEIGHT! * Have you ever felt like you’ve been doing everything right while trying to lose weight, but not getting the progress you really want? * You’re eating what MyFitnessPal is telling you. * Sticking to your points. * Getting your workouts in and being consistent.. * But the scale isn’t budging? * You’re feeling so frustrated… * Upset. MAD. Confused. * Thinking about saying ef it all together, and diving into the cookies you told yourself you wouldn’t eat. * In this episode, learn the real reasons behind your diet not working. * Learn why this happens and what to do about it so that you no longer have to have this struggle on your weight loss journey. * Be sure to stay tuned for WTF WEDNESDAY- the LIFT NOURISH & THRIVE podcast weekly segment, where I debunk common workout, nutrition, and diet myths. * This weeks topic, “ Do I need all natural supplements to lose weight? - Arbonne Fizz Teas & Protein Powders * Like this episode? Learn something? Be sure to let me know on IG and leave the podcast a review!

HOW TO BE MORE CONFIDENT WHEN YOU’RE TRYING TO LOSE WEIGHT * Confidence, the complex topic, that so many of us, struggle with. * Especially on our weight loss goal. * We look in the mirror, don’t like what we see, feel like we have to do more cardio to get rid of our fat, and stop eating so much pizza… * But underneath all of that, those thoughts about yourself that you can’t imagine sharing with others. * Those mean thoughts that have that make you so upset… * The thoughts that make you think, “If i just lose 10 more pounds”….. * I know how struggling with confidence feels. * & in this episode, I’m going to share with you what you can do to help you develop more self confidence with yourself, on your weight loss goal. * You will learn the one question to ask yourself, that's needed to help you with developing long term confidence. * The type that is life changing. * The type that you may not be able to imagine yet, but that I can imagine for you, & know, you will be able to achieve. * Stay tuned for WTF Wednesday, with this weeks topic “ Is 1,200 calories per day the amount of calories women need to lose weight?” * Like this episode? Learn something? Be sure to share with me over on IG by screenshotting you listening and tagging me @julia__feliciano!

ARE YOU MAKING THESE MISTAKES WITH TRYING TO LOSE WEIGHT? * In this episode, I share the 7 most common mistakes women make when trying to lose weight. * How much cardio do I do to lose weight? * What workout program do I do? * How much and what type of food do I eat? * What food do I have to cut out? * Why is she losing more weight than I am and I have been on my weight loss journey longer than her? * Etc. * If after you listen tot this episode you learn that you are making these mistakes, no worries , I have too! * & many of the women who work with me inside of LIFT NOURISH & THRIVE have, too. * Be sure to stay tuned to this weeks segment of WTF Wednesday. * LIFT NOURISH & THRIVES weekly segment where I debunk common fitness, diet, and nutrition myths, with both brains, and sass. * I share with you the best rep range to do in your workouts so that you can get toned. aka gain muscle & the answer may surprise you! * Like this episode? * Learned something? * Be sure to tag me on your stories when you’re listening! * APPLY FOR LIFT NOURISH & THRIVE 1:1 COACHING! * ACCEPTING APPLICATIONS UNTIL 5/15! * https://lftcoachingapp.typeform.com/to/iCLoYm

While on your weight loss goal, I know how easy it is when you're just having one of those days... * Where your pants feel tighter. * You feel more self conscious about your body than usual. * & you look in the mirror and want to look away as quickly as possible because you can hardly stand what you see. * You're feeling really shitty.... * So you sit there, and say " I'm so fat". * In this episode of the LIFT NOURISH & THRIVE podcast, I'm going to teach you how to stop calling yourself fat, even on your weight loss goal, so that you can start to become a more confident, secure, and best version of yourself! * One where your day isn't dictated by what you feel like in your clothes. * You will learn how feeling fat, isn't a feeling, and learn to figure out how you are actually feeling about yourself and your body. * Check out this week's episode, by hitting the link in my bio, or by searching for the LIFT NOURISH & THRIVE podcast on Itunes, or Spotify! * Be sure to tag me on ig your biggest lessons learned from this episode!

On your quest to lose weight.... * You may have heard something about 'macros'. * I know what you may be thinking... * That's so complicated! * Ugh too much work! * Can't I just cut out bad foods and lose weight? * I don't have time for that! * Does that mean I just eat junk all day? * In today's episode of the LIFT NOURISH & THRIVE podcast, I break down 10 reasons on what learning about macros can do you on your weight loss goal so that you start making more progress on your weight loss goal, and stop falling off track so much! * Wanting more support from myself and LIFT NOURISH & THRIVE, join my free FB community for extra support on navigating your struggles with your body, diet, and weight loss goal by clicking the link below. * https://www.facebook.com/groups/1229051187242268/?ref=bookmarks * Or follow Julia on IG @julia__feliciano.

HARD SHIT I WENT THROUGH THAT YOU MAY BE GOING THROUGH, TOO. * Last week, I went through some challenging shit. * As we all are experiencing some challenging times right now, in our own different ways, this situation, felt a bit different to me. * I was really forced to have to manage my superwoman mentality, and really had to get comfortable, with taking a step back, to make sure that before I took care of others needs, that I also, took care of myself, mentally, and emotionally. * Why is that when we know we need to do something for ourself? * It's so hard? * But for others, we don't hesitate? * I hope this episode gives you the courage to always take care of yourself, in however the way, that serves you best. * The people in your life, need the healthiest and happiest version of you. So to take care of them, it's important to take care of yourself. * This episode will teach you the awareness you need for yourself as a woman, to be the best woman that you want to be, and to show up in this world as a woman who knows herself well, and treats herself with respect. * If you resonate with this episode, let me know and share with me what you were able to take away from today's episode of the LIFT NOURISH THRIVE PODCAST. * Xo, Julia

STOP FOCUSING SO MUCH ON HOW MANY CALORIES YOUR WATCH SAYS YOU “BURNED”. * In this episode of the LIFT NOURISH & THRIVE podcast, I’m going to teach you all about why the calories your watch say you’re burning…well, isn’t something you should focus so much on during your weight loss goal. * Have you ever seen how many calories your watch says you’ve burned and been disappointed? * You worked so hard during your workout.. * You were a sweaty mess afterwards. * But then you look down…and think to yourself; * WHAT? THAT'S ALL? * So you feel shitty about yourself. * Think you’ve failed. * Feel the urge to go home and binge eat because what’s the point that workout was a waste? * & you’re deff not proud of your calorie burn so you’re deff not posting it on your IG. * In this episode, I teach you about why focusing so much on your calorie burn and what your watch says… * Is actually holding you back from focusing on the things that will matter most in your long term success on you weight loss goal. * Be sure to leave the podcast a 5 star review on iTunes….and let me know what you were able to learn from this episode! * If you’re also looking for more support during this time; * May it be with home workouts, falling off track and how to get back on, diet and weight loss struggles, your nutrition, body image struggles… * Be sure to join my free FB community for extra free help during this time. * https://www.facebook.com/groups/1229051187242268/?ref=bookmarks

UNDERSTANDING WHY YOU'RE STRESS EATING, EMOTIONAL EATING, BINGE EATING; DURING THIS TOUGH TIME. HOW TO LIMIT IT & OR STOP IT ALL TOGETHER. * I know right now, times are stressful. There is so much uncertainty & you may feel the urge to turn to all of the food in your pantry for some type of relief. * Before you start believing that your binge eating, stress eating, and emotional eating, means that it's because you've fallen off track, and that something is 'wrong' with you. * Or maybe you're feeling and have already told yourself, " when all this is over, I'll just get back on track" and that there's no point in trying to keep on your weight loss goal... * This episode is going to teach you the possible PHYSICAL REASONS, you are snacking more, stress eating more, or binging. eating. * It's also going to teach you the MENTAL AND EMOTIONAL reasons as to why this may be happening, and what you can do to limit it, or stop it all together. * Be sure to tag a friend who needs to listen or who you may think this episode can help. * Find the LIFT NOURISH & THRIVE podcast on Itunes, Spotify, or your favorite podcast platform.

I’ve been there, too. * I know right now, you may be feeling; * Anxious. * Nervous. * Fearful. * Worried. * That because your gym is closed, you are going to lose all of your progress on your weight loss goal. * I know that you may be thinking; * “What’s the point of working out at home?” * “What’s the point of still trying to lose weight during this time?” * What’s the point of working out if I don’t have everything I’m used to?”. * I know you’re really worried that because you’ll be spending time more time at home; * You’ll be tempted by all the foods you told yourself you can’t eat because you’re trying to lose weight. * I know you feel like those cookies in the pantry are “talking” to you. * I get it, that you feel awkward working out at home. * You see all of these women doing these workouts that have them jumping around.. * & and you’re sitting there like, “ Do I really have to do that to lose weight and get stronger?”. * I know you have very little equipment, or nothing at all. * I know this is going to be a challenge for you. * That is why, I am giving back to my community by offering free at home workouts during this time, while gyms are closed. * If you want to follow a program that is; * Safe. * Will help you get stronger. * Get your heart rate up. * Is developed by a fitness professional of 8 years, who has created effective and result driven workout programs for hundreds of women… * Won’t have you feeling like you have to jump around, and worry about your boobs hitting you in the face or your knees hurting… * This is what my free workouts will have, for you. * All you have to do is send me a DM, telling me what you have at home, and I’ve got you covered. * I know these feelings that you’re having all too well, and I want you to help take away some of the stress you’re feeling * Questions about the free workouts? * Send me a DM on IG @julia__feliciano or FB- Julia Feliciano * Join my free LIFT NOURISH AND THRIVE community: WEIGHT LOSS, DIETING, STRUGGLES, LIVE TRAININGS, LIFTING, WORKOUT PROGRAMS, SUPPORT. * https://www.facebook.com/groups/1229051187242268/

Who here has ever struggled with taking a rest day on your weight loss goal? * You've been told " no days off". * "No pain, no gain". * You've been taught to believe, that if you don't take a rest day, you're not as "fit". * That you're not good enough. * You won't lose the weight you want. * You won't accomplish your weight loss goal. * You're scared to eat on your rest day, and fear possibly weighing yourself. * The thought of taking a rest day makes you feel anxious. * You justify saying, " Well, it makes me feel better when I workout". * Which maybe, it does. * But, you know, deep down, you are only working out because of your thoughts of ; * " Well if I don't workout, I'll feel guilty". * You're worried you will lose all of your progress. * & that the rest day will cause you to fall off track. * In this episode of the LIFT NOURISH & THRIVE PODCAST; * I break down; * Physical and mental signs you need to take a rest day. * Why you fear taking the rest day. * & why taking a rest day, will help you make the progress that you really want. * Be sure to tune in on Itunes & Spotify to learn some things, and learn how to end this fear you have, for good. * Let me know what your biggest takeaway from the episode was, and be sure to tag me when you listen!

In this episode of the LIFT NOURISH & THRIVE podcast... * I'm going to be teaching you all about 'body recomposition'. * You know when the scale isn't budging? * But you're seeing your body look different? * & your clothes fitting better? * In this episode, I teach you why this happens, and how to achieve it. * Be sure to stay tuned for the LIFT NOURISH & THRIVE special weekly segment, " WTF WEDNESDAY". * This is where I debunk common workout, diet, and nutrition myths that exist, so that you can be properly educated & not have to believe these false myths that are keeping you stuck on your weight loss journey, unhappy in your body, and worst, unhappy with yourself. * Be sure to leave the podcast a 5 star review on Itunes, tag me on IG @julia__feliciano, and tag a friend who may need to learn a thing or two talked about in this episode! *

HOW TO STOP COMPARING YOURSELF TO OTHER WOMEN ON YOUR WEIGHT LOSS GOAL * You walk into the gym, feeling ready to take on your work out, and your weight loss goal. * You're feeling 'motivated' and ready to make this week 'different'. * Feeling like today is going to be different because you're getting back on track after a falling off with your 'diet' and workouts' last week. * You're going about your workout... * When you notice the other woman next to you in the gym. * "Wow, she's so much prettier than me". * She's squatting 135 pounds, and I'm squatting 95. She's so much stronger than me. * "She's faster". * "She's burning more calories on the bike than me". * "She's lost weight so quickly! Why haven't I lost as much weight as her?!" * "I'm doing everything right!" * You hear all the women in your office talking about how much weight their losing doing this type of workout and this type of diet.... * & you sit there, compare your meals to hers & your body.... * & think yourself... * Am I eating too many carbs? * Not doing enough cardio? * Who's had these thoughts before? * Here is how to stop comparing yourself to other women on your weight loss goal... * Remember this, everyone's journey, is THEIR JOURNEY! * Comparing yourself to others, only will distract you from what matters the most. * Yourself! * Imagine being SO focused on yourself, your body, your workout, your weight loss goal, your meals & your strength... * That you then make all of the progress that you've been working so hard for, instead of focusing on "everything she's doing". * Being so focused on yourself, when you struggle to remember how capable and far you've actually come. * So rather than comparing yourself to the woman next you; * Be so focused on yourself and your goals, that you don't care what the woman next to you is doing. * Have you ever compared yourself to another woman's weight loss journey before? * Share with me your experience below.

On this episode of the LIFT NOURISH & THRIVE PODCAST- I am sharing with you how I lost 10 pounds this year, and how you can possibly, too. * It's not a pill, it's not a detox tea, it's not slashing calories, and killing myself with cardio... * It's the shift I took with reframing the way I thought about my body. * I stopped fixating so much on what my body looked like, and instead, I focused on how my body felt, and what it was capable of doing. * This podcast episode will teach you how to do this, too. * Like this episode? Share with me on IG. Screen shot this episode in your story and tag me, and another woman who you think would learn something for this episode. * JOIN THE LIFT NOURISH & THRIVE FREE COMMUNITY! * https://www.facebook.com/groups/1229051187242268/ * FOLLOW ME ON IG! * https://www.instagram.com/julia__feliciano/

HOW YOU CAN RE-WRITE YOUR STRUGGLES WITH YOUR WEIGHT & BODY-A NOTE TO MYSELF FROM 2014-REAL, RAW, VULNERABLE * The current struggles you're facing with your body through your weight loss goal, they will not be forever. * Listen to this episode to hear a note I wrote to myself in 2014, in the midst of my struggles with binge eating, purging, over exercising, and hating my body. * Learn to rewrite your struggles by choosing your hard, and gain the motivation, you need to stop living as a victim your body, food, and weight loss goal. * Tune into the LIFT NOURISH & THRIVE PODCAST on Itunes, Google Play, & Spotify. *

On this episode of the LIFT NOURISH THRIVE PODCAST- I dive into the real reasons you still are... * Unhappy with your body. * Not getting the progress you want. * Are still binging, or restricting food like crazy, on your diet. * Why you struggle to stay on track. * Why you feel like you're always starting over. * Why you feel like you've tried everything, but with no success. * Reminder, on 2/3 we open the doors for my 3 day FREE educational challenge, THE INS AND OUTS OF LIFTING AND MACRO TRACKING FOR FAT LOSS * You can sign up with the link here! * https://mailchi.mp/fc524b46a1b2/liftnourishthrivechallenge * This is the free, educational challenge, that you will ACTUALLY, get results from, when you implement ALLLL of the crucial things I'll be teaching. * Questions about the challenge? * DM me on IG @julia__feliciano * https://mailchi.mp/fc524b46a1b2/liftnourishthrivechallenge

On this episode of the LIFT NOURISH THRIVE podcast... * I dive into why this mindset surrounding food, your diet, and your workouts, is keeping you STUCK, and not helping you make the progress you are working so hard for.  * If you are finding yourself feeling like... * 1) Every Monday you are starting over after being 'good' for a few days at a time.... * 2) You feel the need to restrict what you eat after 'cheating' on your diet, or having an 'ef it, what's the point, I already ruined everything today by being so 'bad' moment.... * 3) When you are 'good' you feel amazing about yourself, but when you are 'bad' you feel like a failure, ready to give up, and think you lack discipline, and motivation, since so many of the girls you see on IG are always 'on point' with their diet & workouts, and losing weight seems effortless for them.... * Then this episode is for you! * Be sure to leave the podcast a 5 star review on ITUNES for your chance to receive a 30 minute, complimentary coaching call with me. * During this call, I answer all and everything that you may be struggling with on your weight loss and diet journey, and help you find the clarity you need, to let this be the last Monday, you ever feel like a failure, and that you feel the need to 'get back on track'.  * FOLLOW ME ON IG- @JULIA__FELICIANO COACHING SERVICES & MORE- JULIAFELICIANO.COM JOIN LIFT NOURISH THRIVE FB COMMUNITY- https://www.facebook.com/groups/1229051187242268/?ref=share

In this episode, I talk about what how to find a sense of balance on your weight loss journey. * Do you feel like the more you restrict yourself on your diet the more weight you'll lose? * Do you struggle with staying on track for longer than a few days at a time? * Which makes you feel like you ruined all of your progress, what's the point, and you'll start over on Monday? * So you then, skip your workouts, over eat, and give up, because you failed? * Do you feel ashamed of the fact that you keep SAYING, "I'm going to get back on track next week". * I'm doing this for real this time. * Only to fail again, and again, and again? * Well this is the podcast episode for you. * I know how this feels, all too well, and you don't have to feel it any longer. * Enrollment for the next round of LIFT NOURISH AND THRIVE closes on January 30. * If you are feeling called to finally end your struggles with consistency, stop falling off track, finally lose weight and keep it off, and stop telling yourself over and over, that next week will be different, the application is below to apply. * If you have any questions about LIFT NOURISH & THRIVE DM me on IG @ JULIA__FELICIANO. * https://lftcoachingapp.typeform.com/to/iCLoYm

The need to be strong for others, managing feeling like you need to do it all, and be it all. This episode is for you if you’re currently struggling with something in your life, that makes you feel like you need to be ‘on’ for others, all the time.

In this episode of the LIFT NOURISH THRIVE PODCAST... - We're going to talk about the ever so common thought that if 'you're not sore you didn't have a good workout' myth. - I break down what really matters for your workouts, and how it dictates your progress, or lack of! - We talk about fitness trackers, calorie burning, how to optimize progress with your lifting, 'fat burning' for weight loss, and so much more. - Dive into this episode, if you're struggling on your current weight loss and fitness journey. Be ready to rid your all or nothing mentality with what you will be learning ,and finally learn to have an enjoyable, progress driven, sustainable fitness journey, and finally give you the results you've been trying to work so hard for, yet still are so frustrated in not achieving. - juliafeliciano.com - JOIN THE LIFT NOURISH THRIVE COMMUNITY! - https://www.facebook.com/groups/1229051187242268/

HOW MANY DAYS A WEEK TO WORKOUT FOR YOUR WEIGHT LOSS GOAL - The ever so common question. There’s a lot of misinformation out there as to how many days per week is the best for a fitness & weight loss goal. - In this episode, I break it down. So that when you’re done listening, you can take action on YOUR fitness and weight loss goals, RATHER than feeling like you HAVE to do what you see so and so doing on IG or YouTube. - I used to believe that if I wasn’t in the gym 6 or 7 days a week, well then, WHAT IS THE POINT? - I used to also believe that if I wasn’t in the gym 4-5 days per week, then WHAT IS THE POINT? - You know where that mindset got me? NOWHERE. I was always starting over, frustrated, and worse, continued to hate my body, and had little to no confidence because of it. - It wasn’t until I learned how to make progress with less days, more structured workouts, and actually learned what it was really like to push myself in the gym, VS. just sweating on a cardio machine for the sake of ‘feeling’ sweaty, that I started to make the progress with my body that I wanted. - I saw muscle. - I saw curves. - I saw a strong body. - I saw confidence. - And more importantly, I showed consistency with my workouts and progress better than ever before. - Give the episode a listen and share with me your biggest takeaways. Remember, when you leave the LIFT NOURISH THRIVE PODCAST a 5 star review on ITUNES, you receive a complimentary coaching call with me. - Want to know if your workout routine is working for you? Want to know what you can do better to start seeing more results? Want to share me with your diet and fitness struggles and what you can do to overcome them? - This is what the coaching call can be used for if you leave a review, and DM it to me on IG, or email it to me at strengththroughfoodfreedom@gmail.com! - You can search and find the LIFT NOURISH THRIVE PODCAST ON iTunes, Spotify, and Google Play! - JULIAFELICIANO.COM

A different view on what it really means for you to get back on track after the long, holiday weekend. Juliafeliciano.com