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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

Are you making these weight loss & fitness journey mistakes? I’m so excited to also share with you all that The Lift Nourish & Thrive Intensive is now open for enrollment. Do you want to head into the holidays feeling strong? Not worried you'll lose all of your progress? Are you tired of feeling as if you're always starting over on your weight loss & fitness journey? Do you want to start losing weight and learn how to keep it off?  Are you ready to start REALLY making the progress you want? Are you seriously ready to start making some changes for yourself and your body?  For as little as $123 per month, you have the chance to receive 1:1 support and accountability from me. OR, pay in full for a special Black Friday special of $377 with some extra bonuses included. 💥In a 60 minute coaching call held on Zoom, I audit your current workout program. Here is where we can do a deep dive into your current program or routine and assess your current progress. We then will arrange a plan so that you can gain more progress that supports your goal of losing fat, getting stronger, & gaining muscle for the results you truly want.

 6 Weeks of  an individualized workout program. This way, you can gain more progress and get the results you want in a way that's catered to you so you can stick to it!    💥Access to me for form checks so you know if you're lifting correctly. 

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💥Nutrition Coaching-We'll dive deep into the struggles you have with your diet or with your progress and arrange a plan to help you move passed it. You'll learn the tools to help you to not ruin your progress during the holidays, and even make more progress, while still enjoying the holiday season and food.   💥Accountability & Support- Most programs leave you hanging with no extra support. W/ a monthly coaching call, and a bi weekly check in form, I monitor your progress. This way, you don't fall off track each week and stay more consistent. Click here to learn more ! ❤️ 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