LIFT NOURISH & THRIVE 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. 

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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.

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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.

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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. 

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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. 

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This way, the confidence you develop lasts, and helps you in ALL areas of your life. 

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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. 

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Like this episode, be sure to share it over on IG, tag me, and let me know what you learned.

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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

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❤️

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.

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& 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'....

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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.

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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.

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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/

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.

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“ I have to talk to my husband”.

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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.

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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/

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…

1. How long have I been here?
2. & 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.

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DOWNLOAD MY FREE HOW TO BUILD MUSCLE PROTEIN FOCUSED GROCERY LIST HERE!

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https://liftnourishthrive.ck.page/4bae445f83

SHE ATE MORE CALORIES & LOST WEIGHT?

WAIT, WHAT? A CLIENT CASE STUDY

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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.

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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….

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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….

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How she had some household stress, even went on a vacation, and how we increased calories…and she still lost weight.

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She is about 10 pounds down from starting her journey in working with me in May.

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Can you imagine having results like this?

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Being able to enjoy food and actually eat more so that you can lose weight, and learn to keep if off?

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Working out 2-4X/ week and actually get more results by ending the lots of cardio & restricting cycle.

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The waitlist is now available for my small group coaching program, the LIFT NOURISH & THRIVE COLLECTIVE.

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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.

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These bonus and the wait list closes on 7/18 at midnight EST!

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Questions? Be sure to reach out to me on IG @julia__feliciano.

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JOIN THE LIFT NOURISH & THRIVE WAITLIST!

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https://juliafeliciano.ck.page/5d032ba4af

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/

WHY YOU'RE NOT LOSING WEIGHT! 

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Have you ever felt like you’ve been doing everything right while trying to lose weight, but not getting the progress you really want?

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You’re eating what MyFitnessPal is telling you.

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Sticking to your points.

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Getting your workouts in and being consistent..

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But the scale isn’t budging?

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You’re feeling so frustrated…

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Upset. MAD. Confused.

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Thinking about saying ef it all together, and diving into the cookies you told yourself you wouldn’t eat.

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In this episode, learn the real reasons behind your diet not working.

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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.

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Be sure to stay tuned for WTF WEDNESDAY- the LIFT NOURISH & THRIVE podcast weekly segment, where I debunk common workout, nutrition, and diet myths.

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This weeks topic, “ Do I need all natural supplements to lose weight? -

Arbonne Fizz Teas & Protein Powders

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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

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Confidence, the complex topic, that so many of us, struggle with.

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Especially on our weight loss goal.

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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…

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But underneath all of that, those thoughts about yourself that you can’t imagine sharing with others.

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Those mean thoughts that have that make you so upset…

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The thoughts that make you think, “If i just lose 10 more pounds”…..

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I know how struggling with confidence feels.

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& 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.

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You will learn the one question to ask yourself, that's needed to help you with developing long term confidence. 

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The type that is life changing.

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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.

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Stay tuned for WTF Wednesday, with this weeks topic “ Is 1,200 calories per day the amount of calories women need to lose weight?”

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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?

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In this episode, I share the 7 most common mistakes women make when trying to lose weight.

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How much cardio do I do to lose weight?

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What workout program do I do?

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How much and what type of food do I eat?

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What food do I have to cut out?

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Why is she losing more weight than I am and I have been on my weight loss journey longer than her?

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Etc.

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If after you listen tot this episode you learn that you are making these mistakes, no worries , I have too!

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& many of the women who work with me inside of LIFT NOURISH & THRIVE have, too.

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Be sure to stay tuned to this weeks segment of WTF Wednesday.

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LIFT NOURISH & THRIVES weekly segment where I debunk common fitness, diet, and nutrition myths, with both brains, and sass.

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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!

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Like this episode?

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Learned something?

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Be sure to tag me on your stories when you’re listening!

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APPLY FOR LIFT NOURISH & THRIVE 1:1 COACHING!

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ACCEPTING APPLICATIONS UNTIL 5/15!

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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...

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Where your pants feel tighter.

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You feel more self conscious about your body than usual.

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& you look in the mirror and want to look away as quickly as possible because you can hardly stand what you see.

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You're feeling really shitty....

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So you sit there, and say " I'm so fat".

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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!

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One where your day isn't dictated by what you feel like in your clothes.

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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.

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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!

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Be sure to tag me on ig your biggest lessons learned from this episode! 

𝗪𝐡𝐚𝐭 𝐢𝐟 𝐥𝐨𝐬𝐢𝐧𝐠 𝐰𝐞𝐢𝐠𝐡𝐭 𝐜𝐨𝐮𝐥𝐝 𝐟𝐞𝐞𝐥 𝐞𝐚𝐬𝐲?⁣
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What if you didn’t have to bounce around from workout to workout because you weren’t sure what to do for the best results?⁣
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Imagine not stressing thinking that your rest day, will cause you to lose all of your progress. ⁣
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Imagine not waking up feeling bloated because of your binge the night before from all the foods you restrict yourself from.⁣
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𝐈𝐦𝐚𝐠𝐢𝐧𝐞 𝐩𝐮𝐭𝐭𝐢𝐧𝐠 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐜𝐥𝐨𝐭𝐡𝐞𝐬, 𝐧𝐨𝐭 𝐩𝐢𝐜𝐤𝐢𝐧𝐠 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐚𝐩𝐚𝐫𝐭, 𝐚𝐧𝐝 𝐬𝐚𝐲𝐢𝐧𝐠 “𝐝𝐚𝐦𝐧, 𝐈 𝐥𝐨𝐨𝐤 𝐠𝐨𝐨𝐝!”.⁣
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Imagine walking into the gym, or your living room, or whatever room you’re doing your home workout in right now, and feeling strong. ⁣
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Could you imagine every Monday not having to tell yourself, “Ok, this is the week I’m getting back on track”.⁣
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Not feeling weak. ⁣
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But, feeling confident.⁣
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Feeling proud of yourself. ⁣
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𝗪𝐡𝐚𝐭 𝐢𝐟 𝐈 𝐭𝐨𝐥𝐝 𝐲𝐨𝐮 𝐭𝐡𝐢𝐬 𝐢𝐬 𝐩𝐨𝐬𝐬𝐢𝐛𝐥𝐞 𝐟𝐨𝐫 𝐲𝐨𝐮?⁣
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Would you believe me?⁣
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What if I told you, that your ability to achieve all those amazing things I mentioned; ⁣
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Can actually happen for you.⁣
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By deciding and acting on it. BUT...⁣
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By understanding, that if you keep getting back on track in the ways that you’ve always tried; ⁣
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Those ways you can’t stick to...⁣
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Means, that those ways aren’t getting you closer to your weight loss goal, but actually so much farther from it. ⁣
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𝐒𝐨 𝐭𝐨𝐝𝐚𝐲, 𝐰𝐡𝐚𝐭 𝐢𝐬 𝐨𝐧𝐞 𝐰𝐚𝐲 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐠𝐞𝐭 𝐛𝐚𝐜𝐤 𝐨𝐧 𝐭𝐫𝐚𝐜𝐤 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐬𝐭𝐢𝐜𝐤 𝐭𝐨?

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Be sure to let me know what you were able to learn from this episode of the LIFT NOURISH & THRIVE podcast? 

HARD SHIT I WENT THROUGH THAT YOU MAY BE GOING THROUGH, TOO.

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Last week, I went through some challenging shit.

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As we all are experiencing some challenging times right now, in our own different ways, this situation, felt a bit different to me.

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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.

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Why is that when we know we need to do something for ourself? 

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It's so hard?

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But for others, we don't hesitate?

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I hope this episode gives you the courage to always take care of yourself, in however the way, that serves you best.

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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.

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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.

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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. 

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Xo, Julia

UNDERSTANDING WHY YOU'RE STRESS EATING, EMOTIONAL EATING, BINGE EATING; DURING THIS TOUGH TIME. HOW TO LIMIT IT & OR STOP IT ALL TOGETHER. 

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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. 

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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. 

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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...

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This episode is going to teach you the possible PHYSICAL REASONS, you are snacking more, stress eating more, or binging. eating. 

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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. 

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Be sure to tag a friend who needs to listen or who you may think this episode can help. 

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Find the LIFT NOURISH & THRIVE podcast on Itunes, Spotify, or your favorite podcast platform. 

Who here has ever struggled with taking a rest day on your weight loss goal?

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You've been told " no days off".

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"No pain, no gain". 

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You've been taught to believe, that if you don't take a rest day, you're not as "fit".

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 That you're not good enough.

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You won't lose the weight you want.

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You won't accomplish your weight loss goal. 

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You're scared to eat on your rest day, and fear possibly weighing yourself.

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The thought of taking a rest day makes you feel anxious.

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You justify saying, " Well, it makes me feel better when I workout".

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Which maybe, it does. 

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But, you know, deep down, you are only working out because of your thoughts of ;

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" Well if I don't workout, I'll feel guilty".

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You're worried you will lose all of your progress.

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& that the rest day will cause you to fall off track.

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In this episode of the LIFT NOURISH & THRIVE PODCAST; 

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I break down; 

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Physical and mental signs you need to take a rest day.

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Why you fear taking the rest day.

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& why taking a rest day, will help you make the progress that you really want. 

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Be sure to tune in on Itunes & Spotify to learn some things, and learn how to end this fear you have, for good. 

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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...

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I'm going to be teaching you all about 'body recomposition'.

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You know when the scale isn't budging?

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But you're seeing your body look different?

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& your clothes fitting better?

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In this episode, I teach you why this happens, and how to achieve it.

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Be sure to stay tuned for the LIFT NOURISH & THRIVE special weekly segment, " WTF WEDNESDAY".

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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.

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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!

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HOW TO STOP COMPARING YOURSELF TO OTHER WOMEN ON YOUR WEIGHT LOSS GOAL

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You walk into the gym, feeling ready to take on your work out, and your weight loss goal.

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You're feeling 'motivated' and ready to make this week 'different'. 

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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. 

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You're going about your workout...

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When you notice the other woman next to you in the gym.

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"Wow, she's so much prettier than me".

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She's squatting 135 pounds, and I'm squatting 95. She's so much stronger than me.

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"She's faster". 

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"She's burning more calories on the bike than me".

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"She's lost weight so quickly! Why haven't I lost as much weight as her?!" 

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"I'm doing everything right!"

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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....

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& you sit there, compare your meals to hers & your body....

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& think yourself...

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Am I eating too many carbs?

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Not doing enough cardio?

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Who's had these thoughts before?

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Here is how to stop comparing yourself to other women on your weight loss goal...

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Remember this, everyone's journey, is THEIR JOURNEY!

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Comparing yourself to others, only will distract you from what matters the most.

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Yourself! 

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Imagine being SO focused on yourself, your body, your workout, your weight loss goal, your meals & your strength...

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That you then make all of the progress that you've been working so hard for, instead of focusing on "everything she's doing".

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Being so focused on yourself, when you struggle to remember how capable and far you've actually come.

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So rather than comparing yourself to the woman next you;

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Be so focused on yourself and your goals, that you don't care what the woman next to you is doing. 

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Have you ever compared yourself to another woman's weight loss journey before? 

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Share with me your experience below. 

HOW YOU CAN  RE-WRITE YOUR STRUGGLES WITH YOUR WEIGHT & BODY-A NOTE TO MYSELF FROM 2014-REAL, RAW, VULNERABLE 

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The current struggles you're facing with your body through your weight loss goal, they will not be forever.

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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. 

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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. 

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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...

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Unhappy with your body.

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Not getting the progress you want.

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Are still binging, or restricting food like crazy, on your diet.

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Why you struggle to stay on track.

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Why you feel like you're always starting over.

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Why you feel like you've tried everything, but with no success.

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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

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You can sign up with the link here!

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https://mailchi.mp/fc524b46a1b2/liftnourishthrivechallenge

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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.

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Questions about the challenge?

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DM me on IG @julia__feliciano

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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.

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Do you feel like the more you restrict yourself on your diet the more weight you'll lose?

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Do you struggle with staying on track for longer than a few days at a time?

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Which makes you feel like you ruined all of your progress, what's the point, and you'll start over on Monday?

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So you then,  skip your workouts, over eat, and give up, because you failed?

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Do you feel ashamed of the fact that you keep SAYING, "I'm going to get back on track next week".

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I'm doing this for real this time.

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Only to fail again, and again, and again?

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Well this is the podcast episode for you.

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I know how this feels, all too well, and you don't have to feel it any longer. 

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Enrollment for the next round of   LIFT NOURISH AND THRIVE closes on  January 30. 

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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.

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If you have any questions about LIFT NOURISH & THRIVE  DM me on IG @ JULIA__FELICIANO. 

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https://lftcoachingapp.typeform.com/to/iCLoYm

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.

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I break down what really matters for your workouts, and how it dictates your progress, or lack of! 

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We talk about fitness trackers, calorie burning, how to optimize progress with your lifting, 'fat burning' for weight loss, and so much more.

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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.

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juliafeliciano.com  

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JOIN THE LIFT NOURISH THRIVE COMMUNITY! 

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https://www.facebook.com/groups/1229051187242268/