Mastering Wellness: How Small Habits Lead to Big Progress

Greeting Body Shop Fam!

Greeting Body Shop Fam, Welcome to your first official Rest and Recovery Protocol Bonus. Below is the breakdown of our strategic focus on tactical sports recovery, targeted supplementation, and lifestyle optimization. Week 1 Protocol Outline • Day 1: Systemic Repair • Day 2: Supplementation & Micronutrient Integration • Day 3: Biohacking Fundamentals • Day 4: Adrenal Restoration • Day 5: Hormone Balance & Nutritional Support • Day 6: Muscular Recovery • Day 7: Sleep Hygiene & Dietary Optimization The objective of this phase is to introduce these advanced methods and seamlessly integrate them into your daily routine and training regimen. This protocol is designed to accelerate your progress, allowing you to approach your goals with enhanced recovery, greater strength, and master-level efficiency. Welcome to Day 1. Day 1 guide is available on the app Besos & Biceps, Julia & The Dogs This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliabodyshop.substack.com [https://juliabodyshop.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Greeting & Good Morning

Greeting & Good Morning Body Shop Fam❤️Welcome back to your podcast and also now vlog cast with the full video available on the Body Shop LLC Facebook page.➡️ Today’s topic of focus- Mitigating busyness + building systems.Fact: the more organized you are, the less busy you will be, or at least feel. All the meat and potatoes are in the podcast, so I encourage you to listen to this week’s DIY @ Home Challenge, which is as follows: 1.) Determine your biggest time waster. 2.) Eliminate at least one(we could all little less time online) 3.)Implement ONE system. Given that it’s a brand new month and you have a brand new schedule attached for in Gym or at home, let’s start with your fitness. This week’s check-in will be focused on exactly that. Rather than asking you for a two-day nutrition log, I’ll be asking you for your fitness structure. Be on the ready.“We don’t rise to the level of our goals, we fall to the level of our systems,” Leila Hermozi This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliabodyshop.substack.com [https://juliabodyshop.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Greetings and good morning Body Shop Fam

Greetings and good morning Body Shop Fam, Due to trainee volume increasing over the last six weeks, it’s been a little more difficult for me to get out your continuing education, material and podcast. I appreciate your patience and most importantly your friendship and participation in the program. Advise him to take a few moments to listen to this brief update podcast on things to expect, how our training is intensifying through the late spring and summer months not to mention some of the new enhancements to your service in 2026. I have a new assistant joining me starting next week to help. Ensure information on newsletters are sent out every Tuesday and by now everybody on the team should have received your independent custom check-in. Much love, I’ll see you in class but for now take a few minutes to make sure you’re informed on updates. You’re doing an incredible job this season and it’s my pleasure to be able to help guide you in your continuing efforts to achieve homeostasis and optimized wellness in all capacities. Besos & Biceps, This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliabodyshop.substack.com [https://juliabodyshop.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Dig In: Self-Discovery, Discipline, and Doing the Work

Greetings & Happy December All “new year, new me” BS aside, I challenge you to be above average and use the time that you have left to consider your wins and where there are breaks in your system. At every level, you’re gonna have obstacles to work around, but the more you trust in your process, the better the obstacles get. Truth be told, a date on a calendar counts for nothing- it’s the habits we commit to building every day on the calendar. 80% of people will quit their New Year’s resolutions by the end of February. Join me in being in the top 20%. It’s less about the WHY and in 2026 more about purpose, intention, and above all, self-discovery. Dig in! New year, new me starts every freaking day, so let’s kick it in the ass. Love, Julia This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliabodyshop.substack.com [https://juliabodyshop.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Mastering Wellness: How Small Habits Lead to Big Progress

Greetings & Happy Monday Body Shop Fam, Remember back in the day when you used to play sports, or perhaps the first time you tried that new recipe that you’ve since mastered... The list goes on and on, and you can apply this to most things that you do every day, seemingly automatically. What if I told you managing your wellness can work the same way? You see, it’s not just a matter of habits, but also neurochemistry. They say it takes 10,000 times to do something before we become the master of it- yet I still can’t fold the fitted sheet, so I don’t know how true that is. Point & case if you can train your mind to be addicted to things that are consistently holding you back-then you can train your mind to be consistently reactive to the things that propel you forward. Practice doesn’t always make perfect, but it sure as hell builds progression. More details in today’s podcast.... “Growth is like driving at night in the fog. You can only see as far as your headlights, but you can make the whole trip that way”. In The Secret This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliabodyshop.substack.com [https://juliabodyshop.substack.com?utm_medium=podcast&utm_campaign=CTA_1]