LIFT NOURISH & THRIVE PODCAST

Tips to Stop Beating Yourself Up So Much on Your Weight Loss Journey

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! ⁣

Understanding Your Physical & Emotional Roller Coaster Of Your Fitness & Weight Loss Journey

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

Self Care Isn't Selfish-Why You Struggle to Take Care of Yourself Consistently

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!

Life & Business Update- The Importance of Managing Your Mental Health During Challenging Times

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!

The Benefits of Different Types of Exercise on Your Weight Loss & Fitness Journey

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