https://julia.fitness/blog daily 0.75 2024-06-05 https://julia.fitness/blog/pork-ginger-meatballs monthly 0.5 2024-06-05 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/d98164d8-1b34-4c72-8a2f-19c09ecdcc3f/tempImage7jbkuO.jpg Food + Fitness - Pork + Ginger Meatballs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://julia.fitness/blog/2023-holiday-gift-guide monthly 0.5 2023-11-30 https://julia.fitness/blog/preworkoutnutrition monthly 0.5 2023-11-07 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/ab46ef30-75ac-4ffd-a71d-e5377cf3adbb/nutrition+label.jpg Food + Fitness - Pre workout nutrition and a chicken shawarma style marinade - Make it stand out Particularly sensitive people should look for foods that have less than 2-3 grams of fiber per serving! https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/a61a1980-44c2-46f4-b267-76d12583f4cf/FullSizeRender.jpeg Food + Fitness - Pre workout nutrition and a chicken shawarma style marinade - Make it stand out Chicken shawarma served with garlic yogurt, feta, hummus and lemon https://julia.fitness/blog/weeknightchickenthighs monthly 0.5 2023-04-27 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/d90fe259-aad3-4e96-be78-9edb954af1db/FullSizeRender+3.jpeg Food + Fitness - Weeknight Marinated Chicken Thighs - Make it stand out Mayonnaise-based marinade makes for a tender chicken with just the right amount of crisp! https://julia.fitness/blog/sleepandfitness monthly 0.5 2023-04-27 https://julia.fitness/blog/vegandiets monthly 0.5 2022-12-21 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/0d98a80f-2748-4321-ae6e-631de3ed1ebf/IMG_1310.jpeg Food + Fitness - Nutrient Considerations for Vegetarians + Vegan Black Bean Recipe! - Make it stand out Add the second half of the ginger at the very end for a fresh, gingery taste https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/cd0f1b90-b28c-4abf-985a-8cf057c0ed39/FullSizeRender.jpeg Food + Fitness - Nutrient Considerations for Vegetarians + Vegan Black Bean Recipe! - Make it stand out Get your ingredients ready first! https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/f5cf31b8-ff44-4e5d-a22c-e86f8efcd605/IMG_1307.jpeg Food + Fitness - Nutrient Considerations for Vegetarians + Vegan Black Bean Recipe! - Make it stand out Crumble plantain chips, add lime zest and fresh pepper https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/784a9bfc-11de-46bd-956f-0da2996344e6/IMG_1306.jpeg Food + Fitness - Nutrient Considerations for Vegetarians + Vegan Black Bean Recipe! - Make it stand out Add beans, coconut milk, salt and fresh pepper. Simmer for 15-20m https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/539c28b7-5e8a-42f4-8120-0a540c90bf18/IMG_1311.jpeg Food + Fitness - Nutrient Considerations for Vegetarians + Vegan Black Bean Recipe! - Make it stand out Simmered black beans topped with rice and plantain chips https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/9354c61b-f285-4a98-8dc3-10b8e3ca8f7b/IMG_1304.jpeg Food + Fitness - Nutrient Considerations for Vegetarians + Vegan Black Bean Recipe! - Make it stand out sauté half of the ginger and all of the cumin in coconut oil for one minute https://julia.fitness/blog/2022giftguide monthly 0.5 2022-12-08 https://julia.fitness/blog/sweetpotatolambbowl monthly 0.5 2022-07-29 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1c8a8ab6-bd84-43d0-a823-b0de3baa9379/tempImageUbVcLU.jpg Food + Fitness - Sweet Potato Lamb Bowls - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://julia.fitness/blog/hipflexors monthly 0.5 2022-07-23 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/df789d88-8c4c-40a2-9b71-43b5ce891de3/Good+Posture.png Food + Fitness - Training Hips to Relieve Back Pain, Build Glutes, and more - Make it stand out Good Posture - hip flexors are extended, glutes are engaged, and ribs are stacked directly above the pelvis. Lumbar spine is slightly extended - a natural low back curve. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/d3e3625b-ec3d-483d-bad3-30998e61a32d/Hip+Flexor+Test+-+Proper-2.png Food + Fitness - Training Hips to Relieve Back Pain, Build Glutes, and more - Make it stand out Properly using all hip flexors to raise knee above hip level. Both toes are tracking forward. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/429cae06-8e57-47c2-aa0c-3216e70ccaa6/Hip+Flexor+Raise+-+Bad+Posture+2.png Food + Fitness - Training Hips to Relieve Back Pain, Build Glutes, and more - Make it stand out Compensating with forward lean, shortened hamstrings https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/ab572171-03a9-47c3-98dc-3a5d9ac46e09/Table+stretch+-+bad.png Food + Fitness - Training Hips to Relieve Back Pain, Build Glutes, and more - Make it stand out Forward lean compensation leaves hamstrings and hips shortened. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/3305c2d0-e186-4cf8-820f-582a650896f2/Bad+Posture%2C+Anterior+Pelvic+Tilt.png Food + Fitness - Training Hips to Relieve Back Pain, Build Glutes, and more - Make it stand out Common bad posture - hips shortened, glutes and core disengaged. Excessive low back curvature/extension. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/6c9e1030-bb67-4b5b-8582-6b5a4ca5ef6a/Desk+Posture.png Food + Fitness - Training Hips to Relieve Back Pain, Build Glutes, and more - Make it stand out The hip flexors are a group of muscles located right along the front of the hips/pelvis. Spending too much time in a seated posture can lead to shortened, weak hip flexors. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/89782fd5-c679-42f0-97b2-873f0c119742/0565068001597091959.jpg Food + Fitness - Training Hips to Relieve Back Pain, Build Glutes, and more - Make it stand out There is no one muscle called a “hip flexor” https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/407cf6d4-b460-40a9-9df7-714f77d1e548/psoas+iliacus.png Food + Fitness - Training Hips to Relieve Back Pain, Build Glutes, and more - Make it stand out Psoas and Iliacus tie into deeper core musculature. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/6ff063bf-948c-4274-bf69-876f89858cb4/Hip+Flexor+Raise+Test+-+Backward+Lean.png Food + Fitness - Training Hips to Relieve Back Pain, Build Glutes, and more - Make it stand out Compensating with backward lean, shortened hamstrings https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/214bc430-c2e6-4f9f-aa32-53178e60e601/Table+Stretch+-+Good.png Food + Fitness - Training Hips to Relieve Back Pain, Build Glutes, and more - Make it stand out Upright Posture - focus on keeping chest out, glutes squeezed, toes forward. Don’t lean forward until you’ve nailed that! https://julia.fitness/blog/covid-isolation monthly 0.5 2022-07-14 https://julia.fitness/blog/coretraining monthly 0.5 2022-07-01 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1804ef1f-7ff5-4a72-af27-9f1cefeb5705/Screen+Shot+2022-06-20+at+6.36.55+PM.png Food + Fitness - A Better Approach to Training your Core - Make it stand out During a plank, glutes and core work to prevent the lower back from arching. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/247dc1ff-4b82-42e2-a0a0-9d1c7779e55b/Seward22.jpg Food + Fitness - A Better Approach to Training your Core - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/3ddee8ce-424e-44d6-a9cb-ee3fbb248438/plank+shoulder+tap.jpg Food + Fitness - A Better Approach to Training your Core - Make it stand out Shoulder tap plank: core and glutes engage to prevent shoulders and hips from rotating as weight shifts side to side. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/432daf4d-1705-47b5-8819-36cca80f4c7c/bulgarian+split+squat.png Food + Fitness - A Better Approach to Training your Core - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/2dc62d19-b536-4d24-bc74-d8c5d83df1d5/anterior+pelvic+tilt.jpeg Food + Fitness - A Better Approach to Training your Core - Make it stand out Disengaged glutes often lead to pelvic tilt, resulting in tight low back, hips, and disengaged abdominal wall. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/9b2db834-e112-4314-96ca-f64ba48afa4f/single+leg+deadlift.jpg Food + Fitness - A Better Approach to Training your Core - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/480cbe30-f178-499b-95ae-9cdbf564a8f2/banded+glute+bridge.png Food + Fitness - A Better Approach to Training your Core - Make it stand out Banded glute bridge for glute activation https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/8936122f-20e3-4e02-8b76-246aaa8c77ae/Overhead+press.png Food + Fitness - A Better Approach to Training your Core - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/6149a1fa-7d48-4caf-b8b7-2e5d015099ed/hollow+body+hold.png Food + Fitness - A Better Approach to Training your Core - Make it stand out Full hollow body hold https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/963d796f-ff1f-44ac-ba84-012f368e1eb8/lateral+lunge.jpg Food + Fitness - A Better Approach to Training your Core - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://julia.fitness/blog/socialmediaroundup2 monthly 0.5 2022-04-05 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/dbd74152-22d7-45c0-8eb2-3947307fe8ad/tempImageo6Rmk7.jpg Food + Fitness - Social Media Roundup: performing 1-rep max tests + lunchtime tinned fish! - Make it stand out Spicy Sardines on sourdough https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/7f5cd38c-e288-4fdc-a734-6de6daa1233d/Copy+of+1+rm+max+test+content.png Food + Fitness - Social Media Roundup: performing 1-rep max tests + lunchtime tinned fish! - Make it stand out Your test day game plan! https://julia.fitness/blog/energyaudit monthly 0.5 2022-07-01 https://julia.fitness/blog/deloading monthly 0.5 2022-03-10 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754269939-B45J3HK21YRSIAUXE9SF/image-asset.png Food + Fitness - Deloading 101 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754267802-64GZMK94LC7EEPGYZRZX/image-asset.jpeg Food + Fitness - Deloading 101 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754268925-CW62RE6SJY5JGGGBH265/image-asset.png Food + Fitness - Deloading 101 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://julia.fitness/blog/2021holidayguide monthly 0.5 2022-03-09 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754276937-BJSP1APUR2BWTAYYMBLL/image-asset.jpeg Food + Fitness - Winter 2021 Fitness + Wellness Gift Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754274854-X901MBASP49K1S0WFDE5/image-asset.jpeg Food + Fitness - Winter 2021 Fitness + Wellness Gift Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754278273-6FWLX0I57Z0CBYYJKEDY/image-asset.jpeg Food + Fitness - Winter 2021 Fitness + Wellness Gift Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://julia.fitness/blog/recoverydays monthly 0.5 2022-03-09 https://julia.fitness/blog/socialmediaroundup-1 monthly 0.5 2022-03-09 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754284703-44U3MKVEKFXV2RGZTLSS/image-asset.jpeg Food + Fitness - Social Media Roundup: Unilateral Lower Body Work + Seasonal Roasted Pumpkin Seeds - Make it stand out If you’re making a pie, save the seeds! https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754283251-ZME8LXHPG0WS7FRXSI87/image-asset.jpeg Food + Fitness - Social Media Roundup: Unilateral Lower Body Work + Seasonal Roasted Pumpkin Seeds - Make it stand out To build a balanced program, we should select both knee dominant (squats/lunges) and hip dominant (deadlfits/bridges) movements. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754281679-7KCT15G4FLGLNNF5TMZ8/image-asset.jpeg Food + Fitness - Social Media Roundup: Unilateral Lower Body Work + Seasonal Roasted Pumpkin Seeds - Make it stand out MULTI PLANAR MOVEMENT: it’s important to incorporate lateral movements into our program. This helps us to progress on basic lifts, build more resilient joints and ligaments, and prevent injury. https://julia.fitness/blog/intro2cardio monthly 0.5 2022-03-09 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754287825-3Y8QPXOGK20K9YCORR25/image-asset.png Food + Fitness - Cardio for Health + Wellbeing - Make it stand out Maintaining an optimal weekly volume of cardio while also incorporating adequate resistance training. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754286697-OYNAIB3RHXT1T1C0OVTN/image-asset.jpeg Food + Fitness - Cardio for Health + Wellbeing - Make it stand out Ratings of perceived exertion can be useful, but often feel too abstract to those new to exercise. https://julia.fitness/blog/orange-marinated-chicken monthly 0.5 2022-03-09 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754293231-99H46NTSS0M4EKNSD7EX/image-asset.gif Food + Fitness - Orange Marinated Chicken (+ my take on meal prepping) - Make it stand out Bake chicken for about 40 minutes p until it’s golden brown as shown. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754295362-0E8WFJ7Q9SQV4DY2ZXU7/image-asset.gif Food + Fitness - Orange Marinated Chicken (+ my take on meal prepping) - Make it stand out Marinade the chicken, ideally for 24 hours. https://julia.fitness/blog/high-protein-meatball-recipes monthly 0.5 2022-03-09 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754298761-U0Q21E14M179J15G2F5X/image-asset.jpeg Food + Fitness - My Two Favorite High Protein Meatball Recipes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754306162-BJRH716CJNS84W8A46SW/image-asset.jpeg Food + Fitness - My Two Favorite High Protein Meatball Recipes - Make it stand out Combine all sauce ingredients - besides meat and oil. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754301315-S2HEJUHYLJ53RDS74V6O/image-asset.jpeg Food + Fitness - My Two Favorite High Protein Meatball Recipes - Make it stand out So much spinach you can see it, but the spinach flavor isn’t overwhelming. This is such a good source of iron too! Extra great for those of us who menstruate. https://julia.fitness/blog/brussels-chickpea-pasta monthly 0.5 2022-03-09 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754311002-0FQSOH7M66G6LQ73FKV0/image-asset.jpeg Food + Fitness - Brussels Sprouts and Toasted Chickpea Pasta https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754309416-8IXR1WPJ6HGN0LPGDK3M/image-asset.jpeg Food + Fitness - Brussels Sprouts and Toasted Chickpea Pasta https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754312723-SKE102P4EQOKEZ03KXMR/image-asset.jpeg Food + Fitness - Brussels Sprouts and Toasted Chickpea Pasta https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754314419-PUB94VYV3WI4980Q73ZF/IMG_0990.jpeg Food + Fitness - Brussels Sprouts and Toasted Chickpea Pasta https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754315698-WA5CYQI2PJPFT2MI9J2Y/IMG_0968.jpeg Food + Fitness - Brussels Sprouts and Toasted Chickpea Pasta https://julia.fitness/blog/beef-stew monthly 0.5 2022-03-09 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754318471-6B1Z49Z7Z34F4RJADHUC/image-asset.jpeg Food + Fitness - Instant Pot Beef Stew https://julia.fitness/blog/2020/11/28/home-gym-holiday-shopping-guide monthly 0.5 2022-03-10 https://julia.fitness/blog/preplanplan monthly 0.5 2022-03-10 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754324639-S2MR47PWGLX7S3ADJYAB/image-asset.png Food + Fitness - Building up to 30 Days of Bodyweight Workouts Add one non exercise habit to support workout recovery. Drinking 1/2 my bodyweight in ounces means 70oz as I weigh around 140 lb. A great way to measure this is to get a classic Nalgene and drink it 2x (that plus a glass at dinner should do it). https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754321544-O4KWYLATWYPO3WX3VTDM/image-asset.png Food + Fitness - Building up to 30 Days of Bodyweight Workouts Habit tracker week one - just one habit to nail consistently! We build from there over the next 6 weeks. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754322609-WS2F4J3JKPZ3YPAZDVN3/image-asset.png Food + Fitness - Building up to 30 Days of Bodyweight Workouts Schedule your warm-up sequence and stretching 4x a week to structure your schedule, build confidence with form, a base of strength, and adequate mobility that will allow you to get the most out of your workouts in the future. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754323617-VC8X8T7XICO0J2LU0CF3/image-asset.png Food + Fitness - Building up to 30 Days of Bodyweight Workouts Make the time spent warming up more flexible at this point. On core days, decrease time spent warming up. Aim to keep 3-4 rounds of the warm up moves on 2 other days. https://julia.fitness/blog/2020/10/16/strength-misconceptions-4 monthly 0.5 2022-03-08 https://julia.fitness/blog/2020/10/4/three-sf-restaurant-inspired-stir-fries monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754352905-D9LYRSZX82EFKQ4XFYYL/IMG_7211.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754354306-9UR4STN2OD3ES00C7D4Z/IMG_7212.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754355929-7R2ZWF0FTUPPOAEEQ9LZ/IMG_7213.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754357072-OCXFL1EOP4VJ4HAMLVSO/IMG_7220.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754358686-QKVL2JXB1X3NICAOX1VH/IMG_7225.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754360543-T4GFLU6NM6V43XBBZJNS/IMG_7226.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754330874-RFC4DSMSZ9XPHN8RLY9U/image-asset.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries Spicy Chicken with Basil + Chilies https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754341915-VTSSARLNUL0YMZ1U3RPO/IMG_8528.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754343528-INDNOITPM7F7UO3YAQS2/IMG_8362.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754345228-SB8H5MD72XZBBXYN5F1X/IMG_8360.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754347585-GFBU4Z9ZAJF0E7XUYMT3/IMG_8371.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754349055-KZ4YB0X88VLGW3TD6DHN/IMG_8379.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754350926-G8FF7UND6GVPZD5JXOOJ/IMG_8381.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754328584-5TBGXVYWQY98INKC2ZDP/image-asset.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries Fish Kebat https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754332873-17RJR1K4S7MCMERBYG8E/FullSizeRender-1.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754334543-9QFTHRC5P815VVWXWRWU/IMG_7833.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754336360-8EW5OAQ94SUSP82P3SN0/IMG_7835.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754338326-O0ZC44P2GEQ61G8QCVXL/IMG_7837.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754340177-TWJIDUYFAEDPWYHMBE0C/FullSizeRender.jpeg Food + Fitness - Three SF Restaurant-Inspired Stir Fries https://julia.fitness/blog/2020/6/18/healthy-efficient-grocery-shopping monthly 0.5 2022-03-09 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754364976-UPZ1JXW9IAHYIA2O4DFN/image-asset.png Food + Fitness - Grocery Shopping Guidelines</strong> Prioritize whole foods over organic if necessary. If you want to begin purchasing some organic items, here are the items to splurge on, and those that don’t matter so much, https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754363810-VO98M3EQ48E6JDZX3HY4/image-asset.png Food + Fitness - Grocery Shopping Guidelines</strong> A side by side comparison listing some key qualities to consider when purchasing meat. https://julia.fitness/blog/2020/5/28/incorporating-anti-racism-into-our-routines monthly 0.5 2022-03-10 https://julia.fitness/blog/2020/5/18/dietary-supplements-for-exercise-2-fish-oil monthly 0.5 2022-03-10 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754367856-Y1ADFWFJFPWYYXYODXEG/image-asset.png Food + Fitness - Dietary Supplements for Exercise Part Two: Fish Oil Omega3 content in common foods Click through for source https://julia.fitness/blog/2020/4/28/chicken-with-cardamom-and-rice monthly 0.5 2022-03-10 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754369720-4584DJ6TOXSB97GVFJXW/0.jpeg Food + Fitness - Chicken with Cardamom and Rice https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754370640-EZDQYFY48S9NIJT5VATK/0-1.jpeg Food + Fitness - Chicken with Cardamom and Rice https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754371568-WHMG51OZGJMGQYXR2MNK/0-2.jpeg Food + Fitness - Chicken with Cardamom and Rice https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754372836-QKXZRBEJIX6S32PDA9R9/0-3.jpeg Food + Fitness - Chicken with Cardamom and Rice https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754374142-6Y91GFSB1HPCEXVIF1N1/0-4.jpeg Food + Fitness - Chicken with Cardamom and Rice https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754375079-JVZ7HMB1REOS8LG86W45/0-5.jpeg Food + Fitness - Chicken with Cardamom and Rice https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754376234-7MN30E8C7ED1ATN2JSGL/0-6.jpeg Food + Fitness - Chicken with Cardamom and Rice https://julia.fitness/blog/2020/4/23/harira-recipe monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754378694-DOCO041IMHY89D7CFA94/image-asset.jpeg Food + Fitness - Harira Recipe (one pot!) https://julia.fitness/blog/2020/4/11/9skf8kgyw630a9leqjv11kumj8qa6r monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754381176-0THUXDEGH1JJ2AUQ99VP/image-asset.jpeg Food + Fitness - Caramelized Onion Sweet Potato Hash Finished product! https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754383666-9JLGJ18PPW2ILD7S9P22/Sweet+potato+hash+-+ingredients+.jpg Food + Fitness - Caramelized Onion Sweet Potato Hash https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754385236-Z42T4JV81KV85FOH57HZ/Sweet+potato+hash+-+ready+2+bake.jpg Food + Fitness - Caramelized Onion Sweet Potato Hash https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754386521-Q2YAPMUAVA40EN0JFC31/Sweet+potato+hash+-+eggs+ready+to+bake+.jpg Food + Fitness - Caramelized Onion Sweet Potato Hash https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754387706-1IV8CIA69AM7PSMWL5DI/Sweet+potato+hash+closeup+.jpg Food + Fitness - Caramelized Onion Sweet Potato Hash https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754389359-JW3XTLH964LCOYYJG0JX/Serving+suggestion+sweet+potato+hash+.jpg Food + Fitness - Caramelized Onion Sweet Potato Hash https://julia.fitness/blog/2020/4/7/choosing-good-gym-shoes monthly 0.5 2022-03-08 https://julia.fitness/blog/2020/4/5/quarantine-recipe-easy-spicy-peas monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754393026-I8R35QHEEU72E29TC8HG/image-asset.jpeg Food + Fitness - Quarantine Recipe: Easy Spicy Peas! Scroll to the bottom to get right to the recipe! https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754394919-0CCZYSVYPTRHI5TJB8XU/image-asset.jpeg Food + Fitness - Quarantine Recipe: Easy Spicy Peas! Bonus: turmeric has great health benefits AND gives the onions a nice fun color! https://julia.fitness/blog/2020/2/20/lunch-idea-healthy-chicken-salad monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754397838-7IWD88JC6TFL4C8XC0WF/IMG_4516.jpeg Food + Fitness - Lunch Idea: Healthy Chicken Salad Sandwich https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754399835-EA3V7LZ8KMRWXHIK5IAO/IMG_4517.jpeg Food + Fitness - Lunch Idea: Healthy Chicken Salad Sandwich https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754401427-WX05DF8282B5WM6OP8X7/IMG_4518.jpeg Food + Fitness - Lunch Idea: Healthy Chicken Salad Sandwich https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754405701-SGHKX233HNBIG38CYMW3/IMG_4519.jpeg Food + Fitness - Lunch Idea: Healthy Chicken Salad Sandwich https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754407335-2P2LH4UUZXWO4G37NC9U/IMG_4520.jpeg Food + Fitness - Lunch Idea: Healthy Chicken Salad Sandwich https://julia.fitness/blog/2020/2/9/wusgcehnqr6rbtc23q1zcmn5fxhcjv monthly 0.5 2022-03-08 https://julia.fitness/blog/2020/2/3/stretching monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754411100-Z17FI4LRBW0WSMKNISQN/image-asset.png Food + Fitness - Stretching? Increased muscle flexibility results in increased capacity to produce force (you can lift more, jump higher, run further!), better joint ROM, and normal/healthy movement patterns. These are all important for improving athletic performance! https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754412328-FGS1RENUGM6JGE7Z8X7L/image-asset.png Food + Fitness - Stretching? https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754414063-MCBEKJROVGLMM0MD5RZU/Hip%3ATFL+stretch.jpeg Food + Fitness - Stretching? https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754415572-20IGXLA6E0OHF8TE549V/TFL+other+angle+.JPG Food + Fitness - Stretching? https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754417252-3NN0JBV5WVTZ3VCER0FE/Hamstring+full.jpeg Food + Fitness - Stretching? https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754418754-BIUUWEKAH3DGIETIZRTM/Hip+flexor%3Aquad.jpeg Food + Fitness - Stretching? https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754420339-IUR396SEUORMLDMVVUAQ/Calf+Stretch+1.JPG Food + Fitness - Stretching? https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754422023-L4IY56WMTWW03RS7BF2V/Hamstring+mod.jpeg Food + Fitness - Stretching? https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754423343-OQYOMCR66K65KIAYOQ48/Calf+stretch+2.jpeg Food + Fitness - Stretching? https://julia.fitness/blog/2020/1/9/tracking-your-menstrual-cycle-to-optimize-training monthly 0.5 2022-03-08 https://julia.fitness/blog/2020/1/6/gym-etiquette-101 monthly 0.5 2022-03-08 https://julia.fitness/blog/2019/12/12/holiday-fitness-gift-guide monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754427872-1X8LBBOY9TC77H10RMH7/Lulu+Define+Jacket.jpg Food + Fitness - Holiday Fitness Gift Guide https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754428796-BSFTZ5AN7FEFX814PYZE/Lulu+Swiftly.jpg Food + Fitness - Holiday Fitness Gift Guide https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754429511-42JKUZR2LGU1SNAUVT4V/90degrees+Long+Sleeved.jpg Food + Fitness - Holiday Fitness Gift Guide https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754430304-1Y6PTGMYHRRKNDPOWJ3Q/Outdoor+Voices+Sweats.jpg Food + Fitness - Holiday Fitness Gift Guide https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754431079-UUOA9QXZ99Z80O0Y55GQ/818WLeVRAQL._UL1500_.jpg Food + Fitness - Holiday Fitness Gift Guide https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754432210-SQTLB4FO1OO8JFCUWMX9/Hunter+Rain+Jacket.jpg Food + Fitness - Holiday Fitness Gift Guide https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754434159-SHZ7UFTAR8CMT5JCXOHY/RAIN+BOOTS.jpg Food + Fitness - Holiday Fitness Gift Guide https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754435086-2QLT77X1IZYX968UOBZ7/waterproof+socks.jpg Food + Fitness - Holiday Fitness Gift Guide https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754436325-PRQXE6W57SLV8OPHRJSL/913SBQ7L7AL.jpg Food + Fitness - Holiday Fitness Gift Guide https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754437380-83X5YNJTJNLB63M7B9LC/Unknown.jpeg Food + Fitness - Holiday Fitness Gift Guide https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754438254-42ZQ0AYGCZELQ6MAWUAV/reebok+step.jpg Food + Fitness - Holiday Fitness Gift Guide https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754438836-FCMFU1DO7U77WS0OYJJY/adjustable+dumbbells.jpg Food + Fitness - Holiday Fitness Gift Guide https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754439540-RSLF4ZPM0MZH80LOLCK2/35+lb+barbell.jpg Food + Fitness - Holiday Fitness Gift Guide https://julia.fitness/blog/2019/11/21/bodyweight-workout-series monthly 0.5 2022-03-08 https://julia.fitness/blog/2019/11/17/vegan-tortilla-stew-like-chili monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754444132-O59HEVIZX57CO1J1CCAI/image-asset.jpeg Food + Fitness - Vegan Tortilla Stew (Like Chili!) Finished product! Add as much (or as little) cheese and chips as you want. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754445762-XCXNAZVQSECT0A5GV998/image-asset.jpeg Food + Fitness - Vegan Tortilla Stew (Like Chili!) Prep produce before beginning (even the day before is fine!). https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754449321-BEUN75IZPWPZTJ0SMBBI/IMG_3255.jpeg Food + Fitness - Vegan Tortilla Stew (Like Chili!) https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754451020-TMHYAPGZR2370TDHYFNX/IMG_3265.jpeg Food + Fitness - Vegan Tortilla Stew (Like Chili!) https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754452713-VY4INP56R573BDFYOG36/IMG_3273.jpeg Food + Fitness - Vegan Tortilla Stew (Like Chili!) https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754454204-J3DISENHZ21YMNU18PJZ/IMG_3276.jpeg Food + Fitness - Vegan Tortilla Stew (Like Chili!) https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754447440-4I8DLOJUHEY6K6JUK76O/image-asset.jpeg Food + Fitness - Vegan Tortilla Stew (Like Chili!) The spices are added all at once, so it’s fine to measure them out and throw them all in a bowl in preparation. https://julia.fitness/blog/2019/11/7/training-misconceptions-part-3-muscle-soreness-and-strength-gain monthly 0.5 2022-03-08 https://julia.fitness/blog/2019/10/18/homemade-nut-butter monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754461027-ZGD6Y5R4G50NP01M908I/image-asset.jpeg Food + Fitness - Homemade Nut Butter As the nuts begin to release their oil, the nut mixture will begin to look more like nut butter! Scrape sides to make sure everything blends evenly. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754462387-AYAHE1JPPRUKK9TNLGUF/image-asset.jpeg Food + Fitness - Homemade Nut Butter Put in one medium jar or a couple little guys to store! https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754459344-O3J09IB6Y42C11UV9X4E/image-asset.jpeg Food + Fitness - Homemade Nut Butter The nut butter will appear dry part way through the process. This is normal - just continue to blend until the nuts release the oil they contain naturally. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754457701-DYKLVC3NEWOA2SYG08A1/image-asset.jpeg Food + Fitness - Homemade Nut Butter After allowing the roasted nuts to cool, place in a food processor along with salt. https://julia.fitness/blog/2019/10/9/natural-deodorant-review monthly 0.5 2022-03-08 https://julia.fitness/blog/2019/9/6/proteinintake101 monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754465190-8P6X71EKSTLWJEIE4D5D/image-asset.png Food + Fitness - All The Tools You Need to Hit your Protein Intake https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754467045-BO9AB8VYLJV6PBIK2VQ6/image-asset.jpeg Food + Fitness - All The Tools You Need to Hit your Protein Intake https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754466003-0EUYF4N153A35YA40B50/image-asset.png Food + Fitness - All The Tools You Need to Hit your Protein Intake https://julia.fitness/blog/2019/9/9/spicy-zucchini-pasta-sauce monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754471744-J0DGZY8PZT21GQB58H74/image-asset.jpeg Food + Fitness - Spicy Zucchini + Herb Summer Pasta https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754470482-BBCZ08ZWP14I9NN3NHMI/image-asset.jpeg Food + Fitness - Spicy Zucchini + Herb Summer Pasta https://julia.fitness/blog/2019/8/29/things-that-make-staying-active-easier monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754476823-VAC4GZK51DR27CZNMI4G/image-asset.jpeg Food + Fitness - 5 Things That Make Staying Active Easier Nike Free x Metcon. Another crossfit shoe but a little less intense looking! Plus, this one works fine for short sprints and other cross training stuff. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754475688-2EGAUVJEJVHQ2O3U7Q3R/image-asset.jpeg Food + Fitness - 5 Things That Make Staying Active Easier Reebok Nano 6. I don’t do Crossfit, but Crossfit shoes are great. I use these a few times a week! https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754473807-AITTNR4RNYTNPA3GW6U3/image-asset.jpeg Food + Fitness - 5 Things That Make Staying Active Easier Lululemon Train Times pant. My favorite expensive legging https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754474635-BVVJ18J637NWI00PFI4I/image-asset.jpeg Food + Fitness - 5 Things That Make Staying Active Easier Powerflex legging by 90Degrees by Reflex. My favorite budget legging. https://julia.fitness/blog/2019/8/15/fats-carbs-protein-and-fiber-101-examples monthly 0.5 2022-03-08 https://julia.fitness/blog/2019/8/7/cardio-key-intensities-and-when-to-use-them monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754480932-T5711A1I9UPEHP1U4Q11/image-asset.png Food + Fitness - Understanding Cardio Heart Rate Zones (+how to implement now) Find your target for each zone using the talk test. Most will find their moderate zone and max zone targets to be most useful in training. Vigorous (but not maximal) work is good, but perhaps the least essential for most people - you’re not yet pushing to max oxygen uptake, but you're also not training aerobically anymore. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754483424-4NWCW2M43QB9ZJ8THRJS/image-asset.jpeg Food + Fitness - Understanding Cardio Heart Rate Zones (+how to implement now) Use the power output you develop in Zone 3 training to execute cool stunts! https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754480264-TSRUJYOH6NQ356F72AH0/image-asset.jpeg Food + Fitness - Understanding Cardio Heart Rate Zones (+how to implement now) Cardio zone graphics can be useful for a quick reference, but labeling “fat burning” zones is really misleading. If fat loss is the concern, your net calorie intake is what’s important - not the HR zone you’re training in. https://julia.fitness/blog/2019/8/1/women-in-strength monthly 0.5 2022-03-08 https://julia.fitness/blog/2019/7/30/healthy-quiche-recipe monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754487523-3JVL4ZLCLHHY6KW4GPZZ/IMG_1212.jpeg Food + Fitness - Healthy Quiche Recipe https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754488761-JSYZ5WCPI2HBEJRHGFNW/IMG_1655.jpeg Food + Fitness - Healthy Quiche Recipe https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754490331-UGQ2WRT0AIKKYUQ5AWYS/IMG_1662.jpeg Food + Fitness - Healthy Quiche Recipe https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754492026-VNANP635ULP2CN4PO45T/IMG_1665.jpeg Food + Fitness - Healthy Quiche Recipe https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754493754-4BQSQ30R2VAQNPN5A1BY/IMG_1671.jpeg Food + Fitness - Healthy Quiche Recipe https://julia.fitness/blog/2019/7/19/5-flexible-strategies-to-improve-your-diet monthly 0.5 2022-03-08 https://julia.fitness/blog/2019/7/1/alcohol-and-fitness monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754496947-HXUW6ZT82OD0OXUX9T1V/image-asset.jpeg Food + Fitness - Alcohol and Fitness! From Tip 6: Opt for simple mixed drinks or wine in most cases. Enjoy cocktails, but only when they’re really great ones that you really want! https://julia.fitness/blog/2019/6/6/new-summer-strength-training-workshop-series monthly 0.5 2022-03-08 https://julia.fitness/blog/2019/3/3/setting-performance-based-goals-and-my-march-goals monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754500424-I46K52CPZ64997DDEBU4/image-asset.png Food + Fitness - Tracking Strength and Performance Progress (and my March goals!) https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754499405-6QAXJLIFXEBFN6B18B9O/image-asset.png Food + Fitness - Tracking Strength and Performance Progress (and my March goals!) https://julia.fitness/blog/2019/3/1/the-perfect-poached-egg monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754502915-JNVSJTBGFURA6VQ4ATL2/image-asset.jpeg Food + Fitness - The Perfect Poached Egg Egg in a ramekin + recommended side!! https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754504742-ZC9HLNDIIWZDG9IB40VC/image-asset.jpeg Food + Fitness - The Perfect Poached Egg A good poach https://julia.fitness/blog/2019/1/14/part-2-training-misconceptions monthly 0.5 2022-03-08 https://julia.fitness/blog/2019/1/13/strength-training-misconceptions monthly 0.5 2022-03-08 https://julia.fitness/blog/2019/2/7/easy-bibimbap monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754509146-XUQZ0UHAKWAU0WP9LQ6Y/IMG_0603.jpeg Food + Fitness - Easy Bibimbap https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754510933-IU1WMCN2UUR8AYEG23MG/bibimbaP+VEGGies.jpg Food + Fitness - Easy Bibimbap https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754512332-8SP6ID9N11UQKNHIO6W0/IMG_0599.jpeg Food + Fitness - Easy Bibimbap https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754513838-U3K95Z84SNUVBPKS9KUK/IMG_0600.jpeg Food + Fitness - Easy Bibimbap https://julia.fitness/blog/2019/2/2/february-challenge-goals monthly 0.5 2022-03-08 https://julia.fitness/blog/2018/12/27/new-years-goals-and-resolutions monthly 0.5 2022-03-08 https://julia.fitness/blog/2018/12/7/three-strategies-for-muscle-recovery monthly 0.5 2022-03-08 https://julia.fitness/blog/2018/12/1/cheesy-quinoa-cauliflower-bake monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754518344-CUTFAV9H0UML49LLVCSZ/IMG_8701.jpeg Food + Fitness - CHEESY Quinoa Cauliflower Bake https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754519633-4YGE0KUBIMVLSQL9C7RI/IMG_8703.jpeg Food + Fitness - CHEESY Quinoa Cauliflower Bake https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754521156-TRIDNMEI82UULT8IA2Y8/IMG_8704.jpeg Food + Fitness - CHEESY Quinoa Cauliflower Bake https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754522917-N2YSSR1G5687QDNLQTRI/IMG_8706.jpeg Food + Fitness - CHEESY Quinoa Cauliflower Bake https://julia.fitness/blog/2018/11/18/recipe-spicy-tofu monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754525739-UAUG3FDLT5FLRJXI5AHN/IMG_0250.jpeg Food + Fitness - Family Recipe: Spicy Tofu https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754526958-MP1VRQQN2VBTD2O7G3X8/IMG_0252.jpeg Food + Fitness - Family Recipe: Spicy Tofu https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754528473-RWHA0L303FDRF36NSGBM/IMG_0251.jpeg Food + Fitness - Family Recipe: Spicy Tofu https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754529674-6NJAWZ12A512N8C3R1QE/IMG_0258.jpeg Food + Fitness - Family Recipe: Spicy Tofu https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754530990-56W167XZSADN7KDBDJAM/IMG_0259.jpeg Food + Fitness - Family Recipe: Spicy Tofu https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754532144-WBT5QCMERIBFASCFWX2W/IMG_0268.jpeg Food + Fitness - Family Recipe: Spicy Tofu https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754533527-0JEZFQ2V6VV6TFF40VRJ/IMG_0272.jpeg Food + Fitness - Family Recipe: Spicy Tofu https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754534884-EO5KEPQTDOWBYKVO60QU/IMG_0279.jpeg Food + Fitness - Family Recipe: Spicy Tofu https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754536502-CCV6H49RJ6ANY9SWAF9P/IMG_0285.jpeg Food + Fitness - Family Recipe: Spicy Tofu https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754537645-55VWVTPQI0P0FDDKTVHN/IMG_0287.jpeg Food + Fitness - Family Recipe: Spicy Tofu https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754538902-LERQC470KPBCZ92ZK9HR/IMG_0288.jpeg Food + Fitness - Family Recipe: Spicy Tofu https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754540163-COG2LG0R5ELG6725CXPR/IMG_0289.jpeg Food + Fitness - Family Recipe: Spicy Tofu https://julia.fitness/blog/2018/11/11/new-service-fitness-nutrition-coaching monthly 0.5 2022-03-08 https://julia.fitness/blog/2018/10/19/why-buy-in-season-produce-and-a-recipe monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754543463-HCCSC6KAZ3JXI6NORIUU/image-asset.jpeg Food + Fitness - Why buy in-season produce? (and a recipe!) Massaged kale salad on my table the other night. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754545842-W0BGWHESMJFC187KRELJ/image-asset.jpeg Food + Fitness - Why buy in-season produce? (and a recipe!) In season fruits and vegetables, find the full article on these graphics and links to printable versions here. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754544714-JFHIFA32USTWWQU1F6AQ/image-asset.jpeg Food + Fitness - Why buy in-season produce? (and a recipe!) https://julia.fitness/blog/2018/10/16/habit-tracking-and-a-new-recipe monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754547770-E0JL5VWLAF09ZTDBGI7M/image-asset.png Food + Fitness - Habit Tracking tool Simple habit tracker template. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754550547-3SO0JR0XEWIZ7ECU7Q1T/image-asset.png Food + Fitness - Habit Tracking tool The beginning of my weekly habit tracker. I’ll fill out the column of the day each evening. This weeks goals: Exercise Follow ½ marathon training plan Strength train 3x per week: 1x chest, 1x back, 1x legs Yoga 2x per week Food Added sugar -1x per day (strict, includes flavored yogurt, protein bars, etc) Gluten/simpler carbs - 2x per week Alcohol - 5 drinks per weeK Limit processed foods Eat out -2 dinners per week Wellness Complete this tracker daily 7-8 hrs of sleep per night 3 liters of water per day https://julia.fitness/blog/2018/9/20/easy-snacks monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754552683-SS7VSK0IDOOPOK2XFCWJ/image-asset.jpeg Food + Fitness - Easy snacks Raspberries and dark chocolate chips. https://julia.fitness/blog/2018/9/14/caffeine-and-fitness monthly 0.5 2022-03-08 https://julia.fitness/blog/2018/8/19/fitness-tip-of-the-week-6-ways-to-get-yourself-to-exercise-more monthly 0.5 2022-03-08 https://julia.fitness/blog/2018/8/14/turkey-chili monthly 0.5 2022-03-08 https://julia.fitness/blog/2018/8/8/fitness-tip-of-the-week-sleep monthly 0.5 2022-03-08 https://julia.fitness/blog/2018/8/3/cinnamon-walnut-chocolate-chip-granola monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754557755-85C9GSFJW0AZJE10RXP7/IMG_7512+2.jpeg Food + Fitness - Cinnamon, Walnut, Chocolate Chip Granola https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754558689-4KH4SZSPGBFLG25PT3O9/IMG_7513+2.jpeg Food + Fitness - Cinnamon, Walnut, Chocolate Chip Granola https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754559559-1FPSH5A4N3I8BIQ5195U/IMG_7514.jpeg Food + Fitness - Cinnamon, Walnut, Chocolate Chip Granola https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754560744-8KDT9ENWOEEBFHWFQK8L/IMG_7522.jpeg Food + Fitness - Cinnamon, Walnut, Chocolate Chip Granola https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1646754561459-OR3P7EX1DT36SNB59JBD/IMG_7527.jpeg Food + Fitness - Cinnamon, Walnut, Chocolate Chip Granola https://julia.fitness/blog/2018/8/1/three-easy-things-to-add-into-your-daily-intake monthly 0.5 2022-03-08 https://julia.fitness/blog/category/Training+%2B+Exercise monthly 0.5 https://julia.fitness/blog/category/Recipes monthly 0.5 https://julia.fitness/home daily 1.0 2024-06-05 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/83516cef-7c50-418b-99d7-a0c21b09e591/Untitled+design+%2810%29.png Home PPersonal Training https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/02533e47-1578-4d38-bf35-7652f2f20ea7/2.png Home VVirtual Training https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/f156e805-302a-4e86-a391-c0b7ae2d08b0/group.png Home SSmall Group Training https://julia.fitness/about daily 0.75 2025-09-11 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/67368545-b5b9-4a29-be16-6f8ee0a271ec/julia-103.jpg About - Hi, I’m Julia! The first time I stepped into a gym was in college. Having never excelled at team sports or much of anything athletic in my youth, the gym had never felt like a welcoming space. I really had no idea how to navigate the space, or how to put together a halfway decent workout! I wasted years on bad workouts I’d sourced from places I’m ashamed to admit (Pinterest and Tumblr circa 2010…). As a result, I quickly developed a toxic relationship with food and exercise. I attribute this to a deep lack of knowledge and the complete absence of any professional guidance in the earlier years of my fitness journey. Since becoming a personal trainer nearly 10 years ago, my goal has always been to help as many people as I can to develop healthier, more informed relationships with diet and exercise than I did in those initial years. So much frustration, uncertainty, and inefficiency can be avoided when you have the right coach in your corner. I’ve made all those mistakes so you don’t have to - we can skip right to the good part! https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/a111635b-5338-40b3-9869-e6b38178501e/_DSC8835-2.jpg About - More About Me While much of my life is devoted to helping people lift heavy things safely, I spend some time outside of the gym. While I took courses in personal training and exercise science in college, I double majored in Political Science and Spanish. If you’re looking to start a historical fiction book club, or find a Spanish language group please take me along for the ride! While I have lived in San Francisco for over a decade, ’m from a town nestled in the foothills of the Sierra Nevada and love to get back to my roots as often as I can. My ultimate fitness goal is to be able to enjoy the great outdoors well into my old age. On the average weekend, I enjoy a day at home tackling complex recipes, a weekend picnic with a novel in Alamo Square, or a day exploring the city by bike or foot. There’s always more to see no matter how many years I spend here. A few other facts about me: I grew up in the Tahoe area, but I don’t ski - sorry. I insist on only owning and driving manual cars despite the hills in this city. I went to an all-women’s college in Southern California. I benefited greatly from the women-focused educational environment and it’s greatly influenced my priorities in my fitness career. Training Credentials: Certified Personal Trainer - American Council on Exercise Certified Fitness Nutrition Coach - American Council on Exercise Certified Corrective Exercise Specialist - National Academy of Sports Medicine Certified Functional Strength Coach (L1) - CFSC Certified Women’s Coaching Specialist - Girls Gone Strong Barbell Rehab Method Certified Coach PPSC (Pain Free Performance Specialist) CrossFit - Gymnastics Attended Catalyst Athletics Olympic Weightlifting Seminar https://julia.fitness/rent-fitness-studio daily 0.75 2025-09-17 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/bcd392d2-a2f8-4b45-92a3-447df1fc8eb3/3.png Rent The Studio - The Space Our first passion is fitness, not owning a gym. That’s reflected in the equipment choices and willingness to constantly upgrade and add the latest functional training tools. We stock the gym with functional equipment from brands like Rogue, Fringe, Revision, Rep, Concept2 and more. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/409dd2b1-8c34-42de-b7f4-945d1035354e/2.png Rent The Studio - Marketing Your Business Trainers run their own independent businesses, but referrals from Strong Friends are common. We’re selective about who the trainers who work out of our gym - we want to feel confident referring out to any trainer here. We have years of experience working as independent trainers and are happy to help with advice on how to grow your business here in San Francisco. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/c7ab5679-3961-4270-9105-5376027e44ea/J+%281%29.png Rent The Studio - Getting There The studio is less than a 10-minute walk from Muni. We’re located right on a main bike bath and there is a secure space indoors to park bikes safely. The studio is easy to access and there are plenty of amazing cafes and restaurants within blocks. https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/ef3fe503-c033-43ca-9bf4-9dece0a81650/julia-38.jpg Rent The Studio - Rates Hourly - $35 20 hours or more per month – $30 per hour Photo or video shoots – $135 per hour Get the space all to yourself, no other sessions running simultaneously. Unlimited monthly access for private sessions - contact me Rates listed are for use of the training space and equipment for professional use. Using this space as an independent trainer legally requires independent insurance coverage as well as a current training certification. Use of the waiting areas + wifi between sessions is not charged, within reason. https://julia.fitness/testimonials daily 0.75 2022-03-10 https://julia.fitness/privacy-policy daily 0.75 2022-03-09 https://julia.fitness/virtual-personal-training daily 0.75 2024-07-11 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/77a532b0-cb40-45f8-b4ca-99742f02efbf/Untitled+design+%2817%29.jpg Virtual Personal Training - Remote Programming https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/77a532b0-cb40-45f8-b4ca-99742f02efbf/Untitled+design+%2817%29.jpg Virtual Personal Training - Remote Programming + In-Person Review https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/77a532b0-cb40-45f8-b4ca-99742f02efbf/Untitled+design+%2817%29.jpg Virtual Personal Training - Remote Programming + Video Check-in https://julia.fitness/personal-training daily 0.75 2025-09-17 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/77a532b0-cb40-45f8-b4ca-99742f02efbf/Untitled+design+%2817%29.jpg https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/77a532b0-cb40-45f8-b4ca-99742f02efbf/Untitled+design+%2817%29.jpg https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/77a532b0-cb40-45f8-b4ca-99742f02efbf/Untitled+design+%2817%29.jpg https://julia.fitness/blogs daily 0.75 2022-07-01 https://julia.fitness/bookasession daily 0.75 2022-12-08 https://julia.fitness/client-waiver daily 0.75 2023-02-01 https://julia.fitness/small-group-training daily 0.75 2025-09-17 https://images.squarespace-cdn.com/content/v1/622776a32b6e583d9f491b41/1712253015840-R5Y7P54P20CW2UDW7NRM/DSC01324.jpg https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Small Group Training https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Small Group Training https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Small Group Training https://julia.fitness/store daily 0.75 2022-12-08 https://julia.fitness/store/service monthly 0.5 2023-07-20