5 Tips for Choosing the Right Nutrition Plan

  When it comes to nutrition it is safe to say there are hundreds of different fad diets that are claiming big results in less time. Some of the latest fads include Paleo, Ketogenic Diet, The Whole 30, Atkins (is still holding strong), No Fat, No Carb, Low Carb,...

3 Exercise Moves for Weight Loss

Three Exercise Moves for Weight Loss Here I am going to share three of my favorite body weight moves that target more than one muscle at a time. When we can’t get to the gym or need to do a quick HIIT workout I recommend adding exercises that target multiple...
The Best Way to Lose Weight

The Best Way to Lose Weight

Are you tired of trying to figure out which diet or nutrition plan works best for your weight loss? Are you still trying different diets that are short term like KETO and the Paleo Diet? When it comes to the best way to lose weight my first recommendation is to look...
The Whole 30 Explained

The Whole 30 Explained

The Whole 30 Explained     This video Juliana explains The Whole 30 Diet. She answers these questions: 1.What is the Whole 30? 2. How Does It Work? 3. Is Is Right For You? Fitness and nutrition questions answered and learning how to filter the correct...

Muscle Recovery

There is nothing more fulfilling than when you’re in the zone and your workouts make you feel like Thor fighting through the ancient dead before fighting his crazy sister Hela in Ragnarok, you feel unstoppable. In fact, taking a day off seems absurd and you...

Recipe

Homemade recipe for fat loss Click to share on Pinterest (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to email this to a friend (Opens in new window)Click to share on Tumblr (Opens in new...

Eating Well

Eating healthy should not be a chore…   There is a lot of information out there and sometimes it’s best to keep it simple.  As a nutrition expert Juliana makes understanding the basics of nutrition and nourishing your body easy. With flavorful...

Supplements…Who to Trust

The supplement industry has grown in the last twenty years.  With new products being introduced in the market no one can keep count.  When someone asks me what I would recommend for a multivitamin I only talk about what I have personally taken and what has worked for...

Tips for Successful Goal Setting and Mastery

Goal setting is an incredibly important task but is not widely used. Goal setting is incredibly effective and can provide clarity and focus not only for the future, but also for the present. The process provides structure and direction when working towards a stated...

It’s All Mental

Today I started thinking about a comment a member said to me last week. “You’ve got it so easy, you already look amazing.” Although she didn’t intend to make me feel I’d been slapped in the face I still felt the heat on my cheek...

Gluten Free: Fad, or for Real??

This week I am going to talk to you about gluten and living a gluten free lifestyle. I’m going to introduce the basics of a gluten-free diet and introduce you to foods that are nutritious and better for you than gluten filled foods. First, let’s go over...
Resilience

Resilience

Resilience is bouncing back or adapting from difficult experiences. While Resilience can be learned and developed it takes action and self awareness to build it up. So, this is what I know… A lot of us set goals and many times we fail to follow through due to...

Body Empowerment

Ask for my professional advice today!  Body empowerment is loving yourself as you are with the understanding that you are capable of creating a better version of yourself with the right resources to guide you. It amazes me when I meet clients for a consultation...
MACROS: Are They Worth Counting?

MACROS: Are They Worth Counting?

For more than 10 years I have created individual meal plans for people with different fitness and body goals.  As a nutritionist I believe eating healthy whole foods in the right amounts allow you to have enough energy to perform daily tasks and reach your fitness...

The Concept of Healthy Eating

Eating healthy can mean different things to people. If you change or stop one bad habit and replace it with a good habit of eating it is safe to say you started eating healthier. If you have a complete eating make over and change all of your habits into healthy habits...

Low Density Calories Rule for Weight Loss 

  Calorie Density: Low density vs high density If you are looking to drop weight and paying attention to what you are eating then calorie density will be important to reaching your goals. When eating healthier foods that are more beneficial and aid in keeping you full...
Great Start to 2017 Season

Great Start to 2017 Season

Last weekend I was blessed to compete at the IFBB Florida Grand Prix in West Palm Beach.  This was my second out of Texas pro show and am proud to announce I received 1st place in the Pro Masters (competitors 35 years and older) and 3rd place in the Pro Open...
Focus

Focus

Growing up when my mom wanted something done I had to remove all distractions to complete the task or suffer the consequences. The daily tasks she required taught me to focus. Especially in a time crunch.  Don’t get me wrong, I tend to procrastinate on the...

Fitness Reality Check

With all of the hype fitness has generated we are seeing more people we know take the plunge into being more active and trying to live a healthier lifestyle. More are joining cross fit gyms while others are lifting more to create the physique of their dreams.  As we...

Change your perspective

Working at a gym there are few times I get to sit and chat with my co-workers. As I’m scarfing down meal 2 of the day I noticed that my coworker was having an internal battle. As I was chewing through my sweet potato sand turkey she looks at me and says “Well I guess...

I am that girl

Mindless chatter,I know I am an anomaly and when I go to the movies I smell the delicious aroma of buttered popcorn only to have the thought of how many calories would be wasted and the terrible havoc the corn would wreak on my digestive system that would essentially...

My Temple

When I think of my body I think of my temple. I also see it as my personal sculpture, my creative development I have been blessed with, and let’s not forget the place my soul inhabits during this lifetime. My body. My soul. My love. These are just a few...