Good Morning, Body Shop Fam,

Coming in hot this morning, my apologies, we had a little hiccup in our regular podcasting due to my travels in Santa Fe. I thought this to be the perfect opportunity to talk to you about how to manage your life, fitness, and nutrition systems when overwhelmed hits and schedules change, giving you a backseat to my process, and reminding you how important it is to stay flexible and be the chameleon of your life process.

Heavy metal may not be for everybody, but I put a special attachment in today's newsletter of something I would like you to be exposed to. On the tough days, I listen to this to remind myself who I am and who I am not, and I find this brings me a great deal of confidence. I hope you enjoy with an open mind, but I did make sure to attach the lyrics lol rock on everybody, looking forward to hearing what you take from today's podcast.

With 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

Greetings Body Shop Fam,

Getting back on track with our weekly podcast on part three of cycle syncing your fitness and nutrition. perhaps one of my favorites so far, is the ovulation phase. This is a great time for energetic expansion, taking on bigger projects, getting in front of the camera, and working in front of or with the public. By now, I hope you're tracking your phases a little more closely, a wise woman that I know you are would be starting to journal the fluctuations you might be experiencing I just for yourself but also for your professionals.

I look forward to hearing how your integration goes in the upcoming weeks. Once we finish this four-week series it's gonna be a part of your check-in so be ready. xo

With love- no better, do better, feel better.

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

Good Morning Body Shop Fam,

continuing from last week’s cycle, seeking a mini-podcast, and focusing on the follicular phase. This particular phase is one of my favorites, all about high energy and output! Understanding when to rest is just as important as understanding when we can push a little harder while still being hormonally supportive. I look forward to hearing how the integration of these techniques serves you in the weeks and months to come. Know better, Feel Better.

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

Greetings Body Shop Fam,

Welcome, today one of this four-part series introducing you to cycle sinking as it is in relation to your fitness and nutrition flow here with me at The Body Shop. Cycle syncing with your fitness and your nutrition (lifestyle as a whole) is a fantastic way to make sure that your body is staying regulated by understanding the behaviors that are most supportive to you hormonally during the various phases of the month.

Menstrual phase Fitness checklist:

•Take the first one to three days off of intense strength, training weightlifting, and Cardio. This is it time for your body to rest and replenish, it's already expanding a lot of energy so help support it by taking a few days of recovery.

•Carve out time for more rest. I understand that sometimes the demands of life affect our sleep, it's imperative that you protect it, especially during this phase.

•This is gonna be a time for you to reflect on the parts of your fitness or professional life that don't require as much demand; i.e. not the greatest time to lead meetings, public speaking, or making a big decision.

•The more you prepare for your menstrual week the week before, the lighter your period will be and the fewer PMS symptoms you will have. The better you can adhere to these methods and give your body rest. The easier the rest of your cycles will be. On the flip side, pushing it full speed through these phases will ensure the rest are impacted negatively as well.

•Using an app or a calendar start tracking your cycles to better map out the activities and behaviors that are most hormonally supportive to you during whatever phase you are in.

•Died should consist of Whole Foods and healthy fats. Try to avoid foods that are higher in sodium and sugar.

looking super forward to the follow-up series next week as always, I will be available here for comments or directly for questions.

Know better, FEEL better.

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

Cycle syncing involves adjusting your lifestyle, including diet and exercise, to align with the different phases of your menstrual cycle. It's about recognizing how hormones fluctuate throughout the cycle and tailoring your routines to support your body's needs at each stage.

Here's a more detailed look:

Understanding the Phases:

Menstrual Phase (days 1-7):

Rest, light movement, and prioritizing self-care are recommended due to lower energy levels and hormone fluctuations.

Follicular Phase (days 8-13):

This phase features rising estrogen, leading to increased energy and a good time for moderate-intensity exercise.

Ovulation Phase (days 14-15):

Hormones are at their peak, providing high energy levels, making it a great time for challenging workouts and social activities.

Luteal Phase (days 16-28):

Progesterone production prepares the uterus, and you might experience mood changes or fatigue towards the end of the phase.

So what does this have to do with your health and fitness? Maybe on uncertain days, it's not you feeling lazy at all but the cycle you might be in. Join me Monday as we dive into phase one, day, one menstrual phase,e and how to navigate through your fitness in a way that supports your hormones and your nervous system.

Know Better, FEEL Better

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

Gooooood Morning Body Shop Fam,

The Body Shop has been undergoing a lot of changes recently. Normally we have our newsletter drop regularly on Mondays, however, I've been messaging some things that demand my immediate attention.

All is good in the hood and we're baaaaack.

Today's Focus:

This podcast is built on the most common things I see & hear as a coach; This week I am discussing three of the most common things I see when interviewing clients struggling with reaching success/results. To avoid being stuck in the void of the plateau, check out my list of

The Top 3 Health & Fitness Don't Do's:

1.) Re-introducing old habits as a reward for success. What would you tell me if I said I hadn't had a cigarette for three weeks and to reward myself for the progress I was going to have a cigarette? No judgment, but do you see where I'm going with this?

Invest in your progress & habits that support your long-term goals; not redirect you back into old patterns.

2.) Switching up your workouts & your nutrition too often. If you don't give something adequate time to work, you will never see the full benefit. I.e; the bouncing around method gives you bouncing around results and muscle takes time to grow.

3.) Innovation is different than reinventing the wheel. If you have a coach or a program that you like FOLLOW IT. I have had clients in the past who no matter what I prescribed them, would want alternatives "What do you think of this? What do you think of that?" Honest answer; I think we need to stick to what you committed to originally. Only once we have decided what works can we re-introduce healthily what wasn't working before or better yet what works best.

As Always, Know Better Do Better

The choice is yours.

"When life gets tough, squat that s**t"

Julia Fernandez De Maez

Master Trainer /NPC Athlete/Coach

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

Greetings & Good Morning Body Shop Fam,

Loyalty is Royalty wouldn't you agree? Today honing in on this perspective. If we expect loyalty, honesty, and follow-through from those closest to us, shouldn't we be upholding that standard with the visions and goals we set for ourselves? Funny how that dynamic shifts, we even designated days for cheating on ourselves. My question today is this: Are you upholding and honoring the standards you expect from everybody else when it comes to honoring yourself? Food for thought. Today I also went deeper on the power of small goals and why it's essential to break them up into bite-size pieces for long-term success.

Vamos, Plug-In.

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

Good Morning Body Shop Fam, As we wrap up the first quarter of 2025, it's a great time to revisit the energetics we started the new year off with. What was it at the beginning of the year that was important for you to achieve and are you actively moving toward it? if you're making leaps and bounds this year, I celebrate you. If you find yourself continually starting over, I also celebrate you. In either case, it takes radical responsibility to succeed and fuel the fire to keep laying down track AND enjoy the roads traveled. I have a deck of cards a mentor gave me "Wild Woman Deck" I don't pull a card unless it's calling me and tonight after the dogs, knocked my decaf on my coffee table, quite literally dropped in the card face up was the "Queen/sovereignty" The read was empowering so I wanted to extend it to you. Oddly enough, I recorded today's podcast at 5 PM and this card came to me at 9 PM. I felt it was relative to today's mini-podcast. "Honor the truth of your experience, and stay loyal to the authority within" Good Morning and I mean it when I say, do you have a peaceful day.

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

Good Morning & Welcome Spring,

As we move into a new season, it's an awesome time to reflect, shift, and perspective from what we learned the last several months, and commit to how we can bring more pleasure into our process whether it be work home, or fitness. Plug-In. how busy is too busy before it's counterproductive?

#bookrecommendation

March content is live on the app

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

Good Morning! I don't know about you, but I love the start of a brand-new season, especially on top of a brand-new week. Feels like a clean slate to build off of and reflect on new goals and new opportunities. As we kick off a brand new eight-week challenge, just giving you a little mind food to consider as you navigate through new systems and new processes.New seasons & months aside every thought, every bite, and every day is filled with seeds of growth. Your personal excellence is the greatest gift you can give to the world. Bonus: Teriyaki Beef and Avocado Rice Stack 🥩🥑A flavorful and refreshing dish that's perfect for a quick and easy meal.Ingredients:For the rice:2 cups rice3 cups chicken broth1/4 cup soy sauce1 tablespoon sesame oil1/4 teaspoon garlic powderFor the beef:1 pound boneless, sirloin steak, thinly sliced1/4 cup teriyaki sauce1/4 cup honey1/2 teaspoon grated gingerFor the avocado:1 avocado, slicedInstructions:Cook rice: Bring the chicken broth to a boil in a large pot. Add the rice, soy sauce, sesame oil, and garlic powder. Reduce heat, cover, and simmer for 20-25 minutes, or until the rice is tender.Marinate beef: In a bowl, combine the teriyaki sauce, honey, and ginger. Add the beef and marinate for at least 15 minutes.Grill beef: Grill the marinated beef until cooked through and slightly charred.Assemble: Layer the rice, grilled beef, and avocado slices in a serving dish.Serve: Serve immediately and enjoy!

🤍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