The Inner Power Podcast

MSG me "MACROS" for your goals

Built for Better APPLY HERE

Summary

Julz explains five practical habits to help experienced gym-goers make their existing training pay off over the next eight weeks: prioritize whole-food protein, track intake, establish maintenance before dieting, train progressively, increase daily steps, and protect sleep. The episode also challenges perfectionism, arguing that consistency through real-life disruptions matters more than an all-or-nothing start.

Chapters

00:00 Why start your winter fitness habits before January?

02:24 Protein targets and why whole-food sources matter

04:19 Track your food, then consider maintenance before fat loss

06:13 Progressive strength training without six gym days

08:39 Add 2,000 steps as low-stress daily movement

10:24 Protect sleep to support recovery and training

11:48 How routines become easier through repetition

12:45 Why perfectionism derails consistency

30 Days. $100 Off. 1:1 Coaching 🎉

Summary

Julz explains why familiar habits can feel like fixed personality traits, and how repetition, identity-based choices, awareness, and supportive environments can help change them.

Chapters

00:00 “That’s just how I am” is a repeated pattern

02:23 Neuroplasticity: why new habits feel uncomfortable

04:20 Repetition, context, and identity-based habits

06:31 Use backup options instead of all-or-nothing thinking

07:26 Make good habits easier and unwanted habits harder

08:24 Self-image can pull you back to familiar patterns

10:05 Why staying the same can feel safer than changing

11:57 Build capacity and self-trust through hard actions

14:26 Reflection and journaling reveal automatic patterns

17:37 How your environment and people shape your choices

19:02 The emotional cycle of change and the valley of despair

21:19 Putting the ideas together and Built for Better

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (1:1 Coaching Link)

Summary

In this episode, I share my latest book reads, podcasts, health routines, and seasonal favorites, offering insights into how I optimize my life for well-being and enjoyment.

Chapters

00:30 Sharing recent book and TV series reads

04:42 Current favorite teas and wellness products

07:55 Health routines: castor oil packs, breathwork, sauna

09:59 Supporting recovery with massages and therapy

10:57 Prioritizing fun, environment, and seasonality

12:49 Travel reflections and favorite destinations

13:47 Supporting detox pathways and trying new classes

16:11 Managing phone use and social media habits

17:09 The importance of meditation and relaxation

18:09 Investing in style, home, and self-care tools

19:02 Upcoming projects and closing thoughts

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (1:1 Coaching Link)

Summary

This episode explores the importance of systems over motivation in achieving health and fitness goals. It provides practical strategies for creating repeatable, adaptable systems that support consistency, even during life's inevitable ups and downs.

Chapters

00:00 Introduction: Why motivation isn't enough

02:17 Where do you need systems in your life?

03:35 Designing effective training systems

04:55 Supporting your goals with the right schedule

07:07 Meal planning and grocery shopping as systems

09:25 Handling setbacks and imperfect weeks

11:18 Using if-then planning for obstacles

12:15 Adapting systems to life seasons

13:10 Managing stress with built-in systems

14:38 Recap: Building sustainable, simple systems

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (1:1 Coaching Link)

Summary

In this episode, Coach Julz shares critical insights on nutrition, training, and hormonal health, emphasizing personalized strategies for sustainable fat loss and muscle building.

Chapters

00:26 The importance of accountability and tracking

03:04 Energy balance and adjusting for activity changes

04:30 The nuance of maintenance calories and metabolic adaptation

06:17 The role of muscle and building phase before fat loss

08:12 Metabolic downregulation and the need for strategic fat loss

10:04 The dangers of prolonged calorie deficits

11:04 Cycle health and hormonal considerations

12:29 The importance of dietary fats and hormones

15:20 Muscle tone and building muscle first

17:12 Progressive overload and muscle growth techniques

18:35 The impact of sleep on recovery and cravings

21:18 The fallacy of perfection and sustainable habits

22:11 The individual nature of coaching and adjustments

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (1:1 Coaching Link)

Summary

This episode explores the importance of planning and decision-making in achieving lasting health and fitness progress. It emphasizes how pre-planning, calendar blocking, and removing decision fatigue can transform consistency and results.

Chapters

00:00 Introduction and episode overview

02:22 Removing decision-making from the moment of action

04:47 Decision fatigue and its effect on health choices

05:45 The power of planning ahead for meals and workouts

07:07 Using calendar blocking to prioritize health

08:25 The non-sexy but essential role of planning

09:46 How planning reduces stress and saves time

11:12 The importance of consistent scheduling

12:08 Encouragement to do the unsexy work of planning

13:00 Closing thoughts and next steps

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (1:1 Coaching Link)

Summary

This episode explores how romanticizing the monotony of daily routines can boost consistency, enjoyment, and fulfillment in life and health habits. It offers practical tips on injecting novelty and meaning into everyday activities to sustain motivation and create a more joyful, sustainable lifestyle.

Chapters

00:00 Introduction to Romanticizing Life and Its Benefits

02:16 Why Repetition Feels Flat and How to Fix It

05:05 Trying New Activities and Out-of-Comfort Zone Experiences

07:27 The Power of Small Rituals and Evening Routines

08:22 Avoiding Comparison and Living Authentically

09:17 The Impact of Season and Light on Mood and Motivation

10:11 Planning Future Moments and Keeping a Highlights List

11:05 Reflecting on the Year and Celebrating Small Wins

12:02 The True Meaning of Romanticizing Your Life

13:01 Final Tips and Encouragement to Find Joy in the Ordinary

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (1:1 Coaching Link)

Summary

This episode challenges the common notion of self-sabotage, revealing it as a misinterpretation of our brain's natural wiring and identity alignment. It offers practical insights on how to rewire your brain, shift your identity, and build sustainable habits for lasting change.

Chapters

02:24 Why Willpower Fails and Neuroscience Insights

04:37 Building New Neural Pathways

07:47 Proof Through Repeated Action

08:17 Designing Your Environment for Success

09:12 Managing the Lineal Spiral and Hormonal Cycles

10:04 Sustainable Change Without Punishment

10:29 Embracing Imperfection and Curiosity

11:27 Changing Your Story with Neuroplasticity

12:22 Final Thoughts and Encouragement

BIRTHDAY COACHING SALES 🎉

Summary

In this episode, Julz shares personal insights and lessons learned from her 28th year, emphasizing the importance of identity work, embracing discomfort, and prioritizing health and fun in life and growth.

Chapters

00:00 Introduction and episode overview

02:36 The science behind delusional self-belief and neuroplasticity

05:23 Why comfort is the enemy of growth

08:10 The value of investing in oneself and trusting the process

10:33 Balancing joy and discipline for sustainability

13:19 Actions speak louder than declarations

15:14 Nurturing mental, physical, and emotional health

16:11 The power of focusing on what the best that could happen

16:37 Encouragement to reflect and take action

17:06 Promoting coaching and next steps for growth

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (1:1 Coaching Link)

Summary

In this episode, Julz shares unconventional strategies and mental frameworks that have transformed her clients' journeys. She emphasizes personalized approaches, the importance of foundational routines, and the power of asking the right questions to foster lasting change.

Chapters

00:00 Introduction to unconventional coaching methods

03:21 Simplifying morning and evening routines for foundational success

05:19 Using videos to improve exercise form and confidence

07:10 Approach to coaching during vacations and life seasons

09:02 Adjusting plans to align with clients' life seasons

10:23 The importance of asking why and uncomfortable questions

12:08 Root causes of binge eating and emotional regulation

14:25 Using journaling frameworks for clarity and growth

16:16 Tools for managing energy drainers and aligning environment

17:12 Summary of key strategies for client success