FITBODY Podcast with Julie Lohre

"Unleashing Purpose: Evaluating Alignment for Daily Success"

Welcome to another episode of the FITBODY Podcast, where we explore topics that empower you to live a purpose-driven, successful and healthy life. In today's episode, we briefly delve into the power of purpose and how evaluating its alignment with your daily actions can pave the way for achievement and fulfillment.

Purpose serves as a guiding force, providing meaning and direction in our lives. When we understand the purpose behind our efforts, we stay motivated, focused, and aligned with what truly matters to us. It is essential to regularly evaluate our purpose to reassess our goals, priorities, and the actions required to achieve them.

One powerful technique is to write down your purpose. Research shows that writing down our purpose has a profound impact on our commitment and follow-through. Take a few moments each day to jot down your purpose or review what you've written, whether it's in the morning to set intentions or in the evening to reflect on the day's accomplishments. This practice enhances clarity, reinforces motivation, and serves as a reminder of what truly matters to you.

Evaluating alignment is crucial for daily success. Regularly review your purpose statement against your daily actions to gauge if you're on track. Examine the actions you took throughout the day and assess if they align with your purpose and goals. If there is a misalignment, identify areas where adjustments can be made. This could involve shifts in mindset, habits, or priorities to realign with your purpose and ensure that your daily actions support your overarching goals.

To maintain alignment, incorporate dedicated moments of reflection into your daily routine. Prioritize tasks and activities based on their relevance to your purpose, allowing you to make conscious choices that drive you closer to your goals. Additionally, seeking accountability and support by sharing your purpose with trusted individuals can provide guidance and encouragement along your journey.

Evaluating the alignment between your purpose and daily actions is crucial for achieving success and fulfillment. By writing down your purpose, reviewing it regularly, and assessing alignment, you empower yourself to make intentional choices that bring you closer to your goals. Your purpose is your compass—let it guide you to live a life of purpose and impact.

Note: These condensed show notes capture the essence of the podcast.

Physical vs. Emotional Hunger

If you've ever wondered about the difference between genuine hunger and emotional cravings, this episode is a must-listen.

In this podcast, we explore the distinct signs of physical hunger and the emotional triggers that lead to cravings. You'll gain practical strategies to manage emotional hunger and make conscious, nourishing choices aligned with your true needs.

Tune in to the FITBODY podcast to uncover the mysteries of Physical vs. Emotional Hunger and transform your relationship with food and well-being.

Welcome to today's episode of the FITBODY podcast! Today we will be discussing the topic of "Eating Healthy at Restaurants." Many people believe that eating out means sacrificing their healthy eating habits or being relegated to eating a boring salad. But, it doesn't have to be that way! There are several ways to eat out and still stay on track with your health and fitness goals.

Alternative Sides: One way to make your meal healthier is to swap out the sides. Instead of fries, opt for steamed vegetables or a side salad. Most restaurants will accommodate this request. By doing this, you are adding more nutrients and vitamins to your meal.

No Oil or Butter: Another way to eat healthy at restaurants is to ask for no oil or butter on your food. Many restaurants cook their food in oil or butter, which can add unnecessary calories and fat to your meal. By asking for your food to be cooked without these added ingredients, you are cutting down on the calorie count and making your meal healthier.

Sauces on the Side: Most sauces that come with restaurant meals are loaded with sugar, salt, and unhealthy fats. Instead of asking for no sauce, ask for the sauce to be served on the side. This way, you can control how much sauce you add to your meal, and you can choose to have just a little or none at all.

No More Boring Salads: Many people believe that the only way to eat healthy at a restaurant is to order a salad. However, this is not the case. There are plenty of other options that can be just as healthy, such as grilled chicken, fish, or vegetables. Don't be afraid to ask for modifications to your meal to make it healthier.

Conclusion: Eating healthy at restaurants doesn't have to be a challenge. By swapping out sides, asking for no oil or butter, and requesting sauces on the side, you can make your meals healthier. And remember, you don't have to eat a salad every time you go out to eat. There are plenty of other ways to eat out and stay on track with your health and fitness goals. Thanks for tuning in, and we'll see you in the next episode!

Show Notes:

In this episode of the FITBODY podcast, I talk about the lies we tell ourselves that hold us back from achieving our goals. We will explores the most dangerous lies that we often believe, such as "when I get X, then I'll be happy", "this is just who I am", and "I don't have time for this". I'll give you some actionable steps on how to reframe these lies and find joy in the process of getting toward our goals. We will also start the process of identifying priorities, taking pride in consistent efforts, and embrace the fact that you are capable of incredible change.

Thank you for listening to the FITBODY podcast. If you enjoyed this episode, please subscribe and rate/review us on your preferred listening platform.

Your support means a lot to us and helps us reach more people who could benefit from our fitness, health, and nutrition advice.

Don't forget to check out JulieLohre.com for more resources, including my online personal training programs.

Let's continue our journey to supercharge our health and get to our personal best!

In this episode, we're tackling a common issue that many people face in their fitness journeys: finding effective glute activation exercises. The gluteus-maximus, the largest muscle in your body, can be challenging to activate properly, which is necessary for growth and engagement in movements.

But it's not just about aesthetics when it comes to round and lifted glutes. Your butt muscles are critical stabilizers for everyday movements, so it's important to make sure they're strong.

Glute activation exercises are designed to help activate or “turn on” your glutes so that they are able to do their jobs and contribute appropriately when you’re doing squats, deadlifts, lunges, and any lower body exercise that involves the glutes. These exercises can help you build a mind-muscle connection and ensure that your glutes are fully active during your workout (for big lifts like squats or deadlifts) and you are not compensating by overusing other muscles involved in the lift

Join us as we discuss the best glute activation exercises, why developing glute strength is crucial, and the benefits of glute activation with good form. Whether you're looking to enhance your curves or improve your functional fitness, this episode has something for you. Get ready to activate those glutes and take your fitness to the next level!

Check out my site for more info on Glute Activations and Exercises: https://julielohre.com/must-do-glute-activation-exercises-to-lift-round-your-butt/

Should I workout with muscle soreness?

Welcome to the FITBODY Podcast, where we discuss everything related to health and fitness.

In this episode, we tackle a question that many gym-goers ask themselves: should I workout with muscle soreness?

Whether you're a seasoned athlete or just starting your fitness journey, you've likely experienced muscle soreness at some point. While it can be uncomfortable, some people believe that pushing through the pain is the key to progress. However, others argue that rest and recovery are just as important.

In this episode, we'll explore both sides of the debate and provide you with some tips on how to best approach working out with muscle soreness.

So, let's dive in and get started!

To Tune In or Tune Out? The Great Music-Exercise Debate!

In today's episode, we'll be exploring the question on many gym-goers' minds: Should you listen to music during exercise?

As it turns out, the relationship between music and exercise is a complex one. Numerous studies have shown that listening to music while exercising can boost your mood, reduce your perceived effort, and even improve your endurance.

In this episode, we'll take a look at the science of music and exercise, exploring the benefits and specifics for working out to your favorite tunes.

Mental Muscle: Unlocking the secrets of fitness and wellbeing and why the mind body connection matters.

In this episode we will explore the relationship between physical fitness and mental wellbeing, and how these two aspects of health can interact to unlock your full potential. We discuss the science supporting the connection between exercise and mental health, as well as strategies for incorporating physical activity into daily life to improve both physical and mental health. I also explore the concept of a "growth mindset" and how it can help you reach their fitness and health goals, as well as discuss how to overcome common obstacles to staying active and motivated. In this episode, I aim to provide practical advice and inspiration for my listeners to achieve greater health and fitness, and to unleash their full potential in all aspects of life.

Five simple tips to stay consistent with diet...

Welcome to today's episode of the FITBODY podcast! 

If you're looking for simple and effective ways to improve your eating habits, you're in the right place. In this episode, we'll be sharing five powerful tips that can help you stay on track with your healthy eating goals.
I'll give you real life examples of things I do and share some tricks for avoiding falling off track with my nutrition. I'll dive into the benefits of eating unlimited vegetables, and share other ideas that you might not have considered when thinking about how to create consistency without depriving yourself. 

Whether you're a seasoned health enthusiast or just starting your wellness journey, these tips are sure to help you achieve your goals and feel your best. So, grab a pen and paper and let's get started!

As I think back to some of the things I've learned, both personally and in training women, I have come up with the top 5 things I wish women knew before they started to work out.  I've seen women make these mistakes over and over again and wanted to help you by giving you tips on how to avoid these mistakes and giving you a few secret insights into supercharging your health and fitness journey.

Do you feel stuck with your weight loss? Do you feel like you're spinning your wheels? Do you feel like you've been working really hard? Dieting really hard? BUT STILL NOT SEEING PROGRESS? I just got off the phone with a brand new client. She's been working out hard for years. 5x a week she's lifting, running, her diet is on point...but she's not making the kind of changes that those kind of efforts should deliver.
If you're ffeeling like you're not seeing what you should be given  your efforts, it's time to take a step back and re-evaluate.
Here are some things I've learned and the signs that you might need to recognize to eat more and reverse diet in order to lose weight. 

In this episode, Julie talks specifically about the connection between stress, cortisol, and weight gain. If you live a high-stress life, you NEED to listen to this. The connection between these could be what is holding you back from your health and fitness goals.

In this episode, I’ll break down with you how to start building long-term focus by focusing on the “easy”. This new nonsense approach will help you make strides quickly and build habits that will last! I want to help you get the FIT BODY of your dreams!

Ready to get your best FIT BODY? Welcome to the FITBODY podcast! 

I am Julie Lohre, a Women's Fitness Expert, IFBB Pro & 2x Breast Cancer Survivor. In 2004, I became one of the world's 1st online personal trainers & have worked with thousands of women since. My passion is helping women love how they look & how they feel.

Let's be real. You need a no-nonsense way to stay motivated & accountable in a world that can feel like it is swirling around you. 

My mission is to take away the guesswork for highly driven women ready to supercharge their metabolisms & get to their personal best.