Julie Michelle - Fitness & Nutrition Coach

Do you eat Pizza? 🍕

❌STOP freaking out every time the scale goes up by a few pounds.

Don’t worry you’re not alone. I myself, and MANY of my 1:1 clients with have been victimized by the scale. Not anymore 🥳.

👉 UNLESS you ate 3500 calories on top of your current maintenance, you didn’t gain a pound of fat overnight.

🤯 In fact, there’s many reasons for the scale to fluctuate that has nothing to do with fat gain whatsoever. These are:

-Late dinner the night before
-Consumed processed/fried foods
-Higher salt intake
-Dehydration or sleep deprivation
-Constipation
-Waking up earlier + weighting earlier
-Being sick
-Traveled recently
-Inflammation (food allergies/sensitivities)
-Stress
-Having an intense workout
-Drank alcohol
-Luteal or ovulation phase

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If it isn’t CARBS that make you GAIN fat/weight. What the heck is it then 😅?

➡️ Being in a calorie surplus. A surplus is when you are eating more calories than what your current maintenance is.

➡️ Let’s say your maintenance is 2200, and you start eating 2350 calories daily, you are in a calorie surplus of 150. It is expected to gain weight when we are in a surplus. and....

💪 If you aren’t trying to gain muscle, but end up going over your calories consistently, you will probably gain some fat.

WE. NEED. CARBS. But why? ➡️ Carbs is your body’s preferred energy source.

It’s not the carbs. It’s going over your current maintenance. Some people need to do a calorie surplus to gain muscle.

🔑 For fat loss? You need a sustainable calorie goal, which means NO RESTRICTING.

🥳 The calorie goal must be sustainable, that way YOU can be consistent with it. When we’re consistent, we see results 🤘.

You don’t have to cut carbs out just because you want to see fat loss. Stop blaming the carbs. Follow for more health and fitness tips 🫶🏼

The other day I came across an ad on IG, and it was an influencer claiming that “muscle weighs more than fat” 😬.

This isn’t true ❌. Let’s talk about this ⬇️.

🚨 Muscle doesn’t weigh more than fat. It DOES have a higher density compared to fat.

👉 This means, that 1 pound of fat and 1 pound of muscle, do not LOOK the same in size.

🔑 They still weigh the same because at the end of the day 1 pound is still 1 pound.

Muscle doesn’t weigh more, but it does have a higher density than fat.

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Can you TONE muscle? Nope 👎 but…

✨You CAN tone your body 💪🏼.

Being toned, is really just having muscle mass and low body fat.

➡️“Muscle toning” isn’t really a thing.

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🎉If you do need further help with reaching your goal, DM me “TONE” and let’s chat about your goals 🫶🏼.

Love, Coach Julie

Who’s with me? Let’s leave those negative habits in the PAST✨

Is there one that really hit you? Mine is working out to be STRONG, NOT “ skinny “🥹🎉.

Why isn’t peanut butter a protein source? Here’s why ⤵️.

Let’s first define what a protein SOURCE is 🤔.

➡️ The food has more protein in it, compared to the fats and carbs. This looks like: Leaner meats such as chicken, turkey and even extra extra lean ground beef. The protein in these foods, are way higher compared to carbs and fats.

💁🏼‍♀️Now let’s talk about peanut butter and why it’s not a true source of protein...

🔑Per every 15g of regular peanut butter, there is about 8g of FAT, 4G CARBS and 3g PROTEIN. Now ALSO keep in mind, that 1g of fat is 9 calories, and 1g of protein, and 1g of carbs is 4 calories.

😉This concludes, that peanut butter has some protein in it, but has more FAT and a bit more carbs (not too much more of carbs).

This is WHY peanut butter is a FAT source and not a PROTEIN source.

Make sense? Do you have any questions about this topic? Let me know in the comments, or my DMs are always open 🫶🏼.

Merry Christmas to every single one of you 🫶
From Luna & I🥰

[reallllly wish I had moved that table and lamp out 🤣, maybe I’ll retake them tonight 💀]

I HAVE EXCITING NEWS 🤩! Our January Challenge is BACK AGAIN 🥳

✨30strong✨ is for you IF...

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We kickoff January 2nd! See you on the inside?

DM me with any questions👏🏼

We’ve already given out $16,000 🥵 in discounts this month because…

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