Get Stronger with Julia

13/02/2026

⁣You may think a 75 kg deadlift totaling 12 reps (4 reps x 3 sets) is nothing to brag about, but for me it’s a quiet win and a reminder to stay patient with my training.⠀
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I started at 60 kg, moving slowly through 2–6 reps for 3 sets, and honestly, it felt humbling. The thing I fear most is having to stop lifting because of an injury, so I chose to respect the process instead of my ego.⠀
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For me, progressive overload means starting light, building solid reps and confidence, then nudging the weight up and letting the reps drop before I climb them back up again—like finally hitting those clean 4 reps x 3 sets (12 reps total) at 75 kg after months of steady increments. Some weeks feel painfully slow, but I’d rather be the person still lifting in 10 years than the one who rushed and had to quit.⠀
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If you’re in a “small numbers” season too, this is your reminder: slow progress 📈 is still progress, and your future self will thank you 🤗 for training with patience instead of pride.

13/02/2026

⁣You may think a 75 kg deadlift totaling 12 reps (4 reps x 3 sets) is nothing to brag about 🤣, but for me it’s a quiet win and a reminder to stay patient with my training. 🏋️‍♀️
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I started at 60 kg, moving slowly through 2–6 reps for 3 sets, and honestly, it felt humbling. The thing I fear most is having to stop lifting because of an injury, so I chose to respect the process instead of my ego.⠀
⠀
For me, progressive overload means starting light, building solid reps and confidence, then nudging the weight up and letting the reps drop before I climb them back up again—like finally hitting those clean 4 reps x 3 sets (12 reps total) at 75 kg after months of steady increments. Some weeks feel painfully slow, but I’d rather be the person still lifting in 10 years 💪 than the one who rushed and had to quit.🤦‍♀️
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If you’re in a “small numbers” season too, this is your reminder: slow progress is still progress 📈, and your future self will thank you for training with patience instead of pride.🤗
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02/02/2026

⁣What’s for brekkie? 🥞 ⠀
My painstakingly perfected pancake recipe — but cooked in a waffle maker 😏⠀
You’ll need: ⠀
🥚 2 large eggs ⠀
🥣 35 g 35% sour cream ⠀
💧 35 g water ⠀
🧀 30 g finely grated cheese ⠀
🌰 50 g almond meal ⠀
🫒 1 tbsp olive oil ⠀
✨ ¼ tsp gluten-free baking powder⠀
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Makes 2 servings — fluffy, golden and delicious.⠀
Toppings? Go sweet with blueberries 🫐 or bold with salted sardines 🐟 — your call!⠀
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02/02/2026

⁣Oh no, not another post about building habits, discipline in your fitness routine, and motivational quotes to crush that gym goal.⠀
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What if I told you to relax? The only way to stick to a new habit is finding your ‘aha’ reason—a personal turning point that shifts everything. Maybe it’s not being there for your grandkids’ big day if you skip cardio, or worrying about mobility at 60 without lifting weights. If you ease up on night snacking, that dream trip stays within reach. ⠀
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I don’t know your turning point🚀 yet, but it has to feel real enough to pivot your life. Because if you’re truly comfortable where you are, new habits just won’t take root.⠀
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26/01/2026

⁣Is your ‘perfect’ life secretly holding you back? ⠀
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Grateful for my rhythm: consistent sleep, home-cooked nourishing meals, family chats that fill the soul, a job helping others thrive in health, and space for hobbies + growth. Is this ‘too comfortable’? Nah—it’s the launchpad. ⠀
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Still searching for that next spark? Start here: build the base, then stretch. Who’s with me in 2026? 💪✨

13/01/2026

What a time to be alive! Protein takes center stage at every meal, target 1.2-1.6g per kg body weight! Give full-fat dairy a thumbs up, refined carbs a big no; olive oil is a staple, and junk food is a hard pass!

15/12/2025

⁣Summer is here, and it’s sparking my creativity! I’m back to experimenting with different flours—this time, lupin flour. With its fluffy texture and beautiful yellow color, it bakes perfectly. Here’s my recipe for 5 large muffins:⠀
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Ingredients (for 5 large muffins)⠀
Dry ingredients:⠀
• 112g lupin flour⠀
• 60g almond flour⠀
• 1 tsp gluten-free baking powder⠀
• ½ tsp baking soda⠀
• ¼ tsp salt⠀
• 50g allulose⠀
Wet ingredients:⠀
• 4 medium eggs (about 54g each; noted as ~650g per dozen)⠀
• 200g kumquat purée (or substitute with any mashed berries)⠀
• ¼ cup yogurt (I used kefir)⠀
• ¼ cup melted butter or coconut oil⠀
• 1 tsp vanilla essence⠀
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Instructions:⠀
1. Preheat oven to 175°C (350°F). Line or grease a muffin tin for 5 large muffins.⠀
2. Whisk together the dry ingredients in a bowl.⠀
3. In another bowl, beat the eggs, then mix in the kumquat purée, yogurt, melted butter/oil, and vanilla.⠀
4. Combine wet and dry ingredients until just mixed (don’t overmix for fluffier results).⠀
5. Divide batter evenly into the muffin tin.⠀
6. Bake for 30 minutes, or until a toothpick comes out clean and tops are golden.⠀
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These should turn out moist, protein-packed, and low-carb thanks to the lupin flour. Enjoy!⠀🧁🤗

15/12/2025

🇦🇺🇮🇱

05/11/2025

Are you looking to improve your fitness and health but don't feel comfortable in the gym environment? Do you want to get in shape but don't have any workout equipment at home? If so, I have the perfect solution for you.Introducing my new training pro...

26/09/2025

🛫🛫🛫🛫🛫🛫🛫🛫🛫🛫🛫🛫🛫🛫
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✈️ Traveling off the beaten path means bringing your own essentials — especially for overnight flights. Here’s what I pack to survive a 10-hour flight without compromising my -carb lifestyle.⠀
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I hope this post helps my followers and anyone committed to low carbs or avoiding commercial food. I see a 10-hour overnight flight as a survival endurance event—because nobody wants to lose the first day of their holiday to sleeplessness, stomach issues, or low energy.⠀
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First, the food in my backpack: soup, jerky, herbal teas, and sugar-free lollies.
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I bring my ceramic cup because I refuse to drink from paper cups lined with forever chemicals.⠀
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To combat the dry cabin air, I pack facial spray, nasal spray, hand cream, eye drops and lip balm.
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Alcohol sanitizer is a must—pure ethanol with no nasties. ⠀
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For sleep, I take melatonin and magnesium supplements. ⠀
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Pawpaw cream is my go-to remedy for everything. ⠀
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Caffeine capsules are just in case there’s no time for coffee upon arrival.⠀
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To stay cozy on the plane, I have a sleep mask, ear plugs, compression socks, a thermos, and an inflatable beach ball that doubles as a pillow or food rest.⠀
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Have I forgotten anything? Share your travel hacks below and let’s help each other travel smarter!⠀
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13/09/2025

https://www.getstronger.com.au/post/personal-trainer-s-guide-5-practical-habits-to-reduce-plastic-chemical-exposure-in-the-gym

So far, no known method exists to remove plastic from our bodies. The only way to reduce our risk of cancer and degenerative diseases is to reduce exposure. But how?