Fit By Juliet, Clearwater Beach, FL (2026)

12/19/2023

If you’re wondering, this happened for me in about 6 weeks.

Now if you know me, you know how I emphasize how important slow and steady weight loss is.

How we must be in a calorie deficit to lose weight.

How I am part holistic, but mostly science based.

So what happened in these 6 weeks???

Well let’s take it back 4 months. I was sick of feeling the way I was feeling and the only way to best describe it is uncomfortable. I was doing all the things- tracking macros, working out, focusing on micros, paying attention to gut and hormone health.

WHY was I so inflamed? So puffy? So dang bloated? Where was this belly fat COMING FROM?? I wasn’t even recognizing my face in pictures.

This is very difficult to accept as a health coach, let me tell you.

I went on a mission to find some answers to help myself and better serve my clients, because to be honest I was losing my luster and passion for coaching and fitness in general.

Along the way I looked into treating people through their lab work (dutch test, GI map, blood work etc) because that is all the rage now.

Not saying that type of treatment is a bad thing, but what I found is, although some people were seeing results this way, they were managing symptoms of a bigger issue.

Come to find out this issue is actually hormone resistance. Supplements and herbs and diet change can only take us so far. The question is WHY is our body resisting.

The answer to this is inflammation. Now sure everyone talks about inflammation but the REAL issue is cellular inflammation.

We need to get to the cell before we can expect our supps/herbs/diet change to actually make a lasting impact.

Anyways, if you would have asked me 4 months ago if I would recommend or try cellular detox, I would have laughed at you.

But the results speak for themselves and I can now attest to this 100%.

Does any of this sound like you? DM me and we’ll talk about getting you similar results.

07/06/2023

Eat the cookie, have the drink, wear the two piece, get some sun and enjoy your dang life.

If you’re truly not enjoying yourself, at least MOST of the time, good luck trying to make any of your health goals happen long term.

They might not tell you this, but I will.

Enjoying yourself (without guilt) is part of being healthy.

If you show SO much restraint that it completely controls you, or feel SO much guilt when you do something that you feel doesn’t define someone “healthy”, then you are going to have a much harder time making progress than if you simply *enjoyed* yourself when it makes sense.

Hard core restriction and guilt do more damage to your nervous system than good, and remember: Weight loss can seem near impossible when our nervous system isn’t in check.

Do you struggle with finding the right balance between living your life and making health a priority?

DM me and let’s figure out what’s holding you back.

And remember, I’m now taking on in person clients in the area! Message me for details 🤍

06/28/2023

Before you enter a diet to lose weight, give this strategy a try,

When you think of the word “diet”, you probably automatically think of eating less.

Or not eating the good stuff.

Before you even start, you enter into a scarcity mindset.

And while dieting to lose weight DOES involve some eating less than you currently are, that’s not where you should start.

First we’re gonna wanna make sure you’re actually eating ENOUGH of what you’re supposed to be eating.

So instead of figuring out what we can take away, we’re gonna start off by picking things we can add or swap

For instance, say you eat a banana every now and then. Let’s start pairing the banana with peanut butter.

Say you like those sugary instant oat packets. Let’s swap that to instant oats with some protein powder.

Let’s start throwing some sprouted pumpkin and sunflower seeds onto your salads or yogurt.

Starting off with a whole food/balanced meal/nutrient based approach will set you up much better for success than starting with a strict macro approach.

Once you dial it in, you’ll be in a great space to begin a deficit based on foods you actually enjoy.

This week I challenge you to buy 3 different fruits you’re not used to eating, say that’s pineapple, mango, kiwi, pear, etc and include at least 2 different kinds into your diet each day.

For personalized nutrition and workout plans, click the link in my bio!

06/15/2023

I don’t talk much about my business here on my private page, but for those who don’t know I run an online fitness + nutrition health coaching business. I’ve been full time for almost a year and loving it.

However I want to expand to include in person training as well again. I miss training in the gym and believe it helps me stay a better coach.

If this interests you, send me a message or please share with someone you think might be interested!

In person: Clearwater
Online: Anywhere in the world 😉

Ps: My sourdough starter + teaching now comes with any coaching for those who’d like to learn.

06/14/2023

Did you know the way you take your vitamins matters?

Vitamins A, D, E, and K are fat soluble and should be taken with a fat source.

Iron should be taken with vitamin C.

Calcium needs vitamin D and vitamin D needs K.

Vitamin C is good on an empty stomach.

✨If you eat a good variety of whole foods, chances are you get all of the nutrients you need that way.

Here are some foods you can pair together for optimal nutrient absorption.

☕️ 🍋 Tea + lemon

Catechins, found in tea, have been found to help stabilize and enhance the activity of vitamin C. They can prevent its degradation and oxidation, thereby extending its antioxidant capacity in the body.

🍅 Tomatoes + olive oil

Lycopene, a powerful antioxidant found in tomatoes, is better absorbed by the body when consumed with olive oil. The healthy fats in olive oil enhance lycopene absorption, maximizing its potential health benefits.

🍓 Spinach + strawberries

Iron is better absorbed by the body when consumed with vitamin C. Vitamin C enhances iron absorption by converting it into a more readily absorbable form, promoting better utilization and preventing iron deficiency.

🍣 Salmon + almonds

Vitamin D and magnesium work synergistically to support bone health. Magnesium is necessary for vitamin D activation and conversion, optimizing its utilization in the body for calcium absorption and bone strength.

🧂Turmeric + black pepper

Black pepper contains piperine, which enhances the absorption of curcumin, the active compound in turmeric. Consuming turmeric with black pepper improves bioavailability and maximizes the potential health benefits of curcumin.

👉Keep in mind that all meals and snacks should contain all three (or at least two) macronutrients: protein, fat, carbs.

Did you learn something? Let me know 👇

05/08/2023

What’s sad is this post won’t do well because the advice isn’t trending 🫤

May not be what you want to hear, but here it is!

‼️Here are 3 popular fitness claims that are actually myths to watch out for on your weight loss journey!

1. Starvation mode.

〰️The idea that if you don’t eat enough your body will hold onto fat because it thinks it’s starving〰️

There’s no such thing. If your body is starving, it will use up its energy reserves (fat + muscle) to stay alive until there isn’t enough of that left and then you die.

If “starvation mode” was a thing, nobody would die of starvation or become emaciated without enough food.

2. Some people won’t lose weight even in a calorie deficit.

See number 1. Your body cannot create energy. It can use it and store it but it has to come from somewhere.

If you’re eating less than you consume and you didn’t pull from excess energy stores, you would die.

If you’re in a calorie deficit and you’re not losing weight, you’re not in a calorie deficit.

For some people it’s a lot harder to achieve a calorie deficit and in many cases a reverse diet is recommended along with fixing root hormone imbalances before attempting a diet phase.

3. Calories don’t matter.

I hate to break it to you, but they do. If you’re not in a calorie deficit, I don’t care how healthy you eat, you won’t lose weight. Plain and simple.

Food quality absolutely matters, but it’s still second to calorie quantity when it comes to weight loss.

Everyone’s trying to blur the lines these days in order to gain more clout or give you more reason to need them.

Weight loss isn’t easy for everyone and many times root issues need to be addressed before attempting a diet, however the above 3 myths are still myths 😉

05/01/2023

If you feel like you are working out and it isn’t working, keep reading for some good little nuggets.

✨Here are 6 tips to get quicker results from your workouts.

😸Please stop switching up your workouts.

Have you seen my stories? I’ve been doing the same workouts for weeks now 😅

Wanna know why?

One of the ways our bodies get good at a movement is by increasing the size of the muscle needed to improve that movement. How do we get good at something? By doing it over and over and over and over.

😸Put in some dang effort!

I know, I know.

Your watch says you burned 300 calories in 20 minutes, you’re drenched in sweat and out of breath.

That’s effort, right? Wrong.

Ok, it is, but not the effort we’re looking for. More on that in a later post. (Or DM me, I’d be happy to explain!)

😸Manage your expectations.

It can take years to build some of the bodies you use as inspo.

Focus on becoming a better and stronger YOU each workout.

😸Stop the all or nothing mentality.

Consistently doing 75% is better than doing 100%, 15% of the time.

😸And finally and probably most importantly, prioritize sleep, stress management and nutrition.

Your workouts mean nothing without all of that.

I truly want to show you what a structured, result centered training program looks like.

(It ain’t Beachbody training or Youtube workouts).

Send me a DM and let’s chat!

04/27/2023

Is it bread? Is it sugar? Is it rice? Is it fruit? Is it pasta?

Did you know that carbs are the only macronutrient you don’t NEED to eat but that you also can’t live without?

Even if you choose not to eat carbs, your body makes its own glucose! Without it, you would die.

Every carb you eat gets broken down into sugar (glucose). Some gets stored in the liver and the rest gets released into your blood where insulin brings it into your cells to be stored or used as energy.

What you may not realize is while your body can run on fat for energy, when it comes to short bouts of high intensity, your body can ONLY use glucose.

You can sprint and lift weights on a ketogenic diet, but you’ll hit a wall much faster.

Which means you’re probably not taking yourself to your full potential, and why the heck would you want to do that???

To answer my initial question: you do not need to give up ANY carbs to lose weight.

It might benefit you to limit sugary foods because they’re easy to overconsume, but sugar, in and of itself, isn’t poison to the body.

Go enjoy your burger with the bun, hun, you deserve it 😉

04/19/2023

If you want to lose a dress size by summer, keep reading 👀 and save.

What you want to hear: You’re going to lose X lbs in X weeks.

What you need to hear: You’re going to feel better from the inside out and weight loss is just an added bonus. You might not even lose much weight, but your body composition will improve.

It’s ok to want to have a goal weight, but we must manage our expectations and align them realistically with the the process.

I’ve laid out three basic phases to take you from point A to point B.

😺First: Awareness + action

Start going on walks, preferably in nature. Walking is good for the mind, body and soul. How many steps are you getting?

Get a half gallon jug and aim to drink at least one per day. Add sea salt and lemon for added digestion + hydration benefits.

Start learning about and paying attention to the food you eat on a daily basis. Is it mostly processed? What is it made up of? Is it a carb, fat or protein?

What do your meals and snacks look like? Are they balanced? Are they diverse?

Try pairing your carbs with a protein or fat or both.

Are you getting enough sleep? Do you have a bedtime routine?

😸Next: More action + learning

Familiarize yourself with a macro tracking app and practice planning + logging meals. How many calories are you consuming? How much protein are you getting?

Find a resistance training program and try to implement 3+ times per week.

Begin taking your weight in the morning, after using the bathroom and before eating. Look at the weekly averages. Which way are they trending?

Take monthly measurements.

😺Finally: Action + reflection

Eat in your calorie deficit aiming for mostly whole foods while still enjoying treats.

Focus on getting stronger in your workouts.

Reflect often on how you’re feeling and be honest with yourself regarding your effort.

You might want to jump right into the last phase, but chances are you’re not ready.

Attempting that phase before you know the difference between a fat source and a protein source isn’t a good idea. (BTW, peanut butter is a fat source).

Don’t be afraid to start slow and ask for help when it’s needed.

My door is always open 🤍

03/29/2023

Guess what’s coming in exactly 12 weeks? 😎

(Although if you live in FL like me, it’s already here 🫠)

SUMMER.

So let me ask you this.

In the past 12 weeks have you:

🌻Lost 5-15 lbs?

🌻Lost 1-3 inches from your waist?

🌻Grown 1-3 inches on your glutes?

🌻Perked up your glutes?

🌻Gone down a size in jeans?

🌻Started to see definition in your arms? (Less bingo arm 🤪)

🌻Started sleeping better?

🌻Better energy?

🌻Less bloated?

🌻Improved mood?

🌻Bathing suit shopping actually sounds fun?

I’d be willing to bet the answer is no.

⚠️And the next 12 weeks are going to be exactly the same unless you do something.

Conveniently, the minimum time we spend together in my VIP fitness and nutrition coaching program is 12 weeks…

☀️Imagine heading into summer 2023 feeling confident in your skin.

☀️Cookouts, beers and parties no longer sabotage your weight loss.

☀️You feel HEALTHIER than ever, not just smaller.

☀️You fit into the date night dress you’ve been saving for this moment.

How much more quality of life would you have if you simply made the decision today to get some guidance.

⚠️The next 12 weeks are going to go by whether you decide to or not.

So what’s it gonna be?

Link in bio for weight loss that doesn’t suck 🤍

03/26/2023

I like to think of fad diets as the middle man lol.

They may get you to your goals but why not just cut them out completely and get there as efficiently as possible 😎

If you’ve ever lost weight, you’ve lost it because of macros.

It doesn't matter if you were actually tracking or not.

It doesn’t matter if you were following keto or IF or any other modality.

The fact of the matter is the weight loss came from a caloric deficit produced by your diet (and maybe some exercise).

And all diets consist of macros 🤯

So you can choose not to track, but that doesn’t mean they don’t matter.

Does that make sense?

So because your diet only works if you’re consuming the correct calories and macros, why not just make sure you’re actually consuming the correct calories and macros?

And good news!!

I’m making macro tracking easier than ever with a surprise new resource 🥳

And don’t worry, it’s not just another “macro guide” (although I do have one of those if you need it 😏)

It’s a physical resource that I’ve been testing and I love it!

It’s perfect for my style of tracking, which doesn’t include a 7 day meal prep or eating the same things every day.

🤩 Clients get it first!

Speaking of clients, wouldn’t you say it’s time we get together and make your body goals a reality? 😉

Link in bio.

03/16/2023

Save this one ✔️

What are the foods that help you lose weight?

Well, technically, none 😅

👀 read til the end:

Food provides energy. Our bodies expend energy. Eat more than you expend? Your body stores it for later.

Consuming extra energy over time manifests itself as extra body fat.

The TYPES of food you eat have little impact on this if you’re eating more than you need.

I say “little” impact, because macros do matter.

Micronutrients also matter.

Hormones matter.

Food quality/sourcing/processing matters.

But (simplified) if your deficit calories are 2,000 and you’ve already eaten your 2,000 but then you have a salad, that salad isn’t going to just magically disappear.

Vegetable calories still count 😢

It still needs somewhere to go.

Don’t buy into people’s claims that a certain food or juice or supplement will in and of itself cause weight loss.

Food causes energy.

Negative energy balance causes weight loss.

❔Need some one on one time to learn about macros?

Book a one time macro coaching call with me! I’ll spell it all out for you and give you a game plan to start making your goals happen.

Link in bio for more info. Just click on the one time coaching call link 🙌

Fit By Juliet

12/19/2023

07/06/2023

06/28/2023

06/15/2023

06/14/2023

05/08/2023

05/01/2023

04/27/2023

04/19/2023

03/29/2023

03/26/2023

03/16/2023

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