https://www.movementwithjulie.com/blog daily 0.75 2022-06-17 https://www.movementwithjulie.com/blog/how-to-break-through-a-plateau monthly 0.5 2021-07-15 https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624298530060-2YWOYY29DW25HKCQ03PW/stil-flRm0z3MEoA-unsplash.jpg Blog - How to Break Through A Plateau - Tip #3: Increase Training Frequency Similar concept with volume, but this time you would be increasing the frequency in which you train a specific muscle group each week. For example, if you are really trying to grow your booty, you will likely need train it more than one time per week. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624298386850-7YTW6LTWDYAFNIXPACW2/nathan-dumlao-FvFdOJVluh8-unsplash.jpg Blog - How to Break Through A Plateau - Tip #1: Increase the Reps If you don't want to increase weight because you either aren't comfortable or need to execute the proper form, my next suggestion is to increase the number of reps. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624298753838-OA5XTX820CCIQNDHXEBY/Screen+Shot+2021-06-21+at+12.05.21+PM.png Blog - How to Break Through A Plateau - Tip #4: Decrease Rest Time Between Sets Lastly, this is one of my favorite ways to increase overload, and it is to reduce the amount of rest time between sets. It is a surefire way to keep your heart elevated! https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624566932210-MNTMF3WP16A9NMA9X7QB/Brand+Photos+43.jpg Blog - How to Break Through A Plateau https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624299147626-3ZWL25LDKSMST58WD1XO/delaney-van-udE7Kh7QHbM-unsplash.jpg Blog - How to Break Through A Plateau https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624299006395-D3Q8CM5X5AS2A5CMDEFU/logan-weaver-u76Gd0hP5w4-unsplash.jpg Blog - How to Break Through A Plateau - Tip #2: Increase the Volume Another way to increase the overload is to increase the overall volume. If you are already in the 12 rep range for a specific movement and want to continue building muscle you could add a set. https://www.movementwithjulie.com/blog/seven-fitness-mistakes-you-should-avoid monthly 0.5 2022-06-17 https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624300283240-7TZ64Q6DD2B8B5LGL62G/andrew-donovan-valdivia-is3j868ePRk-unsplash.jpg Blog - 7 Fitness Mistakes You Should Avoid - Fitness Mistake #4: Thinking Cardio Is The Only Way to Lose Weight Many believe cardio is the only way to lose weight because you seem to burn more calories while doing cardio as compared to weight training. However, that couldn’t be further from the truth. I’m here to tell you that doing an endless amount of cardio isn’t the answer. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624300784650-93RCB1538MHZZMOW8Z7J/Screen+Shot+2021-06-21+at+12.39.31+PM.png Blog - 7 Fitness Mistakes You Should Avoid - Fitness Mistake #6: You Think You Have To Work Out Every Day In my personal experience, this is probably the biggest mistake you can make. Although it may seem contradictory to what you see or hear, your body needs rest to be prioritized to see results. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624301590114-Q669MMLTRMU3JQPQ6R6A/Main+MWJ+Photo+03.jpg Blog - 7 Fitness Mistakes You Should Avoid - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624301398235-2IQAW6BSJQ1VR333B60S/Screen+Shot+2021-06-21+at+12.49.42+PM.png Blog - 7 Fitness Mistakes You Should Avoid - Fitness Mistake #1: Making your workouts too complicated While there is nothing wrong with doing complicated movements, but it is not necessarily for getting the results you want. Overcomplicating your workouts will eventually lead to loosing motivation, thus you’re most susceptible to falling off track. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624301111694-0656IFE41K9042FW6J0Z/holly-mandarich-7MrXw_o7Eo4-unsplash.jpg Blog - 7 Fitness Mistakes You Should Avoid - Fitness Mistake #5: You Think You Only Burn Calories When Working Out Guess what?! Your body burns calories outside of your workout sessions, too! Let’s be honest, who wants to spend hours and hours inside the gym when you could be investing your time else-where?! https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624301243785-GH8FVA2XNJW428M8HXJV/Screen+Shot+2021-06-21+at+12.47.06+PM.png Blog - 7 Fitness Mistakes You Should Avoid - Fitness Mistake #2: Thinking you have to have access to a gym to get a good workout in. I will be the first to tell you that for years I was convinced that having access to a gym with all sorts of equipment was the only way I could get a good workout in. This couldn’t be further from the truth, and I am so thankful to have learned that you can get a killer workout at home with a few pairs a dumbbells and your bodyweight . https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624566709132-20NA3NOD4G50NY7NQDYD/Brand+Photos+19.jpg Blog - 7 Fitness Mistakes You Should Avoid https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624301667999-XG9TLIWE1RDC23PR0BAP/kelly-sikkema--q69Jfp6MtM-unsplash.jpg Blog - 7 Fitness Mistakes You Should Avoid - Fitness Mistake #7: You’re Working Out Without A Plan Working out without a plan is like driving across the country without a GPS or map! It will likely lead you to waste time wandering around trying to figure out what to do. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624300898239-76BQ1AB3LGPQQFTUSTOH/brandon-morales-48aSEKhTNd4-unsplash.jpg Blog - 7 Fitness Mistakes You Should Avoid - Fitness Mistake #3: Spend Hours Working Out If you’re thinking you’ll have to spend a countless number of hours working out, I’m here to tell you not to do that. Believe it or not, your results do not directly correlate with the duration of your workouts! https://www.movementwithjulie.com/blog/finding-your-why-through-movement monthly 0.5 2022-06-17 https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624304254056-MXYFTLOR77XZCHPVX9CH/F4E5F108-396D-4DC9-BF59-14A84CC1131B.jpg Blog - Finding Your “Why” Through Movement https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624303790720-G3C45UY2JLKKFOJ7GTMP/stil-ck0i9Dnjtj0-unsplash.jpg Blog - Finding Your “Why” Through Movement - Define Your Priorities Write down a piece of paper with the 3-5 most important aspects of your life. It could be your family, friends, career, hobbies, etc. Whatever it is for you, it’s important that you clearly define what these priorities are in your life, as it will help you to create boundaries that protect those priorities and helps you reach your goals. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624303625086-5R2ATC55SN0R54CF2DMV/caley-vanular-NGxd0beBLps-unsplash+%281%29.jpg Blog - Finding Your “Why” Through Movement - 2. Pay Your Dues If you want to show up, your daily through action you will need to align with your “why.” Remind yourself of your “why” whenever you’re tired, stressed, or frustrated. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624303520507-IDHSXBHE0X3D52VTD3TO/briana-tozour-hkkQbPa49UA-unsplash.jpg Blog - Finding Your “Why” Through Movement - 3. Share Your Why When you know your “why,” don’t just stop there; make an effort to share it with your family and friends, whoever has the most significant influence on you. Remember that the people who are truly suppose to be in your life are the ones that want to see you achieve your goals and see you living life in your best self! https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624303266409-MPLSSO0XAIDHYDPQ8OCE/Screen+Shot+2021-06-21+at+1.20.22+PM.png Blog - Finding Your “Why” Through Movement - 4. Determine Your “How” Now that you know “what” you’re doing and “why” you’re doing it, let’s talk about “how” you’re going to do it. Without having your “how” it will be very difficult to actually follow through on any of the goals that you set. https://www.movementwithjulie.com/blog/move-your-body monthly 0.5 2021-06-21 https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624309310597-V3ERZ20M2HUXYL0V6LMG/cameron-venti-I1EWTM5mFEM-unsplash.jpg Blog - Move Your Body - Benefit #1: Helps With Blood Circulation This is one of the most critical functions in your body’s system and plays a crucial role in maintaining your overall health. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624309248311-I81G1UN7DOCJ6PSJHZT4/Julie+Ledbetter+Move+Your+Body Blog - Move Your Body https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1603744179611-QBV1OHXDQZPAM8IC969H/image-asset.jpeg Blog - Move Your Body - Benefit #3: Increases Your Brain Functions Moving your body influences the brain function leading to an increase in processing information and decision making. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624309461691-KT57Q1EQG1ZR4I5ZHZF3/ivana-cajina-dnL6ZIpht2s-unsplash.jpg Blog - Move Your Body - Benefit #4: Boost Your Mood Movement correlates with your mood. It has shown to change your mood, create more positive feelings, and is directly related to your overall quality of life. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624309788383-G7LEPKE2TY8QBQ225PJ2/tyler-nix-Y1drF0Y3Oe0-unsplash.jpg Blog - Move Your Body - Benefit #5: Manage the Lymph System Your lymphatic system plays a vital role in the immune system in removing waste such as bacteria, viruses, toxins, and abnormal cells. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624309643800-FOHF1BTTSUIP203I16B5/obi-onyeador-rNI-kzGgOxY-unsplash.jpg Blog - Move Your Body - Benefit #6: Regulates Digestion & Elimination Moving your body correlates with digestion, which can also help treat constipation feelings of discomfort! https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1603743830555-9RCQEXI5WN2NS0I3Y82G/image-asset.jpeg Blog - Move Your Body - Benefit #2: Helps Increase Energy When the blood circulation is not efficient, the body cannot use the stomach to break down nutrients and convert them into energy. It can cause severe struggles down the road, and here’s why. https://www.movementwithjulie.com/blog/honor-your-body monthly 0.5 2021-06-24 https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624566550961-RJVBMZO72XE0IXH3O6Z2/Brand+Photos+28.jpg Blog - Honor Your Body https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624308336026-X06R1B6NR4460UOFYS65/roberto-nickson-YCW4BEhKluw-unsplash.jpg Blog - Honor Your Body - Tip #6: Learn To Prioritize Yourself (and not feel guilty about it) For us to be our best, we have first to become our best. Often though, "becoming our best” makes us feel guilty for prioritizing ourselves. You want to be a better wife, mom, co-worker, sister, or whatever the roles you play in your day-to-day, right? If you said yes, you have to remember that you cannot pour from an empty cup. It’s time that you learn to stop feeling guilty for prioritizing yourself. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624307710387-WJFV86CE8SERH0RDNXHL/maude-frederique-lavoie-EDSTj4kCUcw-unsplash.jpg Blog - Honor Your Body - Tip #3: Learn to Love Dressing Your Body Stop waiting until you’re 5, 10, 15, 20 pounds lighter to wear clothes that fit you. Instead, try finding clothes that fit and celebrate your body right where it is at and watch at how much more confident you’ll become! https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624307360621-LN3DPO2VAM02L9MW0IBH/brett-jordan-x5RwfZH04GA-unsplash.jpg Blog - Honor Your Body - Tip #1: Forgive Yourself We all make mistakes, but learning to forgive yourself is crucial for your mental health and well-being. Forgiving yourself doesn’t mean you’re weak or letting yourself off the hook. Instead, it means you’ve accepted the behavior or accepted what has happened, and you are willing to move forward. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624308435561-7ZI1ETPSD7AP19QMFPPN/danilo-calic-DlgFZG0MvaU-unsplash.jpg Blog - Honor Your Body - Bonus Tip: Move, Not Out Of Obligation But As A Celebration When you look at movement only burn calories, lose weight, or change your body composition, you’re only looking at it as a way to change your body (aka telling yourself that it’s not good enough). What if, instead of looking at movement as an obligation. You looked at it as an opportunity to celebrate all that your body IS instead of punishing it for all that it is not? https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624307587450-ZHAZV47XVJ8XDQNJADIT/jackson-david-RQ3dOM-oZw4-unsplash.jpg Blog - Honor Your Body - Tip #2: Protect Your Self-Worth Sometimes, we undermine our self-worth without realizing it; however, we can protect it further without letting it get destroyed by others. Here are 3 habits you can do to grow your self-worth. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624307838847-NU27XYNVW0NEEUX631ZV/yulissa-tagle-lB6lbkbe1XA-unsplash+%281%29.jpg Blog - Honor Your Body - Tip #4: Embrace Your Discomfort Whenever you start something new, you will often find yourself feeling uncomfortable. This response is normal because our minds and bodies are always trying to create some sort of homeostasis (aka comfort zone) to ensure that we stay alive. To break this pattern, you have to consistently remind your mind and body that outside your comfort zone is where the growth happens. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624308289986-8XA8ITPPYBB1G87SBTN9/jennifer-burk-ECXB0YAZ_zU-unsplash.jpg Blog - Honor Your Body - Tip #5: Avoid Micromanaging Your Progress Keeping track of your progress is excellent, but it can quickly turn into an unhealthy obsession that can hinder you from reaching your goals. This behavior will subconsciously tell your mind to focus on every negative detail, which will lead to constant unhappiness and dissatisfaction. https://www.movementwithjulie.com/about daily 0.75 2023-06-09 https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1603919657224-7DBI9BM53IESDNKV3P6P/Movement+With+Julie+%E2%80%93+Minimal+Equipment.png About - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1603919866943-RVY8G34KTZCH086ZWLW9/Movement+with+Julie+%E2%80%93+Prevent+Boredom.png About - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1603919724313-Z4HREV6Y6WWK3DE9GS7E/Movement+with+Julie+%E2%80%93+Effective+and+Efficient.png About - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1603920197342-UAE8J8T6B9B2PU1N47IU/Movement+with+Julie+%E2%80%93+Accountability.png About - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1603920287663-8TNLWUHI5O2JO35SP2EA/Movement+with+Julie+%E2%80%93+Flexible+Schedule.png About - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1603919768335-EKZ6NH87SW7RYD0XEZ0V/Movement+With+Julie+%E2%80%93+Anytime+and+Anywhere.png About - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624567319623-A49G0U6QVY0OWW6VKU2U/Brand+Photos+65.jpg About https://www.movementwithjulie.com/faq daily 0.75 2025-03-03 https://www.movementwithjulie.com/home daily 1.0 2024-03-21 https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624567873354-MR7ZLQF61DHYZOQGN2PV/Brand+Photos+53.jpg Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1603919768335-EKZ6NH87SW7RYD0XEZ0V/Movement+With+Julie+%E2%80%93+Anytime+and+Anywhere.png Home https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1603919866943-RVY8G34KTZCH086ZWLW9/Movement+with+Julie+%E2%80%93+Prevent+Boredom.png Home https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1603920287663-8TNLWUHI5O2JO35SP2EA/Movement+with+Julie+%E2%80%93+Flexible+Schedule.png Home https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1603919657224-7DBI9BM53IESDNKV3P6P/Movement+With+Julie+%E2%80%93+Minimal+Equipment.png Home https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1603920197342-UAE8J8T6B9B2PU1N47IU/Movement+with+Julie+%E2%80%93+Accountability.png Home https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1603919724313-Z4HREV6Y6WWK3DE9GS7E/Movement+with+Julie+%E2%80%93+Effective+and+Efficient.png Home https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624308809857-HRG8ZJ8P9IDX7LP13GKL/2623C78C-4C52-4EA7-8D61-C6DA81945E72.JPG Home - Move your body. Learn how moving your body can benefit your mental health and how it influences your body’s internal system, and how it could be even more effectiveness than medication and psychotherapies. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624566210049-4GE351NYLMTH3UQML2UC/Brand+Photos+28.jpg Home - Honor your body. One of the hardest things to do when working towards new goals can be learning how to speak to yourself lovingly. Remember; the biggest problem often isn’t your body itself; it’s what you think of your body. https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624565793294-0FYDHVU5814A5JJHOFOP/Brand+Photos+88.jpg Home https://www.movementwithjulie.com/start-here daily 0.75 2021-09-15 https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624568204059-P6LQCATNV58AHSWZRPE8/Main+MWJ+Photo+12.jpg Start Here - Fun & Easy to Understand The more boring and complicated it is, the more we’re likely to quit and we don’t want that to happen to us. There are no complicated charts, long equipment lists, or crazy moves with this app! Just fun, effective workouts to help you break through your plateaus so you can see results! https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624310213080-ACOYT5QF22PAOGX8KU8K/kelly-sikkema-w45roKo6QYw-unsplash+%281%29.jpg Start Here - Minimal Equipment There’s no need to go to the gym when you can do your workouts anywhere, anytime! All you need for these workouts are: a pair or two of dumbbells, a small space, bench (if possible), and your phone! https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624310392629-ZISD4DR5JLY8PJHEKWE2/luke-chesser-A5-Xr7WyktQ-unsplash.jpg Start Here - Spend Less Time & Maximize Results You do not need to workout for hours on end! Only 30-45 minutes, a minimum of three days each week. You’ll be able to get fit while still fitting workouts into your busy schedule because every single workout comes with a 30 minute version if you’re low on time! https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624310446561-8PDGSAJKBVTDU3E391J8/josh-riemer-OH5BRdggi2w-unsplash.jpg Start Here - Science-Based Approach Relying on cardio alone is not the best way to go. Multiple studies show that training with weight training is the key to maximizing your results through fat loss, so you can build lean muscle, and get the body of your dreams! https://images.squarespace-cdn.com/content/v1/5f8cf3b76202db11a6cd8d35/1624568179390-VYXH498CIOQ4OBD0FURA/sincerely-media-2eDp0UqvgB8-unsplash.jpg Start Here - Rest & Recovery Contrary to what you may think, you should not “work out” everyday. Your body needs to rest and recover so you come back stronger, faster, and ready to take on the new challenges. This app has built-in rest days so that you can prioritize them to ensure you’re training properly! https://www.movementwithjulie.com/how-to-log-your-workouts daily 0.75 2023-02-22 https://www.movementwithjulie.com/contact daily 0.75 2023-06-09 https://www.movementwithjulie.com/how-to-log-weights daily 0.75 2023-10-02