redefining the winter arc | how to actually “lock in”

if the "winter arc" content is all over your feed and you're eager to start a whole new routine and "lock in", listen to this episode first! today we’re redefining what a Winter Arc can look like by moving away from extreme discipline and focusing on realistic, sustainable growth. we chat about setting intentional goals, establishing habits that support your fitness and overall well-being, and how to use these next few months of the year to build momentum heading into the new year!HOMEWORKThis week, identify:One area of your life you want to focus on improving this winter.Two or three habits that will help support that goal.One thing you can start doing this week to take action.••••••••••••••••••••••••••••VIP COACHING WITH JULIA AND KENDALL 🦋KENDALL'S CLOTHING BRAND MIDNIGHT MOTIVE 🕷️••••••••••••••••••••••••••••follow the know your power community instagramshop the know your power collectionwatch the pod✽ YouTubecoaching✽ 1 on 1 Coaching✽ KYP Retreat Waitlistsponsors✽ Buff Bunny Collection code: JULIARENE for 10% offconnect with us✽ [email protected]✽ Podcast Instagram✽ Julia’s Instagram✽ Kendall’s Instagram✽ Julia's Personal YouTube✽ Kendall's Personal Youtube

in today’s episode, we’re answering more of your questions! we have a listener struggling with complicated relationship with food and body image and navigating the building phase, gym anxiety, imposter syndrome and feeling sad after accomplishing a goal and more! this episode is packed with advice so don't miss it!••••••••••••••••••••••••••••VIP COACHING WITH JULIA AND KENDALL 🦋KENDALL'S CLOTHING BRAND MIDNIGHT MOTIVE 🕷️••••••••••••••••••••••••••••follow the know your power community instagramshop the know your power collectionwatch the pod✽ YouTubecoaching✽ 1 on 1 Coaching✽ KYP Retreat Waitlistsponsors✽ Buff Bunny Collection code: JULIARENE for 10% offconnect with us✽ [email protected]✽ Podcast Instagram✽ Julia’s Instagram✽ Kendall’s Instagram✽ Julia's Personal YouTube✽ Kendall's Personal Youtube

we're back with a breakdown of the wellness olympia results from tyler manion's feeback plus HUGE news about Fran returning to the stage?!SHOW NOTESFran's return: https://www.instagram.com/p/DekEvgmtNda/?utm_source=ig_web_copy_link&xtok=MzRlODBiNWFlZA==&srtk=MzRlODBiNWFlZA==Fran's announcement: https://www.instagram.com/reel/DeiGRupOUNi/?utm_source=ig_web_copy_link&psln=MzRlODBiNWFlZA==&srtk=MzRlODBiNWFlZA==••••••••••••••••••••••••••••VIP COACHING WITH JULIA AND KENDALL 🦋KENDALL'S CLOTHING BRAND MIDNIGHT MOTIVE 🕷️••••••••••••••••••••••••••••follow the know your power community instagramshop the know your power collectionwatch the pod✽ YouTubecoaching✽ 1 on 1 Coaching✽ KYP Retreat Waitlistsponsors✽ Buff Chick Supplements ✦ 10% OFF with code JULIARENE✽ Mega Fit Meals code: MFJULIARENEconnect with us✽ [email protected]✽ Podcast Instagram✽ Julia’s Instagram✽ Kendall’s Instagram✽ Julia's Personal YouTube✽ Kendall's Personal Youtube

in today’s episode, we’re talking about the limitations we place on ourselves, from the stories we tell ourselves about who we are to the things we avoid because we’re afraid to fail. sometimes, the biggest limitations in our lives aren’t our circumstances, but the beliefs we’ve accepted about what we’re capable of. what if the version of you that got you here is the same version keeping you from getting where you want to go?JOIN BOOT CAMP 💜 https://knowyourpower.net/bootcampHOMEWORK At the top of one side write: LIMITED MEAnd on the other side: LIMITLESS ME⭐ On the Limited Me side, I want you to write down the version of you that's currently limiting you.🧠 Think about:What does she believe about herself?What does she constantly tell herself she “can't” do?What does she avoid because she's scared?What is she protecting herself from?⭐ Then on the Limitless Me side I want you to write about the version of you who DOESN'T operate from those limitations anymore.🧠 Think about: What does she believe about herself?How does she talk to herself?What does she no longer tolerate?What does she stop waiting for permission to do?I want you to be able to LOOK at this T-chart and see: These are the ways I'm limiting myself right now… and THESE are the choices available to me instead!••••••••••••••••••••••••••••1:1 COACHING WITH JULIA 🦋KENDALL'S CLOTHING BRAND MIDNIGHT MOTIVE 🕷️••••••••••••••••••••••••••••follow the know your power community instagramshop the know your power collectionwatch the pod✽ YouTubecoaching✽ 1 on 1 Coaching✽ KYP Retreat Waitlistsponsors✽ Buff Chick Supplements ✦ 10% OFF with code JULIARENE✽ Mega Fit Meals code: MFJULIARENEconnect with us✽ [email protected]✽ Podcast Instagram✽ Julia’s Instagram✽ Kendall’s Instagram✽ Julia's Personal YouTube✽ Kendall's Personal Youtube

JOIN BOOT CAMP 💜 https://knowyourpower.net/bootcamptyler manion broke down the olympia results and we're going over and reacting to his reasoning so buckle up for some olympia feedback tea!!!tyler manion's videos-bikini: https://youtu.be/c1pOE1nc9_s?si=dg7kEBiLuTxIGC2Jwellness: https://youtu.be/31Ml-QV7wsM?si=tKnMie1PVK8qlgOCBUFF BUNNY X JULIA RENE THE METAMORPHOSIS COLLECTION Use code JULIARENE for 10% OFF!••••••••••••••••••••••••••••1:1 COACHING WITH JULIA 🦋KENDALL'S CLOTHING BRAND MIDNIGHT MOTIVE 🕷️••••••••••••••••••••••••••••follow the know your power community instagramshop the know your power collectionwatch the pod✽ YouTubecoaching✽ 1 on 1 Coaching✽ KYP Retreat Waitlistsponsors✽ Buff Chick Supplements ✦ 10% OFF with code JULIARENE✽ Mega Fit Meals code: MFJULIARENEconnect with us✽ [email protected]✽ Podcast Instagram✽ Julia’s Instagram✽ Kendall’s Instagram✽ Julia's Personal YouTube✽ Kendall's Personal Youtube

we're back with some insane gym stories sent in by YOU! warning, may cause giggles while on the treadmill!!BUFF BUNNY X JULIA RENE THE METAMORPHOSIS COLLECTION Use code JULIARENE for 10% OFF!••••••••••••••••••••••••••••1:1 COACHING WITH JULIA 🦋KENDALL'S CLOTHING BRAND MIDNIGHT MOTIVE 🕷️••••••••••••••••••••••••••••follow the know your power community instagramshop the know your power collectionwatch the pod✽ YouTubecoaching✽ 1 on 1 Coaching✽ KYP Retreat Waitlistsponsors✽ Buff Chick Supplements ✦ 10% OFF with code JULIARENE✽ Mega Fit Meals code: MFJULIARENEconnect with us✽ [email protected]✽ Podcast Instagram✽ Julia’s Instagram✽ Kendall’s Instagram✽ Julia's Personal YouTube✽ Kendall's Personal Youtube

join us for our yearly olympia recap! in last weeks episode we shared who is attending, our predictions and more. let's see if we were right or wrong! if you made your own predictions, share if you were right below!••••••••••••••••••••••••••••1:1 COACHING WITH JULIA 🦋KENDALL'S CLOTHING BRAND MIDNIGHT MOTIVE 🕷️••••••••••••••••••••••••••••follow the know your power community instagramshop the know your power collectionwatch the pod✽ YouTubecoaching✽ 1 on 1 Coaching✽ KYP Retreat Waitlistsponsors✽ Buff Chick Supplements ✦ 10% OFF with code JULIARENE✽ Mega Fit Meals code: MFJULIARENEconnect with us✽ [email protected]✽ Podcast Instagram✽ Julia’s Instagram✽ Kendall’s Instagram✽ Julia's Personal YouTube✽ Kendall's Personal Youtube

we're back with our yearly olympia predictions for 2026 bikini and wellness! drop your own predictions below of who you think will take the trophy home!JULIA RENE X BUFF BUNNY COLLECTION: METAMORPHOSIS CAPSULE Use code JULIARENE for 10% OFF!SHOW NOTES FOR THE OLYMPIA 🏆Wellness Division Competitors 1: Isabelle Aguiar: Brazil - 2ND AT THE HTX PRO - I SAW HER ON STAGE STUNNING FACE + PHYSIQUE 2: Elisa Alcantara: Dominican Republic (3rd 2025) 3: Viviane Alves Marcucci: Brazil4: Valeria Bodanese: Brazil5: Hannah Calkins: USA6: Carolina Cardoso: Portugal7: Celeste Chandler: Canada8: Leonida Ciobu: Moldova (5th 2025) 9: Sanda Colorado Acal: Spain 10: Klaudia Vanessza Csuri: Hungary11: Raeli Dias: Brazil (9th 2025) - ABSOLUTELY LOVE HER LOOK, CURLY HAIR 12: Dayse Do Valle: Brazil13: Alexis Drury: USA - WON HTX PRO + RISING PHOENIX 14: Tatiane Farkas: Brazil15: Chery Figueroa Calix: Spain16: Taylor Fletcher: Australia17: Rayane Fogal: Brazil (4th 2025) - just a beast and has been slowly creeping her way in the top 18: Franciely Kawashima Marques: Brazil - SHE IS ONE TO WATCH OUT FOR19: Sabryna Lebrun: Canada20: Yingchen Liu: Taiwan, China21: Valquiria Lopes: Brazil (6th 2025) 22: Camile Luz: Brazil (8th 2025) - GOT TO SEE HER AT THE TX PRO 23: Giselle Machado: Brazil24: Daniele Mendonca: Brazil (10th 2025) 25: Marbeli Morales Ventura: Mexico26: Juliana Mota: Brazil - i love her and watched her way back in 2020 when i started bodybuilding and she really has hit her stride you can see it in her attitude and physique 27: Isabelle Nunes: Brazil (2nd 2025) - i mean she’s the GOAT… 28: Maria Rita Penteado: USA29: Sara Gabriele Pereira: Spain - WINS CHICAGO PRO - POSING AWARD 30: Pamela Rodrigues: Brazil31: Camila Rodrigues Barreto: Brazil32: Rosemary Rodriguez: Paraguay33: Bruna Seredich: USA- gorgeous competitor and always NAILS HER STAGE PHYSIQUE like no matter what 34: Paula Suarez: Colombia35: Danai Theodoropoulou: Australia36: Carlotta Tonelli: Italy37: Narla Vilar: Brazil38: Chelsey Warnes: United Kingdom39: Jessica Yamazaki: Brazil40: Wenqian Yang: China41: Eduarda Bezerra: Brazil (1st 2025)••••••••••••••••••••••••••••1:1 COACHING WITH JULIA 🦋KENDALL'S CLOTHING BRAND MIDNIGHT MOTIVE 🕷️••••••••••••••••••••••••••••follow the know your power community instagramshop the know your power collectionwatch the pod✽ YouTubecoaching✽ 1 on 1 Coaching✽ KYP Retreat Waitlistsponsors✽ Buff Chick Supplements ✦ 10% OFF with code JULIARENE✽ Mega Fit Meals code: MFJULIARENEconnect with us✽ [email protected]✽ Podcast Instagram✽ Julia’s Instagram✽ Kendall’s Instagram✽ Julia's Personal YouTube✽ Kendall's Personal Youtube

I can't wait to share this collection with you, it's been two years in the making and finally seeing it come to life has been an absolute dream come true!!! let this collection serve as a reminder that you can experience darkness and still come out the other side beautiful 🦋✨THE METAMORPHOSIS COLLECTION LAUNCHES SATURDAY SEPT 19TH AT 1PM CST! Use code JULIARENE for 10% OFF!••••••••••••••••••••••••••••1:1 COACHING WITH JULIA 🦋KENDALL'S CLOTHING BRAND MIDNIGHT MOTIVE 🕷️••••••••••••••••••••••••••••follow the know your power community instagramshop the know your power collectionwatch the pod✽ YouTubecoaching✽ 1 on 1 Coaching✽ KYP Retreat Waitlistsponsors✽ Buff Chick Supplements ✦ 10% OFF with code JULIARENE✽ Mega Fit Meals code: MFJULIARENEconnect with us✽ [email protected]✽ Podcast Instagram✽ Julia’s Instagram✽ Kendall’s Instagram✽ Julia's Personal YouTube✽ Kendall's Personal Youtube

(REUPLOAD) ⚠️ TRIGGER WARNING FOR TALK OF E.D ⚠️ If you've been struggling with emotional eating, we've been there and we want to share our experience and how we worked through it. Also we want to emphasize that we are not medical professionals, therapists, or licensed experts and we are just sharing our own experience and opinions. If you're struggling, please reach out to a professional and know that you're not alone! 🫶🏼⭐️  SHOW NOTES ⭐️Brain Over Binge Book Julia’s BED storyPractices to help you pattern interrupt ••••••••••••••••••••••••••••1:1 COACHING WITH JULIA 🦋KENDALL'S CLOTHING BRAND MIDNIGHT MOTIVE 🕷️••••••••••••••••••••••••••••follow the know your power community instagramshop the know your power collectionwatch the pod✽ YouTubecoaching✽ 1 on 1 Coaching✽ KYP Retreat Waitlistsponsors✽ Buff Chick Supplements ✦ 10% OFF with code JULIARENE✽ Mega Fit Meals code: MFJULIARENEconnect with us✽ [email protected]✽ Podcast Instagram✽ Julia’s Instagram✽ Kendall’s Instagram✽ Julia's Personal YouTube✽ Kendall's Personal Youtube