FITBODY Podcast with Julie Lohre

I Do These 6 Standing Exercises EVERY Week for Strong, Defined Abs | Standing Core Exercises for Women Want to know how you can get that core definition you've been after? Of course, nutrition is important, but you have to include the right ab exercises as well! Here's how to get abs AND maintain them year round... As a woman that is almost 50, I do these 5 standing core exercises every week... this my favorite standing ab workout. If you want abs at 40 and have neck or back issues that make traditional ab floor exercises difficult, or you want to literally step up your core exercises, do this ab workout for women weekly for best results! 00:00 Introduction 00:44 Standing Bicycle Crunch 03:42 Standing Oblique Crunch 05:18 Standing Side Bend with Weight 07:06 Windmill Exercise 08:43 Windmill with Weight 12:00 Woodchoppers 13:59 Wood Chop Exercise with Weight 15:28 Wide Sumo Side Bends 17:44 Sumo Squat with Side Bend Weighted 19:17 Standing Crunch 20:57 Standing Crunch with Weight

Can You SKIP Meals to LOSE Weight?!?! Science Backed Answers. Are you wanting to drop fat fast? Can skipping meals help with weight loss? If you have been skipping meals like breakfast, lunch, or dinner in your efforts to achieve a FITBODY, you have to watch this! In this video, I will breakdown the science behind skipping meals and dive deep into the subjects of metabolic slowdown, overeating, adaptive thermogenesis and weight gain, as well as the impact of meal timing on blood sugar fluctuations. I will also answer the important question… when is it ok to skip a meal? 00:00 Introduction 01:10 Skip Meals to Lose Weight? 01:43 Metabolic Slowdown 02:27 Adaptive Thermogenesis 04:31 Overeating & Weight Gain 07:25 Blood Sugar Fluctuations 09:56 When SHOULD You Skip a Meal?

Body Recomposition For Women | Action Steps To Lose Fat And Gain Muscle Ready to LOSE FAT and GAIN MUSCLE at the same time? What is a Body Recomposition and is it possible for a woman over 40? In this video, I bust the top 5 LIES & misconceptions women have about doing a body recomp, I line out my 4 action steps you can take RIGHT NOW to gain muscle and lose fat, and I'll let you know how long it will take a woman to do a body recomposition to achieve that lean, defined FITBODY look. 00:00 Is it Possible? 02:19 5 Body Recomp LIES! 03:08 Losing Fat & Gaining Muscle is Impossible Over 40 04:08 Constant Workout Changes 05:46 Body Recomposition Nutrition 06:39 Importance of Cardio 07:40 Action Step #1: Training 08:25 Action Step #2: Protein 09:31 Action Step #3: Cardio 10:50 Action Step #4: Recovery 12:03 How Long Does Body Recomp Take?

5 Surprising Science-Based Action Steps to Get Fit Over 40! Are you a woman over 40 ready to take your fitness to the next level? If you want to know how to get fit over 40, I have 5 science-based research backed action steps that will super charge your results. These are anti-aging steps you can take today to lose fat, gain muscle, and improve your metabolism! 00:00 - Introduction 01:00 Fit Over 40 Action Step #1: HIIT Cardio 03:23 Fit Over 40 Action Step #2: Eat Mindfully 06:20 Fit Over 40 Action Step #3: Lift Heavy Things 08:46 Fit Over 40 Action Step #5: Progressive Muscle Relaxation 11:15 Summary of Getting Fit Over 40 For Women

5 Must-Do Compound Exercises for Women to Get Strong & Lean In this video, I share with you the overall best compound exercises women can do in the gym to lose fat + gain muscle in a body recomposition. If you are looking for the best exercises and compound lifts for women then this video is the place to start. I want to be sure you perfrom each of these compound movements safely, so I am also taking you through exercise demos, step-by-step. Have questions about gym compound exercises? Please let those in the comments below and I will get back with you asap! 00:00 Intro 00:55 What Are Compound Movements? 01:41 Barbell Back Squats 06:52 Barbell Deadlifts 11:22 Barbell Bench Press 13:36 Bent Over Barbell Rows 17:41 Barbell Thrusters 22:10 Compound Movements Wrap-up

4 Signs You Need Reverse Dieting | Eat MORE Lose WEIGHT! Want to know when to reverse diet? Working crazy hard to lose weight and fat, but feel like your body is rebelling? It might be time for reverse dieting. These are the 4 signs I look for as an online fitness coach to see if a woman would benefit from a reverse diet. You really can eat more to lose weight! Combat metabolic slowdown and start losing fat through eating more every day. 00:00 What is Reverse Dieting? 01:33 What is Resting Metabolic Rate? 02:00 Reverse Diet Sign 1 - Low Energy Levels 03:30 Reverse Diet Sign 2 - Binge Eating 05:11 Reverse Diet Sign 3 - Always Thinking About Food 06:59 Signs You Need Reverse Dieting 4 - Poor Quality Sleep

Meal Prepping for Success - FITBODY Podcast Episode 32

Knee-Safe Fitness: Worst Leg Exercise for Bad Knees Discover the essential insights on modifying your leg workout routines to protect your knees. Whether you're recovering from an injury or looking to prevent one, this episode is packed with invaluable tips on avoiding exercises that could exacerbate knee pain and exploring safer alternatives for achieving lean, defined legs. Dive into personal experiences, scientific explanations, and professional recommendations tailored for women seeking a balance between fitness goals and knee well-being. Don't miss out on this crucial conversation for anyone looking to maintain their knee health while pursuing their fitness aspirations.

"Strengthen Without Strain: The Ultimate Guide to Knee-Safe Leg Workouts," In this episode, I'll dive into leg exercises tailored for those dealing with knee pain. Whether you're battling with the frustration of weak knees or seeking alternatives to high-impact workouts, this episode is your go-to resource. I'll shed some light on the root causes of knee pain during exercise, from weak glutes to stiff hips, and how you can tackle them with targeted, knee-friendly exercises. I line out a comprehensive selection of exercises categorized into glute activators, hip hinges, and quad strengtheners that promise to fortify your legs without compromising your knee health. Ideal for women aiming for lean and defined legs while navigating the challenges of knee sensitivity, this episode is packed with expert advice, practical tips, and motivational insights to transform your workout routine into a knee-friendly fitness journey. Don't let knee pain hold you back from achieving the strong, stable, and sculpted legs you desire. Listen to this episode and take a step towards pain-free leg workouts today!

Actionable strategies for weight loss during menopause, focusing on the importance of balanced nutrition and tailored exercise routines. Key strategies include: Balanced Nutrition: Emphasizing whole foods, lean proteins, healthy fats, fruits, and vegetables. Highlighting the need for calcium, vitamin D for bone health, and high-fiber foods to manage blood sugar levels. Mindful Eating: Importance of portion control and understanding hunger and fullness cues. Adjusting caloric intake to match the reduced energy requirements of menopausal women. Specific Dietary Recommendations: Including calcium and vitamin D-rich foods, managing blood sugar with high-fiber foods, and incorporating antioxidants through berries and green tea. Exercise Routines: Combining aerobic activities (like walking, swimming, cycling) with strength training to maintain muscle mass, boost metabolism, and support bone health. Recommends 150 minutes of moderate aerobic exercise weekly, with strength training three to four times a week. General Activity: Encouraging an increase in daily steps to at least 10,000, aiming for more to support weight loss efforts. Julie's approach is comprehensive, tackling both nutrition and physical activity to help women navigate menopause successfully. She advocates for making informed, mindful choices that support overall well-being and weight management during this life phase. For more information and resources, visit JulieLohre.com & FITBODY.com