I often get asked about what's in my Online Gym, so here's a peek at how The Summer Shred programme looks.
Have a look at The Summer Shred's structure.
There are 4 weeks with a carefully laid out workout plan for each week.
There's are eating guidelines that will help you supercharge your body, burn fat and enjoy nutritious and delicious foods.
There are 21 recipes to inspire or options to eat your own choices.
The workouts are all in full-length videos - no more messing around with printouts or apps, just press play and we'll get it done together!
Intrigued? Come try it out completely FREE for 10 days!
You might just end up loving it and smashing all four weeks of The Summer Shred - think how good that's going to feel!
Don't dither - you have nothing to lose - go here now: http://gym.juliabuckleyfitness.com/join-now/
What a dramatic headline! :D
But yes, we have a problem.
Not only do adult women feel compelled to diet all the time, but teenagers have more body image issues than ever.
And it could be getting worse...
Pop stars from a couple of decades ago, like the Spice Girls and Britney would probably be seen as chubby today!
Anyone else need to make a clear distinction between healthy/strong/fit and unrealistic expectations - before we all end up drowning our sorrows while nervously having a smoke?!
Hump day workout!
If you feel a bit overwhelmed and can't wait for Friday, try this workout - you'll feel so much better for it!
I'm not into comparisons, but being in the fitness biz I have to check out who the popular fitness influencers on Instagram are sometimes - and it always strikes me how almost all of them are under 30.
Hardly any are over 40, like me, for sure.
I sometimes get a twinge of hestitation about posting pics like this amongst all those younger woman... that's when I remind myself that I'm a frickin tigress at the peak of her prowess! 🐯😆.
I also remind myself that one of my main motivations to post is to show both younger and older women (and men for that matter) that we can feel great in our bodies at any age.
I want to thank you for all the supportive comments you guys leave that help me to have the confidence to keep doing this.
And thanks also to all the fittie IGers of all ages who keep inspiring me with amazing pics and words.
Who's your fave FB #fitspo? .
Please go ahead and tag them in your comment so I can check out their pages too.
And if you'd like to see women over 40 represented more feel free to hit Share! 💞
Once you can hold plank position for over 60 seconds, it's time bring in some dynamic progressions.
You'll make much better functional and athletic core gains that way, rather just holding still for long, not to mention torching more fat!
Here are a few of my faves.
Tag a buddy who might like to give these a try!
Just restrict your calories, they say...
If you get disheartened by seeing people achieving what you want faster or seemingly easier than you, this post is for you.
I was useless at sports at school, PE lessons were a twice weekly humiliation for me. I'm not just saying that, I was literally the worst in my class at almost every sport.
I didn't really get into fitness until my 30's.
So I never had that experience of being a sporty teenager where fitness gains came easily thanks to youth.
For me, fitness gains have always come from hard work.
I still see people progressing faster than me all the time, I always have.
And yet here I am, feeling fit, strong and happy in my own skin.
My message to you = Stop comparing.
I know it's hard, just keep chipping away.
Keep reminding yourself to focus on your own journey and notice as the journey itself becomes the prize.
Remember, other people making faster progress does not inhibit your progress unless you decide to let it.
I have my moments, but I've got pretty good at focusing on my own journey.
I've come to love the hard work, to be proud that I can keep going when it's harder for me than others.
I dont think I could've have sustained it this long without that.
Change your mindset, stop telling yourself you don't enjoy moving your body, embrace the effort, be proud of the grind.
Tag someone who inspires you to keep on keeping on 💞
So, you're too old for what...?
There's never been a better time to join my Online Gym!
I'm offering a 10-day no strings attached free trial. There is a new Summer Shred programme waiting for you and over 100 workouts!
You'll also find 150+ recipes, support forums and even more stuff coming up very soon!
Give it a go - or if you're already a member, tell your friends! 😀
It all boils down to what I've been telling you all... Eat 'mostly healthy most of the time'.
To make getting the right macronutrients easier I recommed MyFitnessPal.
Have you tried it?
Just banging out some counter press ups while waiting for my brew 😉
I've been getting a lot of messages asking about what I eat and it feels a little inauthentic not to share that I've been doing some intermittent fasting (IF).
It isn't for everyone, but generally I believe it's perfectly natural for human beings to have periods of not eating and the evidence for health benefits from fasting is mounting.
I've been using IF for 5 years and after trying various protocols I've found an 8 hour eating window (16hr fast) works well for me. I also occasionally do a 24 hour fast - more for health than fat loss.
How often varies depending on my current goals and what's going on in my life.
For fat loss I find 3-4 days per week of 16/8 works well. I usually start fasting early evening and break-fast midmorning the next day - just in time for brunch! 😆
I LOVE to eat, but I actually find fasting pretty easy when I set my mind to it and feel good for it.
Have you tried it? Would you like more advice from me on how to do it?
I heard this caused a bit of controversy, what do you think?
Haven't people always played with babies and toddlers by picking them up?
Thought I'd try that thing that online fitness girls do with videos posing in a bikini at home... Then remembered I'm not a model and have no idea how to pose so ended up just goofing around 😆😆
Still, hopefully you can see my Summer Shred is going pretty well 😉.
I'm not finished yet, but seeing progress is making me a very happy Julia.
Want to join me? The new 4-week Summer Shred plan is now ready my Online Gym!
You'll workout with me in videos and there's a different one every day for you to do anywhere, anytime.
Is this realistic for you?
Now that's an interesting idea!
I love trying new ways with my favourite foods. Could be great for a barbecue... Are sprouts still available in summer though?
Did you know that apart from training programmes, there are 150+ of my own, favourite food recipes in my Online Gym?
Join now (10 days free trial!) to check them out.
So, do you think you know (or know of) somebody who doesn't have cellulite??
Things like designer clothes and expensive perfumes don't interest me.
I've never been very driven by material gains.
But now more than ever I'm coming to see that the simple things in life contribute most to my happiness.
I'm finding myself savouring everyday moments - like waking up early in the morning, my husband still sleeping next to me, a cat or two on the end of the of the bed.
Instead of jumping up to get a head start on the day like I used to, I immerse myself in the moment.
I feel the warmth of the sun beginning to stream through a gap in the curtains, enjoy the softness of the sheets and comfy firmness of the mattress, I listen to the sound of Ian breathing (and maybe the cat purring). Right there in that moment I have wealth beyond measure.
Do you take the time to relax into a moment at any points during your day?
If not, I hope this post will inspire you to try it - it's really quite magical. 💫❤💫
How does 4 weeks free access to my online gym including my amazing new Summer Shred plan - for both yourself and a friend sound?!
Head over to Instagram by clicking the image below to win now!
My new '4-Week Summer Shred' launches in my online gym tomorrow!
My first ever programme to include a diet plan (altho it's not a "diet")!
There's a different workout video for every day too!
Join up now to try it out with a 10 day free trial! http://juliabuckleyfitness.com
So excited for my six week summer shred challenge to launch tomorrow!
If you want to join it's completely free!
Just click the link below, enter your details and I send you the first workout video by email tomorrow.
All the details are at the link, so go check it out, get signed up and I'll see you for a workout tomorrow! 🙌
For extra motivation tag someone you'd love to have as your summer shred training partner in the comments below.
My FREE Summer Shred Programme starts Monday!
So here's a killer core challenge for you!
First master the moves without a weight then grab something to add resistance. I used a 6kg kettlebell.
1. Toe touch
2. Hero sit-up
3. Bicycle twist
4. Side plank row & knee tuck
5. Boat 'A' lift
20 reps each for 2 to 3 rounds, 15 seconds rest between exercises, 1 min rest between rounds.
You'll need to put some grrr into it, but you know how good that burn is gonna feel!
Tag your training buddy below - it's more fun when a friend does it too.💞💞💞.
And don't forget to sign up for my FREE six week summer shred 🙌 - http://www.juliabuckleyfitness.com/six-pack-shred
You may not have even known you needed the perfect post-workout mug in your life, but now you do!
I'll tell you something else that's going to blow you away - I'm giving them away, totally free!
But only to my faves from the Six Pack Shred squad who show me they've done all of the (FREE!) 6PS workouts by posting pics of them on Instagram 💞💞💞💞💞💞✅
If you're down with that, just click the link beliw and get signed up. The programme is completely free - I'll send you the workouts and materials by email every week from Monday.
Go to http://www.juliabuckleyfitness.com/six-pack-shred for all the info and to sign up now!
Then, to bag the mug you simply need to post a pic of your workout on IG every week along with #JuliaBFit #sixpackshred and @juliabfit - do that for all six and I'll send you your mug FREE!
(Public accounts only please - sorry but if your account is set to private I can't send the mug.)
Quite honestly I think I might be nuts for offering this and you'd definitely be crazy not to take me up on it.
So get registered now, then come back here and tag a friend in the comments so they can get in too.
Eek - I'm so excited to start the shred!
Posting about cellulite the other week made it clear that there's a ton of misunderstanding about what cellulite is, who has it and why.
So I've explained it all and shared advice on what does and doesn't work to get rid of cellulite on my blog.
It's pretty rare to see honest info on this subject so get reading and if you think more women should know about this please share!
I exercise for the energy, strength and positive feelings it brings... But, I'm not going to lie, abs definition is nice to have! 😆
So I'm working on getting shredded for summer right now and I'm looking for a squad who want to share the ride.
Come join me in my Six Pack Shred workout series!
Click below, get registered then leave me a comment to let me know you're in the Summer Shred squad! 🙌💕
My go-to breakfast or brunch - tasty, filling and packed with nutrition!
Due to a tech error, I've extended the offer to get my 12 quick and easy breakfast recipes FREE!
I'm only giving away away a limited number of this full-colour printable ebook - but there's still a chance to get yours by clicking this link now! 💝:
Well who knew posting a video showing a bit of cellulite would blow up my Instagram?!
The response to my last post over on IG was insane! (It's the post below this on FB too.)
I just want to clarify my main point, which was ALMOST ALL WOMEN HAVE CELLULITE ON THEIR BODIES.
Fitness trainers, elite athletes, fashion models and everyone else included.
I think a lot of the misunderstanding comes from people not properly understanding what cellulite is.
The term cellulite was created by cosmetics manufacturers wanting to sell you cream promising to get rid of it.
But the truth is that so-called cellulite is just normal body fat.
It looks bumpy and only shows in certain areas because our skin is thinner in places like the bum and thighs so the bumpiness of fat shows through. This is also why women are more prone to it than men, because men tend to have thicker skin.
Since all healthy women have some body fat, we all have cellulite.
It doesn't mean you're not fit or healthy or even that you have excess body fat (although having more fat can increase it of course). It just means you're normal!!!
This photo was taken just after the video I posted yesterday was shot. My cellulite isn't visible simply because a lot of the time it doesn't show. If you look at other videos I've posted you can't see it in most of those either.
So just be aware when you're looking at someone's Instagram who might be perceived as having a "perfect", cellulite-free body that just because you can't see it, doesn't mean they dont have it.In fact chances are they do!
I have so much more to say on this and clearly lot of you do too, so I'll carry on the conversation in my next few posts.
For now, I have a question for you, what do you think of the way "cellulite creams" are marketed?
Could this be part of tbe problem? Are they really trying to help us? Or do they deliberately make us feel bad about our (normal) bodies? .
Does seeing the cellulite on my thighs in this video make you think I'm a less effective trainer or maybe a less inspiring "influencer"?
You can be honest. I think it's time we had a frank and open discussion about this...
My husband recorded this video out in Lanzarote last week.
When I saw it my first reaction was "well I can't use that, look at the cellulite on my thighs!"
Please don't misunderstand, I wasn't hating on my body. I just know there are people who are turned off trainers if they see cellulite on their bodies.
Personally, I see it as normal, but my professional head said 'don't share this'.
And yet here is.
This probably a terrible business decision.
But, I don't want be part of a damaging lie that denies the fact that ALMOST EVERY WOMAN HAS SO-CALLED CELLULITE on her body.
It's just normal body fat showing through in places where skin is thinner.
Anyway, what do you think - was I wise or dumb to post this?
Does it make me less #fitspo for you?
My go-to breakfast or brunch - tasty, filling and packed with nutrition!
Get my 12 quick and easy breakfast recipes now :-)
Time to burn off that Easter Choc!
Torch calories with me in this fun 15-minute fat-frying workout.
Just got up? Join me and workout in your PJs 😆
If you like it, go here and join my online gym!: http://juliabuckleyfitness.com/
Healthy eating is definitely not about under-eating!
...And we've all felt the wrath of that one hangry friend before 🤣😂😆
I have a free Easter treat for you!
12 eggy recipes - healthy protein-packed breakfasts for a feel-good start to your day.
Head to my website and keep your eyes peeled for the Eggy Breakfasts pop-up!
When it appears, add your email address and I'll ping them over to you!
Turn the music on, it's lovely! 🎧💞
This flow is very similar to one I've been coaching my Unity group for - step-by-step including crow and headstanda training tutorials.
I love it💘
Hoping the Unity squad enjoy it when I pass it to them to try next week. 🤞.
I could never do handstand or headstands as a kid, so it's immensely gratifying to learn them now! And even better to help other people learn them🏆
Do you enjoy arm balances?
Or would you like to learn them? It's not too late!!!
Outfit by Fabletics
If you want to shed fat PLEASE don't make weight the only way you measure your progress!
💫The doors to my new shop are now open!!! 💫
I love my Unity tops - hope you will too! ❤️❤️❤️
Go here to order yours now 🛍️ : juliabuckleyfitness.com/shop-apparel/
If you're looking to shed fat, don't be too quick to complain about the cold weather - it could be helping you to burn extra calories!
This is one of the most-read posts on my blog. If you want to shed fat understanding how fat loss actually occurs in the body will you A LOT:
When your hubby snaps a cheeky pic of you adjusting your bikini and you don't spot it until weeks later! 😆
Only 5 more weeks till we'll be back in Lanzarote. So looking forward to it!
What are your travel plans this year?
Any tips for things to do/see in Lanza this time?
Time to get real.
If you're looking to shed fat, keeping a record of what you eat could be the most important step...
And if you feel resistance to to keeping track of your eating, be honest with yourself about why that is.
Appreciation = a happy life!
Don't think 'I have to exercise', think 'I get to exercise.
Notice how much more enjoyable working out becomes with that simple attitude shift. 💫
Four years on and still rocking it! ;-)
We laugh at these, but honestly, you still see some pretty crazy machines on sale! 🤣
Tag your friend who's most likely to try these ;-)
Share if you love the beach ❤️🏝️
There's more to every person than what you see on the outside.
I've had to deal with depression. There's a good chance someone close to you will experience a mental health issue at some point too.
Mental health problems affect 1 in 4 of us every year. Let's get it out in the open.
I was once afraid to talk about it.
But now I am proud of what I've overcome and proud to be part of the #GetTheInsideOut campaign.
I want to say a big thank you for all the lovely supportive comments on my post about how my body confidence has improved since I was younger.
But to the two men who decided to comment that I looked better before I say...😉
Need more reasons not to trust the scale? 🤣