The Kinda Athletic Club

In this episode, Coach Julia breaks down why building muscle is the real key to a stronger metabolism, better body composition, and healthy aging, not something only bodybuilders should care about. We talk about why muscle is your body’s best investment, what really happens to your metabolism when you lift, and why “toned” is just muscle hiding behind diet culture confusion. 👉 Listen now and star...

In this episode, Coach Julia breaks down exactly how to transition from maintaining to building muscle the smart way. We talk about how to shift your mindset from “eating to maintain” to “eating to grow,” how to make small, strategic changes to your calories and training, and what to actually expect when the scale starts creeping up (spoiler: it’s not fat). You’ll learn: ⚙️ How to move from mainte...

In this episode, Coach Julia breaks down the small, realistic hacks that actually make building muscle, losing fat, and staying strong for life easier to manage. We’re not talking TikTok “biohacks”, we’re talking practical strategies that work in the real world: 🥛 How to sneak in more calories for muscle gain 🍳 Why eating your protein first helps hit your goals 🚶‍♀️ Why walking is still one of...

In this episode, Coach Julia breaks down the truth about “slow metabolisms” and why most women don’t have a broken metabolism, they’re just chronically underfed. We cover what metabolic adaptation really is, how under-eating lowers your total daily energy expenditure, and why lifting and fueling properly can help your body finally start responding again. If you’ve ever said “I hardly eat and can’t...

In this episode, Coach Julia breaks down what it really means to move away from constant fat loss and start focusing on body recomposition: the slow, science-backed process of losing fat and building muscle at the same time. We talk about why the scale might not move (and why that’s actually a good thing), what training and nutrition should look like in this phase, and how to build results that ac...

Maintenance isn’t boring, it’s where the magic happens. In this episode, Coach Julia breaks down how you can actually lose fat and gain muscle at the same time through body recomposition. We cover: 💪 What body recomposition really is (and why the scale might not budge) 🍽 Why maintenance calories are the sweet spot for fat loss + muscle gain 🔑 The big rocks: protein, lifting heavy, and consistenc...

Fat loss is a phase, not a forever home. In this episode, Coach Julia wraps up September’s fat loss series with the truth about what happens after you diet and why the real magic happens when you stop chasing smaller and start fueling your body again. This is the transition episode you need before we dive into Maintenance Month in October. Because fat loss gets you results, but maintenance is wher...

In this episode, Coach Julia breaks down what exercise really does (and doesn’t do) when it comes to fat loss. From whether you should count exercise calories, to what kind of training actually preserves muscle, to the truth behind “toning up”. You’ll learn how to make your workouts work with your fat loss goals, not against them. If you’ve ever felt confused about what to prioritize in the gym du...

In this episode Coach Julia shares how to actually track fat loss progress without losing your sanity: Why the scale moves up and down (and how to read the trend) The power of photos + body measurements Performance and strength as underrated progress markers Biofeedback signs like energy, sleep, and mood Learn how to zoom out, track smarter, and see the bigger picture of your results. 👉 Join the...

In this episode, Julia dives into the difference between big and small fat loss goals and how to actually achieve them without burning out. You’ll learn: The difference in strategy between losing 30+ lbs vs. 5-10 lbs Why big goals require phases of maintenance and muscle protection Why small goals demand precision, patience, and consistency How protein and lifting keep your metabolism strong in ei...

In this episode, Coach Julia is cutting through the noise and breaking down exactly how fat loss works, in simple, real-life terms. No gimmicks, no confusion, and definitely no guessing. We’ll cover: ✅ The one thing that actually determines fat loss ✅ Why most people think they’re in a deficit… but aren’t ✅ What a fat loss phase really requires (and why patience matters) ✅ The small habits tha...

In this episode, Coach Julia unpacks a deeper dive into flexible dieting, what it really means, the science behind why it works, and how it fits seamlessly into a nutrition periodization approach. We cover how to apply flexibility in each phase - fat loss, maintenance, and muscle gain - while still hitting your targets for health, performance, and body composition. You will see why it is not about...

In this episode, Coach Julia breaks down why jumping into a calorie deficit shouldn’t be your first move when it comes to fat loss and what to focus on instead. We talk about why muscle is your metabolisms best friend, how protein timing and volume lay the foundation for body composition changes, and the real dangers of dieting without a lifting or fueling strategy in place. If you’ve ever wondere...

In this episode, Coach Julia dives into the concept of nutrition periodization; aka why you shouldn’t be dieting 24/7 and how to finally get off the hamster wheel of fat loss frustration. We break down the three core nutrition phases (fat loss, maintenance, and muscle-building), why most women are already under-eating, and why starting at maintenance is actually the smartest move for your metaboli...

In this episode, Coach Julia breaks down the real reason most people aren’t seeing results with fat loss and why understanding your body’s energy needs is the missing piece to long-term change. We talk about under-fueling, the difference between fat loss and maintenance, and why you can’t live in a deficit forever . Plus, you’ll hear exactly what’s included in the 6-Week Shred program and how it t...

Tired of tracking every gram of protein, carbs, and fat? You’re not alone and you don’t have to track everything to make progress. In this episode, Coach Julia shares how to live a “macro-aware” lifestyle so you can stay on track without obsessing over your food log.  Learn how to estimate portions using your hands, build macro-balanced meals anywhere (even at Chipotle), and shift your mindset fro...

Does your protein timing REALLY matter? In this episode, Coach Julia breaks down how some 'bro science' might be outdated and timing isn't as crucial as we think. Learn how to time your protein throughout the day and hear about an ideal day by doing a walk through. This episodes packs it all in as we continue this series all about macros. 👉 Connect with Julia on Instagram: ⁠@fitwellweb⁠ 🌐 Learn...

Ever felt like tracking macros is just... too much? In this episode, Coach Julia breaks down how to approach macro tracking without the stress, guilt, or obsession. Learn how to use it as a helpful tool, not a diet prison, and how to make it actually work with your lifestyle. Whether you're brand new to macros or just need a mindset reset, this one’s for you. 👉 Connect with Julia on Instagram: @f...

Is fat actually bad for you, or have we just been misled by diet culture? In this episode, Coach Julia breaks down what dietary fat really does for your body, how much you actually need, and how to include it in your meals without fear or guilt. We’re covering: Why fat got a bad reputation What happens when you don’t eat enough The difference between good fats and not-so-great ones How to enjoy fa...

Protein is one of the most talked-about nutrients in the fitness and nutrition world - and for good reason. In this episode, we break down the science of why protein matters , especially when it comes to fat loss, muscle building, recovery, and overall health . You’ll learn: What protein actually does in the body How much protein you really need The role protein plays in appetite and metabolism Pr...

In this episode of The Kinda Athletic Club Podcast , Coach Julia breaks down the fundamentals of macronutrients. What they are, why they matter, and how you can use them to support your fitness, performance, or body composition goals without overcomplicating your diet. Whether you’re brand new to nutrition or need a refresher, this episode offers a straightforward, real-world look at macros and ho...

In this episode, we break down the key difference between weight loss and fat loss, and why the scale doesn’t tell the full story. Learn what really matters when tracking progress and how to shift your mindset for long-term results. Key Takeaways: Weight Loss ≠ Fat Loss : Scale weight includes fat, muscle, water, food, and more. Fat loss is specifically a reduction in body fat. Why the Scale Misle...

In this episode, we break down a simple but game-changing strategy for reaching your nutrition goals: planning your food the night before . Too many people rely on willpower or hope to stay on track, but that rarely works when life gets busy. The truth? Success comes from strategy, not spontaneity. We talk about the power of pre-tracking your meals , how to use that to stay consistent, and why thi...

Carbs get a bad rap, but today, Coach Julia is setting the record straight. Whether you’re just starting your fitness journey or deep into strength training and fat loss, understanding the role of carbohydrates is a game-changer . Julia breaks down 5 essential, research-backed reasons why carbs are not only OK to eat, they’re critical for performance, recovery, mental clarity, and muscle retention...

In today’s episode, Coach Julia shares exactly what she would do if she had to start her fitness journey from scratch; no fads, no perfection, just real-life, sustainable steps. Whether you’re brand new to fitness or looking to reset your habits, this episode breaks down 5 simple (and realistic) things you can start doing today to build momentum and finally feel good in your body, without giving u...