FITNESS – Julia Oh

BLOG

all health, fitness and lifestyle related

10March

WHY YOU AREN’T SEEING RESULTS IN THE GYM

10March

TOP 3 WEIGHT LOSS MYTHS

10March

TRAINING ABS BUT NOT SEEING ANY RESULTS?

10March

BULK 101

19November

CUT vs. MAINTENANCE vs. BULK

09October

SUMO vs. CONVENTIONAL DEADLIFTS

09October

WORKOUT SUPPLEMENTS 101

11September

PROGRESSIVE OVERLOAD

INSTAGRAM

Tired, burnt out, and feeling like you’re spinni

Tired, burnt out, and feeling like you’re spinning your wheels but not seeing the fat-loss results you want?

Maybe that’s because you’re avoiding lifting weights and choosing endless HIIT workouts that’s leaving you just TOO exhausted.

Yes - I’m talking to you!!

So many women believe HIIT is the golden ticket for fat loss because: -> You’re drenched in sweat, so it must be working. -> It feels like you’re burning tons of calories in a short time. -> It’s easier to go to a class than it is to go to the gym.

When in reality, it’s actually causing you to hold on to more fat that you think!

Why?
 HIIT raises your stress hormones, and couple that with under-eating, that’s the recipe for your body to be in a fight or flight state.

Here’s why lifting weights is your ultimate fat-loss secret: ✅ It builds lean muscle, which boosts your metabolism and helps you burn more calories even at rest. ✅ It shapes and builds your body, giving you that lean and strong look ✅ It helps you stay consistent without burning out from overtraining. ✅ It improves your strength, confidence, and energy levels — all while supporting long-term fat-loss results.

So if you’re avoiding the weights for HIIT, it’s time to rethink your strategy.

This is exactly why I created Limitless: Shred & Build, our monthly subscription program designed to help women lose fat and build muscle at the same time. 💪✨
Here’s what you’ll get with the program:
 🔥 A workout plan tailored for fat loss and muscle building (no more guessing games). 🔥 A balance of strength training, endurance and mobility to maximize results. 🔥 Support and guidance around nutrition to break free from low energy and a slowed down metabolism.

If you’re ready to feel stronger, leaner, and more confident without wasting time or burning out, comment “LIMITLESS” below or DM me to learn more!

#girlswholift #trainingprogram #stubbornfat #fatlosstips #strengthtrainingforwomen #fitnesslifestyle #improveyourmetabolism #bodyrecomposition

What if you didn’t need to bulk or cut to build

What if you didn’t need to bulk or cut to build a booty…

Yeah that’s right!

A lot of people forget that you can actually build muscle by focusing on body recomposition aka building muscle while losing body fat…

In fact, that’s how I transformed my physique over the last few years and also how we help transform our clients physique who those who struggle with losing stubborn fat.

Body recomposition is great for those who:
- Struggle with getting to the gym in the morning because you’re so tired every day
- Work a stressful, high demanding job that sucks all the life out of you
- Love food and want to be able to EAT and still stay lean
- Want to learn how to eat intuitively without stressing if the scale is going to jump up after a night out
- Wants to feel strong and continue to build in the gym without “bulking”

But here’s the catch - most of you are trying to “body recomp” at a caloric intake way under your intended maintenance.

So now you’re not losing fat (in fact you’re holding on to fat)… nor building any muscle…

And the only thing you’re left with is a slowed metabolism.

If you’re trying to successfully build a booty through body recomp you need to:
1. Figure out where your actual maintenance should be…
2. Follow a strength based training program that helps you implement progressive overload to force your body to adapt (= build)
3. Hit your caloric & macro goal to ensure you’re giving your body enough nutrients to replenish and build.

Need help figuring out your maintenance calories?

Comment “METABOLISM” and I can send you our free resource on how you can diagnose your current metabolism AND figure out where you should actually be maintaining at.

#growyourglutes #workoutplan #progressiveoverload #bodyrecomp #intentionaltraining #intuitiveeating #bodyrecomposition #gymtransformation

Let’s walk through what I eat in a day as a girl

Let’s walk through what I eat in a day as a girl tryna build her booty eating 2300 calories!!

After I shared on my story that I’ve been maintaining my weight at 2300-2400 calories, so many of you guys have asked to show a “what I eat in a day” so here it is.

In the new year, I’ve started tracking my food again and I’ve been tying to eat 2300 calories (with these macros: 140g P / 236g C / 90g F)

Am I perfect with it? No but it’s really not about being perfect but trying your best.

I was trying to bulk but I have a Mexico trip coming up in the next few weeks so I’m instead trying to stay at maintenance to focus on body recomp (and build a booty eating at maintenance)

Body recomp is basically trying to build lean muscle while losing body fat!

To give you an idea of my weekly activity (which plays a big part in what your maintenance calories look like): I’m strength training 4x/week + 1 day of volleyball + 2-3 days of golf (range or the course).

Just a disclaimer - my goals are different to yours, this is to just show you a look into my day. I wasn’t always able to eat 2300 calories to maintain my weight! It’s so important to assess where YOUR metabolism is at right now, what your goals are and what your lifestyle looks like before making changes to your diet!!

If you need help figuring out your calories/macros - shoot me a DM and I’m more than happy to work through it with you.

We do have a high protein recipe book so if you’re in need of easy and simple recipes to meal prep, comment “RECIPES” and we’ll send taht over to you <3

I hope this was helpful 🤝🏼💗

Enjoy and take it with a grain of salt my friends (:

#whatieatinaday #nutritiontips #mealsinspo #girlswholift #womensfitnesscoach #nutritioncoach #intuitiveeating #fitnessmotivation #mealprep #mealtips #fatlosshelp #highproteinrecipes #macrogoals #beginnerfitness #gymhelp

Do you see the differences?? It’s crazy how su

Do you see the differences??

It’s crazy how such a subtle change in our feet and head positioning can make such a big difference when it comes to muscle activation.

Hip thrusts are such an effective glute building exercise BUT only if you’re actually targeting the glutes so it’s so important that we’re double checking our form.

Key differences to notice is:
1. Feet are at a 90 degree angle at the top of the thrust to properly activate glutes
2. At the top of the movement, you are squeezing our glutes by tucking your pevis under (posterior pelvic tilt) rather than overarching your back.
3. Head is staying still and gaze looking forward so we can isolate the glutes.

If you’re struggling in the gym with:
- Proper form and muscle activation
- Not knowing if you’re lifting heavy enough
- Having an effective training plan and a workout plan…

Come join our LIMITLESS: Shred & Build Program!

An easy to follow monthly subscription plan where everything is laid out for you so you can now just focus on execution rather than worrying about all the doubt, “am I doing enough”, “am I doing too much”.

THE BEST PART IS - IT’S ONLY $35 TO JOIN!

Want more info?! Comment “LIMITLESS” and I’ll shoot you a message!

#fitnesstips #fitnesshelp #beginnerfitness #formtip #formhelp #lowerbody #fitness #fitnessmotivation #workout #workouttips #exercisetips #hipthrust #hipthrustform

Tired, cranky, and struggling to focus in the morn

Tired, cranky, and struggling to focus in the morning?

Or find yourself ravenous at lunch, only to crash into a food coma right after?

Hmmm maybe that’s because you skipped breakfast and now you’re eating your first meal at 12pm!!!

So many of us skip breakfast because it just feels like the easiest meal to skip because…
-> You just woke up and you’re not particularly hungry.
-> You’re rushing out the door to get to work so you forget to eat.
-> You are too tired to think about what you’re going to have so you skip it.

And you think you’re doing yourself a favour by saving calories when in fact, it’s setting you up to feel exhausted, overwhelmed, and out of control later in the day.

Here’s why:
 When you don’t eat in the morning, your blood sugar stays low, your energy tanks, and your body starts screaming for quick fixes (hello, sugar cravings and overeating).
 It’s not just “the most important meal of the day” because your mom said so — it truly is what sets the tone for everything else like:
 ✅ Getting your workout in
✅ Hitting your daily steps
✅ Reaching your protein goal for the day
✅ Managing your cravings

So remind yourself - hot girls don’t skip breakfast!!!

And no, it doesn’t have to be fancy and have a full on brunch menu, but you do need to eat something.

Need FAST but high protein meal ideas for breakfast, lunch & dinner?!

Comment “RECIPES” and I’ll send over our Busy Girl Recipe Book filled with high protein recipes that takes less than 15 minutes to make 🍳🥗🥞🍴

#highproteinrecipes #healthylifestyle #nutritiontips #nutritiongoals #recipeideas #recipebook #highproteinrecipebook #mealplans #dontskipbreakfast #girlswholift

Load More... Follow on Instagram

follow me on my socials

×