LIFESTYLE – Julia Oh

BLOG

all health, fitness and lifestyle related

10March

MACROS PT.2

10March

MACROS PT. 1

10March

STAYING HAPPY IN 2021

09October

HYDRATION

19August

PERSPECTIVE

INSTAGRAM

Muscle is how you build a body you feel good in an

Muscle is how you build a body you feel good in and don’t have to starve to maintain.

Because no one talks about why the weight keeps coming back… faster every time.

You lose weight, feel good for a moment…
 But then: ➡️ The cravings come back ➡️ Your energy crashes ➡️ You start eating “normally” again — and suddenly the weight piles back on

You think it’s because you didn’t work hard enough…
 When the truth is…
 You didn’t just lose fat — you lost muscle too.
 And muscle is what keeps your metabolism running strong. It’s your body’s natural fat-burning engine.

So every time you start over, it feels harder — because it is.

Your metabolism isn’t broken — it’s underfed and undertrained.
 And cardio-only plans, low-calorie diets, and skipping strength training are making it worse.

If there’s one piece of advice I’d give you — it’s this:
 Don’t skip out on strength training WHILE you’re in a deficit.

If you don’t have enough energy to work out and hit the gym, raise your calories a little bit to give your body the fuel.

Because strength training is how you keep the results.

If this cycle feels familiar WAY too familiar and you’re ready for real, sustainable change…

Click the link in bio and let’s chat.

We don’t focus on weight loss, we focus on weight maintenance so you can lose the weight confidently and not worry about gaining it back.

#weightloss #weightlosstips #fatlosshelp #gymtransformation #weightlossjourney #yoyodieting #hardtruth #gymhelp #motivation #gymjourney #weightlosshelp #strengthtraining

Comment “RECIPES” and I’ll send over our Bus

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 🍳🥗🥞🍴

I used to be the girl who thought meal planning was too much work.

It felt overwhelming, time-consuming, and honestly… I thought I could just “eat clean” and figure it out as I went.

But here’s what I’ve learned:
You can’t expect consistent results from inconsistent habits.

If you’re serious about leaning down, building muscle, or just feeling better in your body this summer —
you can’t keep winging it.

You need structure.
You need a plan.
And that starts with thinking ahead about your food.

This doesn’t mean being perfect.

You don’t have to prep every single meal or follow a rigid plan down to the gram.

But taking just 10–15 minutes to map out what your week might look like can be a game changer — especially when life gets busy.

This is exactly what we teach inside our coaching programs — and it’s one of the first habits our clients implement when they join us.

Why?
Because meal planning is step 1.

It’s how our clients start hitting their protein goals, stop skipping meals, reduce cravings, and finally start to quiet the food noise.

Not by being perfect — but by being intentional.

So if you’ve been telling yourself “I don’t have time to meal plan”...

ask yourself:
do you have time to keep guessing, restarting, and feeling stuck?

If not then let’s carve out 20 mins on the weekends to get this done.

#fatlosshelp #shredandbuild #mealplan #howtomealplan #mealplantemplate #samplemealplans #healthyfood #proteinrecipes #nutritiongoals #recipeideas #recipebook #highproteinrecipebook #mealplans #dontskipbreakfast #girlswholift

after 6 years… I’m breaking up with my gym 💔

I know it might sound silly to get emotional over switching gyms — but this place was so much more than just a space with equipment.

I still remember walking into this gym back in 2019 when it first opened.

I had no idea what I was doing. I was nervous, intimidated, and unsure of myself… but I showed up anyway.

I was still learning how to lift properly, stuck in my HIIT days, fumbling through machines — but something in me knew I wanted more.

I wanted to grow.
I wanted to become someone stronger, inside and out.

From hitting my long time goals of squatting two plates and deadlifiting over 250lbs, I pushed past so many fears and limitations to really uncover what my body was capable of.

But more than the physical milestones — this is the place I found my confidence.

It became the place I felt the most me. It’s where I felt safe. Empowered.

So comfortable that I started filming my workouts, sharing my knowledge and evolving it into JOH FITNESS.

I mean what a full-circle moment — knowing that now I get to coach other women who once felt how I did.

Women who were scared to start.
Women who didn’t believe in themselves yet.

And now I get to guide them into becoming stronger, more confident versions of themselves — all because I took that first scary step years ago.

So yeah, anyways all this to say, I’m moving gyms! And you’ll be seeing a new background from me :’(

If you also feel a weird attachment to the gym, know that you’re not alone!!!

#gymthings #fitnessjourney #girlswholift #fitnessmotivation #fullcirclemoment #onlinefitnesscoach #gymconfidence #strengthtrainingforwomen #gymtransformation

hitting reset this summer 💫 Ever since I moved

hitting reset this summer 💫

Ever since I moved into my new place, I’ve been refining my morning routine to not only support my fitness goals… but to help me feel good—mentally, physically, and emotionally.

No phone. More peace. High protein. Gentle movement. Intentional mindset work.

Whether I’m in a fat loss phase or just getting back into routine, starting my day with structure (and softness) sets the tone for everything else to flow.

It’s not always perfect—but these small wins in the morning help me:
✔️ stay consistent with workouts
✔️ hit my protein goals
✔️ manage stress + energy
✔️ actually feel excited to show up for myself

Let this be your reminder that your mornings don’t need to be rushed or chaotic.

Even a few simple habits can change how you carry yourself through the day.

#shredandbuild #morningroutine #fatlossjourney #fitgirlhabits #summerreset #healthyroutine #fitnessmotivation

hmmm who would’ve thought... Need a full week o

hmmm who would’ve thought...

Need a full week of workouts & accountability to get the momentum started?

Comment “BUILDHER” for a free week trial to our training app.
 There’s a reason why sticking to the basics works.

Hydrating with 2L of water. Training in the gym 3–4x per week. Hitting your 10k steps.
 But it’s not just about doing these things…
 It’s about doing them consistently.

Your body doesn’t need more. It needs less — but done well.
 More consistency, not more chaos.

When you bombard your body with too much — and you try to change everything all at once.
 1. You can’t stick to it. 2. Your body can’t adjust. 3. And you end up stuck in the same cycle again.
 So if you’re feeling tired, burnt out, or lack of energy… stop doing more.
 I promise you, just start with these 3 simple habits.

And commit to it for a month.

#trusttheprocess #gymgains #strengthtrainingforwomen #gymgirls #girlswholift #gymtransformation #fitnessreel #fitnessmotivation #foodisfuel #healthymetabolism

Load More... Follow on Instagram

follow me on my socials

×