Exercise & Over-Exercising – Episode 3: PaleOMG Uncensored Podcast

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I always believed calories in-calories out when it came to weight loss and weight management. But after competing in CrossFit, limiting my caloric intake, and working out multiple times per day – I finally figured out that was not the case. My body was inflamed and yearning for more carbohydrates and less exercise. But I was too addicted to exercise to see the full picture. My workouts began to suffer and my body continued to progress into a constant state of stress. There was no recovery in my life and my body began to show it.

It wasn’t until I gave up competing, gave in to more rest days and started feeding my body properly that I began to see results. I slept longer at night, I slowly began to lose weight and the inflammation in my body reduced, I listened to what exactly my body was craving and ate those things, and I became a much MUCH happier person.

I had no balance in my life for so many years. I would either completely limit my food intake or eat everything in sight. I would not workout at all or workout multiple times per day. I would completely hate everything about myself and constantly talk down to myself instead of putting good energy out into the world. It was a really negative times, that lasted for about 24 years.

I’m saying all this because I see so many other people go through it as well. Thinking they need to starve themselves or just workout more instead of looking at the big picture: workout regularly, take rest days, eat well, stress less, sleep more, and be kind to yourself. It’s amazing how much your body will thank you when you follow those few things.

If you guys have any questions or comments, feel free to leave them below. And if you have any recommendations for podcast topics, feel free to leave them in the comment section below or reach out to me on social media. I put this podcast together for you guys so I’m here to share whatever you want to hear about! Next week, I’ll be covering paleo on a budget!

Episode 3 Links:

Listen to episodes 1 and 2 here!

Episode 3 Transcription:

Juli Bauer: Hello! Hello everyone out there. Welcome to the PaleOMG Uncensored podcast. I feel as though I need to start introducing myself, since I haven’t done that in the past two. I’m just really getting my shoes on; getting going. Whatever the hell that means.

Last week, I had a bunch of you, thankfully, let me know that I suck and I need to suck less by writing down kind of an overview of what my topic is going to be so I don’t get lost. Because I tend to do that. But I will get lost, even though I have an awesome overview planned out; I’m just letting you know ahead of time.

Anywho. Today we are going to be talking about exercise and over-exercise. Ooh, what a fun topic. I have done both in my life, so I want to kind of tell my story about that. I always thought calories in, calories out. So if I was eating a certain amount of calories, the more I worked out, the more weight I would lose, or the more muscle definition I would see. I always had this kind of belief in that. But we’ll get into that in a little bit.

I want to talk about kind of my history with exercise. If you’ve seen my Instagram or my blog, every Monday I post what I did, when my rest days were. I also share once in a while what I ate in a day, and I give you free travel workouts and on-sale fitness apparel and new workout music, and sometimes I kind of just talk about motivational stuff; what’s kept me motivated and excited about exercise in the end. So, I’m just going to talk all about that. You can always find more details on www.paleomg.com every Monday if you want to know details about more exercise.

But first, let’s talk a little bit about history. Let’s go back in the books, guys. Of Juli Bauer; now Juli Bauer-Roth, to the history of her life. Because I can tell you one thing; I was not always into exercise. And I definitely am at this point, but it was a taught skill, that’s for sure. So really, my first interest, I was always outdoors and doing things outdoors, but my really first interest in any sort of exercise was swim team. We had a pool at one point; my parents and I, we lived in an apartment when we were between houses, and my mom said I tried to jump in the pool and almost drown, so she put me in swim lessons. Quickly fell in love with this pool when we moved to a new house; this neighborhood pool, so I joined on the swim team there. I didn’t have any exercise prior to that, I didn’t do really any sports, so swim team at 9 years old was my first regular practice exercise on a daily basis. I was hooked to it, I loved it, and I was pretty good for a little kid. Nothing to write home about.

After swim team; once I got kind of to my teenage years, and I was swimming in high school swim team as well as summer swim team, I kind of dabbled in the gym, because they would tell us to go lift weights. At that point I didn’t know what that meant. So I would just do regular machines, like the biceps curl machine; anything that was in there. And I would just mess around. I did lots of Stairmaster, kind of elliptical. But it was more so to just kind of dick around with my friends at that point in high school.

And then I got mono at some point in the middle of high school, like really bad. I was out; I think it was mono. It was some kind of illness. But I was out of school for a month, and that was during swim team. And I kind of just lost a lot of energy from that, and I never could come back to swim team fully after that. I would do swim team a little bit in the summers, but I just never really could commit, because I just lost the endurance that I had built up over the years. And it kind of sucked to get it back, so I gave up on it.

I dabbled on and off with exercise for a long time. I felt really uncomfortable going to a regular gym, and like going to the rec center at college, I really felt uncomfortable. I remember walking in there and feeling so overwhelmed, because it was a busy time, like 5 p.m. or something. All these people who looked in such good shape, and I felt so out of shape, and felt really lost in the gym so I would just walk back out. I was so humiliated that I had just walked out, and walked out. It was just a really intimidating thing for me.

So since I felt intimidated in the gym, I decided to train for a half marathon. It just gave me a goal that I could do outside instead of going to workout in the gym. And if you live in Colorado, you know that we have a ton of sunny days, so even when it snows, you’re able to run pretty quickly, especially if you’re dedicated, you’re able to run outside pretty quickly just because the sun is shining. So I trained for a half marathon, and did my first half marathon, and my only one, because I was like, well I never want to do this again. But it gave me a goal, and I started to see my body change. The shape of my legs changed a little bit, I felt that I had more calves. My arm definition changed a little bit. Because while I was doing this half marathon, since I didn’t want to go to the gym, in my apartment at the time I would; oh my gosh. You guys, my dog loves the gym, because he always comes to my Crossfit gym, and he just stopped in his tracks when I said gym! Oh, he’s going to start whining.

Anywho. Ok, so since I didn’t want to go to the gym and I was just running; in my apartment before I would go running, I started doing pushups, and sit-ups, and air squats, and then I got a couple of bands, those exercise bands you can get just at Target, and I started doing biceps curls, and triceps, and looking up all these different movements I could do. So I started seeing some muscle definition. I was like; ok, this exercise is actually making sense. It’s happening.

So I did my first half marathon, and then I didn’t really have a goal after that. So it was on and off with exercise, just really not interested in anything until I found Crossfit. And I kind of talked about that in the first episode. So when I found Crossfit, I started doing it on my own and teaching myself all the movements, and really fighting through form, and fighting through building up strength. So I started doing competitions, and when I decided I wanted to do competitions, I created a strength training, I don’t know, thing for myself. So I started doing two-a-days three times a week, and I was doing Crossfit 6 to 7 times a week. So I was doing a good amount, and then strength training on top of it. And during that, I made it to my first regionals, and that was in 2011. And I believe that; I think I made it, I don’t know, 13th, 11th? Something like that. And I was so happy, I couldn’t believe I made it to regionals, the Crossfit regionals, I was so pumped about that.

And then after that, I began working at multiple Crossfit gyms, so I was working out all the time, just because I would have time between classes and other coaches would be there, and they’d be like; do you want to work out? So I would work out. And then I’d go to the next gym, and the same thing would happen; do you want to work out? Yeah. And then a bunch of people would meet up; we’d meet up in these big groups and just do little, not competitions, but workout with each other and compete against each other.

So I was working out sometimes three times a day, I was working out all the time. And then I went to regionals the second time in 2012, and I think I finished 8th that time around. So I had a ton of endurance; I was really able to hold on pretty well. My strength was nothing to write home about, but it was decent. Just compared to other women, so many women in the Crossfit games are so incredibly strong and I wasn’t the strongest. But between that 2011 and 2012, I put on about 30 pounds and totally was muscle. To be able to lift on a regular basis and be squatting extremely heavy weight, you’re obviously going to put on muscle, you’re body is going to change. So I gained about 30 pounds, but I looked at myself in the mirror and I literally did not recognize myself, and I was very uncomfortable at that. I kept trying to tell myself, “you want to make it to the Crossfit games, you have to put in this energy and your body is going to change and you’re not always going to be content with it.”

I just was not happy with it. I didn’t recognize myself, and I wanted to recognize myself. And I just couldn’t wrap my head around that I was eating healthy, I honestly wasn’t eating enough when I look back, because I was like, well I’m gaining weight because I’m eating too many carbs, so I limited my carbs. I would up my fat, and be like; I only need fat, and I’m working out so much there’s no reason that I’m gaining weight. When I look back at it now, it’s because I was so inflamed. My body was never able to recover, that I was in a constant state of inflammation, and my body was, not bloated, but bloated in the way that it was just very unhappy. And it was very unhealthy. I didn’t understand that, because I thought; “If I’m only eating this certain amount of calories, and I’m working out 3 to 4 times a day, this makes no sense why I feel this way.” Yeah, I was just kind of an idiot.

So, at one point, I was so unhappy, and I looked in the mirror, I didn’t recognize myself, so I said, “I’m done with this.” I’m not competing anymore. I injured myself in a competition, I injured my shoulder. So that kind of made me step back and reevaluate what I wanted. I just was like; ok, competition is not for me. I don’t want to injure myself again. I want this to be a lifelong lifestyle. I wanted to live a really healthy, long-term lifestyle and not be going through surgeries because I was trying to snatch a certain way. I want to do Crossfit forever, and me competing and injuring myself wasn’t going to get me to do Crossfit forever.

So I gave up crossfitting; I’m sorry. {laughs} I did not give up crossfitting. I gave up competing, and I started to rest more. I was like, you know, I’m just going to rest whenever I feel like. And before, I was working out 6 to 7 days a week and my rest days were active rest days, so that means I would go for like a 4 mile jog. Eww, no. that’s not giving your body rest. Whatever works for you; I’m not saying any of what I do works for other people. But, I was not letting my body recover whatsoever.

So I started adding in more rest days, and I felt so good. I just felt more energized, I felt happier, and I started decrease my weights. And I get this question a lot, so I just want to kind of hammer this home. I started decreasing my weights; and there’s no rhyme or rhythm or whatever about what weight I chose. But let’s say we did a 95-pound thruster, I pushed it back to 85 pounds, and then slowly moved it back to 75 pounds. And before I knew it, I was getting weaker. And I really just tried to do a weight that I knew I could hold perfect form in. that my knees weren’t coming in, I wasn’t leaning forward, or leaning back, or whatever else. I wasn’t rounding my back, anything. I made sure I kept perfect form. So I continually started to drop my weights down, and got weaker and weaker, so I had to drop my weights down even more. But more than anything, I just concentrated on movements.

I think with Crossfit, people are always like, “Oh I know this person who got injured, or this person had to have surgery because of Crossfit.” No, they had to have surgery because they’re a f*cking idiot. Why did I injure my shoulder? Because I was an idiot. I was like, ok I’m going to try this weight. Even though I was uncomfortable with it. We all have something in our brain; ok I shouldn’t say that. Most of us have something in our brain that says, “You know, this doesn’t feel quite right.” Even if we can’t pinpoint why. And I was an idiot and went for the weight because I wanted to get the most weight at that competition. I did not, just FYI. And I injured my shoulder from there. It’s totally healed; well, it’s not totally healed, but I haven’t had to have surgery or anything like that, knock on wood.

So I just limited my weights, I didn’t change any reps or anything like that, I just cut numbers back. I did a little running stent for a while, did some spin classes, and then I was like; ok, this is so boring. I hate running, I hate spinning, that’s just not for me. So I went back to Crossfit. And I was doing Crossfit still at the same time, I was just adding in some running at the same time, and still wasn’t seeing the results that I wanted, necessarily. But I also wasn’t thinking about it.

So when I decided to quit competing, I also did this; I said, “f*ck it.” I’m going to eat whatever I want, I’m going to workout when I want, I’m going to rest when I want, I’m going to be happy. That’s it, at the end of the day. I’m going to make myself happy. So whenever people are like, “what did you do?” I’m like, “I said f*ck it.” So I stopped worrying about looking at myself in the mirror, I stopped obsessing over the cellulite on my legs or whatever f*cking bullsh*t women obsess about. I stopped obsessing about that. And over the next 3 years of decreasing my weights and not f*cking stressing out about every single detail about myself, and taking more rest days, so instead of working out 6-plus days a week with multiple workouts I was doing one Crossfit workout a day, and I was working out 5 days a week and taking two rest days. And I started, my body started completely changing. And this took about 3 years of my body changing and looking less inflamed. And when I look back at photos, and I’ll link one of the blog posts. You can see that my face just looks inflamed; it looks like, I don’t know, like I’ve been drinking a lot and eating a lot. And I wasn’t at that point, that’s the inflammation that had built up in my body.

So when I started eating what I wanted; I want to preface that. I don’t eat gluten, and that being said, if I go to a wedding, I always eat the wedding cake, gluten or not. But I always eat gluten free because gluten f*cks up my stomach. I’m not celiac; I’m not dead sick when I eat gluten, but my stomach is terrible, and I’m sick for a good amount of time. So I stay away from gluten most of the time; 99.9% of the time. But I added in rice. So I hadn’t eaten rice in probably 3 years, unless I had gone to maybe sushi or something. But I had stayed away from rice pretty much altogether. I stayed away from white potatoes, and I stayed away from gluten free bread. And I’ll link my favorite gluten free bread in here, because I really like this brand and it does well with my stomach.

But, I started adding those things in. I started adding in rice, and potatoes, and having gluten free bread when I wanted it. And my body was thanking me; it needed more carbohydrates. And I figured out that white potatoes settled in my stomach a little bit better than sweet potatoes, so I kind of played a balancing act with that. But my body was yearning for more carbs, and I was cutting it back because I was always taught that you don’t need carbs; a carb-free diet is the way to go. And for some people that works well, but it obviously wasn’t working well for me. So adding in those carbohydrates, not stressing about my body; lifting less, and working out less was really what changed my body. People don’t understand that; they think you need to work out a crazy amount of time.

With Crossfit, you’re giving it all you have. We’re lifting and we’re giving an all out sprint for say 10 minutes. Giving everything you have, it’s going to be different to the body than a long hour run. So I needed those carbohydrates; I needed to listen to my body. And that’s it at the end of the day. And when I finally did, I was really able to understand what it needed, and it didn’t need as much exercise as I thought, and it needed more food than I thought. It’s pretty amazing, because people always think the opposite. And whenever I tell them this, they’re always like, “Oh, my body is not like that.” I’m like, well maybe it is. Maybe you just haven’t listened. Because I thought that same exact thing just about 4 years ago, so it’s not that long ago.

So, more than anything, I really think the exercise as well as food, but we’re talking about exercise today, is really about finding balance. You have to find a workout that works for you, and you have to find a schedule that works for you. And you need to give your body rest. Stop obsessing about all the details, stop obsessing about this dimple, or this ripple, or whatever the f*ck it is. You have to stop obsessing because you obsessing creates stress, which f*cks up your cortisol, which leads to weight gain! And I don’t know all the science, but I know that’s true, and I know that was happening with me. Hi, Jackson doggie! You’re the best.

In regards to exercise, this is kind of past that note; if you’re a person who hates exercise; please understand that I did too. I hated exercise. Doing my first 5 burpees, I said, “F*ck this, I’m never doing it again.” And now, I’ve done, I think 150-plus burpees in a row without stopping. You can teach yourself to like something. That’s just true at the end of the day. I’ve taught myself how to cook, I’ve taught myself to enjoy cooking. I didn’t like doing that at the beginning. I didn’t like exercise, and I’ve taught myself to enjoy exercise. Do I want to exercise every day? No, and I don’t exercise every day. But, I know that it’s something I should be doing. I don’t want to f*cking brush my teeth every night. I don’t want to floss my teeth every night. And I do both of those things, because I know they are good for my health, and nice teeth are better to look at than ugly teeth; right? Right? So I brush my teeth every night, I floss my teeth every night, because I need to do that. Exercise is the same thing. It is good for your health, it something you should be doing. It’s going to increase your longevity in this world.

Think about all the people who don’t exercise out there. Our world is mostly full of people who don’t exercise. Be a step above that. Prove that your body is worth it and you can take control of it. I think that’s so important, and what Crossfit has given me is control over my own life, and over my own destiny, and I’m able to see all these changes. And no, did I see changes right away when I started Crossfit? No. did I see changes when I started my marathon? No, not exactly. You see small changes over time, and these changes keep building. So before, I was like; ok, I’m never going to have tone legs. That’s just not how my body is. And my legs have changed, and they’ve morphed, and they’ve toned up. And when I stopped obsessing about exactly how I wanted them to look, they took on a whole new look of their own without me even really trying. I mean, trying is working in the gym, but without obsessing.

I just wish I could go back to my younger self, and just say; keep working hard, and stop f*cking obsessing. Because I grew up so unhappy, so sad that I was never a certain way or I didn’t look like a certain person; you know, just all the bullsh*t out there. And I still see women do that all the time, and compare themselves, and there’s no point. Why not just try to be the best version of you, and continue to be the best version of you over time? I think that’s what’s so empowering about food and fitness. You can create the best version of you by simply eating healthier and exercising on a regular basis. You sure will have bumps in the road, whether that’s illness or; and I won’t say pregnancy is a bump in the road, but you know that changes our body. But things come up, stressors in our lives, and if we’re able to just continue combating that stress with food and with exercise, we feel so much more in control of our own lives. And I’m speaking that from experience and from really feeling so much better because I was able to understand that my body will continue to change and get better and get stronger and get more physically able.

Being able to haul your super heavy suitcase above your head in an airplane and not to have a male figure get it down for you is pretty f*cking empowering. I remember getting my suitcase above; and it was a heavy one because I was on book tour. Getting it above, and a guy was like, you must Crossfit. That’s so f*cking cool! Somebody thinks that right away; and I’m like, I could just get so distracted by that. But taking control of your own life and being able to live longer and live independently and feel so good in your skin is so f*cking empowering, and I wish I could go to every younger woman, or older woman. I still see many older women going through insecurities and I wish I could just shake them, and say; ok, let’s get in the gym, let’s get rid of this insecurity, because you can only go up from here. You can only improve from here; that’s what’s so cool about exercise. It can only get better; you can only get better, you just have to stick with it. Not for f*cking 30 days, not for a year; forever, you have to stick with it. Because you’ve got to brush your teeth forever. It’s not like you can just give that up. It’s not like; well that kind of changes. But always think of parents; you have to clean your child’s diaper. It’s not something you want to f*cking do, but you have to do it. You have to pick them up from school; not something you always want to do, but you do it. Those things in life we should just be doing, and exercise is one of those.

So I press this exercise is so important, but taking care of your body is really important too. So don’t forget that you deserve rest days; don’t forget that maybe active rest days, if you’re a person who works out all the time, maybe active rest days aren’t the best bet. Maybe you need a full rest day. Like, f*cking brunch with your friends; I don’t know, a mimosa. If you’re not into a mimosa, a soda water with lime. I don’t know; the world is your oyster! And that’s what I think about that, guys.

If you have any questions about getting started with exercise, or maybe you’ve been exercising too much. I’m sure there’s a broad spectrum of people out there who maybe listen to this podcast. If you have any sort of questions, feel free to leave them on my blog, on www.PaleOMG.com. I always upload this podcast to my blog, so you can leave questions there, and that’s where I answer quickest. I don’t always answer back to emails, because I f*cking hate emails! Does anybody like emails? I don’t feel like anybody likes emails.

That’s all I got, guys. And the doggie wants to go for a walk, so I better get out of here. But I love you guys; you guys are so awesome. I can’t believe you’re listening to my podcast. Someone showed me that my podcast made number 64 out of the top 100 on the top charts podcast last week; that’s so crazy! I can’t believe you guys listen to my bulls*t! That’s f*cking awesome. I wish I could kiss you all on the lips. Just kiss you! I hope you guys have a wonderful day. Hope to hear from you on the blog; I’ll be leaving those links. I’ve got a whiney dog ahead of me. I’ll talk to you guys soon. Can’t wait to talk to you next week. Bye-bye!

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Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.


81 thoughts on “Exercise & Over-Exercising – Episode 3: PaleOMG Uncensored Podcast”

  1. I really needed to read this. I am constantly bouncing between restricting calories and overeating to working out once every other week to working out six days a week for two weeks then hating my life.

    Really happy to read your feelings on calories in/calories out. Counting calories NEVER works for me and just stresses me out. This was a good reminder for me that what works for one doesn’t work for all.

  2. Thanks for this podcast! This is exactly what I am always telling my clients: eat enough and decrease working out to suit your body. Inflammation and hormone imbalance is a very real side effect from overexercising and/or under eating. I hope people will listen to your podcast today and strongly consider changing how they look at their fitness and food. It really is just a lifestyle – not a 30 day fix!

  3. I love CrossFit! But lately I feel fluffy and inflamed. I feel like I am eating too much, since I feel full all the time. Could it just be the food I’m eating? I don’t know. I exercise about 4-5 times per week so nothing too crazy. Did you ever feel that way ? I know you did somewhat since I just listened to your podcast but feel full constantly?

    1. i felt that way when i was working out multiple times per day and sometimes feel that way when we are in a strength cycle, but not much anymore. a lot of things can lead to inflammation, including lifestyle and stressors so those things are worth considering!

  4. this was great, thanks! Something that I’d love to hear you talk about on a future podcast is how to incoorporate more carbs into your diet or how determining if it’s right for you. I’m usually low carb except occasionally after a workout… I know you mentioned eating more and realizing that your body loved it. Strategies on how to reintroduce it would be super helpful (i.e. How to take note on how your body responds, how often to eat them, how long to give it a fair shot before determining if it’s right for you)! Thanks again for sharing your awesome thoughts!!

    1. you know, i don’t really document anything, i just start adding things back in and watch how my body reacts over time. sometimes it’s good and sometimes it’s bad, but i don’t really have any rhyme or reason, i just play around. i’ll keep that in mind for a random question episode though!!

  5. I really appreciated this topic today. I feel like I’m exhausted by the constant negative thoughts I have regarding food and my body. I have been crossfitting 4-5 days a week for 7 years and love it. But I have also been on a seesaw of extreme restriction, weighing, measuring, limiting foods and then saying F$&CK it and bingeing and eating out of control for several meals, drinking too much wine in the binge process. I’m so good at being perfect then boom I’m sick of it and go off the rails. Sunday-Wednesday I’m great and then a slippery slope of doom to Saturday. I want to like myself and my body. I want balance. I want to feel energized and feel the awesome effects of being fit and healthy but can’t seem to find a way. I have such an unhealthy mind set :(. Wish I could come live with you for 30 days to see how it’s done. You r such an inspiration!

    1. i was like that for sooooo long. monday-thursday were perfect and then friday-sunday were all about ruining all the hard work. when i told myself i didn’t have to be perfect anymore and let myself live a more balanced life, that’s when i was able to regain more healthy habits day to day and those cravings for binging went away. so know that it is possible!!

  6. I have never looked forward to a podcast as much as this one. Or really any media type for that matter. Absolutely hilarious and totally inline with everything I feel about diet and nutrition. I’ve always been active but I’d lose interest almost immediately. After following your blog for a little and pretty much feeling the lowest I’ve ever felt about myself, I started CrossFit a couple months ago and haven’t looked back. The only thing I can complain about is that your podcast isn’t long enough. Well done, Julie. Keep ’em coming.

  7. Kimberley Anderson

    I know you say you don’t count calories. How do u approach your meals from a macro/calorie/quantity perspective? Or do u eat what u want as long as it’s healthy, gluten free and unprocessed. I know many people who eat only paleo but appear heavier than u would expect or have a fat layer they want to get rid of. Would love a podcast on making paleo fit into a lifestyle where u want to be lean and trim without counting every macronutrient.

    1. i will definitely be touching on macros on an upcoming episode! but just to cover a little of it now: i don’t count macros or calories or any sort of quantities, that tends to drive me crazy and make me more obsessive, so i just eat gluten free, try to eat a dense green at every meal along with a protein and cook it in some kind of fat. that’s as far as my counting goes! as for others who eat paleo and may look heavier, that could have to do with their stress or life event or lifestyle or sleep schedule or just the kind of paleo food they are eating. becoming more lean for me really had to do with my stress and inflammation in my life more than anything. so i’ll definitely touch on that sort of stuff in the future! but if you have any more specific questions, feel free to ask away here and i’ll answer them the best i can!

  8. Juli, I just wanna say good job on your podcasts!! I think its so great that you are venturing out and trying something new, and you found out you like it!
    I listened to my first podcast from you today (Episode 3) and I really enjoyed it! Food and fitness is such a huge part of everyones lives and it is a very personal subject. Which is why it is so great to hear your perspective and have you share your experiences. I love how you are so genuine and you say and do what you what, its awesome!

    Keep up the great work!!! Now I’m off to go catch up on the other episodes:)

    1. omg you are pretty much the best, jenna! thank you so much for the support, hope you love many more episodes in the future! and thank you for keeping me motivated to do more!

  9. I love your podcast! This last episode really resonated with me. I too used to work out like crazy and restrict what I ate. It was a destructive path that got me absolutely no where. What a waste of time. Thank you for vocalizing your opinion on the matter. I loved the episode so much I even sent it to a couple of friends. Keep up the great work! You are an inspiration to us all!
    I while ago you were asking for blog/podcast ideas. Have you ever thought about reviewing workout programs? I see a ton of online programs (tone it up, kayla itsines, anna victoria, etc. ) and I would love to hear your opinion on these programs, given your experience as a fitness instructor. Oh and what about doing a post on mastering a pull-up? I’m sure there are other women out there who struggle with that.
    Again thank you! Love your blog!

    1. thank you so much for passing my podcast to other people, that’s so cool! and i haven’t thought about reviewing other workouts, just because I really like my own haha! but maybe someday in the future, if i get bored with my own! and i’ll definitely add that question about mastering the pull up into random questions pile to put in an episode soon!

  10. Hi Julie!! Let me start by saying I love your recipes, content and your amazing personality! Just listened to your podcast. And would love your insite with an issue I am having. You certainly went though periods where you worked out a lot, so I though maybe you have come across this issue….have you ever messed up your hormones and lost your cycle/period (amenorrhea) ? Haven’t had mine since Dec (not pregnant lol). I don’t do cross fit, nevr have, but I do love working out- normally 6 days a week I do an high intensity work out program- like Insanity etc. 30-40 min tops. Everyone keeps saying I am over excercising….. Any thoughts on this I would greatly appreciate 🙂

    1. yeah i definitely had a shit ton of hormonal issues. i went on and off with losing my period, but i was also on a birth control at the time that limited my periods as well, so it’s hard to say where the issues were stemming from. and when i talked to my old doctor, she said i didn’t need to worry about it. i would recommend talking to a doctor about that for sure, it’s worth asking!

    2. Angela – You didn’t ask me and you can totally ignore this but I have struggled with amenorrhea since I was 16. Birth control will mask it too. When I was ready to get pregnant and had not had a period on my own in almost ten years, I tried to heal hypothalamic amenorrhea on my own. After about nine months of seeing a dietician, eating a crap ton more, and cutting back on working out (only 5 days and not running over 3 miles two days and a few spin classes but lifting sessions still very intense) I got one period. It didn’t keep coming back so I eventually went to a fertility specialist who told me I had HA. Did fertility treatments. Got pregnant. Had baby. Then I couldn’t go to the gym so I switched to intense home workouts (Bob Harper video was my biggest go to) on no sleep while breastfeeding and I put myself in even worse hormonal shape. When my son was a year old, I set out to heal it on my own. I literally took off two months of all exercise and then added back in only barre workouts. All the while I fed my body in a surplus. (No I didn’t get fat. I was actually still very lean). That was extreme but I wanted to get pregnant. One day I recognized fertility signs, we did “our thang” and two weeks later, I saw that my intuition was right and I had in fact ovulated on my own for the first time…since maybe high school?? Now THAT child is almost a year old. I am about 8% body fat, lifting four days a week with no cardio 🙁 and eating eating eating to try to get things working again. So like I said, you can disregard all of this if you want since I was “eavesdropping” per say but just wanted to share that HA is very real. Over the years I have read about everything on it I can find and and have experienced it and tried different things to fix it. Every body is different. What your body can handle may not be what someone else’s can. If your cycle is screwing up, that is your body’s way of telling you to listen to it, whether that mean cutting back or eating more or both. If you feel adequately rested then you may just need more food.

      1. Cannot believe I am just seeing this comment now! Thank you SO much Sheena, I really appreciate the feedback and I am glad you “eavesdropped” and congrats on two healthy babies! I am beyond frustrated with this, as I feel healthy, am never sick, but just keep being told eat more and workout less….I struggle with both, bc Iove my morning sweat sessions (it is like my coffee, I feel a mess if I do not work out) and I struggle with IBS, and do not always have a great appetite, I know for a fact I do not consume 2,000 calories a day as advised, so I am thinking my food intake could be the cause….Do you have a normal monthly period now?

      2. Thank you for posting this!!! I am struggling to get my period back… we’ve been trying to get pregnant for a year but not having a menstural cycle makes that difficult. I work out 7 days a week (I use running as my”recovery” days) and I’m desperately trying to end this vicious cycle. Was resting really difficult at first? I feel a little addicted to exercise and have a really hard time backing down. Any tips that helped you?

  11. Loving your podcasts! Keep em coming! I loved how you related exercise to brushing and flossing – just something non-negotiable that you do every day. You are the reason that I started crossfit and paleo, and I’m trying to learn to listen to my body and now I’m feeling and looking better than I ever have. Thanks Juli.

  12. Wow what a transformation. I’m totally new to cross fit…how long are the workouts on average? You mentioned you used to run on rest days and I was curious as to what you do now. Would it be like just a short walk with your dog or something a little more intense?

    1. you can see how long any of my workouts are in any of my weekly workouts posts, but the time i’m actually working in class (not just warming up or going over technique) usually ranges from 12-30 minutes per workout. i don’t do anything on rest days. i walk my dog every day, sometimes 2 times per day, but that walk usually ranges 15-30 minutes, nothing crazy. but if it’s a rest day, it’s just that. sure, i’ll walk the dog like every other day, but the rest is just spent working!

  13. Juli, Is there anything that you don’t ROCK at?! Seriously, your blog is my favorite and each time you’ve branched out it’s been golden. Proud of ya!

  14. Juli I love your podcast! It’s refreshing how real you are. I’ve always have enjoyed your cookbooks but now I adore you as a person too. Your message is exactly what I need to hear! I do have a question for you, what about exercise and adrenal fatigue? While healing from adrenal fatigue what type of movement do you recommend? And how do you know when you’re ready to do more? I’m anxious to heal to be happy, healthy and fit. Thanks!

    1. that’s a tough one. i definitely had some adrenal fatigue going on after competing in cf. what i did was just cut back and took more rest days. at one point (because i was traveling writing a couple cookbooks) i was take 4-5 days in a row off, which i think really helped. but the completely rest and taking that stress off my body really helped and long term, it was creating a schedule that worked with my body, so the 3 days on, 1 off, 2 on, 1 off. that’s really helped me. but speaking with a specialist on adrenal fatigue may be more helpful than just me.

  15. I love this topic! This is something I need! I recently started lifting heavier and my diet has been off because of travel and events, so my solution was going to be workout more and eat less starting tomorrow….Maybe it’s not the best plan. Thanks Juli for reminding me to listen to my body 🙂

  16. this is EXACTLY what i needed to listen to…today and probably awhile back, lets be honest. i really enjoyed your honesty and i just love your blatant language and message. truly great. so THANK YOU.

    also, just started delving into your blog and its awesome 🙂

  17. I jut want to sincerely thank you for this podcast. You’re so bubbly and adorable and I love getting to know you more through the podcast ( I mean that in the non creepiest way possible) I love that you advocate for people to do what works for them and not what society tell us is best. Thanks for this and keep it up!! You inspire more people than you know!

  18. Thank you so much for this great reminder to stop obsessing over every little “flaw” or thing we do not like most about ourselves. Usually I find when I just listen to my body, workout, eat paleo (including rice and white potatoes) and not stress so heavily on how “by the book” I’m doing these things, the better I feel in the long run! Love having these podcasts to listen to and realize we can change our mindset!!

  19. Just want to say that I absolutely LOVED this podcast. LOVED. I did not want it to end. There was only a couple mins left and I was like NOOO. I’ve spent so much time obsessing this really reminds me to keep the right mindset for the best health possible. Its always so easy to just keep obsessing daily for the expected body “results”. Okay so for a podcast idea that would really help me: Im less challenged with the over-working out and more challenged with not working out enough. I’m a member at a CF box and always drop into classes thinking: what is this getting me? I dont have a good process for making goals. A stronger squat? A faster run? I dont know! I dont feel I have a real plan besides dropping into class and hoping for the best. Any information on how to set goals to grow your crossfit abilities and how to stay consistent would be amazing.

  20. So many people have already said it – but I wanted to add that I too needed to hear this! I was listening to your podcast while running on a day that I SHOULD have been resting. I could feel it, but my nutrition has been less than ideal, so I felt like I NEEDED to do a workout. I cut my run a mile short and took a rest day the next day. I’m recommitting to dialing in my nutrition, taking rest days and chilling the EF out. Thank you!

  21. Hi Juli! I found your blog almost a year ago, shortly after I was diagnosed with Hashimoto’s, which is why I started following a paleo diet. I was looking for new recipes and stumbled upon your site and immediately loved your realness and sense of humor! Anyway, I loved this podcast because I used to be a huge over exerciser! I played water polo in college, so after I graduated I felt like in order to stay in good shape I needed to work out all the time and restrict my calories (since I wasn’t swimming 3 hours a day anymore). Sometimes I would just eat Greek yogurt and an apple for dinner, it was awful. I had bad acne and horrible digestion, looking back it was definitely the beginning development of my autoimmune disease. By eating a bunch of foods that obviously didn’t agree with me, under-eating and over exercising for years, this made me super inflamed, and I looked like it too. When I was diagnosed with Hashi’s I started scaling back my workouts, incorporating more low impact workouts like barre and yoga classes and taking more rest days, just listening to my body. That was kind of my “fuck it” moment, cuz I was like screw it I don’t care what I look like I just need to heal and calm down this inflammation. My body completely changed and I look and feel SOOO much better! Sorry that was a novel. I normally don’t post on blogs but this just really resonated with me. You’re the best! Just keep doing what you’re doing!

    1. people truly don’t understand what under-eating and over-exercising really do internally and how it can change our physical appearance as well. good for you for finally listening to your body and taking responsibility for it! hope you’re feeling better than ever!

  22. Thank you so much for this! I have been pushing myself over this past year while trying all sorts of different diets and struggling to lose the “fluff.” Like you mentioned, it’s like I don’t recognize myself in the mirror, and get frustrated and lose hope when not seeing progress despite all my efforts. It’s hard because I WANT to go to CrossFit 5-6 days a week, but I’ve had to start changing my mindset to do what’s best for me and listen to my body. You’ve been such an inspiration that I don’t always have to lift super heavy weights and it is perfectly OK to scale workouts. Some days I’ll feel like pushing, and some days (like today), I may choose to do box step-overs instead of jumping because it’s what I can perform safely at the time. And, if I don’t feel like a WOD that day, I may go to yoga/barre, or go out on a hike, or even take a full-on REST day. So thank you for the reminder that exercise is meant to improve our lives, and not a form of torture. 🙂

  23. I loved this episode so much!
    – I love the way you’re doing these podcasts. (Re:someone saying you were too unorganized, I like that you pick a topic and just start talking – it’s nice and I find it easier to listen to than the podcasts that are super outlined and more class-like)
    – I needed to hear from someone to take a dang rest day, and that it’s ok to chilllllllll on being a freak about everything that goes into my mouth
    – I would love to hear you talk about fueling for workouts. I’ve just started adding more intense strength training to my run all the miles all the time schedule and I’m struggling with how to eat around these workouts.

  24. Juli, thank you so much for covering topics! I Powerlift, and recently started competing, and I’m constantly have to remind myself the importance of rest days, and that pushing your body when your downright exhausted after multiple days of workouts, only makes the weight feel 100lbs heavier than normal, and PRs are out of question, and that sometimes life wins over a workout, and that single glass of wine or dessert is exactly what you need.

    Everything you said about eating rings true too! Once I stopped fearing carbs, and understanding how they fueled performance, my lifts not only went up, but my body has changed in ways I couldn’t ever imagine and I feel happier overall.So thanks for your awesome commentary on the subjects-keep it up! Another great subject would be talking about traveling-how to motivate yourself to workout and how to balance indulging with treating yourself!

  25. This podcast was amazing and I really needed to hear all of this. You have actually inspired me to try crossfit and I have a free introduction class tomorrow at my local gym! It’s scary because I’m overweight, out of shape and haven’t been awesome about following paleo guidelines so my diet is wonky and my body is hating me, but I’m excited to try this and see what it does for my body. Traditional exercises bores the shit out of me, running is bullshit, I don’t do fucking zumba and shit like that. The idea of doing olympic lifts really excites me. If you have any advice for a first timer, it would be greatly appreciated! LOVE YOUR FUCKING PODCASTS AS USUAL :*

  26. Good morning, Juli!

    I am really curious to know if you bother with counting macros and/or calories. I recently got involved with a program that is very macro focused, but it can get obsessive! Similar to the effect counting calories has, it can cause stress. I was wondering if you have found a method, balance of macros, whatever it might be, that works well for you.

    Also!! I am an eating disorder therapist in Denver, Colorado. I used to specialize in working with elite athletes that had/have eating disorders. I would love to talk to you more about your knowledge and expertise in the fitness world, as well as my own, and see what we could learn from one another or even collaborate for a podcast or something!! I love what you do, love your attitude, love the messages you spread and would love to pick your brain!!

  27. Juli, you friggen rock. I’ve been following your blog and instagram posts for a while now and you are such an inspiration. And now I’ve been listening to your podcasts, which are SO awesome, and so informational!! Thank you for everything! I have a question (more like dilemma..), I live in a VERY small town in northern Minnesota. I love working out, but we are SO limited in what we have here in our town as far as gyms and classes go. We have an Anytime Fitness, that’s it. I teach a spin class once a week, but love lifting and want to incorporate more heavier lifting into my workouts. I ixnayed the gym membership a few years ago and have been doing at home workouts incorporating weights but want more. I’ve been wanting to check out CrossFit for a long time now, I workout with a friend that did CrossFit and loved the workouts he had me do, but he moved away. The closest gym (box?) is an hour away. Is there any way to do this stuff at home, and save myself 2 hours in the car? Thank you, again!!

    1. you definitely could, you just have to be really careful about the more difficult lifts. before i joined a cf gym, i just watched a ton of youtube videos to help teach myself the movement and the progressions. and modified whatever i needed to with the gym location i was at – so no kipping pull ups or handstand push ups, etc. but it’s definitely possible, you just need to make sure you’re being careful with weights and movements since you don’t have a coach teaching you proper skills

  28. Thank you for this podcast (& all the woonderful things you post)!! I can relate to your current and previous journey with exercise. I’ve gone through a love/hate relationship with running & lifting for a majority of my life but in the end exercising is always worth it. I’m glad you always talk so much about how everything needs to be balanced and to do what’s right for you. I feel like so many times people pass judgment on what I’m eating/not eating and it gets so frustrating. Thanks for being awesome as always 🙂

  29. I am so glad you talked about this. Even though it’s something I’ve gone through before and have experience with, I needed another person to be there to tell me to calm the fuck down with exercising. A couple years ago I got a little addicted to the endorphins from Crossfit and the awesome feeling of getting stronger so I started going to the gym more and more often. Unfortunately, my body doesn’t like that too much and the more I worked out, the more fat I stored because of the stress. I scaled back my workouts and stressed less about what I ate and the fat melted off and I looked and felt fantastic. Fast forward to this summer. I went on a month-long backpacking trip and didn’t work out and ate everything in sight (not sorry) and of course gained some weight. I’m in the process of losing it now and of course my first instinct is to doallthecrossfitomg, and my body’s response is to store more fat. Again, from the stress of over-exercising. I’ve been getting down on myself because of it.

    I say all this to say thank you for reminding me of what I already learned. I have a very determined personality and sometimes that doesn’t coincide with taking it easy and letting my body heal and adjust the way it needs to. You are great and I’m beyond glad I stumbled upon your blog years ago 🙂

    Also sometimes you respond to weird things I say on your instagram and it kind of makes me feel like the cool girl in school just said hi to me in the hallway.

    1. i tend to only comment to the weirdest, so obviously you’re the weirdest and the bestest around. it’s amazing how our body responds, but we definitely have to remind ourselves the truth at times. keep up the good work and keep taking care of yourself in the best way. thanks so much for all the support!

  30. Hey Juli! I loved this podcast… THANK YOU! I struggle with a lot of that… So let me ask you – how do you do that? How do you just not give a fuck? How do you really let go of all insecurities and be successful with it? I want to be able to let go… to not care… to not feel like I’m not good enough. I want to be content.

    1. i had just been trying for so long – restricting myself, hating myself, working out all.the.time and it wasn’t getting me anywhere. all the work and upset wasn’t making me happy or helping me progress so i was thought “well, this obviously isn’t working. so fuck it.” i was so fed up with doing everything i thought was right and not moving forward in a positive way, so i thought it couldn’t hurt to go the complete opposite. it was just getting to the point of being too fed up and exhausted just wasn’t cutting it for me anymore.

  31. You inspire me Juli! As I’m doing V-ups and planks, must get abs like Juli’s.
    On another note, I’m dealing with lower back pain which has been restricting my workouts/certain exercises. Its so frustrating.
    Have you ever dealt with an injury that took a long time to heal?

    1. i injured my shoulder years ago like i said in the podcast and it definitely took a while to heal, i just had to modify all my workouts around that shoulder and make sure i wasn’t irritating it more. it healed quite a bit but never went back to normal and went it gets a little aggravated again, i just cut back with overhead movements

  32. Just starting out my first couple weeks on Paleo and as an expansion to your Paleo on a budget, maybe foods/ingredients to start out with on Paleo? I know I had a hard time figuring out what things were substituted and alternatives to staples that you can no longer have. I also had a hard time figuring out why I can’t use coconut flour when it says almond flour? Things like that. I am slowly coming along with things that taste great (everything I’ve made off here) and things that don’t taste great (things I’ve made from other places). Thanks for all that you do!

  33. I know I’m slow but I loved this podcast. I wanted to ask you though, when you decided to let yourself eat what you wanted, how did you find balance in not going for junk? The concept of not being so hard on myself for sure resonates with me, but also I feel like when I give myself a free for all, I eat a lot of cookies or a dessert after every meal…which I am pretty sure it’s not rocket science that that impacts my progress..Anyway, just wondering if you found a way to find balance in not being crazy restrictive with yourself without falling face first into lots and lots of dessert…

    1. well not wanting to eat junk food probably took me about 3-4 years then i just stopped craving it all together. i more so wanted to homemade desserts i made myself, but telling myself i could have whatever i wanted actually made me crave overeating and shitty food LESS. it was when i told myself i couldn’t have something that i wanted it 10x more. so letting myself be more lenient when it came potatoes or rice or whatever helped me not crave all the shitty stuff because i was nourishing my body with what it wanted and needed. telling myself i can’t have something just makes me go a little psycho. and remembering that i don’t like to feel overly full so i stop when i’m satisfied. that’s what helped me the most!

  34. Juli- thank you so much for being such an amazing and inspiring woman! I love your blog and am so glad you started a podcast. My question is when starting crossfit how many days a week do you suggest? I was a college athlete and have been more on the obsessive / over exercise regimen. I just had a baby and was able to stay fit through out but the 6 weeks off after giving birth made me realize that I don’t need to exercise daily and it doesn’t need to be for over an hour. I have done crossfit in the past but I was running st the same time and never saw progress and I think it was because I was never resting, like you talked about. I love strength training and weights and would like to give cross fit a go again. What would you suggest? I’m in Denver and would love to go to your gym but I’m on the other side of town:(

    1. awww too bad you aren’t closer to my gym, i’d love to have you. but i would recommend starting out 3 days a week. every gym is completely different and their programming is different, but i would recommend someone starting off at my gym to try 3 days a week for a month and then decide from there!

  35. Catching up on your podcast and just listened to this one… first off, let me say YOU’RE FUCKING AWESOME!! I feel like you’re one of my girlfriends, you’re just super down-to-earth, so thank you!! … anywho. I Crossfit 5x a week… two reasons 1) I just love it and 2) definitely it is my stress reliever. I am a working, single mom of three ages 7, 5 and 4, and I’m also in Nursing school. I have very little time, BUT I schedule in time for the gym no matter what. On top of a very demanding life, I also have a very mean EX husband who’s constantly saying to me “have you looked at yourself in the mirror lately? You look awful.” Now, the old me would’ve totally believed him, BUT Crossfit has given me so much confidence and has been really great for my mental game as well. Thank you THANK YOU for being so genuine and just an overall badass! I hope for your continued success! Love you, love your podcasts!

    1. wow. what a fucking asshole dick tard. i can’t believe there are people out there who would say that to a person. that’s so disgusting. and i am so incredibly sorry you’ve been put through that. but how awesome is it that CF can change your confidence and how you feel about yourself. don’t let anyone talk to you like that and keep being the amazing single mother that you are, proving to your children that confidence helps you kick ass at life!

  36. I always enjoy hearing your story. And I love that Jackson makes an appearance on your Podcast:). Have you heard of Precision Nutrition? I have been doing it for a few months now and really enjoy that I am not on a diet. I am learning ways to balance life, health, fitness and longevity in my habits. If you have heard of it I would love to know what you think. And I hate emails!!! Just cleared out my inbox. Greatest accomplishment of my day. I am loving your BS and can’t wait to hear more of it!!!!

  37. I know I’m late to the party, but I finally got around to listening to this episode and HAD to comment. I have been obsessing SO EFFING MUCH lately and this was EXACTLY what I needed to hear. I’ve been on a long weight loss journey (down 123lbs) and I have been so obsessed with the scale that I haven’t been enjoying my life or even my workouts lately. I’m 2lbs away from my “goal weight” and sometimes I need to just RELAX and enjoy my new, fit body and life rather than tracking and being a psychopath about everything I eat. Sometimes it’s hard to just let it go and eat the extra fucking scoop of almond butter rather than stressing about my macros. Thank you for your perspective on not caring- this is what I am striving to get towards. I know what my body needs, I know how to fuel myself and not give in to binges or shit food, I just need to work on less obsession. Thanks again. And keep on keepin on, your podcasts are awesome.

    1. thanks so much for the support, kate! it’s so easy to obsess which just tends to lead to more stress and more weight issues long term. so good for you for seeing it!!

  38. Hey, Juli! I found you recently and I got your cookbook and let me begin off subject by saying that your fluffiest cinnamon pancakes are BOMB! Even my husband who refuses to give up his precious standard american diet (and continues to grumble about his waistline – smh) even he loves them and that’s saying something!
    Anyway, how you compared exercising to brushing your teeth and it’s just something we have to do really made sense to me. BUT, I am a stay at home mama to 2 under 2, one of whom is 3 months and isn’t quite sleeping through the night yet. It’s cold out, so I can’t take them on a run with me. They are of course on opposite nap schedules so one is always awake (I’m working on it, gahh!) My husband is Navy and he has duty every three days which means he stays 24 hours on the boat, and on the weekdays that are duty free, he gets home in time to corral the kids while I cook dinner. After dinner, bath, and dishes I. Just. Want. To. Go. To. Sleep. But there is usually laundry to fold also. SOOO, my question is what the hell do I do? I’ve tried doing a workout in front of the tv with the toddler awake but she just cries for me to hold her and it’s really fucking annoying doing burps all over the living room, running away from her. Any suggestions??? Or am I just in an excercise-less season of life? I am eating really well though. Right now I’m in the middle of The 21DSD and feeling great!
    Thanks for any and all advice!
    P.S. I love how real you are. And being married to a sailor with the mouth to prove it, your occasional f-bombs make me feel right at home. Love your podcast!!!

  39. Juli, you’re the bomb. I’ve followed your blog for a long time now but I’ve just started listening to the podcasts. I can relate to THIS podcast VERY well. I’ve been doing Crossfit for years and found that my body went through some major transitions. I was pushing myself to the limit in the gym (working out twice a day like you did) but I never gave myself enough time to recover–why the hell didn’t I just sit down and chill? It’s beyond me! haha I never took a moment to see the big picture..exercising is good for the body and mind, but so is rest. Personally, I didn’t rest because I never saw the change that I wanted to see. Which was horrible! Looking back at it, I was actually in incredible shape. I took a step back from the gym and found a balance that worked for me. I’m still working out 5-6 days a week but I know when my body is telling me to “chill the hell out!” So I listen. 🙂

    Anyways, I just wanted to say thank you for all of your inspiration and motivation!! You’z a badass. Keep doing your thang.

    – Brooke Stephens

  40. Juli – just listened to this episode (I am waaayyy behind but catching up on all your podcast eps in a single day) and I just want to sincerely thank you for it! This episode really spoke to me – especially the part about starting to see changes only after you stopped caring so much and focused on doing what makes you happy. You’re definitely inspiring me to make a change in my mindset 🙂

  41. This episode was exactly what I needed to hear. For the last three years I’ve consistently worked out and made healthy eating decisions but this year, thanks to you, I decided to take my fitness to a new level and got a trainer. I see him twice a week and have been going strong for 5 weeks. It was around the 30 day mark I found myself feeling really discouraged that I was seeing the results I’d expected. This episode gave me the perspective I desperately needed. Basically, I need to chill the fuck out and keep going strong, pushing myself during my workouts and continue to make good eating choices and the results will come. Thanks for being the voice of reason as I go on this fitness journey!!

  42. Thanks for this podcast! I sometimes find the working out balence difficult bc for me working out is a major stress relief. I currently do orange theory 6 days a week…. In your option is that to much?

  43. You talk a lot dropping body fat is a result of a caloric deficit, which I completely understand.

    But what happens when you’ve hit the max you can do as a deficit? Averaging 1300 cals a day, and working out consistently (but not overdoing it) but still seemingly can’t shed the body fat.

    Have I restricted too much? Do I need to be eating more to lose body fat? Have I plateaued? What’s the best way to add back calories to my intake without putting on more body fat? I’m so frustrated. I feel like I’m doing everything I can and nothing is working.

    1. i don’t know anything about your background, but that’s extremely low calories for most people. i can’t speak to what YOU need to do since I know nothing about you – your age, your weight, your activity level, your stresses, your normal daily diet, etc. i would recommend talking to a nutritional professional to help guide you with those numbers to ensure you’re at a weight that you need to actually lose weight and that you’re doing it safely. you could also look into reverse dieting – it can be good for someone who has been in too much of a caloric deficit for a while

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