Due to trainee volume increasing over the last six weeks, it’s been a little more difficult for me to get out your continuing education, material and podcast. I appreciate your patience and most importantly your friendship and participation in the program. Advise him to take a few moments to listen to this brief update podcast on things to expect, how our training is intensifying through the late spring and summer months not to mention some of the new enhancements to your service in 2026.

I have a new assistant joining me starting next week to help. Ensure information on newsletters are sent out every Tuesday and by now everybody on the team should have received your independent custom check-in.

Much love, I’ll see you in class but for now take a few minutes to make sure you’re informed on updates.

You’re doing an incredible job this season and it’s my pleasure to be able to help guide you in your continuing efforts to achieve homeostasis and optimized wellness in all capacities.

Besos & Biceps,

All “new year, new me” BS aside, I challenge you to be above average and use the time that you have left to consider your wins and where there are breaks in your system. At every level, you’re gonna have obstacles to work around, but the more you trust in your process, the better the obstacles get. Truth be told, a date on a calendar counts for nothing- it’s the habits we commit to building every day on the calendar. 80% of people will quit their New Year’s resolutions by the end of February. Join me in being in the top 20%. It’s less about the WHY and in 2026 more about purpose, intention, and above all, self-discovery. Dig in! New year, new me starts every freaking day, so let’s kick it in the ass.

Love,

Julia

Remember back in the day when you used to play sports, or perhaps the first time you tried that new recipe that you’ve since mastered...

The list goes on and on, and you can apply this to most things that you do every day, seemingly automatically. What if I told you managing your wellness can work the same way? You see, it’s not just a matter of habits, but also neurochemistry. They say it takes 10,000 times to do something before we become the master of it- yet I still can’t fold the fitted sheet, so I don’t know how true that is.

Point & case if you can train your mind to be addicted to things that are consistently holding you back-then you can train your mind to be consistently reactive to the things that propel you forward. Practice doesn’t always make perfect, but it sure as hell builds progression.

More details in today’s podcast....

“Growth is like driving at night in the fog. You can only see as far as your headlights, but you can make the whole trip that way”. In The Secret

HAPPY FALL! If you’re reading this from Northern New Mexico, you already know fall hit hard yesterday, and as we continue to focus on a strong finish to 2025, it’s important to keep building systems that build your success. Today’s Podcast is a continuation of last week, breaking down the acronym of SMART Goal Setting, focusing on the “M” Measurable. Today’s objective is not only to help you continue to focus on clarity, but also to create a system in a process that decreases overwhelm, stress, and uncomfortable urgency. The fact of the matter is, most people don’t even write their goals down; you’re not most people. Vamos.

New schedule dropping this week, let’s start October off strong. PRE-EXISTING members were offering a welcome back special for you to get involved exclusively in October. Contact me directly at 505-240-3687.

For now, I challenge you to plug in. Because know better, do better.

Cheers to a kick a$$ Monday & breaking down a few tidbits from today's podcast. Fact: We're just about 14 weeks away from the end of the new year and just a few weeks out from daylight savings. This is a wise time to start honing in on some details from last week’s podcast, today being focused on the importance of building goals that are specific. After all, this is to help you with the lifestyle, not just your role in the mill coaching program.

This week’s DIY assignment, let's dig deep, get clear, get detailed, and ask yourself, "dude, shut up, what exactly do you want to accomplish?"

Example: I want to drop a couple of pounds before the end of the new year, vs I would like to lose 10 pounds before the end of 2025.

Example: I would like to find more of a margin to invest in myself and my health by eating out /shopping less, vs I'm going to trim the fat out of my budget to save $200 a month.

Why: I wanna lose 10 pounds before the end of the year, so I feel better. I'd like to lose 10 pounds so that I can go on that Wheeler Peak hike with my family this upcoming summer.

Why: I would like to save $200 extra a month for a vacation, vs I would like to sharpen my discipline when it comes to finances to expand my life experiences in the future.

Do we see an above all feel the difference?

Assignment: Pick five goals you'd like to accomplish before the end of the new year. scratch off 3 to 4 of them and let's dial in. Please feel free to share, and I will reply. Reminder, this is the community thread interaction that motivates everybody.

Members: if you have an account on the Body Shop training app, you have received your passcode. New addy is 1337 Gustaf Dr., Suite P- look for the pink "Open" sign.

Coming in hot this morning, my apologies, we had a little hiccup in our regular podcasting due to my travels in Santa Fe. I thought this to be the perfect opportunity to talk to you about how to manage your life, fitness, and nutrition systems when overwhelmed hits and schedules change, giving you a backseat to my process, and reminding you how important it is to stay flexible and be the chameleon of your life process.

Heavy metal may not be for everybody, but I put a special attachment in today's newsletter of something I would like you to be exposed to. On the tough days, I listen to this to remind myself who I am and who I am not, and I find this brings me a great deal of confidence. I hope you enjoy with an open mind, but I did make sure to attach the lyrics lol rock on everybody, looking forward to hearing what you take from today's podcast.

With Love,

Julia

Getting back on track with our weekly podcast on part three of cycle syncing your fitness and nutrition. perhaps one of my favorites so far, is the ovulation phase. This is a great time for energetic expansion, taking on bigger projects, getting in front of the camera, and working in front of or with the public. By now, I hope you're tracking your phases a little more closely, a wise woman that I know you are would be starting to journal the fluctuations you might be experiencing I just for yourself but also for your professionals.

I look forward to hearing how your integration goes in the upcoming weeks. Once we finish this four-week series it's gonna be a part of your check-in so be ready. xo

With love- no better, do better, feel better.

Julia

Good Morning Body Shop Fam,

continuing from last week’s cycle, seeking a mini-podcast, and focusing on the follicular phase. This particular phase is one of my favorites, all about high energy and output! Understanding when to rest is just as important as understanding when we can push a little harder while still being hormonally supportive. I look forward to hearing how the integration of these techniques serves you in the weeks and months to come. Know better, Feel Better.

Greetings Body Shop Fam,

Welcome, today one of this four-part series introducing you to cycle sinking as it is in relation to your fitness and nutrition flow here with me at The Body Shop. Cycle syncing with your fitness and your nutrition (lifestyle as a whole) is a fantastic way to make sure that your body is staying regulated by understanding the behaviors that are most supportive to you hormonally during the various phases of the month.

Menstrual phase Fitness checklist:

•Take the first one to three days off of intense strength, training weightlifting, and Cardio. This is it time for your body to rest and replenish, it's already expanding a lot of energy so help support it by taking a few days of recovery.

•Carve out time for more rest. I understand that sometimes the demands of life affect our sleep, it's imperative that you protect it, especially during this phase.

•This is gonna be a time for you to reflect on the parts of your fitness or professional life that don't require as much demand; i.e. not the greatest time to lead meetings, public speaking, or making a big decision.

•The more you prepare for your menstrual week the week before, the lighter your period will be and the fewer PMS symptoms you will have. The better you can adhere to these methods and give your body rest. The easier the rest of your cycles will be. On the flip side, pushing it full speed through these phases will ensure the rest are impacted negatively as well.

•Using an app or a calendar start tracking your cycles to better map out the activities and behaviors that are most hormonally supportive to you during whatever phase you are in.

•Died should consist of Whole Foods and healthy fats. Try to avoid foods that are higher in sodium and sugar.

looking super forward to the follow-up series next week as always, I will be available here for comments or directly for questions.

Know better, FEEL better.

Cycle syncing involves adjusting your lifestyle, including diet and exercise, to align with the different phases of your menstrual cycle. It's about recognizing how hormones fluctuate throughout the cycle and tailoring your routines to support your body's needs at each stage.

Here's a more detailed look:

Understanding the Phases:

Menstrual Phase (days 1-7):

Rest, light movement, and prioritizing self-care are recommended due to lower energy levels and hormone fluctuations.

Follicular Phase (days 8-13):

This phase features rising estrogen, leading to increased energy and a good time for moderate-intensity exercise.

Ovulation Phase (days 14-15):

Hormones are at their peak, providing high energy levels, making it a great time for challenging workouts and social activities.

Luteal Phase (days 16-28):

Progesterone production prepares the uterus, and you might experience mood changes or fatigue towards the end of the phase.

So what does this have to do with your health and fitness? Maybe on uncertain days, it's not you feeling lazy at all but the cycle you might be in. Join me Monday as we dive into phase one, day, one menstrual phase,e and how to navigate through your fitness in a way that supports your hormones and your nervous system.

Know Better, FEEL Better

Gooooood Morning Body Shop Fam,

The Body Shop has been undergoing a lot of changes recently. Normally we have our newsletter drop regularly on Mondays, however, I've been messaging some things that demand my immediate attention.

All is good in the hood and we're baaaaack.

Today's Focus:

This podcast is built on the most common things I see & hear as a coach; This week I am discussing three of the most common things I see when interviewing clients struggling with reaching success/results. To avoid being stuck in the void of the plateau, check out my list of

The Top 3 Health & Fitness Don't Do's:

1.) Re-introducing old habits as a reward for success. What would you tell me if I said I hadn't had a cigarette for three weeks and to reward myself for the progress I was going to have a cigarette? No judgment, but do you see where I'm going with this?

Invest in your progress & habits that support your long-term goals; not redirect you back into old patterns.

2.) Switching up your workouts & your nutrition too often. If you don't give something adequate time to work, you will never see the full benefit. I.e; the bouncing around method gives you bouncing around results and muscle takes time to grow.

3.) Innovation is different than reinventing the wheel. If you have a coach or a program that you like FOLLOW IT. I have had clients in the past who no matter what I prescribed them, would want alternatives "What do you think of this? What do you think of that?" Honest answer; I think we need to stick to what you committed to originally. Only once we have decided what works can we re-introduce healthily what wasn't working before or better yet what works best.

As Always, Know Better Do Better

The choice is yours.

"When life gets tough, squat that s**t"

Julia Fernandez De Maez

Master Trainer /NPC Athlete/Coach

Loyalty is Royalty wouldn't you agree? Today honing in on this perspective. If we expect loyalty, honesty, and follow-through from those closest to us, shouldn't we be upholding that standard with the visions and goals we set for ourselves? Funny how that dynamic shifts, we even designated days for cheating on ourselves. My question today is this: Are you upholding and honoring the standards you expect from everybody else when it comes to honoring yourself? Food for thought. Today I also went deeper on the power of small goals and why it's essential to break them up into bite-size pieces for long-term success.

Vamos, Plug-In.

Good Morning Body Shop Fam, As we wrap up the first quarter of 2025, it's a great time to revisit the energetics we started the new year off with. What was it at the beginning of the year that was important for you to achieve and are you actively moving toward it? if you're making leaps and bounds this year, I celebrate you. If you find yourself continually starting over, I also celebrate you. In either case, it takes radical responsibility to succeed and fuel the fire to keep laying down track AND enjoy the roads traveled. I have a deck of cards a mentor gave me "Wild Woman Deck" I don't pull a card unless it's calling me and tonight after the dogs, knocked my decaf on my coffee table, quite literally dropped in the card face up was the "Queen/sovereignty" The read was empowering so I wanted to extend it to you. Oddly enough, I recorded today's podcast at 5 PM and this card came to me at 9 PM. I felt it was relative to today's mini-podcast. "Honor the truth of your experience, and stay loyal to the authority within" Good Morning and I mean it when I say, do you have a peaceful day.

As we move into a new season, it's an awesome time to reflect, shift, and perspective from what we learned the last several months, and commit to how we can bring more pleasure into our process whether it be work home, or fitness. Plug-In. how busy is too busy before it's counterproductive?

#bookrecommendation

March content is live on the app

🤍Julia

One-on-one assessment link: https://calendly.com/bodyshopllc/bodyshopscheduler

Greetings, Body Shop FAM,

Expanding on last week's podcast about "life systems" It's easy to say these things "would be nice" It's another thing entirely to make them happen. In today's podcast, I will be talking about trimming the fat out of your TIME and learning to put more of yourself in the mix as a priority. After all, to those responsible for running families, marriages, and businesses if we can't fill our cup, how can we expect to fill any others? Food for thought.

Know Better, Do Better

As we get ready to move into a whole new theme for our continuing education newsletter/podcast in February with life systems coaching; consider this setting the stage.

One of my favorite motivational speakers, Mel Robbins, has long quoted "Motivation is b******t, it's never there when you need it" to some extent I find that to be true. Motivation is very useful, but it can be fleeting at times, especially the times when we are at our lowest or busiest points. It's during these moments it becomes easy to deviate from our visions of greater self, justify the promises we made to ourselves, and fall back into old nutritional patterns/coping systems that may not serve our long-term goal.

At this moment, find the courage to let your vision carry you.

This is where a great divide takes place. Those of us who will buckle under the stress/pressure and settle for what it is; and those of us who don't want average anything in life and are willing to put up a fight for better quality.

No judgment, by the way. If that's you, tired of being tired, and sick of starting your journey over and over again; This is where you develop your discipline muscles AND.... all diamonds must undergo an immense amount of stress and pressure in order to shine. Fight the good fight, focus on progress, not perfection. Adding more insight in today's 8-min podcast, I hope it can serve you in two ways.

All My Love,

Julia

Most people don't need an expert or professional to understand the effects of stress. In today's podcast, I hope to give you some fresh perspective and some solutions you can deploy as soon as you get home today. Town of Taos Staff, this is your call to action to book your scan as discussed in the podcast, your service fee has been covered by your wellness program.

In addition to listening to this podcast, I challenge you to one thing today, some growth homework. Envision the version of yourself that has learned how a better manage your time and your stress. How does it feel to stand in front of him or her when they talk? How do they look different? How do they act and sound different? It's not about redefining the beautiful people we have become, but bringing our best to the surface. With love, have a kick ass day!

Book your assessment with Julia today using this link https://calendly.com/bodyshopllc/bodyshopscheduler