FITBODY Podcast with Julie Lohre

FITBODY
  • 4.7 (14)
  • FITNESS
  • UPDATED WEEKLY

Connect now at ⁠JulieLohre.com⁠ & FITBODY.com Get ready to achieve your best FIT BODY with the FITBODY podcast, hosted by Women's Fitness Expert & IFBB Pro, Julie Lohre. As one of the world's 1st Online Personal Trainers, Julie has helped thousands of women love how they look & feel through her online fitness coaching program. At age 48 and as a 2x breast cancer survivor, she understands the unique challenges women face. Join Julie on a mission to take away the guesswork & help highly driven women supercharge their metabolisms & reach their personal best.

  1. 12/21/2025

    High Protein Waffle Recipe With A Twist (Stay Full for Hours!)

    It Sounds Weird, But This High Protein Waffle Recipe Has a Surprise Ingredient That Works Wonders.Looking for a quick, high-protein breakfast that actually keeps you full? These protein waffles are my go-to meal every single morning—and for good reason. With 50 grams of protein, anti-inflammatory ingredients, and 9 grams of fiber, this recipe is nutrient-packed, hormone-supportive, and ready in 10 minutes.Here’s the full recipe (makes 4 waffles):1 scoop UMP Protein Powder (I used graham cracker flavor) https://www.fitbody.com/products/beverly-international-ultimate-muscle-protein-ump2 scoops Collagen Peptideshttps://www.fitbody.com/products/beverly-international-collagen-peptides¼ cup Whole Wheat Flour2 TBSP Flax Chia Seed Mix (I like Terraseed)¼ tsp Turmeric1 whole eggWater to create batter consistencyDash Deluxe Waffle Maker (https://amzn.to/4lULkzw)Macros (total for entire batch):Calories: 470Protein: 50gCarbs: 36gFiber: 9gFat: 12gTop them with warm blueberries (just microwave frozen organic berries until they burst!) for a naturally sweet, antioxidant-rich syrup.These protein waffles support hormone balance, reduce inflammation, and help you stay satisfied for hours. Perfect for women over 40 who want real results without extreme dieting.

    12 min

  2. 12/13/2025

    30g Protein Rule for Body Recomposition After 40 | What It Really Looks Like

    Why Your Healthy Meals Aren’t Working After 40 | The 30g Protein Solution to Lose Body Fat and Gain MuscleGet the FREE Guide: Reignite Your Metabolism After 35https://julielohre.com/metabolism-fast-track-guide/Stop blaming yourself. If you’re training consistently, eating “clean,” and still not seeing changes in your body composition after 40, this is likely the missing piece.The 30g protein rule is one of the most powerful—and most overlooked—tools for body recomposition in women over 40.After 40, your body becomes less responsive to smaller amounts of protein. This is known as anabolic resistance, and it’s why the meals that worked in your 20s and 30s no longer move the needle. Most “healthy” meals fall far short of what your muscles actually need to maintain lean mass, support metabolism, and stabilize energy.In this video, I show you exactly what 30 grams of protein really looks like on a plate, using five common, real-life meals—and how to upgrade what you’re already eating without extremes or guesswork.You’ll learn:• Why ~30g of protein per meal is the sweet spot for women over 40• How typical breakfasts, lunches, and snacks quietly under-fuel you• Simple swaps that support fat loss, muscle retention, and steady energy• My practical 3-3-2 game plan to start applying this immediatelyThis isn’t about eating more for the sake of eating more. It’s about finally giving your body the signal it needs to respond again.

    14 min

  3. 12/07/2025

    Progressive Overload_ The Secret to Sculpting Your Body 40+

    Transform Your Body: The Power of Progressive Overload (Women's Edition)Ready to finally see results from your workouts instead of spinning your wheels? The key is progressive overload—the proven principle of gradually challenging your body so it keeps adapting, growing, and getting stronger. Without it, you’ll stay stuck in plateaus. With it, you’ll unlock muscle growth, fat loss, and strength gains at any age.In this video, I’ll show you:✔️ What progressive overload is (and why it’s the foundation of all strength training)✔️ 5 different methods you can use to apply progressive overload right now✔️ How to safely increase weight, reps, and training volume without burning out✔️ Simple tweaks you can make to your workouts to keep making progress✔️ Common mistakes people make with progressive overload—and how to avoid themThis is the same strategy I’ve used personally—and the same one I coach my clients to use when they feel “stuck” or aren’t seeing the results they want - even for women over 40. Whether your goal is to get stronger, leaner, or simply feel more capable in everyday life, progressive overload is how you’ll get there.Here are the fractional weights that I use: https://walmrt.us/4qqKr4XStronger is possible. Progress is possible. And yes—breaking plateaus is possible.

    17 min

  4. 11/29/2025

    5 Barbell Exercises That Burn The Most Fat For Women 40+ (Form Tips!)

    Take my Free Metabolism Quiz & see if your metabolism might be holding you back! https://julielohre.com/metabolism-fast-track-guide/Ready to get leaner, stronger, and more defined—without wasting time on workouts that don’t work anymore? These are the 5 most effective barbell exercises I recommend to all my online fitness clients over 40. With form tips for the big compound exercises, you will burn fat while staying safe! If you’re tired of hitting plateaus or feeling like your body’s changed and nothing’s working, this is for you.In this video, I’ll show you:✔️ The top 5 barbell moves that build lean muscle AND burn fat✔️ How to master your form (with real demos and coaching tips)✔️ Form tips for Squats, Deadlifts, Bent Over Rows, Thrusters, and Bench Press on the Smith Machine so that you stay safe - Form Checks Included!✔️ Why these compound lifts are ideal for women 40+✔️ Mistakes to avoid so you can train safely and efficientlyThese are the same barbell exercises I use myself—and the same ones that have helped hundreds of my clients radically transform their bodies after 40. Whether you’re postmenopausal, perimenopausal, or just ready to lift smarter… you’re in the right place.Strong is possible. Lean is possible. And yes—fat loss after 40 is possible.

    22 min

  5. 11/24/2025

    Macro Counting For Fat Loss - 6 Macro Tracking Mistakes (with Fixes!)

    Counting your macros but not seeing the fat loss results you would expect?You’re logging your food, hitting your numbers, and doing your best—but the scale won’t budge, energy is low, and you're wondering what’s going wrong.In this video, I’m breaking down the 6 biggest macro tracking mistakes I see women over 40 make—and how to fix them. These are the habits that sneak in and stall your progress, even when you think you're doing everything right.What You’ll Learn:✔ Why “eating clean” isn’t the same as eating balanced✔ How small bites and forgotten extras can sabotage your deficit✔ The truth about carbs and fats for hormone health✔ Why portion sizes matter more than you think✔ How to spot inaccurate food entries in tracking apps✔ When—and how—to adjust your macros as your body changesIf you’re tired of spinning your wheels with macro tracking, this video will give you clarity, confidence, and a real path forward.

    10 min

  6. 11/10/2025

    I Do These 5 Exercises Each Day for Better Posture Over 40

    If your shoulders feel tight, your neck aches, or you’ve noticed your posture slipping, this is for you. I’m sharing 5 simple posture exercises I personally do every day to stay strong, open through the chest, and standing tall — especially after 40.These exercises for better posture are perfect for home, require minimal equipment, and help you feel more confident in how you carry yourself. They strengthen your shoulders, back, and core — the key areas that support great posture and reduce daily tension.In this video, you’ll learn how to:• Perform the best posture exercises for women over 40• Strengthen your upper back and shoulders for lasting alignment• Improve flexibility and balance through simple daily movement• Stand taller, feel stronger, and move with confidenceWhether you’re working from home, sitting at a desk, or simply want to improve your posture, these 5 moves can make a huge difference.Do them daily to:✅ Lift your chest and open tight shoulders✅ Strengthen your upper and mid-back✅ Improve posture and balance✅ Reduce stiffness and fatigueIt’s never too late to fix your posture, stand taller, and feel amazing in your body!

    7 min

  7. 11/05/2025

    Thinking of Competing_ Which NPC Division Is Best For YOU_ (Women 40+)

    Curious about the 7 NPC Divisions Options for Women 40+? Not sure which competition division fits your goals and body best? This video is for you!Get my FREE Guide to the New NPC Fit Model Division:👉 https://julielohre.com/npc-fit-model-division/Competing in a bikini, figure, or fit model show could be the goal you need to get into the best shape of your life. If you're considering stepping on stage but aren't sure which division is right for you, I’m here to help.In this video, I break down all 7 NPC and IFBB competition divisions for women, including:FigureBikiniFit ModelWomen’s PhysiqueWellnessFitnessWomen’s BodybuildingYou’ll learn:- What the judges are looking for in each division- How much muscle and leanness is required- What type of posing and presentation is expected- Which divisions have Masters categories just for women over 40I’m Julie Lohre—IFBB Fitness Pro and Online Coach—and I’ve worked with thousands of women over 40 to transform their bodies with personalized training and macro-based nutrition. Whether or not you ever compete, I’ll help you build a strong, confident physique you love.Want expert coaching and a customized plan?https://julielohre.com/

    12 min

  8. 11/04/2025

    How To Make a Collagen Pumpkin Spice Latte with Protein Powder

    Want to enjoy your favorite fall latte and hit your protein goals? In this video, I’ll show you how to make a pumpkin spice latte with protein powder and collagen — a simple way to boost your nutrition while keeping all the flavor you love.You’ll learn how to blend Beverly International Collagen Peptides and Ultimate Muscle Protein right into your coffee to create a creamy, delicious latte that’s packed with 17 grams of protein, only 150 calories, and just a few carbs.Get UMP Protein Powder: https://www.fitbody.com/collections/protein-powder/products/beverly-international-ultimate-muscle-protein-umpGet Collagen Peptides: https://www.fitbody.com/products/beverly-international-collagen-peptidesHere’s what I’ll walk you through step-by-step:• How to mix protein powder into hot coffee without clumping• The best ingredients to create a thick, frothy texture• How to add pumpkin puree, flax, and cinnamon for flavor and fiber• Why adding collagen and protein to your morning coffee keeps you full and energizedIt’s the perfect way to upgrade your daily coffee — turning it into a balanced, nutrient-rich drink that supports your fitness goals.✔️ 150 calories✔️ 17g protein from Beverly International collagen + UMP✔️ Low sugar Pumpkin Spice Latte & high fiber | Keto PSL ✔️ Quick and easy to make at homeSkip the coffee shop and whip this up in your own kitchen—it’s the ultimate healthy fall drink!NUTRITION PER SERVING:✅ 150 Calories✅ 17 g Protein✅ 5 g Healthy Fats✅ 8 g Carbs (5 g fiber)Affiliate links:Get the Ninja Blender Here - https://walmrt.us/3VPYGCgGet the French Press Coffee Brewer - https://walmrt.us/3ISS9Ut

    5 min
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Connect now at ⁠JulieLohre.com⁠ & FITBODY.com Get ready to achieve your best FIT BODY with the FITBODY podcast, hosted by Women's Fitness Expert & IFBB Pro, Julie Lohre. As one of the world's 1st Online Personal Trainers, Julie has helped thousands of women love how they look & feel through her online fitness coaching program. At age 48 and as a 2x breast cancer survivor, she understands the unique challenges women face. Join Julie on a mission to take away the guesswork & help highly driven women supercharge their metabolisms & reach their personal best.

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