The Strong & Sexy Show

Епизоде

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  Episode 61: Tall Girlies Lift Heavy, Stop Guessing: Why Random Workouts Keep You Stuck 14.09.2026 10мин

  you're in the gym four times a week and still not seeing results. here's the one thing that's actually missing.if you've been hiit-hopping, pulling random workouts off the internet, following whatever's trending with no plan and no tracking, no real idea if any of it's working, this one's for you. showing up isn't the problem. guessing is.today i'm breaking down the actual fix, and it's not more effort, it's structure. for my clients that means a plan i build specifically for their body, living in an app, so nothing's made up on the fly. the split itself: 2 upper body days, 2 lower body days, plus walks. low-level cardio, elliptical, more walking, only gets added in if it actually fits the goal. and progressive overload, explained simply: lifting heavier week over week, tracked, not guessed at.we get into the identity shift too. reach for the 30s, the 45s, even the 55s. strong is sexy, not something to be scared of.your homework: are you actually tracking your lifts? if not, start this week.Come chat over on @juliaamaryy 
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  Episode 60: Same Meals Zero Decision Fatigue: How I Actually Eat Every Day To Maintain My Weigh Loss 07.09.2026 17мин

  What if eating healthy got easier when you stopped trying to make it interesting?I eat a lot of the same meals on repeat and no, I’m not bored, deprived, or living off sad diet food. In fact, simplifying my meals has given me more freedom, more energy, and way less mental noise around food.In this episode, I’m breaking down exactly what I eat on a normal day, why I don’t believe you need a different recipe every night, and how decision fatigue can quietly make eating well WAY harder than it needs to be.Because your life already requires hundreds of decisions every day.
What you eat for lunch probably doesn’t need to be one of them.I’ll share my current go-to breakfasts, lunches, and snacks, where I actually want variety in my life, and why eating the same simple meals can support everything from weight loss to maintenance to building muscle.And no the goal isn’t for you to copy my calories or eat eggs and potatoes for the rest of your life.The goal is to show you that healthy eating can be ridiculously simple.Your meals can be boring.Your life doesn’t have to be.Press play and then take my challenge: pick 3 meals (Come over to IG @juliaamaryy and tell me your 3 meals) you genuinely love and eat them on repeat this week. Then tell me whether simplifying your food made you feel restricted… or FREE.
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  Episode 59: How I Actually Maintained My 70lb Weight Loss for Years 31.08.2026 16мин

  70 pounds down. Maintained for years. Still building muscle. Still losing fat. Still evolving.Everyone talks about losing the weight.Almost nobody talks about what happens after.Because losing weight once is one thing.Becoming the woman who can maintain it season after season through vacations, busy seasons, life changes, maintenance phases, fat loss phases, and everything in between?That’s a completely different skill.In this episode, I’m pulling back the curtain on what it has actually looked like to maintain 70+ pounds of weight loss for years — while continuing to build muscle, lose fat, and change my body without living in a perpetual calorie deficit.Because I don't believe you have to be in a fat loss phase forever.And I definitely don't believe you have to feel deprived forever just because you want to maintain the body you've worked so hard to build.This conversation is especially for my tall girls  the 5'8"+ woman who already knows the basics.You know you need to lift.You know protein matters.You know a calorie deficit creates fat loss.But you're stuck on the HOW.How do I make this sustainable?How do I stop constantly changing my meals and workouts?How do I know when to push and when to maintain?How do I become someone who can actually keep her word to herself?And maybe, underneath all of that, there's a quieter fear:Maybe I'm just going to be big forever.I'm here to tell you: you are not broken. You don't need another diet. You need to learn how to live differently.This is the part of my story I wish more women got to see.Not just the before.Not just the transformation.The after.Because the real goal isn't just losing the weight.It's becoming the woman who knows how to keep it off.🎧 Listen to Episode 59 and then come find me on Instagram @juliaamaryyDM me PROTEIN for my free Protein Guide or CARBSfor my free Carb Guide.And tell me: Where do you feel most stuck right now losing the weight, maintaining it, or figuring out how to make it all sustainable?
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  Ep 58: Tall girls are built different and fed different 24.08.2026 16мин

  Every diet plan, every macro calculator, every "what I eat in a day" video on your FYP was built for a body that isn't yours. This episode breaks down what actually changes when you're tall, muscular, and built to move real weight, the real math behind height, limb length, and muscle mass, why comparing your plate to a 5'3" girl's plate was always going to leave you starving, and what "eating enough" actually looks like when your body has more to fuel. If you've ever felt high-maintenance for needing more food, more recovery, and a different training approach — this is your permission slip. You're not high-maintenance. You're high-output.
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  Episode 57: I'm Never Going to Be 120 Lbs. And That's the Whole Point 17.08.2026 17мин

  I lost a lot of weight the "skinny-bitch way" — and I lost too much. In this episode, I'm getting real about what that cost me (energy, hormones, feeling proud of myself), the shift that actually changed everything, and why most weight-loss advice was never built for women like me. If you're tall, built differently, or just tired of content made for a body that isn't yours this one's for you. We're talking fat loss, maintaining muscle mass, and the mindset it takes to keep it off for good.
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  Ep 56 The Backstory Why I Go Ham on Everything 10.08.2026 25мин

  I’ve always wondered why I go so hard.Why I have such a big vision for my life. Why I want to build so much, experience so much, and create a life that can hold it all.And recently, I realized the answer might go all the way back to when I was 11 years old—when my dad got sick, and I watched my mom slowly lose herself in the process.This episode is the most honest look yet at the deeper why behind the way I live, the way I dream, and the life I’m determined to build.Because sometimes the things we’re most driven to create are a direct response to something we watched someone we love lose.And once you understand the story underneath your patterns, you get to decide: are you still living from the rules you learned back then—or are you finally building your life on purpose?If you've ever wondered why you are the way you are, this one is for you.
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  Ep 55 The Move — Choosing Scared Over Stuck 03.08.2026 26мин

  I'm moving to a brand-new state.No job lined up. No guarantee it's going to work. No perfect plan. Just a decision that feels right—and a whole lot of fear coming along for the ride.Because here's the thing: I'm scared.I'm scared of starting over. I'm scared of not knowing anyone. I'm scared of wondering if I made the wrong decision. And sometimes, if I'm being completely honest, I'm even a little jealous of people who seem settled in the life they've built.But underneath all of that, I realized there was something I'm even more afraid of: staying.Staying in the familiar. Waiting for certainty. Saying "someday" until I look up and realize I spent years wondering what could have happened if I'd just been brave enough to try.And I have a feeling you're not all packing up your lives and moving to a new state—but you probably have a move of your own.The business you've been afraid to start. The relationship you know you need to leave. The conversation you've been avoiding. The dream you've been circling for months.This episode is about what happens when you stop waiting to feel ready and choose the version of scared you actually respect yourself for.Because regret hurts longer than fear does.So the question isn't, "What if it doesn't work?"It's: "What if I never try?"
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  Ep 54 Self-Trust & the Scale 27.07.2026 22мин

  I keep hitting new lows on the scale right now—and weight loss isn't even my goal anymore.And honestly? That's how I know something has fundamentally changed.For so much of my life, the number on the scale held way too much power. It could determine how I felt about myself, whether I thought I was "doing well," and whether I trusted myself to stay on track.But what happens when you stop trying to control your body and start trusting yourself instead?This episode isn't really about the scale. It's about the "scale" we all have in our lives—the number, metric, or external thing we use to decide whether we're okay. Maybe it's your weight. Maybe it's your bank account, your follower count, your relationship status, or your business revenue.The real goal isn't perfection. It's self-trust.Because you don't build self-trust by proving you'll never mess up. You build it by proving, over and over again, that you won't abandon yourself when you do.This is an episode about letting go of control, choosing presence, and becoming someone you know you can count on.
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  Ep: 53. Stop Deciding Every Day (Do This Instead to Maintain Your Weight Loss) 20.07.2026 11мин

  Most days don't fall apart because of a bad food choice. They fall apart because you're re-deciding everything, every single day. In this episode I break down "The Default": a decide-once daily structure (same anchor breakfast, prepped protein/veg/carb, macros logged at one fixed point) that removes decision fatigue before it ever starts. I get into why guessing your portions almost always lied to me, why "one day off" macro tracking quietly turned into weeks off, and why chasing fancy meal prep burned me out faster than just having staples I could rely on. Joy doesn't show up as some extra mindset practice you bolt on. It shows up because the system is already in place.IG @juliaamaryy, come chat.
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  Episode 52: The Weight Loss Skill Nobody Taught Me 13.07.2026 17мин

  I'm standing in my kitchen at 9pm and every part of me wants to open that pantry. This still happens. The difference now is what I do in the next ten seconds.In this episode, I'm breaking down body whispering: the actual skill that let me keep 70lbs off for seven-plus years without white-knuckling a single day of it. Not another discipline hack. Not more willpower. The practice of learning to hear what my body's actually asking for, before it has to scream at me through a binge, a crash, or a burnout.I'm getting honest about how disconnected I used to be from my own body's signals. Overriding hunger. Overriding fullness. Doing it in both directions, overeating for years and then swinging into restriction, never once actually listening either way.I'll walk you through the real question I ask myself now in a moment of craving: is this hunger, or is this a need for comfort, dopamine, distraction? And why that one shift changed everything about how I've maintained this weight, not through forcing my body into compliance, but through actually being in relationship with it.If you've ever felt like your body is something to manage instead of something to trust, this episode is for you.Come chat with me on IG @juliaamaryy
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  Episode 51: TMB Hiking Diaries Ep. 1 - The Alps Don't Care About Your Plans 06.07.2026 27мин

  I just got back from hiking 100+ miles through the Alps on the Tour du Mont Blanc and this episode is arrival day, day 1 in Chamonix, and the first real hiking day, which honestly deserves its own warning label. We start easy: landing in Geneva, getting mistaken for the French president's daughter, Mont Blanc views off the balcony, steak frites and bad EDM in a park. Then day 2 hits going the wrong direction out of the gate, a physical reality check I was not ready for, the ladders that almost took me out mentally, a race against a 7pm dinner cutoff with legs that had nothing left, and a bunk bed hut full of new friends and way too many beans. This is the episode where the trip stopped being cute and started being real.
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  Episode 50: Motivation Is a Liar 29.06.2026 15мин

  This week, I got proof that the dream is real.I created a masterclass. People signed up. People gave me their email addresses. And people showed up live.For a moment, it felt surreal. The thing that had existed in my head was suddenly happening in real life.And then I had to move.And then I had to pack for a trip.And then life showed up with its usual reminder: momentum is easy when you're inspired. The real test is what happens after.In this episode, I'm unpacking the honeymoon phase of a glow up and the moment reality crashes into it. We talk about the high of creating something you're proud of, the nervous system disruption that comes with major life changes, and the challenge of staying connected to your vision when you're living out of boxes and suitcases.I'm sharing the question that followed me all week:How can I make every single day beautiful? And if it's a bad day, how do I still make it count?We explore the difference between motivation and something much deeper. Because motivation got me to launch the masterclass, but motivation alone won't carry me through building a business, creating a new home, nurturing relationships, traveling, and becoming the woman I'm trying to become.What happens when the excitement fades?What do you lean on when willpower runs out?How do you keep showing up when life gets inconvenient?This episode is an honest look at the space between the breakthrough and the next breakthrough—the place where most people quit, but where real transformation actually happens.This week's report card:The masterclass? A.Staying in momentum through the chaos? We're grading that one honestly.And I'm sharing one small commitment I'm making this week to keep moving forward, even if it's imperfect.Because the honeymoon ending doesn't mean the glow up is failing.It means the glow up is getting real.And this is where it actually begins—not when everything is organized, not when the timing is perfect, not when life calms down.Right here.In the mess.
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  Episode 49: The Glow Up Is Happening Whether I'm Ready or Not 22.06.2026 17мин

  The glow up is happening whether I'm ready or not.In this first episode, I'm sharing the bet I'm making on myself, the fear that's rising alongside it, and the decision to trust myself anyway.I'm taking you inside the messy, exciting, uncomfortable beginning of a new chapter — one where I'm no longer waiting to feel ready before I go all in. We talk about what it means to stop shrinking, stop overanalyzing every move, and finally allow yourself to be fully seen.I'm sharing the vision behind my High Standard Women Programme, why my goal is to welcome seven women into this space by the end of the season, and what it feels like to say that out loud before the evidence exists.This isn't a story from the finish line. It's a story from the starting line.We dive into discipline, pleasure codes, body wisdom, pattern interrupts, expansion, and the reality of building something meaningful while navigating uncertainty. I share what I've been avoiding, what I've been afraid to say, and why I believe this exact moment is happening for a reason.If you've ever felt the tension between who you've been and who you're becoming, this episode is for you.My report card this week? An F.Not because I'm failing.Because I'm finally beginning.And maybe that's the most important grade of all.If you feel called to be one of my seven, my DMs are open. Let's talk.Because what's meant for you will arrive exactly when it's meant to arrive.
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  Episode 48: The Real Glow Up Starts When You Stop Acting Like the Victim in Your Own Life 15.06.2026 22мин

  Nobody is coming to save you. And once you really accept that? Everything changes.This episode is about the glow-up nobody talks about not the new workout plan or the aesthetic transformation, but the internal shift that makes all of it possible: radical personal responsibility.This isn't about blaming yourself for everything you've been through. It's not about ignoring pain or pretending life is easy. It's about recognizing that at some point, staying emotionally attached to your struggle starts working against you. When victimhood becomes your identity, growth feels threatening, discipline feels impossible, and change feels unsafe.We're talking about the women who keep waiting for motivation, for better timing, for life to calm down and why that wait is quietly keeping them stuck. I'm sharing the moment in my own life when I stopped needing my circumstances to change before I changed, and a client story that had nothing to do with workouts and everything to do with ownership.Because THAT fit chick isn't lucky. She's self-led.If you've been feeling behind, overwhelmed, or like everyone else just has it easier this episode is your turning point.Your life changes when you stop waiting to be rescued and start leading yourself instead.Topics covered:Why victim mentality and personal growth can't coexistHow to shift from "why is this happening to me?" to "who do I need to become?"The difference between healing and staying stuckWhat self-leadership actually looks like in real lifeHow to reconnect with your own power starting today
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  Episode 47: You Don’t Need a New Workout Plan. You Need to Stop Negotiating With Yourself 08.06.2026 18мин

  Most women don't fail at fitness because they lack the right workout plan. They fail because every single day they're entering a negotiation with their own goals.You've saved the videos. You've downloaded the programs. You know what to do. But somewhere between deciding and doing, there's a conversation happening "Maybe later. I'm tired. I'll restart Monday." and that constant back-and-forth is silently destroying your momentum, your self-trust, and your identity.In this episode, we're cutting straight to the real problem: you're treating your commitments like suggestions.We're talking about why motivation was never the answer, how every negotiation weakens the version of you that you're trying to become, and what it actually looks like to decide once and follow through not because you feel like it, but because you said you would.I'm sharing my own story of switching plans, waiting for perfect conditions, and the shift that changed everything. Plus, a real client transformation that had nothing to do with changing her workouts and everything to do with changing how she made decisions.If you've ever felt frustrated watching other women stay consistent while you keep restarting, this episode is for you.Your results aren't hiding inside a better program. They're hiding inside the decisions you keep debating.Topics covered:Why switching programs is often just avoidanceHow emotional decision-making kills consistencyThe identity of "THAT fit chick" and how to build itPractical rules for stopping the negotiation for goodWhy discipline creates peace (not pressure)
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  Episode 46: Body Positivity Without Discipline Is Keeping Women Stuck 01.06.2026 22мин

  In this episode, we’re having the conversation most women are scared to have. Somewhere along the way, body positivity stopped being about healing shame and started becoming permission to stay stuck. And while self love matters deeply, loving yourself should not mean abandoning yourself.This episode is not anti body positivity. It’s anti settling. Anti self abandonment. Anti using empowerment language to avoid responsibility for your potential.We’re talking about the tension so many women feel between wanting to accept themselves exactly as they are while also knowing they are capable of more. More strength. More energy. More confidence. More discipline. More life.I’m breaking down why self acceptance without self leadership can quietly turn into stagnation, how discipline became the greatest form of self respect in my own transformation journey, and why the goal was never to become smaller. The goal was to become fully expressed.We dive into:Why discipline is not punishmentThe difference between toxic diet culture and powerful self leadershipHow women use “self love” to avoid discomfortWhy confidence is built through follow throughThe emotional and identity shifts behind lasting transformationHow structure creates freedomWhat it really means to embody “that fit chick” energyI also share personal stories from my own journey and client transformations that prove you can love yourself deeply while still wanting growth. Because the strongest women are not choosing between softness and discipline. They embody both.If you’ve been stuck between extremes, either obsessing over perfection or hiding inside complacency, this episode will challenge you to raise your standards from a place of love instead of shame.Because real empowerment is not avoiding discomfort.It’s becoming the woman who can hold herself through it.THAT fit chick isn’t obsessed with shrinking herself.She’s devoted to becoming fully alive.IG: @juliaamaryy
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  Episode 45: The wellness industry made you soft, not stronger 25.05.2026 18мин

  The wellness industry taught women how to stay comfortable instead of becoming powerful.In this episode, I’m talking about the way modern wellness culture has over-glorified softness, self-soothing, “healing,” and comfort while completely under-teaching resilience, discipline, standards, and self-trust.Because somewhere along the way, wellness stopped being about becoming strong and started becoming about avoiding discomfort.If you feel exhausted from constantly starting over every Monday, stuck consuming endless self-help content without actually changing, or like you’ve mistaken comfort for self-love, this conversation is for you.We’re diving into why “listening to your body” can sometimes become avoidance, the difference between healing and transforming, how discipline actually creates freedom, confidence, and peace, why emotional resilience is required for your dream body, and how routines, structure, movement, and standards regulate your nervous system and help you feel anchored instead of chaotic.I also share my own shift from constantly asking, “How do I feel today?” to asking, “Who am I becoming?” and how that changed everything about my body, mindset, confidence, and energy.This episode is for the woman who wants to become strong and sexy, mentally unshakable, calm in chaos, consistent, anchored in herself, and deeply self-trusting. The woman who follows through. The woman who walks into a room and feels grounded in who she is.Because true wellness isn’t staying fragile forever.True wellness is building a strong body, a strong mind, strong standards, and a life that feels grounded, regulated, and fully yours.The goal isn’t perfection.The goal is becoming the woman who always comes back to herself.
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  Episode 44: Hot Girls Don’t Need More Motivation. They Need Ruthless Standards. 18.05.2026 22мин

  If you’ve been stuck in the cycle of restarting every Monday, emotionally eating every weekend, and telling yourself you want confidence while living completely opposite of it, this episode is your wake up call. The reason you still haven’t lost the weight is not because you need another motivational quote, a better morning routine, or more hype. You need standards.In this episode, we break down the difference between the girl who lives based on feelings and the woman who leads herself no matter what. One girl says “I’ll workout if I’m motivated,” turns one bad meal into a three day spiral, and keeps romanticizing the goal body without accepting the discomfort required to build it. The other keeps promises to herself, trains even when she’s tired or emotional, stops treating every craving like an emergency, and asks one powerful question every day: “Does this align with the woman I said I’m becoming?”We’re talking about the real reason some women transform and others stay stuck. It’s not genetics, motivation, or having more time. It’s identity. It’s standards. One woman reacts to life while the other decides who she is and moves accordingly.This episode dives into the uncomfortable truth that most women are addicted to temporary comfort while still wanting elite confidence, elite energy, and an elite body. We unpack what becoming “THAT BITCH” actually means: building self trust, emotional regulation, discipline, and leadership over yourself. Because the weight loss is never just about the weight. It’s the external proof of an internal transformation.You’ll also learn what ruthless standards look like in real life: hitting workouts when life feels messy, prioritizing protein, walking daily, ending the all or nothing spiral, protecting your sleep, saying no to temporary dopamine, and choosing your future self over your current comfort.This is the episode that will challenge you to stop waiting for motivation and start becoming the woman you envy. The woman with grounded confidence, undeniable energy, strong habits, and a body that reflects her standards.You do not need another fresh start. You need standards so high that your old habits no longer fit your identity.THAT BITCH doesn’t wait to feel motivated. She moves because she decided who she is.
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  Episode 43: Everything Is Changing: Moving, Growing Up & Stepping Into More Responsibility 11.05.2026 24мин

  Everything is changing right now. In this episode, I’m opening up about stepping into a completely new chapter of adulthood through moving, growing, taking on more responsibility, and realizing that the life I once prayed for is finally here.We’re talking about what it feels like to outgrow old versions of yourself, leave behind what’s familiar, and navigate the emotional weight of building a bigger life. From the excitement of expansion to the reality of bills, stress, uncertainty, and identity shifts, this episode is an honest conversation about becoming someone new in real time.If you’ve ever felt excited and terrified at the same time, if you know you’re being called into a bigger season but feel scared to leave the comfort of the old one behind, this episode is for you.This is about learning that confidence isn’t built before change, it’s built through it. Maybe adulthood is really just learning to trust yourself with the life you once dreamed about.
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  Episode 42: The woman you need to become to lose the 50 pounds. Which piece are you missing? 04.05.2026 22мин

  You’re doing the workouts. You’re trying to stay consistent. You want to feel confident in your body so why does it still feel like something isn’t clicking?You don’t need more motivation you need an identity shift. If you keep starting over, doubting yourself, or waiting to feel ready you’re missing key pieces of the woman you’re trying to become.In this episode, I’m breaking down the 4 identities that make up the Strong and Sexy Woman the Discipline Diva, the Unshakable Self, the Sunshine State, and the Anchored Being.This isn’t about doing more it’s about becoming the woman who naturally shows up that way. If you’ve been feeling inconsistent, stuck in your head, or like you’re missing that it factor this episode will help you see exactly where your gap is and how to start stepping into her.Find your gap, fix it, and finally become the woman who actually follows through.message me on IG @juliaamaryy and get you to become your best self to finally lose the weight for good