The Strong & Sexy Show
The Strong & Sexy Show is a weekly podcast by Julia, a coach and nutrition professor, aimed at women who want to break the cycle of starting over. Each episode covers building a sustainable body and life, focusing on weight loss without punishment and discipline that feels pleasurable. Julia shares personal stories from her travels, date nights, and everyday moments. The show encourages women to stop negotiating with themselves and embrace their strong, sexy, high-standard selves.
Episodes
Episode 64: Life Update: I MOVED
I am now living in a fabulous, small town and I’m loving everything about it so tune into today’s episode get all of the inside scoop of what is happening inside of my life. I cannot wait to share more and come over to me on Instagram @juliaamary let me know what’s also going on in your life.
7 secrets to losing 70lbs
Come over to my IG @juliaamaryy and let me know which secret you’re going to dive deep on to help you lose the weight. Also DM me ‘Macros’ on IG and I will send you me FREE guide
Ep: 63 The end of a chapter| coming home to me
Seven years ago I moved to Boston, cried the whole drive home from a job interview, and just knew it was meant to be. Now, three days before I move to Connecticut, I'm closing that chapter.This one is recorded in the moment, tears and all. I'm walking through the past seven years: the friendships I built and lost, the dates, the relationships, losing myself and finding myself again. And the goodby
Life Update: The Breakup, The Body, and The Leap
life update: losing the weight back, ending the relationship, and locking back inthis week i'm getting real with you about everything that's been going on. i'm talking about the 13 lbs i've lost and kept off and what actually worked, ending my relationship and getting so much clearer on my standards and who i let into my life, and why pouring into myself first is the only way i can pour good into
Episode 61: Tall Girlies Lift Heavy, Stop Guessing: Why Random Workouts Keep You Stuck
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 e
Episode 60: Same Meals Zero Decision Fatigue: How I Actually Eat Every Day To Maintain My Weigh Loss
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 differe
Episode 59: How I Actually Maintained My 70lb Weight Loss for Years
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 comp
Ep 58: Tall girls are built different and fed different
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 enou
Episode 57: I'm Never Going to Be 120 Lbs. And That's the Whole Point
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'r
Ep 56 The Backstory Why I Go Ham on Everything
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
Ep 55 The Move — Choosing Scared Over Stuck
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
Ep 54 Self-Trust & the Scale
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
Ep: 53. Stop Deciding Every Day (Do This Instead to Maintain Your Weight Loss)
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
Episode 52: The Weight Loss Skill Nobody Taught Me
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
Episode 51: TMB Hiking Diaries Ep. 1 - The Alps Don't Care About Your Plans
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 wron
Episode 50: Motivation Is a Liar
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 inspire
Episode 49: The Glow Up Is Happening Whether I'm Ready or Not
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 over
Episode 48: The Real Glow Up Starts When You Stop Acting Like the Victim in Your Own Life
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
Episode 47: You Don’t Need a New Workout Plan. You Need to Stop Negotiating With Yourself
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 si
Episode 46: Body Positivity Without Discipline Is Keeping Women Stuck
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 lang
Episode 45: The wellness industry made you soft, not stronger
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 becomi
Episode 44: Hot Girls Don’t Need More Motivation. They Need Ruthless Standards.
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 t
Episode 43: Everything Is Changing: Moving, Growing Up & Stepping Into More Responsibility
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 bigg
Episode 42: The woman you need to become to lose the 50 pounds. Which piece are you missing?
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 identitie
Episode 41: You’re the adult in the room now. Stop blaming your childhood
This episode is for the person who didn’t grow up in a healthy household and feels like they are playing catch up now.The habits you have around food, movement, and discipline did not come from nowhere. They were learned. They were shaped by your environment, by what was available, by what felt normal at the time. And when life happens, when things get hard, those patterns can get even more ingrai
Episode 40: My Bikini Body Story: lost 70lbs built sexy muscle now I love bikini season
This is the journey that led me to create the 90 Day Bikini Body Challenge. In this episode I open up about my struggles with body image growing up and how that followed me through high school, college, and even into grad school. I talk about the different phases from hiding in high waisted styles and one pieces to finally stepping into a string bikini with confidence and owning how I looked and f
Episode 39: How to Own Your Hotness in Your Bikini
Welcome to The Strong and Sexy Show. This is the podcast for women who know there is more inside of them. More strength. More confidence. More leadership. More life.This is where we talk about body transformation, self trust, identity, and becoming the woman who can actually hold the life she says she wants. Because strong is not just how you train. Sexy is not how you look. It is who you become.I
Episode 38: Mistakes women make with their weight loss journey leading into summer
Stop sabotaging your summer confidence before it even starts.In this episode, we’re calling out the exact mistakes that keep you stuck every single year as summer approaches. From skipping meals and falling into crash diets, to chasing every new trend instead of sticking to what actually works, it’s time to break the cycle. We’re also diving into the workouts that aren’t serving your goals and why
Episode 37: Summer 2026 Health Trends: What’s Actually Worth Your Time This Summer
What’s actually worth your time this summer and what’s just hype?With so many health and fitness trends popping up for 2026, it’s easy to get distracted, overwhelmed, and stuck spinning your wheels doing things that look good but don’t actually get you results.In this episode, I’m breaking it all down for you.We’re talking about what’s actually effective versus what’s a complete waste of your time
Episode 36: These Are the Words You Need If You Feel Like You’re Walking Through Mud
“Just because it’s hard doesn’t mean it’s wrong.”If you’ve been feeling like everything is heavy, slow, and harder than it should be, this episode is for you. The season where it feels like you’re walking through mud is often the exact season where everything is changing beneath the surface. Growth doesn’t always feel powerful at first, it feels frustrating, quiet, and invisible.In this episode, w
Episode 35: Five Rules That Will Change Your Life for the Better
If your life feels chaotic, it is usually not because you lack motivation. It is because your rules are unclear.In this episode, we talk about the power of personal standards and the simple rules that can completely shift the direction of your life. The truth is, discipline creates freedom. When you live by clear principles, you stop negotiating with excuses and start building the life you actuall
How Heartbreak Raises Your Standards and How High Standards Shape Your Dating Life With Faith
Heartbreak doesn’t break you. It reveals what you were tolerating.In this episode, we’re talking about the kind of heartbreak that changes you. The kind that refines your discernment, raises your standards, and makes you look honestly at what you once accepted in love.Because standards are not walls. They are filters.When a woman begins healing and growing, everything about the way she dates begin
Ep: 33 How to Get from Where You Are to Where You Want to Be
The gap isn’t talent. It’s identity.In this episode, we’re talking about the real reason you feel stuck and it’s not because you don’t know enough, aren’t ready enough, or aren’t capable enough. Most women don’t move forward because they’re still loyal to who they’ve been.You don’t need more clarity. You need movement.We break down why your habits are simply votes for the woman you’re becoming, ho
How to Get Stronger, Lose Fat, and Finally Take Control of Your Health
Most women don’t struggle with discipline. They struggle with ownership.In this episode, we talk about what it actually takes to get stronger, lose fat, and finally feel in control of your health without chasing hacks, extremes, or starting over every Monday.This conversation reframes strength training as more than a physical goal. It becomes a tool for building self trust. Because the truth is fa
Secrets of a Woman Who Lost 70 Pounds and Keeps Getting Stronger & Sexier
The weight loss wasn’t the real win.Keeping it off while getting stronger was.In this episode, I’m sharing the seven real secrets behind losing 70 pounds and not only maintaining it, but continuing to build strength, confidence, and momentum years later.Because most people can lose weight.Very few change who they are while doing it.This conversation is about identity shifts, nervous system regulat
It’s just FUN being strong & sexy
This episode is about the kind of confidence that doesn’t need to be loud to be felt. The calm, grounded strength that changes how you move through rooms, not just how you train in the gym. Real presence isn’t something you perform or hype yourself into. It’s something you embody when you trust yourself and your body.We talk about why real confidence feels different than motivation or validation.
Turning 31 and living the life I’ve built
I turn 31 and this episode is a reflection and a declaration. I’m sharing what 30 taught me about discipline foundation and self trust and why 31 feels like the year I fully step into the life I’ve been building. We talk about the power of being single in your thirties choosing yourself getting into the best shape of your life and surrounding yourself with friends who believe in your vision and ho
Escaping Your “Skinny Fat” Era: 5 Shifts That Made Me Strong & Sexy
In this episode, I’m talking about what it really means to be in your “skinny fat” era and why it’s not a body type, it’s a phase so many women get stuck in. The scale looks fine, but you don’t feel strong, firm, or energized, and most women respond by dieting harder. That’s often the exact thing keeping you stuck.I’m walking you through the five shifts that helped me move out of that phase and in
The Balance Society Trap: Why Calling Every Cookie “Balance” Is Ruining Your Progress
In this episode, we’re talking about the Balance Society trap and why calling every cookie “balance” might be the very thing keeping you stuck.Balance has become one of the most overused words in the health and fitness space. What once meant sustainability has quietly turned into a way to avoid discomfort, responsibility, and honesty with ourselves. When everything is labeled balance, nothing actu
The Dark Side of Fitness: When Food Is Your Master, You’ll Always Be a Slave
Most people don’t talk about this part of fitness.You can eat healthy foods and exercise every day and still feel stuck. That’s because being in control is not the same as being free. When food controls your mood, your choices, or how you feel about yourself, it has too much power.In this episode, we talk about how fitness rules can turn food into something stressful. Calling foods good or bad, fe
What To Do When You Outgrow Your Old Self
What if nothing is wrong with youIn this episode, we talk about the uncomfortable season where your old identity no longer fits and why that friction is not failure but evolution. If you have been doing the habits but they do not hit the same, if coping mechanisms that once worked now feel heavy, or if you feel proud of your growth while grieving who you used to be, this conversation is for you.We
Why I’m bringing Strong & Sexy back
Truth moment:I didn’t lose momentum.I outgrew the old version of this show.This podcast has evolved because I have.Strong & Sexy is no longer about aesthetics or chasing a version of yourself you think you should be.It’s about self-possession.Confidence.Leadership.Embodiment.This show is now a weekly identity activation.A Monday standard.A place where you don’t just consume motivation you become h
Ep. 23: No one was coming to save me
how I finally took radical ownership to lose 70 pounds to keep it off to build lean, strong, sexy muscle all while living my best life. tune in to hear my story about taking radical ownership, finally investing in a coach, and being truly brutally honest with myself, knowing I was the only one that could execute the plan, knowing that I was the only one that could work through things with my coach
Lifestyle Locked In: When Fitness Becomes Who You Are
Are you tired of chasing results only to “fall off” and start over again? In this episode, Julia reveals how to move beyond temporary wins and lock in a lifestyle that feels effortless, automatic, and completely you.You’ll learn:Why short-term results aren’t enough (and how to stop the yo-yo cycle)The BIG DEAL shift from effort to identity so fitness isn’t something you try to do, it’s simply who
Aligned action for a legacy life: building more than just a body
Your body is just the beginning. In this episode, Julia shows you how every choice in fitness, mindset, and lifestyle is either a quick fix or a brick in building your legacy. Learn why aligned actions matter, how to make decisions from your future self, and the simple shifts that keep you at the top for good.You’ll Learn:What it really means to live a legacy lifeThe difference between short-term
Embodied living and expression: stop shrinking yourself and start owning your space
It’s time to stop shrinking and start owning your space. In this episode, Julia reveals how to embody the woman you’re becoming and unapologetically express her through your style, your presence, and your energy. Discover the shifts that take you out of the “safe zone” and into your full BIG DEAL expression, so you can walk into any room with confidence, power, and ease.You’ll Learn:What embodied
Discipline That Elevates: Devotion, Not Punishment
🎙 Episode 19: D -- Discipline That Elevates: Devotion, Not PunishmentFor too long, “discipline” has been twisted into a dirty word something that feels rigid, restrictive, and rooted in guilt. But what if discipline was never meant to be punishment? What if it was actually the most loving, energizing devotion to the woman you’re becoming?In this episode, Julia Mary, founder of Passion for Progress
Glow Through Lifting! Why Muscle is the Mission & Strength is Sexy
🎙 Episode 18: Glow Through Lifting!!! Why Muscle is the Mission & Strength is SexyIf you want to glow, stop chasing skinny and start chasing strong. In this episode, Julia Mary, founder of Passion for Progress, creator of the BIG DEAL Method, and coach helping women lose 40+ lbs and feel badass, pulls back the curtain on why muscle is the mission and strength is the new sexy.Inside this episod
Intentional fueling and food freedom, the badass way
If you’ve ever swung between restriction and rebellion with food, this episode will set you free. I’m breaking down the “I” in my BIG DEAL Method Intentional Fueling & Food Freedom so you can eat with purpose, fuel your power, and finally trust yourself around food.You’ll learn why discipline isn’t about punishment. It’s about deep self-respect, how to fuel for energy, performance, and confide
Become her now. Activate your inner bad ass for weight loss and confidence
In today’s episode of Passion for Progress, I’m diving deep into something I live, breathe, and coach on daily: how to become her now, how to activate that badass identity that already lives inside you.This isn’t about chasing a number on the scale. This is about who you become. I had to step into a whole new identity, a disciplined, confident, sexy, strong-as-hell version of myself, to create the
Secure, Anxious, Avoidant. What’s your food and fitness attachment style?
Welcome back, gorgeous, beautiful, badass woman. In this raw and real episode of The Passion for Progress Podcast, I dive deep into how your attachment style—whether secure, anxious, avoidant, or disorganized—shows up in your relationship with food, fitness, and your body.If you've ever felt like you crushed your macros all day only to find yourself knee-deep in almond butter pretzels at night, th
The three mistakes you’re making, keeping you from losing 20 pounds
Welcome to the Passion for Progress Podcast! I'm your host, Julia Mary, and today I’m revealing the three non-negotiable secrets you need to create the most hot, healthy, and badass summer of your life. 🔥☀️From dialing in your nutrition (without crazy restriction) to ditching random workouts and finally going all in on your goals — this episode is your permission slip to rise, glow, and thrive.We’
Who I was & what I chose to become who I am
Welcome to the Passion for Progress Podcast — I’m Julia Mary, and I’m here to hold space for badass women who are ready to evolve and fall in love with every version of themselves. In this podcast, I share the real, raw journey of who I was, the choices I made, and the woman I’m becoming — all to inspire you to start choosing you today. From growing up as the “tall, big girl” who didn’t quite feel
My Raw Gym Story
From Insecure Beginner to Confident Lifter: My Raw Gym StoryWelcome back to the Passion for Progress Podcast! I'm your host, Julia Mary, and today I'm pulling back the curtain on my personal fitness journey—from an overwhelmed high school athlete with zero gym confidence to the strong, radiant woman I am today.In this heartfelt episode, I’m sharing how I went from feeling judged, confused, and def
Unlock Your Inner Badass: 3 Power Moves Women with Badass Bodies Live By
In this episode, I'm going all the way in with you. I’m sharing the 3 key things that women with badass bodies do differently — and how you can start doing them too so you can finally step into the next level version of yourself.I'm talking real talk — about making the choice to show up differently, for YOU. Not for anyone else. I open up about my own journey, how I went from feeling so stuck and
Episode 10 – Going ALL IN on Your Health Goals (Tough Love + 6 Focus Points)
Welcome back, beautiful souls, to The Passion for Progress Podcast! 🎉 We’ve made it to Episode 10, and this one’s going to light a fire in your soul.Today’s topic? Going ALL IN on your health goals—no more halfway energy, no more excuses. If you’re feeling stuck, frustrated, and like nothing’s working… this is your moment of truth.In this episode, I’m keeping it real with: 💥 Some tough love to sha
Why you don’t look like you workout - even though you do
🎙️ Episode 9 – Why You Don’t Look Like You Work Out (Even Though You Do)You’re consistent. You show up at the gym. You’ve bought the programs. You’ve followed the workouts.So why aren’t you seeing the results you deserve?In this episode, Julia breaks down the real reasons your hard work isn’t translating into visible progress—and what to do about it. If you feel stuck, frustrated, or like your dre
You’re hitting the gym, but where are the results?
Welcome back, beautiful soul! In this fiery, heart-led episode of The Passion for Progress Podcast, we’re diving deep into one of the most frustrating parts of any fitness journey — when you're doing ALL the right things in the gym, but your body just isn’t giving you the results you desire.You’re lifting weights. You’re being consistent. You feel stronger... but the fat isn’t melting, the muscles
My journey to bikini confidence
From Hiding to Thriving: My Journey to Bikini Confidence 🌟👙There was a time when I hid my body—curling up in photos, covering up in oversized clothes, and avoiding the mirror. I didn’t love what I saw, and for years, that shaped how I showed up in the world. But everything changed when I decided to reclaim my confidence, and let me tell you—learning to love your body is NEXT LEVEL.In this episode,
How to Stay Social Without Sabotaging Your Fitness Goals
Let’s get real—balancing your social life with your fitness goals doesn’t have to feel restrictive or overwhelming. You can still go to all those social events, enjoy great company, and live your life without feeling like you’re sacrificing your progress. It’s about making choices that align with your goals while finding freedom and balance along the way.In this episode, I’m diving into how to bui
body recomposition - building your dream body
falling in love with your body takes time, courage, and great awareness around your daily habits chat with me more over on IG @juliaamaryy
Improving your relationship with food is possible
listen in if you wanna hear about my journey of bettering my relationship with food and tips and tricks of how to improve yours you do not have to feel guilty forever and you can fully enjoy meals out with your man, your friends and holidays food is often a source of comfort for us. A quick dopamine hit to fill avoid that we are dealing with in our lives. Learn how to overcome and better your rela
5 reasons you NEED to strength train
there are endless reasons to strength training that will benefit you for life@juliaamaryy
Building Fitness Habit that Stick Longterm
think long term pleasure your health is for life @juliaamayy
Welcome - back story of my fitness journey
WELCOME ❤️so happy you are here listening to my first podcast episode! Happy 30th to me! This is going to be extraordinary ✨
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