Welcome to the place that

EVOLVES "U"

Helping women get in the best shape of their life so that they can feel strong and confident in their own skin!

Transformational Health Coaching for You:

 

  • If you dislike looking at your body in the mirror and wish you could love it instead.
  • If you seem to have no time to workout or lack consistency.
  • If you are tired of cycling in and out of diets that don’t give you results.
  • If you love to eat, especially sweets, but wish you could control how much you eat.

THIS COULD BE YOU:

  • Imagine getting out of the shower, peaking at what you see in the mirror and loving it. You will never avoid the mirror again!
  • Imagine feeling confident and sexy in your body because you’ve gotten so fit and strong from consistently working out.
  • Imagine being able to eat the foods you love without guilt or shame!

I CAN HELP YOU REACH YOUR HEALTH & FITNESS GOALS– so you will never have to do another crash diet, extreme workout or wonder if there is something wrong with you!

Established Since 2017

WHO AM I?

I’m a health coach and personal trainer that has worked in the fitness industry for over 8 years now and coached many many clients! My first years in this industry I spent my time training clients 1-on-1 at the gym, park and their homes. After doing this for some years I noticed that most of my clients would come in with the goal of wanting to change how they looked, their physique. They wanted to look sexy, attractive, fit and feel good about themselves. But my coaching during our 1-on-1 sessions was not enough to get them to their goals.

As I learned then and teach my clients now, working out hard– no matter how hard it is- is not enough nor is it the answer to getting in the best shape of your life, it’s only part of it. 

At this moment of my life I embarked on a trip to learn how I could best support my clients in reaching their health and fitness goals. I acquired knowledge about nutrition, general health, sleep, holistic approaches, stress management and obviously more exercise. But yet I could not figure out how to best help my clients, I found that when I detailed an exact plan for a client, they would not follow it- they resisted! Or they would follow it for a while and then fall off!

Along this journey of searching for answers I eventually found  BEHAVIORAL HEALTH COACHING and found the answers I was looking for. You see we are not all the same, we don’t all live in the same environments, experience the same struggles, like the same foods, live the same lifestyles etc. We have bio individualities, many things that make us unique. This also means that our problems can’t be solved with the exact answers a.k.a the same training program for all, the same nutrition plan for all, the same sleep schedule etc. We have particular preferences on what we like to eat, how we like to workout etc. 

For this reason I developed my Evolve- U program, a program that walks you through the different steps you need to take to get in the best shape of your life but tailored to you! How do I do this? Through our 1-on-1 coaching sessions!

Juliana

Coach

Personalized Programs

Here’s how I can help you change your life & body..

Work with me 1-on-1 and finally get in the best shape of your life!

  • Get 1-on-1 coaching tailored to your lifestyle.
  • Learn step by step how to reach your health and fitness goals!
  • Finally feel 100% confident in your body and the ability to maintain it!

Clients Experiences

If you are ready to get in the best shape of your life and never go back- you are just 3 steps away:

Step 1

BOOK YOUR DISCOVERY CALL
To get started on the journey to your healthiest and fittest self, book a free call with me. It’s painless, I promise!

Step 2

LEARN WHAT’S BEEN KEEPING YOU STUCK & HOW TO MOVE FORWARD!
I’ll show you how to get to your goal, keep you accountable, stick with you through the journey until you get to the finish line.

Step 3

GET IN THE BEST SHAPE OF YOUR LIFE!
Once you get to your goal, I’ll teach you how to maintain it on your own and forever, you’re never going back!

Frequently asked questions

Evolve- U offers significant advantages over generic “fits-all” exercise programs or meal plans because it is designed to be personalized, sustainable, and goal-oriented. Here’s why:

  1. Personalization

Tailored to Individual Needs: Every person is unique, with different fitness levels, goals, lifestyles, and limitations. Evolve-U is adapted to address these individual factors, ensuring better outcomes.

Adapts Over Time: A personalized program evolves based on progress, plateaus, or changes in a client’s life, unlike static, one-size-fits-all plans.

  1. Behavioral and Lifestyle Focus

Addresses Underlying Habits: Evolve-U goes beyond workouts and meals, focusing on building sustainable habits, addressing emotional eating, and managing stress.

Holistic Approach: Evolve-U incorporates sleep, mindset, and overall wellness to create a comprehensive plan for long-term success.

  1. Accountability and Support

Regular Check-Ins: I’ll provide consistent motivation, feedback, and adjustments, helping you stay on track and overcome challenges.

Emotional Support: Having a coach provides encouragement and guidance, which is often lacking in generic programs.

  1. Education and Empowerment

Evolve-U teaches you ‘Why’: You’ll learn the rationale behind specific exercises, nutrition strategies, and habit changes, empowering you to make informed decisions even after the coaching relationship ends.

Builds Confidence: A guided approach will help you feel capable of managing your health independently.

  1. Flexibility and Accessibility

Fits Any Schedule: Online training allows you to work out or follow coaching advice at times that suit your busy life, removing common barriers like location or time constraints.

Custom Adjustments: Adjustments can be made quickly to accommodate unexpected changes in routines, injuries, or other needs.

  1. Sustainability

Realistic Plan: Unlike cookie-cutter programs that might be too extreme or impractical, Evolve-U is achievable and enjoyable, increasing adherence.

Long-Term Focus: The goal is to create lasting changes, not short-term fixes, reducing the likelihood of you reverting to old habits.

  1. Data-Driven Adjustments

Tracking Progress: We’ll use progress tracking tools, allowing for precise adjustments in workouts and nutrition for optimal results.

  1. Avoids Common Pitfalls

Prevents Burnout: Evolve-U ensures the intensity of workouts and nutrition plans is balanced and sustainable, preventing you from feeling overwhelmed or giving up.

Addresses Unique Challenges: Evolve-U takes into consideration medical conditions, food preferences, cultural differences, and personal goals, which generic plans ignore.

By providing a personalized and adaptable framework, a health coaching and online training program creates an environment where you can thrive, empowering you to reach your goals while building a foundation for lifelong health and fitness. It’s a partnership, not a prescription, making it far more effective and transformative than a generic program.

“Just as a sports coach can help an athlete develop and excel at a sport, a health and wellness coach can help anyone excel at living their life, even — or especially — if they have chronic medical conditions. The coaching process is similar to talk therapy in that it involves two people discussing ideas and issues, but it is different in that the person who is being coached is in the driver’s seat, creating their goals as well as the strategies on how to arrive at these goals.

People tend to hire health coaches to help them with a broad variety of health issues, such as weight loss, stress reduction, the management of chronic conditions, improving diet and exercise, tobacco cessation, addiction, and adjusting to a life-altering health event, like a heart attack.”

According to Peter Grinspoon, MD. 2020. Harvard Health Publishing website, Harvard Medical School. Accessed February 2024. https://www.student.unsw.edu.au/how-do-i-cite-electronic-sources

A health coach focuses on the future: what your goals are and how you will reach them VS. A therapist that helps you resolve and manage your issues based on your past and present.

Have you ever wondered why implementing healthy changes can be so hard, even when you’re aware of their benefits? Well, you’re not alone!

In this era of abundant information and technology, a ton of resources—such as websites, articles, videos, podcasts, lectures, webinars, and books—offer guidance on healthy living. These resources emphasize the fundamentals of eating well, increasing physical activity, ensuring adequate sleep, and reducing stress. Some propose specific routines, while others advocate for a holistic lifestyle. However, the abundance of information can be perplexing and overwhelming, causing many to feel paralyzed when attempting to make lifestyle changes.

For some, the process may seem daunting, or individuals may lack clarity on where or how to start. Often, possessing general knowledge and specific instructions on what to do and how to do it is not enough for achieving desired changes. This is where a health coach becomes invaluable. A health coach serves as your point of contact, guide, advocate, and ally.

Collaborating with a health coach allows you to envision your optimal health and well-being comprehensively—addressing both body and mind. Through this coaching partnership, you acquire strategies to identify and navigate obstacles, assess progress and finally reach your desired health and fitness goals.

In essence, I will be present to serve you as a guide who’s an expert in healthy behavior change and fitness. You will be in the driver seat, because no one knows you better than yourself and I will be there to copilot with you.

⦁ I will design a personalized health and fitness plan tailored to your needs. Your customized plan will bridge the gap from your current state to your desired health and fitness goals.
⦁ I will assist in setting achievable goals, providing accountability, recognizing that it’s the small steps that, over time, lead to significant changes.
⦁ Consider me an ally, I’ll help you uncover and harness your inner motivation, your strengths and values. Together we will create lifestyle changes that are sustainable for you.

Your bio-individuality is built on many aspects. I will take all of these in consideration when helping you design your program, these areas include:

⦁ Movement, Exercise, and Rest
⦁ Nutrition
⦁ Physical Environment
⦁ Relationships and Communication
⦁ Spirituality
⦁ Personal and Professional Development
⦁ Mindfulness

The term, bio-individuality, was developed by Joshua Rosenthal, founder, and director of the Institute for Integrative Nutrition (IIN) in New York. Rosenthal says, “Bio-individuality means there is not a one-size-fits-all diet, each person is a unique individual with highly individualized nutritional requirements.” In bio-individuality, we recognize each individual body will differ in their nutritional needs as a result of their external and internal factors like the foods we eat, our emotional thoughts, lifestyle patterns, and our surrounding physical environment.

After your discovery call, I will email you all of the onboarding material, in this email I will send you the different times that I have available based on your preference of schedule. Since most of my clients do stick to a recurring schedule throughout the duration of their program some time slots won’t be available for a few months.

A 3 month commitment is advised if you want to see real, lasting change. It’s a myth that you need 21 days to kick a bad habit out or establish a new one. Change takes time, especially when it comes to healthy behaviors.

You are a truly human-centered coach who takes the time to fully understand the individual psychology and needs of your clients and tailor not just programs but the way you approach motivation. I love that you took my desire to not think about weight given my history of disordered eating seriously and have focused training entirely on strength, function, and mental energy. I started working with you after a knee injury and you’ve helped me build so much more confidence in my body’s ability to be strong, adapt, and recover from injury instead of drowning with anxiety over these setbacks. I also just love the conversations we have while working out! Makes the time fly, and it’s wonderful to work with someone who I admire and feel so aligned to in my values.

We started with an assessment of all-over fitness, and from there you built a tailored plan to meet not just my physical needs but what is right for my finances and schedule too - you’re so flexible in meeting clients across different mediums and make a huge impact in motivation and fitness whether training 2x / month or 5x / week. It’s amazing!

Our work has really taught me what parts of my body I need to target to become strong all over, and how to move with mindful attention and proper form to avoid and heal from injuries. I get so much value not just out of our sessions but taking the things I learn and the approach to fitness into my at-home practice. I never did at home strength workouts before, and now I am buying heavier and heavier weights as I continue to build strength and it feels so good! I am working out significantly more than I was when I started training with you just because I’ve unlocked love for strength training and want to do it multiple times a week, at home or with you in the gym.

I used to work out in a way that was so focused on how I look - doing exercises to target specific areas for aesthetic and fueling a negative relationship with exercise as a route to body appearance. I also did a lot of group workout classes, cardio, and low impact workouts like pilates which were fun, relaxing, and had some effect but didn’t build functional full body strength and I stopped seeing improvement after a while - I couldn’t even do a push up after years of working out like this. Working with you has helped me see the importance and payoff of building complete body strength, and how targeting areas like my back and chest which I (and many women) completely used to overlook not only makes me function better in my life, but also has the side effect looking and fitting better in my clothing as well!!

I consistently tell friends who are self conscious about the gym because they haven’t self identified as “athletes” throughout their life to give training a try after working with you. I never identified with or succeeded at team sports, so it took me a while to find my love of exercise in adulthood as a solo activity for myself, but I felt like my only route was group exercise classes. I’ve gained such an amazing education to build on an already active lifestyle and make it as functional and effective as possible by working with you. I think anyone at any level of fitness could gain so much from working with you, especially those who are feeling like they’ve plateaued with group workout classes or home fitness and want to level up, challenge themselves, and learn!! I think your magic touch is particularly special for women, and the way you approach fitness helps combat so many of the toxic messages we ingest through our lifetimes.

Tinley Client

Juliana’s work is almost like a therapy approach to weight loss. She doesn't just give you an exercise plan and a nutrition plan. She coaches you through hard times and moments of weakness and offers support when the journey feels like it’s too hard. Juliana’s approach is so different from what’s available on the market because her focus is having her clients eat whole healthy natural foods. She is not a trainer that will tell you to load up on protein powder. Juliana meets you wherever you are on the fitness journey. If weight training / the gym isn’t your thing she will hear you out and try to find a different solution that you’re more comfortable with. She also helps you identify what areas in your life outside of diet and exercise may be causing an obstacle for your fitness goals and together you strategize a plan to overcome it.

Juliana meets with her clients once a week and in that meeting you strategize a plan for the week. That plan is complete with homework the client should complete ( meal prep, training guide, etc.) throughout the week you stay on your plan as best you can. There is room in the plan to eat out with family and friends. Together you strategize a plan that is enjoyable for you. At each session you evaluate your progress. And, throughout the week Juliana offers support and answers any doubts that may arise.

I was so scared to stop tracking calories. So scared to stop eating protein shakes and protein bars. Juliana showed me that I can lose weight eating natural food even if I don’t track the food. As a result of eating more natural foods I was able to lose weight, reduce sweet cravings, and solve issues with my digestive system such as bloating.

Anyone seeking to lose weight especially post pandemic weight should seek Juliana. If anyone wants to lose weight and doesn’t know where to start. Anyone who works in an office who likely has a sedentary lifestyle would be a great candidate. Also anyone who thinks they are doing everything right but feels like they cannot lose those last few lbs should seek Juliana. She will put together a doable and approachable plan no matter where you are at.

Juliana is a great trainer. She always has a good attitude and she does not pass judgment. She is always full of solutions. Sessions with her are always from a point of understanding and never from a position of reprimanding the client for falling off the plan. She helps you figure out why you deviated and how it can be avoided.

Gisselle L. Client