Yoga mat, sneakers, weights, jump rope, weights, water

Frequently Asked Questions

If you are a woman (pregnant or not) who is ready for big health changes, chances are that Mind-to-Size is a great fit for you. Some fitness professionals are just beginning to apply some of the research concerning appropriate differences in women’s health to their training programs. Mind-to-Size implements these scientific findings into all programs. Many traditional diets and training protocols are based exclusively on men’s bodies and regulatory systems. Women have hormonal fluctuations in sync with their menstrual cycle. Exercise programming in accordance with these fluctuations gives women a greater understanding of how their bodies operate, and offers more success in fitness and exercise adherence because they are no longer pushing through a program that was never appropriate to begin with. This DOES NOT mean that women cannot do what men do (in or out of the gym); it simply means that training intensity and exercise selection fluctuates in accordance with our menstrual cycle for optimal performance and adherence. Additionally, pregnancy is a unique period in a woman’s life where she can and absolutely should regularly exercise on behalf of both her and her baby. While there are many exercises pregnant women can do, there are some that should take the bench until after delivery. Each trimester of pregnancy presents physical changes that are considered and applied to each program, including immediately postpartum and beyond.

Yes, even if you have never participated in an exercise program before. There are a lot of misconceptions floating around concerning exercise and pregnancy. ACOG (American College of Obstetricians and Gynecologists) recommends that pregnant women get regular exercise throughout pregnancy (with your doctor’s approval). Exercising moms improve their health along with the health of their baby. Additionally, exercise can help expedite labor and recovery after delivery. The benefits are endless.

Online training offers women the option to work out on their own time, without having to go to a gym (unless desired).  Each client is given her own, individualized program to follow that balances muscle groups, strengthens muscles needed to maintain good posture during pregnancy, as well as all the muscles surrounding the baby that need to be strong during delivery.  If you are not pregnant your program is still uniquely designed for you based on your goals, and injuries. Additionally online training allows you to be a part of a facebook group where you get support and health/fitness tips to keep your head in the game at all times.

No, you do not have to be pregnant or postnatal to train. In fact, you can participate even if you have decided you don’t want to become pregnant. We can discuss any concerns you have when you book your free consultation call. Mind-to-Size’s programs are specifically designed for you, which increases the chances of your success in health and fitness and leave you feeling amazing throughout your journey.

Specific meal plans are not provided, however nutrition coaching is an option where we discuss obstacles you might be facing and uncover the deeper, unconscious patterns keeping you “stuck”. Strict diets are not as effective as general nutrition coaching because they do not take into account your preferences, culture, schedule, etc. Nutrition coaching is great because you and I interact as a team and come up with a personal nutrition strategy. No more following diets that you hate and/or cannot sustain.

Online training/nutrition coaching gives you a lot of freedom while being coached. This freedom requires you to be willing to hold yourself accountable. If you feel that you will not be able to do that at this point, general coaching (via phone) and/or in-person personal training might be a better option. Additionally, you have the option to incorporate both in-person/Facetime sessions and online training if you feel that would be a better fit for you.

As with most things in life, you get out what you put in. Online training 100% can work for you. With that said, if you find that you are struggling with completing the workouts or don’t feel committed,  (I am a certified Jungian life coach) we can set up sessions to quickly identify what is really stopping you. Hint: usually it is something unconscious that will surprise you!

You can expect a custom program, designed just for you. Julia’s programs are developed specifically based on your health/fitness goals and any injuries you may have. Your program takes into consideration whether you have access to a gym or are working out from home. Your program will likely include some or all of the following: body weight exercises, weight bearing exercise, intervals, balance exercises, and flexibility exercises. You do not need to fear that it will be too difficult because your program is designed specifically for you and matches your starting point. As we continue our work together, your program advances as appropriate.

Though you do not have to participate in visualizations, they are useful in giving your mind a mental image of what it wants to create. Most of the time we walk around thinking about what we don’t want. When you hold the image of what you want to create, you are self-directing instead of constantly fighting against what you don’t want. Additionally, visualizations give you a sense of peace and calmness.

You no longer are required to go to the gym (unless you want to); you can train literally anywhere you like (your garage, your back yard, your basement, the park, etc.). Scheduling is a non-issue, you can choose the time that is best for you. Stronger accountability and support- here you are supported in a group setting (FB group) where you get regular fitness tips that help keep your head in the game at all times. You also have email support and/or you and I have coaching calls (coaching calls included in VIP packages), and visualizations that keep you consciously and unconsciously focused on that which you wish to create and/or sustain. Training online is more cost effective, you can now work with a trainer who specializes in women’s fitness, nutrition coaching, and Jungian psychology at a fraction of the cost of in-person training.

Not to worry if you are a beginner. Even if you have never worked out a single moment of your life, you need not be intimidated or scared because you are in good hands. Each program is uniquely designed just for you and meets you where you are. Although you will be challenged, you will be able to fully participate in the program and make gradual gains. If anything, the biggest hurdle will be a mental one, but don’t worry about that. I am a certified Jungian life coach, so I can help you identify what is stopping you so that you achieve your goals. It is my job to help you get that which you most want and be happy doing it.

There are package options to choose from on the services page. You may start out with one or more services and adjust as necessary.

Your program is based on your specific injuries and goals. You should never push through an injury or pain. Doing so can set you back and/or make the injury even worse.

You may cancel at any time. Money for services rendered will not be reimbursed, but you are under no obligation to continue purchasing services. There is a 24 hour cancellation policy for in-person training sessions.

All online programs are emailed to you and have accompanying video links for visual reference. Additionally, you may request to jump in the facebook group(s) and there is email support for general inquiries. If you purchased a VIP package, you will schedule private coaching calls with me (with the option to have them recorded).

Julia has over 10 years experience as a women’s health coach and an unquenched thirst for knowledge pertaining to the effects of diet, exercise, stress, and sleep on the body. Her mission is to help all women who are ready to ramp up their health and fitness!

Many feel like they might have a general understanding of which exercises are best for them, but it’s easy to get lost in the fads or over train one area of the body. Training online with Julia takes out the guess work and offers an affordable approach with support and guidance on your journey.

You will be challenged, because there is no growth (emotional or physical) without a challenge. With that said, your program will never be anything that is inappropriate for your level of fitness, as it is designed for you based on your goals and injuries. If you feel that your program does not suit you, we can have a conversation and adjust accordingly.

Yes, pregnant women need to be cleared by their doctor in order to participate in an exercise program. If you are not pregnant and are not accustomed to exercise, you will need to be cleared by your doctor in order to participate.

This is entirely up to you, but typically gym clothes are usually best. Examples are: yoga pants or shorts and a t-shirt or tank top. You should wear clothing that makes you feel good. Julia likes colorful clothes and a close fit so there is no loose clothing that might get in the way or caught on anything.

No, not unless you want to. Julia will need to know in advance what type of equipment you have access to (if any), as she will design your program based on what is available to you.

Wherever is most appropriate for you. Some ideas are: the gym, the back yard, the garage, the basement, the park.

Some form of exercise should be a part of your DAILY routine. Daily exercise can include, walking, jogging, hiking, etc. When it comes to your designed program, Julia recommends 2-3 days per week, depending on your goals and level of commitment.

Yes, if you prefer to train in-person with Julia, she offers personal training sessions where she travels to your (NYC) building’s gym, or other preferred space. If you are not a NYC resident, the option to train via FaceTime/Zoom is available. Session price is $175; discounts are periodically offered when sessions are purchased in bulk. Each session lasts one hour and consists of a brief 5-10 minute warm up, followed by strength training exercises and/or interval exercises, and wraps up with gentle foam rolling/stretching. You will leave feeling great knowing you are taking great care of your body for a long, healthy life.