Julie's Featured Healthy Recipe of the Week Peanut Butter & Pretzel Truffles

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=kfsgYNPBGaI

Healthier Treats for Santa

http://myemail.constantcontact.com/Julie-s-Healthy-Christmas-Recipes.html?soid=1104039006290&aid=LiKn2r7YzBM

My Winter Wonderland Workout

Make sure you're making some time for you this holiday season by getting your sweat on - Merry Christmas!

http://myemail.constantcontact.com/Winter-Wonderland-Workout.html?soid=1104039006290&aid=YEBPNFKQ1PQ

Winter Wonderland Workout Part 2

Winter Wonderland Workout Part 1

Julie's Featured Healthy Recipe of the Week: Quinoa Salad with Sweet Potatoes, Butternut Squash, Kale, Red Onion, and Cranberries

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=WWPvLvy4WiY

Training Tip #15: Moderation!

With the holidays here, there are plenty of holiday get togethers and parties. Kicking back, enjoying yourself and having a good time with a drink or 2 is ok! You've worked hard all year and you deserve to treat yourself - just remember, MODERATION! Don't overdo it on the egg nog :)

Julie's Featured Healthy Recipe of the Week: Gluten Free Cherry Vanilla Bars

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=jqHzNZFx_ec

Training Tip #14 - ABS!

666 Ab Workout

Bicycle Sit-Up (left side)

Hip Lifts (left side)

Thread the Needle (left side)

Bicycle Sit-Up (right side)

Hip Lifts (right side)

Thread the Needle (right side)

Perform 6 reps of each exercise then rest 20 seconds.

Repeat 6 times total.

Julie's Featured Healthy Recipe of the Week: Red Quinoa Stuffed Peppers

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=qAfWyZeClCs

Julie's Healthy Thanksgiving Recipes

http://myemail.constantcontact.com/Julie-s-Healthy-Thanksgiving-Recipes.html?soid=1104039006290&aid=eSE7dPsRmP4

Training Tip 13 - get your workout on at home!

Julie's Featured Healthy Recipe of the Week: Ginger, Pear & Turkey Sausage Patties

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=0rqm_2oC0xs

Julie's Featured Healthy Recipe of the Week: Shredded Chicken Tacos

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=Gj_lppwMr2M

Julie's Featured Healthy Recipe of the Week: Ghosts Toasts

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=SKwnvXHZs3A

Julie's Featured Heathy Recipe of the Week: Almond Crusted Chicken Fingers

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=T_G-RdiokO8

Julie's Featured Healthy Recipe of the Week: Citrus Infused Shrimp & Rice

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=Uk6vrXEPY68

Julie's Featured Healthy Recipe of the Week: Roasted Turkey & Balsamic Onion Quesadillas

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=pH9krNIF9Gs

Julie's Featured Healthy Recipe of the Week: Pear & Blue Cheese Flatbread

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=07bJh-JX5Do

Julie's Featured Healthy Recipe of the Week: Fruit Stacked English Muffins

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=axzypHsvHjc

How Do You Like Them Apples?

http://myemail.constantcontact.com/Fit-Friday-.html?soid=1104039006290&aid=k7qzvTyGppI

Julie's Featured Healthy Recipe of the Week Pumpkin Chili

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=x3f2eCv1Rmo

Julie's Featured Healthy Recipe of the Week: Smoked Mozzarella, Spinach & Pepper Omelet Sandwich

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=4ygC20nxzAs

Training Tip #11

Core exercises - plank super set with a swim through back extension

Julie's Featured Healthy Recipe of the Week: Thai Lime Chicken

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=6Tbm7nxeG1k

Julie's Featured Healthy Recipe of the Week: Bulgur Waldorf Salad

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=-Ddp94GIhOI

Tuesday Training Tip #9

Strength Training & Cardio Intervals using Florence & The Machine's "Dog Days are Over". I posted about this back in April but now demonstrating how to use a song for intervals! Perform a strength training exercise for the slow parts & a cardio exercise for the fast parts (the chorus). Gets your heart rate up!

Julie's Healthy Recipe of the Week: Carrot Cake Oats

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=b9kOgIxLzTM

Julie's Healthy Recipe of the Week: Meatloaf Muffins

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=AzmjwNtPXyQ

Julie's Featured Healthy Recipe of the Week: Crock Pot Pineapple Chicken

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=TcCCzxNicBQ

Tuesday Training Tip #7

Battle Ropes!! Great workout for your arms & shoulders as well as for getting your heart rate up.

Julie's Featured Healthy Recipe of the Week: Vanilla Frappuccino

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=uYNGBcgyLvI

Julie's Training Tip #6

Julie's Featured Healthy Recipe of the Week: Tangy Steak Tacos

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=KW__dremPc0

Bombshell Camp Wrap Up

Just last weekend, I had the pleasure of flying to Daytona Beach, FL to participate in my first Team Bombshell Fitness Weekend Camp. For those of you that do not know, I am now a member of Team Bombshell, a group of like-minded women who are on their journeys to the competitive stage, whether on an amateur or pro level. I started with Bombshell Fitness and my coach, Shannon Dey (the founder of the team) back in June. With any new training or program, it's always good to have that one on one experience and knowledge, so this weekend couldn't have come at a better time as I began my journey back to the pro stage.

Not going to lie, before leaving for camp I was excited but also nervous and anxious. I had heard that the camp was pretty tough, consisting in a lot of intense training. I like to think that I train pretty hard when it comes to weights and plyometrics, but I heard that we were going to be doing a lot of running and well, let's just say, running isn't my strong suit! Needless to say, I kept an open mind and walked into Bombshell Headquarters ready for the ride!

Throughout the weekend, Shannon and the other coaches had us weight training, showing us the intensity in which they want us to train. So many of their particular exercises are so unique to them and I know see where the other Bombshell girls get their gorgeous physiques! We also did a lot of cardio - running throughout the town of Daytona and engaging in a challenging plyometric workout on the beach. At some points, I was certainly challenged and definitely needed the push to keep going forward. But I made it through and am proud of myself for doing so.

I met some amazing women from all over the world. I love when I get to meet other people with similar interests and lifestyles - it's very comforting because let's face it, sometimes I feel that I lead a pretty boring life! LOL But these women offered motivation, support and insight as to how they keep pushing forward in their own journeys. I was truly touched by so many of them. I've been taking what I've learned at camp and now applying that in my own training at home. I knew that I needed to "buckle down" as both Shannon and Rob told me and that's just what I'm doing now that I'm home.

I want to thank Shannon and Rob for being so welcoming and really engaging in each and every girl there last weekend. The attention they showed to every single girl was very admirable and you could tell how strong they feel about what they are doing. A big shout out to the Bombshell coaches who also helped make the weekend a fantastic time for me - they not only pushed me, but helped motivate me and made me realize that I can certainly do this if I want it badly enough.

Tuesday Training Tip #5

Julie's Featured Healthy Recipe of the Week: Tutti-Frutti Muesli

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=_js6sBt-YgM

Tuesday Training Tip #4 - Supersets!

Julie's Featured Healthy Recipe of the Week: Thai Chicken Broccoli Wraps

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=Sn71UmlpM5w

Julie's Tuesday Training Tip #3!

Cardio intervals provide a more caloric burn, specifically tabata-style intervals, shown here.

Julie's Featured Healthy Recipe of the Week: Grilled Chicken with Cucumber-Melon Salsa

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=I3egG0YE_MI

Focus Mitts at Firicano Boxing & Fitness Center

What It Takes

So if you have not already watched my Back to the Stage Blog #1, then I'll fill you in on something ... I'm coming back to the IFBB Bikini stage later this year! The goal has been set for 10/8/11 in Ft Lauderdale FL. I am under the new coaching and training of Bombshell Fitness, founded by Shannon Dey, based out of Daytona FL. Let's just say that I was stuck in a rut for quite some time. A rut where I focused solely on business and helping others to reach their own goals and meanwhile, forgot about myself and my own goals. Balance and finding that balance has always been a struggle for me. I somehow can't seem to do everything at once. It's either 1 thing 100% or another thing 100%. Finding balance in one's life certainly doesn't come easy that's for sure, and I've been working on finding this for a while now. When I made the decision to switch to Bombshell Fitness for training, I knew that I had to start focusing on my own goals as well as my clients'. I mean come on - how many of my clients would want me still training them if I were not in shape nor following my own advice? LOL No one wants an out of shape trainer! I've been with Bombshell Fitness for almost a month now and I can say that I'm feeling some changes. Now with that being said, I have to come clean and admit that I have not been 100% on track with the program. The first 2 weeks took some adjusting - getting in the mindset, learning new things, etc. I'm the type of person if 1 thing out of my day goes wrong, then I'll just completely blow the whole day. For example, if I'm back to back with clients and classes and can't get in a training session or I cheat with something small, I'll ruin the rest of my day intentionally by maybe eating something else bad, etc. I know you've all been there! It's called self-sabotaging. I cannot do that anymore and I'm learning. I'm learning what it takes to really take my training and my physique to that next level. The next level is what I want! I have some great people behind me to support me and I'm very fortunate. I like to take it day by day as that's easier for me right now. I'll be tracking my progress along the way as I transform this body into a true professional bikini athlete's physique and I can't wait to unveil my progress to you all! Until then, sit back and think about your goals - what does it take to get you there?!

Julie's Tuesday Training Tip #2

Julie's Healthy Recipe of the Week: Watermelon Salsa

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=97M5XIQrVWY

Julie's Tuesday Tip

JC Fitness Personal Training & Bootcamp Classes!

Julie Costa Fitness Promo from michele ingalls on Vimeo.

Check Out My YouTube Channel!

Bringing you JulieCTrainer's YouTube Channel! Still a work in progress but will eventually have videos of myself, training tips, recipes and lots more - become a subscriber today and keep checking back for new updates!

http://www.youtube.com/user/JulieCTrainer

Julie's Featured Healthy Recipe of the Week: Peanut Butter Banana Protein Muffins

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=mZAnTOvFyVw

THE BODY SHOP BOOTCAMP is back ... both indoors & outdoors!

Bootcamp starts back up next week for a 6 week session ... both indoors and outdoors for variety! Join Julie, an ACSM Certified Personal Trainer and IFBB Professional Athlete, for a challenging total body workout designed to make you sweat!

Each class is 60 minutes in length and incorporates weight training, cardio drills, plyometric & explosive exercises, core work, agility and balance & coordination. Be prepared to challenge yourself and sweat in this fun group setting while you work on building strength, power, endurance and flexibility. 

Check out the video below to see what class is all about:

JC Fitness!!!!!!

MONDAYS - 8:00pm indoors

Firicano Boxing & Fitness Center

377 Main St, Stoneham MA

WEDNESDAYS - 7:00pm outdoors

Reading Memorial High School Track & Field

62 Oakland Road, Reading MA

*This class is suitable for all levels*

Sign up and save today:

Monday Classes

$75 ($15/class) or $20 drop in 

Wednesday Classes

$60 ($10/class) or $15 drop in

Both Monday & Wednesday classes....$120 (save $15)

Julie's Featured Healthy Recipe of the Week: Cinnamon Chocolate Chip Protein Bars

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=dnHyuyTiAlg

Julie's Healthy Recipe of the Week: Peppered Steaks with Asiago Cheese

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=uhq7BhBXkKw

Fit for the 4th!

http://myemail.constantcontact.com/--Fit-for-the-4th--.html?soid=1104039006290&aid=YMvPfdpJbIs

Julie's Healthy Recipe of the Week: Lemony Almond Spinach Pesto Pasta with Tuna

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=rnhn6N5JLEI

Julie's Healthy Recipe of the Week: Strawberry Kiwi Smoothie

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=o2hBySJ2K18

Julie's Healthy Recipe of the Week: Tuna Stuffed Peppers

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=EaKXko79H-M

Julie's Healthy Recipe of the Week: Apple Turkey Picadillo

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=YSmyYV9-vJY

Julie's Healthy Recipe of the Week: Chipotle Shrimp Tacos

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=pzGu8jJTLIE

Check Out This Great Interval Workout!

Want a great interval workout?! 


Download "Dog Days Are Over" by Florence & The Machine. Pick a strength exercise & a cardio exercise (ex pushups & burpees). Perform pushups during the slow parts of the song & then burpees during the fast parts of the song (the chorus). This is a great intense workout, which will keep your heart rate up! 


You can do this with just strength exercises or cardio intervals - give it a shot!

http://www.youtube.com/watch?v=iWOyfLBYtuU

Julie's Healthy Recipe of the Week: Mini Pizza Meat Loaves

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=g5Bp-Wps0JA

Julie's Healthy Recipe of the Week: Tuna Patties

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=2mYpTlO0v38

Shape up for Summer!

http://myemail.constantcontact.com/Shape-up-for-Summer-.html?soid=1104039006290&aid=tplohTk0Bqo

Julie's Healthy Recipe of the Week: Mediterranean Wrap

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=ijaV1tDnLj8

Julie's Healthy Recipe of the Week: Homemade Protein Bars

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=uXap9KqvoHs

Patience is a Virtue

I get confronted on a daily basis from both my clients and other fitness competitors regarding their current workout/nutrition program and their results. A lot of the time we expect things to happen overnight - we are a pretty impatient bunch! However we all know that results do not happen overnight, hardly anything can happen that quickly. Unfortunately we can not wave a magic wand to see immediate results. Although at times we feel that we are working super hard in our workouts and making continuous efforts in our nutrition, there may be setbacks here and there that we easily forget about it. That's why I always recommend writing down EVERYTHING that you do - both workouts and nutrition. This way, you can always look back to see what you did in the past week that either contributed to your progress or hindered your progress. The #1 piece of advice that I always give is to be consistent in what you do - consistency is key and will ultimately lead to results. Trust in the entire process and what is set out in front of you and take each day 1 by 1 - if you tackle each day and know that you conquered it 100%, it will get that much easier to reach your goals....patience is a virtue :)

April Bootcamp Session Starts Monday 4/4/11

http://myemail.constantcontact.com/April-Body-Shop-Bootcamp-Starts-Monday-.html?soid=1104039006290&aid=vLtRIQGt2Qk

I'm Baaaacccckkk!

Ok, so I took a little hiatus from blogging. Maybe not a little one - it's definitely been a while and I apologize. The rest of my 2010 got a little crazy and there were many changes for me - some good and some bad. Needless to say, I am doing great and I'm ready to start blogging away again :)

I'm still currently personal training and teaching group classes and I'm having a blast with it all. I decreased my client load and now have a solid base of clients where I get more out of training and it doesn't burn me out. I also started working full time for a company that is beyond great - Lululemon Athletica. I have been wearing their clothes for years - best workout clothes around hands down! However the company itself is far more than just a retail clothing store that sells high quality workout clothes. It's a community of people that share the same values and beliefs, who come together to make each and every one of us better. In fact, I started blogging again because of Lululemon. We believe in goal coaching and setting 1, 5 and 10 year goals for ourselves. I know, it seems crazy to think of 10 year goals but I actually sat down and started writing - I knew I waned to blog again and to start up a new website in the near future so here I am :) I thank them for pushing me to reach closer to my goals every day.

So sit back and get ready for more healthy recipes, training tips and videos and a lot more of .... me!

Julie's Healthy Recipe of the Week: Turkey & Lettuce Wraps

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=yjMKzvdH3Zw