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Are you ready to get serious about your fitness goals?

Feisty Fitness is an extension of Juliana, a personal trainer with a passion for fitness and healthy lifestyles. She embraces her own healthy lifestyle with a feisty determination. Her easygoing personality makes working with her a breeze, but she means business too! She is dedicated to motivating you to the absolute height of your potential! Are you ready to do something positive for yourself and your body? Personal trainer Juliana is simply the best choice when you mean business!​

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"For more than 11 years I have been living and sharing my passion for fitness and nutrition. Our body is our temple and we should treat it as one. As a professional bodybuilder in the IFBB I understand the discipline of eating clean and consistent exercise to reach my fitness goals. Patience and consistency have given me the honor and capability to compete with the best bikini fitness bodies in the world. As a fitness maven I am here to share my knowledge and educate everyone I can on how to live a healthy and fulfilling life.​"

 

Juliana Garcia Halloran graduated with a Bachelor’s degree in Psychology. She has recently completed her Bachelor’s degree in Nutrition Science graduating Summa Cum Laude. Juliana is a Nutritionist, NPC Bikini and Figure Prep Coach, certified personal trainer, Crossfit Coach, sports fitness specialist, corrective exercise specialist, NPC Competitor, and virtual fitness coach through the...

 

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Personal fitness not just about looking great, it’s about feeling good and being healthy.  More and more of us are taking our health and lifestyles more seriously. If you are ready to rock your personal fitness regimen, Feisty Fitness is the place to start.​ Personal fitness was something they did in other parts of the country...

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Low Density Calories Rule for Weight Loss​

Calorie Density: Low density vs high density If you are looking to drop weight and paying attention to what you are eating then calorie density will be important to reaching your goals. When eating healthier foods that are more beneficial and aid in keeping you full longer we look to eating high volume with lower calories which are low density foods. To give you a better idea density describes the number of calories in a particular food in relation to its volume or amount. Let’s take a food that has 100 calories in 1 ounce and another food that has 200 calories in 1 ounce. This tells us the second food has a higher calorie density. In other words you want to choose the food that has lower calories in volume. The following foods are examples of low calorie dense foods with high volume: Lean proteins like meat, fish, tofu, and chicken breast provide satiety and aid in muscle buildingVegetables provide large amounts of food and low calorie packed with fiber, nutrients and provide satiety.Berries are great low density foods with fiber and antioxidants.Fish are high in protein and low in calories.Greens/salad mixes can provide high volume and low calorie.Building salads without the extra fat can be a great snack or meal after adding a lean protein like fish or chicken. High density low volume foods usually are the ones we love to eat and can contribute to weight gain like fast food, processed foods, and baked goods. These are the ones we need to start removing from our daily eating habits and replacing with healthier choices. Let me remind you there are healthy foods that are high density and low volume to consider like almond butter. One tablespoon is 90 calories and we all know we love to eat well more than a tablespoon. Some are guilty of eating nearly half a cup if we aren’t mindful and that adds up to 720 calories of mindless eating. The following foods are examples of high density calorie foods: Baked goods like cupcakes, bagels, muffins, bread, CornbreadJunk food like chips, fried foods, fast foodTrail mix with dried fruit and nuts are high density and should be portioned to 1 ounce servingsSugar induced beverages like soda, fruit punch, artificially flavored juices, alcoholic beverages Energy In VS Energy Out It’s one thing to choose the right foods that are low density, we also need to have an understanding of food energy balance when it comes to weight loss. To lose weight energy in (total calories consumed in a day) has to be less then energy out (total calories burned for the day). If your body burns 2000 calories a day then you have to eat less than 2000 calories to lose weight. The same goes for weight gain. For the same 2000 calories you burn a day you have to eat more than your burn a day to gain. For maintenance, to keep your weight the same, you eat 2000 calories a day. Sounds simple, right? Well, this is where quality comes in because the kinds of food you eat are going to reflect how you feel and look. For now let’s focus on low and high density foods. Calorie density not only plays a large part in the amount of calories it contains but the impact it will have on the other components of a weight loss diet like hunger, satiety, and hormonal effects. These contribute to the success of a plan and if there is an overconsumption of high density foods then it can impede on your goals of losing weight. Once we learn which foods are the right ones to keep us satisfied and on track with our goals we can better plan our meals and see consistent results.​

Burning fat for fuel with ketones  

 The ketogenic diet has been around longer than you think. In fact, our ancestors that roamed the world lived in a ketogenic state in efforts to sustain hunger and use fats for fuel.  With the ketogenic diet the goal is to eat high amounts of healthy fats, moderate protein, and low carbohydrates.  At the end of day for keto to work properly your fats should be 75% of total calories, while protein are a moderate 20% and carbs 5%.  If you want this plan to work properly you must monitor your calories so you don’t knock yourself out of ketosis.  With the keto plan MCT’s (medium chain triglycerides) are the preferred fat source and can be found in coconut oil.  These have been found to produce more ketone bodies than long chain triglycerides.  Burning this kind of fat is a cleaner source for the body than using glucose/sugar.  You don’t require insulin to break down your energy and you don’t get the highs and lows of your blood sugar.  The downfall of this plan is if you eat too many carbs you knock yourself out of ketosis and you have to work to deplete your body of carbs before you switch to fat burning mode and that requires low energy days. As more and more diet fads come and go the ketogenic diet has made a strong comeback and is used by many doctors when insulin use has become compromised. No, I am not making medical claims, but when I personally put myself through a process or use a supplement I like to tell people the benefits I encountered and share the love.Studies have found that a low carb high fat Ketogenic diet works better than a low-calorie restricted low-fat diet. This diet sounds great considering it recommends fats like butter, eggs, and bacon but can be hard when trying to deplete your body of glucose.  This requires a lengthy 1-3 weeks of carb depleting until the body creates ketones to burn fat. Thankfully there are now therapeutic ketones you can take in powder form to get your body in a ketogenic state in less than hour!  Yes, you read that correctly, less than an hour.  How do I know for sure?? I use a blood testing kit to read the mmols of ketones in my blood.  That means I had proof of ketone bodies in my blood an hour after consuming keto-os.  It’s like drinking a pre workout that actually flips on your fat burning switch and knowing it actually works! I have been using keto-os in my daily routine for the last year and a half and never looked back.  Not only is it helping me burn fat, it has reduced inflammation in my body and nagging ailments like my sciatica in my lower back, tendonitis in my shoulder, and I definitely have better mental focus.So, how does this help with nutrition?  It’s simple, while the ketones are in your system you burn fat.  I also notice it curbs my appetite and removes my cravings.  I don’t get the roller coaster sugar highs and lows so it makes sticking to a healthy plan easier.  One question I get asked the most is “Do I have to do the ketogenic diet for it to work?” The answer is no, but it definitely helps get you into ketosis a lot easier.  Whenever I had a party to attend where I knew there would be a large spread of food I would drink my keto-os and knowing they were in my body burning fat releived me but also reduced my cravings so I wasn’t eating everything in front of me.  Ketones, are a powerful fuel source and it’s one supplement I can count on.  Besides, who doesn’t want to burn a little fat and get better focus and mental clarity?? I know I do.​

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Have your trainer build a customized training plan for you. Bring your workouts to the gym, track your progress. Your trainer reviews your progress and tweaks your training plan. Sign up and start your fitness journey today. With online training you are held accountable to your coach with weekly check ins to...

With all of the confusion from friends, magazines, websites, social media, and even your mom, it’s not surprising people are more confused than ever about nutrition and what, when, and how they should be eating. Juliana’s goal is to clear up all the confusion and empower you with the right tools to...

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