Blog | True Fitness and Wel

Julia Kozelka

What are my top 5 exercises that burn the most calories?

First, I want to start by saying that if you want to lose weight, you must be in a caloric deficit. This means your are burning more...

Julia Kozelka

Food swaps to lower calories and lose weight!

So instead of writing a longer blog post today, I wanted to go ahead and show you all some tips on foods you can swap out or replace to...

Julia Kozelka

What is Muscle Hypertrophy?

Muscle Hypertrophy is essentially the increase in size and growth of muscle cells. I like to think of this like a callus. The harder you...

Julia Kozelka

So You Want To Start Working Out

What I usually recommend for beginners is to start with three days a week. Sure you may be super motivated and you want to go more and...

Julia Kozelka

The Scale Is A Tool, Not Your Enemy

How many times have you stepped on the scale only to see your weight went up a pound or two? First, let’s talk about your mindset when it...

Julia Kozelka

Periodization Training

What is Periodization? Periodization is the systematic planning of athletic or physical training. This can involve anything from cardio...

Julia Kozelka

What are the Different Kinds Of Protein Powder and Which Should You Buy?

First off, I'd like to start by saying that protein powers are a supplement. They should only be used if you’re struggling to hit your...

Julia Kozelka

Weight Fluctuation and Water Retention.

Why do our bodies hold water? Im sure at one point or another you have stepped on the scale only to see your weight went up 1 to even...

Julia Kozelka

What is Reverse Dieting and why is it important?

Lets talk dieting. Diets work by reducing the amount of calories consumed over time. Therefore, it puts your body in a caloric deficit....