3-month weight loss journey 

Lose up to 10 kilograms in just 12 weeks

Permanent Results

Achieve and maintain your desired weight for the long term

Personalized Approach

Tailored to your daily life, because one size doesn't fit all.

Structured Success

Follow a program with building blocks for guaranteed weight loss results

Sustainable Habits

Create new, lasting habits that align with your preferences and lifestyle.

12 Weeks, 12 Blocks, 12 Paths 

Individualized nutrition planning that leads to long term success

To sign up for private lessons, free trial training or for further information,

please contact Juliane.

Juliane is an experienced trainer from Berlin, Germany. She is fluent in English, Spanish, and also speaks Dutch. Her passion is nutrition, core training, running and all types of movement with your own body’s weight. After studying business administration, she turned her passion into a profession in Spain in 2007 and has been working as a fitness and personal trainer ever since. She is a qualified trainer in Pilates, Yoga, functional training (TRX) and certified instructor for pelvic floor training after pregnancy, pre- and postpartum fitness for mothers, and a happy mummy of a son herself :)

INTENSIVE CORE-TRAINING / SHAPING

Perhaps you’ve seen TRX straps at your local gym. You’ll feel stronger and leaner with the suspension trainer and get results in less time compared with conventional fitness training. TRX-Training can give you an effective total body workout in a fraction of the time that a regular training session would take and you get the same benefits. With the suspension trainer, you’re always working your core, research shows greater abdominal muscle activation in every exercise, also it is scientifically proven to improve total-body strength, stability, and cardiovascular health.

LEAN MUSCLE / SUSPENSION TRAINING

TRX is one of the most effective full-body workout methods for a small waist, because the abdominal muscles are worked intensively in every exercise. The training is effective and challenging because the whole body always needs to stabilize itself from the deep muscles, which automatically leads to a great posture, lean muscle development, a beautiful body shape and an upright, pain-free back. The training is also really strenuous, so endurance can be improved, body fat reduced and lean muscles built up in a very short time.

PILATES / BACK PAIN / JOINT PROBLEMS

Are chronic back pain and joint issues preventing you from enjoying life to the fullest? Julianes personalised Pilates and yoga sequences are the perfect solution to help you alleviate pain and improve your overall mobility. Juliane is specialised in working with clients of all levels, including beginners and those over 60 with joint problems. With the personal guidance, you'll be able to build strength, flexibility, and balance, all while reducing pain and improving your quality of life. Sign up for Julianes program today and take the first step towards a happier, healthier, pain-free you!

ONLINE TRAINING (HOME OFFICE SOLUTION)

Looking for a flexible and convenient way to reach your fitness goals? Julianes online personal training and nutrition coaching program is the perfect solution for busy professionals who want to prioritize their health and fitness. With virtual training sessions via Zoom, you'll never have to worry about missing a workout due to a packed schedule or travel. Plus, you can train from anywhere, whether it's your living room or a hotel room. Juliane will create personalised workout and nutrition plans to help you achieve your goals, all while saving you lots of time and maximising your results.

PREMIUM PERSONAL TRAINING

Are you tired of trying fad diets and trendy workout plans that promise results but don't deliver? Julianes personalised personal training program is the most effective way to achieve your fitness goals, especially if you're looking to see quick results like losing 10kg in just 12 weeks. Juliane will create a customised workout plan based on your age, health, fitness level, goals, and preferences, ensuring that every minute you spend during training is maximised for results. Plus, with personalized attention and support, you'll stay motivated and on track to achieving your goals. Don't waste any more time with cookie-cutter workout plans. Contact Juliane today and start seeing real, lasting results!

HEALTHY WEIGHT LOSS & NUTRITION

Looking to take your nutrition and health to the next level? Contact Juliane today to schedule a consultation and learn more about the best options for reaching your weight goals. Juliane and her team believe that the key to successful and sustainable weight loss lies in quality nutrition and long-term lifestyle changes, not quick fixes. That's why she offers a program designed to transform your body into a fat-burning, muscle-building "machine" with stable energy levels. Juliane will guide you every step of the way, helping you achieve your weight goals and maintain them. So if you're ready to invest in yourself and experience the benefits of a healthy, active lifestyle, sign up for Julianes personal training program today!

CORE TRAINING AT IT'S BEST

The workout principle combines the most effective abdominal, back and pelvic floor exercises with classic elements of Pilates, body weight training and TRX. Together with the selected workout offer for the individual goal, an effective combination training the body as effectively and balanced as possible is created. Juliane’s workout method always involves large muscle groups, i.e., pelvic floor and back training and also is a “real workout” with effective whole-body muscle building or toning for weight loss.

DURING PREGNANCY AND AFTER CHILDBIRTH

Young mothers simply have different needs. In case of rectus diastasis or birth injuries, healing is effectively supported by realigning the body from the depths. Online or 1:1 training allows for an ideal focus on individual parts of the body during each phase (pre- and postparto). The training can be perfectly adapted to the individual daily form and thus enables regular training, even after short nights. Abdominal, back and pelvic floor problems are sustainably reduced by the holistic training concept.

NO MORE PAIN KILLERS!

Muscles are vital and the very best life insurance! The focus on the deep muscles enables a systematic training from the inside out, which means that all exercises are initiated from the pelvic floor muscles and at the same time the body gets back into the optimal posture with a flat abdominal wall, a stable centre and a pain-free back.

NO MORE TIME-WASTING PELVIC FLOOR TRAINING

The correct activation of the pelvic floor is tiny — especially in the beginning. And yet right. Let Juliane properly explain the exercises to you. This will save you countless hours of “so-called” pelvic floor training that does you more harm than good.

CONTACT

What to expect in the 12-week challenge...

12 Weeks, 12 Building Blocks, 12 Paths to Success

All modules can be combined individually

Module 1: The start to successful weight loss, counting calories, understanding calorie deficit and metabolism.
Module 2: Reducing cravings by choosing the right foods and weeding out potential diet saboteurs
Module 3: Nutrients instead of calories, sugar & carbohydrates
Module 4: Quality instead of quantity, dietary fats

Module 5: Dietary secret weapon, vegetable protein
Module 6: Satiety and breaking through the diet plateau: The role of water and salt 

Module 7: Fullness without deprivation: The importance of dietary fibres and plant-based foods
Module 8: Optimising fat burning through active stress reduction in everyday life and sufficient sleep
Module 9: The Fountain of Youth Effect. How muscle building increases the basal metabolic rate and ensures our lasting weight loss
Module 10: Higher energy consumption through less sitting, more everyday movement and endurance training
Module 11: The power of timing, dinner cancelling and interval fasting for maximum results
Module 12: Your personal strategy for lasting weight loss

Additionally, you will discover...

• What truly matters for maintaining weight healthily and permanently
  
• The various dietary approaches and why each one can have different effects on weight loss.
  
• How to correctly calculate your personal calorie target
  
• Discover the foods that are hindering your weight loss
  
• Dietary approach for faster weight loss
  
• Sugar's impact on metabolism
  
• Strategies for conquering cravings
  
• Overcoming weight loss plateaus
  
• Feeling full while losing weight
  
• Managing stress without turning to food
  
• Incorporating more movement daily
  
• Advantages of regular exercise for weight loss
  
• Suitability of intermittent fasting for you and your lifestyle
  

● Arthrosis can occur when joint parts do not have the necessary distance and rub against each other.

● Excessive contraction and activation of the middle pelvic floor layer is often reflexively combined with additional tensing of the gluteal muscles. The hip joints become too tight, the thighs are forced into a knock-kneed position, which can permanently damage the feet and knee joints. Many women have problems with running after pregnancy — for these exact reasons.

● Complaints in the lumbar region and pelvis can be caused or aggravated — because they are almost always triggered by a non-optimal posture and a position of the pelvis that doesn’t match the physical requirements.

● The pelvic floor muscles function well when they are fit, elastic and powerful, responsive, but not when they are tense, overworked or slack.

● Even and especially for female athletes, the middle layer is too strong. The pelvic floor cannot fulfil its purpose and just as with an untrained pelvic floor, pregnancy-related incontinence and pelvic floor problems can occur.

● Female athletes usually have a tense, overly trained middle pelvic floor layer. This is relieved by training the inner, right layer (levator ani).

● Wrongly understood or incorrectly implemented training of the medial pelvic floor muscles can force the pelvis and pelvic bones into positions that have an unfavourable effect on the leg and pelvic joints and subsequently cause poor posture.

Especially the right training of the transversus (waist shaper) is challenging: If it is trained crosswise (as it is unfortunately usually shown in conventional gym classes) it tilts the pelvis non-physiologically, swallows the waist and makes the figure boxy and “masculine”. Tense and properly networked, on the other hand, it forms a perfect team with the transverse abdominal muscles, the hip flexor and the pyramid muscle, which connects the torso in a criss-cross manner. Above this lies the long straight abdominal muscle, which shapes a flat belly.

In the perfect pelvic position, the deep muscles of the pelvis, back, hips and abdomen link together to form a natural corset that keeps the waist beautifully narrow. This perfect pelvic floor workout keeps the pelvis in shape, straightens the spine and makes it flexible, relieves the legs and feet as well as the shoulders and head. It actively protects, supports and massages the organs. The levator ani is where it all comes together. The hip flexor and deep back muscles connect with the large, oblique, and transverse abdominal muscles.

A typical online training session starts with a brief introduction and feedback from the client on his or her daily form and any requests or adjustments for the workout. Juliane then explains the structure of the session and the planned exercises. The ideal camera position is also explained and the necessary materials (chair, mat, etc.) are positioned.

The first part usually includes a warm-up with mobilisation and movement of all joints. Especially in the case of back pain, the shoulder, neck and back area are first loosened and prepared for the load.

Juliane demonstrates each of the exercises and explains all relevant details. She closely supervises the workout and gives the appropriate instructions during the execution so that the client always remains in the correct posture. From her experience, she knows the “weak points” of each exercise and can achieve optimal execution both by demonstrating and by explaining the details in detail. Juliane is very precise and pays attention to all the little details because good quality plays an outstanding role in the execution of the exercise. Only then, the exercises really are 100% effective and safe.

The exercise selection is based on the client’s goals as well as the daily form because it can vary, and it doesn't make sense to do a hardcore workout after a sleepless night. Back problems or other ailments often have to considered. Thanks to her many years of experience, Juliane can respond to all adjustments spontaneously and individually and adapt each exercise so that the body is always optimally loaded. This way, personal goals can be achieved safely.

The cool-down or last part (depending on the training goal) is about relaxation, for example, and the session concludes with suitable exercises for relief and stretching. Juliane always works with position and counter-position, i.e., all muscles are always stretched evenly, no part of the body is neglected. A final feedback rounds off the session, Juliane assigns and explains the respective homework until the next session and notes the progress on the exercises.