10KGin­12Weeks" programme

Do you want to lose weight healthily and permanently?

Optimising your daily diet is essential for long-term weight loss success. Juliane develops a personalised training and nutrition strategy that is tailored to your specific needs and preferences.

Over the years, Juliane has continuously developed her weight loss programme based on valuable feedback and the needs of her clients.

The result is a modular concept that allows her to tailor the programme to your personal preferences and goals. Juliane firmly believes that sustainable weight loss is not achieved through rigid diet plans, but only through a personalised approach.

Are you ready to reach your desired weight and start your journey to a healthier life? Juliane is looking forward to accompanying you on this exciting journey and supporting you in achieving your goals.

These are the contents:
✅ How to correctly calculate your personal calorie target.
✅ Which foods can hinder your weight loss.
✅ Which nutritional approach promotes faster weight loss.
✅ The effects of sugar on the metabolism.
✅ Strategies for overcoming cravings.
✅ What to do when weight loss stalls.
✅ How to feel full while losing weight.
✅ Ways to cope with everyday stress without resorting to food.
✅ Methods for integrating more exercise into your everyday life.
✅ The benefits of regular exercise for weight loss.
✅ Whether intermittent fasting suits you and your lifestyle.
✅ Why each nutritional approach can have different effects on weight loss.
✅ What is really important to maintain weight in a healthy and sustainable way.

About the "10 KG in 12 weeks" programme
Each week builds on the previous one and offers you a new building block to achieve your weight goal.
What makes this programme special is that you can choose the  modules that best suit you and your everyday life. I want to make sure that you receive the content that will benefit you the most and help you on your personal journey to your desired weight.

These are the building blocks:
✅ Metabolism & calorie deficit
✅ Rather low junk than low carb
✅ Quality instead of quantity
✅ Nutrients instead of calories
✅ The secret weapon of plant protein
✅ Strategies against diet plateau and yo-yo effect
✅ Cravings and the power of fibre
✅ Muscles as a fountain of youth and metabolism booster
✅ The successful formula of exercise, cardio and relaxation
✅ Fine-tuning of timing & dinner cancelling
✅ Everyday solutions for intermittent fasting

Teamwork and challenge for two

This time, the programme focuses on teamwork and mutual motivation, because you can achieve more together than alone! As part of a team of two, you will compete against other teams and work together to collect as many green days as possible in the Yazio app and achieve the goal of having lost the most weight as a team at the end of the 8 weeks. An
attractive prize awaits the winning team (in addition to the weight loss success), so the effort should be doubly worthwhile!

Which team will win?

Throughout, both team members motivate each other and send each other daily Yazio overviews to track and celebrate each other's progress. You'll be amazed at how motivating it can be to work together with a partner and achieve your goals.

But that's not all: the programme will of course be accompanied by me to present you with new, exciting content every week that will help you to lose weight more easily and keep it off.

These are some of the contents:

• Food industry marketing trap, prefer "no junk" instead of "no carb"
• why we are not too weak but the temptations are too strong and what we can do about them
• Why dietary fat can make it difficult to lose weight and how we can lose weight without hunger
• why a calorie is not a calorie and why the timing of eating is also crucial (understanding the concept of counting calories, calorie deficit, basal metabolic rate and metabolism)
• How we can fill up every day despite a calorie deficit
• Why food quality is crucial and why weight loss can stagnate after a few weeks
• Why meat, fish and dairy products can act like sugar and which protein alternatives are more suitable for losing weight
• Why certain carbohydrates are better than their reputation, especially for losing weight
• Sport, activities, exercise and muscle mass, and what you need to bear in mind when doing sport to lose weight
• Optimisation, nutrients, detox and toxins, sleep, regeneration
• The advantages and disadvantages of intermittent fasting

Would you like to be there?

Do you already have an idea who your partner should be? If not, no problem, I'll be happy to help you find someone. Request a Zoom link now: termin@juliane-fit.de

As always, your friends are of course also welcome!

Healthy habits & lose weight permanently

The weight loss programme will not only help you to lose weight in a healthy way, but also strengthen your stamina and help you to establish new healthy habits permanently.
And the best thing is that you won't have to struggle through this process alone, but will be part of a supportive team.

My job / my everyday life demands everything of me, I don't have time for sport and healthy eating. How can I still manage to reduce my weight and finally feel good again?

My family commitments, my job and my  everyday life demand the utmost from me every day. I simply no longer have time for my needs. How do I find the time for healthy eating and fitness?

I want to lose weight and am counting calories, but I am constantly hungry and my weight loss has stagnated for a few days. What could be the reason for this and what is the solution?

I've put on more than 10 kilos while working  from home and I just can't get rid of it. I have the feeling that I can't get a grip on my diet while working from home. What can I do?

I put on a lot of weight during my pregnancy and now I can't get rid of it. What can I do?

I have lost weight, but now my body is not toned but looks kind of bulky. What can I do?

I exercise a lot, but I'm not really losing weight. What is the solution?

Since my pregnancy I've had a little tummy and a few kilos that won't go away - even though I've tried everything.

The solution: A customised concept...

• which tailors the right nutrition and fitness programme for you,
• which is perfectly tailored to you, your everyday life, your family and your time and physical needs and
• which enables you to achieve your goals safely, healthily and permanently.

You get:

• flexible, simple and uncomplicated tips and easy-to-understand instructions on how you can lose weight healthily and integrate new habits into your everyday life and what positive effects this will have on your hunger and body awareness: Immediate implementation guaranteed!
• no rigid system, find the combination that suits you and your family best a solution that also works with little time in stressful everyday life, despite job and family
• Weight loss solutions for the whole family
• Finally enjoy eating again
• Ideas for dealing with social obligations
• receive concrete tips and recipes for everyday life
• uncomplicated instructions and recipes
  

So you can:

• Finally losing weight despite working from home and little exercise
• tackle the consequences of "sitting sickness", finally shed the pounds from the last lockdown, even without extreme sports sessions
• Lose weight permanently without tedious calorie counting
• Detoxify the body and finally regain a positive body image Reduce stress and lead an active life
• feel reborn, slow down the ageing process and prevent illnesses

The programme is:

• Flexible and absolutely suitable for everyday use
• complete: No nutrients are left out, no special food groups are omitted, perfect for relaxed eating behaviour
• Also suitable for vegetarians, vegans and people with food intolerances (if you have diabetes or are taking medication, please speak to your doctor in advance)
  
  

PACKAGE S

Group live accompaniment (Zoom)
"10KGin12Weeks in the group"

• Tips for nutritional analysis
• Tips for your own nutritional analysis 
• Exchange & group counselling
• Tips for implementation
• Recipes and ideas for the family

PACKAGE M

Analysis & advice (Zoom or 1:1)
"Personal nutritional advice"

• Nutritional analysis & anamnesis
• Nutritional analysis
• Nutritional advice
• Nutrition plan & recipes
• Specific tips for implementing

PACKAGE L

Optimise & implement (personal)
"Implement new habits"

• Nutritional analysis & medical history 
• Nutritional value analysis
• Nutritional counselling
• Nutrition plan & recipes
• Support during implementation & weekly feedback