INSTAGRAM: juliagilas
SNAPCHAT: Jgilas.com
FACEBOOK: Julia Gilas

Julia Gilas workout
Julia Gilas – Make muscles, not excuses
Julia Gilas gym
Julia Gilas – Building Strength, muscle and lose fat in the same workout: Staging.
Staging, 1, 2, 3.
Warm up: The warm up should include monster walk, (warm up your hips), and each exercise below for some reps.
Stage 1, Strength
3 to 4 reps, heavy. If you can get more than 4 reps raise the weight.
Rest 90 seconds between each exercise
Bulgarian Split Squat:
Shoulder press
Gluts bridge
Close Grip
Repeat stage 1 for 3 rounds
Stage 1: The goal is to build strength. Extra rest time is ok in Stage 1. Don’t rush Stage 1.
Stage 2 – building muscle
8 reps, moderate weight. Make sure you get 8 reps.
60 second rest or less. Do not rest more than 60 seconds between each exercise.
Bulgarian Split Squat
Shoulder Press
Close Grip.
Stage 2 goal, control the weight, muscle building.
Repeat Stage 2 for 3 rounds
Stage 3 – Fat burn
Jumps: 12 reps explosive: Squat down 3/4 of the way and jump as high as possible.
Push ups: As many reps as possible, go to failure.
Abs: leg lifts: As many reps as possible, slow, try and hold legs straight.
Cable abs: Light weight, squeeze your abs hard.
This exercise will pump your heart, and you should feel your abs.
Repeat Stage 3, 3 times.
Staging is very effective. You’ll train for strength, muscle, and fat burning in the same workout.
I recommend this once per week, this is hard.
Make sure to have carbs and whey protein after you finish this killer workout.
Julia Gilas pool
Julia Gilas – #lifeisgood
Julia Gilas
Your future is created by what you do today, not tomorrow.
Julia Gilas
When you sweat, your body undergoes a series of processes that allow for the release of toxins and an increase in metabolism.
Julia Gilas
Tip for the day A natural carb-blocker: Take 200-300mg Alpha Lipoic Acid with every carb meal.
Julia Gilas
Sweating has never felt so good. @sweetsweatusa
Julia Gilas
Black always “IN” Bodysuit from @fashionnova
Julia Gilas
My white dress from @fashionnova
Julia Gilas
Trimming down my thigh area with the help of my @sweetsweatusa sweat stick and thigh trimmers.
Julia Gilas
Love my dress from @fashionnova
Julia Gilas
Julia Gilas – Good morning everyone Dance. Smile. Giggle. Marvel. TRUST. HOPE. LOVE. WISH. BELIEVE. Most of all, enjoy every moment of the journey, and appreciate where you are at this moment instead of always focusing on how far you have to go.
Julia Gilas
Julia Gilas – I want to thank everyone who has signed up for my online coaching. I’m all booked up! I’m going to be online answering my clients questions now. Email me if you want to reserve a spot for the next time
Julia Gilas
Love my new outfit from @fashionnova
Julia Gilas
Julia Gilas – I am not sure about the afterlife… BUT just in case I am brining a change of underwear.
Julia Gilas
A healthy outside starts from the inside. My sportswear from @optimussportswear
Julia Gilas
Julia Gilas – Some people grumble that roses have thorns; I am grateful that thorns have roses.
Julia Gilas
Amazing ab workout with my @sweetsweatusa stick waist belt. If you’re not using Sweet Sweat during your workouts, your missing out on all the “sweaty fun”!!!
Julia Gilas
Selfie time -every time #happyfriday P.S. My hot sportswear from @optimussportswear
Julia Gilas
#happysunday P.S. Very happy I found the hottest workout wear! It’s from @optimussportswear
Julia Gilas
Sometimes you just need brutal honesty to get you moving! Good morning everyone !
Julia Gilas
#happyfriday Here is a pic I like from my last shoot with Robert Norton at my fav studio @avenue5studio Downtown San Diego P.S. Thank you @krfitness_team_no_limits for my abs

Julia Gilas Julia Gilas Julia Gilas

Julia Gilas
Sweating has never felt so good. @sweetsweatusa + outdoor workout = perfect body
Julia Gilas
What you do today can improve all your tomorrows.
Ralph Marston
Julia Gilas
Sustainable weight loss is a complete lifestyle change, not a 12 week eating plan.
Julia Gilas
Julia Gilas – Our team @krfitness_team_no_limits kicked ass on @europagamesexpo this year!
Girls placings Karla Bravo @karla1bravo 4th novice c, Julia Gilas 3rd novice C, Janna Breslin @jannalifts 1st Novice C, 1st open D and the 2015 Europa overall bikini champion, Gloria Friedley @gloriafriedley 5th open A, Katherine Reitchel @bluefire23 1st Novice B, 2nd Open B class
Thank you @krfitness_team_no_limits for taking us on another level #europagames #europagamesexpo
Julia Gilas
I do love rain
Julia Gilas
Julia Gilas – Sweet Sweat is a topical gel that targets problem injured areas by improving circulation, motivation & sweating during exercise. And let me tell you first hand, @sweetsweatusa REALLY WORKS! I’ve never sweat so much before!