Julie Pecarski Consulting

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Power Muffins

Power Muffins

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My husband loves the Whole Foods Power Muffins and Cookies – have you tried them? I don’t personally eat wheat…
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Rosemary + Black Pepper Bread

Rosemary + Black Pepper Bread

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Here’s something that you probably didn’t know about me.  I have a traditional day job. I am an HR manager…
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Double Chocolate Zucchini Muffins

Double Chocolate Zucchini Muffins

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Holy crap these muffins are sooo good! Don’t like zucchini?  I promise you that you won’t even notice that they…
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Savoury Sun-Dried Tomato & Spinach Muffins

Savoury Sun-Dried Tomato & Spinach Muffins

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My husband, James, loves a good scone. They’re not so healthy but they taste damn good. I think my desire…
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Lemon Blueberry Chia Seed Muffins

Lemon Blueberry Chia Seed Muffins

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These Lemon Blueberry Chia Seed Muffins are perfect for breakfast – fruit, complex carbohydrates, protein and omega fatty acids to…
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balancebyjulie

Let’s not over complicate this sh*t shall we?!?! Let’s not over complicate this sh*t shall we?!?!

Save this for the days when your protein goal is looking a little… ambitious. 👀

#HighProteinLifestyle #ProteinTips #MidlifeNutrition #StrongOver40 #womenwholift
I was listening to a podcast recently talking abou I was listening to a podcast recently talking about why women in the 40’s and beyond need to stop thinking they need to be smaller. But rather thinking about something strength to carry them through the next phase of life.

Then, almost immediately, I overheard a woman talking about how frustrated she was because the scale wasn’t moving—if anything, it was going up.

And honestly? I get it.

I still catch myself getting wrapped up in the number sometimes.

But what I’ve learned is that when I follow a solid plan, fuel my body properly and consistently strength train, I get stronger. I sleep better. My energy is higher. And, truthfully, I really like the shape of my stronger body.

Maybe the goal isn’t to keep chasing a smaller version of ourselves.

Maybe it’s to build a body that can carry us through the next 40 years feeling strong, energized and confident.

And yes, we can still want to look our best. We just don’t have to make smaller the definition of better.

Who’s coming to this side with me?

#StrongOverSkinny #StrongOver40 #MidlifeGlowUp #WomenWhoLift #HealthyAging
Trying the viral HB high-protein pizza 🍕 Okay… I Trying the viral HB high-protein pizza 🍕

Okay… I get the hype. An easy way to add more protein while still enjoying pizza.

For the crust:
• ¼ cup cottage cheese
• ⅓ cup egg whites
• ⅓ cup flour
• 1½ tbsp coconut flour
• 1 tsp baking powder
• 1 tsp garlic powder
• 1 tsp oregano
• Pinch of salt

How to make it:

1. Mix all the crust ingredients together until combined.
2. Spread onto parchment paper into a thin, even crust.
3. Bake at 350°F for 10–12 minutes.
4. Remove and add your pizza sauce, cheese and favourite toppings.
5. Bake for another 10+ minutes, until the cheese is melted and the crust is cooked through.

🍕 Nutritionist verdict: Easy, high-protein and actually feels like pizza. No sad “diet food” vibes here.

Save this for your next pizza night!

#HighProteinRecipes #ProteinPizza #MidlifeNutrition #EasyHealthyRecipes #highproteinmeals
5 things I wish I knew when I started strength tra 5 things I wish I knew when I started strength training at 40:

1️⃣ Follow a plan. This is key to see results.
2️⃣ Progressive overload > randomly lifting heavy.
3️⃣ Eat after your workout — protein + carbs.
4️⃣ Recovery is part of the workout. I take 2-3 “active” rest days. 
5️⃣ Consistency. If you’re just starting out, start with 2 days & master that!

Your 40s are a pretty great time to start building the strongest version of you.

Want the training app I use? DM me “TRAIN” and I’ll send you a free week.

#WomenWhoLift #StrengthTrainingForWomen #StrongOver40 #MidlifeStrength #healthyaging
She didn’t need another complicated diet. She need She didn’t need another complicated diet. She needed a few simple tweaks that actually fit her busy life.

that’s the thing: it doesn’t have to be everything all at once!

two small changes—and ended up feeling better and losing lbs.

#MidlifeWellness #MidlifeNutrition #GutHealth #WomenOver40 #HealthyHabits
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