Welcome to your first official Rest and Recovery Protocol Bonus. Below is the breakdown of our strategic focus on tactical sports recovery, targeted supplementation, and lifestyle optimization.

Week 1 Protocol Outline

• Day 1: Systemic Repair

• Day 2: Supplementation & Micronutrient Integration

• Day 3: Biohacking Fundamentals

• Day 4: Adrenal Restoration

• Day 5: Hormone Balance & Nutritional Support

• Day 6: Muscular Recovery

• Day 7: Sleep Hygiene & Dietary Optimization

The objective of this phase is to introduce these advanced methods and seamlessly integrate them into your daily routine and training regimen. This protocol is designed to accelerate your progress, allowing you to approach your goals with enhanced recovery, greater strength, and master-level efficiency.

Welcome to Day 1.

Day 1 guide is available on the app

Besos & Biceps,

Julia & The Dogs

The Body Shop, LLC has successfully secured 2nd Place voted by you, our community, as the “Best Place To Get Fit” This is our fourth total and third year consecutively securing this placement.

As a small, locally owned and operated, independently funded business, the marketing value in the Best Of Taos magazine is crucial for the survival & growth of a small business like The Body Shop- but what speaks to me loudest is the impact we have created together as a team. I wholeheartedly appreciate YOU helping to make this possible.

Thank you very much

Besos & Biceps ❤️

Julia & The Dogs

If you haven’t already made your vote for The Body Shop LLC it would seriously mean the world to me and today is the last day of vote. Polls close at midnight.

We want to continue bringing you the best fitness, nutrition, and overall coaching possible- and your help with things like this help us to keep laying a new track.

Much love, thank you very much.

➡️ Click on services, scroll down to “best place to get fit “ See Body Shop LLC close to the bottom.

➡️http://www.taosnews.com/bestof

It is that time of year again! Voting for the “Best of Taos” is officially open, and I am humbly asking for your support to help us bring home the title of “Best Place to Get Fit.”

For the past nine years, we have been honored to serve this community. Every year, we strive to raise the bar by expanding our facility, upgrading our technology, and enhancing our programs to ensure you receive the highest standard of training in Taos.

How to vote: http://www.taosnews.com/bestof

You can find us under the Services category. Simply scroll to the very bottom to find “Best Place to Get Fit” and select The Body Shop, LLC.

Your support helps us share our mission with the rest of the community, and it means the world to our entire team. Thank you for being part of our family and for your continued loyalty!

Click Me To Vote!

With gratitude,

Julia Fernandez De Maez

Thank you for supporting
Female founded, Independently funded, Locally operated & Taoseno Owned small business

The Body Shop, LLC

Due to trainee volume increasing over the last six weeks, it’s been a little more difficult for me to get out your continuing education, material and podcast. I appreciate your patience and most importantly your friendship and participation in the program. Advise him to take a few moments to listen to this brief update podcast on things to expect, how our training is intensifying through the late spring and summer months not to mention some of the new enhancements to your service in 2026.

I have a new assistant joining me starting next week to help. Ensure information on newsletters are sent out every Tuesday and by now everybody on the team should have received your independent custom check-in.

Much love, I’ll see you in class but for now take a few minutes to make sure you’re informed on updates.

You’re doing an incredible job this season and it’s my pleasure to be able to help guide you in your continuing efforts to achieve homeostasis and optimized wellness in all capacities.

Besos & Biceps,

🔶WELCOME Taos County Staff! Today is your official day one.

As posted on the schedule, you have your own designated class times with me at the shop.

I have received your information from HR and will be contacting you directly today via text to set up your scan, individual assessments, and answer any questions so we can get you plugged in today.

The continuation of this program will be largely dictated by participation. My job is to set you up with the best tools I have for your success now and in the future…

And of course, give you some kick ACE results while you’re here.

Pssst: one of you @ Taos County has already lost a combined 120 pounds with me over the last 4 years… you know who you are, and soon your co-workers will too.

🔶Body Shop club members, 60-day challenge begins today for you as well. 60 days of tracking, consistent training, and continuing to style on your process.

•In person: the top participant will be chosen based on participation. Starboard is back up effective Wednesday morning.

•Out of State / Remote: the top participant will be chosen based on overall combined pounds and inches lost.

‼️Prizes

#1 In Person & Online = one month free plus $100 in activewear (giving you my wholesale discount)

#2 In Person & Online= your choice of a free month or 2 1/1 personal training sessions (yes I do virtual PT)

#3 In Person & Online $50 gift certificate for dinner or to your favorite local tattoo shop.)

Welcome, Spring, I can’t wait to see you in class and or online! Taos County, you’re on my radar.

Welcome ALL to a brand new day full of limitless potential.

Julia,

Master Trainer & Owner / Operator

Happy March and welcome to the first official month of spring! Day one of March has dropped on the app & under your Pilates section, you will see Class progress by the week as they do in class.

Just wanted to make sure everybody saw this information from our last newsletter. Please feel free to reach out to me directly for any questions. Looking forward to a jam-packed March and welcoming in all Taos County staff- Note: they will have their own independent training times that will not affect your Boot Camp. DNA genetics test testing will be available the second week in March, and all Body Shop and Boot Camp members have been granted unlimited scans. I hope you enjoy the new accommodations in the office.

Let’s get ready to kick some ass. I got a full stack coming in at You this week, including a double dumbbells from From Hell.

Hellooo March!

Xo Julia

Please see the previous post linked below for IMPORTANT INFORMATION regarding upcoming changes coming to The Body Shop

I wanted to reach out and apologize for the delay in this month’s programming. I recently broke my phone and have fallen behind on a few things as a result. I’ll be getting a new one on Monday, 1/5/2026, and will follow up with anyone whose calls or messages I may have missed.

In the meantime, please feel free to use any of the previous training modules to get you started. I expect to have a new module available no later than this Wednesday.

Thank you all for your patience and understanding.

Warmly,
Julia Struck
Master Trainer, CNC

All “new year, new me” BS aside, I challenge you to be above average and use the time that you have left to consider your wins and where there are breaks in your system. At every level, you’re gonna have obstacles to work around, but the more you trust in your process, the better the obstacles get. Truth be told, a date on a calendar counts for nothing- it’s the habits we commit to building every day on the calendar. 80% of people will quit their New Year’s resolutions by the end of February. Join me in being in the top 20%. It’s less about the WHY and in 2026 more about purpose, intention, and above all, self-discovery. Dig in! New year, new me starts every freaking day, so let’s kick it in the ass.

Love,

Julia

Remember back in the day when you used to play sports, or perhaps the first time you tried that new recipe that you’ve since mastered...

The list goes on and on, and you can apply this to most things that you do every day, seemingly automatically. What if I told you managing your wellness can work the same way? You see, it’s not just a matter of habits, but also neurochemistry. They say it takes 10,000 times to do something before we become the master of it- yet I still can’t fold the fitted sheet, so I don’t know how true that is.

Point & case if you can train your mind to be addicted to things that are consistently holding you back-then you can train your mind to be consistently reactive to the things that propel you forward. Practice doesn’t always make perfect, but it sure as hell builds progression.

More details in today’s podcast....

“Growth is like driving at night in the fog. You can only see as far as your headlights, but you can make the whole trip that way”. In The Secret

HAPPY FALL! If you’re reading this from Northern New Mexico, you already know fall hit hard yesterday, and as we continue to focus on a strong finish to 2025, it’s important to keep building systems that build your success. Today’s Podcast is a continuation of last week, breaking down the acronym of SMART Goal Setting, focusing on the “M” Measurable. Today’s objective is not only to help you continue to focus on clarity, but also to create a system in a process that decreases overwhelm, stress, and uncomfortable urgency. The fact of the matter is, most people don’t even write their goals down; you’re not most people. Vamos.

New schedule dropping this week, let’s start October off strong. PRE-EXISTING members were offering a welcome back special for you to get involved exclusively in October. Contact me directly at 505-240-3687.

For now, I challenge you to plug in. Because know better, do better.

Cheers to a kick a$$ Monday & breaking down a few tidbits from today's podcast. Fact: We're just about 14 weeks away from the end of the new year and just a few weeks out from daylight savings. This is a wise time to start honing in on some details from last week’s podcast, today being focused on the importance of building goals that are specific. After all, this is to help you with the lifestyle, not just your role in the mill coaching program.

This week’s DIY assignment, let's dig deep, get clear, get detailed, and ask yourself, "dude, shut up, what exactly do you want to accomplish?"

Example: I want to drop a couple of pounds before the end of the new year, vs I would like to lose 10 pounds before the end of 2025.

Example: I would like to find more of a margin to invest in myself and my health by eating out /shopping less, vs I'm going to trim the fat out of my budget to save $200 a month.

Why: I wanna lose 10 pounds before the end of the year, so I feel better. I'd like to lose 10 pounds so that I can go on that Wheeler Peak hike with my family this upcoming summer.

Why: I would like to save $200 extra a month for a vacation, vs I would like to sharpen my discipline when it comes to finances to expand my life experiences in the future.

Do we see an above all feel the difference?

Assignment: Pick five goals you'd like to accomplish before the end of the new year. scratch off 3 to 4 of them and let's dial in. Please feel free to share, and I will reply. Reminder, this is the community thread interaction that motivates everybody.

Members: if you have an account on the Body Shop training app, you have received your passcode. New addy is 1337 Gustaf Dr., Suite P- look for the pink "Open" sign.

Coming in hot this morning, my apologies, we had a little hiccup in our regular podcasting due to my travels in Santa Fe. I thought this to be the perfect opportunity to talk to you about how to manage your life, fitness, and nutrition systems when overwhelmed hits and schedules change, giving you a backseat to my process, and reminding you how important it is to stay flexible and be the chameleon of your life process.

Heavy metal may not be for everybody, but I put a special attachment in today's newsletter of something I would like you to be exposed to. On the tough days, I listen to this to remind myself who I am and who I am not, and I find this brings me a great deal of confidence. I hope you enjoy with an open mind, but I did make sure to attach the lyrics lol rock on everybody, looking forward to hearing what you take from today's podcast.

With Love,

Julia

Getting back on track with our weekly podcast on part three of cycle syncing your fitness and nutrition. perhaps one of my favorites so far, is the ovulation phase. This is a great time for energetic expansion, taking on bigger projects, getting in front of the camera, and working in front of or with the public. By now, I hope you're tracking your phases a little more closely, a wise woman that I know you are would be starting to journal the fluctuations you might be experiencing I just for yourself but also for your professionals.

I look forward to hearing how your integration goes in the upcoming weeks. Once we finish this four-week series it's gonna be a part of your check-in so be ready. xo

With love- no better, do better, feel better.

Julia

Good Morning Body Shop Fam,

continuing from last week’s cycle, seeking a mini-podcast, and focusing on the follicular phase. This particular phase is one of my favorites, all about high energy and output! Understanding when to rest is just as important as understanding when we can push a little harder while still being hormonally supportive. I look forward to hearing how the integration of these techniques serves you in the weeks and months to come. Know better, Feel Better.

Greetings Body Shop Fam,

Welcome, today one of this four-part series introducing you to cycle sinking as it is in relation to your fitness and nutrition flow here with me at The Body Shop. Cycle syncing with your fitness and your nutrition (lifestyle as a whole) is a fantastic way to make sure that your body is staying regulated by understanding the behaviors that are most supportive to you hormonally during the various phases of the month.

Menstrual phase Fitness checklist:

•Take the first one to three days off of intense strength, training weightlifting, and Cardio. This is it time for your body to rest and replenish, it's already expanding a lot of energy so help support it by taking a few days of recovery.

•Carve out time for more rest. I understand that sometimes the demands of life affect our sleep, it's imperative that you protect it, especially during this phase.

•This is gonna be a time for you to reflect on the parts of your fitness or professional life that don't require as much demand; i.e. not the greatest time to lead meetings, public speaking, or making a big decision.

•The more you prepare for your menstrual week the week before, the lighter your period will be and the fewer PMS symptoms you will have. The better you can adhere to these methods and give your body rest. The easier the rest of your cycles will be. On the flip side, pushing it full speed through these phases will ensure the rest are impacted negatively as well.

•Using an app or a calendar start tracking your cycles to better map out the activities and behaviors that are most hormonally supportive to you during whatever phase you are in.

•Died should consist of Whole Foods and healthy fats. Try to avoid foods that are higher in sodium and sugar.

looking super forward to the follow-up series next week as always, I will be available here for comments or directly for questions.

Know better, FEEL better.