Julia Anto

julialadewski.com

Julia Anto, CSCS, is a coach to strength athletes, like powerlifters, physique competitors and crossfitters as well as recreational lifters and those seeking body transformation through muscle-building and fat loss. She takes pride in helping people from all walks of life to see and reach their full potential. Ladewski is a former Division I strength & conditioning coach from the University at Buffalo, where she worked with every sport on campus.

 
Somebody Once Told Me
During my sophomore year of college, I really started to get into strength training. You know... diving deep into Oxygen magazine and Muscle & Fitness, copying each model's exact diet, writing it out in a notebook and seeing how closely I could follow it. Insert Face Palm emoji. But let's be honest - most of […]
Nutrition 101
New Year... new anything? For most people who have been into lifting and training for sometime, the new year isn't anything special. Maybe we revisit the last year's lifts and see how to improve, but I think I can confidently say that most don't set big New Year's resolutions like the general public. And if […]
To Use Straps or Not: That is the Question
To Use Straps or Not: That is the Question
When should you use straps? Are they ever justified?
Stop Thinking With Julia Anto
So often we find ourselves overanalyzing our lifts and thinking about every little thing we are doing.  There is a time and place for that in training but there is a time and a place to shut the brain off and just go. Julia Anto does a great job explaining how she has adopted this […]
Peterson Step-ups: Video
Peterson Step-ups: Video
High-rep Peterson step-ups are a great addition to programming.
Inverted Row Progressions
Inverted Row Progressions
A great bodyweight exercise that people of all ages and ability can use and vary.
March Training Update - Missing Days
March Training Update - Missing Days
I missed some days and now I'm all messed up.
My Favorite Carb Sources
My Favorite Carb Sources
The basics do work
Show Me Your Worst
Show Me Your Worst
Get the most out of video analysis from your coach!
February Training Update
February Training Update
February training update
2/1 Concentric/Eccenctric Variations
2/1 Concentric/Eccenctric Variations
Eccentrically overload muscles with these variations!
It's in the details: Bar Path in the Squat
It's in the details: Bar Path in the Squat
Visual of bar position over foot
Fitness Badges Of Honor From A Strength Coach With 20 Years Experience - Gimmicks Be Damned!
Fitness Badges Of Honor From A Strength Coach With 20 Years Experience -...
When you've been in an industry or profession for over 20 years, you see trends come and go. You see gimmicks and fads rise and crash. You also see a lot of, for lack of a better term, Badges of Honor. I'm sure it's in other professions as well, but fitness is an industry where […]
Calories or Macros...Which should I track?
Calories or Macros...Which should I track?
What's the best thing to track if you're looking to make changes to your diet?
Fitness Badges of Honor
Fitness Badges of Honor
What Fitness Badge of Honor do you try to wear?
My training update: January
My training update: January
I've been trying to give my readers an update of my training at the end of each month.  15 years ago, when we kept our training logs initially on the old elitefts website, I had so many folks that followed along... rep for rep.  Really awesome to hear after all those years of putting in […]
Shoulder Exercise: Swimmers and Lava
Shoulder Exercise: Swimmers and Lava
Two shoulder finishers for you to try!
What's the Best Indicator of Training Intensity?
What's the Best Indicator of Training Intensity?
One thing I prescribe in my client's training
New Year, New Motivation?
New Year, New Motivation?
How's your motivation? Is it always 10/10? Yeah, me either. And that's ok...
December Training Update
December Training Update
What have I been doing?
Prone Scarecrow Mechanical Drop set
Prone Scarecrow Mechanical Drop set
Shoulder exercise that will have you screaming!
"That's gross... Girls shouldn't have muscles"
"That's gross... Girls shouldn't have muscles"
Random keyboard warriors... ignore or fight back?
Sumo Critique with Trevor Jaffe (video)
Sumo Critique with Trevor Jaffe (video)
Never too old to learn from others. See what Trevor had to say about my sumo technique!
Tutorial: Single Leg Skater Squats
Tutorial: Single Leg Skater Squats
These single leg squats will kick things up a notch!
Sister Client Spotlight!
Sister Client Spotlight!
Sisters step on stage and make huge gains!
Tutorial: Kickstand RDL
Tutorial: Kickstand RDL
Video and quick tips for this single leg movement
Tutorial: Box Squats for New Lifters
Tutorial: Box Squats for New Lifters
How and why I use the box squat this particular way with my clients
Tutorial: Banded TKE Squats
Tutorial: Banded TKE Squats
Many of my clients are still training at home (whether by choice or not). Some have smaller gyms without much equipment.  When I want to put in a leg press exercise for quad work, I usually have to come up with an alternative. Enter the Banded TKE Squat. You can do these unloaded or loaded […]
4 Ab Series You Should Try
4 Ab Series You Should Try
Do these on your off days for some extra core work!
The Best Way to Coach and Get Results Is...
The Best Way to Coach and Get Results Is...
Macros? Meal plans? Hand-sized portions? Daily checkins? Weekly? What's the right way??
OCB Sky View Classic Results!
OCB Sky View Classic Results!
We made it! The show went on and all went well. I've never competed in the OCB before.  It's a natural federation complete with polygraph and drug testing.  Many people ask why I decided to compete in this federation, as opposed to the NPC where I usually compete. In my entire powerlifting career, I always […]
Show Prep Update: 1 week to go!
Show Prep Update: 1 week to go!
With 1 week to go, we've been pushing pretty hard.  As I mentioned before, Anne Sheehan has been having me do a lot of slow concentric and slow eccentric movements.  It has really done wonders for me!! At 3 weeks out, I was sitting at 200g protein, 150ish carbs and 40g fat.  I was given […]
Why Are My Veggies Counted as Zero?
Why Are My Veggies Counted as Zero?
How many veggies can you really eat?
Should Desk Job Folks Have Increase Calorie Deficit?
Should Desk Job Folks Have Increase Calorie Deficit?
If you sit all day, should you be eating less? It depends!
Show Prep vs. Baking
Show Prep vs. Baking
Conflicting? Complimentary?
Order of Operations: Manipulating exercise order for growth
Order of Operations: Manipulating exercise order for growth
Have you always done Big to Small exercise? Try reversing those and see the growth!
Rest Periods Variations
Rest Periods Variations
When and why should you shorten your rest periods?
A Peek into My Prep
A Peek into My Prep
I started off 2020 with big plans.... much like the rest of the world. As quarantine hit, my physique show stayed on schedule.  I trucked along with HIIT and dieting and then 4 weeks out, they pushed it back one week. Fine.  No big deal.  Then 4 days later they canceled it altogether. Thankfully, there […]
Push-up Variations You Should Try
Push-up Variations You Should Try
As I mentioned in my post about pull-ups, relative strength (how strong you are for your own body weight) is important for everyone.  Even if you're not a competitive athlete, you move your body every day.  Walking up stairs and getting off the couch are examples of how you move your own body in functional […]
Maximize Your Pull-ups!
Maximize Your Pull-ups!
Beware internal rotation of the shoulder in pull-ups. Maximize the lats and try this variation that's great for beginners!
RDL  Variations
RDL Variations
Some twists on a classic move, with video
Nutrition 101: Top 5 Things
Nutrition 101: Top 5 Things
5 (and a half) nutrition tips to master above all
Food Rules: Necessary or Restrictive
Food Rules: Necessary or Restrictive
Restrictions, diets, good food, bad food... it's so overwhelming!
Tips to Get Through Each Day
Tips to Get Through Each Day
Many of my remote clients have been really struggling with being at home.  They feel stuck, lost, bored, anxious, and a ton of other emotions which often find them walking back and forth from the fridge 1800 times a day. (And no, I don't mean, "get through the day" in a bad way.  I just […]
Can you prep for bodybuilding at home?
Can you prep for bodybuilding at home?
There are many stage athletes still getting it done! Try these workouts!
3 Workout Mainstays in Every Home Gym
3 Workout Mainstays in Every Home Gym

It’s in these moments, we wish we would’ve put a little more energy and cash into our home gym. Here’s how to start small yet smart.

How To Make (home) Exercises Harder... without adding weight
How To Make (home) Exercises Harder... without adding weight
Even with nothing, you can make bodyweight harder with these tips
MEASURE YOUR FOOD ACCURATELY!!
MEASURE YOUR FOOD ACCURATELY!!
VIDEO! You could be off by hundreds of calories!
How To Measure Your Food
How To Measure Your Food
I've been talking a lot about coaching lately.  Specifically some tips about HOW to coach (knowing your client, knowing yourself and coaching appropriately). You see, there are a few different camps out there regarding how we should monitor food intake.  All of them work some of the time.  What I mean by that is, some […]
Suck It Up, Buttercup!
Suck It Up, Buttercup!
As a coach, we sometimes think about our ideal as one who just does what they're told, gets the work done, and doesn't say a peep. "Just tell me what to do, and I'll do it!" Sure, those clients are great. They generally just know they have to put in the work and the results […]
Top 3 Things You Need to be an Effective Online Coach
Top 3 Things You Need to be an Effective Online Coach
What Great Online Coaches Do...
Top 3 Things You NEED as a Coach
Top 3 Things You NEED as a Coach
A few strategies to improve on with your clients. Especially useful for in person clients where there is a back and forth conversation.
Why Your Nutrition Plan Needs Consistency
Why Your Nutrition Plan Needs Consistency
2 weeks, that's all I ask.
Bulgarian split squat: Optimizing foot position for bigger quads
Bulgarian split squat: Optimizing foot position for bigger quads
WATCH! Glutes were so 2019... 2020 is the year of the quad!
Should your knees travel forward on squats and lunges?
Should your knees travel forward on squats and lunges?
This debate has been going on for some time.  Or maybe it's not anymore and I'm just old. Here's my take on the debate, with what I was exposed to.... (Note: this is just perception with  a little humor. Certainly many coaches around the country had different views) Many moons ago, strength coaches worked hard […]
Shoulders: Building Boulders with Caps as Big as your Head
Shoulders: Building Boulders with Caps as Big as your Head
Growing gorgeous shoulders is more than just 3x10 lateral raises

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