Julie Krejci | Sustainable Weight Loss & Mindset Tips | Downing, WI & Virtual
In our Women in Wellness series, we spotlight inspiring women who are making waves in the wellness community. Today, we're excited to introduce you to Julie Krejci, a certified health coach based in Downing, Wisconsin, who specializes in helping women over 45 navigate weight loss during perimenopause and menopause. With over 18 years of coaching experience and her own transformative weight loss journey, Julie brings both professional expertise and personal understanding to her work.
Meeting Julie Krejci
Julie is the founder of Sparke 180º, LLC, where she helps women break free from the cycle of restrictive dieting and create sustainable lifestyle changes. As a certified health coach, Julie has developed the Lifestyle 180° Weight Loss Solution—a program that goes far beyond what's on your plate to examine the habits, behaviors, thoughts, and beliefs that keep women stuck.
"This work goes far beyond what's on their plate," Julie explains. "It's about examining the habits, behaviors, thoughts, and beliefs that have been keeping you stuck. I help women shift their mindset, rebuild trust with their bodies, and create doable, day-in-and-day-out routines that work with real life—not against it."
Beyond Dieting: The Power of Sustainable Change
Julie's approach challenges the common belief that weight loss requires extreme restriction. Instead, she focuses on metabolism repair, mindset shifts, and habit change that women can maintain long-term. Her philosophy centers on lasting transformation rather than temporary fixes, helping women feel in control of their bodies, energy, and health.
"Many women believe they need to exercise more or eat less to lose weight after 45, when in reality, those tactics backfire," Julie shares. "Restriction slows metabolism, increases cravings, and creates an unsustainable cycle. The key is not less food—it's the right food combined with the right mindset."
Practical Tips for Sustainable Weight Management
Julie's approach to weight loss focuses on building sustainable habits rather than following restrictive rules. Here are her practical tips that any woman can implement:
Set Food Boundaries—Not Restrictions: Decide ahead of time what you'll eat instead of relying on willpower in the moment. Boundaries give you structure without making you feel deprived, which makes it easier to follow through—especially when life gets busy or stressful. When you plan your food choices, you're less likely to fall into the all-or-nothing diet trap.
Walk Daily: A 30-minute walk can do wonders for your mood, energy, and hormones. Walking is one of the most underrated tools for weight loss and stress relief. It's gentle on the body, easy to maintain, and helps regulate blood sugar, cortisol, and even cravings.
Focus on What You Can Eat: Fill your plate with vegetables, protein, and healthy fats so you're not constantly battling cravings. When you nourish your body with satisfying foods, you naturally have less desire for sugary or processed snacks. Shifting your mindset to abundance—rather than restriction—helps you feel more in control and less obsessed with food.
Try This at Home: A 5-Minute Morning Mindset Practice
Ready to start building a healthier relationship with food and your body? Julie recommends this simple morning practice:
-
Write down one small habit you'll focus on today (like drinking water or eating a balanced lunch)
-
Write one supportive thought (like "I'm becoming the healthiest version of myself")
-
Write one reason you want to lose weight that isn't about the scale
"This helps you stay grounded and focused, no matter what life throws at you," Julie explains. "It's a powerful way to shift out of autopilot and into intention. When you remind yourself daily of your 'why,' take action on one manageable habit, and choose thoughts that support your goals, you begin to rewire the way you think and behave around food, health, and self-worth."
A Personal Journey of Transformation
Julie's passion for helping women stems from her own weight loss struggle. Twenty years ago, she realized she was one pound heavier than when she went in to deliver her last child—and felt devastated. After trying every diet and nearly giving up, something in her said, "You don't have to live like this."
"I started looking at what was causing me to always regain the weight after going on another restrictive diet," she reflects. "I started changing not only my habits and behaviors but how I viewed myself and my relationship with food." Julie proceeded to lose 40 pounds, which she has kept off for over 20 years.
"At that point, I just wanted to help other women have the success that I was having after years of struggling. I became a health coach to find a better way—not just for myself, but for every woman who's felt hopeless and frustrated with her body and her weight and just needs a coach beside her to cheer her on."
The Real Results: Beyond the Scale
What transformation does Julie see most often in her clients? "My clients don't just lose weight—they gain confidence. They stop obsessing over food and start feeling like themselves again. They finally feel in control of their bodies, their energy, and their health."
Julie emphasizes that her clients become confident in all situations and develop the tools to make choices that empower their health. "I watch women go from discouraged and defeated to empowered and proud of how far they've come—and that's the best part of my job."
What might surprise people about Julie's wellness journey? "I'm not perfect. People are often surprised to hear that I still have to work at it. I don't have some magic metabolism or perfect willpower. I've struggled with emotional eating and negative self-talk just like my clients. What's different now is that I've built habits and a mindset that support me—and I've learned how to bounce back without guilt or shame when things get off track."
Connect with Julie
Ready to explore Julie's approach to sustainable weight loss and mindset transformation?
-
Website: sparke180.com
-
Instagram: @coachjuliek
-
Email: julie@coachjuliekrejci.com
-
Free Resource: Top 3 Strategies to Manage Menopausal Weight Gain
Julie offers her signature 12-week program, The Lifestyle 180° Weight Loss Solution, which gives women the structure, support, and mindset tools they need to lose weight for good. The program helps women understand what their body needs nutritionally, physically, and behaviorally as they progress through different life stages.
"If you're tired of feeling stuck, I want you to know there is a better way," Julie shares. "You don't have to give up your favorite foods or spend hours in the gym. You just need the right plan, the right mindset, and the right support. I've walked this road myself—and I'd be honored to walk it with you."
This post is part of PeachyYogi's Women in Wellness directory, where we spotlight inspiring women in the wellness community. Stay tuned for more features highlighting women who are making a difference through their unique approaches to health and wellbeing.
