Embrace Your Real

A Reminder on The Real Meaning of Christmas

25 Dec 2025

Contributed by Lukas

Today's episode is a simple pause in the middle of a full day. Christmas can feel busy and rushed, and it's easy to move through the morning without s...

Boot Camp + Group Fitness Classes: Why They Aren't Ideal for Building the Body You Want

22 Dec 2025

Contributed by Lukas

Today's episode is for the woman who has been showing up, sweating through boot camps and circuit-style classes, but not really seeing the muscle defi...

5 Weight Gain Truths You Need to Hear Right Now

18 Dec 2025

Contributed by Lukas

Today's episode is here to help you breathe a little easier. If the scale has shifted or your clothes feel different after the holidays, it can bring ...

25 Things I Learned in 2025

15 Dec 2025

Contributed by Lukas

Today's episode is a look back at the lessons that shaped me this year. 2025 stretched me, softened me, and taught me so much about motherhood, faith,...

What Is a Deload Week and Why You Need One

11 Dec 2025

Contributed by Lukas

Today's episode is for the woman who has been training hard but feeling more tired than strong. If your workouts suddenly feel heavier, your motivatio...

7 Metabolism Myths That Are Wrecking Your Progress

08 Dec 2025

Contributed by Lukas

Today's episode is all about one of the most misunderstood topics in women's health and fitness: your metabolism. If you've ever felt like your body h...

8 Signs You're Burnt Out + What Your Body Really Needs

04 Dec 2025

Contributed by Lukas

Today we're diving into something that a lot of us feel but don't always catch in the moment: Burnout.    Not the regular kind of tired where a go...

The Truth About Resistance Band Workouts: Why They're Way More Effective Than You Think

01 Dec 2025

Contributed by Lukas

Today's episode is all about a tool that so many women overlook but absolutely shouldn't. If you've ever wondered whether resistance bands are actuall...

My 5 Go-To Bible Verses for Thanksgiving This Year

27 Nov 2025

Contributed by Lukas

Today's episode is a little different, and honestly, one that feels really special to share. As much as I love talking about movement, nutrition, and ...

Every Woman Needs To Know This Holiday Season

24 Nov 2025

Contributed by Lukas

The holidays bring joy, connection, celebration, and memories. They also tend to bring stress, unpredictability, and that old tug-of-war between wanti...

4 Reminders That Changed How I See My Body

20 Nov 2025

Contributed by Lukas

The holidays can bring so much joy, and they can also stir up body image thoughts that steal your peace. Photos, family comments, richer foods, and a ...

Holiday Fitness Q&A: Staying Consistent Without the Guilt

17 Nov 2025

Contributed by Lukas

The holidays are a beautiful season, but they can also be a season where your routine gets stretched. Travel, family gatherings, different foods, cold...

How to Maintain Progress When You're at 60% Effort

13 Nov 2025

Contributed by Lukas

Today, I want to talk about something that so many of us struggle to accept — the idea that you can't always give 100%. Some days, weeks, or even m...

7 Rules You Need This Thanksgiving + Holiday Season

10 Nov 2025

Contributed by Lukas

The holidays can bring so much joy, but let's be honest, they can also bring stress. Between travel, family gatherings, endless food options, and you...

What If Self-Discipline Has Been Misunderstood This Whole Time?

06 Nov 2025

Contributed by Lukas

For years, we've been told that discipline means pushing harder, eating cleaner, and saying no to anything that doesn't fit the plan. But what if that...

What I Learned From Tracking Macros for Almost 15 Years (and How I Do It Differently Now)

03 Nov 2025

Contributed by Lukas

Today's episode is one I've been so excited to record because this is a story that's been such a big part of my own journey — and one that I know s...

7 reasons you've stopped seeing results after years of training

27 Oct 2025

Contributed by Lukas

If you've been lifting consistently for years but your progress has stalled, your strength feels the same, your body looks the same, and your motivati...

The One Mistake Women Make with Dumbbells

23 Oct 2025

Contributed by Lukas

If you've been showing up consistently but not seeing the strength or definition you want, this episode might just reveal why. The most common mistake...

Pre-Holiday Pep Talk: How to Stay Consistent and Confident Through the Holidays

20 Oct 2025

Contributed by Lukas

The holidays are around the corner, and let's be honest, this season can feel like a minefield when it comes to food, fitness, and consistency. One mi...

Should I Eat After 7pm? The Truth You Need to Hear

16 Oct 2025

Contributed by Lukas

You've probably heard the "rule" that you shouldn't eat after 7pm if you want to see results. Maybe you've even felt guilty grabbing a late snack, lik...

5 exercises that don't actually build the body you want

13 Oct 2025

Contributed by Lukas

You're showing up for workouts, putting in the effort, but you're not seeing the changes you want in your body. Sound familiar? The truth is, it might...

Why You Need a Monthly Check-In With Yourself

09 Oct 2025

Contributed by Lukas

Most women only pause to reflect when things start to fall apart — when motivation dips, workouts stall, or nutrition feels off track. But waiting u...

GLP-1s: Tool or Crutch? Let's Get Honest

06 Oct 2025

Contributed by Lukas

You've probably seen it all over social media GLP's, and maybe even wondered if a GLP-1 medication could be the answer you've been looking for. But he...

What You Aren't Changing, You Are Choosing

02 Oct 2025

Contributed by Lukas

Today, I want to talk about something that goes beyond motivation or surface-level advice. Because let's be real—building the body you want isn't ju...

8 sneaky things stopping you from building a stronger core

29 Sep 2025

Contributed by Lukas

Hey, hey beautiful human… Welcome back to another episode of Embrace Your Real. Today we are diving into something that almost every woman asks me a...

Why Comparison is Stealing Your Body Confidence

25 Sep 2025

Contributed by Lukas

Hey beautiful human! You were feeling good… until one scroll on social media made you question everything about your body. Sound familiar? Whether i...

Understanding Your Metabolism 101

22 Sep 2025

Contributed by Lukas

Ever caught yourself saying, "I just have a slow metabolism," or "My metabolism broke after I turned 30"? You're not alone, but the truth is, your met...

Why There Are No "Bad" Foods in a Healthy Lifestyle

18 Sep 2025

Contributed by Lukas

Hey beautiful human! Ever eaten pizza and immediately thought, "Ugh, I was so bad today"? Or labeled a slice of cake, a handful of chips, or even a pi...

(FAQ) I Eat Healthy and Workout: Why Isn't My Weight Dropping?

15 Sep 2025

Contributed by Lukas

You're eating healthy, you're getting your workouts in… so why isn't the scale moving? If you've ever asked yourself that question (maybe more than ...

Why Pilates Alone Isn't Enough

11 Sep 2025

Contributed by Lukas

Hey beautiful human! You've probably asked yourself at some point: Should I be doing Pilates… or should I lift weights? And if you've ever felt stuc...

6 Actually Helpful Ways to Get Back on Track This Fall (Without Burning Out by Week Two)

08 Sep 2025

Contributed by Lukas

Hey beautiful human! Fall is here, and with it comes that fresh-start energy. The kids are back in school, the routines are settling in, and you're pr...

Can One Bad Meal Make You Gain 5 Pounds?

04 Sep 2025

Contributed by Lukas

Hey beautiful human! Let's talk about that gut-punch moment we've all had… You step on the scale after a big meal, a holiday weekend, or a night out...

Why You Don't Have to Love Every Inch of Your Body to Treat it Well

01 Sep 2025

Contributed by Lukas

Today we're diving into a topic I've been wanting to talk about for a while, because it's one of those sneaky things that can actually do more harm th...

Why Your Life on the Outside Won't Change Until This Does

28 Aug 2025

Contributed by Lukas

Hello beautiful human! Let's talk about the thing that keeps so many women stuck… "If I could just lose the weight…" "If life would just slow down...

How Many Reps Should You Actually Be Doing for Your Ideal Results?!

25 Aug 2025

Contributed by Lukas

Hey hey, beautiful human! You've seen workouts that say "3 sets of 10–12 reps"... but what does that actually mean? Should you stop at 10? Push to 1...

5 Things to Remember When Your Body Confidence is Feeling Low

21 Aug 2025

Contributed by Lukas

Okay, let's be honest… Some days, your body just feels... off. The jeans don't fit right. A photo catches you off guard. And suddenly, you're in a f...

Why You Can't Intuitively Eat

18 Aug 2025

Contributed by Lukas

Hey beautiful human.  There's this idea out there that once you're done tracking or dieting, intuitive eating should just click. That you'll suddenly...

Why Your Brain Is Wired for Comparison & How to Unplug It

14 Aug 2025

Contributed by Lukas

Hey beautiful human 💛 Let's talk about something that messes with all of us: comparison. You're feeling good, you're proud of your progress… and ...

What Most Women Get Wrong About Progressive Overload

11 Aug 2025

Contributed by Lukas

Hey beautiful human, welcome back!  Have you ever looked at your workout and thought… "Wait… if I'm not lifting more weight this week, am I even ...

Should You Eat Before Your Workouts? Let's Talk About It

07 Aug 2025

Contributed by Lukas

Hey sis! Let's settle this once and for all: Do you need to eat before a workout? You've probably heard all kinds of answers, some people swear by fas...

5 Ways to Maximize Your Self-Care Without More Time

04 Aug 2025

Contributed by Lukas

In this episode of Embrace Your Real, we're diving into something that might sound simple at first, but it has completely shifted the way I approach...

Are Weighted Vests Worth the Hype?

31 Jul 2025

Contributed by Lukas

Today we're diving into a hot topic I've been getting lots of questions about lately—weighted vests. Are they worth the hype? Are they essential to ...

5 Reasons Why Your Fitness Journey Needs a Dose of Gentle Energy

28 Jul 2025

Contributed by Lukas

Hey beautiful human, today we're talking about something I think a lot of women are feeling right now, even if they haven't quite put it into words ye...

How to Respond When People Question Your Fitness Journey

24 Jul 2025

Contributed by Lukas

Hey hey, beautiful human! If you've ever felt judged, misunderstood, or even a little bit discouraged by other people's opinions about your fitness go...

3 No BS Nutrition Reminders For A Summer That Doesn't Derail You

21 Jul 2025

Contributed by Lukas

Today's episode is all about getting grounded and giving you three super practical nutrition reminders we all need right now—especially in this seas...

Progress Feels Invisible? 6 Ways I Reframe Progress to Stay on Track

17 Jul 2025

Contributed by Lukas

Hey hey, beautiful human! Today we're having a real, honest conversation about those frustrating seasons where you're doing all the right things—you...

The Science on Why Muscle Doesn't Make You Look Bulky (and the Lie We've All Been Told)

14 Jul 2025

Contributed by Lukas

Hey hey, beautiful human! Today we're calling out one of the biggest lies women have been told about fitness: that building muscle will make you look ...

3 Things TikTok Got RIGHT About Fitness (Yes, Really)

10 Jul 2025

Contributed by Lukas

Hey hey, beautiful human! We're flipping the script today and giving TikTok a little credit—because believe it or not, there are some things the app...

5 Mindset Swaps That Made Motivation Irrelevant

07 Jul 2025

Contributed by Lukas

Hey hey, beautiful human! Today we're diving into a topic that's been holding so many of us back: waiting for motivation. If you've ever caught yourse...

3 Reasons Why Your Maintenance Phase Isn't a Failure—It's a Strategy

30 Jun 2025

Contributed by Lukas

Hey hey, beautiful human! Today we're tackling a topic that's been so misunderstood in the fitness space: maintenance phases. If you've ever felt like...

Why Understanding These 2 Types of Hunger Can Change Everything

26 Jun 2025

Contributed by Lukas

In this bonus episode of Embrace Your Real, we're digging into a topic that trips so many of us up: hunger. Have you ever paused and thought, "Wait…...

4 Underrated Hacks That Helped Me Stop Feeling Drained

23 Jun 2025

Contributed by Lukas

Hey hey, beautiful human! Today we're tackling a topic that I know is going to hit home for so many of you: Underecovery. What if the real reason you'...

What a Fit Day Actually Looks Like (It's Not What You Think)

19 Jun 2025

Contributed by Lukas

Hey there, beautiful human! Today, I want to take you behind the scenes and talk about what a "fit" day actually looks like.   Because here's the...

3 Fitness Myths TikTok Got Totally Wrong

16 Jun 2025

Contributed by Lukas

Hey, hey beautiful human! Today we are diving into something I know you've seen all over your feed—fitness advice from TikTok.   And listen, I love...

What To Do When You Feel LIke You're Gaining Weight But Doing Everything 'Right

12 Jun 2025

Contributed by Lukas

Today we're diving into a struggle I know so many of you have felt—when you're tracking your macros, lifting weights, staying consistent… and yet ...

Everyone's Talking About Reverse Dieting—But Do You Actually Need One?

09 Jun 2025

Contributed by Lukas

Today we're diving into something that's been all over fitness TikTok—reverse dieting. You've probably heard people say it's the secret to healing y...

My Honest Thoughts on the 'Girl Dinner' Trend"

05 Jun 2025

Contributed by Lukas

Today we're diving into something I've seen all over social media lately—and that's the "girl dinner" trend. If you've ever thrown some crackers, ch...

How to Count Macros Without Obsessing Over Numbers

02 Jun 2025

Contributed by Lukas

Today we're diving into something I know so many of you have struggled with—because I have too—and that's how to count your macros without it taki...

This One Mindset Shift Helped Me Stop Skipping Workouts

29 May 2025

Contributed by Lukas

Today we're diving into a mindset shift that completely changed the way I approach my workouts—and helped me stop skipping them, even on the busiest...

Body Image and Photos of Yourself: Navigating Photos, Angles, and Triggers

15 May 2025

Contributed by Lukas

Today we are talking about something that I know so many of us struggle with—whether we say it out loud or not. And that is: how we feel about ourse...

The Science of Recovery

12 May 2025

Contributed by Lukas

Hey, hey beautiful human! Today we're talking about something that does not get talked about enough in the fitness space… but it's one of the most i...

Stop Saying You Don't Have Time: Here's How to Structure Your Day With Purpose

08 May 2025

Contributed by Lukas

Today we are talking about something I know so many of us feel on a day to day basis – and that's feeling like there's just never enough time in the...

Why Adjusting Your Macros Matters When You Increase Your Exercise

05 May 2025

Contributed by Lukas

"Julie, how do I know if I actually need to adjust my macros based on my new activity levels?" I get it. It can feel confusing to know when a change i...

What Soreness Really Says About Your Workouts

01 May 2025

Contributed by Lukas

Today's episode is inspired by a question I got from a member of the Movement with Julie community. And I love this question because I know so many of...

Why Beating Yourself Up Isn't Helping You Reach Your Goals

28 Apr 2025

Contributed by Lukas

Hey friend! We need to talk about something that might be sabotaging your progress—and I'm not talking about your workouts or your nutrition. I'm ta...

What You Need to Know If You're Feeling Behind in Life

24 Apr 2025

Contributed by Lukas

If you've ever looked around and thought, "How am I this far behind?"—this episode is for you, sister. Whether it's in fitness, motherhood, your car...

Stop Sabotaging Your Workouts: Fix These Dumbbell Form Mistakes First

21 Apr 2025

Contributed by Lukas

If you've ever felt like you were putting in the work but not seeing results, if you've struggled with little aches and pains, or if you've ever secon...

What I Do on Days I Don't Feel Like Working Out

17 Apr 2025

Contributed by Lukas

Not every day is a high-motivation day—and that's normal! In this episode of Embrace Your Real, I'm sharing exactly what I do when I just don't feel...

Can't Stop Craving Certain Foods? Here's What's Really Going On

14 Apr 2025

Contributed by Lukas

If you feel like food cravings are constantly sabotaging your goals, this episode of Embrace Your Real is for you. So many women assume cravings are j...

3 Things I'm Focusing on Right Now That Have Nothing to Do With Fitness (But Are Helping Me Get Stronger Anyway)

10 Apr 2025

Contributed by Lukas

In this episode of Embrace your Real, I'm sharing 3 things I've personally been focusing on lately that honestly have nothing to do with fitness or nu...

Trying to Fix a Fitness Plateau? Don't Make These Mistakes

07 Apr 2025

Contributed by Lukas

When your progress stalls, it's easy to panic and start doing all the wrong things in the name of "fixing it." In this episode, I'm breaking down the ...

What Happens to Your Body When You Stop Working Out for a Week (or More)

03 Apr 2025

Contributed by Lukas

Headed into spring break or just life-ing a little harder than usual and worried about missing your workouts? In this episode, I'm breaking down exact...

Think You're in a Plateau? Here's How to Know—and What to Do About It

01 Apr 2025

Contributed by Lukas

Feel like you're stuck even though you're doing everything right? Before you overhaul your whole plan, listen up! In this episode of Embrace Your Real...

Why Consistency Measures Progress Better Than the Scale

27 Mar 2025

Contributed by Lukas

If you're here, you're probably someone who wants to feel strong, confident, and healthy. But let's be real—most of us have had those moments where ...

5 Body Images Tips That Will Change the Game

24 Mar 2025

Contributed by Lukas

Today, we are diving into a topic I haven't talked about much lately: Body Image. I know this is a topic that we need to continue to come back to time...

Do You Actually Need 10K Steps a Day?

20 Mar 2025

Contributed by Lukas

You've probably heard that 10,000 steps a day is the magic number for health and fitness. But… is that actually true, or is it just another arbitrar...

Nutrition Q&A: Protein After Workouts, Carbohydrate Timing and Going Over Your Macros

17 Mar 2025

Contributed by Lukas

You know that feeling when you scroll through fitness advice online and suddenly feel like you're doing everything wrong? One person says you have to ...

Overcoming Guilt: Prioritizing Your Health and Wellness While Caring for a Newborn

13 Mar 2025

Contributed by Lukas

Hey, hey! If you're a new mom, I know how much you're carrying right now. The exhaustion, the endless to-do list, the constant feeling that no matter ...

How to Squeeze in Workouts: Real Advice From Busy Moms & Working Women

10 Mar 2025

Contributed by Lukas

Hey, hey, sister! Today, we're talking about how to find time to work out when life feels absolutely crazy. Now, if you're new here or haven't joined ...

5 Easy Tips to Hydrate Postpartum

06 Mar 2025

Contributed by Lukas

Hey, mama! In today's episode, I'm sharing five super simple ways to stay hydrated without making it feel like just another thing on your already long...

Nutrient-Dense vs. Less Nutrient Dense-Foods: Ditching the "Good" or "Bad" Food Mindset

03 Mar 2025

Contributed by Lukas

Alright, girl, let's ditch the whole "good" vs. "bad" food drama! In this episode of Embrace Your Real, I'm talking about nutrient-dense vs. non-nutri...

Choosing Yourself: What It Really Means and Why It's Time to Start

27 Feb 2025

Contributed by Lukas

Hey girl, it's time to choose YOU first! Let's dive into what it really means to put yourself at the top of the list—and how to do it guilt-free. In...

Pregnancy + Core Strength: Why It's Important, Exercises to Include + Things to Avoid

24 Feb 2025

Contributed by Lukas

Hey mama! You know I'm all about staying strong and feeling amazing during your pregnancy. Core strength is a total game-changer—not just for your b...

5 Underrated Causes of Bloating

20 Feb 2025

Contributed by Lukas

Bloating is the worst. It's uncomfortable, frustrating, and can make you feel like everything you're doing is wrong—even when you're eating well and...

Exercise Snacks: What They Are + Why You Should Use Them

17 Feb 2025

Contributed by Lukas

You know I'm all about keeping fitness realistic and attainable—because life can get busy, right? Sometimes it feels impossible to block out 45 soli...

The #1 Weight Loss Myth We Need to UNALIVE

13 Feb 2025

Contributed by Lukas

We've been conditioned to think that weight loss is the goal. That if we just see the number on the scale go down, we'll magically get the lean, toned...

8 Awards You're Chasing That Don't Actually Exist

10 Feb 2025

Contributed by Lukas

Okay, let's talk about those "awards" we're chasing—the ones that don't exist but somehow control so much of what we do, how we feel, and how we sho...

80% of People Fail Their New Year's Resolutions in the First Month: Here's What to Do About It…

06 Feb 2025

Contributed by Lukas

It's the first week of February and it's time for us to take a look at those new years resolutions. Did you know 80% of people fail to stick with thei...

The Do's and Don'ts of Nourishing Your Body Postpartum

03 Feb 2025

Contributed by Lukas

Hey, Mama! First of all, let me say this: you are incredible. Your body just created a whole human being! Whether it's your first baby or your fourth,...

How Exercise Transforms Your Mental Health as a New Mom

30 Jan 2025

Contributed by Lukas

Let me ask you—how are you really doing? Parenting is a rollercoaster of emotions—sweet highs and overwhelming lows—and it's easy to feel like y...

10 Ways to Manage Your Fitness as a New Momma!

27 Jan 2025

Contributed by Lukas

Struggling to find time for fitness as a new mom? I see you! This season of life is beautiful, messy, overwhelming, and incredible all at once. That's...

7 Steps for Transitioning from Macro Counting to Intuitive Eating

23 Jan 2025

Contributed by Lukas

Feeling ready to take a break from tracking but unsure how to do it without losing your progress? In this episode of Embrace Your Real, we're talk...

Macro Counting to Intuitive Eating: Top Myths + How to Know If You're Ready to Transition

20 Jan 2025

Contributed by Lukas

If you've been tracking your food for a while, you might be wondering what life would look like if you stopped weighing, measuring, and logging everyt...

The REAL Way to Build Confidence This Year

16 Jan 2025

Contributed by Lukas

Have you ever looked at someone and thought, "I wish I could be as confident as her"? Here's the truth: you can be! Confidence isn't something you're ...

What Actually Happens To Your Body Over One Year of Consistency

13 Jan 2025

Contributed by Lukas

Have you ever wondered why your fitness journey feels like it's taking forever, even though you're showing up, putting in the work, and staying consis...

How to be your Best Self in 2025 (New Mom Edition)

06 Jan 2025

Contributed by Lukas

Are you ready to step into 2025 as the best version of yourself, but wondering how to juggle it all with the demands of new motherhood? Or maybe life ...

The Only "New Year, New You" Fitness Protocol You Should Follow

02 Jan 2025

Contributed by Lukas

Feeling overwhelmed by the January fitness hype? Wondering how to cut through the noise and actually create sustainable, lasting results?   In this e...

My 7 Best Tips for Entering 2025

30 Dec 2024

Contributed by Lukas

Are you ready to make 2025 your strongest year yet? In this episode of the Embrace Your Real podcast, it is all about setting realistic goals and crea...

"OOPS! I Ate Too Much": Here's the Holiday Mindset You Need…

26 Dec 2024

Contributed by Lukas

Do you feel guilty for enjoying your favorite holiday treats or stepping out of your usual routine? In this episode of Embrace Your Real, I'm tackling...

7 MORE End of Year Reminders I Needed to Hear (And You Probably Do, Too!)

23 Dec 2024

Contributed by Lukas

As we wrap up the year, I wanted to sit down and have a heart-to-heart about the lessons that have hit me the hardest this season. From postpartum cha...