Embrace Your Real
Episodes
How To Fall Back In Love With Your Everyday Life
20 Apr 2026
Contributed by Lukas
Hey hey beautiful human! When was the last time you actually enjoyed a regular Tuesday? Not a vacation, not a milestone, not a special occasion, just...
7 Things That Are Quietly Wrecking Your Sleep (And Slowing Your Results)
16 Apr 2026
Contributed by Lukas
When your progress has stalled, your cravings feel out of control, and your body never fully recovers, the common instinct is to blame your training o...
How to Choose the Right Protein Powder for You
13 Apr 2026
Contributed by Lukas
Protein powder should be simple, but the supplement industry has made it anything but. With dozens of types, misleading labels, and marketing designed...
What to Actually Do When You're Really Sore
09 Apr 2026
Contributed by Lukas
Most people treat soreness as proof that a workout worked, the more destroyed you feel the next day the better the session must have been. But sorenes...
How To Stop Feeling Guilty Doing Things You Actually Enjoy
06 Apr 2026
Contributed by Lukas
Hey hey beautiful human! One question for you: When did enjoying something become something I need permission for? When did hobbies turn into somethin...
4 Ways to Talk to Yourself Like Someone You Actually Love
02 Apr 2026
Contributed by Lukas
Hey, hey beautiful human! Today, I want to to talk about something that is very important to me. Why are so many of us walking around being their own ...
Adjusting Your Nutrition When Your Workouts Change
30 Mar 2026
Contributed by Lukas
Have you been eating the same way for months… even though your workouts look completely different now? If you've added training days, increased inte...
Why You Feel Hungry Right After Working Out (And What to Do)
26 Mar 2026
Contributed by Lukas
You finish a workout feeling strong and accomplished… and then twenty minutes later you're standing in front of the fridge wondering why you're sudd...
5 Workout Mistakes That Keep You Spinning Your Wheels
23 Mar 2026
Contributed by Lukas
If you've been working out consistently but feel like your progress has stalled, this episode is for you. I break down five subtle workout mistakes th...
Why Your Body Might Feels Stronger Than It Looks (And What to Do About It)
19 Mar 2026
Contributed by Lukas
Have you ever had a stretch where your workouts feel strong, your energy is up, and your recovery is better… but when you look in the mirror, you do...
How to Actually Get Enough Protein in Your Diet (When It Feels Impossible)
16 Mar 2026
Contributed by Lukas
If you feel like getting enough protein is a constant struggle, you are not alone. I talk to women every single week who know protein matters for buil...
3 Questions to Ask Before You Start Tracking Macros as a Mom
12 Mar 2026
Contributed by Lukas
If you're a mom wondering when you should start tracking macros, this episode is for you. I get this question all the time, especially from new moms w...
My Best Tips for Feeling Confident in Your Body
09 Mar 2026
Contributed by Lukas
If you've been having one of those seasons where getting dressed feels frustrating, the mirror feels loud, or you keep comparing yourself to who you u...
The Permission I Wish Someone Had Given Me Sooner
05 Mar 2026
Contributed by Lukas
For years, I believed rest was something you earned. I thought I had to work hard enough, prove I was disciplined enough, and hit the next goal before...
7 Unconventional Ways to Stay Consistent (And Actually See Results)
02 Mar 2026
Contributed by Lukas
If you've ever started a new routine feeling super motivated, only to fall off a few weeks later and wonder why you cannot stay consistent, this episo...
Why Walking Before vs. After Meals Changes Everything
26 Feb 2026
Contributed by Lukas
Walking is one of the simplest habits you can build, but when you walk can make a real difference. In this episode, I break down the difference betwee...
The 3 Phases of Training + Why and How to Cycle Through Them
23 Feb 2026
Contributed by Lukas
Today I want to talk about something that, once it clicks, is such a relief. Your training is not supposed to feel the same all the time. Even when ...
What Changed When I Stopped Waiting to Feel Ready
19 Feb 2026
Contributed by Lukas
If you've been waiting to feel confident before you start the thing… this episode is your wake-up call. Whether it's the workout, the application, t...
Feeling Weaker Before Your Period, Here's What's Actually Happening
16 Feb 2026
Contributed by Lukas
Hello, beautiful human. Today we're talking about that week before your period — when your workouts suddenly feel harder. The same weights feel hea...
+3 Things To Remember When You Feel Like You're Failing
12 Feb 2026
Contributed by Lukas
If you've ever ended a day feeling like nothing went according to plan, like you dropped every ball you were trying to juggle, or like you somehow fai...
The Best Workout Split to Follow in 2026
09 Feb 2026
Contributed by Lukas
If workouts have started to feel confusing or harder to stay consistent with, even though you genuinely want to take care of your body, or if you have...
Why Imperfect Consistency Beats Trying to Be Perfect Every Time
05 Feb 2026
Contributed by Lukas
Perfectionism has a sneaky way of showing up in fitness, even when your intentions are good. It sounds like needing the perfect plan, the perfect week...
Fad Diet Truths (and What Actually Works Instead)
02 Feb 2026
Contributed by Lukas
If January has you questioning your relationship with food all over again… If the start of the year brings a flood of new promises, strict plans, an...
How to Quiet the Voice That Says You're Not Enough
29 Jan 2026
Contributed by Lukas
There's a voice that shows up for so many women, and it usually gets loud right when you're trying to grow. It's the one that tells you you're not doi...
The 30-Day Strength Reboot You Need to Follow in January
26 Jan 2026
Contributed by Lukas
Hello beautiful human! This episode is for you if January feels heavy and you're already feeling pressure to do everything perfectly. If you've ever s...
Why the Word "Should" Will Keep You Stuck in 2026
22 Jan 2026
Contributed by Lukas
This episode is for you if the start of a new year has brought up quiet pressure instead of clarity. If thoughts like "I should be further along," "I ...
My Fitness Goals for 2026
19 Jan 2026
Contributed by Lukas
This episode is for you if you are heading into a new year and realizing that your fitness goals need to support more than just how you look. Instead ...
Anti-Hustle January: Progress Without Burnout
15 Jan 2026
Contributed by Lukas
This episode is for you if January already has you feeling behind, tired, and overwhelmed by the pressure to change everything at once. Instead of pus...
5 Things to Let Go Of This Year + 5 Things to Remember Going Into the New Year
29 Dec 2025
Contributed by Lukas
This episode is for you if you are walking into the new year feeling a mix of gratitude, exhaustion, hope, and maybe a little disappointment that thin...
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 ...