Embrace Your Real

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...

7 Ways to Find More Joy This Holiday Season

19 Dec 2024

Contributed by Lukas

Does the holiday season ever feel more stressful than magical? With so much pressure to create the "perfect" holiday, it's easy to feel overwhelmed an...

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

16 Dec 2024

Contributed by Lukas

Does this time of year leave you feeling like you need to "have it all together"? If you've been putting pressure on yourself to tie everything up wit...

Why the Holiday Season is Perfect for Maintenance, Not Progress

12 Dec 2024

Contributed by Lukas

Does the holiday hustle leave you feeling stretched too thin while trying to stick to your fitness goals? With packed schedules, endless parties, and ...

Your Ultimate RESET After Over-Indulging this Holiday Season

09 Dec 2024

Contributed by Lukas

Feeling a little off track after indulging during the holidays? Whether it's a big meal, a festive weekend, or a few too many treats, we've all been t...

8 Hacks to Avoid Overindulging During the Holidays

05 Dec 2024

Contributed by Lukas

Can you enjoy holiday meals and stick to your health goals? Yes, you can—and in today's episode of Embrace Your Real, I'm breaking down exactly how....

The REAL Way to Eat What You Want Through the Holidays Without Guilt

02 Dec 2024

Contributed by Lukas

Can you really enjoy holiday treats without derailing your health goals? Absolutely! This season isn't about deprivation—it's about finding balance....

The Gratitude Effect: How Thankfulness Transforms Us

28 Nov 2024

Contributed by Lukas

In the whirlwind of daily life, it's easy to get lost in the hustle and forget to pause and appreciate the simple blessings around us. As Thanksgiving...

Why Your Fitness Progress Stalls Without Gratitude (And How to Fix It)

25 Nov 2024

Contributed by Lukas

What if, instead of focusing on what your body can't do, you celebrated everything it can? This Thanksgiving week in the Embrace Your Real podcast, le...

Finding Gratitude in your Fitness Journey

21 Nov 2024

Contributed by Lukas

  Can gratitude actually change the way you approach fitness? Imagine shifting your mindset from focusing on what your body can't do to ...

The Ultimate Guide To Hitting Your Macros At Holiday Parties

18 Nov 2024

Contributed by Lukas

The holidays are a time for joy, connection, and celebration—but they don't have to mean compromising your health or feeling like your progress take...

9 Small Wins You Can Start Celebrating Today

14 Nov 2024

Contributed by Lukas

Can celebrating small wins really power you toward your big fitness goals? Today, I'm breaking down why these little victories—like squeezing in an ...

Why I would rather have THIS than Six Pack Abs

11 Nov 2024

Contributed by Lukas

Are six-pack abs truly the ultimate fitness goal, or is there more to the story? In this episode of the Embrace Your Real podcast, I dive into our...

5 Reasons THIS Habit Will Lead to Better Results

07 Nov 2024

Contributed by Lukas

Are your fitness goals starting to feel like a mountain that's too steep to climb? Believe me, we've all been there—many of us set ambitious goals o...

6 Steps to Embrace your Postpartum Body

04 Nov 2024

Contributed by Lukas

What if the real celebration of postpartum isn't about "bouncing back" but about honoring the powerful changes your body has embraced? Too often, soci...

Overcoming The Need For Instant Gratification

31 Oct 2024

Contributed by Lukas

Is your health journey built on quick fixes or lasting habits? In this episode of Embrace Your Real, we dive into a question that becomes even more pr...

How to Adjust Your Workouts for Seasons Changes

28 Oct 2024

Contributed by Lukas

Feel like your workout motivation fades as the days get shorter? You're definitely not alone. When the colder months set in, the urge to cozy up inste...

My Non-negotiables for Self-Care During the First 3 Months Postpartum

24 Oct 2024

Contributed by Lukas

Feeling overwhelmed by the demands of motherhood and wondering how you'll find time for self-care? Balancing the two may seem impossible, but with the...

How Does Cardio Fit Into Your Resistance Training Routine

21 Oct 2024

Contributed by Lukas

Is cardio the secret sauce for achieving a lean, toned physique, or is there more to the equation? In this episode of Embrace Your Real, let's dive in...

How to Handle Social Judgement While Counting Macros

17 Oct 2024

Contributed by Lukas

How do you stay committed to your health and fitness goals during the holidays without feeling like you have to defend your choices? In this episode, ...

8 Pros and Cons of Afternoon and Evening Workouts

14 Oct 2024

Contributed by Lukas

Is there an ideal time of day to work out, or does it all depend on your lifestyle? In this episode, we dive into the world of afternoon and evening w...

Mind Over Muscle: Shutting Down Negative Self-Talk to Achieve Real Progress

10 Oct 2024

Contributed by Lukas

What if your biggest barrier to progress wasn't physical but mental? Think about it—if your mind is telling you that you can't push further or won't...

9 Pros and Cons for Morning Workouts

08 Oct 2024

Contributed by Lukas

Is your workout time working against you? In this episode of Embrace Your Real, I will uncover how your body's natural rhythms could be impacting your...

Daily Habits for a Positive Self-Image and Mindset

03 Oct 2024

Contributed by Lukas

What if your self-worth wasn't tied to your reflection? In a world where body image can feel like everything, imagine the freedom of valuing yourself ...

Exercise Guidelines for a Healthier Pregnancy and Postpartum Recovery

30 Sep 2024

Contributed by Lukas

Can you picture maintaining your fitness routine while feeling empowered and energized throughout pregnancy? In this episode of Embrace Your Real, joi...

The Power of Small Efforts in Your Fitness Journey

26 Sep 2024

Contributed by Lukas

  What if perfectionism is holding you back from reaching your fitness potential? In this episode of Embrace Your Real, I dive into the all-or-nothin...

How Partner Workouts Can Build Stronger Bonds

23 Sep 2024

Contributed by Lukas

Do you think your workouts could bring you closer to your partner? What if your fitness routine is not only good for your health but it could  also b...

Rediscovering Your Fitness Journey with Confidence + Resilience

19 Sep 2024

Contributed by Lukas

Have you ever felt like restarting your fitness journey is an insurmountable task? We've all been there, facing that daunting first step and grappling...

Mastering Nutrition Even on a Busy Schedule

16 Sep 2024

Contributed by Lukas

Ever wondered how you can stay on top of your diet and fitness goals even when life gets incredibly busy? In this episode of Embrace Your Real, I dive...

Embracing Setbacks and Authenticity on Your Fitness Journey

12 Sep 2024

Contributed by Lukas

Have you ever felt like life's unpredictability derails your fitness journey, leaving you feeling like a failure? Don't worry—setbacks are not only ...

Easy Ways to Add Activity to Your Busy Schedule

09 Sep 2024

Contributed by Lukas

Are you sitting at a desk all day? Often inactive and trapped scrolling endlessly through your social media while laying on the couch all day? In this...

Overcoming Unrealistic Expectations of Yourself

04 Sep 2024

Contributed by Lukas

Feeling overwhelmed by the constant need to be perfect in every aspect of your life? You're not alone. At some point, we've all been there, right?   ...

5 Myths That Need To Be Busted About Fitness During Pregnancy

02 Sep 2024

Contributed by Lukas

Worried that exercising during pregnancy could harm your baby? It's a common fear, but one that deserves a closer look. In today's episode of Embrace ...

6 Reminders About Changing Your Body Part 2

29 Aug 2024

Contributed by Lukas

Have you ever wondered how embracing the natural changes in your body can lead to a happier, more fulfilling life? It's a profound shift that can tran...

Nutrition vs Exercise- Which Comes First

26 Aug 2024

Contributed by Lukas

Ever heard the saying "abs are made in the kitchen" and wondered if it's true? Can what you eat really outweigh your exercise routine when it comes to...

6 Reminders About Changing Your Body Part 1

22 Aug 2024

Contributed by Lukas

How do you gracefully and confidently navigate the ever-changing landscape of your body? In this episode of the Embrace Your Real podcast, I'm here to...

Workout Q&A - Back Pain, Stubborn Belly Fat, Cardio Skipping Workouts and more!

19 Aug 2024

Contributed by Lukas

Can you truly achieve body confidence and acceptance while dealing with injuries and setbacks? Join me in this episode of Embrace Your Real as we unco...

The #1 Happiness Mistake Most Women Make

15 Aug 2024

Contributed by Lukas

Have you ever put off your happiness, thinking you'll finally feel joy when you achieve that next big goal? Let's talk about why this common trap migh...

The Most Budget Friendly At Home Gym Set-Up

12 Aug 2024

Contributed by Lukas

  What if I told you that you could transform your fitness journey without ever stepping foot in a gym again?   In this episode of the Embrace Your ...

Still Hungry After Hitting Your Macros? Do This....

08 Aug 2024

Contributed by Lukas

Have you ever wonder why you're always hungry even when you're counting your macros?   This is what I dive into this week's bonus episode of Embrace ...

Your Guide To Enjoying Summer Cocktails While Building The Body You Want

05 Aug 2024

Contributed by Lukas

Ever wondered how you can enjoy your favorite summer cocktails without derailing your health and fitness goals? In this episode, I will teach you prac...

4 Verses For When You Struggle With Body Image Part 2

01 Aug 2024

Contributed by Lukas

Join me in part 2 of this bonus episode of the Embrace You Real Podcast, discover how biblical wisdom can transform your relationship with your body a...

Overindulged At A Summer BBQ?

29 Jul 2024

Contributed by Lukas

Do you find yourself falling into the cycle of guilt and restriction after enjoying summer indulgences? Summer BBQs are synonymous with good food, goo...

4 Verses For When You Struggle With You Body Image (Part 1)

25 Jul 2024

Contributed by Lukas

Have you ever feel like your true worth is overshadowed by physical appearance? In a world where appearance oftentimes feels like it defines our worth...

7 Tips To Stay On Track For The Rest Of The Summer

22 Jul 2024

Contributed by Lukas

Have you ever found yourself torn between savouring summer treats and sticking to your health goals? We've all been there and it can be challenging tr...

Navigating Change and Life Transitions (Part 2)

18 Jul 2024

Contributed by Lukas

Welcome back to the second part of my series on life transitions! In this episode, I dive deeper into how to navigate these challenging periods with ...

Pregnancy Q&A: Personal Insights, the Struggles, Gender Reveal, Baby Moon and More! (Part 3)

15 Jul 2024

Contributed by Lukas

Welcome to the final episode of my three-part pregnancy Q&A series! In this special episode of Embrace Your Real, I'm diving into some of the most p...

Navigating Change and Life Transitions (Part 1)

11 Jul 2024

Contributed by Lukas

How do you navigate life transitions, especially when they bring a mix of excitement and uncertainty? In this episode of Embrace Your Real, I kick off...

Pregnancy Q&A: Avoiding Weight Gain, Nutrition, and Body Image Advice (Part 2)

08 Jul 2024

Contributed by Lukas

  Welcome back to another episode of the Embrace Your Real podcast, I'm diving into the second part of our three-part series on pregnancy Q&A, whe...

5 Unexpected Things Body Confident Women Do

04 Jul 2024

Contributed by Lukas

When was the last time you put on an outfit you loved without second-guessing how your body looked in it? What would your life be like if you stopped...

Pregnancy Q&A Part 1: Working Out During Pregnancy

01 Jul 2024

Contributed by Lukas

How can you honor your body with movement during pregnancy while embracing the changes and challenges it brings?   In this special episode of Embra...

5 Things You Think You "Shouldn't" Do When Building the Body You Want (But Should!)

27 Jun 2024

Contributed by Lukas

Have you ever felt guilty for enjoying dessert or worried that snacking might derail your progress? Many of us believe that building the body we want...

9 Ways to "Fix A Broken Metabolism" (Part 2)

24 Jun 2024

Contributed by Lukas

Welcome back to Embrace Your Real podcast. In today's episode, we continue our deep dive into how you can revitalize and boost your metabolism. This ...

Struggling to Love Your Body? 3 Underrated Reminders…

20 Jun 2024

Contributed by Lukas

We all have those days when loving our bodies feels like an impossible task. Maybe it's after a tough week or a glance in the mirror that leaves you ...

9 Ways to "Fix A Broken Metabolism" (Part 1)

17 Jun 2024

Contributed by Lukas

Have you ever wondered why maintaining your weight feels effortless for some but like a constant battle for others? The secret often lies in metaboli...

Why Cellulite Doesn't Mean You Are Fat

13 Jun 2024

Contributed by Lukas

Cellulite – it's a term that brings up a lot of insecurities, especially as summer approaches. But what if we told you that cellulite is completely...

7 Tips on How to Get Summer Ready

10 Jun 2024

Contributed by Lukas

Summer is here, and with it, a wave of anxiety and insecurities about our bodies. But what if this summer could be different?   In this episode of ...

What People Think Body Acceptance Is vs. What It Actually Is

06 Jun 2024

Contributed by Lukas

Have you ever felt pressured by societal standards to love every part of your body all the time? Do you struggle with negative thoughts about your ap...

Macro Counting Q&A: Creatine, Fat Loss Phase, Protein Goals, Evening Snacks + More

03 Jun 2024

Contributed by Lukas

Have you ever felt confused about macros or struggled to hit your protein goals? Do you find yourself wondering if you're eating the right amount for...

Find Freedom From Your Negative Body Image

30 May 2024

Contributed by Lukas

Do you spend countless hours obsessing over your body and striving for an unattainable goal?    Welcome to the Embrace Your Real podcast. In this ...

5 Health Myths that Need to be Busted Immediately

27 May 2024

Contributed by Lukas

Nowadays, with so much information readily available at the tip of your fingers, it can be challenging to decipher which ones are facts and fakes. Th...

3 Things You Need if You've Been Neglecting Yourself

23 May 2024

Contributed by Lukas

Do you often find yourself at the bottom of your priority list, constantly putting others' needs ahead of your own? In the hustle and bustle of daily...

How to Perfect Your Deadlift Form (Part 2)

20 May 2024

Contributed by Lukas

Welcome back to Part 2 of our mini-series on perfecting your deadlift form! In this episode, we dive deeper into the nuances of deadlifting, covering...

The Truth About Weight Loss + Your Confidence

16 May 2024

Contributed by Lukas

Have you ever felt pressured by societal beauty standards or social media to lose weight in hopes of feeling more confident?    In this episode of...

How to Perfect Your Deadlift Form (Part 1)

13 May 2024

Contributed by Lukas

Are you curious about deadlifts but unsure where to start? Do you struggle with perfecting your deadlift form or understanding the benefits?   Join...

Why Women Need a Certain Amount of Fat on Their Body to Be Healthy

09 May 2024

Contributed by Lukas

Society has led us to believe that having little to no body fat is what we should be striving for. But, what you should know is that maintaining a...

Sneaky Ways to Increase Your Protein Intake Daily

06 May 2024

Contributed by Lukas

Are you struggling to meet your protein goals and wondering how to boost your intake effectively?   Well, today's episode is for you! In this episo...

3 Life-Changing Mindset Shifts Anyone Can Make

02 May 2024

Contributed by Lukas

Join us for a special bonus episode of Embrace Your Real, where we explore three powerful mindset shifts that anyone can adopt to break through barri...

An 8-Point Checklist to Find out If Your Workouts are Effective (Part 2)

29 Apr 2024

Contributed by Lukas

Welcome back to the Embrace Your Real Podcast. Today's episode is the second part of our two-part series on how to figure out whether or not your wo...

6 Simple Ways to Reduce Stress Daily

25 Apr 2024

Contributed by Lukas

Are you feeling overwhelmed by stress and anxiety? Do you find yourself struggling to maintain a sense of balance in your daily life? You're not alon...

An 8-Point Checklist to Find Out If Your Workouts are Effective (Part 1)

22 Apr 2024

Contributed by Lukas

Have you ever felt frustrated by the lack of results from your workouts? Are you struggling to understand why your efforts aren't translating into vi...

The Science of Chronic Stress and Weight Gain (Part 2)

18 Apr 2024

Contributed by Lukas

Have you noticed any changes in your weight or overall health during periods of chronic stress?   Welcome back to Part 2 of our exploration into th...