Embrace Your Real

3 Shocking Reasons to Avoid a Fad Diet this New Year

04 Jan 2024

Contributed by Lukas

Happy 2024! I know many of you are eager to kickstart the year with a fresh start, but before you dive into those tempting fad diets, I need you to h...

The Ultimate Guide to Being Consistent in 2024

01 Jan 2024

Contributed by Lukas

Happy New Year! Today marks the beginning of 2024, and I know many of you are eager to kickstart the year with a fresh start after the holiday season...

3 Hard Truths About the New Year

28 Dec 2023

Contributed by Lukas

As we wrap up 2023 on this bonus episode, I want to chat about entering the new year with the right mindset, expectations, and perspective. Join me o...

8 Holiday Reminders I Know You Need Today

25 Dec 2023

Contributed by Lukas

Now that the holiday season is in full swing, I've got some important reminders to share on Embrace Your Real. These insights are aimed at changing y...

If You Feel Like You Failed This Year, Listen Up…

21 Dec 2023

Contributed by Lukas

As the year draws to a close, it's natural to reflect on our journey—celebrating victories and contemplating perceived failures. In this episode of...

Q&A: Defining "Lifting Heavy", Handling Negative Body Comments, Being Sick + Feeling TOO sore

18 Dec 2023

Contributed by Lukas

Welcome to another episode of Embrace Your Real, where I answer your real-life questions on the intricacies of the health and fitness journey. In thi...

10 Things to Leave Behind in 2023

14 Dec 2023

Contributed by Lukas

As the year draws to a close, let us reflect on the importance of embracing change for a truly new you in 2024.    Welcome to this episode of the ...

5 Ways to Modify Your Workouts (If you're just starting out or if you just aren't feeling)

11 Dec 2023

Contributed by Lukas

Have you ever felt overwhelmed or lacked motivation in your fitness journey? It's time to embrace the idea that modifying your workouts is not just a...

3 Reminders If You Don't Have What You Want Out of Your Life

07 Dec 2023

Contributed by Lukas

Have you ever felt that you're not living the life you truly want? You're not alone.   Welcome back to another bonus episode of the Embrace Your Re...

How to Enjoy the Holidays + Stick to Your Fitness Goals (at the same time!)

04 Dec 2023

Contributed by Lukas

How do you currently approach fitness during the holiday season? What challenges do you face?   Welcome to this episode of the Embrace Your Real po...

2 Ways to Beat Anxiety

30 Nov 2023

Contributed by Lukas

How does anxiety currently impact your daily life, and in what situations does it manifest the most?   Welcome to another episode of the "Embrace You...

Experiencing Holiday Food Guilt? Do These 7 Things…

27 Nov 2023

Contributed by Lukas

The holidays are coming up and food is ever present, how has societal pressure and the 'good versus bad' food mentality affected your holiday exper...

The Most Underrated Tool for Living a Happier Life

23 Nov 2023

Contributed by Lukas

How often do you find yourself longing for more or feeling unsatisfied in various aspects of your life? Welcome to this episode of the Embrace Your R...

How I Broke Free From Living in Chronic Weight Loss Mode

20 Nov 2023

Contributed by Lukas

How long have you been living in a perpetual state of "needing to lose weight," and how has it impacted various aspects of your life?   Welcome t...

Toxic vs. Authentic Positivity: Why You Need to Know the Difference

16 Nov 2023

Contributed by Lukas

How do you differentiate between authentic and toxic positivity in your own life?   In a world inundated with rainbow-filled motivational social me...

How to Stay on Track When Traveling (Part 3: Workouts)

13 Nov 2023

Contributed by Lukas

Staying on track with workouts during travel can be both simple and enjoyable with the right planning and tools.    Welcome to the final episode o...

5 Body Neutral Affirmations to Repeat Today

09 Nov 2023

Contributed by Lukas

Have you experienced challenges in accepting and loving your body?   Welcome to another bonus episode of the "Embrace Your Real" podcast. I know that...

How to Stay on Track When Traveling (Part 2: Nutrition)

06 Nov 2023

Contributed by Lukas

Welcome to another episode of the "Embrace Your Real" podcast where we tackle the ever-relevant challenge of staying on track with your wellness when ...

How to Start Living in a Way That Believes Your Self-Worth

02 Nov 2023

Contributed by Lukas

At the core, every person on this Earth is inherently deserving of love, respect, and opportunities, a fact that remains unwavering. However, life's c...

How to Stay on Track When Traveling (Part 1: Nutrition)

30 Oct 2023

Contributed by Lukas

Have you struggled to maintain your nutrition routine while traveling?   Traveling can be overwhelming and disruptive, and trying to stay on track wi...

Starting Now vs. Starting January 1st

26 Oct 2023

Contributed by Lukas

Have you ever delayed working on your goals, waiting for a specific date to start?   With 2023 almost behind us, it's time to take a pause and reflec...

4 Ways to "Fall" Into Better Habits

23 Oct 2023

Contributed by Lukas

Have you ever found yourself giving up on your goals as the year winds down?   As the year draws to a close, it's common to feel the urge to put thin...

9 Simple Ways to Show Yourself More Love Today (Part 2)

19 Oct 2023

Contributed by Lukas

In a world that often pushes us to focus on external relationships and commitments, it's easy to overlook the most crucial relationship of all—the o...

7 "Do's" for When You Hit a Fitness Plateau (Part 2)

16 Oct 2023

Contributed by Lukas

Welcome back to another episode of "Embrace Your Real." If you've ever found yourself stuck at a fitness plateau, you're in the right place. In Part 1...

9 Ways to Strengthen Your Mindset Muscle (Part 2)

12 Oct 2023

Contributed by Lukas

We all face mental hurdles on our fitness journeys, and sometimes it's our mindset that holds us back more than physical limitations.   Welcome back ...

7 "Don'ts" for When You Hit a Fitness Plateau (Part 1)

09 Oct 2023

Contributed by Lukas

Have you ever experienced a frustrating fitness plateau?   I understand that hitting a fitness plateau can be demotivating and confusing. Many of us ...

9 Ways to Strengthen Your Mindset Muscle (Part 1)

05 Oct 2023

Contributed by Lukas

Have you ever considered that achieving the body you desire isn't just about physical training and nutrition? It's also about cultivating mental resil...

How to Stop Letting Food Control You

02 Oct 2023

Contributed by Lukas

Have you ever felt that food sometimes seems to make choices for you rather than the other way around? Do you find it challenging to regain control ov...

5 Signs You're at Your Natural Weight

28 Sep 2023

Contributed by Lukas

Have you ever found yourself in a never-ending quest to change your body, to lose weight, and to fit a specific mold of beauty that society has impose...

7 Ways to Keep Your Head Up During an Injury

25 Sep 2023

Contributed by Lukas

Have you ever felt the emotional weight of an injury, which seems to affect your body and your mental well-being, too? Let's face it: injury can cast ...

9 Simple Ways to Show Yourself More Love Today (Part 1)

21 Sep 2023

Contributed by Lukas

What are the small acts of self-love you practice in your daily life? Life can be hectic, and it's easy to neglect the relationship we have with ourse...

8 High Protein Recipes for Hitting Your Macros (Part 2)

18 Sep 2023

Contributed by Lukas

Welcome back to another engaging episode of "Embrace Your Real." Today, we're diving into Part 2 of our series on 8 High Protein Recipes for Hitting Y...

3 Body Acceptance Quotes You Need to Hear

14 Sep 2023

Contributed by Lukas

In today's society, we are bombarded with messages about what our bodies should look like. This can chip away at our confidence, and for some people, ...

8 High Protein Recipes for Hitting Your Macros (Part 1)

11 Sep 2023

Contributed by Lukas

In macro counting, protein is one of the hardest macros to hit and the most essential macro to hit simultaneously. Without an adequate protein supply,...

3 Reminders About Society's Beauty Standards

07 Sep 2023

Contributed by Lukas

In a world often fixated on appearances and unrealistic beauty standards, it's easy to forget the true beauty of our bodies. We are constantly exposed...

5 Simple Ways to Avoid Workout Injuries

04 Sep 2023

Contributed by Lukas

As we grow older, our body needs a lot more care in order to maintain optimal performance. This is because our bodies become more prone to injury as t...

Feeling Unmotivated? Here are 5 Things You Need to Hear…

31 Aug 2023

Contributed by Lukas

In moments when we feel we unmotivated, it can be tempting to skip a workout. However, this is not doom and gloom. Overcoming lack of motivation takes...

The #1 Reason Why You Should Consider Bulking

28 Aug 2023

Contributed by Lukas

For many people, the word "bulking" brings to mind bodybuilders with huge muscles, which can be intimidating for some women. However, bulking is a cru...

How the Heck Should You Breathe in a Lift? (Part 2)

24 Aug 2023

Contributed by Lukas

Breathing may seem like a simple and instinctive process, but did you know that it plays a critical role in optimizing your performance during resist...

7 Things That Trigger Weight Gain that Aren't Fat Gain

21 Aug 2023

Contributed by Lukas

Do you ever step on a scale and feel bad about yourself because you see an increase in your weight?   Well, you are not alone.    But it is impo...

How the Heck Should You Breathe in a Lift? (Part 1)

17 Aug 2023

Contributed by Lukas

Breathing may seem like a simple and instinctive process, but did you know that it plays a critical role in optimizing your performance during resist...

Navigating Your Fitness Journey According to Your Menstrual Cycle

13 Aug 2023

Contributed by Lukas

Have you ever heard about Cycle Syncing?    Cycle syncing is matching how you exercise with the stages of your menstrual cycle to optimize result...

What Supplements Are Worth Taking?!

10 Aug 2023

Contributed by Lukas

The supplement market has grown to be a multi-billion dollar sector in the world of health and fitness. And because of the promises made, many people...

5 Ways To Actually Boost Your Metabolism

07 Aug 2023

Contributed by Lukas

Metabolism refers to the chemical processes that take place as your body convert foods and drinks into energy. And it's no secret that having a fast...

8 Ways to Improve Your Mental Health ASAP (Part 2)

03 Aug 2023

Contributed by Lukas

Mental health is just as important as your physical health!   That's why for this week's bonus episode, I am back for the second part of the 8 Ways...

5 Questions to Ask Yourself Before You Skip Your Workout

31 Jul 2023

Contributed by Lukas

Staying committed to a regular workout routine can be challenging at times, especially when life is busy and it becomes tempting to just skip!   Bu...

8 Ways to Improve Your Mental Health ASAP (Part 1)

27 Jul 2023

Contributed by Lukas

In today's society, the relentless pressures and unrealistic expectations surrounding body image can significantly impact our mental well-being. It i...

7 Tips for Meal Prepping (For Those Who Hate Meal Prepping)

25 Jul 2023

Contributed by Lukas

Previously on the Embrace Your Real podcast, we touched on the topic of nutrition, how it guides us in getting the body that we want, and the importa...

5 Facts About Body Image You Need to Remember

20 Jul 2023

Contributed by Lukas

As women conditioned by society, body image is something that will most likely consume our minds from time to time. And that is normal and unavoidab...

7 Ways to Simplify Your Weekly Meal Planning

17 Jul 2023

Contributed by Lukas

Nutrition plays a crucial role in our goals of achieving the body that we want, but sometimes, life can get away that we end up pushing aside a nutri...

10 Ways to Build the Life You Actually Want (Part 2)

13 Jul 2023

Contributed by Lukas

It can feel a little impossible to build the life that you want, but what people fail to realize is that we all have what it takes to turn our life a...

9 Things People Who Have the Body They Want Do Differently

10 Jul 2023

Contributed by Lukas

Are you still struggling with your body goals? Do you see other people and wonder how come they're reaching their goals while you're struggling to ge...

10 Ways to Build the Life You Actually Want (Part 1)

06 Jul 2023

Contributed by Lukas

Are you feeling like life is slipping through your fingers and you're just along for the ride?    Here's a good news: you have the power to build...

Are Your Body Goals Actually Worth It (Part 2)

03 Jul 2023

Contributed by Lukas

Setting body goals has become a common practice in today's image-conscious society, with many individuals striving to achieve their "ideal" body. Whil...

5 Ways to Beat Burn Out

29 Jun 2023

Contributed by Lukas

Are you feeling exhausted, overwhelmed, and drained?   If so, you're not alone.   In our quest to build the bodies we want and achieve our goals,...

Are Your Body Goals Actually Worth It? (Part 1)

26 Jun 2023

Contributed by Lukas

Body goals can affect our lives in both positive and negative ways, just like anything else in the world does. That's why, when setting our goals, we ...

Is it Okay to Have Body Goals?

22 Jun 2023

Contributed by Lukas

We often hear conflicting opinions about body goals—some say they're harmful, while others argue they're necessary for personal growth. But guess ...

4 Ways to Overcome Food Guilt

19 Jun 2023

Contributed by Lukas

Welcome to another episode of Embrace Your Real podcast! In today's episode, we'll be diving into a common struggle many people face: food guilt. We'...

3 Proven Ways to Reduce Anxiety and Depression + Boost Your Mood Daily

15 Jun 2023

Contributed by Lukas

Prioritizing mental health is essential for a fulfilling life. It influences our emotions, thoughts, and behaviors, shaping our relationships, work p...

Fitness Trackers: Helpful or Harmful?

12 Jun 2023

Contributed by Lukas

A fitness tracker is a wearable device designed to monitor and track various aspects of your physical activity and health, such as steps taken, calor...

9 Health Truths I Learned the Hard Way (Part 2)

08 Jun 2023

Contributed by Lukas

In life, we pick up knowledge and beliefs along the way. Some we learn early on in our lives, others very much later.   This is the part of the two-p...

5 Mindset Shifts for a Healthier Relationship with Food

05 Jun 2023

Contributed by Lukas

Have you ever stopped to consider your relationship with food?   In our modern world, we are bombarded with advice from influencers and gurus, all ...

9 Health Truths I Learned the Hard Way (Part 1)

01 Jun 2023

Contributed by Lukas

In life we pick up knowledge and beliefs along the way. Some we learn early on in our lives, others very much later.   And so, in this two-part ser...

How to Be Consistent With an Evening Workout Routine

29 May 2023

Contributed by Lukas

Welcome to this episode of the Embrace Your Real podcast.   In this episode, we will explore how to get more consistent with your workouts. In a pr...

Feeling Hungry vs. Full: Which is Better?

25 May 2023

Contributed by Lukas

Many people mistakenly believe that being hungry all the time means they're on the right track. They think hunger equals a calorie deficit, which lead...

How to become a "morning person" with your workouts…

22 May 2023

Contributed by Lukas

Welcome to a new episode of the Embrace Your Real podcast. In this episode, we dive into the concept of being a morning person and how it can positiv...

To the Woman Obsessing About What Her Body Looks Like…

18 May 2023

Contributed by Lukas

Society has ingrained in us the idea that perfection lies in conforming to a specific appearance and standard. And because of this, countless women ha...

What Your Low Calorie Diet is Doing to Your Body

15 May 2023

Contributed by Lukas

Low calorie diet is a well-known strategy for achieving one's dream body, but the process is much more complex than it appears at first glance.   T...

3 Unconventional Ways to Overcome the Comparison Game

11 May 2023

Contributed by Lukas

Comparison is a common human behavior that often leads to negative emotions like envy and self-doubt. Have you ever found yourself unfavorably compar...

Changing Your Body Composition: Exercise vs. Nutrition

08 May 2023

Contributed by Lukas

There is a debate on whether nutrition or exercise is more important for changing your body composition. Some people think that nutrition is the most...

7 Reasons to Embrace Your Quirks (Part 2)

04 May 2023

Contributed by Lukas

Have you ever experienced a sense of not belonging, a feeling of being slightly peculiar or different from others around you?   Perhaps you've spen...

Why These 3 Diets are Not Ideal for Women Who Want to See Results

01 May 2023

Contributed by Lukas

Losing weight often involves following a specific diet, but with so many options out there, it can be hard to know which one to choose. Some diets ma...

7 Reasons to Embrace Your Quirks (Part 1)

27 Apr 2023

Contributed by Lukas

Have you ever experienced a sense of not belonging, a feeling of being slightly peculiar or different from others around you?   Perhaps you've spen...

5 Reasons Why "More" Isn't Better

24 Apr 2023

Contributed by Lukas

People have this idea that doing "more" is the solution for a better and faster results. Do more reps, do longer workouts, do more cardio, do double w...

Do You Need More Balance in Your Life?

20 Apr 2023

Contributed by Lukas

In today's culture and age, the concept of finding balance in life is very popular. We are constantly bombarded with messages asking us to find balanc...

5 Reasons Why Your Body Thinks You Need to Eat More

17 Apr 2023

Contributed by Lukas

Do you feel like you're constantly hungry, even shortly after having a meal? Do you find yourself frequently indulging in snacks throughout the day or...

The Ultimate Guide to Becoming Your Own Best Friend (Part 2)

13 Apr 2023

Contributed by Lukas

Are you your own best friend?  Do you treat yourself like you would your best friend?  "Treat others the way you want to be treated." This is the go...

Machine Workouts Vs. Dumbbell Workouts

10 Apr 2023

Contributed by Lukas

There are plenty of women that are reluctant to quit the gym because they think they need the machines to achieve the body that they want. Is this rea...

The Ultimate Guide to Becoming Your Own Best Friend (Part 1)

06 Apr 2023

Contributed by Lukas

Are you your own best friend?  Do you treat yourself like you would your best friend?  "Treat others the way you want to be treated." This is the go...

Why You Need Protein to Build the Body You Want

03 Apr 2023

Contributed by Lukas

Proteins play a critical role in developing the body you want as they are the building blocks of all tissues in the body, including muscle tissue. Whe...

Why You Need to Stop Seeking External Validation

30 Mar 2023

Contributed by Lukas

Welcome to this episode of Embrace Your Real.    In today's episode, we'll explore the topic of confidence-boosting compliments and validation. Al...

How Much Exercise is Enough?

27 Mar 2023

Contributed by Lukas

Exercise is crucial in maintaining good physical health. It can strengthen bones and muscles, reduce stress, and promote overall well-being. But do w...

What Happens When You Stop Obsessing About Weight Loss (Part 2)

23 Mar 2023

Contributed by Lukas

Weight loss can be very challenging for many people, and sometimes it becomes an obsession. Counting calories, trying fad diets, and hours in the gym....

Why You Need Fat To Build The Body That You Want

20 Mar 2023

Contributed by Lukas

There are many people that are scared of eating fat. But what they do not know is that, fat is an essential part of our diet and is important for goo...

What Happens When You Stop Obsessing About Weight Loss (Part 1)

16 Mar 2023

Contributed by Lukas

Weight loss can be very challenging for many people, and sometimes it becomes an obsession. Counting calories, trying fad diets, and hours in the gym...

The 4 Best Exercises for Toning Your Body

13 Mar 2023

Contributed by Lukas

If you're looking to get in shape and feel more confident about your body, toning is a great way to start. Toning your body involves building lean mu...

How Much of Your Life is for the 'Gram?

09 Mar 2023

Contributed by Lukas

In today's world and the digital age, it is easy to get caught up in what others think of us and how we present ourselves to the world. And with t...

5 Reasons to Love Carbohydrates when Building the Body You Want

06 Mar 2023

Contributed by Lukas

Cutting carbohydrates from one's diet has long been a popular way for people to lose weight and achieve their ideal bodies. This is the reason why cau...

The One Thing That Will Actually Make You Happier

02 Mar 2023

Contributed by Lukas

Happiness is a complicated and multifaceted notion. Everyone aspires to be happy, but only a select few are actually happy.   What then is that one...

5 Differences Between Changing Your Body Composition vs Weight Loss

27 Feb 2023

Contributed by Lukas

Change in body composition. Weight Loss. Are the two one and the same? Or are they entirely different from each other?   In this episode of Embrace...

5 Ways Movement Increases Your Self Confidence (That Has Nothing to Do With Weight Loss)

23 Feb 2023

Contributed by Lukas

Do you believe that movement is just a means to lose weight? In this episode of Embrace Your Real podcast, I tell you how exercising is a powerful too...

8 Reasons Why Macro Counting Isn't a Fad Diet

20 Feb 2023

Contributed by Lukas

Is Macro Counting a Fad Diet?   In this episode of Embrace Your Real podcast, I address this question and give you eight reasons why Macro Counting...

5 Reasons Weight Loss Doesn't Lead to Greater Happiness

16 Feb 2023

Contributed by Lukas

Is weight loss the key to your happiness?   In this episode of the Embrace Your Real podcast, I'm going to talk about why weight loss won't lead to...

4 Things to Do Instead of Fad Dieting for Results

13 Feb 2023

Contributed by Lukas

Fad Diets can be tempting! But as we all know, these diets can be detrimental to both our physical and mental health.   In this episode of the Embr...

How to Set Your Body Goals for 2023

09 Feb 2023

Contributed by Lukas

Have you set your body goals for this year?   If you haven't already, let me ask these few important questions:   What should your body be in 202...

3 Frequently Asked Workout Questions Part 2

06 Feb 2023

Contributed by Lukas

Do you have questions running in your head about weight loss and changing your bodies?   You don't have to look far to find your answers! In this e...

Where Your Body Image Issues Stem From Part 3

02 Feb 2023

Contributed by Lukas

Where does your poor body image kind of stem from?  When did you begin to develop this negative view about your body and why?  At what age did yo...

15 Basic Resistance Training Principles You Need to Know Part 3

30 Jan 2023

Contributed by Lukas

Going into Resistance Training this year? Check these 15 Basic Resistance Training Principles to make sure you are doing it correctly, and get the res...

Where Your Body Image Issues Stem From Part 2

26 Jan 2023

Contributed by Lukas

Where does your poor body image kind of stem from?  When did you begin to develop this negative view about your body and why?  At what age did you s...

15 Basic Resistance Training Principles You Need to Know Part 2

23 Jan 2023

Contributed by Lukas

If you are interested in jumping into Resistance Training this year, you might want to check this 15 Basic Resistance Training Principles to make sure...