Embrace Your Real
Episodes
4 Reasons Why You Can't Lose the Last 5-10 Pounds
15 Apr 2024
Contributed by Lukas
Are you frustrated by the elusive nature of those last 5-10 pounds on your weight loss journey? Join us in this episode of Embrace Your Real as w...
The Science of Chronic Stress and Weight Gain (Part 1)
11 Apr 2024
Contributed by Lukas
Are you feeling overwhelmed by stress and struggling to see results despite your best efforts in diet and exercise? In this episode of Embrace ...
How I Quit Yo-Yo Dieting: My 7-Step Guide
08 Apr 2024
Contributed by Lukas
Are you tired of the endless cycle of yo-yo dieting, feeling trapped in a pattern of restriction and deprivation? Welcome to Embrace Your Real....
8 Non-Scale Victories for Sustainable Progress Part 2
04 Apr 2024
Contributed by Lukas
Do you crave validation beyond mere numbers? Welcome back to the second part of our series on Non-Scale Victories (NSVs) for sustainable pro...
5 Fat Loss Myths You Probably Believe
01 Apr 2024
Contributed by Lukas
Are you tired of falling victim to misleading fat-loss advice? Join me in this episode of the Embrace Your Real podcast as we sift through the no...
8 Non-Scale Victories for Sustainable Progress (Part 1)
28 Mar 2024
Contributed by Lukas
How do you currently measure success in your health and fitness journey? Do you crave a more balanced and sustainable approach to health and fitness?...
Real Talk on Struggling with Macro Counting and Weight Loss
25 Mar 2024
Contributed by Lukas
Are you feeling overwhelmed by the demands of macro counting? Welcome to Embrace Your Real podcast. In this episode, I'm addressing common hurd...
The REAL Way to Break the Cycle of Negative Self-Talk…
21 Mar 2024
Contributed by Lukas
Are you tired of battling with your inner critic? Do you long to break free from the cycle of self-doubt and embrace a more positive mindset? J...
What is NEAT and How Will it Help You Reach Your Body Goals?
18 Mar 2024
Contributed by Lukas
Have you ever considered the impact of everyday movements on your fitness goals? In this episode of Embrace Your Real, we dive into the often-ove...
7 Ways to Beat PMS Symptoms
14 Mar 2024
Contributed by Lukas
Periods don't just come once a month; they bring along a whole rollercoaster of emotions, cravings, and cramps. If you're one of the women who strugg...
This ONE Thing Will Transform How You Age
11 Mar 2024
Contributed by Lukas
Welcome to a special episode of the Embrace Your Real podcast, where we're diving into a topic we've never explored before: Aging. In this episod...
Why Getting More Sleep Helps You Build the Body You Want
07 Mar 2024
Contributed by Lukas
Welcome to another episode of Embrace Your Real! Today, we're diving into a topic that often gets overlooked but is absolutely vital for achieving yo...
Workout Q&A: Is this workout schedule okay? How to quit the scale? + More questions answered!
04 Mar 2024
Contributed by Lukas
Are you struggling to balance your workout schedule? Is it difficult for you to find the motivation to exercise in the morning? Well, this episode is ...
The One Thing I Track Daily That's Not Macros
29 Feb 2024
Contributed by Lukas
If you've ever wondered about the significance of fiber in your diet or struggled with maintaining a balanced approach to nutrition, this episode is ...
5 Way to Feel Confident as a Gym Newbie
26 Feb 2024
Contributed by Lukas
Let's say you're not motivated to workout at home – but you feel too intimidated to workout at the gym. What are you going to do? Welcome back...
3 Reasons Why Walking More Leads to More Fat Loss
22 Feb 2024
Contributed by Lukas
As we navigate busy schedules and fluctuating energy levels, finding time for intense workouts can be challenging. However, by reframing our approach...
5 Ways To Eliminate Nighttime Cravings
19 Feb 2024
Contributed by Lukas
Do you find yourself wrestling with late-night cravings, unable to resist the siren call of sugary snacks or carb-loaded treats? You're not alone. In...
The Simplest Morning Routine for Ultimate Motivation
15 Feb 2024
Contributed by Lukas
Some days, it feels like we're ready to conquer the world, and on other days, we struggle to even get out of bed. But what if I told you that there'...
How to Perfect Your Squat Form
12 Feb 2024
Contributed by Lukas
If you've ever struggled with maintaining proper form during squats or felt unsure about your technique, this episode is for you. Join me in this epi...
4 Things that are "IN" (added to) my Life in 2024
08 Feb 2024
Contributed by Lukas
Welcome back to another bonus episode! Continuing on the trend of INs and OUTs in 2024, in this episode of the Embrace Your Real podcast, we're going...
The Importance of a Rest Day: Don't Let Overexercising Ruin Your Progress
05 Feb 2024
Contributed by Lukas
Have you heard the mantra "no pain, no gain"? In this episode of "Embrace Your Real" podcast, I challenge this notion ingrained in our society, e...
4 Things That are OUT of My Life in 2024
01 Feb 2024
Contributed by Lukas
Did you catch all those "IN" and "OUT" trends on social media for 2024? Well, it's not just about fashion or lifestyle choices; it's time to appl...
8 Nutrition Myths to Leave Behind ASAP
29 Jan 2024
Contributed by Lukas
We've all been there, believing in myths that promise quick fixes. But it's time to debunk some of the most pervasive nutrition myths that might ...
7 Mental Goals for 2024 (Part 2)
25 Jan 2024
Contributed by Lukas
Welcome back to another episode of the Embrace Your Real. This is part two of the two-part series "7 Mental Goals for 2024". In this episode, I...
Top Muscle Soreness Myths Busted + Mistakes to Avoid
22 Jan 2024
Contributed by Lukas
With the new year in full swing and many of you diving headfirst into your fitness resolutions, let's talk about something we've all experienced: mus...
7 Mental Goals for 2024 (Part 1)
18 Jan 2024
Contributed by Lukas
It's time for a reality check. When was the last time you set a mental goal for yourself? Welcome back to another bonus episode of the Embrace Your Re...
5 New Year's Resolution Mistakes + How to Avoid Them
15 Jan 2024
Contributed by Lukas
I bet many of you had resolutions on your mind. But guess what? If you're feeling a bit off track already, you're not alone. In this episode of Embra...
To the Woman Who Thinks it's Impossible to Change
11 Jan 2024
Contributed by Lukas
"Is it too late for me to change?" Welcome to this episode of the Embrace Your Real podcast and if you've ever felt like transformation is out of...
The Most Simple Plan For Building the Body You Want in 2024
08 Jan 2024
Contributed by Lukas
Our lives are a whirlwind, and who needs more complications? In this episode of Embrace Your Real, we're unwrapping the secrets to building the b...
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...