Embrace Your Real
Episodes
Where Your Body Image Issues Stem From Part 1
19 Jan 2023
Contributed by Lukas
For the women with a poor body image, I have a serious question to ask you: Where did it stem from? At what age did you start to view your b...
15 Basic Resistance Training Principles You Need to Know Part 1
16 Jan 2023
Contributed by Lukas
The New Year usually symbolizes the start of something new. And maybe your new for this year is Resistance Training. Before we get too deep into this ...
Why You Need to Step Outside Your Comfort Zone this Year
12 Jan 2023
Contributed by Lukas
How long have you been living in your comfort zone? And how much has your comfort zone held you back from living the life you truly want? These are se...
10 Reasons to Skip Falling for Fad Diets This New Year
09 Jan 2023
Contributed by Lukas
Are you feeling like you need to work off that "holiday weight gain"? Are you tempted to get into fad diets to lose weight quickly? I'm sorry to say t...
How To Overcome Your Holiday Negative Self Talk
05 Jan 2023
Contributed by Lukas
The holiday season is now over, and we're all transitioning back to our "normal". As our reflections start to sink in, negative self-talk and feelings...
How To Start The New Year Fresh
02 Jan 2023
Contributed by Lukas
Starting from this day, moving forward is an opportunity to start the New Year fresh. We have a fresh availability to conquer this year, but it really...
One Reason Why You Didn't Reach Your Fitness Goals in 2022
30 Dec 2022
Contributed by Lukas
So you didn't reach your goals this year? Don't be too hard on yourself, it is what it is. Instead of beating yourself up about it, it's going to be ...
5 Key Habits You Need to Implement in 2023
30 Dec 2022
Contributed by Lukas
The new year is almost here and I know with that comes new years resolutions. It's tempting to want to adopt all these different habits all at once a...
7 Signs You Are Aligned With Your Authentic Self
30 Dec 2022
Contributed by Lukas
Are you showing up to your life authentically? That's a loaded question, right? Living authentically is different for everyone. However, there are...
8 Things for Entering the New Year Successfully
19 Dec 2022
Contributed by Lukas
Want to 2023 to be better than 2022? Do you want to make sure you are starting fresh, with a a clear vision and a new attitude in 2023? If yes, then ...
4 Ways to Enjoy the Holidays to Fullest
15 Dec 2022
Contributed by Lukas
Let's be real, sometimes we sabotage ourselves and prevent ourselves from enjoying ourselves to the fullest…especially through the holidays. The ho...
4 Ways to Enjoy the Holidays to Fullest
15 Dec 2022
Contributed by Lukas
Let's be real, sometimes we sabotage ourselves and prevent ourselves from enjoying ourselves to the fullest…especially through the holidays. The ho...
7 Ways to Make Your Workouts More Effective that Have Nothing to Do with Working Out
12 Dec 2022
Contributed by Lukas
Are you frustrated with the results that you are seeing from your workouts? Because of this, do you think you need to spend more time pumping your du...
5 Unexpected Lessons I Learned Throughout My Fitness Journey
08 Dec 2022
Contributed by Lukas
As we come to the years end, I know some of you might be frustrated with where your fitness is at right now. Maybe you thought your fitness journey w...
5 End Of Year Embrace Your Real Reminders
05 Dec 2022
Contributed by Lukas
The holiday season can be a hard time to embrace our real. It can be hard to move our body, nourish our body, and love our body. It can be hard to re...
4 Important Life Reminders for This Holiday Season
01 Dec 2022
Contributed by Lukas
The holiday seasons can be tough for money of us – we might feel a lot of pressure or a lot of loneliness. But isn't the holiday season to be a tim...
6 "Healthy" Holiday Nutrition Habits that Are Actually Obsessive + What to Do Instead
28 Nov 2022
Contributed by Lukas
The holiday season is here and I know for many of you this can cause a lot of anxiety around your relationship food, fitness, and your body. Many wom...
5 Things You Shouldn't Forget to Be Thankful for This Year…
24 Nov 2022
Contributed by Lukas
Thanksgiving is a day to express our gratitude. Most often, the gratitude we focus on is the people around us and the people we are thankful for most...
7 Nutritional Thanksgiving Tips
21 Nov 2022
Contributed by Lukas
Thanksgiving is THIS week, how crazy is that?! I know this week can cause some anxiety for some of you as you want to enjoy all the thanksgiving food...
9 Reminders for Moving Your Body Through the Holidays
17 Nov 2022
Contributed by Lukas
The holiday season can not only be a tough time for staying on track with our nutrition and for some it can be even more tough to stay on track wit...
4 Ways to Gain Peace with Your Body
14 Nov 2022
Contributed by Lukas
Struggling to love your body? Does it feel impossible to feel confident in your body? What if you stop focusing on trying to love or feel confident...
A Friendly End-of-Year Reminder I Think You Need to Hear
10 Nov 2022
Contributed by Lukas
It is half way through November already! How did that happen already? It felt like fall just started and now it's basically winter depending on where ...
5 Unconventional Ways to Surround Yourself with More Like-Minded Humans
07 Nov 2022
Contributed by Lukas
We've all heard it before: You are the sum of the 5 people you associate with most. The people you spend the most time with shape who you are. ...
5 Ways to Nourish Your Body Through the Holidays
03 Nov 2022
Contributed by Lukas
With Thanksgiving and Christmas just around the corner. I want you to be proactive about your tactics for navigating the holiday season so you can co...
5 Frequently Asked Workout Questions Part 1
31 Oct 2022
Contributed by Lukas
How much should you be honoring your body with movement?! Let's chat about it in this episode of the Embrace Your Real podcast. With the growth o...
10 Truths About Your Self Worth
27 Oct 2022
Contributed by Lukas
Let's have some REAL TALK on self worth. I know you probably think your unworthy because you're not perfect, or you don't meet societies standa...
9 Reasons Why I Choose to Workout with Dumbbells
24 Oct 2022
Contributed by Lukas
Do you sometimes feel overwhelmed by the vast amount of different type of workouts that exist these days?! HITT workouts, resistance band workouts, ...
6 Ways to Live More Authentically Part 2
20 Oct 2022
Contributed by Lukas
Welcome to part 2 of 6 ways to live more authentically. If you missed part 1 I highly recommend going back and listening to that next! It's okay to l...
The Five Macro Counting Approaches: Which One is Best for You?
17 Oct 2022
Contributed by Lukas
Real talk: Macro Counting doesn't have to be cut and dry. It doesn't have to be black and white. And if this belief is what's holding you back from s...
6 Ways to Live More Authentically Part 1
13 Oct 2022
Contributed by Lukas
Living authentically involves a balance between what is occurring within us and how we express and represent ourselves outside. But how do we actual...
9 Ways to Beat Workout Boredom
10 Oct 2022
Contributed by Lukas
Got workout boredom? Make's it super hard to be consistent with honoring your body with movement and building the body you want, right? You don't wan...
5 Fears Holding You Back from Reaching Your Goals
06 Oct 2022
Contributed by Lukas
Are there certain things you want in life but can't seem to get yourself to go after them? Is this due to feeling a lot of fear? If yes, you aren't a...
Food Scale: The Benefits, Which One to Choose + How to Use It
03 Oct 2022
Contributed by Lukas
Let's chat about food scales… I know food scales seem daunting, I know there is a lot hesitation around using them, I know that within some cir...
How to Handle Life Getting in the Way of Your Fitness Goals
29 Sep 2022
Contributed by Lukas
When your day takes an unexpected turn and you can't follow your regular workout and nutrition plan, it can feel like you failed - bring up feelings ...
8 Things You Need to Do to Achieve Your Goals
26 Sep 2022
Contributed by Lukas
Let's chat about goal setting…. Why are you doing what you're doing? Do you have goals behind what you're doing? Do you have a purpose? A plan?...
7 Things That Will Boost Your Self Esteem
22 Sep 2022
Contributed by Lukas
Did you know you have THREE different selves? That's right, THREE! The first type of self is your ideal self. This is the type of person that you...
13 Ways to Make Moving Your Body Consistently EASY Part 2
19 Sep 2022
Contributed by Lukas
Welcome back to 13 ways to make moving your body consistently EASY part 2, if you haven't yet listen to part 1 I highly recommend going back and list...
5 Things That will Instantly Make Your Life Easier
15 Sep 2022
Contributed by Lukas
Life is hard, right? It feels like you constantly don't have enough energy, enough hours in the day, and enough willpower to push through, right? Ugh...
13 Ways to Make Moving Your Body Consistently EASY Part 1
12 Sep 2022
Contributed by Lukas
Are you struggling to commit to your workouts consistently? Do you WANT to workout more consistently but can't seem to actually commit? Do you beat y...
4 Simple Ways to Strengthen The Relationship You Have With Yourself
08 Sep 2022
Contributed by Lukas
How the heck do you build a healthier relationship with yourself? I know girl, it probably feels far fetch, maybe it even feels impossible. But, I'm ...
4 Hacks For Hitting Your Macros
05 Sep 2022
Contributed by Lukas
I talk to you guys every single day in my direct messages and I know a lot of you are starting to count macros either for the first time or you're com...
4 Important Reminders For When You Feel Like You Aren't Doing Enough
01 Sep 2022
Contributed by Lukas
When it comes to building the body we want, we think we aren't doing enough. We think that more is better and the more that we do the better results ...
How to Keep Yourself Challenged When You Don't Have Access to Other Weights
29 Aug 2022
Contributed by Lukas
This episode is for the woman who works out at home, doesn't have a bunch of dumbbells and is looking to get a greater challenge from her workout. Be...
7 Steps to Changing Your Life in One Year
25 Aug 2022
Contributed by Lukas
How do you make a drastic change in your life? How do you get from point a to point b when you feel like there are a million miles between where you ...
7 Reasons Why Macro Counting "Doesn't Work" for You
22 Aug 2022
Contributed by Lukas
Marco counting is what healed my relationship with food. It opened me up to this whole new word where I didn't need to deprive myself of food. I no l...
Struggling With Body Image, Fitness & Food? Here's 5 Things That Helped Me
18 Aug 2022
Contributed by Lukas
I know many of you listen to this podcast because you struggle with your relationship with food, with fitness, with your body and maybe even yourself...
6 Rules for Determining The Weight to Use in Your Workouts
15 Aug 2022
Contributed by Lukas
How much weight should you be lifting?! That is the ultimate question, am I right? Seriously, this is one of the most frequently asked questions I ge...
5 Dieting Truths You Need to Know
11 Aug 2022
Contributed by Lukas
Are you on diet? Do you think you need to go on a diet? Or, do you see results and quickly gain the weight back? Or, do you get an a diet and can nev...
Instructor Led Workouts vs. Go-At-Your-Own-Pace Workouts
08 Aug 2022
Contributed by Lukas
In this episode of Embrace Your Real, we are going to chat about instructor-led workouts vs. "go at your own pace" workouts. We are going to dive i...
5 Ways To Monitor Your Progress Without The Scale
04 Aug 2022
Contributed by Lukas
Girl, step off the scale! It's not doing anything helpful for your mental health and it doesn't even track your progress in an accurate way. If the s...
8 Things I Do to Make Nourishing My Body a Lifestyle
01 Aug 2022
Contributed by Lukas
I have been counting my macros for almost a decade. And since I've stopped doing competitions and found a new normal with my body, my body size and s...
6 Steps to Feeling Comfortable and Confident in Shorts
28 Jul 2022
Contributed by Lukas
Let's chat about SHORTS. I know shorts may be your nemesis, but I also know you WISH you could wear them. I'm here to tell you, YOU CAN WEAR THEM ...
My Weekly Workout Split
25 Jul 2022
Contributed by Lukas
In this episode of Embrace Your Real, we are going to chat through what my weekly workout split looks like and why I have chosen this split for optim...
My Ultimate Reset Guide
21 Jul 2022
Contributed by Lukas
It's not simple to ALWAYS stick to your routine. Plus, when you got out of your routine, sometimes it's hard to get back with it, right? Even though ...
8 Ways to Make Macro Counting Simple (For Getting Started or Getting Back on Track)
18 Jul 2022
Contributed by Lukas
Are you just getting into macro counting but it feels too daunting? Or, having you gotten off track with your macro counting and can't seem to get yo...
7 Ways to Feel More Confident in Your Body This Summer
14 Jul 2022
Contributed by Lukas
Summer is great for so many reasons, but I know many of you aren't able to enjoy it to the fullest because you are too concentrated about what your bo...
5 Reasons Why I stopped Doing Cardio-Only Workouts
11 Jul 2022
Contributed by Lukas
Women seem to love doing lots of cardio…but do they actually love it? O Do they actually love it or do they think that cardio is the ONLY way to bu...
5 Ways to Keep Moving Your Body This Summer
07 Jul 2022
Contributed by Lukas
Girl, I know how easy it is in the summer months to toss your goals aside. You just want to go chill at the pool, or beach and enjoy summer festiviti...
5 Steps to Beginning Your Macro Counting Journey
04 Jul 2022
Contributed by Lukas
Newsflash: Macro counting is NOT a one-size-fits all approach to nutrition. If you took two people with the same height, weight, and body fat percent...
My 2022 Summer Body Goals
30 Jun 2022
Contributed by Lukas
ALERT: This is episode is bringing you MORE real talk on our summer bodies! In fact, I dive into what my personal summer body goals are and exactly w...
8 Ways to Feel More Confident in Your Workouts
27 Jun 2022
Contributed by Lukas
Don't let your lack of confidence hold you back from getting a killer workout! Whether you are working out in the gym or working out at home, learni...
3 Unpopular Truths You Need to Hear
23 Jun 2022
Contributed by Lukas
In this episode of the Embrace Your Real podcast, I show up as that best friend that tells you what you don't want to hear but you know you need to h...
What Are the Four Phases of Macro Counting?
20 Jun 2022
Contributed by Lukas
Did you know there are four phases of macro counting? Most people don't know this. Most people download a macro counting app, eat in a serious calori...
3 Things Destroying Your Confidence and What to Do About it
16 Jun 2022
Contributed by Lukas
So you don't feel confident? Let's talk about, sister! Many times we think we don't feel confident because of what we look like. We think that if we ...
Home Gym vs. Public Gym: Pros and Cons You Should Consider
13 Jun 2022
Contributed by Lukas
To workout at a gym or to workout out at home?! If you don't have motivation to workout, or you don't enjoy working out, this is a serious question y...
A Pep Talk on Your "Summer Body"
09 Jun 2022
Contributed by Lukas
Summer is here and I know what summer brings for most of you women… Anxiety, heighten insecurities, crash dieting, more anxiety, more insecurit...
A Breakdown of Macronutrients and Why You Need Them
06 Jun 2022
Contributed by Lukas
I'm so tired of hearing people go on low carb diets, high fat diets, and even low fat diets. I'm so tired of people neglecting their protein intake. ...
3 Underrated Tips for Reaching Your Fitness Goals
02 Jun 2022
Contributed by Lukas
I have shared countless tips on how to build the body you want on my podcast. You have to do some resistance training, count your macros, keep yoursel...
How to Overcome Your Fear of Building Muscle and How to Start Building Muscle ASAP
30 May 2022
Contributed by Lukas
Do you have a fear of bulking up? Are you worried that you will turn into the hulk if you start lifting weights? If so, don't worry – you are not al...
5 Things to Remember When You've Gained Weight
26 May 2022
Contributed by Lukas
Gained weight and freaking out about it? This episode is for you! I know you're probably stressing out about your weight gain, you're probably ...
11 Ways Macro Counting Changed My Relationship with Food
23 May 2022
Contributed by Lukas
Do you always think about food, try to restrict yourself eating food, have food guilt when you do eat food, and punish yourself for eating too much f...
3 Things That Won't Actually Help You "Look" Better
19 May 2022
Contributed by Lukas
If you're feeling self-conscious in your body and can't seem to figure how to feel more confident, this episode of the Embrace Your Real podcast is f...
Resistance Training Vs. Endurance Training: What Your Weekly Training Schedule Should Look Like
16 May 2022
Contributed by Lukas
How much resistance training should you be doing? Are you doing enough? Or are you doing too much? And what about cardio? Where does that come into t...
3 Questions to Ask Yourself If You Don't Have the Body You Want
12 May 2022
Contributed by Lukas
Are you unhappy with the way your body looks? Do you constantly feel self-conscious? Have you been wishing your body to be something other than what i...
Calorie Counting vs. Macro Counting: Which One is Right for You?
09 May 2022
Contributed by Lukas
Let's chat about the differences between calorie and macro counting and also decide which one is beneficial for you to get started with when achieving...
An Underrated Tip for Feeling More Confident in Your Body
05 May 2022
Contributed by Lukas
Let's chat about our insecurities. Many times we think we need to change ourselves to solve our insecurities, when in fact, it may not be ourselv...
4 Essentials for Crushing Workouts at Home
02 May 2022
Contributed by Lukas
Who else HATES going to the gym? But I'm probably guessing you still want to get fit without going to the gym? Right? Well, I'm here to tell you, that...
5 Important Reminders To Have When Life is HARD
28 Apr 2022
Contributed by Lukas
Life is hard. Life will always be hard at some point or another. That is the reality of life. So every time life gets hard, we can't just play the v...
5 Issues with Calorie Counting You Need to Know About
25 Apr 2022
Contributed by Lukas
I have a question for you... When you're at the grocery store popping things into your cart, do you turn the box or bag or package over to the nutri...
7 Things You Need to Do to Be More Authentic Daily
21 Apr 2022
Contributed by Lukas
Do you wish you could show up more authentically, but don't know how? Do you change yourself based on who you are with or what you are doing? ...
8 Benefits of Dumbbell Workouts for Women
18 Apr 2022
Contributed by Lukas
Why do I choose to work out with dumbbells instead of body weight, barbells, or simply just cardio? Essentially, a well-rounded fitness routine includ...
7 Ways to Deal With Criticism
14 Apr 2022
Contributed by Lukas
Let's chat about criticism. Because let's be real... Getting criticized is not fun. It's not fun to hear your weakness coming from someone else. It ca...
6 Benefits of Macro Counting for Better Health & Fitness
11 Apr 2022
Contributed by Lukas
Do you want to burn fat? Build muscle? reach optimal health? If the answer is yes, then this episode is for you. I'm about to give you a deep dive...
Why "Dieting Harder" is Not the Solution
07 Apr 2022
Contributed by Lukas
Do you feel like you are trying so hard to stay on track, but for some reason you just can't? It feels like no matter how hard you try, you still...
7 Things to Do When You Aren't Feeling Like Yourself
04 Apr 2022
Contributed by Lukas
I don't know about you, but I go through periods when I don't feel like myself. I like to think of myself as a happy, bubbly, and energetic person. ...
4 Ways To Turn To God When You're Feeling Insecure About Your Body
31 Mar 2022
Contributed by Lukas
We do not need to deal with our body image insecurities alone. We have God to turn toward, at any moment of any day. But how do we do that? How exac...
7 Things To Help Improve Your Relationship with Food
28 Mar 2022
Contributed by Lukas
How the HECK do you improve your relationship with food?! There are so many influencers out there on Instagram advising on how to do this, but none ...
What the Heck are Secondary Protein Sources + Why Should You Eat Them?
24 Mar 2022
Contributed by Lukas
Did you know I am aim to eat 140-150 grams of protein a day? I know that may seem like a lot for you, right? Protein seems to be the hardest macronu...
How to Use Hand Portions to Reach Your Macro Goals
21 Mar 2022
Contributed by Lukas
I get it, counting your macros every single day can get exhausting... ESPECIALLY when you are taking the time to measure and weigh everything. For...
How to Skip a Week of Workouts without Messing Up Your Results
17 Mar 2022
Contributed by Lukas
Let's be real: it's not realistic to think that we can work out every single week for the rest of our lives. However, I know so many women who get a...
5 Mental Shifts for Better Body Results
14 Mar 2022
Contributed by Lukas
Girl, are you frustrated that you aren't seeing results? Are you working out SUPER hard and on point with your nutrition but are still SO confused abo...
5 Things We Need to Normalize
10 Mar 2022
Contributed by Lukas
As women, we have some unhealthy habits, beliefs, and behaviors that have been normalized and I think we need to normalize the OPPOSITE if we want to ...
9 Things I Wish I Could Tell My Younger Self
07 Mar 2022
Contributed by Lukas
Most of you know my story, but I had an unhealthy relationship with my body for almost a decade…A DECADE. That's 10 years of hating my body and pu...
My Thoughts On Body Acceptance
03 Mar 2022
Contributed by Lukas
What does it look like to actually love your body? I think many of us believe it's impossible to accept our bodies for what they are because we don'...
9 Signs You Have an Unhealthy Relationship with Food
28 Feb 2022
Contributed by Lukas
I know from experience when I had the most unhealthy relationship with food I've ever had, I actually didn't realize I had an unhealthy relationship w...
Are Your Priorities Actually Your Priorities?
24 Feb 2022
Contributed by Lukas
Are your priorities actually your priorities? I know for myself, I oftentimes think something is a priority, yet when I stop and audit my life, I real...
7 Nutrition Habits Holding You Back
21 Feb 2022
Contributed by Lukas
Nutrition is arguably more important than fitness when working to build the body you want. We have all heard the sayings, "you can't out-train a ba...
3 Things About Life I Think You Need to Hear Today
17 Feb 2022
Contributed by Lukas
Today, I have a few random thoughts about life that I want to share. I truly believe that embracing your real is directly correlated to living a healt...
6 Fitness Habits Holding You Back
14 Feb 2022
Contributed by Lukas
I know one reason why you're here, listening to this podcast, is that you want to build the body you want. I also know that many of you are frustrat...
5 Nutrition Tips for Consistently Nourishing Your Body
10 Feb 2022
Contributed by Lukas
So you want to get more consistent with nourishing your body, but for some reason can't get yourself to actually do it? I know so many women who want...