Embrace Your Real

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...

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...