Embrace Your Real

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...

5 Things to Do on Bad Body Image Days

07 Feb 2022

Contributed by Lukas

No matter how much work we put into having a healthy relationship with our bodies, we're STILL going to have bad body image days.  It's going to happ...

You Still Need to Eat If…[7 Important Reminders!]

03 Feb 2022

Contributed by Lukas

Hey beautiful human, guess what? You deserve to eat food – always! I know there are days where you think you doesn't deserve it because you didn't ...

5 Swaps for the Woman Who Struggles with Comparison

31 Jan 2022

Contributed by Lukas

Who doesn't struggle with comparing themselves to others? From my years of experience, I know it's more women than not. I believe it's our natural re...

Water 101: Why I Prioritize 100 Ounces Daily and I Think You Should Too

27 Jan 2022

Contributed by Lukas

You know I'm a HUGE believer in honoring my body daily through movement, mindset, and macros. But one thing I haven't talked a lot about in the past a...

Carbohydrates 101: Why I Love Carbs And Why I Think You Should Too

24 Jan 2022

Contributed by Lukas

DO NOT FEAR CARBS. DO NOT FEAR CARBS. DO. NOT. FEAR. CARBS. If you do fear carbs this episode is for you, and if you don't fear carbs, this episode i...

5 Signs You're Falling for a Fad Diet or Quick Fix Solution

20 Jan 2022

Contributed by Lukas

Do you want to build the body you want? I know, I know, it sounds like a silly question because you're thinking, OF COURSE JULIE! But here's the thi...

7 Unconventional Habits I'm Adopting in 2022

18 Jan 2022

Contributed by Lukas

When we think about habits we want to adopt, we often think of habits like wake up earlier, put our phone away at night, read more, drink more water…...

Using the Compound Effect to Reach Your Goals

13 Jan 2022

Contributed by Lukas

I'm going to start this episode off by sharing a few stats with you on new years resolutions…   Of those who make a New Year's resolution, after ...

Real Talk on Building Confidence in 2022

10 Jan 2022

Contributed by Lukas

The other day girl asked me on a Q&A "How did you become so confident" and quite frankly I told her that for years and years, I would try to read o...

5 Steps to Losing Your "Holiday Weight"

06 Jan 2022

Contributed by Lukas

Okay, the holidays are officially over. Our holiday high is wearing off. And we kept telling ourselves "we'll get serious about our health" on Janu...

5 Important Things I Learned in 2021

03 Jan 2022

Contributed by Lukas

WOW! After some deep reflection on 2021, I realized I learned A LOT in 2021. Honestly, I believe starting the year off by reflecting on what I learne...

Real Talk: Does a New Year Actually Equal a "New You"?

30 Dec 2021

Contributed by Lukas

Have you been waiting for the new year to come so you can finally become a "new you"? If your answer is yes, I have some real talk to share with you ...

7 Question to Ask Yourself for a Mentally Healthy 2022

27 Dec 2021

Contributed by Lukas

Real talk: We don't prioritize our mental health enough. And you know what? It's nearly impossible to reach our physical goals when we aren't in a he...

The Science behind a Gratitude Practice (It's Not as Cliche as You Think!)

23 Dec 2021

Contributed by Lukas

I know you've heard me talk about gratitude practices before and how it's something I prioritize daily. I know you've also heard everyone else talk a...

7 Reasons Why You Didn't Build the Body You Wanted this Year + What to Do About it

20 Dec 2021

Contributed by Lukas

Another year in the books sister, and if you are frustrated you STILL don't have the body you want, this episode is for you. I give you a step by ste...

Stop Hating Your Body with these 3 Reminders

16 Dec 2021

Contributed by Lukas

I know when we are embraced int he holiday season, eating all the treats, drinking more holiday cocktails, and a little bit more out of our routine t...

5 Steps to Reseting after Over-Indulging

13 Dec 2021

Contributed by Lukas

I know this time of your is the time of year when we are all tempted to over-indulge. And it's the time of year where most of us DO over-indulge. So ...

5 Fool-Proof Ways to Successfully Navigate All the Holiday Treats

09 Dec 2021

Contributed by Lukas

The holidays can be an extremely hard time for those who have fitness goals, you have temptation surrounding you, yet at the same time, you don't want...

5 Important End of the Year Reminders You Need to Hear

06 Dec 2021

Contributed by Lukas

Did you not accomplish what you wanted to this year? Are you beating yourself up about and calling yourself a failure? The end of the year is coming ...

3 Things You NEED to Avoid Doing this Holiday Season to Feel Better in Your Body

02 Dec 2021

Contributed by Lukas

I know the holiday season is HARD for those of us who struggle with our relationship with food and our body. That's why, I want to share three things...

7 Important Reminders if You Have Food Guilt Over the Holidays

29 Nov 2021

Contributed by Lukas

I have seven important reminders to share with those of you who are facing food guilt right now. I'm releasing this episode right after thanksgiving ...

What to Do When Things Aren't Going Your Way

24 Nov 2021

Contributed by Lukas

Okay, so if things in your life are not going as planned, if life feels hard, you feel like no matter how hard you try, it just doesn't matter, if th...

How to Cope With Food + Body Shaming This Holiday Season

22 Nov 2021

Contributed by Lukas

The holidays can be a really hard time of year for those of us who struggle with our body image and our relationship with food because for some reaso...

Are Your Workouts Actually Effective?

18 Nov 2021

Contributed by Lukas

Honoring your body with movement is better than NOT honoring your body with movement at all. BUT, if you are 100% committed to building the body you ...

A Step-By-Step Guide to Building the Body You Want

15 Nov 2021

Contributed by Lukas

I know you want to build the body you want…I know I have talked about all the things you can do to build the body you want…but I also know I have...

5 Things You Need to Stop Doing if You Want to Be Mentally Healthier

11 Nov 2021

Contributed by Lukas

Are you mentally and emotionally drained?! Hint: Check out episode 179 to find out if you are + what you can do about it. There are a few things I di...

7 Signs You Are Mentally and Emotionally Drained + What to do About it

09 Nov 2021

Contributed by Lukas

Let's chat about being mentally and emotionally drained. Because here's the thing: Your mental and emotional health are tied to your physical health....

3 Reasons Why You're Doing Better Than You Think

04 Nov 2021

Contributed by Lukas

I don't know where you may find yourself today, this week, this month, or even this year…⁣⁣⁣   ⁣⁣⁣But I do know this…   I know th...

9 Ways to Get More Energy For Your Workouts

01 Nov 2021

Contributed by Lukas

Many of us don't work out consistently simple due to the fact that we don't have enough energy. We barely have enough energy to get ourselves through...

5 Things You Need to Hear If You Care About What "THEY" Think

28 Oct 2021

Contributed by Lukas

WARNING: I'm about to bring you a load of real talk….real talk I know 99.999 percent of you need to hear. Today we are going to talk about "THEY"…...

7 Fitness Myths That Need to Be Busted ASAP

25 Oct 2021

Contributed by Lukas

It is long overdue for us to take some super common fitness myths. That's why in this episode of Embrace Your Real, I outline 7 of the most common fit...

Are You Living Every Day Better?

21 Oct 2021

Contributed by Lukas

Life doesn't allow us to go back and relive our past, but it does allow us to live each day better than our last. This is exactly what I want to focu...

9 Ways to Beat Gym-timidation

18 Oct 2021

Contributed by Lukas

Alright, now that gyms are open again, I know many of you are transitioning from working out at home to getting back into the gym, or you're starting...

A Simple Hack for Building A Better Relationship With Your Body…

14 Oct 2021

Contributed by Lukas

My number one goal is to help you have a better relationship with your body. I want to do everything I can to ensure you accept it for everything tha...

7 Reasons Why I Prioritize Protein Daily

11 Oct 2021

Contributed by Lukas

Real talk: I love protein. And you know what? I think all women should love protein, too. With that being said, I know protein has a bad rap, and tha...

7 Reminders I Know You Need to Hear Today

07 Oct 2021

Contributed by Lukas

Today's episode is going to give you a much-needed dose of self-love and self-compassion. I know when we are on the journey or embracing our real, it...

5 Ways to Not Give Up Your Social Life and Still Reach Your Goals

04 Oct 2021

Contributed by Lukas

GIRL! Don't let social situations give you anxiety!!!! Life is meant to be LIVED, not meant to focus exclusively on weight loss. Going out and enjoyi...

3 Ways to Beat Burn Out

30 Sep 2021

Contributed by Lukas

If you feel burnt out, THIS EPISODE IS FOR YOU! Let's be real, most people feel burnt out. If you are one of these people, I'm guessing it feels like...

7 Things To Do When Having a "Bad Body Image Day"

27 Sep 2021

Contributed by Lukas

Real talk: We are all going to have bad body image days.    Even those people you see on Instagram or Tik Tok that you may think never have bad b...

The Difference Between Eating Intuitively and Eating Mindfully

23 Sep 2021

Contributed by Lukas

I've had a lot of people reach out to me saying they struggle to eat intuitively. Every time they try, they end up overindulging. I know many body po...

5 Steps to Aligning Your Actions with Your Goals

20 Sep 2021

Contributed by Lukas

Okay sister, I have a serious question to ask you: What goals are you trying to reach? AND how's it going trying to reach them? How long have you bee...

The Number One Way to Get Back on Track This Fall

16 Sep 2021

Contributed by Lukas

Can you believe it's already September?! Where has the time gone?! I know this time of year is when we start to realize how far away we've gotten fro...

7 Ways to Combat Hunger when You've Already Hit Your Macros

13 Sep 2021

Contributed by Lukas

Are you hungry all the time?! I can tell you this is the worst feeling EVER! I don't know about you, but around my time of the month, my appetite go...

How I Dealt With Gaining 40 Pounds

09 Sep 2021

Contributed by Lukas

I'm going to be 100% real with you. When I gained 40+ pounds, it was extremely hard to grasp at first. I grieved my old body for a really long time. ...

7 Affirmations to Increase Your MENTAL HEALTH!⁣⁣

06 Sep 2021

Contributed by Lukas

We need to focus on our mental health just as much as we focus on our physical health. They go hand in hand. Although, I think taking care of our phy...

If You Feel Self-Conscious, Remember These 5 Things…

02 Sep 2021

Contributed by Lukas

Let's chat about self-consciousness: It's something all of us struggle with it. Some of us let it control us more than others, so I'm curious how do ...

7 Nutrition Myths Busted

30 Aug 2021

Contributed by Lukas

Lately, I have been noticing you all loving the more technical facts about nutrition, so I thought we could nerd out a little bit in this episode and...

5 Tips For the Woman Who "Hates Working Out"

26 Aug 2021

Contributed by Lukas

Do you HATE working out?! Do you fail to be consistent with honoring your body with movement because this hate you have for working out? If this is ...

Want to Be Happier? Avoid These 5 Mistakes…

23 Aug 2021

Contributed by Lukas

Lately I've been focusing pretty heavily on the health and fitness content and your relationship with your food, fitness and your body, but this week...

How to Avoid Eating Unhealthy Food

19 Aug 2021

Contributed by Lukas

A few weeks ago I asked you ladies on Instagram what you're biggest struggle was on your health and fitness journey. So many of you said you struggle...

7 Ways to Improve Your Body Image

16 Aug 2021

Contributed by Lukas

I know 99.99% of you struggle to have a positive body image. Most times when you look in the mirror you think things like you're too fat, you need t...

11 Ways to Measure Progress That Aren't Related to Weight Loss

12 Aug 2021

Contributed by Lukas

Sister, can we stop focusing on how much we weigh, how much weight we've lost, and how much weight we need to lose already?! I'm so over it. I cannot ...

Overrated vs. Underrated Healthy Habits

08 Aug 2021

Contributed by Lukas

There are A LOT of health, nutrition, and fitness habits that, well to be honest with you, are completely overrated. We place so much focus and energ...

A Simple Tip To Stop Over-Indulging

05 Aug 2021

Contributed by Lukas

I know one of the biggest struggles many of you face is binge eating, over-indulging, over-eating, or whatever it is you want to call it. I know you...

7 Things I Learned From Building More Muscle

02 Aug 2021

Contributed by Lukas

I used to have an obsession with being skinny no matter what it took. I would go to the extremes to become skinnier and skinner –  sacrificing ...

The Secret to Staying in a Caloric Deficit

29 Jul 2021

Contributed by Lukas

Hey sis, do you try to always be in calorie deficit? If yes, do you get mad at yourself for struggling to stay there long-term? To be honest, I get c...

3 Reasons Why You Can't Stay Consistent + What to Do About It

26 Jul 2021

Contributed by Lukas

I asked you ladies on my Instagram what your number one struggle was right now on your health and fitness journey and I had an overwhelming about of ...

So You've Gained Weight…Now What?

22 Jul 2021

Contributed by Lukas

So, you've gained some weight? I know what you're thinking…NOW WHAT?!   Weight gain can be stressful, trigger anxiety, and heightened insecuritie...

7 Reasons Why You Want to Have More Muscle

18 Jul 2021

Contributed by Lukas

Are you AFRAID of building muscle? I know so many of you are, yet you want to lose weight and change your body. NEWSFLASH: The best way to build the ...

7 Ways To Gain More Energy (Without Needing More Sleep)

15 Jul 2021

Contributed by Lukas

Are you extremely tired and exhausted in your life? Do you feel like you are always lacking energy? Have you forgotten what it's like to be vibrant a...

12 Signs You Have a Healthy Ego (+ signs you DON'T)

12 Jul 2021

Contributed by Lukas

We all have an ego whether we like it or not, but you know what? We NEED an ego to function in this world. With that being said, not all egos are the...

Let's chat about SELF-WORTH

08 Jul 2021

Contributed by Lukas

In this episode of Embrace Your Real I bring you some real talk on Self-Worth, because I know it's a struggle for many of us. As women we love to thi...

7 Ways to Enjoy Vacation While Still Honoring Your Body

05 Jul 2021

Contributed by Lukas

If you have an unhealthy relationship with your body, food, or fitness, I know vacations can be filled with stress, guilty, anxiety, punishment, all ...

A Simple Way To Stop Reverting Back Into Old Bad Habits

01 Jul 2021

Contributed by Lukas

Do you have tendency to revert back to old unhealthy behaviors, or engage in behaviors that you very well know are unhealthy for you? For example, ea...

Why You Can't Copy Someone Else's Diet

28 Jun 2021

Contributed by Lukas

SERIOUS QUESTION: Do you copy and paste other women's diets? What do I mean by that? Do you see see what's working for another woman and do you cop...

3 Important Questions to Ask Yourself Regularly

24 Jun 2021

Contributed by Lukas

We focus way too much on the health, happiness, and wellbeing of others, and rarely – if EVER – do we focus on our OWN health, happiness, and wel...

Is Counting Macros Obsessive?

21 Jun 2021

Contributed by Lukas

I see so many people bashing macro counting on Instagram, referring to it as a fad diet, obsessive, and contributing to "diet culture".   Here's th...

Real Talk for Those Living in "Weight Loss Mode"

17 Jun 2021

Contributed by Lukas

For how long have you been living in weight loss mode?! So many of us have been living in "weight loss" mode for YEARS. We can't even remember when...

​​7 Mindset Shifts for Overcoming Your "Summer Body" Anxiety

14 Jun 2021

Contributed by Lukas

I know the summer can bring up A LOT of anxiety for you – between feeling subconscious in a bathing suit, or shorts, or a summer dress, and all the...

5 "What Ifs" You Need to Consider About Weight Loss

10 Jun 2021

Contributed by Lukas

So many of us think that weight loss is the answer to everything. So many of us think the second we lose weight, our entire life is going to transfor...

Nutrition Q&A: Your Questions Answered!

07 Jun 2021

Contributed by Lukas

If you have been following me on Instagram, you'll notice that almost every Sunday I post a question box in my instagram stories where you can litera...