Embrace Your Real

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...

Why Macros Count More Than Calories

03 Jun 2021

Contributed by Lukas

Trying to lose weight? Or, maybe you want to get more toned? Let me guess...you're counting your calories to help you get there, right?  Alright sis...

4 Questions to Ask Yourself About Your Body Standards

31 May 2021

Contributed by Lukas

The number one reason why we struggle to embrace our bodies is because of the body standards we hold for ourselves. But here's the thing: many of us ...

3 Things You Need to Do to See Results

27 May 2021

Contributed by Lukas

Are you trying to change your body but can't seem to see results? Do you feel frustrated, hopeless, or just plain confused? I've worked with thousand...

Behind the Scenes of an Online Business Owner: Frequently Asked Questions

24 May 2021

Contributed by Lukas

I think many people just see me posting on instagram but don't really know or understand what goes on behind the scenes….and let me tell you, there...

3 Things You Should Never Feel Guilty For

20 May 2021

Contributed by Lukas

Okay, time for some real talk: We live in a world where we are often are terrified of what other people think and hold so much value to the opinions ...

5 Things You Need to Know About Body Checking + Why We Need to Stop

17 May 2021

Contributed by Lukas

You know when you're walking down the street and you have to see what your reflection looks like in the window? And how every time you pass a mirror ...

My 5 Secrets for Staying Motivated

13 May 2021

Contributed by Lukas

I'm not motivated every single day. Let's be real, is there a human on this earth that is actually motivated every single day?! Not likely. But here's...

Macro Counting or Intuitive Eating?

10 May 2021

Contributed by Lukas

Do you ever wonder if you should always count your macros or if you should transition into intuitive eating? Or, have you tried intuitive eating and ...

8 Numbers that Don't Matter (And Never Did!)

06 May 2021

Contributed by Lukas

There are 8 common numbers that we loooooove to obsess about as women. And it's these 8 numbers that stop us from embracing our body, accepting our bo...

3 Reminders if You're Struggling to START

29 Apr 2021

Contributed by Lukas

Hey girl, are you struggling to start? To start honoring your body with movement, to start nourishing your body with what it needs, to start loving y...

7 Things to Set Yourself up For an Energized Week

28 Apr 2021

Contributed by Lukas

  Over and over and over again, I hear you ladies complain about never having enough energy. Is that you?!   But let me ask you this:   What are...

Real Talk on How Much You WEIGH

22 Apr 2021

Contributed by Lukas

Serious question: How often do you weigh yourself? Okay now I have another question for you…Why do you feel like you need to always know how much y...

The 4 Phases of Building the Body You Want + How to Cycle Through Them

21 Apr 2021

Contributed by Lukas

Did you know you shouldn't be living in a caloric deficit? And did you know it's hard to lose fat and get more toned at the same time? And did you kn...

3 Things You Need to Know About Your Body

19 Apr 2021

Contributed by Lukas

I'm tired of all you women hating on your body! I'm ready for every single one of you to just embrace your body, embrace your real, and realize you'r...

Stop Punishing Your Body

15 Apr 2021

Contributed by Lukas

This podcast episode is going to be a little different because today I want to share some words from an Embrace Your Real follower that I believe you ...

How to "Cut" Calories Properly to Maximize Results

12 Apr 2021

Contributed by Lukas

Today I want to chat with you all about CUTTING. And what I mean when I say "cutting" is cutting the amount of calories you eat daily. This is actuall...

3 Steps to Shifting Your Negative Self-Narrative

08 Apr 2021

Contributed by Lukas

I saw this quote the other day and it really hit the nail on the head it said: Switch your mentality from "I'm broken and helpless" to "I'm growing an...

9 Ways To Reduce Your Stress

05 Apr 2021

Contributed by Lukas

Let's be REAL…stress is a part of our everyday lives. Often times it's our natural response to anything and everything. But stress not only holds us...

Real Talk For The Woman Who Doesn't Feel Like Herself Right Now…

01 Apr 2021

Contributed by Lukas

Alright sister, today I'm here to bring some real talk for the woman who doesn't feel like herself right now. For the woman who feels unmotivated, who...

5 Nutrition Truths You Need to Know

29 Mar 2021

Contributed by Lukas

It's time for me to bring you some REAL TALK on nutrition, sister! Because I know SO many of you think you're doing the best thing for building the bo...

3 Tips to Quit Over-Indulging

25 Mar 2021

Contributed by Lukas

Alright sister, let's chat about OVER INDULGING…because let's be real, this is a struggle for MANY of you. And guess what? I have three fail-proof t...

5 Thoughts on Overcoming Your Fear of Failure

22 Mar 2021

Contributed by Lukas

Recently I asked you all on Instagram what your greatest obstacle is when it comes to working towards your goals. And there was a large majority of yo...

How to Shift Your Mindset From Punishing Your Body to Honoring Your Body

18 Mar 2021

Contributed by Lukas

If you follow me on Instagram, you know I've been talking a lot about shifting our mindset AWAY from punishing our bodies and shifting TO honoring our...

7 Weight Loss Truths You Need to Know

15 Mar 2021

Contributed by Lukas

Let's chat about weight loss, because let's be real, the majority of you listening are most likely obsessed with losing weight, right? But the reality...

Why It's Okay to Want to Change Your Body

11 Mar 2021

Contributed by Lukas

In this episode, I'm going to bring you so REAL TALK. I'm SO happy that more and more people are speaking up about embracing our bodies for exactly wh...

How to Drink Alcohol and Still Build the Body You Want

08 Mar 2021

Contributed by Lukas

Does drinking alcohol make you fat? Should you not be drinking alcohol if you have health and fitness goals? Is drinking alcohol going to undo the har...

Self Love: The #1 Thing That Transformed My Mindset

04 Mar 2021

Contributed by Lukas

I know that self-love can be really difficult. Like… how fluffy is the idea that we should "love ourselves more" ?? Sure it's a fluffy idea, but at ...

7 Ways to Become More Self Aware

01 Mar 2021

Contributed by Lukas

One of the number one questions I get asked is how am I so confident! And to be honest with you, confidence has been something I have been working on ...

Ask Me Anything: My Spiritual Journey Pt.1

25 Feb 2021

Contributed by Lukas

If you follow me on Instagram, you'll know I heavily rely on faith and it's a huge priority in my life. Lately, I've been talking and sharing about it...

The Secret to Eating Enough Protein Daily + Why It's So Important

22 Feb 2021

Contributed by Lukas

I'll be honest, I used to be so scared of eating enough protein. I thought the more protein I ate, the bulkier I would become. Girl, this couldn't b...

How to Stop Thinking You Need to Be Skinnier to Be Valued

18 Feb 2021

Contributed by Lukas

Recently I had someone ask the question: How do I stop feeling like I need to be skinny in order to find/keep a husband? And honestly, this broke my h...

5 Signs You Need to Change Your Macros

15 Feb 2021

Contributed by Lukas

Alright, sister, you know I'm all about my macro counting, and recently I've had quite a few people ask me, how do you know when to change your macros...

2 Questions You Need to Ask Yourself About Your Future

11 Feb 2021

Contributed by Lukas

I believe that so many of us struggle to align our actions with our goals, but we continue to make choices that don't align with what we really want f...

3 Things to Stop Doing to Live a Happier Life

08 Feb 2021

Contributed by Lukas

Our ultimate goal in life is to feel happy, to feel fulfilled, right? But I think sometimes we go about finding happiness in the wrong way, or we do t...

My 2021 Body Goals

04 Feb 2021

Contributed by Lukas

Real talk: I have body goals. I have body goals just as much as anyone else, BUT I think my body goals look quite a bit different than the average wom...

9 Signs You're Under-Nourishing Your Body

01 Feb 2021

Contributed by Lukas

Serious question: Are you being healthy or are you depriving yourself? Most people get these two confused, or they think they are the same thing. But...

My #1 Advice for Overcoming Comparison

28 Jan 2021

Contributed by Lukas

Let's be real, who DOESN'T struggle with comparing themselves to others? I believe it's our natural response, but I also believe it robs us of our ha...

3 Reminders About Changing Your Body

25 Jan 2021

Contributed by Lukas

I talk  a lot of about loving your body just how it is right now, no matter. But I also talk a lot about counting macros, moving your body, and buil...

10 Habits That Can Damage Your Mental Health

21 Jan 2021

Contributed by Lukas

Most of us focus WAY more on our physical health than our mental health. But honestly, I think most of us would be physically healthier if we paid mo...

5 Eating Habits You Need to Break ASAP

18 Jan 2021

Contributed by Lukas

After working with women for several years on healing their relationship with food, fitness and their body, there are 5 eating habits that I found ...

Real Talk on 3 Things you THINK are Problems (But Actually Aren't)

14 Jan 2021

Contributed by Lukas

Are you ready for some REAL talk, sister? Because I'm about to bring it in this episode! If you're unhappy with the body you have now, I know you pro...

6 Steps for Making Any Habit Stick

11 Jan 2021

Contributed by Lukas

Okay, it's officially 2021 and I know it's motivating you to build new habits in your life, right? But how many times have we tried to adopt new habi...

5 Messages You Need to Hear About Your "Holiday Weight Gain"

07 Jan 2021

Contributed by Lukas

It's the beginning of the year, the holidays are officially over, the holiday high is wearing off, and the reality of life is beginning to set in. I ...

9 Things I Learned in 2020

04 Jan 2021

Contributed by Lukas

2020 has been a YEAR to the say the least. I know many of us just want to cross this year off the list and never look back, but at the same time, thi...

5 Questions to Ask Yourself About Your New Years Resolution

31 Dec 2020

Contributed by Lukas

I know many of us set goals last New Years and we never reached them. And you know what? That's totally okay. Saying A LOT happened this year is a co...

The 3 M's for Honoring Your Body

28 Dec 2020

Contributed by Lukas

This podcast is all about embracing our real, right? Everything I talk about in some way, shape, or form is empowering you to live your most unapolog...

5 Steps to Finding your "Why"

21 Dec 2020

Contributed by Lukas

Every goal you make has three layers to it: What the goal is you want to reach, how you're going to reach that goal, and why you want to reach that g...

5 Steps to Finding your "Why"

21 Dec 2020

Contributed by Lukas

Every goal you make has three layers to it: What the goal is you want to reach, how you're going to reach that goal, and why you want to reach that g...

Real Talk on HATING your body

16 Dec 2020

Contributed by Lukas

In the hardest times I destroyed my body for a peace of mind I never got. When I think about it, I used to under-eat, over-exercise, under-nourish, a...

7 Steps to Setting (And Actually Reaching) Your Goals

14 Dec 2020

Contributed by Lukas

How many new years resolutions have you had or how many goals have you set? And out of all of them, how many have you actually reached? This is a ser...

What Would You Do If You Loved Yourself More?

10 Dec 2020

Contributed by Lukas

If you loved yourself, how would your life be different? What would you do differently? Because let's be real…most often, our lack of self-love dic...

How to Overcome the 7 Most Common Workout Excuses

07 Dec 2020

Contributed by Lukas

How many excuses do you make daily or weekly as to why you "shouldn't" or "can't" workout? And how many times daily or weekly do you complain abo...

A Fail-Proof Way To Actually Break The Habits Hindering Your Goals

03 Dec 2020

Contributed by Lukas

When we're on our health and fitness journey, we have certain habits and routines we want to stick to, right?    Because when we're on track, we'r...

5 Questions to Ask Yourself If You "Don't Have Time to Workout"

30 Nov 2020

Contributed by Lukas

So you think you don't have time to work out?! Well, in this episode of Embrace Your Real, I'm going to challenge you on that! I actually have five qu...

When is it Okay to Choose Memories over Macros?

26 Nov 2020

Contributed by Lukas

Macros over memories or Memories over macros? How do you know when counting your macros, eating in moderation, and sticking to the foods that make yo...

Are You a People-Pleaser?

23 Nov 2020

Contributed by Lukas

Are you a people pleaser?! I think most of us are people-pleasers and many of us don't even realize we are being people-pleasers –we think we are ...

3 Things That Deserve Boundaries

19 Nov 2020

Contributed by Lukas

Today I want to chat about boundaries. Because let's be real, none of us are setting enough boundaries in our lives. We are either scared, don't have...

11 Ways to Avoid Overeating this Holiday Season

16 Nov 2020

Contributed by Lukas

With the holiday season officially here, I am all about educating, encouraging, and empowering you on how to enjoy your favorite holiday treats whi...

How the Heck Do You Eat Healthy...Simplified

12 Nov 2020

Contributed by Lukas

Let's be real: Some people say red meat is bad, while others say it's extremely healthy. Some people say you shouldn't eat egg yolks and some say it'...

5 Truths About Low Carb Diets

09 Nov 2020

Contributed by Lukas

Do you think that eating lower carbs is the answer to helping you reach your health and fitness goals? If you answered yes, I used to be right there...

3 Ways I Get Myself Motivated to Move Over the Holidays

04 Nov 2020

Contributed by Lukas

I don't know about you, but around the holiday season, my motivation to work out goes out the window! Ya feel me?! Either I feel too cozy, or I have ...

5 Steps to Stop Letting People Stress You Out

02 Nov 2020

Contributed by Lukas

People are stressful! Agree or disagree? I'm assuming 99% of you AGREE!   But let's be real, we can't escape people, so we need to learn how to sto...

How to Wake Up with More Energy

29 Oct 2020

Contributed by Lukas

Mornings are HARD. But, they don't have to be! Could you imagine waking up in the morning feeling energized? Could you imagine waking up feeling peac...

6 Ways to Deal with Loved Ones Not Supporting Your Goals

26 Oct 2020

Contributed by Lukas

When we're trying to live a healthier, more active lifestyle, the biggest obstacles aren't always our own willpower or motivation but the pushback we...

What Your Ideal Body "Should" Be

21 Oct 2020

Contributed by Lukas

If you struggle with society's expectations for what a woman's body "should" look like, I feel you. I used to think my body should be perfect. I th...

7 Thoughts on Intermittent Fasting

19 Oct 2020

Contributed by Lukas

Should you be intermittent fasting? Is it really as amazing as all the advocates make it seem? How do you know if it's right for you? I know, I know,...

Unlearning Society's Expectations for Us

14 Oct 2020

Contributed by Lukas

Why do we think we need to become skinnier? or more productive? or less sensitive? or more outgoing? or whatever it is we think we need to become? Wh...

Getting Off Your Fitness Plateau with Progressive Overload

12 Oct 2020

Contributed by Lukas

Hey sister, are you stuck on a fitness plateau?    You know I'm the biggest advocate for honoring your body with movement daily. It's so great for...

Cellulite is Normal (So Let's Normalize It!)

08 Oct 2020

Contributed by Lukas

Have cellulite? I need to let you in on a little secret…Having cellulite is not a sign that you are unhealthy, or that you need to lose weight, or ...

7 Things to Stop Apologizing For

05 Oct 2020

Contributed by Lukas

As women, we LOVE to apologize, and as women on a health journey, we love to apologize even more. Why do we feel the need to apologize for doing the ...

How to Enter Fall without Food Fear

01 Oct 2020

Contributed by Lukas

Fall is here! And I know with all the fall treats and the holidays approaching, it causes many of you to experience some major anxiety. You either fe...

Breaking Your "Not Enough" Mentality

26 Sep 2020

Contributed by Lukas

When put our head on our pillow at night, we always feel like there was more we needed to do and we didn't get enough done. We could have done more at...

Are Your Insecurities Worth It?

24 Sep 2020

Contributed by Lukas

What's more important: the life you want to live or your negative thought patterns? Sister, life is SHORT. So why do we allow our insecurities to s...

10 Things on My Mental Health Checklist

19 Sep 2020

Contributed by Lukas

Do you go through periods where you just feel off? May you don't feel energized, or you don't feel motivated, or you don't feel confident? I know I do...

Is Social Media Helping or Hurting You?

17 Sep 2020

Contributed by Lukas

Is your social media feed making you feel better or worse about yourself and your life? And more importantly, is your social media feed empowering and...

What Nourishing Your Body Actually Means

14 Sep 2020

Contributed by Lukas

We hear things all the time like "nourish your body", "eat a balanced diet", or simply "eat healthier", but what do those things actually mean?...

How to Know Which Foods Work for You and Against You

10 Sep 2020

Contributed by Lukas

Every person and every body is different, which means the foods that work best for me are not necessarily the foods that will work best for you. Whil...

5 Reasons Why Having the "Perfect Body" is Not What You Think

04 Sep 2020

Contributed by Lukas

Everyone thinks they want the perfect body. They think once they get there, they will finally be more beautiful, be more liked, be more valued. And t...

How to Motivate Yourself To Do Something When You Just Don't Want To

01 Sep 2020

Contributed by Lukas

You know you SHOULD nourish your body, you know you SHOULD move your body, you know you SHOULD drink more water, and give your body more rest, and say...

7 Common Workout Mistakes You're Probably Making

29 Aug 2020

Contributed by Lukas

Tired of not only working hard but working hard consistently, and STILL not seeing the results you want? I know this can leave you feeling confused, f...

Journal Prompts for Staying on Top of Your Goals

27 Aug 2020

Contributed by Lukas

Journaling is honestly one of the best things I've started to do for myself. It's something that I personally make a priority daily and since doing so...

5 Reasons Why I Don't Believe in "Cheat Meals" + 5 Things to Do Instead

22 Aug 2020

Contributed by Lukas

When we are striving to build the body we want, many of us love to label foods as good or bad, and we drastically restrict ourselves to only eating t...

A Simple Practice for Letting Go of Your Negative Thoughts & Feelings

20 Aug 2020

Contributed by Lukas

What negative feelings are you experiencing in your life right now? Are you feeling stressed? anxious? overwhelmed? angry? frustrated? self-conscious?...

A Simple Practice for Letting Go of Your Negative Thoughts & Feelings

20 Aug 2020

Contributed by Lukas

What negative feelings are you experiencing in your life right now? Are you feeling stressed? anxious? overwhelmed? angry? frustrated? self-conscious?...

9 Nutrition Mistakes to Avoid

17 Aug 2020

Contributed by Lukas

In this episode of Embrace Your Real, I share 9 of the most common nutrition mistakes I see women make and what we need to do instead. It's my goal t...

What You Might Be Missing If You're Always Hungry

13 Aug 2020

Contributed by Lukas

If you regularly eat enough calories, carbs, and fat, then why do you always feel so hungry?! Super frustrating, right? If you're consistent with hitt...

7 Mindset Shifts For Building a Healthier Relationship With Your Body

09 Aug 2020

Contributed by Lukas

Want to know how I built the body I want and developed a healthy relationship with my body?! In this episode of Embrace Your Real, I share 7 mindset s...