Embrace Your Real
Episodes
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...
The Danger of Embracing Your Real
06 Aug 2020
Contributed by Lukas
Sister, why do you feel like you can't be yourself in front of anyone, anywhere? Why do you feel the need to always filter yourself? Why do you thi...
5 Reasons You Shouldn't Obsess Over Your Fitness Tracker
03 Aug 2020
Contributed by Lukas
Let's have some real talk...If you didn't burn over 500 calories in your workout, did you even workout? And if someone burned more calories than you i...
Food Commentary You Need To Drop
30 Jul 2020
Contributed by Lukas
"I ate way too much, I feel so fat" or "I shouldn't be eating this" are things we say more often than not when it comes to eating. But what are we try...
Why You Should Consider a Reverse Diet
24 Jul 2020
Contributed by Lukas
Are you stuck in "fat loss" mode where you think you need to live in a caloric deficit (burning more calories than you consume) every single day? If y...
The Number One Reason Why You're Unhappy
20 Jul 2020
Contributed by Lukas
Hey girl, let me ask you a question…Why aren't you happy? Maybe you're not happy with your body, or with your relationships, or in your career, or b...
Body Neutrality vs. Body Positivity: Why You Need to Know the Difference
18 Jul 2020
Contributed by Lukas
Do you know the difference between body neutrality and body positivity? To be honest with you, I had actually never even heard of body neutrality befo...
How to Lose Weight Naturally
16 Jul 2020
Contributed by Lukas
Are you living in a weight-loss mindset? In this episode, I have some real talk on why you need to stop focusing on weight loss. Believe it or not,...
What's More Important for Weight Loss: Calories or Macros?
13 Jul 2020
Contributed by Lukas
Alright sister, if you're in that weight loss mindset, I know you're also probably in that "I need to count every single calorie I eat" mindset. ...
5 Steps to Dominate Your Cravings
09 Jul 2020
Contributed by Lukas
Stop letting your food cravings dominate you! It's time you take control and start dominating your cravings. Am I right?! In this bonus episode, I sh...
30 Things About Life I've Learned To Be True [Birthday Episode!]
06 Jul 2020
Contributed by Lukas
It's my 30th birthday! Where has the time gone? Honestly, I still don't feel older than a junior in high school who just got her driver's license! Bu...
3 Ways We Self-Sabotage
02 Jul 2020
Contributed by Lukas
Hey, sister! Are you the reason why you're not getting what you want in life? I think it's time we talk about self-sabotaging…Most often, we are our...
7 Ways to Take Your Fitness to the Next Level and See Better Results
29 Jun 2020
Contributed by Lukas
Hey, sister! Frustrated you're working out regularly and still not seeing the results you want? I know it makes you think you need to start over-...
Weight Loss vs. Fat Loss: What's the Difference & Why Does it Matter?
25 Jun 2020
Contributed by Lukas
Is it your goal to lose weight? If yes, let me ask you this…Is it weight you want to lose or is it actually fat you want to lose? Because these are ...