Embrace Your Real

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 ...

10 Ways to Stay on Track on the Weekend

22 Jun 2020

Contributed by Lukas

Let's chat about staying on track over the weekends because I know this is a big struggle for many of us. I'll be real with you, if you stay on track ...

How to Feel Your Best

18 Jun 2020

Contributed by Lukas

Do you even remember the last time you actually felt good? I think many of us have forgotten what it feels like to not be tired, stressed, overwhelmed...

10 Unheard Facts About A Deaf & Hearing Couple (AKA My Relationship with My Husband)

15 Jun 2020

Contributed by Lukas

Have you met a deaf and hearing couple before? I'm guessing not! And that's why I want to give you sneak peek into what's it's like!   My husband i...

9 Things You Need to Know About Getting Abs or a Flatter Stomach

08 Jun 2020

Contributed by Lukas

With summer right around the corner, I know you are probably hyper-focused on getting six-pack abs or a flatter stomach, am I right? If you've been fo...

The Truth About Your Pant Size

04 Jun 2020

Contributed by Lukas

Hey, sister, let's talk about the size of clothes you wear. I know it's a taboo topic to bring up with a women, but I would like to challenge your be...

How to Stop Comparing Yourself to Others

01 Jun 2020

Contributed by Lukas

Let's chat about comparison!  Is it possible to quit playing the comparison game? Is there a way to quit allowing comparison to have so much control ...

Stop Hiding Your Body Behind Your Clothes

28 May 2020

Contributed by Lukas

This episode of Embrace Your Real is for the woman who doesn't like the cellulite on her legs, for the woman who thinks her arms are too flabby, for ...

10 Things I Wish I Knew Sooner

25 May 2020

Contributed by Lukas

In this episode of Embrace Your Real, I share 10 things I wish I knew sooner on my fitness journey, and just on my journey through life! I discuss eve...

Struggling? You're Not the Only One

21 May 2020

Contributed by Lukas

I know it's easy to think you are the only one out there who struggles with self-acceptance, self-love, self-worth, and self-confidence. I know it's e...

What I Eat in a Day

18 May 2020

Contributed by Lukas

I know this episode of Embrace Your Real is going to be a fan-favorite because it is one of the top questions I always get asked! I'm about to share w...

3 Weight Loss Myths Busted

14 May 2020

Contributed by Lukas

I have three important weight loss myths I need to bust! These three myths are my biggest pet peeves when it comes to women on their weight loss journ...

Nutrition or Exercise: Which is More Important?

11 May 2020

Contributed by Lukas

The one question I get asked every single day is which is more important: nutrition or exercise? To be 100% honest with you, the two go hand in hand....

7 Ways to Get Back On Track

07 May 2020

Contributed by Lukas

Girl, what a weird season we are in right now! Things are not normal, your routine is not normal, your workouts are not normal, and your eating habit...

5 Steps to Building Unshakeable Confidence

04 May 2020

Contributed by Lukas

Want to build more confidence? Girl, you're in the right place! In this episode of Embrace Your real, I share my best tips to help you appear more co...

Why You Should Never Stop Improving Yourself (Regardless of What People Say!)

30 Apr 2020

Contributed by Lukas

Do people in your life make you feel guilty for wanting to grow? Maybe they say things like "You are perfect just as you are," or, "You shouldn't chan...

10 Foods That Aren't as Healthy as You Think

25 Apr 2020

Contributed by Lukas

Alright girl, does this sound like you…"I've been working out and eating healthy, so why I am not seeing results?!" Believe me, I know how frustrat...

Your Looks Are Not Your Identity

23 Apr 2020

Contributed by Lukas

Do you define yourself by the color of your hair, the sizes of your jeans, or the number of workouts you do? Or, have you placed your identity in your...

5 Steps for Changing Your Story

20 Apr 2020

Contributed by Lukas

Did you know your subconscious brain cannot determine the difference between what is real and what is imagined? This means the story you repeat to...

What Happens When You Don't Eat Enough

16 Apr 2020

Contributed by Lukas

The secret to weight loss is eating fewer calories than you burn, right? So it would only make sense to eat way less than you burn to create the bigg...

Why Lean Does Not Equal Healthy

13 Apr 2020

Contributed by Lukas

I know when you see women with shredded abs, extremely defined muscles, and just an overall lean physique, you automatically think "#goals!" Am I r...

3 Things Your Food Cravings Are Trying to Tell You

09 Apr 2020

Contributed by Lukas

When we have a food craving, we instantly try to find ways to kill the craving without actually satisfying the craving. When we crave ice cream, we tr...

6 Reasons Why You're Not Reaching Your Goals

06 Apr 2020

Contributed by Lukas

Girl, if you think you're not reaching your goals because your diet, workout routine, or supplements regimen isn't working, it's about time we've had ...

3 Ways to Stop Feeling Like a Failure

02 Apr 2020

Contributed by Lukas

Are you feeling like a failure, or feeling like you should be further along in your life by now? Maybe you feel like you should already be married, ha...

Weight Training: Where to Start and When to Increase Your Weight

29 Mar 2020

Contributed by Lukas

How much weight should you be lifting? How do you know if it's too little or too much weight? How much weight should you be increasing at a time? I k...

Stop Caring What Others Think of You

26 Mar 2020

Contributed by Lukas

In today's society, it's way too easy to get wrapped up in what others think of us. But ladies, if we continue to allow the opinions of others alter ...

5 Reminders for When You "Can't See" Your Progress

23 Mar 2020

Contributed by Lukas

Feeling upset you've been working so hard on building the body you want and have nothing to show for it? Confused why all your hours in the gym aren'...

When You Don't Have Access to a Gym or Equipment

19 Mar 2020

Contributed by Lukas

"If I can't do my planned workout, then what was the point of doing a workout at all?" Or, "If I don't have the equipment I normally use to get an ...

What to Do When Your Clothes Don't Fit

16 Mar 2020

Contributed by Lukas

When I made the shift from my obsession with being skinny no matter what it took, to treating my body in a healthier way, nourishing my body with wha...

Removing Negative People From Your Life

12 Mar 2020

Contributed by Lukas

You are the sum of the five people you associate with most (cliche, I know). But this stresses the importance of surrounding yourself with people ...