Grace & Grit Podcast
Episodes
Episode 314: The Drama-Free Formula: A Potent Solution for a Stress-Less Life
04 Feb 2023
Contributed by Lukas
Life is full of stressors and, while it may not be possible to live completely stress-free, it is absolutely possible to live with a lot less stress t...
Episode 313: Unintended Damage
28 Jan 2023
Contributed by Lukas
Personal power is our capacity to feel fully alive and yet… so many of the things we do to try and restore power in our lives are coming from a plac...
Episode 312: Boundaryless: The cost of refusing to set limits.
21 Jan 2023
Contributed by Lukas
Many people struggle to implement boundaries with themselves and with others. And one of the reasons they struggle is because of what they are making ...
Episode 311: Restore Health At Any Age w/ Joan and Michelle MacDonald
14 Jan 2023
Contributed by Lukas
It is never too late to improve your health & well-being, and Joan MacDonald (who might better know as @trainwithjoan) is an awesome example of that. ...
Episode 310: Expanding Your Capacity to Feel Wonderful Things
07 Jan 2023
Contributed by Lukas
To go after the things you really want for your life, you have to open yourself up to experiencing big emotions without reacting to them. I have done ...
Episode 309: My New Year's Wish for You
31 Dec 2022
Contributed by Lukas
Every year I do a podcast about lessons I've learned in the past year or hopes I have for the Grace & Grit community in the year ahead and this year I...
Episode 308: Restoring Your Personal Power in 2023
17 Dec 2022
Contributed by Lukas
Power is the root of a lot of the topics I dive into on the Grace & Grit podcast and in my paid programs. I have called it a lot of things – inte...
Episode 307: Important Behavior Change Math
10 Dec 2022
Contributed by Lukas
The reason that so many people struggle with making meaningful behavior change is because they don't respect the math. In this episode of the Grace & ...
Episode 306: Fatigue vs Burnout
03 Dec 2022
Contributed by Lukas
I have been thinking a lot lately about fatigue vs burnout. They are both very real challenges this time of year for a lot of people. However, they ar...
Episode 305: It's NOT Self-Sabotage
22 Nov 2022
Contributed by Lukas
You may have the best of intentions to travel through the holiday season with intention, grace, and ease this year AND you may also find yourself slid...
Episode 304: A Woman of Grace & Grit: Claire Bergman
12 Nov 2022
Contributed by Lukas
What a beautiful thing is to witness a woman reclaiming and owning her power and I witness A LOT of that in the work that I do with my clients. Today,...
Episode 303: Mindset matters and… it isn't everything.
05 Nov 2022
Contributed by Lukas
I am a HUGE fan of mindset work and I deeply believe that it plays a significant role in what you do and what you don't do. That being said, there are...
Episode 302: Reasons That MOVE You Into Action
29 Oct 2022
Contributed by Lukas
Vague thinking creates vague action. If you want to show up for yourself in a powerful way, getting clear on compelling reasons for doing so is an abs...
Episode 301: The Habit of Negotiating
22 Oct 2022
Contributed by Lukas
I have worked with a lot of women over the years who had the very best intentions to show up for themselves, but when it came time for the actual show...
Episode 300: 10 Lessons I Learned From Producing 300 Episodes
15 Oct 2022
Contributed by Lukas
Today's episode of the Grace & Grit Podcast marks the 300th episode of the show. 300 episodes!!! And what a journey it has been. To celebrate this...
Episode 299: 5 Habits Keeping You Stuck
08 Oct 2022
Contributed by Lukas
Habits are your brain's energy saving mechanism. When you repeat a pattern often enough, your brain develops a strong neural pathway so you can execut...
Episode 298: The Power Promise
01 Oct 2022
Contributed by Lukas
There are a lot of promises you could make to yourself in dedication to up-leveling your health and your life, but some promises are more powerful tha...
Episode 297: The sweet spot between structure and spontaneity.
24 Sep 2022
Contributed by Lukas
Structure helps us live our lives in alignment with what we say we want. Spontaneity allows for creativity, adventure, and receptivity to what life ha...
Episode 296: The Antidote to Self-Doubt
17 Sep 2022
Contributed by Lukas
It is bound to happen. You are going to have a day, probably many, along the path to moving your life to higher ground where self-doubt creeps in and ...
Episode 295: Smart Body Smart Mind w/ Irene Lyon
07 Sep 2022
Contributed by Lukas
Irene Lyon has been the most frequent guest on this show… for good reason. Nervous system health is the basis of EVERYTHING. It doesn't only impact ...
Episode 294: Goal Setting Reimagined
03 Sep 2022
Contributed by Lukas
If you are struggling to reach your goals, listen up. There is nothing wrong with you but… your approach to goals? That just might need an upgrade. ...
Episode 293: I'd like to reintroduce myself…
07 Aug 2022
Contributed by Lukas
I am not the same person I was 10 years ago. I bet you aren't either. Life changes us. We learn, we grow and, with a willingness to keep fighting the ...
Episode 292: The Grace-filled Act of Making Decisions
30 Jul 2022
Contributed by Lukas
The time, energy, and other precious resources lost to NOT making decisions in your life can be massive and I don't know anyone who can afford to lose...
Episode 291: Commitments to Support Your Commitments
23 Jul 2022
Contributed by Lukas
Making a commitment to show up for yourself in a new way can feel exciting at first, but as the weeks pass by and novelty starts to fade, staying fait...
Episode 290: Introducing (or reintroducing) Strength Training To Your Life
16 Jul 2022
Contributed by Lukas
The benefits of strength training regularly are many, especially for the midlife woman. And there are a lot of reasons why you may have never built a ...
Episode 289: How you greet the day matters.
02 Jul 2022
Contributed by Lukas
There is so much value in taking a few minutes each morning to align yourself with the version of you that you want most fully expressed in the wor...
Episode 288: Blood Sugar Regulation and Why It Matters w/ Mary Miller Brooks
25 Jun 2022
Contributed by Lukas
This past month inside of my Rumble & Rise membership community I taught an in-depth class all about mending our relationship with sugar. More specifi...
Episode 287: Menopause: A time to level up not fade out w/ Dr. Stacy Sims
18 Jun 2022
Contributed by Lukas
Let's face it the years surrounding menopause can be rough. Stress is elevating, hormones are declining and our body is starting to do things we are s...
Episode 286: Making Peace With Discomfort
11 Jun 2022
Contributed by Lukas
Taking responsibility for your health and happiness is going to make you uncomfortable AND… It is going to make other people uncomfortable. How you ...
Episode 285: Stepping Into Your Power Years
04 Jun 2022
Contributed by Lukas
I have coached hundreds of women as they transition into menopause. I have interviewed and been mentored by dozens of professionals who specialize in ...
Episode 284: The life changing skill of becoming your own coach.
21 May 2022
Contributed by Lukas
It took me a very large chunk of my career to realize that if I truly wanted to empower my clients to live their life in a way that nourishes their h...
Episode 283: The Path to Health Reimagined
14 May 2022
Contributed by Lukas
There is the old (and outdated) path to health. And there is what I call a better path to health. In this episode of the Grace & Grit podcast, I invit...
Episode 282: Mental Health IS Health
07 May 2022
Contributed by Lukas
Since it is Mental Health Awareness Month, I thought it would be a GREAT time to remind Grace & Grit Podcast listeners that there is NO health withou...
Episode 281: The Dieting Game Is Rigged
30 Apr 2022
Contributed by Lukas
Regardless if it is intentional or not, most diets are set up for you to fail in 3 ways: They market to your insecurities. They do not take into consi...
Episode 280: Stop blaming your body.
23 Apr 2022
Contributed by Lukas
Diet & fitness culture has conditioned women to believe that the body is the thing to fix, mold, restructure or biohack, if you want to feel better ab...
Episode 279: Dear midlife woman...
16 Apr 2022
Contributed by Lukas
A large majority of my clients and Rumble & Rise members are women between the ages of 40-60. And I absolutely adore working with this population beca...
Episode 278: Health is a verb.
09 Apr 2022
Contributed by Lukas
You can rock a swimsuit AND not like yourself. You can have six packs abs AND suffer from dis-ease. You can be an amazing athlete AND struggle with di...
Episode 277: How to show up for yourself on the regular.
02 Apr 2022
Contributed by Lukas
Ever notice that you consistently show up for the things you care about? Your kids. Your pets. Your partner. Your job. How about yourself? How consist...
Episode 276: Permission to Feel (and why it is so very good for your health)
26 Mar 2022
Contributed by Lukas
Humans are really good at glorifying certain emotions and demonizing others, which of course causes us to do things that deplete health rather than fo...
Episode 275: When the data says you're "well" but you feel far from it.
19 Mar 2022
Contributed by Lukas
I can't tell you the number of women I have worked with over the years who hired me because they don't feel well even though their blood profiles and ...
Episode 274: Self-care is really just basecamp.
12 Mar 2022
Contributed by Lukas
YOU are an incredibly unique human expression. YOU are here to cause, contribute and inspire things in the world in a way that only you can. And… It...
Episode 273: Your Weight is NOT the Problem
05 Mar 2022
Contributed by Lukas
Our culture LOVES to focus on "weight loss" as the linchpin to improved health, but that is problematic for so many reasons… There are a TON of unhe...
Episode 272: Preparing to Succeed
19 Feb 2022
Contributed by Lukas
Trying to make a significant change in your life without doing a little prep work (carving out time, making a plan, putting forethought into obstacles...
Episode 271: Healing and Fortifying the Face Naturally w/ Andrea Fairborn
12 Feb 2022
Contributed by Lukas
There are so many options available when it comes to skincare these days, especially when it comes to treatments for the face. And while we are hearin...
Episode 270: Smart Body Smart Mind w/ Irene Lyon
05 Feb 2022
Contributed by Lukas
I have had Irene Lyon on the Grace & Grit podcast more than any other guest EVER. Why? Because her work has influenced my life and the life of so many...
Episode 269: Women Who Rumble Together, Rise Together
29 Jan 2022
Contributed by Lukas
In this episode of the Grace & Grit podcast I have 5 incredible women joining me who have fiercely committed to putting their healthiest years ahead o...
Episode 268: Facing the Truth of Your Life
22 Jan 2022
Contributed by Lukas
Who you are currently being in the world is a culmination of the things you have practiced so many times you have quite literally become those things....
Episode 267: The Gifts of Sobriety w/ Veronica Valli
15 Jan 2022
Contributed by Lukas
I talk a lot in my work about the concept of Buffering, which is when we try to change our emotional landscape with something outside of us. We feel l...
Episode 266: The Intro & Outro of Your Day
08 Jan 2022
Contributed by Lukas
It is downright impossible to create new possibilities for your life if you are living in reaction mode. After all, your reactions are a byproduct of ...
Episode 265: Integrate to Elevate Your Health & Well-Being
01 Jan 2022
Contributed by Lukas
Welcome to 2022! Whatever it is your want for your health this year, I hope you go after it remembering that you are a multidimensional and dynamic hu...
Episode 264: The Road We've Traveled
18 Dec 2021
Contributed by Lukas
The Grace & Grit Podcast is where I challenge women to reconsider what health really is and the strategies they are using to go about nurturing theirs...
Episode 263: Emotional Freedom Technique w/ Sarah Louise Lilley
11 Dec 2021
Contributed by Lukas
How we rumble with challenging emotions is a big deal. Why? Because emotions drive your behavior. So, I could not be more thrilled that Sarah Louise ...
Episode 262: Thriving Through the Holi-DAZE
04 Dec 2021
Contributed by Lukas
While the holiday season can usher in joy, celebration, and fun, it can also bring with it a hefty dose of stress. Family, social events, travel, and ...
Episode 261: Dear Body, Thank You.
20 Nov 2021
Contributed by Lukas
You know what's amazing about gratitude? It is one of the few resources we are gifted an endless supply of. There is no limit to the amount of gratitu...
Episode 260: Healing the Nervous System & Why It Matters w/ Irene Lyon
13 Nov 2021
Contributed by Lukas
It would be lovely and oh-so-simple if health was simply a byproduct of nutrition and exercise, but it's not. Not by a long shot. It is a byproduct ...
Episode 259: Relationships & Your Health
06 Nov 2021
Contributed by Lukas
Relationships are messy, unpredictable and wildly imperfect. And perhaps no time of year exposes that truth quite like the holidays. In this episode o...
Episode 258: 5 Simple Measures to Boost Your Chemical Well-Being
30 Oct 2021
Contributed by Lukas
When it comes to improving health, there is something that proves to be immensely helpful time and time again. AND, sadly, it is often overlooked. I...
Episode 257: Healthy Self-Discipline
23 Oct 2021
Contributed by Lukas
I have worked with clients who struggle to apply any degree of discipline when it comes to their own self-care and I have worked with clients who have...
Episode 256: A Woman of Grace & Grit: Mardi Wooster
16 Oct 2021
Contributed by Lukas
In this episode of the Grace & Grit Podcast, I had the awesome privilege of interviewing Rumble & Rise member, Mardi Wooster about her journey of gett...
Episode 255: Social Media & Your Health
09 Oct 2021
Contributed by Lukas
Last week I ran an online event for 250 women called The Consistency Code Crash Course and in that class, I asked women to identify their time leaks...
Episode 254: Simple Before Complex
25 Sep 2021
Contributed by Lukas
There is a lot of opportunity in present-day culture to make the process of improving your health oh-so-complicated. But who needs complicated? The wo...
Episode 253: NOW is the perfect time.
18 Sep 2021
Contributed by Lukas
"I don't have time." "It's not a good time." "It will be a better time when______." Sound familiar? I hear these phrases often when talking to women a...
Episode 252: How to Get Unstuck
11 Sep 2021
Contributed by Lukas
In nearly every conversation I have had with someone considering hiring me, there are a few sentences I almost always hear. One of those being, "Court...
Episode 251: Real stories of struggle and triumph from inside the Rumble & Rise arena.
04 Sep 2021
Contributed by Lukas
Listening to the Grace & Grit Podcast is nice, but APPLYING what you learn can change your life. This is why I started the Rumble & Rise community nea...
Episode 250: Rekindling Sex & Intimacy in Your Marriage w/ Irene Fehr
28 Aug 2021
Contributed by Lukas
If you are a woman in a long-term relationship who has low or no libido, this podcast episode is for you! My guest, Irene Fehr, is a sex and intimacy ...
Episode 249: The Gift of SLOW
21 Aug 2021
Contributed by Lukas
There are so many gifts in extending ourselves the grace to slow down AND it can feel nearly impossible to do. In this episode of the Grace & Grit Pod...
Episode 248: The Cornerstones of Progress
14 Aug 2021
Contributed by Lukas
Progress towards any goal is rarely linear and there may be times when you feel you just aren't making any at all. Today's podcast is in tribute to th...
Episode 247: The ONLY skillset you really need to improve your health.
31 Jul 2021
Contributed by Lukas
Over the course of my career, I have taught my clients a lot of skills sets to help them with behavior change, but the skill I address in this week's ...
Episode 246: Emotional Health
24 Jul 2021
Contributed by Lukas
Trying to improve your physical health without addressing your mental and emotional health is like doing an expensive renovation on a foundation that ...
Episode 245: Skyrocket Your Success by Living Decision-Free
17 Jul 2021
Contributed by Lukas
Your brain is amazing. It is constantly processing information, making decisions, organizing, caching out and so much more. It does A LOT for you each...
Episode 244: Actions that make all the difference.
10 Jul 2021
Contributed by Lukas
Transforming your life isn't simply a matter of taking action, it is about taking the RIGHT actions. And not just any action, but action that moves yo...
Episode 243: Become Your Own Best Advocate w/ Heather Hansen
03 Jul 2021
Contributed by Lukas
Having the confidence to advocate for yourself can save you from so much unnecessary stress, which is why I could not be more excited that Heather ...
Episode 242: A Woman of Grace & Grit: Patti Ziegler
26 Jun 2021
Contributed by Lukas
I help my clients rumble more gracefully with the parts of their life that feel misaligned so they can stop eating and drinking and Netflix-ing in ...
Episode 241: How to enjoy your summer AND rock your health.
19 Jun 2021
Contributed by Lukas
Summer has arrived here in North America and with it comes travel, barbeques, camping trips, and opportunity to disrupt our everyday routines. And ...
Episode 240: The Secret to Putting Your Healthiest Years Ahead of You
12 Jun 2021
Contributed by Lukas
Spending your precious time and energy chasing a version of yourself you have been in the past robs you of the opportunity to step into the most evolv...
Episode 239: Gain Control of Emotional Eating
05 Jun 2021
Contributed by Lukas
Emotional eating is an obstacle that is keeping many women from the level of health they truly crave. In fact, nearly every woman I know has experie...
Episode 238: Lymphatic Health w/ Lisa Gainsley
29 May 2021
Contributed by Lukas
When we talk about physical health we often hear references made to the cardiovascular system, the muscular system, the nervous system, and the digest...
Episode 237: The Value of Approaching Health As a Generalist
22 May 2021
Contributed by Lukas
There are a lot of things that contribute to the "health" of a human. And, yet, we are often sold measures for improving our health that isolate parts...
Episode 236: The Dynamic Nature of Health
15 May 2021
Contributed by Lukas
You are a dynamic thing, constantly evolving and forever changing. Which means the state of your health is dynamic too. Wellness culture treats health...
Episode 235: Integrity & Why It Matters to Your Health
08 May 2021
Contributed by Lukas
"Integrity pain" is a term I have been using with my students for years to describe the discomfort that comes when your actions are misaligned with wh...
Episode 234: 6 Thoughts Preventing You From Making Progress
01 May 2021
Contributed by Lukas
Health does not grow in negligent, hostile or toxic places, which the mind can certainly become without proper attention and direction. If you aren't ...
Episode 233: How to End the Compare & Despair Game
24 Apr 2021
Contributed by Lukas
Comparison has a dark side, no question. It has the capacity to rob you of your happiness, squash your self-confidence and prevent you from taking mea...
Episode 232: The Path to Confidence
17 Apr 2021
Contributed by Lukas
My clients and students all say they have different reasons for working with me: they want to get stronger, they want to shed fat, they want to be abl...
Episode 231: Community Matters
10 Apr 2021
Contributed by Lukas
Several years ago I created a FREE five day program called #five2thrive that women are still downloading and reaping value from today. That video seri...
Episode 230: The Truth About Consistency
03 Apr 2021
Contributed by Lukas
I have been teaching women how to show up for themselves with more consistency and ease for the bulk of my career. I am such a fan of the consistency ...
Episode 229: The real work of deep health.
27 Mar 2021
Contributed by Lukas
Is it just me or does it feel like "weight loss" is the loudest conversation in the women's health arena? It drives me nuts! Why? For a few reasons...
Episode 228: Extinguishing Overwhelm
13 Mar 2021
Contributed by Lukas
Overwhelm sucks. It is suffocating and paralyzing. The good news? It is also totally optional. If you are a woman who often uses the word "overwhelmed...
Episode 227: The Stress Habit
27 Feb 2021
Contributed by Lukas
A lot of women I consult with, who are frustrated with their state of health, often say to me that they don't feel all that stressed. Which if you rea...
Episode 226: 3 Steps to Infuse Your Life With More Life
13 Feb 2021
Contributed by Lukas
I don't know about you but, I don't just want to live my life, I want to rock my life. And to do that I need to stay honest with myself about when I a...
Episode 225: To Grit or to Quit
30 Jan 2021
Contributed by Lukas
Psychologist Angela Duckworth defines Grit as "perseverance and passion for long-term goals". I am a big fan of the quality, which is why it is a part...
Episode 224: The Secret to Sustaining Behavior Change
16 Jan 2021
Contributed by Lukas
If you want to reclaim your health and happiness in 2021, you must learn how to coach yourself to show up in all the ways that will allow you to do ju...
Episode 223: Let's get this party started!
02 Jan 2021
Contributed by Lukas
I am so excited to welcome you into a brand spankin' new year. The Grace & Grit Podcast is rolling into its 5th year of production, so I thought this ...
Episode 222: Fat Loss Basics, Part 4: FAQs
19 Dec 2020
Contributed by Lukas
To wrap up this 4-part series on fat loss, I answer some of the most frequently asked questions that I receive on this topic. How do I measure body f...
Episode 221: Fat Loss Basics, Part 3: When Stress is a Good Thing
05 Dec 2020
Contributed by Lukas
In this episode of the Grace & Grit Podcast, I talk about when and how to use stressors like calorie reduction and intense exercise to accelerate the ...
Episode 220: Fat Loss Basics, Part 2: The Foundation Matters
21 Nov 2020
Contributed by Lukas
When it comes to fat loss, your hormonal health matters… a lot! Your hormones are the government of your body, so when they are out of alignment, me...
Episode 219: Fat Loss Basics, Part 1: Clearing up a few misunderstandings.
14 Nov 2020
Contributed by Lukas
Weight loss is not a conversation I am interested in for so many reasons (many of which I addressed in episode 217). Healthy fat loss, however, IS a ...
Episode 218: Menopocalypse w/ Amanda Thebe
31 Oct 2020
Contributed by Lukas
Back to the Grace & Grit Podcast for the second time, Amanda Thebe gives us insight into her new book, Menopocalypse. This book is a brilliant read fo...
Episode 217: Getting Real about Weight Loss
17 Oct 2020
Contributed by Lukas
The Grace & Grit Podcast is about to enter its 6th year of production and in the over 215 episodes that I have recorded, I have only specifically addr...
Episode 216: Financial Health w/ Hilary Hendershott
03 Oct 2020
Contributed by Lukas
How might your physical health improve if your financial health improved? In this episode of the Grace & Grit Podcast, my friend and financial expert,...
Episode 215: Owning Your Process
26 Sep 2020
Contributed by Lukas
This is our final episode in our Unrelenting Ownership theme and in it I talk about what it means to: own your motivation own your strategy own you...