Grace & Grit Podcast
Episodes
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...
Episode 214: Own Your Time
19 Sep 2020
Contributed by Lukas
Your relationship with time is a very big deal because how you spend your time will either bring you closer to the life you said you wanted to live…...
Episode 213: Owning Your Possibility
12 Sep 2020
Contributed by Lukas
What is possible for your life is determined by the quality of your thoughts. = What you choose to believe about your life. = What you choose to beli...
Episode 212: The Call to Own Your Worth
05 Sep 2020
Contributed by Lukas
Most women I work with have spent a lifetime trying to prove or earn their worth, but worthiness is not something you need to hustle for. Worthiness i...
Episode 211: Realignment: Part 3 - Make success probable not simply possible.
29 Aug 2020
Contributed by Lukas
More than ever the world needs people who are grounded, resilient, and operating from a space of proactive thinking NOT reactive thinking. I dedicated...
Episode 210: Realignment: Part 2
15 Aug 2020
Contributed by Lukas
All month long on the Grace & Grit podcast, we have been talking about the Practice of Realignment because life is going to present you with a LO...
Episode 209: Realignment: Part 1
01 Aug 2020
Contributed by Lukas
To say that 2020 has thrown us a curveball is a massive understatement. Routines have been disrupted, new stressors have emerged and a lot of people a...
Episode 208: Wanting It More: A Conversation About Sex with Janna Denton-Howes
18 Jul 2020
Contributed by Lukas
I have long wanted to have an expert come on the Grace and Grit podcast to talk about sex because having worked with hundreds of clients over the year...
Episode 207: Seeking Pleasure That Promotes Health
04 Jul 2020
Contributed by Lukas
The human brain is hard-wired to seek pleasure. The problem is we are living at a time where concentrated pleasures are being sold to at every turn an...
Episode 206: Granting Yourself Permission to FEEL Emotion & Why It Matters to Your Health
20 Jun 2020
Contributed by Lukas
Emotion can be incredibly helpful or horribly destructive depending on what we do to process them or if we process them at all. I deeply wish that ...
Episode 205: Acknowledging Gaps & The Art of Listening
06 Jun 2020
Contributed by Lukas
Admitting where we could do better is not necessarily fun, but oh-so-important to our personal health and even to the health of the world at large. Th...
Episode 204: Rising To the Occasion That Is Your Life
16 May 2020
Contributed by Lukas
I wish I could tell you that deep health could be attained by following a playbook that worked for someone else's life, but that's not how it works (t...
Episode 203: Why You Must Rumble in Order to Rise
02 May 2020
Contributed by Lukas
I have long believed that improving health, be it mental or physical, is a practice of self-leadership. Self-leadership is a practice of righting deci...
Episode 202: Rumbling with Courtney: Your Questions Answered
18 Apr 2020
Contributed by Lukas
This week for the podcast I decided to reach out to my community and ask them what they were rumbling with, and I got some GREAT questions that are go...
Episode 201: Start Your Day With the End in Mind: Navigating Through the Storm
11 Apr 2020
Contributed by Lukas
Yes, life is a little (or a lot) disorienting right now and we are being challenged in new ways. It is all too easy to focus on everything that is wro...
Episode 200: Resiliency Road
04 Apr 2020
Contributed by Lukas
Weeks ago I asked the Grace & Grit community members what they thought I should talk about on the 200th episode of the Grace & Grit Podcast. The word ...
Episode 199: Customizing Your Journey Back to Health with Mary Miller Brooks
21 Mar 2020
Contributed by Lukas
The diet industry is a multibillion-dollar industry that has sold people on the notion that "what works for one person will work for everyone". And it...
Episode 198: Living In Alignment With Your Food Philosophy And Why It Matters
07 Mar 2020
Contributed by Lukas
In the age of diet dogma and copious amounts of nutrition information available at your fingertips, I think it is more important than ever to turn ...
Episode 197: Commitment and Why You Need to Understand the Depth of Yours
22 Feb 2020
Contributed by Lukas
When it comes to health in modern-day culture, we have a commitment issue. The truth is, you will never learn to be consistent if you don't learn to c...
Episode 196: How to bridge the gap between knowing and doing.
08 Feb 2020
Contributed by Lukas
We are all continually striving to improve our health. And the longer I work with women, the more I realize the last thing most of us need is more inf...
Episode 195: Unraveling the Code to Confidence
25 Jan 2020
Contributed by Lukas
As someone who has worked in the women's wellness space for more than 20 years now, I have come to see improving health as an exercise in self-leader...
Episode 194: Fortifying Your Self-Confidence and Why You Should Make It a Priority
11 Jan 2020
Contributed by Lukas
If there was one goal I could encourage every client I work with to set in 2020, it would be to develop and fiercely protect their self-confidence. Be...
Episode 193: 10 Q's to Design a Year to Remember
28 Dec 2019
Contributed by Lukas
How do you design a year to remember? You ask yourself great questions, of course, so you can get clarity on where you are headed and how specifically...
Episode 192: Immunity TLC
21 Dec 2019
Contributed by Lukas
Sleep deprivation + stress + sugar + alcohol + close proximity to loved ones + travel + enclosed + winter = the perfect recipe for a compromised immun...
Episode 191: Leading the dance with food this holiday season.
14 Dec 2019
Contributed by Lukas
Are you leading the dance with food or is food leading you? We are in the thick of the holiday season where opportunities to eat and drink are around ...
Episode 190: Trimming the Holiday Fat
07 Dec 2019
Contributed by Lukas
There is often a disconnect between what we believe the holidays are about and how we actually go about living them. We say we believe the holidays ar...
Episode 189: Knowing When to Push and When to Pause
30 Nov 2019
Contributed by Lukas
Moving your life to higher ground in any area is going to require that you lean into some periods of intense pushing, but if you want to enjoy the pro...
Episode 188: The Practice of Recommitment
23 Nov 2019
Contributed by Lukas
A lot of people say they are committed to improving their health, but their behavior says otherwise. Their behavior shows they will commit as long as ...
Episode 187: Changing Your Mindset About Stress
16 Nov 2019
Contributed by Lukas
Our culture loves to emphasize the downside of stress. While I agree that extended periods of unmanaged stress can be dangerous to both our physical a...
Episode 186: Rethinking Goal Setting
09 Nov 2019
Contributed by Lukas
Goals can be awesome mile markers along the path to change, but goals are not enough to create and sustain change. If you want to create change in y...
Episode 185: Why You Owe It to Yourself to DECIDE
05 Oct 2019
Contributed by Lukas
I meet women every day who are afraid to make the wrong decision and so, they choose to live life in a space of indecision. The thing about indecision...
Episode 184: Making Sense of Menopause w/ Amanda Thebe
28 Sep 2019
Contributed by Lukas
All month long on the Grace and Grit podcast the theme has been "Women's Health Through the Ages". And in the past 3 episodes, I have dished out my ...
Episode 183: Renovating Your Life to Support Your Health
21 Sep 2019
Contributed by Lukas
I call the years between 40 and 60 the renovation years. Why? Because of shifting hormones combined with balancing more responsibilities than ever, we...
Episode 182: Building a Life Without Sacrificing Your Health
14 Sep 2019
Contributed by Lukas
The month the theme on the Grace & Grit Podcast is Women's Health Through the Ages. Last week I dished out some advice about how to raise our girls wi...
Episode 181: Raising Girls w/ Grace & Grit
07 Sep 2019
Contributed by Lukas
How do we raise girls to honor the needs of their body, mind, and soul? How do we raise girls to develop deep self-respect and self-love? How do we ra...
Episode 180: Deep Health: A Practice of Unconditional Love
31 Aug 2019
Contributed by Lukas
You can't hate your way health, but oh how women try! You also can't just "love yourself" when you have been practicing hating yourself for years or d...
Episode 179: Deep Health: A Practice of Self-Leadership
24 Aug 2019
Contributed by Lukas
There is a more graceful & sustainable way to improving your health than what is being presented to you in the mainstream diet and fitness industry. R...
Episode 178: Deep Health: A Practice of Courage
17 Aug 2019
Contributed by Lukas
Consistently honoring the needs of your mind, body and soul is no small thing. It will require you to learn new skills, set boundaries, risk failure, ...
Episode 177: Deep Health: A Practice of Integrity
10 Aug 2019
Contributed by Lukas
in·teg·ri·ty /inˈteɡrədē/ noun 1. the quality of being honest and having strong moral principles 2. the state of being whole and undivided Wome...
Episode 176: Deep Health: A Practice of Expansion
03 Aug 2019
Contributed by Lukas
For decades the diet industry has encouraged women to pursue smaller bodies by way of restricting food, which has ultimately, lead to the restriction ...
Episode 175: 4 Delightful Ways to Come Home to Yourself
27 Jul 2019
Contributed by Lukas
Summer brings back fond childhood memories for many women; a time when we were less concerned about productivity and far more interested in seeking ou...
Episode 174: Reclaiming Your Power Around Food & Alcohol This Summer (and always)
20 Jul 2019
Contributed by Lukas
Summer presents us with a lot of opportunities to celebrate, travel and enjoy the company of family and friends, which can be oh-so-good for the heart...
Episode 173: The REAL Secret to Rocking Your Swimwear This Summer (it is not what you think)
13 Jul 2019
Contributed by Lukas
The diet and fitness industries would have you believe that if you want to rock your swimwear (or any "wear", for that matter), you need a detox, a hi...
Episode 172: Best Summer Ever
06 Jul 2019
Contributed by Lukas
Last summer was NOT my best summer ever. It was emotionally draining and I committed to way too many work projects, which made me feel like I literall...