Grace & Grit Podcast
Episodes
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...
Episode 171: When Protecting Your Mental Health Means Making Hard Choices w/ Marianne van den Broek Ph.D
29 Jun 2019
Contributed by Lukas
Mental health should be a priority for EVERYONE, which is something we have emphasized throughout this month on the Grace & Grit Podcast. Nourishing y...
Episode 170: Why You Drink and How To Stop w/ Veronica Valli
22 Jun 2019
Contributed by Lukas
I am super excited to have with me today, Veronica Valli to talk about something our culture has really normalized to the point that it is nearly impo...
Episode 169: The Courageous Act of Improving Your Mental Health w/ Dr. Sarah Sarkis
15 Jun 2019
Contributed by Lukas
Dr. Sarah Sarkis is a psychologist, writer, and performance consultant with a private practice in Honolulu, Hawaii. Her integrated approach is big on ...
Episode 168: 3 Simple Steps to Manage Your Mental Landscape Daily
08 Jun 2019
Contributed by Lukas
In this second episode of the "Modern Day Mental Health Theme", I introduce 3 simple steps to to help you immediately improve your mental state. Clea...
Episode 167: Modern Day Mental Health
01 Jun 2019
Contributed by Lukas
While we are facing a tremendous amount of physical health challenges in our culture today, mental health is the most pressing issue of our time. Our ...
Episode 166: Realignment Fundamentals: Getting back on track when life throws you a curveball.
25 May 2019
Contributed by Lukas
Progress is not linear. (Read that again!) You will make mistakes. You will revert to behaviors that don't serve you from time to time. You will "tes...
Episode 165: Disciplined Actions That Will Supercharge Your Life
18 May 2019
Contributed by Lukas
There are 4 primary practices that I teach all of my clients to ensure that they make progress towards their goals. Self-Awareness Organization Follo...
Episode 164: 5 Ways to Cultivate Self-Discipline...Gracefully.
11 May 2019
Contributed by Lukas
Last week on the podcast we talked about the difference between using discipline as punishment vs an act of love. And this week, I am teaching you 5 w...
Episode 163: Discipline is NOT a dirty word.
04 May 2019
Contributed by Lukas
In my opinion, there are two ways you can think about discipline, and how you choose to think about it has everything to do with your ability to use i...
Episode 162: The Space Between Grace & Grit
27 Apr 2019
Contributed by Lukas
This week's episode on the Grace & Grit Podcast is the final installment of the Self-Leadership (and why it matters to your health) theme, and I am ta...
Episode 161: Self-Management: Taking Back Control of Your Time, Energy & Mindset
20 Apr 2019
Contributed by Lukas
We have covered a lot of ground on the Grace & Grit Podcast this month in regards to Self-Leadership and why it matters to your health. In the first t...
Episode 160: Shifting Your Focus from Arriving to Becoming
13 Apr 2019
Contributed by Lukas
This month on the podcast we are talking about what means to be self-directed along your health journey and the 6 pillars that make-up powerful self-l...
Episode 159: When "Loving Yourself" Feels Impossible
06 Apr 2019
Contributed by Lukas
Some health coaches heavily focus on nutrition, others on fitness, and others on mindfulness. While the work that I do as a coach addresses all of the...
Episode 158: Sleep Deprivation: A Public Health Crisis
30 Mar 2019
Contributed by Lukas
Everywhere you turn it seems there is a new diet or exercise program being marketed to you, but how often do you see the wellness industry pushing th...
Episode 157: Restoring Hormonal Health w/ Kiran Ram
23 Mar 2019
Contributed by Lukas
It is fundamentally impossible to create a state of deep health without adequate recovery and I will forever be reminding my listeners, my clients and...
Episode 156: When Restoration Looks Like Making Difficult Personal Decisions w/ Michelle Rycroft
16 Mar 2019
Contributed by Lukas
Have you ever heard of Breast Implant Illness? If not, you are not alone. I had not heard of it either until few friends of mine publically announced ...
Episode 155: Restoring in the Azores w/ Joana Meneses
09 Mar 2019
Contributed by Lukas
In this episode, I interview a very dear friend of mine, Joana Meneses, who has built an amazing retreat business in her homeland of Portugal (in the ...
Episode 154: STOP Compromising Your Need For Recovery
02 Mar 2019
Contributed by Lukas
Negotiating recovery is a very real habit that many women have adopted in their life that has some pretty steep consequences. Protecting time in your ...
Episode 153: Developing Resilience and Why It Matters
23 Feb 2019
Contributed by Lukas
If you are creating any kind of meaningful change in your life, you will most certainly be confronted with resistance…many, many times. And when fee...
Episode 152: Permission to Evolve w/ Steph Gaudreau
16 Feb 2019
Contributed by Lukas
I am so honored to have Steph Gaudreau back on the Grace & Grit Podcast to expand the conversation around "Embracing Resistance", which is the theme o...
Episode 151: Stop Retreating from Resistance and Use it to Expand Your Life w/ Nikki Naab Levy
09 Feb 2019
Contributed by Lukas
Resistance is how we fortify our muscle, our bone, and even our brain tissue. Learning how to embrace resistance is also how we learn to expand our li...
Episode 150: Using Resistance to Your Advantage
02 Feb 2019
Contributed by Lukas
In order to improve your life, one thing is for certain, you are going to have to do some things differently than you have in the past, which will fee...
Episode 149: How to Develop the Habit of Showing Up For Yourself
26 Jan 2019
Contributed by Lukas
In this final episode of the theme "Ready, Set, Grow" on the Grace & Grit Podcast, I talk about a few of the biggest obstacles standing in the way of...
Episode 148: Powerful Questions to Ask Yourself to Move Your Life to Higher Ground
19 Jan 2019
Contributed by Lukas
I am a big believer that deep health is born out of the willingness to get to know yourself better; understanding why you do things that don't really ...
Episode 147: Organizing Yourself For Success
12 Jan 2019
Contributed by Lukas
Change is challenging, to say the least. Which is why a lot of people fail to improve their life to the degree that they want to. Most people are livi...
Episode 146: Lessons From a Few Of My Favorite Books (that are sure to help you "stay the course" this year)
05 Jan 2019
Contributed by Lukas
I love to read and there are a handful of authors that have greatly influenced the work that I do as a health coach. So, today on the Grace & Grit Pod...
Episode 145: My Top Ten Pieces of Advice to Help You Improve Your Health in the New Year
29 Dec 2018
Contributed by Lukas
I have been helping women rewrite their health stories now for over 20 years, and I have learned a few things along the way about what it really takes...
Episode 144: Finding Joy w/ Ingrid Fetell Lee
22 Dec 2018
Contributed by Lukas
We have been doing a deep dive into the topic, "The Practice of Joyful Living", all month. Which, is super timely considering that there is a heighten...
Episode 143: 5 Ways I am Deepening My Own Practice of Joyful Living
15 Dec 2018
Contributed by Lukas
We have been doing a deep dive all month long into the topic "The Practice of Joyful Living" and in today's episode, I share 5 ways I am committed to ...
Episode 142: Creating Sustainable Life Satisfaction w/ Dr. Jennifer Guttman
08 Dec 2018
Contributed by Lukas
My guest today, Dr. Jennifer Guttman, believes that happiness is a fleeting emotion, an endorphin rush, a chemical high, and that our culture's curren...
Episode 141: The Practice of Joyful Living
01 Dec 2018
Contributed by Lukas
Joy is an approach to life, an attitude, a choice of which SO MANY benefits are a bi-product of! In this episode of the Grace & Grit Podcast I talk ab...
Episode 140: The Healing Power of Forgiveness
24 Nov 2018
Contributed by Lukas
Improving your health is a healing process and while the wellness industry talks a lot about lifestyle behaviors that can help to accelerate the heali...
Episode 139: Appreciate Your Way to Better Health
17 Nov 2018
Contributed by Lukas
While you most certainly cannot hate or abuse your way into a state of better health, you CAN appreciate your way there. I have long believed, and res...
Episode 138: Parenting Yourself: The Secret to a Healthy & Joyful Holiday Season
10 Nov 2018
Contributed by Lukas
Maybe you don't have children, but you were once a child. And as a child, you likely had someone in your life who helped you to set boundaries, make h...
Episode 137: Redefining the Holidays
03 Nov 2018
Contributed by Lukas
Just because you have always done something a certain way does not mean you have to keep doing it that way. In fact, if what you are doing is deple...
Episode 136: Hormonal Healing & Lifestyle Management with Laini Gray
27 Oct 2018
Contributed by Lukas
I am so excited to be hosting my dear friend, Laini Gray on the Grace & Grit show for the third time! Laini is a wealth of information when it comes t...
Episode 135: Understanding Hormones via the DUTCH Test w/ Dr. Debbie Rice
20 Oct 2018
Contributed by Lukas
Hormones are a topic we have talked a lot about on the Grace & Grit Podcast because let's face it – hormones govern your body – and if they aren...
Episode 134: Hormones & Metabolic Health w/ Dr. Jade Teta
13 Oct 2018
Contributed by Lukas
The metabolism is often discussed in fitness and diet spaces as ONLY an energy equation and, while energy does matter (how much energy you are consumi...
Episode 133: Hormonal Health 101
06 Oct 2018
Contributed by Lukas
This month we are talking all about hormonal health. Hormones basically govern your biology, so if your hormones aren't happy…well… neither are yo...
Episode 132: STOP WAITING: Simple Actions You Can Start Taking TODAY
29 Sep 2018
Contributed by Lukas
Stop waiting for the perfect time, Stop waiting for permission, Stop waiting until you "feel" like doing the work…to restore your health. Commit ...
Episode 131: Building a Practice vs. Chasing Results
22 Sep 2018
Contributed by Lukas
Everywhere you turn there seems to be a new product, formula, program, pill or system being sold to you promising RESULTS. Sadly, people buy into thes...
Episode 130: Why Diet & Exercise Aren't Enough
15 Sep 2018
Contributed by Lukas
Although there are many forms of stress that directly influence our health, in this episode of the Grace & Grit Podcast, I specifically address the po...
Episode 129: The Purpose of Health Coaching
08 Sep 2018
Contributed by Lukas
"Give a man a fish and feed him for a day. Teach a man to fish and feed him for the rest of his life." Years ago my son was learning to read and it to...
Episode 128: Why You May NOT Want to Work With Me
01 Sep 2018
Contributed by Lukas
There was a time in my career when I would have worked like a maniac to convince nearly everyone I encountered that I was the perfect person to usher ...
Episode 127: Befriending Discomfort Along the Path to Change
25 Aug 2018
Contributed by Lukas
Discomfort along the path to improving your life isn't a probability, it is an inevitability. Every single day you get to decide if you want to stay...
Episode 126: Truce with Food® w/ Ali Shapiro
18 Aug 2018
Contributed by Lukas
I just adore this conversation that I had with Ali Shapiro about the process of healing, redefining health, and making a truce with food. Ali is a ver...