Grace & Grit Podcast
Episodes
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...
Episode 125: Audacious Self-Care w/ Sunny Joy McMillan
11 Aug 2018
Contributed by Lukas
Unhappy and unfulfilling relationships take a toll on our physical and psychological health. My guest on this episode of the Grace & Grit podcast, Sun...
Episode 124: Relationships – The Key to Better Health
04 Aug 2018
Contributed by Lukas
In this episode of the Grace & Grit Podcast, I introduce this month's theme, Relationship and why I think up-leveling our relationships is the linch...
Episode 123: The self-care we don't talk about enough…
28 Jul 2018
Contributed by Lukas
There are moments in life, both tragic and beautiful, that take your breath away. I have had a few moments like that this summer and felt compelled to...
Episode 122: Simple Measures For Healthy Travel
21 Jul 2018
Contributed by Lukas
I don't know about you, but summer in my household definitely includes some travel plans. Camping trips, visits with friends and vacations with the fa...
Episode 121: Summer Success Strategy Session #2: Eat MORE Vegetables
14 Jul 2018
Contributed by Lukas
If you are like most of the women I work with, you probably feel like summer can be a really hard time to stay on track with the behaviors that bring...
Episode 120: Maintain Your Health This Summer With the Right Dose of Structure & Flexibility
07 Jul 2018
Contributed by Lukas
Summer can be a challenging time to stay on track with health promoting behaviors. Schedules get packed with travel, company, and social events galo...
Episode 119: Aging Gracefully: June 2018 Rehash
30 Jun 2018
Contributed by Lukas
It has been another fabulous month on the Grace & Grit Podcast. In the past 4 weeks we have covered many topics on the theme of Aging Gracefully. I ho...
Episode 118: The Gift of Aging w/ Diann Wingert
23 Jun 2018
Contributed by Lukas
I met today's guest on the Grace & Grit podcast, Diann Wingert, at a conference I was invited to speak at called Forty Thrive. Diann was also a speak...
Episode 117: Exploring Identity Through Parkour w/ Julie Angel
16 Jun 2018
Contributed by Lukas
In this episode of the Grace & Grit podcast, I had the awesome privilege of interviewing a woman I have admired from afar for years, Julie Angel. Juli...
Episode 116: Becoming Your Own Healer w/ Dr. Anna Cabeca
09 Jun 2018
Contributed by Lukas
There are certainly a lot of challenges that can present themselves as we age AND we also have a lot of choice in how much hardship we experience as w...
Episode 115: Aging Gracefully
02 Jun 2018
Contributed by Lukas
Aging… it is inevitable. The good news is… We have a choice in how it goes down: we can fight it (despite knowing we can never win) or we can lea...
Episode 114: Move Your Training Outside
26 May 2018
Contributed by Lukas
The statistics showing the impact of "inactivity" are staggering, sad and oh so unnecessary. We MUST find ways to move our body more often throughout ...
Episode 113: The Sensibility of Seasonal Eating w/ Sara Bradford
19 May 2018
Contributed by Lukas
I adore Sara Bradford SO much that I invited her back to the podcast for a third time! Sara is registered holistic nutritionist, real food chef and fa...
Episode 112: Know Thy Food: Tips for Sourcing Your Food w/ Jennifer Knoetgen
12 May 2018
Contributed by Lukas
In this episode of the Grace & Grit podcast my guest Jennifer Knoetgen, who runs a business called Mountain Meat Shares, and I discuss: The challenge...
Episode 111: Spring Cleaning the Kitchen
05 May 2018
Contributed by Lukas
This month's theme is SPRING INTO WELLNESS and we are starting in the kitchen! The kitchen is the sacred space when it comes to your health. You're do...
Episode 110: Strategies for Upleveling Your Health Without "Dieting"
28 Apr 2018
Contributed by Lukas
What an awesome month it has been on the Grace & Grit podcast! We did a deep dive into the science behind why diets don't work, how to bust out of di...
Episode 109: Escaping Diet Prison w/ Rebecca Scritchfield, RDN
21 Apr 2018
Contributed by Lukas
This week, I am super honored to be hosting Rebecca Scritchfield, a registered dietitian nutritionist and exercise physiologist on the show, for the s...
Episode 108: Secrets From the Eating Lab w/ Traci Mann PhD
14 Apr 2018
Contributed by Lukas
This month's deep dive on the podcast is into the wild and seriously misinformed world of dieting. I appropriately titled the theme of this month's p...
Episode 107: April Theme: The Death of Dieting
07 Apr 2018
Contributed by Lukas
Episode 106: Permission to Pause - March 2018 Rehash
31 Mar 2018
Contributed by Lukas
What an awesome month it was on the Grace & Grit Podcast! The theme for this month was Permission to Pause: The Paradox of Doing Less in Order to Ac...
Episode 105: The Necessity of Slowing Down to Nourish Deep Health w/ Krista Scott-Dixon
24 Mar 2018
Contributed by Lukas
I am beyond thrilled to have Krista Scott Dixon, the intellectual powerhouse behind Precision Nutrition's curriculum, back on the show. I specifically...
Episode 104: Learning to Slow Down in a Fast Paced World w/ Christine Hohlbaum
17 Mar 2018
Contributed by Lukas
Last week, in episode 103, I had a great conversation with Brodie Welch, about our addiction to speed, hustle and always doing more and what it is co...
Episode 103: Opting Out of Stress w/ Brodie Welch L.Ac.
10 Mar 2018
Contributed by Lukas
Last week on the podcast I talked about this month's theme with is "Permission to Pause" and I went into extensive detail about why I believe this top...
Episode 102: The Paradox of Doing Less to Accomplish More
02 Mar 2018
Contributed by Lukas
Many women I work with think that the #1 challenge they have to improve their health is with food or exercise. While eating more nutrient-rich foods a...
Episode 101: Strength Training 101
20 Jan 2018
Contributed by Lukas
This day in age, there is no shortage of studies showing us how powerful strength training is for optimizing human health and performance. And, yet, m...
Episode 100: Learning to Celebrate with Grace and Grit
13 Jan 2018
Contributed by Lukas
Today I am celebrating and I'd love you to join me! I may not know you personally, but I am pretty certain that you have achieved a few things in your...
Episode 099: Understanding the Unique Challenges of Female Physiology w/ Stacy Sims, PhD
06 Jan 2018
Contributed by Lukas
As someone who has dedicated her life to helping women up-level their health, I am always on the lookout for people who understand female physiology ...
Episode 098: Simple Solutions for Minimizing Toxins in Your Home w/ Tonya Harris, MSHN
29 Dec 2017
Contributed by Lukas
Human biology is an amazing thing in that it is equipped to deal with stress in small doses. The problem is, we are dumping way too much stress on our...
Episode 097: Big Arms, Big Life w/ Kourtney Thomas
23 Dec 2017
Contributed by Lukas
A LOT of women come to work with me because they want to lose weight, and weight loss can be a powerful initial motivator but it often isn't weighty e...
Episode 096: Why you might NOT want to hire me to help you improve your health.
15 Dec 2017
Contributed by Lukas
I am entering launch mode for my Signature Program, which basically means, according to online entrepreneurial standards, I should be selling myself a...
Episode 095: 12 Tips for a Healthier Holiday Season
09 Dec 2017
Contributed by Lukas
It is all too easy to lose traction with our health around the holidays. Often women are doing more on less sleep and compromising their own self-car...
Episode 094: Lift Like a Girl w/ Nia Shanks
02 Dec 2017
Contributed by Lukas
I have been a fan of Nia Shank's for a very long time and she has been a champion among an army of women who's message inspires the work that I do as ...
Episode 093: Surviving the Hardest of Days w/ Alexandra Franzen
25 Nov 2017
Contributed by Lukas
Life is full of uncertainties, but a few things you can be certain you will face in your lifetime, and one of them is adversity. No one gets through l...
Episode 092: Beating Crohn's Disease w/ Kristen Boehmer
18 Nov 2017
Contributed by Lukas
Now, typically when I schedule podcast interviews, I schedule them based on when my schedule aligns with the schedules of the guest I want to host. Th...
Episode 091: The Secret to an Anti-Inflammatory Diet w/ Jenny Carr
11 Nov 2017
Contributed by Lukas
Halloween is now over (I am sure I am not the only mother out there whispering "thank god" under her breath). I love a lot of the traditions of Hallow...
Episode 090: Taking Back Your Time w/ Amber De La Garza
04 Nov 2017
Contributed by Lukas
Welcome to the Grace & Grit Podcast. I am super pumped you are here today and I am so grateful for all of the amazing feedback I got from last week's ...
Episode 089: Be More With Less w/ Courtney Carver
28 Oct 2017
Contributed by Lukas
Simplicity, in my opinion, is a topic we cannot talk about enough because we are living in a time that is everything but simple. Building the skill of...
Episode 088: The Art of Money w/ Bari Tessler Linden
21 Oct 2017
Contributed by Lukas
Episode 087: The Value of Becoming Behavior Focused on the Road to Better Health
14 Oct 2017
Contributed by Lukas
For years women have sought me out to help them improve their health, and often they come expecting a list of "what" they should be doing (via specifi...
Episode 086: Natural Hormone Healing w/ Madeline MacKinnon
07 Oct 2017
Contributed by Lukas
I have had several guests on the show to discuss the power hormones have in the health equation because honestly, I do not think this is a topic we...
Episode 085: Simple Ways to Become More Consistent with Exercise
30 Sep 2017
Contributed by Lukas
Exercise inspires a host of emotions in people including: fear, dread, resistance and frustration. It is a shame that something that has been proven t...
Episode 084: Reworking the "Cheat Meal" Mentality
23 Sep 2017
Contributed by Lukas
"Cheat meals" and "cheat days" are an integral part of the diet culture vocabulary. And while many people could argue that it is just "semantics" and,...
Episode 083: Kitchen Hacks to Elevate Health and Decrease Overwhelm
16 Sep 2017
Contributed by Lukas
You may have the best intentions for improving how and what you eat, but if you don't have some strategies in place for doing so easily, you will neve...
Episode 082: Body Kindness with Rebecca Scritchfield, RDN
09 Sep 2017
Contributed by Lukas
Sometimes I think we have come so far in the conversation of what it means to be a healthy woman, and other times it feels like we are having the sam...
Episode 081: Hungry for Happiness w/ Samantha Skelly
02 Sep 2017
Contributed by Lukas
"I really love being a diet", said no one ever. Dieting sucks. You know it and I know it. Being in a constant battle with food and exercise is downrig...
Episode 080: Breaking the Habit of Quitting
26 Aug 2017
Contributed by Lukas
Compromising, negotiating and rationalizing your way out of your good intentions to improve your health goals are behaviors that can all too easily be...
Episode 079: Navigating Your Way Back to Health Smartly
19 Aug 2017
Contributed by Lukas
It seems we have become a culture of wanting the solution to all of our health woes to be delivered in 1 nice (and cheap) little package and, man, h...
Episode 078: Living with MORE intention and LESS stuff w/ Evan Zislis
12 Aug 2017
Contributed by Lukas
Living life in the 21st century is a blessing in so many ways. We have education at our fingertip and more freedom to choose than ever before. And… ...
Episode 077: Nourishing Healthy Hormones (and Poops) with Melissa Ramos
05 Aug 2017
Contributed by Lukas
The Grace & Grit podcast is dedicated to helping women expand their definition of health because deep health isn't a look, deep health is a way of bei...
Episode 076: A Woman of Grace & Grit: Babeth Schuring
28 Jul 2017
Contributed by Lukas
My mother jokes I came out of the womb dancing. I am not joking when I say that my movement journey has literally introduced me to all the best parts ...
Episode 075: Strengthening Body & Mind Through Movement w/ Kirsty Grosart
15 Jul 2017
Contributed by Lukas
The Grace & Grit podcast is one of the small ways I feel I can contribute to helping mend the fabric of the collective female health story. One of the...
Episode 074: Treating Movement NOT Muscles w/ Shanté Cofield
01 Jul 2017
Contributed by Lukas
Let's face it, there is A LOT of information to navigate through when it comes to strategies and methods for improving health, maximizing performance,...
Episode 073: The Art of Going Gray w/ Betsy Ogden
24 Jun 2017
Contributed by Lukas
There is no denying that the aging process poses some challenges to our physiology. I just turned 40 this year, and what my body needs at this stage o...
Episode 072: Motivation: An Inside Job
17 Jun 2017
Contributed by Lukas
So often we embark on a change process because we get a hit of motivation so strong we feel compelled to take action… for a while. A few days, weeks...