Grace & Grit Podcast

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...

Episode 071: Finding the Time to Improve Your Health

10 Jun 2017

Contributed by Lukas

"I have so much to do." "I am so stressed." "I don't have time." "I am overwhelmed." Do any of those phrases sound familiar? I hear women using these...

Episode 070: Liberating the Point of You w/ Kimberly Dawson

03 Jun 2017

Contributed by Lukas

Deep health requires a deep level of self-respect. And, while many women may agree with that in theory, they often struggle with the application part....

Episode 069: Lessons from Battling Anorexia w/ Mia Lockhart

27 May 2017

Contributed by Lukas

A few weeks ago I did a short little episode surrounding the pretty horrifying statistics on eating disorders and disordered eating in this country an...

Episode 068: Breaking the Mold w/ Stephanie Gaudreau

16 May 2017

Contributed by Lukas

I am so deeply humbled by the caliber of women who have agreed to be on the Grace & Grit podcast over the past year, and today is certainly no excepti...

Episode 067: Expanding the Definition of Health w/ Krista Scott Dixon

13 May 2017

Contributed by Lukas

The health and wellness industry is the ONLY profession I have ever known, because, quite frankly, I love it that much. I have been inspired and educa...

Episode 066: Raising Young Girls to Become Empowered Women

06 May 2017

Contributed by Lukas

Preparing for an upcoming podcast guest, I was horrified by the numbers surrounding eating disorders and disordered eating within the US. Having worke...

Episode 065: Moving Outside the Box w/ Jen Esquer

29 Apr 2017

Contributed by Lukas

Clearly, I invite guests to the show who can provide value to this audience on the topic of women's health, I am also very intent on inviting guests w...

Episode 064: Supercharge Your Healing Power w/ Andrea Beaman

22 Apr 2017

Contributed by Lukas

I am not sure I can fully express in words how excited I am about today's guest on the show. I have been following Andrea Beaman for years and I truly...

Episode 063: Integrative Nutrition: A story of Transformation w/ Stephanie Dodier

15 Apr 2017

Contributed by Lukas

My recent conversation with clinical nutritionist Stephanie Dodier is filled with so much goodness! If you love a good transformation story… If you...

Episode 062: Bridging the Gap Between Rehab & Fitness for Women w/ Julie Wiebe

08 Apr 2017

Contributed by Lukas

If you are a woman, do not miss this episode! Julie Wiebe, an LA based physical therapist with over twenty years of clinical experience in both Sports...

Episode 061: Real Talk About Hormone Testing & Supplementation w/ Holistic Nutritionist Laini Gray

01 Apr 2017

Contributed by Lukas

I have one of my favorite people on the show today, Laini Gray. I have known Laini for almost a decade and I appreciate everything about her. Laini ha...

Episode 060: Becoming the Victor of Your Health Story w/ Dr. Liz Walker

25 Mar 2017

Contributed by Lukas

"Healthy by choice, not by chance." That is the motto of my guest, Dr. Liz Walker, who is featured as a guest on today's episode of the Grace & Grit ...

Episode 059: The Death of Dieting with Michelle Rycroft

18 Mar 2017

Contributed by Lukas

I have to admit that I don't follow a ton of female trainers online because I have a beef with the message a lot of trainers and health coaches are se...

Episode 058: 13 Simple Tools to Create Massive Change in Your Well-Being

11 Mar 2017

Contributed by Lukas

It is interesting that we are living at a time when there are more exercise programs and extreme dieting tactics on the market than ever before AND ob...

Episode 057: Recover Like a Boss

04 Mar 2017

Contributed by Lukas

Man, I have worked with a ton of clients over the years who want to elevate the state of their health without honoring their body's need for adequate ...

Episode 056: The Secret to Motivation: Act As If

25 Feb 2017

Contributed by Lukas

There are two things that are absolutely essential to any transformation process (yeah, I know… I talk about them a lot because I believe in them TH...

Episode 055: Awareness: The Root of Transformation

18 Feb 2017

Contributed by Lukas

The longer I am in the profession of helping women to improve their health, the more I am convinced that improving health boils down to awareness and ...

Episode 054: Reflections on turning 40

11 Feb 2017

Contributed by Lukas

I don't know about you, but I grew up clinging to the myth that once a woman turned 40, life would be over (the black balloons at my mother's 40th bir...

Episode 053: Simplifying Your Way to Health & Happiness

04 Feb 2017

Contributed by Lukas

We are now a full month into 2017 and I am curious how you are doing with your intentions to take better care of yourself this year? I know many wome...

Episode 052: Veggie Power

21 Jan 2017

Contributed by Lukas

Last week on the podcast I told you about the 1 thing you can remove from your diet to radically improve your health and happiness levels. That thing?...

Episode 051: The Sugar Smackdown

14 Jan 2017

Contributed by Lukas

This is the time of year people are looking for the quick fixes that can unravel the damage they did over the past few months. And we are being honest...

Episode 050: Setting Goals That Have Weight to Them in 2017

31 Dec 2016

Contributed by Lukas

A New Year is dawning, which for many women is a popular time to set or recommit to goals. Unfortunately, when it comes to health goals, many women ar...

Episode 049: Allowing Happiness

24 Dec 2016

Contributed by Lukas

It may sound strange but a common thread I have witnessed (and personally experienced) with women who are trying to reclaim their health, is that they...

Episode 048: Conquering Resistance Around Exercise

17 Dec 2016

Contributed by Lukas

Many women have a tremendous amount of resistance around exercising regularly, and I think there are two primary reasons for this: #1: The diet and fi...

Episode 047: Thriving Through the Holidays w/ Sara Bradford

10 Dec 2016

Contributed by Lukas

I am currently in the throws of teaching a new program this year that is really geared towards helping women maintain a high level of self-care during...

Episode 046: Finding the Courage to Transform Your Life w/ Kate Courageous

03 Dec 2016

Contributed by Lukas

A lot of women this time of year are starting to think about how they are going to address their health concerns in 2017. Get ready because everywhere...

Episode 045: Thank Your Way Back to Health

26 Nov 2016

Contributed by Lukas

When was the last time you were grateful for the miracle that is your body? Most women I work with are at war with their body, and I think in large pa...

Episode 044: Inflamed with Shelly Malone

19 Nov 2016

Contributed by Lukas

I have been talking about inflammation with clients for more than a decade: what causes it, how to reduce it and how to prevent being in a chronic sta...

Episode 043: Straight Talk About Women's Pelvic Health Issues w/ Alison Gray

12 Nov 2016

Contributed by Lukas

Let's face it ladies, there are an awful lot of things that can go wrong with our lady parts. Nearly every single woman I have worked with over the co...

Episode 042: Reboot Your Awesomeness with Grace & Grit (An Invitation)

05 Nov 2016

Contributed by Lukas

Most women will postpone taking action with improving their health, not because they are lazy or lack drive, but because they feel they need to be per...

Episode 041: Clutter Free Revolution w/ Evan Zislis

29 Oct 2016

Contributed by Lukas

Living life in line with our values (the things we SAY are important to us) is going to first require subtracting things in our life that are underser...

Episode 040: Optimizing Performance by First Doing LESS w/ Eve Bernfeld

22 Oct 2016

Contributed by Lukas

Eve Bernfeld and I have been dear friends since we were 10 years old. We have celebrated the highs and rumbled with the lows of life together. We have...

Episode 039: The Gateway to a Level 10 Life

15 Oct 2016

Contributed by Lukas

I am a firm believer that how you start your day is a pretty good indicator of how your day will roll. A day that begins with intention, clarity, dire...

Episode 38: Crushing Your Health Goals with the Slight Edge

08 Oct 2016

Contributed by Lukas

Every single day I encounter women who are trying to take a giant leap towards a healthier life, rather than simply focusing on the small, seemingly i...

Episode 037: Redefining Health & Happiness with Sheri Lynn

23 Sep 2016

Contributed by Lukas

I have long believed that successful people tend to ask for help often and much. I meet a lot of women who think hiring a health coach is a sign of we...

Episode 036: Optimizing Musculoskeletal Health w/ Doctor of Chiropractic Medicine, Margaret Durnan

16 Sep 2016

Contributed by Lukas

As a chiropractor, Doctor Margaret Durnan works hard to provide high-quality evidence-based management of musculoskeletal problems as well as advice f...

Episode 035: What Taking Radical Responsibility for Your Health & Happiness REALLY Looks Like

10 Sep 2016

Contributed by Lukas

It's very common for a new client ask (if not beg) at some point along their journey with me, "Courtney! Just tell me what to eat and I will eat it." ...

Episode 034: A Pep Talk for the Days You Want to Quit

03 Sep 2016

Contributed by Lukas

Quitting is tempting. It is easy. It is liberating…for a moment. No one ever does it on a GOOD day. Nope. You do it on the days that struggle seeps ...

Episode 033: Understanding the Incredible Power of the Nervous System w/ Irene Lyon: Part 2

27 Aug 2016

Contributed by Lukas

In part two of this interview with Irene Lyon, we dive deeper into WHY it is so important to heal the nervous system in order to optimize health. In t...

Episode 32: Understanding the Incredible Power of the Nervous System w/ Irene Lyon: Part 1

20 Aug 2016

Contributed by Lukas

I have been working with women to improve their health story now for nearly 20 years, and the longer I am at this, the more I believe that focusing on...

Episode 031: The Healing Power of Chinese Medicine w/ Brodie Welch

13 Aug 2016

Contributed by Lukas

In this episode, we are talking with Chinese Medicine Practioner and Teacher, Brodie Welch, because when it comes to our optimizing and maintaining ou...

Episode 030: Easy Ways to Adopt a More Eco-friendly Lifestyle w/ Laura Trotta

06 Aug 2016

Contributed by Lukas

We are living in fast and furious times, making decisions without thinking about the long-term impact of those decisions, which is ultimately causing ...

Episode 029: Strength Training: The Secret to Metabolic Power

30 Jul 2016

Contributed by Lukas

With all that science has taught us about the metabolic power of muscle, I still meet women daily who think the best route to a healthy lean body is d...

Episode 028: The One Question to Ask to Dramatically Improve Your Relationship With Your Body

23 Jul 2016

Contributed by Lukas

Your body is listening to everything you say and really it should come as no surprise that your body is going to be less-than-compliant to the changes...

Episode 027: The Secret to Sustainable Health Goals

16 Jul 2016

Contributed by Lukas

There is a lot of talk these days about the importance of sustainability in regards to how we live, but we all know… talk is cheap. Our actions spea...

Episode 026: Making Peace With Failure

09 Jul 2016

Contributed by Lukas

If you are deeply committed to up-leveling yourself in any way…you will mess up, fall down and fail often and much. Sorry, my friend…it will not b...