LIVING IN SYNC | Lifestyle & Wellness for Women in their 30s

Lets RUN! 5K ACCOUNTABILITY! Running & Cycle Syncing

23 Mar 2021

Contributed by Lukas

Are you feeling like you want to get outside and get your run on this spring? ME TOO! This episode is all about what runners need to know about cycle ...

Weight Training & Cycle Syncing

15 Mar 2021

Contributed by Lukas

Changing up the weights and reps based on what phase you are at in your cycle. This is not a "have to" approach to your training always do what feels ...

Food can be both "healthy" and "enjoyable." NOURISH & DELIGHT

11 Mar 2021

Contributed by Lukas

I share my food philosophy of "nourish & delight." Food can be both alligned with your goals as well as something that brings joy to your life. I shar...

Fit Friends Conversations - postpartum wisdom with Lauren Ricks

04 Mar 2021

Contributed by Lukas

My bestie is back on and we are talking about all things postpartum. Between the 2 of us we have had 4 completely different postpartum experiences. We...

Did I achieve my goals in February?!

02 Mar 2021

Contributed by Lukas

I loved this month's check in because it made me realize I am less relying on goals to determine my success but I am tapping into feeling successful i...

girl, CHILL OUT! How stress secretly sabotages your weight loss!

01 Mar 2021

Contributed by Lukas

Stress and how it impacts weight loss is our topic today. We specifically talk about the stress hormone cortisol.  How can you know if your cortisol ...

What does MINDSET have to do with WEIGHT LOSS?!?

25 Feb 2021

Contributed by Lukas

Is the negative thoughts you are telling yourself holding you back from your goals? This podcast is with me and my mindset mentor Lauren Francois talk...

INTERMITTENT FASTING - should you?

22 Feb 2021

Contributed by Lukas

This episode is on intermittent fasting as someone who has looked into the sides and science of both sides.  I wanted to share with you because I am ...

FOOD FREEDOM - let go of all the dieting rules!

18 Feb 2021

Contributed by Lukas

Do you feel like you have to always be restrictive to get to your goals? How can you stop the madness of diets, rules, and restrictions and just trust...

what about BIRTH CONTROL & cycle syncing?!

16 Feb 2021

Contributed by Lukas

What if you are on birth control? Girl I got you! This episode shares what I wish I knew about birth control before or while I was on it and how does ...

FITNESS MYTHS - don't be fooled anymore!

11 Feb 2021

Contributed by Lukas

Today's episode talks and shares about the common misconceptions of the health and fitness industry. I share these with you so that you ultimately sta...

LIVE COACHING - cycle syncing powerlifting, workouts, and running.

08 Feb 2021

Contributed by Lukas

This is an episode that is a snippet from a group coaching talk I was honored to be a guest speaker on. I was talking to the girls about how to sync t...

Fit Friends Conversations - breaking up with the scale, luteal phase, mom friends

04 Feb 2021

Contributed by Lukas

Another great episode with my bestie Lauren Ricks! We came to the computer thinking we were going to talk about motherhood friendships and how our fri...

Working out with littles kids! Stay at home mom tips for finding time to workout.

02 Feb 2021

Contributed by Lukas

Today I share how I still prioritized working out through the thick of motherhood. With littles at home it is definately a challenge to schedule a wor...

Did I reach my January goals? - Monthly Life Recap

01 Feb 2021

Contributed by Lukas

Ok so I took this idea from my friend ChelsiJo.co and went with it. This episode is a mini check in and reflection of January 2021 but more than that ...

LIE - there is a "best way" to workout! All workouts are beneficial.

28 Jan 2021

Contributed by Lukas

Today's episode I talk about working out and why NO ONE style of training is superior to another. And also why it is important to include every aspect...

Easy, Simple, & FAST Meal Planning Strategy - weekly menu synced with your cycle with foods you love!

26 Jan 2021

Contributed by Lukas

I shared my meal planning / weekly menu planning strategy on Instagram and it is so simple that I wanted to share with you here!  The steps are simpl...

Productivity, Motherhood, & Self Care - Day 3 of Workshop

21 Jan 2021

Contributed by Lukas

Fememine Fitness it not just about workouts and nutrition! I want to you to show up as your best self in all areas of your life.  Enroll Now Feminine...

Best workouts and diet for women! Day 2 of Feminine Fitness Workshop

20 Jan 2021

Contributed by Lukas

Today's episode is Day 2 of the Free Workshop!  Feminine Fitness Program ENROLL NOW Joelle on Instagram

Why do women self sabotage weight loss? Workshop Day 1

19 Jan 2021

Contributed by Lukas

Today you are getting the recording of a live workshop I am hosting. If you want the emails to this workshop CLICK HERE and this will put you on the l...

Mindful Eating - eat like you care about yourself!

14 Jan 2021

Contributed by Lukas

Do you shovel food into your mouth while you are trying to be productive? When was the last time you brought true awareness while you are eating? I ho...

Don't Diet - Food Freedom and Achieving Your Goals!

12 Jan 2021

Contributed by Lukas

Dieting and meal planning leads to life of restricting and self sabotage. But also success comes in aligning your action with your goals. So how can y...

Fit Friends Conversations - Lauren Ricks

08 Jan 2021

Contributed by Lukas

This episode is a chit chat with my bestie Lauren Ricks on how cycle syncing has impacted her life, fitness, motherhood, marriage and energy!  Femini...

THE Secret to Achieving Your Goals

06 Jan 2021

Contributed by Lukas

Today I am talking about the most very important thing you need to know when it comes to achieving your goals. Whether your goal is health, wealth, we...

Social Media Struggles!

04 Jan 2021

Contributed by Lukas

This episode is my true thoughts on social media right now! What do you guys think? Is social media going to go away? are you going to be using it dif...

signs of hormone IMBALANCE [guest Corrine Angelica]

17 Dec 2020

Contributed by Lukas

This episode is for you if you feel like things are just a little off? Could it be your hormones? Today I have on the show Board Certified Holistic Nu...

Intentional Motherhood - being the best mom with cycle syncing

14 Dec 2020

Contributed by Lukas

Being a mom is so hard and there is so much pressure to do it the right way. Here is the thing - you don't always have to be the play date mom, pinter...

Bio-Hacking?! is it BS?!

10 Dec 2020

Contributed by Lukas

Bio-Hacking a term that is starting to roll around in the health and fitness industry and will trend even more in 2021.  To me for females syncing wi...

Nutrition Changes - cooking methods to sync with your cycle.

08 Dec 2020

Contributed by Lukas

Changing our nutrition to sync with our cycle can be done in many ways. Today I break down one simple way you can start changing the way you eat depen...

How to get the best results with a workout program! Following a program with cycle syncing as the guide.

03 Dec 2020

Contributed by Lukas

Today's podcast episode is about following pre created workout programs with cycle syncing in mind. There are a lot of benefits to following a workout...

BEST workouts for women! Luteal & Menstrual

01 Dec 2020

Contributed by Lukas

Today's podcast we talk about working out less (or working out in a smarter way) in order to lose weight with less effort. Doing this takes adjusting ...

Fitness & Time - the two things that "get away" from you!

23 Nov 2020

Contributed by Lukas

This is a BIG announcement!  Feminine Fitness Program  Early Bird Pricing Intentional Priority Program Joelle on Instagram 

The BEST workouts for your cycle. Follicular & Ovulation

19 Nov 2020

Contributed by Lukas

Today I am talking about what workouts are best to support our body through the follicular and ovulation phases. We must cycle sync our workouts to wh...

How to start syncing with your cycle!

12 Nov 2020

Contributed by Lukas

So starting out we want to get you to square one with cycle syncing. Once you have gotten in sync with your body then you can approach your health and...

Significant other & your cycle - will they understand or think you're crazy?

09 Nov 2020

Contributed by Lukas

This podcast episode is about do we need to and how to we share about our feminine cycle with our spouses. Its about me knowing what is going on with ...

Why you lose motivation to workout and eat healthy!!!

03 Nov 2020

Contributed by Lukas

How to become motivated to workout and get healthy? How can you find motivation to workout and eat healthy? Let me tell you how cycle syncing is the u...

FEMININE FITNESS - why the podcast is changing.

27 Oct 2020

Contributed by Lukas

Welcome my friend to episode 1 season 2 of the podcast. We are making a big pivot with this one going from Intentional Productivity Podcast into Femin...

Completely OVERWHELMED & drained! What to do when things feel like too much.

20 Oct 2020

Contributed by Lukas

Right now a lot of feelings are happening especially with the circumstances that are happening around us. Today I want to talk about the feeling of be...

FOCUS - stop getting distracted so you are more productive!

13 Oct 2020

Contributed by Lukas

Today’s podcast episode is going to give you tips on how to stay focused. As women we tend to multitask all the time. But bouncing around from one t...

Stressed about EVERYTHING! Why do we sweat the small stuff in motherhood?

06 Oct 2020

Contributed by Lukas

Mama let go of the drama. Today’s episode I talk about and give some tough love to all you moms that stress over every little thing. And hey sister,...

To the mom that feels like a FAILURE!

29 Sep 2020

Contributed by Lukas

Oh my friend! This topic hits my heart hard because I have spent most of motherhood feeling like I am a failure. I have felt like I am failing as a mo...

Enjoy Exercise! How to like working out!

22 Sep 2020

Contributed by Lukas

How to like working out in 3 easy tips! Do you dread working out? Or do you have no motivation to exercise? This episode will help walk you through so...

Best Productivity Hacks! 3 things that impact productivity the most!

15 Sep 2020

Contributed by Lukas

Today I share 3 things that significantly impact my productivity! These things are not just surface level. When you focus on these 3 tips the root of ...

Stressed out mama! How to support your emotion during stressful situations!

08 Sep 2020

Contributed by Lukas

My friend you are not the only one that has had to go through some stressful situations in 2020. Has somethings kept you up at night? The uneasy-ness ...

Intentional Fitness - feminine flow

01 Sep 2020

Contributed by Lukas

I have been a health and fitness coach for almost 10 years and I have seen this cycle of self sabotage - feeling really great and strong through the m...

Cycle Syncing - now what?

29 Jul 2020

Contributed by Lukas

This episode is my follow up to the 4 part series on supporting our body through the feminine cycle and what to do with all the information we learned...

PMS & Productivity (part 4) Luteal phase with Ashley McDonald

22 Jul 2020

Contributed by Lukas

In todays episode we had a great conversation of how we can support ourselves through our luteal phase. The phase right before our period and emotiona...

PMS & Productivity (part 3) OVULATION with Ashley McDonald

15 Jul 2020

Contributed by Lukas

This episode we are talking all about ovulation and how we can support our body through this phase. Ashley also explains how optimally supporting your...

PMS & Productivity - (part 2) follicular phase - how to support your body with Ashley McDonald

08 Jul 2020

Contributed by Lukas

This episode is about how to support our body after our period during the follicular phase.  Part 1 if you missed it.  Ashley on Instagram Protea Su...

PMS & Productivity - How to support your menses phase! w/ Ashley McDonald

02 Jul 2020

Contributed by Lukas

Today I have my guest Ashley McDonald on the podcast today! We are talking about supporting our body through the menses phase of our cycle. This is pa...

STOP over scheduling yourself with to dos and things that don't matter.

24 Jun 2020

Contributed by Lukas

Today I share why I teach my students to intentionally manage 24 hours at a time instead of scheduling a week or even a month ahead of time.  FREE In...

INTENTIONAL MOTHERHOOD - how to have the BEST summer ever!

17 Jun 2020

Contributed by Lukas

Today's episode I share how I am intentional about the fun things that I want to do with my kids. Being a present mom is very important to me and I wo...

MORE ENERGY! 10 Tips for vibrant energy!

11 Jun 2020

Contributed by Lukas

How do you get more energy or motivation? Today's episode gives you 10 tips that I use to boost my energy!  Intentional Priority Program  PROTEA SUP...

The best time of the month! PMS & Productivity

28 May 2020

Contributed by Lukas

Our energy naturally elevates and decreases through the month in relation to our feminine hormones. I used to get so frusterated with the waves of my ...

Cleaning Hacks - simple and productive ways to clean and tidy without spending a lot of time doing it.

21 May 2020

Contributed by Lukas

Cleaning it is something we all have to do and whether its all on you or you have help it is a lot and adds to your to dos. Sometimes constantly clean...

Are you always on your phone? Work-Life balance with boundaries!

18 May 2020

Contributed by Lukas

Todays episode I get very personal and specific about setting work-life boundaries so you are not going crazy! Do you always feel like your on your ph...

My current morning routine! How I start the day with more energy!

07 May 2020

Contributed by Lukas

Today I share my current morning routine. But as life shifts and changes so does my routine.  $20 mini course Protea  How to wake up earlier episode...

How to have THE BEST Mother's Day!

03 May 2020

Contributed by Lukas

Ladies you may already do this or have this mindset about Mother's Day but a few years ago I received this wisdom and now I feel like I need to share ...

PMS & Productivity - is it all in our heads? Ladies, listen up!

30 Apr 2020

Contributed by Lukas

Did you know our cycle impacts our productivity? It totally does! When you know how PMS plays a role in your mood, energy, mental clarity, and all the...

Mama Needs A Break - 4 Hacks to Reduce Stress

26 Apr 2020

Contributed by Lukas

Being a mom is stressful! Now with a global pandemic rocking our world it can come with more stress to manage. Today I share with you how to give your...

Simplify health & fitness! Why has it been so complicated?! NO MORE!

23 Apr 2020

Contributed by Lukas

Health and fitness has been so complicated and overwhelming but my friend it does not have to be! I workout, I eat healthy, but it does not take up a ...

Freedom from food guilt! How to indulge while losing weight!

20 Apr 2020

Contributed by Lukas

Today's episode I teach a mindset shift around food and how to not feel guilty when you indulge!  To chat with me about health and fitness coaching m...

Health and fitness goals when your family or spouse isn't into it!

16 Apr 2020

Contributed by Lukas

are you ready for some truth bombs and some tactical tips for staying on track with your health and fitness goals even if your spouse or family is not...

Tips to STOP emotional eating!

13 Apr 2020

Contributed by Lukas

Hello I have had my fair share of stuffing my face with processed food and baked goods! For about 2 weeks with all that was going on I was an emotiona...

EVERY woman needs to know this! How our cycle impacts our productivity and energy!

06 Apr 2020

Contributed by Lukas

This episode will change your life. If you are woman that is struggling through the month wondering why sometimes you feel motivated and happy while o...

Morning & Evening Routines for SANITY

01 Apr 2020

Contributed by Lukas

Our everyday routines is what keeps things smooth sailing and gives us sanity. It can be an anchor for a crazy day! In this episode I share how to out...

HABITS - get it together sis - these habits won't go away when the pandemic does.

29 Mar 2020

Contributed by Lukas

My friend right now we in a time where things are different and  things are unknown. We have had our mommy meltdowns, our moments, and now it is time...

Mom Needs A Break - getting through this together!

28 Mar 2020

Contributed by Lukas

Oh today my friend, I needed to just chat with you because mom needs a break? Am I the only one?  We talk about everything from spring fashion, time ...

Mom Hacks FUN and SIMPLE tips for making things a little bit easier

24 Mar 2020

Contributed by Lukas

Today's podcast is a fun one! I hope it just gives you a few helpful nuggets to help you with your rhythms and routines at home and with some errands....

How to PRODUCTIVELY work from home with kids!

23 Mar 2020

Contributed by Lukas

In case you are now working from home because of the COVID-19 and if you have homeschooling responsibilities with your kids, you've got a lot going on...

Mom Style - hair, makeup, & clothing

19 Mar 2020

Contributed by Lukas

Today's episode is all about how our physical appearance impacts our productivity. I am someone that likes to get dressed and get "ready" everyday bec...

Intentional Priorities

16 Mar 2020

Contributed by Lukas

When you know what is important and then make your to dos centered around those priorities - your days will feel fulfilled and productive. Intentional...

Mom Hacks - how to get out of the house quickly with kids!

12 Mar 2020

Contributed by Lukas

Is getting out of the door to go somewhere always a chaotic scramble for you? These tips may not prevent a toddler from having a meltdown in their car...

this is a secret for Pod Squad ONLY

09 Mar 2020

Contributed by Lukas

Quick episode to let you know that even though the early bird price for the Intentional Priority Program I am giving YOU a gift and saving you $40! Us...

Goal Setting Motivation

05 Mar 2020

Contributed by Lukas

When I was a newbie in business one of my mentors suggested I got in the habit of writing down my goals. Putting pen to paper is so powerful, but when...

Mom Guilt - where does it come from?

02 Mar 2020

Contributed by Lukas

mom guilt? I never thought I would have it but I believe in different ways it creeps into us all at some point. How do we get rid of mom guilt? Where ...

Intentional Fitness

27 Feb 2020

Contributed by Lukas

The truth of getting into a consistent health and fitness routine as a working mom I know can be tricky. I wanted to share with you my times for stick...

Intentional Motherhood - Genuine Moments

24 Feb 2020

Contributed by Lukas

Today I am going to be talking about how I make genuine encounter moments with my children. Being intentional in motherhood is important to me and I d...

Planning a Productive Week

20 Feb 2020

Contributed by Lukas

This is an episode where I walk you through how I plan my weeks with intentional productivity. I talk a lot about work related things in here because ...

Incompetent Cervix / My High Risk Pregnancies

17 Feb 2020

Contributed by Lukas

Today I share with you a part of my story! Incompetent cervix is a pregnancy condition that I did not know I had until I was laying in a hospital bed ...

Live with Intention

13 Feb 2020

Contributed by Lukas

Time is our most precious resource. To me it is the most valuable as well. We can make more money, but we can't make more time. Don't we want to live ...

Productivity ISN'T Important

10 Feb 2020

Contributed by Lukas

How can I say this when my podcast is literally about being intentionally productive in all areas of your life? I share with you how I used to be so w...

Time Blocking / Batch Working

06 Feb 2020

Contributed by Lukas

Today I talk about time blocking and batch working as a working mom. It is a tool that is helpful in a lot of ways when time is absolutely perfect and...

How to Wake Up Early

03 Feb 2020

Contributed by Lukas

How to wake up early - here are my simple tips and tricks for getting out of bed in the morning for a morning routine.  Episode 3 on Morning Routine ...

5 Tips for Motivation

30 Jan 2020

Contributed by Lukas

What do I do when I do not feel motivated? Its a simple balance between generating energy for motivation or spending time in genuine rest because that...

Things Don't Go As Planned

27 Jan 2020

Contributed by Lukas

Today I share with you a story and personal situation about how I had a plan, planned it out perfectly, and then the plan epically failed and what I h...

Doing it all is a LIE and a TRAP!

23 Jan 2020

Contributed by Lukas

"How do you do it all?" This questions slides into my DMs more than anything else. As a working mom that has an established business, starting a new b...

"Mom Cracks" - is it enough time to build a business?

20 Jan 2020

Contributed by Lukas

I got to ask my mentor 3 questions - rapid fire style. I asked her "is the mom cracks enough time to build a business?" "why and when should I start a...

Best Books for Working Moms

16 Jan 2020

Contributed by Lukas

I read and listen to a lot of personal growth books! These personal growth books are perfect for working moms that want connected, loving relationship...

Kids Ruin Productivity

13 Jan 2020

Contributed by Lukas

Does it irritate you when you are doing something productive and you get interrupted? I know, same for me! In this episode with you I share some produ...

Tools for Productivity in 2020

09 Jan 2020

Contributed by Lukas

Today's episode is all about planners, calendars, and journals that I am using to stay on track for 2020. I am known for trying and using different pl...

Intentional Social Media

06 Jan 2020

Contributed by Lukas

what is the biggest time waster? you guessed it! Social media! Today's episode shares tips on time management so you can be intentional on social medi...

Intentional New Year

01 Jan 2020

Contributed by Lukas

Happy New Year! In this episode I share how I reflected on 2019 and set my 2020 goals with purposeful intention. Happy new year!  Intentional Priorit...

Work from Home Mom Schedule - DILT

30 Dec 2019

Contributed by Lukas

DILT stands for day in the life. This episode is me walking through a typical and also ideal day in the life of a work from home mom. This is how I ca...

Intentional Meal Planning

26 Dec 2019

Contributed by Lukas

Let's get super simple with meal planning. I started meal planning this way when I needed to simplify the food choices for myself and for my family. I...

Intentional Fitness & Nutrition

23 Dec 2019

Contributed by Lukas

In this episode I want to share with you these amazing tips for lasting, realistic, sustainable results in health and fitness. These things will help ...

GIRL CHAT - intentional holidays, self care, & mom guilt

20 Dec 2019

Contributed by Lukas

This episode is another informal girl chat! I sit down and really open up about my struggles. I start off talking about intentional holidays, then tal...

How to Find Your Passion and Purpose

19 Dec 2019

Contributed by Lukas

I was reading a great book by Dr Meg Meeker, Strong Mothers, Strong Sons and in the book she talked about how we can lead and empower our boys to unde...

Intentional Motherhood (with Ashton Fuhs)

16 Dec 2019

Contributed by Lukas

Intentional Motherhood. This topic is very important so I brought my favorite expert to you! Being a mom is a lot harder than I ever thought it would ...

GIRL CHAT - motherhood burnout, Peloton commercial, female cycles

13 Dec 2019

Contributed by Lukas

One snowy night I decided to make some tea. Then it was on my heart to just turn on my mic and chat about a few things! This episode is a conversation...