The Mental Reps Podcast
Episodes
You Bulked Too Hard
05 Feb 2026
Contributed by Lukas
If the crazy calorie surplus and obsessive "bulk" left you feeling heavy, frustrated, and maybe hating a small piece of fitness... I think I...
Your Environment is Make or Break
29 Jan 2026
Contributed by Lukas
What if there was a way to make reaching your health and fitness goal easier?? What if that started with just a few simple swaps at home? Tune in to t...
Now Go Eat Your Lunch xoxo
22 Jan 2026
Contributed by Lukas
Under eating could be a a majorly overlooked factor as to why you're not seeing great results from all the work you're putting in. I know, bec...
You Just Keep Winning, Boo.
18 Oct 2025
Contributed by Lukas
The reality is, the relationships in your life might suffer the deeper you go into your fitness journey. And that's okay. Not every relationships ...
Let's Get Back to Business
12 Sep 2025
Contributed by Lukas
The craziness of the summer is behind us and it's time we get BACK to feelin' (and lookin') our BEST! My 8-week Back to Business Reset Cha...
Burnt Out to Built Strong: 5 Ways to Escape Burn Out
24 Jul 2025
Contributed by Lukas
Feeling burnt out in your fitness journey? Wondering how long you can keep burning the candle at both ends? Girl, I was there. Tune in today to listen...
WE'RE BACK BABY: Let's Catch Up
15 May 2025
Contributed by Lukas
Back and better with a full episode giving you the breakdown on my gut and hormone journey. This is by far my most frequently asked question, and I wa...
Three Reasons You're Not Seeing GREAT Results
06 Mar 2025
Contributed by Lukas
There's nothing more frustrating than putting in the work and feeling like nothing's changing. You're doing all the "right things&quo...
Intuitive Eating: Who's It For, My Personal Experience and Tips To Get Started
30 Jan 2025
Contributed by Lukas
Ready to take the jump towards intuitive eating? Before you convince yourself this is the right move for you, take a minute to see if you're in th...
Motivation Has Left The Chat
23 Jan 2025
Contributed by Lukas
New Years' Motivation officially left the chat? Same. Let's bust some myths about what motivation truly means and how you can get it back. J...
Kickstart Your 2025
02 Jan 2025
Contributed by Lukas
The New Year is HERE and I've got a special somethin' to help us all crush it in 2025. 8 weeks. 8 new habits. Everything you need to learn for result...
Stop Overcomplicating Your Nutrition
12 Dec 2024
Contributed by Lukas
Want to learn the easiest way to ensure you hit your macros all the dang time? Listen in on today's episode for my top tools and insider tips to help ...
Enjoying The Holidays
15 Nov 2024
Contributed by Lukas
This SHOULD be the most wonderful time of the year ... not the time to stress out, pig out and lose track of the goals you have. There IS a way to n...
Excellence vs. Perfectionism
24 Oct 2024
Contributed by Lukas
Not every day is going to look the same, and that's okay. When you operate out of a place of support, love and excitement in your journey, not only do...
The Only Way to Lose, Is to Quit
26 Sep 2024
Contributed by Lukas
Get so good at facing adversity that your success isn't a matter of if, it's a matter of when. Fitness isn't a sprint, it's a marathon...
You Need a Bigger Why
12 Sep 2024
Contributed by Lukas
Ever wonder why it feels like you can't stay on track? Or that the smallest obstacles totally derails you from your goals? It's not about wait...
You're Limiting Your Own Potential
22 Aug 2024
Contributed by Lukas
Ever feel like you can give just a little bit more? No? I bet that'll change after listening to today's episode. We're all limited by our...
Keep It Simple, Stupid
08 Aug 2024
Contributed by Lukas
Join Zach and I as we discuss easy ways to SIMPLIFY your fitness journey and why repetition truly is the missing piece you've been looking for. ...
My DEKA Race, Photoshoot with 1st Phorm and Updates on My Gut Health Journey
04 Jul 2024
Contributed by Lukas
POV: I called you on your commute home from work and we're on the phone chattin' it up during your drive! I share a behind the scenes look at...
Q&A: Repairing Your Metabolism, How Long is Too Long to Cut and Anxiety Around Filming in the Gym
13 Jun 2024
Contributed by Lukas
Q&A you know the drill! Questions asked by YOU and answered here so we can all learn, grow and take action together! Join my app, PWR, for worko...
You Should NOT Be Going Into a Cut If...
30 May 2024
Contributed by Lukas
There's four main reasons why a cutting phase is not beneficial for you right now. And if you fall into one (or more) of these categories, it'...
De-Coding a Menu to Stay on Track While Eating Out
16 May 2024
Contributed by Lukas
Eating out is a regular part of all of our lives. I think it's about time we learn how to de-code the menu to confidently pick the best option for...
Lead vs. Lag Measurements
09 May 2024
Contributed by Lukas
Want to know how to REALLY take control of the results of your fitness journey? Start focusing on the "lead." Tune in to today's podcast...
Update On My Gut Health Journey + Easy Ways For You to Regulate Your Nervous System and Reduce Stress
25 Apr 2024
Contributed by Lukas
If you've been following along you know gut health has been the hot topic in my life for the last ~2 years. Today I shared an update with where I&...
It's Not "No", It's "Not Right Now": Investing in Future You + My 6 Week SHERD Challenge
18 Apr 2024
Contributed by Lukas
You're ready to step into this summer as the most confident, radiant, badass version of you. I know you are. Join us in the 6 week SHRED Challenge...
Google's Top 20 Questions Asked by Women in Fitness
28 Mar 2024
Contributed by Lukas
Took a moment to google the most frequently asked questions by women in fitness and needed to immediately tackle some of these for you. I get it. I h...
How To Piece Together Your Plate (Tracking vs. Not Tracking)
21 Mar 2024
Contributed by Lukas
New to nutrition or confused on how to put together a balanced meal? This episode is for you. Tune in to learn some easily applicable tips and tricks ...
Hitting a Plateau? Listen to This.
14 Mar 2024
Contributed by Lukas
Feel like you're stuck in your journey and just not sure why?! No matter what you do the scale will not budge, progress feels lightyears away and ...
Stop Rewarding Yourself With Habits You're Trying to Break
29 Feb 2024
Contributed by Lukas
You're not traveling this path to wind up exactly where you started. Stop sabotaging your own success by seeking out the same vices that got you t...
Easy Ways to Spice Up Your Training with @Trippy_Gainz
18 Feb 2024
Contributed by Lukas
Zach Attack back on the mic to share all the deets about how to intensify your training in the gym. Between the two of us, we have decades of experien...
The Choose You Challenge + How To Stop Being a People Pleaser
01 Feb 2024
Contributed by Lukas
Where my people pleasers at?! This episode is for you. We're all guilty of it sometimes- putting others before ourselves. But there's a differ...
5 Things I Couldn't Live Without As a Gut Health Girlie
18 Jan 2024
Contributed by Lukas
This last year and a half has taught me a LOT about gut health and the importance of a healthy microbiome. With that has come some new DO's and DO...
Q&A: MY APP IS HERE + Being your own boss, growing on social media, weight gain and workout classes
11 Jan 2024
Contributed by Lukas
Tune in to today's episode where I spilled the tea on a new project I am SO excited to launch for each of you! PWR by Dee is OFFICIALLY live and I...
2023 Reflection + New Years Goal Setting
28 Dec 2023
Contributed by Lukas
Join me today as we take a look back on one of the craziest, hardest years of my life. 2023, don't let the door hit ya on the way out. 2024- I'm read...
Q&A: Navigating Meals Out, The "I'll Be Happy When I Lose ___lbs" Mentality, and The Key to Maintaining ft Zach Attack Pt.2
14 Dec 2023
Contributed by Lukas
Tune in to today's Q&A with my co-host Zach to hear the juicy deets on some of the questions you asked! Want to leave a question for a futur...
Top 5 Tips For Building Muscle
07 Dec 2023
Contributed by Lukas
We've covered my top tips for cutting, now it's time to focus on building muscle. When you give enough time to each of these phases, you see t...
F*** The Scale
30 Nov 2023
Contributed by Lukas
Today's episode features a PLETHORA of other ways to measure progress outside of the number on the scale. While it can be helpful as an added tool...
The One Plate Rule: The Secret to Mastering Balance For The Holidays
23 Nov 2023
Contributed by Lukas
HAPPY THANKSGIVING MRP'ERS!! I am SO incredibly grateful for each of you here listening week after week! Before you go enjoy today with friends a...
Outgrowing Friends with Allison Lloyd
09 Nov 2023
Contributed by Lukas
Today I'm joined by my good friend Allison (@allisonlloydfit) to talk about what it's been like for each of us to outgrow friends as we progre...
Navigating the Last 2 Months of The Year
02 Nov 2023
Contributed by Lukas
How do you approach the holiday season? What expectations do you set for yourself and how do you follow through? Whether this is the most wonderful ti...
5 Things I Couldn't Live Without as a *Fitness Girlie*: Gym Edition
22 Oct 2023
Contributed by Lukas
There's about a dozen things people will tell you you NEED in order to be successful in the gym- they're lying. Listen in to hear my top 5 thi...
Stop Starting Over.
12 Oct 2023
Contributed by Lukas
There's about 3 months left of 2023. What you chose to do with it is up to you. My advice? Tune in to today's episode to learn what I would do...
5 Things I Couldn't Live Without as a *Fitness Girlie*: Kitchen Edition
05 Oct 2023
Contributed by Lukas
If you’re serious about your fitness journey, that means you need to be okay with spending some serious time in the kitchen. With the right tools an...
Q&A: The truth behind gaining weight in a bulk, the importance of a maintenance phase, and my hot take on Apple Watches
28 Sep 2023
Contributed by Lukas
Want to have one of YOUR questions answered on the MRP? Tap the link below to submit your question! Q&A Questions: HERE Connect with me on IG: h...
Turn Comparison Into a Positive
21 Sep 2023
Contributed by Lukas
We've all been there- scrolling through social media staring at what others have and feeling less about ourselves because of it. But what if I tol...
10+ Years Into Our Fitness Journey, and This Is What We Wish We Knew When We Started (Ft. @Trippy_Gainz)
07 Sep 2023
Contributed by Lukas
Zach and I have been at this whole "fitness" thing for quite some time now. We've made plenty of mistakes along the way as well as learn...
Bulk Prepping 101: A Blueprint for Mastering Your Nutrition
31 Aug 2023
Contributed by Lukas
Before we can solve the puzzle of hitting your macros, we need to make sure we have all the pieces. Bulk prep = the pieces. Tune in today to learn mor...
5 Minute Motivation: Attitude is Everything
17 Aug 2023
Contributed by Lukas
Your attitude determines more of your reality than you think. Whether you're living your dream lifestyle or far from it, the way in which you chos...
My Favorite Ways to Make Macro Tracking Simple
10 Aug 2023
Contributed by Lukas
Trust me when I say that nutrition does NOT need to be as complex as you're making it, and mastering the art of tracking is the best way to keep t...
BIRTHDAY SPECIAL: If I Could Go Back and Tell My Younger Self Something, I Would Say...
27 Jul 2023
Contributed by Lukas
Cheers to 25 years babbyyyyy!!! Tomorrow is my 25th birthday and before diving into this special milestone, I wanted to take some time to reflect on t...
6 Things To Think About To Elevate Your Training In The Gym
20 Jul 2023
Contributed by Lukas
We're not here for average workouts and mediocre training. Average work yields average results, and I know each of you are ready to step it up! Tu...
Q&A: Are protein bars necessary, limits to caffeine intake, and an update on my current macros/workout split
13 Jul 2023
Contributed by Lukas
Do you really NEED a protein bar? Or protein powder? And how much caffeine is considered OK? Tune in to today's episode to learn the answers and h...
5 Habits for Healthy Girl Summer
29 Jun 2023
Contributed by Lukas
Don't get me wrong, I'm all for #hotgirlsummer, but let's not forget how important these healthy habits are in order to get there. 5 thing...
5 Minute Motivation: Do The Hard Shit.
22 Jun 2023
Contributed by Lukas
Stop selling yourself short and constantly seeking the path of least resistance. Success doesn't come to those looking for short cuts and an easy ...
Q&A: Cardio for Fat Loss, Advice I'd Tell My Younger Self and All Things Skinny Fat
15 Jun 2023
Contributed by Lukas
Tune in to today's episode to hear my answers to the questions asked by each of YOU! Feel free to email me questions for the next Q&A at deann...
1st Phorm Summer Smash Recap + Staying on Track While You Travel- WITH A SPECIAL GUEST <3
08 Jun 2023
Contributed by Lukas
ZACH ATTACK ON THE POD BABY!!! Today's special guest is my boyfriend, Zach! Tune in to today's episode to hear a recap of our weekend spent in...
9 Mental Shifts That Have Helped Me See The Most Progress + A Life Update
25 May 2023
Contributed by Lukas
Tune in to today's episode to learn a few of the most critical mental shifts that I have made over the last 5+ years of my fitness journey. These ...
Control What You Can Control: 5 Steps to Regain Momentum In Your Journey
09 May 2023
Contributed by Lukas
Control the Controllables: a saying I use OFTEN when it comes to myself and my clients, but what does it mean? Where is the line between what's in...
Digestion 101
09 May 2023
Contributed by Lukas
Raise your hand if you've been personally victimized by your digestive system. Contrary to popular belief, hot girls should NOT have stomach probl...
Pre and Post Workout Nutrition + A Life Update
27 Apr 2023
Contributed by Lukas
If you take your training seriously, you have to take your nutritoin seriously. One canNOT work without the other! One of the worst things I did in my...
Q&A: Bad Body Image Days, Balancing Eating Out and Your Goals and Enjoying Fitness Again (PLUS: A bonus giveaway at the end!)
20 Apr 2023
Contributed by Lukas
Tune in to today's Q&A to hear my take on questions asked by each of you!! Today we covered how I handle bad body image days, the 3 key steps ...
5 Minute Motivation: Nothing Changes If Nothing Changes
06 Apr 2023
Contributed by Lukas
A new series for all of my listeners: "5 Minute Motivation" Tune in for fast talks on topics you need to hear. Use these episodes for a qu...
Abs for Dummies: The guide to your new 6 pack
30 Mar 2023
Contributed by Lukas
Taking a short intermission from our typical mindset and personal development topics to bring you this highly requested guide. Tune in to today's ep...
Transitioning Between Phases in Your Fitness Journey
23 Mar 2023
Contributed by Lukas
Bulking and cutting and reversing.. oh my! I know there are a LOT of questions around the different phases of your fitness journey! Trust me, I get it...
The Secret to Sticking With It: Forming Habits in Your Fitness Journey
16 Mar 2023
Contributed by Lukas
Tune in to today's episode to hear the secret sauce of success when it comes to consistency in your fitness journey. Hint hint- it's something you've ...
The Journey to Finding Me
09 Mar 2023
Contributed by Lukas
Ever sit back and reflect on all of the phases you've been through in your life? Ever recognize how each of them have shaped you into exactly wh...
Nutrition 101: Getting Back to the Basics
02 Mar 2023
Contributed by Lukas
It's no secret that your nutrition as a whole is the hardest part of your journey. It's what sets you back, or propels you forward when it comes to se...
Q&A: Getting Sick, Disordered Eating and My Hot Take on Social Media
23 Feb 2023
Contributed by Lukas
Tune in to today's episode to hear me answer 3 of your questions! From losing progress while sick, effects of my current dieting regime and my thought...
Your Mind's Playing Tricks on You
16 Feb 2023
Contributed by Lukas
Ever wonder why your brain is SO good at telling you exactly what you need to hear? The perfect reason as to why you should skip out on your workout, ...
Be a Kind Guy ♥
09 Feb 2023
Contributed by Lukas
This one goes out to you, Grandpa ♥ Here's your reminder to slow down and practice gratitude in your life. Let's all come together and keep his lega...
SHE WASN'T BORN WITH IT, SHE WORKED FOR IT.
02 Feb 2023
Contributed by Lukas
There's nothing about your genetic code or DNA wiring that is setting you back from achieving greatness. The only thing stopping you, is you. It's tim...
My Gut Health Journey: Update Pt. 2
19 Jan 2023
Contributed by Lukas
If you've been following along, you know I'm deep into my gut health healing journey- and this shit has been anything but easy. Tune in to hear more a...
Average is Over, It’s Time to Step Up
12 Jan 2023
Contributed by Lukas
2023 is the year of growth, but only if you're ready for it. I challenge each of you to stop accepting the average, and find your own way to pursue pe...
2022 Has Taught Me ...
29 Dec 2022
Contributed by Lukas
What a wild ride it has been! 2022 has been anything but easy; the highest of highs, the lowest of lows and some of the most valuable life lessons I a...
This Is For You, Not For Them.
22 Dec 2022
Contributed by Lukas
Unfortunately, dealing with unsupportive friends/family/people in your life when starting your health and fitness journey is almost inevitable. Person...
Q&A: Balancing Restrictive Tendencies, Staying Motivated and The Truth Behind How Long it Really Takes to See Progress On Your Health and Fitness Journey
15 Dec 2022
Contributed by Lukas
I am FIRED UP and excited for you all to listen in on today's episode!! A 3-piece Q&A where I cover some frequently asked questions from eac...
Sure You Could Wait, But Here’s Why You Shouldn’t (Plus a Special Announcement!)
08 Dec 2022
Contributed by Lukas
Ever catch yourself saying, "I'll start after the holiday's"? Yep, been there. It's way too easy to find excuses and reasons as to why now is not the...
Overcoming Injuries
01 Dec 2022
Contributed by Lukas
Unfortauntely, these things happen; and for a lot of us, it's not a matter of "if", but a matter of "when". Instead of being thrown totally off cour...
A Life Update + End of The Year Goal Setting!
24 Nov 2022
Contributed by Lukas
A little bit of a different style episode for you all today- and I hope you enjoy! I wanted to showcase a bit more of my life, what I've been up to ...
How to Reach and Maintain Your Goal Physique: The Power of Non-Negotiable’s
17 Nov 2022
Contributed by Lukas
Before we can worry about maintaining the body you've built, let's first make sure all the steps you're taking to get there are things you an do forev...
Q&A: Tracking Macros, Cravings and Body Dysmorphia
03 Nov 2022
Contributed by Lukas
Tune in to today's episode to hear my answers to this 3-piece Q&A! I covered all things tracking macros vs. intuitively eating; how to navig...
Wake up Sleepyhead, We’ve Got S*** To Do!
27 Oct 2022
Contributed by Lukas
Ever wonder why people wake up at the crack of dawn when they don't need to? Feel like you could use an extra 1-2 hours in your day? This was me, not...
Mastering Your Weekends: Stop the Cycle of Hitting Reset Every Monday
13 Oct 2022
Contributed by Lukas
Aren't you tired of feeling like s*** every Monday? Frustrated with your inability to "stay on track" over the weekend and reflecting back on some not...
Calm TF Down: The Effect of Stress on Your Body
06 Oct 2022
Contributed by Lukas
Where are my chronic stressors at?? Those of us who just assume it's normal to be stressed all the time? This one's for you. Tune in to today's epis...
An Update on My Current Health and Fitness Journey
29 Sep 2022
Contributed by Lukas
It's not all glitz and glam over here, I can tell you that much. Tune in to today's episode to get an inside look into my current health and fitness...
Negative Nancy to Positive Polly: How to take control of your mindset and become a more positive person
22 Sep 2022
Contributed by Lukas
Ever wonder how some people are so positive? So happy? Energized? It's not a genetic gift they posses or a special trait that they have, it's a choi...
A Full Day of Eating + My Nutrition Do's and Don'ts
15 Sep 2022
Contributed by Lukas
Nutrition can be one BEAST of a topic to tackle when it comes to your health and fitness journey! What do you eat? When do you eat it? What should y...
Patience is a Virtue, My Friends
08 Sep 2022
Contributed by Lukas
If you think your results aren taking “too long”, you're more than likely being unrealistic with what you expect to see in a certain time frame.&n...
Q&A Part 2: Supplements, Fat Loss, Gut Health & More!
01 Sep 2022
Contributed by Lukas
Part 2 of this two part Q&A series!! In the second half of this Q&A session I answered questions revolving fat loss, recommendations f...
Q&A Part 1: Bloating, Fat Burner's, Worst Fears & More!
25 Aug 2022
Contributed by Lukas
I asked for the Q's and you guys delivered!! Tune in to today's episode for part 1 of a very loaded question and answer! I cover many topics ranging...
Reverse Dieting
18 Aug 2022
Contributed by Lukas
Want to learn about a reverse diet? Or if this is the next phase for you? Tune in to today's episode to learn the who, what, when, where and why when ...
It's Never Been Easy: Sophomore Year Edition
11 Aug 2022
Contributed by Lukas
My sophomore year of college was undoubtedly one of the hardest period of time in my life. It was the highest of highs, followed by the lowest of lows...
You're Half-Assing It Bro
04 Aug 2022
Contributed by Lukas
50% effort yields 50% results If you want to start seeing progress in your health and fitness journey, you have to make sure you're giving it all you...
Happy Birthday To Me • 24 Life Lessons I’ve Learned
28 Jul 2022
Contributed by Lukas
GO SHAWTY, IT'S MY BIRTHDAY!!!! 24 years old means 24 life lessons have been learned, each one building on the last. Join me in this birthday spec...
3 Key Factors For Navigating Vacation
21 Jul 2022
Contributed by Lukas
Any vacation plans this summer?? Worrying about "how to stay on track" while also having a fun time? I got you. This week's episode focuses heavily ...
Instant vs. Delayed Gratification
30 Jun 2022
Contributed by Lukas
One gives us a "quick fix", the other gives us long term fulfillment. Choosing to play the long game and ensuring your actions align with your long ...
5 Tips for Becoming the QUEEN of Time Management
23 Jun 2022
Contributed by Lukas
What does time management have to do with your health and fitness journey you ask? Well, Sally, I've got news for you! Listen to this week's episode...
Fitness Favorites
16 Jun 2022
Contributed by Lukas
Things I absolutely cannot go without!!! From exercises, to outfits, supersets, to supplements, you get to learn it all in today's episode! Link for...
Top 6 Qualities of Highly Successful People
09 Jun 2022
Contributed by Lukas
Want to learn how to win? Want to start becoming the person you know you can be? We all have the same opportunity to succeed, and it's about time you ...
Work Hard, Rest Hard
02 Jun 2022
Contributed by Lukas
The episode no one wants to hear, but everyone needs to hear. Calling you guys out on what it looks like to TRULY work hard in the gym, and reminding...