The Pretty Little Lifters
Episodes
7.12- Update Post-Pilates Experiment! Training and Body Composition
30 Dec 2025
Contributed by Lukas
*If you didn't listen to my pilates experiment episode...listen to episode 6.11 before this episode!Hi team! I did a three month pilates experimen...
7.11- Endometriosis, Women's Health, & Pilates
17 Dec 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m joined by pilates instructor, actor, and filmmaker Ester Mira. I met Ester when I started ...
7.10- Healthy Skin for Teens w/ Dr. Angela Casey, Board Certified Dermatologist
10 Dec 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m joined by board certified dermatologist, Dr. Angela Casey. We chat about…-how she becam...
7.9- Relationship Red Flags + Why Do I Keep Doing This with Kati Morton, LMFT
20 Nov 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I talk with Kati Morton, LMFT. We’ll cover…-relationship red flags-narcissist traits-eldest...
7.8- Six Pillars of Health
07 Nov 2025
Contributed by Lukas
In this solo episode of The Pretty Little Lifters Podcast, let’s learn about the 6 Pillars of Health I cover….-what are the 6 Pillars of Health-w...
7.7- Disability Representation, Standing Up for Student Safety, and "Appropriate" Work Fits w/ Sunshine of @hey_missteacher
23 Oct 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m talking with Sunshine. Sunshine is an L.A. based educator and content creator. She describ...
7..6- The Social Determinants of Health
17 Oct 2025
Contributed by Lukas
In this solo episode of The Pretty Little Lifters Podcast, let’s learn about the Social Determinants of Health! I cover….-what are the social det...
7.5- Fitness in Your 50's+ with Tina Tang
09 Oct 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m joined by Tina Tang. Tina’s brand is Iron Strong Fit and she’s a 54 years young certif...
7.4- My 10K Daily Steps Experiment...spilling the tea!
03 Oct 2025
Contributed by Lukas
In this solo episode of The Pretty Little Lifters Podcast, I share all about my summer 10k daily walking challenge! I chat about…-why I wanted to do...
7.3- Unpacking Diet Culture & Inclusive Health Promotion w/ Shana Spence of the Nutrition Tea
25 Sep 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m talking with guest Shana Spence of the Nutrition Tea.We cover the topics:-shifting from wo...
7.2- Solo: Post-Summer Catch up + Hormones Update + Trending Topic
20 Sep 2025
Contributed by Lukas
Happy 11th bday PLL! In this solo episode of The Pretty Little Lifters Podcast, I chat about…-how I spend my summer break-starting my 18th year of t...
7.1-Have You Done Your Research?? Evidence-Based Health & Fitness Research w/ Dr. Lauren Colenso-Semple
12 Sep 2025
Contributed by Lukas
Hi Pretty Little Lifters! In this episode, I’m joined by Dr. Lauren Colenso-Semple. Lauren is a researcher who focuses on evidence-based fitness for...
6.12- Pilates in Hawaii + Why Wellness is Political w/ Amanda of Madre Maui
03 May 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m joined by guest Amanda, the founder of Madre Maui. I met Amanda during my solo trip to Mau...
6.11- I Ditched Weights for Pilates for 3 Months: Here's What Happened
25 Apr 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m finally sharing the results of my 3 months pilates experiment. I can’t believe I ditched...
6.10- Kettlebells in the Classroom w/ Jamie Desso
18 Apr 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m joined by Jamie Desso. Jamie is an elementary school teacher and kettlebell trainer based ...
6.9- What I Eat In A Day Content...Pros & Cons
10 Apr 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, let’s chat about the trending “what I eat in a day” content on social media. We’ll co...
6.8- Building a P.E. Educator Community w/ Cait Davis of PhysEd Girls
03 Apr 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m joined by elementary P.E. educator and the creator of the community PhysEd Girls, Cait Dav...
6.7- Group Fitness Etiquette 101
27 Mar 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m sharing 15 tips for group fitness etiquette. I don’t want you to be THAT person in a fit...
6.6- Teaching Teens About Women's Health In School w/ Jessica Rosa of NuEra Women
20 Mar 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m joined by guest Jessica Rosa. Jessica is a NY credentialed PE and Health educator and the ...
6.5- Red Flags To Look For In Health Content w/ Brittany Hammond
13 Mar 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m talking with Brittany Hammond! Brittany is a NASM certified personal trainer and group fit...
6.4- Have you ever taken a break from sugar and alcohol?? Sharing my experience!
07 Mar 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re talking about taking a sugar and alcohol break!I share…-how sugar and alcohol impacts ...
6.3- What We Like About HS P.E. & Health w/ Kristine Ferreira
27 Feb 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m joined by educator Kristine Ferreira. Kristine has her Master’s in Education, is a NY ...
6.2- Let's Catch up! New Word of the Year + Solo Travel to Maui
20 Feb 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re doing a little catch up!I share…-how my Fall semester went-my new word of the year-my ...
6.1- Healthy skin! Let's Talk Skincare w/ Aly Mac of Mod Skin
14 Feb 2025
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m talking with guest Aly Mac, founder of Mod Skin Los Angeles. Over the past decade, she’s...
5.12- Why MS/HS PE Programs Should Prioritize Fitness Over Sports
28 Oct 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m giving you my hot take on why all MS/HS PE programs should prioritize fitness over sports....
5.11- Teacher Side Hustles & P.E. & Health w/ Morgan Hernandez
06 Oct 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re chatting with PLL guest Morgan Hernandez! We’ll be talking about… -teaching P.E. and...
5.10- Protein 101
20 Sep 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, let’s chat about the basics of protein! We’ll cover… -what is protein -the benefits of p...
5.9- Happy 10 Year PLL Anniversary! Sharing 10 Happy PLL Things, Ways You Can Support, & Ways To Work With Me!
04 Sep 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re celebrating 10 YEARS of PLL!!! PLL started in 2014 and it’s been such an awesome exper...
5.8- The Highland Games and strong woman things w/ athlete Jarvina Routt
15 Aug 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m talking with guest Jarvina Routt. Jarvina is a fellow born and raised southern Californian...
5.7- Summer Recap, Moving Campuses, & Starting A New School Year!
08 Aug 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I share a summer break recap of how I spent my 8 weeks off, how I feel about going back to work,...
5.6- Breast Explants, Thin Doesn't Equal Healthy, & Food Access w/ Holistic Nutritionist, Allie of @mexishmami
01 Aug 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m joined by holistic nutritionist, Allie of @mexishmami. We cover the following topics in th...
5.5- My Thoughts On The Hybrid Training Trend
26 Jul 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m sharing my thoughts on the latest “hybrid training” trend that I’m seeing on IG and ...
5.4- Meet My P.E. Co-Worker! How We Became P.E. Teachers, Coaching Sports, & Collaborating With Colleagues feat. Lilly Roque-Ferrel
18 Jul 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m talking with Lilly Roque-Ferrel! Lilly has been teaching P.E. for 7 years and we met on so...
5.3- Part 2: Perimenopause...I Met With A New Provider!
11 Jul 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, it’s part 2 of the perimenopause episode! I’m sharing about my recent appointment with a new...
5.2- Disordered Eating and Body Anxiety w/ Cole Kazdin
05 Jul 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m joined by LA based writer, performer and four-time Emmy Award-winning television journal...
5.1- Part 1: Perimenopause....It Can Happen Before Age 40?!
27 Jun 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m sharing what perimenopause is and my experience with it. Let's face it, our bodies cha...
4.12- Being a critical consumer of marketing, showing up authentically, and "it's not hard it's new" w/ Ashli Pollard
25 Apr 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m joined by Ashli Pollard. Ashli is an entrepreneur and founder of Dial Zero Marketing, Team...
4.11- Should you workout during your period? What’s cycle syncing?
18 Apr 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, let’s chat about periods and cycle syncing! I’m going to be sharing my thoughts about workin...
4.10- Hot Yoga, Nike Well Collective, and Diversity in Yoga w/ Mikayla Campbell
11 Apr 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m talking with Mikayla Campbell. I met Mikayla when we both were a part of an awesome Nike e...
4.9- Hello, Anxiety! Sharing My Personal Experience With Anxiety
04 Apr 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m sharing my personal experience with anxiety. I’ll give an overview of… -what anxiety...
4.8- PLL Guest: Gym As Therapy??...and How Social Media Gets Health & Wellness Wrong w/ Dr. Leada Malek
28 Mar 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m talking with Dr. Leada Malek. Leada is a sports physical therapist based in the bay area w...
4.7- What is Physical Literacy? What is Health Literacy?
21 Mar 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we're talking about physical health and health literacy! I’ll give an overview of… -wha...
4.6- PLL Guest: How Parents Can Advocate for Change In Their Childs' P.E. Program w/ Andrea and Kalei
14 Mar 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re talking with parents Andrea and Kalei about their experience advocating for change in th...
4.5- Why I’m switching up my fitness routine and how to know when you should
07 Mar 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m sharing what my training has been like for the last 12 months and why I’ve had a couple ...
4.4- PLL Guest: How Trainers Get Certified & Education in the Fitness Industry w/ Kristina Forest
29 Feb 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re chatting with PLL guest Kristina Forest. Kristina has been a personal trainer and coach ...
4.3- You Don’t Need To Weigh The Same As You Did In High School
22 Feb 2024
Contributed by Lukas
Have you ever said, “I want my teenage body back!” In this episode of The Pretty Little Lifters Podcast, we’re talking about… -why pining fo...
4.2- PLL Guest: Making Elementary P.E. Fun w/ Brittany Thomas @not_your_parents_pe
15 Feb 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m joined by Brittany Thomas, an Alabama elementary P.E. teacher. She started an IG page call...
4.1- Should you workout at home or a gym?
08 Feb 2024
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re kicking off this season with a question I’ve gotten from people when they’re trying ...
3.12- New Year's Pressure from the Fitness Industry: 10 Red Flags to Lookout For
28 Dec 2023
Contributed by Lukas
In today’s episode, we’re going to talk about new year’s pressure from the fitness industry. New Year’s and summer are the fitness industries ...
3.11- PLL Guest: w/ Monique and Keo of Mija Fitness
21 Dec 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m joined by Monique Flores and Keo of Mija Fitness, which offers boxing & fitness classe...
3.10- Sharing 3 Grows & Glows from 2023!
14 Dec 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re going to do some reflecting on 2023. It’s time to think about our grows and glows from...
3.9- Are Visible Abs Overrated???
07 Dec 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we chat about if visible abs (six-packs) are overrated! Topics include: -why some people want vi...
3.8- PLL Guest: Fitness and Pregnancy, Athlete's brain, "Bounce-Back" Culture for Mom's w/ Madeline Mosier Timm
30 Nov 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I talk with Maddie Mosier Timm. Maddie is a former competitive CrossFit athlete (and one of my f...
3.7- How To Handle Unwanted Comments About Food, Body, & Exercise During The Holidays
23 Nov 2023
Contributed by Lukas
In this solo episode of The Pretty Little Lifters Podcast, we chat about tips that can help you during the holidays when it comes to responding to unw...
3.6- PLL Guest: Powerlifting, Leaving the Classroom, and Why Prioritizing Fitness & Health Is Necessary for Educators w/ Michelle Emerson
16 Nov 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I talk with Michelle Emerson. Michelle is a former classroom teacher and is the creator of the p...
3.5- Let's Learn About Warm-Ups & Cool Downs!
09 Nov 2023
Contributed by Lukas
In this solo episode of The Pretty Little Lifters Podcast, you’ll learn about warm-ups and cool downs! We’ll talk about… -why you shouldn’t ...
3.4- PLL Guest: Why you should make time for stretching and mobility, recovering from pain and injury, and when to see a physical therapist w/ Dr. Jen Fabroni
02 Nov 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m joined by physical therapist Jen Fabroni. Jen is helping people get out of pain and recove...
3.3- Can You Tell If Someone Is Healthy Just By Looking At Them??
26 Oct 2023
Contributed by Lukas
In this solo episode of The Pretty Little Lifters Podcast, I share my thoughts on the question…can you tell if someone is healthy just by looking at...
3.2- PLL Guest: Pressures on women in the fitness industry and transparency in beauty and aesthetic tweakments w/ Ashley Borden
19 Oct 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I chat with LA based fitness professional Ashley Borden. Ashley has 30+ years experience as a fi...
3.1- PLL Guest: How our fitness changed in our 20's, 30's, and now 40's w/ Steph Gaudreau
12 Oct 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re talking with Steph Gaudreau of the Fuel Your Strength Podcast. Steph is a former science...
2.12- PLL Guests: Building A Lifting Community and the Benefits of Lifting For College Students w/ Tiyana and Lena of SC Girl Gains
19 Jul 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m talking with Tiyana and Lena of SC Girls Gains. These inspirational USC college students s...
2.11- Ciao, Bella! 10 Things That Being In Capri, Italy Taught Me- From Wearing Bikinis At Any Stage of Life to Realizing How Important Protein Is For Me
12 Jul 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m talking about my recent trip to Capri, Italy! (Such a BEAUTIFUL island!) I share 10 things...
2.10- PLL Guest: How Wellness Is Prioritized in Other Countries, Do People Really Want Us to Be Healthy, and Solo Travel w/ Wellness & Health Educator Jessica Miller
05 Jul 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m joined by Harvard grad Jessica Miller, an international wellness and health educator. She ...
2.9- My Awful Laser Hair Removal DRAMA :( and the Importance for Advocating for Yourself
28 Jun 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m sharing about my bad laser hair removal experience. I wanted to share this so you could le...
2.8- PLL Guest: PE in the U.S. versus the U.K., Modernizing Physical Education & Taking Up Space as a Female Teacher w/ PE & Health Educator, Celeste Gardner
21 Jun 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I talk with U.K. based PE and Health educator, Celeste Gardner. We chat about PE in the U.S. ver...
2.7- Let's learn about the 8 movement patterns and why they're important to incorporate into your training for functional fitness!
14 Jun 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re learning about “8 Movement Patterns.” I teach these to my students at the beginning ...
2.6- PLL Guest: Taking Up Space & Representation in the Modeling Industry, Working with Kardashian Brands Good American & Skims, and Confidence Tips with Roxy Reyes
07 Jun 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I talk with model and actress Roxy Reyes. Roxy shares her thoughts and experiences about breakin...
2.5- Nighttime Routine vs. Morning Routine…Which Is More Important?
31 May 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m sharing my nighttime and morning routine. Both are important to my daily routine and I sha...
2.4- PLL Guest: What Is Reiki, Personal Growth and Transformation, & Science and Spiritual Wellness with Grace Emmons
24 May 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I chat with Grace Emmons of Forward With Grace. Grace is a Reiki Master and Transformational Coa...
2.3- Let's learn about functional fitness and the 5 parts skill-related fitness!
17 May 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re learning about functional fitness, the 5 parts of skill-related fitness, and why they’...
2.2- PLL Guest: Making History Fun and Accessible for Gen Z, Positives of Social Media, and Finding Your Creativity w/ Lauren Cella
10 May 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re talking with Lauren Cella, a high school history educator in California. Lauren has been...
2.1- Summer Bods, Bikini Body, Beach bodies...Oh My! How I've Shifted My Thoughts/Relationships On This Season & Summer Diet/Fitness Marketing
03 May 2023
Contributed by Lukas
Welcome to the first episode of Season 2 The Pretty Little Lifters Podcast! With summer around the corner, the summer body and bikini body marketing f...
2.1- Summer Bods, Bikini Body, Beach bodies...Oh My! How I've Shifted My Thoughts/Relationships On This Season & Summer Diet/Fitness Marketing
03 May 2023
Contributed by Lukas
Welcome to the first episode of Season 2 The Pretty Little Lifters Podcast! With summer around the corner, the summer body and bikini body marketing f...
1.12- How & Why I Started The Pretty Little Lifters- Reflecting on My Brand's Evolution Since 2014
29 Mar 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m talking about how and why I started my brand The Pretty Little Lifters while I reflect on ...
1.11- Morning Workouts vs. Evening Workouts- Tips on How To Start Doing Morning Workouts and My Experience With Making the Switch!
22 Mar 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m talking about my experience with morning workouts vs. evening workouts. I share the challe...
1.10- Let's Learn About How to Shift From Aesthetic Focused Training to Performance and Health: Sharing How I Did It & Giving You Tips To Help You Make the Shift
15 Mar 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m sharing my personal story of how I shifted from aesthetic focused training to performance ...
1.9- PLL Guest: From CrossFit to building a passion for personal development and sharing the power of words w/ Jenny Patton of Inspire Change Collective
08 Mar 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re talking with Jenny Patton of the Inspire Change Collective. We’ll talk about how Jenny...
1.8- Let's Learn About the 6 Parts of Health-Related Fitness!
01 Mar 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I’m breaking down the 6 Parts of Health Related Fitness. If you didn’t learn this in PE/Heal...
1.7- PLL Guest: Finding strength, beauty, & self-love through lifting and the importance of building up young girls & teens today w/ Mauri Konell of Girls emPOWERment Experience
23 Feb 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re talking with Mauri Konell of the Girls emPOWERment Experience. We’ll talk about how Ma...
1.6- From 80's Jane Fonda Workout Videos to Barbells: Sharing My Fitness Story
15 Feb 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, I share my fitness story, up to this point of my life. Sharing my first memory of fitness in the...
1.5- PLL Guest: Creating the first fitness & wellness spaces for women and queer folks in Compton and the importance of representation w/ Kat Novoa of Babes of Wellness
08 Feb 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re talking with Kat Novoa, the founder of Babes of Wellness in Compton. Babes of Wellness i...
1.4 - PLL Guest: How Running Groups Can Build Community & Tips For New Runners w/ educator & runner w/ Carol Sun
01 Feb 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re talking with Carol Sun, an LA based educator and runner. I met Carol in grad school at U...
1.3 - Let's Learn About The 8 Dimensions of Wellness!
25 Jan 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re learning about the 8 dimensions of health. When I was in school, health was very one dim...
1.2 - PLL Guest: Why Fitness Makes Us Better Educators and Building a Fitness Business as a Single Mom w/ Joey Chapman of Hella Hustle Fitness
18 Jan 2023
Contributed by Lukas
In this episode of The Pretty Little Lifters Podcast, we’re talking with Joey Chapman, an Oakland based educator, momma, and founder of Hella Hustle...
1.1 - Happy New Year! Let's ditch the New Year's Resolution and Choose a Word of the Year!
12 Jan 2023
Contributed by Lukas
Welcome to the first episode of The Pretty Little Lifters Podcast! We're kicking off the new year with an episode on how to choose a word of the year ...
Welcome to The Pretty Little Lifters Podcast!
15 Jun 2022
Contributed by Lukas
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