The Unf*ck Your Fitness Podcast
Episodes
134. Building a Body You Love: How I Create Effective Workout Programming
15 Oct 2024
Contributed by Lukas
Iâm excited to talk with you all about how I set up my own personal training programming in todayâs episode!There are plenty of ways to set up you...
133. Taking âBreaksâ on Your Fitness Journey for Pregnancy, Injuries, Mental Health Struggles, and More
08 Oct 2024
Contributed by Lukas
Iâm excited to cover a highly requested topic in todayâs episode - taking âbreaksâ on your fitness journey!This has come up a lot with clients...
132. Simplifying Macros: Why Flexibility Is More Important than Perfection
01 Oct 2024
Contributed by Lukas
Iâm digging into one of my favorite topics today - MACROS! I looove the world of macronutrients (aka macros), but Iâve found this is something th...
131. My Experience with the Oura Ring: A Game-Changer for Your Long-Term Health
24 Sep 2024
Contributed by Lukas
Iâm super excited to be chatting with you, all about the Oura Ring today!Iâve been using my Oura Ring for almost a year now, and Iâve gotten qui...
130. How to Maintain Your Fitness and Stay on Track on the Weekends
17 Sep 2024
Contributed by Lukas
Todayâs episode topic may be a bit of a âbuzzkillâ, but..weâre going there anyway!An ongoing challenge that many of us face (it comes up ALL.T...
129. Being Obsessed with Your Habits Instead of the Outcome of Your Fitness Journey
10 Sep 2024
Contributed by Lukas
One of my favorite things to talk about is habits. They are so, SO important when it comes to unf*cking your fitness, and honestly..I want you to be o...
128. Self-Worth and Fitness: Never Give Up on Your Journey
03 Sep 2024
Contributed by Lukas
Todayâs episode is one that has definitely been on my heart lately, and after talking with many of you on Instagram, I found out itâs something I ...
127. How to Effectively Shift Your Workouts, Macros and Mindset from Summer to Fall
27 Aug 2024
Contributed by Lukas
Itâs hard to believe, but summer will soon be coming to an end, and fall is right around the corner. This is the time of year where I transition my ...
126. Understanding Overeating: Emotional and Mental Challenges in Weight Management
20 Aug 2024
Contributed by Lukas
As a health & fitness coach, I've worked with a variety of clients over the last several years, and I've learned that every single woman...
125. Follow Your Fitness Plan, Not Your Mood
13 Aug 2024
Contributed by Lukas
When it comes to your fitness, do you tend to follow a plan..or your mood?Maybe youâre not feeling motivated to work out, track your macros, or drin...
124. Healing Out Loud: Expressing Emotions for Better Mental and Physical Health
06 Aug 2024
Contributed by Lukas
Itâs been a bit since Iâve talked about it, but todayâs episode is going to cover a topic that is very important to me: mental health. Iâve be...
123. Achieving Fat Loss While Still Enjoying Your Favorite Foods, Treats, and Drinks
30 Jul 2024
Contributed by Lukas
Iâm excited to talk all things fat loss in this episode, and really, what it looks like for you to enjoy your favorite foods, treats, and drinks, wh...
122. Embracing Growth, Chaos, and Authenticity: Real Life Struggles on My 16 Year Fitness Journey
23 Jul 2024
Contributed by Lukas
I want to kick off todayâs episode by sharing some exciting news - this podcast recently hit 500k downloads, which is a HUGE milestone for me as a p...
121. Why Your Specific Fitness Training Matters
16 Jul 2024
Contributed by Lukas
Todayâs episode is covering kind of an âunsexyâ topic, but itâs something that is crucial for anyone on a fitness journey. When it comes to th...
120. Breaking Old Habits and Creating Change: Real Life Stories from My Clients Navigating Their Fitness Journeys
09 Jul 2024
Contributed by Lukas
Youâve probably heard the saying âold habits die hardâ; this has been a common theme among many of my clients lately as theyâre navigating the...
119. How to Stay on Track with Your Fitness Goals and Still Enjoy Your Summer
02 Jul 2024
Contributed by Lukas
Summer is officially here - itâs my favorite time of year! Itâs also a time that seems to throw so many of us off track with our health and fitnes...
118. My Top Supplements for Maintaining My Body and Health At Age 43
25 Jun 2024
Contributed by Lukas
Todayâs episode is all about supplements - those trusty aids that really can positively impact your fitness journey! Honestly, the majority of suppl...
117. Juicing, Detoxing, and Intuitive Eating: My Honest Take on These Popular Trends
18 Jun 2024
Contributed by Lukas
In todayâs episode, Iâm diving into 3 popular health trends that Iâm frequently asked about - juicing, detoxing, and intuitive eating! With all ...
116. Social Gatherings Without Guilt: Tackling Food and Drink Pressure From Others
11 Jun 2024
Contributed by Lukas
In todayâs episode, I want to dig into a topic that has been coming up a lot in conversations Iâve been having with sooo many ladies lately: the u...
115. Food Timing and Workouts: What Really Matters for Your Fitness Goals
04 Jun 2024
Contributed by Lukas
Iâm fresh from celebrating my 43rd birthday + my daughter's graduation and party; honestly, there were sooo many celebrations during the month ...
114. Real Talk: Stop Overcomplicating Your Health & Fitness if You Want to Achieve Long-Term Results
28 May 2024
Contributed by Lukas
Today is a pretty special day - itâs my 43rd birthday!! After a pretty fun (but also VERY chaotic) last couple of weeks celebrating my daughterâs ...
113. Navigating Busy Seasons and Staying Consistent with Your Fitness Goals
21 May 2024
Contributed by Lukas
I donât know about you, but the month of May has been pretty crazy, and has flown by! Between Motherâs Day, my wedding anniversary, my birthday, a...
112. Unf*ck Your Fitness with Intentionality
14 May 2024
Contributed by Lukas
Todayâs episode topic isnât necessarily groundbreaking information, or anything youâve never heard before, but..itâs pretty damn important! Wh...
111. Understanding the Smart Scale and How It Can Transform Your Health and Fitness
07 May 2024
Contributed by Lukas
Todayâs episode is covering a VERY requested topic Iâve gotten lately - the smart scale!I personally use the RENPHO Smart Scale, and I absolutely ...
110. Learning to Pivot and Embrace Change on Your Fitness Journey
30 Apr 2024
Contributed by Lukas
Iâve been noticing a common theme when working with my clients lately - itâs also something that Iâve experienced myself, and have come to reali...
109. The Importance of Fixing Your Relationship with the Scale
23 Apr 2024
Contributed by Lukas
Have you ever felt like the scale is basically your worst enemy when it comes to your health and fitness??I hear often from the ladies I work with tha...
108. How I Approach Fitness: Consistency and Patience
16 Apr 2024
Contributed by Lukas
I will say this forever....consistency is the key to getting the healthy, fit body you want. Patience plays a big part as well. I started my Spring cu...
107. The Up's and Down's of My Career Journey: From Hairstylist to Personal Trainer
09 Apr 2024
Contributed by Lukas
Whether you are just curious about my journey from hairstylist to Beachbody coach to full time personal trainer or if you would like to help others in...
106. Energy Balance: A Healthy Way to View Macros and Movement
02 Apr 2024
Contributed by Lukas
The entire point of unf*cking your fitness is to think about things differently, in a way that actually works, so you can stop the diet cycle you are ...
105. How To Approach Health and Fitness With Your Kids
26 Mar 2024
Contributed by Lukas
This episode is a great conversation about how to approach the topic of health and fitness with your kids. I get asked about this commonly and I feel ...
104. No One Is Coming To Save You...
19 Mar 2024
Contributed by Lukas
This episode is full of tough love and truth bombs!I think you will really enjoy and appreciate my thoughts on this topic "No one is coming to sa...
103. Embracing Carbs: Your Body Needs Them!
12 Mar 2024
Contributed by Lukas
Carbs have been demonized for far too long, and it's time to set the record straight. We have made so much progress in the health and fitness spa...
102. The Unrealistic Beauty and Fitness Standards of Social Media
05 Mar 2024
Contributed by Lukas
I have felt bombarded on social media lately with ads of products promising to improve my face, my body, my digestion, my sleep (and just about everyt...
101. It's Not Too Late To Unf*ck Your Fitness
27 Feb 2024
Contributed by Lukas
Every season in my 15 year fitness journey has been a lesson in determination and grit...a test to see if I would quit or keep going! This current sea...
100. Mindset Shift: "This Sh*t Is Not Optional"
20 Feb 2024
Contributed by Lukas
The title pretty much says it all! "THIS SH*T IS NOT OPTIONAL".I see so many people approaching health and fitness with an optional mentalit...
99. Realistic Macro Tracking: How You Can Incorporate Macros Into Your Life Without the Stress
13 Feb 2024
Contributed by Lukas
Most of the ways I see other people approaching macros do not work for me. For example: Have you ever found yourself knee-deep in tupperware during a ...
98. 4 Traits That Will Hold You Back From Ever Reaching Your Goals
06 Feb 2024
Contributed by Lukas
Do you get stuck wondering why it feels like you never get any closer to making progress or reaching your goals? Sometimes you even feel like you ar...
97. Real Talk: Why a January Slow Start Can Lead to Making Resolutions That Stick
30 Jan 2024
Contributed by Lukas
I'm dishing out some real talk about those New Year's resolutions. You know, those promises we all make to ourselves as the previous year fa...
96. Creating Your Perfect Fitness Plan: Workouts, Rest, and Home Gym Essentials
23 Jan 2024
Contributed by Lukas
I am answering some common questions about workouts in this episode.How to create a workout routine and schedule. How and when to incorporate cardio ...
95. The Macro Mindset and How To Set Up Your Macro Targets
16 Jan 2024
Contributed by Lukas
This episode covers two important topics: The mindset you need to see success with macros and the correct way to find your calorie/macro goals.If you ...
94. The 75 Hard Challenge: My Thoughts On This Hardcore Program
09 Jan 2024
Contributed by Lukas
The 75 Hard Challenge - The 75 Day Tactical Guide to Winning the War with Yourself. I get a lot of questions about this program: whether or not I have...
93. 4 Tips to Reach Your Goals in 2024
02 Jan 2024
Contributed by Lukas
This is the first episode of 2024 and it's going to start your year off in a great way! We're talking about the 4 things you need to do to c...
92. Exposing Fitness Industry BS: The Truth Behind "Snatched Waists" and Clever Marketing
26 Dec 2023
Contributed by Lukas
Let's chat about the current most popular fitness trends I am seeing all over Instagram! I can't get on social media for any amount of time ...
91. Real Talk: Understanding and Tracking Macros is Essential For Long Term Success
19 Dec 2023
Contributed by Lukas
I believe that you do have to understand and track macros to really have success in your health and fitness journey. I don't know if I have ever ...
90. Unf*cking Your Life: A Deep Dive into Stress, Its Effects, and How to Manage It
12 Dec 2023
Contributed by Lukas
I know how exhausting, overwhelming and stressful this time of year (...or any time of year if we are being honest) is. Which is exactly why you need ...
89. How My Fitness Journey Changed My Life For The Better
05 Dec 2023
Contributed by Lukas
It sounds a bit cheesy to say "macros and workouts changed my life" but, honestly, they did. When I really took the time to look back on my ...
88. Breaking the Holiday Guilt Cycle
28 Nov 2023
Contributed by Lukas
Are you struggling to reset after indulging in the holiday yumminess? A lof of my clients are too! You are probably feeling disappointed that you ate ...
87. My Best Tips To Manuever The Holiday Season With A Healthy Mindset
21 Nov 2023
Contributed by Lukas
Are you tired of feeling stress and guilt about enjoying the holidays? Overthinking every party and every meal? Thinking you have messed up and lost a...
86. How To Make Fitness Fit Into Your Life ... Not The Other Way Around
14 Nov 2023
Contributed by Lukas
I remember feeling like fitness was something I would never be able to fit into my life... not long term anyway. I felt like I was constantly giving...
85. Navigating Sickness in Your Fitness Journey
07 Nov 2023
Contributed by Lukas
Sometimes it's hard to know whether you should hit the gym or hit snooze when you are feeling under the weather. Sickness is something I used to ...
84. The Real Deal About Fitness Plateaus
31 Oct 2023
Contributed by Lukas
Have you ever felt stuck in your fitness journey? Wondering why you're not seeing results despite all your hard work? Feel like you should be see...
83. 6 Steps To Starting A Successful Fitness Journey
24 Oct 2023
Contributed by Lukas
I know it's frustrating not to know the exact steps to take when starting a fitness program. Do you start with nutrition? Do you start with worko...
82. Why We Struggle To Get Back on Track After Traveling
17 Oct 2023
Contributed by Lukas
Have you ever felt overwhelmed by the thought of jumping back into routine after a trip or vacation? You're not alone. In this episode I chat abo...
81. How to Find Consistency in Your Fitness Journey While Listening To Your Body's Needs
10 Oct 2023
Contributed by Lukas
Are you struggling to find a balance between staying consistent with your fitness routine while also understanding and listening to your body's n...
80. Embracing Your Unique Fitness Journey: Letting Go of Comparison and Unrealistic Timelines
03 Oct 2023
Contributed by Lukas
It's time to talk about the reality of our fitness journeys. Have you ever found yourself feeling lost in the comparison and self-doubt... feel...
79. The Importance Of Consuming Enough Protein
26 Sep 2023
Contributed by Lukas
I know protein is not a topic most people get excited about.... but I do. This episode is all about the importance of consuming enough protein and I t...
78. How to Make Fitness Part of Your Daily Life
19 Sep 2023
Contributed by Lukas
Do you ever get caught wondering if your fitness journey will ever feel like a lifestyle? What would that look like for you? Will it ever feel easy ...
77. Calorie and Carb Cycling: Beneficial or Unnecessary?
12 Sep 2023
Contributed by Lukas
I am sure you have heard of calorie and carb cycling and have probably wondered if it is beneficial for your health and/or weight loss journey. In thi...
76. The Hard Truth: Why You Need To Stop Giving Up On Yourself
05 Sep 2023
Contributed by Lukas
What if the only thing holding you back from achieving your fitness goals was your mindset and the fact that you keep giving up? Would you be willing ...
75. Your Guide to Understanding and Implementing Progressive Overload
29 Aug 2023
Contributed by Lukas
Progressive overload is a pretty popular term in the online space these days and I want to give you my thoughts about it. Instead of it being another ...
74. 11 Truths You Need To Know About Fitness and Life
22 Aug 2023
Contributed by Lukas
Are you ready for some real talk about fitness and life? This episode covers 11 topics that I really want you to know my thoughts on. Everything from ...
73. Improving Your Workout: Rest, Pre-Workout Meals and Stretching Strategies
15 Aug 2023
Contributed by Lukas
In this episode I'm going to shed light on some technical aspects that I often find my clients questioning. We'll be reviewing the importanc...
72. How To Achieve True Happiness In Your Fitness Journey
08 Aug 2023
Contributed by Lukas
Have you ever focused so hard on the number on the scale dropping...assuming that's where you will find happiness? Do you tend to associate a ton...
71. Building Your Dream Body: 4 Non-Negotiable Steps
01 Aug 2023
Contributed by Lukas
Ever felt overwhelmed by the fitness industry's flashy images, constant product sales and unrealistic expectations? I've been there, and I&a...
70. How To Deal With Negative People In Your Fitness Journey
25 Jul 2023
Contributed by Lukas
I get a little spicy in this episode! I have been on my own fitness journey for 14 years and I have heard it all. So many comments and opinions on m...
69. The Importance Of Slowing Down In Life And Fitness
18 Jul 2023
Contributed by Lukas
I know it's easy to think that if you are not seeing the results you want with your workouts that you need to push harder.... do more. But does...
68. My Favorite Tips To Make Macro Tracking Simple
11 Jul 2023
Contributed by Lukas
Macro tracking is one of the most confusing and daunting topics for my newer clients and for people that are new to fitness. It used to be very overwh...
67. The Benefits of Body Recomposition VS. Weight Loss
04 Jul 2023
Contributed by Lukas
I spent a lot of years chasing weight loss... when what I really wanted was to change my body composition. If I knew then what I know now I would have...
66. How To Set Up Your Environment For A Successful Fitness Journey
27 Jun 2023
Contributed by Lukas
Your environment can be the reason you succeed or the reason you fail in your fitness journey.In this episode I am not talking about morning routines,...
65. The Marathon Mindset: How To Prepare, Set Your Pace and Settle Into Your Fitness Journey
20 Jun 2023
Contributed by Lukas
Mindset shifts are HUGE! Once you can think about your fitness journey in a way that makes sense to you the work becomes easier. A new outlook can rea...
64. The Unsexy Truth About Gaining Inner Confidence
13 Jun 2023
Contributed by Lukas
Buckle up for some real talk in this episode!As someone who has struggled with inner confidence I often get sick of hearing or seeing cheesy quotes th...
63. Real Talk: How I Stay Fit At Age 42
06 Jun 2023
Contributed by Lukas
I just turned 42 years old. I don't think of 42 as "old" but I did grow up (for whatever reason) believing that we should naturally...
62. Fat Loss: What You Need To Know
30 May 2023
Contributed by Lukas
Fat Loss is not one of those super exciting topics but it really is something I enjoy talking about.If I am being honest... part of the reason you can...
61. 6 Physical Signs You Are Not Eating Enough
23 May 2023
Contributed by Lukas
I get this question often: "How do I know if I'm eating enough?"Your body is smart and chances are it's giving you signals to let ...
60. Why "Eating Healthy" Isn't Enough To Lose Weight And Keep It Off
16 May 2023
Contributed by Lukas
The most common thing I hear from women that come to me for help with weight loss is "I eat pretty healthy so I don't know why I'm not ...
59. The Importance Of Mental Health In Your Fitness Journey
09 May 2023
Contributed by Lukas
The diet cycle and the constant obsession with your body can wreak havoc on your mental health. It's draining, it can make you feel like you are ...
58. Mindset Shift: How To Stop Falling Off Track On The Weekends
02 May 2023
Contributed by Lukas
So many of my clients struggle with "falling off track on the weekends". They are able to stick to their plan during the week and then blo...
57. How To Stop The Unhealthy Habits That Keep You Stuck In Your Fitness Journey
25 Apr 2023
Contributed by Lukas
This might be one of my favorite topics and favorite episodes. If there is one think I am a master of ... it's a habit!!Habits are hard to break....
56. Sneak Peek: How I Make The Switch From Winter Goals To Spring Goals
18 Apr 2023
Contributed by Lukas
This episode is a sneak peek into how I personally switch my mentality, my nutrition and my workouts going from Winter to Spring. My goals for Winter ...
55. The #1 Skill You Need To Master To Get Into Amazing Shape
11 Apr 2023
Contributed by Lukas
Hitting your macros, getting at least 4 workouts in per week, executing proper form, drinking enough water, using high quality supplements... all of...
54. Your Lack Of Focus Is Keeping You Stuck In Your Fitness Journey
04 Apr 2023
Contributed by Lukas
Your focus determines your reality. When you are feeling stuck and overwhelmed in your fitness journey it's often because you lack focus. You are...
53. Understanding Maintenance Calories: How to lose weight and keep it off for life.
28 Mar 2023
Contributed by Lukas
In this episode I am talking all about maintenance calories. What they are, how to find yours and why they are so important. This will help you lose w...
52. 4 Things I Wish I Knew When I Started My Fitness Journey
21 Mar 2023
Contributed by Lukas
If I could go back and begin my fitness journey all over again there are SO many things I would do differently! Starting with focusing on being strong...
51. How To Maintain Motivation On Your Fitness Journey
14 Mar 2023
Contributed by Lukas
Do you ever look at someone and wonder how they are motivated to workout all the time?! I have definitely struggled HARD with feeling motivated in the...
50. 7 Ways To Prevent Workout Boredom
07 Mar 2023
Contributed by Lukas
Keeping your workouts fresh and exciting while still seeing results can be a really BIG battle in your fitness journey. In this episode I talk about 7...
49. The Importance Of Having A Healthy Relationship With Food
28 Feb 2023
Contributed by Lukas
A healthy relationship with food is one of my favorite things to talk about and to help my clients improve. I struggled hard with the diet cycle, thin...
48. 3 Ways To Get Back On Track Quickly
21 Feb 2023
Contributed by Lukas
If you feel like you're constantly falling off track with your fitness... LET'S TALK! I've got a few tips for you!I know it's frus...
47. Setting Standards Instead Of Goals Can Help You Take Action
14 Feb 2023
Contributed by Lukas
In this episode I go into detail about how the simple mindset shift of setting STANDARDS instead of GOALS can help you take action. I have a lot of cl...
46. How To Stop "Out Of Control" Eating
07 Feb 2023
Contributed by Lukas
Late-night bottomless snacking, eating out of boredom, mindless "out of control" eating ... does sounds like you? If you've ever stru...
45. My Secret: How I Stay Fit Year Round
31 Jan 2023
Contributed by Lukas
I am excited to share with you exactly how I eat to keep my body in shape year-round. It's the most simple way to build and maintain your body.I ...
44. Macro Tracking For Beginners
24 Jan 2023
Contributed by Lukas
Macro tracking can be overwhelming.... am I right?!There is so much information on the internet and each person you look up to on social media seems t...
43. How To Make Progress With Minimal Workout Equipment
17 Jan 2023
Contributed by Lukas
If you think you need a ton of workout equipment to see results in your fitness journey this podcast should change your mind! Most of my clients start...
42. Why You Should Not Use The Scale To Measure Your Success
10 Jan 2023
Contributed by Lukas
I work with so many clients that almost quit their fitness journey if the number on scale doesn't go down as quickly as they would like....Sound ...
41. How To See Results in 2023
03 Jan 2023
Contributed by Lukas
Happy New Year! If you are anything like me, you have set a New Year's resolution or some new goals that include losing weight, toning up or ge...
40. My Thoughts to Wrap Up 2022
27 Dec 2022
Contributed by Lukas
Todayâs episode is a special one for me, not only because it's the last one for 2022, but itâs also my 40th episode!As we wrap up 2022, I rea...
39. The 3 Phases of Fitness
20 Dec 2022
Contributed by Lukas
When it comes to your fitness journey, I donât think most people realize that you shouldnât be doing the same thing forever (like constant dieting...
38. The Hard Truth About Disordered Eating
13 Dec 2022
Contributed by Lukas
I really want to bring awareness to something that I know can be triggering for some to hear, but I also know itâs extremely important for me to sha...
37. My Top 3 Tips to Help You Enjoy this Holiday Season
06 Dec 2022
Contributed by Lukas
Weâre officially into the holiday season, and the final month of 2022-pretty crazy, right?!This time of year can bring about a lot of emotions for p...
36. 11 Tips to Help You Feel More Confident in the Gym
29 Nov 2022
Contributed by Lukas
Something I hear often from the ladies I work with is that they struggle going to the gym, and when they do, they donât feel confident being there. ...
35. Why Your Fitness Journey is Going to Take Longer Than You Want It to
22 Nov 2022
Contributed by Lukas
In reality, you probably know your fitness journey is going to take longer than you want it to, but..you want it to happen as quickly as possible too....