Afleveringen
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Hey hey beautiful human!
Let me ask you something. Were you ever taught that more cardio means better results, soreness means your workout counts, eating less is the fastest way to change your body, pain means progress, or you need a gym to get a real workout?
If so, you are definitely not alone. A lot of us built our early fitness routines around these rules because they sounded disciplined, serious, and like the "right" way to get results. And when they did not work, we usually blamed ourselves instead of questioning the advice.
But here is the truth: some of the fitness rules we were handed were never actually helping us. In this episode of Embrace Your Real, I'm breaking down five outdated fitness beliefs, what we now know actually works, and how letting go of these rules can help you train smarter, fuel better, recover well, and finally make progress that lasts.
What's Discussed:
Why more cardio does not automatically lead to better body composition results
Why soreness is not the best way to measure whether a workout was effective
How under-eating can work against your metabolism, muscle, energy, and long-term progress
Why "no pain, no gain" can lead to injury, burnout, and inconsistent results
Why you do not need a gym to build real strength when you have a smart, progressive dumbbell plan
How to let go of the rules that keep you stuck and start focusing on what actually moves your body forward
Working hard without seeing the results match your effort usually means it is time to look at the rules behind your routine. This episode will help you spot the outdated fitness beliefs you may still be following and replace them with an approach that actually supports your body.
For a structured strength plan that takes the guesswork out of your workouts, the Movement With Julie app is there for you. You'll get new workouts every week, how-to videos for every exercise, 30-minute and 60-minute options, and a plan you can follow at home or in the gym. Head to movementwithjulie.com to get started.
And if nutrition is where you feel stuck, Macro Counting Made Simple will help you understand how to fuel your body instead of constantly trying to eat less.
If you loved this episode, you'll also love Episode 636: 5 Fitness Habits That Are Secretly Sabotaging Your Results. It is the perfect follow-up if you are ready to spot the habits that may be keeping you stuck and replace them with habits that actually support your goals.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Bathing suit shopping can bring up a lot more feelings than it should. You walk in looking for something cute for summer, and suddenly one tiny piece of fabric has you questioning your body, your confidence, and whether you even want to go to the pool anymore.
But please hear this: your body is not the problem. Bathing suits are just hard to find sometimes. They have to fit your chest, hips, butt, torso, thighs, waist, rib cage, and everything in between, so of course the process can feel frustrating.
In this episode of Embrace Your Real, I'm sharing nine practical tips to help make bathing suit shopping feel less dramatic, less defeating, and a whole lot more doable. From ignoring trends and buying the size that actually fits to choosing the right support, cover-ups, and try-on environment, this episode will help you find a suit that lets you enjoy your summer instead of obsessing over every little adjustment.
What's Discussed:
Why bathing suit shopping feels hard for so many women, regardless of body shape or confidence level
How a cute cover-up can help you feel more styled, supported, and at ease
Why you should shop for the support your body actually needs instead of what looks cute on the hanger
How trying suits on at home can save you from the dressing room spiral
Why asking another woman where she got her swimsuit can be one of the best shopping hacks
How to tell whether a suit gives you freedom or turns into a full-time adjustment job
Why the most important thing you can do after putting your suit on is focus on the day, not the suit
If bathing suit shopping usually leaves you feeling defeated, this episode is your reminder that the perfect suit is not the one that makes your body look like someone else's. It is the one that lets you move, swim, laugh, eat, chase your kids, sit in the sun, take photos, and actually be part of your summer.
If you loved this episode, I know you'll also love Episode 621: My Best Tips for Feeling Confident in Your Body. It will help you keep building the kind of confidence that lets you show up for your life, even on the days when your body image feels loud.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Zijn er afleveringen die ontbreken?
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Hey hey beautiful human!
Most of us have been told to stop comparing ourselves to other people, and honestly, that advice sounds good until you remember that your brain does not really work that way. You can tell yourself to stay in your own lane, but then you open your phone, see someone else's body, progress, or routine, and suddenly your brain is already measuring before you even meant to.
So maybe the goal is not to stop comparing completely. Maybe the goal is to stop comparing yourself to people whose full story you do not know, and start comparing yourself to the one person you actually have enough context for: you.
In this episode of Embrace Your Real, I'm breaking down why comparison is not always the enemy, how to tell when it is helping versus hurting you, and how to look back at your own progress without turning it into a shame spiral.
What's Discussed:
Why comparison is a natural brain function, not a personal flaw
Why external comparison usually leaves you feeling worse
How your brain compares your behind-the-scenes to someone else's highlight reel
Why your past self can become either a source of shame or a record of growth
How to compare yourself to yourself in a way that is specific, honest, and forward-moving
Why tracking your progress can build confidence when you use it as evidence, not judgment
If you loved this episode, you'll also love: Episode 540: Why Beating Yourself Up Isn't Helping You Reach Your Goals. It pairs perfectly with this conversation because it helps you stop turning progress into another reason to judge yourself and start using it as something that supports you.
Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to movementwithjulie.com and get started inside the Movement With Julie app.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Hey hey beautiful human!
Summer has a way of making us feel a little more aware of our bodies than usual. The swimsuits, the pool days, the photos, the warmer weather, and being around other bodies can bring up thoughts you may not have been dealing with the rest of the year.
And even if you have been showing up for yourself, working on your relationship with your body, and trying to feel more confident, summer can still catch you off guard.
In this episode of Embrace Your Real, I'm sharing three honest reminders I want you to carry with you this season. There are no strategies or action steps in this one. Just the words I want you to come back to when your body image feels loud, when comparison starts creeping in, or when you feel tempted to sit out of your own life because you do not feel your best.
What's Discussed:
Why swimsuit season can bring up body image struggles, even when you have done a lot of inner work
Why the people who love you are not focused on the things you are picking apart
How to remember what you bring to the room beyond how you look
Why your body deserves grace after everything it has carried you through this year
How summer can make comparison feel louder and less fair
Why comparing your real life to someone else's curated moment will never give you the full truth
How to let the authentic version of you show up, get in the photo, get in the water, and enjoy your life now
If summer has been making you feel more self-conscious than confident, this episode is your reminder that you do not have to wait for some future version of yourself to enjoy the season you are already in. You are allowed to show up, be present, and make memories in the body you have today.
If you have been wanting a place where you can feel strong, capable, and supported by women who understand what it is like to keep showing up in real life, head to movementwithjulie.com and get started inside the Movement With Julie app.
If you loved this episode, you'll also love Episode 628: 4 Ways to Talk to Yourself Like Someone You Actually Love. It will help you keep practicing the kind of inner dialogue that supports you, especially on the days when body image feels hard and you need to come back to a more loving way of speaking to yourself.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Summer always sounds fun until your routine suddenly disappears. The kids are home more, weekends fill up fast, vacations happen, BBQs are on the calendar, pool days run long, and somehow your workouts, protein, steps, water, and goals start feeling like way too much to keep up with.
And when life gets busy like that, it is so easy to think, "Well, I guess I'll just start over when things calm down."
But I do not want summer to become the season where you feel like you are either doing everything perfectly or doing nothing at all. You do not need a perfect routine to keep taking care of yourself. You just need a simple baseline you can come back to when life feels full.
In this episode of Embrace Your Real, I'm sharing the minimal effective dose for your workouts and nutrition when summer gets chaotic. I'll walk you through the few habits that matter most so you can keep showing up, maintain your strength, support your energy, and stay connected to your goals without turning your health into another full-time job.
What's Discussed:
Why summer is the perfect time to focus on a realistic baseline instead of chasing perfection
How two dumbbell workouts a week can still help you stay strong when your schedule is packed
Why protein should be your first focus when meals feel random or unpredictable
Why 7,000 steps a day can be a more doable movement goal during busy seasons
How to add more daily movement without turning everything into a formal workout
Why hydration needs extra attention when heat, travel, and summer activities pick up
If summer usually makes you feel like your goals are slipping away, this episode will help you find a better middle ground. You'll learn how to simplify, stay consistent, and keep promises to yourself in a way that actually fits your real life.
Ready to have your workouts planned for you so you can stay consistent without guessing what to do next? Head to movementwithjulie.com and get started inside the Movement With Julie app.
If nutrition feels confusing, especially when your summer schedule is all over the place, Macro Counting Made Simple will help you understand your protein, carbs, and fats so you can fuel your body with more confidence and less stress.
If you loved this episode, you'll also love Episode 640: Why Summer Is Actually the Best Time to Start Counting Macros. It will help you see why summer does not have to pull you away from your goals, and how macro counting can actually give you more flexibility when life feels full.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Hey hey beautiful human!
Have you ever noticed how something that started as taking care of yourself slowly turned into something that feels heavy? You still want to work out, you still want to eat well and you still care about your health. But somewhere along the way, it stopped feeling good and started feeling like pressure. Like something you have to keep up with, something you are constantly falling behind on, something that quietly makes you feel like you are not doing enough.
And when it starts to feel like that, it makes sense why it becomes harder to show up. Not because you do not care, but because it no longer feels like something that is actually taking care of you.
In this bonus episode of Embrace Your Real, I'm walking you through what usually causes that shift, and how to bring your health back to something that feels supportive, sustainable, and actually good to show up for again.
What's Discussed:
Why health habits stop feeling like self-care and start feeling like pressure
How chasing outcomes like weight or numbers can disconnect you from how you actually feel
Why working out from a place of punishment changes your entire relationship with movement
How joy plays a bigger role in consistency than most women realize
Why routines that do not fit your real life are the fastest way to burn out
How small shifts in intention can make your habits feel like something you want to return to
If you loved this episode, you'll also love: Episode 540: Why Beating Yourself Up Isn't Helping You Reach Your Goals. It pairs perfectly with this conversation and helps you approach your goals from a more supportive place.
Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to movementwithjulie.com and get started inside the Movement With Julie app.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Hey hey beautiful human!
There is nothing more frustrating than doing the workout, checking off every set, and still wondering if the right muscles even got the message. You feel tired, you know you worked hard, but your glutes are quiet after glute day, your arms take over on back day, and suddenly the issue is not whether you are consistent. It is whether the effort you are putting in is actually going where you think it is.
What most women do in that moment is assume they need to do more. More weight, more exercises, more intensity. But the missing piece is usually not more effort. It is where that effort is actually going.
Not sure how to tell the difference between a workout that simply made you tired and a workout that actually trained the muscle you wanted to build? In this episode of Embrace Your Real, I'm breaking down what the mind-muscle connection is, why it changes the way your body responds to training, and the simple cues you can use in your next workout to finally feel the muscles you are trying to build.
What's Discussed:
Why moving the weight does not always mean you are training the muscle you think you are
How your body finds the easiest way through a movement and lets stronger muscles take over
Why glute exercises can turn into quad or lower-back work without you realizing it
Why going heavier can sometimes make the connection worse, not better
How slowing down each rep helps you keep tension where it belongs
Why visualization, touch, and simple cues can help your brain find the target muscle
If you loved this episode, you'll also love: 7 Reasons You've Stopped Seeing Results After Years of Training because it builds on this exact problem and helps you understand what else might be keeping your progress stuck even when you are doing the work.
Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to movementwithjulie.com and get started inside the Movement With Julie app.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Hey hey beautiful human!
Most women know they need rest days, but a lot of them have never been taught what a rest day is actually supposed to do. So they skip the workout, sit on the couch, scroll for hours, stay up too late, maybe eat less because they "did not earn it," and then come back to training still tired, still flat, and confused about why they do not feel recovered.
That is the difference between simply not working out and actually recovering. One gives your body a break from training, but the other gives your body the sleep, fuel, gentle movement, and mental space it needs to repair, rebuild, and come back stronger.
In this bonus episode of Embrace Your Real, I'm breaking down why rest is not something you earn, why rest day guilt can quietly work against your progress, and how to make your recovery days actually support the results you are working so hard for.
What's Discussed:
Why there is a real difference between a recovery day and just not working out
What your body is actually doing on rest days and why it needs support to do it well
How passive rest can leave you feeling just as tired, or even more drained, than before
Why rest day guilt keeps your body in a stress response and works against your recovery
How gentle movement, better sleep, and proper fueling help your body repair and rebuild
How protecting your mental space on rest days matters just as much as the physical side
If you have ever finished a rest day and still felt off, or guilty, or like you should have done more, this episode is going to shift the way you see that part of your routine.
Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to movementwithjulie.com and get started inside the Movement With Julie app.
If you loved this episode, you'll also love: Episode 413: The Importance of a Rest Day. It will help you take everything you learned here and apply it in a way that protects your results instead of quietly undermining them.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Hey hey beautiful human!
Have you felt it lately?
You open your phone, you scroll for a few seconds, and suddenly you are looking at transformation photos, smaller bodies being praised, and a version of "progress" that feels very different from what you have been working toward. And even if a part of you knows better, there is another part that quietly wonders if you are doing something wrong.
That feeling is not random. It is what happens when the message is everywhere and it keeps finding you, even when you are not looking for it.
In this episode of Embrace Your Real, I'm talking about why this cultural shift is hitting so hard right now, what chasing extreme thinness actually costs a woman's body, and how to stay grounded in what you are building when the noise starts getting loud.
What's Discussed:
Why this current "skinny trend" feels more intense than past body trends
How constant exposure through social media changes the way we experience comparison
The long-term impact of chronic restriction on metabolism, bone health, and overall well-being
The mental toll of chasing a number and how it quietly takes over your life
Why strength, nourishment, and consistency will always outlast any trend
Simple ways to protect your mindset when comparison starts creeping in
If you loved this episode, you'll also love: Episode 540: Why Beating Yourself Up Isn't Helping You Reach Your Goals. It builds on this conversation and helps you shift out of the self-criticism that so often comes up when comparison starts creeping in.
Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to movementwithjulie.com and get started inside the Movement With Julie app.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Hey hey beautiful human!
Every summer, so many women tell themselves the same thing. They will start in September, get back on track after vacation, or wait until life feels more structured again. And honestly, it makes sense why summer feels like the wrong time to start something new, because there are BBQs, restaurant dinners, travel plans, kids at home, and days that do not follow the usual routine.
But that is exactly why summer can be the best time to start counting macros. If you can learn how to fuel your body in the middle of real life, with social meals, looser routines, and more activity already built into your days, you are not building a habit that only works when everything is perfect. You are building one that can actually last.
In this bonus episode of Embrace Your Real, I'm breaking down why the "I'll start in September" mindset keeps so many women stuck, why your body may need more fuel in summer than you realize, and how macro counting can help you feel more confident, steady, and in control without putting your life on pause.
What's Discussed:
Why waiting until September often turns into the same cycle all over again
Why summer activity can increase your body's need for consistent fuel
How underfueling can show up as cravings, low energy, and workouts that feel harder than they should
Why BBQs, vacations, and restaurant meals are not setbacks when you understand macros
How summer gives you the chance to build consistency in real-life situations
Why learning your numbers now can make autumn feel easier before it even begins
Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to movementwithjulie.com and get started inside the Movement With Julie app.
If you loved this episode, you'll also love: Episode 542: Why Adjusting Your Macros Matters When You Increase Your Exercise. It will help you take the awareness you built here and apply it in a practical way as your training evolves.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Have you ever had one of those seasons where you are doing the things you are "supposed" to do, but your body still feels like it is not catching on? You are showing up for your workouts, trying to eat well, doing your best to stay consistent, and yet your cravings feel stronger, your sleep feels off, your energy feels all over the place, and your progress feels slower than it should.
If that is where you are, I do not want you to jump straight to blaming your discipline, because there may be something much deeper going on. It may be that your body has been living under more stress than you realize, and when cortisol stays elevated for too long, it can change the way your body holds fat, protects muscle, manages hunger, recovers from workouts, and responds to the effort you are putting in.
In this episode of Embrace Your Real, I'm breaking down what cortisol is actually doing in your body, why stress and undereating can quietly keep each other going, and what it looks like to support your body in a way that helps your results finally match the work you are doing.
What's Discussed:
Why cortisol is not the enemy and what happens when it stays elevated for too long
How chronic stress can affect fat storage, muscle, sleep, cravings, and recovery
Why undereating can become a hidden stressor that keeps your body in survival mode
Why "just stress less" is not realistic advice for women carrying full lives
How fueling consistently can help your body feel safe enough to change
Why sleep, intentional movement, and simple nervous system support matter more than you think
Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to movementwithjulie.com and get started inside the Movement With Julie app.
If you loved this episode, you'll also love: Episode 540: Why Beating Yourself Up Isn't Helping You Reach Your Goals
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Hey hey beautiful human!
Creatine is everywhere right now. Powders, gummies, influencers talking about it like it is the missing piece to finally getting stronger, building muscle, and seeing results.
And when something shows up that often, it is easy to start wondering if you are falling behind by not taking it too.
But here is the truth. Creatine is not a magic fix, and it is not something you need in order to see results.
In this episode of Embrace Your Real, I break down what creatine actually is, how it works in your body, and whether it is something that makes sense for you based on your goals, your routine, and your current season of life.
What's Discussed:What creatine actually is and why your body already produces it
Why women often respond well to creatine supplementation
How creatine helps improve strength, performance, and workout output
The truth about muscle building and why creatine supports the process, not replaces it
How creatine can benefit your metabolism and long-term health
The surprising brain benefits of creatine, especially during stressful or busy seasons
How creatine may support energy during certain phases of your cycle
Why the scale may go up at first and what that actually means
If you have been seeing creatine everywhere and wondering if you should start taking it, this episode will help you make a clear, confident decision without pressure or confusion.
Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to movementwithjulie.com and get started inside the Movement With Julie app.
If you loved this episode, you'll also love: 325: Why You Need Protein to Build the Body You Want. And once you know why, Episode 371: 8 High Protein Recipes for Hitting Your Macros will give you the practical tools to actually hit your target every day.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Hey hey beautiful human!
Most women with only 30 minutes to spare talk themselves out of working out before they even start. Is this even worth it? Should I just wait until I have more time? And when they do show up, they either rush through something random or spend half of it feeling guilty that it is not longer.
But a 30-minute workout is not a watered-down version of a real workout. It is a different kind of session with its own rules. And when you follow those rules, it is just as effective as anything longer.
In this episode of Embrace Your Real, I walk you through exactly how to structure a short session so it actually moves you toward your goals, not just makes you feel like you did something.
What's Discussed:
Why the mindset you bring to a short session determines everything about how it goes
The exact circuit structure that makes 30 minutes work as hard as a longer session
Why the weight you are lifting matters more in a short session than a long one
Why abandoning your weekly split when time is tight is quietly stalling your progress
How to use rest periods strategically so not a single minute goes to waste
Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to movementwithjulie.com and get started inside the Movement With Julie app.
If you loved this episode, you'll also love: Episode 542: Why Adjusting Your Macros Matters When You Increase Your Exercise. It will help you take the awareness you built here and apply it in a practical way as your training evolves.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Hey hey beautiful human!
When results stall, the first instinct is always to do more. More cardio. Less food. Harder workouts. But what if the thing getting in the way has nothing to do with any of that?
Most women who feel stuck are already showing up. They are consistent. They are trying. And the habits that are quietly working against them are the ones they would never think to look at because they do not look like fitness habits at all.
In this episode of Embrace Your Real, I walk you through those five things that are secretly sabotaging your results and what to do about each one tonight.
What's Discussed:
Why dehydration is tanking your performance and sending false hunger signals without you realizing it
Why working out every day does not cancel out sitting for the other twelve hours
Why doing cardio you dread is keeping cortisol elevated and actively working against your goals
What body checking is, why most women do it constantly, and why it is draining the joy out of the process
Why self-criticism is not keeping you accountable and what the research says actually works instead
Ready to find a program that fits into a real full life without requiring perfection? Head to movementwithjulie.com and get started inside the Movement With Julie app.
If you loved this episode, you'll also love: Episode 413: The Importance of a Rest Day. It will help you take everything you learned here and apply it in a way that protects your results instead of quietly undermining them.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Hey hey beautiful human! Can I ask you something honest? How much of your mental energy today went toward thinking about food? What you ate, what you should not have eaten, what you are planning to eat, whether you were good or bad?
Because here is something most women have never considered. You can have the most perfectly balanced plate in the room and still be deeply unhappy around food. And that disconnect, the anxiety, the guilt, the constant mental noise, is doing more damage to your health and your body than anything on your plate ever could.
In this episode I walk you through where a complicated relationship with food actually starts, five specific signs that yours might need some attention, and what food freedom genuinely looks like in real life. Not as a concept. In practice.
What's Discussed:
Where a complicated relationship with food actually starts and why it is not your fault
How the restriction cycle creates disordered thinking around food over time
Five specific signs that your relationship with food needs some attention
What food freedom actually looks like in real life
How to start building an approach to eating that feels like intention and peace at the same time
Ready to use macros as a tool for awareness and freedom instead of another rigid system to follow perfectly or abandon completely? Check out Macro Counting Made Simple at macrocountingmadesimple.com.
If you loved this episode, you'll also love: Episode 542: Why Adjusting Your Macros Matters When You Increase Your Exercise. It will help you take the awareness you built here and apply it in a practical way as your training evolves.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Hey hey beautiful human! This one is for the mom who made it through the newborn stage, finally feels like herself again, and is still somehow struggling to stay consistent with her health and fitness.
Because here is what nobody tells you. The school age years are their own kind of hard. Your schedule is no longer just yours to manage. It is dictated by school start times, pickup windows, sick days, and a never ending stream of things that need your attention right now. And the strategies that worked before kids, or even in early postpartum, were never designed for this season.
So if you have been blaming your discipline, stop. This is not a you problem. It is a season problem. And in this episode I am giving you three practical systems for staying consistent when your schedule belongs almost entirely to everyone else.
What's Discussed:
Why this is a season problem and not a discipline problem
The definition of consistency that is making women in this season feel like they are failing when they are actually not
How to anchor your workout to something that already exists in your day
Why shrinking your workout before skipping it changes everything
Why the movement that does not look like a workout counts more than you think
What to take away from today and how to stop letting a disrupted week convince you to quit
Ready to find a program that makes it easy to show up consistently even on the weeks when life is full? Head to movementwithjulie.com to get started inside the Movement With Julie app.
If you loved this episode, you'll also love: Episode 516: The Do's and Don'ts of Nourishing Your Body Postpartum. It pairs perfectly with everything we covered today.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Hey hey beautiful human!
When was the last time you actually enjoyed a regular Tuesday? Not a vacation, not a milestone, not a special occasion, just an ordinary day that felt like yours.If you are honest with yourself, it has probably been a while. And if you have been living in permanent almost there mode, always waiting for things to slow down, for the weight to come off, for the next season to finally be the one worth enjoying, this episode is going to hit different.
Because the life you have been waiting to enjoy? It is already happening. And today we are talking about how to actually show up for it.
What's Discussed:
Why so many driven women are living in almost there mode without even realizing it
The I'll be happy when trap and why it keeps joy permanently just out of reach
Why hustle culture has convinced us that pleasure has to be earned before it can be enjoyed
What small rituals actually do for your wellbeing according to research
Why saving things for special occasions is quietly telling yourself today is not enough
The personal joy list exercise and why you need to do it this week
If you want a movement that actually feels good to show up for, head to movementwithjulie.com to get started inside the Movement With Julie app.
This episode was made to be shared. Follow the podcast, leave a review, and send it to a friend who could use a reminder that her life is already worth loving.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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When your progress has stalled, your cravings feel out of control, and your body never fully recovers, the common instinct is to blame your training or your nutrition. But while those things matter, there is one thing that overrides all of it the moment it goes wrong, and most women never think to look at it. Sleep.
In this episode of Embrace Your Real, I walk you through seven specific things that are quietly disrupting your sleep and exactly what to do about each one tonight. And what you will find is that some of the habits you think are helping you are actually the ones working against you the most.
What's Discussed:
Why sleep is the missing piece most women never think to look at
Why skipping carbs at dinner raises cortisol overnight and wakes you up at 2 or 3am
How finishing intense workouts too late keeps your nervous system activated when it should be settling
Why chronically high cortisol leaves you wired but exhausted and what to actually do about it
The half life of caffeine and why your 3pm coffee is still in your system at 9pm
What social jet lag is and why inconsistent sleep and wake times are costing you recovery
Why a warm or bright bedroom is actively working against deep sleep
The one thing to start with tonight
If you want a program that takes recovery just as seriously as the training itself, head to movementwithjulie.com to get started inside the Movement With Julie app. Rest days are programmed intentionally into the weekly schedule so your body always gets what it needs to repair and change.
If you loved this episode, you'll also love: Episode 413: The Importance of a Rest Day. It will help you take everything you learned here and apply it in a way that protects your results instead of quietly undermining them.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Protein powder should be simple, but the supplement industry has made it anything but. With dozens of types, misleading labels, and marketing designed to confuse, most women end up buying something that does not work for their body, their goals, or their digestion, and then blaming themselves when it does not feel right.
In this episode of Embrace Your Real, I cut through all of it and give you a clear, practical guide to understanding what every main type of protein powder actually does, how to read a label without getting tricked, and how to figure out which one is the right fit for you. I also get into why bloating from protein powder is almost never about the protein itself, what collagen is actually missing that makes it an incomplete protein source, and why the best protein powder is simply the one you will actually use consistently.
What's Discussed:
Why protein powder causes so much unnecessary confusion and what this episode will clear up
What protein powder actually is and the one reason it exists
Whey concentrate, what it is, who it is for, and why it is the most straightforward starting point
Whey isolate, how it differs from concentrate, and why bloating may not be about the whey at all
Casein, why it digests differently, and when it actually makes sense to use it
Plant based protein, why pea and rice combined gives you a more complete profile, and what to watch on the label
Egg white protein, why it is having a moment, and who it works best for
Bone broth protein, what it actually supports, and why it is not a primary protein source
Collagen, what it is missing, and why it cannot replace a complete protein source
How to read a label without getting tricked, what to look for and what to avoid
The trial and error reality and how to figure out what actually works for your body
If you want clarity on how to calculate and hit your daily protein target in a way that actually works for your real life, check out Macro Counting Made Simple at macrocountingmadesimple.com
And if you want your training structured so your nutrition and recovery are always working together, head to movementwithjulie.com to get started inside the Movement With Julie app.
If you loved this episode, you'll also love: 325: Why You Need Protein to Build the Body You Want. And once you know why, Episode 371: 8 High Protein Recipes for Hitting Your Macros will give you the practical tools to actually hit your target every day.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Most people treat soreness as proof that a workout worked, the more destroyed you feel the next day the better the session must have been. But soreness is not a measure of effort or progress, and training through it the wrong way is one of the most common reasons people plateau, get injured, and end up taking more rest than they ever intended to.
In this episode of Embrace Your Real, I break down the science of what is actually happening in your body when soreness hits and why the conventional wisdom of either pushing through it or resting completely is getting it wrong. I also get into why active recovery beats both of those options in most cases, what protein, carbohydrates, hydration, and sleep are each doing for your recovery at a cellular level, and how smart programming eliminates the guesswork entirely so your body is always training hard and recovering smarter.
What's Discussed:
Why soreness is not proof your workout worked and what it actually means
What DOMS is, why it happens, and when it peaks
The difference between normal soreness and pain that is a genuine warning sign
Should you train through soreness and the honest answer
What active recovery actually is and why it beats complete rest
How to program around soreness so you never hit the same muscle group twice
Why protein is the most important recovery tool you have
Why carbohydrates matter more than most people realize after a hard session
How dehydration is quietly making your soreness worse than it needs to be
Why sleep is where most of your muscle repair actually happens
How to know when soreness is information and when it is a warning
If you want a workout program that already has recovery built into the structure so you are never guessing which muscles to train or when to pull back, head to movementwithjulie.com to get started inside the Movement With Julie app.
If you loved this episode, you'll also love: Episode 413: The Importance of a Rest Day.It will help you take everything you learned here and apply it in a way that actually protects your progress instead of quietly undermining it.
If you want more from me, be sure to check out…
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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