Embrace Your Real
Welcome to Embrace Your Real with me, Julie Ledbetter, a podcast where I empower you to just be you. My hope for you is to stop hating your body, picking a part every flaw, questioning your worth, doubting your strength, making excuses, and constantly starting over. I get it, I’ve been there. I know it feels like an impossible cycle to break, but let me tell you: I’ve successfully broken the decade long struggle, and over the last 8 years I have helped thousands of other woman do the same. I know it’s possible and that’s why I am here to ensure you do, too! Every episode, I dish you a dose of real talk and actionable advice for building the body you want, creating unshakable confidence and embracing your authentic self. Each week I share my secrets on how to honor your body with movement, nourish your body with exactly what it needs, and give you transformative mental shifts that will help you show up for your life in a powerful way. Are you ready to embrace your real? Let's get it, let's go!
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Anti-Hustle January: Progress Without Burnout
01/15/2026
Anti-Hustle January: Progress Without Burnout
This episode is for you if January already has you feeling behind, tired, and overwhelmed by the pressure to change everything at once. Instead of pushing harder or trying to force motivation after the holidays, we talk about releasing the urgency that leads to burnout, so you can move forward in a way that supports your body, your energy, and your real life. We walk through five reasons why an anti-hustle January leads to more sustainable progress, along with grounded truths to hold onto as you reset your expectations. This is about building stability before intensity, stacking small wins, and choosing habits you can actually repeat long after January is over. Here is what you will learn: • Why January pressure is artificial and why your body needs stability first • How hustle culture sneaks into fitness and health goals and leads to burnout • What progress without burnout actually looks like in this season • Why energy is a better metric than weight or performance right now • How resetting expectations after the holidays builds consistency and trust • What sustainable progress feels like when your plan supports real life If this conversation encouraged you as you head into January, you may also enjoy: If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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5 Things to Let Go Of This Year + 5 Things to Remember Going Into the New Year
01/12/2026
5 Things to Let Go Of This Year + 5 Things to Remember Going Into the New Year
This episode is for you if you are walking into the new year feeling a mix of gratitude, exhaustion, hope, and maybe a little disappointment that things did not go perfectly. Instead of trying to become a whole new person on January 1, we talk about gently releasing the pressure, shame, and all-or-nothing mindset that weighs you down, so you can actually build a year that fits your real life. Julie walks through five things to let go of that quietly sabotage your progress, and five truths to hold onto so you feel grounded, supported, and clear on how to move forward. This is about stacking small wins, building trust with yourself again, and remembering that starting over is not a sign of failure, it is proof you are still in it. Here is what you will learn: • Why staying stuck in “wishing” mode blocks the real change you want • How extreme all-or-nothing overhauls quietly backfire on your brain and body • A healthier way to approach weekends so they do not undo your rhythm from the week • What it really means to let your effort match your expectations • How to define what “healthy” means for you in this season of life • A simple way to rebuild self trust with one small habit at a time If this conversation encouraged you as you head into a new year, you may also enjoy: If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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A Reminder on The Real Meaning of Christmas
12/25/2025
A Reminder on The Real Meaning of Christmas
Today’s episode is a simple pause in the middle of a full day. Christmas can feel busy and rushed, and it’s easy to move through the morning without slowing down long enough to remember why we celebrate it in the first place. This conversation brings you back to what matters so you can step into the day with peace instead of pressure. We talk about the heart of Christmas, why presence matters more than perfection, and how small quiet moments often hold the most meaning. If this season feels emotional, complicated, or heavier than usual, this episode will help you breathe, soften, and feel grounded again. Inside this episode, you will learn: • Why Christmas has never been about creating the perfect moment • How to release the pressure to pretend you feel a certain way • What it looks like to notice the small moments that bring peace • How to shift from performing joy to being present in your real life • A grounding reminder of the love and hope Christmas represents • A short prayer to help you move through the day with calm and gratitude If this message felt grounding, you might also appreciate: If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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Boot Camp + Group Fitness Classes: Why They Aren’t Ideal for Building the Body You Want
12/22/2025
Boot Camp + Group Fitness Classes: Why They Aren’t Ideal for Building the Body You Want
Today’s episode is for the woman who has been showing up, sweating through boot camps and circuit-style classes, but not really seeing the muscle definition or body composition changes she hoped for. If you have ever wondered why you feel fitter and more exhausted, yet your progress photos look the same, this conversation will bring a lot of clarity. Group workouts can be amazing for community, accountability, and conditioning, but they are not always built to truly change the shape of your body. If you are craving structure, strength, and visible progress, you need something a little more intentional than random circuits and constantly changing workouts. In this episode, we unpack the difference between exercising and training, how to know what your current routine is actually doing for you, and simple ways to pair the classes you love with a strength plan that finally helps you build the body you want. Here’s what you will learn: • The difference between exercising for health and training for body composition • Why variety and intensity alone do not create muscle growth • The three key ingredients your body needs weekly: volume, frequency, and load • How most boot camp and circuit classes fall short for strength and muscle goals • Why recovery, stress, and fueling make or break your progress This episode is your reminder that you are not unmotivated or broken. You may just need a clearer training signal, a bit more structure, and a plan that supports the goals you actually have for your body. If you loved this episode, you may also enjoy: What Soreness Really Says About Your Workouts If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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5 Weight Gain Truths You Need to Hear Right Now
12/18/2025
5 Weight Gain Truths You Need to Hear Right Now
Today’s episode is here to help you breathe a little easier. If the scale has shifted or your clothes feel different after the holidays, it can bring up worry or pressure. But your body responds to changes in sleep, stress, meals, travel, and routines, and that response is normal. This episode gives you five simple reminders that bring everything back into perspective so you can move into your week feeling calm, supported, and confident again. Inside this episode, you will learn: • Why most weight fluctuations are water, not fat • How many calories it actually takes to gain one pound of body fat • Why one meal or weekend cannot undo months of consistency • How hormones, digestion, sodium, soreness, and sleep impact the scale • Why your body naturally settles again when your routines return • The habits that help your body feel steady and supported If you want a routine that helps you stay consistent without all-or-nothing thinking, the Movement With Julie app gives you balanced, structured workouts you can follow week after week without guesswork. And if you want to learn how to fuel your body in a way that feels sustainable and supportive, Macro Counting Made Simple walks you through the exact approach I teach to help you feel confident with your nutrition. If this episode encouraged you, you might also enjoy: If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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25 Things I Learned in 2025
12/15/2025
25 Things I Learned in 2025
Today’s episode is a look back at the lessons that shaped me this year. 2025 stretched me, softened me, and taught me so much about motherhood, faith, strength, and what it means to care for my body in a season that looked nothing like the old rhythm I was used to. If this year felt messy, refining, or slower than you expected, this conversation will remind you that every season has purpose and every step counts. Whether you’re rebuilding routines, learning to trust your body again, navigating motherhood, or stepping into a new chapter, these 25 lessons are shared to encourage you, ground you, and help you see how much growth is happening beneath the surface. Here’s what you will learn: • Why quiet seasons can be the most transformative • How slowing down strengthens your body and mind • The power of fueling your body with intention • How faith, rest, and boundaries support your growth • Why small steps and evolving goals still move you forward • Ways to honor your body in every season • What truly sustains consistency when motivation fades This episode is your reminder that you’re not behind and nothing about your journey needs to look perfect to be meaningful. You are growing in more ways than you realize, and it deserves to be celebrated. If you loved this episode, you may also enjoy: If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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What Is a Deload Week and Why You Need One
12/11/2025
What Is a Deload Week and Why You Need One
Today’s episode is for the woman who has been training hard but feeling more tired than strong. If your workouts suddenly feel heavier, your motivation is dipping, or you’re waking up tired even after rest, your body may be asking for a reset. A deload week is a simple, strategic way to support long-term progress without losing momentum. If you’ve been pushing through fatigue, feeling unusually sore, or wondering why your strength has stalled, this episode will help you understand the signs your body is giving you and how to build a deload week that leaves you feeling recharged and ready to lift again. Here’s what you will learn: • What a deload week actually is • Why recovery is where real progress happens • The biggest signs your body needs a reset • How deload weeks prevent burnout and plateaus • Different ways to structure a deload depending on your training style • How lighter loads, fewer sets, or lower frequency support your nervous system • How deloads strengthen your foundations and help you return stronger • How often you should take one based on your training • Why slowing down at the right time improves your long-term results This episode is your reminder that rest is not losing progress. It is how your body rebuilds, adapts, and supports the work you put in week after week. If you loved this episode, you may also enjoy: If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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7 Metabolism Myths That Are Wrecking Your Progress
12/08/2025
7 Metabolism Myths That Are Wrecking Your Progress
Today’s episode is all about one of the most misunderstood topics in women’s health and fitness: your metabolism. If you’ve ever felt like your body has “slowed down,” or you’ve wondered why your progress has stalled no matter how clean you eat or how hard you train, this conversation will bring so much clarity. Your metabolism isn’t broken. It’s adaptable, responsive, and directly shaped by how you fuel, train, move, and recover. If you’ve been frustrated by plateaus, confused by mixed messages online, or stuck believing your best years are behind you, this episode walks you through the seven biggest metabolism myths holding women back. You’ll learn what actually influences your metabolism and the simple, sustainable habits that help it work with you instead of against you. Here’s what you will learn: • Why your metabolism isn’t “broken” even if you feel stuck • What actually causes metabolic slowdowns • How dieting and under-eating impact metabolic adaptation • Why rest and recovery support a stronger metabolism • The role muscle plays in daily energy burn • What actually boosts your metabolism long-term • How to build habits that support a responsive, efficient metabolism This episode is your reminder that you’re not stuck and nothing is wrong with your body. When you lift consistently, fuel intentionally, rest when you need to, and support your stress, your metabolism becomes stronger and more resilient at any age. If you loved this episode, you may also enjoy: If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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8 Signs You’re Burnt Out + What Your Body Really Needs
12/04/2025
8 Signs You’re Burnt Out + What Your Body Really Needs
Today we’re diving into something that a lot of us feel but don’t always catch in the moment: Burnout. Not the regular kind of tired where a good night’s sleep fixes it. The deep, lingering exhaustion that follows you into the next day, the next workout, the next conversation. Sometimes, the next level of your results won’t come from pushing harder. It’ll come from slowing down, refueling, and reminding your body that it’s safe to grow again. This season, especially through the holidays, I challenge you to nourish your body instead of punish it. What I Discuss in This Episode How burnout disrupts your hormones, recovery, metabolism, and overall progress — even when you’re “doing everything right.” The real signs you’re burnt out. Why rest isn’t optional — and how slowing down, nourishing your body, and reducing stress can actually accelerate your results. Practical ways to support your nervous system during busy seasons so your energy, motivation, and performance return sustainably. If you loved this episode, you might also like episode If you want more from me, be sure to check out... Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website: Get my eBook: Amazon Storefront:
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The Truth About Resistance Band Workouts: Why They’re Way More Effective Than You Think
12/01/2025
The Truth About Resistance Band Workouts: Why They’re Way More Effective Than You Think
Today’s episode is all about a tool that so many women overlook but absolutely shouldn’t. If you’ve ever wondered whether resistance bands are actually effective, if they can help you build strength, or if they’re worth using when you don’t have a full gym setup, this episode is going to give you the clarity and confidence you’ve been craving. If you’ve felt limited by your equipment, unsure if you’re doing movements correctly, or worried that bands won’t deliver real results, this episode will show you why that’s just not the case. Resistance bands are one of the most budget-friendly, portable, joint-friendly, and genuinely effective tools you can use, especially if you want to build lean muscle from anywhere. Here’s what you will learn: Why your body responds to tension, not equipment price tags Why band resistance increases through the movement and how that boosts muscle growth The science showing bands can build strength just as well as dumbbells How bands improve stability, balance, and joint support Why bands are perfect for travel, home workouts, and postpartum seasons The five techniques that make band training more effective The most common mistakes that keep people from seeing progress How to apply progressive overload using nothing but bands Why intention, tempo, and form matter more than anything else This episode is your reminder that you don’t need a full gym to make real progress. When you focus on tension, control, and consistency, your muscles respond — whether you’re training with iron or a single twenty-dollar resistance band. If you loved this episode, you may also enjoy: If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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My 5 Go-To Bible Verses for Thanksgiving This Year
11/27/2025
My 5 Go-To Bible Verses for Thanksgiving This Year
Today’s episode is a little different, and honestly, one that feels really special to share. As much as I love talking about movement, nutrition, and mindset, I also know that true peace and gratitude come from something deeper. And with Thanksgiving here, I wanted to share the five Bible verses that have grounded me most this year. These verses have helped me slow down, breathe, and stay connected to what truly matters, even when life feels full or overwhelming. If you’ve felt stretched thin, distracted, or anxious heading into this season, this episode will give you a soft place to land. Here is what you will learn: How to invite more calm and presence into your day The deeper meaning behind gratitude and why it strengthens your heart A simple way to re-center your perspective when stress or heaviness shows up Five verses you can lean on when you need peace, grounding, or reassurance This episode is your reminder that peace is not something you have to chase. It is something you can return to, again and again, through stillness, prayer, and intentional gratitude. If you loved this episode, you may also enjoy: If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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What Every Woman Needs To Know This Holiday Season
11/24/2025
What Every Woman Needs To Know This Holiday Season
The holidays bring joy, connection, celebration, and memories. They also tend to bring stress, unpredictability, and that old tug-of-war between wanting to enjoy the moment and wanting to stay “on track.” If you’ve ever gone into this season with good intentions, only to end up anxious, overwhelmed, or in the all-or-nothing spiral, this episode is for you. I want to help you walk into this season with confidence and peace. You don’t have to choose between enjoying the holiday and honoring your goals. There is a middle ground, and it feels really good when you find it. Here is what you will learn: How slowing down can actually move your progress forward A realistic way to find balance without tracking every detail A healthier mindset around food during the holidays Why you never need to earn your rest, your meals, or your joy If you’ve been feeling pressure to be perfect or fear of losing the progress you worked so hard for, this episode will help you shift your mindset so you can enjoy this season fully while still feeling grounded in your body and your habits. If you loved this episode, you may also enjoy: If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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4 Reminders That Changed How I See My Body
11/20/2025
4 Reminders That Changed How I See My Body
The holidays can bring so much joy, and they can also stir up body image thoughts that steal your peace. Photos, family comments, richer foods, and a disrupted routine can make you hyper-aware of how you look instead of helping you live the moments in front of you. In this episode, I am sharing four reminders that helped me shift from controlling my body to caring for it. These are the truths I come back to when the season feels loud and I want to move through it with more freedom, grace, and confidence. Here is what you will learn: The simple lens I use to remember what actually makes life feel meaningful How I define my “perfect weight” in a way that supports real life A kinder way to relate to the mirror so you can be present again Why chasing smaller often shrinks your life and what to choose instead A grounding practice to reconnect with your body when comparison shows up If this conversation meets you at the right time, let it be permission to live the season you are in with softness and self-respect. If you loved this episode, you will also enjoy: If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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Holiday Fitness Q&A: Staying Consistent Without the Guilt
11/17/2025
Holiday Fitness Q&A: Staying Consistent Without the Guilt
The holidays are a beautiful season, but they can also be a season where your routine gets stretched. Travel, family gatherings, different foods, colder weather, unpredictable schedules. All of it can make consistency feel harder than usual. And if you’ve ever felt that tension between wanting to enjoy the moment and wanting to protect your progress, you are so not alone. In this episode, I am answering real questions from the Movement with Julie community about how to stay consistent through the holidays without guilt, pressure, or all-or-nothing thinking. We are talking about breaks, travel, motivation, rest, and how to stay anchored when your routine looks different. Here is what you will learn: How much progress you actually lose during time off What my personal bare-minimum workout routine looks like in busy seasons The mindset that keeps consistency alive when motivation is low The difference between discipline and self-pressure How I decide when to rest and when to push What to do after an off week so you do not get stuck in the spiral How to stay present with your family while still caring for yourself If you want to enjoy the holidays fully and still feel strong, steady, and confident in your body, this conversation will give you the reassurance and structure you need. If you loved this episode, you may also enjoy: If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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How to Maintain Progress When You’re at 60% Effort
11/13/2025
How to Maintain Progress When You’re at 60% Effort
Today, I want to talk about something that so many of us struggle to accept — the idea that you can’t always give 100%. Some days, weeks, or even months… all you have is 60%. And that’s not failure — that’s being human. We live in a culture that glorifies “all or nothing.” It tells us that if we’re not giving it our absolute best — crushing workouts, tracking macros perfectly, staying on top of every little habit — then we’re somehow falling short. But it doesn't have to be this way. When you start giving yourself permission to scale your effort based on your season, you stop operating from guilt and start operating from grace. And that’s where real, sustainable progress happens. So in this episode of Embrace Your Real, we’re going to talk about: Why 60% effort still matters more than you think What “maintenance mode” actually looks like And how to give yourself permission to scale back without losing momentum If you loved this episode, you might also like Episode 474: If you want more from me, be sure to check out... Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website: Get my eBook: Amazon Storefront:
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7 Rules You Need This Thanksgiving + Holiday Season
11/10/2025
7 Rules You Need This Thanksgiving + Holiday Season
The holidays can bring so much joy, but let’s be honest, they can also bring stress. Between travel, family gatherings, endless food options, and your normal routine flying right out the window, it’s easy to feel like you’ve lost your rhythm. But this season doesn’t have to derail your progress or your peace. It just requires a little intention. So today, I’m sharing seven simple rules that will help you stay consistent, confident, and in control, without missing out on any of the fun. These are the exact things I remind myself of every single holiday season, and they’re the same strategies I teach inside Movement with Julie and Macro Counting Made Simple. What I Discuss: How to navigate the holiday season without losing your rhythm or peace Simple strategies to stay consistent and confident through the chaos How to enjoy food and family without guilt or restriction The mindset shift that makes progress sustainable year-round Practical tips to balance health, happiness, and holiday fun If you loved this one, I think you’ll also love Episode 586: If you want more from me, be sure to check out... Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website: Get my eBook: Amazon Storefront:
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What If Self-Discipline Has Been Misunderstood This Whole Time?
11/06/2025
What If Self-Discipline Has Been Misunderstood This Whole Time?
For years, we’ve been told that discipline means pushing harder, eating cleaner, and saying no to anything that doesn’t fit the plan. But what if that version of discipline, the one rooted in restriction, guilt, and grind culture, is actually the reason you’re burning out and losing motivation? In this episode, I’m breaking down what self-discipline really means and how to rebuild it in a way that feels supportive instead of punishing. You’ll learn how to recognize when your discipline is coming from fear instead of alignment, how to reconnect with self-trust, and how to make consistency feel good again. Here’s what you’ll learn: How the fitness world turned discipline into grind culture The difference between fear-based and aligned discipline How to tell when your motivation is rooted in control instead of connection Simple mindset shifts to make discipline feel empowering Why rest, flexibility, and joy all belong in your fitness routine How to rebuild discipline around self-trust instead of perfection If you’ve been stuck in the all-or-nothing mindset, this episode will help you redefine discipline so it finally feels sustainable. If you loved this conversation, you’ll also love Episode 562: . If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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What I Learned From Tracking Macros for Almost 15 Years (and How I Do It Differently Now)
11/03/2025
What I Learned From Tracking Macros for Almost 15 Years (and How I Do It Differently Now)
Today’s episode is one I’ve been so excited to record because this is a story that’s been such a big part of my own journey — and one that I know so many of you will relate to. We’re talking all about what tracking macros has actually taught me. I’m going to share what tracking gave me, what I wish I had known sooner, and then walk you through the six phases I went through — from tracking every single thing to where I am now, which is living in a place of peace, trust, and balance. By the end, you’ll know how to stay consistent without obsession, how to use tracking as a tool instead of a rule, and how to build the kind of food freedom that lasts. What I Discuss: The real lessons I learned from tracking macros for nearly 15 years — beyond food, into mindset, discipline, and self-trust. Why tracking isn’t meant to control you, and how I use it now as a tool for freedom, not restriction. The six phases I went through on my journey, from tracking every bite to living in full peace and balance with food. How under-eating doesn’t make you disciplined…it makes you depleted. How fueling your body actually builds confidence. The key shift that helped me move from obsession to awareness — and why real food freedom comes from knowing, not guessing. And if you loved this one, you will also love If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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7 reasons you’ve stopped seeing results after years of training
10/27/2025
7 reasons you’ve stopped seeing results after years of training
If you’ve been lifting consistently for years but your progress has stalled, your strength feels the same, your body looks the same, and your motivation is fading, this episode is for you. You’re doing everything “right”: tracking your macros, showing up for your lifts, sleeping, recovering… yet somehow, your body isn’t responding the way it used to. The truth? You’re not broken, your body has simply adapted. In this episode, we’re digging into what’s really going on when your progress plateaus after years of consistent training, and more importantly, what to do about it. You’ll learn what’s happening neurologically, hormonally, and physically when the results stop showing up, and how to reignite growth without overtraining or burning yourself out. Here’s what we’re diving into: How your brain’s “efficiency” in movement can secretly limit muscle activation Why nervous system fatigue often looks like low motivation — and how to recover from it How shifts in estrogen and testosterone affect your strength and recovery The real reason your body isn’t responding (hint: you’re probably under-fueling) Why recovery has to evolve with your training, or you’ll stay stuck in micro-fatigue What happens when dopamine-driven progress slows and training feels flat How to finally break the “work harder” mindset and train smarter for long-term results If your workouts have started to feel flat and your body isn’t changing, this episode will help you understand what’s going on beneath the surface, and give you the tools to start seeing results again. If you loved this conversation, you'll also love If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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The One Mistake Women Make with Dumbbells
10/23/2025
The One Mistake Women Make with Dumbbells
If you’ve been showing up consistently but not seeing the strength or definition you want, this episode might just reveal why. The most common mistake I see women make with dumbbells? Going too light, for too long. We’ve been told that heavier weights make women “bulky,” that lighter ones are for “toning,” or that cardio is the safer path to fitness. But those myths are holding you back from building the strong, confident body you actually want. In this episode, I’m breaking down exactly why lifting too light stalls your progress and what to do instead so you can finally start seeing real change. Here’s what we’re diving into: Why light weights don’t trigger the muscle or metabolism changes you’re working for The science of progressive overload and how to apply it to your workouts How to know if your dumbbells are actually heavy enough The difference between training for endurance vs. building strength and muscle How to safely level up your lifts without fear of injury or “bulking up” The role structure plays in ensuring you keep progressing month after month If you’ve been stuck in the “light weights only” cycle, this episode will give you the clarity, confidence, and strategy to finally level up, without overcomplicating it. 🎧 Want more? Check out these episodes: If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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Pre-Holiday Pep Talk: How to Stay Consistent and Confident Through the Holidays
10/20/2025
Pre-Holiday Pep Talk: How to Stay Consistent and Confident Through the Holidays
The holidays are around the corner, and let’s be honest, this season can feel like a minefield when it comes to food, fitness, and consistency. One minute you’re excited for family and traditions, the next you’re stressing that all your progress is about to be undone by travel, late nights, and holiday cookies. But here’s the truth: you don’t need to toss in the towel or “start fresh” in January. You can enjoy the season and stay consistent, if you set yourself up with the right mindset and a simple plan. In this episode, I’m giving you a practical pep talk you can come back to anytime you feel that all-or-nothing thinking creeping in. Here’s what we’re diving into: How to mentally prep before the chaos begins The 3 non-negotiables that keep you steady no matter what What to do the day after you fall off track (hint: it’s not punishment) Why flexibility beats restriction when it comes to holiday food How to anchor yourself in your “why” so you finish the season proud, not guilty If you want to walk into January feeling strong, confident, and already consistent, this episode will give you the tools to do it. 🎧 Want more? Listen next to If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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Should I Eat After 7pm? The Truth You Need to Hear
10/16/2025
Should I Eat After 7pm? The Truth You Need to Hear
You’ve probably heard the “rule” that you shouldn’t eat after 7pm if you want to see results. Maybe you’ve even felt guilty grabbing a late snack, like the clock itself was going to derail your progress. But here’s the truth: your body doesn’t own a watch. In this episode of Embrace Your Real, I’m breaking down the real science behind nighttime eating so you can finally stop stressing over the clock and start focusing on what actually matters for your goals. We’ll cover: Why calories aren’t magically stored as fat after 7pm The difference between one late-night snack and a nightly pattern of overeating How macro counting clears up the confusion about timing When digestion and sleep might benefit from setting a food “cutoff” How to tell the difference between true hunger and emotional eating at night By the end, you’ll know exactly how to approach eating in the evening without guilt, stress, or confusion — and how to make late-night choices that align with your body and your goals. 🎧 Want more? Listen next to: If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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5 exercises that don’t actually build the body you want
10/13/2025
5 exercises that don’t actually build the body you want
You’re showing up for workouts, putting in the effort, but you’re not seeing the changes you want in your body. Sound familiar? The truth is, it might not be you, it might be the exercises you’re spending time on. Some of the most common “go-to” moves look productive, but they don’t actually build the strength, muscle, or definition you’re after. In this episode, I’m breaking down 5 exercises that aren’t giving you the return on your effort, and sharing simple swaps that will finally help you feel stronger and more confident in your body. Here’s what we’re diving into: Why endless crunches don’t build the strong core you want The truth about tiny tricep kickbacks (and what works better) Why cardio alone won’t change your body composition The booty machine myth and better ways to grow your glutes Why Smith machine squats aren’t as effective as you think If you’ve ever felt like your workouts aren’t paying off, this episode will give you the clarity and confidence to make every rep count. 🎧 Want more? Check out If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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Why You Need a Monthly Check-In With Yourself
10/09/2025
Why You Need a Monthly Check-In With Yourself
Most women only pause to reflect when things start to fall apart — when motivation dips, workouts stall, or nutrition feels off track. But waiting until you’re burned out to reassess is like waiting for the ceiling to cave in before fixing a leak. In this episode, I’m sharing a simple but powerful tool that can completely shift your fitness, mindset, and progress: the monthly check-in. When you build in regular reflection, you create space to course-correct early, celebrate wins before you forget them, and stay honest about what’s actually working. Here’s what we’re diving into: Why monthly check-ins are one of the most powerful accountability tools you can use The psychology behind reflection and how it strengthens self-discipline Four honest questions to ask yourself every month to uncover what’s working and what’s not How to use your answers to create clarity and momentum instead of all-or-nothing thinking The link between self-awareness and lasting consistency in fitness and nutrition If you’ve been spinning your wheels or feeling disconnected from your goals, this episode will help you reconnect, refocus, and move forward with confidence — one month at a time. 🎧 Want more? Check out If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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GLP-1s: Tool or Crutch? Let’s Get Honest
10/06/2025
GLP-1s: Tool or Crutch? Let’s Get Honest
You’ve probably seen it all over social media GLP's, and maybe even wondered if a GLP-1 medication could be the answer you’ve been looking for. But here’s the thing: while these meds can be powerful tools, they’re not magic, and they’re definitely not meant to replace the habits that actually create lasting change. In this episode, we’re unpacking what GLP-1s really are, who they were designed for, and how to protect your health if you choose to use one. Here’s what we’re diving into: What GLP-1s are and how they actually work in your body The medical conditions they were intended to treat (and what they don’t fix) The risks of using them as a shortcut — including the yo-yo cycle of rapid loss and regain Why protecting your muscle with protein + resistance training is non-negotiable How to use a “quieter appetite” season as a reset, not a bypass The questions to ask yourself before deciding if this tool is right for you If you’ve been curious about GLP-1s, this episode will give you clarity, context, and the honest truth about what they can — and can’t — do for your body and your goals. 🎧 Want more? Check out If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website: References:
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What You Aren’t Changing, You Are Choosing
10/02/2025
What You Aren’t Changing, You Are Choosing
Today, I want to talk about something that goes beyond motivation or surface-level advice. Because let’s be real—building the body you want isn’t just about reps, sets, or calories. It’s about the choices you make every single day. The small decisions that either move you closer to your goals or keep you stuck where you are. If you’ve been feeling frustrated with your progress, or like you’re spinning your wheels, this episode is the wake-up call you might need. Because once you realize inaction is still a choice, you also realize you always have the power to choose differently. So in this episode, I’m breaking down: Why staying stuck is still a decision. How to reframe inaction so it actually empowers you. The mindset shift that can change how you show up every single day. And practical steps you can take to choose progress over comfort. If you loved this episode, I think you’ll also love: If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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8 sneaky things stopping you from building a stronger core
09/29/2025
8 sneaky things stopping you from building a stronger core
Hey, hey beautiful human… Welcome back to another episode of Embrace Your Real. Today we are diving into something that almost every woman asks me about at some point: How do I actually build a strong core? You’ve probably done the ab workouts on YouTube, you’ve probably cranked out crunches or planks at the end of your workouts, and maybe you’ve even felt the burn, but you still don’t feel stronger in your core. If you’re wondering why you don’t “see” all that effort in the mirror, I've got the answer you've been looking for… there are sneaky little mistakes that so many women make when it comes to core training. And today, I want to break those down for you in plain English so you understand not only what they are, but why they matter, and what to do instead. So in this episode, we’re going to cover: The difference between abs and your actual core Why crunches alone won’t cut it How compound lifts are secretly the best core training Why bracing during your lifts matters more than you think The problem with fast, flashy ab circuits How stress and hormones sneak in and mess with your core And why nutrition and recovery are the real secret sauce for definition and strength 🎧 Want more? Check out If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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Why Comparison is Stealing Your Body Confidence
09/25/2025
Why Comparison is Stealing Your Body Confidence
Hey beautiful human! You were feeling good… until one scroll on social media made you question everything about your body. Sound familiar? Whether it’s Instagram, TikTok, or even someone at the gym, comparison has a sneaky way of creeping in, stealing your joy, and convincing you you’re not doing enough. But here’s the truth: comparison doesn’t just mess with your mindset, it can actually mess with your metabolism too. In this episode, I’m breaking down why comparison spirals hit so hard and how to break free so you can build real, lasting body confidence. We’re getting into: How comparison triggers your stress response (and affects your sleep, cravings, and results) Why social media is designed to keep you feeling “behind” 5 tools to protect your mental space and stay focused on your growth How structured workouts and personalized nutrition help silence the noise The one truth about social media that instantly takes away its power If you’ve ever caught yourself feeling “less than” because of what someone else looks like online, this episode is your permission to step back and reconnect with your progress. 🎧 Want to go even deeper on this? If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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Understanding Your Metabolism 101
09/22/2025
Understanding Your Metabolism 101
Ever caught yourself saying, “I just have a slow metabolism,” or “My metabolism broke after I turned 30”? You’re not alone, but the truth is, your metabolism isn’t some mysterious force working against you. In this episode, I’m breaking down exactly what your metabolism is, what it does in your body, and how your daily habits either fuel it or slow it down. By the end, you’ll finally understand how to support your metabolism so you can feel energized, strong, and in control. We’re getting into: What your metabolism actually is (without the science-y jargon) The four main ways your body burns energy every single day The two big mistakes women make that slow metabolism down (and how to fix them) Sneaky habits like poor sleep, skipping protein, and stress that hurt your progress The truth about metabolism and aging — and why lifestyle matters more than birthdays The best habits you can start today to keep your metabolism fueled and firing If you’ve ever felt frustrated, stuck, or confused about your metabolism, this episode will give you the clarity and confidence you need to move forward. 🎧 Want to keep learning? If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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Why There Are No “Bad” Foods in a Healthy Lifestyle
09/18/2025
Why There Are No “Bad” Foods in a Healthy Lifestyle
Hey beautiful human! Ever eaten pizza and immediately thought, “Ugh, I was so bad today”? Or labeled a slice of cake, a handful of chips, or even a piece of bread as “bad”? You’re not alone, but it’s time to let that thinking go. Because food is not good or bad. It’s just food. And the guilt, shame, and all-or-nothing mindset? That’s what’s keeping so many women stuck. In this episode, I’m breaking down exactly why there are no “bad” foods, and how to finally let go of food guilt so you can fuel your body with freedom. We’re getting into: The difference between nutrient-dense and less nutrient-dense foods without labeling Why guilt and rigid food rules do more harm than a cookie ever could How your body processes food based on amounts, not morality Real-life tools to create balance without shame, punishment, or perfection How macro counting can help you ditch the guilt and finally feel in control around food If you’re tired of the “good” vs. “bad” food game and want a healthier, more sustainable way to nourish your body — this one’s for you. 🎧 Want help simplifying macro counting? Listen next to If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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