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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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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(FAQ) I Eat Healthy and Workout: Why Isn’t My Weight Dropping?
09/15/2025
(FAQ) I Eat Healthy and Workout: Why Isn’t My Weight Dropping?
You’re eating healthy, you’re getting your workouts in… so why isn’t the scale moving? If you’ve ever asked yourself that question (maybe more than once), this episode is here to bring clarity, not shame. Because the truth is: your body isn’t broken. But there are some sneaky reasons progress might be stalling — and most of them have nothing to do with how hard you’re working. In this episode, I’m walking you through 8 common reasons women don’t see results even when they feel like they’re doing everything right — and exactly how to fix them. We’re getting into: Why consistency might not be as solid as you think (and how to track it without obsessing) The problem with cardio-only routines — and why strength is your secret weapon What progressive overload is and how to apply it for real results How protein supports fat loss, metabolism, and muscle building When hormones (like cortisol, insulin, and thyroid) could be slowing you down The role of daily movement outside your workouts (hello, NEAT!) Why the scale doesn’t tell the full story, and better ways to measure progress How sleep and stress could be the missing pieces in your transformation If you’ve been feeling stuck, defeated, or ready to throw in the towel — this is your sign to zoom out, take a deep breath, and finally understand what your body really needs. 🎧 Want more encouragement on results beyond the scale? 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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Why Pilates Alone Isn’t Enough
09/11/2025
Why Pilates Alone Isn’t Enough
Hey beautiful human! You’ve probably asked yourself at some point: Should I be doing Pilates… or should I lift weights? And if you’ve ever felt stuck trying to choose between the two, this episode is for you. Let me be clear, Pilates can absolutely support your goals. It’s amazing for posture, mobility, and core strength. But if you’re trying to build muscle, boost your metabolism, or reshape your body? Resistance training is what truly moves the needle. In this episode, I’m breaking down the real differences between Pilates and lifting, so you can stop second-guessing your workouts and start seeing results. We’re getting into: What Pilates does (and doesn’t do) for your metabolism and strength Why resistance training creates longer-lasting changes in your body The truth about “bulking,” “toning,” and the biggest myths about lifting How to combine Pilates and strength training for a balanced routine Where to start if lifting feels confusing, overwhelming, or out of reach If you’ve been trying to make progress with Pilates alone and feel like something’s missing, this episode will give you clarity, confidence, and a roadmap for what to do next. 🎧 Want more support around lifting? 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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6 Actually Helpful Ways to Get Back on Track This Fall (Without Burning Out by Week Two)
09/08/2025
6 Actually Helpful Ways to Get Back on Track This Fall (Without Burning Out by Week Two)
Hey beautiful human! Fall is here, and with it comes that fresh-start energy. The kids are back in school, the routines are settling in, and you’re probably thinking, “This is it. I’m ready to get back on track.” But if you’ve ever started September strong, only to feel burnt out and off-track by week two, you’re not alone. The problem isn’t your motivation. It’s the all-at-once approach that so many of us fall into. In this episode, I’m sharing 6 actually helpful, sustainable ways to get back on track this fall without fizzling out fast. We’re getting into: Why following a structured workout plan removes excuses and builds momentum How counting macros stops the binge–restrict cycle and fuels real results The power of your “non-negotiable 30” and how to protect it like a promise How to avoid burnout by focusing on one habit at a time (and how to make it stick) How to turn your phone into a tool for accountability instead of distraction Why consistency, not perfection, is what actually transforms your life If you want this fall to actually feel like a reset that lasts, this episode will help you start strong, stay consistent, and feel good doing it. 🎧 Want more tips to stay consistent? 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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Can One Bad Meal Make You Gain 5 Pounds?
09/04/2025
Can One Bad Meal Make You Gain 5 Pounds?
Hey beautiful human! Let’s talk about that gut-punch moment we’ve all had… You step on the scale after a big meal, a holiday weekend, or a night out—and boom. It’s up 3, 4, maybe even 5 pounds. Cue the panic: “Did I just ruin all my progress?” Here’s the truth: one meal can’t make you gain five pounds of fat—it’s not scientifically possible. But what the scale does reflect might surprise you… and in this bonus episode, I’m breaking it all down. We’re getting into: The math behind fat gain and why 5 pounds overnight just isn’t real What’s actually happening in your body when the scale jumps Why trying to “make up for it” with cardio or restriction backfires The exact steps to take after a big meal to support your body (and your mindset) How to stop fearing food and finally ditch the all-or-nothing guilt spiral If the number on the scale has ever messed with your head, this episode is going to help you breathe easier, think clearer, and stay consistent—without the shame spiral. 🎧 Want more on staying consistent without the stress? 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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Why You Don’t Have to Love Every Inch of Your Body to Treat it Well
09/01/2025
Why You Don’t Have to Love Every Inch of Your Body to Treat it Well
Today we’re diving into a topic I’ve been wanting to talk about for a while, because it’s one of those sneaky things that can actually do more harm than good on your journey to self-love and body confidence. And that is toxic positivity. The truth is you don’t have to love every inch of your body to treat it with respect. You don’t have to be perfectly positive to show up for yourself. And if you’ve ever felt like you’re failing at “body love” because you still have tough days, I want this episode to set you free. By the end of our conversation, you’ll know: What toxic positivity in the body-love space actually looks like and why it’s a problem. Why you don’t need to love every inch of your body to take care of it. The difference between toxic positivity and healthy positivity. Practical ways to show yourself respect and love, even on the days you don’t feel it. And tools that can help you create a healthier, more grounded relationship with your body and your goals. If this episode resonated with you, I know you’ll also love my 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:
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Why Your Life on the Outside Won’t Change Until This Does
08/28/2025
Why Your Life on the Outside Won’t Change Until This Does
Hello beautiful human! Let’s talk about the thing that keeps so many women stuck… “If I could just lose the weight…” “If life would just slow down…” “If people would just treat me differently…” The truth is, nothing on the outside changes until something inside you does. And in today’s episode, I’m breaking down exactly what that “something” is—and how to start shifting it right now. We’re getting into: Why waiting for perfect timing or external validation will always leave you stuck What it really looks like to change from the inside out (and why it starts with your body) How nourishing and moving your body changes the way you show up in every part of your life Why confidence and peace don’t come after you hit your goals—they start with how you treat yourself right now And how your internal transformation will start to shift how the world treats you, too If you’re tired of feeling stuck in the “almost” phase, waiting for something to click—this episode is your starting point. You don’t need more time. You don’t need to look different. You don’t need to wait. You just need to choose to show up for yourself, right now. 🎧 Want more on creating real change? Listen next to 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:
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How Many Reps Should You Actually Be Doing for Your Ideal Results?!
08/25/2025
How Many Reps Should You Actually Be Doing for Your Ideal Results?!
Hey hey, beautiful human! You’ve seen workouts that say “3 sets of 10–12 reps”... but what does that actually mean? Should you stop at 10? Push to 12? Is one better than the other? Let’s clear this up once and for all. In this episode, I’m breaking down exactly how rep ranges work, what each one does for your body, and how to know if you’re actually lifting the right amount of weight for the results you want. We’ll get into: What different rep ranges do (4–6, 8–12, 15+) Why the 8–12 range is your sweet spot for lean muscle and body composition How to know if it’s time to increase weight, reps, or change your approach What it means to train to failure, and why it matters more than just hitting a number How small tweaks in your reps and load can unlock bigger progress I also share what I personally program inside Movement With Julie, and how you can use this info to feel more confident and strategic every time you lift. And if you’ve been wondering, “Am I challenging myself enough to see change?” this episode will give you your answer. 🎧 Want to go even deeper? 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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5 Things to Remember When Your Body Confidence is Feeling Low
08/21/2025
5 Things to Remember When Your Body Confidence is Feeling Low
Okay, let’s be honest… Some days, your body just feels... off. The jeans don’t fit right. A photo catches you off guard. And suddenly, you're in a full-on spiral, questioning your progress, your worth, and whether anything you’re doing is working. If you’ve been there (or you’re there right now), this episode is for you. I’m walking you through five mindset shifts to keep in your back pocket for those low-confidence days, the ones where nothing feels quite right. These aren’t surface-level affirmations. These are truth-based reminders that actually help reframe the way you show up for your body. Inside this episode, you’ll hear: Why loving your body has nothing to do with loving how it looks What confidence is really rooted in (hint: it’s not your size) How to unlearn the body shame you’ve picked up over the years Why care rooted in respect lasts longer than motivation rooted in self-criticism And why how you feel in your body will always matter more than how it looks in the mirror This is the episode to come back to whenever you feel disconnected from your body, discouraged by your progress, or just need a reminder that you don’t have to be perfect to be confident. And if this episode speaks to you, I know 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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Why You Can’t Intuitively Eat
08/18/2025
Why You Can’t Intuitively Eat
Hey beautiful human. There’s this idea out there that once you’re done tracking or dieting, intuitive eating should just click. That you’ll suddenly know what to eat, when to eat, and how much. But if things feel kind of chaotic instead? There’s a reason for that. In this episode, we’re getting into the real reason intuitive eating feels hard, especially after years of under-eating, skipping meals, or labeling foods as “good” or “bad.” I’ll walk you through: What happens to your hunger cues when your body’s been in survival mode Why cravings aren’t just about what your body needs, but what it’s used to How blood sugar affects your ability to feel hunger and fullness Why macro counting can actually build the foundation for intuitive eating And how repetition (not guessing) brings those cues back online If your goal is to eat without overthinking but your body’s not giving you clear signals yet. this is where you start. And if you want help building that stable, consistent foundation, check out my . I’ll show you exactly how to fuel your body in a way that actually makes sense. For more on tuning in to hunger and cravings, make sure to listen 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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Why Your Brain Is Wired for Comparison & How to Unplug It
08/14/2025
Why Your Brain Is Wired for Comparison & How to Unplug It
Hey beautiful human 💛 Let’s talk about something that messes with all of us: comparison. You’re feeling good, you’re proud of your progress… and then one scroll later, you see someone else’s abs, perfect kitchen, or gym PR, and suddenly, you’re second-guessing everything. Sound familiar? In today’s episode, I’m breaking down why your brain does this (yes, there’s science behind it), how it messes with your confidence, and most importantly, three mindset shifts that’ll help you stop spiraling and start showing up for yourself with more clarity, grace, and strength. Inside the episode, I share: Why comparison is literally hardwired into your brain, and how social media hijacks that The difference between inputs and outcomes (and why most comparisons aren’t even fair) How to shift from self-judgment to self-growth using admiration Why your worth can’t be outsourced to likes, progress pics, or anyone else’s approval And how to build a stronger self-image that’s rooted in how you live, not how you look This episode isn’t about surface-level “just stop comparing yourself” advice, it’s a deep reset on how you think, what you focus on, and how you start showing up with more intention in your own life. And if this one resonated with you, you’ll want to listen to next. 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 Most Women Get Wrong About Progressive Overload
08/11/2025
What Most Women Get Wrong About Progressive Overload
Hey beautiful human, welcome back! Have you ever looked at your workout and thought… “Wait… if I’m not lifting more weight this week, am I even making progress?” You’re not alone. In fact, today’s episode was sparked by a super thoughtful question inside the private Movement With Julie Facebook group. And it’s such an important one. So let’s clear up the confusion around progressive overload, what it really means, why it’s essential for results, and how it actually shows up in your training (even when your workouts change weekly!). Inside this episode, I’m walking you through: The real definition of progressive overload (it’s more than just lifting heavier) Why your body needs new challenges to keep seeing change How Movement With Julie is built to create overload through smart variation 6 ways you might already be progressing, without even realizing it The signs your body gives you when you’re hitting that next level If you’ve ever wondered whether your workouts are “enough,” this episode will give you so much clarity and confidence to keep showing up and trust the process. And if this resonated with you, I think you’ll really 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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Should You Eat Before Your Workouts? Let’s Talk About It
08/07/2025
Should You Eat Before Your Workouts? Let’s Talk About It
Hey sis! Let’s settle this once and for all: Do you need to eat before a workout? You’ve probably heard all kinds of answers, some people swear by fasted training, others won’t touch a dumbbell without a snack first. So what’s the truth? I’m giving you real-world tips you can use starting today, plus snack ideas that are quick, effective, and easy to digest. Bottom line? Fueling is personal, but there’s also a strategy behind it. And I’m walking you through both. Want to feel better in your workouts and get the results you’re working for? This episode is your guide. In today’s episode, we’re breaking it all down based on your schedule, your goals, and your body. I walk you through: When fasted workouts are fine—and when they might backfire What to eat before training (without needing a full meal) Why afternoon and evening workouts require fuel What happens when you under-eat before a lift (and how to fix it) And how to simplify your approach so your body feels strong and steady—without overthinking it 🎧 If this topic hits home, you’ll definitely want to listen 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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