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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660: How I Am Getting My Fitness In This Summer While Still Fully Enjoying It
07/23/2026
660: How I Am Getting My Fitness In This Summer While Still Fully Enjoying It
Summer can make it feel like fitness has to wait. The schedule is looser, the kids are home, trips are happening, weekends are fuller, and suddenly your normal routine feels harder to hold onto. So you tell yourself you are being flexible, you are enjoying the season, you will get back to it later. But then later keeps getting pushed back. And instead of feeling free, you start feeling off, tired, frustrated, and disconnected from yourself. In this bonus episode of Embrace Your Real, I’m sharing the simple summer fitness commitment that is helping me stay consistent without making the season feel strict. We are talking about why waiting for motivation does not work, how a few non negotiables can make fitness feel easier, and why getting it done first can help you enjoy the rest of your day without guilt sitting in the background. What’s Discussed: How to stay consistent without needing a perfect routine Why making movement optional can leave you feeling less like yourself The simple movement and strength commitments I’m using this summer Why removing the daily decision makes follow-through easier How to keep showing up when travel, kids, and loose schedules are in the mix Why consistency can help you enjoy summer with more energy and less guilt The Movement With Julie app is there when you need your workouts to be simple, effective, and easy to fit into real life. You’ll get 30-minute and 60-minute options, home and gym workouts, band-friendly options, five brand new workouts every week, and exercise swaps for limited equipment so you can stay consistent wherever summer takes you. Head to to get started. If you loved this episode, you’ll also love . It is the perfect next listen if you want to understand what makes consistency stick during summer and every other season of life. 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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659: How What You Eat Affects How You Feel
07/20/2026
659: How What You Eat Affects How You Feel
Hey hey beautiful human! Most women are taught to think about food in terms of what it will do to their body. Will this make me gain weight? Will this set me back? Did I stay on track? Did I mess it up? But, what if that is the question keeping you stuck? In this episode of Embrace Your Real, we are talking about food in a completely different way. Not from a place of rules, guilt, or restriction, but from the question so many women forget to ask: how do I actually want to feel? Because the way you eat can affect your energy, mood, focus, digestion, cravings, sleep, workouts, and the way you move through your entire day. And once you start noticing that connection, healthy eating stops feeling like something you have to force and starts feeling like a way to take care of yourself. What’s Discussed: How eating well starts to feel different when you connect it to energy, mood, and focus Why the 3pm crash, brain fog, bloating, and low motivation may be connected to how you are fueling Why your best days and hardest days can teach you so much about what your body needs How eating to feel good can shift your relationship with food Why consistency feels easier when the reward is how you feel today, not just a future result Macro Counting Made Simple helps you understand how to fuel your body without restriction, overwhelm, or guessing. It gives you a simple way to learn what your body needs so your food choices support your energy, mood, focus, and goals. Head to macrocountingmadesimple.com to get started. If you loved this episode, you’ll also love . It is the perfect next listen if you want to understand your body’s signals instead of fighting against them. 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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658: Pros and Cons of Volume Eating
07/16/2026
658: Pros and Cons of Volume Eating
Hey hey beautiful human! If you have been on social media lately, you have probably seen the giant bowls, the huge salads, the low calorie snack plates, and the “look how much food you can eat for 300 calories” videos. And at first, it sounds like the perfect solution. You get a full plate. You feel like you are eating a lot. You stay within your goals. So of course it feels like the smarter way to lose fat without feeling miserable. But girl, a bigger plate does not automatically mean a better approach. That is the part we need to talk about. Volume eating can be such a helpful tool, but if the goal becomes “how much food can I eat for the fewest calories,” you can end up chasing fullness without actually learning how to fuel your body. In this episode of Embrace Your Real, I’m breaking down the pros and cons of volume eating, where it can support your goals, where it can start to backfire, and how to use it in a way that helps you feel satisfied without missing the nutrition your body needs. What’s Discussed: What volume eating actually is and why it sounds so appealing The part of volume eating that social media tends to leave out Why chasing the lowest calorie option can make your meals feel satisfying but still incomplete How volume eating can affect protein, nutrients, hunger cues, and real life eating Why volume eating works best as a tool, not your full nutrition strategy How to pair volume eating with a macro framework so your meals support your goals Macro Counting Made Simple helps you understand what your body actually needs so you can stop building meals around the lowest calorie option and start building meals that keep you full, fueled, and on track. Once you know your protein, carbs, and fats, volume eating can become a helpful tool instead of something you are relying on to do all the work. Head to to get started. If you loved this episode, you’ll also love . It is the perfect next listen if you are trying to manage hunger while staying consistent with your nutrition. 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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657: My Postpartum Fitness Journey Part 2
07/13/2026
657: My Postpartum Fitness Journey Part 2
Postpartum fitness can feel confusing when you are trying to heal, feed a baby, sleep when you can, and somehow feel like yourself again. You may be wondering what workouts make sense, how often you should move, what to do with nutrition, how breastfeeding affects progress, and how to stay patient when the scale is not moving. In this episode of Embrace Your Real, we are continuing the postpartum fitness Q&A to answer the questions so many new moms are quietly asking. We are talking workouts, macros, breastfeeding, finding time with a newborn, and rebuilding strength without rushing or punishing your body. If you have not listened to Part 1 yet, go back and listen after this episode because together, these two episodes give you the full picture of what helped me navigate postpartum fitness in a way that felt supportive, realistic, and sustainable. What’s Discussed: What workouts I did postpartum and whether they were intense or low impact How I made workouts happen with a newborn and an unpredictable schedule What my nutrition looked like and when I started counting macros again How breastfeeding affected my postpartum fitness journey How I stayed patient when the scale was not moving as fast as I wanted The Movement With Julie app made it so much easier to stay consistent postpartum, even when my schedule felt all over the place. You’ll get five brand-new workouts every week, and you can choose two to three to start. Head to to get started. And for nutrition, Macro Counting Made Simple helps you stop guessing and start fueling your body without restriction or overwhelm. Head to to get started. If you loved this episode and already listened to Part 1, you’ll also love . It is the perfect follow-up for making fitness work in this season of motherhood. 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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656: Should You Eat Before Your Workouts? Let’s Talk About It
07/09/2026
656: Should You Eat Before Your Workouts? Let’s Talk About It
Hey hey beautiful human! 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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655: My Postpartum Fitness Journey Part 1
07/06/2026
655: My Postpartum Fitness Journey Part 1
Hey hey beautiful human! If you are postpartum and wondering whether you will ever feel strong, confident, and comfortable in your body again, I want you to know that you are not alone. Having a baby can make your body, routine, energy, and identity feel completely different, and wanting to feel like yourself again does not make you selfish. In this episode of Embrace Your Real, I’m answering your questions about my postpartum fitness journey and what it actually looked like behind the transformation posts. I’m walking you through what helped me rebuild strength, lose the baby weight, and stay consistent without restriction, punishment, or rushing the process, so you can feel encouraged in your own postpartum journey, wherever you are in it. This is Part 1 of a two-part Q&A series, so use this episode as encouragement, not comparison. My timeline is not your timeline, but feeling strong again, rebuilding confidence, and taking care of yourself in the middle of motherhood is possible when you lead with consistency, grace, and support instead of restriction or punishment. What’s Discussed: How long it actually took me to lose the baby weight What helped me know I was ready to start my fitness journey again How much weight I gained during pregnancy and how much I lost postpartum The fear of never feeling like myself again after having a baby The hardest part of rebuilding strength, confidence, and routine postpartum What I did in the moments when I wanted to give up Why I felt nervous posting about my body during the journey The Movement With Julie app was such a game changer in my postpartum journey because it allowed me to work out from home, on my schedule, and around my baby without needing a gym or complicated equipment. You’ll get new workouts every week, 30-minute and 60-minute options, and exercise swaps for limited equipment so you can stay consistent in the season you are actually in. Head to to get started. And when it comes to nutrition, Macro Counting Made Simple will help you understand your protein, carbs, and fats so you can stop guessing and start fueling your body in a way that supports your goals. Head to to get started. If you loved this episode, you’ll also love . It is the perfect follow-up if you are learning how to rebuild your relationship with your body after having a baby. 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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654: Is your life centered around your body?
07/02/2026
654: Is your life centered around your body?
Hey hey beautiful human! So many women think confidence comes after the body changes. After the weight is lost. After the jeans fit differently. After the arms look smaller. After the stomach feels flatter. After they finally feel “ready” to wear the swimsuit, take the photo, book the trip, go to the event, or show up without hiding. But what if waiting for your body to change is the exact thing keeping you from becoming the woman you want to be? In this bonus episode of Embrace Your Real, I’m challenging the belief that you have to earn the right to live fully by reaching a certain body goal first. You can have goals. You can want to feel stronger. You can want to feel better in your skin. But your life is not supposed to be on pause while you work toward those things. This episode is your reminder that confidence is not something you wait for. It is something you practice. And sometimes the first step is doing the thing you have been saving for “later” in the body you have right now. What’s Discussed: How to recognize when your body image is making decisions for you The real cost of avoiding photos, trips, swimsuits, events, and new experiences Why reaching a goal does not automatically give you permission to enjoy your life How to stop treating your body like the price of admission for confidence Why living your life now can make your health journey feel lighter The one thing I want you to stop saving for “when your body changes” The Movement With Julie app is there to help you stop waiting for the perfect season, the perfect schedule, or the perfect body before you start showing up for yourself. You’ll get workouts you can do at home or in the gym, 30-minute and 60-minute options, new workouts every week, and exercise swaps for limited equipment so you can stay consistent in real life. Head to to get started. If you loved this episode, you’ll also love . It is the perfect next listen if you are ready to stop putting your life on hold until you feel ready, confident, or “good enough.” 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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653: Why You Need People: Community as Medicine
06/29/2026
653: Why You Need People: Community as Medicine
Hey hey beautiful human! Have you ever noticed how much harder it is to show up for yourself when you feel like you are doing it alone? You can have the workout plan. You can know what to eat. You can have the best intentions. But when life gets heavy, motivation drops, shame creeps in, or you fall out of rhythm, doing everything by yourself can make the whole thing feel ten times harder. And that is what we are talking about today: community. Not the surface-level kind where you scroll through other people’s posts and feel like you are “connected.” I mean real community. The kind where you are seen, supported, encouraged, reminded that you are not the only one struggling, and welcomed back when you have had a hard week. What’s Discussed: Why consistency feels so much harder when you are doing everything by yourself How a fitness community can help you feel seen, encouraged, and supported through real life Why the women who stay consistent long-term usually have people around them How community can calm your stress response and make showing up feel more sustainable Why scrolling fitness content is not the same as actually being connected How the Movement With Julie community has helped women keep going when they wanted to quit Where to start looking for your people, even if finding community feels awkward at first If you have been trying to build consistency by doing everything alone, this episode is your reminder that you may not need more pressure. You may need more people. The right community can help you feel less alone, less ashamed, and more willing to keep showing up through real life. If you loved this episode, you’ll also love . It pairs perfectly with this conversation because real connection is one of the things that helps your everyday life feel fuller, more supported, and easier to be present for. 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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652: 3 Quick Wins to Get You Back on Track
06/25/2026
652: 3 Quick Wins to Get You Back on Track
Hey hey beautiful human! By the end of June, summer can already feel a little loose. Maybe you’ve had a vacation, a few BBQs, later nights, pool days, skipped workouts, more snacks in the house, and meals that looked nothing like your usual routine. And you know how fast that can turn into, “Well, I already messed it up, so I’ll just start again Monday.” But sister, you do not need Monday. You do not need a perfect routine. You do not need to make some huge plan to fix everything. Sometimes you just need one next choice that makes you feel like yourself again. In this episode of Embrace Your Real, I’m sharing three quick wins you can come back to anytime summer starts to throw you off. These are simple things you can do right away to support your body, calm the spiral, and remind yourself that you are not nearly as far off track as you think. What’s Discussed: Why a busy weekend does not have to turn into a full week of feeling off track How starting your day with water and protein can help you feel more steady from the beginning Why hydration matters so much when summer heat, travel, saltier foods, and later nights are in the mix How 30 minutes of movement can help you reconnect with your body without trying to “make up for” anything Why getting back on track should never mean skipping meals or punishing yourself with restriction The Movement With Julie app is there when you need a workout that is already planned for you. You’ll get new workouts every week, 30-minute and 60-minute options, and exercise swaps for limited equipment so you can stay consistent at home, at the gym, or while traveling. Head to to get started. And when food starts feeling all over the place, Macro Counting Made Simple will help you understand your protein, carbs, and fats so you can stop guessing. If you loved this episode, you’ll also love . It is the perfect follow-up if summer has you feeling guilty for eating differently, missing workouts, or enjoying moments that do not fit perfectly into your usual routine. 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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651: Perimenopause: What's Actually Happening, What It Does to Your Fitness + What Will Help the Most
06/22/2026
651: Perimenopause: What's Actually Happening, What It Does to Your Fitness + What Will Help the Most
Hey hey beautiful human! Perimenopause is one of those things every woman will experience, yet so many of us are completely unprepared for it. Maybe you are in your 30s and starting to notice that your body feels different. Maybe you are in your 40s and quietly wondering why the workouts, meals, and routines that used to work suddenly are not working the same way anymore. And sister, this is not a discipline problem. Perimenopause is a hormonal transition, and it can affect your muscle, metabolism, sleep, mood, energy, recovery, cravings, and body composition. So in this episode of Embrace Your Real, I’m breaking down what perimenopause actually is, what is happening hormonally, why your old approach may stop working, and what will help your body the most in this season. What’s Discussed: What perimenopause actually is and why you can still be in it even if you are getting your period Why perimenopause can begin earlier than many women expect and last for years How estrogen and progesterone shifts can affect muscle, metabolism, sleep, mood, and recovery Why the same workouts and eating habits that worked in your 30s may stop giving you the same results Why strength training becomes even more important for your muscle, metabolism, blood sugar, bones, and body composition Why doing more cardio and eating less can backfire during perimenopause How protein, carbs, and healthy fats support your body through this hormonal transition The Movement With Julie app is there when you need a workout that is already planned for you. You’ll get new workouts every week, 30-minute and 60-minute options, and exercise swaps for limited equipment so you can stay consistent at home, at the gym, or while traveling. Head to to get started. And when food starts feeling all over the place, Macro Counting Made Simple will help you understand your protein, carbs, and fats so you can stop guessing. 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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650: How to Work Out in the Heat Without It Wrecking Yourself
06/18/2026
650: How to Work Out in the Heat Without It Wrecking Yourself
Hey hey beautiful human! Summer workouts can humble you fast. You go to do the same workout you have been doing for months, and suddenly your heart rate is higher, you are sweating within five minutes, everything feels harder, and you start wondering if you somehow lost your fitness overnight. You did not lose your fitness. Your body is just working in a much more demanding environment. When it is hot, your body has to keep your muscles working and cool you down at the same time, which means your heart, hydration, energy, and recovery are all under more stress than usual. In this episode of Embrace Your Real, I’m breaking down how to keep working out in the heat without burning yourself out. You’ll learn what is actually happening in your body, how to adjust your workouts, what hydration really needs to look like, when electrolytes matter, and how to know the difference between normal summer discomfort and signs that your body needs you to stop. What’s Discussed: Why working out in the heat feels so much harder, even when your fitness has not changed What happens when your body has to fuel your muscles and cool you down at the same time How heat affects your heart rate, sweat, energy, and workout intensity Why adjusting your workout time and intensity can help you stay consistent without overdoing it How to hydrate throughout the day instead of trying to catch up right before your workout When electrolytes can help and when plain water is probably enough How to tell the difference between normal summer workout discomfort and warning signs like dizziness, nausea, confusion, or a heart rate that will not come down The heat does not have to be the reason you stop showing up this summer. Your workouts may need to look a little different, but different does not mean less effective. With the right timing, hydration, intensity, and awareness, you can keep building strength without wrecking yourself in the process. Ready to make your summer workouts simpler? The Movement With Julie app gives you structured workouts you can do at home, in the air conditioning, on your schedule, with 30-minute and 60-minute options ready for you. Head to and get started. If you loved this episode, you’ll also love . It’s the perfect follow-up if the heat, your schedule, or summer plans are making your workouts feel harder to fit in, because it will help you make a shorter session feel focused, effective, and worth showing up for. 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 Fitness Rules Then vs. Now: What We Got Wrong and What Actually Works
06/15/2026
5 Fitness Rules Then vs. Now: What We Got Wrong and What Actually Works
Hey hey beautiful human! Let me ask you something. Were you ever taught that more cardio means better results, soreness means your workout counts, eating less is the fastest way to change your body, pain means progress, or you need a gym to get a real workout? If so, you are definitely not alone. A lot of us built our early fitness routines around these rules because they sounded disciplined, serious, and like the “right” way to get results. And when they did not work, we usually blamed ourselves instead of questioning the advice. But here is the truth: some of the fitness rules we were handed were never actually helping us. In this episode of Embrace Your Real, I’m breaking down five outdated fitness beliefs, what we now know actually works, and how letting go of these rules can help you train smarter, fuel better, recover well, and finally make progress that lasts. What’s Discussed: Why more cardio does not automatically lead to better body composition results Why soreness is not the best way to measure whether a workout was effective How under-eating can work against your metabolism, muscle, energy, and long-term progress Why “no pain, no gain” can lead to injury, burnout, and inconsistent results Why you do not need a gym to build real strength when you have a smart, progressive dumbbell plan How to let go of the rules that keep you stuck and start focusing on what actually moves your body forward Working hard without seeing the results match your effort usually means it is time to look at the rules behind your routine. This episode will help you spot the outdated fitness beliefs you may still be following and replace them with an approach that actually supports your body. For a structured strength plan that takes the guesswork out of your workouts, the Movement With Julie app is there for you. You’ll get new workouts every week, how-to videos for every exercise, 30-minute and 60-minute options, and a plan you can follow at home or in the gym. Head to to get started. And if nutrition is where you feel stuck, Macro Counting Made Simple will help you understand how to fuel your body instead of constantly trying to eat less. If you loved this episode, you’ll also love . It is the perfect follow-up if you are ready to spot the habits that may be keeping you stuck and replace them with habits that actually support your goals. If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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+9 Ways to Pick Out the Perfect Bathing Suit That You Actually Feel Confident In
06/11/2026
+9 Ways to Pick Out the Perfect Bathing Suit That You Actually Feel Confident In
Bathing suit shopping can bring up a lot more feelings than it should. You walk in looking for something cute for summer, and suddenly one tiny piece of fabric has you questioning your body, your confidence, and whether you even want to go to the pool anymore. But please hear this: your body is not the problem. Bathing suits are just hard to find sometimes. They have to fit your chest, hips, butt, torso, thighs, waist, rib cage, and everything in between, so of course the process can feel frustrating. In this episode of Embrace Your Real, I’m sharing nine practical tips to help make bathing suit shopping feel less dramatic, less defeating, and a whole lot more doable. From ignoring trends and buying the size that actually fits to choosing the right support, cover-ups, and try-on environment, this episode will help you find a suit that lets you enjoy your summer instead of obsessing over every little adjustment. What’s Discussed: Why bathing suit shopping feels hard for so many women, regardless of body shape or confidence level How a cute cover-up can help you feel more styled, supported, and at ease Why you should shop for the support your body actually needs instead of what looks cute on the hanger How trying suits on at home can save you from the dressing room spiral Why asking another woman where she got her swimsuit can be one of the best shopping hacks How to tell whether a suit gives you freedom or turns into a full-time adjustment job Why the most important thing you can do after putting your suit on is focus on the day, not the suit If bathing suit shopping usually leaves you feeling defeated, this episode is your reminder that the perfect suit is not the one that makes your body look like someone else’s. It is the one that lets you move, swim, laugh, eat, chase your kids, sit in the sun, take photos, and actually be part of your summer. If you loved this episode, I know you’ll also love . It will help you keep building the kind of confidence that lets you show up for your life, even on the days when your body image feels loud. If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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The Comparison That's Actually Worth Making
06/08/2026
The Comparison That's Actually Worth Making
Hey hey beautiful human! Most of us have been told to stop comparing ourselves to other people, and honestly, that advice sounds good until you remember that your brain does not really work that way. You can tell yourself to stay in your own lane, but then you open your phone, see someone else’s body, progress, or routine, and suddenly your brain is already measuring before you even meant to. So maybe the goal is not to stop comparing completely. Maybe the goal is to stop comparing yourself to people whose full story you do not know, and start comparing yourself to the one person you actually have enough context for: you. In this episode of Embrace Your Real, I’m breaking down why comparison is not always the enemy, how to tell when it is helping versus hurting you, and how to look back at your own progress without turning it into a shame spiral. What’s Discussed: Why comparison is a natural brain function, not a personal flaw Why external comparison usually leaves you feeling worse How your brain compares your behind-the-scenes to someone else’s highlight reel Why your past self can become either a source of shame or a record of growth How to compare yourself to yourself in a way that is specific, honest, and forward-moving Why tracking your progress can build confidence when you use it as evidence, not judgment If you loved this episode, you'll also love: . It pairs perfectly with this conversation because it helps you stop turning progress into another reason to judge yourself and start using it as something that supports you. Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to and get started inside the Movement With Julie app. 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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3 Things I Want You to Remember This Summer
06/04/2026
3 Things I Want You to Remember This Summer
Hey hey beautiful human! Summer has a way of making us feel a little more aware of our bodies than usual. The swimsuits, the pool days, the photos, the warmer weather, and being around other bodies can bring up thoughts you may not have been dealing with the rest of the year. And even if you have been showing up for yourself, working on your relationship with your body, and trying to feel more confident, summer can still catch you off guard. In this episode of Embrace Your Real, I’m sharing three honest reminders I want you to carry with you this season. There are no strategies or action steps in this one. Just the words I want you to come back to when your body image feels loud, when comparison starts creeping in, or when you feel tempted to sit out of your own life because you do not feel your best. What’s Discussed: Why swimsuit season can bring up body image struggles, even when you have done a lot of inner work Why the people who love you are not focused on the things you are picking apart How to remember what you bring to the room beyond how you look Why your body deserves grace after everything it has carried you through this year How summer can make comparison feel louder and less fair Why comparing your real life to someone else’s curated moment will never give you the full truth How to let the authentic version of you show up, get in the photo, get in the water, and enjoy your life now If summer has been making you feel more self-conscious than confident, this episode is your reminder that you do not have to wait for some future version of yourself to enjoy the season you are already in. You are allowed to show up, be present, and make memories in the body you have today. If you have been wanting a place where you can feel strong, capable, and supported by women who understand what it is like to keep showing up in real life, head to and get started inside the Movement With Julie app. If you loved this episode, you’ll also love . It will help you keep practicing the kind of inner dialogue that supports you, especially on the days when body image feels hard and you need to come back to a more loving way of speaking to yourself. If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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The Minimal Effective Dose for Your Workouts/Nutrition When Life Gets Crazy This Summer
06/01/2026
The Minimal Effective Dose for Your Workouts/Nutrition When Life Gets Crazy This Summer
Summer always sounds fun until your routine suddenly disappears. The kids are home more, weekends fill up fast, vacations happen, BBQs are on the calendar, pool days run long, and somehow your workouts, protein, steps, water, and goals start feeling like way too much to keep up with. And when life gets busy like that, it is so easy to think, “Well, I guess I’ll just start over when things calm down.” But I do not want summer to become the season where you feel like you are either doing everything perfectly or doing nothing at all. You do not need a perfect routine to keep taking care of yourself. You just need a simple baseline you can come back to when life feels full. In this episode of Embrace Your Real, I’m sharing the minimal effective dose for your workouts and nutrition when summer gets chaotic. I’ll walk you through the few habits that matter most so you can keep showing up, maintain your strength, support your energy, and stay connected to your goals without turning your health into another full-time job. What’s Discussed: Why summer is the perfect time to focus on a realistic baseline instead of chasing perfection How two dumbbell workouts a week can still help you stay strong when your schedule is packed Why protein should be your first focus when meals feel random or unpredictable Why 7,000 steps a day can be a more doable movement goal during busy seasons How to add more daily movement without turning everything into a formal workout Why hydration needs extra attention when heat, travel, and summer activities pick up If summer usually makes you feel like your goals are slipping away, this episode will help you find a better middle ground. You’ll learn how to simplify, stay consistent, and keep promises to yourself in a way that actually fits your real life. Ready to have your workouts planned for you so you can stay consistent without guessing what to do next? Head to and get started inside the Movement With Julie app. If nutrition feels confusing, especially when your summer schedule is all over the place, Macro Counting Made Simple will help you understand your protein, carbs, and fats so you can fuel your body with more confidence and less stress. If you loved this episode, you’ll also love . It will help you see why summer does not have to pull you away from your goals, and how macro counting can actually give you more flexibility when life feels full. If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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5 Ways to Make Your Health Feel Like Self-Care Again
05/28/2026
5 Ways to Make Your Health Feel Like Self-Care Again
Hey hey beautiful human! Have you ever noticed how something that started as taking care of yourself slowly turned into something that feels heavy? You still want to work out, you still want to eat well and you still care about your health. But somewhere along the way, it stopped feeling good and started feeling like pressure. Like something you have to keep up with, something you are constantly falling behind on, something that quietly makes you feel like you are not doing enough. And when it starts to feel like that, it makes sense why it becomes harder to show up. Not because you do not care, but because it no longer feels like something that is actually taking care of you. In this bonus episode of Embrace Your Real, I’m walking you through what usually causes that shift, and how to bring your health back to something that feels supportive, sustainable, and actually good to show up for again. What’s Discussed: Why health habits stop feeling like self-care and start feeling like pressure How chasing outcomes like weight or numbers can disconnect you from how you actually feel Why working out from a place of punishment changes your entire relationship with movement How joy plays a bigger role in consistency than most women realize Why routines that do not fit your real life are the fastest way to burn out How small shifts in intention can make your habits feel like something you want to return to If you loved this episode, you'll also love: . It pairs perfectly with this conversation and helps you approach your goals from a more supportive place. Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to and get started inside the Movement With Julie app. 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 the Mind-Muscle Connection (And Why It Changes Everything About How You Train)
05/25/2026
What Is the Mind-Muscle Connection (And Why It Changes Everything About How You Train)
Hey hey beautiful human! There is nothing more frustrating than doing the workout, checking off every set, and still wondering if the right muscles even got the message. You feel tired, you know you worked hard, but your glutes are quiet after glute day, your arms take over on back day, and suddenly the issue is not whether you are consistent. It is whether the effort you are putting in is actually going where you think it is. What most women do in that moment is assume they need to do more. More weight, more exercises, more intensity. But the missing piece is usually not more effort. It is where that effort is actually going. Not sure how to tell the difference between a workout that simply made you tired and a workout that actually trained the muscle you wanted to build? In this episode of Embrace Your Real, I’m breaking down what the mind-muscle connection is, why it changes the way your body responds to training, and the simple cues you can use in your next workout to finally feel the muscles you are trying to build. What’s Discussed: Why moving the weight does not always mean you are training the muscle you think you are How your body finds the easiest way through a movement and lets stronger muscles take over Why glute exercises can turn into quad or lower-back work without you realizing it Why going heavier can sometimes make the connection worse, not better How slowing down each rep helps you keep tension where it belongs Why visualization, touch, and simple cues can help your brain find the target muscle If you loved this episode, you'll also love: because it builds on this exact problem and helps you understand what else might be keeping your progress stuck even when you are doing the work. Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to and get started inside the Movement With Julie app. 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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Are You Actually Resting - Or Just Not Moving?
05/21/2026
Are You Actually Resting - Or Just Not Moving?
Hey hey beautiful human! Most women know they need rest days, but a lot of them have never been taught what a rest day is actually supposed to do. So they skip the workout, sit on the couch, scroll for hours, stay up too late, maybe eat less because they “did not earn it,” and then come back to training still tired, still flat, and confused about why they do not feel recovered. That is the difference between simply not working out and actually recovering. One gives your body a break from training, but the other gives your body the sleep, fuel, gentle movement, and mental space it needs to repair, rebuild, and come back stronger. In this bonus episode of Embrace Your Real, I’m breaking down why rest is not something you earn, why rest day guilt can quietly work against your progress, and how to make your recovery days actually support the results you are working so hard for. What’s Discussed: Why there is a real difference between a recovery day and just not working out What your body is actually doing on rest days and why it needs support to do it well How passive rest can leave you feeling just as tired, or even more drained, than before Why rest day guilt keeps your body in a stress response and works against your recovery How gentle movement, better sleep, and proper fueling help your body repair and rebuild How protecting your mental space on rest days matters just as much as the physical side If you have ever finished a rest day and still felt off, or guilty, or like you should have done more, this episode is going to shift the way you see that part of your routine. Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to and get started inside the Movement With Julie app. If you loved this episode, you'll also love: . It will help you take everything you learned here and apply it in a way that protects your results instead of quietly undermining them. If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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Is "Skinny" Trending Again? Here's What I Want You to Know
05/18/2026
Is "Skinny" Trending Again? Here's What I Want You to Know
Hey hey beautiful human! Have you felt it lately? You open your phone, you scroll for a few seconds, and suddenly you are looking at transformation photos, smaller bodies being praised, and a version of “progress” that feels very different from what you have been working toward. And even if a part of you knows better, there is another part that quietly wonders if you are doing something wrong. That feeling is not random. It is what happens when the message is everywhere and it keeps finding you, even when you are not looking for it. In this episode of Embrace Your Real, I’m talking about why this cultural shift is hitting so hard right now, what chasing extreme thinness actually costs a woman’s body, and how to stay grounded in what you are building when the noise starts getting loud. What’s Discussed: Why this current “skinny trend” feels more intense than past body trends How constant exposure through social media changes the way we experience comparison The long-term impact of chronic restriction on metabolism, bone health, and overall well-being The mental toll of chasing a number and how it quietly takes over your life Why strength, nourishment, and consistency will always outlast any trend Simple ways to protect your mindset when comparison starts creeping in If you loved this episode, you'll also love: . It builds on this conversation and helps you shift out of the self-criticism that so often comes up when comparison starts creeping in. Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to and get started inside the Movement With Julie app. 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 Summer Is Actually the Best Time to Start Counting Macros
05/14/2026
Why Summer Is Actually the Best Time to Start Counting Macros
Hey hey beautiful human! Every summer, so many women tell themselves the same thing. They will start in September, get back on track after vacation, or wait until life feels more structured again. And honestly, it makes sense why summer feels like the wrong time to start something new, because there are BBQs, restaurant dinners, travel plans, kids at home, and days that do not follow the usual routine. But that is exactly why summer can be the best time to start counting macros. If you can learn how to fuel your body in the middle of real life, with social meals, looser routines, and more activity already built into your days, you are not building a habit that only works when everything is perfect. You are building one that can actually last. In this bonus episode of Embrace Your Real, I’m breaking down why the “I’ll start in September” mindset keeps so many women stuck, why your body may need more fuel in summer than you realize, and how macro counting can help you feel more confident, steady, and in control without putting your life on pause. What’s Discussed: Why waiting until September often turns into the same cycle all over again Why summer activity can increase your body’s need for consistent fuel How underfueling can show up as cravings, low energy, and workouts that feel harder than they should Why BBQs, vacations, and restaurant meals are not setbacks when you understand macros How summer gives you the chance to build consistency in real-life situations Why learning your numbers now can make autumn feel easier before it even begins Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to and get started inside the Movement With Julie app. If you loved this episode, you'll also love: . It will help you take the awareness you built here and apply it in a practical way as your training evolves. If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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How Stress Actually Impacts Your Results
05/11/2026
How Stress Actually Impacts Your Results
Have you ever had one of those seasons where you are doing the things you are “supposed” to do, but your body still feels like it is not catching on? You are showing up for your workouts, trying to eat well, doing your best to stay consistent, and yet your cravings feel stronger, your sleep feels off, your energy feels all over the place, and your progress feels slower than it should. If that is where you are, I do not want you to jump straight to blaming your discipline, because there may be something much deeper going on. It may be that your body has been living under more stress than you realize, and when cortisol stays elevated for too long, it can change the way your body holds fat, protects muscle, manages hunger, recovers from workouts, and responds to the effort you are putting in. In this episode of Embrace Your Real, I’m breaking down what cortisol is actually doing in your body, why stress and undereating can quietly keep each other going, and what it looks like to support your body in a way that helps your results finally match the work you are doing. What’s Discussed: Why cortisol is not the enemy and what happens when it stays elevated for too long How chronic stress can affect fat storage, muscle, sleep, cravings, and recovery Why undereating can become a hidden stressor that keeps your body in survival mode Why “just stress less” is not realistic advice for women carrying full lives How fueling consistently can help your body feel safe enough to change Why sleep, intentional movement, and simple nervous system support matter more than you think Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to and get started inside the Movement With Julie app. If you loved this episode, 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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Do You Actually Need Creatine?
05/07/2026
Do You Actually Need Creatine?
Hey hey beautiful human! Creatine is everywhere right now. Powders, gummies, influencers talking about it like it is the missing piece to finally getting stronger, building muscle, and seeing results. And when something shows up that often, it is easy to start wondering if you are falling behind by not taking it too. But here is the truth. Creatine is not a magic fix, and it is not something you need in order to see results. In this episode of Embrace Your Real, I break down what creatine actually is, how it works in your body, and whether it is something that makes sense for you based on your goals, your routine, and your current season of life. What’s Discussed: What creatine actually is and why your body already produces it Why women often respond well to creatine supplementation How creatine helps improve strength, performance, and workout output The truth about muscle building and why creatine supports the process, not replaces it How creatine can benefit your metabolism and long-term health The surprising brain benefits of creatine, especially during stressful or busy seasons How creatine may support energy during certain phases of your cycle Why the scale may go up at first and what that actually means If you have been seeing creatine everywhere and wondering if you should start taking it, this episode will help you make a clear, confident decision without pressure or confusion. Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to and get started inside the Movement With Julie app. If you loved this episode, you'll also love: 325: . And once you know why, Episode 371: will give you the practical tools to actually hit your target every day. If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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How to Make a 30-Minute Workout Actually Count
05/04/2026
How to Make a 30-Minute Workout Actually Count
Hey hey beautiful human! Most women with only 30 minutes to spare talk themselves out of working out before they even start. Is this even worth it? Should I just wait until I have more time? And when they do show up, they either rush through something random or spend half of it feeling guilty that it is not longer. But a 30-minute workout is not a watered-down version of a real workout. It is a different kind of session with its own rules. And when you follow those rules, it is just as effective as anything longer. In this episode of Embrace Your Real, I walk you through exactly how to structure a short session so it actually moves you toward your goals, not just makes you feel like you did something. What's Discussed: Why the mindset you bring to a short session determines everything about how it goes The exact circuit structure that makes 30 minutes work as hard as a longer session Why the weight you are lifting matters more in a short session than a long one Why abandoning your weekly split when time is tight is quietly stalling your progress How to use rest periods strategically so not a single minute goes to waste Ready to have every 30-minute session pre-planned, pre-programmed, and built around exactly this structure? Head to and get started inside the Movement With Julie app. If you loved this episode, you'll also love: . It will help you take the awareness you built here and apply it in a practical way as your training evolves. If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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5 Fitness Habits That Are Secretly Sabotaging Your Results
04/30/2026
5 Fitness Habits That Are Secretly Sabotaging Your Results
Hey hey beautiful human! When results stall, the first instinct is always to do more. More cardio. Less food. Harder workouts. But what if the thing getting in the way has nothing to do with any of that? Most women who feel stuck are already showing up. They are consistent. They are trying. And the habits that are quietly working against them are the ones they would never think to look at because they do not look like fitness habits at all. In this episode of Embrace Your Real, I walk you through those five things that are secretly sabotaging your results and what to do about each one tonight. What's Discussed: Why dehydration is tanking your performance and sending false hunger signals without you realizing it Why working out every day does not cancel out sitting for the other twelve hours Why doing cardio you dread is keeping cortisol elevated and actively working against your goals What body checking is, why most women do it constantly, and why it is draining the joy out of the process Why self-criticism is not keeping you accountable and what the research says actually works instead Ready to find a program that fits into a real full life without requiring perfection? Head to and get started inside the Movement With Julie app. If you loved this episode, you'll also love: Episode 413: . It will help you take everything you learned here and apply it in a way that protects your results instead of quietly undermining them. If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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Why Your Relationship With Food Matters More Than What You're Actually Eating
04/27/2026
Why Your Relationship With Food Matters More Than What You're Actually Eating
Hey hey beautiful human! Can I ask you something honest? How much of your mental energy today went toward thinking about food? What you ate, what you should not have eaten, what you are planning to eat, whether you were good or bad? Because here is something most women have never considered. You can have the most perfectly balanced plate in the room and still be deeply unhappy around food. And that disconnect, the anxiety, the guilt, the constant mental noise, is doing more damage to your health and your body than anything on your plate ever could. In this episode I walk you through where a complicated relationship with food actually starts, five specific signs that yours might need some attention, and what food freedom genuinely looks like in real life. Not as a concept. In practice. What's Discussed: Where a complicated relationship with food actually starts and why it is not your fault How the restriction cycle creates disordered thinking around food over time Five specific signs that your relationship with food needs some attention What food freedom actually looks like in real life How to start building an approach to eating that feels like intention and peace at the same time Ready to use macros as a tool for awareness and freedom instead of another rigid system to follow perfectly or abandon completely? Check out Macro Counting Made Simple at . If you loved this episode, you'll also love: . It will help you take the awareness you built here and apply it in a practical way as your training evolves. If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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The Busy Mom's Survival Guide to Staying Consistent (When the Newborn Stage Is Over)
04/23/2026
The Busy Mom's Survival Guide to Staying Consistent (When the Newborn Stage Is Over)
Hey hey beautiful human! This one is for the mom who made it through the newborn stage, finally feels like herself again, and is still somehow struggling to stay consistent with her health and fitness. Because here is what nobody tells you. The school age years are their own kind of hard. Your schedule is no longer just yours to manage. It is dictated by school start times, pickup windows, sick days, and a never ending stream of things that need your attention right now. And the strategies that worked before kids, or even in early postpartum, were never designed for this season. So if you have been blaming your discipline, stop. This is not a you problem. It is a season problem. And in this episode I am giving you three practical systems for staying consistent when your schedule belongs almost entirely to everyone else. What's Discussed: Why this is a season problem and not a discipline problem The definition of consistency that is making women in this season feel like they are failing when they are actually not How to anchor your workout to something that already exists in your day Why shrinking your workout before skipping it changes everything Why the movement that does not look like a workout counts more than you think What to take away from today and how to stop letting a disrupted week convince you to quit Ready to find a program that makes it easy to show up consistently even on the weeks when life is full? Head to to get started inside the Movement With Julie app. If you loved this episode, you'll also love: Episode 516: . It pairs perfectly with everything we covered today. 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 Fall Back In Love With Your Everyday Life
04/20/2026
How To Fall Back In Love With Your Everyday Life
Hey hey beautiful human! When was the last time you actually enjoyed a regular Tuesday? Not a vacation, not a milestone, not a special occasion, just an ordinary day that felt like yours. If you are honest with yourself, it has probably been a while. And if you have been living in permanent almost there mode, always waiting for things to slow down, for the weight to come off, for the next season to finally be the one worth enjoying, this episode is going to hit different. Because the life you have been waiting to enjoy? It is already happening. And today we are talking about how to actually show up for it. What's Discussed: Why so many driven women are living in almost there mode without even realizing it The I'll be happy when trap and why it keeps joy permanently just out of reach Why hustle culture has convinced us that pleasure has to be earned before it can be enjoyed What small rituals actually do for your wellbeing according to research Why saving things for special occasions is quietly telling yourself today is not enough The personal joy list exercise and why you need to do it this week If you want a movement that actually feels good to show up for, head to to get started inside the Movement With Julie app. This episode was made to be shared. Follow the podcast, leave a review, and send it to a friend who could use a reminder that her life is already worth loving. If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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7 Things That Are Quietly Wrecking Your Sleep (And Slowing Your Results)
04/16/2026
7 Things That Are Quietly Wrecking Your Sleep (And Slowing Your Results)
When your progress has stalled, your cravings feel out of control, and your body never fully recovers, the common instinct is to blame your training or your nutrition. But while those things matter, there is one thing that overrides all of it the moment it goes wrong, and most women never think to look at it. Sleep. In this episode of Embrace Your Real, I walk you through seven specific things that are quietly disrupting your sleep and exactly what to do about each one tonight. And what you will find is that some of the habits you think are helping you are actually the ones working against you the most. What's Discussed: Why sleep is the missing piece most women never think to look at Why skipping carbs at dinner raises cortisol overnight and wakes you up at 2 or 3am How finishing intense workouts too late keeps your nervous system activated when it should be settling Why chronically high cortisol leaves you wired but exhausted and what to actually do about it The half life of caffeine and why your 3pm coffee is still in your system at 9pm What social jet lag is and why inconsistent sleep and wake times are costing you recovery Why a warm or bright bedroom is actively working against deep sleep The one thing to start with tonight If you want a program that takes recovery just as seriously as the training itself, head to movementwithjulie.com to get started inside the Movement With Julie app. Rest days are programmed intentionally into the weekly schedule so your body always gets what it needs to repair and change. If you loved this episode, you'll also love: Episode 413: . It will help you take everything you learned here and apply it in a way that protects your results instead of quietly undermining them. If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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How to Choose the Right Protein Powder for You
04/13/2026
How to Choose the Right Protein Powder for You
Protein powder should be simple, but the supplement industry has made it anything but. With dozens of types, misleading labels, and marketing designed to confuse, most women end up buying something that does not work for their body, their goals, or their digestion, and then blaming themselves when it does not feel right. In this episode of Embrace Your Real, I cut through all of it and give you a clear, practical guide to understanding what every main type of protein powder actually does, how to read a label without getting tricked, and how to figure out which one is the right fit for you. I also get into why bloating from protein powder is almost never about the protein itself, what collagen is actually missing that makes it an incomplete protein source, and why the best protein powder is simply the one you will actually use consistently. What's Discussed: Why protein powder causes so much unnecessary confusion and what this episode will clear up What protein powder actually is and the one reason it exists Whey concentrate, what it is, who it is for, and why it is the most straightforward starting point Whey isolate, how it differs from concentrate, and why bloating may not be about the whey at all Casein, why it digests differently, and when it actually makes sense to use it Plant based protein, why pea and rice combined gives you a more complete profile, and what to watch on the label Egg white protein, why it is having a moment, and who it works best for Bone broth protein, what it actually supports, and why it is not a primary protein source Collagen, what it is missing, and why it cannot replace a complete protein source How to read a label without getting tricked, what to look for and what to avoid The trial and error reality and how to figure out what actually works for your body If you want clarity on how to calculate and hit your daily protein target in a way that actually works for your real life, check out Macro Counting Made Simple at And if you want your training structured so your nutrition and recovery are always working together, head to to get started inside the Movement With Julie app. If you loved this episode, you'll also love: 325: . And once you know why, Episode 371: will give you the practical tools to actually hit your target every day. If you want more from me, be sure to check out… Follow me on Instagram: | | Movement With Julie | App: Macro Counting Made Simple Online Academy: Website:
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