Embrace Your Real

With Thanksgiving and Christmas just around the corner. I want you to be proactive about your tactics for navigating the holiday season so you can continue to have a healthy relationship with your body AND with food. I know this time of year can be so hard for many women and that's why I want to share a few tips that will help you reign it in over the holiday season while STILL enjoy your favorite holiday treats. What I discussed:

1. Remind yourself how you felt last year after the holidays and make decisions based on that feeling. Do you want to feel that way again?
2. Budget your macros. Eat the treats but make sure they still fit into your macros.
3. Don't let the holidays be a free for all. Give yourself permission to eat the treats so you don't feel like you ever need to overindulge.
4. Use hand portions when needed.
5. Relax and eat without guilt.

Link mentioned in this episode: 12 Ways to Avoid Overeating this Holiday Season Episode 217: How to Use Hand Portions to Reach Your Macro Goals Free e-Book If you want more from me, be sure to check out: Instagram: @embraceyourreal | @movementwithjulie Website: www.juliealedbetter.com Free eBook: www.juliealedbetter.com/free-ebook Amazon storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi

How much should you be honoring your body with movement?! Let's chat about it in this episode of the Embrace Your Real podcast. With the growth of my Movement with Julie Tiktok and Instagram account, I have been getting a lot of questions in regards to the frequency of their workouts, so I have put together this episode to address the most frequently asked questions. What I discussed:

• How long should you workout for? 45 minutes is ideal, but anything less is still great. I wouldn't exceed 60 minutes in fears of overtraining.
• What's the minimum days you should workout? 2 days a week ensuring you are hitting all the major muscle groups. So ideally doing one upper body and one lower body workout a week.
• What's the max days you should workout? Ideally 5, but 6 is okay if you aren't overtraining your muscles. You could workout 5 days a week and do 2 days a week of active recovery.
• What should your rest days look like? Whatever feels best for your body. For me, I like active recovery.
• What happens if you skip a week of workouts? IF you have been super consistent with your workouts, then nothing will happen. Most likely you will benefit from the rest. Just ensure you are focusing on your nutrition that week.

If you want to get upper body and lower body workouts you can do weekly, or 30 minute variations of workouts if you're short on time, or you have the time and you want 5 days a week of 45 minute workouts, check out my Movement with Julie app. It makes it super easy for you to train hard without over training as a carefully program each week of workouts to ensure you hitting every single muscle group the perfect amount so you see optimal results. Link mentioned in this episode: www.instagram.com/movementwithjulie sale.movementwithjulie.com If you want more from me, be sure to check out: Instagram: @embraceyourreal | @movementwithjulie Website: www.juliealedbetter.com Free eBook: www.juliealedbetter.com/free-ebook Amazon storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi

Let's have some REAL TALK on self worth. I know you probably think your unworthy because you're not perfect, or you don't meet societies standards, or someone at work be littles you, or you simple just don't feel like you're good enough. This is extremely common, yet so far from the truth. That's why in this episode of the Embrace Your Real podcast, I want to share 10 truths about self worth that will hopefully make you rethink your level of self worth and make you realize how worthy you actually are. What I discussed:

1. There is no specific criteria you need to meet in order to be worthy.
2. You can never earn, gain or have worth.
3. You don't need to be perfect or special to have worth.
4. It's impossible for mistakes cannot diminish your worth.
5. Just because other people make you feel inferior doesn't mean you are worth less.
6. Criticism and feedback have nothing to do with your worth.
7. You don't need other people's approval to feel worthy.
8. You can be disliked and still be worthy.
9. What other people say or think about you has zero impact on your self worth.
10. God has already decided your self-worth and its priceless

Link mentioned in this episode: Episode 63: Are Your Insecurities Worth It? If you want more from me, be sure to check out: Instagram: @embraceyourreal | @movementwithjulie Website: www.juliealedbetter.com Free eBook: www.juliealedbetter.com/free-ebook Amazon storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi

Do you sometimes feel overwhelmed by the vast amount of different type of workouts that exist these days?! HITT workouts, resistance band workouts, boot camp workouts… It's like the options never end! Well, I'm here to tell you that you don't need to try out all of these different workouts to get results. All you need to do is pick ONE proven form of strength-training and stick to it. But which one!? My favorite form of strength-training exercise is dumbbell workouts. While they may feel a bit intimidating to start with, I promise that the benefits are worth it. What I discussed:

1. They are more effective than any other form of strength-training.
2. You have an infinite amount of versatility
3. You can choose where you workout
4. They helps identify and eliminate strength imbalances
5. They allow you to increase your range of motion
6. They enhance the mind-muscle connection
7. More Freedom of Movement.
8. Dumbbells work MORE muscles.
9. Dumbbells are great for progression.

Link mentioned in this episode: sale.movementwithjulie.com If you want more from me, be sure to check out: Instagram: @embraceyourreal | @movementwithjulie Website: www.juliealedbetter.com Free eBook: www.juliealedbetter.com/free-ebook Amazon storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi

Welcome to part 2 of 6 ways to live more authentically. If you missed part 1 I highly recommend going back and listening to that next! It's okay to listen out of order. But, why is living authentically so important? We can't show up as our BEST selves in our lives if we aren't being TRUE to ourselves. So this episode is meant to challenge how you are showing up in your life now and help you start showing up more authentically. In Part 1 I talked about…

1. Stop pretending. It's exhausting trying to be someone you're not…24/7! Compartmentalizing and presenting a different version of you to all the various groups in your life will drain you to your core.

1. Get Comfortable in the discomfort of vulnerability. There is no authenticity where there is no truth. And there is no truth where there is no vulnerability.

1. The reason why you may be struggling with authenticity is because you're striving for perfection. But here's the thing: You'll never achieve it because the bar always gets raised.

What I discussed: Stop judging others. Whatever negative things or judgements you cast upon others, is usually the ultimate revealer of your own insecurities. If you feel like you need to cast your insecurities on others, then this means you're not living authentically. Set better boundaries. If you are living on other people's terms, you aren't living authentically. It's that simple. Your priorities NEED to come first. Get to know yourself better. You cannot living authentically if you don't know what is authentic for you. Link mentioned in this episode: Episode 276: 6 Ways to Live More Authentically Part 1 Episode 226: 7 Things You Need to Do to Be More Authentic Daily Episode 79: 3 Things That Deserve Boundaries If you want more from me, be sure to check out: Instagram: @embraceyourreal | @movementwithjulie Website: www.juliealedbetter.com Free eBook: www.juliealedbetter.com/free-ebook Amazon storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi

Real talk: Macro Counting doesn't have to be cut and dry. It doesn't have to be black and white. And if this belief is what's holding you back from starting your macro counting journey and ultimately building the body you want, it's time to think again! Macro Counting can be what you need it to be. And, macro counting can evolve as you evolve on your fitness journey. In fact, there are 5 main approaches to macro counting and if you're struggling to stay on track with your nutrition, it's time you pick which approach is best for you. What I discussed: Approach # 1: "Testing the waters" Approach. You either track ONLY your protein intake or you only track breakfast and lunch. Approach # 2: Flexible Approach. With this approach, you will focus on hitting your macros within 10g to 15g of each macro. Approach # 3: Moderate Approach. This is where you are focusing on hitting macros within 5g to 10g. Approach # 4: Non-Flexible Approach. This is where you will land within 1g to 5g of each macro. Approach # 5: Strict Approach. This is where macro counting can trigger you to build an unhealthy relationship with food and it's time for you to take a step back. Link mentioned in this episode: macrocountingmadesimple.com If you want more from me, be sure to check out: Instagram: @embraceyourreal | @movementwithjulie Website: www.juliealedbetter.com Free eBook: www.juliealedbetter.com/free-ebook Amazon storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi

Living authentically involves a balance between what is occurring within us and how we express and represent ourselves outside. But how do we actually do that? How do you we actually start showing up more authentically? In a world of inauthenticity, I know it feels impossible sometimes to be authentic. That's why in this episode of Embrace Your Real, I want to give you a few tips on showing up more authentically in your life. What I discussed:

1. Stop pretending. It's exhausting trying to be someone you're not…24/7! Compartmentalizing and presenting a different version of you to all the various groups in your life will drain you to your core.
2. Get Comfortable in the discomfort of vulnerability. There is no authenticity where there is no truth. And there is no truth where there is no vulnerability.
3. The reason why you may be struggling with authenticity is because you're striving for perfection. But here's the thing: You'll never achieve it because the bar always gets raised.

Link mentioned in this episode: Episode 49: The Danger of Embracing Your Real If you want more from me, be sure to check out: Instagram: @embraceyourreal | @movementwithjulie Website: www.juliealedbetter.com Free eBook: www.juliealedbetter.com/free-ebook Amazon storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi

Got workout boredom? Make's it super hard to be consistent with honoring your body with movement and building the body you want, right? You don't want to show up, you don't want to push yourself, and all you want to do is bail on your workout. Right, again? Girl, we've got goals to reach and we can't let our workout boredom stand in the way! No, that doesn't mean push through the boredom and do the workout anyway. It means change things up and figure out how to make your workouts not so darn boring anymore! What I discussed:

1. Attach your workouts to something that excites you.
2. Shorten your workouts.
3. Change up your workouts.
4. Get a fun playlist!
5. Wear workout gear you're excited to wear.
6. Track you progression.
7. Change the place where you workout.
8. Find a workout buddy.
9. Visualize yourself in the morning working out and enjoying it.

Link mentioned in this episode: sale.movementwithjulie.com If you want more from me, be sure to check out: Instagram: @embraceyourreal | @movementwithjulie Website Free e-Book Amazon storefront

Are there certain things you want in life but can't seem to get yourself to go after them? Is this due to feeling a lot of fear? If yes, you aren't along. There are many different types of fear we experience that can get in the way of us and our goals. Fear is an emotion and you're allowed (and supposed) to feel. But that doesn't mean you can only move forward once you've come to terms with all of your fears — what you have to learn is to be comfortable with feeling the fear BUT doing what you have to do anyways. Learn to lean into. Although, in order to lean into the fear, you need to learn what fear you are facing. So in this episode of Embrace Your Real, I'm going to walk you through the 5 fears holding you back from reaching your goals. What I discussed:

1. Fear of failure.

1. Fear of the unknown

1. Fear of success

1. Fear of hard work.

1. Fear of "you're doing the wrong thing"

Which one are you facing? Which one is holding you back? Now it's time to do your homework and figure it out and figure out how you can start to lean into that fear. Link mentioned in this episode: Episode 55: Journal Prompts for Staying on Top of Your Goals Episode 86: 7 Steps to Setting (And Actually Reaching) Your Goals Episode 88: 5 Steps to Finding Your "Why" Episode 72: 6 Ways to Deal with Loved Ones Not Supporting Your Goals If you want more from me, be sure to check out: Instagram: @embraceyourreal | @movementwithjulie Website: www.juliealedbetter.com Free eBook: www.juliealedbetter.com/free-ebook Amazon storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi

Let's chat about food scales… I know food scales seem daunting, I know there is a lot hesitation around using them, I know that within some circles they have a bad rap. That's why in this episode, I want to explain WHY I LOVE using a food scale, how it helps me reach my goals and feel great in my body, how to select the right food scale, and how to actually use a foods scale. The benefits of food scales: They help with portion control You can weigh ingredients that are hard to measure They are consistently accurate They are easy to use It encourages you to stop mindlessly eating It helps you build the body you want. It makes macro counting SO MUCH EASIER. Okay, so before you can start weighing your food, you're going to need a food scale. Which one should you get? Determine what type of food scale you want to use. Some people prefer to purchase a digital scale because it offers exact measurements without guesswork; other options include spring and weight scales. When choosing, focus on selecting a scale that has numbers you can easily read, is within your budget, has a bowl or cup for holding food and is easy to maintain. My favorite food scales: OXO Good Grips 11-Pound Stainless Steel Food Scale with Pull-Out Display. The OXO Good Grips 5-lb Food Scale with Pull-Out Display Links mentioned in this episode: macrocountingmadesimple.com On a budget OXO Good Grips 11-Pound Stainless Steel Food Scale with Pull-Out Display The OXO Good Grips 5-lb Food Scale with Pull-Out Display If you want more from me, be sure to check out: Instagram: @embraceyourreal | @movementwithjulie Website Free e-Book Amazon storefront