Embrace Your Real

When your day takes an unexpected turn and you can't follow your regular workout and nutrition plan, it can feel like you failed - bring up feelings of guilt. Here are three things you do when you get off track due to circumstances out of your control. That's why in this episode of Embrace Your Real, I'm going to chat through 6 ways you can handle life when it gets in the way of your fitness goals. What I discussed:

1. Remember it's what you do consistently, not occasionally that counts

1. Accept what is out of your control and what's in your control

1. Take care of yourself in another way

1. Do the best you can with what you have

1. Figure out how this scenario can be avoided in the future.

1. Stay calm and carry on

Link mentioned in this episode: Episode 184: What to Do When Things Aren't Going Your Way 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 goal setting…. Why are you doing what you're doing? Do you have goals behind what you're doing? Do you have a purpose? A plan? A reason to show up daily? If you don't, then this episode is for you. The thing is, most of us WANT to reach some sort of destination, whether that be with your fitness, your body, your relationships, your career, whatever it might be. But what most of us are lacking is the exact goal attached to that destination. And when we lack a goal, the end destination is too vague. When it's too vague, it's really hard to work towards. So let's chat about setting realistic and attainable goals so you can finally get to that destination you have been dreaming of… These are the 8 ways for reaching your goals, you can set yourself up for success:

1. Set goals that are realistic with your season of life.
2. Map out your plan
3. Visualize
4. Write your future self a letter
5. Take action every day
6. Tell others about your goals
7. Expect that you will have setbacks
8. Keep tabs on your progress on a weekly basis

Links mentioned in this episode: sale.movementwithjulie.com Episode 86: 7 Steps to Setting (And Actually Reaching) 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

Did you know you have THREE different selves? That's right, THREE! The first type of self is your ideal self. This is the type of person that you want to become. The second type of self is your actual self. This is who you really are as a person. The third type of self is your perceived self. This is how you view yourself or who you think you are. Studies have shown that our third self that really dictates our lives. How we view ourselves changes how we live our lives and how we interact with the world. But unfortunately, most of us don't perceive ourselves in a good light. Here are some shocking stats…

• 90% of women wish they could change at least one thing about their physical appearance.
• 81% of 10-12 year-old girls are scared to be considered fat.
• 1 out of 4 women, in the 16-20 year old women group, suffer from an eating disorder.
• Only 2% of women consider they are beautiful.

These stats PROVE why it's so important for us to work on our self esteem. That's why in this episode of the Embrace Your Real podcast, I'm going to share some simple ways to start boosting your self esteem. Link mentioned in this episode: Episode 197: Real Talk on Building Confidence in 2022 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 back to 13 ways to make moving your body consistently EASY part 2, if you haven't yet listen to part 1 I highly recommend going back and listening to that episode either before or after this one. Moving your body consistently can be hard — whether you're just not motivated or you don't have the energy, or life just feels way to busy. Whatever the reason may be, I have a BUNCH of ways to help you make it easier. In part 1, I discussed:

1. Finding movement you love doing
2. Creating a schedule.
3. Treating your workouts like appointments or work meetings.
4. Having a plan.
5. Setting yourself up for success.
6. Having a back up plan

Okay let's dive in to part 2:

1. Don't overcommit

Be realistic about what you can actually do weekly and daily. Don't set an expectation for yourself to workout 6 days a week for 60 minutes if you haven't been working out at all.

1. Be open minded about movement.

Movement isn't just going to the gym, movement can mean ANYTHING and honoring your body with any kind of movement daily will change your relationship with fitness!

1. Find a way to hold yourself accountable.

Get an accountability buddy or a workout partner, or ask your significant other or your best friend to help hold you accountable.

1. Track your progress

Sometimes we can't see the changes in the mirror every single day and we think we aren't making any progress when if fact, we are making LOTS of progress. That's why I think it's so important to track your progress so you can see that your hard work is in fact paying off.

1. Track your consistency

See how many days and weeks you can go honoring your body with movement. You're going to become so motivated to not break your streak!

1. Set specific and actionable goals for yourself

It's also hard to stay consistent when you don't know what you're working towards. So figure out WHAT you are working towards EXACTLY.

1. Focus on the process not the results.

If you focus on the results ONLY you're going to struggle to see results. Links mentioned in this episode: sale.movementwithjulie.com Episode 267: 13 Ways to Make Moving Your Body Consistently EASY Part 1 Episode 256: 5 Ways To Monitor Your Progress Without The Scale 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

Life is hard, right? It feels like you constantly don't have enough energy, enough hours in the day, and enough willpower to push through, right? Ugh, it's not a fun way to live and that' why I want to share 5 things that I know will help make life instantly easier for you. These five practical things are priceless and will make dramatically POSITIVE effect on your life. Girl, if you do these 5 things, I can promise you, your life will become so much easier.

1. Focus on the people who truly matter.
2. Don't take everything personally.
3. Don't be a "yes woman".
4. Let people know what your needs and priorities are.
5. Do at least ONE thing for yourself every single day

Link mentioned in this episode: Episode 117: 9 Ways to Reduce Your Stress Episode 75: 5 Steps to Stop Letting People Stress You Out 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

Are you struggling to commit to your workouts consistently? Do you WANT to workout more consistently but can't seem to actually commit? Do you beat yourself weekly or even daily because you just can't seem to get yourself to the gym? If you can relate, then this episode of the Embrace Your Real podcast is for you. I'm about to share 6 of the 13 ways to make moving your body consistently a whole heck of a lot easier. And be sure to stay tuned for next week's episode where I'll share part 2 with the remaining 7 ways! What I discussed:

1. Find movement you love doing
2. Create a schedule.
3. Treat your workouts like appointments or work meetings.
4. Have a plan.
5. Set yourself up for success.
6. Have a back up plan!

Stay tuned for next week to get part 2 where I'll share the remaining 7 tips! Links 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

How the heck do you build a healthier relationship with yourself? I know girl, it probably feels far fetch, maybe it even feels impossible. But, I'm here to tell you that YOU CAN and the steps to do so are simple if you're willing to put in the time and effort. Are you ready to find out the 4 simple ways to strengthen the relationship you have with yourself? What I talked about:

1. Be intentional with your words
2. Call yourself out on your crap
3. Practice self-compassion
4. Spend time alone

Link mentioned in this episode: Episode 23: 5 Steps to Building Unshakeable Confidence 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

I talk to you guys every single day in my direct messages and I know a lot of you are starting to count macros either for the first time or you're coming back to it. And whenever that happens, it's typically like when seasons change, people, you know, they start to realize, okay, something from this past season is not working and I have new goals for the next season, especially as we're heading in and as we're already into September heading into the fall season.

So if you are a first time macro counter and you're struggling to hit your macros or maybe you're coming back to macro accounting and you're struggling to hit your macros, this episode is for you just know that it truly does not mean that you're doing anything wrong.

What I discussed:

1. Don't drink your calories or just be mindful of that.
2. Utilizing those secondary protein sources.
3. Having a few favorite high volume, low calorie foods.
4. Have a few meals memorized that you can that are just super easy and have those ingredients or whatever it is in your pantry so that you can just throw them together really quick

Links mentioned in this episode: Macro Counting Made Simple Online Academy: www.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

When it comes to building the body we want, we think we aren't doing enough. We think that more is better and the more that we do the better results we will see. So for the woman who thinks she isn't doing enough, I have a few reminders to share with you in this episode of Embrace Your Real. Four Reminders I talked about:

1. Just because you're not seeing results immediately doesn't mean what you're doing isn't working and you need to do "more" or "change things up".
2. What other women are doing or did to accomplish the goals you want to achieve is not necessarily the steps you need to follow.
3. Recognize this self-inflicted pressure and release the valve.
4. Realize that more is not always better.

Link mentioned in this episode: Episode 120: Stop Punishing Your Body Episode 98: My #1 Advice for Overcoming Comparison Episode 97: 3 Reminders About Changing Your Body 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

This episode is for the woman who works out at home, doesn't have a bunch of dumbbells and is looking to get a greater challenge from her workout. Because here's the thing: working out regularly is great…but even if you're working out consistently your body will eventually adapt to the weights you're using, thus not increase the demands you are placing on your body which can and will cause a plateau in your results. If investing in heavier weights right away is not in the cards, there are ways to structure your workouts to increase the demands without more weights.

Things I talked about:

1. Implement to failure
2. Superset movements
3. Circuit training
4. Drop sets
5. Pyramid sets
6. Cardio between sets
7. Add bands
8. Change the tempo
9. Shorter rest between sets

If you want more from me, be sure to check out… Instagram: @embraceyourreal | @movementwithjulie Website: www.juliealedbetter.com Free e-book: 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