Embrace Your Real

How do you make a drastic change in your life? How do you get from point a to point b when you feel like there are a million miles between where you are now and where you want to be? How do you even get started? What do you even do?! I get it, when you want to create a huge change in your life, it can feel daunting, scary, and overwhelming. That's why I've put together this 7-step guide to help you navigate these large change you want to make in your life. Remember, this is 7 steps to changing your life in one year and not one month or one week or one day because REAL changes take time and we need to be realistic about how long it actually takes and we need to realize that consistency is so important. If you stick with something consistently for ONE YEAR, you WILL see change and that change WILL last. It is inevitable. So don't give up after one month, that's not enough time, don't give up after 3 months or 5 months, because you're still going to need more time. Focus more on consistency and less on results and one year from now you will be amazed by what you're accomplished. Link mentioned in this episode: Episode 44: The Number One Reason Why You're Unhappy Episode 28: Struggling? You're Not the Only One! Episode 55: Journal Prompts for Staying on Top of Your Goals Episode 174: Are You Living Every Day Better? 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

Marco counting is what healed my relationship with food. It opened me up to this whole new word where I didn't need to deprive myself of food. I no longer needed to eat as little as possible, avoid my favorite foods, and completely cut food groups out of my daily food intake. I finally stopped feeling confused about WHAT I should and shouldn't be eating, or confused about HOW MUCH I should and shouldn't be eating. I could sit down each day and properly fuel my body without the stress, without wondering if I was "doing it right", without feeling guilty or having to punish myself. If you can relate to any of these feelings, then I highly suggest trying macro counting. But here's the thing: I talk to so many woman who have a poor relationship with food and are constantly dieting and they say, "Macro counting didn't work" for them. Whenever I hear someone say that, I know there needs to be more to the story than the mere fact that macro counting didn't work. So if you, too, feel like macro counting isn't working for you or you are struggling with it now, let me share a few reasons WHY and solutions for each. What I discuss:

1. You're not being honest with yourself about what you're eating and how much you are eating.
2. You're not being consistent enough.
3. You're not giving it enough time.
4. Your macro goals aren't accurate.
5. You deprive yourself too much.
6. You're not cycling through the four phases of macro counting.
7. You don't listen to your body.

Link mentioned in this episode: Episode 243: What Are the Four Phases of Macro Counting? 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 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

I know many of you listen to this podcast because you struggle with your relationship with food, with fitness, with your body and maybe even yourself. I do the best I can to provide all the guidance I can, but sometimes you need more than that. I want you to know that it is OKAY to ask for help. I didn't heal my relationship with food and fitness and body alone. Without my husband, I might still be stuck where I was. Things I discuss: Spending time in Prayer and God's Word. Prioritized Educating Myself Found Other Like Minded Women Became aware of what I allowed myself to WATCH & LISTEN to Learn To Become your biggest cheerleader Link mentioned in this episode: Episode 106: Ask Me Anything: My Spiritual Journey Pt.1 Episode 184: What to Do When Things Aren't Going Your Way Episode 197: Real Talk on Building Confidence in 2022 Episode 1: How I Stopped Hating My Body And Finally Embraced My 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

How much weight should you be lifting?! That is the ultimate question, am I right? Seriously, this is one of the most frequently asked questions I get and that's why I've decided to dedicate an entire podcast episode to the topic. Not only am I going to explain how much weight you should begin with if you are new to working out, but explain how to know when you need to move up in weight, how you should constantly be monitoring if you need to move up in weight, why it's important to continue lifting heavier weights, and how to know if you are lifting TOO heavy of weights. Things I discuss: Rule #1: Start light and work your way up Rule #2: You should never compromise form. Rule #3: The goal is to be able to perform 70-90% of the movements with ease Rule #4: If you can't perform 8 reps, you're trying to lift too heavy. If you can easily perform 12 reps, you're lifting too light Rule #5: Use progressive overload Rule #6: You need to get uncomfortable Link mentioned in this episode: Episode 13: How Much Weight Should I be Lifting? Episode 68: Getting Off Your Fitness Plateau with Progressive Overload https://www.movementwithjulie.com/ 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

Are you on diet? Do you think you need to go on a diet? Or, do you see results and quickly gain the weight back? Or, do you get an a diet and can never seem to stick with it? Do you think you need "more willpower" to see results? If you answered yes to any of these questions, this episode is for you. I'm about to bust 5 weight loss myths and bring you so real talk on what's actually the TRUTH. What I discuss: Truth #1: If dieting worked, you wouldn't be on your 100th diet right now Truth #2: If your habits are unsustainable, your results will be, too Truth #3: Your body is pushing you off your diet for a reason Truth #4: You don't need to eat less, you need to eat RIGHT Truth #5: Obsessing about losing weight doesn't help you lose more weight Link mentioned in this episode: You can start your macro counting journey by heading over to macrocoutningmadesimple.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

In this episode of Embrace Your Real, we are going to chat about instructor-led workouts vs. "go at your own pace" workouts. We are going to dive into the pro's and con's of each to help you decide which option makes the most sense for you. Instructor-led workouts could be riding your peloton, going to Orange Theory, or turning on a Beach Body workout like Insanity or doing P90X on your laptop, just any workout where an instructor is leading you through the workout and you are following their lead through the entire workout. On the flip side, a "go at your own pace" workout is one where you have a plan for what the workout is, and you may even have video tutorials of what the exercises are, but you perform the workout at your own speed and are not following along to a video. Both have their pro's and con's, it just depends on what makes most sense for you and that's what we are going to figure out in this episode. By the end, you will have a clear idea of what workout style best fits your needs. Link mentioned in this episode: You can try the Movement with Julie app out by getting the first month 50% off! Usually it's $20 a month, but you can now try out your first month for just $10. Just head over to: https://www.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

Girl, step off the scale! It's not doing anything helpful for your mental health and it doesn't even track your progress in an accurate way. If the scale is triggering for you, or you find yourself way too obsessed with it, step off it now. The scale shouldn't ruin your day, your confidence, your happiness, or your worth. The scale should be tossed in the trash you and should adopt other ways of measuring your progress. So in this episode of Embrace Your Real, I share 5 BETTER and way more effective ways to track your results without ever having to step on the scale again. 5 ways to measure progress without a scale:

1. Energy level
2. Strength
3. Consistency
4. Progress photos
5. Measure your body's other numbers.

Link mentioned in this episode: Episode 37: Weight Loss vs. Fat Loss: What's the Difference & Why Does it Matter? If you want more from me, be sure to check out: Instagram: @embraceyourreal | @movementwithjulie Website: www.juliealedbetter.com Workout app: sale.movementwithjulie.com Amazon storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi

I have been counting my macros for almost a decade. And since I've stopped doing competitions and found a new normal with my body, my body size and shape haven't fluctuated all that much. But here's the thing: I have made nourishing my body a lifestyle and because of that my weight is not continuously going up and down. I don't have to "get back on track" the same way I know other woman need to. But, the difference is that many women are dieting and not making nourishment a lifestyle. So many women ask me how I have the willpower to stay on track all the time. But here's the thing: I don't need willpower. Seriously, I don't need one ounce of willpower and in this episode I'm going to explain what I do to essentially "stay on track" without needing willpower through making nourishing your body a lifestyle. What I discuss:

1. I know what my body needs.
2. There is no scarcity in my "diet"
3. I "budget" my food.
4. I know when to chose memories over macros and vice versa to keep my life balanced.
5. I pay attention to how food makes me feel.
6. I prioritize cooking delicious meals.
7. I honor my body with movement daily
8. I focus on consistency over perfection.

Links mentioned in this episode: Get my recipe guides: https://www.juliealedbetter.com/recipe-guides 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

Let's chat about SHORTS. I know shorts may be your nemesis, but I also know you WISH you could wear them. I'm here to tell you, YOU CAN WEAR THEM and you CAN WEAR THEM WITH CONFIDENCE. Don't believe me? You will after you follow these 6 steps I'm about to share with you! What I discuss:

1. Wear shorts around the house.
2. Take care of your legs.
3. Work out your legs.
4. Find your perfect pair of shorts.
5. Start working out in shorts
6. Toss all the steps out the window and just go wear the dang shorts! :)

Link mentioned in this episode: Episode 87: Real Talk on Hating Your Body If you want more from me, be sure to check out: Instagram: @embraceyourreal | @movementwithjulie Website: www.juliealedbetter.com Workout app: sale.movementwithjulie.com Amazon storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi

In this episode of Embrace Your Real, we are going to chat through what my weekly workout split looks like and why I have chosen this split for optimal results. A workout split is how you divide up your workouts throughout the week either by body region, movement, specific body part, or by lift. This divide-and-conquer approach to exercise allows you to focus your efforts in a way that optimizes results. All of this is also science-backed and a split that I have been doing for years. It's also the workout split I use with my Movement with Julie ladies. Ready to optimize your weekly workouts? This episode is for you! Links mentioned in this episode: Workout app: sale.movementwithjulie.com Episode 233: Resistance Training vs. Endurance Training: What Your Weekly Training Schedule Should Look Like: https://www.juliealedbetter.com/embrace-your-real/resistance-training-vs-endurance-training-what-your-weekly-training-schedule-should-look-like If you want more from me, be sure to check out… Instagram: @embraceyourreal | @movementwithjulie Website: www.juliealedbetter.com Macro Counting Made Simple Online Academy: www.macrocountingmadesimple.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