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This week we’re talking about something that gets thrown around a lot on social media but rarely gets explained in a real, meaningful way: gratitude. Not the cute “list three things you’re grateful for” version — the actual practice of choosing gratitude when life feels heavy, chaotic, or just not how you pictured it. Because you can work out, eat clean, and do everything “right,” but if your mindset isn’t solid, you’ll keep feeling the same problems on repeat.

We talk about why gratitude is so powerful, what it’s actually doing in your brain and body, and how it becomes a mental muscle you have to choose to work every single day — especially in the moments where it feels impossible. We share the ways we practice it ourselves, how it’s helped us pull out of tough seasons, and why the holiday months make this conversation even more necessary.

Gratitude doesn’t fix the hard, but it changes the way you carry it — and that’s what makes all the difference.

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N°138 - Finding Gratitude in the Life You’re Living Right Now

This week we’re talking about something we’ve both been sitting with lately — realizing we’re actually living in so many of the prayers we used to pray. It’s crazy how fast life moves and how easy it is to jump to the next goal, the next milestone, the next prayer request… and completely miss what God has already done.

We talk about slowing down long enough to recognize His answered prayers, letting yourself feel grateful for where He’s brought you, and staying present in the life you once hoped for. The journey feels different when you actually notice the blessings you’re already standing in.

This is a grounding conversation & one we all need to remember!

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N°137 — Everything You Need to Know About Our Pilates Flow & Grow Event

In this episode, we’re diving into everything you need to know about our Pilates Flow & Grow event on November 22nd at The Sanctuary Wellness Studio! From the inspiration behind it to all the little details that make it so special. We share why we wanted to create an afternoon centered around movement, mindfulness, and community, and what led us to pair a Pilates class with a Gratitude Workshop. We also walk through the full experience: what to expect during class, the brands featured in the goodie bags, our favorite details (like the custom sweatshirts and smoothies!), and what the day will look like from start to finish!

Most importantly, we talk about how you, our community, inspired this event. Every message, DM, and conversation we’ve had with you has played a part in bringing this to life!! This event is truly our way of giving back and creating space to connect, move, and grow together.

Sign up for the event here 

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N°136 — The Reminder to Stay Humble

Sometimes we start to think we’re doing better than others just because our life looks more disciplined or “put together.” Maybe we make cleaner choices, pray more, or live by certain values — and without realizing it, pride starts to slip in.

But the truth is, everyone’s path looks different. Not everyone is meant to walk, grow, or learn the same way you do — and that’s the beauty of how God works. We’re all being shaped in our own time, through our own experiences, for His purpose.

This episode is your reminder to stay humble and grateful for who God made you to be, without looking down on who He made someone else to be. Because no matter how far we’ve come, we’re all still sinners, still learning, and still completely dependent on His mercy and grace.

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In this episode, we’re breaking down the difference between worldly advice and godly wisdom—and how easy it is to get caught up in the lies that sound good but lead us away from truth.

Jesus may have walked the earth thousands of years ago, but the Word He left us still applies to every part of our lives today. The Bible is our guidebook—a timeless roadmap for how to live in alignment with Him. Yet as society evolves, the devil’s influence becomes easier to disguise, often showing up in the messages we’re told to live by.

We’re unpacking those modern mantras—“you do you,” “trust the universe,” “follow your heart”—and contrasting them with what Scripture actually says. If you’re seeking to live a life aligned with the Lord, this is a must-listen, as we break down some of the most common thought processes we all fall into.

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N°134 — The Difference Between Reacting and Responding

We all have moments that test us — when someone says something that hurts, frustrates, or catches us off guard. And more often than not, we react based on emotion. But the problem with reacting from emotion is that our feelings can be misleading. They can make us say things we don’t mean or respond in ways that don’t reflect who we are at our core. In this episode, we talk about slowing down before reacting — giving yourself space to process, pray, and think — and learning to respond with logic rather than the emotions filling your heart. Because when you do, your response reflects your true character & heart, not just your momentary feelings. It’s easy to react, but it’s MUCH harder to respond! 

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N°133 — 3 Daily Wins to Build Discipline 

In this episode, we’re talking about the three daily wins that can change the way you show up for yourself: your physical win, your mental win, and your spiritual win. These small, intentional actions are less about checking boxes and more about building trust with yourself, creating structure in your day, and focusing on what you can control.

We share our own experiences with these three areas, why they’ve become the foundation for growth in every season, and how you can use them to stay grounded and consistent no matter where you’re at. It’s not about being perfect, it’s about showing up, stacking small wins, and building a life that feels balanced and strong from the inside out.

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Nº132 - Everything Krause: Who We Are & Our Mission

We thought it was the perfect time for a reintroduction. So many of you are new here, and we want you to know exactly what Everything Krauss and No Sugar are all about.

From the very beginning, our mission has been simple: grow and get better every single day in every single area of life. Not in a “we have it all figured out” kind of way—but by letting you in on our real journey. We’ve never wanted to preach at you. Instead, we’ve always wanted to meet you where you are, share what we’re learning, and grow alongside you.

That’s why you’ll hear us talk about faith, mindset, clean eating, fitness, and toxin-free living. These aren’t just topics we post about—they’re the areas where we’re actively working to become better, and we want to bring you along for that process.

This episode is about re-establishing our brand, our heart, and our community. We’re not here to be perfect examples—we’re here to stay real, stay honest, and keep building a space where we can all push toward becoming the best version of ourselves and living out our God-given potential.

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Nº131 - Our Honest Struggle With Modesty as Christian Fitness Influencers 

This week, the Lord placed a conviction on our hearts—one we honestly weren’t expecting. It wasn’t easy to process, but that’s exactly why we felt it needed to be shared. If you’ve been listening to No Sugar for a while, you know our mission has never been to sit here and teach you—it’s to bring you along for the ride as we grow in real time. Most of the time, that looks like sharing encouragement and the beautiful side of following Christ. But sometimes, like today, it means opening up about the harder parts too.

The Lord recently convicted us in the area of modesty…specifically when it comes to activewear. And while we’ve always considered ourselves modest, this was one of those areas we had completely overlooked. In this episode, we share what that conviction looked like as it unfolded, the excuses that came up in our minds, the frustration we felt, and how God is using it to shape us into better disciples.

Many people think following God is simple, but the truth is—it requires sacrifice, discipline, and humility. And in moments like this, it doesn’t always feel good. But God has given us this platform for a reason, and we feel a responsibility to share the real, raw side of faith too. 

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Nº130 - Processing Charlie Kirk’s Assassination as Christians

This week has been heavy. Like so many of you, our hearts and minds have been consumed by the tragic assassination of Charlie Kirk. In this episode, we share our raw feelings, about the trauma of witnessing tragedy, the way our culture has become desensitized to human life, and the darkness that seems to grow in a godless world.

But we don’t stop there. This moment has pushed us deeper into reflection: on what it truly means to live as disciples of Christ, on the reality that our time here is not promised, and on the truth that we are not called to be liked but to be faithful. Charlie stood boldly for what he believed in, and his death is a reminder that everything we do on this earth is meant to serve the Lord.

Join us as we process this tragedy together - as Christians, as a community, and as believers holding onto faith in a broken world.

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