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Embrace Your Real

English, Fitness / Keep-fit, 276 seasons, 462 episodes, 5 days, 17 hours, 39 minutes
About
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 7 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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How to Perfect Your Deadlift Form (Part 2)

Welcome back to Part 2 of our mini-series on perfecting your deadlift form! In this episode, we dive deeper into the nuances of deadlifting, covering advanced tips for maintaining proper form and exploring various deadlift variations. In this episode, I will guide you through each variation with step-by-step instructions, ensuring you understand how to perform them correctly and safely.     What I discuss: Romanian Deadlift AKA RDL Single Leg Deadlift Stiff Leg Deadlift Sumo Deadlift   If you loved this episode, be sure to tune in to… Episode 441: How to Perfect Your Deadlift Form (Part 1) Episode 415: How to Perfect Your Squat Form   If you want more from me, be sure to check out... Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com Get my eBook: FREE Macro Counting Ebook Amazon Storefront: Julie Ledbetter's Amazon Page
5/20/202426 minutes, 9 seconds
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The Science of Chronic Stress and Weight Gain (Part 2)

Have you noticed any changes in your weight or overall health during periods of chronic stress?   Welcome back to Part 2 of our exploration into the intricate relationship between chronic stress and weight gain. In this episode of Embrace Your Real, we dive deeper into the science behind stress-induced inflammation, increased cravings, emotional eating, and the detrimental effects of poor sleep on your weight management journey. Discover the underlying factors contributing to stubborn weight gain and gain practical strategies to overcome these challenges with confidence and resilience.     What I discuss: Chronic stress leads to inflammation Chronic stress triggers heighten sugar and fatty food cravings Chronic stress triggers bad sleep   If you loved this episode, be sure to tune in to… Episode 432: The Science of Chronic Stress and Weight Gain (Part 1)   If you want more from me, be sure to check out... Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com Get my eBook: FREE Macro Counting Ebook Amazon Storefront: Julie Ledbetter's Amazon Page
4/18/202410 minutes, 52 seconds
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The Science of Chronic Stress and Weight Gain (Part 1)

Are you feeling overwhelmed by stress and struggling to see results despite your best efforts in diet and exercise?    In this episode of Embrace Your Real, we dive into the intricate relationship between stress and weight gain. Chronic stress can disrupt not only our mental well-being but also our physical health, impacting our ability to achieve our desired body composition. Join us as we explore the science behind stress hormones and their effects on metabolism, blood sugar levels, and fat storage. Whether you're seeking to understand the science behind stress or looking for practical solutions to overcome barriers to progress, this episode offers guidance and support tailored to your health journey.     What I discuss: Raised cortisol levels that trigger weight gain around the midsection High blood sugar levels that triggers cravings and overeating A slowed metabolism     If you want more from me, be sure to check out... Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com Get my eBook: FREE Macro Counting Ebook Amazon Storefront: Julie Ledbetter's Amazon Page
4/11/202410 minutes, 20 seconds
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8 Non-Scale Victories for Sustainable Progress Part 2

Do you crave validation beyond mere numbers?    Welcome back to the second part of our series on Non-Scale Victories (NSVs) for sustainable progress! In this episode of Embrace Your Real, we continue our exploration of NSVs, shedding light on four additional victories beyond the limitations of the scale. Join us as we uncover the importance of celebrating progress beyond weight loss and embrace holistic approaches to health and fitness.     What I discuss: NSV #5: You celebrate your progress photos NSV #6: You have more muscle definition  NSV #7: Consistency:  NSV #8: You’re happier!     If you loved this episode, be sure to tune in to… Episode 428: 8 Non-Scale Victories for Sustainable Progress (Part 1)     If you want more from me, be sure to check out... Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com Get my eBook: FREE Macro Counting Ebook Amazon Storefront: Julie Ledbetter's Amazon Page
4/4/202414 minutes, 47 seconds
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3 Shocking Reasons to Avoid a Fad Diet this New Year

Happy 2024! I know many of you are eager to kickstart the year with a fresh start, but before you dive into those tempting fad diets, I need you to hit the pause button. In this eye-opening episode of Embrace Your Real, I'm about to unravel the shocking truth about fad diets – and trust me, you don't want to miss this!   Join me as I uncover the dark side of fad diets and present some staggering statistics that might just change the way you think about quick fixes. From long-term results to the impact on your metabolism, we're diving deep into why fad diets are not the solution you're seeking.   By the end of this episode, you'll be armed with knowledge that will empower you to make informed choices about your health. No more falling for the false promises of fad diets; I'm here to guide you toward a sustainable, nourishing approach.   What I discuss: Fad diets don’t bring long-term results… Fad diets are impossible to stick to long term… Fad diets mess up your metabolism…   If you loved this episode, be sure to tune in to… Episode 313: 8 Reasons Why Macro Counting Isn’t a Fad Diet     If you want more from me, be sure to check out... Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com Get my eBook: FREE Macro Counting Ebook Amazon Storefront: Julie Ledbetter's Amazon Page
1/4/202414 minutes, 10 seconds
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The Ultimate Guide to Being Consistent in 2024

Happy New Year! Today marks the beginning of 2024, and I know many of you are eager to kickstart the year with a fresh start after the holiday season. In this episode of the Embrace Your Real podcast, we’ll talk about what "starting fresh" truly means. Is it about hopping on a fad diet or overcommitting to workouts? In this episode.   Are you ready to build long-term habits and see lasting results? In this episode, I'm breaking down the steps to ensure that your goals for 2024 aren't just short-lived resolutions. From digging deeper into your motivations to understanding the connection between nutrition and exercise, I've got the ultimate guide to keep you consistent throughout the year.     What I discuss:   Dig deeper and find the real reason why your goals are your goals.  Be realistic. Give yourself the entire year to reach your goals. Start slowly so your habits actually stick. Don’t have a goal without a flushed out plan. Understand that nutrition and exercise go hand in hand.  Know your excuses and obstacles and make a plan for overcoming them.  Realize that there will be ups and downs, that’s apart of the game.  Don’t just know you can do it…know that you WILL do it.      If you loved this episode, be sure to tune in to… Episode 86: 7 Steps to Setting (And Actually Reaching) Your Goals   If you want more from me, be sure to check out... Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com Get my eBook: FREE Macro Counting Ebook Amazon Storefront: Julie Ledbetter's Amazon Page
1/1/202422 minutes, 9 seconds
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3 Hard Truths About the New Year

As we wrap up 2023 on this bonus episode, I want to chat about entering the new year with the right mindset, expectations, and perspective. Join me on this episode of the “Embrace Your Real” podcast as I share three hard truths that will empower you to step into 2024 ready to make it your year.   In this episode, I'm laying out some truths that might just be the game-changer you need for 2024. We'll explore how the new year's potential depends on what you bring to it, how you can become the author of your own story, and why consistent action is the key to real change. Let's get real about what it takes to truly transform and make the new year a platform for your personal evolution.   By the end of this episode, you'll not only have a fresh perspective on the new year but also practical insights and motivation to kickstart 2024. These truths aren't just words; they're a blueprint for your success in the coming year. Tune in to be equipped to take meaningful action, make changes that last, and embrace the power you have to shape your own narrative.     If you loved this episode, be sure to tune in to… Episode 299: How to Start the New Year Fresh   If you want more from me, be sure to check out... Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com Get my eBook: FREE Macro Counting Ebook Amazon Storefront: Julie Ledbetter's Amazon Page
12/28/20238 minutes, 44 seconds
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8 Holiday Reminders I Know You Need Today

Now that the holiday season is in full swing, I've got some important reminders to share on Embrace Your Real. These insights are aimed at changing your perspective, bringing you hope, strength, courage, and joy.   Join me in this episode as I dive into crucial reminders post-holidays. From choosing memories over macros to embracing a confident self, I've got insights to help you navigate the aftermath of the festive season. This episode is all about fostering a positive mindset and building a sustainable approach to health and fitness.   What I discuss: Sometimes, it’s okay to choose memories over macros. Enjoy the holidays as long as it feels good. Step into today feeling confident in who you are Take a moment to express gratitude for who you are and what you have right now.  Don’t even think about punishing yourself for everything you eat today or for everything you ate through the holidays Focus on getting back to your normal routine, not making up for the “damage” you did You don’t need to start a fad diet  It’s not a race to “lose your holiday weight”.    If you loved this episode, be sure to tune in to… Episode 295: 8 Ways to Enter the New Year Successfully    If you want more from me, be sure to check out... Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com Get my eBook: FREE Macro Counting Ebook Amazon Storefront: Julie Ledbetter's Amazon Page
12/25/202317 minutes, 24 seconds
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3 Reminders About Society’s Beauty Standards

In a world often fixated on appearances and unrealistic beauty standards, it's easy to forget the true beauty of our bodies. We are constantly exposed to images of flawless figures, airbrushed skin, and a constant pursuit of perfection, making us feel inadequate, insecure, and unable to live up to these unattainable standards. In this episode of Embrace Your Real podcast, I’m going to share three essential reminders about your body that you need to hear. Use these as reminders to help you cultivate self-confidence and celebrate your true self!   What I discuss: Confidence is more important than looks… Beauty begins the moment you decide to be your authentic self… Don't let the world make you feel insecure to then just profit from your insecurities…   If you loved this episode, you will also love… Episode 208: 3 Things About Life I Think You Need to Hear Today   If you want more from me, be sure to check out... Instagram: @embraceyourreal | @movementwithjulie Movement With Julie Workout App: https://sale.movementwithjulie.com/sales-page-577257291672448024184 Website: www.juliealedbetter.com Free e-book: www.juliealedbetter.com/free-ebook Macro Counting Made Simple: https://www.macrocountingmadesimple.com/ Amazon Storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi
9/7/202311 minutes, 50 seconds
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How the Heck Should You Breathe in a Lift? (Part 1)

Breathing may seem like a simple and instinctive process, but did you know that it plays a critical role in optimizing your performance during resistance training?   In this 2-part series of the Embrace Your Real podcast, I’m going to answer one of the Frequently Asked Questions in my Movement with Julie App: How should you breathe in a lift? We’re going to dive into the role of breathing in your workouts, its benefits, and how to do it properly.      If you loved this episode, you will also love   Episode - 303: 15 Basic Resistance Training Principles You Need to Know Part 1     If you want more from me, be sure to check out...   Instagram: @embraceyourreal | @movementwithjulie Movement With Julie Workout App: https://sale.movementwithjulie.com/sales-page-577257291672448024184 Website: www.juliealedbetter.com Free e-book: www.juliealedbetter.com/free-ebook Macro Counting Made Simple: https://www.macrocountingmadesimple.com/ Amazon Storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi
8/17/20235 minutes, 56 seconds
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8 Ways to Improve Your Mental Health ASAP (Part 1)

In today's society, the relentless pressures and unrealistic expectations surrounding body image can significantly impact our mental well-being. It is of utmost importance to emphasize self-acceptance and engage in regular self-care practices to cultivate a positive and nurturing connection with our bodies, ultimately benefiting our mental health.   In this two-part series of the Embrace Your Real podcast, I'll be sharing four essential strategies to improve your mental well-being.      What I discuss: Stop body checking Focus on how you feel rather than on how you look Prioritize 30 minutes of movement a day… Don’t expect yourself to perform your best daily    If you love this episode, you’ll also love…   Episode 268 - 5 Things That will Instantly Make Your Life Easier     If you want more from me, be sure to check out... Instagram: @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple: https://www.macrocountingmadesimple.com/ 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
7/27/202315 minutes, 53 seconds
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7 Tips for Meal Prepping (For Those Who Hate Meal Prepping)

Previously on the Embrace Your Real podcast, we touched on the topic of nutrition, how it guides us in getting the body that we want, and the important role of meal prepping in making sure we are nourishing our body.   Some people though thinks meal prepping is boring and an added task! And so, in this episode, I am back again with 7 more tips on meal prepping for those who hate doing them. Tune in to learn how can you make meal prepping more simple and enjoyable for you to tick off your weekly to-do list!     What I discuss:   Use salad dressings…even if you aren’t making a salad. Commit to meal prepping the one meal you struggle with most. Meal prep and freeze the meals for days when you don’t feel like cooking. Prep your carbs and protein…and then figure out what you’re going to do with them. Get the right tools. Don’t meal prep yourself… Meal prep on and off.     If you loved this episode, you might also enjoy… Episode 357 - 7 Ways to Simplify Your Weekly Meal Planning       If you want more from me, be sure to check out... Instagram: @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple: https://www.macrocountingmadesimple.com/ 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
7/25/202324 minutes, 31 seconds
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7 Ways to Simplify Your Weekly Meal Planning

Nutrition plays a crucial role in our goals of achieving the body that we want, but sometimes, life can get away that we end up pushing aside a nutritious meal.   That’s why, in this episode of the Embrace Your Real podcast, I am sharing tips on how I make sure my body is nourished in a week despite life getting in the way sometimes. Tune in to hear 7 ways that would make your weekly meal planning seamless, and most of all… nutritious!   What I discuss: Plan for leftovers. Establish a weekly recurring menu… Pre-calculate your macros… Utilize meal delivery services… Plan your macro breakdown per meal… Plan some 10-minute meals Plan to go out to eat.   If you want more from me, be sure to check out... Instagram: @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple: https://www.macrocountingmadesimple.com/ 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
7/17/202328 minutes, 18 seconds
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5 Ways to Beat Burn Out

Are you feeling exhausted, overwhelmed, and drained?   If so, you're not alone.   In our quest to build the bodies we want and achieve our goals, it's easy to lose sight of our well-being. Burnout can creep up on us, leaving us feeling physically and emotionally depleted. That’s why in this episode of Embrace Your Real, I want to tackle a topic that's become all too common in our fast-paced world—burnout.     What I discuss: Give yourself permission to skip a workout or a week of workouts… Set more or better boundaries… Prioritize daily joy… Figure out what is burning you out… Give yourself a day a week to not have a to-do list… BONUS: Take care of your body…     Links mentioned in the episode: Episode 179: 7 Signs You Are Mentally and Emotionally Drained + What to do About it
6/29/202314 minutes, 8 seconds
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Is it Okay to Have Body Goals?

We often hear conflicting opinions about body goals—some say they're harmful, while others argue they're necessary for personal growth. But guess what? I believe it's okay to have body goals. As much as I am about learning to love your body, I don’t believe you can’t also work to change your body at the same time. That’s why in this bonus episode of Embrace Your Real, we are going to explore why body goals can coexist with self-love.    Links mentioned in the episode: Macro Counting Made Simple Online Academy - https://www.macrocountingmadesimple.com/   If you want more from me, be sure to check out...   Instagram: @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ 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
6/22/202314 minutes, 30 seconds
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Fitness Trackers: Helpful or Harmful?

A fitness tracker is a wearable device designed to monitor and track various aspects of your physical activity and health, such as steps taken, calories burned, heart rate, and sleep patterns. It serves as a valuable tool to stay motivated, set fitness goals, and maintain a healthy lifestyle. However, there has been debate regarding their actual benefits or drawbacks.   In this thought-provoking episode of the Embrace Your Real podcast, I will delve into the fascinating world of fitness trackers. I will explore the subject comprehensively, offering insights for those who find themselves on the fence about acquiring one, individuals who may not realize the extent to which their fitness tracker influences their life, and those who believe fitness trackers hold the key to their challenges. If you fall into any of these categories, this episode is tailored for you.     What I discuss: Pros: Fitness trackers can be used as an amazing accountability buddy when used correctly. Fitness trackers have helped people focus more on how they FEEL.    Cons: Fitness trackers can trigger obsessive behavior… Depending on a fitness tracker to measure your progress can make you overly reliant on external validation. Being obsessed with a fitness tracker can lead to an imbalanced lifestyle…. While fitness trackers have improved in terms of their accuracy over the years, they can still provide inaccurate or inconsistent readings. Focusing excessively on calorie burn and prioritizing cardio over weight training is another potential dark side of being obsessed with a fitness tracker…     Links mentioned in the episode: Macro Counting Made Simple Academy - https://www.macrocountingmadesimple.com/     If you want more from me, be sure to check out...   Instagram: @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple: https://www.macrocountingmadesimple.com/ 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
6/12/202334 minutes, 21 seconds
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5 Unexpected Lessons I Learned Throughout My Fitness Journey

As we come to the years end, I know some of you might be frustrated with where your fitness is at right now. Maybe you thought your fitness journey would be different, maybe you thought you would have seen better results right now or maybe you’ve developed an unhealthy relationship with fitness. Whatever it is you might be feeling, I wanted to put together an episode outlining a few things that I’ve learned throughout my fitness journey that might help you look at your fitness from a new perspective.    What I discussed:    Progress is NOT as linear as I thought it would be.   Your progress is going to be up and down. This is a normal aspect of the process. If you’re going about changing your body in a healthy way, you’re not going to see rapid results and you’re also not going to see constant results.   Your mind will take you further than your body can alone.   Everyone is capable of showing up for their workouts 3-5 days a week. Everyone is capable of consistently nourishing their bodies. The difference between the people who do and the people who don’t is their mindset.   Not everyone is going to support you or understand you and THAT’S OKAY!   In fact, that is MORE than okay, sister. You don’t anyone’s approval to stay committed to your goals, other’s opinions and feedback on your dedication to your goals also don’t matter.    Sometimes, showing up is all you can do.    What matters the most is you show up. All you have to do is show up and honor your body with movement…whatever that movement looks like today.    You can’t follow your fitness plan perfectly at all times…don’t judge yourself for it.   It’s all about being consistent with movement, not about perfectly executing your fitness plan. Focus on honoring your body daily, not executing on your fitness plan perfectly.   Link mentioned in this episode:   Episode 191 : 7 Reasons Why You Didn’t Build the Body You Wanted this Year + What to Do About 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
12/8/202213 minutes, 59 seconds
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7 Things I Learned From Building More Muscle

I used to have an obsession with being skinny no matter what it took. I would go to the extremes to become skinnier and skinner –  sacrificing my health, my happiness, my relationships, experiences, all the things.  Thankfully, I met my husband, then boyfriend, who woke me up to what I was doing and how I was living. He showed me that in fact I DON’T need to be skinnier and I DON’T need to sacrifice all the above. Although, I’ll be honest, breaking my toxic habits and breaking free from my belief that I needed to be skinnier was HARD. I cannot explain to you just how hard it was. It was a long journey going from obsessing about being skinnier to properly nourishing my body, to honoring my body, and eventually to building muscle.  On my journey to learning to love the muscle I built, I came out with so many lessons learned. And in this episode of Embrace Your Real, I share 7 of them with you in hopes of making your journey a bit smoother and a bit more enjoyable, and hopefully help you get to the other side much quicker.  If you loved this episode, you'll also love: Episode 9: What to Do When Your Clothes Don’t Fit  
8/2/202115 minutes, 38 seconds