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Embrace Your Real — Fitness
Embrace Your Real

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 8 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!

Latest Episodes:

Everyone's Talking About Reverse Dieting—But Do You Actually Need One? Jun 09, 2025

Show notes

Today we're diving into something that's been all over fitness TikTok—reverse dieting.

You've probably heard people say it's the secret to healing your metabolism, fixing fat loss plateaus, or even losing weight while eating more. But is that really how it works?

In this episode of Embrace Your Real, I'm breaking down what reverse dieting is really for, who it helps, and—most importantly—how to know if YOU actually need one.

Because this isn't a magic trick. It's a tool. And like any tool, it only works when it's used in the right situation.

What I discuss:

What reverse dieting is actually meant to do (and what it's not)
Five clear signs your body might need a reverse diet
How to know if you just need more consistency—not more food
Why you shouldn't panic when the scale fluctuates
The step-by-step method to reverse diet the right way
How healing your metabolism can change your results and your relationship with food

If you loved this episode, you'll also love… https://www.juliealedbetter.com/embrace-your-real/are-you-undereating-without-realizing-it-5-surprising-signs

If you want more from me, be sure to check out...

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

My Honest Thoughts on the 'Girl Dinner' Trend" Jun 05, 2025

Show notes

Today we're diving into something I've seen all over social media lately—and that's the "girl dinner" trend.

If you've ever thrown some crackers, cheese, and a handful of snacks on a plate and called it dinner… this episode is for you.

Because while I totally get the appeal of an easy, no-cook meal, here's the truth: if you're working hard to build muscle, increase your energy, and feel more in control of your cravings—girl dinner is not it.

In this episode, I break down why this trend might be holding you back, what your body actually needs to feel nourished, and how to make simple, satisfying meals without overthinking it.

What I discuss:

Why "girl dinner" leads to cravings, blood sugar crashes, and fatigue
The two nutrients your body is begging for—especially if you're training
How to reframe food as fuel (without being rigid or "all or nothing")
What a balanced meal actually looks like
My 3-step formula for building quick, satisfying meals on busy days
Why wanting to nourish your body doesn't make you high-maintenance—it makes you intentional

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

How to Count Macros Without Obsessing Over Numbers Jun 02, 2025

Show notes

Today we're diving into something I know so many of you have struggled with—because I have too—and that's how to count your macros without it taking over your entire life.

If you've ever felt like counting is too stressful, too rigid, or just too much to keep up with long-term… this episode is for you.

Because here's the truth: counting your macros should be a tool—not a trap. And if it's leaving you burned out, anxious, or stuck in all-or-nothing mode? You're doing way more work than you need to.

What I discuss:

Why perfection isn't the goal—and how aiming for "close enough" actually gets you better results
How stress over counting can backfire by increasing cortisol (and what that does to your body)
The simple habit I use to reduce decision fatigue and make counting easier
Why focusing on protein first is a game-changer
How to navigate "off" days without guilt, shame, or starting over
What it looks like to loosen up on tracking in busy seasons—without losing your progress

Whether you're brand new to macro counting or just want to make it feel more sustainable, this episode is going to help you build a better, healthier relationship with the process.

If you loved this episode, you'll also love… Episode 475: https://www.juliealedbetter.com/embrace-your-real/easy-ways-to-add-activity-to-your-busy-schedule

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

This One Mindset Shift Helped Me Stop Skipping Workouts May 29, 2025

Show notes

Today we're diving into a mindset shift that completely changed the way I approach my workouts—and helped me stop skipping them, even on the busiest or hardest days.

If you've ever told yourself, "I don't have time," "I'm too tired," or "It's not worth it unless I go all in,"—this episode is going to shift everything for you.

Because you don't need more motivation. You don't need more guilt. You just need a new way to see movement—one rooted in self-respect, not self-punishment.

What I discuss:

The all-or-nothing trap that keeps women stuck and inconsistent
How I redefined what "counts" as a workout (and why that changed everything)
Why a short walk or 15-minute lift is enough
The science behind why even 5 minutes of movement boosts your mood and brain function
What actually builds consistency—and why it has nothing to do with discipline
The exact question I ask myself when I don't "feel like it"

If you loved this episode, you'll also love… https://www.juliealedbetter.com/embrace-your-real/3-reasons-why-you-cant-stay-consistent-what-to-do-about-it

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

Body Image and Photos of Yourself: Navigating Photos, Angles, and Triggers May 15, 2025

Show notes

Today we are talking about something that I know so many of us struggle with—whether we say it out loud or not. And that is: how we feel about ourselves when we see a photo of ourselves that we don't love.

Maybe it's a group picture someone tags you in. Maybe it's a candid shot your partner took. Maybe it's even a selfie you took yourself—and instead of seeing the fun memory, the beautiful moment, or the experience you were having, your brain zooms in on that one thing you hate about how you look.

"Ugh, my arms look huge."

"Why do I look so puffy?"

"I didn't realize my legs looked like that."

If you've ever had a moment where a photo stole your joy… this episode is for you.

What I discuss:

What a "self-discrepancy moment" is
Some factors that can significantly change how you look in pictures
What to do when the self-discrepancy moment hits
6 actionable steps to positively react

And if you loved today's episode, I know you'll also love…

Episode 338: To the Woman Obsessing About What Her Body Looks Like…https://www.juliealedbetter.com/embrace-your-real/to-the-woman-obsessing-about-what-her-body-looks-like

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

The Science of Recovery May 12, 2025

Show notes

Hey, hey beautiful human! Today we're talking about something that does not get talked about enough in the fitness space… but it's one of the most important pieces of your results.

And that is: recovery.

I know recovery isn't as flashy or exciting as the workouts themselves. It's easy to get caught up in the mindset of "more is better"—more workouts, more intensity, more sweat. But the truth? Recovery is where the magic actually happens.

Your progress doesn't happen in the workout itself—it happens in the rebuilding process after.

So today we're breaking down:

What recovery really is (and what it isn't)
Why it's so essential for building muscle, burning fat, and staying consistent long-term
The science behind how your body repairs and rebuilds
What effective recovery actually looks like—and the most common mistakes I see women make
Some simple action steps you can start today to improve your recovery and feel better in your body

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

Stop Saying You Don't Have Time: Here's How to Structure Your Day With Purpose May 08, 2025

Show notes

Today we are talking about something I know so many of us feel on a day to day basis – and that's feeling like there's just never enough time in the day. Am I right or am I right?

Between work, workouts, meals, family, errands, and a to-do list that feels like it never ends… it can feel like there's no possible way to get it all done. And listen—I've been there, too. There have absolutely been seasons where I've told myself, "If I just had a few more hours in my day, I could finally stay on top of everything."

But here's what I've learned: it's not always about how much time we have—it's about how we're using the time we do have.

What I discuss:

Why feeling overwhelmed by time often comes down to how we're structuring our days
The simple but powerful difference between being busy and being productive
How to identify where your time is actually going
And most importantly—practical ideas and tips to be more mindful and intentional with your time each day

If you loved this episode, you'll also love…

Episode 475: Easy Ways to Add Activity to Your Busy Schedule

https://www.juliealedbetter.com/embrace-your-real/easy-ways-to-add-activity-to-your-busy-schedule

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

Why Adjusting Your Macros Matters When You Increase Your Exercise May 05, 2025

Show notes

"Julie, how do I know if I actually need to adjust my macros based on my new activity levels?"

I get it. It can feel confusing to know when a change is actually needed and when you might just be overthinking it. The last thing I want is for you to feel like you're constantly chasing numbers or tweaking your macros every time you happen to have a more active week.

So in this episode, we are going to break down exactly why adjusting your macros even matters in the first place—and just as importantly, when it does not make sense to adjust them. Because there is a big difference between occasional bursts of activity and true, consistent changes in your movement patterns that require more support through your nutrition.

What I discuss:

When it is actually time to adjust your macros
Why under-fueling is one of the fastest ways to stall your progress
The 4 most important steps to follow for adjusting your macros

If you loved this episode, you will also love: Episode 243: https://www.juliealedbetter.com/embrace-your-real/what-are-the-four-phases-of-macro-counting

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

What Soreness Really Says About Your Workouts May 01, 2025

Show notes

Today's episode is inspired by a question I got from a member of the Movement with Julie community. And I love this question because I know so many of you have probably wondered the exact same thing—especially if you're newer to strength training.

Someone asked me whether they should increase weight or reps because they don't always feel sore after working out. Such a good question—and we're breaking it all down today.

Because there's a really common belief out there that if you're not sore after your workout, it didn't work. But here's the truth:

Soreness does not equal success.

What I discuss:

1. Soreness is Triggered by Novelty, Not Necessarily Effectiveness

2. Soreness Reflects Inflammation, Not Muscle Growth

3. Being Sore Doesn't Mean You're Targeting the Right Muscle Effectively

4. The Body Adapts Quickly (And That's a Good Thing!)

5. Chasing Soreness Can Lead to Overtraining, Not Progress

6. The Importance of Progressive Overload

Also, don't forget to listen to:

Episode 13: How Much Weight Should I be Lifting? https://www.juliealedbetter.com/embrace-your-real/how-much-weight-should-i-be-lifting

And episode 68: Getting Off Your Fitness Plateau with Progressive Overload https://www.juliealedbetter.com/embrace-your-real/getting-off-your-fitness-plateau-with-progressive-overload

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

Why Beating Yourself Up Isn't Helping You Reach Your Goals Apr 28, 2025

Show notes

Hey friend! We need to talk about something that might be sabotaging your progress—and I'm not talking about your workouts or your nutrition. I'm talking about how you talk to yourself.

We all have that inner voice, right? And for so many of us, that voice is harsh. It's critical. It says things like: "You should be further along." "Why can't you be more disciplined?" "You're so lazy. You messed up again." And the thing is—we think that voice is helping. We think it's keeping us in check, keeping us accountable, making sure we don't slip.

But the truth? That voice might be the very thing holding you back from your goals.

So in today's episode, we're diving into what the research says about self-criticism versus self-compassion. I'm going to walk you through how to practice self-reflection without spiraling into shame, and I'll give you actual scripts you can use to reframe negative self-talk the moment it shows up.

What I Discuss:

1. Why beating yourself up doesn't make you more disciplined, but more discouraged.

2. What really is Self-compassion.

3. How to practice accountability without judgment by asking curious, kind questions.

4. How to change your self-talk in the moment using simple, powerful reframes.

If you loved this episode, you will also love: Episode 480: The Power of Small Efforts in Your Fitness Journey

https://www.juliealedbetter.com/embrace-your-real/the-power-of-small-efforts-in-your-fitness-journey

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

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