Anti-Hustle January: Progress Without Burnout

This episode is for you if January already has you feeling behind, tired, and overwhelmed by the pressure to change everything at once. Instead of pushing harder or trying to force motivation after the holidays, we talk about releasing the urgency that leads to burnout, so you can move forward in a way that supports your body, your energy, and your real life. We walk through five reasons why an anti-hustle January leads to more sustainable progress, along with grounded truths to hold onto as you reset your expectations. This is about building stability before intensity, stacking small wins, and choosing habits you can actually repeat long after January is over. Here is what you will learn: • Why January pressure is artificial and why your body needs stability first • How hustle culture sneaks into fitness and health goals and leads to burnout • What progress without burnout actually looks like in this season • Why energy is a better metric than weight or performance right now • How resetting expectations after the holidays builds consistency and trust • What sustainable progress feels like when your plan supports real life If this conversation encouraged you as you head into January, you may also enjoy: Episode 384: Starting Now vs. Starting January 1st 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

This episode is for you if you are walking into the new year feeling a mix of gratitude, exhaustion, hope, and maybe a little disappointment that things did not go perfectly. Instead of trying to become a whole new person on January 1, we talk about gently releasing the pressure, shame, and all-or-nothing mindset that weighs you down, so you can actually build a year that fits your real life. Julie walks through five things to let go of that quietly sabotage your progress, and five truths to hold onto so you feel grounded, supported, and clear on how to move forward. This is about stacking small wins, building trust with yourself again, and remembering that starting over is not a sign of failure, it is proof you are still in it. Here is what you will learn: • Why staying stuck in "wishing" mode blocks the real change you want • How extreme all-or-nothing overhauls quietly backfire on your brain and body • A healthier way to approach weekends so they do not undo your rhythm from the week • What it really means to let your effort match your expectations • How to define what "healthy" means for you in this season of life • A simple way to rebuild self trust with one small habit at a time If this conversation encouraged you as you head into a new year, you may also enjoy: 5 New Year's Resolution Mistakes + How to Avoid Them 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  

Today's episode is a simple pause in the middle of a full day. Christmas can feel busy and rushed, and it's easy to move through the morning without slowing down long enough to remember why we celebrate it in the first place. This conversation brings you back to what matters so you can step into the day with peace instead of pressure. We talk about the heart of Christmas, why presence matters more than perfection, and how small quiet moments often hold the most meaning. If this season feels emotional, complicated, or heavier than usual, this episode will help you breathe, soften, and feel grounded again. Inside this episode, you will learn: • Why Christmas has never been about creating the perfect moment • How to release the pressure to pretend you feel a certain way • What it looks like to notice the small moments that bring peace • How to shift from performing joy to being present in your real life • A grounding reminder of the love and hope Christmas represents • A short prayer to help you move through the day with calm and gratitude If this message felt grounding, you might also appreciate: Episode 498: The Gratitude Effect: How Thankfulness Transforms Us   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  

Today's episode is for the woman who has been showing up, sweating through boot camps and circuit-style classes, but not really seeing the muscle definition or body composition changes she hoped for. If you have ever wondered why you feel fitter and more exhausted, yet your progress photos look the same, this conversation will bring a lot of clarity. Group workouts can be amazing for community, accountability, and conditioning, but they are not always built to truly change the shape of your body. If you are craving structure, strength, and visible progress, you need something a little more intentional than random circuits and constantly changing workouts. In this episode, we unpack the difference between exercising and training, how to know what your current routine is actually doing for you, and simple ways to pair the classes you love with a strength plan that finally helps you build the body you want. Here's what you will learn: • The difference between exercising for health and training for body composition • Why variety and intensity alone do not create muscle growth • The three key ingredients your body needs weekly: volume, frequency, and load • How most boot camp and circuit classes fall short for strength and muscle goals • Why recovery, stress, and fueling make or break your progress This episode is your reminder that you are not unmotivated or broken. You may just need a clearer training signal, a bit more structure, and a plan that supports the goals you actually have for your body. If you loved this episode, you may also enjoy: What Soreness Really Says About Your Workouts https://www.juliealedbetter.com/embrace-your-real/what-soreness-really-says-about-your-workouts 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

Today's episode is here to help you breathe a little easier. If the scale has shifted or your clothes feel different after the holidays, it can bring up worry or pressure. But your body responds to changes in sleep, stress, meals, travel, and routines, and that response is normal. This episode gives you five simple reminders that bring everything back into perspective so you can move into your week feeling calm, supported, and confident again. Inside this episode, you will learn: • Why most weight fluctuations are water, not fat • How many calories it actually takes to gain one pound of body fat • Why one meal or weekend cannot undo months of consistency • How hormones, digestion, sodium, soreness, and sleep impact the scale • Why your body naturally settles again when your routines return • The habits that help your body feel steady and supported If you want a routine that helps you stay consistent without all-or-nothing thinking, the Movement With Julie app gives you balanced, structured workouts you can follow week after week without guesswork. And if you want to learn how to fuel your body in a way that feels sustainable and supportive, Macro Counting Made Simple walks you through the exact approach I teach to help you feel confident with your nutrition. If this episode encouraged you, you might also enjoy: Episode 148: So You've Gained Weight… Now What? 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  

Today's episode is a look back at the lessons that shaped me this year. 2025 stretched me, softened me, and taught me so much about motherhood, faith, strength, and what it means to care for my body in a season that looked nothing like the old rhythm I was used to. If this year felt messy, refining, or slower than you expected, this conversation will remind you that every season has purpose and every step counts. Whether you're rebuilding routines, learning to trust your body again, navigating motherhood, or stepping into a new chapter, these 25 lessons are shared to encourage you, ground you, and help you see how much growth is happening beneath the surface. Here's what you will learn: • Why quiet seasons can be the most transformative • How slowing down strengthens your body and mind • The power of fueling your body with intention • How faith, rest, and boundaries support your growth • Why small steps and evolving goals still move you forward • Ways to honor your body in every season • What truly sustains consistency when motivation fades This episode is your reminder that you're not behind and nothing about your journey needs to look perfect to be meaningful. You are growing in more ways than you realize, and it deserves to be celebrated. If you loved this episode, you may also enjoy: 5 Questions to Ask Yourself About Your New Year's Resolution 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  

Today's episode is for the woman who has been training hard but feeling more tired than strong. If your workouts suddenly feel heavier, your motivation is dipping, or you're waking up tired even after rest, your body may be asking for a reset. A deload week is a simple, strategic way to support long-term progress without losing momentum. If you've been pushing through fatigue, feeling unusually sore, or wondering why your strength has stalled, this episode will help you understand the signs your body is giving you and how to build a deload week that leaves you feeling recharged and ready to lift again. Here's what you will learn: • What a deload week actually is • Why recovery is where real progress happens • The biggest signs your body needs a reset • How deload weeks prevent burnout and plateaus • Different ways to structure a deload depending on your training style • How lighter loads, fewer sets, or lower frequency support your nervous system • How deloads strengthen your foundations and help you return stronger • How often you should take one based on your training • Why slowing down at the right time improves your long-term results This episode is your reminder that rest is not losing progress. It is how your body rebuilds, adapts, and supports the work you put in week after week. If you loved this episode, you may also enjoy: How to Skip a Week of Workouts Without Messing Up Your Results 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  

Today's episode is all about one of the most misunderstood topics in women's health and fitness: your metabolism. If you've ever felt like your body has "slowed down," or you've wondered why your progress has stalled no matter how clean you eat or how hard you train, this conversation will bring so much clarity. Your metabolism isn't broken. It's adaptable, responsive, and directly shaped by how you fuel, train, move, and recover. If you've been frustrated by plateaus, confused by mixed messages online, or stuck believing your best years are behind you, this episode walks you through the seven biggest metabolism myths holding women back. You'll learn what actually influences your metabolism and the simple, sustainable habits that help it work with you instead of against you. Here's what you will learn: • Why your metabolism isn't "broken" even if you feel stuck • What actually causes metabolic slowdowns • How dieting and under-eating impact metabolic adaptation • Why rest and recovery support a stronger metabolism • The role muscle plays in daily energy burn • What actually boosts your metabolism long-term • How to build habits that support a responsive, efficient metabolism This episode is your reminder that you're not stuck and nothing is wrong with your body. When you lift consistently, fuel intentionally, rest when you need to, and support your stress, your metabolism becomes stronger and more resilient at any age. If you loved this episode, you may also enjoy: Everyone's Talking About Reverse Dieting — But Do You Actually Need One?   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  

Today we're diving into something that a lot of us feel but don't always catch in the moment: Burnout.    Not the regular kind of tired where a good night's sleep fixes it. The deep, lingering exhaustion that follows you into the next day, the next workout, the next conversation.   Sometimes, the next level of your results won't come from pushing harder. It'll come from slowing down, refueling, and reminding your body that it's safe to grow again. This season, especially through the holidays, I challenge you to nourish your body instead of punish it.   What I Discuss in This Episode How burnout disrupts your hormones, recovery, metabolism, and overall progress — even when you're "doing everything right." The real signs you're burnt out. Why rest isn't optional — and how slowing down, nourishing your body, and reducing stress can actually accelerate your results. Practical ways to support your nervous system during busy seasons so your energy, motivation, and performance return sustainably. If you loved this episode, you might also like episode 413: The Importance of a Rest Day: Don't Let Overexercising Ruin Your Progress   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

Today's episode is all about a tool that so many women overlook but absolutely shouldn't. If you've ever wondered whether resistance bands are actually effective, if they can help you build strength, or if they're worth using when you don't have a full gym setup, this episode is going to give you the clarity and confidence you've been craving. If you've felt limited by your equipment, unsure if you're doing movements correctly, or worried that bands won't deliver real results, this episode will show you why that's just not the case. Resistance bands are one of the most budget-friendly, portable, joint-friendly, and genuinely effective tools you can use, especially if you want to build lean muscle from anywhere. Here's what you will learn: Why your body responds to tension, not equipment price tags Why band resistance increases through the movement and how that boosts muscle growth The science showing bands can build strength just as well as dumbbells How bands improve stability, balance, and joint support Why bands are perfect for travel, home workouts, and postpartum seasons The five techniques that make band training more effective The most common mistakes that keep people from seeing progress How to apply progressive overload using nothing but bands Why intention, tempo, and form matter more than anything else This episode is your reminder that you don't need a full gym to make real progress. When you focus on tension, control, and consistency, your muscles respond — whether you're training with iron or a single twenty-dollar resistance band. If you loved this episode, you may also enjoy: 4 Essentials for Crushing Workouts at Home 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