5 exercises that don’t actually build the body you want

You’ve probably heard the “rule” that you shouldn’t eat after 7pm if you want to see results. Maybe you’ve even felt guilty grabbing a late snack, like the clock itself was going to derail your progress. But here’s the truth: your body doesn’t own a watch. In this episode of Embrace Your Real, I’m breaking down the real science behind nighttime eating so you can finally stop stressing over the clock and start focusing on what actually matters for your goals. We’ll cover: Why calories aren’t magically stored as fat after 7pm The difference between one late-night snack and a nightly pattern of overeating How macro counting clears up the confusion about timing When digestion and sleep might benefit from setting a food “cutoff” How to tell the difference between true hunger and emotional eating at night By the end, you’ll know exactly how to approach eating in the evening without guilt, stress, or confusion — and how to make late-night choices that align with your body and your goals. 🎧 Want more? Listen next to: Episode 466: Still Hungry After Hitting Your Macros? Do This.... 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  

You’re showing up for workouts, putting in the effort, but you’re not seeing the changes you want in your body. Sound familiar? The truth is, it might not be you, it might be the exercises you’re spending time on. Some of the most common “go-to” moves look productive, but they don’t actually build the strength, muscle, or definition you’re after. In this episode, I’m breaking down 5 exercises that aren’t giving you the return on your effort,  and sharing simple swaps that will finally help you feel stronger and more confident in your body. Here’s what we’re diving into: Why endless crunches don’t build the strong core you want The truth about tiny tricep kickbacks (and what works better) Why cardio alone won’t change your body composition The booty machine myth and better ways to grow your glutes Why Smith machine squats aren’t as effective as you think If you’ve ever felt like your workouts aren’t paying off, this episode will give you the clarity and confidence to make every rep count. 🎧 Want more? Check out Episode 319: The 4 Best Exercises for Toning 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  

Most women only pause to reflect when things start to fall apart — when motivation dips, workouts stall, or nutrition feels off track. But waiting until you’re burned out to reassess is like waiting for the ceiling to cave in before fixing a leak. In this episode, I’m sharing a simple but powerful tool that can completely shift your fitness, mindset, and progress: the monthly check-in. When you build in regular reflection, you create space to course-correct early, celebrate wins before you forget them, and stay honest about what’s actually working. Here’s what we’re diving into: Why monthly check-ins are one of the most powerful accountability tools you can use The psychology behind reflection and how it strengthens self-discipline Four honest questions to ask yourself every month to uncover what’s working and what’s not How to use your answers to create clarity and momentum instead of all-or-nothing thinking The link between self-awareness and lasting consistency in fitness and nutrition If you’ve been spinning your wheels or feeling disconnected from your goals, this episode will help you reconnect, refocus, and move forward with confidence — one month at a time. 🎧 Want more? Check out Why Consistency Measures Progress Better Than the Scale 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  

You’ve probably seen it all over social media GLP's, and maybe even wondered if a GLP-1 medication could be the answer you’ve been looking for. But here’s the thing: while these meds can be powerful tools, they’re not magic, and they’re definitely not meant to replace the habits that actually create lasting change. In this episode, we’re unpacking what GLP-1s really are, who they were designed for, and how to protect your health if you choose to use one. Here’s what we’re diving into: What GLP-1s are and how they actually work in your body The medical conditions they were intended to treat (and what they don’t fix) The risks of using them as a shortcut — including the yo-yo cycle of rapid loss and regain Why protecting your muscle with protein + resistance training is non-negotiable How to use a “quieter appetite” season as a reset, not a bypass The questions to ask yourself before deciding if this tool is right for you If you’ve been curious about GLP-1s, this episode will give you clarity, context, and the honest truth about what they can — and can’t — do for your body and your goals.   🎧 Want more? Check out 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…  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 References: https://pubmed.ncbi.nlm.nih.gov/28507015/  https://www.nature.com/articles/s41392-024-01931-z  https://www.sciencedirect.com/science/article/pii/S0002934325000592  https://pmc.ncbi.nlm.nih.gov/articles/PMC10552824/  https://pmc.ncbi.nlm.nih.gov/articles/PMC11304055/

Today, I want to talk about something that goes beyond motivation or surface-level advice. Because let’s be real—building the body you want isn’t just about reps, sets, or calories. It’s about the choices you make every single day. The small decisions that either move you closer to your goals or keep you stuck where you are. If you’ve been feeling frustrated with your progress, or like you’re spinning your wheels, this episode is the wake-up call you might need. Because once you realize inaction is still a choice, you also realize you always have the power to choose differently.   So in this episode, I’m breaking down: Why staying stuck is still a decision. How to reframe inaction so it actually empowers you. The mindset shift that can change how you show up every single day. And practical steps you can take to choose progress over comfort. If you loved this episode, I think you’ll also love: How to Take Control of Your Day and Live a More Positive Life   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

Hey, hey beautiful human… Welcome back to another episode of Embrace Your Real. Today we are diving into something that almost every woman asks me about at some point: How do I actually build a strong core? You’ve probably done the ab workouts on YouTube, you’ve probably cranked out crunches or planks at the end of your workouts, and maybe you’ve even felt the burn, but you still don’t feel stronger in your core.  If you’re wondering why you don’t “see” all that effort in the mirror, I've got the answer you've been looking for… there are sneaky little mistakes that so many women make when it comes to core training. And today, I want to break those down for you in plain English so you understand not only what they are, but why they matter, and what to do instead. So in this episode, we’re going to cover: The difference between abs and your actual core Why crunches alone won’t cut it How compound lifts are secretly the best core training Why bracing during your lifts matters more than you think The problem with fast, flashy ab circuits How stress and hormones sneak in and mess with your core And why nutrition and recovery are the real secret sauce for definition and strength   🎧 Want more? Check out Episode 493: Why I would rather have THIS than Six Pack Abs   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

Hey beautiful human! You were feeling good… until one scroll on social media made you question everything about your body. Sound familiar? Whether it’s Instagram, TikTok, or even someone at the gym, comparison has a sneaky way of creeping in, stealing your joy, and convincing you you’re not doing enough. But here’s the truth: comparison doesn’t just mess with your mindset, it can actually mess with your metabolism too. In this episode, I’m breaking down why comparison spirals hit so hard and how to break free so you can build real, lasting body confidence. We’re getting into: How comparison triggers your stress response (and affects your sleep, cravings, and results) Why social media is designed to keep you feeling “behind” 5 tools to protect your mental space and stay focused on your growth How structured workouts and personalized nutrition help silence the noise The one truth about social media that instantly takes away its power If you’ve ever caught yourself feeling “less than” because of what someone else looks like online, this episode is your permission to step back and reconnect with your progress. 🎧 Want to go even deeper on this? Listen next to Episode 567: Why Your Brain Is Wired for Comparison & How to Unplug 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      

Ever caught yourself saying, “I just have a slow metabolism,” or “My metabolism broke after I turned 30”? You’re not alone, but the truth is, your metabolism isn’t some mysterious force working against you. In this episode, I’m breaking down exactly what your metabolism is, what it does in your body, and how your daily habits either fuel it or slow it down. By the end, you’ll finally understand how to support your metabolism so you can feel energized, strong, and in control. We’re getting into: What your metabolism actually is (without the science-y jargon) The four main ways your body burns energy every single day The two big mistakes women make that slow metabolism down (and how to fix them) Sneaky habits like poor sleep, skipping protein, and stress that hurt your progress The truth about metabolism and aging — and why lifestyle matters more than birthdays The best habits you can start today to keep your metabolism fueled and firing If you’ve ever felt frustrated, stuck, or confused about your metabolism, this episode will give you the clarity and confidence you need to move forward. 🎧 Want to keep learning? Listen to Episode 361: 5 Ways To Actually Boost Your 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  

Hey beautiful human! Ever eaten pizza and immediately thought, “Ugh, I was so bad today”? Or labeled a slice of cake, a handful of chips, or even a piece of bread as “bad”? You’re not alone, but it’s time to let that thinking go. Because food is not good or bad. It’s just food. And the guilt, shame, and all-or-nothing mindset? That’s what’s keeping so many women stuck. In this episode, I’m breaking down exactly why there are no “bad” foods, and how to finally let go of food guilt so you can fuel your body with freedom. We’re getting into: The difference between nutrient-dense and less nutrient-dense foods without labeling Why guilt and rigid food rules do more harm than a cookie ever could How your body processes food based on amounts, not morality Real-life tools to create balance without shame, punishment, or perfection How macro counting can help you ditch the guilt and finally feel in control around food If you’re tired of the “good” vs. “bad” food game and want a healthier, more sustainable way to nourish your body — this one’s for you. 🎧 Want help simplifying macro counting? Listen next to Episode 251: 8 Ways to Make Macro Counting Simple (For Getting Started or Getting Back on Track) 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  

You’re eating healthy, you’re getting your workouts in… so why isn’t the scale moving? If you’ve ever asked yourself that question (maybe more than once), this episode is here to bring clarity, not shame. Because the truth is: your body isn’t broken. But there are some sneaky reasons progress might be stalling — and most of them have nothing to do with how hard you’re working. In this episode, I’m walking you through 8 common reasons women don’t see results even when they feel like they’re doing everything right — and exactly how to fix them. We’re getting into: Why consistency might not be as solid as you think (and how to track it without obsessing) The problem with cardio-only routines — and why strength is your secret weapon What progressive overload is and how to apply it for real results How protein supports fat loss, metabolism, and muscle building When hormones (like cortisol, insulin, and thyroid) could be slowing you down The role of daily movement outside your workouts (hello, NEAT!) Why the scale doesn’t tell the full story,  and better ways to measure progress How sleep and stress could be the missing pieces in your transformation If you’ve been feeling stuck, defeated, or ready to throw in the towel — this is your sign to zoom out, take a deep breath, and finally understand what your body really needs. 🎧 Want more encouragement on results beyond the scale? Listen next 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