My Weekly Workout Split

Today's episode is one I've been so excited to record because this is a story that's been such a big part of my own journey — and one that I know so many of you will relate to.   We're talking all about what tracking macros has actually taught me.   I'm going to share what tracking gave me, what I wish I had known sooner, and then walk you through the six phases I went through — from tracking every single thing to where I am now, which is living in a place of peace, trust, and balance.   By the end, you'll know how to stay consistent without obsession, how to use tracking as a tool instead of a rule, and how to build the kind of food freedom that lasts.   What I Discuss: The real lessons I learned from tracking macros for nearly 15 years — beyond food, into mindset, discipline, and self-trust. Why tracking isn't meant to control you, and how I use it now as a tool for freedom, not restriction. The six phases I went through on my journey, from tracking every bite to living in full peace and balance with food. How under-eating doesn't make you disciplined…it makes you depleted. How fueling your body actually builds confidence. The key shift that helped me move from obsession to awareness — and why real food freedom comes from knowing, not guessing.   And if you loved this one, you will also love Episode 546: How to Count Macros Without Obsessing Over Numbers   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

If you've been lifting consistently for years but your progress has stalled, your strength feels the same, your body looks the same, and your motivation is fading, this episode is for you. You're doing everything "right": tracking your macros, showing up for your lifts, sleeping, recovering… yet somehow, your body isn't responding the way it used to. The truth? You're not broken, your body has simply adapted. In this episode, we're digging into what's really going on when your progress plateaus after years of consistent training, and more importantly, what to do about it. You'll learn what's happening neurologically, hormonally, and physically when the results stop showing up, and how to reignite growth without overtraining or burning yourself out. Here's what we're diving into: How your brain's "efficiency" in movement can secretly limit muscle activation Why nervous system fatigue often looks like low motivation — and how to recover from it How shifts in estrogen and testosterone affect your strength and recovery The real reason your body isn't responding (hint: you're probably under-fueling) Why recovery has to evolve with your training, or you'll stay stuck in micro-fatigue What happens when dopamine-driven progress slows and training feels flat How to finally break the "work harder" mindset and train smarter for long-term results If your workouts have started to feel flat and your body isn't changing, this episode will help you understand what's going on beneath the surface, and give you the tools to start seeing results again. If you loved this conversation, you'll also love Episode 38: 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  

If you've been showing up consistently but not seeing the strength or definition you want, this episode might just reveal why. The most common mistake I see women make with dumbbells? Going too light,  for too long. We've been told that heavier weights make women "bulky," that lighter ones are for "toning," or that cardio is the safer path to fitness. But those myths are holding you back from building the strong, confident body you actually want. In this episode, I'm breaking down exactly why lifting too light stalls your progress and what to do instead so you can finally start seeing real change. Here's what we're diving into: Why light weights don't trigger the muscle or metabolism changes you're working for The science of progressive overload and how to apply it to your workouts How to know if your dumbbells are actually heavy enough The difference between training for endurance vs. building strength and muscle How to safely level up your lifts without fear of injury or "bulking up" The role structure plays in ensuring you keep progressing month after month If you've been stuck in the "light weights only" cycle, this episode will give you the clarity, confidence, and strategy to finally level up, without overcomplicating it. 🎧 Want more? Check out these episodes: What Most Women Get Wrong About Progressive Overload How Much Weight Should I Be Lifting? 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  

The holidays are around the corner, and let's be honest, this season can feel like a minefield when it comes to food, fitness, and consistency. One minute you're excited for family and traditions, the next you're stressing that all your progress is about to be undone by travel, late nights, and holiday cookies. But here's the truth: you don't need to toss in the towel or "start fresh" in January. You can enjoy the season and stay consistent, if you set yourself up with the right mindset and a simple plan. In this episode, I'm giving you a practical pep talk you can come back to anytime you feel that all-or-nothing thinking creeping in. Here's what we're diving into: How to mentally prep before the chaos begins The 3 non-negotiables that keep you steady no matter what What to do the day after you fall off track (hint: it's not punishment) Why flexibility beats restriction when it comes to holiday food How to anchor yourself in your "why" so you finish the season proud, not guilty If you want to walk into January feeling strong, confident, and already consistent, this episode will give you the tools to do it. 🎧 Want more? Listen next to Episode 143: 7 Ways to Enjoy Vacation While Still Honoring 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  

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