Get Your Health Together

A birth story yap sesh! Enjoy!

I'm so grateful to have gotten to experience pregnancy and decided to celebrate the end by sharing some of my pregnancy reflections and slightly hot takes🔥I know that pregnancy is a humbling, vulnerable experience but as always I want women to be empowered with information and have the mindset to become their best selves. I hope this episode helps to expand you in some way. Thanks for being here!!

"thin is in" and GLP-1's are taking over! I'm not here to bash or shame you but to help inform you. What can you expect from these medications? Are you a good candidate for them? If you decide to take one, what should you focus on? I want everyone to stay informed and make the most of whatever they decide to do with their body💖EPISODE MENTIONED IN THE PODCAST - https://open.spotify.com/episode/6JXa33VtT0jPEnjeQ3CJUp?si=LqGWH98aR-uH-IYsVDlZTw

This episode is a deep dive into one of my favorite topics as of late - using the end of year to your advantage in your fitness journey! If you consistently feel like you're either in "diet mode" or you're "off track" and find yourself losing and gaining the same 5-10lbs but not really looking significantly better each time, this episode is calling your name. I'm talking to the girls who want to eat their holiday cookies AND make progress🔥🔥🔥APPLY TO WORK WITH ME

Dropping my fat loss hot takes🔥

In this episode I'm talking through relationship with food and what I wish I could have heard back in the day!APPLY HERE TO WORK WITH ME

In this episode I'm diving into the phases of my periodized nutritional model. What is each phase? Who needs to be in each phase? Frequently asked questions about each. I hope this episode is helpful APPLY TO WORK WITH ME Connect on IG: @coachluie_

Surprise! I'm pregnant! After a 3 year journey of hypothalamic amenorrhea post hormonal birth control & trying to conceive, I 'm sharing my story. Please know if you listen to this episode, EVERYONE IS DIFFERENT. Your body is different than mine, your comfort levels are different than mine, your goals, priorities and timelines are all different than mine. I'm sharing my story, my process and the things that were important to me along my journey. Take away what resonates with you and feel free to ask any questions💖I'm talking through what I did to get my period back and try to improve my hormonal status for fertility, my experience with fertility doctors and medications, my experience finally getting my positive pregnancy test, first trimester and my opinions and plans around health and fitness during pregnancy. I hope you enjoy!

With the rise of the "pilates princess" body, the new wave of skinny tok influencers and the more and more frequent content that I see about being thin....it feels like we're going back in time. I want to unravel what you're seeing and hearing on social media platforms from uneducated sources and help you actually UNDERSTAND how to attain a lean, confident, and maintainable body that you enjoy. I don't think it's toxic to care about your looks or have physique goals. I do think it's toxic to blindly preach eating less with no long term strategy. The gap isn't will power or discipline. The gap is education. I'm here to close it🔥

Bashing phases of fat loss and building muscle is on the rise and I'm not loving it. In this episode I'm breaking down all of the misconceptions about nutritional periodization and explaining exactly how it should work (& how insanely different it is from yoyo dieting!!!!) I'll also dive into what might be going wrong if you feel like your efforts to "bulk" and "cut" leave you feeling like you're yoyo dieting. APPLY TO WORK WITH ME Connect on IG: @coachluie_

If you've ever wondered what you should eat pre workout, post workout and inbetween...this episode is for you! Is it "bad" not to eat before your workout? We're talking about it! Why do bodybuilders eat candy during their workouts? We're talking about it! Make sure to give it a listen if you want to maximize both your performance and physique outcomes. APPLY HERE TO WORK WITH ME

Alllll of the tangible takeaways in this episode if you're someone who wants to get a little leaner before the summer😊APPLY HERE TO WORK WITH ME

The first episode of 2025! Wow, I am so excited what's to come this year. Today we're diving into a little personal/goals update of mine for the new year along with a deep dive into my ins & outs. Hope you guys enjoy! Want to GROW this year? APPLY TO WORK WITH ME

This episode is such a great way to send you into these final holiday weeks with a locked in mindset. The goal is to enjoy yourself while still showing up for yourself and avoid feeling like a failure when you can't do it all. I think you're going to love it! This is also the last episode of 2024🥲 I would be so grateful if you could share either this episode OR your favorite episode of the year on social media or with a friend to spread the word and help me grow the show. I'm so grateful for this space that I've created and all of the women who I get to make an impact on daily and I couldn't do it without your support. I have so much gratitude! I am currently taking on new clients for 2025, don't forget to apply below if you're ready to make this your year💖 APPLY TO WORK WITH ME

Short and sweet - this is such a spicy mindset episode and you need to listen🥰

This episode is the second of a four part mini series this December! These are short episodes designed to get you through holiday season and into January with a mindset set for success. Today I talk through the concept of flexible dieting and how to integrate it into your holiday season while still being conscious of the way that you want to feel. If you're ready to reach your goals, I'm starting to take clients for January and February 2025. CLICK HERE TO APPLY

A month long mini series of short episodes that pack a mindset PUNCH and are just the little kick in the booty you need to get you through December without sacrificing your health. In this episode we're diving into self care throughout the month, staying grounded, and what you really need rest from. Send this one to a friend who needs it😜❤️‍🔥

You're probably waiting until the holidays are over to really dial it in on your fitness journey or you're thinking that since you're not throwing that bikini on for another 6 months you don't really need to get started yet. If you're feeling that way, you are missing a HUGE opportunity. This season can put you at a huge advantage in your fitness journey while still getting to enjoy every ounce of holiday cheer hehe. Not only am I spilling the deets on how to use this season to move forward (instead of letting yourself fall off the wagon AGAIN)....I'M GIVING AWAY 6 MONTHS OF COACHING to help one of you get there💖 APPLY FOR THE COACHING SCHOLARSHIP by EOD 11/20

In this episode we're breaking down everything related to stress eating, emotional eating, cravings and how they impact relationship with food and our desire and belief that we can achieve amazing physique outcomes. You want to stop obsessing over food without giving up on the way you want to look. We're talking about how we cultivate a bad relationship with food and then both strategic and mindset related tools to re-wire your brain for real food freedom. APPLY TO WORK WITH ME

Something that I feel like doesn't get enough attention in this industry is the intersection between food quality and quantity. There are typically two major camps - the calorie counters & the clean eaters...tbh, I think they're both wrong. Tracking calories with no regard for where those calories come from is an approach that won't end with a great result but on that same note eating "clean" but indulging in too little or too many calories will also create chaos when it comes to physique or health outcomes. Not to mention, the mental health and relationship with food implications related to both ideologies. In this episode I hope to break down the way food quality & quantity are interrelated and help you understand from a more nuanced perspective. Enjoy! APPLY TO WORK WITH ME Connect on IG: @coachluie_

This is the fourth episode in my four part mini series! Now you have motivation, structure, tough love, accountability AND no excuses😂 go get those goals! APPLY TO WORK WITH ME

This is the third episode of a four part mini series! Tough love train is in town for this one hehe. Hope you enjoy! APPLY TO WORK WITH ME

This is the second episode in a four part mini series giving you what you need! In this one we're talking all about structure. Why it's important and the steps to building it out in your own life. I hope it helps!🔥

This is the first episode in a four part mini series giving you what you need!!! In this one, we're talking all about cultivating motivation. I hope it helps🔥 APPLY TO WORK WITH ME

Have you ever thought it would be restrictive or miserable to maintain a lean physique you feel proud of? Have you ever wondered if your genetics are the reason it's harder for you to maintain the results you work hard for? This episode is for you! I'm talking through 6 common misconceptions about losing body fat and staying lean long term and explaining what you really need to know🤩🔥 APPLY TO WORK WITH ME Connect on IG: @coachluie_

Is pilates really the secret to getting lean & toned? or is it hybrid training? or should you just switch to low impact and walking only to support your cortisol and lower inflammation?!! The marketing around fitness right now is exhausting and misleading to say the least. This episode is breaking everything down when it comes to these trending training modalities. What are the two things that actually determine the way your physique looks? Can a specific training type really dictate your physique outcomes? What should YOU be doing for your health & physique goals? Everything and more in the episode🔥 If you're ready for a custom strategy to help you reach your goals... APPLY TO WORK WITH ME JOIN STRONG BY LEXIE MEMBERSHIP CONNECT ON IG

In this episode I'm getting real about health as you age. What happens to your metabolism? Is weight loss actually harder? Are you doomed in your 30's, 40's and even 50's? We're approaching this from a physiological, psychological and behavioral perspective and my hope is that at the end of this episode you have clarity on the main things that help to move the needle in your health journey, no matter what age. APPLY TO WORK WITH ME Connect on IG: @coachluie_

Discipline isn't a dirty word. Being disciplined isn't about restricting yourself to reach a goal, it's not a punishment. It's an act of self love. We tend to rebel against structure in favor of what we want in the moment even when the structure serves in our best interests and what we want deeply. Building discipline and holding yourself to a higher standard of living is what you DESERVE. In this episode I talk through ways to cultivate discipline and build the level of self trust within your own life so that you can become a woman who feels proud of who she is and achieve what she sets her mind to - we'll talk about everything from mindset to daily behaviors to help you strive for more discipline! APPLY TO WORK WITH ME CONNECT ON IG: @coachluie_

This episode is for youuuu if you're lost in the sauce on social media when it comes to your health and fitness goals. One day you think going on a walk and eating your veggies is enough and the next day you're wondering if you're totally ruining your progress by eating first thing or in the morning or if you need some special supplement. I'm helping you decipher what YOU need to focus on first to make the most progress in your journey. APPLY TO WORK WITH ME CONNECT WITH ME ON INSTAGRAM

It's my 30th birthday!!! ...so I'm telling you 30 things you need to hear🥰 I hope some of these resonate with you! APPLY TO WORK WITH ME

I want this episode to empower you with the information to audit your macro tracking and determine whether you're missing areas of opportunity for more progress. There's nothing more frustrating than doing the thing and not seeing it work for you. Lots of the time I see women tracking their macros without seeing the body composition changes that they're hoping for. In this episode I'm diving into 10+ common macro mistakes I see people make! I hope it helps😊 APPLY TO WORK WITH ME Connect on IG: @coachluie_

Ladies who want to be "lifestyle lean" this episode is for you! Your goal isn't necessarily to just see the scale drop. You know that feeling good in your skin is more than just a number...but you know that you want body composition change. You want to look tighter, more defined, and less flabby...NOT just for the next 12 weeks, but for life! Maybe you've started to count yourself out thinking that for you it's just not possible. You're wondering how the heck all of those fitness girlies eat 2000+ cals and have abs, you figure that your genetics is the reason you can't do it. I'm here to tell you that it is possible for you - you're likely just missing one of these strategic or lifestyle pieces of the puzzle💖 APPLY TO WORK WITH ME Connect on IG @coachluie_

I promise, you need this episode. Reaching your physique goals it hard. It requires you to step out of your comfort zone regularly and do things that tbh, you might feel some major resistance towards doing. I'm giving you a major mindset reset to work through that resistance and pursue the version of yourself that you dream of being💖 APPLY TO WORK WITH ME Connect on IG: @coachluie_

How to get balanced cortisol levels and a bangin body?! hint hint - it's not the viral *happy juice*😂 In this episode I'm talking through all things cortisol and the impact it can have on your physique. APPLY TO WORK WITH ME STRONG by Lexie Membership Connect on IG: @coachluie_

So many of you ladies feel restricted everyday, are trying to eat healthy, giving yourself no leniency with food choices, are trying to be perfect, etc.... AND STILL AREN'T SEEING YOUR BODY COMPOSITION CHANGE. You feel like you're under eating, yet the fat isn't dropping off. The math isn't mathing and this episode is going to tell you all about why that's happening to you and how to shift the way you're eating to finally start seeing body recomp. APPLY TO WORK WITH ME JOIN THE FREE STEP CHALLENGE Connect on IG: @coachluie_

THIS EPISODE IS 🔥🔥🔥 Albany and I share very similar philosophies as nutrition & health coaches for women. We have both transitioned from solely flexible dieting to more of a holistic health based approach to lifestyle and coaching. In this episode she shares with us her transition from collegiate athletics and bodybuilding to where she is now and we're discussing whether or not flexible dieting and IIFYM still has a place in our industry, why simply tracking macros might not be getting you results you're obsessed with and how to nourish your body best through both food and lifestyle to feel and look your absolute best. This is the episode for you if you're truly ready to step into and embody a higher version of yourself💖 APPLY TO WORK WITH ME Connect on IG: @coachluie_ Connect on IG: @albanyraefitness

You're in the right place if your goal is to not only achieve fat loss but actually sustain a leaner physique long term. There are many misconceptions about maintenance vs fat loss and how different each stage of your life should look. In this episode we're diving into the reality of maintaining your results. What is required of you and how to do it? Do you need to track macros? What happens if you do regain some weight? APPLY TO WORK WITH ME Connect on IG: @coachluie_

Feel like every time you've tried a reverse diet you just regain the weight you lost and it doesn't work for you? Constantly feeling like you need to reverse diet but are stuck on how to do it and scared you'll lose your progress? Gone through the reverse diet/fat loss cycle a couple of times and aren't seeing body comp improvements? THIS EPISODE IS FOR YOU. We're doing a deep dive into the biggest reverse dieting mistakes I see people making that lead to "overshooting" or weight regain, talking about reverse diet misconceptions that we often get from social media and digging into lots of numbers and examples to help give you clarity and practical understanding of the process. APPLY TO WORK WITH ME Connect on IG: @coachluie_

In this episode we're breaking down the common phrase "it's 80% nutrition and 20% exercise" Is there truth to this? Who does this idea apply to? Who does it not apply to? APPLY TO WORK WITH ME STRONG by Lexie Group Training Program

I know you want to see the changes. You've invested in a coach, a program, or maybe you've just tried committing to a specific goal on your own...but the results are nowhere to be found. In this episode we're going deeper than protein intake and steps and addressing the mental side. I'm challenging you to face your weaknesses and level up🔥 APPLY TO WORK WITH ME JOIN STRONG BY LEXIE - group training membership Connect on IG: @coachluie_

I'm giving a full knee injury update in this episode. Surgery #4, the prognosis, current state of my functionality, mental health & allll the authenticity. I'm spilling all the deets so whether you're just nosy, are interested in injury recovery or need a perspective shift, I think you'll enjoy this episode. We all go through crappy situations in our lifetime and I think it can be hard not to just let our health go to shit when it happens. If nothing else, I hope this episode encourages you to value your health💖 Connect on IG: @coachluie_ APPLY TO WORK WITH ME Knee episode #1

Let's talk about poop💩 (specifically, why you cant😜) Constipation is super frustrating, uncomfortable and can absolutely throw a wrench in your physique goals. After years of dealing with it myself, I'm dropping my explanations for why you might be experiencing it and lifestyle hacks for managing in this episode. APPLY TO WORK WITH ME JOIN STRONG BY LEXIE - Group Training Membership

This episode is an absolute must listen for all of my "stress cadet" ladies. The idea that stress has a negative impact on our health and physique outcomes is likely something you've heard before and while that is indeed true, the psychological side of stress can be a bit more nuanced and that negative impact is determined by one major variable. Our mindset (or stress perception) In this episode we're diving deep into the idea of stress perception, the research behind this phenomenon and how to shift your mindset around stress to mitigate the negative stress response the body experiences. Connect on IG: @coachluie_ APPLY TO WORK 1:1 WITH ME JOIN THE STRONG BY LEXIE MEMBERSHIP Associated Research: Rethinking Stress: The Role of Mindsets in Determining the Stress Response Stress-is-debilitating mindset linked to higher cortisol awakening response in women

In this episode we're talking about how your calories are allocated day to day and throughout the day. This is a topic I love and one of the more nitty gritty nutritional factors that could be impacting your results if you're doing a lot of the right things without getting as toned or lean as you would like. We'll discuss: -The two ways calorie cycling can be used -Do I recommend it? Why or why not? and for who? -Can calorie cycling play a role is physique goals? -What is macro hoarding and what is the impact Ready for a nutrition & fitness strategy completely customized to you and your goals? APPLY TO WORK WITH ME JOIN MY 'STRONG BY LEXIE' MEMBERSHIP Connect on IG: @coachluie_

This episode is for the woman who is working out consistently but doesn't look like it. Maybe you're hitting the gym 5-6x weekly, maybe you're a total group exercise junkie, maybe you're packing in the cardio and even striving to be in a calorie deficit...but it's not working. You still don't look toned or lean and it doesn't feel like your hard work is even paying off! We're going to break it all down. How we actually shift our body composition The reasons your strategy isn't working How to shift your training for success If you're spending time working out already - we want that work to actually be making an impact and helping you reach your goals. You aren't broken, it's probably not your hormones, you just need the right strategy for success. APPLY TO WORK WITH ME Connect on IG: @coachluie_ The STRONG by Lexie membership is coming! A group training membership designed for women who want to look like they lift and be part of a growth based community.

This episode is for you if... -you want to improve your body composition or lose fat this year. -you know about calorie deficits and reverse dieting but don't know how to implement it for you. -you have seen results before but you struggle to maintain them and keep improving. Periodizing your nutrition is an absolute must. Going through a series of phases allows you to achieve body recomposition without constantly dieting, comprising your health or your sanity😇 In this episode I'm walking you through the process I do with my clients, the why behind it and all of the considerations you need for each phase. APPLY TO WORK WITH ME if you're sick of trying to figure this stuff out on your own💖 Connect with me on IG @coachluie_

This episode is a deep dive into some of my thoughts going into 2024 along with some focus points and new habits I want to work on. I haven't set any major resolutions but more so - where is my energy going? What am I moving towards. Unpack all of it with me in this episode - we're getting personal! Family, injury updates, business and mental health😜 Connect on IG: @coachluie_ APPLY TO WORK WITH ME

Today's episode of the GYHT podcast is the third of a December mini series. These are quick but impactful episodes designed to help push you through a chaotic season and get your mind right going into the New Year. In this episode we're talking through the coach/client discrepancy on what "sustainable" really is and then we will discuss what it takes to ensure that the results you get truly are sustainable. Looking at this through the lens of mental, physical, habits, and identity is what will hopefully provide you with the AHA! moment to finally get the results you've been waiting for and hold on to them. Is 2024 your year? APPLY TO WORK WITH ME Connect on IG: @coachluie_

Todays episode of the GYHT podcast is the second of a December mini series. These are quick but impactful episodes designed to help push you through a chaotic season and get your mind right going into the New Year. In this episode we start by talking a little bit about priorities and then dive into the realistic reason behind why you think your hormones might be "out of wack" or you're struggling with gut health (aka bloating, constipation, etc.). These things are all the rage right now and it's easy to self diagnose on tik tok but I'm hitting you with the truth bomb you NEED to hear and hopefully this helps you audit your lifestyle. Connect on IG: @coachluie_ WORK WITH ME

Todays episode of the GYHT podcast is the first of a December mini series. These are quick but impactful episodes designed to help push you through a chaotic season and get your mind right before the New Year. In this episode we're talking about why saying f*ck it to your goals in times of chaos will not make you feel better, how you should handle it instead and we're reframing your mindset around what you "should" be doing to a more healthy framework. I'm really excited for these!!!! Connect with me on IG: @coachluie_ APPLY TO WORK WITH ME