You Can Want In One Hand

8. A hot take right now is if macro counting is helpful and gives you more freedom or if it introduces new restrictions and is more unhealthy than helpful. Well, today Grace is discussing how BOTH things are true, but how to make sure macro counting gives you the freedom you've never had with food. If coaching sounds like something of interest to you, sign up for a FREE consultation call on my website below or reach out to me on insta to find out more. If you enjoy, share with a friend :) ~Your gal Grace  Coaching and all links: https://gracelanker.com Instagram: https://www.instagram.com/grace_lanker TikTok: www.tiktok.com/@grace_lanker

7. If you have spring break or summer fitness goals, this episode is for you!! There are 108 days until June, which means today is the day to start to be able to build healthy, sustainable lifestyle changes and have plenty of time to make TONS of progress before summer! If coaching sounds like something on interest to you, sign up for a FREE consultation call on my website below or reach out to me on insta to find out more. If you enjoy, share with a friend :) ~Your gal Grace  Coaching and all links: https://gracelanker.com Instagram: https://www.instagram.com/grace_lanker TikTok: www.tiktok.com/@grace_lanker

6. Planning is really her specialty. In this episode Grace walks you through how she plans out different areas of her daily life to set her self up for success in health, fitness, and faith. If you enjoy, share with a friend :) ~Your gal Grace  Coaching and all links: https://gracelanker.com Instagram: https://www.instagram.com/grace_lanker TikTok: www.tiktok.com/@grace_lanker

5. Today Grace covers how she converted to shopping in a specific color palette and how it has helped her confidence, shopping addiction, packing process, and made her life so much easier! ~Your gal Grace  Coaching and all links: https://gracelanker.com Instagram: https://www.instagram.com/grace_lanker TikTok: www.tiktok.com/@grace_lanker

4. Winter is a hard time for me to keep up motivation to workout and stay active. Hopefully this helps if you are also on the struggle bus with motivation during these gloomy months! Thanks again for listening and be sure to subscribe and share! ~Your gal Grace  Coaching and all links: https://gracelanker.com Instagram: https://www.instagram.com/grace_lanker TikTok: www.tiktok.com/@grace_lanker

3. After finding a new church home a few times since leaving my parents nest, I figured it was time to share the ups and downs and any advice I have for this process. Finding a new church can be a challenge, especially if it's your first time and you are at it alone. Hopefully this helps to take away some of the fears! You got this!! Thanks again for listening and be sure to subscribe and share! ~Your gal Grace  Coaching and all links: https://gracelanker.com Instagram: https://www.instagram.com/grace_lanker TikTok: www.tiktok.com/@grace_lanker

2. I spent some time writing out a bunch of things I am looking forward to happening and doing in 2023! I hope you find some inspiration or entertainment and let me know some things you are looking forward to this year. Thanks again for listening and be sure to subscribe and share! ~Your gal Grace  Coaching and all links: https://gracelanker.com Instagram: https://www.instagram.com/grace_lanker TikTok: www.tiktok.com/@grace_lanker --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

1. Welcome to Season Two!!! Today we are chatting about my 2023 goals and gearing up for the new year. Thanks again for listening and be sure to subscribe and share! ~Your gal Grace  Coaching and all links: https://gracelanker.com  Instagram: https://www.instagram.com/grace_lanker  TikTok: www.tiktok.com/@grace_lanker

40. Thank you all for the suppport over the last year! It has been so much fun and I am so pumped for what 2023 has in store for this podcast! Thanks again for listening and be sure to subscribe and share! ~Your gal Grace  Coaching and all links: https://gracelanker.com  Instagram: https://www.instagram.com/grace_lanker  TikTok: www.tiktok.com/@grace_lanker

39. On the Pod today I am recapping on 2022, what happened in my life, how my goals went, and all of the things as we approach the end of the year. Thanks again for listening and be sure to subscribe and share! ~Your gal Grace Coaching and all links: https://gracelanker.com Instagram: https://www.instagram.com/grace_lanker TikTok: www.tiktok.com/@grace_lanker --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

38. On the Pod today I am stacking on last week of setting goals for 2023 and explaining habit stacking and how to make it work for you. Habits can be easily built by starting small and I want to teach you how! Thanks again for listening and be sure to subscribe and share! ~Your gal Grace Coaching and all links: https://gracelanker.com Instagram: https://www.instagram.com/grace_lanker TikTok: www.tiktok.com/@grace_lanker --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

37. On the Pod today I am talking all about how to effectively start thinking about and setting goals and intentions for 2023. Sharing some of my 2022 goals to give examples on how to set yourself up for success in 2023! Thanks again for listening and be sure to subscribe and share! ~Your gal Grace Coaching and all links: https://gracelanker.com Instagram: https://www.instagram.com/grace_lanker TikTok: www.tiktok.com/@grace_lanker --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

36. On the Pod today we are covering fitness around the holidays and how to continue making progress even through a season that is very food centered. We are doing the math on how you can still enjoy these moments without guilt, staying in your routine, and not giving up before the new year.  Thanks again for listening and be sure to subscribe and share! ~Your gal Grace Coaching and all links: https://gracelanker.com Instagram: https://www.instagram.com/grace_lanker TikTok: www.tiktok.com/@grace_lanker

35. Todays episode is truly all over the place! I am recapping our wedding, the week after when our refrigerator broke down, our honeymoon, how to handle thanksgiving if you're on a fitness journey, and what I am thankful for (especially you all!!!) Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace https://www.gracelanker.com Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt

34. It is wedding week! This week I convinced Brendon to join me on the podcast to answer questions for engagement party/newlywed games to see how we answer them. The audio favors his voice a bit so I am so sorry about that but I still hope you enjoy!! Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace https://www.gracelanker.com Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt

33. We are on week 2 of a mini series of wedding theme episodes as I am on the countdown to my wedding! Today we are hitting on engagement season and embracing the different season of life. Chatting about important things I have learned during this season and how I am learning to find contentment in the chaos Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace https://www.gracelanker.com Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

32. We are starting a mini series of wedding theme episodes as I am on the countdown to my wedding! Today we are hitting on all of the things you should think about doing quickly after getting engaged to set you up for a less stressful engagement season!! Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace https://www.gracelanker.com Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

31. Today I am sharing all of my fall favorites and reasons I am getting myself excited for fall instead of mourning summer :/ Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace https://www.gracelanker.com Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

30. Hey bestie gals!! Today I wanted to share how I have changed my Sunday reset into a Thursday reset. This has completely changed my life and given me back my weekend freedom Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace https://www.gracelanker.com Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

29. Hey bestie! This weeks podcast episode is all about my personal fitness journey in the last year leading up to my wedding. I am sharing my plan, what I would charge, and how I would help you approach a similar goal! Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace https://www.gracelanker.com Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

28. Hey bestie! This week I want to talk about my after work activities, how I avoid getting lost in the days of the week, making the most of the weekdays, and staying organized. If you have recently graduated or have found yourself wondering what to do with yourself everyday after work, this is for you Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

27. Hey bestie! This week on the pod I am getting pretty vulnerable and opening up about some stress, worry, and struggles I have been facing lately. I've felt pretty alone in these feelings so I figured someone else out there might too, so I hope this helps you if you are that someone! Please reach out on insta so we can connect :) Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

26. Hey bestie! This week on the pod we are chatting about tracking fitness and wellness progress outside of the scale. A fitness journey encompasses mental, physical, and emotional changes. I want you to realize how much progress you really are making, even when the scale doesn't move Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

25. Hey bestie! This week on the pod we are chatting about my non-negotiables and how I stay so discipled with my health and wellness. I am doing a 7 day series on TikTok and Instagram this week as well regarding fitness journeys! Follow me on Instagram and TikTok for more wedding and fitness advice Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

24. Hey bestie! This week on the pod we are chatting about the fitness industry and how to affects future brides, can be a toxic environment, and tips for creating a healthy lifestyle leading up to the big day that can be sustained for long after the wedding! Follow me on Instagram and TikTok for more wedding and fitness advice Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

23. Hey bestie! This week on the pod we are joined by Elsie Sieberg talking about fitness mistakes we made at the start of our fitness journey. We also recorded gut health mistakes we have made over on her podcast so go give that a listen after this! Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt Elsie: Instagram: https://www.instagram.com/Elsie_sieberg/ Podcast: https://open.spotify.com/show/7IZUQLQU1OpzUWfHghzVXi?si=uK6kfJ_XSvuM7I6uEQPVhQ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

22. Hey bestie! This week on the pod we are going over tips for transitioning out of a diet phase, how long to stay in maintenance, and how to stay motivated after finishing a group challenge!! If you want to chat one on one, don't hesitate to reach out on Instagram! Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

21. Hey bestie! This week on the pod we are chatting all about the balanced girl summer and what I do to try to keep balance of fun and responsible during the busy summer months! Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

20. Hey bestie! This week on the pod I am talking about the changes that come with graduating college, how to face them, and how to live your best adult life Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

19. Hey bestie! This week on the pod I am talking about how your Apple Watch numbers don't mean anything and how to avoid getting caught up in the rings! Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Tighter Together Sign Ups: https://madelinemoves.com/tighter-together?share=068D9DE5B4469B7 Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

18. Hey bestie! This week on the pod I am talking about the hot girl walk, also about taking care of yourself inside and out, and how to handle the ever changing trends and consumerism. Get outside and get to walking for this one! Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Tighter Together Sign Ups: https://madelinemoves.com/tighter-together?share=068D9DE5B4469B7 Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

17. Hey bestie! This week on the pod we are getting into the details of my working gal fitness routine aka how I keep a healthy lifestyle while working a 9-5 desk job. Hopefully some of these tips are helpful for you! Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Tighter Together Sign Ups: https://madelinemoves.com/tighter-together?share=068D9DE5B4469B7 Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

16. Hey dude!! After seeing a ton on social media about manifestation and how if you manifest something it will happen in your life, I wanted to talk about it through the view of a Christian woman. How to navigate this idea and my personal thoughts on the matter! Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

15. Hey dude!! Something that is really prevalent in my life and probably yours is social media and the fitness community. With Instagram and TikTok flooded with fitness influencer and an abundance of content I wanted to cover how to navigate the waters! Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

14. Hey dude!! I wanted to bring up a topic that has been bothering me lately of seeing people bash adulthood and growing up and how much it sucks. Guess what? There's so much freaking fun about it too so let's bring some positive light to growing up! Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

13. Hey dude!! Today we are hitting on the subject of protein!! It is something I struggle with constantly. Trying to meet my protein goals daily without supplementing can be so difficult so I'm sharing how I am in intentional about getting a solid protein intake! Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

12. Hey dude!! Today I am getting into the details of my experience getting off of birth control. Just a reminder that I am not a medical professional and you should speak with a doctor. I'm just sharing why I made the decision and my experience!! Natural Cycles: https://signup.naturalcycles.com/en-US/signup/secret?code=referralid20&referral=vh8aloiqpohcny2d Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ TikTok: www.tiktok.com/@graceearnhardt

11. Hey dude!! Today I am hitting on a major struggle of mine, filling your cup. You can't pour from an empty cup and recently I have realized how important it is to spend time with people who fill you up and inspire you. I hope you enjoy

10. Hey dude!! Today I am joined by my good friend Elsie Sieberg as we talk about navigating through this approaching bikini body season. We are hitting everything from social media pressures to being confident in your own body no matter the season Thanks again for listening and be sure to subscribe and share with your friends! Give Elsie a follow on Instagram as well! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ Instagram: https://www.instagram.com/Elsie_sieberg/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

9. Hey dude!! I hope you enjoy this episode about navigating friendships from college, through post-grad and everything else! I have been through the ups and downs and challenges of trying to make friends in a new city. I'm sharing all about failed friendships, new friendships, and keeping existing ones Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

8. With spring break and summer approaching, I wanted to touch on staying on tracking with goals while making memories on vacation. There's so much pressure to be perfect and it ends up ruining your fun around food. This is how I prepared for my Hawaii vacation to enjoy the food while helping myself to still meet my goals! Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

7. After a couple week break I am back and better than ever, giving you all my tips and things I have learned about working in corporate America for the past year Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

6. Today I am chatting with y'all about social media and how it can be toxic and how it can be great. I am going into why I took a social media break and how I plan to get back into it and leave the comparison behind Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

5. In this episode we are getting into how to overcome gym anxiety and tips for beginners at the gym. I know it can be an intimidating place and I want to help YOU be as comfortable as possible so you can experience alll of the joy of working out that the gym Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

4. In this episode we are talking all about post grad life. After a year of being out of college, it's time to reflect on things I have learned and what life has been like so maybe others don't feel so alone. It's a weird transition and should be talked about more Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Episode 3: In this episode we are getting into all my tips about how I became a morning persona and continue to be! It's not super fun to wake up to that alarm but if you're trying to find a way to make it easier, you've found the right place Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace Instagram: https://www.instagram.com/strengthandgracee/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Episode 2: Instagram: @strengthandgracee In this episode we are chatting about lessons I have learned over the past year along with things no one told me that I wish I had known earlier! Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Episode 1: Instagram: @strengthandgracee In this episode we are tackling New Years resolutions and how to create goals to set yourself up for success. Let's start 2022 off on our best foot Thanks again for listening and be sure to subscribe and share with your friends! ~Your gal Grace --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Hey dude! Welcome to You Can Want In One Hand podcast! I'm so glad you're here. Subscribe and follow on Instagram at @strengthandgracee to stay up to date on new episodes. I'll see you every Monday! Can't wait for this adventure - Grace --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app