Biceps After Babies Radio: Recent Episodes
Amber Brueseke
Being a mom is tough, but it doesn't have to mean your fittest days are behind you. And even if you aren't a mom, you can join host Amber Brueseke, founder of Biceps After Babies, each week as she brings you fitness tips, nutrition strategies, mindset hacks, and real-life tangible takeaways that can help YOU take the guesswork out of healthy eating and exercise.
This podcast includes episodes covering weight loss, wellness, workouts, exercise, weight lifting, fat loss, counting macros, healthy living, mindset, mom fitness, and health advice. For daily fitness tips, inspiration, and free resources: INSTAGRAM: @biceps.after.babies FACEBOOK" "Biceps After Babies Ladies" SHOW NOTES: www.bicepsafterbabies.com/podcast
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In today's episode, I’m taking you behind the scenes for a candid chat about a goal I never thought I’d consider: competing in a bodybuilding show. I break down what changed my mind, how I’m overcoming past fears around body image and subjective judging, and why I decided to hire a coach for my current building phase. I also talk about the power of taking things one step at a time without needing to commit to the end result right away. Tune in to hear where I’m at in my training, how I’m targeting specific physique goals, and what’s next on this journey!
Find show notes at bicepsafterbabies.com/414
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Links:
bicepsafterbabies.com/watchmycut
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Joining me for today's episode is Steph, an Air Force veteran, dedicated mom, and content creator whose fitness journey eventually led her to the bodybuilding stage. She is here to pull back the curtain on her incredible 101-pound transformation, proving that when you commit to small, almost boring habits and stay consistent through the slow seasons, remarkable things are possible. We dig into the specific "crisis point" that sparked her journey, the step-by-step process of layering habits brick by brick, and her path toward competing. Steph gets incredibly honest about the challenges of life after the show, including navigating a reverse diet and overcoming a scarcity mindset around food. Most importantly, she shares why the secret to long-term success is deciding exactly what you are willing and not willing to sacrifice. If you have ever felt like your goals are out of reach, or your progress is moving at a snail's pace, this conversation will remind you to trust the process and keep showing up.
Find show notes at bicepsafterbabies.com/413
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Steph Augst’s Instagram and Tiktok
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I'm excited to have Monica Packer join me again on the podcast. Monica is the CEO and Founder of About Progress, and after our last conversation, all about building habits, she's back to dive into a topic so many of us struggle with: procrastination. In this episode, we explore why procrastination is about so much more than poor discipline or a lack of motivation. We discuss how it's often rooted in our emotions, how perfectionism and identity can keep us stuck, and why self-compassion is far more effective than shame when it comes to creating lasting change.
Together, we share practical strategies to help you stop putting off the habits that matter most, build consistency through small, sustainable actions, and finally start making progress with your workouts, nutrition, and other personal goals. If you've ever found yourself saying, "I know what I should do, I just can't seem to do it," this episode is for you.
Find show notes at bicepsafterbabies.com/412
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Links:
Episode 330: You’re Probably Thinking About Habits Wrong…Let’s Fix That with Monica Packer
Monica’s Instagram and Website
Pre-order her book at stickyhabitsbook.com
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For today’s podcast, I’m taking you behind the scenes of one of the most challenging weekends I’ve ever had: competing in an elite CrossFit competition that pushed me well beyond what I believed I was capable of. I’m sharing the victories, the setbacks, and the biggest lessons I learned along the way, and why saying yes to challenges that scare you might be the key to discovering what you’re truly capable of. If fear of failure has ever held you back from going after something you want, this episode is for you.
Find show notes at bicepsafterbabies.com/411
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In this episode, I’m joined by Micah Okerlund, a MACROS 101 alumna, to talk about what happens when you no longer feel like yourself. After a difficult pregnancy and diagnoses including PCOS, insulin resistance, and endometriosis, Micah found herself exhausted, disconnected, and searching for answers.
She shares how learning to trust her body, let go of fear and judgment, and approach change with patience and self-compassion helped her reclaim her energy, transform her mindset, and find her way back to herself. If you've ever wondered whether lasting change is possible, this conversation is a powerful reminder that your future self is worth fighting for.
Find show notes at bicepsafterbabies.com/410
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Micah Okerlund’s Instagram
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In this episode, I’m sitting down with my longtime business coach, James Wedmore, for a conversation that goes far beyond just business. We’re diving into the fear of failure, exploring why many of us stay stuck in what’s familiar and uncovering the real price we pay when we let fear call the shots. From reclaiming your personal power to finding the courage to step into the unknown, this episode is packed with the kind of mindset shifts that will help you transform every area of your life, whether that’s your business, your fitness journey, or simply becoming the version of yourself you know you’re truly capable of becoming.
Find show notes at bicepsafterbabies.com/409
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Links:
Join the 2026 Business Breakthrough Event at bicepsafterbabies.com/breakthrough
Other business BAB Radio Episodes:
What To Do When You Want To Quit in Fitness or Business with James Wedmore: bicepsafterbabies.com/89
Ask Amber Anything About Business Part 1: bicepsafterbabies.com/127
Ask Amber Anything About Business Part 2: bicepsafterbabies.com/128
The True Story Of How I Built An Online Fitness Coaching Business: bicepsafterbabies.com/250
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Today’s podcast is from a Live Coaching session inside our Alumni program, Beyond MACROS101, where I sit down with Leah to unpack what seemed like a simple macro-tracking problem, but turned into a much deeper conversation about choice, ownership, and intentionality. We talk about the difference between actively making your own decisions and just reacting to life as it happens, and how that mindset shift can completely change your relationship with food, goals, and even yourself. If you’ve ever felt like you’re “getting away with something” in your fitness journey, this episode will challenge the way you think about progress, flexibility, and personal responsibility.
Find show notes at bicepsafterbabies.com/408
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Links:
bicepsafterbabies.com/M101
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In this episode, I sit down with Stacey Harkey to unpack a truth most of us don’t realize at first: you don’t actually want to lose weight; you want to like yourself. We dive into Stacey’s journey from Studio C to personal training, and the powerful lessons he’s learned about authenticity, confidence, and taking up space. We talk about why chasing external goals like weight loss can keep you stuck, how fear and people-pleasing hold you back, and what it really looks like to build self-worth from the inside out. This conversation challenged me in the best way, and I know it will for you, too. If you’ve ever felt like you’re not enough or that you need to shrink yourself to be accepted, this episode is your reminder: you were meant to shine.
Find show notes at bicepsafterbabies.com/407
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Links:
Stacey Harkey’s Instagram, YouTube
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In this episode, I share a late-night realization about why so many people give up just before their efforts start to pay off. By reflecting on my own journey of recovering from chronic pain, I illustrate how this experience transformed my understanding of change, patience, and what it truly means to make progress. We explore the common trap of confusing slow results with a lack of results, a misconception that often leaves people feeling stuck. To help you navigate these moments of doubt, I offer five essential questions to determine whether you should maintain your current course or make a strategic pivot. Whether you are questioning if your hard work is making a difference or considering throwing in the towel, this discussion offers a fresh perspective on staying committed long enough to achieve meaningful outcomes.
Find show notes at bicepsafterbabies.com/406
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In this episode, I dive into why getting started on your fitness journey can feel so hard, and what to do about it. I break down how we often make “starting” way bigger than it needs to be, why our brain resists change, and how past experiences can hold us back. I walk you through how to redefine getting started in a way that feels doable today, so you can finally take that first step and build real, sustainable momentum. If this resonates with you, take one small action today and share this episode with someone who needs that push to get started, too.
Find show notes at bicepsafterbabies.com/405
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In this episode, I sit down with Shaylee Williams, aka The Unfiltered Fit Mom, to talk about what it really takes to reach your fitness goals, and why the real secret is simply continuing to show up. We dive into Shaylee’s journey with CrossFit, the mindset that helped her finally hit a 300-lb back squat after years of trying, and the lessons she’s learned about mental toughness, self-doubt, and persistence along the way. We also talk about motherhood, competing for the experience, and why you don’t have to be elite to call yourself an athlete. If you’ve ever felt discouraged because progress is taking longer than you expected, this conversation is a reminder that consistency, not perfection, is what ultimately gets you there.
Find show notes at bicepsafterbabies.com/404
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Shaylee Williams’ Instagram
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I’m back with another RANT episode. It’s been a while since I’ve done one. So, in today’s podcast, I’m getting honest about something I see all the time in the fitness space: people saying they’re “doing everything” when they really aren’t. Seeing what true bodybuilding prep actually looks like gave me a whole new perspective on what going all in really means. And the truth is, most of us aren’t doing everything we possibly could to reach our goals, and that’s completely okay. The problem is convincing yourself that you are. I also talk about the trade-offs that come with any goal, why “fence sitting” often leads to frustration, and the powerful difference between saying “I’ve done everything I can” and “I’ve done everything I’m willing to do.” If you’ve been feeling stuck or resentful in your journey, this might be the mindset shift you need.
Find show notes at bicepsafterbabies.com/403
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Links:
bicepsafterbabies.com/watchmycut
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In this episode, I’m sharing a Live Coaching session with Marissa where we talk about one of the most common struggles I see when starting MACROS 101: our relationship with the scale. If the number can instantly change your mood, make you question everything you’re doing, or tempt you to jump to the next plan, you’re not alone. We talk about the “messy middle,” why your brain craves certainty, and how learning to tolerate discomfort is the real key to long-term success. This episode isn’t just about the scale; it’s about building the emotional resilience to stay consistent and trust yourself through the process.
Find show notes at bicepsafterbabies.com/402
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bicepsafterbabies.com/waitlist
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Today’s episode is a special one because I’m feeling that excitement again, being back behind the mic and now sharing the biggest lessons I’ve learned from 10 years of coaching and working with over 10,000 women. I dive into why macro tracking is a tool, not a diet, why progress doesn’t always look like success, and why mindset and self-trust matter more than perfect plans. I also talk about how to fit macros into your life, the key questions to ask before starting any fitness journey, and why this was never really about the food. If you’ve ever felt stuck or felt like you’ve failed before, this episode will help you look at your fitness journey through a completely new lens.
Find show notes at bicepsafterbabies.com/401
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Links:
bicepsafterbabies.com/trackingbootcamp
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We’ve hit another milestone episode! And that’s all thanks to you. In this episode, I’m sharing my personal 2026 New Year’s resolution and how I’m approaching goals differently this year. I will walk you through how I think about vision versus process goals, why your “why” matters more than doing things perfectly, and the simple daily practices I’m using to create more presence and peace. Whether you’re setting goals at the start of the year or redefining direction at any point, this episode will help you rethink goal-setting in a more grounded, sustainable way.
Find show notes at bicepsafterbabies.com/400
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In this episode, I share an honest behind-the-scenes look at why I seriously considered stepping away from the podcast. I unpack a powerful lesson on pacing, from CrossFit to business, that helped me recognize burnout, challenge all-or-nothing thinking, and choose a more sustainable path forward. I also discuss how the rise of AI has influenced my desire to create more personal and authentic content in 2026. Listen in to hear what’s changing, why I’m slowing the pace instead of quitting, and how you can apply the same principle of sustainability in your own goals.
Find show notes at bicepsafterbabies.com/399
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bicepsafterbabies.com/subscribe
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We’re wrapping up our final “Best of 2025” episode with a powerful replay from Episode 269, a Live Coaching session from inside MACROS 101. One of the reasons I’m such a believer in coaching is that it helps bridge the gap between knowledge and implementation. And often, hearing someone else get coached can spark breakthroughs you didn’t know you needed. In this episode, Elise opens up about her fear of both success and failure, and how self-doubt kept holding her back. Together, we walk through how to reprogram the brain, rewrite old stories, and step into the belief of “I am enough.” As we head into a new year, this conversation is the perfect reminder that real change starts with what you believe about yourself. Let’s dive in.
Find show notes at bicepsafterbabies.com/398
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Links:
Episode 269: How To Reprogram Your Brain To Believe "I Am Enough" | Live Coaching Session
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Today’s “Best of 2025” episode takes us back to a listener favorite from Episode 261, perfect timing with Christmas just around the corner. Holiday parties, vacations, and festive foods can make macro tracking feel messy or downright impossible. So what do you do when you can’t track accurately? In this episode, I break down the most common mistakes people make when logging food, how to use macro counting as a tool (not something to stress over), and how to find a realistic balance between accuracy and enjoyment. If you’ve ever worried about “messing up” your tracking during the holidays, this conversation will give you clarity and confidence.
Find show notes at bicepsafterbabies.com/397
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Links:
Episode: 261: What If I Can’t Accurately Track What I Ate?
www.bicepsafterbabies.com/164
www.bicepsafterbabies.com/124
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Today’s “Best of 2025” takes us back to Episode 313 with the incredible Dr. Stacy Sims, a renowned Exercise Physiologist and Nutrition Scientist. In this conversation, we dive into how women should approach training and nutrition, and why much of the existing research, historically centered on men, falls short for women. Dr. Sims breaks down what women truly need to fuel, including pre- and post-workout strategies, optimal energy sources, and ideal protein and carbohydrate intake. This episode blends science with practical, actionable advice to help women train smarter, fuel better, and feel more empowered in their fitness journeys. Don’t miss this standout conversation with Dr. Stacy Sims, it's a must-listen for anyone serious about understanding women’s health and performance.
** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
Find show notes at bicepsafterbabies.com/396
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Links:
Episode 313: Optimal Training and Nutrition Strategies for Women with Dr. Stacy Sims
Dr. Sims' Website, Instagram, Facebook
Get your copy of ROAR (Revised Edition) Here
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In this next “Best of 2025” series, I’m bringing back a popular episode featuring my amazing husband, Dr. Taylor Brueseke. Together, we break down Wegovy, Ozempic, and Mounjaro to clear up common misconceptions. Dr. Brueseke explains how these medications work, what they’re intended for, and the potential side effects, while I share my personal experience to give you a real-life perspective on using them. Whether you’re a healthcare professional, someone navigating your own health journey, or simply curious, this episode will help you better understand these treatments. Let’s sort through the confusion and get to the truth about Wegovy, Ozempic, and Mounjaro. Let’s dive in!
Find show notes at bicepsafterbabies.com/395
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Episode 317: I Was Wrong About Wegovy, Ozempic, and Mounjaro with Dr. Taylor Brueseke
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It’s December, which means the return of our annual “Best Of” series, where some of the most impactful throwback episodes are packed with timeless insights to support your journey. These episodes are true gems, and revisiting powerful concepts is often exactly what helps them finally click.
To kick off our first “Best of 2025” episode, we’re revisiting Episode 354 with Coach Sarah, where we dive into a struggle so many face: overeating, binge eating, and emotional eating. Sarah, one of our experienced Biceps After Babies Coaches, opens up about her own story and shares practical tools for breaking the binge-restrict cycle. We explore the difference between emotional and physical hunger, strategies to reduce overeating, and how to build a more peaceful relationship with food. If you’ve ever felt stuck or overwhelmed in your relationship with eating, this episode is filled with guidance and encouragement. Grab a notebook and tune in, this conversation is a powerful one!
Find show notes at bicepsafterbabies.com/394
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Links:
Emotional Eating Course: How To Overcome Emotional Eating
bicepsafterbabies.com/waitlist
Episode 354: 3 Reasons You Overeat (And How To Fix Them) with Coach Sarah
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This episode is a special replay from my interview on Beyond The Bikini Radio with my friend Nicole Ferrier, an online fitness coach and certified personal trainer, who asked some truly thoughtful questions that led to a conversation I knew many of you would want to hear. We delve into the real-life nuances of pursuing fitness goals as a mom, exploring the balancing act between caring for your family and making space for your own desires, dreams, and goals. I share my experiences with tracking macros, navigating different phases of my fitness journey, and the mindset shifts that helped me stay consistent without chasing perfection. If you’ve ever wondered how to juggle family meals, avoid putting yourself last, or prioritize your goals without feeling guilty or overwhelmed, this episode is for you. Let’s dive in!
Find show notes at bicepsafterbabies.com/393
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In this episode, I’m celebrating my seventh CrossFit anniversary by sharing the biggest lessons I’ve learned inside and outside the gym. Whether you love CrossFit or want nothing to do with it, these takeaways aren’t about the workouts themselves. They’re about growth, resilience, self-trust, and the surprising ways training can shape every area of your life. My goal is to provide you with the shortcuts I wish I had, so you can learn these lessons more quickly than I did. Let’s dive in!
Find show notes at bicepsafterbabies.com/392
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In this episode, I’m shaking things up with a fun Ask Me Anything all about lifting! I pulled your best questions from Instagram, especially the ones that deserve more than a quick answer, where we’re diving into both the basics and the deeper nuances of strength training. Whether you’re just starting out or have been lifting for years, you’ll walk away with insights to help you train smarter and with more confidence. Hope you enjoy and learn from this episode!
Find show notes at bicepsafterbabies.com/391
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Links:
bicepsafterbabies.com/workouts
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Today’s episode is a special replay of an interview I did with my friend Monica Packer for her More for Moms Summit, a space designed to help moms fill their own cups again. Monica asked such powerful questions that I knew I had to share our conversation here on the podcast. We go beyond surface-level fitness talk to dig into what actually makes your workouts effective: how to lift with purpose, apply progressive overload, and find the sweet spot between overtraining and undertraining. I also break down why the fitness industry can feel so loud and confusing, and how to create a workout program that truly fits your body and goals.
Find show notes at bicepsafterbabies.com/390
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bicepsafterbabies.com/learntotrain
In this special episode, I sit down with my daughter Kate to reflect on her growth since her first time on the podcast at age 12. Now that she’s 18, Kate opens up about building confidence through cheer, strength training, and embracing her vegetarian lifestyle, as well as navigating the exciting and sometimes overwhelming transition into college life. We also dive into parenting lessons I’ve learned along the way, like giving kids independence, letting them fail safely, and modeling imperfection with grace. This heartfelt conversation is about more than just raising strong, confident kids; it’s about embracing growth, authenticity, and resilience together.
Find show notes at bicepsafterbabies.com/389
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Links:
Episode 39: Raising Confident, Healthy Daughters with My 12-Year-Old Daughter Kate Brueseke
Episode 249: Raising Body-Positive Teenagers With My 15-Year-Old Daughter Kate Brueseke
In this episode, I’m sharing a Live Coaching session from inside MACROS 101 with Lauren, who caught herself reaching for dessert while thinking, “You’re not hungry for this.” We unpacked that familiar tug-of-war between the part that wants the cookie and the part that says you shouldn’t. But what if there’s another path forward? Listen in as I coach Lauren on making choices from a place of wholeness, and why food feels so much trickier in social settings than when you’re eating alone.
Find show notes at bicepsafterbabies.com/388
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bicepsafterbabies.com/waitlist
This is part 2 of my conversation with my friend and a Certified High-Performance Coach, Brad Bizjack. In this episode, we get tactical, wherein Brad shares powerful ways to shift your emotional state in the moment (and no, it’s not just “think positive”). We also dive into one of the biggest mindset hurdles: truly believing change is possible, not just in theory, but deep down. If you haven’t listened to part 1 yet, go back to Episode 386 first, then come join us here!
Find show notes at bicepsafterbabies.com/387
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Episode 386: How to Silence Your Inner Critic: Proven Strategies with Brad Bizjack
Join Brad's 5-Day Success Accelerator Challenge: bicepsafterbabies.com/success
I’m excited to welcome back on the podcast my good friend Brad Bizjack, a Certified High-Performance Coach and my own Mindset Coach. This is part 1 of our conversation where we dive into what the inner critic really is, why it shows up, and how to work with it rather than against it. Listen in today, then join us next week for part 2!
Find show notes at bicepsafterbabies.com/386
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Join Brad's 5-Day Success Accelerator Challenge: bicepsafterbabies.com/success
In this episode, we’re uncovering a blind spot that keeps so many women stuck: the “everyone else first” trap. Putting your needs at the bottom of the list may feel selfless, but it’s likely costing you far more than you realize: your energy, your progress, and even your confidence. I’ll walk you through why this pattern is so common, how to recognize when it’s happening, and most importantly, how to shift from guilt and shame into awareness and empowerment. If you’re ready to start putting yourself back on the list and create lasting change, tune in, and let’s do this together.
Find show notes at bicepsafterbabies.com/385
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bicepsafterbabies.com/waitlist
In this episode, we’re tackling one of the most common fat loss questions: how much hunger is normal during a cut and how much is too much? I’ll break down what level of hunger you can expect, when it becomes a red flag, and how to know if you’re pushing your body too far. If you’ve ever wondered where that line is, this episode will give you the clarity you need. Let's dive in!
Find show notes at bicepsafterbabies.com/384
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bicepsafterbabies.com/watchmycut
Here’s another Live Coaching Call with Kayla, where we uncover the real reason so many women struggle: to stay consistent. It’s not the lack of time, kids, or even knowing what to do. It all comes down to self-integrity: the ability to trust yourself to follow through. If you’re tired of starting and stopping, making promises you don’t keep, and feeling stuck in the same cycle, this episode will show you how to rebuild that trust with yourself one small commitment at a time. Tune in to hear Kayla’s breakthrough and learn how to finally stay consistent for good.
Find show notes at bicepsafterbabies.com/383
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bicepsafterbabies.com/waitlist
In this episode, I’m joined by Lillie Biesinger, aka Lillie Eats and Tells, whose journey into macro counting began with a body issue and turned into a thriving business helping women eat beautiful, satisfying meals while hitting their goals. We talk about how her unique, veggie-packed, volume-eating approach stands out in a world of protein pop-tarts and "healthified" junk food. If you’ve ever thought macro-friendly meals had to be bland or boring, this conversation will change your mind. Tune in for tips on making macros sustainable, enjoyable, and delicious, without obsession.
Find show notes at bicepsafterbabies.com/382
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Lillie’s Instagram and Website
If you’re overwhelmed by conflicting advice, tired of trying diets that don’t stick, or unsure where to start with your weight loss journey, this episode is for you. I’m cutting through the noise to give you simple, clear steps to finally get moving toward your goals, without the confusion or overwhelm. We’ll talk about the biggest mindset trap that keeps many women stuck: “fence sitting”, and why holding back may be the very thing preventing your success. If you’re ready to stop dabbling, go all in (without needing to be perfect), and finally make progress, this episode will show you exactly where to start.
Find show notes at bicepsafterbabies.com/381
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Links:
bicepsafterbabies.com/data
bicepsafterbabies.com/waitlist
If you’ve ever been caught in the cycle of starting strong, losing motivation, and telling yourself you’ll “start fresh on Monday,” you’re definitely not alone. In this episode, I’m unpacking the common loop of motivation, burnout, and starting over, and how to break free from it for good. The problem usually isn’t knowing what to do; it’s staying consistent. If you're ready to stop spinning your wheels and finally create lasting momentum, this episode will help you find a more sustainable, realistic path forward. Let's dive in!
Find show notes at bicepsafterbabies.com/380
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In this episode, I’m joined by Jackie Kirschen, a Weight Loss Coach & Mindful Eating Dietitian, who shares her powerful story of losing over 65 pounds, overcoming binge eating, and healing her relationship with food, without being tied to a food scale. We dive into how to bridge the gap between macro counting and mindful eating so you can maintain your progress without tracking forever. Whether you’re a die-hard tracker, ready to step away, or unsure of what comes next, this episode offers guidance on building body trust, making confident choices, and creating lasting freedom with food. Let's dive in!
Find show notes at bicepsafterbabies.com/379
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Jackie Kirschen’s Instagram
In this episode, I sit down with Neha Nautiyal, a vegetarian macro coach who lost 30 pounds, without giving up her beloved Indian food. If you’ve ever felt like macro counting means sacrificing your cultural dishes or eating separately from your family, Neha’s story will show you a different way. We talk about how she overcame the challenge of fitting high-carb, low-protein traditional meals into her macro goals, and how she ditched the “either/or” mindset to find balance. This conversation is about more than just food; it’s about embracing your culture while still making progress toward your goals. If you've ever felt stuck between two worlds, this episode is for you.
Find show notes at bicepsafterbabies.com/378
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Neha Nautiyal’s Instagram
Neha's List: Ways to Adapt Any Dish to Be Macro-Friendly
In this episode, my aunt Cindy shares her 40-year journey with bulimia and how letting go of shame changed everything. Even if you don’t struggle with disordered eating, her story offers deep insight into how shame keeps us stuck and how healing begins when we bring our struggles into the light. This is a conversation about hope, freedom, and the power of sharing your story at any age.
Find show notes at bicepsafterbabies.com/371
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Cindy Richardson’s Website, Facebook, Instagram, and Tiktok
Summer is here! And with it comes vacations, getaways, and a break from routine. But if you’re working on your health and fitness goals, you might find yourself wondering: Can I enjoy my trip without throwing away all the progress I’ve made? The answer is yes, and in this episode, I’ll show you how. I’m diving into the mindset and strategy behind navigating vacations in a way that feels aligned, intentional, and guilt-free. Whether you choose to track, loosely estimate, or take a break altogether, there’s no one-size-fits-all approach, and that’s exactly the point. I’ll walk you through how to get clear on your priorities, make decisions ahead of time (instead of in the heat of the moment), and find your version of balance, so you come home feeling empowered, not regretful. If you’ve ever struggled to reconcile vacation fun with your fitness goals, this episode is your guide to doing both with confidence. Let’s dive in!
Find show notes at bicepsafterbabies.com/376
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In this episode, you’ll get an inside look at a Live Coaching Call from my signature program, MACROS 101. I sit down with Kelly, who’s feeling “behind”, a struggle so many of us face. Together, we uncover what’s really going on: comparison. It’s quiet, it’s discouraging, and it often fuels self-sabotage. But the truth is, you’re not behind, you’re simply on your timeline. This conversation will help you see that. As you listen, ask yourself: Where is comparison showing up in your life and keeping you stuck?
Find show notes at bicepsafterbabies.com/375
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bicepsafterbabies.com/waitlist
Ladies, if you lift, run, jump, or even just sneeze, this is an episode you need to hear. Pelvic floor dysfunction isn’t just a postpartum or aging issue; it affects active women of all ages and often goes unaddressed…until it becomes a problem. In this episode, I sit down with Dr. Courtney Johnson, DPT, aka The Female Athlete Doc, a pelvic floor physical therapist who gets the gym. She speaks the language of lifting and doesn’t believe in sidelining women from the barbell. Instead, she’s all about keeping you active, strong, and leak-free. We dig into the real function of the pelvic floor, why Kegels aren’t a one-size-fits-all solution, and how every lift is a chance to train your core and pelvic floor, if you know how to use it. You’ll walk away from this conversation feeling empowered, educated, and maybe even rethinking how you brace for your next set of squats. Ready to lift smarter (and leak less)? Let’s jump in.
Find show notes at bicepsafterbabies.com/374
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Links:
Dr. Courtney Johnson’s Instagram, Facebook, Tiktok, YouTube
Think tracking macros means giving up restaurants, date nights, or spontaneous meals out? Think again. In this episode, I’m diving into one of the most common questions I get: Can you really track macros while eating out? Spoiler alert, yes, you can. And I’ll show you how. If you’ve ever stared at a menu wondering how to track a meal with no nutrition info in sight, this episode is for you. I break down the concept of flexible consistency, explain why perfection isn’t required, and share five practical tips you can start using immediately to track confidently while enjoying real life. This isn’t about prepping for a fitness competition; it’s about sustainable fat loss and a lifestyle that includes dinners out, parties, and the joy of food without guilt. Ready to ditch the all-or-nothing mindset and still hit your goals? Let’s dive in.
Find show notes at bicepsafterbabies.com/373
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bicepsafterbabies.com/waitlist
In this inspiring episode of the “I Did It” Series, I sit down with Timili Grady, a 45-year-old MACROS 101 alumna navigating the challenges of perimenopause. Like many women in their 40s, Timili felt like everything that used to work for her body had suddenly stopped. But through the process of reverse dieting, strategically increasing her calories to boost her metabolism, she found a surprising and powerful solution, a transformation that not only changed her body, but also her energy, mindset, and relationship with food. If you're feeling frustrated, stuck, or out of sync with your body in midlife, her story will offer hope, insight, and a reminder that it’s never too late to take back control of your health. Let’s dive in!
Find show notes at bicepsafterbabies.com/372
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Links:
bicepsafterbabies.com/waitlist
In this episode, I’m joined by Dr. Nicole Rowe, MD, a board-certified Family Practice physician and fellow protein lover, to unpack everything you’ve ever wanted to know about protein. We’re cutting through the noise, debunking common myths, and digging into the latest research, including a major meta-analysis. Dr. Rowe shares how protein needs shift throughout different stages of life, how to increase your intake without it becoming a full-time job, and how to turn science into simple, sustainable action. Whether you’re new to tracking protein or already have it down, this conversation will leave you informed and empowered. Grab your protein coffee and let’s dive in!
Find show notes at bicepsafterbabies.com/371
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Links:
Dr. Nicole Rowe’s Website, Threads and Instagram
In this episode, I’m talking to all the new moms who are breastfeeding and wondering if they can track macros without harming their milk supply. If you’re feeling torn between wanting to lose some baby weight and prioritizing feeding your baby, you’re not alone—and yes, you can do both. Drawing from my experience as a nurse, a mom of four, and a coach to thousands of women, I’m sharing five key things every breastfeeding mom should know before starting to track macros. You'll walk away with practical tips to nourish both yourself and your baby, while moving toward your goals safely and confidently. As always, be sure to consult your healthcare provider for personalized advice. Let’s dive in!
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Links:
bicepsafterbabies.com/setmymacros
Get ready for some serious light bulb moments in this episode as I share a live coaching session from one of our MACROS 101 calls with Anna. If tracking your food has ever felt overwhelming, frustrating, or like a constant test of perfection, you’re going to relate to this one. Anna came into our conversation feeling stuck—swinging between obsessively tracking every gram and giving up altogether when she couldn’t be perfect. Together, we unpacked her resistance and reframed tracking as a tool for learning, not a test to pass or fail. You'll hear the exact questions I asked that helped shift her mindset and reveal how powerful a simple perspective change can be. Tracking isn’t about control—it’s about understanding. And when you approach it with curiosity instead of judgment, that’s where the real freedom begins. Let's dive in!
Find show notes at bicepsafterbabies.com/369
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In this episode, I have MACROS 101 alumna Courtney Hugghins about how she reclaimed her power over the scale during perimenopause. This episode is part of the "I Did It" Series, featuring women who have gone through my signature program, MACROS 101, and made incredible progress in their journeys. Courtney shares the mindset shifts and strategies that helped her stop letting the scale dictate her mood and self-worth—especially during a time of hormonal changes, body composition shifts, and weight fluctuations. If perimenopause has left you feeling frustrated or disconnected from your body, this conversation will leave you feeling empowered and seen.
Find show notes at bicepsafterbabies.com/368
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Links:
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In this episode, I talk with Dr. Jared Pelo, Chief Medical Officer at Bionic Health, about Medicine 3.0—a game-changing, prevention-first approach to health. We dive into simple changes you can start making today, which health data is actually worth tracking, and how to create habits that stick. If you're ready to be proactive and take charge of your health before problems arise, this episode is for you.
Find show notes at bicepsafterbabies.com/367
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Links:
Dr. Jared Pelo’s Website and Podcast Medicine 3.0
Struggling with nighttime overeating? You’re not alone—and it’s not about willpower. In this episode, I’m joined by Eliza Kingsford, a Licensed Psychotherapist, to unpack how nervous system dysregulation fuels late-night cravings and emotional eating. We’ll show you how to spot signs of stress and overwhelm in your body—and how to shift toward more awareness, flexibility, and self-compassion. If you’re tired of knowing what to do but not following through, this episode is for you.
Find show notes at bicepsafterbabies.com/366
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Links:
Eliza’s Instagram
bicepsafterbabies.com/MYWL
In this episode, I’m welcoming Sarah Allred back to share her inspiring journey from realizing she needed self-care to actually living it. After a major breakthrough in MACROS 101, Sarah has spent the last six months shifting from seeing self-care as an escape to truly refilling her cup. She opens up about the practical mindset shifts that helped her, including the powerful question she now asks herself: "What do I need in this moment?" If you’ve ever struggled to move from “doing” self-care to truly “being” in a state of self-care, I think you’ll resonate with this conversation. Tune in to hear Sarah’s insights on transforming self-care from a checklist into a fulfilling way of life.
Find show notes at bicepsafterbabies.com/365
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Links:
Episode 336: Evolving From People Pleaser To Standing Up For Herself with Sarah Allred
Feeling disappointed with your results? You're not alone. In this "Live Coaching Session" episode, I chat with my client Carissa as we navigate her feelings of frustration after her time in MACROS 101. Together, we explore the power of a debrief — a process of reflecting on both wins and setbacks to uncover valuable lessons. We also dive into the concept of focusing on the gap versus the gain, inspired by Dan Sullivan's book. If you've ever felt stuck dwelling on what you haven't achieved rather than celebrating how far you've come, this episode will shift your perspective and give you actionable strategies to keep moving forward. Let’s get started!
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Links:
bicepsafterbabies.com/waitlist
Here's another episode of the "I Did It" Series, where I chat with a MACROS 101 client about their journey to success! Today, ultra marathon runner Heidi Gardner shares how she discovered firsthand that you can’t outrun a bad diet. Despite running hundreds of miles, she gained 20 pounds—until she found a sustainable approach to weight loss through macro counting. We explore the power of habit layering, the importance of recognizing different struggles, and what it truly takes to fuel your body for success. If you’ve ever felt frustrated that your workouts aren’t delivering the results you want, this episode is for you. Let’s get started!
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Links:
bicepsafterbabies.com/waitlist
Have you ever chased a goal weight, only to realize that maintaining it felt impossible? In this episode, I get personal about the difference between an attainable weight—one you can reach with extreme effort—and a maintainable weight—one that aligns with your lifestyle and values. I’ll walk you through my own journey of bulking, cutting, and everything in between, sharing the lessons I’ve learned about success, sacrifice, and finding balance. By the end, I hope you’ll feel empowered to define what your ideal weight looks like—on your terms. Let’s dive in!
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Coach Melissa Porter is back for the third time on the podcast, and this episode is a special one! Melissa started her journey with me in the very first round of MACROS 101 back in 2019, and since then, she’s grown from a standout student to Head Coach at Biceps After Babies. In this conversation, she opens up about her first-ever bulk—sharing the fears, challenges, and lessons learned along the way. If you've ever been curious about bulking, nervous about seeing the scale go up, or just want to hear an inspiring story of growth (both inside and out), this episode is for you!
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Links:
Episode 35: Losing 29 Pounds Without Feeling Restricted with Melissa Porter
Episode 251: Should You Become A Coach? With Head Coach Melissa Porter
Episode: 124: 7 Secrets of Losing Weight And Actually Keeping It Off (It’s Not What You Think) with Melissa Porter
Have you ever felt like everything is stacked against you? In this episode, I dive into a real and honest coaching session with Ana, a mom navigating the chaos of life, chronic stress, and self-doubt. If you’ve ever caught yourself thinking, “My body is broken,” or comparing yourself to a past version of you, this episode is for you. I help Ana reframe self-care, let go of perfectionism, and find the balance between showing up for herself and giving herself grace. You’ll walk away with powerful mindset shifts to help you approach fitness, motherhood, and life with more clarity and confidence.
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Links:
bicepsafterbabies.com/waitlist
“Why does the number on the scale have so much power over us?” In this episode, I explore a challenge many of us face—the scale and the emotional rollercoaster it creates in our fitness journey. I’ll explain how our attachment to that number can derail our progress and lead to emotional highs and lows. You’ll learn why obsessing over the scale can be more damaging than we often realize, and why simply throwing it away isn’t always the answer. Instead, I’ll share how to detach from the scale emotionally and find more empowering ways to track your progress. If the scale has left you feeling frustrated or defeated, this episode is for you—let’s change the way we approach it.
Find show notes at bicepsafterbabies.com/359
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Links:
bicepsafterbabies.com/waitlist
In this episode, we’re diving into the essential connection between macros and mindset—because you can’t have one without the other. While many focus purely on strategy, like tracking macros and structuring workouts, real transformation happens when mindset and tools come together. I’ll break down why how you approach macro counting matters just as much as the numbers themselves. Plus, we’ll explore key mindset shifts that drive consistency, break the cycle of self-sabotage, and create lasting change. If you’ve ever felt stuck in a start-and-stop pattern or wondered whether to prioritize mindset or strategy, this episode will bring the clarity you need. Tune in to discover how to leverage both for sustainable success!
Find show notes at bicepsafterbabies.com/358
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Links:
Episode 305 Learning To Love, Accept, and Respect Yourself with Dr. Jennifer Finlayson-Fife
bicepsafterbabies.com/waitlist
In today’s episode, we explore the ripple effect of macro counting with Anna, a MACROS 101 alumna whose story highlights how this journey extends beyond nutrition and fitness. Anna shares how macro counting helped her rediscover herself after feeling lost in her identity post-motherhood. Through MACROS 101, Anna learned to approach her goals with kindness, intention, and empowerment. She discusses overcoming people-pleasing tendencies, trusting her body, and creating sustainable, lasting habits that fit her lifestyle. If you’ve ever struggled with saying no, maintaining an identity outside of motherhood, or finding long-term solutions, Anna’s inspiring journey offers hope and actionable insights. Tune in to hear how transformation is possible when you shift from quick fixes to sustainable habits.
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bicepsafterbabies.com/waitlist
January may be nearing its end, but it's already been full of incredible stories and Robyn Conley Downs is no exception! On the podcast, I am joined by Robyn, MEd, Founder & Editor in Chief of Real Food Whole Life, who's passionate about making healthy living simple, sustainable, and doable for everyone. Her "protein-forward" recipes are a game-changer for busy families.
In this episode, we talk about habits, Robyn's macro-counting journey, and the unique approach that led to her long-term success. If you've ever felt overwhelmed by trying to do it all or frustrated by a lack of progress, this conversation is full of relatable insights and practical tips. Don't miss Robyn's inspiring story and advice to help you embrace a healthier, more enjoyable lifestyle this year!
Find show notes at bicepsafterbabies.com/356
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Links:
Robyn Conley Downs' Website and Instagram
The Book The Feel Good Effect https://realfoodwholelife.com/fgebook/
bicepsafterbabies.com/waitlist
In this episode, I share a powerful coaching conversation from my latest round of MACROS 101. We explore why taking time for yourself and committing to your goals can feel so hard—and it’s not about willpower. I dive deep with Rachel to uncover the stories and subconscious beliefs that hold us back, reframe self-care as essential for both you and your family, and offer tools to break free from self-sabotage. If you’re ready to feel confident, empowered, and take action toward the life you want—guilt-free—this episode is for you. Tune in and let’s get started!
Find show notes at bicepsafterbabies.com/355
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Links:
bicepsafterbabies.com/waitlist
In this episode, I sit down with Coach Sarah Forbush to tackle a topic many of us struggle with—overeating, binge eating, and emotional eating. Sarah, a seasoned Biceps After Babies coach, shares her personal journey and offers actionable tips to help break the binge-restrict cycle. We discuss the difference between emotional and physical hunger, practical strategies for reducing overeating, and how to find peace in your relationship with food. If you’ve felt stuck in the battle with food, this conversation is packed with insights and tools to help you move forward. Grab a notebook and tune in for this transformative discussion!
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Links:
bicepsafterbabies.com/waitlist
In this episode, I share the five biggest lessons I’ve learned from coaching over 10,000 women on their macro counting journeys. Reflecting on how my accidental business started back in 2016, I talk about how sharing my experience with macro counting on Instagram unexpectedly led to a thriving coaching career. From saying "yes" to opportunities to witnessing incredible transformations, this journey has been beyond anything I could have imagined. Tune in as I share insights from coaching thousands of women and how these lessons can inspire you in your own journey!
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bicepsafterbabies.com/waitlist
It’s New Year’s Eve, and what better time for our final "Best Of 2024" episode! Today, we’re revisiting Episode 318, featuring a Coaching Call from the BAB Coaching Community—a supportive space for women continuing their health journey after MACROS 101. In this session, we explored the three phases of the journey: disorganized, control, and trust. While MACROS 101 helps you master food control, the ultimate goal is to build trust—in yourself, your body, and your food choices. As we wrap up the year, let’s dive into the difference between control and trust and discover how to step into 2025 with greater self-improvement and empowerment. Wishing you a joyful and inspiring New Year—let’s end the year strong together!
** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
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Links:
bicepsafterbabies.com/318
Today’s "Best Of 2024" pick is Episode 302, a special episode just in time for Christmas Eve! It’s a little different from the usual informational content—think of it as your go-to dose of motivation for those tough days. Perfect for when you need a little extra encouragement, this episode feels like a heart-to-heart over lunch, like close friends tackling life’s challenges together. So, when things get tough, hit play, and let’s work through it as a team. Wishing you a warm and joyful Christmas Eve—ready to feel uplifted and recharged? This episode is here to help you push through and come out even stronger!
** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
Find show notes at bicepsafterbabies.com/351
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Links:
bicepsafterbabies.com/302
We're having a special episode to celebrate our 20th wedding anniversary! My husband, Taylor, and I are going to look back on 20 years of marriage and share 20 important lessons we've learned along the way. We'll talk about the good times and the bad, share some funny stories, and give you some insights into love, growth, and building a life together. Whether you're married, engaged, or just curious about long-term relationships, there's something in this for you. Come celebrate with us!
Find show notes at bicepsafterbabies.com/350
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Links:
Episode 305: Learning To Love, Accept, and Respect Yourself with Dr. Jennifer Finlayson-Fife
bicepsafterbabies.com/insider
In this "Best of 2024" episode, I’m so excited to have Brad Bizjack back on the podcast! Brad’s a Certified High Performance Coach and Mindset Mentor, and we’re talking all about how to break through those limiting beliefs and how the way you talk to yourself can shape your success. He’s amazing at giving simple, actionable tips to help you crush your goals—whether it’s in money, business, health, or life in general. If you’re ready to let go of doubt and feel inspired, this episode is for you. Hit play and let’s dive in!
** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
Find show notes at bicepsafterbabies.com/349
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Links:
bicepsafterbabies.com/314
Brad’s Instagram
What's Your Unique Success Archetype? Take This FREE 60-Second Quiz To Crack The Code of Your Success Mindset & Eliminate Any Blocks Preventing The Success You Deserve!
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I’m back with the “Best Of” series for December! Just like in previous years, I’ll be highlighting some fantastic throwback episodes packed with valuable insights to support your journey. These episodes are truly gems, and revisiting familiar concepts can often be the key to making them stick.
Kicking off our first "Best of 2024" episode, we’re revisiting Episode 312 with Coach Tulin! She shares how she redefined her fitness journey by focusing on sustainable habits and a positive mindset. If you’ve ever felt like weight loss has to be hard, this episode offers a fresh perspective on finding balance and joy in your goals. Tune in for a relatable and inspiring conversation that might just change the way you approach wellness.
** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
Find show notes at bicepsafterbabies.com/348
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Links:
Connect with Coach Tulin on Instagram, Facebook, and YouTube
Coach Tulin’s Free Fit Tips www.plussizefittips.com
bicepsafterbabies.com/312
bicepsafterbabies.com/44
bicepsafterbabies.com/insider
My friends Heidi and Natalie from Butter Your Macros are back, and we’re getting real about menopause and perimenopause. We go beyond the usual talk of hot flashes and mood swings to dive into the real-life changes—like unexpected body shifts, sleep struggles, and tweaking workouts. If you’re like me and finding it tricky to balance control and acceptance during this phase, you’ll love this chat. It’s full of relatable stories and practical tips to help you not just get through it but thrive. Whether you’re in menopause, perimenopause, or just starting to notice changes, this episode is for you. Let’s dive in!
Find show notes at bicepsafterbabies.com/347
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Links:
Butter Your Macros Instagram, Podcast
bicepsafterbabies.com/insider
In today’s episode, I’m opening up about my recent back injury—something a bit out of the usual topics here. Injuries aren’t my specialty, but after going through this myself, I wanted to share what I’ve learned. I’ll be diving into my own experience, the highs and lows of recovery, and a few tips I’ve picked up along the way. Just a heads up, this isn’t medical advice—just me sharing my journey in case it resonates with you. Tune in to hear the full story and maybe take away some insights that might help you too!
Find show notes at bicepsafterbabies.com/346
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Links:
Episode 340: Should You Train Through Pain? (The Answer May Surprise You) with Dr. Susie Spirlock, DPT
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In today’s podcast, I’m sharing a Live Coaching session from MACROS 101, where I work with a client, Ashley, who’s dealing with the all-too-common struggle of knowing what to do but finding it tough to follow through—especially with tracking calories. Together, we dig into self-sabotaging habits and talk about shifting her mindset to beat inconsistency. This episode is perfect if you’ve ever skipped tracking to avoid facing the numbers. Give it a listen, and if you’re ready to take charge of your journey, check out MACROS 101 for the support and guidance to overcome your own challenges!
Find show notes at bicepsafterbabies.com/345
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Links:
bicepsafterbabies.com/waitlist
bicepsafterbabies.com/insider
Today’s episode is part of the "I Did It" Series, featuring women who have gone through my signature program, MACROS 101, and made incredible progress in their journeys. Aimee shares how she’s transformed her self-image, overcome negative thinking, and built confidence along the way. One of the key takeaways from our chat is how she’s embraced small, consistent actions—what she calls "baby stepping"—to create lasting change. I know it’s easy to dismiss small steps as insignificant, but Aimee’s story shows just how impactful they can be over time. I hope her journey inspires you to embrace those little steps and see the difference they can make. Let’s dive into my conversation with Aimee!
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bicepsafterbabies.com/insider
Today’s podcast is another RANT episode, and I know many of you love when I get real and dive into topics I’m passionate about. This time, I’m tackling a big one: why your workouts aren’t building the muscle you’re aiming for. I’ve noticed so many women making similar mistakes, and it honestly motivates me to share this because I know how precious your time is—none of us want to waste it! When we work out, we want results. I’m here to help you avoid wasting that precious time and ensure your workouts give you the best return on investment. Let’s make sure your time in the gym truly pays off!
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Links:
bicepsafterbabies.com/workshop
bicepsafterbabies.com/insider
For today's podcast, I’m thrilled to talk about one of my favorite topics—lifting weights! I’m joined by Amy Williams, aka Abs by Amy on Instagram, to discuss everything from getting started with lifting to maximizing muscle growth. Amy shares some unique and brilliant tips for beginners that will make you feel more confident in the gym. We also dive into the common question of whether you always need to be progressing in your lifting or if it’s okay to maintain muscle. If you’re ready to build muscle and feel more at ease in the gym, this episode is for you!
Find show notes at bicepsafterbabies.com/342
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Links:
Amy Williams’ Instagram, Website and App
bicepsafterbabies.com/insider
In this episode, I’m excited to have my friend Brad Bizjack back to the podcast to share his five best secrets for getting results faster. If you’re like me, you’d rather see progress sooner than later, and Brad does an awesome job of breaking down what keeps us stuck and how to push past it. He shares practical tips you can start using right away to level up in your health, fitness, relationships, or career. So if you're ready to stop feeling stuck and make some real progress, don’t miss this one—give it a listen and start applying these tips to your own life!
Find show notes at bicepsafterbabies.com/341
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Links:
bicepsafterbabies.com/success
bicepsafterbabies.com/insider
In this episode, I had a pleasure of interviewing Dr. Susie Spirlock, a Strength Coach and Doctor of Physical Therapy, to tackle a big question: should you train through pain? If you’re into any kind of fitness—lifting, running, hiking—you’ve probably dealt with pain at some point and wondered, “Do I push through or back off?” Susie shared some super helpful tips, like using a pain scale to know when it’s okay to keep going and when to make adjustments. If you’ve ever struggled with knowing how to handle aches and pains, this episode is packed with practical advice you’ll want to hear!
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Links:
Dr. Susie’s Website and Instagram
bicepsafterbabies.com/insider
In this episode, I had the pleasure of interviewing Andressa Linhares as part of the “I Did It” Series. Andressa shared how she’s balancing a demanding career, a long commute, and raising a child while still making time for fitness and self-care. Coming from a Brazilian background, her perspective is unique, and she’s navigating her journey in real-time. We also talked about how joining MACROS 101 helped her address perfectionistic tendencies and embrace progress over perfection. Letting go of the need to be flawless has made her health journey more enjoyable. If you’re a working mom or struggle with perfectionism, you’ll find her story inspiring!
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Links:
bicepsafterbabies.com/waitlist
bicepsafterbabies.com/insider
On today’s podcast, I’m excited to have my friend Alyssa Miller, a registered dietitian, and picky eating expert, join us! She’s sharing her super helpful tips on handling picky eaters and guiding our kids toward a healthier relationship with food. Alyssa’s all about keeping things practical and low-stress, focusing on creating a positive vibe around mealtime. If you’ve ever found yourself in a food battle with your kids, you won’t want to miss this episode—it’s packed with easy-to-follow advice to help your little ones try new foods without the struggle!
Find show notes at bicepsafterbabies.com/338
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Links:
Alyssa Miller’s Podcast, Instagram
Free Class Registration and Course
bicepsafterbabies.com/insider
Setting macros is only the first step—macro counting is so much more than hitting numbers once. You need to cycle through different phases (cutting, reverse dieting, maintenance, bulking) and adjust macros based on your body’s feedback. Consistency and mindset also play huge roles in long-term success. Without these tools, it’s easy to fall into self-sabotage or turn macros into just another diet.
This bonus episode is your chance to learn about the deeper aspects of macro counting that are essential for reaching your goals. But don’t wait—doors for Macros 101 close Thursday at 9 pm PT on September 19th. Don’t miss out on the complete roadmap that will help you finally reach your goals.
Head to bicepsafterbabies.com/join before it’s too late!
In today's podcast, I'm sharing another Coaching Call from our Beyond MACROS 101 alumni group. Tune in as I guide Darla through overcoming challenges and maintaining her weight. Darla's experience will resonate with many who have successfully lost weight but now struggle with keeping it off. This episode is designed to offer a fresh perspective, encourage letting go of unnecessary control, and help find peace with your weight. Let’s dive in!
Find show notes at bicepsafterbabies.com/337
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Links:
bicepsafterbabies.com/insider
Today’s episode brings you another inspiring “I Did It” Series, highlighting the issue of people pleasing—a challenge I often see among the women I coach in my signature program, MACROS 101. Constantly putting others' needs before your own can leave you feeling exhausted and disconnected from your true desires. I'm excited to share Sarah Allred’s story of transformation, where she shifted from being a people pleaser to confidently expressing her needs to her family. Sarah's journey serves as a reminder that prioritizing your own needs is crucial and that your loved ones might be more supportive than you realize. Let’s dive in!
Find show notes at bicepsafterbabies.com/336
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Links:
bicepsafterbabies.com/insider
Join me for my BRAND NEW Macro Tracking Challenge that will walk you through the basics of how to track your macros so that you can hit your goals. Go to www.bicepsafterbabies.com/trackit to join today! The challenge runs from September 9th through September 13th.
I'm excited about today's podcast topic because we're diving into a big question: how do you get started on your weight loss journey, especially if you have 20, 30, 50, or even 100 pounds to lose? I'll be sharing 10 practical and mindset-focused steps to help you kick things off, without making you feel overwhelmed by trying to do it all at once. Tune in for some actionable advice and friendly guidance to help you start making real progress toward your goals.
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Links:
Reverse Diet Episodes: Episode 9: How To Know When To Reverse Diet
Episode 42: 4 Mistakes Made In A Reverse Diet
Episode 114: Eating 900 Calories MORE In A Reverse Diet with Leslie Spaggiari
Episode 170: How Eating Less Makes You Weigh More (Reverse Dieting is The Answer)
Episode 266: The 4 Phases Of Macro Counting (Cut, Reverse Diet, Maintenance, and Bulk)
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Join me for my BRAND NEW Macro Tracking Challenge that will walk you through the basics of how to track your macros so that you can hit your goals. Go to www.bicepsafterbabies.com/trackit to join today! The challenge runs from September 9th through September 13th.
I'm thrilled to welcome my friend Lauren Schoenfeld, RD, to the podcast! Lauren is a registered dietitian, women's health expert, and the CEO and founder of The Nourished CEO. In this episode, she opens up about her journey from being a business owner without kids to navigating life with a little one, and how that transformation has impacted her life, nutrition, and fitness. With the arrival of a baby, priorities shift, often leaving less time for self-care, Lauren shares the nutrition tips that helped her heal during the postpartum period, focusing on nourishing and healing the body instead of just trying to change it. This episode offers valuable insights for pregnant and postpartum women, offering practical tips and strategies to help you thrive during these important stages. You won’t want to miss it!
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Links:
Laura Schoenfeld's Instagram and Website
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If you want to find out what common macro counting mistake you're making is, then go to www.bicepsafterbabies.quiz and take my 3 minute quiz and I'll share what mistake you're making AND what to do about it.
Today's podcast is another Coaching Call from our last round of MACROS 101 with my client, Katie. Katie opens up about her struggles with discouragement and feeling stuck in a 'shame tornado' when her measurements didn't match her expectations. We also take a closer look at Katie's background and how her past experiences have shaped her current mindset, including a tendency toward feeling like a victim. Tune in as I guide Katie through a game-changing exercise to flip those negative thoughts and rewire her brain for a more positive, empowering outlook. You won’t want to miss this one. Let's dive in!
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Links:
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If you want to find out what common macro counting mistake you're making is, then go to www.bicepsafterbabies.quiz and take my 3 minute quiz and I'll share what mistake you're making AND what to do about it.
Today's podcast is another episode of our "I Did It" series, where we celebrate the incredible transformations of our MACROS 101 Alumni. This time, I’m chatting with Courtney Hessler, who shares her inspiring story of losing and maintaining a significant amount of weight through MACROS 101. Courtney talks about the unique approach needed for those with a lot of weight to lose, her journey of breaking free from the lose-gain cycle, and the importance of long-term maintenance over quick fixes. Tune in to hear Courtney’s AHA moments and transformative insights that can help you achieve and maintain your weight loss goals.
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Links:
Episode 313: Optimal Training and Nutrition Strategies for Women with Dr. Stacy Sims
Episode 72: Losing Half your Body Weight with Heather Robertson
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For today's podcast, I had the pleasure of interviewing Cody McBroom, a World-Renowned Coach and CEO of Tailored Coaching Method. We talked about building willpower, staying disciplined, and how to handle diet breaks and refeeds. Plus, we explored why flexibility is so important in personal fitness. Tune in and let's dive into this insightful conversation!
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Links:
Cody McBroom’s Instagram, Podcast and Website
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I’m so excited to welcome Monica Packer back to the podcast! Monica is the amazing CEO and Founder of About Progress, a fantastic community dedicated to self-development and self-acceptance. She’s also a habits expert! In this episode, you'll get practical tips that you can start using today to make sure your habits are truly supporting you and helping you create the life you want. Whether you're looking to break some bad habits or build some new, positive ones, this episode is just for you. Let’s dive in!
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Links:
Monica’s Instagram and Website
Monica's podcast, About Progress!
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I'm excited to welcome Danielle Lima, better known as Oh Snap Macros on Instagram, to the podcast. Danielle is a passionate home cook, cookbook author, and certified Nutrition Coach. In this episode, she shares her macro-counting journey, her food philosophy, and how she creates her delectable, macro-friendly recipes. You'll also get a preview of some of her favorite recipes. Whether you're an experienced macro counter or just beginning, this episode is full of valuable insights and inspiration. Let's dive in!
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Links:
Danielle Lima’s Instagram and Website
Get Danielle’s Cookbook: Macros Made Easy: 60 Quick and Delicious Recipes for Hitting Your Protein, Fat and Carb Goals Here
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Today's podcast episode features another coaching conversation from my signature program, MACROS 101. Tune in as I coach Susan on uncovering the root causes of her perfectionism. Susan's journey serves as a powerful reminder that it's never too late to shift your mindset and conquer perfectionism. With the right support, you can learn to embrace your imperfections, accept yourself as you are, and live a more fulfilling life. Let's dive in!
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In today's episode, we're bringing back the "I Did It" series with a bang. Get ready to be inspired and motivated by the amazing transformations of our MACROS 101 alumni. We're featuring women from all walks of life—different ages, health conditions, and family situations—who've crushed it on their weight loss journeys.
First up, we have the lovely Ashley Spontarelli. She's here to dish on the mental challenges of reverse dieting and how sticking with it can lead to some incredible changes. We'll dive into what reverse dieting is all about—it's like a secret weapon for long-term weight loss that often gets overlooked or misunderstood. Trust me, you won't want to miss this episode!
Find show notes at bicepsafterbabies.com/327
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Links:
Episode 266 The 4 Phases Of Macro Counting (Cut, Reverse Diet, Maintenance, and Bulk)
Episode 170 How Eating Less Makes You Weigh More (Reverse Dieting is The Answer)
Episode 9 How To Know When To Reverse Diet
Episode 42 4 Mistakes Made In A Reverse Diet
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Get ready to be amazed by today’s podcast with Dr. Alyssa Olenick, a Ph.D. in Exercise Physiology and an expert in Exercise, Metabolism, and Female Physiology. Dr. Olenick is not only a weight lifter and ultra/trail runner but also a hybrid athlete and coach. We delve into the balance between cardio and weightlifting, uncovering their unique benefits and how they train different energy systems. Whether you're training for a 50-miler, gearing up for a powerlifting competition, or just want to keep up with your grandkids, this episode is packed with insights to help you build a well-rounded fitness program. Let’s dive in!
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Links:
Dr. Alyssa’s Instagram, YouTube and Website
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I have another fantastic guest joining the podcast today. Please welcome my friend Amanda Schaefer, a Mental Skills Performance Coach who specializes in helping kids, especially athletes, build confidence and perform at their best. Amanda emphasizes the importance of building resilience in children, teaching them that seeking universal approval is neither realistic nor necessary for their happiness and self-worth. She shares practical strategies, personal anecdotes, and expert insights on fostering a healthy self-image, encouraging authentic self-expression, and navigating social pressures. Tune in to learn how to raise confident, well-adjusted children who are comfortable in their own skin and ready to face the world with unwavering confidence.
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Links:
https://www.fearlesswarriorprogram.com/ctcc
https://www.facebook.com/fearlessfastpitchmentaltraining
https://www.instagram.com/fearlessfastpitch/
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For today's podcast, I'm featuring one of the hottest topics from my signature program, MACROS 101. Many women find themselves struggling with maintaining consistency in their macro-counting and fitness journey, especially when the weekend rolls around. In this episode, I'll share some game-changing tips that I give my clients in MACROS 101 to help you stay on track and enjoy your weekends without sabotaging your progress. Let's dive in and make those weekends work for you!
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Today’s podcast is a RANT episode with two of my favorite people, Heidi Bollard and Natalie Dulaney from Butter Your Macros. We dive deep into candid conversations about common challenges in fitness journeys. Drawing from our extensive coaching experience, we share valuable insights and patterns we’ve observed over the years. While the discussion is broad and not directed at anyone in particular, it offers moments of self-reflection that could be a game-changer for your journey. Tune in for an enlightening and thought-provoking episode!
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Links:
Butter Your Macros Instagram, Podcast
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Here’s another coaching session from my signature program, MACROS 101. Occasionally, I share these coaching calls on the podcast to showcase my coaching style and provide a glimpse of what you can expect when you join MACROS 101. In this episode, I coach Kim through overcoming self-sabotaging behaviors, addressing the root of her struggles, and aligning her weekends with her goals. Let’s dive in!
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Joining me on the podcast is Heidi Powell, the ultimate female force. As a trainer, transformation specialist, mother of four, savvy businesswoman and entrepreneur, author, nutrition enthusiast, and overall health guru, Heidi brings a wealth of expertise. In this episode, we explore how to build integrity with yourself, the journey of self-love, and balancing a busy life with motherhood, business, health, and fitness. Heidi's insights are sure to shift your perspective on your fitness journey and self-view. Whether you’re aiming for personal growth or professional success, her guidance will empower you to stay true to yourself and achieve your goals. Tune in for an inspiring journey towards a more authentic and fulfilling life.
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Links:
Heidi Powell’s Instagram, Podcast, Show Up Fit App
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This episode holds a special place in my heart as I have the honor of interviewing someone I deeply admire and consider a personal hero. Join us as we explore the incredible journey of Tia-Clair Toomey-Orr, renowned as 'The Fittest Woman on Earth.' Learn firsthand about her approach to setting and surpassing formidable goals, as she opens up about the insights, obstacles, and victories from her extraordinary path as an elite athlete. Tune in for an insightful discussion on the mindset and tactics driving her unmatched achievements, both in the realm of fitness and beyond.
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Links:
Tia-Clair Toomey Orr's Instagram, Website, YouTube
The Heart Is the Strongest Muscle
E-Books
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I'm happy to be back! You might be wondering why there haven't been any podcast episodes for the past 2 months. In today's episode, I'll talk about why taking breaks, resting, and taking care of yourself are so important. I hope you feel inspired and get some useful tips for adding more rest into your life. Thank you for your kind messages. Let’s dive in!
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Today's podcast is a Coaching Call from our BAB Coaching Community, a special space for women continuing their health journey after completing MACROS 101. I'll be sharing insights from a recent coaching session where we explored the three phases: disorganized, control, and trust. While MACROS 101 helps gain food control, my main goal is to achieve trust in yourself, your body, and your food decisions. Join me as we explore the difference between control and trust, and learn how to enhance your journey towards self-improvement and empowerment. Let's dive in!
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Links:
bicepsafterbabies.com/challenge
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My husband, the amazing Dr. Taylor Brueseke, is joining me again on the podcast. In this episode, we're going to talk about Wegovy, Ozempic, and Mounjaro to clear up any misunderstandings. Dr. Brueseke will explain how these medicines work, what they're good for, and any possible side effects. I'll also share my own experiences with these medications to help you understand how they might affect real life. Whether you're a healthcare professional, someone interested in health, or just curious, this podcast will help you understand these treatments better. We'll sort through the confusion and get to the truth about Wegovy, Ozempic, and Mounjaro. Let's dive in!
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Today's episode is all about my awesome trip to Costa Rica where I surfed with my husband for a whole week – trust me, it was amazing! But here's the cool part: I faced some big fears during the trip. No worries, I'm sharing all the exciting details about how I conquered those fears and how they relate to the challenges many of you might be dealing with in your fitness and life journeys. I realized that the fears I tackled on my vacation are pretty similar to what my clients go through when they start counting macros or working on personal growth. Fear is like that unwanted guest that just won't leave, right? And it can hold us back from reaching our goals. So, buckle up! I'm here to spill the beans on my Costa Rican adventure, share some personal stories, and give you valuable insights that I'm sure will resonate with all of you. Get ready for a fun and inspiring ride!
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For today's podcast, I'm sharing a Coaching Call from our BAB Coaching Community. It's a chance for you to see how I coach, which you'll also experience in my program, MACROS 101. In this episode, I'm helping Desiree with celebrating—turning it into something real and doable in everyday life. Here's a tip: use "acknowledging" instead of "celebrating" to make it seem easier. Just like any skill, acknowledging yourself gets better with practice. So, join in, and let's get better at self-acknowledgment together!
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Links:
bicepsafterbabies.com/challenge
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I'm excited to introduce today's guest. Find out why he's one of the few guys I bring onto the podcast. A big welcome to Brad Bizjack! He's a Certified High Performance Coach and Mindset Mentor. Join us as we discuss overcoming tough limiting beliefs and how your self-talk impacts what you can achieve. Brad is excellent at helping you understand and change these beliefs, so you can reach your big goals, like those related to money, business, or health. Get ready for some really helpful tips and ideas. Learn how to turn your dreams into actions and feel inspired by Brad's own success. If you're eager to do more in life and get rid of any doubts, be sure to listen to this episode. Don't miss out – press play now to make your journey to success even better!
Find show notes at bicepsafterbabies.com/314
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Links:
Brad’s Instagram
What's Your Unique Success Archetype? Take This FREE 60-Second Quiz To Crack The Code of Your Success Mindset & Eliminate Any Blocks Preventing The Success You Deserve!
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Get ready for a fascinating episode featuring Dr. Stacy Sims, a highly accomplished Exercise Physiologist and Nutrition Scientist! We're delving into discussions about how women should approach their training and nutrition, highlighting the historical focus on men in past research. Discover why it's essential to understand the specific needs of women in terms of exercise and nutrition. Dr. Sims will provide valuable insights into pre and post-workout nutrition, the optimal fuel for your body, and recommended carbohydrate and protein intake. This episode combines scientific knowledge with practical tips to empower women to enhance their workouts and eating habits. Don't miss this exceptional conversation with Dr. Stacy Sims – a significant stride in the world of fitness and nutrition.
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Links:
Dr. Sims' Website, Instagram, Facebook
Get your copy of ROAR (Revised Edition) Here
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I've committed to featuring incredible guests this year, and kicking off the list is Coach Tulin, a motivator in plus-size health and fitness. Returning to the podcast, she's here to redefine her fitness journey, emphasizing the significance of sustainable habits and a positive mindset. Tulin's personal narrative delves into relatable challenges such as body image, caregiving, stress-related weight gain, and evolving perspectives on exercise. If you've ever felt the weight loss journey should be tough, this episode provides a refreshing viewpoint on embracing balance and joy in reaching your fitness goals. Join us for a thought-provoking and relatable conversation that could reshape your wellness approach.
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Links:
Connect with Coach Tulin on Instagram, Facebook, and YouTube
Coach Tulin’s Free Fit Tips www.plussizefittips.com
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Happy New Year! This podcast episode aligns with the beginning of January, a time when many are looking forward to a fresh start after the holidays. Regardless of the success of your holiday intentions, you might be contemplating a reset for the new year, prepared to commit to your established goals. Consequently, you could be asking yourself, “How can I effectively start over in my fitness journey?” The primary focus is not just on starting over but on doing so in a way that ensures long-term success. Whether you find yourself at the start of the year or catching up months later, sensing a new beginning, my aim is for this conversation and coaching insights to be invaluable in guiding you through the process of starting over, restarting, or getting back on track in your fitness journey. Let's dive in!
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Happy Holidays! On our fourth and final “Best Of 2023”, I’m bringing you back to an episode that features my sister Rachel Coons! She's back on the podcast to impart her three valuable tips on trimming down your grocery expenses. If you're keen on managing your budget wisely, being mindful of your spending at the supermarket can free up some funds for leisure or savings. Tune in to this episode for practical insights on how to achieve that financial balance.
** Please note, as a “Best Of 2023” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
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@heyrachelcoons
Grocery Budget Bootcamp
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For today's “Best Of 2023”, I'm bringing back the episode highlighting my weight loss journey and the various goals I've pursued over the years. Whether you're just beginning your weight loss venture or have been committed to it for an extended period, I want to impart some insights that I wish I had been aware of before embarking on my weight loss journey. Hopefully, this will help you avoid the pitfalls and mistakes that I encountered.
** Please note, as a “Best Of 2023” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
Find show notes at bicepsafterbabies.com/309
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For our second “Best Of 2023” episode, I am bringing back a previous episode focusing on the scale experience. In that episode, I discussed five key points to bear in mind, aimed at assisting you in approaching the scale with a more measured and less emotional perspective. The goal is to empower you to handle the data, coach yourself through the process, and navigate instances when the scale reflects an increase without succumbing to a negative emotional space.
** Please note, as a “Best Of 2023” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
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I'm back with the "Best Of" series for the month of December. Just like the previous years, I'm going to highlight some great throwback episodes that are full of golden nuggets to help you in your journey. These episodes are great, and sometimes, it takes revisiting familiar concepts multiple times for them to stick.
For today's "Best Of" episode, I'd like to revisit Episode 266, where I delve into the concept of The 4 Phases Of Macro Counting. While many associate macro counting solely with weight loss, it serves a broader purpose. This podcast episode aims to broaden your perspective on macro counting as a versatile tool applicable in various contexts, weight loss being just one aspect. I explore the four phases of macro counting, detailing the occurrences in each phase and providing guidance on determining the suitable starting point for you. Join me in this flashback episode as we explore the multifaceted world of macro counting!
** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
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Get ready for an exciting episode as we welcome Michelle Stiff, a rockstar graduate of our Transformational Macro Coach Certification (TMCC)! This program is all about blending macro counting with transformational coaching, diving deep into clients' beliefs to crush that self-sabotage. Michelle, our hormone guru, is here to break down the complexities of hormones and hormone syncing, sharing insights that apply to women in every stage of life – yes, even post-menopausal! We're making hormones easy to understand for everyone, so buckle up, and let's jump right in!
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Links:
Metabolic Status Assessment
Follow Michelle on Instagram @michellestiff_wellness
Michelle’s Facebook Wellness Elevate Online Coaching
Michelle’s Website wellnesselevatetribe.com
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Get ready for an exciting episode as we welcome the amazing Dr. Jennifer Finlayson-Fife to the podcast! She's not just a Ph.D. in counseling psychology; she's a relationship and sexuality coach, too. We're going deep into the realms of self-acceptance, self-love, and self-respect—beyond the surface stuff. Dr. Jennifer drops gems on self-honesty, tackling tough questions, and owning your choices. The endgame? Achieving that sweet spot of self-authorship, where you call the shots, make choices, and own your presence in the world. This episode is a goldmine for personal growth and maturation. Buckle up for some serious takeaways! Let's dive in!
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Links:
Dr. Finlayson-Fife's Instagram
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Dr. Jennifer Finlayson-Fife is an LDS relationship and sexuality coach with a Ph.D. in Counseling Psychology. Her teaching and coaching focus on helping LDS individuals and couples achieve greater satisfaction and passion in their emotional and sexual relationships.
In addition to her private practice, Dr. Finlayson-Fife has created five empowering and highly-reviewed online courses. Each course was designed to give LDS individuals and couples the tools requisite to creating healthier lives and stronger intimate relationships. Dr. Finlayson-Fife also offers many workshops and retreats where she teaches these life-changing principles in person.
Dr. Finlayson-Fife is a frequent guest on LDS-themed podcasts on the subjects of sexuality, relationships, mental health, and faith. She is also the creator and host of Room for Two, a popular sex and intimacy coaching podcast.
Learn more about Dr. Finlayson-Fife and her work by clicking HERE.
In this podcast episode, I'm sharing a coaching conversation from our BAB Coaching Community. We provide specialized coaching within MACROS 101, and for those who wish to continue, our BAB Coaching Community offers both live and written coaching. Join me as I guide Natalie on prioritizing health amidst a hectic schedule. Our conversation explores differentiating between excuses and acknowledging reality, outsourcing tasks, and identifying genuine priorities for self-care. Let's delve into this insightful discussion!
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Get ready for a front-row seat to the ultimate parent-teen adventure! Joining me on the podcast is the amazing Brooke Romney, a writer, speaker, educator, and connector. With her wealth of parental wisdom, Brooke spills the beans on practical tips for ace communication, conflict resolution, and nurturing independence during those wild adolescent years. Don't think this is just for parents of teens – even if you're not in that boat, tune in! We're dishing on everything from body image and aging to banishing all-or-nothing thinking and becoming the awesome person you dream of. Let's dive in!
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Links:
Brooke Romney’s Instagram
I Like Me Anyway: Embracing Imperfection, Connection & Christ
52 Modern Manners For Today's Teens Volume 1
52 Modern Manners For Today's Teens Volume 2
52 Modern Manners for Kids
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In today's podcast, I've prepared a special and unique episode instead of the usual informational content. Consider this episode your motivational lifeline for those challenging days—save it for when you need that extra boost. Imagine us having a heart-to-heart lunch, like the best of friends navigating life's obstacles. When you find yourself amid difficulties, hit play, and let's face those tough moments as a team. Are you ready to feel revitalized and re-energized? This episode is your roadmap to push through and emerge even stronger!
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In today's episode, I'm featuring another coaching conversation from my signature coaching program, MACROS 101. Join me as I guide Kimberly through a thought-provoking question concerning the perception that her efforts fall short and delve into the nuances between resignation and acceptance. If you've ever felt frustrated despite your dedicated efforts, this coaching call is tailored for you. Let's jump right in!
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Hello to the 300th episode bash! I'm beyond excited and thankful for you being part of this fantastic milestone moment. To spice things up, my team and I rounded up tips for successful weight loss from 10 amazing friends who've rocked this podcast. Get ready for a nugget of wisdom from each, straight from the health and fitness pros. Grab your notepad because I promise, implementing just one of these tips will kick your long-term weight loss journey into high gear! Let's make it epic!
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Andrea Fausett Instagram
Audra Davis Instagram
Elizabeth Dall Instagram
Kim Schlag Instagram
Natalie DuLaney and Heidi Bollard Instagram
Lillie Biesinger Instagram
Nikkiey Stott Instagram
Lindsey Matthews Instagram
Kasey Orvidas Instagram
Lesya Holzapfel Instagram
Jill Coleman Instagram
In today's episode, buckle up as we tackle the vital issue of counting macros on a budget! With prices soaring and inflation hitting our wallets, I've got the lowdown on navigating the challenge of aligning macro goals with a tight budget. From my own journey, I'll be spilling the beans on seven practical tips, tricks, and hacks to keep your grocery spending in check while still nailing those macro goals. If you're all about counting macros on a budget, you won't want to miss this – stay tuned!
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Get ready for today's episode as we dive into a hot topic - the time crunch when it comes to counting macros. I understand, life's a hustle, and fitting in macro counting can feel like solving a real puzzle. But don't fret! By the end of this episode, I'm spilling the beans on tricks to cut down the time you spend counting macros while cranking up those fantastic results. If that sounds like the hack you need, turn up the volume and stay tuned!
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Links:
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Get ready to roll out the red carpet because we've got the one and only Jacob Bockelmann in the house! Jacob is the founder and creator of MacrosFirst, the game-changer in macro counting apps. Join us as we take the plunge into the MacrosFirst universe and uncover the secret sauce that makes it the absolute champ in the field. We're talking next-level features, pinpoint accuracy, and a user experience that's simply unmatched. So, gear up, folks! We're about to embark on a MacrosFirst adventure like no other. Let's dive right in!
Find show notes at bicepsafterbabies.com/297
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Links:
10% OFF MacrosFirst with the code BABS10. Redeem here
MacrosFirst FB Group
MacrosFirst Instagram
MacrosFirst Reddit
bicepsafterbabies.com/insider
Amidst a world of endless demands and relentless stress, battling overwhelm is a struggle we all know too well. But fear not! In today's podcast, I'll be your guide on an exciting journey to unveil the secrets of regaining control, rediscovering balance, and emerging victorious over overwhelm. Let's dive right in and pave the way to a more fulfilled and harmonious life!
Find show notes at bicepsafterbabies.com/296
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Links:
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Get ready for an incredible podcast episode! Join me in welcoming Taylor Anne Macey, a remarkable Life Coach and expert in nutrition tailored for women battling autoimmune conditions. Taylor Ann opens up about her personal journey, facing her own autoimmune diagnosis, and dives into the intricacies of navigating these health challenges. We'll also tackle that all-too-familiar thought: "My body is betraying me." Discover how to reclaim control on your health journey, whether you're dealing with autoimmune issues or simply seeking empowerment in your relationship with your body. Don't miss this insightful episode!
Find show notes at bicepsafterbabies.com/295
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Links:
Autoimmune Nutrition Basics free download
Taylor Ann Macey’s Website, Podcast-Brain Diet
bicepsafterbabies.com/insider
Here's another exciting Coaching Call conversation from my program, MACROS 101! Join me as I guide Jodi through the fine line between making the most of a valuable tool like tracking and going overboard, which can lead to problems. Remember, tracking isn't a villain, but we'll learn how to use it wisely. We'll explore the delicate balance between control and trust in our eating habits, aiming for that sweet spot called "informed eating." This episode is packed with valuable insights and tips for anyone facing similar challenges. So, let's jump right in!
Find show notes at bicepsafterbabies.com/294
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Links:
bicepsafterbabies.com/insider
I've got a fantastic guest on the podcast – none other than my friend and incredible coach, Jill Coleman! She's the brains behind the Fitness Nutrition Business brand, JillFit. In this episode, get ready for an engaging discussion as we dive into the mistakes we both made as newbie coaches, all with the goal of helping you dodge those same stumbling blocks. Whether you're a new coach or considering entering the fitness industry, this episode is an absolute must-listen tailored just for you.
Find show notes at bicepsafterbabies.com/293
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Links:
Jill Coleman’s website and podcast
bicepsafterbabies.com/secret
bicepsafterbabies.com/insider
Gear up to supercharge your mom skills with the incredible Kendra Hennessy, the founder of Mother Like a Boss! She's not just your average advice giver – she's here to revolutionize the way you handle cleaning and routines. Tune in as we dive deep into our connection with cleanliness, conquering self-sabotage, battling overwhelm, and banishing that all-or-nothing attitude. Kendra's no-nonsense, authentic style will have you hooked, ensuring this episode is an absolute must-listen jam-packed with wisdom and inspiration!
Find show notes at bicepsafterbabies.com/292
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I'm bringing another coaching conversation from my program Beyond MACROS 101. Listen to how I coach Catherine and notice that the path I take diverges from the initial question she poses. Instead, we delve into a more profound realm – one that centers around her challenges in giving herself the importance she deserves. If you are someone who struggles with prioritization or finds it tough to prioritize yourself, this episode holds valuable insights for you.
Find show notes at bicepsafterbabies.com/291
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Links:
bicepsafterbabies.com/waitlist
bicepsafterbabies.com/insider
Today's episode was first featured on Sarah Clark's podcast. Sarah started as a client who went through my Transformational Macro Coach Certification and later became an awesome coach herself. Join us as I respond to Sarah's insightful questions about Self-Sabotage, and discover how you can unlock your full potential and confidently achieve your goals. In this episode, we delve into silencing the inner critic and paving the path to success. Don't pass up on this empowering episode that will help you break free from self-limiting behaviors and embrace the life you truly deserve!
Find show notes at bicepsafterbabies.com/290
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Links:
Sarah Clark’s Podcast
bicepsafterbabies.com/insider
Get pumped up for today's podcast as we delve into the realm of home gyms with my special guest, Lauren George – a true fitness aficionado. Together, we'll unlock the secrets to achieving your fitness goals without ever setting foot in a gym. Join us as we explore dynamic at-home workouts, game-changing nutrition tips, and inspiring strategies to keep you motivated on your fitness journey. Your home will become the ultimate fitness sanctuary, and together, we'll transform you into a healthier, fitter version of yourself. Get ready to make every workout count, all from the comfort of your own home!
Find show notes at bicepsafterbabies.com/289
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Links:
Lauren George’s Instagram and Website
bicepsafterbabies.com/insider
In the world of fitness, expectations can often paint a picture of success and accomplishment, but the reality is rarely as straightforward. In today's podcast, my friends and gym buddies Natalie DuLaney and Heidi Bollard from Butter Your Macros, have joined me again to share their experiences and the ups and downs of their fitness journeys. Throughout this discussion, we delve into the disparity between most people's initial expectations and the sometimes surprising realities faced along the way. From confronting self-doubt to adapting to unforeseen challenges, Natalie and Heidi offer a genuine and inspiring account of their paths toward better health and well-being. Join us as we explore the transformative power of embracing the unvarnished truth in our pursuit of a healthier lifestyle.
Find show notes at bicepsafterbabies.com/288
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In today's RANT episode, I dive deep into the topic of health and weight, and why they're not the same thing. As a coach, I often see clients collapsing health and weight into one. Join the conversation and learn why it's important to separate the two. Tune in to gain a fresh perspective!
Find show notes at bicepsafterbabies.com/287
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Links:
Episode 92
bicepsafterbabies.com/waitlist
bicepsafterbabies.com/insider
Welcome back to our special two-part series, "Lowdown on Supplements"! In this episode, we'll continue exploring the fascinating world of supplements, focusing on the most commonly asked-about ones. Get ready to uncover the benefits, uses, and potential side effects of these popular supplements. By the end of this episode, you'll walk away with a wealth of knowledge that will help you make informed decisions about which supplements are truly worth your hard-earned money. So, without further ado, let's dive right in and unlock the secrets of these powerful health enhancers!
Find show notes at bicepsafterbabies.com/286
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Links:
Google Scholar
PubMed
examine.com
bicepsafterbabies.com/supplements
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Welcome to a double dose of supplement knowledge in our special two-part episode, "Lowdown on Supplements"! In the first part, I teamed up with the brilliant Dr. Taylor Brueseke, my husband, to explore the vital topic of research. Together, we uncover the power of conducting your own investigations and developing a critical mindset when it comes to supplements. Say goodbye to blindly following influencers and hello to becoming an informed decision-maker! But that's not all—I also unveil the secrets of the "Big Three" supplements, unraveling their incredible benefits and shedding light on why they're the go-to choices for fitness enthusiasts. Prepare your notepads because we're about to embark on an enlightening supplement journey together!
Find show notes at bicepsafterbabies.com/285
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Links:
bicepsafterbabies.com/supplements
Google Scholar
PubMed
Labdoor
bicepsafterbabies.com/insider
Today’s episode was initially aired on my friend, Andrea Allen’s Make It Simple podcast, where we talk all about consistency in the health and fitness industry. Andrea is a Personal Trainer, Nutrition Coach, and Owner of Deliciously Fit ‘N Healthy. Tune in as I answer Andrea’s really great questions about the importance of consistency, defining what it truly means, and how to break free from perfectionism to embrace progress on your fitness journey. Let’s dive in!
Find show notes at bicepsafterbabies.com/284
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Links:
Andrea Allen’s Instagram
bicepsafterbabies.com/insider
Today’s episode is a Live Coaching Session Replay inside MACROS 101. Listen to how I coach Alicia to have compassion for herself and to recognize that changing her thought patterns will take time and effort, but it is possible. If you are someone who struggles with negative self-thoughts, listen to this episode and the coaching that I give Alicia, and see if you can also start to incorporate some of the things that I teach. Let's dive into the coaching conversation.
Find show notes at bicepsafterbabies.com/283
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Links:
bicepsafterbabies.com/240 #justabody
bicepsafterbabies.com/waitlist
bicepsafterbabies.com/insider
I'm thrilled to have this incredible guest on the podcast today. Let's meet Jessica Cahoy, she was an elite CrossFit athlete and now embracing the journey of becoming a new mom. We also discuss her pregnancy journey, delivery, and postpartum experience. If you are a mom, if you're thinking about being a mom, or if you're just interested in what it takes to be an elite CrossFit athlete or just an athlete, this episode is definitely for you.
Find show notes at bicepsafterbabies.com/282
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Links:
Jessica Cahoy’s Instagram
bicepsafterbabies.com/insider
Today's episode is packed, and full of all the muscle-building goodness! Get ready to meet Nikkiey Stott, a fitness guru, a muscle-building expert, and your ultimate guide to achieving your dream physique. Nikkiey shares her expertise, providing valuable insights and easy-to-follow tips for you to achieve your muscle-building goals. Whether you're a beginner or a seasoned fitness enthusiast, this episode offers evidence-based techniques to enhance your physique and strength. Tune in to gain expert guidance and unlock the secrets to building more muscle effectively.Find show notes at bicepsafterbabies.com/281
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Links:
Nikkiey Stott’s Instagram and Tiktok
bicepsafterbabies.com/45
bicepsafterbabies.com/insider
Summer is just around the corner. It's the season of relaxation, fun, and often vacations. That is why a perfect topic for today's podcast episode is about counting macros while on vacation, another Coaching call inside MACROS 101. Listen to how I coach Camille and help her address the deeper issues by planning ahead, making mindful choices, and being flexible, so she can enjoy her vacation while keeping her nutrition goals in mind.
Find show notes at bicepsafterbabies.com/280
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Links:
bicepsafterbabies.com/waitlist
bicepsafterbabies.com/insider
Another fantastic guest joined me on the podcast today. Let’s welcome Katy Saltsman, a nutrition coach, and a personal trainer. Prepare to be inspired as Katy candidly shares the lessons she learned, the self-discovery she underwent, and the remarkable growth she achieved in turning her heart-wrenching experience into a testament of strength and pride.
Find show notes at bicepsafterbabies.com/279
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Links:
Katy Saltsman’s Instagram and Podcast
bicepsafterbabies.com/253 Are You A People-Pleaser? This Episode’s For You
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Are you one of those people who’s afraid of carbs? You are not alone. In today’s episode, my friend Lesya Holzapfel, a Women’s Clean Keto and Carb Cycling Nutritionist, will share her experience and how she overcame her fear of carbs and found a new way to approach her diet. Let's explore the truth about carbs and see if we can conquer our carbphobia together.
Find show notes at bicepsafterbabies.com/278
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Links:
www.bsbtribe.com/podcast
Lesya Holzapfel Instagram
bicepsafterbabies.com/insider
In this podcast episode, I talk about the frustration and confusion that most people, especially women, feel when they hit a weight loss plateau. I know it can be discouraging, and some have given up on their weight loss journey. Listen as I discuss the importance of understanding that plateaus are a normal part of the process and I'll be sharing my 5 steps to break through a plateau in weight loss. Let's dive in!
Find show notes at bicepsafterbabies.com/277
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Links:
Melissa Porter’s amazing transformation: Episode 35 and Episode 124
Eating 900 Calories MORE In A Reverse Diet with Leslie Episode 114
Reverse Dieting: Episode 9, Episode 114, Episode 42, and Episode 170
Cycles Of Weight Loss Episode 76
The Four Phases of Macro Counting: Cutting, Reverse Dieting, Maintaining, and Bulking Episode 266
bicepsafterbabies.com/insider
Here’s another Coaching Call inside MACROS 101 with Ellie. Listen to how I coach Ellie through the question of whether alcohol can be a part of a successful weight loss plan and help her understand the root causes of her self-sabotaging behavior. Let’s dive in!
Find show notes at bicepsafterbabies.com/276
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Links:
bicepsafterbabies.com/insider
bicepsafterbabies.com/waitlist
In this episode, I am joined by Natasha Wakefield, a fitness coach and mindset expert, to discuss the importance of mindset in achieving fitness success. Natasha shares her journey of mastering her mindset, as well as tips and strategies that you can use to overcome mental barriers and achieve your fitness goals.
Find show notes at bicepsafterbabies.com/275
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Links:
Natasha’s Instagram, Tiktok and Podcast
bicepsafterbabies.com/insider
Are you like most women who do a fantastic job of keeping promises to others and sometimes fall short of keeping those promises to yourself? Don’t worry, my guest Andrea Fausett will share some tips and tricks to be able to help you work through it and improve that ability to say I'm going to do this thing and then have the confidence to back it up and follow through. Let’s dive in!
Find show notes at bicepsafterbabies.com/274
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Links:
bicepsafterbabies.com/insider
Andrea Fausett’s Instagram and Tiktok
In this episode of the podcast, I am interviewing Dr. Nicola Sykes, PhD, a renowned expert on Hypothalamic Amenorrhea (HA) and the lead author of a phenomenal book called “No Period. Now What?” We discuss how HA is a condition that affects many women and can have long-term consequences on their health. Also, how eating for fertility and making lifestyle changes can help in healing HA and promoting overall health.
Find show notes at bicepsafterbabies.com/273
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Links:
Your Body Is Not An Apology: https://amzn.to/3jYkE6N
More Than A Body: https://amzn.to/3IrfTvO
You Have The Right To Remain Fat: https://amzn.to/3RZg0ly
No Period Now What: https://amzn.to/3Xvvmzf
All In Podcast: Noperiod.info/allin
TTC Community: Noperiod.info/ttc
HA Support Group: Noperiod.info/support
1:1 Coaching: noperiod.info/appointments
IG: https://instagram.com/noperiodnowwhat
Episode 87 Struggle With Body Image? Listen To This with Lexie Kite of Beauty Redefined: bicepsafterbabies.com/87
I’m back with another “RANT” episode and today’s topic is Cookie Cutter Diets. Join me as I discuss the flaws in the Cookie Cutter Diet and other one-size-fits-all approaches to weight loss, why they often fall short of delivering sustainable results, and then finally getting the results that you want.
Doors to MACROS 101 are open now! If you are someone who wants to get help and you want to be able to learn how to become a macro scientist, you want to learn how to use this tool of macro counting to fit you, fit your lifestyle, to fit the things that you want out of a program, then I highly recommend coming and joining us.
Find show notes at bicepsafterbabies.com/272
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Links:
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Our signature program that helps women hit the goals they want while eating the food they love is open for a limited time. MACROS 101 is open but it is the only time this year, so join before doors close on 4/6 at 9:00 PM Pacific
Welcome to the 5-Days to a fitter you Challenge! This week is a bit different as we will be airing the audio from the FREE Challenge we are hosting this week. Day 5 is when we talk about....what's next? We spent 5 days together but you have a life to live and goals to hit, so how do you continue to make traction?
Sign up at www.bicepsafterbabies.com/challenge
Welcome to the 5-Days to a fitter you Challenge! This week is a bit different as we will be airing the audio from the FREE Challenge we are hosting this week. Day 4 is where I open up a can of worms and debunk some commonly acknowledge nutrition myths!
Sign up at www.bicepsafterbabies.com/challenge
Welcome to the 5-Days to a fitter you Challenge! This week is a bit different as we will be airing the audio from the FREE Challenge we are hosting this week. Day 3 Defeat Self-Sabotage is where we chat about what self-sabotage is and how to recognize it so you can overcome!
Sign up at www.bicepsafterbabies.com/challenge
Welcome to the 5-Days to a fitter you Challenge! This week is a bit different as we will be airing the audio from the FREE Challenge we are hosting this week. Day 2 Define Your Goal is all about learning how to set appropriate goals that will actually get you what you want.
Sign up at www.bicepsafterbabies.com/challenge
Welcome to the 5-Days to a fitter you Challenge! This week is a bit different as we will be airing the audio from the FREE Challenge we are hosting this week. Day 1 Decide to Succeed is all about setting you up for success - how can you ensure that you succeed with this challenge, but also with any goals you have in this life?
Sign up at www.bicepsafterbabies.com/challenge
Today’s podcast episode is another Live Coaching Session inside MACROS101. Listen as I coach Amanda and address the question I hear all of the time. It’s about fear of what if I lose it all, what if I hit my goal and I revert back to my old ways? So, if you've ever had that worry or fear before, this is going to be a fantastic episode for you.
Find show notes at bicepsafterbabies.com/271
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Links:
bicepsafterbabies.com/waitlist
If you are ready to learn how to live a Fitter version of you, join my FREE 5-Day challenge and learn how you can unlock the secrets to stop the never-ending diet cycle and finally snap that "after" photo. Join at www.bicepsafterbabies.com/challenge
For today’s episode of “Ask Amber Anything”, there is no theme so you can literally ask me anything. It is also more fun because I am joined by my friend and Biceps After Babies' very own Integrator/COO, Carley Ferguson. She has come up with a new idea for doing this episode and we are excited to answer your questions. Let’s begin!
Find show notes at bicepsafterbabies.com/270
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Links:
bicepsafterbabies.com/workshop
If you are ready to learn how to live a Fitter version of you, join my FREE 5-Day challenge and learn how you can unlock the secrets to stop the never-ending diet cycle and finally snap that "after" photo. Join at www.bicepsafterbabies.com/challenge
As a teacher and a coach, I always encourage the people inside MACROS 101 to take advantage of coaching, as it helps to apply the knowledge they have gained in a way that is tailored to their individual journey. And sometimes it is more helpful to hear someone else get coached, because it can lead to realizations and reflections that are applicable to their own situation. Just like in this coaching conversation, Elise talks about her fear of success and failure, and how she was able to reprogram her brain to believe and say “I am enough.”
Find show notes at bicepsafterbabies.com/269
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Looking for a way to improve your relationship with food? Macro counting helped me improve mine AND I also was able to use it to hit other goals like seeing muscle definition for the first time. If you're ready to learn how to use macro counting to hit your 2023 goals, go to www.bicepsafterbabies.com/start and join my 14-Day Macro Counting Boot Camp
Are you one of those people who feel negative emotions when stepping on a scale and would just like to get rid of it? Well now, it’s time to change that perception. For today’s podcast, I will share 5 things to remember and help you to keep stepping on the scale, to be able to deal with that data, maybe less emotionally, and be able to coach yourself and walk through that experience when the scale is up and not get into an emotional space where you're feeling super bad about yourself.
Find show notes at bicepsafterbabies.com/268
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Links:
bicepsafterbabies.com/246
bicepsafterbabies.com/waitlist
If you are ready to hear about the secrets that other macro coaches won't tell you, then join me for my LIVE Workshop, Confidence In Your Numbers, on March 1st where I will teach you the secrets of setting and adjusting your macros.
Gain access for 50% off here at bicepsafterbabies.com/confidence
Now that you are familiar with macro counting, in this podcast episode I am going to talk about the equipment needed to start macro counting. Moreover, you don't need to worry about spending a lot, because the products that I recommended and discussed here will definitely be worth your time and money. Let's dive in!
Find show notes at bicepsafterbabies.com/267
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Recommended Products:
Best Food Scale: bicepsafterbabies.com/foodscale1
Best Value Food Scale: bicepsafterbabies.com/foodscale2
Renpho Scale: https://amzn.to/3Rjhs1R
Best Value Scale: https://amzn.to/3wQ1EtL
Renpho Measuring Tape: https://amzn.to/3jigOVB
Best Value Measuring Tape: https://amzn.to/3XRu6HT
Macro Tracking App: macrosfirst.com
Why I Recommend MacrosFirst here
If you are ready to hear about the secrets that other macro coaches won't tell you, then join me for my LIVE Workshop, Confidence In Your Numbers, on March 1st where I will teach you the secrets of setting and adjusting your macros.
Gain access for 50% off here at bicepsafterbabies.com/confidence
What comes into your mind when you hear macro counting? A lot of people think that it is all about weight loss, but it’s not the only thing that macro counting can do. This podcast episode will help you to understand that macro counting is simply a tool that can be used in many different ways, which includes weight loss. Join me as I discuss the four phases of macro counting, what happens in each of those phases and how to start to figure out which of the phases you should start in.
Find show notes at bicepsafterbabies.com/266
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Links:
bicepsafterbabies.com/starterkit
bicepsafterbabies.com/setmymacros
bicepsafterbabies.com/workshop
bicepsafterbabies.com/143
bicepsafterbabies.com/94
bicepsafterbabies.com/76
Looking for a way to improve your relationship with food? Macro counting helped me improve mine AND I also was able to use it to hit other goals like seeing muscle definition for the first time. If you're ready to learn how to use macro counting to hit your 2023 goals, go to www.bicepsafterbabies.com/start and join my 14-Day Macro Counting Boot Camp
For today’s podcast, I’m excited to share with you about my experiences going through weight loss and the different goals that I've set over the years. Moreover, if you’ve just started your weight loss journey or you’ve been on it for many years, here are some things I wish I had known before I started a weight loss journey, so you don't have to make the same mistakes that I did.
Find show notes at bicepsafterbabies.com/265
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Links:
bicepsafterbabies.com/setmymacros
bicepsafterbabies.com/waitlist
bicepsafterbabies.com/105
Looking for a way to improve your relationship with food? Macro counting helped me improve mine AND I also was able to use it to hit other goals like seeing muscle definition for the first time. If you're ready to learn how to use macro counting to hit your 2023 goals, go to www.bicepsafterbabies.com/start and join my 14-Day Macro Counting Boot Camp
It’s a fun episode today because I have two of my friends, Vanessa and Xander Marin, and we are going to talk about a topic that we haven't had on the podcast yet. Are you ready? It’s about sex and having a better sex life. Vanessa is a sex therapist and her husband, Xander, helps run her business and gives the perspective of a “Regular Dude” when it comes to sex and building the sex life that you want to have. So, if you're someone who feels like your sex life needs more pizzaz, this is a fantastic episode for you to listen to.
Find show notes at bicepsafterbabies.com/264
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Preorder your book at www.sextalksbook.com
Looking for a way to improve your relationship with food? Macro counting helped me improve mine AND I also was able to use it to hit other goals like seeing muscle definition for the first time. If you're ready to learn how to use macro counting to hit your 2023 goals, go to www.bicepsafterbabies.com/start and join my 14-Day Macro Counting Boot Camp
My sister Rachel Coons is back on the podcast. She’s going to share her 3 tips on reducing spending on groceries. If you're somebody who's been wanting to cut down your budget, make sure you're more intentional with where your money goes so that you’re spending a little bit less at the grocery store and you can spend a little bit more on leisure or save for a rainy day, then this episode is going to be clutched for you.
Find show notes at bicepsafterbabies.com/263
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@heyrachelcoons
Grocery Budget BootcampWant to save $20 off your first grocery order at Walmart? Click here
Looking for a way to improve your relationship with food? Macro counting helped me improve mine AND I also was able to use it to hit other goals like seeing muscle definition for the first time. If you're ready to learn how to use macro counting to hit your 2023 goals, go to www.bicepsafterbabies.com/start and join my 14-Day Macro Counting Boot Camp
I have a fantastic guest on today’s podcast where we are going to talk all about meal prepping. Give it up for Allison Hollinger, as she helps us to be able to streamline our lives a little bit better, eat a little bit healthier and make the week a little bit less stressful, all with figuring out how to make meal prepping work for busy families.
Find show notes at bicepsafterbabies.com/262
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Links:
bicepsafterbabies.com/insider
allisonhollinger.com/plantonourish
@AllisonHollinger
CoachHollinger
Looking for a way to improve your relationship with food? Macro counting helped me improve mine AND I also was able to use it to hit other goals like seeing muscle definition for the first time. If you're ready to learn how to use macro counting to hit your 2023 goals, go to www.bicepsafterbabies.com/start and join my 14-Day Macro Counting Boot Camp
Happy Holidays! Let's admit, it's during this season that most people find it hard to track what they eat accurately especially when attending parties or going on vacation and you don’t know the calories of the macros listed on the menu. Don't worry, this is a normal natural part of life and it's not always predictable. Join me as I discuss some common mistakes in macro counting, how to properly use it as a tool and figure out the question behind the question to achieve balance between accuracy and enjoyability.
Find show notes at bicepsafterbabies.com/261
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Links:
www.bicepsafterbabies.com/164
www.bicepsafterbabies.com/124
bicepsafterbabies.com/insider
Looking for a way to improve your relationship with food? Macro counting helped me improve mine AND I also was able to use it to hit other goals like seeing muscle definition for the first time. If you're ready to learn how to use macro counting to hit your 2023 goals, go to www.bicepsafterbabies.com/start and join my 14-Day Macro Counting Boot Camp
In today’s podcast, I welcome 2023 by reviewing the importance and purpose of goals. I also share the goals that were accomplished on my 2022 Vision Board, including both the goals I did hit and the goals I didn’t hit. I also talk about that whether or not you hit a goal, it is OK, because in the end what really matters is the person you came along the way.
Find show notes at bicepsafterbabies.com/260
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Links:
www.bicepsafterbabies.com/92
www.bicepsafterbabies.com/179
bicepsafterbabies.com/insider
On our fourth and final “Best Of” episode, I’m bringing you back to an episode that features the one and only Elyse Ellis! Elyse shares her entire journey with me in this episode, including how she found macros, her experience with the macro phases (cutting, reversing, maintaining, and bulking), and what she’s learned along the way. She drops so much awesome knowledge and insight, and I think many of you will find it valuable. I’m really excited for you to listen to this one, so let’s get started!
** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
Find show notes at bicepsafterbabies.com/259
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Links:
bicepsafterbabies.com/challenge
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@elyseaellis
Macrofriendlyfood.com
Some of you may see the title of this episode and be totally on board, knowing that mindset is an important part of the goal-setting process. But some of you may still feel like there’s something else besides mindset, like snacking or dessert, getting in the way of your goals. While you listen to our third “Best Of” episode, I want you to consider that mindset change is the first step to physical change, and reflect on how this revelation can help your journey. So without further ado, let’s get into it.
** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
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For our second “Best Of” episode, I thought I’d bring you back to a past episode of a Live Coaching Session Replay with a client named Katie. If you struggle with body image, this episode will be a powerful listen. Through Katie’s journey, she realized that she can accept herself and still have goals that align with her life and values. So without further ado, let's jump into the coaching conversation with Katie.
** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
Find show notes at bicepsafterbabies.com/257
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As I mentioned in my last episode, I’m taking a break from producing new BAB Radio Episodes for the month of December 2022. Instead, I’m going to highlight some great throwback episodes that are full of golden nuggets to help you in your journey. I’m calling this series, “Best Of” because they really are that great, and sometimes, it takes revisiting familiar concepts multiple times for them to stick.
For today’s “Best Of” episode, I thought I’d bring you back to Episode 181, where I talked all about macros and macro counting: from the new counter to the seasoned tracker, and everyone in between. So, if you’re curious about macros, looking to learn more, or want to get a better idea of how the BAB framework and coaching style differs from others, you’ve come to the right place! So, let’s dive into this throwback episode!
** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
Find show notes at bicepsafterbabies.com/256
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Links:
bicepsafterbabies.com/insider
www.bicepsafterbabies.com/9
www.bicepsafterbabies.com/10
www.bicepsafterbabies.com/42
www.bicepsafterbabies.com/114
www.bicepsafterbabies.com/170
bicepsafterbabies.com/setmymacros
bicepsafterbabies.com/waitlist
bicepsafterbabies.com/roadmap
Today's a big day- I am getting interviewed by my guest, Amber Smith! Listen to this episode to learn all about Coaching Academy, and why transformational coaching is so powerful. We talk about the difference between accountability, coaching, cheerleading, teaching, advice-giving, and transformational coaching. We dive deep into what that looks like, and why it's valuable for both you as a coach as well as the client. So without further ado, let's jump in!
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www.bicepsafterbabies.com/53
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The Conscious Coach Podcast
@itsambersmith
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Happy Thanksgiving! It's Thanksgiving week, and I thought what better topic to put onto the podcast for the week of Thanksgiving than one on bulking? Today on the podcast I have these two very gracious ladies, Katie and Amanda, who will share their experiences going through a bulk. We talk about that kind of normalizing some of the challenges and struggles that happened during this phase. Also some of the awesome things that happen as you go through a bulk. So without further ado, let's jump into the episode with Amanda and Katie.
Find show notes at bicepsafterbabies.com/254
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Links:
www.bicepsafterbabies.com/76
www.bicepsafterbabies.com/9
www.bicepsafterbabies.com/42
www.bicepsafterbabies.com/114
www.bicepsafterbabies.com/170
www.bicepsafterbabies.com/94
www.bicepsafterbabies.com/197
bicepsafterbabies.com/workshop
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In today’s episode, I wanted to break down what people-pleasing is, and how it’s different from being compassionate or caring. Most of us tend to please people, and I want to help you realize when and where this is happening in your life, so you can apply some of the steps I share to moving forward and away from always people-pleasing. So if that sounds like something that would be valuable to you, you, my friend are in the right place.
Find show notes at bicepsafterbabies.com/253
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www.bicepsafterbabies.com/210
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Have you ever thought about becoming a coach? Or, have you wondered what it’s like to be a coach? This episode might be helpful for you. Biceps After Babies’ head coach, Melissa Porter, and I are going to talk about becoming a coach, and help you answer the question, “Should I become a coach?”. Now, let’s dive into this week’s episode!
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www.bicepsafterbabies.com/192
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Welcome back to another special episode of BAB Radio! I thought it would be fun to talk with my husband, TJ, about how I built my business and what that process looked like for the two of us. It’s not all rainbows and butterflies, and my hope is that for those of you who are building a business (or thinking of doing so), it might be interesting to hear about both the hard days and the rewarding days. So, let’s get into it!
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Today I have a special guest: my fifteen-year-old daughter, Kate, on the podcast for the second time! As she gets older, she’s started to understand a little more about the world and how things work. So, let’s dive into hearing Kate’s perspective on raising body-positive teenagers.
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www.bicepsafterbabies.com/39
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Today’s episode is going to be all about my health and fitness-specific hot takes. Just like with any of my “RANT” episodes, I’ll be sharing my unfiltered opinion on certain things. I love these episodes because it gives me the freedom to just talk, and not guard myself so much. SO that’s what we’re gonna do today.
If you enjoy this type of episode, be sure to scroll back and listen to my other “RANT” episodes!
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Today I'm interviewing Caroline Ofenstein. Sometimes, with spirituality, it can get really ethereal and I love that in this episode, Caroline takes some of these ethereal feelings and actually grounds them into practice. As the episode progresses, we talk about intuition and how to listen and trust in yourself. If this is something you could learn from (I think we all could do better with self-trust), then let's dive into the interview with Caroline.
Find show notes at bicepsafterbabies.com/247
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Links:
@carolineofenstein
ccowellness.com
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Today I have Kasey Orvidas on the podcast. She has her Ph.D., and we're going to talk a little bit about her research, specifically how her research dove into the fixed versus growth mindset in the realm of health and fitness. You're gonna walk away from this episode having a good idea about where your mindset is, and some very specific ways you can start to improve it. When you improve your mindset, the results start to improve, too. So without further ado, let's dive into the interview with Kasey.
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Links:
@coachkaseyjo
www.kjocoaching.com
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I have Dr. Megan Rossi on today’s episode. A Ph.D. researcher who has studied the gut and improving gut health, she’s really passionate about helping people eat a wider variety of plants. You’re definitely going to want to tune into this episode, as Dr. Megan Rossi shares a lot of simple, small tricks that you can implement today to improve your overall health, gut health, vitality, and energy. So without further ado, let's jump into the interview with Dr. Megan Rossi.
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Megan’s book
Megan’s questionnaire
Today is a very special episode because I have Cambria Hazard on the podcast, my friend from way back in nursing school. Cambria pitches the idea that if you want something, or have a desire for something, it’s possible. She shares some really amazing stories of her experience with this philosophy, and how it’s manifested for her in life. You’ll also hear about her adventures with her kids and the goals she sets for herself. There’s so much goodness in this podcast episode, so let’s jump in.
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www.bicepsafterbabies.com/228
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Amber’s blog
I thought it'd be fun to record a podcast and talk about some of the lessons my family and I learned while attending the CrossFit Games. And if you don't care a lot about CrossFit, don't worry! This episode is for everyone -- I'll be applying the lessons learned to all fitness journeys and everyday life. Now, let’s jump into today’s episode.
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This will be the last Friday episode for a while. Take a listen to hear why.
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I often get asked, “What makes your program different?”. I think this is a phenomenal question, because there are so many different macro programs out there, and many seem to offer similar products. And I want you to find the best program for YOU! So today’s episode explains why you can’t compare my programs and coaching methods to others’, because how we approach the entire process is entirely different from anyone else.
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Welcome to my FREE 5-Days to a Fitter YOU Challenge! If you're listening and have not signed up, head over to www.bicepsafterbabies.com/challenge and get registered. You literally have nothing to lose! Today is Day 5 which is all about determining your next steps, so you can find success in your journey. Let's do this challenge together and by the end, you'll have a customized plan to fit you, your goals, and your life!
Welcome to my FREE 5 Days to a Fitter YOU Challenge! If you're listening and have not signed up, head over to www.bicepsafterbabies.com/challenge and get registered. You literally have nothing to lose! Today is Day 4 which is all about debunking nutrition myths and helping you recognize what will actually help you move forward with your journey. Let's do this challenge together and by the end, you'll have a customized plan to fit you, your goals, and your life!
Welcome to my FREE 5 Days to a Fitter YOU Challenge! If you're listening and have not signed up, head over to www.bicepsafterbabies.com/challenge and get registered. You literally have nothing to lose!
Today is Day 3 which is all about defeating self-sabotage and getting out of your own way. Let's do this challenge together and by the end, you'll have a customized plan to fit you, your goals, and your life!
Welcome to my FREE 5 Days to a Fitter YOU Challenge! If you're listening and have not signed up, head over to www.bicepsafterbabies.com/challenge and get registered. You literally have nothing to lose! Today is Day 2, which is all about declaring your goal.
*If you are doing the Miracle Scale activity with me while listening to the podcast, just hit pause while you complete your assignments. Let's do this challenge together, and by the end, you'll have a customized plan to fit you, your goals, and your life!
Welcome to my FREE 5-Days to a Fitter YOU Challenge! If you're listening and have not signed up, head over to www.bicepsafterbabies.com/challenge and get registered. You literally have nothing to lose! Today is Day 1, which is all about deciding to Succeed - a crucial step in any journey. Let's do this challenge together, and by the end, you'll have a customized plan to fit you, your goals, and your life!
Today’s another special Friday “I Did It” Series Episode. Sally Haldorson is phenomenal, and we dive right into some deep stuff during this episode, discussing the work she’s done to uncover self-trust and self-worth. After 51 years of battling with these two things, she shares how she was able to turn around and reshape her identity moving forward. From her story, we learn that it’s never too late, and the process can work at any point. So, let’s get to today’s episode to hear Sally’s tips on building self-integrity and trust.
Find show notes at bicepsafterbabies.com/241
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Today’s episode is a Live Coaching Session Replay with a client named Katie. If you struggle with body image, this episode will be a powerful listen. Through Katie’s journey, she realized that she can accept herself and still have goals that align with her life and values. So without further ado, let's jump into the coaching conversation with Katie.
Find show notes at bicepsafterbabies.com/240
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In today’s "I Did It" Series episode, I have Rylie Fisher with me. Rylie actually started coaching with me back in 2016, and she ended up joining MACROS 101 again recently. I can’t wait for you to hear the lessons that Riley shares in this episode, particularly her insights into the idea of “failure” and reframing that all-or-nothing thinking. Let's jump into today’s episode with Riley Fisher.
Find show notes at bicepsafterbabies.com/239
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Some of you may see the title of this episode and be totally on board, knowing that mindset is an important part of the goal-setting process. But some of you may still feel like there’s something else besides mindset, like snacking or dessert, getting in the way of your goals. While you listen to today’s episode, I want you to consider that mindset change is the first step to physical change, and reflect on how this revelation can help your journey. So without further ado, let’s get into it.
Find show notes at bicepsafterbabies.com/238
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In today’s “I Did It” Series episode, I have Melanie Almarez, who went through a reverse while in MACROS 101. If you’re thinking about a reverse, intimidated by the idea, or concerned about how it would work for you, you’ll get so much out of this conversation. Melanie shares about the fear she felt when she started her reverse, how she worked through that fear, and then how she was able to commit to the process and trust it, which ultimately brought her to where she is today. So, let’s get into the interview!
Find show notes at bicepsafterbabies.com/237
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In today’s episode, I’m sharing a Live Coaching Session with Ellie Anne Larsen. You’ll hear us talk about the difference between satisfaction and acceptance, a women's tendency to internalize problems, and, ultimately, what joy means for ourselves. As you listen to this conversation, I want you to be present and answer the questions for yourself and your own journey.
Find show notes at bicepsafterbabies.com/236
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www.bicepsafterbabies.com/102
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Many believe that when something is more complicated, it works better. But in reality, the easier and more fun you can make something, but better results you’ll get. And the same goes for weight loss, which is exactly what this episode is all about. So let’s dive into today’s “I Did It” Series episode with Jenny Jackson.
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One of the most common experiences, as people start to track macros, is that it can feel overwhelming. It can feel surprising and shocking, and I think it’s time to normalize the experience of overwhelm so you can learn how to move past it. This will not only give you better results with macro counting, but it will be so applicable to many areas of your life. So without further ado, let's dive into today's episode.
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Many of us were taught at a young age to cover up the emotions we encounter, through buffering and emotional eating. In today’s “I Did It” episode with Kara Hagberg, she shares her experience of becoming a mother, the emotions that came along with that, and how she dealt with her emotions through food. This is such a fantastic episode, and you’ll hear how Kara released some of her guilt and shame while learning about herself in the process. So without further ado, let's jump into the interview.
Find show notes at bicepsafterbabies.com/233
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Highlights:
- Handling emotional eating (11:53, 14:10, 16:09)
- Being intentional reduces the emotions of guilt and shame (17:08, 22:20)
- Kara’s mental shift and aha moments during MACROS 101 (20:39, 26:21)
- Buffering (25:36)
- We have seasons of our lives, and sometimes you just have to put your head down and just get through some of those hard times (30:17)
- When the student is ready, the teacher will appear (31:49)
Links:
bicepsafterbabies.com/confidence
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For today’s rant episode, let’s talk about carb cycling and intermittent fasting. They’ve both been around for a long time, but I feel like now that it’s in more mainstream conversations, people might wonder if they should give it a shot, and what the benefits might be. I hope that by the end of the episode, we can rule out some misconceptions so that you’re able to make an informed decision about your fitness journey.
Find show notes at bicepsafterbabies.com/232
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Links:
bicepsafterbabies.com/confidence
www.bicepsafterbabies.com/143
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Have you ever struggled to believe in yourself? What about accepting and loving yourself? If you answered yes to any of those scenarios, this episode is definitely for you. On today’s “I Did It” episode, I have Melissa Gregory, who shares her journey and the wisdom that’s come from it. I think many women will find value in her story, so let's jump in.
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Today we’re bringing you a Live Coaching replay from a MACROS 101 Coaching Session. I’ll walk Jennifer through deciding between cutting, reversing, and maintaining. This is a really common question people have as they embark on their journey, and I hope it will help address some of the concerns you might have about making that leap. Now let's jump into the coaching conversation with Jennifer.
Find show notes at bicepsafterbabies.com/230
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Links:
www.bicepsafterbabies.com/76
www.bicepsafterbabies.com/9
www.bicepsafterbabies.com/10
www.bicepsafterbabies.com/42
www.bicepsafterbabies.com/114
www.bicepsafterbabies.com/170
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Today’s “I Did It” guest is Ellen Oates. Ellen is amazing, and in today’s episode, she shares about all the work she’s done, and how it’s had a ripple effect on the rest of her life: her relationships and mothering. Her transformation has been one that started on the inside, and that internal transformation has given her peace in her relationships with others. Let's jump into this interview with Ellen.
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Does the Amber you see on social media really reflect the Amber that I am behind the scenes and in my day-to-day life? Today’s episode is a little different – instead of hosting the podcast, I’m more of an interviewee. Carley, my Integrator, and the rest of the BAB Team share some of the funny quirks I have, fun stories about me, and the preconceived notions they had about me before we met. I hope that, through this episode, you get to know me a bit better on a personal scale. So, let’s get into today’s episode and find out who Amber is I.R.L.
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Do you feel attached to the scale? In today’s “I Did It” Series episode, Eve talks about her relationship with the number on the scale and how she's stopped letting the number on the scale be the only indicator of her worth and progress. She also shares about her beginning stages of weight lifting and her journey to getting her first pull-up. Intrigued? Let’s dive into this episode with Eve Pedersen.
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In today’s episode, I’m interviewing my good friend Dana Welfare. Dana went through MACROS 101 and Coaching Academy before she built her own business coaching women. She’s fantastic, and I’m super excited that you’re going to get to know a little about her story. We’ll talk about mental freedom and unloading the burden of restriction. So without further ado, let's jump into the interview with Dana Welfare.
Find show notes at bicepsafterbabies.com/226
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www.traintosustainwithdana.com
Dana's IG: @train_to_sustain
FB: Dana Welfare
Today I have the pleasure of bringing Carissa Morton onto the podcast. Carissa was the Transformation Content Winner of the last round of MACROS101, and as you listen to this episode, you’ll hear why she had such an amazing transformation. She’s lost 40 pounds since the beginning of her journey, and if that’s something that intrigues you, I invite you to listen very carefully to Carissa’s experience, because her takeaways might not be what you expect. So, let’s jump into the episode!
Find show notes at bicepsafterbabies.com/225
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You might know that running isn’t really my cup of tea. However, I recently ran a Half Marathon with my family, and I wanted to tell you about that experience, share the story behind how I ended up doing it, and some of the takeaways I had. I hope you enjoy this more-personal episode, so let’s jump in!
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www.bicepsafterbabies.com/92
Kristin was one of our clients who did MACROS 101 and Coaching Academy simultaneously and has graduated as a Transformational Coach. In this episode, you’ll hear her story of stepping into that role of coaching and how, through her journey, she was able to set aside the idea that she has to be perfect, and move away from her imposter syndrome, to be able to serve and help her clients. So without further ado, let's jump into the episode with Kristin Tanner for today’s “I Did It” Series episode.
Find show notes at bicepsafterbabies.com/223
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Highlights:
- Reverse and maintenance (7:00, 17:31)
- Imposter syndrome and how to overcome it (8:59, 10:10)
- Mindset and lifestyle shifts (12:36)
- The importance to fuel yourself (14:59)
- Don’t let your fear hold you back (16:10)
- BAB Coaching Academy (17:31)
Links:
IG: Kristin Tanner
bicepsafterbabies.com/cert
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A lot of my content typically focuses on lifting and macros. I am so excited that today on the podcast I have Angie Brown, a physical therapist and owner/founder of Real Life Runners, where she coaches runners to feel and perform their best. Whether or not you’re a runner, the things we talk about today are applicable to so many aspects of life and training. So let's dive into that interview with Angie Brown.
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Podcast: Real Life Runners with Angie and Kevin Brown
Real Life Runners Website
IG: @realliferunners
FB: Real Life Runners
In today’s “I Did It” Series episode, I have Casey Wright on the podcast. She shares so many words of wisdom about patience, showing up for yourself and self-integrity, and what the process really takes. I’m really excited about today’s episode, so let’s jump right in!
One of my favorite takeaways is how Casey shares about creating rules around how it’s ok to not be perfect. What’s yours?
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Today on the podcast, my guest Aubryann and I discuss eating disorders and the shame associated with them. The more we can destigmatize and talk about these experiences, the more we’ll be able to support others in getting the help they need. I’m really excited for you to get to listen to Aubryann to hear her story of healing, the “aha” moment and breakthroughs she had, and the things that she's learned from her journey. So let's hop into the episode with Aubryann DeMartino.
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For today’s “I Did It” Series episode, I have Maureen Szente, a 41-year-old Special Ed teacher and mom of 3 kids. In this episode, we talk a lot about how changing your nutrition can be the key to getting off the cycle of feeling like you always have to eat a little bit cleaner and eat a little bit less. Maureen also shares a great response to people who don't understand why she's putting so much effort into her goals. So without further ado, let's dive into the interview with Maureen Szente.
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IG: @macros.with.maureen
Today’s episode is from the different perspectives from the wonderful women that are on my team. They’ll share their insights about work-life balance, and talk about what they’ve discovered and some of their takeaways. You’ll notice how varied their perspectives are, and I hope that you’ll walk away with lots of ideas from the intelligent, successful women whom I get to work with every day. So without further ado, let's hear from Team Biceps After Babies and their words of wisdom as it pertains to work-life balance.
Find show notes at bicepsafterbabies.com/218
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Links:
bicepsafterbabies.com/becomeacoach
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I have Tara on the podcast today for our “I Did It” Episode. She’s going to share her amazing story about losing 90 pounds, the mental aspects of her journey, and the belief-shifting she experienced. We also talk about the Coaching Academy, and how she learned to elicit and shift clients’ beliefs on a transformational level. So if that's something that you're interested in, join me in today’s episode with Tara Linerode.
Find show notes at bicepsafterbabies.com/217
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bicepsafterbabies.com/3
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Today I’m bringing a live coaching session that we did inside of MACROS 101 onto the podcast. Laura and I talked about self-sabotage and discovering your Big Why. We also chat about the comparison trap, training for different body types, and seeing your body in a way that’s different than how others see you. If any of that intrigues you, or you want more insight into my style of coaching, this episode is for you! Let’s dive in.
This manner of coaching is similar to what I teach in Biceps After Babies Coaching Academy, where I help teach coaches how to dive deep, get big with their questions, and help clients discover what’s really keeping them stuck so they can see transformational change.
Find show notes at bicepsafterbabies.com/216
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Links:
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bicepsafterbabies.com/45
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Today on the podcast we have Jordan Greenfield. She shares her story about going from hyperthyroidism (Graves' Disease) to hypothyroidism and her experience of losing weight and regaining it multiple times. She also talked about her “aha” moments and realizations after joining MACROS 101 that led her life to be more successful. So let's dive into Jordan’s story.
“Success doesn't just mean losing the weight, but losing the weight and keeping it off.”
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Today you’ll hear from some of our BAB Coaching Academy Alumni. They share the journey they went through to be able to serve clients on a transformational level, and the lessons they learned inside the Coaching Academy. Each of these women started with a desire. They took action, joined The BAB Coaching Academy, and saw themselves transform. That’s how you make changes– and when you transform, you’re able to transform others.
Find show notes at bicepsafterbabies.com/214
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Links:
bicepsafterbabies.com/becomeacoach
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Are you someone who struggles to believe in yourself? In your success? In your results? To believe that you can improve? If these questions hit home for you, then this “I Did It” Series episode is for you. Listen to what Tina has figured out about herself, and the “Aha” moment she has later in the episode. You might just find you’re starting to believe in yourself, too. So without further ado, let's jump into the interview.
Find show notes at bicepsafterbabies.com/213
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When I ask women what their goals are, or what they’d like to achieve, many bring up words like “lean” and “toned” as their goal end result, but they’re not sure what the process is to get there. So, if that’s a goal of yours, today’s episode is going to be very valuable to you!
Find show notes at bicepsafterbabies.com/212
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Comparing yourself to a former version of yourself can be just as detrimental as comparing yourself to somebody else. Today on the podcast I had Joy Jones join me. She shares her story of some fantastic results after going through MACROS 101, but she also talks about some difficulties she had through her reverse, maintenance, and then a medical issue that came up. I think many of you will find value in the episode and realize that sometimes, the things that can make the biggest change in your journey are not crazy and loud and overt, but really small and simple. So let's jump into this week’s “I Did It” Series episode with Joy Jones.
Find show notes at bicepsafterbabies.com/211
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In today’s episode, I’m joined by Natalie Dulaney and Heidi Bollard from Butter Your Macros. We each share stories about times when we’ve decided quitting something was the best decision to make. As you listen to the episode, you’ll learn about the balance between doing hard things, and knowing when it’s time to quit. So without further ado, let’s get into it!
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On today’s “I Did It” Series episode, my guest, January Rizzo, and I discuss some of the beliefs people are taught at a young age that they hold through their lifetime. You’ll hear how January released some of those beliefs, and how it’s brought her to the mindset she’s in today. I’m so excited for today’s episode, so let’s jump right in!
Find show notes at bicepsafterbabies.com/209
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@januaryhartrizzo
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The scale, and a person’s relationship with it, is one of the top things that I see inside MACROS101 preventing women from getting the results they want. Whether it’s from cultural conditioning, experiences from our childhood, or something else, we have prescribed way more meaning to the scale than what it actually measures. Improving your relationship with the scale will be monumental in your journey, so let’s dive into today’s episode!
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In today’s “I Did It” Series, we have Audra Davis, and we talk about some of her major breakthroughs and transformations, as well as the idea that when you’re ready for that next step, life will bring things to coalesce around you. So whether you’ve dealt with chronic illness, negative mindset, boundary issues, or something else that you view is standing in your way from the results you want, you must tune in to today’s episode! I guarantee you’ll find some value in it – so let’s jump into the interview with Audra Davis!
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SOAKSTREAM
Today on the podcast, I have Jess Toolson, co-founder, and CEO of Mixhers. We chatted about her health and fitness journey, and then her experience starting and growing her episode. If you’ve ever felt stuck, like nothing’s going your way even though you’re putting in all of the effort, I think you’ll find this episode will bring lots of value to troubleshoot your own fitness journey. So without further ado, let's jump into the interview with Jess Toolson!
PS - if you liked today’s episode, be sure to listen to last week’s episode (Number 204, linked below), where I interviewed the other co-owner of Mixhers, Cody Sanders.
Find show notes at bicepsafterbabies.com/206
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bicepsafterbabies.com/204
In today’s episode, my guest, Gaya Musraca, shares her journey of discovering macros, lifting, and the reason behind her lack of energy. She shares how fixing this changed her life, and set her on a new path that she had never expected. This episode is an amazing one, so let’s just jump right in.
Find show notes at bicepsafterbabies.com/205
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Gaya’s IG handle: @being.lady.gaga .
Today on the podcast, I had the pleasure of interviewing Cody Sanders, co-owner of Mixhers. We talked about hormones, its relevance to the health and fitness industry, and how understanding hormonal health can help us support the goals we want to achieve. There are so many awesome takeaways from today’s episode that will provide tangible steps to take to help support your hormones. So without further ado, let's jump into the episode with Cody.
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Your Big Why is what I call the real reason and driving force behind the goals we set for ourselves, and when we get clear on what our values are, it helps us to make sure that we're setting goals that are aligned with where we are, what matters to us, and what we want to do with our lives. In today’s “I Did It” Series episode, I wanted to share Beth’s story because, through some deep digging, she was able to land on a much more motivating “Big Why” than what she initially thought, and I think many of you will find value in this process. So let's jump in!
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Today we have a recording of a super powerful Live coaching session we recently had. I helped Shelly uncover her self-sabotage and why it’s been manifesting. The amount of feedback that I’ve gotten from women who listened to this coaching conversation has been extraordinary. So many women have seen themselves in Shelly, so I thought I’d put the recording onto the podcast to help it reach even more women. Can you relate to Shelly, too?
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If you’re in your 50s, or you haven’t ever lifted before and feel a little intimidated, or maybe you struggle with all-or-nothing thinking, this episode is going to be for you. Our guest, Karen Pickett, gives some wise tips about how to get through those different phases and work through issues that come up. I'm just so excited for you to hear the wisdom that's come from her as she's gone through her journey. So let's jump right into today’s “I Did It” episode!
Find show notes at bicepsafterbabies.com/201
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After interacting with people all this last week in the Challenge, this element of feeling stuck is one that I heard over and over again. So today’s episode is about why you feel stuck, and what to do about it. I know many would resonate with this topic, and if you are one of those, what are you waiting for? Let’s dive into today’s podcast episode.
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On today’s “I Did It” episode, I chatted with Sarah Clark about her journey from being a macro dieter and how she moved into becoming a macro scientist. She shares how MACROS101 and the Coaching Academy helped change her perspective, and thus changed her results and helped bring balance in her life. So without further ado, let’s jump in with Sarah Clark!
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On today’s “I Did It” episode, Tiffani Peterson shares what can happen when you start to ask yourself better questions. We also talk about knowing the difference between a belief and a fact, and how doing the mental work prepares you for challenges that might come along the way. If you’ve always chased after confidence thinking it’ll come after you do X, Y, and Z, you’ll find a lot of value in today’s episode. So let’s jump into the interview with Tiffani Peterson!
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Today’s podcast features the one and only Elyse Ellis! Elyse shares her entire journey with me in this episode, including how she found macros, her experience with the macro phases (cutting, reversing, maintaining, and bulking), and what she’s learned along the way. She drops so much awesome knowledge and insight, and I think many of you will find it valuable. I’m really excited for you to listen to this one, so let’s get started!
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@elyseaellis
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In today's episode, "I Did It" guest Anita Peters shares her personal experiences and breaks down stereotypes such as a history of weight loss surgery, hyperthyroidism, and menopause. Anita also shares how she hasn't let any of those factors stop her from moving forward and reaching her dreams. So if you want to witness how you can be successful at any age, dive into today's episode!
Find show notes at bicepsafterbabies.com/196
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Today on the podcast, we have something a little special. I was recently interviewed on the podcast Your Nutrition BFF by Lauren Papanos. She brought me on to talk about self-sabotage, where it comes from, why it manifests in our life, and some ways we start to fix it. I’m excited for you to listen to today’s episode, so let's jump right into it!
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We all know "comparison is the thief of joy" but it's also a natural human instinct. Today’s podcast episode is jam-packed with thought-provoking concepts that will help you ditch comparison.
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I'm excited for you to listen to this coaching conversation from inside MACROS101 with Tiffany. She struggled with this idea that I think many will find relatable: That she’s a mess, and that she keeps trying and failing. In this coaching session, we redefined what success means, and how the principles of resistance and acceptance are tied to our happiness. We even touch on self-sabotage and reverse dieting. So without further ado, let’s jump in!
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In today’s “I Did It” Series episode, I talk with Lindsey Rahn about becoming a coach and what that experience has looked like for her. She shares how her body has actually attracted clients to her in a way that she didn't even think about when she first started. I think there will be a lot of takeaways for you while you listen. So, let’s dive in.
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Lindsey Rahn Fitness
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Today I'm talking through the 10 things that I wish that I had known when I started counting macros. I hope this list will help you reflect on your macro journey, the decisions that you're making, and answer questions that you might have. So let's jump into it.
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Kimberly Jamett shares her story of how she's been able to let go of All or Nothing thinking and figure out what works for her. She shares a really fun analogy about her curly hair that I think will hammer home this idea of being able to look at all things like a scientist. So let's jump into this week’s bonus episode with Kimberly Jamett!
Find show notes at bicepsafterbabies.com/190
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Listening to someone else get coached allows you to become objective and see things more clearly; being a part of group coaching not only teaches you how to ask yourself the right questions, but it can also make you feel less alone in your journey. My goal, as you listen to today’s live coaching replay, is for you to walk away with nuggets that you can apply to your own journey. So, let’s dive into today’s episode!
Find show notes at bicepsafterbabies.com/189
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In today’s “I Did It” episode, I chat with Martilyn Neilsen about mindset and beliefs. We discuss why women are hard on themselves and how to shift those beliefs. So without further ado, let’s get to it!
Find show notes at bicepsafterbabies.com/188
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No matter what phase you're in, consistency is a never-ending quest. In today's episode, I share three specific ways for you to improve upon it. So, if you struggle with consistency in any area of life, this episode is going to be valuable for you. Let’s dive in!
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In today’s “I Did It” Series, we have Amanda Sussman, who went through an intentional maintenance phase for almost an entire year. In the episode, we discuss how her experience was, what maintenance provided for her goals and journey, and any fears she encountered along the way. She also shared three great tips that will help you all embrace intentional maintenance, too. I’m so excited for you to hear from Amanda, and hopefully, apply it to your own journey to see what intentional maintenance can do for you!
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I am so excited about today’s conversation, as this is a subject I get asked about a lot. Liz Wosman is both a vegetarian and a successful macro counter. She’ll share about her journey, the ways she was able to be successful, and how vegetarianism and macros can work in harmony together. So without further ado, let's jump into the interview.
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@macrogradon
In today’s Friday Bonus episode, we have Katie Boyack, whose story I believe many will relate to. Her life changed during the pandemic in ways she didn’t expect, and it made her feel out of control. After joining MACROS101 in September of 2020, she learned more about this idea of control and how stepping out of her comfort zone would help her reach new levels of personal development. I think you’ll learn a lot from Katie’s story as she shares it with us today. So, let’s jump in.
Find show notes at bicepsafterbabies.com/184
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Back on the podcast today I have two of my very favorite people in the whole world: Natalie Dulaney and Heidi Bollard. We talked specifically about what our pregnancy and motherhood experiences were like, and what they taught us. Our experiences have all been completely different, and yours will be as well, and that’s 100% ok! So, let's get into it.
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https://www.butteryourmacros.com/the-butter-dish
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It’s Friday! And I’m pleased to welcome Sara Ryerson onto the podcast. Sara has an amazing story to share, and I think you’re going to just love it and resonate with it on a deep level, because of how she shares her experience. She dealt with an unexpected pregnancy and has experienced transformations both before having a child and after pregnancy. So let’s get into today’s “I Did It” episode.
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@mrs.Sara.ryerson
I am so stoked about today’s episode - it’s aaall about macros and macro counting, and is full of golden nuggets for everyone: from the new counter to the seasoned tracker, and everyone in between. So, if you’re curious about macros, looking to learn more, or wanting to get a better idea of how the BAB framework and coaching style is different from others, you’ve come to the right place! Let’s get into it.
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In today’s “I Did It” episode, I'm bringing you, Kristie Goode. In her mid-40s, she came into MACROS101 and saw such an evolution – I’m excited for her to share about her journey with weight training, her reverse diet, and the mental shifts she acquired during the process. So without further ado, let’s dive into today’s bonus episode!
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I truly believe that what you’re able to create in life is directly proportional to your ability to set and achieve goals. As you listen to this episode, my hope is that you start to understand why this is, and how you can improve upon this complicated relationship. I’ll be reviewing my 2021 goals at the end of this episode, and sharing which ones I did or didn’t hit, before sharing what my goals are for the New Year. So, let’s get into it!
Find show notes at bicepsafterbabies.com/179
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This week, we’re returning to the “I Did It” Series with Marla Hannig. I love Marla’s story because she shares situations that many people will resonate with, and hopefully be inspired by. We talk about her fabulous experience with maintenance and some amazing life lessons she learned in her fitness journey. Many of you missed my Friday's special Bonus Episodes, so I’m bringing them back! And remember: If someone else can do it, you can as well.
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Happy New Year! As we start 2022, I'm feeling reinvigorated and excited to get back into recording new podcast episodes. There are a lot of awesome episodes coming out this year, and I can’t wait to dive into them in the coming weeks. I hope you’re excited as well!
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On our fourth and final “Best Of” episode, I’m bringing you back to an episode that is one of the core principles that I coach, which is how believing in one's success is inevitable. I live my life from the perspective that my success is inevitable. You will hear me sharing how that perspective and that belief shifts so many things for me. Now, let’s dive in.
** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
Find show notes at bicepsafterbabies.com/176
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Dealing with failure is such an important life lesson. Whether you’re looking at failure through the lens of your fitness journey or another aspect of your life, if you can reframe the way you think about it, your life can benefit in so many ways. In our third “Best Of” episode, we’re going to revisit the conversation of why failure doesn’t exist. Now, let’s get into it.
** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
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Monica Packer's About Progress
Carol Dweck's book: Mindset
For our second “Best Of” episode, I thought I’d bring you back to an episode where I emphasized that fitness is about way more than just “being fit”. It's about helping women to achieve. It's about accepting responsibility and stepping into your power to create the results that you want, not getting held back by your brain and the beliefs that you choose to cling to. So, let’s dive in.
** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
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As I mentioned in my last episode, I’m taking a break from producing new BAB Radio Episodes for the month of December 2021. Rather, I’m going to highlight some great throwback episodes that are full of golden nuggets to help you in your journey. I’m calling this series, “Best Of” because they really are that great, and sometimes, it takes revisiting familiar concepts multiple times for them to stick.
For today’s “Best Of” episode, I thought I’d bring you back to Episode 51, where I talked all about the questions we ask ourselves. This is something that I do a lot in my coaching -- Help walk clients through asking themselves better questions. Hopefully, this episode is fun and informative, and you’ll be able to apply it to your journey. So, let’s dive into this throwback episode!
** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.
Find show notes at bicepsafterbabies.com/173
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Given the title, “Why I’m taking a break”, you might have some questions about what’s going on. So, let’s dive into the episode to break down what you can expect over the next few months.
Find show notes at bicepsafterbabies.com/172
I'm bringing my friends, Lauren and Kelly, from SISSFiT onto the podcast today. They’ve created a company and app that helps women have fun while doing cardio while being coached through the whole process. In today’s episode, we had a great conversation about comparison with our former selves, and that maybe cardio doesn’t have to be boring. So without further ado, let’s get into it!
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@siss_fit
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I am so excited about this conversation today, as this topic might be the missing piece in so many women’s journeys-- and I think we need to dive a little bit deeper into our questioning to try to figure it all out. So without further ado, let’s dive in.
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Reverse Freebie Download
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In today’s episode, Erica shares about how to rationalize and set goals with regard to your values and what’s important to you. This kind of understanding will be a powerful shift in your journey So, let’s dive into the interview with Erica Theide.
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This episode is going to be a little bit different than most-- I’ll be recording my typical week in this podcast. Hopefully, you find it enjoyable, somewhat fun, and give you a little bit of insight, too. Enjoy!
Find show notes at bicepsafterbabies.com/168
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Today I'm answering your questions in terms of working out and lifting. Hopefully, it will give you some things to consider in terms of your workouts and how to make them more effective. I also share what you can get in my FREE masterclass workout program. Ready to learn? Let’s dive in.
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Today I'm going to share my supplement routine, and it may surprise some of you. If you haven't listened to episodes 60 and 61, I suggest going to those after this episode, as I give a lot more context of where supplements fit in your journey, and what supplements you can or should take. But before you head over to those episodes, let's dive into today's podcast.
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Today I have my friend Marci Nevin on the podcast. A lot of people are working on developing their self-trust, so I think this will be a really fun topic. Let's get into it!
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Marci Nevin
Decades of Strength
Today we're going to dive into some valuable things that you can directly apply-- how you speak to yourself can create a powerful shift in your journey in the long run. I'm sure you've already read today's episode title, so let's just get into it.
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I am so excited for you to hear from my friend, Lynn, in today’s episode. As a leader in her field, she’s going to be able to help you look critically at your current stress levels and give you tangible takeaways on how to bring those levels down. So without further ado, let's hop into the episode with Lynn.
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Connect Flow Grow
Today on the podcast we discuss three mindset shifts that make weight loss, or your goals, easier. You can apply these shifts to support literally any goal that you have! So without further ado, let’s dive into today’s episode!
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I’m so happy to bring one of my sisters, Rachel Coons, onto the podcast today. Rachel’s on Instagram, where she shares all about putting dinner on the table, and tips for making that realistic and doable for everyone. I believe that what most of us want to find in our journeys is moderation, and hopefully, today’s episode will grant you some insight and takeaways on how to do that. So, let's hop into the episode with my sister, Rachel Coons.
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This week I’m sharing another live coaching session with a client of mine, Laurie. I wanted to put this coaching session on the podcast because I think the issues Laurie experienced are things we can all relate to in some way. We get into the nitty-gritty of what was really going on with Laurie, discover difficulties that Laurie hadn’t realized herself, and then work through them together. I think you will really enjoy today’s episode, so let’s get into it.
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On today’s Friday bonus episode, I’m interviewing one of my awesome clients, Leah Edgley. We chat about how Leah has added more calories while seeing more results, and how she mentally manages weight fluctuations. If you’ve ever been stuck in the cycle of doing more exercise while eating less and less, this episode is for you!
Find show notes at bicepsafterbabies.com/159
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Today I am going to share one of my live coaching sessions, where you’ll get a glimpse into how I coach. You’ll hear me get into a deeper level with the person I’m coaching, to figure out what’s actually keeping them stuck, and how to take steps to move forward. So, if you’re someone who struggles with consistency, this episode is for you!
Find show notes at bicepsafterbabies.com/158
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Links:
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I have a very special surprise Sunday podcast for you! Today I wanted to chat a little bit about what MACROS 101 is, what it does for people, and who it’s for. So if you’re on the fence about joining, curious about what makes it different from all the other programs out there, or just excited to hear about what’s ahead in MACROS 101, this episode is for you!
We are opening the doors to MACROS 101 for the last time in 2021 on August 30th!
Find show notes at bicepsafterbabies.com/157
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Links:
https://bicepsafterbabies.com/80
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I’d like to introduce you to Shari Brasel for this week’s Friday bonus episode! We talk about bravery and how Shari has stepped into this brave version of herself, and the difference MACROS 101 has made in her life. I’m really excited about this one because I know that there will be women who resonate with Shari’s story, and hopefully, you can see yourself overcoming big things as well. Now, let’s jump in!
Find show notes at bicepsafterbabies.com/156
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Links:
bicepsafterbabies.com/challenge
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In today’s Friday bonus episode, we have Nadene Hinkins, who is a 61-year-old MACROS 101 alumnae who joined the program curious as to whether it would work for someone her age who has had a hysterectomy. She shares about her fitness journey and how her mindset has changed from a place of doubt to one of success. I’m excited for you to give this one a listen!
Find show notes at bicepsafterbabies.com/155
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Link: bicepsafterbabies.com/challenge
This week’s episode will help give you ideas on how to build a strong foundation in your fitness journey, and thus build your own success. I also talk about what to expect in the upcoming Five Days to a Fitter You Free Challenge, and MACROS 101. So let’s get to it!
Find show notes at bicepsafterbabies.com/154
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Links:
bicepsafterbabies.com/challenge
bicepsafterbabies.com/waitlist
www.bicepsafterbabies.com/28
I'm honored to introduce you all to Alice on the “I Did It” Series today. As she shares her story, I think a lot of you will find that you relate to her journey and hopefully, it will give you hope and insight into what’s possible for you on the other side. This is going to be really fun, so let’s get into it!
Find show notes at bicepsafterbabies.com/153
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Highlights:
- Differences between a macro dieter and a macro scientist (2:27, 9:11)
- The difference between learning something and applying it (3:47, 7:58 )
- What to expect in Macros 101 (9:53, 22:17)
- Identity shift and discovering the empowered self (10:36, 11:43, 16:57, 20:49)
- Macros 101 community (14:12, 15:15,16:57)
- The power of being able to help someone believe in themselves (18:23)
- How coaching can only happen when vulnerability and openness happens (19:19)
- Free five days to a fitter you challenge (22:50)
Links:
www.bicepsafterbabies.com/124
bicepsafterbabies.com/challenge
Today I’m back with another rant episode. This is something that I’ve been thinking about a lot recently, as I’ve been interacting with my clients, social media audience, and friends. It’s a topic that’s been recurring so frequently, I thought it would be important to discuss it on the podcast. I’m sure you’ve already seen the title of the episode, so let’s jump in.
Find show notes at bicepsafterbabies.com/152
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Links:
www.bicepsafterbabies.com/102
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In today’s Friday bonus episode, we have Anna Crosby, who shares about the tough choices she’s had to make throughout her fitness journey, and the life that she created for herself. I’m really proud of the decisions she chose to make, and I hope that after listening to today’s “I Did It” series, you’ll walk away knowing that you can do this in your own life, too. So let's dive into the interview.
Find show notes at bicepsafterbabies.com/151
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Highlights:
- Mindset shifts (4:54)
- How physical shifts if not accompanied by internal shifts don’t last (10:07)
- What’s in store in Macros 101 (11:14)
- What coaching can be really like (15:45, 24:19)
- Alcohol and macro counting goals (17:17)
- Being in control in making choices that are aligned with the outcomes that you want to create( 19:18, 22:11, 23:12)
- Just keep tracking (26:03)
Links:
bicepsafterbabies.com/waitlist
This week I dive into the topic of hiring an effective coach, and how to make sure that you’re getting a return on your investment. Inspired by a listener’s question, we’ll dig a little bit deeper as we go through today's episode.
Find show notes at bicepsafterbabies.com/150
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Highlights:
- Coaching: Its pluses and its minuses (5:38)
- How to know when you need a coach? (7:33, 10:29)
- Coaches cannot guarantee your results (12:41)
- Definition of a coach (14:30)
- It’s not all about what you know but it’s all about what you apply (14:30)
- What to look for in a good coach? (23:59, 26:56, 29:39, 31:25, 34:53, 36:40)
- How to know if a coach has actually been helpful in identifying self-sabotage when being coached? (37:24)
- The transformational coach (44:45)
- How to know when you should fire a coach or switch coaches or be done needing coaching (47:56, 51:12)
Links:
bicepsafterbabies.com/waitlist
bicepsafterbabies.com/cert
www.bicepsafterbabies.com/146
I'm coming at you with another Friday bonus episode, where Mandy Boland talks about being diagnosed with breast cancer, experiencing weight gain, and ultimately, her propulsion into MACROS 101. I’m really excited to share this episode and Mandy’s transformation with you this week!
Find show notes at bicepsafterbabies.com/149
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Highlights:
- What’s in store in Macros 101 (1:32, 12:09)
- How important tracking and balance is (9:48, 18:00)
- Progress can still happen even if we age (14:36, 20:46)
- Being plant-based while doing macro counting (11:20, 13:03)
- Lifting with macro counting (13:32)
- Mental shifts while going through Macros 101 (15:41)
- You can get your best self back even if you encounter huge medical changes (20:04)
Links:
bicepsafterbabies.com/waitlist
Today's episode is a fun one. We’re going to go through ten myths that’re making your fitness journey more difficult. Now, let’s get to some myth-busting.
Find show notes at bicepsafterbabies.com/148
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Highlights:
- Myth No. 1 You can’t count macros if you’re a vegetarian or a vegan (2:20)
- Myth No. 2 Macro counting is a new fad diet (10:23)
- Myth No. 3 You have to hit your macros perfectly in order to see results (14:38)
- Myth No. 4 You have to eat over 140 grams of protein to be successful (21:40)
- Myth No. 5 You don't/ can't eat nutrient-dense food while counting macros (25:03)
- Myth No. 6 You have to weigh everything (29:13)
- Myth No. 7 Going under your macros is better than hitting them (31:24)
- Myth No. 8 Counting macros is restrictive (33:01)
- Myth No. 9 Counting macros is only for weight lifters or women who are lean (37:18)
- Myth No. 10 You have to eat low fat (42:33)
- What’s in store in Macros 101 (19:55, 20:47, 31:24, 35:57)
Links:
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www.bicepsafterbabies.com/65
www.bicepsafterbabies.com/144
www.bicepsafterbabies.com/34
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In today’s “I Did It” Series, we have Anna Meinhardt who, at the age of 45, went through MACROS101 and was able to achieve her fitness goals. She is living proof that anything is possible, no matter your age. So let’s dive into today’s interview!
Find show notes at bicepsafterbabies.com/147
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Highlights:
- Pacifying the noise in one’s head (5:01, 6:23)
- What got you here won’t get you there (8:36)
- Be coachable (9:41)
- Importance of tracking and using your data (12:25)
- Have that scientist mindset (12:25 )
- Your goals are possible (24:10)
- What works for one person may not necessarily work for you (15:33)
- The biggest person to trust is YOURSELF (16:18,16:22, 18:46)
Links:
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Maybe you have a goal, have worked to achieve something, and then have family, friends, or loved ones that are unsupportive, jealous, or work to sabotage you in the process. How do we deal with that? How do we manage that? This is an excellent topic to discuss, so let’s dive in.
Find show notes at bicepsafterbabies.com/146
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Highlights:
- Understanding the Why (3:03)
- The root of why others feel threatened when you succeed (3:43)
- Two ways you can experience someone else's success (8:31)
- Tip no. 1: Celebrate your own success (17:46)
- Tip no. 2: Find a community that celebrates your successes (17:46 )
- Tip no. 3: Communicate your goals with those that you love (23:15)
- Tip no. 4: Evaluate how important growth is to you (27:44)
- Tip no. 5: Become a better climber (29:00)
- Confidence In Your Numbers (31:10)
Links:
bicepsafterbabies.com/confidence
Today is the start of our Friday bonus episodes, where I talk to MACROS101 alumnae and learn about their personal fitness, health, and weight loss journeys! We’re kicking it off with Shaelie, who’s dealt with PCOS and has experienced transformations both before having a child and after pregnancy. I'm so excited for you to hear Shaelie's story.
Find show notes at bicepsafterbabies.com/145
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Highlights:
- Beneficial tools in Macros 101 (13:45, 14:51)
- Shalie’s postpartum weight loss journey (18:13, 26:38, 28:31)
- One’s success is inevitable (20:10)
- How tracking is important (21:54)
- The need to prioritize what’s important to us (24:06)
- Listen to your body rather than your fear (30:56, 34:07)
- Internal transformation (34:07, 35:43)
- Confidence In Your Numbers (40:32, 42:30, 48:27)
Links:
bicepsafterbabies.com/confidence
Today on the podcast I have Jody Moore, Master Certified Life Coach, where we chat about her relationship with the scale, food, and her body. She explains how her fitness journey provides an opportunity for her to take the coaching she does with her clients (mental and emotional), and apply similar coaching to herself with fitness. I’m excited for you to join us as we answer the question, “Is it ok to have a goal to change your body?” So let’s get into it!
Find show notes at bicepsafterbabies.com/144
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Highlights:
- Benefits from coaching (6:35, 40:52, 41:35)
- How goals we set bring up the opportunity to strengthen ourselves mentally & emotionally (8:31)
- The power of our thoughts (10:35)
- Difference between needing to change and wanting to change one's body (11:34, 13:10)
- Dealing with the scale (17:57, 20:56, 27:28)
- There are many goals you can set around nutrition (24:36)
- Moderators vs. abstainers (29:36, 30:39, 31:12 )
- Adding things in rather than subtracting things (37:36)
- Consistency (38:58)
- Confidence In Your Numbers (45:06, 46:50, 48:27)
Links:
@jodymoorecoaching
bicepsafterbabies.com/confidence
In today’s episode, I discuss the difference between calorie counting and macro counting. You’ll walk away understanding the hierarchy of nutrition and how you can benefit from paying attention to macronutrients. If you’re looking to feel more balanced with your food choices, remove the morality of food, and make nutrition something that is both enjoyable and sustainable, this episode is for you! So let’s dive in.
Find show notes at bicepsafterbabies.com/143
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Highlights:
- Macro Counting (3:19, 40:27, 52:45)
- Macros 101 (4:21, 44:04)
- Calories and the three main macronutrients (7:52, 10:09, 16:55)
- How the hierarchy of nutrition impacts your body composition (11:43)
- Fat, carbohydrates, and protein (17:43, 20:17, 22:20)
- Reasons why paying attention to macronutrients is so beneficial (25:14)
- No. 1: Macro counting helps you maximize fat loss and minimize muscle loss (26:32)
- No. 2: Macro counting helps you to keep your food choices balanced (33:25)
- No. 3: Macro counting helps to remove food labels, the morality of food (36:58)
- No. 4: Macro counting is both enjoyable and sustainable (50:17)
In today’s episode, I was joined by two of my favorite people, Heidi and Natalie from Butter Your Macros! We always have such awesome conversations, so I thought we would just sit down, hit record, and talk. We discussed everything from how our relationships formed, to CrossFit, to some recent struggles that both Heidi and Natalie have had in terms of their aesthetics and goals. If you want to know why weight loss doesn’t actually make you happy, this episode is for you.
Find show notes at bicepsafterbabies.com/142
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This week I spoke with my friend, Andrea Allen, who is a core and Diastasis Recti expert. We chat about what the core actually does, what Diastasis Recti is, and how to know if you have it. Even if you’re not experiencing Diastasis Recti, Andrea breaks down why you’ll benefit from learning to activate the pelvic floor and strengthening your core. So let’s get to it, so you can walk away knowing how core strength helps with all daily activities AND those gains in the gym!
Find show notes at bicepsafterbabies.com/141
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We are diving into a topic today that I get asked about all the time: Macros and Pregnancy. Whether you’re planning on getting pregnant, currently are pregnant, or just here to learn another aspect of macros, welcome! In today’s episode, I talk about how macros can be combined with pregnancy in terms of safety, the differences between the trimester phases, how to adjust your macros while pregnant, and supplements. So, let’s get into it!
I am not a doctor. If you're pregnant or planning on becoming pregnant, please always discuss your nutrition plans and goals with YOUR provider
Find show notes at bicepsafterbabies.com/140
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Most people understand that moving their body plays an important part in their health and fitness. What’s often misunderstood, however, is how to make sure your workout supports the goals you’ve set. While there’s nothing inherently wrong with workouts not aligning with your ambitions, it can be frustrating to put time and money into something that’s not moving you toward your aspirations!
In order to prevent you from spinning your wheels, I wanted to discuss the most common mistakes I see women make when choosing a workout plan. Awareness is the first step toward change, so hopefully, you’ll walk away from this week’s episode understanding how to better choose a workout plan that is both effective and enjoyable. So, let’s get into it!
Find show notes at bicepsafterbabies.com/139
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There are a lot of myths out there in terms of weightlifting, especially with females lifting weights. You’ve probably heard of them, seen them on social media, and maybe even internalized them yourself. In today’s episode, I talk about some of the most common misconceptions and myths I hear about weightlifting, and talk them through with you. So, let’s do some myth-busting!
Find show notes at bicepsafterbabies.com/138
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Many people are nervous to start lifting weights, and I get it. Maybe you’re afraid of hurting yourself, you don’t want to get “bulky”, or you don’t think it’s right for your goals (Spoiler: Unless your goal is to literally just stay in bed all day, weight training WILL support your goals).
If one of these reasons sounds like something you’ve said to yourself, this episode is for you. We're going to talk about one of my favorite topics today, which is lifting weights.
By the end of this episode, you’ll have the information that you need to make a good decision for your journey and the goals that you're wanting to hit. It's also a great listen for those wanting some talking points when helping others understand the value of weightlifting and why it’s such an important part of your programming.
Find show notes at bicepsafterbabies.com/137
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On this week’s episode, I chat with Danya Douglas Hunt, a former Olympic Athletic Therapist & Strength and Conditioning coach turned multi-passionate entrepreneur, about all things mobility. She explains that, through the lens of mobility and its effect on our health, we better understand the overall themes of consistency, forward progression (not perfection), and supporting your whole body for graceful aging and movement.
Mobility is for anybody who wants to age gracefully and continue to perform daily acts of living. It’s not just for somebody who wants a deep squat, or someone who dreams of lifting a ton of weight.
So, if you are someone who moves your body at all during the day, this podcast episode is for you!
Find show notes at bicepsafterbabies.com/136
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Darci has such an amazing story that I am so excited for you to listen to on the podcast today. If you want to hear a story that has all of the things: drug addiction, homelessness, losing her kids, eating disorders, shame, and wraps up with a happy ending, this is what Darci shares. By Darci sharing her story vulnerable and honestly, it allows us to get a perspective that maybe you hadn't ever considered before.
Find show notes at bicepsafterbabies.com/135
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On this week’s episode, I interview Lindsey Mathews for a second time! When she first was on the podcast (Episode #22), she talked about her time as a fitness competitor in the bodybuilding world and her transition out of that world. Here we are 2 years later, and I brought Lindsey back to give an update on where she’s at now with healing her hormones, figuring out her weight fluctuations, and getting her perspective of her past few years. If you’re struggling with weight gain, body fluctuations, or not sure what’s going on in your body, this episode is for you! Now, let’s dive in.
Find show notes at bicepsafterbabies.com/134
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If you’ve set your own macros or had someone set them for you, you might be like: Now what do I do? In this week's episode, I walk you through 8 steps to help you successfully use the tool of macro counting. I discuss what you need to start doing right now to make it work for you. This episode is for those who are ready to get started on their journey, ready to dive into macro counting, and ready to use the tool of macro counting to reach their fitness goals. Now let’s dive in.
Find show notes at bicepsafterbabies.com/133
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I'm going to talk specifically in reference to the top mistakes that I see people making when they set their macros. I like to help clients to move from that like a macro dieter role, where there are still rules and restrictions and still feel bad when you go over your macros to recognize that macro counting is just a tool and you can wield it in a whole lot of different ways. So if we understand that macro counting is a tool then if you become more aware of it and more intentional with it, can you create better results with your body? Can you create, can you get more of what you want? And the answer is yes if you pay attention and you're actually intentional with what you consume, we can use that to our advantage to be able to create new results in the future. Now let’s dive in.
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Today on the podcast we are going to dive deep into the topic of sleep. I selfishly invited Jenn Trepeck to the podcast, because I have questions about sleep and I wanted to ask somebody who thinks and knows more about sleep than I do. In this episode, we talked through sleep trackers, why sleep is important, how to improve our sleep, how to start to look at sleep holistically. And I got some of the answers about heart rate variability about readiness scores. So if that's something that you've been curious about how to improve your sleep and how to know if you're not getting enough sleep, what are some of the recommendations when it comes to getting better sleep, then this podcast episode is going to be for you.
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I'm back with another rant episode. I share this as a perspective to offer you from maybe a different perspective than you've gotten from other fitness influencers, maybe a different perspective than you currently hold yourself. I offer that as an opportunity for you to look at things a little bit differently. The thing that we're going to look at a little bit differently today is motivation. Because we like to talk a lot about motivation and we like to point out how important it is and that we need to stay motivated.
Find show notes at bicepsafterbabies.com/130
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We dive deep into talking about building trust with yourself when it comes to food. And this is a topic that I find so timely because a lot of you either have been in the place or had the experience of not feeling like you trust yourself around food. I've had that experience of feeling like I couldn't maintain control around certain foods. And here I am years later feeling very much in control with a trust that I built with myself. In this episode, Jaime talks a lot about building trust with yourself and what that can look like, and how if you don't feel like you have trust with yourself now, what are some of those first steps that you can start taking to rebuild that trust with yourself.
Find show notes at bicepsafterbabies.com/129
This is part two of the Ask Amber Anything Business Edition. Today, I'm going to answer questions that more relate to growing or scaling a business. So if you know that interests you more than just starting a business you might find these questions a little bit more pertinent. You may find that there's a lot to be learned even back in starting a business. So I'm excited to take some of that information that I've been learning over the last five years as I started and have scaled my own online business, and be able to teach some of that and pass it on here so that you can do whatever you want with it. Grow your own business, start your own business, and be successful in your own way.
Find show notes at bicepsafterbabies.com/128
Highlights:
- Make money and be able to invest back into your business (4:45)
- Spend most of your time selling and serving (6:02)
- Imposter syndrome and how how to cope with it (7:44, 11:09)
- My nursing license status journey (15:22)
- Do things for yourself (20:02)
- Inherent values take place when modeled (21:34)
- Involve your family with your business (23:08)
- Time blocking (27:38)
- Focus and serve people on a deeper level (35:47)
- Show up to attract more (38:07)
- BAB’s business and certification programs (39:45)
Takeaway:
Okay, this was super fun. I hope this was fun for you. It's like I said, it's really fun for me to chat business. And one of the visions for my business that I've had for a long time is to really have three arms of the business. So I've always thought about having the nutrition arm of the business, the workout arm of the business, and then the like business and certification side of the business. I'm just one person and I can't help everybody. But what happens when we build an army of coaches who are able to go out and build their businesses and coach other women, then you know, the vision expands and it gets bigger. And so that's what this year is about. So we have some fun things coming. We have some coaching certification that's going to be coming, we have some business mentoring that's going to be coming later on in 2021. And that will be the first place that we go as we start to roll out these new programs to help you start and grow your own business.
bicepsafterbabies.com/business
www.bicepsafterbabies.com/127
Today, we're going to mix it up a little bit. Most of my podcast episodes are about your health and fitness journey. And they get to this point where they then want to help other people be able to have the same transformation that they've had. And that can look like going into coaching, it can look like building a business, and being able to take women through that same experience. And so I wanted to record a podcast episode becasue I get asked all the time about my business, about where I started, how I grew my business, how I got clients, how I was able to develop programs and really make this into my career. We'll go a little bit into how I got started.
Find show notes at bicepsafterbabies.com/127
Christine gives such a good insight into a world that so many of us don't know a lot about. She shares some of these really raw vulnerable moments in this podcast, with the hopes of helping to open your eyes to something that is really important to discuss. And that is this idea of achieving the fit body, achieving the epitome of health, and the actual road that she had to get to win those competitions. I think there's so much here beneficial for you to hear this podcast. I can't wait for you to dive into this episode with Christine Ajisafe.
Find show notes at bicepsafterbabies.com/126
@chrissyajisafe
I am so excited about the conversation we're going to have today. It's a highly requested topic because a lot of you are learning things and you're understanding nutritional principles. Many would ask how to handle this information and incorporate it into their lives, and yet make it so it is a productive thing that doesn't harm their children. We all want to help our kids to have an amazing relationship with themselves, with their bodies, and with their food, just like we want that for ourselves.
Find show notes at bicepsafterbabies.com/125
In today's episode, Melissa is going to talk about the physical transformation that she's created (PS: she's lost 55 pounds), how she's been able to keep that off, (PS: she's been able to keep it off for two years), and what are the actual secrets that allowed her to do that. And it may not be the things that you think would actually create that transformation. And so that's what we're going to talk about today on the podcast, and I'm so excited to invite Melissa to be able to share more of her story.
Find show notes at bicepsafterbabies.com/124
This topic came up during the coaching call, I observed from the questions raised was that they didn't really know what to expect during maintenance. So that got me thinking about my relationship with food and about how I view food and how I use it in my life. And wanting to share that because I think it is really important to start this conversation off with. I believe that we all have different needs and the idea that one size fits all doesn't fit anybody well. So, let's dig in.
Find show notes at bicepsafterbabies.com/123
This episode is full of so much good information about what it takes for women to actually build muscle. Lindsay dives deeper and she really gets into some of the science behind what it takes to build muscle. She has a wealth of knowledge and she has a lot of information about muscle building, and she shares it all in this episode and it's just so good. Lindsay talks about mistakes that she's made in the past, I've made in the past I think most people have made in the past when it comes to building muscle. And if you're wondering, why isn't it happening? Why is it taking so long to build muscle? There are some reasons for that and Lindsay goes through all of that in this episode.
Find show notes at bicepsafterbabies.com/122
Let's dive into today's topic, which is why your weight loss is slow and what the heck to do about it. So maybe you've had this experience where you're going through a fat loss phase and it's so slow and you're getting frustrated. Some don't see results and are not motivated and eventually, what ends up happening is they end up quitting, right? It doesn't meet your expectations at all. So I want to talk about this because I think it's a really important topic. And I'm going to share some reasons why your weight loss may be slow. And we're going to talk about if you identify with one of those, what can you do about it. I believe that there's always the next step to move forward.
Find show notes at bicepsafterbabies.com/121
Highlights:
- 5 steps to become a macro scientist (2:09)
- What Macros 101 has to offer to help you in your journey (8:24,33:42)
- Reasons why your weight loss is slow (10:03)
- The leaner you get the exponentially harder you lose weight (14:24)
- Reverse Diet (17:01)
- Difference between the data and the interpretation of the data (20:25)
- Tracking and gathering data is essential (21:53)
- Acknowledge your realities but don’t be a victim to them (24:55)
- Losing fat is supposed to be slow so embrace and enjoy the journey (27:06)
Takeaway:
So I hope going through these helped you to maybe identify and maybe calm down a little bit in terms of your expectations. Expectations are everything. And so expectations as you go into a process, it's really important to figure out what expectations am I going in with and where do those expectations come from? Like, again, expectations are normal. But when you can start to get clear on where they're coming from, you can decide if they are actually accurate and if they're actually going to serve you in your journey. So getting clear on those expectations, where they come from, and which ones you want to continue to hold on to that are actually serving you in your journey.
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Today's topic is a really fun one. We're going to be busting some weight loss myths and gonna go a little bit on a rant about this because I feel a little bit passionate about it. These myths still linger and they manifest in a multitude of different ways but they're still kicking around. So we're gonna dive into these beliefs and I want you to take a moment when I mentioned these to kind of do a little check on yourself, Are there ways that this belief is manifesting in me? Is this something that I do believe or that I've held on to in the past? And is this something that is currently serving me in what I'm trying to accomplish? Now let's dive into today's topic, which is weight loss myths.
Find show notes at bicepsafterbabies.com/120
Today on the podcast, I got the pleasure of interviewing Katie Crokus. She shares a little bit about how we know each other way back to 2016 and how she's evolved her fitness journey and the fact that she's been in maintenance for three freakin' years. We really talked about maintenance, its importance, and how her body has changed more in maintenance than any other time. It's like a stop-gap, an in-between, it's like what I have to do before I can do the things that I want that are going to make the difference. She also shares her thoughts on why it's such a time that a lot of women skip, and why you should not be skipping maintenance, why it really should be where you are spending the majority of your life.
Find show notes at bicepsafterbabies.com/119
Happy new year! Let's cross our fingers and hope that there are lots of wonderful things to come in 2021 for you and for me. It's a new year, and maybe you're itching to get going on some physical goals that you have set for yourself this year. And so I thought it would be kind of fun to share with you some of the things that worked and didn't work for me in 2020, and also include some of my goals for 2021. I'll cap off the end of the episode by talking about some of my goals, and I'll share those with you. And maybe that'll spark something in you as you're thinking about 2021 and what you want to create this year.
Find show notes at bicepsafterbabies.com/118
I am so happy that you're here and that we are wrapping up another year. I think 2020 will be one for the books. But I for one am excited for 2021 and what it's going to bring. Way back in 2018, I recorded Episode 13 on New Year's resolutions, and in that, I gave really great advice about how to think about New Year's resolutions and how to go about breaking them down into actual action items that you can achieve during the year. And so today on the podcast, I wanted to dive into a very timely topic of New Year's resolutions. And now I want to layer into this episode talking more about the “being” part of setting goals.
Find show notes at bicepsafterbabies.com/117
I actually have my sister on the podcast today. She’s done some pretty amazing things with sports so we're going to talk about her playing rugby and making it to the All-American team, which is a real big deal. And we are going to talk about how what that was like and how that happened. And then her transition away from being someone on a team into motherhood, and I wanted to bring her on because I know that a lot of us have past lives, or have things that have to change and that there are different phases and stages of your life. And that's part of life is like going through and having things change and having new priorities and rearranging your life according to where you're at right now. And I love what she had to say about that transition.
Find show notes at bicepsafterbabies.com/116
In episode 111, we talked about how to create a plan that's going to really be effective for you. So today, I wanted to dive into kind of the next step and I think this is one of the biggest problems that I see a lot of women struggling with is the execution of the plan. We're gonna dive into why you struggle to stay on your plan, why you can create a plan and then struggle to execute on it, and how we can figure out how to be more effective in that, how we can be more effective of making a decision or having a plan and actually executing on that plan.
Find show notes at bicepsafterbabies.com/115
Today I'm going to chat with Leslie about her experience going through a reverse diet so that you can hear from somebody who's been there and done that, somebody who had all the fears, who came into the process, not really expecting to go through a reverse diet and did it anyway and came out on the other side. I think it's important to share these stories because it starts to make it real and understand that like all the emotions that we feel, all the emotions that you may be feeling as you think about this process of starting a reverse diet are totally normal. And that they're you know, even if you trust and go into the process that there is another side of it. And there is a really important reason why reversing is part of the process.
Find show notes at bicepsafterbabies.com/114
I'm just so itching to have you listen to this interview that I had with Kiki. We talk about a whole range of topics, about eating, lifting, but most importantly, we talk about the idea of eating more to weigh less. Kiki and I have done a couple of things together. When I feel like having thoughts in my head about different concepts, Kiki did such a good job of really putting them succinctly in a way that makes it really easy to comprehend and understand. And this idea, we talked about is eating more to weigh less. You might ask, how can that be a thing? How can eat more to weigh less be a thing that it like does it scientifically work? And so we actually dive into that concept. And it can be such a revolutionary game-changer for so many women.
Kiki's Instagram
I have an awesome guest for you today, who is older than 40. At her age, she says that she's never looked better. When she found macro counting in her late 40s, everything changed her. I bring Mary Ann onto the podcast to share with you somebody who has done it. So if you're listening and you are aging, I want you to sit back and listen to her story and her perspective. And what she's experienced as she's gone through the aging process and how macros have been able to work with her just as well at age 40 and age 50 and will work just as well for her at age 60 as it does for somebody in their 20s or 30s or 40s.
Find show notes at bicepsafterbabies.com/112
It's that time of the year and we're rolling into Thanksgiving season, and then comes Christmas, and then comes the New Year. It's that time of the year for indulgence and that's known for a lot of women equated to the time when you gain weight, and then we hit New Years, and then the new year's resolutions come out and then the weight loss starts and you know, wash, rinse, repeat, many of us have been familiar with that, that pattern over and over and over again. And so I thought it would be a good thing to record a podcast episode and have a chat about how to succeed during this time.
Find show notes at bicepsafterbabies.com/111
Today I have a bunch of my friends together. In fact, we decided to bring team Biceps After Babies on for another podcast episode. And so I thought it would be fun, actually, my team thought it would be fun to have them come on and to interview me. So a lot of times on the podcast, I interview other people and ask them questions, and they thought it would be fun to twist that around and have them come on and interview me. So I said, heck yes. Let's do it, that sounds like a lot of fun and so here we are.
Find show notes at bicepsafterbabies.com/110
I know a lot of people are building home gyms right now, especially with COVID and so I thought this would be a really fun episode to record just talk about how my husband and I built our home gym over the years, some of the brands that we use, how we found a space, you know, and then how you can take this information and start to build something that's going to work for your lifestyle. Some of the things that we talked about aren't gonna work for you. So rather than thinking you have to do it the way that we've done it, what I want you to do is take some of the ideas that we give and figure out creative ways to make it work for you and your space, and your lifestyle and what your goals are because that's really what the most important thing is.
Find show notes at bicepsafterbabies.com/109
Today my guest is someone that's a little bit different because most people in the fitness industry wouldn't put the two of us together, "opposing sides". But it's interesting that both of us share the same goal and that’s where we want you to get to. I believe that's the goal for most women in the fitness industry, to empower women, we want women to be able to live their best life. And so we have already had a really good conversation and I'm really excited for you to listen to it.
Find show notes at bicepsafterbabies.com/108
Highlights:
- Food freedom (3:50, 30:45)
- Relationship with food (8:49)
- Diet Mentality (11:16, 12:35)
- Recognize the diet stories (16:01, 17:59, 20:42)
- Learn to create new stories (16:37, 18:42, 25:00)
- Allow all foods back into your life (17:19, 19:04)
- Recognize the behavior around food (25:16, 34:56)
- Recognize that there might be roadblocks but be willing to work along with it (33:44)
Takeaway:
I really hope that you enjoyed this episode as you listened to Elizabeth and I talk about two things that people sometimes pit against each other. Like it doesn't have to be that way. What I loved about Elizabeth and what she was willing to share is the similarities between the things that we do with our clients, and how we are able to get results, and how the end goal of getting you to the place to feel freedom, to feel like you can create the life that you want is really the end destination and the end goal. So I'm really grateful to Elizabeth for coming on the podcast and I hope that we will have more of these types of conversations with people who may believe differently than us may have a different perspective. I think the more that we can build these types of bridges, the more women we can end up helping, and that's the real end destination that we really want.
www.bicepsafterbabies.com/29
www.bicepsafterbabies.com/74
bicepsafterbabies.com/pull-up
@awomanofwellness
awomanofwellness.com
Today we're doing another Ask Amber anything and we thought it would be a fun idea to do an “Ask me anything about motherhood”. And so motherhood is a really important part of me, it's a really important part of my story. It's a really important part of what makes me what I am and, and what makes my brand what I am. When I started my company, I wanted to help women understand and realize, that their fitness days didn't have to be behind them. And I wanted women to realize that they could have their fitness days regardless of their age that there's always an ability to improve over time. And so I thought it would be fun to see what questions that you guys had for me on motherhood, and we have some good ones.
Find show notes at bicepsafterbabies.com/107
We have a very special guest, Jamia Ponder. She speaks to something that I think a lot of you will relate to and that is this idea of putting yourself back on your to-do list. I really wanted to invite Jamia on so we can have this conversation so we could share on how we can start to uncover ourselves and get back to the essence of who we are so that you can show up for the other people in your life at a higher level.
Find show notes at bicepsafterbabies.com/106
Today is going to be a good episode. Definitely, you're going to walk away with some breakthroughs and some tools that you can use in your journey, because we're going to be talking about something that you experience during your journey, during a journey towards any goal probably, and that is discouragement. And we're going to talk about how you're going to make it through that and what you're gonna be able to tell yourself to make it through that experience.
Find show notes at bicepsafterbabies.com/105
I'm really excited for you guys to listen to this episode because of Amanda, the host of the Feel Amazing Naked podcast, is here with us. We have this great conversation about feeling amazing naked and what that takes and how you can start to work towards at this moment right now. And a little secret. It doesn't have anything to do with changing your body or losing fat. There are some actionable steps she shared that you can take today to start moving towards that place of confidence. And I'm challenging you to not just listen to this episode, but to start to put it in action because you and I both know that as you take that action that is when things actually start to change. So I would love it if you listen to this podcast episode and you're inspired to start to take some action.
Find show notes at bicepsafterbabies.com/104
Today’s topic is five reasons that you aren't losing weight. And this is a common thing that I troubleshoot with clients and with people in my DMS, where they come to me and they say, “Amber, I'm doing all the things, right, I'm counting macros, I'm like eating healthy, I'm working out like I'm doing all the things, but it's not working,” right? And you're at this place where you're like, what do I do next? What's the next step? And if that's you right now, then this podcast episode is going to be really good for you to be able to help you pinpoint where you need to be paying a little bit more attention. And there are different aspects of this problem of “I am not losing weight" that we're going to look at today, five in particular.
Find show notes at bicepsafterbabies.com/103
As I hopped on Instagram and let you guys know that I was getting ready to record this podcast, your response was so overwhelming saying that you love my rants. But this one is kind of funny because the way that it came about was during my team’s meeting when I started talking about it. I spent some time ranting at my team and after I was done, one of my team members was like, you need to record that as a podcast, you need to do another rant! So that is how this episode came to be. And I think it's true, this is something that I obviously feel very passionate about. And the things that I feel passionately about, I want to share and I want to help you in your journey. And hopefully, by listening to this episode, it's gonna do that. That's because that's always my goal.
Find show notes at bicepsafterbabies.com/102
I am excited to be able to share some stories with you today. Some stories of people who have been able to be successful. These women that I'm bringing on to the podcast today were you a couple of months ago, and they were in the position and they tell their story about where they were and how they feel uncommercial in their bodies and how they had a poor relationship with food and how they didn't really ever think that things would change. And because of a couple of choices that they made, and a couple of steps that they took, they were able to create the transformation that they wanted. And so I think it's important to hear these stories and to learn from them, and to remind yourself that you know what it's possible for you, because if somebody else can do it if someone else can make a change and create a transformation, then that means it's possible for you. Sounds interesting? Let's dive in.
Shownotes are available at www.bicepsafterbabies.com/101
bicepsafterbabies.com/fatlosschallenge
Today is a big celebration because this is Episode 100. And it's kind of funny how we play such meaning on numbers like even round numbers like 100. But we do, and it's a significant milestone, and I'm so excited that you're here for it.
In Biceps After Babies Radio Podcast, we put a lot of effort into it, and we put a lot of time into it to be able to benefit you guys. Like it's free content for you to be ready to get started with your fitness journey. And plenty of people have been able to just listen to, and be able to start and execute and reach some of their goals. You can glean what you need to from the podcast that makes me so incredibly happy. But it makes me so excited that somebody can come to the podcast and can glean things from the podcast and be able to start and continue and reach the transformation that they're wanting.
And so that's really what we wanted to share today was those stories of listeners who have the podcast that has made a difference in their life. So if you skipped those episodes or haven't listened to those episodes, you can go back and re-listen and maybe have some of the transformations or have the insight or the spark that the person looking had that really helped them in their journey. So without further ado, let's hear some of your stories listeners have biceps after babies.
Andrea Milner
Andrea shared some of her quick little background and how the podcast made a considerable focus and difference for her. Especially after having the surgery that she had, she can't believe how much she’s lost in that area and how much it's improved. She did not see results until she started tracking my macros. She felt like there's hope now, and once she made that big change, that's it, it's like instantly, and her metabolism feels like it has gone through the roof. It's been awesome for her. It has been a complete game-changer in her life. The podcasts have made such an impact on her life and they have been such a huge help for her. She just really enjoyed them and the wealth of knowledge is amazing and so easy to understand the way Amber breaks things down. Grab the: Episode 79 Shownotes & Episode 62 Shownotes
Andrea Scalzo
She talks about this concept of reversing and maintenance which is a recurring theme that I hear from you guys that it's something that you had never learned about, right we learn a lot about cutting, we learn a lot about fat loss, we learn a lot about going on diets for a lot of our life. And for a lot of women, that's where they stay. It's always about eating less. It's always about trying to lose weight. And what happens when you take that next step of reversing and focusing on unintentional maintenance.
Andrea did gain so much knowledge about what it was and by the time her cup was ending, and she felt confident enough to use Amber's free flow charts and things like that to plan out her reverse. And her reverse was a success. Now she’s continuing to up her calories every week and maintain her weight while continuing to get stronger making her feel so good. And now she’s able to help others and point them in this direction.
Laura Home
Next up is Laura, who had an amazing transformation. She openly shares that in the beginning, it was all about the numbers that aren't magic that she’s figuring out. That they always seem to come at a time and that was where she was on her journey. Like about reverse and about bumping up cardio. One of her biggest aha moments was how Amber talked about fat loss and not just weight loss. It's been a huge part of her macro journey that she has been.
Madelynn Oliver
Madelynn's story is that she took the free content, she cooked the free content and she applied it and because of that, she's able to create big things in her life.
Madelynn highlighted that if others can do it so she can also do it despite being diabetic. And she always bears in her mind that there are no perfect macros because the perfect macros are the ones that you can stick to. There’s also no good or bad food and getting a 100% commitment in whatever you do is a must. Biceps after Babies podcast has been a life-changing for her, that it’s not a diet, after all, it’s a lifestyle.
And she also shared a piece of advice for somebody that is wanting to track macros that she missed, is to make sure that you're taking your pictures and measurements from day one. It would be so much fun to put those pictures side by side, or compare measurements and to see how far I have come. Grab the: Episode 03 Shownotes
Patty Campbell
So Patty’s aha moment came from Episode 97: Results without perfection by Kasey. She thinks that she related to Kasey so much, because she’s also someone who's done so many other programs that just weren't sustainable, and she wasn't successful at so she started to actually believe that there's nothing that she’s going to be able to stick with. So as Patty is listening to Kasey talk about falling down and trying to get back up again and being a perfectionist and all that stuff, she relates to that, as well as being a working mom with kids.
In that podcast, Kasey talked about being a perfectionist and what's the point of doing something if you’re not going to be perfect, and that's exactly how Patty felt when it came to macros. Self-sabotage came from and that all or nothing mentality. So listening to Kasey’s story and saying that I can do this, and I don't even have to be perfect. Patty felt something amazing. And that kind of got her thinking like, that's exactly me. She thinks that if she just sticks to it a little bit better, and recognizes that she can do this and be perfect, it doesn't have to happen, then she will reach her goals and be so successful. And Kasey’s story really, really changed Patty’s perspective on being able to actually be successful with macro counting. Grab the: Episode 97 Shownotes
Sarah Clark
Sarah shared about how helpful it was for her, not just about how to reverse diet but just so much of how our metabolisms can adapt, and eating more food fuels our bodies, and creates the change that we really truly want to see in our bodies, along with training smart. She feels more confident. She feels more in control of her food choices as well as the freedom in her food choices.
She also finds the podcast episode on reverse dieting so informative and so helpful for her during her process. Biceps after Babies podcast episodes really have truly been so educational for her and helped shift her way of thinking as far as fitness and nutrition goes. She enjoys living this healthier lifestyle for herself and for her kids and her husband. For her, it's just such a different way of thinking and a different way of living. And that this really does work and you just have to trust the process. Grab the: Episode 09 Shownotes
Millie
Millie led us through what she really liked about the podcast and that was the ability to learn not just the nutritional aspect, but to learn about the mental aspect and she really enjoyed your biceps after babies podcast. And that was a game-changer for her. Now that she has set her goals the way she was taught how to set goals with, you know what the main outcome goal is, the process goals, to take, and all of those things that I have been just implementing into my life. It has been so crucial in changing her life, her mindset and just providing extra motivation for her to live the best healthy version of herself.
There you have it, our Episode 100. I'm throwing confetti, you can't see me right now but I'm throwing confetti into the air and celebrating this big milestone that we've been able to achieve together.
And again, if you are new to that podcast, welcome, I'm so glad that you're here. If you are an OG and you're from back in Episode Number one, I'm so glad that you're still along for the ride. My goal for anybody listening is for you to be able to set and hit and achieve whatever goal it is that you have and if I can be a part of that whether by biceps after radio, whether by following me on Instagram, or whether by joining Macros 101, then I'm just honored to be able to be a part of your journey.
So thank you for listening. Thank you for sharing. Thank you for supporting the podcast and supporting me and most of all, thank you to these seven women who were willing to share their story and share how biceps after babies radio has been a part of their journey.
bicepsafterbabies.com/waitlist
Biceps after Babies Radio are coming up on a pretty big milestone. Next week, we're going to hit 100. And for that, we actually have a really special surprise for you. And I am really big about celebrating wins because I believe as we look for those wins in our journeys, that we get more of them. And so I couldn't think of a better way to celebrate this milestone by sharing our 10 most downloaded, most listened to and most impactful episodes so far.
These 10 episodes were the ones that you guys loved, that you shared with a bunch that you downloaded. These were the biggest game-changers in so many of your journeys. And I just really wanted to recap them in hopes of being able to either have you re-listened to some of these or for those of you who are newer to the podcast, be able to push you back towards some of the highlight episodes in the past. So we're going to go through these 10 episodes, they're in no particular order, I just took the top 10 and but individually and collectively, all of these are top 10 podcasts ever, and I don't want you to miss them. Sound good? Let's dive in.
Episode shownotes can be found at www.bicepsafterbabies.com/99
So today on the podcast, I thought it would be fun to share some of my mistakes, share some of the things that I have learned over the years as a coach. My Macros 101 clients know that I very firmly believe that there are no failures, that in life you either get the result that you want or the lesson that you need. And so over the years as I have been coaching clients, I've gotten a lot of lessons and I have learned and I have grown. And I like to think that I've become a better coach over the years as I've practiced. And the shifts that have happened, the learning that has happened during that time, has grown me into a better coach. It was kind of fun for me to go back and look back at the way that I coached back when I first started coaching, and how that has evolved over the years. And more importantly, why that has evolved.
Find show notes at bicepsafterbabies.com/98
Today I have a fabulous interview with a Macros 101 client, Kasey Kruer. She has such an amazing story that I wanted to share because she hits on a couple of different things that I see in a lot of women and how she was able to overcome them is really, really inspiring. In addition to being a mom, she has also worked full time. Kasey will speak to both her physical transformations and mental transformations. She shares something about her children and about her experience with macro counting that has strengthened that relationship with her kids and I love that Kasey was willing to come on and share her story, her experience, her results, and how being perfect isn't the goal and honestly isn't required for results that you want to see.
Find show notes at bicepsafterbabies.com/97
I'm really excited about recording this episode on cardio because I get questions about cardio all the time. Like there's all these questions about the nuances about cardio, and we're going to dive into it today and get all those questions really clarified for you so that you can be the most successful possible in your journey as you are. Taking these different pieces and elements of your fitness journey, such as cardio, weightlifting, nutrition, the macros that you're eating and pull these levers to create the result that we want, and kind of fine-tuning and figuring out how much of each that you want and need for your body and for your goals. And so today we're going to answer all of those questions, we're going to help you get really clear on the next steps to take when it comes to cardio.
Find show notes at bicepsafterbabies.com/96
Today our guest is a former client and is willing to come on to the podcast and share her story, her transformation, and the lessons that she has learned over the process. One of my goals bringing prior clients is to be able to show you that when we surround ourselves with people who are evidence of what is possible allows us to start believing that it's possible. Just like the case of Andi, she was able to lose weight without working out and for her, that was really important. I also think there's value in hearing from clients and their perspective of going through the process of losing weight, of their emotional state, and how they were able to create transformation over time. It's so awesome to see clients take responsibility and take steps in order to take what they've learned and put it into practice.
Find show notes at bicepsafterbabies.com/95
Whenever I start talking about bulking, people always have a lot of questions because it seems completely counterintuitive to anything you would ever do. Like, why would you intentionally increase calories and want the scale to go up? If you think reverse dieting is like mind-blowing, then bulking is like the next level. The goal of fitness is to get smaller and to lean out and to lose fat and to lose weight and bulking is the exact opposite of that. So we're going to talk about bulking today, what it is, when you should do it, how you know that you're ready for it? What the process of bulking look like? And what are some of the big mistakes that I see people making with bulk making it when they go into a bulk or some of the biggest worries or concerns that I see coming up when somebody goes into a bulk? So in order to have this conversation around bulking, we have to understand what it is and what it is not.
Find show notes at bicepsafterbabies.com/94
Hashimoto’s plays into the realm of fitness in terms of weight loss and weight gain, because the thyroid hormone is so intricately involved with metabolism. So whenever we talk about weight, we start to talk about weight gain and fat gain, there is inherent anxiety that comes with that and for a lot of women with Hashimoto's that weight gain and that feeling of not being able to control leaves them a little bit anxious about it. And so I wanted to bring someone on the podcast who could give a perspective as both somebody in fitness realm who is focusing on fitness and active and also has been diagnosed with Hashimoto's so that she could share her story, her experience on how she's been able to try to go through the process of getting diagnosed with Hashimoto's and still is focusing on her fitness and what she's seen with her body.
Find show notes at bicepsafterbabies.com/93
I believe that your individual personal growth is directly proportional to your ability to set and take action towards goals. But what you're going to understand is that when you understand the principles of goal setting, and you understand some of the things that I'm going to teach you today, this is something that can apply to any area of your life, any aspect of your life where you're trying to uplevel whether it be a performance, like in performance, I was meaning like musical performance, like if you want to learn to play an instrument, if you want to get better at running, if you want to get better at gymnastics, if you want to improve your scripture study, if you want to be a better mom, all of those things will get better and will improve if and when you learn to be able to really set effective goals and be able to work towards those goals really effectively.
Find show notes at bicepsafterbabies.com/92
Highlights:
- Set your goals effectively. (7:05)
- Habit will be your best friend. (7:44)
- Achieving goals isn’t the secret to happiness, it’s your mindset. (9:04, 13:13)
- Goals provide direction. (9:56)
- Set huge big enough goals to uplevel you. (14:20)
- Setting goals allows change through setting outcome and process goals. (19:37)
- Goals should be specific, measurable, and binary. (22:25)
- Enjoy the journey in setting a goal. (24:05)
Takeaway:
What I want to say about goals is that goals are not about whether or not you hit them. They are about who you become in the process of reaching for them. What matters is who I become in the process of reaching for that goal. I have to take different actions in order to even just reach for that goal. And to me, the whole point of this life is for us to become our highest and best versions of ourselves. And that means constantly setting goals and constantly reaching for them, and sometimes not hitting those goals. And so I hope as you come away from this podcast, my vision for you is for you to be excited, for you to start to think about how you can implement some of these things that I taught in your goal setting practice. And I really would encourage you, especially if you don't have a current goal-setting routine, that you start small, take it slow. Take it small, a small, simple compounded effort will always yield more than a short amount of just intensity. And so consider that as you create this new routine and this new habit of goal setting.
In this episode with Jenna, we go a little bit more towards the personal aspect and more towards her experience with body acceptance and with going through the different stages of her body and what it's looked like and what that thought process has been. And my hope for you as you listen to this episode and as you listen to Jenna and what she shares about her journey, that you're able to take some of the things that she says and actually put them into action in your own life. I truly believe that as you listen to this episode, there will be something in here that will speak to you on some level. And I really encourage you to take action on whatever that is that speaks to you.
Find show notes at bicepsafterbabies.com/91
Highlights:
- Body acceptance (0:47)
- Loving and accepting yourself (8:20)
- Assess how do you want to feel (13:07)
- Think and acknowledge your thoughts (13:54)
- Believe more with your positive thoughts (15:39)
- Create feelings from your thoughts (17:41)
- Being balanced to being aligned (21:09)
- How gratitude empowers you (25:35)
Takeaway:
I really hope that you're leaving this podcast episode with some tools that you can use and some ways that you can actively shift those thoughts in your head and make them more productive. You have goals and you want to reach them. And the thoughts that you think and the beliefs that you hold are one of the most, if not the most important things to get aware of and to shift so that they align with the results that you want to create. And that's a lot of what Jenna shared and I appreciate that she approached it from the thought work that needs to happen, the belief shifting that needs to happen because those thoughts and those beliefs create your actions and those actions are exactly what creates the results that you want or don't want. Create results either way.
Today we are doing another Ask Amber anything episode. I've done a couple of these and then past In fact, Episode 20 was asked Amber anything about macros, Episode # 60, and 61 were asked anything about supplements, part one and part two. So those are some good episodes to go back and listen. And today we're going to ask Amber anything about weightlifting. So this is where I asked you guys what questions you have. And that's what I answer. I sit here and answer the questions that you guys currently have about weightlifting, about getting stronger, about building muscle. And we have some good content that we're gonna go over today. And I hope that you'll walk away from this episode feeling inspired to go pick up some weights.
Find show notes at bicepsafterbabies.com/90
Highlights:
- Freebies. (1:40)
- Customize your workout plan. (4:05)
- Weightlifting and getting stronger prevent injuries in the future. (7:15)
- Pain indicates that you need to stop. (11:15)
- Your focus may be different, but not your weight training. (13:43)
- Know and set your end goal. (17:33, 21:28)
- Must-haves for building a home gym. (29:30)
- Difference between training and working out. (43:57)
Takeaway:
I hope that you got your question answered. Maybe somebody else asked the question that you didn't even really know that you had and you got that one answered as well. But I'm hoping that you're walking away from listening to this episode really excited about picking up some weights, picking up some barbells and some dumbbells, and being able to progress towards the goal that you have set for yourself. And really making sure that your workouts are aligning with your goal. There are two aspects to hitting a physical goal, the nutrition aspect which we need to make sure that our nutrition is supporting the goal that we set, and then the workout aspect making sure the workout supports the goal that you've set. And that's why I have MACROS101 that teaches you how to customize your nutrition towards your goal. And I have Build Your Workouts which has helped to create how to customize a workout to be able to push you a little bit closer to your goal.
Today I have an extra special guest who is my coach and my business mentor onto the podcast, Mr. James Wedmore. I fell in love with how he presents business and how he speaks about business and how he coaches business. I joined his program, Business by Design. Throughout it, I went from being a solo entrepreneur, you know, coaching and helping people yes to now a multiple six-figure business with a team and we are able to serve and help so many more women because of that, and I have his coaching and mentorship really to thank for that. And so you can see why I am so excited to bring him on to the podcast today, because he has had such a transformational hand in my business and in my personal growth. And I'm just so excited for you to get introduced to him to hear his insights and thoughts.
Find show notes at bicepsafterbabies.com/89
Highlights:
- Take actions without being afraid of making mistakes. (9:18)
- Follow your bliss, your passion, do what you love. (16:27)
- Law of duality. (23:04)
- To learn and to grow is to help each other grow. (29:06)
- It’s all about mind conditioning. (44:02, 49:23)
- Find that essence. (58:56)
- For every problem, there’s already a solution. (1:03:44)
Takeaway:
For every problem, there's already a solution. And the answer is through your questions. When you begin to ask outcome-oriented questions, you will find the answer. Life unfolds in infinite possibilities. Another thing is to combine impact with the power of asking outcome-oriented questions. And if you just let that guide you every day, you'd be amazed at where you'd be in a year from now. Have outcome-oriented questions that will guide your life in a completely new direction.
Chrissy King comes on the podcast today to talk about something that can be an uncomfortable subject: race in the fitness industry. Chrissy addresses the lack of diversity in the mainstream fitness industry. She advocates that fitness should not only be for thin, white women, but should something that is accessible to all and supportive of all types of bodies. After you listen to this eye-opening interview, you will have a desire to develop genuine relationships with people who are different than you.
Find shownotes at www.bicepsafterbabies.com/88
Today I interviewed Lexie Kite, who is one half of the nonprofit Beauty Redefined. And I've been following them for a very long time on Instagram, and love what they put out, the science and the research behind what they put out, and how they really are shifting perspectives of so many people and so many women in the world right now. And the conversation that ensued is amazing and it's gonna blow your mind. It is going to make you think in different ways. Lexie gives some really tangible steps that we can do right now to improve our body image, and also to improve our daughter's and our son's body image. And she has some really great perspectives when it comes to the media and our bodies. She has a PhD, she is a powerhouse and the work that Beauty Redefined is doing is so incredibly valuable. I hope you enjoy!
Find show notes at bicepsafterbabies.com/87
Highlights:
- Media as a factor with our body image issue. (09:27)
- Your body is an instrument, not an ornament. (22:04)
- Feel happy and blessed with the privileges that you have in life. (40:09)
- Body image resilience gives opportunity to reframe experiences and pain. (48:34)
- Action items to improve children’s body image. (43:03)
Takeaway:
I hope as you left this episode, you felt like there's a light and a possibility for you to be able to get to the place where you are not thinking about your body 24/7, and that you can use that energy that you have been using on hating your body to a place of being able to look at your body as something that is able to do things for the world. It's able to go out and make choices and make a change and find vaccines and lift heavy weights and it's something that allows you to do and live and not just something to be looked at. Hopefully that was a huge takeaway, that your body is an instrument, not an ornament and that you are so much more than just the body that you are housed in.
Today, I'm going to talk a little bit about my business and in a way that I haven't shared a ton about on the podcast. As my business has grown and as I've been able to serve more clients and as I've been able to build up a team, it has been such an amazing ride and amazing roller coaster, something I never ever thought that I would do. And because so many of you guys are curious, and wanting more information about business, I thought I would bring you an episode that I did on my mentor’s podcast. In this episode, that aired almost a year ago, I share a little about my journey and where I started and I share what some of that growth has looked like in the first 4 years of business. My hope with sharing this episode is to inspire those who are considering entrepreneurship or who are in the middle of growing a business. I want you to be able to find yourself in my story, and I want to be able to tell you that it's worth it!
Find show notes at bicepsafterbabies.com/86
I am interviewing Elizabeth De Groot and Elizabeth has an awesome Instagram feed. She's at How We Macro. And she shares a lot of recipes and a lot of macro friendly foods that you can feed your entire family. And so we had a conversation about how she got into macro counting, and what it has been able to do for her and how it's impacted her family. This is a question I get asked a lot by people is, you know, I have kids and I have a husband, and it's really important for us to be able to eat together and how do I fit macro counting in with that. And Elizabeth shared some really tangible takeaways of some suggestions that she has of how she's been able to make it work with her husband and with her kids. Another thing that we talked about in our discussion that I get asked a lot about is the transition from counting macros towards maintaining and then moving away from tracking. And so Elizabeth and I have a little mini coaching session and just kind of a little bit of teaching on what I suggest and what I use with my clients in how to make that transition, when you've hit your goals, and you're maintaining, and you're ready to make that transition away from tracking, what that can look like, and some tips and tricks to be able to make that a smooth transition, because it can be a scary time for some people.
Find show notes at bicepsafterbabies.com/85
Today we have a topic and conversation that I think is not talked about enough. And if you know me, you know that I am not one to shy away from the awkward or uncomfortable conversations, especially when they involve something medical. Having a background as a nurse and a husband, who's a physician, we are very comfortable with talking about all things medical. And I was so grateful that Kim was willing to come on and share so openly about menopause, and about how that changes things in terms of training and how it changes things in terms of your diet and your nutrition and some of the symptoms and things that we have to look forward to as we approach that age of menopause. I think the more that we can talk and share about these things openly, especially as females, the more that we can be prepared, and we can know what to expect. The more knowledge we have, the better equipped we are going to be able to deal with that time that is gonna happen in all of our lives.
Find show notes at bicepsafterbabies.com/84
Today’s episode I’m diving into something a little different - I am sharing more about the business side of Biceps After Babies. For the longest time it was just me. But I could only do so much! So over the past couple of years our Team has grown. I wanted to bring our team on the podcast, let them introduce themselves, and pull back the curtain to let you see what Team Biceps After Babies is made of. Because let me tell you, it's not just me, it's a whole lot more. And there's a bunch of women who are pouring their heart and soul into the vision that I have, and we're all pushing to move forward - which is to help you and anybody who comes into contact with the brand, be able to recognize that power that they have inside of them.
Find show notes at bicepsafterbabies.com/83
Today with Niki we talk about boredom, and she identifies that she was experiencing some eating due to boredom. We talked through what boredom specifically looked like for her, but what she teaches can be related to any other negative emotion you’re feeling now or in the future. Niki is able to break it down in such simple, yet actionable steps that you’ll be able to take and start using in your own life to break out of the cycles and habits that you may have built off of negative emotions.
Find show notes at bicepsafterbabies.com/82
Today I am bringing you on the inside! I’ve always said I coach like no other coaches out there, and so I am going to bring you behind the scenes of some of my coaching sessions. We have three coaching sessions on the podcast today! Two of them are from Free Coaching Fridays on Instagram Live, and one is from the coaching calls that happen within my program MACROS 101. I believe there is power in hearing others being coaches, because you are able to ask yourself the same questions as the person being coached. I hope you enjoy getting a little glimpse into Coach Amber!
Find show notes at bicepsafterbabies.com/81
For the past few weeks I have been hopping on Instagram for “Free Coaching Fridays” where I coach a follower through a question they have, just as if they were a client of mine. I love doing Free Coaching Fridays! And today I wanted to share this past week’s coaching. Sara was awesome enough to be coached through her overwhelm and set tangible action steps to get started. I know so many of us can relate to Sara and the position she is in as we are all adapting to this new normal of living.
Find show notes at bicepsafterbabies.com/80
Highlights:
- Free 5 Day Fat Loss Challenge! (4:35)
- Sara feels overwhelmed of where to even start on her weight loss journey. (8:34)
- Falling off the horse isn’t the problem, it’s how quickly we can get back on. (10:40)
- Tracking where you currently are helps you create a plan for the future. (18:27)
Takeaway:
I truly hope that interview was helpful for you as you listened to Sara get coached through her questions and overwhelm. Just as Sara, in order to make changes, we need to know where we are currently at. As we acknowledge where we are (not good or bad - just is), we are able to create a plan to get where we would ultimately like to be!
Sign Up for the FREE 5 Day Fat Loss Challenge
This week I have another timely episode for you with our crazy lives that we’ve transitioned to with the CoronaVirus. Last week I chatted about how we can maximize our at home workout plan, and this week I want to talk about the other side of that coin - nutrition. Our lives are changing, which means our goals and normal ways of how we fuel ourselves may be affected as well. I have four different topics to address today about how we can adjust our nutrition and mindset to come out even better than we were before this pandemic.
4 Topics of Discussion
- Intentional with time (9:30) Think about to establish a new normal.
- Set a goal (11:45) What is one thing you can focus on right now?
- Moving to Maintenance (16:00) Intentionally eating more food.
- Moving away from tracking. (24:14) Now may be a good time to work on your estimation.
Takeaway:
Instead of falling into victim mode, you can start to flip it around and look at it with a different perspective, and really start to step into the creator mode. You will recognize that life doesn't happen to you, but life happens for you. And that every time that you see a problem, there is also an opportunity.
Listen to Episode 78 “How to Maximize Your Home Workouts While Social Distancing”
Listen to Episode 58 “The Sneaky All or Nothing Mentality”
Listen to Episode 72 “Losing Half Her Body Weight with Heather Robertson”
Listen to Episode 9 “How to Know When to Reverse Diet”
Listen to Episode 42 “4 Mistakes Made In a Reverse Diet”
Listen to Episode 74 “[RANT] Macro Counting Isn’t a Diet..If You Get This Right
Set Your Macros FREE Guide
The past week has been such a crazy, crazy week. (recorded March 16th, 2020). There are so many open-ended parts of our lives right now, that finding a health and fitness balance amongst the chaos may or may not be on your radar. Today I chat about how we can align our goals during the uncertainty, specifically continuing our exercise regimen at home. Included is a free downloadable at-home workout guide.
Find show notes at bicepsafterbabies.com/78
Highlights
- We are going through a crazy time right now, there are many emotions people are experiencing. (1:53)
- Determine your WHY. (6:35)
- Exercising just to move your body. (11:26)
- Exercising to train for a specific goal. What is progressive overload? (14:45)
Whether you're worried about finances, health, parents, etc. I just want to say that this is a time to be gentle with yourself. This is a time to keep setting goals. But set those goals according to what matters to you, and according to what your values are. Your values may be shifting right now during this time, and that is okay! The most important thing is that you're being intentional with it, and you are creating the life that you want. Be very gentle with yourself and take it a day at a time and to listen to your body. Listen to how it's feeling and and what's going on. And be gentle with what you're requiring of yourself at this time!
Free Deck of Card Workout Download
bicepsafterbabies.com/workout
coupon code: athome
Now today, I wanted to have Annie on because she has an experience that some of you may be able to relate to. Annie has actually experienced it herself. She's actually experienced pelvic floor prolapse. She's actually experienced diastasis recti and so she's coming from the perspective of being able to share her story and her experience and I'm hoping that as we can bring these conversations to light as we can talk more about this, Annie and I talk in the interview about how there's such a stigma and a shame associated around pelvic floor issues that isn't really talked about. And I think the more that we can share stories, like Annie was so willing to share in this episode, the more we can help more women to be able to get the help that they need, so that they don't have to deal with issues that have solutions. So I'm really grateful for Annie coming on and being vulnerable and sharing her story. And I can't wait for you to listen to the interview with Annie Papas.
Find show notes at bicepsafterbabies.com/77
Today we are discussing a topic that I get a lot of questions about - cutting and how long you should be in a caloric deficit for. I have some really specific advice and recommendations when it comes to how long your cuts should be, how long you should be in maintenance, etc. The recommendations and advice I have are counterintuitive to a lot of people, especially if you're coming from a history of dieting in the past and a history of always trying to lose weight. We're going to have some mind blowing thoughts and mindset shifts for some of you!
Find show notes at bicepsafterbabies.com/76
Today we are going to talk all about self-sabotage. If you are somebody who self-sabotages, you are not alone. It is something that is so, so common. My guest today is Rebecca Muderick and we talk all about this concept of self-sabotage: what it is, how to know when you're experiencing it, what it might look like in actual like examples. And then even more importantly, what you can do about it. The great news is that it can get better. It's not something that you just have to deal with for the rest of your life. Rebecca does a really good job of breaking that down for us and giving us some really actionable steps so that when you leave this podcast, you will have the tools to be able to know how to move past and how to stop that self-sabotaging behavior.
Find show notes at bicepsafterbabies.com/75
www.shiftforhealth.com
@shiftforhealth - Instagram Account
Today we are going to sit down and have a little chat. I’m going to share with you my opinion on how macro counting can be used and viewed as just another diet. But, it doesn’t have to be that way! I love macro counting because it is so versatile and can be adjusted to fit into your lifestyle, not the other way around. Listen in today as I share 3 steps to make sure macro counting isn’t “just another diet” and how to actually fit it into your life as a sustainable way to maintain your weight.
Find show notes at bicepsafterbabies.com/74
Today's episode is a little different. This is actually a replay of another podcast that I was a guest on. I was on the Key Nutrition podcast where Brad Jensen and Michelle Raines interviewed me and asked some really great questions. I felt like it was such a good episode that I wanted to make sure I shared it with you! So this is an episode where I get interviewed and I talk about macro counting and who should do it and who shouldn't and what it looked like in my life and how it really has changed the game for me and for so many of the women that I have worked with. I hope that you enjoy this episode where I was on the Key Nutrition podcast hosted by Brad and Michelle.
Find show notes at bicepsafterbabies.com/73
Today I am interviewing Heather Robertson, and she has an amazing story! Heather lost 170 pounds. And more importantly, not only has she lost 170 pounds, but she's maintained that loss for eight years now. We talk a lot about this idea of maintenance as a mindset. Also make sure you listen until the end, Heather has an amazing answer to the question of how she got to the place where she didn't resent it and she didn't feel restricted with what she needed to do to maintain her weight. I hope that you'll be able to listen and apply all of Heather’s great insight into your own fitness journey (especially if you are currently feeling some of those feelings of restriction and resentment).
Find show notes at bicepsafterbabies.com/72
Today we're going to talk about four mistakes that you're probably making in your fitness journey (and no judgment here). As I go through these, I want you to do a little bit of self reflection and see if any of these currently apply to you. Most of these are really easy fixes or at least if they're not easy, the first step is always becoming aware, right? Once you become aware of a mistake that you may be making, then you can be very intentional about fixing it. I truly believe that as we can go through this process and actually transform from the inside out, that is how we have lasting long term results. This is not just external results. It's not just about the way that your body is looking. It is about how you are changing from the identity level on the inside. And then that is magnified on the outside!
Find show notes at bicepsafterbabies.com/71
4 Weight Loss Mistakes
- Using the scale as the only data point (5:43)
- All or nothing mentality (12:59)
- Thinking you need to learn just a little bit more (17:32)
- Thinking you can do it all on your own (21:01)
I hope as you listen and are making any of these mistakes, (again, no shame, no judgment) but now I've brought it to your attention and you can start to make changes and you can start to make this process a little bit easier on yourself!
Today I have two special guests for you! In the MACROS 101 community we ran a transformation contest and we had women from the program submit their transformation in a video and share about their experience. Our winner was Melissa Porter! I have interviewed Melissa on episodes 35 and 69. I wanted to make sure that we got the other two women who were finalists for that transformation contest onto the podcast because both of them have such good stories to share about what they've learned in MACROS 101 and how it has transformed their body, life, and mental space. A lot of my clients come to me for weight loss. They want to lose weight and what happens in the process of getting to that weight loss is often a big mental transformation. And both Megan and Erin speak to that mental transformation that has occurred for them and I'm super excited for them to be able to share their stories with you!
Find show notes at bicepsafterbabies.com/70
Have you ever wondered why I do what I do? What gets me out of bed in the morning? Here’s my main drive: I believe SO strongly that when women feel empowered, when they step into their ability to make choices, when they step into their ability to create goals and to achieve those goals, that it changes not only them, but it changes their family. As Team Biceps After Babies, we have a 10 year goal to have 1,000 transformations. Today I am sharing with you five women who have transformed far more than their bodies--they have changed their family tree! And what you'll notice with each of them is that it started with a goal, and it morphed into something so much more. What I love is that people come to me for fitness and then they leave and it impacts their life in so many other ways.
Find show notes at bicepsafterbabies.com/69
One of the things that I've noticed when coaching clients is that some clients are really successful and some clients aren't. It's been my mission and goal to understand why some clients are really successful and why some clients aren't. This is something as a coach I'm always looking at, I'm constantly assessing what I can do to be able to get my clients to the finish line a little bit faster. Today I’m sharing with you five secrets to successful weight loss! These are the things that I have seen in my clients who are successful. If you are on some sort of fitness journey yourself, all five things you can imply to your journey right now!
Find show notes at bicepsafterbabies.com/68
When you set a goal and decide to work for something, there is a part of you that believes you will accomplish it, or else you wouldn’t be setting the goal in the first place! Now, oftentimes, there is also a part of you that believes you cannot achieve it. And this is the part of you that we have to work on and we have to shift because that little part of you that doesn't believe it's possible will create that self-fulfilling prophecy. In today’s Episode, I’m here to help you walk through ways that you will build confidence and truly believe that your success is inevitable!
Find show notes at bicepsafterbabies.com/67
Eating disorders are a topic we don't talk a lot about in the fitness industry, and I think we should. Today we have Becky Freestone sharing her story of recovery from anorexia and orthorexia. She lets us in on what her eating disorders looked like in her life and how she has created a life of recovery. Becky has an inspiring story that I feel anyone can benefit from. Whether you are struggling with an eating disorder yourself or know someone who is, this conversation with Becky is a must-listen!
Find show notes at bicepsafterbabies.com/66
The best way to experience something is doing it, right? About a month ago I ate plant-based foods for two weeks. I did this for a couple of reasons. One being to help me become a better coach. I’ve had SO many people tell me that they can’t count macros because they eat a plant-based diet. What better way to find out than to try it? So I did!
Find show notes at bicepsafterbabies.com/65
If you’ve hung around here for a short while, you know that I am BIG on setting goals. At the beginning of 2019 I shared my goals for the year. Here’s the thing, not only do I strongly believe in setting goals, I also feel it’s important to take some time to reflect on the goals that we’ve set. (Even if we haven’t done anything with them!) Reflecting teaches us lessons so we can improve and change. Today I chat about the four goals I had set at the beginning of the year, and what working toward those goals has looked like for me. Hopefully as I go through those goals and give you a little report, you will recognize that just because you don't complete your goals doesn't mean you shouldn't be setting them.
Find show notes at bicepsafterbabies.com/64
Calling all ladies who are, have been, or will be pregnant! Today we get the inside scoop from Becky Burgess, postpartum and pregnancy specialist and we discuss all things relating to fitness and pregnancy/postpartum. Ever wondered whether to push yourself or rest? Or feeling guilty when you aren’t able to do all that you’d like while pregnant? Becky and I go through those common issues that so many pregnant and postpartum women have - ahem, diastasis recti. Becky offers tangible advice to guide you along your pregnancy and postpartum journey.
Find show notes at bicepsafterbabies.com/63
Has getting a six pack ever been on your list of goals? This week we are going to talk a little bit about abs and six packs and lean bodies and why that's such a big goal for so many of you and how I did it and how you can too. I’ll talk about setting my goal, the process, what worked for me, and what has happened since. I’ll even share a couple little known secrets about ab muscles. I do want you to know that you do not need to have a goal to get a six pack. You do not need to have a goal to get visible abs. I want you to be reaching for whatever goal it is that you want to reach. Listen in to find out how I was able to reach my goal of getting a six pack, and you can reach your goals too!
Find show notes at bicepsafterbabies.com/62
As a follow-up from last week’s Episode 60, in this segment of "Ask Amber" I continue to answer all of your health and fitness supplement questions! This second part in the series addresses pre-workouts (what they are and their benefits), BCAAs (what they do and who should take them), muscle aches and pains, daily multivitamins, and the BIG question: supplements while pregnant/breastfeeding. I have also created a freebie reference sheet that can be found in the show notes.
Find episode show notes at bicepsafterbabies.com/61
This installment of "Ask Amber Anything" is all about Supplements (for health and fitness)! This 2 part series deals with pros & cons and ins & outs of supplements. Part 1 is about the need (or not) for taking supplements as part of your health and fitness regimen. I also spend a LOT of time addressing protein powders - different kinds, pros and cons, what to look for, etc. Feeling lost? No worries, I created a freebie reference sheet that can be found in the show notes.
Episode Show Notes at bicepsafterbabies.com/60
Ever wonder what a food blogger’s fitness journey may look like? Let’s find out! I sit down and chat with Sara Wells, an OG food blogger and co-creator of ourbestbites.com. Sara shares her journey of losing 50 pounds seven years ago, and how she has experienced ups and downs since. We often compare ourselves to others, but we also compare ourselves to our previous selves. Sara shares how she is able to enjoy the phase she is in while still improving and making changes to become a better version of herself. Join us as we dive into the ebbs and flows of life and how to find joy with where you are at!
Find show notes at www.bicepsafterbabies.com/59
Our brains are hardwired to keep us alive, #fact, but one way they do this is by subconsciously creating “All or nothing” mentalities for us to revert to. What does this mean? Well, it’s the mentality that keeps you from working out if you have less than 30 minutes and the mentality that tells you to eat all 20 doughnuts because “you’ve already messed up your diet today.” Join me as I help coach you thru how to overcome this mentality by making better choices to help you succeed on your fitness journey!
Shown Notes available at www.bicepsafterbabies.com/58
Interested in starting macro counting?
Here’s my free starting guide: www. bicepsafterbabies.com/gettingstarted
Here’s where you can set your own macros: www.bicepsafterbabies.com/setmymacros
I chat with Jasmine Shea, founder of Your Dinner is Planned, not only about food and fitness, but also - GOALS. Jasmine, like myself, is a huge believer in setting goals and making sure our mindset surrounding those goals is positive and forward moving. She has a lot of good insight and takeaways that you can utilize in any aspect of your life.
She is also offering my listeners a special $1, week-long trial for her Your Dinner is Planned Service.
Find show notes at www.bicepsafterbabies.com/57
Biceps after Babies Radio is 1! I can’t believe it’s already been a year! This week’s episode is a bit different as I share some of my favorite episodes from the past year, and I give you some insight into my personal life - work, family, and workouts. I hope you continue to share your favorite episodes! And, as always, let me know what you want to hear about on future episodes of BAB Radio.
You can find episode show notes at www.bicepsafterbabies.com/56
I get to chat with my former barbell coach, Niki Sims, about the overwhelming benefit of lifting. Most women are nervous to pick up a barbell either for aesthetic reasons, for fear of getting hurt, or for lack of knowing what to do with the barbell. All three of these can be solved with the aide of a coach, like Niki. If you are interested in using a coach, sign up for online coachingwith Barbell Logic. Use discount code SIMS for $100 off your first month.
For episode Show notes, visit www.bicepsafterbabies.com/55
I have been doing CrossFit for just about a year; in this week’s episode I share 5 things that I have learned in that year. When I started CrossFit I already had a good base of strength build up. However, if you don’t have a lot of strength or haven't ever picked up a barbell, that should not keep you away from a CrossFit Box! CrossFit is a great work out that provides variety, a community, accountability, and support, as you build strength.
For episode Show notes, visit www.bicepsafterbabies.com/54 and grab my FREE 6-week pullup guide.
Amber has life coach, Amber Smith, on to chat about success in your fitness, and in your life. Amber teaches how the secret to success can be found in your thoughts and beliefs. Both Ambers share the likeness in their coaching theories and practices. They agree that a client's failure is a result of simply giving up and not following through. When, instead, if they had simply stuck with it and trusted the process, they could have gotten where they wanted to be.
For episode show notes, visit www.bicepsafterbabies.com/53
Body Positivity has become such a buzz word - especially in social media. In this special episode of Biceps After Babies Radio, Amber shares her LIVE class that she taught to young women (aged 12-17) at a church camp on what being body positive means and why it is so important.
Note: materials and concepts were used from the following sources:
Beauty Redefined and “You are Special”
For episode show notes, visit www.bicepsafterbabies.com/52
Want to know how to really transform you body and achieve your health and fitness goals? There is more that goes into it than just your food and exercise. On this episode, Ambers dives into what questions you need to ask yourself and how to use those questions to fuel your results. If you want long term results you need to have a healthy long term perspective and that comes down to how you speak about yourself and your goals. “the quality of your life is dependent on the quality of the questions that you ask.”
For episode shownotes, visit: www.bicepsafterbabies.com/51
Amber interviews client, Linda Burbidge, about her experience with Macros 101 and her previous journey with yo-yo dieting and unsustainable results. Linda shares her real secret to success which was adopting a positive mindset and treating herself like she would a best friend - with the respect and encouragement and understanding. As a PhD holder - in Economics no less - Linda is an incredibly intelligent woman and to hear her breakdown what it takes to have sustainable weight loss is very enlightening.
For episode Show notes, visit www.bicepsafterbabies.com/50
Amber interviews client, Jennifer Mondada, about her experience with Macros 101 and how she overcame her victim mentality and became a do-er. Jennifer shares how she limited her abilities because of her age (56), health (hypothyroid and knee surgeries, osteoporosis, etc.) and hysterectomy. Her lesson and moral of the story - she is in control regardless of the facts. She has goals and she can crush them with consistency and determination.
For episode Show notes, visit www.bicepsafterbabies.com/49
New to counting macros or seasoned veteran, this podcast is a great overview about how counting macros can be such a valuable tool in achieving your fitness goals. Amber outlines 4 steps that are necessary for you in your macro counting journey as well as how to overcome common hurdles and provides a free macro starter kit. www.bicepsafterbabies.com/starterkit
For this episode’s show notes visit www.bicepsafterbabies.com/48
Maria Kang, a famous mom in the fitness industry, comes on the podcast today to share her secrets for finding more time in a day. Maria has been in the fitness industry for years and is a huge advocate for moms prioritizing their health and connecting with other like minded women. Listening to this episode will give you insight into how to "do it all".
For this episode’s show notes visit www.bicepsafterbabies.com/47
Kaely McDevitt, a registered dietitian, comes on the podcast to share how to have healthy hormones. If you are feeling weight loss resistants, or if you are wondering how to make sure your hormones are working for you, rather than against you, this episode is for you. You won't want to miss this fascinating episode.
For this episode’s show notes visit www.bicepsafterbabies.com/46
Amber comes on the podcast today to talk about the different body types and how they respond differently to training and food. Not only does she teach you how to identify where you fit on the body type continuum, but she also teaches you how to adjust your training and nutrition to match your body type.
For this episode’s show notes visit www.bicepsafterbabies.com/45
From anorexic, to obese, to becoming a plus size health and fitness motivator, Coach Tulin has been every size. You will fall in love with her and she shares some gold mines from her journey. She speaks truth in such an eloquent way. She is motivating and inspiring and is not afraid to get vulnerable and say the real things. She has a unique perspective that will resonate with you no matter where you are on your fitness journey.
For this episode’s show notes visit www.bicepsafterbabies.com/44
Amber shares an emotional story of her son’s near drowning experience. She shares this traumatic experience in hopes to prevent other mothers from having a similar accident. Hearing her story reminds other to be vigilant and present, especially in this day and age when we are so easily distracted by our phones. After listening to this episode you will hold those you love a little bit closer.
For this episode’s show notes visit www.bicepsafterbabies.com/43
A reverse diet is the most important part of your weight loss journey, yet it is often overlooked. Many believe their fat loss journey is finished when they hit their goal weight, but it is crucial to finish with a reverse diet. A reverse diet is what sets you up for long term success. Listen to this episode to avoid making the most common reverse dieting mistakes.
For this episode’s show notes visit www.bicepsafterbabies.com/42
Tessa Romero, a pre and postnatal specialist, comes on the podcast today to discuss all things pregnancy and fitness related. She is a strong believer that pregnancy is one of the most important times to focus on health and nutrition. If you are pregnant, or planning on getting pregnant, this episode has a lot of great tips for making the most of those 9 months.
For this episode’s show notes visit www.bicepsafterbabies.com/41
Amber and her husband, TJ, are back on the podcast together to address a variety of questions listener’s have asked. They spill their secret for how they go about supporting each other’s goals, which has gotten them where they are today- TJ being a doctor and Amber running a successful business.
For this episode’s show notes visit www.bicepsafterbabies.com/40
Amber’s twelve-year-old daughter, Kate, comes on the podcast today to share her perspective. She talks about what it’s like to have parents who track macros, weigh food, lift weights, and what it is like to have her mom run a business out of their home. She has great advice for all the mothers out there who are wondering how they can better connect with their daughters (or sons).
For this episode’s show notes visit www.bicepsafterbabies.com/39
That pit in your stomach, your sweaty, hands, and you feeling scared doesn't mean what you think it means. Listening to this episode will change the way you think about fear. Amber teaches you how to reframe fear, and how to use fear as a way to grow and becomes something better. You will learn how fear is holding you back from the results you want in your life.
For this episode’s show notes visit www.bicepsafterbabies.com/38
There was so much positive feedback from Episode 37: The Awkward Truth About Your Pelvic Floor that Amber invited her husband and urogynecologist Dr. Taylor Brueseke back on the podcast to answer your questions.
Listen in as they talk all about pesseries, pelvic prolapse surgery, and if you really can damage your bladder by holding your pee for too long.
Amber brings her husband, Dr. Taylor Brueseke- who is a urogynecologist, on the podcast today to talk about pelvic floor disorders. This topic is not your typical dinner-table conversation, as there is a huge stigma around it, but it is something that affects a large number of women. And, although these disorders are very common, it does not mean they are normal. If you are someone who is impacted by pelvic disorders, listen to this episode to learn about the treatments that can improve your quality of life.
For this episode’s show notes visit www.bicepsafterbabies.com/37
If you are somebody who struggles with stress- this episode is for you. Stress can seep into every area of your life and it isn’t something that is going away anytime soon, so it’s important to learn how to manage it. Susan Choi, a Stress Management Coach, comes on the podcast today to discuss stress. She teaches how to identify stress, how to de-stress, how to manage stress, and she even spills a secret on how to avoid stress. This episode will change the way you view stress.
For this episode’s show notes visit www.bicepsafterbabies.com/36
Melissa Porter, a Macros 101 client of Amber’s, shares her weight loss journey on the podcast today. Melissa is proof that you do not have to workout to lose weight. You do not have to sacrifice your milk supply to lose weight. You don’t have to give up dessert to lose weight. Melissa was able to lose almost 30 pounds just by focusing on her nutrition. Many of you will be able to identify with her and will definitely be inspired by her story.
For this episode’s show notes visit www.bicepsafterbabies.com/35
Amber is back with another hot topic: excuses. We all have them. The problem with excuses is they are keeping you stuck. Amber’s goal for this episode is to make you think about how your beliefs are impacting the results you are getting in your life. After listening to this episode, you will realize that you can change your life by changing the way you think. When you see everything as something that is changeable- it opens up a world of possibilities.
For this episode’s show notes visit www.bicepsafterbabies.com/34
Chrissy King comes on the podcast today to talk about something that can be an uncomfortable subject: race in the fitness industry. Chrissy addresses the lack of diversity in the mainstream fitness industry. She advocates that fitness should not only be for thin, white women, but should something that is accessible to all and supportive of all types of bodies. Listen to this eye opening interview that will leave you with a desire to develop genuine relationships with people who are different than you.
For this episode’s show notes visit www.bicepsafterbabies.com/33
With everything you have going on in your life, it is inevitable that you are going to feel stressed. Today Niki Olsen, a Mental Health Therapist, comes on the podcast today to talk about stress eating. Niki has tangible takeaways that teach you how to manage your emotions. She walks listeners through a mind-body-bridging exercise, helping them become more aware of their senses. I challenge you to take a listen and actually do the exercise with Niki and see what you learn about yourself and your thoughts.
If you are feeling frustrated with macros, this episode is for you. Amber coaches you through some troubleshooting to help you understand where you are getting stuck and why. She will teach you how to move past the frustration and help you know what’s the next step.
If you are in the trenches of weight loss, and are struggling with seeing progress, this episode will speak deeply to you. Amber brings Susan Dangerfield on the podcast today. Susan went from not having any consistent healthy habits or moderation to becoming well versed in the fitness and nutrition world, and was able to transform her body. She shares her story on the podcast today and gives advice to ladies who are in the thick of their weight loss journey. As you listening to Susan and Amber’s conversation, you will come away with a desire to keep going, to keep pushing for the things that you want, and keep reaching for your goals.
Since intuitive eating has become a hot topic, many of you have been wondering how Amber feels this movement. Today on the podcast Amber opens up about her opinions of intuitive eating. She shares what parts she agrees with as well as what she disagrees with.
Today on the podcast Amber shares a unique way to look at failure. If you are someone who has experienced failure, this episode will be a game changer for you. After listening, you will never look at failure the same again. Amber teaches you how to start creating the results you want in your life by reframing failure.
Takeaways:
Having a growth mindset is key to your progress.
Ask yourself the question, “What am I making this experience mean?”
You either get the result you wanted or the lesson you needed.
Look at failure as evidence that you are one step closer to your goal.
Amber has a very special guest on the podcast today, her mom, Chris Longhurst! Her mom has played a huge roll in her fitness journey, as she was the one that helped her get started lifting weights at age 14. Chris shares her secret of how she balanced teaching her children about healthy eating without associating it with shame. She has raised 7 healthy children (3 boys and 4 girls), who are confident in themselves Chris firmly believes that health is separate from weight.
Today on the podcast, Katey Chang, a former client of Amber’s, shares her journey of losing 50 pounds. She is very open about the roadblocks and struggles that emerged during her cut. The process of losing 50 pounds was not easy for her, but she didn’t stop there. For Katey, the magic came when she shifted her focus from getting skinny to getting strong.
Emily Nelson, the co-founder of High Fitness, comes on the podcast today and shares her experience with raising daughters who are confident, healthy, kind, and not focused on their weight. This is a topic that is near and dear to Emily, as she has had first hand experience raising two daughters who are very different in size. Emily shares important advice about how to approach this topic from a place of love. She shares why confidence and kindness is a big motto for their family.
Michelle Herzog, who is a nutritional therapist, joins Amber on the podcast today to share her holistic approach to healthcare. Michelle performs lifestyle interventions to help women transform their mind, healthy, and body, using a 5 pillar system that she has created. After listening to the episode you will leave with actionable items to help you transform your health.
Amber shares how her fitness routine has changed since she stepped into the gym at age 14. She has gone through different styles of training; starting with group fitness and moving through bodybuilding, powerlifting, and onto crossfit. Amber compares and contrasts these different training styles and gives listeners an idea of what the different styles entail.
If you are thinking about doing a fitness competition, or are curious about what a competition entails, this podcast is for you! Amber brings Lindsey Mathews, a pro fitness competitor, on the podcast today to share her behind-the-scenes journey of competing. Lindsey opens up and shares raw and real feelings about the truths behind competing. She answer the question of whether or not she will compete again in the future.
Today Amber is speaking to all the new mamas out there who are trying to merge counting macros with breastfeeding. Often times, moms think they have to pick between either losing the baby weight OR feeding and nourishing their baby.
However, after coaching hundred of breastfeeding women, Amber finds that is definitely not the case. You do not have to pick. It is possible to do both. She shares 5 tips for nursing moms who are trying to find that “sweet spot” of losing the baby weight while maintaining their supply.
Amber answers listeners' questions about macros! She covers a variety of topics from how to handle Fast Sundays while tracking to knowing when you should move from a cut to maintenance. So, whether you are new to macros, or feel like you are an expert, you’ll likely learn something new.
Marta Spirk shares her story of becoming the mom to triplets and finding herself again after the postpartum period. She encourages women to take time for themselves and find what fulfills them because as you take care of yourself, it allows you to take better care of others.
In today’s episode, Amber pulls back the curtain and lets you see a side of her that you do not see on social media. Amber shares her favorite thing to watch on YouTube, how she feels about Instagram, what makes her nervous, something she struggles with, where she envisions her business in 5-10 years, something she is not proud of, and a few other things you will be surprised to find out!
Show notes: www.bicepsafterbabies.com/18
Sara Payne is a life coach and specializes in helping women see their potential and become the very best versions of themselves. In today's episode we dive into the 3 ways to avoid the comparison trap with some very actionable things you can start today to make a difference! We also discuss the difference between comparison and competition and when each are valuable and when they become damaging.
If you have struggled to find true confidence, Elisabeth Mortensen shares 5 steps that anyone can implement immediately to become more confident.
Take away: Fitness is a vehicle for making changes in your life as you develop personal integrity, set goals and achieve them, you develop confidence; and confidence can change the trajectory of your life.
I found myself in a fitness rut last year. I am guessing many of you can relate to that feeling. In this episode, I lay out the steps I took to work through it and show you how I was able to come out the other side - better than ever.
Curious about how I set and achieve goals in my life? Today I take you behind the scenes to walk through my 2019 goals in order to hopefully inspire you to dream a little bigger this New Year!
Download the free worksheet to set your own big goals at www.bicepsafterbabies.com/14
New Year's Resolutions: you either love 'em or hate 'em.
I argue that if you hate them or they haven't worked for you in the past that's because you are doing them all wrong. In today's episodes I teach you the 6 steps to take to actually set New Year's Resolutions that change the trajectory of your year.
6 Steps to Setting Better New Year's Resolutions:
- Reflect
- Write down your goals - keep it simple
- Get clear on your why
- Reverse engineer your success
- Do the work, change who you are
- Detach from achieving the goal
Lillie Biesinger from @lillielovesmacros is a goldmine for macro and family friendly recipes. She feeds her kids and her husband while tracking macros and shares her tips and tricks to do both successfully.
What are the key things to know when setting your own macros? Listen along for a few truth bombs Amber shares as well as 2 free downloads to get you started on your macro counting journey.
Head to www.bicepsafterbabies.com/11 for the show notes and free downloads.
Society constantly tells us that the blanket answer for success is always eating less - it's not true. For many people the right next step is eating more through a reverse diet. Shauna Torenvliet shares her experience and success going through her first reverse diet.
The goal with reverse dieting is to slowly work to increase your calories from a deficit to maintenance levels which will allow you to maintain your weight loss while eating more food. I'm excited to dive into today's episode aaaall about Reverse Dieting. Let's get into it!
Find show notes at bicepsafterbabies.com/9
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Cali Gibbs completed Amber's 12-week "Ditch The Diet" and shares her story about how she lost weight, boosted her confidence and re-gained control of her life through Amber's coaching.
Natalie DuLaney and Heidi Bollard from @butteryourmacros know a thing or two about balancing eating at restaurants while hitting their fitness goals. Hear them share their 5 best tips for eating out without breaking your macro bank.
I've learned a lot over the past 3 years as a fitness/macro coach and in this episode I share those lessons.
To snag this episode's freebie - Goal Setting Worksheet - head to www.bicepsafterbabies.com/6download
Don't forget to hit "subscribe" and leave a review before November 22nd to be entered to win free enrollment into my 12 module online course Ditch the Diet.
Monica Packer has interviewed hundreds of guests over the past two years for her podcast About Progress. In this episodes she shares the 4 things she has learned about focusing on progress not perfection and how you can change your mindset about your results.
A fitness journey is just that....a journey. Tune in today to learn the 5 important lessons I want you to internalize as you are diving into creating a healthier version of you.
To snag this episodes freebie - How To Get Started With Affirmations - go to www.bicepsafterbabies.com/4
Becca Jackson from @ifthecookiefits lost 50 pounds in a year. She didn't crash diet or cut out sugar and she's been maintained her weight loss for over a year. Hear her story and why focusing on weight loss 1 pound at a time changes everything.
Learning how to dive into IIFYM and count macros can feel overwhelming but it doesn't have to be! I've broken it down into 6 simple steps that will take you from macro newbie to ninja.
To snag this episode's freebie - How to Get Started Tracking Macros - go to www.bicepsafterbabies.com/2
Welcome to Biceps After Babies Radio! Join me, Amber Brueseke as I walk you through why this new podcast and my overall vision for Biceps After Babies Radio.
Don't forget to hit "subscribe".