Episodes

5d ago

Send us a text 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 ** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active.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 Follow me on Instagram and Tiktok ! 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

Dec 9

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Episode 317 : I Was Wrong About Wegovy, Ozempic, and Mounjaro with Dr. Taylor Brueseke

Dec 2

Send us a text 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 Follow me on Instagram and Tiktok ! 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

Nov 25

Send us a text 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 Follow me on Instagram and Tiktok !

Nov 18

Send us a text 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 Follow me on Instagram and Tiktok !

Nov 11

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/workouts

Nov 4

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/learntotrain

Oct 28

Send us a text 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 Follow me on Instagram and Tiktok ! 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

Oct 21

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Oct 14

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Episode 386 : How to Silence Your Inner Critic: Proven Strategies with Brad Bizjack Join Brad's 5-Day Success Accelerator Challenge: bicepsafterbabies.com/success

Oct 7

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Join Brad's 5-Day Success Accelerator Challenge: bicepsafterbabies.com/success

Aug 26

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Aug 19

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/watchmycut

Aug 12

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Aug 5

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Lillie’s Instagram and Website

Jul 29

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/data bicepsafterbabies.com/waitlist

Jul 22

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Jul 15

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Jackie Kirschen’s Instagram

Jul 8

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Neha Nautiyal’s Instagram Neha's List: Ways to Adapt Any Dish to Be Macro-Friendly

Jul 1

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Cindy Richardson’s Website , Facebook , Instagram , and Tiktok

Jun 24

Send us a text 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 Follow me on Instagram and Tiktok !

Jun 17

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Jun 10

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Dr. Courtney Johnson’s Instagram , Facebook , Tiktok , YouTube

Jun 3

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

May 27

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

May 20

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Dr. Nicole Rowe’s Website , Threads and Instagram

May 13

Send us a text 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! Find show notes at bicepsafterbabies.com/370 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/setmymacros

May 6

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Apr 29

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Apr 22

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Dr. Jared Pelo’s Website and Podcast Medicine 3.0

Apr 15

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Eliza’s Instagram bicepsafterbabies.com/MYWL

Apr 8

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Episode 336 : Evolving From People Pleaser To Standing Up For Herself with Sarah Allred

Apr 1

Send us a text 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! Find show notes at bicepsafterbabies.com/364 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Mar 25

Send us a text 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! Find show notes at bicepsafterbabies.com/363 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Mar 18

Send us a text 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! Find show notes at bicepsafterbabies.com/362 Follow me on Instagram and Tiktok !

Mar 11

Send us a text 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! Find show notes at bicepsafterbabies.com/361 Follow me on Instagram and Tiktok ! 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

Mar 4

Send us a text 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. Find show notes at bicepsafterbabies.com/360 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Feb 18

Send us a text “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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Feb 11

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Episode 305 Learning To Love, Accept, and Respect Yourself with Dr. Jennifer Finlayson-Fife bicepsafterbabies.com/waitlist

Feb 4

Send us a text 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. Find show notes at bicepsafterbabies.com/357 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Jan 28

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Robyn Conley Downs' Website and Instagram The Book The Feel Good Effect https://realfoodwholelife.com/fgebook/ bicepsafterbabies.com/waitlist

Jan 21

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Jan 14

Send us a text 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! Find show notes at bicepsafterbabies.com/354 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Jan 7

Send us a text 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! Find show notes at bicepsafterbabies.com/353 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Dec 31, 2024

Send us a text 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. Find show notes at bicepsafterbabies.com/352 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/318

Dec 24, 2024

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/302

Dec 17, 2024

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Episode 305 : Learning To Love, Accept, and Respect Yourself with Dr. Jennifer Finlayson-Fife bicepsafterbabies.com/insider

Dec 10, 2024

Send us a text 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 Follow me on Instagram and Tiktok ! 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! bicepsafterbabies.com/insider

Dec 3, 2024

Send us a text 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 Follow me on Instagram and Tiktok ! 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

Nov 26, 2024

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Butter Your Macros Instagram , Podcast bicepsafterbabies.com/insider

Nov 19, 2024

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Episode 340 : Should You Train Through Pain? (The Answer May Surprise You) with Dr. Susie Spirlock, DPT bicepsafterbabies.com/insider

Nov 12, 2024

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Nov 5, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/344 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider

Oct 29, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/343 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/workshop bicepsafterbabies.com/insider

Oct 22, 2024

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Amy Williams’ Instagram , Website and App bicepsafterbabies.com/insider

Oct 15, 2024

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/success bicepsafterbabies.com/insider

Oct 8, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/340 Follow me on Instagram and Tiktok ! Links: Dr. Susie’s Website and Instagram bicepsafterbabies.com/insider

Oct 1, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/339 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Sep 27, 2024

Send us a text 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!

Sep 24, 2024

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Alyssa Miller’s Podcast , Instagram Free Class Registration and Course bicepsafterbabies.com/insider

Sep 17, 2024

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider

Sep 3, 2024

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider

Aug 27, 2024

Send us a text 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. Find show notes at bicepsafterbabies.com/335 Follow me on Instagram and Tiktok ! 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) bicepsafterbabies.com/setmymacros bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Aug 20, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/334 Follow me on Instagram and Tiktok ! Links: Laura Schoenfeld's Instagram and Website bicepsafterbabies.com/insider

Aug 13, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/333 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Aug 6, 2024

Send us a text 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. Find show notes at bicepsafterbabies.com/332 Follow me on Instagram and Tiktok ! Links: Episode 313: Optimal Training and Nutrition Strategies for Women with Dr. Stacy Sims Episode 72: Losing Half your Body Weight with Heather Robertson bicepsafterbabies.com/insider

Jul 30, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/331 Follow me on Instagram and Tiktok ! Links: Cody McBroom’s Instagram , Podcast and Website bicepsafterbabies.com/insider

Jul 23, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/330 Follow me on Instagram and Tiktok ! Links: Monica’s Instagram and Website Monica's podcast, About Progress ! bicepsafterbabies.com/insider

Jul 16, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/329 Follow me on Instagram and Tiktok ! 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 bicepsafterbabies.com/insider

Jul 9, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/328 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Jul 2, 2024

Send us a text 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 Follow me on Instagram and Tiktok ! 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 bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Jun 25, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/326 Follow me on Instagram and Tiktok ! Links: Dr. Alyssa’s Instagram , YouTube and Website bicepsafterbabies.com/insider

Jun 18, 2024

Send us a text 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. Find show notes at bicepsafterbabies.com/325 Follow me on Instagram and Tiktok ! Links: https://www.fearlesswarriorprogram.com/ctcc https://www.facebook.com/fearlessfastpitchmentaltraining https://www.instagram.com/fearlessfastpitch/ bicepsafterbabies.com/insider

Jun 11, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/324 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Jun 4, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/323 Follow me on Instagram and Tiktok ! Links: Butter Your Macros Instagram , Podcast bicepsafterbabies.com/insider

May 28, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/322 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

May 21, 2024

Send us a text 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. Find show notes at bicepsafterbabies.com/321 Follow me on Instagram and Tiktok ! Links: Heidi Powell’s Instagram , Podcast , Show Up Fit App bicepsafterbabies.com/insider

May 14, 2024

Send us a text 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. Find show notes at bicepsafterbabies.com/320 Follow me on Instagram and Tiktok ! Links: Tia-Clair Toomey-Orr's Instagram , Website , YouTube Get a copy of the book The Heart Is the Strongest Muscle E-Books bicepsafterbabies.com/insider

May 7, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/319 Follow me on Instagram and Tiktok !

Feb 20, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/318 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/challenge bicepsafterbabies.com/insider

Feb 13, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/317 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider

Feb 6, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/316 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Jan 30, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/315 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/challenge bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Jan 23, 2024

Send us a text 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 Follow me on Instagram and Tiktok ! 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! bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Jan 16, 2024

Send us a text 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. Find show notes at bicepsafterbabies.com/313 Follow me on Instagram and Tiktok ! Links: Dr. Sims' Website , Instagram , Facebook Get your copy of ROAR (Revised Edition) Here bicepsafterbabies.com/insider

Jan 9, 2024

Send us a text 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. Find show notes at bicepsafterbabies.com/312 Follow me on Instagram and Tiktok ! Links: Connect with Coach Tulin on Instagram , Facebook , and YouTube Coach Tulin’s Free Fit Tips www.plussizefittips.com bicepsafterbabies.com/44 bicepsafterbabies.com/insider

Jan 2, 2024

Send us a text 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! Find show notes at bicepsafterbabies.com/311 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider

Dec 26, 2023

Send us a text 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. Find show notes at bicepsafterbabies.com/310 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider bicepsafterbabies.com/263 bicepsafterbabies.com/161 @heyrachelcoons Grocery Budget Bootcamp Want to save $20 off your first grocery order at Walmart? Click here

Dec 19, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider bicepsafterbabies.com/setmymacros bicepsafterbabies.com/waitlist bicepsafterbabies.com/105 bicepsafterbabies.com/265

Dec 12, 2023

Send us a text 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. Find show notes at bicepsafterbabies.com/308 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider bicepsafterbabies.com/268 bicepsafterbabies.com/246 bicepsafterbabies.com/waitlist

Dec 5, 2023

Send us a text 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. Find show notes at bicepsafterbabies.com/307 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider bicepsafterbabies.com/starterkit bicepsafterbabies.com/setmymacros bicepsafterbabies.com/workshop bicepsafterbabies.com/waitlist bicepsafterbabies.com/143 bicepsafterbabies.com/94 bicepsafterbabies.com/76

Nov 28, 2023

Send us a text 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! Find show notes at bicepsafterbabies.com/306 Follow me on Instagram and Tiktok ! Links: Metabolic Status Assessment Follow Michelle on Instagram @michellestiff_wellness Michelle’s Facebook Wellness Elevate Online Coaching Michelle’s Website wellnesselevatetribe.com bicepsafterbabies.com/cert bicepsafterbabies.com/secret bicepsafterbabies.com/insider

Nov 21, 2023

Send us a text 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! Find show notes at bicepsafterbabies.com/305 Follow me on Instagram and Tiktok ! Links: Dr. Finlayson-Fife's Instagram bicepsafterbabies.com/insider 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 .

Nov 14, 2023

Send us a text 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! Find show notes at bicepsafterbabies.com/304 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Nov 7, 2023

Send us a text 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! Find show notes at bicepsafterbabies.com/303 Follow me on Instagram and Tiktok ! 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 bicepsafterbabies.com/insider

Oct 31, 2023

Send us a text 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! Find show notes at bicepsafterbabies.com/302 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider

Oct 24, 2023

Send us a text 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! Find show notes at bicepsafterbabies.com/301 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Oct 17, 2023

Send us a text 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! Find show notes at bicepsafterbabies.com/302 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider 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

Oct 10, 2023

Send us a text 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! Find show notes at bicepsafterbabies.com/299 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider

Oct 3, 2023

Send us a text 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! Find show notes at bicepsafterbabies.com/298 Follow me on Instagram and Tiktok !

Sep 26, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: 10% OFF MacrosFirst with the code BABS10. Redeem here MacrosFirst FB Group MacrosFirst Instagram MacrosFirst Reddit bicepsafterbabies.com/insider

Sep 19, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider

Sep 12, 2023

Send us a text Get ready for an incredible podcast episode! Join me in welcoming Taylor Ann 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 Follow me on Instagram and Tiktok ! Links: Autoimmune Nutrition Basics free download Taylor Ann Macey’s Website , Podcast-Brain Diet bicepsafterbabies.com/insider

Sep 5, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider

Aug 29, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Jill Coleman’s website and podcast bicepsafterbabies.com/secret bicepsafterbabies.com/insider

Aug 22, 2023

Send us a text 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 Follow me on Instagram and Tiktok !

Aug 15, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Aug 8, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Sarah Clark’s Podcast bicepsafterbabies.com/insider

Aug 1, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Lauren George’s Instagram and Website bicepsafterbabies.com/insider

Jul 25, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: The Butter Dish bicepsafterbabies.com/insider

Jul 18, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Episode 92 bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Jul 11, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Google Scholar PubMed examine.com bicepsafterbabies.com/supplements bicepsafterbabies.com/insider

Jul 4, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/supplements Google Scholar PubMed Labdoor bicepsafterbabies.com/insider

Jun 27, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Andrea Allen’s Instagram bicepsafterbabies.com/insider

Jun 20, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/240 #justabody bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Jun 13, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Jessica Cahoy’s Instagram bicepsafterbabies.com/insider

Jun 6, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Nikkiey Stott’s Instagram and Tiktok bicepsafterbabies.com/45 bicepsafterbabies.com/insider

May 30, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

May 23, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Katy Saltsman’s Instagram and Podcast bicepsafterbabies.com/253 Are You A People-Pleaser? This Episode’s For You bicepsafterbabies.com/insider

May 16, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: www.bsbtribe.com/podcast Lesya Holzapfel Instagram bicepsafterbabies.com/insider

May 9, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! 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

May 2, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider bicepsafterbabies.com/waitlist

Apr 25, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: Natasha’s Instagram , Tiktok and Podcast bicepsafterbabies.com/insider

Apr 18, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider Andrea Fausett’s Instagram and Tiktok

Apr 11, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! 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

Apr 4, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Mar 21, 2023

Send us a text Today’s podcast episode is another Live Coaching Session inside MACROS 101. 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Mar 14, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/workshop

Mar 7, 2023

Send us a text 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 Follow me on Instagram and Tiktok !

Feb 28, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/246 bicepsafterbabies.com/waitlist

Feb 21, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! 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

Feb 14, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/starterkit bicepsafterbabies.com/setmymacros bicepsafterbabies.com/workshop bicepsafterbabies.com/143 bicepsafterbabies.com/94 bicepsafterbabies.com/76

Feb 7, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/setmymacros bicepsafterbabies.com/waitlist bicepsafterbabies.com/105

Jan 31, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Preorder your book at www.sextalksbook.com

Jan 24, 2023

Send us a text 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 come in clutch for you. Find show notes at bicepsafterbabies.com/263 Follow me on Instagram and TikTok ! Links: @heyrachelcoons Grocery Budget Bootcamp Want to save $20 off your first grocery order at Walmart? Click here

Jan 17, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/insider allisonhollinger.com/plantonourish @AllisonHollinger CoachHollinger

Jan 10, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: www.bicepsafterbabies.com/164 www.bicepsafterbabies.com/124 bicepsafterbabies.com/insider

Jan 3, 2023

Send us a text 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 Follow me on Instagram and Tiktok ! Links: www.bicepsafterbabies.com/92 www.bicepsafterbabies.com/179 bicepsafterbabies.com/insider

Dec 27, 2022

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/challenge bicepsafterbabies.com/insider @elyseaellis Macrofriendlyfood.com

Dec 20, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/258 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/challenge www.bicepsafterbabies.com/92 bicepsafterbabies.com/insider

Dec 13, 2022

Send us a text 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 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/challenge bicepsafterbabies.com/insider

Dec 6, 2022

Send us a text 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 Follow me on Instagram and Tiktok ! 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

Nov 29, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/255 Follow me on Instagram and Tiktok ! Links: www.bicepsafterbabies.com/53 bicepsafterbabies.com/becomeacoach bicepsafterbabies.com/cert The Conscious Coach Podcast @itsambersmith bicepsafterbabies.com/insider

Nov 22, 2022

Send us a text 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?" So today, I have two very gracious guests, Katie and Amanda, who will share their experiences going through a bulk. We talk about normalizing the challenges and struggles that happen 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 Follow me on Instagram and Tiktok ! 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 bicepsafterbabies.com/insider

Nov 15, 2022

Send us a text 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 Follow me on Instagram and Tiktok ! Links: www.bicepsafterbabies.com/210 bicepsafterbabies.com/insider

Nov 8, 2022

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Nov 1, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/251 Follow me on Instagram and Tiktok ! Links: www.bicepsafterbabies.com/192 bicepsafterbabies.com/cert bicepsafterbabies.com/insider

Oct 25, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/250 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/cert bicepsafterbabies.com/insider

Oct 18, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/249 Follow me on Instagram and Tiktok Links: www.bicepsafterbabies.com/39 bicepsafterbabies.com/insider

Oct 11, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/248 Follow me on Instagram ! Link: bicepsafterbabies.com/insider

Oct 4, 2022

Send us a text 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 Follow me on Instagram ! Links: @carolineofenstein ccowellness.com bicepsafterbabies.com/insider

Sep 27, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/246 Follow me on Instagram ! Links: @coachkaseyjo www.kjocoaching.com bicepsafterbabies.com/insider

Sep 20, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/245 Follow me on Instagram ! Links: bicepsafterbabies.com/insider Megan’s book Megan’s questionnaire

Sep 13, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/244 Follow me on Instagram ! www.bicepsafterbabies.com/228 bicepsafterbabies.com/insider Amber’s blog

Sep 6, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/243 Follow me on Instagram ! Link: bicepsafterbabies.com/insider

Sep 2, 2022

Send us a text This will be the last Friday episode for a while. Take a listen to hear why. Find show notes at bicepsafterbabies.com/do-less-do-better Follow me on Instagram !

Aug 30, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/242 Follow me on Instagram ! Links: bicepsafterbabies.com/join bicepsafterbabies.com/insider

Aug 19, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/challenge bicepsafterbabies.com/insider

Aug 16, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/challenge bicepsafterbabies.com/insider

Aug 12, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/challenge bicepsafterbabies.com/insider

Aug 9, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/challenge www.bicepsafterbabies.com/92 bicepsafterbabies.com/insider

Aug 5, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Aug 2, 2022

Send us a text 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 Follow me on Instagram ! Links: www.bicepsafterbabies.com/102 bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Jul 29, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/235 Follow me on Instagram ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Jul 26, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/234 Follow me on Instagram ! Links: bicepsafterbabies.com/confidence bicepsafterbabies.com/insider

Jul 22, 2022

Send us a text 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 Follow me on Instagram ! 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 bicepsafterbabies.com/insider

Jul 19, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/confidence www.bicepsafterbabies.com/143 bicepsafterbabies.com/setmymacros bicepsafterbabies.com/insider

Jul 15, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/231 Follow me on Instagram ! Links: bicepsafterbabies.com/confidence bicepsafterbabies.com/insider

Jul 12, 2022

Send us a text 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 Follow me on Instagram ! 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 bicepsafterbabies.com/waitlist bicepsafterbabies.com/confidence bicepsafterbabies.com/insider

Jul 8, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/229 Follow me on Instagram ! Link: bicepsafterbabies.com/insider

Jul 5, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/228 Follow me on Instagram ! Link: bicepsafterbabies.com/insider

Jul 1, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/227 Follow me on Instagram ! Links: bicepsafterbabies.com/workshop bicepsafterbabies.com/pull-up bicepsafterbabies.com/insider

Jun 28, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/insider www.traintosustainwithdana.com Dana's IG: @train_to_sustain FB: Dana Welfare

Jun 24, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/insider bicepsafterbabies.com/waitlist

Jun 21, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/224 Follow me on Instagram ! Links: bicepsafterbabies.com/insider www.bicepsafterbabies.com/92

Jun 17, 2022

Send us a text 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 Follow me on Instagram ! 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 bicepsafterbabies.com/insider

Jun 14, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/222 Follow me on Instagram ! Links: bicepsafterbabies.com/insider Podcast: Real Life Runners with Angie and Kevin Brown Real Life Runners Website IG: @realliferunners FB: Real Life Runners

Jun 10, 2022

Send us a text 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? Find show notes at bicepsafterbabies.com/221 Follow me on Instagram ! Links: www.bicepsafterbabies.com/72 bicepsafterbabies.com/insider

Jun 7, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/220 Follow me on Instagram ! Link: bicepsafterbabies.com/insider

Jun 3, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/219 Follow me on Instagram ! Links: bicepsafterbabies.com/insider IG: @macros.with.maureen

May 31, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/becomeacoach bicepsafterbabies.com/insider

May 27, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/becomeacoach bicepsafterbabies.com/3 bicepsafterbabies.com/insider

May 24, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/becomeacoach bicepsafterbabies.com/45 bicepsafterbabies.com/insider

May 20, 2022

Send us a text 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.” Find show notes at bicepsafterbabies.com/215 Follow me on Instagram ! Link: bicepsafterbabies.com/insider

May 17, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/becomeacoach bicepsafterbabies.com/insider

May 13, 2022

Send us a text 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 Follow me on Instagram ! Link: bicepsafterbabies.com/insider

May 10, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/workshop bicepsafterbabies.com/45 bicepsafterbabies.com/208 https://bicepsafterbabies.com/76 bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

May 6, 2022

Send us a text 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 Link: bicepsafterbabies.com/insider

May 3, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/210 Follow me on Instagram ! Links: bicepsafterbabies.com/insider butteryourmacros

Apr 29, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/insider @januaryhartrizzo januaryhart.com

Apr 26, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/208 Follow me on Instagram ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Apr 22, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/207 Follow me on Instagram ! Links: bicepsafterbabies.com/insider SOAKSTREAM

Apr 19, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/insider @mixhers @jesstoolson bicepsafterbabies.com/204

Apr 15, 2022

Send us a text 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 Links: bicepsafterbabies.com/insider Gaya’s IG handle: @being.lady.gaga .

Apr 12, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/204 Follow me on Instagram ! Links: bicepsafterbabies.com/insider @mixhers @soulhappyandhealthy

Apr 8, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/203 Follow me on Instagram ! Link: bicepsafterbabies.com/insider

Apr 5, 2022

Send us a text 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? Find show notes at bicepsafterbabies.com/202 Follow me on Instagram ! Links: http://bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Apr 1, 2022

Send us a text 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 Follow me on Instagram ! Link: bicepsafterbabies.com/insider

Mar 29, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/200 Follow me on Instagram ! Links: bicepsafterbabies.com/join bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Mar 26, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/199 Follow me on Instagram ! Links: bicepsafterbabies.com/allaccess bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider Sarah Clark's IG

Mar 18, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/198 Follow me on Instagram ! Link: bicepsafterbabies.com/insider

Mar 15, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/197 Follow me on Instagram ! Links: bicepsafterbabies.com/challenge bicepsafterbabies.com/insider @elyseaellis macrofriendlyfood.com

Mar 11, 2022

Send us a text 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 Follow me on Instagram !

Mar 8, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/195 Follow me on Instagram ! Links: bicepsafterbabies.com/challenge bicepsafterbabies.com/insider

Mar 4, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/194 Follow me on Instagram !

Mar 1, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/193 Follow me on Instagram ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/insider

Feb 25, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/192 Follow me on Instagram ! Links: bicepsafterbabies.com/confidence bicepsafterbabies.com/insider Lindsey Rahn Fitness Insta: @lindseyrahnfit Fb: @lindsey.rahn.fitness

Feb 22, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/191 Follow me on Instagram ! Links: bicepsafterbabies.com/insider bicepsafterbabies.com/setmymacros www.bicepsafterbabies.com/74 www.bicepsafterbabies.com/9 www.bicepsafterbabies.com/42 www.bicepsafterbabies.com/114 www.bicepsafterbabies.com/170

Feb 18, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/confidence bicepsafterbabies.com/insider

Feb 15, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/iloveme bicepsafterbabies.com/insider www.bicepsafterbabies.com/80 www.bicepsafterbabies.com/81 www.bicepsafterbabies.com/160 www.bicepsafterbabies.com/158

Feb 11, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/iloveme bicepsafterbabies.com/insider

Feb 8, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/187 Follow me on Instagram ! Links: bicepsafterbabies.com/iloveme bicepsafterbabies.com/insider

Feb 4, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/186 Follow me on Instagram ! Links: bicepsafterbabies.com/iloveme bicepsafterbabies.com/insider

Feb 1, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/185 Follow me on Instagram ! Links: bicepsafterbabies.com/insider @macrogradon

Jan 28, 2022

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/insider bicepsafterbabies.com/waitlist Katie's IG

Jan 25, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/183 Follow me on Instagram ! Links: bicepsafterbabies.com/insider https://www.butteryourmacros.com/the-butter-dish IG: @butteryourmacros

Jan 21, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/182 Follow me on Instagram ! Links: Want to be a BAB Radio Insider? Hit this link BAB Radio Insider to sign up for texting reminders! @mrs.Sara.ryerson

Jan 18, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/181 Follow me on Instagram ! Links: Want to be a BAB Radio Insider? Hit this link BAB Radio Insider to sign up for texting reminders! 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

Jan 14, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/180 Follow me on Instagram ! Links: Want to be a BAB Radio Insider? Hit this link BAB Radio Insider to sign up for texting reminders! www.bicepsafterbabies.com/9 www.bicepsafterbabies.com/42 www.bicepsafterbabies.com/114 www.bicepsafterbabies.com/170 Kristie's IG Kristie's Website Kristie's FB Page

Jan 11, 2022

Send us a text 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 Follow me on Instagram ! Links: www.bicepsafterbabis.com/92 support@Bicepsafterbabies.com

Jan 7, 2022

Send us a text 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. Find show notes at bicepsafterbabies.com/178 Follow me on Instagram ! Links: bicepsafterbabies.com/waitlist Facebook: @marlahannig Instagram: @marlahannig

Jan 4, 2022

Send us a text 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! Find show notes at bicepsafterbabies.com/177 Follow me on Instagram ! Links: www.bicepsafterbabies.com/173 www.bicepsafterbabies.com/174 www.bicepsafterbabies.com/175 www.bicepsafterbabies.com/176 Bicepsafterbabies.com bicepsafterbabies.com/waitlist

Dec 28, 2021

Send us a text 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 Follow me on Instagram !

Dec 21, 2021

Send us a text 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. Find show notes at bicepsafterbabies.com/175 Follow me on Instagram ! Links: Monica Packer's About Progress Carol Dweck's book: Mindset

Dec 14, 2021

Send us a text 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. Find show notes at bicepsafterbabies.com/174 Follow me on Instagram ! Link: www.bicepsafterbabiesradio/29

Dec 7, 2021

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/join bicepsafterbabies.com/waitlist

Nov 30, 2021

Send us a text 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

Nov 23, 2021

Send us a text 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! Find show notes at bicepsafterbabies.com/171 Follow me on Instagram ! Links: www.bicepsafterbabies.com/96 bicepsafterbabies.com/cardiochallenge @siss_fit sissfit.com

Nov 16, 2021

Send us a text 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. Find show notes at bicepsafterbabies.com/170 Follow me on Instagram ! Links: Reverse Freebie Download https://bicepsafterbabies.com/38 https://www.bicepsafterbabies.com/114 http://bicepsafterbabies.com/42 http://bicepsafterbabies.com/76 http://bicepsafterbabies.com/72 https://www.bicepsafterbabies.com/9 https://www.bicepsafterbabies.com/10 bicepsafterbabies.com/waitlist

Nov 9, 2021

Send us a text 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. Find show notes at bicepsafterbabies.com/169 Follow me on Instagram !

Nov 2, 2021

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/becomeacoach

Oct 26, 2021

Send us a text 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. Find show notes at bicepsafterbabies.com/167 Follow me on Instagram ! Links: bicepsafterbabies.com/workshop https://bicepsafterbabies.com/45

Oct 19, 2021

Send us a text 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. Find show notes at bicepsafterbabies.com/166 Follow me on Instagram ! Links: www.bicepsafterbabies.com/60 https://bicepsafterbabies.com/61

Oct 12, 2021

Send us a text 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! Find show notes at bicepsafterbabies.com/165 Follow me on Instagram ! Links: Marci Nevin Decades of Strength

Oct 5, 2021

Send us a text 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. Find show notes at bicepsafterbabies.com/164 Follow me on Instagram !

Sep 28, 2021

Send us a text 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. Find show notes at bicepsafterbabies.com/163 Follow me on Instagram ! Link: Connect Flow Grow

Sep 21, 2021

Send us a text 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! Find show notes at bicepsafterbabies.com/162 Follow me on Instagram !

Sep 14, 2021

Send us a text 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. Find show notes at bicepsafterbabies.com/161 Follow me on Instagram ! Links: www.bicepsafterbabies.com/116 www.bicepsafterbabies.com/27 www.bicepsafterbabies.com/37 https://www.bicepsafterbabies.com/40 https://www.bicepsafterbabies.com/109 @ucanserveittoo

Sep 7, 2021

Send us a text 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. Find show notes at bicepsafterbabies.com/160 Follow me on Instagram ! Link: bicepsafterbabies.com/waitlist

Sep 3, 2021

Send us a text On today’s Friday bonus episode, I’m interviewing one of my awesome clients, Leah. 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 Follow me on Instagram ! Links: www.bicepsafterbabies.com/9 https://bicepsafterbaies.com/42 bicepsafterbabies.com/waitlist

Aug 31, 2021

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/join bicepsafterbabies.com https://bicepsafterbabies.com/157 https://bicepsafterbabies.com/76

Aug 29, 2021

Send us a text 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 Follow me on Instagram ! Links: https://bicepsafterbabies.com/80 https://bicepsafterbabies.com/81

Aug 27, 2021

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/challenge bicepsafterbabies.com/waitlist

Aug 20, 2021

Send us a text 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 Follow me on Instagram ! Link: bicepsafterbabies.com/challenge

Aug 17, 2021

Send us a text 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 Follow me on Instagram ! Links: bicepsafterbabies.com/challenge bicepsafterbabies.com/waitlist www.bicepsafterbabies.com/28

Aug 13, 2021

Send us a text 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 Follow me on Instagram ! 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

Aug 10, 2021

Send us a text 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 Follow me on Instagram ! Links: www.bicepsafterbabies.com/102 bicepsafterbabies.com/challenge

Aug 6, 2021

Send us a text 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 Follow me on Instagram ! 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

Aug 3, 2021

Send us a text 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 Follow me on Instagram ! 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

Jul 30, 2021

Send us a text 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 Follow me on Instagram ! 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

Jul 27, 2021

Send us a text 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 Follow me on Instagram ! 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: bicepsafterbabies.com/waitlist www.bicepsafterbabies.com/65 www.bicepsafterbabies.com/144 www.bicepsafterbabies.com/34 www.bicepsafterbabies.com/124 www.bicepsafterbabies.com/126 www.bicepsafterbabies.com/3 www.bicepsafterbabies.com/72

Jul 23, 2021

Send us a text 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 Follow me on Instagram ! 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: bicepsafterbabies.com/waitlist

Jul 20, 2021

Send us a text 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 Follow me on Instagram ! 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

Jul 16, 2021

Send us a text 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 Follow me on Instagram ! 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

Jul 13, 2021

Send us a text 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 Follow me on Instagram ! 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

Jul 6, 2021

Send us a text 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 Follow me on Instagram ! 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)

Jun 29, 2021

Send us a text 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 Follow me on Instagram !

Jun 22, 2021

Send us a text 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 Follow me on Instagram !

Jun 15, 2021

Send us a text 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 Follow me on Instagram !

Jun 8, 2021

Send us a text Most people understand that moving their bodies 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 your 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 Follow me on Instagram !

Jun 1, 2021

Send us a text There are a lot of myths out there in terms of weightlifting. You've probably known and heard them, and you've probably seen them on social media platforms. And now, I feel like we are in a much more well-educated, better position today than maybe we were years ago. But there are still a lot of weightlifting myths out there and especially a lot of weightlifting myths around females lifting weights. And so my intention today is to have a conversation about some of the most common weightlifting myths that I hear and talk through them. Now, let’s bust some of those myths today. Find show notes at bicepsafterbabies.com/138 Follow me on Instagram !

May 25, 2021

Send us a text We're going to talk about one of my favorite topics today, which is lifting weights. By the end of this episode, you will have the information that you need to make a really good decision for yourself and your journey and the goals that you're wanting to hit in terms of lifting weights. It's also going to be a great podcast for you to listen to have some talking points have a way to be able to approach this with people to be able to help them understand the value of weightlifting and why it's such an important part of your programming and hopefully to entice more people to be able to join you. Find show notes at bicepsafterbabies.com/137 Follow me on Instagram !

May 18, 2021

Send us a text Today on the podcast I speak with Danya Douglas Hunt, a former Olympic Athletic Therapist & Strength, and Conditioning coach turned multi-passionate entrepreneur. We had an enlightening conversation about mobility, injury, overcoming injury, and all those unsexy things that have to do with fitness. Danya has a wide range of knowledge in terms of science, in terms of anatomy, strength, mobility, and all this work that we do to be able to improve our performance. So if you are somebody who moves your body at all during the day, then this podcast episode is going to be for you. There is going to be something in this podcast episode for you. Find show notes at bicepsafterbabies.com/136 Follow me on Instagram !

May 11, 2021

Send us a text 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 the story that Darci shares that are gonna really hit home for you. By Darci sharing her story and sharing it vulnerably, it will definitely allow us to be able to get a perspective that maybe you had never considered before. Now let’s dive in. Find show notes at bicepsafterbabies.com/135 Follow me on Instagram !

May 4, 2021

Send us a text Lindsey talked about her time as a fitness competitor in the bodybuilding world and that transition away from that world in episode number 22. And the reason I brought Lindsey back on is that here we are over two years later. And I think it's really important to do an update on where she's at and what's happened over those last two years. And Lindsey is able to look back and share a lot of what she learned and share her experience. And I think there are a lot of really valuable things that you're going to get out of this episode. Find show notes at bicepsafterbabies.com/134 Follow me on Instagram !

Apr 27, 2021

Send us a text What we're going to sit here and chat about today is for those of you who are ready to get started, ready to dive into counting macros, and be able to utilize that tool to be able to reach your fitness goals. And maybe you've downloaded my guide, or you've had your macro set. And now you're like what do I do? How do I like to get started on this journey? And so, for anybody who's sitting here and, in that situation, and being like what's next? What do I do? That is why I'm recording this episode today. How do you increase your odds of successfully using this tool of macro counting? Now let’s jump into today’s episode. Find show notes at bicepsafterbabies.com/133 Follow me on Instagram !

Apr 20, 2021

Send us a text 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. Find show notes at bicepsafterbabies.com/132 Follow me on Instagram !

Apr 13, 2021

Send us a text 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, and 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 one how to improve your sleep, two, how to know maybe 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. Find show notes at bicepsafterbabies.com/131 Follow me on Instagram !

Apr 6, 2021

Send us a text I'm back with another rant episode. I share this as a perspective to offer you maybe a different perspective than you've gotten from other fitness influencers, and maybe a different perspective than you currently hold yourself. I offer that as an opportunity for you to maybe look at things a little bit differently. And so the thing that we're going to look at a little bit differently today is motivation. So let's dive into today's episode as we 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 Follow me on Instagram !

Mar 30, 2021

Send us a text In this episode, Jaime and I 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 and very much having a trust that I built with myself. She talks a lot about building trust with yourself and what that can look like, and what are some of the first steps that you can start taking to rebuild that trust in yourself. If this topic interests you, please take a listen! Find show notes at bicepsafterbabies.com/129 Follow me on Instagram !

Mar 23, 2021

Send us a text 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 that interests you more than just starting a business you might find these questions a little bit more pertinent, you also 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 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. Let's dig in! Find show notes at bicepsafterbabies.com/128 Follow me on Instagram !

Mar 16, 2021

Send us a text Today, we're going to mix it up a little bit. Most of my podcast is about the health and fitness journey, and we get to this point where we help other people able to have the same transformation that I and other coaches have 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. So I wanted to record a podcast episode cuz 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, so make sure you stay till the end of today’s episode; it’s one you won’t want to miss! Find show notes at bicepsafterbabies.com/127 Follow me on Instagram !

Mar 9, 2021

Send us a text 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 a 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 and I can't wait for you to dive into this episode with Christine Ajisafe. Find show notes at bicepsafterbabies.com/126 Follow me on Instagram !

Mar 2, 2021

Send us a text 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 that they're learning and digesting and incorporating into their lives, and yet make it so it is a productive thing that doesn't harm their children long term, right? I can't wait for you to take a listen to these things that I'm going to share, these have been on my heart and on my mind, and I think they're things that maybe some of you who are listening to need to hear. I'm not an expert, never said I was but my hope is that this offers you some perspectives that you can use to help you in your parenting journey. www.bicepsafterbabies.com/125 Follow me on Instagram !

Feb 23, 2021

Send us a text So in today's episode, Melissa Porter 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 able to keep it off for two years), and what are the actual secrets that allowed her to do that. It may not be the things that you think would actually create that transformation, 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. Sounds interesting? Let's dig in! Find show notes at bicepsafterbabies.com/124 Follow me on Instagram !

Feb 16, 2021

Send us a text In this episode, I'm going to talk about a topic that came up during the coaching call. I've observed from the questions raised that they didn't really know what to expect during maintenance and so that got me thinking about my relationship with food, how I view food, and how I use it in my life. I hope you don't miss it as I'm going to share why I think it's 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. Find show notes at bicepsafterbabies.com/123 Follow me on Instagram !

Feb 9, 2021

Send us a text This episode is full of so much good information as Lindsay dives deeper and she gets into some of the science behind what it takes to build muscle. She has a wealth of knowledge and a lot of information about muscle building, and she talks about mistakes that she's made in the past that I've also made in the past and I think most people did the same 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. So, let's dive in! Find show notes at bicepsafterbabies.com/122 Follow me on Instagram ! @liftinglindsay liftinglindsay.com

Feb 2, 2021

Send us a text 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 until you're no longer motivated because you don't see results. So in this episode, I want to talk about this really important topic which a lot of you can relate to and I'm going to share some reasons why your weight loss may be slow and what the heck to do about it. I believe that there's always the next step to move forward. So, without further ado, let's start! Find show notes at bicepsafterbabies.com/121 Follow me on Instagram !

Jan 19, 2021

Send us a text I'm going to be busting some weight loss myths in this episode and go a little bit on a rant about this because I feel extra passionate about it today. These myths still linger and they manifest in a multitude of different ways, so I can't wait for you to take a listen, and also please take a moment to do a little check on yourself when I mentioned the following: "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's currently serving me in what I'm trying to accomplish?" Let's dive in! Find show notes at bicepsafterbabies.com/120 Follow me on Instagram !

Jan 12, 2021

Send us a text 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, 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 it than at any other time. As you listen to this, you'll also learn her thoughts on why it's such a time that a lot of women skip, why you should not skip maintenance, and why it really should be where you're spending the majority of your life. So, let's dive in! Find show notes at bicepsafterbabies.com/119 Follow me on Instagram !

Jan 5, 2021

Send us a text Happy new year! 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, so I thought it would be 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 sharing those with you, and hope that'll spark something in you as you're thinking about what you want to create this new year. Sounds interesting? Let's dive in! Find show notes at bicepsafterbabies.com/118 Follow me on Instagram !

Dec 29, 2020

Send us a text Way back in 2018, I recorded Episode 13 and I gave really great advice about New Year's resolutions and how to break them down into actual action items that you can achieve during the year. Now I'm so happy that we're wrapping up another year together and I think 2020 will be one for the books. I'm so excited for 2021 and what it's going to bring, so without further ado, let's dive into a very timely topic of New Year's resolutions and I want to layer into this episode talking more about the “being” part of setting goals. Find show notes at bicepsafterbabies.com/117 Follow me on Instagram !

Dec 22, 2020

Send us a text I actually have my sister on the podcast today, and I really wanted to bring her on because I know that a lot of us have past experiences or things that have changed in different phases and stages of our lives, and this is something that we can all relate to. She’s done some pretty amazing things with sports so we talked about her playing rugby and making it to the All-American team, which is a big deal, and most importantly, her transition from being on a team into motherhood. I can't wait for you to listen because I know you'll love what she shared about that transition. Find show notes at bicepsafterbabies.com/116 Follow me on Instagram !

Dec 15, 2020

Send us a text In episode 111, we talked about how to create a plan that's going to really be effective for you. So today, I talk about 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. I hope you don't miss today's episode as we're gonna dive into why you struggle to stay on your plan, and figure out how to be more effective in making a decision and actually executing that plan. Find show notes at bicepsafterbabies.com/115 Follow me on Instagram !

Dec 8, 2020

Send us a text Today I'm going to chat with Leslie about her experience going through a reverse diet so that you can hear from somebody who took the journey, had all the fears, and who's been there and done that. I think it's important to share these stories to help us understand that all mixed emotions we feel in starting a reverse diet are totally normal. As you listen to this episode, you will realize how important reversing is as part of the process. Find show notes at bicepsafterbabies.com/114 Follow me on Instagram !

Dec 1, 2020

Send us a text I'm just so itching to have you listen to this interview that I had with Kiki as we talk about a whole range of topics, such as eating, and lifting, but most importantly, we talk about the idea of eating more to weigh less. You might ask, how can "eat more to weigh less" be a thing? I hope you don't miss today's episode as it can be such a revolutionary game-changer for so many women. Find show notes at bicepsafterbabies.com/113 Follow me on Instagram !

Nov 24, 2020

Send us a text I have an awesome guest in the podcast today, who's older than 40. At her age, Mary Ann says that she's never looked better and everything changed when she found macro counting in her late 40s. I can't wait for you to take a listen to the podcast as she shares her story, perspective, and experiences as she's gone through the aging process. Find show notes at bicepsafterbabies.com/112 Follow me on Instagram !

Nov 17, 2020

Send us a text It's the time of the year that we're rolling into Thanksgiving, Christmas, and then comes the New Year. Time for indulgence and a lot of women equated it to the time when you gain weight, then the new year's resolutions come out, the weight loss starts and you know, wash, rinse, repeat. Many of us have been familiar with that pattern over and over and over again, 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. Sounds interesting? Let's dive in! Find show notes at bicepsafterbabies.com/111 Follow me on Instagram !

Nov 10, 2020

Send us a text Today I have a bunch of my friends together. In fact, we decided to bring team Biceps After Babies on for another podcast episode. 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 I hope you don't miss it! Find show notes at bicepsafterbabies.com/110 Follow me on Instagram !

Nov 3, 2020

Send us a text 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 things that we share aren't gonna work for you, so rather than thinking you have to do it the same way, as you listen to this, I want you to take some of the ideas and figure out creative ways to make it work for you, your space, your lifestyle and your goals. Find show notes and links at bicepsafterbabies.com/109 Follow me on Instagram !

Oct 27, 2020

Send us a text My guest today 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 Follow me on Instagram !

Oct 20, 2020

Send us a text Today we're doing another "Ask Amber A nything", and we thought it would be a fun idea to do an “Ask Me Anything About Motherhood”, a s motherhood is an important part of me and a much more important part of my brand and story. When I started my company, I wanted to help women understand and realize that their fitness days didn't have to be behind them, that they could have it regardless of their age, and there's always an ability to improve over time. I hope you don't miss today's episode as it would be fun to see what questions you guys had for me on motherhood, and I'm telling you, we have some good ones. Find show notes at bicepsafterbabies.com/107 Follow me on Instagram !

Oct 13, 2020

Send us a text We have a very special guest today, Jamia Ponder. She speaks to something that I think a lot of you will relate to, and that's this idea of putting yourself back on your to-do list. I can't wait for you to listen to Jamia as she shares how we can start to uncover ourselves and get back to the essence of who we are so that we can show up for other people in our lives at a higher level. So let's dive in! Find show notes at bicepsafterbabies.com/106 Follow me on Instagram !

Oct 6, 2020

Send us a text Today we have a great episode, and hopefully, you're going to walk away with some breakthroughs and tools that you can use in your journey. I'm talking about something that you experience during a journey towards any goal, and that is discouragement. So let's dive into it as I share with you some tips on how to make it through that and what to tell yourself to make it through that experience. Find show notes at bicepsafterbabies.com/105 Follow me on Instagram !

Sep 29, 2020

Send us a text I'm really excited for you guys to listen to this episode with Amanda, the host of the Feel Amazing Naked podcast. She shares some amazing ways to help us appreciate and accept our amazing naked selves and that it doesn't have to do with changing our body or losing fat but more so moving towards that place of confidence. So, let's get into today's episode, and I challenge you to not only listen but to start putting it into action because as we know that when you take that action that's when things actually start to change. Find show notes at bicepsafterbabies.com/104 Follow me on Instagram !

Sep 22, 2020

Send us a text In this episode, I'm talking about the five reasons why you aren't losing weight. And this is a common thing that I troubleshoot with clients and people in my DMS, where they say, “Amber, I'm doing all the things right, I'm counting macros, I'm eating healthy, I'm working out. Like I'm doing all the things, but it's not working. What do I do next?", "What's the next step?" And if that's you right now, then I can't wait for you to take a listen to this episode to help you pinpoint where you need to be paying a little bit more attention in your weight loss journey. Find show notes at bicepsafterbabies.com/103 Follow me on Instagram !

Sep 8, 2020

Send us a text As you let me know on Instagram how you guys love my rants about random things, here we are again today for another episode of just pure “ranting”. This one is kind of funny because the way that it came about was during my team’s meeting when I started talking and felt very passionate about it. So, I spent a kind of 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.” And that is how this episode came to be and I think it's true, this is something that I feel very passionate about. So, without further ado, here's another rant about why I believe “You Aren't The Problem.” Find s how notes at bicepsafterbabies.com/102 Follow me on Instagram !

Sep 1, 2020

Send us a text Today I'm excited to share some stories about these successful women. They share their journeys on how they were able to overcome their body insecurities, their poor relationship with food, and how they shifted their mindsets into positivity. And so I think it's important to hear these stories to learn and to remind yourself that it could happen to everyone and that if somebody else can do it and can make a significant change then it's possible for you, too. Sounds interesting? Let's dive in. Find show notes at bicepsafterbabies.com/101 Follow me on Instagram !

Aug 25, 2020

Send us a text Today is a big celebration because this is Episode 100!! This is a significant milestone, and I'm so grateful to share it with you. At Biceps After Babies, we put in a lot of time and effort to share valuable, free content with you all, to help you get started with your fitness journey. It makes me so incredibly happy to hear from you all about how BAB Radio has helped you make transformations. So today, I wanted to share some of the stories from our listeners who have made big changes in their lives. Without further ado, let's hear some of our listeners' stories. Find show notes at bicepsafterbabies.com/100 Follow me on Instagram !

Aug 18, 2020

Send us a text Biceps After Babies Radio is going to hit 100 next week and so we're giving you a special surprise! I'm really big about celebrating wins because I believe that as we look for wins in our journeys, we get more of them. So, I couldn't think of a better way to celebrate this milestone than by sharing our 10 most downloaded, most listened to and most impactful episodes so far. And I don't want you to miss them! Sounds good? Let's dive in. So in no particular order, these are the top 10 podcasts so far... Find show notes at bicepsafterbabies.com/99 Follow me on Instagram !

Aug 11, 2020

Send us a text In today's episode, I thought it would be fun to share some of my mistakes and lessons that I have learned over the years as a coach. My MACROS 101 clients know that I firmly believe that there are no failures and that in life, you either get the result that you want or the lesson that you need. So over the years, as I have been in the coaching business, I think the shifts and the lessons I've learned along the way have grown me into a better coach. I can't wait to share with you how it started and evolved over the years. Find show notes at bicepsafterbabies.com/98 Follow me on Instagram !

Aug 4, 2020

Send us a text Today I have a fabulous interview with a MACROS 101 client, Kasey Kruer. In addition to being a mom, she also works full-time. Kasey speaks about both her physical and mental transformations, and she also shares about how her experience with macro counting has strengthened her relationship with her kids. I can't wait for you to listen to Kasey's story! Find show notes at bicepsafterbabies.com/97 Follow me on Instagram !

Jul 28, 2020

Send us a text I'm really excited about recording this episode because I get questions about cardio all the time. So today we're going to answer all of those questions to help you get really clear on the 8 steps to take when it comes to cardio, and also fine-tune and figure out how much of each you want and need for your body goals. Find show notes at bicepsafterbabies.com/96 Follow me on Instagram !

Jul 21, 2020

Send us a text Today's guest is a former client, who's on the podcast to share her story. One of my goals in bringing prior clients is to be able to show you that when we surround ourselves with people who are evidence of what is possible, we start believing that it's possible for ourselves, too. So, I can't wait for you to take a listen to Andi's perspectives on going through the process of losing weight, her emotional state, and how she was able to create transformation over time. Find show notes at bicepsafterbabies.com/95 Follow me on Instagram !

Jul 14, 2020

Send us a text 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 mind-blowing, then bulking is like the next level. 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 looks like, and what are some of the big mistakes that I see people making with bulk making it when they go into bulk or some of the biggest worries or concerns that I see coming up when somebody goes into bulk? So, let's dive into today's episode to have this conversation about bulking, what it is and what it is not. Find show notes at bicepsafterbabies.com/94 Follow me on Instagram !

Jul 7, 2020

Send us a text Hashimoto's disease plays into the realm of fitness in terms of weight loss and weight gain, because the thyroid hormone is intricately involved with metabolism. And for many women with Hashimoto's, they're left with a feeling of not being able to control their weight, which can leave them anxious or doubtful about their own successes. So I wanted to bring someone on the podcast who could give a perspective as somebody who has been diagnosed with Hashimoto's and is still able to focus on her fitness. So let's hear Karenin's story. Find show notes at bicepsafterbabies.com/93 Follow me on Instagram !

Jun 30, 2020

Send us a text I believe that your individual personal growth is directly proportional to your ability to set and take action toward goals. And when you understand what I'm teaching today about goal setting, you can learn to apply them to any aspect of life where you're trying to uplevel. So let's dive into today's episode to learn how to set goals and work towards those goals effectively. Find show notes at bicepsafterbabies.com/92 Follow me on Instagram !

Jun 23, 2020

Send us a text In today's episode, we go a little bit more toward the personal experience of body acceptance. And my hope for you as you listen to this episode about Jenna and her journey is 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 there will be something that'll speak to you on some level, and I encourage you to take action on whatever that is that speaks to you. Find show notes at bicepsafterbabies.com/91 Follow me on Instagram !

Jun 16, 2020

Send us a text Today we're doing another "Ask Amber Anything" episode, and I'm going to answer anything about weightlifting. I asked you guys what questions you have for me about weightlifting, getting strong, and building muscle. So today I'm going to answer them -- I can't wait for you to listen to the awesome content, 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 Follow me on Instagram !

Jun 9, 2020

Send us a text I don't normally have men on the podcast (besides my husband), so I'm breaking the rule today, as I'm bringing my coach and mentor, Mr. James Wedmore, onto the podcast. When I joined his program Business By Design, I fell in love with how he presents, speaks, and coaches business. His program helped me get my business to the multiple six-figure-business that it is today (with a team that serves and helps so many more women because of that). I can't wait for you to get introduced to him to hear his insights and thoughts. Find show notes at bicepsafterbabies.com/89 Follow me on Instagram !

Jun 2, 2020

Send us a text Chrissy King is on the podcast today to talk about race in the fitness industry. She addresses the lack of diversity in the mainstream fitness industry, and also advocates that fitness should not only be for thin, white women but should be something that is accessible to all, and supportive of all types of bodies. Find show notes at bicepsafterbabies.com/88 Follow me on Instagram !

May 26, 2020

Send us a text Today we have Lexie Kite, who's one-half of the nonprofit "Beauty Redefined". I love the science and research behind what they create. Lexie has a Ph.D., and in the episode, she gives some really tangible steps to follow to improve not only our body image but also our children's. I can't wait for you to take a listen, as she has some really great perspectives when it comes to the media and our bodies. Find show notes at bicepsafterbabies.com/87 Follow me on Instagram !

May 19, 2020

Send us a text Today's episode is one that aired almost a year ago on a different podcast. I wanted to share it with you all because as my business has grown, I've been able to serve more clients and build up my team. I talk a little about where I started and what some of that growth has looked like in the first 4 years of business. I can't wait for you to take a listen, and I hope this will inspire those who are considering entrepreneurship, or who are in the middle of growing a business. Find show notes at bicepsafterbabies.com/86 Follow me on Instagram !

May 12, 2020

Send us a text Here's a question I get asked a lot: "I have kids, and I have a husband, and it's important for us to be able to eat together... How do I fit macro counting in with that?" Elizabeth De Groot is here to share some tangible takeaways of suggestions of how she makes it work with her husband and kids. She also discusses the transition from counting macros towards maintaining, and then moving away from tracking altogether. So, let's get into today's episode. Find show notes at bicepsafterbabies.com/85 Follow me on Instagram !

May 5, 2020

Send us a text Today's episode is one that I think we should talk about more-- how menopause changes things like training, diet, and nutrition. The more we talk and share about these things openly, especially as women, and the more knowledge we have, the more we can be prepared to deal with it when it happens. So, let's dive into today's episode. Find show notes at bicepsafterbabies.com/84 Follow me on Instagram !

Apr 28, 2020

Send us a text In today’s episode, I’m diving into something a little different – I'm sharing more about the business side of Biceps After Babies.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. I can't wait for you to take a listen! Find show notes at bicepsafterbabies.com/83 Follow me on Instagram !

Apr 21, 2020

Send us a text 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 into such simple, yet actionable steps. So, let's dive into today's episode, as you’ll be able to take all the lessons and start using them 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 Follow me on Instagram !

Apr 14, 2020

Send us a text Today with Niki, we talk about boredom, and she identifies that boredom was affecting her eating habits. While we talk about what boredom looked like specifically for Niki, what she shares can be related to any negative emotion that impacts your eating, health, and fitness. As you listen to today’s episode, you’ll be able to use the lessons learned and apply them in your own life, to break out of the cycles and habits you may have built off negative emotions. So, let’s dive into today's episode. Find show notes at bicepsafterbabies.com/81 Follow me on Instagram !

Mar 31, 2020

Send us a text 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 with Sara. 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. So, let's dive in! Find show notes at bicepsafterbabies.com/80 Follow me on Instagram !

Mar 24, 2020

Send us a text 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 macros and mindset to come out even better than we were before this pandemic. Find show notes at bicepsafterbabies.com/79 Follow me on Instagram !

Mar 17, 2020

Send us a text 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. Head to the show notes for the free at-home workout guide. Find show notes at bicepsafterbabies.com/78 Follow me on Instagram !

Mar 10, 2020

Send us a text On today's episode, I have Annie Papas on the podcast. She has an experience that some of you might be able to relate to: pelvic floor prolapse and diastasis recti. Annie and I talk in the interview about how there's such a stigma and a shame associated around pelvic floor issues that aren't really talked about. And I think the more that we can share stories like Annie's, 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 take a listen. Find show notes at bicepsafterbabies.com/77 Follow me on Instagram !

Mar 3, 2020

Send us a text Today we're discussing a topic that I get a lot of questions about – your cycles of weight loss. Specifically, cutting and how long you should be in a caloric deficit. 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 Follow me on Instagram !

Feb 25, 2020

Send us a text Today we're going to talk all about self-sabotage. If you're somebody who self-sabotages, you're not alone. It's something that is so, so common. My guest today is Rebecca Muderick and we talk all about: what is self-sabotage, how to know when you're experiencing it, real life example, and what you can do about it. The great news is that it can get better, you don't have to fight self-sabotage 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'll have the tools to be able to know how to move past and how to stop that self-sabotaging behavior.

Feb 18, 2020

Send us a text Today we're going to have a little chat. I'll be sharing how macro counting can be used and viewed as a diet, but how it doesn't have to be that way. I love macro counting because it's 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 Follow me on Instagram !

Feb 11, 2020

Send us a text Today's episode is a little different. This is actually a replay of another podcast that I was a guest 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! Find show notes at bicepsafterbabies.com/73 Follow me on Instagram !

Feb 4, 2020

Send us a text Today I'm interviewing Heather Robertson about losing half her body weight, and she has an amazing story! Heather lost 170 pounds. And more importantly, she's maintained that loss for eight years now. I hope that you'll be able to listen and apply all of Heather’s great insight about losing half your body weight to 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 Follow me on Instagram !

Jan 28, 2020

Send us a text Today we're going to talk about four weight loss 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. As we can go through this process and actually transform from the inside out, that is how we have lasting, long-term results. Find show notes at bicepsafterbabies.com/71 Follow me on Instagram !

Jan 21, 2020

Send us a text Today I have two special guests for you! 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 Follow me on Instagram !

Jan 14, 2020

Send us a text 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 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've 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 Follow me on Instagram !

Jan 7, 2020

Send us a text 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. 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 Follow me on Instagram !

Dec 31, 2019

Send us a text 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 Follow me on Instagram !

Dec 24, 2019

Send us a text 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 Follow me on Instagram !

Dec 17, 2019

Send us a text About a month ago, I ate plant-based foods for two weeks. 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 counting macros on a plant-based diet myself? So I did! Find show notes at bicepsafterbabies.com/65 Follow me on Instagram !

Dec 10, 2019

Send us a text If you’ve hung around here for a short while, you know that I am BIG on setting goals. 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 Follow me on Instagram !

Dec 3, 2019

Send us a text 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 talk about all the things as they relate to fitness and pregnancy/postpartum. Ever wondered when to push yourself and when to rest? What about feeling guilty when you aren’t able to do all that you’d like while pregnant? Becky and I go through those common concerns and questions that so many pregnant and postpartum women have. (Ahem – diastasis recti!) Find show notes at bicepsafterbabies.com/63 Follow me on Instagram !

Nov 26, 2019

Send us a text Is getting a six-pack on your list of goals? This week we are going to talk a little bit about abs, six-packs, and lean bodies. We'll dive into why it's such a big goal for many, how I did it, and how you can achieve getting one, too. I'll even share a couple of little-known secrets about abs. And remember: You don't need to get abs or a six-pack. Let's dive in to discuss. Find show notes at bicepsafterbabies.com/62 Follow me on Instagram !

Nov 19, 2019

Send us a text 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 show notes at bicepsafterbabies.com/61 Follow me on Instagram !

Nov 12, 2019

Send us a text This segment of “Ask Amber” is all about Supplements (for health and fitness)! This 2-part series deals with the pros cons, ins and 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 below. Find show notes at bicepsafterbabies.com/60 Follow me on Instagram !

Nov 5, 2019

Send us a text 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 Our Best Bites . Sara shares her journey of losing 50 pounds seven years ago, and how she has experienced ups and downs since. 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 where you are at! Be sure to check Sara out on Instagram here (personal account) and here (wellness account). Our Best Bites website Find show notes at bicepsafterbabies.com/59 Follow me on Instagram !

Oct 29, 2019

Send us a text 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, the All or Nothing Mentality is 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 through how to overcome this mentality by making better choices to help you succeed on your fitness journey! Find show notes at bicepsafterbabies.com/58 Follow me on Instagram !

Oct 22, 2019

Send us a text I had a 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 which you can utilize in any aspect of your life. Find show notes at bicepsafterbabies.com/57 Follow me on Instagram !

Oct 15, 2019

Send us a text 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. Find show notes at bicepsafterbabies.com/56 Follow me on Instagram !

Oct 8, 2019

Send us a text 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 aid of a coach, like Niki. Follow Niki Sims on Instagram Find show notes at bicepsafterbabies.com/55 Follow me on Instagram !

Oct 1, 2019

Send us a text 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 workout that provides variety, community, accountability, and support, as you build strength. Find show notes at bicepsafterbabies.com/54 Follow me on Instagram !

Sep 24, 2019

Send us a text Today I have coach Amber Smith on to chat about success in your fitness and life. She's going to teach how the secret to success can be found in your thoughts and beliefs. We chat about how simply sticking to the process can get you to where you want to be. So, let's dive in! Find show notes at bicepsafterbabies.com/53 Follow me on Instagram !

Sep 17, 2019

Send us a text Body Positivity has become such a buzzword – especially in social media. In this special episode of Biceps After Babies Radio, I'm going to share the LIVE class that I taught to young women (aged 12-17) at a church camp on what body positivity means and why it is so important. Find show notes at bicepsafterbabies.com/52 Follow me on Instagram !

Sep 10, 2019

Send us a text Do you want to know how to really transform your body and achieve your health and fitness goals? There is more that goes into it than just your food and exercise. In this episode, I'm going to dive 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. Find show notes at bicepsafterbabies.com/51 Follow me on Instagram !

Sep 3, 2019

Send us a text I'm going to interview a client, Linda Burbidge, about her experience with MACROS 101 and her journey with yo-yo dieting that got her results that just weren’t sustainable. Linda shares her real secret to success, which was adopting a positive mindset and treating herself like she would a best friend – with respect and encouragement and understanding. Find show notes at bicepsafterbabies.com/50 Follow me on Instagram !

Aug 27, 2019

Send us a text I'm going to interview a client, Jennifer Mondada, about her experience with MACROS 101 and how she overcame her victim mentality and became a do'er. She 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. Find show notes at bicepsafterbabies.com/49 Follow me on Instagram !

Aug 20, 2019

Send us a text Whether you are new to counting macros or a seasoned veteran, this podcast on how to start counting macros is a great overview and can be such a valuable tool in achieving your fitness goals. I will outline 4 steps that are necessary for you in your macro counting journey as well as how to overcome common hurdles, as well as introduce my free counting macros Starter Kit. So let's dive in! Find show notes at bicepsafterbabies.com/48 Follow me on Instagram !

Aug 13, 2019

Send us a text 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 make time to “do it all”. Connect with Maria Kang Join No Excuse Moms Find show notes at bicepsafterbabies.com/47 Follow me on Instagram !

Aug 6, 2019

Send us a text Kaely McDevitt, a registered dietitian, comes on the podcast to share how to have healthy hormones. If you are feeling weight loss resistant or are wondering how to make sure your hormones are working for you, not against you, this episode is for you. You don't want to miss this fascinating episode. Connect with Kaely McDevitt on Instagram Find show notes at bicepsafterbabies.com/46 Follow me on Instagram !

Jul 30, 2019

Send us a text On the podcast today, I will talk about the different body types and how they respond differently to training and food. Not only to teach you how to identify where you fit on the body type continuum but also to teach you how to adjust your training and nutrition to match your body type. Find show notes at bicepsafterbabies.com/45 Follow me on Instagram !

Jul 23, 2019

Send us a text 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 the 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. Connect with Coach Tulin on Instagram , Facebook , YouTube , or her podcast Find show notes at bicepsafterbabies.com/44 Follow me on Instagram !

Jul 16, 2019

Send us a text I'm going to share an emotional story of my son’s near-drowning experience. And I'm sharing this traumatic experience in hopes to prevent other mothers from having a similar accident. I hope when you hear my story it will remind you to be vigilant and present, especially in this day and age when we are so easily distracted by our phones. And remember to always hold your loved ones closely. Find show notes at bicepsafterbabies.com/43 Follow me on Instagram !

Jul 9, 2019

Send us a text 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. Find show notes at bicepsafterbabies.com/42 Follow me on Instagram !

Jul 2, 2019

Send us a text 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. Connect with Tessa on Instagram, Facebook, and her website. or the Body By Mommy FB Community Find show notes at bicepsafterbabies.com/41 Follow me on Instagram !

Jun 25, 2019

Send us a text Me and my husband, TJ, are back on the podcast together to address a variety of questions you have asked. We're going to spill our secret for how we go about supporting each other’s goals, which has gotten us where we are today- TJ being a doctor and me running a successful business. Follow Dr. Taylor Brueseke on Instagram Find show notes at bicepsafterbabies.com/40 Follow me on Instagram !

Jun 18, 2019

Send us a text My 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, and 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). Find show notes at bicepsafterbabies.com/39 Follow me on Instagram !

Jun 11, 2019

Send us a text Listening to this episode will change the way you think about fear. I'm going to teach you how to reframe fear, and how to use fear as a way to grow and become something better. You will learn how fear is holding you back from the results you want in your life. Find show notes at bicepsafterbabies.com/38 Follow me on Instagram !

Jun 11, 2019

Send us a text 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.

Jun 4, 2019

Send us a text I'm bringing my husband, Dr. Taylor Brueseke (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 doesn't mean they're normal. If you're someone who is impacted by pelvic disorders, there are treatments and steps you can take to improve your quality of life. Find show notes at bicepsafterbabies.com/37 Follow me on Instagram !

May 28, 2019

Send us a text 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 even spills a secret on how to avoid stress. This episode is life-changing as it can change the way you view the stress in your life. If you want to connect with Susan, you can find her on Instagram , listen to her podcast , or visit her website . Find show notes at bicepsafterbabies.com/36 Follow me on Instagram !

May 21, 2019

Send us a text Melissa Porter, one of my MACROS 101 clients, shares her weight loss journey on the podcast today. She's proof that you don't have to work out to lose weight. You don't 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 identify with her, and you will definitely be inspired by her story. Find show notes at bicepsafterbabies.com/35 Follow me on Instagram !

May 14, 2019

Send us a text I'm back with another hot topic: excuses. We all have them. The problem with excuses is that they're keeping you stuck. My goal for this episode is to make you think about how your beliefs are impacting the results you're getting in your life. After listening to this episode, you'll 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. Find show notes at bicepsafterbabies.com/34 Follow me on Instagram !

May 7, 2019

Send us a text Chrissy King comes on the podcast today to talk about something that can be an uncomfortable subject: race in the fitness industry. She addresses the lack of diversity in the mainstream fitness industry. She advocates that fitness should not only be for thin, white women but should be something that is accessible to all and supportive of all types of bodies. After listening to this eye-opening interview, you will have a desire to develop genuine relationships with people who are different than you. If you want to follow Chrissy, you can find her on Instagram , Facebook , or on her website. Find show notes at bicepsafterbabies.com/33 Follow me on Instagram !

Apr 30, 2019

Send us a text With everything you have going on in your life, it is inevitable that you are going to feel stressed from time to time. Today Niki Olsen, a Mental Health Therapist, comes on the podcast today to talk about stress eating. Niki has tangible takeaways that will 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. Find show notes at bicepsafterbabies.com/32 Follow me on Instagram !

Apr 23, 2019

Send us a text If you are feeling frustrated with macros, this episode is for you. I will be coaching you through some troubleshooting to help you understand where you are getting stuck and why. I will also teach you how to move past the frustration and help you know what’s the next step. Find show notes at bicepsafterbabies.com/31 Follow me on Instagram !

Apr 16, 2019

Send us a text If you;re in the trenches of weight loss and are struggling with seeing progress, this episode will speak deeply to you. I'm bringing Susan Dangerfield to the podcast today. Susan went from not having any consistent healthy habits or moderation to transforming her body and becoming well-versed in the fitness and nutrition world. As you listen to my conversation with Susan, 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. Find show notes at bicepsafterbabies.com/30 Follow me on Instagram !

Apr 9, 2019

Send us a text Since intuitive eating has become a hot topic, many of you have been wondering how I feel about this movement. Today on the podcast, I'm opening up about my opinions of intuitive eating. I'm going to share what I agree with, as well as what I disagree with when it comes to eating intuitively. Find show notes at bicepsafterbabies.com/29 Follow me on Instagram !

Apr 2, 2019

Send us a text Today on the podcast, I'm going to share 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. I will teach you how to start creating the results you want in your life by reframing failure. Find show notes at bicepsafterbabies.com/28 Follow me on Instagram !

Mar 26, 2019

Send us a text I have a very special guest on the podcast today, my mom, Chris Longhurst! My mom has played a huge role in her fitness journey, as she was the one that helped me get started lifting weights at age 14. She shares her secret of how she balanced teaching her children about healthy eating without associating it with shame. She has raised 4 healthy girls, who are confident in themselves. My mom firmly believes that health is separate from weight. Find show notes at bicepsafterbabies.com/27 Follow me on Instagram !

Mar 19, 2019

Send us a text Today on the podcast, Katey Chang, my former client, 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. Find show notes at bicepsafterbabies.com/26 Follow me on Instagram !

Mar 12, 2019

Send us a text 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. She shares important advice about how to approach this topic from a place of love. Find show notes at bicepsafterbabies.com/25 Follow me on Instagram !

Mar 5, 2019

Send us a text Michelle Herzog, who is a nutritional therapist, is joining me on the podcast today to share her holistic approach to healthcare. Michelle performs lifestyle interventions to help women transform their minds, healthy, and bodies, 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. You can find out more at www.MichelleFit.com and FoundationallyFit.com Find show notes at bicepsafterbabies.com/24 Follow me on Instagram !

Feb 26, 2019

Send us a text I'm sharing how my fitness routine has changed since I stepped into the gym at age 14. I have gone through different styles of training; starting with group fitness and moving through bodybuilding, powerlifting, and onto CrossFit. I'm also going to compare and contrast these different training styles and give you an idea of what the different lifting styles look like. Find show notes at bicepsafterbabies.com/23 Follow me on Instagram !

Feb 19, 2019

Send us a text If you're thinking about doing a fitness competition, or are curious about what fitness competitions entail, this podcast is for you! Today I'm bringing Lindsey Mathews, a pro fitness competitor, on the podcast to share her behind-the-scenes journey of competing. Lindsey opens up and shares raw and real feelings about the truths behind competing. She answers the question of whether or not she will compete again in the future. Follow Trainer Lindsey Mathews on Facebook , Instagram , and Youtube . Find show notes at bicepsafterbabies.com/22 Follow me on Instagram !

Feb 12, 2019

Send us a text Today I'm speaking to all the new mamas out there who are trying to count macros for breastfeeding. Oftentimes, 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, I find that is definitely not the case. On today's episode, I'm sharing 5 tips for nursing moms who are trying to find that “sweet spot” of losing the baby weight while maintaining their supply. Find show notes at bicepsafterbabies.com/21 Follow me on Instagram !

Feb 5, 2019

Send us a text In today’s episode, I will be answering YOUR questions about macros. I will cover 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 learn something new. And who knows, maybe your question will be read aloud and answered. Find show notes at bicepsafterbabies.com/20 Follow me on Instagram !

Jan 29, 2019

Send us a text Today on the podcast, I talked with Marta Spirk who is a Success Coach. Marta shares her story of becoming the mom to triplets and finding herself again after the postpartum period. Her story of having triplets and finding herself again after the postpartum period will surely encourage you to take time for yourselves and find what fulfills you. Find show notes at bicepsafterbabies.com/19 Follow me on Instagram !

Jan 22, 2019

Send us a text In today’s episode, I pulled back the curtain and let you see a side of me that you don't normally see on social media. I took an idea started by Jess Lively and get raw and vulnerable as I give you a “behind-the-scenes” view of me. I will share my favorite thing to watch on YouTube, how I feel about Instagram, what makes me nervous, something I struggle with, and a few other things you'll be surprised to find out! Find show notes at bicepsafterbabies.com/18 Follow me on Instagram !

Jan 15, 2019

Send us a text Sara Payne is a life coach and fellow medical wife 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, when each is valuable and when they become damaging. Listen to Sara's podcast Life on Call, check out her website, and follow her on Facebook and Instagram . Find show notes at bicepsafterbabies.com/17 Follow me on Instagram !

Jan 8, 2019

Send us a text On today’s podcast, I talk with Elisabeth Mortensen, personal trainer, fitness nutrition specialist, military wife, and mom of 3. Having never worked out prior to giving birth and then struggling with postpartum weight afterward, Elisabeth found herself becoming a slave to exercise. In this episode, Elisabeth shares 5 steps that you can implement to become more confident in who you are. Perhaps you, too, have struggled to find where true confidence comes from; you are not alone. Stay tuned to hear the insights and “life hack” lessons of Elisabeth Mortensen. Find show notes at bicepsafterbabies.com/16 Follow me on Instagram !

Jan 1, 2019

Send us a text 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 4 steps I took to work through it and show you how I was able to come out the other side – better than ever. Find show notes at bicepsafterbabies.com/15 Follow me on Instagram !

Dec 25, 2018

Send us a text In last week's episode, I outlined how to set your New Year's Resolutions for 2019. This week 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! Find show notes at bicepsafterbabies.com/14 Follow me on Instagram !

Dec 18, 2018

Send us a text 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. Find show notes at bicepsafterbabies.com/13 Follow me on Instagram !

Dec 11, 2018

Send us a text 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. Follow Lillie on Instagram and check out her website . Find show notes at bicepsafterbabies.com/12 Follow me on Instagram !

Dec 4, 2018

Send us a text Two questions I get asked time and time again are, “How does counting macros work?” and “How do I set my macros”? Today on the podcast I answer both of those questions. There is nothing magic about your macros. The biggest thing is viewing it all as an experiment – starting, being consistent, and then adjusting to get the results that you want. So, let's jump in! Find show notes at bicepsafterbabies.com/11 Follow me on Instagram !

Nov 27, 2018

Send us a text 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. Find show notes at bicepsafterbabies.com/10 Follow me on Instagram !

Nov 20, 2018

Send us a text 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 long-term, while eating more food. Find show notes at bicepsafterbabies.com/9 Follow me on Instagram !

Nov 13, 2018

Send us a text Today on the podcast, I chatted with Cali Gibbs. She was one of my “Ditch The Diet” coaching clients who completed the 12-week program. Today, Cali shares her story about how she lost weight, boosted her confidence, and regained control of her life through the help of our program. Find show notes at bicepsafterbabies.com/8 Follow me on Instagram !

Nov 6, 2018

Send us a text 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 Follow Heidi and Natalie on Instagram at @butteryourmacros and @butteryourmacros_restaurants . Also, check out their website . Find show notes at bicepsafterbabies.com/7 Follow me on Instagram !

Oct 30, 2018

Send us a text Three years as a fitness coach have taught me a thing or two about how to get results. I have 10 secrets that will help you create transformation from the inside out and I share them with you in this episode. Find show notes at bicepsafterbabies.com/006 Follow me on Instagram !

Oct 23, 2018

Send us a text Monica Packer has interviewed hundreds of guests over the past two years for her podcast About Progress. In this episode, she shares the four things she has learned about focusing on progress, not perfection, and how you can change your mindset about your results. So, let's dive in! Find show notes at bicepsafterbabies.com/5 Follow me on Instagram !

Oct 16, 2018

Send us a text I've coached hundreds of women over the years and I've learned a thing or two about the ups and downs of a fitness journey. In this episode, I talk about the 5 most essential things I want you to understand as you start your journey so that you can ultimately be incredibly successful and get the results you want. If you are just starting a fitness journey, this episode is a no-brainer to listen to. However, even if you wouldn't consider yourself a newbie you will still glean some important information about being successful over the long haul. Find show notes at bicepsafterbabies.com/4 Follow me on Instagram !

Oct 16, 2018

Send us a text Becca Jackson from @ifthecookiefits lost 50 pounds in a year. She didn't crash diet or cut out sugar, and she's maintained her weight loss for over a year. Hear her story and why focusing on weight loss 1 pound at a time changes everything. Find show notes at bicepsafterbabies.com/3 Follow me on Instagram !

Oct 16, 2018

Send us a text Feeling overwhelmed about diving into the world of macro counting? In this episode, I break down macro tracking into 6 simple steps that will take you from macro newbie to macro ninja. Find show notes at bicepsafterbabies.com/2 Follow me on Instagram !

Oct 16, 2018

Send us a text Welcome to episode 01 of the Biceps After Babies Radio! I'm Amber Brueseke: a registered nurse, personal trainer, online fitness coach, wife, and mom of 4. I started Biceps After Babies in 2016 and have really clarified my mission over the years to help women feel confident in their skin and empowered in their lives through fitness and nutrition. Up to this point, I've mostly shared my message and mission on Instagram and Facebook but I have realized that I have SO much more to say than can be confined to a caption. Biceps After Babies Radio will be a place where I personally can teach, motivate, and inspire, as well as share with guests who will do the same. In this first episode, I tell you what you can expect from the podcast and why I created this show. I tell you a little of my story so you can get to know me and why I am so passionate about fitness. Thanks for listening, hit subscribe and check back each Tuesday for new episodes! Find show notes at bicepsafterbabies.com/1 Follow me on Instagram !