Biceps After Babies Radio

By Amber Brueseke

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Being a mom is tough, but it doesn't have to mean your fittest days are behind you. Each week, join host Amber Brueseke, founder of Biceps After Babies, as she brings you the fitness tips, nutrition strategies, mindset hacks, and real-life tangible takeaways that can help YOU take the guesswork out of healthy eating and exercise. This podcast includes episodes covering weight loss, IIFYM, wellness, workout, exercise, weight lifting, fat loss, counting macros, healthy living, mindset, mom fitness, and health advice. For daily fitness tips, inspiration, and free resources: INSTAGRAM: @biceps.after.babies FACEBOOK" "Biceps After Babies Ladies" SHOW NOTES:

Episode Date
051: Asking Better Questions In Your Fitness Journey

Want to know how to really transform you body and achieve your health and fitness goals? There is more that goes into it than just your food and exercise. On this episode, Ambers dives into what questions you need to ask yourself and how to use those questions to fuel your results. If you want long term results you need to have a healthy long term perspective and that comes down to how you speak about yourself and your goals. “the quality of your life is dependent on the quality of the questions that you ask.”

For episode shownotes, visit:

Sep 10, 2019
050: From Yo-Yo Dieting to Sustainable Weight Loss with Linda Burbidge

Amber interviews client, Linda Burbidge, about her experience with Macros 101 and her previous journey with yo-yo dieting and unsustainable results. Linda shares her real secret to success which was adopting a positive mindset and treating herself like she would a best friend -  with the respect and encouragement and understanding. As a PhD holder - in Economics no less - Linda is an incredibly intelligent woman and to hear her breakdown what it takes to have sustainable weight loss is very enlightening.  

For episode Show notes, visit

Sep 03, 2019
049: Getting Out Of Victim Mentality In Your Fitness Journey with Jennifer Mondada

Amber interviews client, Jennifer Mondada, about her experience with Macros 101 and how she overcame her victim mentality and became a do-er. Jennifer shares how she limited her abilities because of her age (56), health (hypothyroid and knee surgeries, osteoporosis, etc.) and hysterectomy. Her lesson and moral of the story - she is in control regardless of the facts. She has goals and she can crush them with consistency and determination. 

For episode Show notes, visit

Aug 27, 2019
048: What You Need to Get Started Tracking Macros

New to counting macros or seasoned veteran, this podcast is a great overview about how counting macros can be such a valuable tool in achieving your fitness goals. Amber outlines 4 steps that are necessary for you in your macro counting journey as well as how to overcome common hurdles and provides a free macro starter kit. 

For this episode’s show notes visit

Aug 20, 2019
047: Top 3 Ways to Find More Time in Your Day with Maria Kang

Maria Kang, a famous mom in the fitness industry, comes on the podcast today to share her secrets for finding more time in a day.  Maria has been in the fitness industry for years and is a huge advocate for moms prioritizing their health and connecting with other like minded women. Listening to this episode will give you insight into how to "do it all". 
For this episode’s show notes visit

Aug 13, 2019
046: Top 5 Nutrition Strategies for Happy Hormones with Kaely McDevitt

Kaely McDevitt, a registered dietitian, comes on the podcast to share how to have healthy hormones. If you are feeling weight loss resistants, or if you are wondering how to make sure your hormones are working for you, rather than against you, this episode is for you. You won't want to miss this fascinating episode.


For this episode’s show notes visit

Aug 06, 2019
045: How Should You Train? Your Body Type Matters!

Amber comes on the podcast today to talk about the different body types and how they respond differently to training and food. Not only does she teach you how to identify where you fit on the body type continuum, but she also teaches you how to adjust your training and nutrition to match your body type.  

For this episode’s show notes visit

Jul 30, 2019
044: The Size of Your Body Doesn't Determine the Size of Your Journey with Coach Tulin

From anorexic, to obese, to becoming a plus size health and fitness motivator, Coach Tulin has been every size. You will fall in love with her and she shares some gold mines from her journey. She speaks truth in such an eloquent way. She is motivating and inspiring and is not afraid to get vulnerable and say the real things. She has a unique perspective that will resonate with you no matter where you are on your fitness journey.

For this episode’s show notes visit

Jul 23, 2019
043: The Day I Performed CPR On My Son AKA The Worst Day Of My Life

Amber shares an emotional story of her son’s near drowning experience.  She shares this traumatic experience in hopes to prevent other mothers from having a similar accident. Hearing her story reminds other to be vigilant and present, especially in this day and age when we are so easily distracted by our phones. After listening to this episode you will hold those you love a little bit closer.

For this episode’s show notes visit

Jul 16, 2019
042: 4 Mistakes Made in A Reverse Diet

A reverse diet is the most important part of your weight loss journey, yet it is often overlooked. Many believe their fat loss journey is finished when they hit their goal weight, but it is crucial to finish with a reverse diet.  A reverse diet is what sets you up for long term success. Listen to this episode to avoid making the most common reverse dieting mistakes.

For this episode’s show notes visit

Jul 09, 2019
041: "Should I Workout While Pregnant?" with Tessa Romero

Tessa Romero, a pre and postnatal specialist, comes on the podcast today to discuss all things pregnancy and fitness related.  She is a strong believer that pregnancy is one of the most important times to focus on health and nutrition. If you are pregnant, or planning on getting pregnant, this episode has a lot of great tips for making the most of those 9 months.

For this episode’s show notes visit

Jul 02, 2019
040: Ask Us Anything...

Amber and her husband, TJ, are back on the podcast together to address a variety of questions listener’s have asked. They spill their secret for how they go about supporting each other’s goals, which has gotten them where they are today- TJ being a doctor and Amber running a successful business.

For this episode’s show notes visit

Jun 25, 2019
039: Raising Confident, Healthy Daughters with My 12-Year Old Daughter Kate Brueseke

Amber’s twelve-year-old daughter, Kate, comes on the podcast today to share her perspective. She talks about what it’s like to have parents who track macros, weigh food, lift weights, and what it is like to have her mom run a business out of their home. She has great advice for all the mothers out there who are wondering how they can better connect with their daughters (or sons).

For this episode’s show notes visit

Jun 18, 2019
038: What Fear Really Means

That pit in your stomach, your sweaty, hands, and you feeling scared doesn't mean what you think it means. Listening to this episode will change the way you think about fear. Amber teaches you how to reframe fear, and how to use fear as a way to grow and becomes something better. You will learn how fear is holding you back from the results you want in your life. 

For this episode’s show notes visit

Jun 11, 2019
BONUS: Your Pelvic Floor Questions Answered by Dr. Taylor Brueseke

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 11, 2019
037: The Awkward Truth About Your Pelvic Floor with Dr. Taylor Brueseke

Amber brings her husband, Dr. Taylor Brueseke- who is a urogynecologist, on the podcast today to talk about pelvic floor disorders. This topic is not your typical dinner-table conversation, as there is a huge stigma around it, but it is something that affects a large number of women. And, although these disorders are very common, it does not mean they are normal. If you are someone who is impacted by pelvic disorders, listen to this episode to learn about the treatments that can improve your quality of life.

For this episode’s show notes visit

Jun 04, 2019
036: The Good, The Bad, and The Ugly of Stress with Susan Choi

If you are somebody who struggles with stress- this episode is for you. Stress can seep into every area of your life and it isn’t something that is going away anytime soon, so it’s important to learn how to manage it. Susan Choi, a Stress Management Coach, comes on the podcast today to discuss stress. She teaches how to identify stress, how to de-stress, how to manage stress, and she even spills a secret on how to avoid stress. This episode will change the way you view stress.

For this episode’s show notes visit

May 28, 2019
035: Losing 29 Pounds Without Feeling Restricted with Melissa Porter

Melissa Porter, a Macros 101 client of Amber’s, shares her weight loss journey on the podcast today.  Melissa is proof that you do not have to workout to lose weight. You do not have to sacrifice your milk supply to lose weight. You don’t  have to give up dessert to lose weight. Melissa was able to lose almost 30 pounds just by focusing on her nutrition. Many of you will be able to identify with her and will definitely be inspired by her story.

For this episode’s show notes visit

May 21, 2019
034: "I Can't Afford It" And Other Excuses Keeping You Stuck

Amber is back with another hot topic: excuses. We all have them. The problem with excuses is they are keeping you stuck. Amber’s goal for this episode is to make you think about how your beliefs are impacting the results you are getting in your life.  After listening to this episode, you will realize that you can change your life by changing the way you think. When you see everything as something that is changeable- it opens up a world of possibilities.

For this episode’s show notes visit

May 14, 2019
033: Race in the Fitness Industry with Chrissy King

Chrissy King comes on the podcast today to talk about something that can be an uncomfortable subject: race in the fitness industry. Chrissy addresses the lack of diversity in the mainstream fitness industry. She advocates that fitness should not only be for thin, white women, but should something that is accessible to all and supportive of all types of bodies.  Listen to this eye opening interview that will leave you with a desire to develop genuine relationships with people who are different than you.

For this episode’s show notes visit


May 07, 2019
032: How to Manage Stress Eating with Niki Olsen

With everything you have going on in your life, it is inevitable that you are going to feel stressed. Today Niki Olsen, a Mental Health Therapist, comes on the podcast today to talk about stress eating. Niki has tangible takeaways that teach you how to manage your emotions. She walks listeners through a mind-body-bridging exercise, helping them become more aware of their senses. I challenge you to take a listen and actually do the exercise with Niki and see what you learn about yourself and your thoughts.

Apr 30, 2019
031: The Top 5 Most Common Macro Counting Mistakes

If you are feeling frustrated with macros, this episode is for you. Amber coaches you through some troubleshooting to help you understand where you are getting stuck and why. She will teach you how to move past the frustration and help you know what’s the next step.


Apr 23, 2019
030: How To Not Give Up When Progress Seems Slow with Susan Dangerfield

If you are in the trenches of weight loss, and are struggling with seeing progress, this episode will speak deeply to you. Amber brings Susan Dangerfield on the podcast today. Susan went from not having any consistent healthy habits or moderation to becoming well versed in the fitness and nutrition world, and was able to transform her body.  She shares her story on the podcast today and gives advice to ladies who are in the thick of their weight loss journey. As you listening to Susan and Amber’s conversation, you will come away with a desire to keep going, to keep pushing for the things that you want, and keep reaching for your goals.

Apr 16, 2019
029: RANT: Macros and Intuitive Eating

Since intuitive eating has become a hot topic, many of you have been wondering how Amber feels this movement. Today on the podcast Amber opens up about her opinions of intuitive eating. She shares what parts she agrees with as well as what she disagrees with.


Apr 09, 2019
028: Failure Doesn't Exist

Today on the podcast Amber shares a unique way to look at failure. If you are someone who has experienced failure, this episode will be a game changer for you. After listening, you will never look at failure the same again. Amber teaches you how to start creating the results you want in your life by reframing failure.



Having a growth mindset is key to your progress.

Ask yourself the question, “What am I making this experience mean?”

You either get the result you wanted or the lesson you needed.

Look at failure as evidence that you are one step closer to your goal.

Apr 02, 2019
027: How To Raise Healthy Children With My Mom Chris Longhurst

Amber has a very special guest on the podcast today, her mom, Chris Longhurst! Her mom has played a huge roll in her fitness journey, as she was the one that helped her get started lifting weights at age 14. Chris shares her secret of how she balanced teaching her children about healthy eating without associating it with shame. She has raised 7 healthy children (3 boys and 4 girls), who are confident in themselves Chris firmly believes that health is separate from weight.

Mar 26, 2019
026: What It's Like To Lose 50 Pounds with Katey Chang

Today on the podcast, Katey Chang, a former client of Amber’s, shares her journey of losing 50 pounds. She is very open about the roadblocks and struggles that emerged during her cut. The process of losing 50 pounds was not easy for her, but she didn’t stop there. For Katey, the magic came when she shifted her focus from getting skinny to getting strong.

Mar 19, 2019
025: Raising Girls Without A Focus On Size with Emily Nelson

Emily Nelson, the co-founder of High Fitness, comes on the podcast today and shares her experience with raising daughters who are confident, healthy, kind, and not focused on their weight. This is a topic that is near and dear to Emily, as she has had first hand experience raising two daughters who are very different in size.  Emily shares important advice about how to approach this topic from a place of love. She shares why confidence and kindness is a big motto for their family.

Mar 12, 2019
024: Why You Are So Tired with Michelle Herzog

Michelle Herzog, who is a nutritional therapist, joins Amber on the podcast today to share her holistic approach to healthcare. Michelle performs lifestyle interventions to help women transform their mind, healthy, and body, using a 5 pillar system that she has created. After listening to the episode you will leave with actionable items to help you transform your health.

Mar 05, 2019
023: CrossFit vs Bodybuilding vs Powerlifting

Amber shares how her fitness routine has changed since she stepped into the gym at age 14. She has gone through different styles of training; starting with group fitness and moving through bodybuilding, powerlifting, and onto crossfit. Amber compares and contrasts these different training styles and gives listeners an idea of what the different styles entail. 

Feb 26, 2019
022: The Truth About Fitness Competitions with Lindsey Mathews

If you are thinking about doing a fitness competition, or are curious about what a competition entails, this podcast is for you! Amber brings Lindsey Mathews, a pro fitness competitor, on the podcast today to share her behind-the-scenes journey of competing. Lindsey opens up and shares raw and real feelings about the truths behind competing. She answer the question of whether or not she will compete again in the future.

Feb 19, 2019
021: How To Count Macros While Nursing

Today Amber is speaking to all the new mamas out there who are trying to merge counting macros with breastfeeding. Often times, moms think they have to pick between either losing the baby weight OR feeding and nourishing their baby. 

However, after coaching hundred of breastfeeding women, Amber finds that is definitely not the case.  You do not have to pick. It is possible to do both. She shares 5 tips for nursing moms who are trying to find that “sweet spot” of losing the baby weight while maintaining their supply.

Feb 12, 2019
020: Ask Amber Anything About Macros

Amber answers listeners' questions about macros! She covers a variety of topics from how to handle Fast Sundays while tracking to knowing when you should move from a cut to maintenance. So, whether you are new to macros, or feel like you are an expert, you’ll likely learn something new.

Feb 05, 2019
019: Beating Mom Guilt with Triplet Mom Marta Spirk

Marta Spirk shares her story of becoming the mom to triplets and finding herself again after the postpartum period. She encourages women to take time for themselves and find what fulfills them because as you take care of yourself, it allows you to take better care of others.

Jan 29, 2019
018: Ten Things I Am Scared To Tell You

In today’s episode, Amber pulls back the curtain and lets you see a side of her that you do not see on social media. Amber shares her favorite thing to watch on YouTube, how she feels about Instagram, what makes her nervous, something she struggles with, where she envisions her business in 5-10 years, something she is not proud of, and a few other things you will be surprised to find out!

Show notes:

Jan 22, 2019
017: 3 Ways to Avoid The Comparison Trap with Sara Payne

Sara Payne is a life coach and specializes in helping women see their potential and become the very best versions of themselves. In today's episode we dive into the 3 ways to avoid the comparison trap with some very actionable things you can start today to make a difference! We also discuss the difference between comparison and competition and when each are valuable and when they become damaging.

Jan 15, 2019
016: 5 Steps to Becoming More Confident with Elisabeth Mortensen

If you have struggled to find true confidence, Elisabeth Mortensen shares 5 steps that anyone can implement immediately to become more confident.

Take away: Fitness is a vehicle for making changes in your life as you develop personal integrity, set goals and achieve them, you develop confidence; and confidence can change the trajectory of your life.

Jan 08, 2019
015: How To Get Out Of A Fitness Rut

I found myself in a fitness rut last year. I am guessing many of you can relate to that feeling. In this episode, I lay out the steps I took to work through it and show you how I was able to come out the other side - better than ever. 

Jan 01, 2019
014: My 2019 Goals

Curious about how I set and achieve goals in my life? Today I take you behind the scenes to walk through my 2019 goals in order to hopefully inspire you to dream a little bigger this New Year!

Download the free worksheet to set your own big goals at

Dec 25, 2018
013: How To Set New Year's Resolutions That Actually Stick

New Year's Resolutions: you either love 'em or hate 'em.

I argue that if you hate them or they haven't worked for you in the past that's because you are doing them all wrong. In today's episodes I teach you the 6 steps to take to actually set New Year's Resolutions that change the trajectory of your year.

6 Steps to Setting Better New Year's Resolutions:

1. Reflect
2. Write down your goals - keep it simple
3. Get clear on your why
4. Reverse engineer your success
5. Do the work, change who you are
6. Detach from achieving the goal

Dec 18, 2018
012: How To Feed A Family While Counting Macros with Lillie Biesinger

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.

Dec 11, 2018
011: Macros Aren't Magic - Setting Your Own Macros

What are the key things to know when setting your own macros? Listen along for a few truth bombs Amber shares as well as 2 free downloads to get you started on your macro counting journey.

Head to for the show notes and free downloads.

Dec 04, 2018
010: Eating Less Isn't Always Better: A Reverse Dieting Case Study With Shauna Torenvliet

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.

Nov 27, 2018
009: How To Know When To Reverse Diet
Nov 20, 2018
008: Why The Secret To Weight Loss Is Enjoying The Process Cali Gibbs

Cali Gibbs completed Amber's 12-week "Ditch The Diet" and shares her story about how she lost weight, boosted her confidence and re-gained control of her life through Amber's coaching.

Nov 13, 2018
007: How To Eat Out While Counting Macros With Natalie DuLaney and Heidi Bollard

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.

Nov 06, 2018
006: 10 Things I Have Learned As A Fitness Coach

I've learned a lot over the past 3 years as a fitness/macro coach and in this episode I share those lessons.

To snag this episode's freebie - Goal Setting Worksheet - head to

Don't forget to hit "subscribe" and leave a review before November 22nd to be entered to win free enrollment into my 12 module online course Ditch the Diet.

Oct 30, 2018
005: How To Focus On Progress Not Perfection

Monica Packer has interviewed hundreds of guests over the past two years for her podcast About Progress. In this episodes she shares the 4 things she has learned about focusing on progress not perfection and how you can change your mindset about your results.

Oct 23, 2018
004: 5 Things I Want You To Know As You Start Your Fitness Journey

A fitness journey is just that....a journey. Tune in today to learn the 5 important lessons I want you to internalize as you are diving into creating a healthier version of you.

To snag this episodes freebie - How To Get Started With Affirmations - go to

Oct 16, 2018
003: Losing 50 Pounds From A Place Of Self-Love

Becca Jackson from @ifthecookiefits lost 50 pounds in a year. She didn't crash diet or cut out sugar and she's been maintained her weight loss for over a year. Hear her story and why focusing on weight loss 1 pound at a time changes everything.

Oct 16, 2018
002: 6 Simple Steps To Learn To Track Macros

Learning how to dive into IIFYM and count macros can feel overwhelming but it doesn't have to be! I've broken it down into 6 simple steps that will take you from macro newbie to ninja.

To snag this episode's freebie - How to Get Started Tracking Macros - go to

Oct 16, 2018
001: Introducing BAB Radio

Welcome to Biceps After Babies Radio! Join me, Amber Brueseke as I walk you through why this new podcast and my overall vision for Biceps After Babies Radio.


Don't forget to hit "subscribe" and leave a review in iTunes before November 22nd to be entered to win free enrollment into the 12 module online course Ditch the Diet.

Oct 16, 2018