Biceps After Babies Radio

By Amber Brueseke

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Katie A.
 Apr 7, 2020

Description

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: www.bicepsafterbabies.com/podcast

Episode Date
[FREE 5-Day Fat Loss Challenge] Day 5: Devise Your Weight Loss Plan
34:57

Welcome to my FREE 5-Day Fat Loss Challenge! If you're listening and have not signed up, head over to www.bicepsafterbabies.com/fatlosschallenge and get registered. You literally have nothing to lose!

Today is Day 5 and we are going to talk about how to create YOUR weight loss plan.

Let's do this challenge together and by the end you'll have a customized plan to fit you, your goals and your life!

Sep 18, 2020
[FREE 5-Day Fat Loss Challenge] Day 4: Debunk Weight Loss Myths
51:00

Welcome to my FREE 5-Day Fat Loss Challenge! If you're listening and have not signed up, head over to www.bicepsafterbabies.com/fatlosschalleng and get registered. You literally have nothing to lose!

Today is Day 4 and we are debunking weight loss myths so that you can figure out what works for YOU.

Let's do this challenge together and by the end you'll have a customized plan to fit you, your goals and your life!

Sep 17, 2020
[FREE 5-Day Fat Loss Challenge] Day 3: Defeat Fear and Overwhelm
51:17

Welcome to my FREE 5-Day Fat Loss Challenge! If you're listening and have not signed up, head over to www.bicepsafterbabies.com/fatlosschallenge and get registered. You literally have nothing to lose!

Today is Day 3 and we are talking all about overcoming self sabotage.

Let's do this challenge together and by the end you'll have a customized plan to fit you, your goals and your life!

Sep 16, 2020
[FREE 5-Day Fat Loss Challenge] Day 2: Declare Your Goal!
48:15

Welcome to my FREE 5-Day Fat Loss Challenge! If you're listening and have not signed up, head over to www.bicepsafterbabies.com/fatlosschallenge and get registered. You literally have nothing to lose!

Today is Day 2 and we are gaining clarity on what your end goal is. How will you know what you need to do if you don't know where you are going?

Let's do this challenge together and by the end you'll have a customized plan to fit you, your goals and your life!

Sep 15, 2020
[FREE 5-Day Fat Loss Challenge] Day 1: Decide to Start!
38:08

Welcome to my FREE 5-Day Fat Loss Challenge! If you're listening and have not signed up, head over to www.bicepsafterbabies.com/fatlosschallenge and get registered. You literally have nothing to lose! 

Today is Day 1 which is all about deciding to Start - a crucial step in any journey. So my question for you is - are going to make the decision? 

Let's do this challenge together and by the end you'll have a customized plan to fit you, your goals, and your life! 

Sep 14, 2020
102:‌ ‌[RANT]‌ ‌You‌ ‌Aren’t‌ ‌the‌ ‌Problem‌
37:02

As I hopped on Instagram and let you guys know that I was getting ready to record this podcast your response was so overwhelming saying that you love my rants and for today I will rant more about the topic. But this one is kind of funny because the way that it came about was during my team’s meeting when I started talking about it and felt something very deeply I get very passionate about it. So I spent like 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. So that is how this episode came to be. And I think it's true, this is something that I obviously feel very passionate about. And the things that I've shared passionately about, I want to share and I want to help you in your journey. And hopefully, by listening to this episode, it's gonna do that. That's because that's always my goal.

Find show notes at bicepsafterbabies.com/102

Sep 08, 2020
101: Counting Macros Changed Their Lives
36:16

I am excited to be able to share some stories with you today. Some stories of people who have been able to be successful. These women that I'm bringing on to the podcast today were you a couple of months ago, and they were in the position and they tell their story about where they were and how they feel uncommercial in their bodies and how they had a poor relationship with food and how they didn't really ever think that things would change. And because of a couple of choices that they made, and a couple of steps that they took, they were able to create the transformation that they wanted. And so I think it's important to hear these stories and to learn from them, and to remind yourself that you know what it's possible for you, because if somebody else can do it if someone else can make a change and create a transformation, then that means it's possible for you. Sounds interesting? Let's dive in. 
Shownotes are available at www.bicepsafterbabies.com/101

bicepsafterbabies.com/fatlosschallenge

Sep 01, 2020
100: The Biggest Lessons From 100 Episodes of Biceps After Babies Radio
54:28

Today is a big celebration because this is Episode 100. And it's kind of funny how we play such meaning on numbers like even round numbers like 100. But we do, and it's a significant milestone, and I'm so excited that you're here for it. 

In Biceps After Babies Radio Podcast, we put a lot of effort into it, and we put a lot of time into it to be able to benefit you guys. Like it's free content for you to be ready to get started with your fitness journey. And plenty of people have been able to just listen to, and be able to start and execute and reach some of their goals. You can glean what you need to from the podcast that makes me so incredibly happy. But it makes me so excited that somebody can come to the podcast and can glean things from the podcast and be able to start and continue and reach the transformation that they're wanting. 

And so that's really what we wanted to share today was those stories of listeners who have the podcast that has made a difference in their life. So if you skipped those episodes or haven't listened to those episodes, you can go back and re-listen and maybe have some of the transformations or have the insight or the spark that the person looking had that really helped them in their journey.  So without further ado, let's hear some of your stories listeners have biceps after babies. 


Andrea Milner

Andrea shared some of her quick little background and how the podcast made a considerable focus and difference for her. Especially after having the surgery that she had, she can't believe how much she’s lost in that area and how much it's improved. She did not see results until she started tracking my macros. She felt like there's hope now, and once she made that big change, that's it, it's like instantly, and her metabolism feels like it has gone through the roof. It's been awesome for her. It has been a complete game-changer in her life. The podcasts have made such an impact on her life and they have been such a huge help for her. She just really enjoyed them and the wealth of knowledge is amazing and so easy to understand the way Amber breaks things down. Grab the: Episode 79 Shownotes Episode 62 Shownotes   

 

Andrea Scalzo

She talks about this concept of reversing and maintenance which is a recurring theme that I hear from you guys that it's something that you had never learned about, right we learn a lot about cutting, we learn a lot about fat loss, we learn a lot about going on diets for a lot of our life. And for a lot of women, that's where they stay. It's always about eating less. It's always about trying to lose weight. And what happens when you take that next step of reversing and focusing on unintentional maintenance.  

Andrea did gain so much knowledge about what it was and by the time her cup was ending, and she felt confident enough to use Amber's free flow charts and things like that to plan out her reverse. And her reverse was a success. Now she’s continuing to up her calories every week and maintain her weight while continuing to get stronger making her feel so good. And now she’s able to help others and point them in this direction.

 

Laura Home

Next up is Laura, who had an amazing transformation. She openly shares that in the beginning, it was all about the numbers that aren't magic that she’s figuring out. That they always seem to come at a time and that was where she was on her journey. Like about reverse and about bumping up cardio. One of her biggest aha moments was how Amber talked about fat loss and not just weight loss. It's been a huge part of her macro journey that she has been. 

 

Madelynn Oliver

Madelynn's story is that she took the free content, she cooked the free content and she applied it and because of that, she's able to create big things in her life.

Madelynn highlighted that if others can do it so she can also do it despite being diabetic. And she always bears in her mind that there are no perfect macros because the perfect macros are the ones that you can stick to.  There’s also no good or bad food and getting a 100% commitment in whatever you do is a must. Biceps after Babies podcast has been a life-changing for her, that it’s not a diet, after all, it’s a lifestyle. 

And she also shared a piece of advice for somebody that is wanting to track macros that she missed, is to make sure that you're taking your pictures and measurements from day one. It would be so much fun to put those pictures side by side, or compare measurements and to see how far I have come. Grab the: Episode 03 Shownotes

 

Patty Campbell

So Patty’s aha moment came from Episode 97: Results without perfection by Kasey. She thinks that she related to Kasey so much, because she’s also someone who's done so many other programs that just weren't sustainable, and she wasn't successful at so she started to actually believe that there's nothing that she’s going to be able to stick with. So as Patty is listening to Kasey talk about falling down and trying to get back up again and being a perfectionist and all that stuff, she relates to that, as well as being a working mom with kids. 

In that podcast, Kasey talked about being a perfectionist and what's the point of doing something if you’re not going to be perfect, and that's exactly how Patty felt when it came to macros. Self-sabotage came from and that all or nothing mentality. So listening to Kasey’s story and saying that I can do this, and I don't even have to be perfect.  Patty felt something amazing. And that kind of got her thinking like, that's exactly me. She thinks that if she just sticks to it a little bit better, and recognizes that she can do this and be perfect, it doesn't have to happen, then she will reach her goals and be so successful. And Kasey’s story really, really changed Patty’s perspective on being able to actually be successful with macro counting. Grab the: Episode 97 Shownotes

 

Sarah Clark

Sarah shared about how helpful it was for her, not just about how to reverse diet but just so much of how our metabolisms can adapt, and eating more food fuels our bodies, and creates the change that we really truly want to see in our bodies, along with training smart. She feels more confident. She feels more in control of her food choices as well as the freedom in her food choices. 

She also finds the podcast episode on reverse dieting so informative and so helpful for her during her process. Biceps after Babies podcast episodes really have truly been so educational for her and helped shift her way of thinking as far as fitness and nutrition goes. She enjoys living this healthier lifestyle for herself and for her kids and her husband. For her, it's just such a different way of thinking and a different way of living.  And that this really does work and you just have to trust the process. Grab the: Episode 09 Shownotes

 

Millie

Millie led us through what she really liked about the podcast and that was the ability to learn not just the nutritional aspect, but to learn about the mental aspect and she really enjoyed your biceps after babies podcast.  And that was a game-changer for her. Now that she has set her goals the way she was taught how to set goals with, you know what the main outcome goal is, the process goals, to take, and all of those things that I have been just implementing into my life. It has been so crucial in changing her life, her mindset and just providing extra motivation for her to live the best healthy version of herself.

 

There you have it, our  Episode 100. I'm throwing confetti, you can't see me right now but I'm throwing confetti into the air and celebrating this big milestone that we've been able to achieve together. 

And again, if you are new to that podcast, welcome, I'm so glad that you're here. If you are an OG and you're from back in Episode Number one, I'm so glad that you're still along for the ride. My goal for anybody listening is for you to be able to set and hit and achieve whatever goal it is that you have and if I can be a part of that whether by biceps after radio, whether by following me on Instagram, or whether by joining Macros 101, then I'm just honored to be able to be a part of your journey. 

So thank you for listening. Thank you for sharing. Thank you for supporting the podcast and supporting me and most of all, thank you to these seven women who were willing to share their story and share how biceps after babies radio has been a part of their journey. 

 

bicepsafterbabies.com/waitlist

 

Aug 25, 2020
099: Our Top Ten Episodes…Ever!
47:28

Biceps after Babies Radio are coming up on a pretty big milestone. Next week, we're going to hit 100. And for that, we actually have a really special surprise for you. And I am really big about celebrating wins because I believe as we look for those wins in our journeys, that we get more of them. And so I couldn't think of a better way to celebrate this milestone by sharing our 10 most downloaded, most listened to and most impactful episodes so far. 

These 10 episodes were the ones that you guys loved, that you shared with a bunch that you downloaded. These were the biggest game-changers in so many of your journeys. And I just really wanted to recap them in hopes of being able to either have you re-listened to some of these or for those of you who are newer to the podcast, be able to push you back towards some of the highlight episodes in the past. So we're going to go through these 10 episodes, they're in no particular order, I just took the top 10 and but individually and collectively, all of these are top 10 podcasts ever, and I don't want you to miss them. Sound good? Let's dive in.

Aug 18, 2020
098: Getting Real: 5 Mistakes I Made As A Coach
49:17

So today on the podcast, I thought it would be fun to share some of my mistakes, share some of the things that I have learned over the years as a coach. My Macros 101 clients know that I very firmly believe that there are no failures, that in life you either get the result that you want or the lesson that you need. And so over the years as I have been coaching clients, I've gotten a lot of lessons and I have learned and I have grown. And I like to think that I've become a better coach over the years as I've practiced. And the shifts that have happened, the learning that has happened during that time, has grown me into a better coach. It was kind of fun for me to go back and look back at the way that I coached back when I first started coaching, and how that has evolved over the years. And more importantly, why that has evolved.  

Find show notes at bicepsafterbabies.com/98

Aug 11, 2020
097: Results Without Perfectionism with Kasey Kruer
40:10

Today I have a fabulous interview with a Macros 101 client, Kasey Kruer. She has such an amazing story that I wanted to share because she hits on a couple of different things that I see in a lot of women and how she was able to overcome them is really, really inspiring.  In addition to being a mom, she has also worked full time. Kasey will speak to both her physical transformations and mental transformations. She shares something about her children and about her experience with macro counting that has strengthened that relationship with her kids and I love that Kasey was willing to come on and share her story, her experience, her results, and how being perfect isn't the goal and honestly isn't required for results that you want to see. 

Find show notes at bicepsafterbabies.com/97

Aug 04, 2020
096: How Much Cardio Should I Do?
56:58

I'm really excited about recording this episode on cardio because I get questions about cardio all the time. Like there's all these questions about the nuances about cardio, and we're going to dive into it today and get all those questions really clarified for you so that you can be the most successful possible in your journey as you are. Taking these different pieces and elements of your fitness journey, such as cardio, weightlifting, nutrition, the macros that you're eating and pull these levers to create the result that we want, and kind of fine-tuning and figuring out how much of each that you want and need for your body and for your goals. And so today we're going to answer all of those questions, we're going to help you get really clear on the next steps to take when it comes to cardio. 

Find show notes at bicepsafterbabies.com/96

Jul 28, 2020
095: Losing 30 Pounds Without Working Out with Andi Taylor
44:26

Today our guest is a former client and is willing to come on to the podcast and share her story, her transformation, and the lessons that she has learned over the process. One of my goals bringing prior clients is to be able to show you that when we surround ourselves with people who are evidence of what is possible allows us to start believing that it's possible. Just like the case of Andi, she was able to lose weight without working out and for her, that was really important. I also think there's value in hearing from clients and their perspective of going through the process of losing weight, of their emotional state, and how they were able to create transformation over time. It's so awesome to see clients take responsibility and take steps in order to take what they've learned and put it into practice.

Find show notes at bicepsafterbabies.com/95

Jul 21, 2020
094: How to Bulk and Gain Muscle Without Adding Body Fat
46:36

Whenever I start talking about bulking, people always have a lot of questions because it seems completely counterintuitive to anything you would ever do. Like, why would you intentionally increase calories and want the scale to go up? If you think reverse dieting is like mind-blowing, then bulking is like the next level. The goal of fitness is to get smaller and to lean out and to lose fat and to lose weight and bulking is the exact opposite of that. So we're going to talk about bulking today, what it is, when you should do it, how you know that you're ready for it? What the process of bulking look like? And what are some of the big mistakes that I see people making with bulk making it when they go into a bulk or some of the biggest worries or concerns that I see coming up when somebody goes into a bulk? So in order to have this conversation around bulking, we have to understand what it is and what it is not. 

Find show notes at bicepsafterbabies.com/94

Jul 14, 2020
093: Thriving with Hashimoto's with Karenin Robison
45:59

Hashimoto’s plays into the realm of fitness in terms of weight loss and weight gain, because the thyroid hormone is so intricately involved with metabolism. So whenever we talk about weight, we start to talk about weight gain and fat gain, there is inherent anxiety that comes with that and for a lot of women with Hashimoto's that weight gain and that feeling of not being able to control leaves them a little bit anxious about it. And so I wanted to bring someone on the podcast who could give a perspective as both somebody in fitness realm who is focusing on fitness and active and also has been diagnosed with Hashimoto's so that she could share her story, her experience on how she's been able to try to go through the process of getting diagnosed with Hashimoto's and still is focusing on her fitness and what she's seen with her body. 

Find show notes at bicepsafterbabies.com/93

Jul 07, 2020
092: Are You Making These Mistakes With Your Goals?
46:42

I believe that your individual personal growth is directly proportional to your ability to set and take action towards goals. But what you're going to understand is that when you understand the principles of goal setting, and you understand some of the things that I'm going to teach you today, this is something that can apply to any area of your life, any aspect of your life where you're trying to uplevel whether it be a performance, like in performance, I was meaning like musical performance, like if you want to learn to play an instrument, if you want to get better at running, if you want to get better at gymnastics, if you want to improve your scripture study, if you want to be a better mom, all of those things will get better and will improve if and when you learn to be able to really set effective goals and be able to work towards those goals really effectively.

Find show notes at bicepsafterbabies.com/92

Highlights:

  • Set your goals effectively. (7:05)
  • Habit will be your best friend. (7:44)
  • Achieving goals isn’t the secret to happiness, it’s your mindset. (9:04, 13:13)
  • Goals provide direction. (9:56)
  • Set huge big enough goals to uplevel you. (14:20)
  • Setting goals allows change through setting outcome and process goals. (19:37)
  • Goals should be specific, measurable, and binary. (22:25)
  • Enjoy the journey in setting a goal. (24:05)

Takeaway:

What I want to say about goals is that goals are not about whether or not you hit them. They are about who you become in the process of reaching for them. What matters is who I become in the process of reaching for that goal. I have to take different actions in order to even just reach for that goal. And to me, the whole point of this life is for us to become our highest and best versions of ourselves. And that means constantly setting goals and constantly reaching for them, and sometimes not hitting those goals. And so I hope as you come away from this podcast, my vision for you is for you to be excited, for you to start to think about how you can implement some of these things that I taught in your goal setting practice. And I really would encourage you, especially if you don't have a current goal-setting routine, that you start small, take it slow. Take it small, a small, simple compounded effort will always yield more than a short amount of just intensity. And so consider that as you create this new routine and this new habit of goal setting.

Jun 30, 2020
091: How To Make Peace With Your Body With Jenna Rammell
36:28

In this episode with Jenna, we go a little bit more towards the personal aspect and more towards her experience with body acceptance and with going through the different stages of her body and what it's looked like and what that thought process has been. And my hope for you as you listen to this episode and as you listen to Jenna and what she shares about her journey, that you're able to take some of the things that she says and actually put them into action in your own life. I truly believe that as you listen to this episode, there will be something in here that will speak to you on some level. And I really encourage you to take action on whatever that is that speaks to you. 

Find show notes at bicepsafterbabies.com/91

Highlights:

  • Body acceptance (0:47)
  • Loving and accepting yourself  (8:20)
  • Assess  how do you want to feel  (13:07)
  • Think and acknowledge your thoughts  (13:54)
  • Believe more with your positive thoughts (15:39)
  • Create feelings from your thoughts (17:41)
  • Being balanced to being aligned (21:09)
  • How gratitude empowers you (25:35)

Takeaway:

I really hope that you're leaving this podcast episode with some tools that you can use and some ways that you can actively shift those thoughts in your head and make them more productive. You have goals and you want to reach them. And the thoughts that you think and the beliefs that you hold are one of the most, if not the most important things to get aware of and to shift so that they align with the results that you want to create. And that's a lot of what Jenna shared and I appreciate that she approached it from the thought work that needs to happen, the belief shifting that needs to happen because those thoughts and those beliefs create your actions and those actions are exactly what creates the results that you want or don't want. Create results either way.

Jun 23, 2020
090: Ask Amber Anything... About Weightlifting
47:10

Today we are doing another Ask Amber anything episode. I've done a couple of these and then past In fact, Episode 20 was asked Amber anything about macros, Episode # 60, and 61 were asked anything about supplements, part one and part two. So those are some good episodes to go back and listen. And today we're going to ask Amber anything about weightlifting. So this is where I asked you guys what questions you have. And that's what I answer. I sit here and answer the questions that you guys currently have about weightlifting, about getting stronger, about building muscle. And we have some good content that we're gonna go over today. And I hope that you'll walk away from this episode feeling inspired to go pick up some weights.  

Find show notes at bicepsafterbabies.com/90

Highlights:

  • Freebies. (1:40)
  • Customize your workout plan. (4:05)
  • Weightlifting and getting stronger prevent injuries in the future. (7:15)
  • Pain indicates that you need to stop. (11:15)
  • Your focus may be different, but not your weight training. (13:43)
  • Know and set your end goal. (17:33, 21:28)
  • Must-haves for building a home gym. (29:30)
  • Difference between training and working out. (43:57)

Takeaway:

I hope that you got your question answered. Maybe somebody else asked the question that you didn't even really know that you had and you got that one answered as well. But I'm hoping that you're walking away from listening to this episode really excited about picking up some weights, picking up some barbells and some dumbbells, and being able to progress towards the goal that you have set for yourself. And really making sure that your workouts are aligning with your goal. There are two aspects to hitting a physical goal, the nutrition aspect which we need to make sure that our nutrition is supporting the goal that we set, and then the workout aspect making sure the workout supports the goal that you've set. And that's why I have MACROS101 that teaches you how to customize your nutrition towards your goal. And I have  Build Your Workouts which has helped to create how to customize a workout to be able to push you a little bit closer to your goal.

Jun 16, 2020
089: What To Do When You Want To Quit in Fitness or Business with James Wedmore
01:12:34

Today I have an extra special guest who is my coach and my business mentor onto the podcast, Mr. James Wedmore. I fell in love with how he presents business and how he speaks about business and how he coaches business. I joined his program, Business by Design. Throughout it, I went from being a solo entrepreneur, you know, coaching and helping people yes to now a multiple six-figure business with a team and we are able to serve and help so many more women because of that, and I have his coaching and mentorship really to thank for that. And so you can see why I am so excited to bring him on to the podcast today, because he has had such a transformational hand in my business and in my personal growth. And I'm just so excited for you to get introduced to him to hear his insights and thoughts. 

Find show notes at bicepsafterbabies.com/89

Highlights:

  • Take actions without being afraid of making mistakes. (9:18)
  • Follow your bliss, your passion, do what you love.  (16:27)
  • Law of duality. (23:04)
  • To learn and to grow is to help each other grow. (29:06)
  • It’s all about mind conditioning. (44:02, 49:23)
  • Find that essence. (58:56)
  • For every problem, there’s already a solution. (1:03:44)

Takeaway:

For every problem, there's already a solution. And the answer is through your questions. When you begin to ask outcome-oriented questions, you will find the answer. Life unfolds in infinite possibilities. Another thing is to combine impact with the power of asking outcome-oriented questions. And if you just let that guide you every day, you'd be amazed at where you'd be in a year from now. Have outcome-oriented questions that will guide your life in a completely new direction. 

Jun 09, 2020
088: Best Of: Race in The Fitness Industry with Chrissy King
55:53

Chrissy King comes on the podcast today to talk about something that can be an uncomfortable subject: race in the fitness industry.

Chrissy addresses the lack of diversity in the mainstream fitness industry. She advocates that fitness should not only be for thin, white women, but should something that is accessible to all and supportive of all types of bodies.  After you listen to this eye-opening interview, you will have a desire to develop genuine relationships with people who are different than you.

Find shownotes at www.bicepsafterbabies.com/88

Jun 02, 2020
087: Struggle With Body Image? Listen To This with Lexie Kite of Beauty Redefined
59:36

Today I  interviewed Lexie Kite, who is one half of the nonprofit Beauty Redefined. And I've been following them for a very long time on Instagram, and love what they put out, the science and the research behind what they put out, and how they really are shifting perspectives of so many people and so many women in the world right now. And the conversation that ensued is amazing and it's gonna blow your mind. It is going to make you think in different ways. Lexie gives some really tangible steps that we can do right now to improve our body image, and also to improve our daughter's and our son's body image. And she has some really great perspectives when it comes to the media and our bodies. She has a PhD, she is a powerhouse and the work that Beauty Redefined is doing is so incredibly valuable. I hope you enjoy!

Find show notes at bicepsafterbabies.com/87

 

Highlights:

  • Media as a factor with our body image issue. (09:27)
  • Your body is an instrument, not an ornament. (22:04)
  • Feel happy and blessed with the privileges that you have in life. (40:09)
  • Body image resilience gives opportunity to reframe experiences and pain. (48:34)
  • Action items to improve children’s body image. (43:03)

Takeaway:

I hope as you left this episode,  you felt like there's a light and a possibility for you to be able to get to the place where you are not thinking about your body 24/7,  and that you can use that energy that you have been using on hating your body to a place of being able to look at your body as something that is able to do things for the world. It's able to go out and make choices and make a change and find vaccines and lift heavy weights and it's something that allows you to do and live and not just something to be looked at. Hopefully that was a huge takeaway, that your body is an instrument, not an ornament and that you are so much more than just the body that you are housed in. 

May 26, 2020
086: Growing My Brand Biceps After Babies (Replay From The Mind Your Business Podcast)
49:53

Today, I'm going to talk  a little bit about my business and in a way that I haven't shared a ton about on the podcast. As my business has grown and as I've been able to serve more clients and as I've been able to build up a team, it has been such an amazing ride and amazing roller coaster, something I never ever thought that I would do. And because so many of you guys are curious, and wanting more information about business, I thought I would bring you an episode that I did on my mentor’s podcast. In this episode, that aired almost a year ago, I share a little about my journey and where I started and I share what some of that growth has looked like in the first 4 years of business. My hope with sharing this episode is to inspire those who are considering entrepreneurship or who are in the middle of growing a business. I want you to be able to find yourself in my story, and I want to be able to tell you that it's worth it!

Find show notes at bicepsafterbabies.com/86

May 19, 2020
085: Transitioning Away from Macro Tracking with Elizabeth De Groot
35:19

I am interviewing Elizabeth De Groot and Elizabeth has an awesome Instagram feed. She's at How We Macro. And she shares a lot of recipes and a lot of macro friendly foods that you can feed your entire family. And so we had a conversation about how she got into macro counting, and what it has been able to do for her and how it's impacted her family. This is a question I get asked a lot by people is, you know, I have kids and I have a husband, and it's really important for us to be able to eat together and how do I fit macro counting in with that. And Elizabeth shared some really tangible takeaways of some suggestions that she has of how she's been able to make it work with her husband and with her kids. Another thing that we talked about in our discussion that I get asked a lot about is the transition from counting macros towards maintaining and then moving away from tracking. And so Elizabeth and I have a little mini coaching session and just kind of a little bit of teaching on what I suggest and what I use with my clients in how to make that transition, when you've hit your goals, and you're maintaining, and you're ready to make that transition away from tracking, what that can look like, and some tips and tricks to be able to make that a smooth transition, because it can be a scary time for some people. 

 

Find show notes at bicepsafterbabies.com/85

May 12, 2020
084: A Candid Look at Menopause with Kim Schlag
33:42

Today we have a topic and conversation that I think is not talked about enough. And if you know me, you know that I am not one to shy away from the awkward or uncomfortable conversations, especially when they involve something medical. Having a background as a nurse and a husband, who's a physician, we are very comfortable with talking about all things medical. And I was so grateful that Kim was willing to come on and share so openly about menopause, and about how that changes things in terms of training and how it changes things in terms of your diet and your nutrition and some of the symptoms and things that we have to look forward to as we approach that age of menopause. I think the more that we can talk and share about these things openly, especially as females, the more that we can be prepared, and we can know what to expect. The more knowledge we have, the better equipped we are going to be able to deal with that time that is gonna happen in all of our lives. 

Find show notes at bicepsafterbabies.com/84



May 05, 2020
083: Behind the Scenes of Team Biceps After Babies
30:45

Today’s episode I’m diving into something a little different - I am sharing more about the business side of Biceps After Babies. For the longest time it was just me. But I could only do so much! So over the past couple of years our Team has grown. I wanted to bring our team on the podcast, let them introduce themselves, and pull back the curtain to let you see what Team Biceps After Babies is made of.  Because let me tell you, it's not just me, it's a whole lot more. And there's a bunch of women who are pouring their heart and soul into the vision that I have, and we're all pushing to move forward - which is to help you and anybody who comes into contact with the brand, be able to recognize that power that they have inside of them. 

Find show notes at bicepsafterbabies.com/83

 

Apr 28, 2020
082: The Solution for Emotional Eating with Niki Olsen
50:38

Today with Niki we talk about boredom, and she identifies that she was experiencing some eating due to boredom. We talked through what boredom specifically looked like for her,  but what she teaches can be related to any other negative emotion you’re feeling now or in the future. Niki is able to break it down in such simple, yet actionable steps that you’ll be able to take and start using in your own life to break out of the cycles and habits that you may have built off of negative emotions. 

Find show notes at bicepsafterbabies.com/82

Apr 21, 2020
081: Self-Sabotage, Weekends, and Believing In Yourself - Live Coaching Session
31:03

Today I am bringing you on the inside! I’ve always said I coach like no other coaches out there, and so I am going to bring you behind the scenes of some of my coaching sessions. We have three coaching sessions on the podcast today! Two of them are from Free Coaching Fridays on Instagram Live, and one is from the coaching calls that happen within my program MACROS 101. I believe there is power in hearing others being coaches, because you are able to ask yourself the same questions as the person being coached. I hope you enjoy getting a little glimpse into Coach Amber!

Find show notes at bicepsafterbabies.com/81

 

Apr 14, 2020
Post-Challenge: 4 Steps To Sustainable Long-Term Results
19:09

Let's wrap up this BOMB 5 Day Fat Loss Challenge. There's one more...

Listen to this episode as I outline the 4 steps that you'll need to take moving forward so you can actually make your goals a reality!

>>> www.bicepsafterbabies.com/whatsnext

Apr 10, 2020
Day 5: Devise Your Weight Loss Plan - 5 Day Fat Loss Challenge
19:14

And that's a wrap! 

Join me in this episode and togehter we'll put together everything you've learned from this week's challenge!

www.bicepsafterbabies.com/fatloss

Apr 10, 2020
Day 4: Debunk Weight Loss Myths - 5 Day Fat Loss Challenge
50:32

It's Day 4 of our 5 Day Fat Loss Challenge! In this episode we’re going to get clear on how we can create a plan that specifically targets fat loss.

In order to do that we need to debunk 3 common weight loss myths:
Myth 1: Losing weight is about finding the right diet

Myth 2: To lose weight just eat less calories

Myth 3: To lose weight cut out unhealthy food

Join me as I bust each one and teach you what to do instead.

Join the challenge at www.bicepsafterbabies.com/fatloss

Apr 09, 2020
Day 3: Defeat Fear and Overwhelm - 5 Day Fat Loss Challenge
43:20

We are half way through our 5 Day Fat Loss Challenge! Today we are talking all things fear and overwhelm. The quickest way to sabotage your weight loss efforts is to let fear and overwhelm win. That won’t happen to you, because in this episode I'll equip you with the simple tools you need to break the cycle. As always, head to www.bicepsafterbabies.com/fatloss to join us!

Apr 08, 2020
Day 2: Declare Your Goal - 5 Day Fat Loss Challenge
34:17

Welcome back for Day 2 of our 5 Day Fat Loss Challenge! Today we are talking about how important it is to know where you are going. Tune in and decide what action you can take! It's never too late to join. Go to www.bicepsafterbabies.com/fatloss to get registered!

Apr 07, 2020
Day 1: Decide to Start - 5 Day Fat Loss Challenge
35:45

Are you in...have you joined the challenge?! Today's podcast is the audio from a live video I did for our FREE 5 Day Fat Loss Challenge that starts today. It's never too late to join, so head to www.bicepsafterbabies.com/fatloss to join the party!

Apr 07, 2020
080: Step One in Your Fitness Journey | Live Coaching Session
30:56

For the past few weeks I have been hopping on Instagram for “Free Coaching Fridays” where I coach a follower through a question they have, just as if they were a client of mine. I love doing Free Coaching Fridays! And today I wanted to share this past week’s coaching. Sara was awesome enough to be coached through her overwhelm and set tangible action steps to get started. I know so many of us can relate to Sara and the position she is in as we are all adapting to this new normal of living.  

Find show notes at bicepsafterbabies.com/80

Highlights:

  • Free 5 Day Fat Loss Challenge! (4:35) 
  • Sara feels overwhelmed of where to even start on her weight loss journey. (8:34)
  • Falling off the horse isn’t the problem, it’s how quickly we can get back on. (10:40)
  • Tracking where you currently are helps you create a plan for the future. (18:27)

Takeaway:

I truly hope that interview was helpful for you as you listened to Sara get coached through her questions and overwhelm. Just as Sara, in order to make changes, we need to know where we are currently at. As we acknowledge where we are (not good or bad - just is), we are able to create a plan to get where we would ultimately like to be!

Sign Up for the FREE 5 Day Fat Loss Challenge



Mar 31, 2020
079: Adjusting Your Macros for Maintenance
36:10

This week I have another timely episode for you with our crazy lives that we’ve transitioned to with the CoronaVirus. Last week I chatted about how we can maximize our at home workout plan, and this week I want to talk about the other side of that coin - nutrition. Our lives are changing, which means our goals and normal ways of how we fuel ourselves may be affected as well. I have four different topics to address today about how we can adjust our nutrition and mindset to come out even better than we were before this pandemic. 

4 Topics of Discussion

  1. Intentional with time (9:30) Think about to establish a new normal.
  2. Set a goal (11:45) What is one thing you can focus on right now?
  3. Moving to Maintenance (16:00) Intentionally eating more food. 
  4. Moving away from tracking. (24:14) Now may be a good time to work on your estimation. 

Takeaway:

Instead of falling into victim mode, you can start to flip it around and look at it with a different perspective, and really start to step into the creator mode. You will recognize that life doesn't happen to you, but life happens for you. And that every time that you see a problem, there is also an opportunity. 

 

Listen to Episode 78 “How to Maximize Your Home Workouts While Social Distancing” 

Listen to Episode 58 “The Sneaky All or Nothing Mentality” 

Listen to Episode 72 “Losing Half Her Body Weight with Heather Robertson” 

Listen to Episode 9 “How to Know When to Reverse Diet” 

Listen to Episode 42 “4 Mistakes Made In a Reverse Diet”

Listen to Episode 74 “[RANT] Macro Counting Isn’t a Diet..If You Get This Right

Set Your Macros FREE Guide

Mar 24, 2020
078: How to Maximize Your Home Workouts While Social Distancing
39:38

The past week has been such a crazy, crazy week. (recorded March 16th, 2020). There are so many open-ended parts of our lives right now, that finding a health and fitness balance amongst the chaos may or may not be on your radar. Today I chat about how we can align our goals during the uncertainty, specifically continuing our exercise regimen at home. Included is a free downloadable at-home workout guide.

 

Find show notes at bicepsafterbabies.com/78

 

Highlights

 

  • We are going through a crazy time right now, there are many emotions people are experiencing. (1:53)
  • Determine your WHY.  (6:35)
  • Exercising just to move your body. (11:26)
  • Exercising to train for a specific goal. What is progressive overload? (14:45)

 

Whether you're worried about finances, health, parents, etc. I just want to say that this is a time to be gentle with yourself. This is a time to keep setting goals. But set those goals according to what matters to you, and according to what your values are. Your values may be shifting right now during this time, and that is okay! The most important thing is that you're being intentional with it, and you are creating the life that you want. Be very gentle with yourself and take it a day at a time and to listen to your body. Listen to how it's feeling and and what's going on. And be gentle with what you're requiring of yourself at this time!

Free Deck of Card Workout Download

bicepsafterbabies.com/workout 

coupon code: athome



Mar 17, 2020
077: Pelvic Floor Problems and Diastasis Recti After Baby with Annie Papas
38:51

 

Now today, I wanted to have Annie on because she has an experience that some of you may be able to relate to. Annie has actually experienced it herself. She's actually experienced pelvic floor prolapse. She's actually experienced diastasis recti and so she's coming from the perspective of being able to share her story and her experience and I'm hoping that as we can bring these conversations to light as we can talk more about this, Annie and I talk in the interview about how there's such a stigma and a shame associated around pelvic floor issues that isn't really talked about. And I think the more that we can share stories, like Annie was so willing to share in this in this episode, the more we can help more women to be able to get the help that they need, so that they don't have to deal with issues that that have solutions. So I'm really grateful for Annie coming on and being vulnerable and sharing her story. And I can't wait for you to listen to the interview with Annie Papas.

Find show notes at bicepsafterbabies.com/77



Mar 10, 2020
076: How Long Should Your Cut Last - Cycles Of Weightloss
27:16

Today we are discussing a topic that I get a lot of questions about - cutting and how long you should be in a caloric deficit for. I have some really specific advice and recommendations when it comes to how long your cuts should be, how long you should be in maintenance, etc. The recommendations and advice I have are counterintuitive to a lot of people, especially if you're coming from a history of dieting in the past and a history of always trying to lose weight. We're going to have some mind blowing thoughts and mindset shifts for some of you! 

Find show notes at bicepsafterbabies.com/76

Mar 03, 2020
075: How to Bust Through Self-Sabotage with Rebecca Mudrick
49:02

Today we are going to talk all about self-sabotage. If you are somebody who self-sabotages, you are not alone. It is something that is so, so common. My guest today is Rebecca Muderick and we talk all about this concept of self-sabotage: what it is, how to know when you're experiencing it, what it might look like in actual like examples. And then even more importantly, what you can do about it. The great news is that it can get better. It's not something that you just have to deal with for the rest of your life. Rebecca does a really good job of breaking that down for us and giving us some really actionable steps so that when you leave this podcast, you will have the tools to be able to know how to move past and how to stop that self-sabotaging behavior.

Find show notes at bicepsafterbabies.com/75

www.shiftforhealth.com
@shiftforhealth - Instagram Account

Feb 25, 2020
074: [RANT] Macro Counting Isn't a Diet...If You Get This Right
37:35

Today we are going to sit down and have a little chat. I’m going to share with you my opinion on how macro counting can be used and viewed as just another diet. But, it doesn’t have to be that way! I love macro counting because it is so versatile and can be adjusted to fit into your lifestyle, not the other way around. Listen in today as I share 3 steps to make sure macro counting isn’t “just another diet” and how to actually fit it into your life as a sustainable way to maintain your weight. 

Find show notes at bicepsafterbabies.com/74

Feb 18, 2020
073: Why Macro Counting Was A Game-Changer For Me (Replay From The Key Nutrition Podcast)
59:35

Today's episode is a little different. This is actually a replay of another podcast that I was a guest on. I was on the Key Nutrition podcast where Brad Jensen and Michelle Raines interviewed me and asked some really great questions. I felt like it was such a good episode that I wanted to make sure I shared it with you! So this is an episode where I get interviewed and I talk about macro counting and who should do it and who shouldn't and what it looked like in my life and how it really has changed the game for me and for so many of the women that I have worked with. I hope that you enjoy this episode where I was on the Key Nutrition podcast hosted by Brad and Michelle. 

Find show notes at bicepsafterbabies.com/73

Feb 11, 2020
072: Losing Half Her Body Weight with Heather Robertson
49:28

Today I am interviewing Heather Robertson, and she has an amazing story! Heather lost 170 pounds. And more importantly,  not only has she lost 170 pounds, but she's maintained that loss for eight years now. We talk a lot about this idea of maintenance as a mindset. Also make sure you listen until the end,  Heather has an amazing answer to the question of how she got to the place where she didn't resent it and she didn't feel restricted with what she needed to do to maintain her weight. I hope that you'll be able to listen and apply all of Heather’s great insight into your own fitness journey (especially if you are currently feeling some of those feelings of restriction and resentment).

Find show notes at bicepsafterbabies.com/72

Feb 04, 2020
071: Are You Making These Weight Loss Mistakes?
30:40

Today we're going to talk about four mistakes that you're probably making in your fitness journey (and no judgment here). As I go through these, I want you to do a little bit of self reflection and see if any of these currently apply to you. Most of these are really easy fixes or at least if they're not easy, the first step is always becoming aware, right? Once you become aware of a mistake that you may be making, then you can be very intentional about fixing it. I truly believe that as we can go through this process and actually transform from the inside out, that is how we have lasting long term results. This is not just external results. It's not just about the way that your body is looking. It is about how you are changing from the identity level on the inside. And then that is magnified on the outside!

Find show notes at bicepsafterbabies.com/71

4 Weight Loss Mistakes

  1. Using the scale as the only data point (5:43)
  2. All or nothing mentality (12:59)
  3. Thinking you need to learn just a little bit more (17:32)
  4. Thinking you can do it all on your own (21:01)

I hope as you listen and are making any of these mistakes, (again, no shame, no judgment) but now I've brought it to your attention and you can start to make changes and you can start to make this process a little bit easier on yourself! 

Jan 28, 2020
070: Real Life Transformations with Megan Russell and Erin Djurkinjak
44:53

Today I have two special guests for you! In the MACROS 101 community we ran a transformation contest and we had women from the program submit their transformation in a video and share about their experience. Our winner was Melissa Porter! I have interviewed Melissa on episodes 35 and 69. I wanted to make sure that we got the other two women who were finalists for that transformation contest onto the podcast because both of them have such good stories to share about what they've learned in MACROS 101 and how it has transformed their body, life, and mental space. A lot of my clients come to me for weight loss. They want to lose weight and what happens in the process of getting to that weight loss is often a big mental transformation. And both Megan and Erin speak to that mental transformation that has occurred for them and I'm super excited for them to be able to share their stories with you!

Find show notes at bicepsafterbabies.com/70

Jan 21, 2020
069: 5 Women Who Changed Their Family Tree
44:05

Have you ever wondered why I do what I do? What gets me out of bed in the morning? Here’s my main drive:  I believe SO strongly that when women feel empowered, when they step into their ability to make choices, when they step into their ability to create goals and to achieve those goals, that it changes not only them, but it changes their family. As Team Biceps After Babies, we have a 10 year goal to have 1,000 transformations. Today I am sharing with you five women who have transformed far more than their bodies--they have changed their family tree! And what you'll notice with each of them is that it started with a goal, and it morphed into something so much more. What I love is that people come to me for fitness and then they leave and it impacts their life in so many other ways. 

 

Find show notes at bicepsafterbabies.com/69

 

Jan 14, 2020
068 - 5 Secrets to Successful Weight Loss
37:48

One of the things that I've noticed when coaching clients is that some clients are really successful and some clients aren't. It's been my mission and goal to understand why some clients are really successful and why some clients aren't. This is something as a coach I'm always looking at, I'm constantly assessing what I can do to be able to get my clients to the finish line a little bit faster. Today I’m sharing with you five secrets to successful weight loss! These are the things that I have seen in my clients who are successful. If you are on some sort of fitness journey yourself, all five things you can imply to your journey right now!

Find show notes at bicepsafterbabies.com/68

Jan 07, 2020
067: How to Believe Your Success is Inevitable
32:07

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

Dec 31, 2019
066: When Macro Counting Goes Too Far - Recovering From an Eating Disorder with Becky Freestone
46:54

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/64

Dec 24, 2019
065: Counting Macros on a Plant-Based, Vegan or Vegetarian Diet
27:54

The best way to experience something is doing it, right? About a month ago I ate plant-based foods for two weeks. I did this for a couple of reasons. One being to help me become a better coach. I’ve had SO many people tell me that they can’t count macros because they eat a plant-based diet. What better way to find out than to try it? So I did! 

Find show notes at bicepsafterbabies.com/65

Dec 17, 2019
064: What I did Right (and Wrong) in 2019
24:09

If you’ve hung around here for a short while, you know that I am BIG on setting goals. At the beginning of 2019 I shared my goals for the year. Here’s the thing, not only do I strongly believe in setting goals, I also feel it’s important to take some time to reflect on the goals that we’ve set. (Even if we haven’t done anything with them!) Reflecting teaches us lessons so we can improve and change. Today I chat about the four goals I had set at the beginning of the year, and what working toward those goals has looked like for me. Hopefully as I go through those goals and give you a little report, you will recognize that just because you don't complete your goals doesn't mean you shouldn't be setting them. 

Find show notes at bicepsafterbabies.com/64

Dec 10, 2019
063: Postpartum Fitness with Becky Burgess
41:30

Calling all ladies who are, have been, or will be pregnant! Today we get the inside scoop from Becky Burgess, postpartum and pregnancy specialist and we discuss all things relating to fitness and pregnancy/postpartum. Ever wondered whether to push yourself or rest? Or feeling guilty when you aren’t able to do all that you’d like while pregnant? Becky and I go through those common issues that so many pregnant and postpartum women have - ahem, diastasis recti. Becky offers  tangible advice to guide you along your pregnancy and postpartum journey.

Find show notes at bicepsafterbabies.com/63

Dec 03, 2019
062: How I Got A Six Pack (and how you can too!)
39:26

Has getting a six pack ever been on your list of goals? This week we are going to talk a little bit about abs and six packs and lean bodies and why that's such a big goal for so many of you and how I did it and how you can too. I’ll talk about setting my goal, the process, what worked for me, and what has happened since. I’ll even share a couple little known secrets about ab muscles. I do want you to know that you do not need to have a goal to get a six pack. You do not need to have a goal to get visible abs. I want you to be reaching for whatever goal it is that you want to reach. Listen in to find out how I was able to reach my goal of getting a six pack, and you can reach your goals too!

 Find show notes at bicepsafterbabies.com/62

Nov 26, 2019
061: Ask Amber Anything....About Supplements Part 2
50:47

As a follow-up from last week’s Episode 60, in this segment of "Ask Amber" I continue to answer all of your health and fitness supplement questions! This second part in the series addresses pre-workouts (what they are and their benefits), BCAAs (what they do and who should take them), muscle aches and pains, daily multivitamins, and the BIG question: supplements while pregnant/breastfeeding.  I have also created a freebie reference sheet that can be found in the show notes.

Find episode show notes at bicepsafterbabies.com/61

Nov 19, 2019
060: Ask Amber Anything...About Supplements Part 1
43:58

This installment of "Ask Amber Anything" is all about Supplements (for health and fitness)! This 2 part series deals with pros & cons and ins & outs of supplements. Part 1 is about the need (or not) for taking supplements as part of your health and fitness regimen. I also spend a LOT of time addressing protein powders - different kinds, pros and cons, what to look for, etc. Feeling lost? No worries, I created a freebie reference sheet that can be found in the show notes.


Episode Show Notes at bicepsafterbabies.com/60

Nov 12, 2019
059: The Fitness Journey of a Food Blogger with Sara Wells
44:50

Ever wonder what a food blogger’s fitness journey may look like? Let’s find out! I sit down and chat with Sara Wells, an OG food blogger and co-creator of ourbestbites.com. Sara shares her journey of losing 50 pounds seven years ago, and how she has experienced ups and downs since. We often compare ourselves to others, but we also compare ourselves to our previous selves. Sara shares how she is able to enjoy the phase she is in while still improving and making changes to become a better version of herself. Join us as we dive into the ebbs and flows of life and how to find joy with where you are at!

Find show notes at www.bicepsafterbabies.com/59

Nov 05, 2019
058: The Sneaky All or Nothing Mentality
37:52

Our brains are hardwired to keep us alive, #fact, but one way they do this is by subconsciously creating “All or nothing” mentalities for us to revert to. What does this mean? Well, it’s the mentality that keeps you from working out if you have less than 30 minutes and the mentality that tells you to eat all 20 doughnuts because “you’ve already messed up your diet today.” Join me as I help coach you thru how to overcome this mentality by making better choices to help you succeed on your fitness journey!


Shown Notes available at www.bicepsafterbabies.com/58

Interested in starting macro counting? 

 Here’s my free starting guide: www. bicepsafterbabies.com/gettingstarted

Here’s where you can set your own macros: www.bicepsafterbabies.com/setmymacros

Oct 29, 2019
057: Setting And Achieving Your Biggest Goals with Jasmine Shea
49:06

I chat with Jasmine Shea, founder of Your Dinner is Planned, not only about food and fitness, but also - GOALS. Jasmine, like myself, is a huge believer in setting goals and making sure our mindset surrounding those goals is positive and forward moving. She has a lot of good insight and takeaways that you can utilize in any aspect of your life.

She is also offering my listeners a special $1, week-long trial for her Your Dinner is Planned Service

Find show notes at www.bicepsafterbabies.com/57


Oct 22, 2019
056: BAB Radio is One Year Old! (And a Life Update)
27:44

Biceps after Babies Radio is 1! I can’t believe it’s already been a year! This week’s episode is a bit different as I share some of my favorite episodes from the past year, and I give you some insight into my personal life - work, family, and workouts. I hope you continue to share your favorite episodes! And, as always, let me know what you want to hear about on future episodes of BAB Radio. 

You can find episode show notes at www.bicepsafterbabies.com/56


Oct 15, 2019
055: So You Wanna Get Strong? with Niki Sims
36:46

I get to chat with my former barbell coach, Niki Sims, about the overwhelming benefit of lifting. Most women are nervous to pick up a barbell either for aesthetic reasons, for fear of getting hurt, or for lack of knowing what to do with the barbell. All three of these can be solved with the aide of a coach, like Niki. If you are interested in using a coach, sign up for online coachingwith Barbell Logic. Use discount code SIMS for $100 off your first month. 

 

For episode Show notes, visit www.bicepsafterbabies.com/55



Oct 08, 2019
054: One Year Of CrossFit, What Have I Learned?
35:37

I have been doing CrossFit for just about a year; in this week’s episode I share 5 things that I have learned in that year. When I started CrossFit I already had a good base of strength build up. However, if you don’t have a lot of strength or haven't ever picked up a barbell, that  should not keep you away from a CrossFit Box! CrossFit is a great work out that provides variety, a community, accountability, and support, as you build strength. 

For episode Show notes, visit www.bicepsafterbabies.com/54 and grab my FREE 6-week pullup guide. 

 

Oct 01, 2019
053: How to Believe Your Success Is Inevitable with Amber Smith
38:52

Amber has life coach, Amber Smith, on to chat about success in your fitness, and in your life. Amber teaches how the secret to success can be found in your thoughts and beliefs. Both Ambers share the likeness in their coaching theories and practices. They agree that a client's failure is a result of simply giving up and not following through. When, instead, if they had simply stuck with it and trusted the process, they could have gotten where they wanted to be. 

For episode show notes, visit www.bicepsafterbabies.com/53

Sep 24, 2019
052: LIVE Teaching Young Women About Body Positivity
37:05

Body Positivity has become such a buzz word - especially in social media. In this special episode of Biceps After Babies Radio, Amber shares her LIVE class that she taught to young women (aged 12-17) at a church camp on what being body positive means and why it is so important. 

Note: materials and concepts were used from the following sources: 

Beauty Redefined  and “You are Special” 

For episode show notes, visit www.bicepsafterbabies.com/52



Sep 17, 2019
051: Asking Better Questions In Your Fitness Journey
27:04

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

For episode shownotes, visit: www.bicepsafterbabies.com/51

Sep 10, 2019
050: From Yo-Yo Dieting to Sustainable Weight Loss with Linda Burbidge
42:50

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

For episode Show notes, visit www.bicepsafterbabies.com/50

Sep 03, 2019
049: Getting Out Of Victim Mentality In Your Fitness Journey with Jennifer Mondada
48:53

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

For episode Show notes, visit www.bicepsafterbabies.com/49



Aug 27, 2019
048: What You Need to Get Started Tracking Macros
37:27

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

For this episode’s show notes visit www.bicepsafterbabies.com/48



Aug 20, 2019
047: Top 3 Ways to Find More Time in Your Day with Maria Kang
35:49

Maria Kang, a famous mom in the fitness industry, comes on the podcast today to share her secrets for finding more time in a day.  Maria has been in the fitness industry for years and is a huge advocate for moms prioritizing their health and connecting with other like minded women. Listening to this episode will give you insight into how to "do it all". 
For this episode’s show notes visit www.bicepsafterbabies.com/47

Aug 13, 2019
046: Top 5 Nutrition Strategies for Happy Hormones with Kaely McDevitt
38:09

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

 

For this episode’s show notes visit www.bicepsafterbabies.com/46




Aug 06, 2019
045: How Should You Train? Your Body Type Matters!
29:08

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


For this episode’s show notes visit www.bicepsafterbabies.com/45

Jul 30, 2019
044: The Size of Your Body Doesn't Determine the Size of Your Journey with Coach Tulin
51:39

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

For this episode’s show notes visit www.bicepsafterbabies.com/44


Jul 23, 2019
043: The Day I Performed CPR On My Son AKA The Worst Day Of My Life
45:01

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


For this episode’s show notes visit www.bicepsafterbabies.com/43

Jul 16, 2019
042: 4 Mistakes Made in A Reverse Diet
25:17

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


For this episode’s show notes visit www.bicepsafterbabies.com/42

Jul 09, 2019
041: "Should I Workout While Pregnant?" with Tessa Romero
43:44

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

For this episode’s show notes visit www.bicepsafterbabies.com/41

Jul 02, 2019
040: Ask Us Anything...
41:10

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

For this episode’s show notes visit www.bicepsafterbabies.com/40

Jun 25, 2019
039: Raising Confident, Healthy Daughters with My 12-Year Old Daughter Kate Brueseke
32:02

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


For this episode’s show notes visit www.bicepsafterbabies.com/39

Jun 18, 2019
038: What Fear Really Means
22:05

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


For this episode’s show notes visit www.bicepsafterbabies.com/38

Jun 11, 2019
BONUS: Your Pelvic Floor Questions Answered by Dr. Taylor Brueseke
20:49

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
36:55

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

For this episode’s show notes visit www.bicepsafterbabies.com/37

Jun 04, 2019
036: The Good, The Bad, and The Ugly of Stress with Susan Choi
37:39

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


For this episode’s show notes visit www.bicepsafterbabies.com/36

May 28, 2019
035: Losing 29 Pounds Without Feeling Restricted with Melissa Porter
54:41

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


For this episode’s show notes visit www.bicepsafterbabies.com/35

May 21, 2019
034: "I Can't Afford It" And Other Excuses Keeping You Stuck
39:46

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

For this episode’s show notes visit www.bicepsafterbabies.com/34

May 14, 2019
033: Race in the Fitness Industry with Chrissy King
48:42

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

For this episode’s show notes visit www.bicepsafterbabies.com/33

 

May 07, 2019
033: Race in the Fitness Industry with Chrissy King
48:42
May 07, 2019
032: How to Manage Stress Eating with Niki Olsen
48:16

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
31:20

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
47:14

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
49:44

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
36:55

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

 

Takeaways:

Having a growth mindset is key to your progress.

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

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

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



Apr 02, 2019
027: How To Raise Healthy Children With My Mom Chris Longhurst
44:29

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
58:34

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
50:39

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
43:15

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
35:48

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
58:03

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
24:40

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
29:55

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
38:57

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
24:07

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

Show notes: www.bicepsafterbabies.com/18

Jan 22, 2019
017: 3 Ways to Avoid The Comparison Trap with Sara Payne
40:36

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
46:54

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
29:01

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
28:22

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

Download the free worksheet to set your own big goals at www.bicepsafterbabies.com/14

Dec 25, 2018
013: How To Set New Year's Resolutions That Actually Stick
32:30

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
35:02

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
39:43

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

Head to www.bicepsafterbabies.com/11 for the show notes and free downloads.

Dec 04, 2018
010: Eating Less Isn't Always Better: A Reverse Dieting Case Study With Shauna Torenvliet
28:18

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
37:41
Nov 20, 2018
008: Why The Secret To Weight Loss Is Enjoying The Process Cali Gibbs
36:38

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
51:24

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
40:24

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

To snag this episode's freebie - Goal Setting Worksheet - head to www.bicepsafterbabies.com/6download

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

Oct 30, 2018
005: How To Focus On Progress Not Perfection
40:28

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
42:17

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

To snag this episodes freebie - How To Get Started With Affirmations - go to www.bicepsafterbabies.com/4download.

Oct 16, 2018
003: Losing 50 Pounds From A Place Of Self-Love
51:35

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
40:44

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

To snag this episode's freebie - How to Get Started Tracking Macros - go to www.bicepsafterbabies.com/2download.

Oct 16, 2018
001: Introducing BAB Radio
12:56

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