Biceps After Babies Radio

285: The Lowdown On Supplements Part 1

Welcome to a double dose of supplement knowledge in our special two-part episode, "Lowdown on Supplements"! In the first part, I teamed up with the brilliant Dr. Taylor Brueseke, my husband, to explore the vital topic of research. Together, we uncover the power of conducting your own investigations and developing a critical mindset when it comes to supplements. Say goodbye to blindly following influencers and hello to becoming an informed decision-maker! But that's not all—I also unveil the ...

284: Mastering Consistency: Defining What it Means and How to Achieve it (Replay From Make It Simple)

Today’s episode was initially aired on my friend, Andrea Allen’s Make It Simple podcast, where we talk all about consistency in the health and fitness industry. Andrea is a Personal Trainer, Nutrition Coach, and Owner of Deliciously Fit ‘N Healthy. Tune in as I answer Andrea’s really great questions about the importance of consistency, defining what it truly means, and how to break free from perfectionism to embrace progress on your fitness journey. Let’s dive in! Find show notes at bicepsa...

283: Transforming Your Negative Self-Talk | Live Coaching Session

Today’s episode is a Live Coaching Session Replay inside MACROS 101. Listen to how I coach Alicia to have compassion for herself and to recognize that changing her thought patterns will take time and effort, but it is possible. If you are someone who struggles with negative self-thoughts, listen to this episode and the coaching that I give Alicia, and see if you can also start to incorporate some of the things that I teach. Let's dive into the coaching conversation. Find show notes at bice...

282: From Elite Crossfit Athlete to New Mom with Jessica Cahoy

I'm thrilled to have this incredible guest on the podcast today. Let's meet Jessica Cahoy, she was an elite CrossFit athlete and now embracing the journey of becoming a new mom. We also discuss her pregnancy journey, delivery, and postpartum experience. If you are a mom, if you're thinking about being a mom, or if you're just interested in what it takes to be an elite CrossFit athlete or just an athlete, this episode is definitely for you. Find show notes at bicepsafterbabies.com/282 Follow...

281: Scientifically Proven Ways To Build More Muscle with Nikkiey Stott

Today's episode is packed, and full of all the muscle-building goodness! Get ready to meet Nikkiey Stott, a fitness guru, a muscle-building expert, and your ultimate guide to achieving your dream physique. Nikkiey shares her expertise, providing valuable insights and easy-to-follow tips for you to achieve your muscle-building goals. Whether you're a beginner or a seasoned fitness enthusiast, this episode offers evidence-based techniques to enhance your physique and strength. Tune in to gain ...

280: How To Successfully Count Macros On Vacation | Live Coaching Session

Summer is just around the corner. It's the season of relaxation, fun, and often vacations. That is why a perfect topic for today's podcast episode is about counting macros while on vacation, another Coaching call inside MACROS 101. Listen to how I coach Camille and help her address the deeper issues by planning ahead, making mindful choices, and being flexible, so she can enjoy her vacation while keeping her nutrition goals in mind. Find show notes at bicepsafterbabies.com/280 Follow me on ...

279: From Surviving to Thriving: Transforming Trauma into Growth and Healing with Katy Saltsman

Another fantastic guest joined me on the podcast today. Let’s welcome Katy Saltsman, a nutrition coach, and a personal trainer. Prepare to be inspired as Katy candidly shares the lessons she learned, the self-discovery she underwent, and the remarkable growth she achieved in turning her heart-wrenching experience into a testament of strength and pride. Find show notes at bicepsafterbabies.com/279 Follow me on Instagram and Tiktok! Links: Katy Saltsman’s Instagram and Podcast bicepsafterbab...

278: Fixing Carbphobia: How to Transition Away from Keto in 3 Easy Steps with Lesya Holzapfel

Are you one of those people who’s afraid of carbs? You are not alone. In today’s episode, my friend Lesya Holzapfel, a Women’s Clean Keto and Carb Cycling Nutritionist, will share her experience and how she overcame her fear of carbs and found a new way to approach her diet. Let's explore the truth about carbs and see if we can conquer our carbphobia together. Find show notes at bicepsafterbabies.com/278 Follow me on Instagram and Tiktok! Links: www.bsbtribe.com/podcast Lesya Holzapfel Ins...

277: What To Do When You Hit A Weight Loss Plateau

In this podcast episode, I talk about the frustration and confusion that most people, especially women, feel when they hit a weight loss plateau. I know it can be discouraging, and some have given up on their weight loss journey. Listen as I discuss the importance of understanding that plateaus are a normal part of the process and I'll be sharing my 5 steps to break through a plateau in weight loss. Let's dive in! Find show notes at bicepsafterbabies.com/277 Follow me on Instagram and Tikto...

276: "Can I Drink Wine And Lose Weight?" | Live Coaching Session

Here’s another Coaching Call inside MACROS 101 with Ellie. Listen to how I coach Ellie through the question of whether alcohol can be a part of a successful weight loss plan and help her understand the root causes of her self-sabotaging behavior. Let’s dive in! Find show notes at bicepsafterbabies.com/276 Follow me on Instagram and Tiktok! Links: bicepsafterbabies.com/insider bicepsafterbabies.com/waitlist

275: Mastering Your Mindset: Tips and Strategies for Fitness Success with Natasha Wakefield

In this episode, I am joined by Natasha Wakefield, a fitness coach and mindset expert, to discuss the importance of mindset in achieving fitness success. Natasha shares her journey of mastering her mindset, as well as tips and strategies that you can use to overcome mental barriers and achieve your fitness goals. Find show notes at bicepsafterbabies.com/275 Follow me on Instagram and Tiktok! Links: Natasha’s Instagram, Tiktok and Podcast bicepsafterbabies.com/insider

274: How To Stop Breaking Promises To Yourself with Andrea Fausett

Are you like most women who do a fantastic job of keeping promises to others and sometimes fall short of keeping those promises to yourself? Don’t worry, my guest Andrea Fausett will share some tips and tricks to be able to help you work through it and improve that ability to say I'm going to do this thing and then have the confidence to back it up and follow through. Let’s dive in! Find show notes at bicepsafterbabies.com/274 Follow me on Instagram and Tiktok! Links: bicepsafterbabies.com...

273: Healing Hypothalamic Amenorrhea and Eating For Fertility with Dr. Nicola Sykes, PhD

In this episode of the podcast, I am interviewing Dr. Nicola Sykes, PhD, a renowned expert on Hypothalamic Amenorrhea (HA) and the lead author of a phenomenal book called “No Period. Now What?” We discuss how HA is a condition that affects many women and can have long-term consequences on their health. Also, how eating for fertility and making lifestyle changes can help in healing HA and promoting overall health. Find show notes at bicepsafterbabies.com/273 Follow me on Instagram and Tiktok...

272: [RANT] Why Cookie Cutter Diets Don't Work

I’m back with another “RANT” episode and today’s topic is Cookie Cutter Diets. Join me as I discuss the flaws in the Cookie Cutter Diet and other one-size-fits-all approaches to weight loss, why they often fall short of delivering sustainable results, and then finally getting the results that you want. Doors to MACROS 101 are open now! If you are someone who wants to get help and you want to be able to learn how to become a macro scientist, you want to learn how to use this tool of macro co...

271: How Can I Stop Feeling Scared That I Am Going To Put The Weight Back On? | Live Coaching Session

Today’s podcast episode is another Live Coaching Session inside MACROS 101. Listen as I coach Amanda and address the question I hear all of the time. It’s about fear of what if I lose it all, what if I hit my goal and I revert back to my old ways? So, if you've ever had that worry or fear before, this is going to be a fantastic episode for you. Find show notes at bicepsafterbabies.com/271 Follow me on Instagram and Tiktok! Links: bicepsafterbabies.com/waitlist

270: Ask Amber Anything

For today’s episode of “Ask Amber Anything”, there is no theme so you can literally ask me anything. It is also more fun because I am joined by my friend and Biceps After Babies' very own Integrator/COO, Carley Ferguson. She has come up with a new idea for doing this episode and we are excited to answer your questions. Let’s begin! Find show notes at bicepsafterbabies.com/270 Follow me on Instagram and Tiktok! Links: bicepsafterbabies.com/workshop

269: How To Reprogram Your Brain To Believe "I Am Enough" | Live Coaching Session

As a teacher and a coach, I always encourage the people inside MACROS 101 to take advantage of coaching, as it helps to apply the knowledge they have gained in a way that is tailored to their individual journey. And sometimes it is more helpful to hear someone else get coached, because it can lead to realizations and reflections that are applicable to their own situation. Just like in this coaching conversation, Elise talks about her fear of success and failure, and how she was able to repro...

268: 5 Things To Remember When The Scale Is Up

Are you one of those people who feel negative emotions when stepping on a scale and would just like to get rid of it? Well now, it’s time to change that perception. For today’s podcast, I will share 5 things to remember and help you to keep stepping on the scale, to be able to deal with that data, maybe less emotionally, and be able to coach yourself and walk through that experience when the scale is up and not get into an emotional space where you're feeling super bad about yourself. Find ...

267: What Equipment Do I Need To Count Macros?

Now that you are familiar with macro counting, in this podcast episode I am going to talk about the equipment needed to start macro counting. Moreover, you don't need to worry about spending a lot, because the products that I recommended and discussed here will definitely be worth your time and money. Let's dive in! Find show notes at bicepsafterbabies.com/267 Follow me on Instagram and Tiktok! Recommended Products: Best Food Scale: bicepsafterbabies.com/foodscale1 Best Value Food Scale: b...

266: The 4 Phases Of Macro Counting (Cut, Reverse Diet, Maintenance, and Bulk)

What comes into your mind when you hear macro counting? A lot of people think that it is all about weight loss, but it’s not the only thing that macro counting can do. This podcast episode will help you to understand that macro counting is simply a tool that can be used in many different ways, which includes weight loss. Join me as I discuss the four phases of macro counting, what happens in each of those phases and how to start to figure out which of the phases you should start in. Find sh...

265: 5 Things I Wish I Knew Before I Started A Weight Loss Journey

For today’s podcast, I’m excited to share with you about my experiences going through weight loss and the different goals that I've set over the years. Moreover, if you’ve just started your weight loss journey or you’ve been on it for many years, here are some things I wish I had known before I started a weight loss journey, so you don't have to make the same mistakes that I did. Find show notes at bicepsafterbabies.com/265 Follow me on Instagram and Tiktok! Links: bicepsafterbabies.com/s...

264: How to Create The Sex Life You've Always Wanted with Vanessa and Xander Marin

It’s a fun episode today because I have two of my friends, Vanessa and Xander Marin, and we are going to talk about a topic that we haven't had on the podcast yet. Are you ready? It’s about sex and having a better sex life. Vanessa is a sex therapist and her husband, Xander, helps run her business and gives the perspective of a “Regular Dude” when it comes to sex and building the sex life that you want to have. So, if you're someone who feels like your sex life needs more pizzaz, this is a f...

263: 3 Money-Saving Grocery Tips with Rachel Coons

My sister Rachel Coons is back on the podcast. She’s going to share her 3 tips on reducing spending on groceries. If you're somebody who's been wanting to cut down your budget, make sure you're more intentional with where your money goes so that you’re spending a little bit less at the grocery store and you can spend a little bit more on leisure or save for a rainy day, then this episode is going to come in clutch for you. Find show notes at bicepsafterbabies.com/263 Follow me on Instagram ...

262: How to Eat Healthier By Meal Prepping with Allison Hollinger

I have a fantastic guest on today’s podcast where we are going to talk all about meal prepping. Give it up for Allison Hollinger, as she helps us to be able to streamline our lives a little bit better, eat a little bit healthier and make the week a little bit less stressful, all with figuring out how to make meal prepping work for busy families. Find show notes at bicepsafterbabies.com/262 Follow me on Instagram and Tiktok! Links: bicepsafterbabies.com/insider   allisonhollinger.com/pla...

261: What If I Can't Accurately Track What I Ate?

Happy Holidays! Let's admit, it's during this season that most people find it hard to track what they eat accurately, especially when attending parties or going on vacation and you don’t know the calories of the macros listed on the menu. Don't worry, this is a normal natural part of life and it's not always predictable. Join me as I discuss some common mistakes in macro counting, how to properly use it as a tool, and figure out the question behind the question to achieve balance between acc...

260: What I Did Right (And Wrong) in 2022

In today’s podcast, I welcome 2023 by reviewing the importance and purpose of goals. I also share the goals that were accomplished on my 2022 Vision Board, including both the goals I did hit and the goals I didn’t hit. I also talk about that whether or not you hit a goal, it is OK, because in the end what really matters is the person you came along the way. Find show notes at bicepsafterbabies.com/260 Follow me on Instagram and Tiktok! Links: www.bicepsafterbabies.com/92 www.bicepsafterbab...

259: “Best Of”: What You Weigh Doesn't Matter with Elyse Ellis

On our fourth and final “Best Of” episode, I’m bringing you back to an episode that features the one and only Elyse Ellis! Elyse shares her entire journey with me in this episode, including how she found macros, her experience with the macro phases (cutting, reversing, maintaining, and bulking), and what she’s learned along the way. She drops so much awesome knowledge and insight, and I think many of you will find it valuable. I’m really excited for you to listen to this one, so let’s get st...

258: “Best Of”: Why Your Body Will Never Change Until Your Mind Does

Some of you may see the title of this episode and be totally on board, knowing that mindset is an important part of the goal-setting process. But some of you may still feel like there’s something else besides mindset, like snacking or dessert, getting in the way of your goals. While you listen to our third “Best Of” episode, I want you to consider that mindset change is the first step to physical change, and reflect on how this revelation can help your journey. So without further ado, let’s ...

257: “Best Of”: How To Stop Picking Your Body Apart #justabody | Live Coaching Session

For our second “Best Of” episode, I thought I’d bring you back to a past episode of a Live Coaching Session Replay with a client named Katie. If you struggle with body image, this episode will be a powerful listen. Through Katie’s journey, she realized that she can accept herself and still have goals that align with her life and values. So without further ado, let's jump into the coaching conversation with Katie. ** Please note, as a “Best Of” episode, some of the links you’ll hear mentione...

256: “Best of”: Brand New To Macros and Macro Counting? Start Here

As I mentioned in my last episode, I’m taking a break from producing new BAB Radio Episodes for the month of December 2022. Instead, I’m going to highlight some great throwback episodes that are full of golden nuggets to help you in your journey. I’m calling this series, “Best Of” because they really are that great, and sometimes, it takes revisiting familiar concepts multiple times for them to stick. For today’s “Best Of” episode, I thought I’d bring you back to Episode 181, where I talke...

255: What Is A Transformational Coach (And How Do I Become One)? with Amber Smith

Today's a big day- I am getting interviewed by my guest, Amber Smith! Listen to this episode to learn all about Coaching Academy, and why transformational coaching is so powerful. We talk about the difference between accountability, coaching, cheerleading, teaching, advice-giving, and transformational coaching. We dive deep into what that looks like, and why it's valuable for both you as a coach as well as the client. So without further ado, let's jump in! Find show notes at bicepsafterbab...

254: The Unfiltered Truth About Bulking with Amanda Sussman and Katie Boyack

Happy Thanksgiving! It's Thanksgiving week, and I thought, "What better topic to put onto the podcast for the week of Thanksgiving than one on bulking?" So today, I have two very gracious guests, Katie and Amanda, who will share their experiences going through a bulk. We talk about normalizing the challenges and struggles that happen during this phase. Also, some of the awesome things that happen as you go through a bulk. So without further ado, let's jump into the episode with Amanda and Ka...

253: Are You A People-Pleaser? This Episode's For You

In today’s episode, I wanted to break down what people-pleasing is, and how it’s different from being compassionate or caring. Most of us tend to please people, and I want to help you realize when and where this is happening in your life, so you can apply some of the steps I share to moving forward and away from always people-pleasing. So if that sounds like something that would be valuable to you, you, my friend are in the right place.  Find show notes at bicepsafterbabies.com/253 Follo...

252: Is Macro Counting A Part Of “Diet Culture?” with Emily Field, RD

251: Should You Become A Coach? With Head Coach Melissa Porter

Have you ever thought about becoming a coach? Or, have you wondered what it’s like to be a coach? This episode might be helpful for you. Biceps After Babies’ head coach, Melissa Porter, and I are going to talk about becoming a coach, and help you answer the question, “Should I become a coach?”. Now, let’s dive into this week’s episode! Find show notes at bicepsafterbabies.com/251 Follow me on Instagram and Tiktok! Links: www.bicepsafterbabies.com/192 bicepsafterbabies.com/cert ...

250: The True Story Of How I Built An Online Fitness Coaching Business

Welcome back to another special episode of BAB Radio! I thought it would be fun to talk with my husband, TJ, about how I built my business and what that process looked like for the two of us. It’s not all rainbows and butterflies, and my hope is that for those of you who are building a business (or thinking of doing so), it might be interesting to hear about both the hard days and the rewarding days. So, let’s get into it! Find show notes at bicepsafterbabies.com/250 Follow me on Instagr...

249: Raising Body-Positive Teenagers With My 15-Year-Old Daughter Kate Brueseke

Today I have a special guest: my fifteen-year-old daughter, Kate, on the podcast for the second time! As she gets older, she’s started to understand a little more about the world and how things work. So, let’s dive into hearing Kate’s perspective on raising body-positive teenagers. Find show notes at bicepsafterbabies.com/249 Follow me on Instagram and Tiktok Links: www.bicepsafterbabies.com/39 bicepsafterbabies.com/insider

248: [RANT] Health And Fitness Hot Takes

Today’s episode is going to be all about my health and fitness-specific hot takes. Just like with any of my “RANT” episodes, I’ll be sharing my unfiltered opinion on certain things. I love these episodes because it gives me the freedom to just talk, and not guard myself so much. SO that’s what we’re gonna do today. If you enjoy this type of episode, be sure to scroll back and listen to my other “RANT” episodes! Find show notes at bicepsafterbabies.com/248 Follow me on Instagram! Link...

247: Blending Spirituality and Fitness with Caroline Ofenstein

Today I'm interviewing Caroline Ofenstein. Sometimes, with spirituality, it can get really ethereal and I love that in this episode, Caroline takes some of these ethereal feelings and actually grounds them into practice. As the episode progresses, we talk about intuition and how to listen and trust in yourself. If this is something you could learn from (I think we all could do better with self-trust), then let's dive into the interview with Caroline. Find show notes at bicepsafterbabies.co...

246: "How Can I Improve My Mindset?" with Kasey Orvidas, PhD

Today I have Kasey Orvidas on the podcast. She has her Ph.D., and we're going to talk a little bit about her research, specifically how her research dove into the fixed versus growth mindset in the realm of health and fitness. You're gonna walk away from this episode having a good idea about where your mindset is, and some very specific ways you can start to improve it. When you improve your mindset, the results start to improve, too. So without further ado, let's dive into the interview wit...

245: 3 Steps To Improve Your Gut Health with Dr. Megan Rossi

I have Dr. Megan Rossi on today’s episode. A Ph.D. researcher who has studied the gut and improving gut health, she’s really passionate about helping people eat a wider variety of plants. You’re definitely going to want to tune into this episode, as Dr. Megan Rossi shares a lot of simple, small tricks that you can implement today to improve your overall health, gut health, vitality, and energy. So without further ado, let's jump into the interview with Dr. Megan Rossi. Find show notes at b...

244: Start Strong, Finish Stronger with Cambria Hazard

Today is a very special episode because I have Cambria Hazard on the podcast, my friend from way back in nursing school. Cambria pitches the idea that if you want something, or have a desire for something, it’s possible. She shares some really amazing stories of her experience with this philosophy, and how it’s manifested for her in life. You’ll also hear about her adventures with her kids and the goals she sets for herself. There’s so much goodness in this podcast episode, so let’s jump in....

243: 5 Things I Learned Attending The 2022 CrossFit Games

I thought it'd be fun to record a podcast and talk about some of the lessons my family and I learned while attending the CrossFit Games. And if you don't care a lot about CrossFit, don't worry! This episode is for everyone -- I'll be applying the lessons learned to all fitness journeys and everyday life. Now, let’s jump into today’s episode. Find show notes at bicepsafterbabies.com/243 Follow me on Instagram! Link: bicepsafterbabies.com/insider

Do Less, Do Better: Why I Am Taking A Break From The "I Did It Series"

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

242: Why Macro Counting With Me Is Different

  I often get asked, “What makes your program different?”. I think this is a phenomenal question, because there are so many different macro programs out there, and many seem to offer similar products. And I want you to find the best program for YOU! So today’s episode explains why you can’t compare my programs and coaching methods to others’, because how we approach the entire process is entirely different from anyone else. Find show notes at bicepsafterbabies.com/242 Follow me on Inst...

[FREE! 5 Days to a Fitter YOU Challenge] Day 3: Defeat Self-Sabotage

Welcome to my FREE 5 Days to a Fitter YOU Challenge! If you're listening and have not signed up, head over to www.bicepsafterbabies.com/challenge and get registered. You literally have nothing to lose!  Today is Day 3 which is all about defeating self-sabotage and getting out of your own way.  Let's do this challenge together and by the end, you'll have a customized plan to fit you, your goals, and your life! 

[FREE! 5 Days to a Fitter YOU Challenge] Day 2: Declare Your Goal

Welcome to my FREE 5 Days to a Fitter YOU Challenge! If you're listening and have not signed up, head over to www.bicepsafterbabies.com/challenge and get registered. You literally have nothing to lose!  Today is Day 2, which is all about declaring your goal.  *If you are doing the Miracle Scale activity with me while listening to the podcast, just hit pause while you complete your assignments. Let's do this challenge together, and by the end, you'll have a customized plan to fit you, your ...

[FREE! 5 Days to a Fitter YOU Challenge] Day 1: Decide to Succeed

Welcome to my FREE 5-Days to a Fitter YOU Challenge! If you're listening and have not signed up, head over to www.bicepsafterbabies.com/challenge and get registered. You literally have nothing to lose!  Today is Day 1, which is all about deciding to Succeed - a crucial step in any journey.  Let's do this challenge together, and by the end, you'll have a customized plan to fit you, your goals, and your life!

241: 3 Simple Steps To Build Self-Trust with Sally Haldorson ["I Did It" Series]

Today’s another special Friday “I Did It” Series Episode. Sally Haldorson is phenomenal, and we dive right into some deep stuff during this episode, discussing the work she’s done to uncover self-trust and self-worth. After 51 years of battling with these two things, she shares how she was able to turn around and reshape her identity moving forward. From her story, we learn that it’s never too late, and the process can work at any point. So, let’s get to today’s episode to hear Sally’s tips ...

240: How To Stop Picking Your Body Apart #justabody | Live Coaching Session

Today’s episode is a Live Coaching Session Replay with a client named Katie. If you struggle with body image, this episode will be a powerful listen. Through Katie’s journey, she realized that she can accept herself and still have goals that align with her life and values. So without further ado, let's jump into the coaching conversation with Katie. Find show notes at bicepsafterbabies.com/240 Follow me on Instagram! Links: bicepsafterbabies.com/challenge bicepsafterbabies.com/in...