Afleveringen
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In todayâs podcast, Iâm sharing a Live Coaching session from MACROS 101, where I work with a client, Ashley, whoâs dealing with the all-too-common struggle of knowing what to do but finding it tough to follow throughâespecially with tracking calories. Together, we dig into self-sabotaging habits and talk about shifting her mindset to beat inconsistency. This episode is perfect if youâve ever skipped tracking to avoid facing the numbers. Give it a listen, and if youâre ready to take charge of your journey, check out MACROS 101 for the support and guidance to overcome your own challenges!
Find show notes at bicepsafterbabies.com/345
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Todayâs episode is part of the "I Did It" Series, featuring women who have gone through my signature program, MACROS 101, and made incredible progress in their journeys. Aimee shares how sheâs transformed her self-image, overcome negative thinking, and built confidence along the way. One of the key takeaways from our chat is how sheâs embraced small, consistent actionsâwhat she calls "baby stepping"âto create lasting change. I know itâs easy to dismiss small steps as insignificant, but Aimeeâs story shows just how impactful they can be over time. I hope her journey inspires you to embrace those little steps and see the difference they can make. Letâs dive into my conversation with Aimee!
Find show notes at bicepsafterbabies.com/344
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Todayâs podcast is another RANT episode, and I know many of you love when I get real and dive into topics Iâm passionate about. This time, Iâm tackling a big one: why your workouts arenât building the muscle youâre aiming for. Iâve noticed so many women making similar mistakes, and it honestly motivates me to share this because I know how precious your time isânone of us want to waste it! When we work out, we want results. Iâm here to help you avoid wasting that precious time and ensure your workouts give you the best return on investment. Letâs make sure your time in the gym truly pays off!
Find show notes at bicepsafterbabies.com/343
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Links:
bicepsafterbabies.com/workshop
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For today's podcast, Iâm thrilled to talk about one of my favorite topicsâlifting weights! Iâm joined by Amy Williams, aka Abs by Amy on Instagram, to discuss everything from getting started with lifting to maximizing muscle growth. Amy shares some unique and brilliant tips for beginners that will make you feel more confident in the gym. We also dive into the common question of whether you always need to be progressing in your lifting or if itâs okay to maintain muscle. If youâre ready to build muscle and feel more at ease in the gym, this episode is for you!
Find show notes at bicepsafterbabies.com/342
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Links:
Amy Williamsâ Instagram, Website and App
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In this episode, Iâm excited to have my friend Brad Bizjack back to the podcast to share his five best secrets for getting results faster. If youâre like me, youâd rather see progress sooner than later, and Brad does an awesome job of breaking down what keeps us stuck and how to push past it. He shares practical tips you can start using right away to level up in your health, fitness, relationships, or career. So if you're ready to stop feeling stuck and make some real progress, donât miss this oneâgive it a listen and start applying these tips to your own life!
Find show notes at bicepsafterbabies.com/341
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Links:
bicepsafterbabies.com/success
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In this episode, I had a pleasure of interviewing Dr. Susie Spirlock, a Strength Coach and Doctor of Physical Therapy, to tackle a big question: should you train through pain? If youâre into any kind of fitnessâlifting, running, hikingâyouâve probably dealt with pain at some point and wondered, âDo I push through or back off?â Susie shared some super helpful tips, like using a pain scale to know when itâs okay to keep going and when to make adjustments. If youâve ever struggled with knowing how to handle aches and pains, this episode is packed with practical advice youâll want to hear!
Find show notes at bicepsafterbabies.com/340
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Links:
Dr. Susieâs Website and Instagram
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In this episode, I had the pleasure of interviewing Andressa Linhares as part of the âI Did Itâ Series. Andressa shared how sheâs balancing a demanding career, a long commute, and raising a child while still making time for fitness and self-care. Coming from a Brazilian background, her perspective is unique, and sheâs navigating her journey in real-time. We also talked about how joining MACROS 101 helped her address perfectionistic tendencies and embrace progress over perfection. Letting go of the need to be flawless has made her health journey more enjoyable. If youâre a working mom or struggle with perfectionism, youâll find her story inspiring!
Find show notes at bicepsafterbabies.com/339
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Setting macros is only the first stepâmacro counting is so much more than hitting numbers once. You need to cycle through different phases (cutting, reverse dieting, maintenance, bulking) and adjust macros based on your bodyâs feedback. Consistency and mindset also play huge roles in long-term success. Without these tools, itâs easy to fall into self-sabotage or turn macros into just another diet.
This bonus episode is your chance to learn about the deeper aspects of macro counting that are essential for reaching your goals. But donât waitâdoors for Macros 101 close Thursday at 9 pm PT on September 19th. Donât miss out on the complete roadmap that will help you finally reach your goals.
Head to bicepsafterbabies.com/join before itâs too late!
Doors to MACROS 101 are not currently open, and will remain closed until 2025. You can get on the interest list at bicepsafterbabies.com/waitlist!
Doors to MACROS 101 are not currently open and will remain closed until 2025. You can get on the interest list at bicepsafterbabies.com/waitlist!
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On todayâs podcast, Iâm excited to have my friend Alyssa Miller, a registered dietitian, and picky eating expert, join us! Sheâs sharing her super helpful tips on handling picky eaters and guiding our kids toward a healthier relationship with food. Alyssaâs all about keeping things practical and low-stress, focusing on creating a positive vibe around mealtime. If youâve ever found yourself in a food battle with your kids, you wonât want to miss this episodeâitâs packed with easy-to-follow advice to help your little ones try new foods without the struggle!
Find show notes at bicepsafterbabies.com/338
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Links:
Alyssa Millerâs Podcast, Instagram
Free Class Registration and Course
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In today's podcast, I'm sharing another Coaching Call from our Beyond MACROS 101 alumni group. Tune in as I guide Darla through overcoming challenges and maintaining her weight. Darla's experience will resonate with many who have successfully lost weight but now struggle with keeping it off. This episode is designed to offer a fresh perspective, encourage letting go of unnecessary control, and help find peace with your weight. Letâs dive in!
Find show notes at bicepsafterbabies.com/337
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Links:
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Todayâs episode brings you another inspiring âI Did Itâ Series, highlighting the issue of people pleasingâa challenge I often see among the women I coach in my signature program, MACROS 101. Constantly putting others' needs before your own can leave you feeling exhausted and disconnected from your true desires. I'm excited to share Sarah Allredâs story of transformation, where she shifted from being a people pleaser to confidently expressing her needs to her family. Sarah's journey serves as a reminder that prioritizing your own needs is crucial and that your loved ones might be more supportive than you realize. Letâs dive in!
Find show notes at bicepsafterbabies.com/336
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Links:
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I'm excited about today's podcast topic because we're diving into a big question: how do you get started on your weight loss journey, especially if you have 20, 30, 50, or even 100 pounds to lose? I'll be sharing 10 practical and mindset-focused steps to help you kick things off, without making you feel overwhelmed by trying to do it all at once. Tune in for some actionable advice and friendly guidance to help you start making real progress toward your goals.
Find show notes at bicepsafterbabies.com/335
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Links:
Reverse Diet Episodes: Episode 9: How To Know When To Reverse Diet
Episode 42: 4 Mistakes Made In A Reverse Diet
Episode 114: Eating 900 Calories MORE In A Reverse Diet with Leslie Spaggiari
Episode 170: How Eating Less Makes You Weigh More (Reverse Dieting is The Answer)
Episode 266: The 4 Phases Of Macro Counting (Cut, Reverse Diet, Maintenance, and Bulk)
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I'm thrilled to welcome my friend Lauren Schoenfeld, RD, to the podcast! Lauren is a registered dietitian, women's health expert, and the CEO and founder of The Nourished CEO. In this episode, she opens up about her journey from being a business owner without kids to navigating life with a little one, and how that transformation has impacted her life, nutrition, and fitness. With the arrival of a baby, priorities shift, often leaving less time for self-care, Lauren shares the nutrition tips that helped her heal during the postpartum period, focusing on nourishing and healing the body instead of just trying to change it. This episode offers valuable insights for pregnant and postpartum women, offering practical tips and strategies to help you thrive during these important stages. You wonât want to miss it!
Find show notes at bicepsafterbabies.com/334
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Links:
Laura Schoenfeld's Instagram and Website
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Today's podcast is another Coaching Call from our last round of MACROS 101 with my client, Katie. Katie opens up about her struggles with discouragement and feeling stuck in a 'shame tornado' when her measurements didn't match her expectations. We also take a closer look at Katie's background and how her past experiences have shaped her current mindset, including a tendency toward feeling like a victim. Tune in as I guide Katie through a game-changing exercise to flip those negative thoughts and rewire her brain for a more positive, empowering outlook. You wonât want to miss this one. Let's dive in!
Find show notes at bicepsafterbabies.com/333
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Links:
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Today's podcast is another episode of our "I Did It" series, where we celebrate the incredible transformations of our MACROS 101 Alumni. This time, Iâm chatting with Courtney Hessler, who shares her inspiring story of losing and maintaining a significant amount of weight through MACROS 101. Courtney talks about the unique approach needed for those with a lot of weight to lose, her journey of breaking free from the lose-gain cycle, and the importance of long-term maintenance over quick fixes. Tune in to hear Courtneyâs AHA moments and transformative insights that can help you achieve and maintain your weight loss goals.
Find show notes at bicepsafterbabies.com/332
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Links:
Episode 313: Optimal Training and Nutrition Strategies for Women with Dr. Stacy Sims
Episode 72: Losing Half your Body Weight with Heather Robertson
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For today's podcast, I had the pleasure of interviewing Cody McBroom, a World-Renowned Coach and CEO of Tailored Coaching Method. We talked about building willpower, staying disciplined, and how to handle diet breaks and refeeds. Plus, we explored why flexibility is so important in personal fitness. Tune in and let's dive into this insightful conversation!
Find show notes at bicepsafterbabies.com/331
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Links:
Cody McBroomâs Instagram, Podcast and Website
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Iâm so excited to welcome Monica Packer back to the podcast! Monica is the amazing CEO and Founder of About Progress, a fantastic community dedicated to self-development and self-acceptance. Sheâs also a habits expert! In this episode, you'll get practical tips that you can start using today to make sure your habits are truly supporting you and helping you create the life you want. Whether you're looking to break some bad habits or build some new, positive ones, this episode is just for you. Letâs dive in!
Find show notes at bicepsafterbabies.com/330
Follow me on Instagram and Tiktok!Links:
Monicaâs Instagram and Website
Monica's podcast, About Progress!
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I'm excited to welcome Danielle Lima, better known as Oh Snap Macros on Instagram, to the podcast. Danielle is a passionate home cook, cookbook author, and certified Nutrition Coach. In this episode, she shares her macro-counting journey, her food philosophy, and how she creates her delectable, macro-friendly recipes. You'll also get a preview of some of her favorite recipes. Whether you're an experienced macro counter or just beginning, this episode is full of valuable insights and inspiration. Let's dive in!
Find show notes at bicepsafterbabies.com/329
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Links:
Danielle Limaâs Instagram and Website
Get Danielleâs Cookbook: Macros Made Easy: 60 Quick and Delicious Recipes for Hitting Your Protein, Fat and Carb Goals Here
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Today's podcast episode features another coaching conversation from my signature program, MACROS 101. Tune in as I coach Susan on uncovering the root causes of her perfectionism. Susan's journey serves as a powerful reminder that it's never too late to shift your mindset and conquer perfectionism. With the right support, you can learn to embrace your imperfections, accept yourself as you are, and live a more fulfilling life. Let's dive in!
Find show notes at bicepsafterbabies.com/328
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Links:
bicepsafterbabies.com/waitlist
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In today's episode, we're bringing back the "I Did It" series with a bang. Get ready to be inspired and motivated by the amazing transformations of our MACROS 101 alumni. We're featuring women from all walks of lifeâdifferent ages, health conditions, and family situationsâwho've crushed it on their weight loss journeys.
First up, we have the lovely Ashley Spontarelli. She's here to dish on the mental challenges of reverse dieting and how sticking with it can lead to some incredible changes. We'll dive into what reverse dieting is all aboutâit's like a secret weapon for long-term weight loss that often gets overlooked or misunderstood. Trust me, you won't want to miss this episode!Find show notes at bicepsafterbabies.com/327
Follow me on Instagram and Tiktok!
Links:
Episode 266 The 4 Phases Of Macro Counting (Cut, Reverse Diet, Maintenance, and Bulk)
Episode 170 How Eating Less Makes You Weigh More (Reverse Dieting is The Answer)
Episode 9 How To Know When To Reverse Diet
Episode 42 4 Mistakes Made In A Reverse Diet
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