Biceps After Babies Radio

Summer is here—and with it comes vacations, getaways, and a break from routine. But if you're working on your health and fitness goals, you might find yourself wondering: Can I enjoy my trip without throwing away all the progress I've made? The answer is yes, and in this episode, I'll show you how. I'm diving into the mindset and strategy behind navigating vacations in a way that feels aligned, intentional, and guilt-free. Whether you choose to track, loosely estimate, or take a break altogether, there's no one-size-fits-all approach—and that's exactly the point. I'll walk you through how to get clear on your priorities, make decisions ahead of time (instead of in the heat of the moment), and find your version of balance—so you come home feeling empowered, not regretful. If you've ever struggled to reconcile vacation fun with your fitness goals, this episode is your guide to doing both with confidence. Let's dive in!Find show notes at bicepsafterbabies.com/376Follow me on Instagram and Tiktok!

In this episode, you'll get an inside look at a Live Coaching Call from my signature program, MACROS 101. I sit down with Kelly, who's feeling “behind”—a struggle so many of us face. Together, we uncover what's really going on: comparison. It's quiet, it's discouraging, and it often fuels self-sabotage. But the truth is, you're not behind—you're simply on your timeline. This conversation will help you see that. As you listen, ask yourself: Where is comparison showing up in your life and keeping you stuck?Find show notes at bicepsafterbabies.com/375Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlist

Ladies, if you lift, run, jump—or even just sneeze—this is an episode you need to hear. Pelvic floor dysfunction isn't just a postpartum or aging issue; it affects active women of all ages and often goes unaddressed…until it becomes a problem. In this episode, I sit down with Dr. Courtney Johnson, DPT—aka The Female Athlete Doc—a pelvic floor physical therapist who gets the gym. She speaks the language of lifting and doesn't believe in sidelining women from the barbell. Instead, she's all about keeping you active, strong, and leak-free. We dig into the real function of the pelvic floor, why Kegels aren't a one-size-fits-all solution, and how every lift is a chance to train your core and pelvic floor—if you know how to use it. You'll walk away from this conversation feeling empowered, educated, and maybe even rethinking how you brace for your next set of squats. Ready to lift smarter (and leak less)? Let's jump in.Find show notes at bicepsafterbabies.com/374Follow me on Instagram and Tiktok!Links:Dr. Courtney Johnson's Instagram, Facebook, Tiktok, YouTube

Think tracking macros means giving up restaurants, date nights, or spontaneous meals out? Think again. In this episode, I'm diving into one of the most common questions I get: Can you really track macros while eating out? Spoiler alert—yes, you can. And I'll show you how. If you've ever stared at a menu wondering how to track a meal with no nutrition info in sight, this episode is for you. I break down the concept of flexible consistency, explain why perfection isn't required, and share five practical tips you can start using immediately to track confidently while enjoying real life. This isn't about prepping for a fitness competition—it's about sustainable fat loss and a lifestyle that includes dinners out, parties, and the joy of food without guilt. Ready to ditch the all-or-nothing mindset and still hit your goals? Let's dive in.Find show notes at bicepsafterbabies.com/373Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlist

In this inspiring episode of the “I Did It” Series, I sit down with Timili Grady, a 45-year-old MACROS 101 alumna navigating the challenges of perimenopause. Like many women in their 40s, Timili felt like everything that used to work for her body had suddenly stopped. But through the process of reverse dieting—strategically increasing her calories to boost her metabolism—she found a surprising and powerful solution, a transformation that not only changed her body, but also her energy, mindset, and relationship with food. If you're feeling frustrated, stuck, or out of sync with your body in midlife, her story will offer hope, insight, and a reminder that it's never too late to take back control of your health. Let's dive in!Find show notes at bicepsafterbabies.com/372Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlist

In this episode, I'm joined by Dr. Nicole Rowe, MD—a board-certified Family Practice physician and fellow protein lover—to unpack everything you've ever wanted to know about protein. We're cutting through the noise, debunking common myths, and digging into the latest research, including a major meta-analysis. Dr. Rowe shares how protein needs shift throughout different stages of life, how to increase your intake without it becoming a full-time job, and how to turn science into simple, sustainable action. Whether you're new to tracking protein or already have it down, this conversation will leave you informed and empowered. Grab your protein coffee—let's dive in!Find show notes at bicepsafterbabies.com/371Follow me on Instagram and Tiktok!Links:Dr. Nicole Rowe's Website, Threads and Instagram

In this episode, I'm talking to all the new moms who are breastfeeding and wondering if they can track macros without harming their milk supply. If you're feeling torn between wanting to lose some baby weight and prioritizing feeding your baby, you're not alone—and yes, you can do both. Drawing from my experience as a nurse, a mom of four, and a coach to thousands of women, I'm sharing five key things every breastfeeding mom should know before starting to track macros. You'll walk away with practical tips to nourish both yourself and your baby, while moving toward your goals safely and confidently. As always, be sure to consult your healthcare provider for personalized advice. Let's dive in!Find show notes at bicepsafterbabies.com/370Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/setmymacrosTired of sweating through workouts and still not seeing the muscle or fat loss you were hoping for? Let's fix that. In my FREE live workshop, we'll uncover why your current workouts aren't getting you results, and the 5 simple fixes that will finally get you where you want to go. Register now at bicepsafterbabies.com/workouts

Get ready for some serious light bulb moments in this episode as I share a live coaching session from one of our MACROS 101 calls with Anna. If tracking your food has ever felt overwhelming, frustrating, or like a constant test of perfection, you're going to relate to this one. Anna came into our conversation feeling stuck—swinging between obsessively tracking every gram and giving up altogether when she couldn't be perfect. Together, we unpacked her resistance and reframed tracking as a tool for learning, not a test to pass or fail. You'll hear the exact questions I asked that helped shift her mindset and reveal how powerful a simple perspective change can be. Tracking isn't about control—it's about understanding. And when you approach it with curiosity instead of judgment, that's where the real freedom begins. Let's dive in!Find show notes at bicepsafterbabies.com/369Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlist

In this episode, I have MACROS 101 alumna Courtney Hugghins about how she reclaimed her power over the scale during perimenopause. This episode is part of the "I Did It" Series, featuring women who have gone through my signature program, MACROS 101, and made incredible progress in their journeys. Courtney shares the mindset shifts and strategies that helped her stop letting the scale dictate her mood and self-worth—especially during a time of hormonal changes, body composition shifts, and weight fluctuations. If perimenopause has left you feeling frustrated or disconnected from your body, this conversation will leave you feeling empowered and seen.Find show notes at bicepsafterbabies.com/368Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlist

In this episode, I talk with Dr. Jared Pelo, Chief Medical Officer at Bionic Health, about Medicine 3.0—a game-changing, prevention-first approach to health. We dive into simple changes you can start making today, which health data is actually worth tracking, and how to create habits that stick. If you're ready to be proactive and take charge of your health before problems arise, this episode is for you.Find show notes at bicepsafterbabies.com/367Follow me on Instagram and Tiktok!Links:Dr. Jared Pelo's Website and Podcast Medicine 3.0

Struggling with nighttime overeating? You're not alone—and it's not about willpower. In this episode, I'm joined by Eliza Kingsford, a Licensed Psychotherapist, to unpack how nervous system dysregulation fuels late-night cravings and emotional eating. We'll show you how to spot signs of stress and overwhelm in your body—and how to shift toward more awareness, flexibility, and self-compassion. If you're tired of knowing what to do but not following through, this episode is for you.Find show notes at bicepsafterbabies.com/366Follow me on Instagram and Tiktok!Links:Eliza's Instagrambicepsafterbabies.com/MYWL

In this episode, I'm welcoming Sarah Allred back to share her inspiring journey from realizing she needed self-care to actually living it. After a major breakthrough in MACROS 101, Sarah has spent the last six months shifting from seeing self-care as an escape to truly refilling her cup. She opens up about the practical mindset shifts that helped her, including the powerful question she now asks herself: "What do I need in this moment?" If you've ever struggled to move from “doing” self-care to truly “being” in a state of self-care, I think you'll resonate with this conversation. Tune in to hear Sarah's insights on transforming self-care from a checklist into a fulfilling way of life.Find show notes at bicepsafterbabies.com/365Follow me on Instagram and Tiktok!Links:Episode 336: Evolving From People Pleaser To Standing Up For Herself with Sarah Allred

Feeling disappointed with your results? You're not alone. In this "Live Coaching Session" episode, I chat with my client Carissa as we navigate her feelings of frustration after her time in MACROS 101. Together, we explore the power of a debrief — a process of reflecting on both wins and setbacks to uncover valuable lessons. We also dive into the concept of focusing on the gap versus the gain, inspired by Dan Sullivan's book. If you've ever felt stuck dwelling on what you haven't achieved rather than celebrating how far you've come, this episode will shift your perspective and give you actionable strategies to keep moving forward. Let's get started!Find show notes at bicepsafterbabies.com/364Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlist

Here's another episode of the "I Did It" Series, where I chat with a MACROS 101 client about their journey to success! Today, ultra marathon runner Heidi Gardner shares how she discovered firsthand that you can't outrun a bad diet. Despite running hundreds of miles, she gained 20 pounds—until she found a sustainable approach to weight loss through macro counting. We explore the power of habit layering, the importance of recognizing different struggles, and what it truly takes to fuel your body for success. If you've ever felt frustrated that your workouts aren't delivering the results you want, this episode is for you. Let's get started!Find show notes at bicepsafterbabies.com/363Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlist

Have you ever chased a goal weight, only to realize that maintaining it felt impossible? In this episode, I get personal about the difference between an attainable weight—one you can reach with extreme effort—and a maintainable weight—one that aligns with your lifestyle and values. I'll walk you through my own journey of bulking, cutting, and everything in between, sharing the lessons I've learned about success, sacrifice, and finding balance. By the end, I hope you'll feel empowered to define what your ideal weight looks like—on your terms. Let's dive in!Find show notes at bicepsafterbabies.com/362Follow me on Instagram and Tiktok!

Coach Melissa Porter is back for the third time on the podcast, and this episode is a special one! Melissa started her journey with me in the very first round of MACROS 101 back in 2019, and since then, she's grown from a standout student to Head Coach at Biceps After Babies. In this conversation, she opens up about her first-ever bulk—sharing the fears, challenges, and lessons learned along the way. If you've ever been curious about bulking, nervous about seeing the scale go up, or just want to hear an inspiring story of growth (both inside and out), this episode is for you!Find show notes at bicepsafterbabies.com/361Follow me on Instagram and Tiktok!Links:Episode 35: Losing 29 Pounds Without Feeling Restricted with Melissa PorterEpisode 251: Should You Become A Coach? With Head Coach Melissa PorterEpisode: 124: 7 Secrets of Losing Weight And Actually Keeping It Off (It's Not What You Think) with Melissa Porter

Have you ever felt like everything is stacked against you? In this episode, I dive into a real and honest coaching session with Ana, a mom navigating the chaos of life, chronic stress, and self-doubt. If you've ever caught yourself thinking, “My body is broken,” or comparing yourself to a past version of you, this episode is for you. I help Ana reframe self-care, let go of perfectionism, and find the balance between showing up for herself and giving herself grace. You'll walk away with powerful mindset shifts to help you approach fitness, motherhood, and life with more clarity and confidence.Find show notes at bicepsafterbabies.com/360Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlistMy signature program, MACROS 101 + Coaching is Now open! But only for a limited time! Learn more at www.bicepsafterbabies.com/join

I cannot believe it's DAY 5 already! I'm so proud of all of you for making it to the end of the week...now let's finish strong together!At the core of everything—beyond your environment, behaviors, skills, and beliefs—is who you are. Your identity shapes every decision you make, whether you realize it or not. If you see yourself as someone who always struggles with weight loss, your actions will reinforce that. But when you shift your identity to I am someone who follows through, I am someone who prioritizes my health, I am an athlete—your choices start to align with that new identity automatically. This is the secret to lasting transformation: when healthy habits aren't just something you do, but part of who you are. And that's exactly what we're uncovering today during our live Transformation Training.

You can have the right environment, the right behaviors, and even the right skills—but if your beliefs don't support your goals, you'll constantly self-sabotage. What you believe about yourself, about food, about weight loss matters because your actions will always align with your deepest beliefs. If you believe you're someone who always falls off the wagon, guess what? You will. But if you believe you're capable, resilient, and worthy of success, your actions will start to reflect that. This is the real work of transformation—shifting the beliefs that have been holding you back. And that's exactly what we're diving into today during our live Transformation Training.

You can have the perfect environment and the right behaviors in place, but if you don't have the skills to back them up, it's like trying to navigate in the dark. That's where macro counting steps in—it's the game-changer that takes the guesswork out of nutrition and helps you figure out exactly how much protein, carbs, and fat your body needs to see real results. Trust me, once you master this skill, you'll wonder how you ever did without it. And that's why, today during our live Transformation Training, I'm introducing the skill of macro counting..

You can have the best intentions, the perfect plan, and all the motivation in the world—but if your daily behaviors don't align with your goal, you'll keep spinning your wheels. When it comes to fat loss, it's not about guessing, hoping, or crossing your fingers that the scale moves—it's about consistently creating a caloric deficit. That doesn't mean starving yourself or cutting out foods you love, but it does mean being intentional about your choices. Because at the end of the day, results don't come from what you know, they come from what you do. And if you're ready to make sure your actions match your goals, that's exactly what we're diving into today during our live Transformation Training.You can still join this challenge; it's not too late! Go to www.bicepsafterbabies.com/challenge

You've probably heard the saying, you are the average of the five people you spend the most time with—but have you ever stopped to think about how your environment is shaping your success (or keeping you stuck)? The truth is, no matter how much willpower you have, if your surroundings aren't supporting your goals, you're making things way harder than they need to be. That's why, today during our live Transformation Training, I'll be teaching about how to optimize your environment to support your goals.You can join the FREE challenge at www.bicepsafterbabies.com/challenge

“Why does the number on the scale have so much power over us?” In this episode, I explore a challenge many of us face—the scale and the emotional rollercoaster it creates in our fitness journey. I'll explain how our attachment to that number can derail our progress and lead to emotional highs and lows. You'll learn why obsessing over the scale can be more damaging than we often realize, and why simply throwing it away isn't always the answer. Instead, I'll share how to detach from the scale emotionally and find more empowering ways to track your progress. If the scale has left you feeling frustrated or defeated, this episode is for you—let's change the way we approach it.Find show notes at bicepsafterbabies.com/359Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlistJoin me for my FREE 5-Day Challenge and learn how you can unlock the secrets to stop the never-ending diet cycle and finally snap that "after" photo. Join at www.bicepsafterbabies.com/challenge

In this episode, we're diving into the essential connection between macros and mindset—because you can't have one without the other. While many focus purely on strategy, like tracking macros and structuring workouts, real transformation happens when mindset and tools come together. I'll break down why how you approach macro counting matters just as much as the numbers themselves. Plus, we'll explore key mindset shifts that drive consistency, break the cycle of self-sabotage, and create lasting change. If you've ever felt stuck in a start-and-stop pattern or wondered whether to prioritize mindset or strategy, this episode will bring the clarity you need. Tune in to discover how to leverage both for sustainable success!Find show notes at bicepsafterbabies.com/358Follow me on Instagram and Tiktok!Links:Episode 305 Learning To Love, Accept, and Respect Yourself with Dr. Jennifer Finlayson-Fifebicepsafterbabies.com/waitlistJoin me for my FREE 5-Day Challenge and learn how you can unlock the secrets to stop the never-ending diet cycle and finally snap that "after" photo. Join at www.bicepsafterbabies.com/challenge

In today's episode, we explore the ripple effect of macro counting with Anna, a MACROS 101 alumna whose story highlights how this journey extends beyond nutrition and fitness. Anna shares how macro counting helped her rediscover herself after feeling lost in her identity post-motherhood. Through MACROS 101, Anna learned to approach her goals with kindness, intention, and empowerment. She discusses overcoming people-pleasing tendencies, trusting her body, and creating sustainable, lasting habits that fit her lifestyle. If you've ever struggled with saying no, maintaining an identity outside of motherhood, or finding long-term solutions, Anna's inspiring journey offers hope and actionable insights. Tune in to hear how transformation is possible when you shift from quick fixes to sustainable habits.Find show notes at bicepsafterbabies.com/357Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlist

January may be nearing its end, but it's already been full of incredible stories—and Robyn Conley Downs is no exception! On the podcast, I'm joined by Robyn, MEd, Founder & Editor in Chief of Real Food Whole Life, who's passionate about making healthy living simple, sustainable, and doable for everyone. Her "protein-forward" recipes are a game-changer for busy families.In this episode, we talk about habits, Robyn's macro-counting journey, and the unique approach that led to her long-term success. If you've ever felt overwhelmed by trying to do it all or frustrated by a lack of progress, this conversation is full of relatable insights and practical tips. Don't miss Robyn's inspiring story and advice to help you embrace a healthier, more enjoyable lifestyle this year!Find show notes at bicepsafterbabies.com/356Follow me on Instagram and Tiktok!Links:Robyn's Website and Instagram The Book The Feel Good Effect  https://realfoodwholelife.com/fgebook/bicepsafterbabies.com/waitlist

In this episode, I share a powerful coaching conversation from my latest round of MACROS 101. We explore why taking time for yourself and committing to your goals can feel so hard—and it's not about willpower. I dive deep with Rachel to uncover the stories and subconscious beliefs that hold us back, reframe self-care as essential for both you and your family, and offer tools to break free from self-sabotage. If you're ready to feel confident, empowered, and take action toward the life you want—guilt-free—this episode is for you. Tune in and let's get started!Find show notes at bicepsafterbabies.com/355Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlist

In this episode, I sit down with Coach Sarah Forbush to tackle a topic many of us struggle with—overeating, binge eating, and emotional eating. Sarah, a seasoned Biceps After Babies coach, shares her personal journey and offers actionable tips to help break the binge-restrict cycle. We discuss the difference between emotional and physical hunger, practical strategies for reducing overeating, and how to find peace in your relationship with food. If you've felt stuck in the battle with food, this conversation is packed with insights and tools to help you move forward. Grab a notebook and tune in for this transformative discussion!Find show notes at bicepsafterbabies.com/354Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlist

In this episode, I share the five biggest lessons I've learned from coaching over 10,000 women on their macro counting journeys. Reflecting on how my accidental business started back in 2016, I talk about how sharing my experience with macro counting on Instagram unexpectedly led to a thriving coaching career. From saying "yes" to opportunities to witnessing incredible transformations, this journey has been beyond anything I could have imagined. Tune in as I share insights from coaching thousands of women and how these lessons can inspire you in your own journey!Find show notes at bicepsafterbabies.com/353Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlist

It's New Year's Eve, and what better time for our final "Best Of 2024" episode! Today, we're revisiting Episode 318, featuring a Coaching Call from the BAB Coaching Community—a supportive space for women continuing their health journey after MACROS 101. In this session, we explored the three phases of the journey: disorganized, control, and trust. While MACROS 101 helps you master food control, the ultimate goal is to build trust—in yourself, your body, and your food choices. As we wrap up the year, let's dive into the difference between control and trust and discover how to step into 2025 with greater self-improvement and empowerment. Wishing you a joyful and inspiring New Year—let's end the year strong together!** Please note, as a “Best Of” episode, some of the links you'll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.Find show notes at bicepsafterbabies.com/352Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/318

Today's "Best Of 2024" pick is Episode 302, a special episode just in time for Christmas Eve! It's a little different from the usual informational content—think of it as your go-to dose of motivation for those tough days. Perfect for when you need a little extra encouragement, this episode feels like a heart-to-heart over lunch, like close friends tackling life's challenges together. So, when things get tough, hit play, and let's work through it as a team. Wishing you a warm and joyful Christmas Eve—ready to feel uplifted and recharged? This episode is here to help you push through and come out even stronger!** Please note, as a “Best Of” episode, some of the links you'll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.Find show notes at bicepsafterbabies.com/351Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/302bicepsafterbabies.com/insider

We're having a special episode to celebrate our 20th wedding anniversary! My husband, Taylor, and I are going to look back on 20 years of marriage and share 20 important lessons we've learned along the way. We'll talk about the good times and the bad, share some funny stories, and give you some insights into love, growth, and building a life together. Whether you're married, engaged, or just curious about long-term relationships, there's something in this for you. Come celebrate with us!Find show notes at bicepsafterbabies.com/350Follow me on Instagram and Tiktok! Links:Episode 305: Learning To Love, Accept, and Respect Yourself with Dr. Jennifer Finlayson-Fifebicepsafterbabies.com/insider

In this "Best of 2024" episode, I'm so excited to have Brad Bizjack back on the podcast! Brad's a Certified High Performance Coach and Mindset Mentor, and we're talking all about how to break through those limiting beliefs and how the way you talk to yourself can shape your success. He's amazing at giving simple, actionable tips to help you crush your goals—whether it's in money, business, health, or life in general. If you're ready to let go of doubt and feel inspired, this episode is for you. Hit play and let's dive in!** Please note, as a “Best Of” episode, some of the links you'll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.Find show notes at bicepsafterbabies.com/349Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/314Brad's InstagramWhat's Your Unique Success Archetype? Take This FREE 60-Second Quiz To Crack The Code of Your Success Mindset & Eliminate Any Blocks Preventing The Success You Deserve!bicepsafterbabies.com/insider

I'm back with the “Best Of” series for December! Just like in previous years, I'll be highlighting some fantastic throwback episodes packed with valuable insights to support your journey. These episodes are truly gems, and revisiting familiar concepts can often be the key to making them stick.Kicking off our first "Best of 2024" episode, we're revisiting Episode 312 with Coach Tulin! She shares how she redefined her fitness journey by focusing on sustainable habits and a positive mindset. If you've ever felt like weight loss has to be hard, this episode offers a fresh perspective on finding balance and joy in your goals. Tune in for a relatable and inspiring conversation that might just change the way you approach wellness.** Please note, as a “Best Of” episode, some of the links you'll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website.Find show notes at bicepsafterbabies.com/348Follow me on Instagram and Tiktok!Links:Connect with Coach Tulin on Instagram, Facebook, and YouTubeCoach Tulin's Free Fit Tips www.plussizefittips.combicepsafterbabies.com/312bicepsafterbabies.com/44bicepsafterbabies.com/insider

My friends Heidi and Natalie from Butter Your Macros are back, and we're getting real about menopause and perimenopause. We go beyond the usual talk of hot flashes and mood swings to dive into the real-life changes—like unexpected body shifts, sleep struggles, and tweaking workouts. If you're like me and finding it tricky to balance control and acceptance during this phase, you'll love this chat. It's full of relatable stories and practical tips to help you not just get through it but thrive. Whether you're in menopause, perimenopause, or just starting to notice changes, this episode is for you. Let's dive in!Find show notes at bicepsafterbabies.com/347Follow me on Instagram and Tiktok!Links:Butter Your Macros Instagram, Podcastbicepsafterbabies.com/insider

In today's episode, I'm opening up about my recent back injury—something a bit out of the usual topics here. Injuries aren't my specialty, but after going through this myself, I wanted to share what I've learned. I'll be diving into my own experience, the highs and lows of recovery, and a few tips I've picked up along the way. Just a heads up, this isn't medical advice—just me sharing my journey in case it resonates with you. Tune in to hear the full story and maybe take away some insights that might help you too!Find show notes at bicepsafterbabies.com/346Follow me on Instagram and Tiktok!Links:Episode 340: Should You Train Through Pain? (The Answer May Surprise You) with Dr. Susie Spirlock, DPTbicepsafterbabies.com/insider

In today's podcast, I'm sharing a Live Coaching session from MACROS 101, where I work with a client, Ashley, who's dealing with the all-too-common struggle of knowing what to do but finding it tough to follow through—especially with tracking calories. Together, we dig into self-sabotaging habits and talk about shifting her mindset to beat inconsistency. This episode is perfect if you've ever skipped tracking to avoid facing the numbers. Give it a listen, and if you're ready to take charge of your journey, check out MACROS 101 for the support and guidance to overcome your own challenges!Find show notes at bicepsafterbabies.com/345Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlistbicepsafterbabies.com/insider

Today's episode is part of the "I Did It" Series, featuring women who have gone through my signature program, MACROS 101, and made incredible progress in their journeys. Aimee shares how she's transformed her self-image, overcome negative thinking, and built confidence along the way. One of the key takeaways from our chat is how she's embraced small, consistent actions—what she calls "baby stepping"—to create lasting change. I know it's easy to dismiss small steps as insignificant, but Aimee's story shows just how impactful they can be over time. I hope her journey inspires you to embrace those little steps and see the difference they can make. Let's dive into my conversation with Aimee!Find show notes at bicepsafterbabies.com/344Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/insider

Today's podcast is another RANT episode, and I know many of you love when I get real and dive into topics I'm passionate about. This time, I'm tackling a big one: why your workouts aren't building the muscle you're aiming for. I've noticed so many women making similar mistakes, and it honestly motivates me to share this because I know how precious your time is—none of us want to waste it! When we work out, we want results. I'm here to help you avoid wasting that precious time and ensure your workouts give you the best return on investment. Let's make sure your time in the gym truly pays off!Find show notes at bicepsafterbabies.com/343Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/workshopbicepsafterbabies.com/insider

For today's podcast, I'm thrilled to talk about one of my favorite topics—lifting weights! I'm joined by Amy Williams, aka Abs by Amy on Instagram, to discuss everything from getting started with lifting to maximizing muscle growth. Amy shares some unique and brilliant tips for beginners that will make you feel more confident in the gym. We also dive into the common question of whether you always need to be progressing in your lifting or if it's okay to maintain muscle. If you're ready to build muscle and feel more at ease in the gym, this episode is for you! Find show notes at bicepsafterbabies.com/342Follow me on Instagram and Tiktok!Links:Amy Williams' Instagram, Website and Appbicepsafterbabies.com/insider

In this episode, I'm excited to have my friend Brad Bizjack back to the podcast to share his five best secrets for getting results faster. If you're like me, you'd rather see progress sooner than later, and Brad does an awesome job of breaking down what keeps us stuck and how to push past it. He shares practical tips you can start using right away to level up in your health, fitness, relationships, or career. So if you're ready to stop feeling stuck and make some real progress, don't miss this one—give it a listen and start applying these tips to your own life!Find show notes at bicepsafterbabies.com/341Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/successbicepsafterbabies.com/insider

In this episode, I had a pleasure of interviewing Dr. Susie Spirlock, a Strength Coach and Doctor of Physical Therapy, to tackle a big question: should you train through pain? If you're into any kind of fitness—lifting, running, hiking—you've probably dealt with pain at some point and wondered, “Do I push through or back off?” Susie shared some super helpful tips, like using a pain scale to know when it's okay to keep going and when to make adjustments. If you've ever struggled with knowing how to handle aches and pains, this episode is packed with practical advice you'll want to hear!Find show notes at bicepsafterbabies.com/340Follow me on Instagram and Tiktok!Links:Dr. Susie's Website and Instagrambicepsafterbabies.com/insider

In this episode, I had the pleasure of interviewing Andressa Linhares as part of the “I Did It” Series. Andressa shared how she's balancing a demanding career, a long commute, and raising a child while still making time for fitness and self-care. Coming from a Brazilian background, her perspective is unique, and she's navigating her journey in real-time. We also talked about how joining MACROS 101 helped her address perfectionistic tendencies and embrace progress over perfection. Letting go of the need to be flawless has made her health journey more enjoyable. If you're a working mom or struggle with perfectionism, you'll find her story inspiring!Find show notes at bicepsafterbabies.com/339Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlistbicepsafterbabies.com/insider

On today's podcast, I'm excited to have my friend Alyssa Miller, a registered dietitian, and picky eating expert, join us! She's sharing her super helpful tips on handling picky eaters and guiding our kids toward a healthier relationship with food. Alyssa's all about keeping things practical and low-stress, focusing on creating a positive vibe around mealtime. If you've ever found yourself in a food battle with your kids, you won't want to miss this episode—it's packed with easy-to-follow advice to help your little ones try new foods without the struggle!Find show notes at bicepsafterbabies.com/338Follow me on Instagram and Tiktok!Links:Alyssa Miller's Podcast, InstagramFree Class Registration and Coursebicepsafterbabies.com/insider

Setting macros is only the first step—macro counting is so much more than hitting numbers once. You need to cycle through different phases (cutting, reverse dieting, maintenance, bulking) and adjust macros based on your body's feedback. Consistency and mindset also play huge roles in long-term success. Without these tools, it's easy to fall into self-sabotage or turn macros into just another diet.This bonus episode is your chance to learn about the deeper aspects of macro counting that are essential for reaching your goals. But don't wait—doors for Macros 101 close Thursday at 9 pm PT on September 19th. Don't miss out on the complete roadmap that will help you finally reach your goals.Head to bicepsafterbabies.com/join before it's too late!It's Time! The doors to MACROS 101 are finally open, and it'll be the only time this year! If you are ready to stop the vicious cycle, remove the diet drama, and get results that LAST, then come join us inside MACROS 101. Information at www.bicepsafterbabies.com/join

In today's podcast, I'm sharing another Coaching Call from our Beyond MACROS 101 alumni group. Tune in as I guide Darla through overcoming challenges and maintaining her weight. Darla's experience will resonate with many who have successfully lost weight but now struggle with keeping it off. This episode is designed to offer a fresh perspective, encourage letting go of unnecessary control, and help find peace with your weight. Let's dive in!Find show notes at bicepsafterbabies.com/337Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/insiderIt's Time! The doors to MACROS 101 are finally open, and it'll be the only time this year! If you are ready to stop the vicious cycle, remove the diet drama, and get results that LAST, then come join us inside MACROS 101. Information at www.bicepsafterbabies.com/join

Today's episode brings you another inspiring “I Did It” Series, highlighting the issue of people pleasing—a challenge I often see among the women I coach in my signature program, MACROS 101. Constantly putting others' needs before your own can leave you feeling exhausted and disconnected from your true desires. I'm excited to share Sarah Allred's story of transformation, where she shifted from being a people pleaser to confidently expressing her needs to her family. Sarah's journey serves as a reminder that prioritizing your own needs is crucial and that your loved ones might be more supportive than you realize. Let's dive in! Find show notes at bicepsafterbabies.com/336Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/insiderJoin me for my BRAND NEW Macro Tracking Challenge that will walk you through the basics of how to track your macros so that you can hit your goals. Go to www.bicepsafterbabies.com/trackit to join today! The challenge runs from September 9th through September 13th.

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/335Follow me on Instagram and Tiktok!Links:Reverse Diet Episodes: Episode 9: How To Know When To Reverse Diet Episode 42: 4 Mistakes Made In A Reverse DietEpisode 114: Eating 900 Calories MORE In A Reverse Diet with Leslie SpaggiariEpisode 170: How Eating Less Makes You Weigh More (Reverse Dieting is The Answer)Episode 266: The 4 Phases Of Macro Counting (Cut, Reverse Diet, Maintenance, and Bulk)bicepsafterbabies.com/setmymacrosbicepsafterbabies.com/waitlistbicepsafterbabies.com/insiderJoin me for my BRAND NEW Macro Tracking Challenge that will walk you through the basics of how to track your macros so that you can hit your goals. Go to www.bicepsafterbabies.com/trackit to join today! The challenge runs from September 9th through September 13th.

I'm thrilled to welcome my friend Lauren Schoenfeld, RD, to the podcast! Lauren is a registered dietitian, women's health expert, and the CEO and founder of The Nourished CEO. In this episode, she opens up about her journey from being a business owner without kids to navigating life with a little one, and how that transformation has impacted her life, nutrition, and fitness. With the arrival of a baby, priorities shift, often leaving less time for self-care, Lauren shares the nutrition tips that helped her heal during the postpartum period, focusing on nourishing and healing the body instead of just trying to change it. This episode offers valuable insights for pregnant and postpartum women, offering practical tips and strategies to help you thrive during these important stages. You won't want to miss it!Find show notes at bicepsafterbabies.com/334Follow me on Instagram and Tiktok!Links:Laura Schoenfeld's Instagram and Websitebicepsafterbabies.com/insiderIf you want to find out what common macro counting mistake you're making is, then go to www.bicepsafterbabies.quiz and take my 3 minute quiz and I'll share what mistake you're making AND what to do about it.

Today's podcast is another Coaching Call from our last round of MACROS 101 with my client, Katie. Katie opens up about her struggles with discouragement and feeling stuck in a 'shame tornado' when her measurements didn't match her expectations. We also take a closer look at Katie's background and how her past experiences have shaped her current mindset, including a tendency toward feeling like a victim. Tune in as I guide Katie through a game-changing exercise to flip those negative thoughts and rewire her brain for a more positive, empowering outlook. You won't want to miss this one. Let's dive in!Find show notes at bicepsafterbabies.com/333Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlistbicepsafterbabies.com/insider

Today's podcast is another episode of our "I Did It" series, where we celebrate the incredible transformations of our MACROS 101 Alumni. This time, I'm chatting with Courtney Hessler, who shares her inspiring story of losing and maintaining a significant amount of weight through MACROS 101. Courtney talks about the unique approach needed for those with a lot of weight to lose, her journey of breaking free from the lose-gain cycle, and the importance of long-term maintenance over quick fixes. Tune in to hear Courtney's AHA moments and transformative insights that can help you achieve and maintain your weight loss goals.Find show notes at bicepsafterbabies.com/332Follow me on Instagram and Tiktok! Links:Episode 313: Optimal Training and Nutrition Strategies for Women with Dr. Stacy SimsEpisode 72: Losing Half your Body Weight with Heather Robertsonbicepsafterbabies.com/insider