Month: May 2019

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


If you are somebody who struggles with stress, this episode is for you. Stress can seep into every area of your life and it isn’t something that is going away anytime, 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 even spills a secret on how to avoid stress.  This episode is life changing as it can change the way you view the stress in your life. 



  • You can avoid stress by separating facts and stories.
  • You do not have to be stressed to be productive.
  • Stress starts in the brain.

Physical manifestations of stress:  

  1. Monitor your sleep.
    1. Do you have a really hard time falling asleep?
    2. Are you wide awake in the middle of the night?
    3. Wake up early and feel wired?
  2. Check in with your emotions/personality
    1. Are you cranky?
    2. Are you short with others?
    3. Is it really hard to be positive?
  3. Nutrition
    1. Are you needing salty or sweet foods to get your energy up?
    2. Do you need high carbs to calm yourself down?

Ways to destress :

  1. Avoid venting to others.  It makes you the victim.
  2. Journal your thoughts. Be the observer of what is happening.
  3. Don’t “over” anything.  Over eat, over drink, over consume.
  4. Plug stuff into your calendar instead of make a to do list.

Take Away:

Stress isn’t necessarily a good or a bad thing. It’s how much you have of it, the accumulation of it, how you are dealing with it, how you are recovering from it that is much more important.


Show Notes.

Webinar Replay  

Macros 101 Waitlist

Join Macros 101


Susan Choi

If you want to connect with Susan, you can find her on Instagram, listen to her podcast, or visit her website.

035: Losing 29 Pounds Without Feeling Restricted with Melissa Porter

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



  • Instead of adding in new changes to your life all at once, start with one, and layer the habits.
  • After battling anxiety, depression, and PTSD, and letting herself go, she knew it was time to invest in herself and make changes in her life.
  • As a mom, it is hard to invest in yourself- it can feel selfish. But, you are worth it. You are worth the investment.
  • You can lose weight and keep your milk supply.
  • You can lose weight and still eat treats.
  • You will only fail if you continue to stand in your own way.
  • You have to get out of your comfort zone to grow. Growing and stretching takes a lot of work but it is so worth it!
  • Counting macros is not about restriction. It is about food freedom. It empowers you to have knowledge about the food you are eating.

Take away:

You can lose weight and get your body to a place that you are happy with just by focusing on your nutrition.

Sign up for the FREE class on macro counting.

034: “I Can’t Afford It” And Other Excuses Keeping You Stuck

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



  • Having hard conversations allows you to grow and analyze your beliefs.
  • I want you to win- in life, in fitness, in everything.
  • YOU are the only one who can change your thoughts/beliefs.
  • Your mind is like a parachute, it works best when it is open.
  • Choose, or choose not too. There is no should.


Three common excuses:

  1. I can’t afford it (10:40)  Instead ask: Does it bring value to you? Is it a priority? If so, then, ask: how can I afford this?
  2. I don’t have time. (26:10)We all have the same 24 hours in a day. Instead of saying  “I don't have time” replace it with “it's not a priority”. 
  3. I’m overwhelmed (31:10) Overwhelm is a choice. It comes from your thoughts about “the list”. Overwhelm keeps your from moving forward. Instead of feeling overwhelmed, just make a decision and start with action.


Take Away:

Don’t let life happen to you. Be proactive. Be intentional with your money, your time, and your thoughts. Live life with conscious intention.  


Sign up for the free macros vs calories webinar 

033: Race in the Fitness Industry with Chrissy King

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


  • Start where you are, reaching big goals takes time. Don’t be discouraged by people doing incredible feats.  
  • How you looks isn’t the most important thing; loving and accepting yourself at all the different stages and phases is.
  • Our society is selling people on the false idea of what beauty is.
  • People are forever chasing this “white, thin, toned, flat stomach” look.
  • Fitness isn’t about how you look, it's about feeling good and nourished and energized.
  • If everyone in your circle is just like you, it’s time to expand your circle and get your of your comfort zone.
  • Start by changing yourself and your own biases.
  • Privileged means you have a societal advantage. It is not a good thing or a bad thing.It's what you chose to do with your privilege that makes a difference. 
  • White privilege means there are privileges that comes with being white. 

Take Away:

Intentionally develop genuine relationships with people who are different than you. Get out of your comfort zone by widening your circle of friends. 


Sign up for Amber's Macros 101 Waitlist 

Amber’s Book Recommendations:

This book was revolutionary in the way that I saw and understood white privilege.

This is a fiction book and is a great introduction to white privilege if you want to start small without reading non-fiction.

An essential and eye-opening book on the criminal justice system.


Chrissy’s Book Recommendations:

If you want to follow Chrissy, you can find her on Instagram, Facebook, or on her website.