332: 100 Pounds To Lose (And Keep Off) with Courtney Hessler [I Did It Series]

Introduction 

You're listening to Biceps After Babies Radio Episode 332.

Hello and welcome to Biceps After Babies Radio. A podcast for ladies who know that fitness is about so much more than pounds lost or PR's. It's about feeling confident in your skin and empowered in your life. I'm your host Amber Brueseke, a registered nurse, personal trainer, wife and mom of four. Each week my guests and I will excite and motivate you to take action in your own personal fitness as we talk about nutrition, exercise, mindset, personal development and executing life with conscious intention. If your goal is to look, feel and be strong and experience transformation from the inside out, you my friend are in the right place. Thank you for tuning in. Now, let's jump into today's episode.

Hey, hey, hey! Welcome back to another episode of Biceps After Babies Radio. I'm your host, Amber Brueseke, and today we have another episode of an I did It Series. Today I'm interviewing Courtney Hessler, who is in our last round of MACROS 101, and we have such a fabulous conversation. And if you are somebody who has more weight to lose, right, we’re talking 50, 75, 100, a hundred plus pounds to lose, you cannot miss this episode because Courtney is in the same boat and is in the same process. And she has learned some really, really important lessons as she's gone through MACROS 101 about what it takes to be able to not only lose, but lose and maintain a large amount of weight. And I think that idea of  the goal being lose and maintain means that you have to go about this a very different way than if your goal is just to lose the weight.  

And I think a lot of women with a lot of weight to lose just get stuck in that I need to lose weight. I need to lose weight. I need to lose weight as fast as possible. And in doing so, they tend to go through yoyos of like losing the weight and then regaining it and losing it and regaining it. We kind of talk about that, that cycle. Courtney has been that cycle herself previously, and that's the cycle that we got to get you out of. So, Courtney does a great job of talking through some of her AHA moments, the things that made a difference for her, as she came into MACROS 101 and really learned what it was going to take for her to be able to get to where she wanted to go and be able to maintain it in the long run. So, let's dive into this episode so you can hear all of the amazing aha moments, all the amazing advice from Courtney Hessler.  

Amber B 02:21 

Hey, Courtney, welcome to the podcast.  

Courtney Hessler 02:25 

Thank you.  

Amber B 02:26 

I'm very excited to be able to interview you and and have your story on the podcast. So I want to start, actually we may go back in time and and and do a little bit like pre MACROS 101. But I think your story of how you found me and like the timing and how you found MACROS 01 is amazing. So, will you kind of first just walk us through maybe where you were a couple months ago. What happened? How you found me and like what that whole process looked like for you? 

Courtney Hessler 02:52 

Sure. Well, it kind of just it's been accumulation of stuff over time, and especially since I had my first child in 2018, I gained 70 lbs with that pregnancy and pretty much ever since then, struggled to lose weight, had some successes, at one point I did lose 50 lbs like three years ago, but after my pregnancy last year when I have to have my baby last year in February, I ended up gaining over that last year, gained all that back and I was not impressed with myself.  

Amber B 03:36 

Yeah, yeah. 

Courtney Hessler 03:37 

I've been trying to do a sugar free lifestyle and it it worked, but not always for me because I like sugar. 

Amber B 03:51 

Same. 

Courtney Hessler 03:51 

So, I just struggled with the balance. So like I, if I was really strict with it, I would see pretty good results. But then I would start to go off plan and then I'd start to see weight creep up and then I get discouraged and I just go eat all the things and that's so powerful, you know?  

Amber B 04:08 

Mm-hmm. Yeah. Yeah, that classic cycle. 

Courtney Hessler 03:36 

Yes. Yeah. So by the time in 2024, I was back up at 280, which was the second time I've been there. Not pregnant and I was like, you gotta be kidding me. So, I sat down and I set a goal. I'm gonna lose 40 lbs this year. It's 10 lbs a quarter, 3 1/2 lbs a month. I can do this.  

Amber B 04:36 

Oh that. 

Courtney Hessler 04:36 

Well, I did that in January. I hit that 3 1/2 lbs and I was just so excited. And I did it back in February. As of at the end of February, I was frustrated and kind of desperate. I'm like this is not working. I'm just gonna have to make a change. And so, I decided I would try counting calories and still incorporate the how I was trying to eat and everything, but just count my calories. I knew I was eating way over-eating. I knew that, but I just. I didn't know. I had no idea how much. So, I downloaded an app. And I had found some random calculator online, got help me get my calories set. I was already focusing on protein and as it was because the thing that I was following is very focused on protein and all about protein. And so, I was already focused on that and I had just purchased some adjustable dumbbells and so I was starting, trying to incorporate some weightlifting with dumbbells and then some with resistance bands and body weight stuff. I didn't really know what I was doing so but I was at least trying to get started on something. So I downloaded the app and I just started counting my, they gave me my cut number, would have been about 21 to 2200. I come from high numbers so I can cut those numbers down high to seven. But for me to it was like a good number. 

Amber B 06:16 

So yeah, still less than you're eating, yeah. 

Courtney Hessler 06:19 

Exactly. And so I started there and I did. I was doing that for a week and a half. When I was listening, it was actually the other plan I was following. They have a podcast as well and I follow that and listen to that often. And they happened to have Dr Stacy Sims on their podcast. And so from that, I was like, oh, she's really, I really like this one. And so I went and I was searching. I was, I was started searching my podcast app. Thinking at first, I want to see if she had a podcast. I wasn't sure, so I'm like looking at wasn't finding a podcast of hers, but I found episodes she was on and a whole slew of episodes come up. So, I'm like OK, I don't know where to start, I just kind of scroll through and probably yours stuck out, the name of your podcast Biceps After Babies, I'm like that looks interesting.  

Amber B 07:12 

That's me. I want biceps, I've had babies.  

Courtney Hessler 07:14 

Yeah. Yeah. I'm like, oh, that looks interesting. So I chose that to start listening to and I start listening to it and it's like, oh, I really like this. And so I went to your podcast and I, looking at all your Episode. And I chose one like the recent one. By this time it's March, beginning the March time frame. It's like doors to MACROS 101 are gonna be closing and I heard you talking about MACROS 101, I'm like, what's this? So I go to your website and look it up and I'm like, OK, this looks interesting. I'm reading information. This sounds good and I come to the price and I'm like ohh, I don't think we can do that. And so I kind of left it. And This is the last day. 

Amber B 08:01 

Yeah. 

Courtney Hessler 08:02 

I mean, the doors were gonna be closing at night. And so I just kind of left it. But I happen to mention it to my husband that night. It's like I found this, blah blah, blah and he's like, and I started reading him some of the information and stuff. And he was like basically like might as well like why not, which I was a little surprised because we don't like $497.00 isn’t just something we spend on just anything. 

Amber B 08:26 

Yeah. 

Courtney Hessler 08:27 

And especially someone I know had never heard of it before. 

Amber B 08:30 

Yeah. Like, like you just discovered me like that day. 

Courtney Hessler 08:35 

Yeah. And I'm like, but I think part of it, it's just I was at that point. And I was frustrated and I wanted some more guidance with things and the calorie thing was working.  

Amber B 08:47 

Yeah.  

Courtney Hessler 08:47 

And I was already seeing the success a week and ½ in. But I like I wanted some more guidance on it and I wasn't really sure like I mean I kind of knew like I'd seen the numbers like fat, carbs and your protein and like. I didn't really understand how the carbs and fat factored into your calories 100% exactly so I'm like, well, and so when I was reading through all the like the selling information to tell about your program, and somewhere along the line it says you you mentioned something about you had coached, I don't know, 8000 over 8000 women through the program. I forget the exact number. And you were so confident that your program would work. So your confidence really drew me to it and your money back guarantee you can't beat that. Like, if you don't see results and if you're if you'll be out in thirty days, you can just be out and even 90 days if you didn't have any results and you want to hear money back, you can't. You can't beat that. It's like I'm not going to lose money here and little did I know how much I really would learn. And yeah, it just I was. And I knew I made the right decision because that next day I went back onto your website and seeing that banner at the top that said doors to MACROS 101 to close. Get out, get on the wait list. And I'm like I knew then I would have regretted it if I hadn't purchased. I just knew it. So, like, here it goes. And I was like, I wasn't sure what to expect. I would like I didn't know. I've never paid for anything with coaching and for for anything in my life and but I'd heard before, like different people mentioned. Like if you put money out for coaching for anything, you show up for it. 

Amber B 10:57 

Yeah. 

Courtney Hessler 10:57 

So you got money on the line, 

Amber B 10:59 

That's right. 

Courtney Hessler 11:00 

You're gonna show up in a different way than for free stuff.  

Amber B 11:01 

Yeah.  

Courtney Hessler 11:02 

And I was like. 

Amber B 11:04 

Did you feel that? 

Courtney Hessler 11:06 

Yeah, I mean, I felt it more probably a little bit and I started like, yeah, I got I'm gonna keep. I'm keeping invested. So like the whole the whole time that was in like the back of my mind and many times and how true it became for me like I got money on the line here. And that I'm getting results and I'm understanding things. And that's what I wanted and that's what I needed. I I just needed this ,the change. 

Amber B 11:38 

Yeah, I'm curious. What? What did you feel like having been someone who has like DIY this a lot yourself. I do think that contrast between doing it on your own and and then investing money into coaching and having somebody to be able to help guide you. There is a contrast between the two. So I wonder if somebody who has done a lot of DIY, figuring it out on your own. What did you see as the contrast coming into MACROS 101, having somebody be able to ask questions to to guide, you know, knowledge that you're getting, you know, pumped into you like what was that experience like for you? 

Courtney Hessler 12:09 

Probably the biggest thing is knowing I could ask questions and 1st off I would. I knew my question was going to get answered by somebody, not just get lost in the weeds, which I really like that. I guess just knowing that you guys know what you're talking about and you all have had experience in this and have results in progress and data to back up your results and everything, and just knowing I could trust just trusting I guess would be a big thing and where if I'm looking up some random information online. I if I followed somebody for a long time, like all the products or whatever, and I've developed the trust in them, then I'm probably going to trust what they say. But if I need to find out something they don't talk about but learn more. Wait. I don't know if what is right. You get 15 different answers.  

Amber B 13:12 

Yeah.  

Courtney Hessler 13:13 

And if I would have tried to do especially this reverse diet, I just started hearing that term. Yeah. Just like, literally, like, the beginning of the year. I’m like, OK, I don't really understand this. If I looking back. If I would have tried to look that up and follow that process on my own, I would have blew it. It would have been a wreck, so I it's just nice having somebody that I can ask questions just bounce it back off. Like am I looking at this correctly? And no way I'm going to get guided in the correct direction, yeah. 

Amber B 13:50 

Yeah, I think that that aspect of like not having to second guess because I think that's kind of what you're alluding to that a lot of people get stuck in, it's like when you're trying to learn from a bunch of different people, bunch different free versions online. It's like so easy to second guess the information. 

Courtney Hessler 13:58 

Yes. 

Amber B 14:04 

Because you can always find conflicting information, right? It's like this person says this. This person says it's the exact opposite. Who do I trust? And then you second guess yourself. And then when you second  guess yourself, you don't actually commit to it. And then you flip flop and you go in and out. And like, that's what I see as as a big like pattern that a lot of women get caught into is the second guessing. And so I think there is this aspect of like picking and choosing and committing. And then if you have a question being able to get that question answered and not have to go like Google it or like find 15 different answers but be able to like just stick with something and and keep making those changes you know is a huge benefit. You can just get rid of the second guessing, which is a big thing that people get stuck in for sure. Talk to me about, I know you have like because I've been able to, you know, it's been fun to be able to coach you and kind of see some of those aha moments throughout the period of time, but I believe there are one or two aha moments that really stick with you as to where like a light bulb got turned on or a realization that made a big change or a big difference in your journey. Can you share maybe one or two of those for you? 

Courtney Hessler 15:07 

Yes, I know definitely one of the biggest was take doing the averages of the weight. I've done. I had done weekly weigh in before, just just for my own benefit. But I never, never even thought to do or not to take an average and then compare this average. It makes total sense, but no, and it never even crossed my mind.  

Amber B 15:30 

Yeah.  

Courtney Hessler 15:31 

When I would weekly way. I'd be like, oh, I'm up a little bit and I better. I better restrict. So I'll be down tomorrow or I'm down. I can go back. I can go eat a bunch of food today. 

Amber B 15:41 

Is it like, how we like do flip pop between those two? Yeah. 

Courtney Hessler 15:42 

Yeah, we don't like our brains don't make sense sometimes. 

Amber B 15:47 

Yeah, yeah. 

Courtney Hessler 15:48 

But when I started doing that average of the weight and I started comparing them. I was like, Oh yeah, I might have been up a pound from last Monday, but my average is down, maybe it's down one. One half pounds. So if I were to just every time I'm looking at that weekly date and the data from that just one week to one week and like, oh, I've only lost 3 lbs. Where I might have averaged 5, like 1 and a half months time like I I I had no clue to even I never even crossed my mind to do such a thing, so I think that was definitely one of the biggest. I would, yeah, definitely one of the biggest aha moments for me was ohh. Yeah, and that's probably another is just keeping track of all the data and just tracking it and looking back through and like, oh, yeah, and not just taking a waist or hip measurement, but taking 5 measurements aren't everything. I never thought to do all those because I would sometimes I would do like a hip and a waist and my waist moves very slowly with trending down, and that can get very frustrating. But when I start seeing the drops on like my eyes were like my large. The largest drop I had and I'm like ohh I would never have had that data. I would have never had seen that had I not tried doing the measurements for it. And so all the different data points to just point back to have definitely been been huge for me. 

Amber B 17:29  

Ohh that's so cool. So you've had a lot of a lot of successes. You've had a lot of wins during the program. We talked a little bit about what that the transformation has looked like for you from, you know, looking back to when you came into the program to where you are now, what are some of the contrast, some of the changes you know, physically and mentally that you've experienced? 

Courtney Hessler 17:53 

So when I came in, of course I started higher numbers and my goal weight and for years has one like 170. If it was lower than that, just as a number perspective. I would be cool with that too, but I always had this 170 of mine for years. And so I came in with that. And that's like 100 lbs to lose and that's not. That's not going to happen in a week. Mm-hmm. Obviously. And and that really, I really had a mental hang up for a for a little bit at first. Because you started talking about setting an end date to your cut and then you reverse and you maintain two to three months. I'm like. But I have all this weight to lose.  

Amber B 18:39 

I have 100lbs to lose. 

Courtney Hessler 18:40 

And I’m like if I gotta maintain two to three months. Yeah, and then go do another cut. That's gonna take years. Yeah, and the first time like that. But then I don't exactly know. Exactly what or when the shift happened was a few weeks in. I think part of it was just like the data and everything, seeing the results, but that they're definitely help, but I guess if you just at some point with the shift in the fact that I spent, I’m 30 now, I spent 30 basically my entire 20s trying to get back there after I started gaining after I was married is when things started to get back on the pounds, pregnancies and all that. And so I've spent most of my 20s trying to get that back to this goal weight and with some successes and but always get back where it started and frustrating. And so I got to thinking and I'm like that took me about a decade, roughly a decade of my life right there. And basically I spent my wheels the whole time. And it just started clicking and I think I'd listened to a couple of your podcast might have been the one with Heather Robinson, maybe. 

Amber B 20:02 

Yeah, that's a good one. 

Courtney Hessler 20:03 

Yeah, I think one of them and just tell. And somewhere on the line where we want to, we want to be maintaining the majority of our life. Yeah. And it really like it just really sunk into me how maintaining even when we still have a lot left to lose. Learning that practice now. It's crucial because the point is to keep the weight off. We don't want to just. We ought gain it back again and you'll you'll just get right back there. If you don't know how to maintain it and in my mind prior I'd always thought ohh, maintenance has got to be so much easier than this? Like if I could just get 100 lbs off then it's. 

Amber B 20:45 

Yeah, then it would be smooth sailing. 

Courtney Hessler 20:48 

Like what? And I'm like and I know now I'm like, oh, no, I'll be back right back where I started. I had not understood how crucial learning to maintain, and I just came to peace with it, and it's just going to take time and. And I spend five years getting to my goal weight. I'm gonna see so much progress in that long time. Like, just in the 8 weeks I didn't get an 8 week cut and I decided to cut my cut short. I was gonna go more like 11 weeks and I just got done. So I just. It's probably able to hit on my left and everything and I'm like OK. We're done with this. I need to share this reverse mentally and I like so I cut that cut short and the 8 weeks I lost 11 lbs and over 20 inches overall. 

Amber B 21:46 

Awesome. 

Courtney Hessler 21:47 

And it just I don't know it, I just trust, learn to trust the process and I had all the data to back it up. And. Yeah. So I was like I can I. It feels maintainable and sustainable, because even on the other plan I was trying to do and I still implement a lot of the same practices, I choose sugar free stuff. I get lots of veggies and high protein and everything. So a lot of the stuff. Like they have their own products and stuff and I use a lot of their products because I I trust their products and their third party tested and they're really good about being clean about stuff and so I know. Yeah. I also knew in the back of my mind, I wasn't ever going to be 100% sugar for the rest of my life and just. I like pizza. I like ice cream. I love ice cream and cereal. I love cereal and most of that in the traditional sense was considered off playing and I love that stuff. And mac n cheese and yeah, so and now I can fit it in and moderate way balanced way and I it's enjoyable now and I'm seeing the results and of course I'm in reverse now so I'm not actively trying to lose the weight, but I'm just I can see so many differences I can look at me and I can see a huge difference from a couple months ago. 

Amber B 23:17 

Yeah. 

Courtney Hessler 23:18 

And yeah, I only lost only 11 lbs but I have my body re-composition has definitely changed, because usually in the past I would have to lose at least 20 to at least to really see the the differences I'm seeing now.  

Amber B 23:40 

Yeah, because you're now you're lifting, and so you're adding as well. 

Courtney Hessler 23:43 

And I'm benefiting from the newbie gains. 

Amber B 23:46 

Yes, we love newbie gains. Ohh bless praise the newbie gains, you're the best. And I think I really want to like hammer home something that you said because there are going to be other women who are listening to this who have 100 and 100 plus pounds to lose. And it is really easy to slip into the thinking that so many women are in where it's just like I just need to lose the weight and it becomes like that's the only thing that matters. I just need to push as hard as I need to. 

Courtney Hessler 24:08 

Oh yeah. 

Amber B 24:10 

Well, as long as I need to this idea that I would stop like midway like 100 lbs. 

Courtney Hessler 24:15 

Oh yeah. 

Amber B 24:15 

To lose, like, why would I just not like full board towards the finish line and then again this idea that like even if I just drag myself across the finish line, exhausted. It's going to be easy to maintain, and then I see so many women like you who have lost the weight in the past, have lost 70 lbs, you know, have lost fifty plus pounds. And then because maintenance, practicing maintenance was never a part of the process to get there. You don't just magically wake up and like, know how to maintain. 

Courtney Hessler 24:42 

Yes. Yeah, definitely. 

Amber B 24:44 

And so then I see so many women slide back and then what happens, it makes me so sad, because then they, like, beat themselves up as if, like, I wasn't strong enough. I wasn't good enough. I didn't. You know, it's like, it's like moral failing on their part. Instead of recognizing. No, you just like we’re missing a part of the process. Like, you miss the skill you it's like. It's like you were playing volleyball, but you never practiced serving and you got to the championship game and it's like, OK, now you need to serve and you're like, well, what? I never practiced serving. I don't even know how to serve like that probably isn't moral family like you didn't practice a skill that was essential for you to win. And maintenance is an essential skill to be able to build, and most women never spend any time learning that skill, and so. 

Courtney Hessler 25:20 

Exactly. That is probably one of the other big AHA moments was I gotta learn the maintenance now. 

Amber B 25:34 

Yeah, I gotta figure I gotta figure this thing out. I gotta learn this skill so that I can maintain it in the long run, yes. Yeah. And you're doing it so right, Courtney, because it's like, yeah, we can use, I love. Like, let's for sure or use air quotes, when we say like I only lost, you know 11 lbs and 20 freaking inches. Right. But what that tells me is that again, yes, you've lost fat likely more than 11 lbs of fat, but that you're simultaneously having those that that weight or the gain as well, which is why you've lost more inches. And that's exactly what we want, because that is going to also help you to be able to maintain long term more muscle that you can build, the easier it's going to be to be able to have that be able to maintain it long term and so you're checking all the boxes. You're doing all the things right. 

Courtney Hessler 26:18 

And that's the other. Yeah, that's the other factor is the muscle building was something else. I had wanted to implement, and I'm just. I'm glad I found how to do it correctly. And so I wouldn't have years later, got down the whole like, why am I not doing any progress I've been lifting? Please wait. But I'm not seeing muscle being built. What's going on? Yeah. So learning how to do the progressive overload. But just I want the muscle because. Also I wanted to put the aesthetic of the part of it, but I also would like it. I watched 70 and 80 year old ladies barely able to move like their hobby, they can hardly get around and I don't want to be that Lady. I want to be active and fit when I'm old and. I just. And very much but helps from those other health issues and potential health issues and I just want to have a nice I want lean body mass of nice percentage of that and I don't I don't care about a six pack that that wasn't one of my goal. You know I just want to look nice, fit nice in my clothes. And you have to just buy something off the rack. And I I I I can sell and stuff. So I I'll throw a lot of my clothes. But I want to just be able to buy the things I want to buy and it fit and just don't look like this overweight person anymore and actually. Yeah. Just feel good, too like that's the other factor. 

Amber B 28:07 

Since your husband was such an important part of you, like making the leap, I'm curious as to what his experience has been or like, what does he think about the process? What does he think about the changes you've made? 

Courtney Hessler 28:20 

He's definitely very impressed because he and he did not want to just be like, oh, I can tell you've lost weight, type of person like even before and after pictures he'll stare them like, I don't know. Maybe.  

Amber B 28:33 

Sounds interesting. Thanks honey.  

Courtney Hessler 28:35 

Yeah. And but he had noticed, like, he's like, oh, I can, I can tell like and. And he has, well, this last week he stopped tracking because he ended up getting bad, like puking sick on Sunday, and this this week with his fam the first part of it. So he has everything he's tracked all week, but up until that point he has been working on tracking himself and I helped him build a workout schedule for him. He works construction and so he's already active and everything and trying to fit in amount of days and stuff. So we started with a 2-day plan for him and this week. Of course with the sickness got skewed, but trying to kind of working together on it. 

Amber B 29:27 

That's awesome. That's fantastic. OK, last question for you. What if somebody's listening to this, who's at either the beginning of their journey? Maybe they have a longer journey, more weight that they're looking to lose. What message do you have for that woman? 

Courtney Hessler 29:45 

Probably it would be to just start and take messy action like we talked about so much and so obviously not starting, just going to keep your stock, you're not going to get in there and you're worth the investment into your health because if we invest. 

Amber B 29:52 

Yeah. 

Courtney Hessler29:52

Money and time into ourselves for our health, then we can show up better for everyone else around us and to just, just start. It doesn't have to be perfect hard. I mean this. There’s times I've not started stuff before, so I'm like, oh, I can't do this perfectly. And I have this perfectionist tendencies in some areas, but like I'm not getting anywhere not starting, stuff will start. 

Amber B 30:35 

That's exactly right. Yeah. And we do preach messy action inside of MACROS 101. It's like it does not have to be perfect. Just do something and build that momentum. It changes everything. It’s awesome. Alright, Courtney. Well, this has been fabulous. Thank you so much for coming on the podcast and for sharing your amazing story with the audience. 

Courtney Hessler 30:54 

Thank you for having me. 

Amber B 30:56 

What a great interview. I did want to link up the two episodes that Courtney referred to in the in the interview. So she talked about Episode 313, which is the one with Dr Stacy Sims, which is a fantastic episode. And then she also talked about the one with Heather Robertson, which is Episode 72. And Heather talks about losing half of her body weight and being able to maintain it long term. So, if you have more weight to lose, that's a really great one to put in your arsenal as well because Heather shares some really wise advice for women who have a lot of weight to lose. So, we'll link both of those episodes up in the show notes in case you're wanting to take a peek. You can find the show notes at bicepsafterbabies.com/332. That wraps up this episode of Biceps After Babies Radio. I'm Amber, now go out and be strong because remember my friend, you can do anything.  

Outro

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