042: 4 Mistakes Made In A Reverse Diet

A reverse diet is the most important part of your weight loss journey, yet it is often overlooked. Many believe their fat loss journey is finished when they hit their goal weight, but it is crucial to finish with a reverse diet.  A reverse diet is what sets you up for long term success. Listen to this episode to avoid making the most common reverse dieting mistakes.


  • A reverse diet is taking advantage of metabolic adaptation
  • A reverse diet can be mentally challenging (our brains have been trained to think that if we eat more, we will gain weight)
  • Most of your life should be spent at maintenance.
  • It is important to set goals that are outside of the way your body looks.
  • Focus on what your body CAN do .
  • A lot of freedom comes from eating at maintenance.

Most common reverse diet mistakes:

  1. Not doing a reverse diet after a cut.
  2. Only paying attention to the scale, rather than the whole picture.
  3. Not staying at maintenance for long enough.
  4. Not moving on to another goal.

Take away:

In order to have long term success, reverse diet should be the ending piece to every weight loss journey.

Previous Reverse Diet Episodes:  

To hear more about what a reverse diet is: Episode 9.

To hear about a client’s reverse diet experience: Episode 10

041: “Should I Workout While Pregnant?” with Tessa Romero

Tessa Romero, a pre and postnatal specialist, comes on the podcast today to discuss all things pregnancy and fitness related.  She is a strong believer that pregnancy is one of the most important times
to focus on health and nutrition. If you are pregnant, or planning on getting pregnant, this episode has a lot of great tips for making the most of those 9 months.



  • People experience pregnancy in such a wide variety.
  • The more common mistake is sitting on one extreme or the other. Either not exercising at all, and  using pregnancy as a time to take a break; OR going all out and not acknowledging your abdomen and pelvic floor.
  • It is important to find a happy medium.
  • Pregnancy is a good time for maintenance
  • Know yourself, know where you are on the continuum.
  • Pregnancy is not a good time to kick your feet up. It is a good time to focus on health and nutrition
  • A good labor, delivery, and recovery comes from what you do during those 9 months of pregnancy.

Take away:

People experience pregnancy in such a wide variety. Find what type of movement helps you feel your best mentally and physically and stick with it. 


Connect with Tessa on Instagram,  Facebook, her website. or the Body By Mommy FB Community


040: Ask Us Anything…

Amber and her husband, TJ, are back on the podcast together to address a variety of questions listener’s have asked. They spill their secret for how they go about supporting each other’s goals, which has gotten them where they are today- TJ being a doctor and Amber running a successful business.



  • What do you do if your husband has no desire to eat healthy? (2:07)
  • What did your husband think about you counting macros?  (8:07)
  • How do you handle the subject with your spouse when they are starting to get a belly? (14:05)
  • How to survive residency as a wife when it requires everything of your spouse? (18:15)
  • How do you find time to work out with a busy schedule? (22:10)
  • What is the biggest thing we should focus on to be a healthy family? (26:10)
  • How have you supported each other in your professional and personal goals while balancing the responsibilities of raising a family? (29:45)  


Follow Dr. Taylor Brueseke on Instagram 


039: Raising Confident, Healthy Daughters with My 12-Year Old Daughter Kate Brueseke

Amber’s twelve-year-old daughter, Kate, comes on the podcast today to share her perspective. She talks about what it’s like to have parents who track macros, weigh food, lift weights, and what it is like to have her mom run a business out of their home. She has great advice for all the mothers out there who are wondering how they can better connect with their daughters (or sons).


  • What do I do for work? (2:25)
  • What has been your experience seeing dad and I track macros? (3:10)
  • Do you feel like seeing us weigh our food has negatively affected you? (5:10)
  • What are some of the things we have taught you about nutrition? (5:30)
  • What do you think about my job? (6:15)
  • What do you think about your dad and I  lifting weights? (8:15)
  • Do you like weight lifting and do you think it is something you will do in the future?  (9:00)
  • Did you dislike going to the child care at the gym? (11:10)
  • How was your first year of middle school? (12:45)
  • Do you feel like you are a confident girl? (14:30)
  • Do a lot of your friends talk about dieting or not eating sugar  (15:50)
  • Do you think the way we eat as a family is different than other families? (17:30)
  • What are some of our family mantras? (24:45)

Take away:

It is important to lead by example. If you want your kids to be active, healthy, confident, or anything else- you must be those things first.


038: What Fear Really Means

That pit in your stomach, your sweaty, hands, and you feeling scared doesn't mean what you think it means. Listening to this episode will change the way you think about fear. Amber teaches you how to reframe fear, and how to use fear as a way to grow and becomes something better. You will learn how fear is holding you back from the results you want in your life.


  • When you stay safe, you stay stuck.
  • There is no growth in the comfort zone, and no comfort in the growth zone.
  • “I feel fear, so I must do it in order to grow”
  • You must make decisions based off what you want to happen and where you want to go- not your current circumstances.
  • What are you putting off because of fear?
  • Fear keeps us from action.
  • Things are always going to be scary; fear is not going anywhere. New level new devil.
  • Four lessons from completing a fear challenge:
  1. Getting started is the hardest part
  2. The anticipation was way worse than the actual event
  3. It gets easier over time.
  4. Doing something scary alongside others makes it easier.

Take away: Stop seeing fear as something that means you shouldn't do it, and start seeing fear as something that means you SHOULD be doing it.


037: The Awkward Truth About Your Pelvic Floor with Dr. Taylor Brueseke

Amber brings her husband, Dr. Taylor Brueseke- who is a urogynecologist, on the podcast today to talk about pelvic floor disorders. This topic is not your typical dinner-table conversation, as there is a huge stigma around it, but it is something that affects a large number of women. And, although these disorders are very common, it does not mean they are normal. If you are someone who is impacted by pelvic disorders, there are treatments and steps you can take to improve your quality of life.


    • What is the pelvic floor and why should we care about it? (12:00)
    • Common pelvic floor disorders: (13:30)
      • Urine leakage
      • Constant urge to use the bathroom
      • Painful intercourse
      • Pelvic prolapse
      • Bowel leakage
  • Steps to correct stress incontinence. (leaking urine when you cough laugh or sneeze): (16:45)
    • Kegel exercises (the same muscles that make the urine stop flowing are your kegel muscles) Increasing duration or time of contraction. Squeeze and hold as long as you can. Increase force or strength of contraction.
    • Empty bladder often.
    • Pelvic floor physical therapy
    • Poise Impressa or Pessary
    • Surgery
  • How do you know if you need surgery? (33:00)
  • Just because things are common does not mean that they are normal.
  • Pelvic floor conditions are a problem when they bother you- which will be a different level for everyone.
  • The majority of americans are under muscled. A little bit of strength training can go a long way, even in the pelvic floor.

Take away: Dispel the stigma. Be willing to talk about pelvic floor disorders so people know that they are not alone and will feel empowered to seek treatment.


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.