032: How to Manage Stress Eating with Niki Olsen


With everything you have going on in your life, it is inevitable that you are going to feel stressed from time to time. Today Niki Olsen, a Mental Health Therapist, comes on the podcast today to talk about stress eating. Niki has tangible takeaways that will teach you how to manage your emotions. She walks listeners through a mind-body-bridging exercise, helping them become more aware of their senses. I challenge you to take a listen and actually do the exercise with Niki and see what you learn about yourself and your thoughts.



  • You will never get rid of mind-body-disconnections; but you can learn how to manage them.
  • There will always be something that could be better in your life.
  • Understanding a concept is one thing, but actually applying it is what changes lives.
  • You know you are stressed when you feel
    • 1) Tension in your body
    •  2) Clutter in your mind.

Take Away:

Stress isn’t going away, but you can learn how to manage it in a way that is productive for you.


Show Notes

Connect with Niki, a Mind Body Bridging Consultant 


Click here to subscribe

Mind Body Bridging. Utah State University


Mind-Body Workbook for Stress: Effective Tools for Lifelong Stress Reduction and Crisis Management.


Mind-Body Workbook for Anxiety: Effective Tools for Overcoming Panic, Fear, and Worry.


Mind-Body Workbook for PTSD: A 10-Week Program for Healing After Trauma. 


Mind-Body Workbook for Addiction: Effective Tools for Substance-Abuse Recovery and

Relapse Prevention.


Mind-Body Workbook for Anger: Effective Tools for Anger Management and Conflict


031: 5 Most Common Macro Counting Mistakes


If you are feeling frustrated with macros, this episode is for you. Amber coaches you through some troubleshooting to help you understand where you are getting stuck and why. She will teach you how to move past the frustration and help you know what’s the next step.


  1. Not starting  (2:24)
  2. It’s not working (6:45)
  3. You say it’s not working so you quit (13:10)
  4. Sacrificing sustainable for optimal (23:10)
  5. Trying to do it ALL perfectly (26:30)


Take Away:

There is always a next step.


Sign up for Macros 101 Waitlist

030: How To Not Give Up When Progress Seems Slow with Susan Dangerfeild

If you are in the trenches of weight loss, and are struggling with seeing progress, this episode will speak deeply to you. Amber brings Susan Dangerfield on the podcast today. Suan went from not having any consistent healthy habits or moderation to becoming well versed in the fitness and nutrition world, and was able to transform her body.  She shares her story on the podcast today and gives advice to ladies who are in the thick of their weight loss journey. As you listening to Susan and Amber’s conversation, you will come away with a desire to keep going, to keep pushing for the things that you want, and keep reaching for your goals.



  • It is normal to not see changes every week. You can’t be reactive to the scale
  • Fat loss is hard. It takes time.
  • It’s never too late to make an improvement in your life.
  • If you are only in it for fat loss, you won't’ be able to stay consistent. It's important to develop a love for exercising, a love for fueling your body, and a love for feeling well.
  • You can either play the victim, or you can get results. You can’t have both.
  • Monitor your progress. If you feel like nothing's changing make sure you are taking photos, measurements, and notice how your clothes fit.
  • The extra bites, likes, and tastes really add up and can be what prevent you from seeing progress.

Take away:

When you are feeling discouraged, quitting never helps



Better Than Before by Gretchen Rubin 


029: RANT: Macros and Intuitive Eating

Since intuitive eating has become a hot topic, many of you have been wondering how Amber feels about this movement. Today on the podcast, Amber opens up about her opinions of intuitive eating. She shares what she agrees with, as well as what she disagrees with, when it comes to eating intuitively. 


5 Things from Intuitive Eating I agree with:

  1. You can’t tell someone’s health by looking at them
  2. IE is an amazing place to be in your journey
  3. Pay attention to and respect your body
  4. Don’t use food as a buffer (Emotional eating is a real problem for a lot of women).
  5. Food shouldn’t be about guilt

5 Things I disagree

  1. You should never intentionally lose weight
  2. Honoring your hunger in a way that detaches yourself from higher thinking
  3. There is one way to find food freedom
  4. The whole notion of “Diet Culture”
  5. The solution to feeling restriction is to remove the restriction


Intuitive Eating: A Revolutionary Program that Works  


Click here to subscribe

028: Failure Doesn’t Exist

Today on the podcast Amber shares a unique way to look at failure. If you are someone who has experienced failure, this episode will be a game changer for you. After listening, you will never look at failure the same again. Amber will teach you how start creating the results you want in your life by reframing failure.



Having a growth mindset is key to your progress.

Ask yourself the question, “What am I making this experience mean?”

You either get the result you wanted or the lesson you needed.

Look at failure as evidence that you are one step closer to your goal.


Mindset The New Psychology Of Success: How We Can Learn to Fulfill Our Potential


About Progress Episode 14



027: How To Raise Healthy Children

Amber has a very special guest on the podcast today, her mom, Chris Longhurst ! Her mom has played a huge roll in her fitness journey, as she was the one that helped Amber get started lifting weights at age 14. Chris shares her secret of how she balanced teaching her children about healthy eating without associating it with shame. She has raised 4 healthy girls, who are confident in themselves. Chris firmly believes that health is separate from weight.


  • What was Amber like as a kid? (6:30)
  • How did you come up with workouts for Amber when she was younger? (16:50)
  • How did you balance getting your kids to workout, yet not making them feel pressure to do it? (20:10)  
  • Why doesn’t Amber credit her dad? (23:25)
  • What has your relationship been with food over the years? (25:30)
  • Was teaching your kids about health and fitness a conscious effort? (36:20)
  • What advice do you have for all the mom’s out there who are in the thick of raising kids? (39:30)

Take away

Being healthy doesn’t necessarily mean being thin, being healthy is how you feel.


026: What It’s Like To Lose 50 Pounds with Katey Chang

Today on the podcast, Katey Chang, a former client of Amber’s, shares her journey of losing 50 pounds. She is very open about the roadblocks and struggles that emerged during her cut. The process of losing 50 pounds was not easy for her, but she didn’t stop there. For Katey, the magic came when she shifted her focus from getting skinny to getting strong.



  • Katey had 3 kids in 18 months
  • The idea of weighing her food sounded absurd
  • She hired a coach for the accountability
  • Katey knew she needed to make a change because of how limited she felt while playing with her kids.
  • Lost 50 pounds in 6 months using macros.
  • Did a reverse diet and focused on strength
  • Made a transition from focusing on fat loss to focusing on getting strong.


Take Away:

For Katey, the magic came when she shifted her focus from getting skinny to getting strong.


025: Raising Girls Without a Focus On Size with Emily Nelson

Emily Nelson, the co-founder of High Fitness, comes on the podcast today and shares her experience with raising daughters who are confident, healthy, kind, and not focused on their weight. This is a topic that is near and dear to Emily, as she has had first hand experience raising two daughters who are very different in size.  Emily shares important advice about how to approach this topic from a place of love.


  • Life is about you vs you and becoming the best version of yourself. It’s okay to lean on others while you are getting there.
  • Finding balance while being both a mom and a business owner.
  • Be intentional with your time and learn to say no, and let  go of things that don’t matter.
  • Focus on things things that are most important.
  • Instilling confidence and kindness in children.
  • People who are kind to everyone around them are people who are confident in who they are.
  • Focus on building healthy habits.
  • Fitness is so much more than losing weight.
  • Health and fitness is about finding what you love and continuing to do it because of the way it makes you feel.


Raising girls to be healthy, confident, and not focus on their size starts from a place of love. 

Find a High Fitness Class in your area. 

024: Why You Are So Tired with Michelle Herzog

Michelle Herzog, who is a nutritional therapist, joins Amber on the podcast today to share her holistic approach on healthcare. Michelle performs lifestyle interventions to  help women transform their mind, healthy, and body, using a 5 pillar system that she has created. After listening to this episode you will leave with actionable items to help you transform YOUR health.


5 pillar system:

  1. Nutrition and Digestion
  2. Exercise and Movement
  3. Sleep, light, and EMF (Electromagnetic field)
  4. Testing, supplements, prescriptions, and detox.
  5. Stress perception, mindset, and energy
  • Michelle can relate to women who think “I should look and feel better than I do for all the work I put in”.
  • Once we can discover our roads blocks, we can create a plan to break through.
  • The more people you have on your team, the better off you are.
  • Health and weight are not the same things. You can “look” healthy, but not feel great.
  • It is important to provide an environment your body can thrive in.
  • Don’t be afraid to stand in your own truth.
  • There is a balance between looking good on the outside and feeling good on the inside

Take away:

It is important to take a lifestyle intervention to transform your health.



You can find out more about Michelle here 

Find out more about her 6 week coaching here

Visit Michelle’s website for a list of free offers and links to her social media

Personal link to the free 5-video mini course

 The blue-blocking glasses

The company Michelle recommend for EMF protection


023: CrossFit vs Bodybuilding vs Powerlifting

Amber shares how her fitness routine has changed since she stepped into the gym at age 14. She has gone through different styles of training; starting with group fitness and moving through bodybuilding, powerlifting, and onto crossfit. Amber compares and contrasts these different training styles and gives listeners an idea of what the different lifting styles look like.



  • Focus on hypertrophy.
  • Do isolate lifts in addition to compound movements.
  • Work in the 8-12 rep range.  
  • 4-6 day split, often pairing push and pull muscle groups together.
  • Hard to do a home because it requires a lot of equipment.
  • Visual see changs.
  • There is a lot of variety.
  • Big focus on what your body looks like, rather than strength.
  • Great starting place.


  • Focus on strength and linear progression
  • Mostly compound lifts, not a lot of accessory work
  • Recovery is a huge part
  • Quantitative improvements, track and see progress easily
  • Repetitive, you are always doing the same movements
  • 3-4 day split
  • Low rep range
  • Progress slows down as you become more advanced


  • Focus on other all fitness
  • Community
  • Everyday is different, a lot of variety
  • Always something to work on and improve
  • You don’t have to think about, just some up and execute
  • Not a focus on progressive overload
  • A lot of cardio and not as much heavy lifting  

Take away:

  • Amber compares and contrasts different styles of training.

Mark Rippetoe's Starting Strength book.