Audio

How to Start Tracking Macros, a podcast episode featured by top US personal trainer, Biceps After Babies

048: How to Start Tracking Macros: Everything You Need to Get Started

Whether you are new to counting macros or a seasoned veteran, this podcast on how to start counting macros is a great overview and can be such a valuable tool in achieving your fitness goals. Amber outlines 4 steps that are necessary for you in your macro counting journey as well as how to overcome common hurdles and provides a free counting macros Starter Kit. 

How to Start Counting Macros Highlights: 

  1. Understanding the basics. What are macros and why are they so important? (10:10)
  2. Get the right gear.
    • Gear – food scale, fitness tracker, body scale and tape measure (13:40)
    • Food – You don’t need to break the bank to track macros (20:44)
  3. Create a plan for your macros and for your workouts. (22:09)
    • This plan is a lot less involved/complex than you may think…
  4. Get started tracking and losing. (24:59)
    • Includes tips on how to handle spontaneous or hard-to-plan situations (28:35)

How to Start Counting Macros Take Away:

Macro tracking is not a diet in the way that the world uses the word “diet.” It enables you to live your life and achieve your goals eating the foods you love which means it is sustainable. It also doesn’t require expensive gear or weird food. You make macros work for you, not the other way around. 

Don’t forget to download the FREE Starter Kit to help you get started or renew your journey with macro tracking, click here!

 

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047: Top 3 Ways to Find More Time in Your Day with Maria Kang


Maria Kang, a famous mom in the fitness industry, comes on the podcast today to share her secrets for finding more time in a day.  Maria has been in the fitness industry for years and is a huge advocate for moms prioritizing their health and connecting with other like minded women. Listening to this episode will give you insight into how to make time to “do it all”. 

Highlights 

  • You are who you hang out with. 
  • Find like minded people to hang out with, because they normalize healthy behaviors. 
  • Taking care of yourself means taking care of your kids. 
  • You will find a way to make it happen if it means something to you. 
  • Make new goals every 12 weeks to avoid complacency.

3 tips for creating more time in your day: 

  1. Figure out where you're spending your time. 
  2. Figure out your flow times.
  3. Being able to focus – the one thing that will make anybody successful is the ability to focus. 

Take away: You make time for the things that are important to you. If it’s important you find the time, if not you find an excuse. 

Connect with Maria Kang

Join No Excuse Moms

Buy Maria's Belly Ball 

046: Top 5 Nutrition Strategies for Happy Hormones with Kaely McDevitt

Kaely McDevitt, a registered dietitian, comes on the podcast to share how to have healthy hormones. If you are feeling weight loss resistant or are wondering how to make sure your hormones are working for you, not against you, this episode is for you. You don't want to miss this fascinating episode.

 

Highlights 

Five tips to make sure you have happy hormones

  1. Eat enough total calories
  2. Don’t be afraid of healthy fats, because they make your hormones. 
  3. Keep blood sugar balanced, by having balanced meals and snacks. 
  4. Getting enough fiber 
  5. Focus on important nutrients: Magnesium, Zinc, Vitamin D, B6, Iodine. 

 

Take away: 

Little changes can make a big difference. 

 

Connect with Kaely McDevitt on Instagram 

Enroll in Kaely's Hormone Academy

Purchase the Dutch Test

 

045: How Should You Train? Your Body Type Matters!

Amber comes on the podcast today to talk about the different body types and how they respond differently to training and food. Not only does she teach you how to identify where you fit on the body type continuum, but she also teaches you how to adjust your training and nutrition to match your body type.

Highlights 

  • The best type of exercise is one that you will do. 
  • Weightlifting increases your metabolism
  • Strength training keeps you high functioning as you age. 
  • As you age, you lose muscle mass which slows your metabolism.  
  • Weightlifting changes the focus from what you look like, to what you can DO.  
  • Don’t let labels keep you from hitting your goals. 

Three body types:

  1. Ectomorphs have a lean build, a hard time gaining muscle, a fast metabolism, should focus on weight lifting rather than cardio, need to eat a lot of carbs to build muscle. 
  2. Endomorphs have a bigger build, have a hard time losing fat, have a slower metabolism, usually do better on lower carbs, and should do more cardio, but still include weights in their training.
  3. Mesomorphs have an athletic build, can put on muscle and lose fat fairly easy, a lot of bodybuilders are mesomorphs. 

Takeaway 

Don’t let a label tell you what you can or can’t do. Use this body type label to help you reach your goals; not to give you a ceiling of what is possible. 

 

Links

What is your body type? Take a quiz to find out. 

 

044: The Size Of Your Body Doesn’t Determine The Size Of Your Journey with Coach Tulin

From anorexic, to obese, to becoming a plus size health and fitness motivator, Coach Tulin has been every size. You will fall in love with her and she shares some gold mines from her journey. She speaks truth in such an eloquent way. She is motivating and inspiring and is not afraid to get vulnerable and say the real things. She has a unique perspective that will resonate with you no matter where you are on your fitness journey.

Highlights

  • All of us lose weight in differents ways, and at different speeds.
  • It is important to be with people who are of the same mindset, and are moving towards the same place.
  • Star your journey from a place of gratitude
  • Destination doesn't matter, because you are doing something that is fun and aligns with how you want to feel.
  • When you start doing things that are fun, you are ALWAYS going to show up for you.
  • For every CAN’T there is a CAN.
  • When you are focusing on how far you have to go, you are focusing on the wrong thing.
  • If you can beat yourself up and talk negatively about yourself, you can talk positively too- it just takes a small shift.

Take away:

When you start moving your body by doing things that are fun, you are ALWAYS going to show up for you.

Connect with Coach Tulin on Instagram, Facebook, YouTube, or her podcast

Coach Tulin's New Workout Program

FitHasNoSize Website

 

043: The Day I Performed CPR On My Son AKA The Worst Day Of My Life

Amber shares an emotional story of her son’s near drowning experience.  She shares this traumatic experience in hopes to prevent other mothers from having a similar accident. Hearing her story reminds other to be vigilant and present, especially in this day and age when we are so easily distracted by our phones. After listening to this episode you will hold those you love a little bit closer.

Highlights

  • She shares in hopes to prevent other mothers from having the same experience.
  • Her story is a reminder that accidents can happen fast, it's important to be present.
  • We are not perfect moms, but that’s not our goal.
  • Guilt, fear, shame, were all very present even after the accident was other.
  • So many prompting and miracle had come from Heavenly Father.
  • We are all doing our very best.

Take away:

As moms we often feel guilt for things we did or didn’t do – remember we are all just doing our very best.

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.

Highlights

  • 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.

 

Highlights

  • 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.

 

Highlights:

  • 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).

Highlights

  • 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.