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056: BAB Radio Is One Year Old! (And a Life Update)


Biceps after Babies Radio is 1! I can’t believe it’s already been a year! This week’s episode is a bit different as I share some of my favorite episodes from the past year, and I give you some insight into my personal life – work, family, and workouts. I hope you continue to share your favorite episodes! And, as always, let me know what you want to hear about on future episodes of BAB Radio.  

 

Favorite Guest Episodes:

Episode 39 – I chat with my 12-yr old daughter Kate. 

Episode 27 – I chat with my mom about raising healthy children. 

Episodes 37 and 40 I chat with my husband on his work specialty- pelvic floor.

 

Favorite Solo Episodes:

Episode 6 – 10 Things I’ve learned as a Fitness Instructor

Episode 28 – Failure doesn’t exist 

Episode 29 – RANT: Macros vs. Intuitive Eating

Episode 34 – “I Can’t Afford It” and Other Excuses Keeping You Stuck

 

Most Popular Episodes:

Episode 2 – 6 Simple Steps to Start Tracking Macros

Episode 11 – Macros Aren’t Magic – Setting Your Own Macros

 

I love having you here! If you love what you’re hearing, share it with friends/family and write a review on iTunes – that helps it reach more listeners.

Have any ideas for a podcast? Shoot me a DM on Instagram. 

Listen on iTunes, Spotify, Stitcher, Player FM, Listen Notes, Top Podcasts

055: So You Wanna Get Strong? with Niki Sims

I get to chat with my former barbell coach, Niki Sims, about the overwhelming benefit of lifting. Most women are nervous to pick up a barbell either for aesthetic reasons, for fear of getting hurt, or for lack of knowing what to do with the barbell. All three of these can be solved with the aide of a coach, like Niki. If you are interested in using a coach, sign up for online coaching with Barbell Logic. Use discount code SIMS for $100 off your first month.

 

Highlights of this Podcast Episode Featuring Niki Sims:

  • Progressively overload – what is it and why do we need to utilize it to build strength? (10:38)
  • Dumbells are a good place to be, but you can only do so much with increasing your strength when you rely on dumbbells. (11:42)
  • How building muscle and strength will help you be self reliant as you age (16:32)
  • Niki and Amber’s most cringe-worthy practice in the fitness industry (26:00)
  • How should you get started in strength training? (28:57)

 

Sign up for online coaching with Barbell Logic.

Use discount code: SIMS for $100 off your first month.

Follow Niki Sims on  Instagram 

Hear about Amber’s experience with CrossFit: Episode 23 & Episode 54

Listen on iTunes, Spotify, Stitcher, Player FM, Listen Notes, Top Podcasts

054: One Year Of CrossFit, What Have I Learned?


I have been doing CrossFit for just about a year; in this week’s episode I share 5 things that I have learned in that year. When I started CrossFit I already had a good base of strength build up. However, if you don’t have a lot of strength or haven't ever picked up a barbell, that  should not keep you away from a CrossFit Box! CrossFit is a great work out that provides variety, a community, accountability, and support, as you build strength. 

5 Takeaways from this One Year of CrossFit episode:

  • There are a lot of perceptions about CrossFit, you would probably be surprised to see how inaccurate most of them are – the point and focus has changed since it started. 
  • Regardless of how you exercise/train, it is ALWAYS you vs. you. 
  • The best way to learn anything, fitness included, is to layer habits. Master one part and then add another. 
  • If you aren’t feeling challenged, it’s time for you to find something else. 
  • Getting stronger is ALWAYS a good idea, no matter what your goals are. 

I have really enjoyed my time at CrossFit. I love the variety, and think that most people would highly benefit from the community feel, variance in workouts, and more focused coaching. That being said, if you have specific training goals, it may not be the best option for you.

 

Listen to Episode 23 where I talk about Power Lifting vs. CrossFit and why I switched.  

Download my FREE, 6 WEEK pull up guide to get your first pull-up

 

Listen on iTunes, Spotify, Stitcher, Player FM, Listen Notes, Top Podcasts

 

 

053: How to Believe Your Success Is Inevitable with Amber Smith

Amber has life coach, Amber Smith, on to chat about success in your fitness, and in your life. Amber teaches how the secret to success can be found in your thoughts and beliefs. Both Ambers share the likeness in their coaching theories and practices. They agree that a client's failure is a result of simply giving up and not following through. When, instead, if they had simply stuck with it and trusted the process, they could have gotten where they wanted to be. 

Highlights on this Success is Inevitable Podcast Episode:

  • You are the creator and cause of your thoughts and life, not the effect. 
  • The way you can view beliefs as a combination of your thoughts and feelings and how to use both those sources to check in with yourself and change your beliefs if need be. 
  • It is great to learn new things and have new, positive thoughts, but without action they are worthless. Until you take actions, you won’t make any lasting changes. 
  • The point of having goals is not necessarily to get the end result – learning from and enjoying the process along the way is going to help you learn and grow and develop into the person you want to be. 
  • if you don't currently have the results that you want, there is a a belief and thoughts in between you and that result

Success is Inevitable Episode Takeaway:

You are the only one who can truly make changes in your life. Your thoughts and beliefs are either empowering you, or hindering you- and until you align them with where you want to be, you will stay stuck and frustrated. Learning how to change your beliefs into positive, powerful thoughts is a process; and that process is going to be just as rewarding as reaching the goal you are working towards. 

 

Connect with  Amber Smith on Instagram 

Listen to Amber's Podcast: The Seeker Podcast 

Learn about Biceps After Babies' Macros 101 Program, click here!

 

 

Teaching Young Women About Body Positivity featured by top US macro expert, Amber of Biceps After Babies

052: LIVE Teaching Young Women About Body Positivity


Body Positivity has become such a buzz word – especially in social media.

In this special episode of Biceps After Babies Radio, Amber shares the LIVE class that she taught to young women (aged 12-17) at a church camp on what body positivity means and why it is so important. 

Highlights on Body Positivity

  • Reading of Max Lucado’s “You are Special” and applying it to our lives. (7:03)
  • Concept – we look at ourselves and our lives thru “dirty lenses” (16:37)
  • Difference between an ornament and a tool and how this applies to our body (19:32)
  • Body Positivity is more than accepting your body – it is realizing that you are more than your body (22:59)
  • Objectification and what it means to practice self-objectification (25:14)

Takeaway on Body Positivity

Body Positivity is more than just looking in the mirror and liking what you see.  It is viewing your body as a tool that is capable of greatness and realizing that you are more than your body.

Your purpose is not ornamental, your purpose is to accomplish and achieve.

When you can view your body in this light, you are no longer defined by how you look, but rather at what you can do. 

Note: materials and concepts were used from the following sources: 

Beauty Redefined

“You are Special” by Max Lucado

051: How to Ask Better Questions In Your Fitness Journey

 

Do you want to know how to really transform you body and achieve your health and fitness goals? There is more that goes into it than just your food and exercise. On this episode, Ambers dives into what questions you need to ask yourself and how to use those questions to fuel your results. If you want long term results you need to have a healthy long term perspective and that comes down to how you speak about yourself and your goals.

“The quality of your life is dependent on the quality of the questions that you ask.”

How to Ask Better Questions on your Fitness Journey Highlights: 

  • What does it mean to ask good questions? Sometimes, it means taking a step back or getting a coach to help you see what is right in front of you. (5:40)
  • How to change negative questions into positive questions (9:55)
  • What are presuppositions and how to use them to help rather than hinder you (11:06)
  • How to avoid closed statements and turn them into positive questions (17:59)

How to Ask Better Questions on your Fitness Journey Takeaway: 

How you talk to yourself matters. When you ask yourself a question with a negative connotation, you will automatically look for all the reasons to support that negative thought. But, when you can look for ways to flip those questions so that they predict success – then you set yourself up for success.

Watch class Replay 

Enroll in Macros 101

Join Macros 101 Waitlist 

050: From Yo-Yo Dieting to Sustainable Weight Loss with Linda Burbidge


Amber interviews client, Linda Burbidge, about her experience with Macros 101 and her journey with yo-yo dieting that got her results that just weren’t sustainable. Linda shares her real secret to success which was adopting a positive mindset and treating herself like she would a best friend –  with the respect and encouragement and understanding. As a PhD holder – in Economics no less – Linda is an incredibly intelligent woman and to hear her breakdown what it takes to have sustainable weight loss is very enlightening.  

 

Highlights of the Podcast Episode: 

  • Living in north central North Dakota, protein rich and Macro friendly foods aren’t readily available, but she still makes it work by planning. (8:00)
  • Macros is very much like economics – how is this going to fit into your budget? (15:52)
  • Affirmations and Positive Self-talk are such powerful tools (20:50)
  • Quitting and Starting again will not get you there any faster (25:58)
  • Counting Macros does not mean you do sugar-free or low fat if it is important to you to have the “real food” (30:39)
  • Stop going into things thinking “I’m going to fail” (32:54)
  • You don’t have to sacrifice what you love to achieve your goals (37:36)

Takeaway of the Podcast Episode: 

No matter where you are, or where you have come from, you can always choose to start again today. And the best way to start again is to talk to yourself like you really value yourself – like you would talk to a best friend. The mind has great power and channeling positivity into that power is going to make a world of difference because you start to believe the things you are telling yourself.

Register for the FREE class that teaches you how to lose the weight you want without cutting out the foods you love.

049: Getting Out Of Victim Mentality In Your Fitness Journey with Jennifer Mondada

Amber interviews client, Jennifer Mondada, about her experience with Macros 101 and how she overcame her victim mentality and became a do-er. Jennifer shares how she limited her abilities because of her age (56), health (hypothyroid and knee surgeries, osteoporosis, etc.) and hysterectomy. Her lesson and moral of the story – she is in control regardless of the facts. She has goals and she can crush them with consistency and determination. 

Highlights of this Podcast Episode: 

  • (08:26) Jennifer outlines all the reasons she thought she couldn’t lose weight or be strong anymore at this stage of life. 
  • (13:26) There are facts about your life that you can’t change, but you have control about how you view them and live your life. 
  • (18:04) Willppower is not enough to overcome and achevie. 
  • (22:08) Hard work will pay off but it may take longer than you want – you just need to keep going. 
  • (26:33) If you give up, that is the one way you assure you won’t get results.
  • (29:26) How do you keep going when you’re not motivated? 
  • (38:41) Current goals – strength focused rather than scale focused. 

Takeaway for this Podcast Episode: 

Every body and everybody is different. What isn’t different is the fact that dedication and consistency will yield results. Every time. They may not come as fast as you want, but they will come if you keep going. 

 

 

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