Biceps After Babies Radio

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149: Post Breast Cancer And Loving Her Body with Mandy Boland [“I Did It” Series] Jul 30, 2021

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I'm coming at you with another Friday bonus episode, where Mandy Boland talks about being diagnosed with breast cancer, experiencing weight gain, and ultimately, her propulsion into MACROS 101. I’m really excited to share this episode and Mandy’s transformation with you this week!

Find show notes at bicepsafterbabies.com/149

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Highlights:

What’s in store in Macros 101 (1:32, 12:09)
How important tracking and balance is (9:48, 18:00)
Progress can still happen even if we age (14:36, 20:46)
Being plant-based while doing macro counting (11:20, 13:03)
Lifting with macro counting (13:32)
Mental shifts while going through Macros 101 (15:41)
You can get your best self back even if you encounter huge medical changes (20:04)

Links:

bicepsafterbabies.com/waitlist

148: 10 Macro Myths BUSTED Jul 27, 2021

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Today's episode is a fun one. We’re going to go through ten myths that’re making your fitness journey more difficult. Now, let’s get to some myth-busting.

Find show notes at bicepsafterbabies.com/148

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Highlights:

Myth No. 1 You can’t count macros if you’re a vegetarian or a vegan (2:20)
Myth No. 2 Macro counting is a new fad diet (10:23)
Myth No. 3 You have to hit your macros perfectly in order to see results (14:38)
Myth No. 4 You have to eat over 140 grams of protein to be successful (21:40)
Myth No. 5 You don't/ can't eat nutrient-dense food while counting macros (25:03)
Myth No. 6 You have to weigh everything (29:13)
Myth No. 7 Going under your macros is better than hitting them (31:24)
Myth No. 8 Counting macros is restrictive (33:01)
Myth No. 9 Counting macros is only for weight lifters or women who are lean (37:18)
Myth No. 10 You have to eat low fat (42:33)
What’s in store in Macros 101 (19:55, 20:47, 31:24, 35:57)

Links:

bicepsafterbabies.com/waitlist

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147: 45 Years Old And Finally Hitting Her Goals with Anna Meinhardt ["I Did It" Series] Jul 23, 2021

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In today’s “I Did It” Series, we have Anna Meinhardt who, at the age of 45, went through MACROS101 and was able to achieve her fitness goals. She is living proof that anything is possible, no matter your age. So let’s dive into today’s interview!

Find show notes at bicepsafterbabies.com/147

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Highlights:

Pacifying the noise in one’s head (5:01, 6:23)
What got you here won’t get you there (8:36)
Be coachable (9:41)
Importance of tracking and using your data (12:25)
Have that scientist mindset (12:25 )
Your goals are possible (24:10)
What works for one person may not necessarily work for you (15:33)
The biggest person to trust is YOURSELF (16:18,16:22, 18:46)

Links:

bicepsafterbabies.com/waitlist

146: Dealing With Unsupportive Family And Friends Jul 20, 2021

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Maybe you have a goal, have worked to achieve something, and then have family, friends, or loved ones that are unsupportive, jealous, or work to sabotage you in the process. How do we deal with that? How do we manage that? This is an excellent topic to discuss, so let’s dive in.

Find show notes at bicepsafterbabies.com/146

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Highlights:

Understanding the Why (3:03)
The root of why others feel threatened when you succeed (3:43)
Two ways you can experience someone else's success (8:31)
Tip no. 1: Celebrate your own success (17:46)
Tip no. 2: Find a community that celebrates your successes (17:46 )
Tip no. 3: Communicate your goals with those that you love (23:15)
Tip no. 4: Evaluate how important growth is to you (27:44)
Tip no. 5: Become a better climber (29:00)
Confidence In Your Numbers (31:10)

Links:

bicepsafterbabies.com/confidence

145: Postpartum Weight Loss and PCOS with Shaelie Shaw ["I Did It" Series] Jul 16, 2021

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Today is the start of our Friday bonus episodes, where I talk to MACROS101 alumnae and learn about their personal fitness, health, and weight loss journeys! We’re kicking it off with Shaelie, who’s dealt with PCOS and has experienced transformations both before having a child and after pregnancy. I'm so excited for you to hear Shaelie's story.

Find show notes at bicepsafterbabies.com/145

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Highlights:

Beneficial tools in Macros 101 (13:45, 14:51)
Shalie’s postpartum weight loss journey (18:13, 26:38, 28:31)
One’s success is inevitable (20:10)
How tracking is important (21:54)
The need to prioritize what’s important to us (24:06)
Listen to your body rather than your fear (30:56, 34:07)
Internal transformation (34:07, 35:43)
Confidence In Your Numbers (40:32, 42:30, 48:27)

Links:

bicepsafterbabies.com/confidence

144: Improving Your Relationship With The Scale with Jody Moore Jul 13, 2021

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Today on the podcast I have Jody Moore, Master Certified Life Coach, where we chat about her relationship with the scale, food, and her body. She explains how her fitness journey provides an opportunity for her to take the coaching she does with her clients (mental and emotional), and apply similar coaching to herself with fitness. I’m excited for you to join us as we answer the question, “Is it ok to have a goal to change your body?” So let’s get into it!

Find show notes at bicepsafterbabies.com/144

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Highlights:

Benefits from coaching (6:35, 40:52, 41:35)
How goals we set bring up the opportunity to strengthen ourselves mentally & emotionally (8:31)
The power of our thoughts (10:35)
Difference between needing to change and wanting to change one's body (11:34, 13:10)
Dealing with the scale (17:57, 20:56, 27:28)
There are many goals you can set around nutrition (24:36)
Moderators vs. abstainers (29:36, 30:39, 31:12 )
Adding things in rather than subtracting things (37:36)
Consistency (38:58)
Confidence In Your Numbers (45:06, 46:50, 48:27)

Links:

@jodymoorecoaching

bicepsafterbabies.com/confidence

143: Why You Should Count Macros Instead Of Calories Jul 06, 2021

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In today’s episode, I discuss the difference between calorie counting and macro counting. You’ll walk away understanding the hierarchy of nutrition and how you can benefit from paying attention to macronutrients. If you’re looking to feel more balanced with your food choices, remove the morality of food, and make nutrition something that is both enjoyable and sustainable, this episode is for you! So let’s dive in.

Find show notes at bicepsafterbabies.com/143

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Highlights:

Macro Counting (3:19, 40:27, 52:45)
Macros 101 (4:21, 44:04)
Calories and the three main macronutrients (7:52, 10:09, 16:55)
How the hierarchy of nutrition impacts your body composition (11:43)
Fat, carbohydrates, and protein (17:43, 20:17, 22:20)
Reasons why paying attention to macronutrients is so beneficial (25:14)
No. 1: Macro counting helps you maximize fat loss and minimize muscle loss (26:32)
No. 2: Macro counting helps you to keep your food choices balanced (33:25)
No. 3: Macro counting helps to remove food labels, the morality of food (36:58)
No. 4: Macro counting is both enjoyable and sustainable (50:17)

142: Weight Loss Doesn't Make You Happy with Heidi Bollard and Natalie Dulaney Jun 29, 2021

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In today’s episode, I was joined by two of my favorite people, Heidi and Natalie from Butter Your Macros! We always have such awesome conversations, so I thought we would just sit down, hit record, and talk. We discussed everything from how our relationships formed, to CrossFit, to some recent struggles that both Heidi and Natalie have had in terms of their aesthetics and goals. If you want to know why weight loss doesn’t actually make you happy, this episode is for you.

Find show notes at bicepsafterbabies.com/142

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141: What You Need To Know About Your Core and Diastasis Recti with Andrea Allen Jun 22, 2021

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This week I spoke with my friend, Andrea Allen, who is a core and Diastasis Recti expert. We chat about what the core actually does, what Diastasis Recti is, and how to know if you have it. Even if you’re not experiencing Diastasis Recti, Andrea breaks down why you’ll benefit from learning to activate the pelvic floor and strengthening your core. So let’s get to it, so you can walk away knowing how core strength helps with all daily activities AND those gains in the gym!⁠

Find show notes at bicepsafterbabies.com/141

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140: Counting Macros and Pregnancy Jun 15, 2021

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We are diving into a topic today that I get asked about all the time: Macros and Pregnancy. Whether you’re planning on getting pregnant, currently are pregnant, or just here to learn another aspect of macros, welcome! In today’s episode, I talk about how macros can be combined with pregnancy in terms of safety, the differences between the trimester phases, how to adjust your macros while pregnant, and supplements. So, let’s get into it!

**I am not a doctor. If you're pregnant or planning on becoming pregnant, please always discuss your nutrition plans and goals with YOUR provider**

Find show notes at bicepsafterbabies.com/140

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