In today’s “I Did It” Series episode, I have Rylie Fisher with me. Rylie actually started coaching with me back in 2016, and she ended up joining MACROS 101 again recently. I can’t wait for you to hear the lessons that Riley shares in this episode, particularly her insights into the idea of “failure” and reframing that all-or-nothing thinking. Let's jump into today’s episode with Riley Fisher.
Find show notes at bicepsafterbabies.com/239
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- 5 Days To A Fitter You Challenge (0:47, 1:59, 34:16)
- You either get the result you want or the lesson you need (14:51)
- It is going to take as long as it takes (20:58 )
- The overlap between figuring out what is both effective and enjoyable to really find success in anything. (23:46)
- Being able to look at decisions as data points and removing all of the emotion from them but also being accountable for those decisions (25:55, 27:55)
You're listening to Biceps After Babies Radio episode number 239.
Hello and welcome to Biceps After Babies Radio. A podcast for ladies who know that fitness is about so much more than pounds lost or PRs. It's about feeling confident in your skin and empowered in your life. I'm your host, Amber Brueseke, a registered nurse, personal trainer, wife, and mom of four. Each week, my guests and I will excite and motivate you to take action in your own personal fitness as we talk about nutrition, exercise mindset, personal development, and executing life with conscious intention. If your goal is to look, feel, and be strong and experience transformation from the inside out, you, my friend are in the right place. Thank you for tuning in, now let’s jump into today’s episode.
Amber B 0:47
If you are tired of your only tool for transformation being restriction and deprivation, and you want to be able to look in the mirror and actually see results without choosing between ice cream and progress, then, my friend, my upcoming free five-day challenge is for you. In this five-day challenge, you're going to learn how easy and fun it can be to crush your goals and to do it without cutting out sugar without hours and hours and hours of cardio, or without starting another restrictive diet. In the five days, you'll have the formula for results without having to overhaul your lifestyle, which means that you're going to get to eat what you like and be able to see changes in the mirror because the truth is, and you know this on some level, misery does not give you better results, and when you cut out your favorite foods, well that just usually backfires. That's why the 5-days To A Fitter You Challenge, it's going to be all about making reaching your goals as enjoyable and as effective as possible.
Amber B 1:49
So here are the things I'm not going to ask you to do: I'm not going to ask you to go through all your cabinets and throw out anything with sugar and ingredients, I will not force you to eat dry chicken and broccoli five days a week, there are going to be no rules about what time of day you can eat or how you have to space out your meals. Instead, we'll focus on what matters most in your journey: You, because you bring yourself into everything you do, including your fitness journey. This is why during the five days, we'll unpack some of the ways that you may be getting in your own way. Every day, you'll have access to tried-and-tested many challenges. What will make your fitness journey easy and gives you incredible breakthroughs around what you need to be actually focusing on for long-lasting results? I'm going to be taking you through many of the same exercises and education during these five days that I give to my paying Macros 101 clients, including a unique goal-setting exercise on day two. So if you feel you've signed up and started a ton of free challenges in the past, or maybe even wasted money on paid challenges that you didn't complete, you want to make sure you make it to day one and two, day three, where I will break down state self-sabotage, and why the heck you tell yourself you're going to do something and then don't do it. In fact, if you have been curious at all about what it's like to work with me inside of Macros 101, think about the five-day challenge as a free sneak peek week. If you're someone who wants to crush your fitness goals, and you want to do it without deprivation, restriction, and cookie-cutter dieting, then this challenge is for you: Go to bicepsafterbabies.com/challenge to register for the free five days to a fitter you challenge starting August 22. If you like the podcast, you're going to love our five-day challenge so go to bicepsafterbabies.com/challenge and see how fun it can be to hit your goals.
Amber B 3:50
Hey, hey, hey, welcome back to another episode of Biceps After Babies Radio. I'm your host, Amber Brueseke, and this is another Friday edition where we bring back clients who have done it. It's been part of their fitness journey. Of course, it's not the finish line for anybody because we're not really finished until we die. That's why it's called a journey but we bring back clients who have made progress in hopes that they can share their lessons with you. You can learn something you can see yourself in their journey and there's wisdom. I feel when we come together as a community and share what we've learned with others and today's podcast interviewee is no different. Riley has such an amazing story. Spoiler alert, she actually started coaching with me back in 2016, so way back in the day, I started my business in 2016, so that was right at the beginning of when I started Biceps After Babies, and you'll hear her experience with coaching back then, and how she has evolved and her experience throughout the years and throughout her journey. She did end up joining Macros 101, we'll talk a little bit about that, and a couple of weeks into Macros 101, she was thrown a giant curveball in her life, which I'm not going to reveal, so I'm gonna let her reveal that during the episode, but she really talks about how the mindset work that she has done allowed her to continue, and allowed her to make a difference and make a change and really come from to her fitness journey from a different perspective and so I can't wait for you to hear the lessons that Riley shares in this episode. She's amazing and let's jump into that episode with Riley Fisher.
Amber B 5:31
I am so excited to welcome Riley Fisher to the podcast. Riley, thanks for being on the podcast today.
Rylie F 5:37
Thank you, Amber, I'm so excited to talk. I have a lot to say, I've realized. I'm excited to jump in deep into things with you.
Amber B 5:44
It's gonna be good because we have kind of a long relationship, and so you're gonna be able to give a big long story and what that's looked like and evolved through over the years. So I am excited cuz I think you offer a unique perspective that I think a lot of people will be interested in and just your story is pretty darn cool as well so let's start from the beginning. Where do you want to start in telling your story?
Rylie F 6:06
All right, so the beginning: The year is 2016. I was probably one of your first rounds of coaching clients.
Amber B 6:18
Yeah, you were.
Rylie F 6:18
It was 2016.
Amber B 6:20
Yeah, you definitely were. I started coaching in early 2016. I think I started my Instagram account in January and started coaching clients sort of in February, March and so, yeah, I mean, we're talking about baby coach Amber.
Rylie F 6:35
Yes, I've had your cell phone number, and I will text you.
Amber B 6:38
Okay, so I have to know, this is a self-indulgent question, how did you find– how'd you find me?
Amber B 6:41
I actually don't remember. I have every one of my emails from those coaching sessions in a folder, and I was trying to remember how did I first find you because at the time you were living on the East Coast-
Amber B 6:59
I was in North Carolina.
Rylie F 7:00
I'm just outside of Salt Lake City, Utah. So proximity, we were nowhere near each other and I honestly don't know how I came across your account and ended up signing up for coaching.
Amber B 7:11
So funny but it happened. Okay, so back in 2016, you decide to sign up for coaching. Keep going.
Rylie F 7:18
Yes, so I signed up for coaching. It was a 12-week program and I was looking back through my emails, and I think it was about five weeks in which I ghosted you. I just stopped participating and stopped in with weigh-ins. I think I sent you one final email at the end of the 12-week saying, “Thanks, I've learned stuff and did a little recap but, truly, my heart just wasn't in it.” So that kind of coaching, unfortunately, was a little bit of a bust but now, I know that it was a lesson learned, so even though I didn't get the result I wanted, I definitely got a lesson, and I was able to kind of build on that when I came back around full circle.
Amber B 8:02
Yeah, so I want to stick on this point for a minute because ghosting is actually something that happens more frequently than I think a lot of people think, and so I think a lot of times when if you've ever been a client, if you've ghosted a coach, sometimes, there's a little bit of shame associated with that of like, “Oh, I'm the only person who has ever done that.” I promise you that you aren't. It's actually quite common and I think the tendency, as you said, there's a tendency to be like, “Oh, I failed.”, “Oh, that was a waste of money.”, “Oh, I can't believe I did that.”, “Oh, shame, shame, shame.” Like, “I'm so bad.”, like, “Whatever, I'm never going to be successful.” And I think that it's so important to really start to reframe that because, for some clients, it takes a couple of times, it takes a couple of tries, it takes a couple of commitments, and failing to get to the place where you're able to commit and succeed, and if you're not willing to go through those starts and stops, you never end up getting to the end result. So I think it's just that piece of wisdom that you just shared, Riley, I think is going to help someone who's listening to this because there can be so much shame but in reality, for some people, that just that's the path that they need to take in order to figure things out, so do you have in a sense as to what your mental block was at that time, or what you think that where that came from?
Rylie F 9:30
Yes, I, and hindsight is 2020 so now, looking back, I'm like, “Oh, it wasn't the science behind macros.” And getting my macros calculated helps with that or anything like that. I needed help with my mental blocks, but at the time, I didn't know what they were, so I didn't really know the questions to ask. As I was looking back on my emails, I was kind of just like, “I can't be consistent.”, “Weekends are hard.” And kind of just repeating patterns there and I think the biggest thing is it was just an all-or-nothing mentality. I was all in or all out. There wasn't kind of a good middle ground where if I wanted some food that I haven't planned for the day, I couldn't just habit and move on. It was like, “Okay, my whole day is shot. I'm going to eat whatever I want and it doesn't matter.”
Amber B 10:27
Yeah, and I will say, too. I mean, so in a lot of ways, it was a baby Amber coach, and just like you weren't at that place to really realize some of those mental blocks, I, as a coach, wasn't at that place to be able to elicit that kind of stuff, and we'll talk about the differences that you experienced when you went came into Macros 101, but there was a learning process for me to figure out, “Why can't I just tell someone to do their macros?” And they just don't– they don't do them? Like, “What's wrong?” That is a deepening understanding of mental blocks and what actually keeps people stuck that I just didn't have at the time and have since been able to develop, so I think you can give yourself a little bit of permission, and leeway there of recognizing, “Yeah, I was just figuring things out as well along the way, and we all improve and get better.” So, okay, so what's the next step of your story?
Rylie F 11:26
Okay, so fast forward about five years, I had still been following you the whole time over my journey. Followed you on Instagram when you started your podcast, listened religiously every week, and just loved all the content you're putting out, and I was very, very excited to jump into Macros 101. I had just had my second child. I think, mentally, I had learned several lessons over the previous five years and was approaching– I guess, the program was a much different mindset. In the past, it was like, I wanted to count macros because I wanted to be smaller. That was it. That was the goal. There was not any more depth or thought behind it. I just wanted to look a certain way, but when I joined Macros 101, I have very specific goals, but they were more related to physical performance, and I had kind of changed the way I was training, and I think that a physical transformation would be almost like a third-order consequence to those other goals that I had set, but I knew that in order to really be successful in those other goals, I needed to learn more about nutrition, and really dial things in there in order to get the results I wanted. So my focus wasn't, “I need to get smaller to be a certain way,” is more like, “Hey, I want to be able to do these really cool things, but I know I need to fuel my body in a way that's going to help it do those things.”
Amber B 13:05
Are you willing to share those performance goals?
Rylie F 13:07
Yeah, yes, and some of them are kind of silly so I turned 30 in 2021, and I had a bucket list of 30 things to do before I turned 30, so one of them was to run a mile. I've always said I'm not a runner. I hate running, so even the fact that running a bike, my husband was like, “Up it. That's not very much.” I was like, “No.”
Amber B 13:30
For me that's it. That's the goal.
Rylie F 13:34
Yes, so I ran my mile, did that, I wanted to do three push-ups consecutively, and then we also had a goal to hike kings peak, which is a huge, huge hike. I think it's about somewhere between 24 and 26 miles so very, very lengthy height and I think that was the biggest thing where I was like, “Okay, I'm just gonna need to train and fuel my body differently in order to really be able to be successful there and keep up with my husband who was going to be hiking with.
Amber B 14:07
Thank you for sharing those because, a lot of times when we start talking about performance goals, and I start asking clients about performance goals, they kind of have a blank face because they haven't ever thought about performance goals, and so just even having those examples for someone who's listening can be really helpful of ideas outside of aesthetics of goals that you can be setting for yourself that can be really positive things to start focusing on. I'm curious, was there any part of you that was hesitant because you had coached with me before and maybe hadn't felt super successful in coming back and doing that again and be and wondering if it was good? Why was it going to be any different or what was going to be different about this? Why did you give me a second chance?
Rylie F 14:51
Yeah, I think there was a small bit of that, but I had also followed you for so long and as you grew as a coach, and kind of grew in your experience in working with people and their different mental blocks and challenges, your content had grown and shifted, so I had been on the other end consuming all of this for five years. So I had kind of learned what all of the different steps in someone's Macro-journey might look like whether it's a cut, reverse maintenance, some of the different– I guess, blocks that people have in each of those stages, so coming into Macros 101, I felt I had a very good foundational knowledge of the process, and just kind of put my faith and like, “I'm gonna do this. I'm going to trust the process and whatever that looks like and I really wanted to be all in this time.” Rather than just giving up, I was like, “No, I'm going to prove to myself that I can. This is something that I want to do.” And kind of you says, “You either get the result you want or the lesson you need.” And so very much have adopted that mentality.
Amber B 15:58
And so how did your definition of all-in change when a couple of weeks into Macros 101, you got some unexpected news?
Rylie F 16:07
Yeah, okay, so this is where things get interesting, and we run into some curveballs, so I think the first thing to know is I started Macros 101, assuming that I was going to be going into a cut. I think just the place that my body was at just being postpartum wanted to lose some of that baby weight. I was like, “I'm going to start a cut.” But then after doing some calculations, I was like, “Oh, I'm actually significantly under where I should just be eating for maintenance.” So I need to do a reverse to get back where I need to be before doing any kind of cut, so here I am a couple of weeks in doing my reverse, and it's going okay. It felt like a chore to eat all that I needed to eat, and I was feeling kind of sick, and I thought it was just because I was eating way more than I was used to that I was feeling sick, but surprise, surprise, here I am about three months postpartum and find out that I am unexpectedly pregnant again.
Amber B 17:14
Oh my gosh, I hadn't put together that you were three months postpartum. That's quite a shock.
Rylie F 17:24
Yes, and it was a shock to my system. I can laugh about it now, but yeah, I was–
Amber B 17:29
No, no, no, not three months postpartum. That's the last time you're right.
Rylie F 17:36
Yes, and so it sent me into an emotional spiral for several weeks for a variety of reasons, but one of the reasons was, honestly, I just made this big investment in joining Macros 101, and I wanted to be all in. I had it in my mind. At that point, we had set our intentions, and some goals of what we wanted to get out of the program, and here I am and it was kind of I felt like everything was just blowing up, and not going at all the way that I wanted it to. So after a few weeks of sulking, I decided, “You know what? I'm here, even though I might not be able to participate, I guess physically, the way that I had intended to in the program.” I could still mentally be all in. There was so much learning to be done and at this point, I had recognized that this kind of what held me back in the past. This is what the area that I wanted to focus on is learning about nutrition and Macros as a tool in my tool belt and just a different lever to pull and so I decided, “Okay, even if I'm too sick to do a reverse, I can't eat anything, let alone add 500 calories to what I have been eating.” Like, “I'm going to participate in my accountability group.”, “I'm going to join the coaching calls, and we're going to walk through all of the lessons and content that were provided.” And I was just going to learn everything that I could in those weeks to make sure that when I wasn't pregnant anymore, after basically two years of being pregnant, I had those tools and was ready to kind of follow whatever that next step was going to be for me.
Amber B 19:31
I just want to give you so many props because I think it would have been so easy to just throw in the towel because you didn't expect it. It was thrown at you out of the blue. No one would have faulted you if you just quit and said, “Oh, I can't do it now because I'm pregnant.” Like, “Oh, sorry.” Nobody would have faulted. You would have been very easy to do that, and I think it speaks so much to the growth that you have had over the over yours on your own honestly. Whether it's consuming content or wherever you have gotten there to be able to walk yourself through it and get out of that all-or-nothing mindset and be like, “Well, just because I can't do it how I thought it was gonna look, doesn't mean I can't do it at all.” I just think that's– I just want to give you huge props for that because that's a big deal for you to be able to make that to coach yourself through that and to get back on the wagon and yeah, it looked different. It looked different from what you thought it was going to be like but that doesn't mean that it can't be valuable. It doesn't mean that you can't get a lot from the experience so that's really awesome. Can you remember anything specific from your time in Macros 101 where you really felt there was a lightning bolt moment, or something that you learned or that was an aha takeaway during a coaching call or listening to content or whatever that really shape-shifted your perspective during the time that you were in the program?
Rylie F 20:58
Yes, and this is where I realized I have so many thoughts, so I kind of tried to narrow it down to my three main takeaways that have really been able to change the way that I approach nutrition and Macros and really have carried through other aspects of my life as well. So number one: is that it is going to take as long as it takes. You've said that on previous podcast episodes, you say that a lot in your coaching and I think once I really let that sink in and just accepted, like, “Okay, I am on a journey, and it is going to take however long it takes.” And it was so freeing to not feel like I needed to accomplish anything on any kind of timetable. I think a lot of us with diet culture, it's kind of like people set goals around specific events or things like me being postpartum. It's like, okay, people want to fit into their pre-baby jeans, or whatever it is, or with summer being here, they want to be summer body kind of a thing but just letting go of all of that and just being like, “Okay, I am on a journey that I am now fully committed to.” And it's going to take however long it takes was very freeing to not just to not put any pressure on me that if I'm not seeing results as quickly as I had thought or wanted, that's okay. Baby steps are better than no progress and just giving up.
Amber B 22:44
So yeah, that's super good. I think sometimes people hear that it's gonna take the time it takes, and it initially feels depressing to them, but I think the more that you sit with that, the more empowering it starts to feel. Okay, if it's just gonna take the time that it takes, I just have to show up. I just have to be committed to continuing to show up, and so the question starts to become not how fast is going to happen, but am I willing to keep showing up? And when you've answered that question, it just takes all that pressure off. It's like, “My job is just to keep showing up.” And it's going to unfold, and it's gonna happen, it's gonna take the time it takes, and that it gives. It just releases pressure, and so for those of you listening, who have maybe felt like, “Well, that's a depressing way to look at it,” I want you to hear what Rylie saying is on the other side of that, maybe what sounds depressing to you can be a real weight that's lifted off of you, and a really empowering place to start to work from is it's gonna take the time it takes.
Rylie F 23:46
Yeah, yep. So the second thing that really resonated with me is the overlap between figuring out what is both effective and enjoyable in order to really find success in anything. There has to be that balance and also figuring out what my non-negotiables were. We do that to serve not or Macros 101 and really outlining like, “What are things I'm not willing to give up in part of the journey.” And for me, what very quickly stood out, was every Friday night, our family does takeout, and I wanted to have takeout with my family and not really worry about what that meal was going to be, not try to pre-plan it, and just enjoy that meal with my family. And then the second was having some sort of treat in the evening after I put the kids to bed, and this kind of leads into my third point: So with the treat before bed, I would generally plan something sweet whether it was a mug cake or a little cup of ice cream or Yasso bars or something like that. It was something sweet and then I caught myself for a little while going over my Macros what I had planned because I would always reach for something salty, so I would find myself elbows deep in a bag of veggie straws or something like that and after a while, I kind of became very aware of what I was doing, and I then turned it into something intentional rather than a habit where it's like, “Okay, I just want to eat this too.” I've recognized that I like to have sweet and salty together, so I started planning like, “Okay, I can have something sweet, but I'm also going to plan in something salty to go with it.” So I think that's just an example of what I made that was both effective and enjoyable for me and kind of my goals.
Rylie F 25:55
And then the last thing that I learned that has really changed things: is being able to look at decisions as data points and removing all of the emotion from them but also being accountable for those decisions like the example I just shared rather than mindlessly grabbing the bag of veggie straws and just going to town, I started planning those into my food, so yeah, I'd say those are kind of the three main takeaways for me.
Amber B 26:28
That's awesome. One of the things that we focus a lot on the inside of Macros 101, and the thing that you needed, maybe back in the day that wasn't readily available, is really starting to understand those mental blocks. Understanding some of those beliefs and starting to shift them and you've had a lot of that experience and that growth despite some of these curveballs that have been thrown at you in your journey so how has the ability to understand yourself more to be able to work yourself, coach yourself through this impacted may be other areas of your life as well. How does it impact how you show up in your life?
Rylie F 27:08
Yeah, I think, overall, more than anything, it's like most of us are capable of far more than we give ourselves credit for, but also, the way we show up is just a reflection of where our priorities are. And I think back in 2016, when I did coaching with you, it was something I wanted but it wasn't a real priority. Whereas the place I was when I did Macros 101, I had very specific goals, and I was very intentionally making the space for that program to be a priority in my life at the time.
Amber B 27:47
What is something that you learned about counting macros and pregnancy?
Rylie F 27:55
Yes, so this kind of ties into my current state like where I am today. Fast forward, I've had my baby. She's now seven months so after having my baby, I gave it a few months before even really thinking about, “Okay I want to jump into Macros, and finally put into practice everything that I learned.” And when I did, it was kind of my old habits or thought process kind of started to creep in, and I felt a little bit paralyzed by the feeling I didn't have the knowledge that I needed because I was like, “Pregnancy for sure affected my metabolism. I don't really know how. I don't know where to begin. Do I cut? Do I reverse?” And so it was like, “Okay, nope, slow down. Number one, just look at how you're eating today. How does that compare to what my body naturally metabolizes and needs just to live? And what does that tell you?” And it was just looking at those numbers and then trusting in myself that I could make data-driven decisions.
Rylie F 29:10
So what I decided to do is okay, I'm going to go into reverse, and so I did a reverse for I think it took maybe six weeks to kind of complete my reverse, kind of found out where that top number was, and then I've been in maintenance. I wanted to give my body plenty of time to kind of level out its metabolism after keeping myself as well as a growing a human, so I've been maintaining at about 2400 calories for a few months now, and then I'm going to be starting a cut in July, so I think knowing and trusting myself just take action, see what the result is, and pivot like if you're not going seeing the results you want, you know the levers that you can pull. You can change if I would need to eat more protein and less fat or add some cardio and things like that and another thing that I'm kind of pre-anticipating is, now, I successfully ran my mile back in the day, and I'm now training for a half marathon, which is something I never thought I would do.
Amber B 30:28
Yeah, I mean, starting with just like that mile, right? It's so crazy how that like evolves.
Rylie F 30:32
Yes, so I'm training for my half marathon, but knowing that for a portion of that time, I'm still going to be in a cut before going back to a short reverse and maintenance, I've considered that while I'm in that cut, but also learning more than I ever have in my life, my energy expenditure is going to be very different, so I thought, “Okay, maybe rather than having higher protein, which comes very naturally to me, I gravitate towards kind of high protein foods, is I'm going to need to be very intentional, even though I'm in a cut to make me sure I'm meeting enough of those carbs. To make sure that I'm fueling my body in the way it needs to perform and help me be able to run these longer distances.”
Amber B 31:20
So that's awesome. So good. Last question for you: Is there anything that you would say to a friend who was thinking about joining Macros 101?
Rylie F 31:29
Just do it. That is plain and simple. I think there is really nothing to be lost and everything to be gained. I, for me personally, it just helped with a lot of the thinking, and the way that you have the program designed like it provides so many tools. It really breaks down all of the different levers that can be pulled, and whether it's someone like me that came in with a pretty good knowledge base or someone that has absolutely no understanding of what Macros even are, I think the way the program is laid out. Everyone can learn and there are very practical applications and of how to apply that and then the coaching calls and everything. Just having exposure to other people on similar journeys, as you or even very different journeys, I think there's just a lot of shared knowledge and experience that goes back and forth.
Amber B 32:33
It's awesome. So good. Any last thoughts that you want to make sure someone who's listening walks away with?
Rylie F 32:42
No, as I said, everyone is capable of more than they give themselves credit for so just really taking that first step is always the hardest but once you've been going for a while, it's very easy to find and continue building on that momentum and if for whatever reason there are giant curveballs in your life that bring things to a screeching halt, that is okay, and you'll just pick back up and keep going.
Amber B 33:11
That's really good. Riley, you've been amazing, and thank you so much for taking your time to share your journey and all the lessons that you've learned along the way. You're a rock star. Thanks for being here.
Rylie F 33:20
Awesome. Thank you, Amber,
Amber B 33:21
I hope that you took a lot away from that episode. I think if you were listening, there were some really salient points that Riley hit home, and I hope that you heard her ability to get back up after “failure.” I hope that you heard her ability to reframe that all-or-nothing thinking that we sometimes have that it has to look a certain way, and when life throws you curveballs, sometimes, we gotta be able to pivot. There's the meme that it's this big, loud pivot. I feel that sometimes with life, you have ideas of how life is, was turned out, or how it's going to be, and at some point, we have to be willing to pivot and adjust to what is thrown at us and not get into that all-or-nothing mentality that it has to be a certain way so I just thought those lessons that Riley shared were so so poignant, and I'm just really grateful for her coming on and sharing her story with you.
Amber B 34:16
And if you have not yet signed up for our free-five-day challenge coming up, what are you doing? Get signed up. It's free, we run it a couple of times a year, it's five days, and you are going to be taken through exercises and lessons that are going to help you along your journey just like you heard here with Riley, how she has been able to mentally grow, and that's impacted the physical results that she's gotten. We do a lot of that mental at beginning mental work inside the free five-day challenge. It's a lot of the things that are taken from MACROS 101, which is a paid program. I've taken it out, and I include it for free inside of this five-day challenge, so if you aren't registered, I highly recommend setting aside the time, get registered, set aside the time to come and join us because you're going to be amazed at the mental and physical progress that you can make in just a short weeks time so that's bicepsafterbabies.com/challenge to come to join us on August 23.
Amber B 35:13
That wraps up this episode of Biceps After Babies Radio. I'm Amber. Now go out and be strong because remember my friend, you can do anything.
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