Listen to Our Latest Episode on Biceps After Babies Radio:
394: The Real Causes of Overeating (And Practical Solutions That Work) with Coach Sarah | Best Of 2025 
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MACROS 101 is closed. Learn More HERE.
Biceps After Babies
Biceps After Babies
MACROS 101 is closed. Learn More HERE.
Freebies
Maybe you are here because you are motivated and ready to get started, but not quite ready to invest in a program yet. I totally get it! We are so committed to helping more women feel successful in their fitness journey that we have tons of free guides to get you started…all without having to pull out your credit card.
Select from the Categories Below
Macro Counting Guides
Getting started with counting macros
Totally new to macro counting? This 5-page guide will get your started with your first, necessary steps as well as some insider tips and tricks to set you up for success. Listen to podcast episode 2 for more information.
Counting MacrosStarter Kit
Ready to dive in? This start kit includes 4, loaded steps to get you started counting your macros so you can hit your goals! This kit is packed with content including how to include workouts with your macro counting and a macro grocery list.
How to Set/Calculate Your Macros
One of our most popular guides, this guide will take you through all the calculations needed to calculate your own macros as well as information you will need to make them custom to you and your life and your goals.
Macro-Friendly "Cheat" Sheet/Grocery List
Wish you knew what to buy that was “macro-friendly”. No worries! Our “cheatsheet”/grocery list runs through some of the staples you may find in most macro counter cupboards.
Alcohol Tracking Guide
Alcohol, the 4th macronutrient is not often addressed – but that doesn’t mean it “doesn’t count” or that it is straight forward to track. Our guide will help you navigate the best way (for you!) to track alcohol in your fitness journey
Reverse Diet Flowchart
Reversing is a pretty crazy concept that can be hard to wrap your head around! So, we took the basic question – “When do I need to reverse” and put it in visual form to help you answer the question for you journey and your goals. Listen to podcast episode number 9 for even more information
Low-Volume Foods Guide
Ready to bulk? This guide will be your BEST friend as you traverse the bulking waters and build that muscle! My low-volume foods guide provides you with a quick reference of foods that are more dense in calories so that you don’t feel like you are constantly stuffing your face to hit your goals. Check out episode 94 for my story on bulking if you’re curious and want to learn more.
Fitness Guides
Pull-Up Guide
Ready to conquer the ever-elusive and maybe even intimidating pull-up? We’ve got you covered with our 6-Weeks To Your First Pull-Up Guide! Even if you’re starting from ground zero, this is the perfect place to start.
Push Up Guide
Did you know there is a correct way to do push-ups that doesn’t strain your shoulders? Our push-up guide goes through the do’s and dont’s of the correct push-up to help keep your body safe.
Free At-Home Workout
No Gym? Tired of the same workouts? Mix it up with our At-Home Workout that allows you to create new workouts for every day of the week! All that is required is a deck of cards and some weights if you want to amp it up.
How To Lift Videos
Ready to start lifting heavier weights….but nervous you’re not doing it right? Amber’s how-to videos cover the most common moves and how to execute them correctly so that you can stay safe and get strong.
Other Health and Fitness Guides
Getting Started with Affirmations Guide
Affirmations are a GREAT way to change your mindset and create more conscious intention which then leads to better goals being set and met. Our guide will teach what an affirmation is, how to use them and some examples on how to get started. Listen to podcast episode 4 for more information
Goal Planning Guide
Goals. They get you places. Wondering how to get better at setting goals? Our Goal-Setting Planner and Guide will help you understand the power of setting better goals. Check out podcast episode 92 for more information and help.
What to Tell Yourself When You Get Discouraged
We all get discouraged! Check out my guide on questions you can ask yourself to get out of your rut and back on track. Also, check out episode 105 to have me walk you through it.
