I'm excited for you to listen to this coaching conversation from inside MACROS101 with Tiffany. She struggled with this idea that I think many will find relatable: That she’s a mess, and that she keeps trying and failing. In this coaching session, we redefined what success means, and how the principles of resistance and acceptance are tied to our happiness. We even touch on self-sabotage and reverse dieting. So without further ado, let’s jump in!
Find show notes at bicepsafterbabies.com/193
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- Macros 101 Coaching (2:47, 29:09)
- Redefining what success is (4:51, 8:35)
- Difference between self-sabotage and your body fighting back against starvation (12:24)
- The reverse process (16:11, 17:58)
- When we accept what is, then we now become powerful and can change it (21:19)
- Recognizing behaviors and identities (25:01, 27:06)
You're listening to Biceps After Babies Radio episode number 193.
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 0:48
Hey, hey, hey, welcome back to another episode of Biceps After Babies Radio. I'm your host Amber Brueseke and boy am I glad you are here. We have such a great episode today because it's another live coaching session. You guys seem to really like it when I put up these live coaching sessions that you can listen to and learn from. And so we're bringing back another one.
Amber B 1:10
Alright, so what do I have for you today, today is a coaching session with Tiffany, this was inside of MACROS 101. And the reason that I wanted to share this session in particular is because Tiffany struggled with something that I see a lot of people struggling in. And that is this idea that I'm a mess, I can't get this right, I keep trying and I keep failing. And you know, I have to get started with something and then I'm really excited that it spirals into self-sabotage and this the shame cycle and I just can't seem to figure it out. And I'm just like a hot mess. And I hear this from a lot of women a feeling that very same thing of, you know, finishing being very defeating. Because it's like you set these goals, you get excited. And then it's just time after time after time you get beaten down and not feeling successful. And who wants to keep doing something where it's like every time you get started with it, you don't feel successful. And so in this coaching session with Tiffany, we do a lot of things about how we can redefine success for her. We talk about self-sabotage and the difference between self-sabotage and physical needs of your body. That's it, this is a big difference. The difference between those two things, we talked about recognizing when a reverse is needed. So we talked about reverse dieting, and a little bit here. And this idea of resistance and acceptance and how these two principles are really tied to your happiness. So I'm excited for you to listen to this coaching conversation with Tiffany inside of MACROS 101.
Amber B 2:47
You get kind of a little insight or listen to what it's like to either get coached live inside of MACROS 101 or even just to sit and listen to other people get coached. Because for those of you who have been in MACROS 101, you know that there is immense value in sitting and listening to somebody else get coached. And that's one of the reasons I'm putting this on the podcast. Because when you listen to Tiffany, and you listen to her questions, and you listen to the coaching that I give her and the questions that I asked back to her, if you're really smart, what you can do is listen to those questions I'm asking and then answer them yourself and see what starts to come up. This is the beauty of the style of coaching and the different coaching methodology that I utilize. It is based on questions and it is based on you figuring out the answer. And you'll see that style and you'll see how I do it and how it provides so much clarity for Tiffany and how it can provide so much clarity for you, even if you're not the one getting coached. So Without further ado, let's hop into this live coaching session with Tiffany inside MACROS 101.
Amber B 3:54
Hey, Tiffany! How can I help?
Alright, so I don't really know how to word this either. I feel like I'm just kind of stuck in a hot mess. So I find myself going into the all-or-nothing mentality, which I know is like self-sabotage. But I'll get myself all psyched up, I'll get myself all like, Okay, I'm listening to the podcast, I listen to the coaching calls, I'll do the modules. And I get all you know, revved up, and then my consistency just bottoms out. And so then I get stuck in that self-sabotage of like, well, I'm not doing it right. So, you know, I'll try again on Monday or whatever. And so then, and then I get stuck in that cycle of shame of like, okay, this just isn't gonna work for me. So then I think, okay, maybe I should try something else. But then, you know, here we are six weeks later, and nothing's changed. And I'm just still in the cycle. So help me.
Amber B 4:51
Awesome, we can definitely help. A really great coaching call. And I don't know if you've listened to it yet. The one I did last week was last week. Okay, were you there? Yep. Okay, cool. So we talked about some really, like, really important things in that call. And one of the things that we talked about that I think is gonna really apply to you and your situation. And when we find ourselves in this cycle, that you so beautifully elaborate that everybody who's listening is like, Yeah, ha, ha, yeah, I've been there, too. I know exactly. What made me talk about that very, very common cycle is like, how do we break that cycle? And one of the ways that we break that cycle is by redefining what success is, and this is where we can kind of kick all nothing in the butt and say, like, No, I'm redefining what success is in a way that allows you to get started on that success path. I think about it in terms of like a merry-go-round, where it's like, oftentimes, we just want the merry-go-round to be like flying and like jumping on and like riding the merry-go-round. But we have to recognize that sometimes we have to start with just stepping, doing like the first steps of pushing it before we can build up enough momentum to like hop on the thing. And that's where it's like we redefine success. It's like, what are those very first set little steps that we need to take that we can start to build up that momentum? And so I'm curious if you realized, in the past, what was your definition of success then?
Well, in the past, I did a weight loss program that I lost, like 40 pounds on, I did Optavia. But I think in that program, I gained some toxic thinking of the all or like, it was really all or nothing for me. I'm like, either on the program, or I'm off the program. And so for me, I know that I have this all or nothing. And so I've really enjoyed being able to say, okay, like, I can still have treats like in moderation or like we were talking about with a couple other people you were coaching, where it was like, Okay, I'm going to intentionally choose to have this thing. My problem is, I give myself leeway. I think more than I really would want to, but I'll justify and say, Well, I don't like right now I'm getting over feeling sick. So it's like, okay, well, I don't feel good. So I'm going to get a milkshake because it will help my throat feel better. Or oh, we're going last week, we went on vacation, okay, we're on vacation. So like, I'll just justify a lot and give myself a lot of leeway because I enjoy that because it's not this all or nothing. It's not as restrictive as before. But I'm, I don't know, I'm not finding that middle ground. Like it's either. I'm still an all-or-nothing. So I'm having a really hard time giving myself the leeway. And some things I can do if I plan ahead, like we were talking about, but I find myself just stretching more and more. And I don't know if my numbers are where they're optimized. I don't know if I'm just too restricted. And so maybe, I don't know, and then I start to think I don't know what I'm doing. I'm not doing it right, so I shouldn't even do it.
Amber B 7:50
Yes. Okay. Those are all really good things. And you didn't answer my question. So my job as a coach is to notice that the push a little bit harder because you kind of I think I know the answer, but I want to hear you say it, you kind of tiptoed around it. So I'm gonna tell you what my question was again. My question was: How have you been defining success in the past? And in the past I mean, like this past week, not like four years ago, like the definition of you because you told me you haven't been successful. Right? So I want to know what you are defining as success.
I'm probably, you know, eating healthy, tracking what I'm eating and not going over my calories and protein and earning you know, I mean, like hitting my numbers would be.
Amber B 8:35
There you go. Yeah, that's what you were tiptoeing around and that's what I thought. So this is very, very common Tiffany and I know that you realize this, I'm not going to tell you anything that you don't already know. But and for all of you guys, like, that's great that you're not learning anything new, but like you're going to integrate some of this stuff, like you're gonna hear me say things over and over and be like, Why does Amber keep saying that it's because it's finally gonna land someday. And like, when it lands and it lands, and you're like, Okay, I really get that now. And what I'm going to say to you is, this is very a common occurrence for people who come from very restrictive diet in the past, and I put up to be it and what as one of those where it's very, like you said, it's very black and white, you know, when you're on the program. And you know, when you're not on the program, you know, when you're following the rules, and you know, when you're not following the rules, and it has created this pattern of like, this is the way that it has to be done. If I don't do it this way, then I'm terrible. And I'm awful and like, off the wagon, and it's created this mentality into and so often, when people have that experience in the past, they bring that with them into macro counting. And that's where I talk about this identity in the macro dieter of somebody who has now taken that same mentality. And yes, they're like, oh, there's like some freedom in here that I haven't experienced in the past. But at the end of the day, they still are defining success in the way that they've done it before, which is very black and white. If I hit my macros, then I'm successful. And if I don't hit my macros, I'm not. And so that's what has, it's kind of seeping into this experience as well. And it's tainting the experience because you're just, it's the same costume, it's like the same. It's like the same Wolf, it's now a sheep's costume that hasn't really changed enough. And so we can see that and start to recognize, oh, okay, so that's what I'm doing. And that's why this all or nothing is rearing its head again, is because we haven't actually gotten to the root of it, we have put a costume on the wolf, but it's still the wolf. And so recognizing that as we can move away, and as we can create a new definition of success, it's going to help you break the cycle, going to help you break this all or nothing cycle, this feeling of guilt and shame and stuff that you're going through. And so we can say, I've been defining success, as you know, hitting my macros, that's been my definition of success. Could I change that definition of success moving forward into a way that I actually can pitch and feel like I can attain and feel like I can do it consistently, in a way that we can, like, I like the merry-go-round start to build some momentum. Okay, so what could that be for you? What could be a definition of success that feels attainable, it feels within reach for you?
Well, on the days that I'm mentally there, and like doing it, I can hit my calories, and I can hit my numbers, and I feel really good. I just ended up hitting a speed bump. And it depends on if it's like three days in, or sometimes it's been 12 days, and you want to be like it's never the same, but I'll hit the speed bump, and then it ends up. Sometimes it throws me off really fast. And sometimes it's like a gradual falling off, you know, and you're like gripping on with your fingertips. So again, that makes me go back to I don't know if my numbers are in the optimized spot.
Amber B 11:51
Okay. What are your numbers? Let's go there.
So right now, I'm at 1244 calories. And I think I'm at 110 grams of protein, which I can hit because I've been starting to plan ahead, and that's super helpful. But I don't know if my calories are too low. I don't work out. I want to start implementing that. But again, I start to think, Okay, do I need to wait, how many weeks? Do I wait till I start working out? So I get caught up in the like, what should I be doing? And then I just like to stall out? Because I'm like, I don't know if I'm doing this right?
Amber B 12:24
Yes, good. Okay. So I think we need to have a conversation, not just for you, but for everybody who's listening, of the difference between self-sabotage and your body, fighting back against starvation. Okay, so sometimes I think the awareness around self-sabotage is really powerful for a lot of people. And it helps like reduce a lot of the shame that they feel like it was a moral failing that they haven't been able to stick to something in the past and recognizing that there's other stuff that's beneath the surface, that it's not just like that they suck or that they can't do it, or that they don't have enough motivation. And that can be really beneficial. And then I think there's this point where, when we recognize we start to self-sabotage, we start labeling everything self-sabotage, not recognizing that there are physical, our bodies created in a way to resist starvation. And so recognizing that sometimes things that we're labeling as self-sabotage, an inability to stick to something an inability to like, you know, hold on to things is not necessarily self-sabotage, but our body fighting back against stealing, not being fueled well enough. And knowing that distinction is really important because if we try to solve our body not being fueled well enough with mental work, it's not going to actually solve the problem because that's not the problem. The problem is that your body is feeling under fuel and it's gonna fight back as much as it can to be able to get it feeling fueled. From somebody do you have any awareness of how many calories you were eating on Optavia?
Yeah, on Optavia it was way low. I mean, that's typically 500 or 800 calories. Yeah, it's really low. Yeah. Which is why I'm like, Well, I needed more than that when I lost 40 pounds. So I've got to be like, it's still more, you know?
Amber B 14:12
Yes. Okay. But you also now have an awareness and understanding that you probably didn't before about metabolic adaptation.
Amber B 14:20
Okay. And so for most people who are coming from that path of restrictive dieting, trying to even stay at 1200 calories versus like, you know, five or more than you're eating before, it's still not a fueled state for your body. And having been in that stress response for so long of not being fed, it's very normal for your body to keep fighting back. And for it to be working against you in not being able to stick to something. Have you done a reverse yet?
No, we'll see, and here's my question: I haven't, it's been like four years since I did Optavia.
Amber B 14:52
Okay, and then what happened in between there?
What was that?
Amber B 14:55
What happened in between there?
I maintained my weight for about two or three years. And then last year, when COVID hit, we moved right when COVID hit. And so and then later that year, my husband had a big faith transition, which was super stressful in our marriage. And so we've just had a year of like, really high stress. So I ended up putting on all of the weight that I lost during Optavia. Yeah. And then I found your programming, I was like, Oh, good, I can finally get this off. So, I didn't know I didn't think I should do a reverse, because I'd already been eating like way access for the last year, you know,
Amber B 15:28
Do you have any concept of when you were maintaining about how many calories you were eating?
No. And that's, so I started cutting when I was doing the five-day Challenge or whatever with you. And then when we started MACROS 101, I was like, Well, I'm already cutting. So I don't want to track what I would normally eat, because then I'll go into that all or nothing and like, eat whatever, I'm just gonna go get a hamburger and whatever, because I can. And so I didn't ever really track normal because I don't really know what normal is like, I'm either restricting, or I'm like, why not restricting? And so I never I don't know. I have no idea. I don't know how to figure that out.
Amber B 16:04
Yeah, I do. That's good. Did you hear?
That's why I needed the coaching call. Thank you.
Amber B 16:11
I know it. Yeah. Okay. So yes, reverse? Yes, reverse. Okay. So what is happening here. And we need to do this out, but what I think is happening here is simply that, like, we have never, and this is very common, because people are like, but I was overeating for so long. Like I was overeating. And so then of course, I should go into a cut without recognizing that if you have never gone through that reverse process, and you just go from under eating to overeating. It's not the same, like your metabolism, like, that's why you gained it because for most people, it's like, yeah, I'm eating 800 calories, then maybe when you're maintaining it, you're eating 1100 calories or something like that. And then when you start eating 1700 calories, yeah, of course, you're going to gain weight. But it doesn't mean that your metabolism has actually repaired that you've actually like sort of burning more calories, like, it becomes this vicious process so that when you then go back down to 1200, you're still not creating a caloric deficit, because we haven't actually taken that time to like, get your calories up. And so recognizing it and understanding that again, it's like this is not it isn't always self-sabotage, guys, it's like sometimes it's your body trying to tell you, hey, I need more food. And so for people who have this, or struggle with going into the reverse mentally, the thing I want you to consider Tiffany is that you have already been eating more calories than 1200 in the past seven weeks.
Oh, yeah, for sure.
Amber B 17:45
Because if you're eating, if you're going through like binges, or you're going through periods of overeating like your average caloric intake is higher than 1200.
Oh, yeah, for sure. Which is why I didn't think I needed to reverse cuz I'm like, Well, I'm already eating, like crap.
Amber B 17:58
So yes, but here's what the difference is, is it is different when you're doing it intentionally. It is different mentally. And it is different physically when you're doing it intentionally. And so moving in that direction. I think a reverse is absolutely the next step for you. I think it's going to mentally help you to be able to get on track. It's going to help you to be able to distinguish between like the physical manifestations of not feeling your body versus like the self-sabotage. I don't think this is a self-sabotage thing. I think this is your body fighting back.
Okay, because I have no idea what my metabolism normally is like, I literally have no idea
Amber B 18:39
Right and that is why we need to find it.
So then do you just reverse up until you start gaining and then you know?
Amber B 18:48
So I definitely go through the reverse modules, because I'm gonna walk you through all about that
I don't even look at those because I was like, I got to be in a cut.
Amber B 18:54
I know, I know. So it's, you know, it's a new trajectory. But essentially, what we're going to do is we're going to start adding from where you are, and where you have been is likely not 1200 calories. So I would start you a little bit higher than that, I would start you at like, 1400-1500 calories
And then reverse up from there?
Amber B 19:15
And you're intentionally eating that every day. And what you're going to start to notice is that those swings that you felt like restrict, binge, restrict, binge are going to get lower, and lower, and lower and lower as you start to intentionally eat more calories every single day. So your body is going to start to feel fueled, and you're going to see those pendulum swings start to even out and kind of start to settle down. And what you're going to find for the first time in your life is where that was your set point, like where your tablet was at, how many you're actually burning, how much food that you can actually get be, like, eat and maintain your weight. And from there, you're gonna be able to make much better decisions about how to get this weight off in the future. And I know if you're like most, you want it off as fast as possible. Yeah. And so anyway,
When I figured my cut, I was like taking it as extreme as I could.
Amber B 20:06
Exactly. And isn't it ironic that by doing that it's actually made it slower?
Yeah, for sure,
right. Well, I can if I'm like white-knuckled because I learned how to white-knuckle. I did Yeah, right.
Amber B 20:19
Yeah. But then here we are. Well, it doesn't actually work long term.
Question for you on the timeline, I know typically like from what I heard from you in your modules when you reverse, reverse-up and you maintain for as long as you are cutting. I don’t know what to do in this case where it’s been all over the place like what would you recommend?
Amber B 20:41
Yeah, typically I say at least two to three months of maintenance,
okay, after I reverse up
Amber B 20:48
And may need to be longer, sometimes it needs to be longer. But I usually say start with two, three months. So we can do a trial cut and see how your body responds. And then based on that we can either go into a cut or have a little bit longer at maintenance. But yeah, for those of you who have, like, I've been cutting my whole life, what am I gonna like to spend four years on maintenance? Like, no, typically I say, let's start with two to three months. It may need to be longer, but that's a good place to start. And then we can see how your body responds.
You're saying I need to go buy new pants, then fine.
Amber B 21:19
Yeah, well, and this brings us full circle to what I said earlier in the call, which is that unhappiness comes from a resistance of what is to the degree that which you resist what is the degree that you're going to be unhappy. And so what it is is like the size your body is right now. And it's not good, it's not bad. It's just like, This is what is and you can either resist it, or you can accept it and then the moment that you accept what is becomes the moment that you can start to change it. And so often we think it's the opposite way around. We think if I hate it, if I ignore it, if I don't buy the clothes, if I don't go up in size like that, it's gonna somehow go away. And the opposite is actually the reality is like when you accept what is because it's not a change your body size not gonna change by like what you think about it. It's like not going to like, Oh, you want me to be a size six, okay, I'm going to be a size six today. What happens is like when we accept what is, then we now become powerful and can change it.
I just thought if I could cut and like figure it out, I'm like, I'm going to figure this out, then then I'll be in the pants that don't fit me that are in the closet, you know,
Amber B 22:22
You are and you are figuring out. Okay, this is uh,
Amber B 22:26
Hold on, hold on, this is important. This is you figuring it out. And this is what I said earlier in the call where I said your job is to set the goal and why you want to hit the goal and then release what it looks like to get there. This is you figuring it out. It's just not the way they thought it was going to be. They figured it out and here's it, it rarely is.
Okay. Thanks. What about introducing exercise where I'm not an exerciser, but I'd like to get there because ultimately my goal is to lose body fat and also gain muscle. But I'm not an exerciser. So if I'm going into a reverse and then maintenance, like doing maintenance at what point would you say it's okay to start introducing the exercise?
Amber B 23:12
Today. And we're gonna shift that because I am not an exerciser is an identity. And when an identity is something that is permanent and unchangeable. And that has changed. You don't currently exercise yet. You see how when I shift from I'm not an exerciser to I don't currently exercise yet that gives you more power and control and like what happens next? Yeah, so I always say like, whatever you say after the words I end is very powerful. Be careful what you say after that. I am a procrastinator. I am type A. I am, what a dieter, I like whatever you say after that is really, really important. So make sure that it's aligned with what you want to create. So, we change. I am not an exerciser to I don't currently exercise, but I could in the future. And I could start that today. So to answer your question today, you can start that, absolutely. And start that today. Now, I will encourage you to make sure that we are not bringing the all or nothing mentality into exercise as well. And so we start with a very slow like Larry, okay, so it's like, I don't want you to go from zero exercise to like, five days a week, an hour in the gym, you know, five mile run on Saturday. Okay, so think I, the word I'm going to use for you that I want you to remind yourself of is titration. How to titrate it starts out slow, like maybe today is like you do a 10-minute walk. Okay, and now guess what you do that 10-minute walk and now you're an exerciser. That's amazing how that happens. Okay, one little shift, and now you're an exerciser, okay? And that can be a powerful identity for you to hold.
Amber B 25:01
So here's a trick for you guys to use and your own coaching. So I want to pass on as much coaching information as I can to you guys, is that whatever you say, as an identity is actually a pyramid. I don't know where it is. It's in my PowerPoint somewhere. But there's a pyramid and at the very top is the identity it is the deepest, the most unchanging part of who we are. Below that are things like beliefs. Below that are things like actions, skills, capabilities, things like that. If we hold an identity that doesn't align with the goals that we want to set, like for example, for Tiffany, I am not an exerciser, that's not an identity that aligns with the goals that you have set. Correct? Correct. So that's something that we want to bring down those they're called logical levels, we want to bring down a lot of levels. So what we can do is we can shift it from I'm not an exerciser to I don't currently exercise yet see how that's a behavior, non identity, behaviors are much more easily change than identities are, right. And so if anything, if we find any identities that aren't aligned with the goals that we want to set, what we can do is we can bring them down to logical levels and create them from an identity to a behavior. I haven't exercised yet. Now, on the converse, anything that we want to move is any identity that would be helpful for us to be able to achieve the goal. So in your case, I am an exerciser, right, we can take it from a I go for a five-minute walk, which is a behavior or an action, and we can move it into an identity, which now makes me an exerciser. So do you see what I do that we can do? We can move down to logical levels of identities that don't support the results we want to upgrade, we can move up the logical levels for identities that we want to hold on to. That's something that you guys can do for yourself in your own life, I've started to recognize behaviors and identities and create and move up or down versus are those things that are going to be supportive of the goals that you have set for yourself.
Would that be the same as saying something like, I'm addicted to food? Or am I addicted to sugar?
Amber B 27:06
Yes, yes. Because see, it's like that I am, it's an identity. Or like, I am an addict, right? So that's like an identity versus like, I feel addiction to food, or I overeat a lot. Those are behaviors and many behaviors are more easily changed than identity. Okay, so by saying like, this is my identity, it creates an unchangeable -ness to it. I'm a perfectionist. So with it, I'm just a perfectionist. Like it's unchangeable. Whereas when we say like, I have perfectionistic tendencies, it's like it already feels like you already say that. It already feels like oh, yes, I default to that. But it doesn't mean I always will in the future. Whereas an identity is more unchanging. So we can use that to our advantage in what identities we choose to hold, and what identities we can move down the logical levels into more behaviors.
Okay. Okay, one more question for you. So if I start exercising small titrations, I become an exerciser. Yes. But I'm reversing. What if I, this is so dumb, but what if I start losing weight? But because I'm exercising but then I'm like reversing up, what do I do?
Amber B 28:23
Keep going, to keep adding calories.
So that I'm not losing weight?
Amber B 28:30
Okay, I know it goes against everything that you feel in your body right now.
Yeah, I'm gonna go binge the reversing module. I have no idea what to do.
Amber B 28:42
Yeah, that'll help you. You know, knowledge is really powerful in helping to calm some of those fears, but they're still going to come up, and that's okay. We can still walk you through all of that stuff. But that knowledge is gonna be really powerful for you to understand, like what's coming and things to expect, because there are just general mile markers that are to expect during the reverse that I walked in those modules.
Amber B 29:06
Sounds good. Thank you.
Amber B 29:09
What did you think? If you're like most you probably got something out of that coaching conversation that maybe you didn't even know that you had a question about, or you didn't even know that you're wondering about. And to me, that is the value of group coaching is being able to hear other people ask questions that you didn't really think to ask yourself, but when you hear the answer, you realize that's what you needed all along. So I hope that you got something out of this coaching episode. If you are interested in getting coached by me inside of MACROS 101, go to bicepsafterbabies.com/waitlist to get on the interest list for MACROS 101. We will be opening doors for our spring session shortly. And we have a lot of fun things happening leading up to that opening of doors including Confidence In Your Numbers that I talked about at the beginning of the podcast. So if you want to get started now and you're like, I want to start now Amber, I don't want to wait until the end of March when MACROS 101 opens. I highly recommend Confidence In Your Numbers. If you're a heck yes for MACROS 101 , Confidence In Your Numbers is a no-brainer, because we allow you to apply what you pay towards Confidence In Your Numbers to MACROS 101. And we're doing something special this year that we've never done before. We're giving you something special tomorrow during the live class. So if you are heck yes and you want to come in MACROS 101 you want to get coached like I did with Tiffany on this episode. Go to bicepsafterbabies.com/confidence to get into Confidence In Your Numbers and be able to apply that into MACROS 101.
Amber B 30:50
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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