Biceps After Babies Radio

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In today's episode, we're bringing back the "I Did It" series with a bang. Get ready to be inspired and motivated by the amazing transformations of our MACROS 101 alumni. We're featuring women from all walks of life—different ages, health conditions, and family situations—who've crushed it on their weight loss journeys.

First up, we have the lovely Ashley Spontarelli. She's here to dish on the mental challenges of reverse dieting and how sticking with it can lead to some incredible changes. We'll dive into what reverse dieting is all about—it's like a secret weapon for long-term weight loss that often gets overlooked or misunderstood. Trust me, you won't want to miss this episode!

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Links:
Episode 266 The 4 Phases Of Macro Counting (Cut, Reverse Diet, Maintenance, and Bulk)
Episode 170 How Eating Less Makes You Weigh More (Reverse Dieting is The Answer)
Episode 9 How To Know When To Reverse Diet
Episode 42 4 Mistakes Made In A Reverse Diet
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Get ready to be amazed by today’s podcast with Dr. Alyssa Olenick, a Ph.D. in Exercise Physiology and an expert in Exercise, Metabolism, and Female Physiology. Dr. Olenick is not only a weight lifter and ultra/trail runner but also a hybrid athlete and coach. We delve into the balance between cardio and weightlifting, uncovering their unique benefits and how they train different energy systems. Whether you're training for a 50-miler, gearing up for a powerlifting competition, or just want to keep up with your grandkids, this episode is packed with insights to help you build a well-rounded fitness program. Let’s dive in!

Find show notes at bicepsafterbabies.com/326
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Links:
Dr. Alyssa’s Instagram, YouTube and Website
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I have another fantastic guest joining the podcast today. Please welcome my friend Amanda Schaefer, a Mental Skills Performance Coach who specializes in helping kids, especially athletes, build confidence and perform at their best. Amanda emphasizes the importance of building resilience in children, teaching them that seeking universal approval is neither realistic nor necessary for their happiness and self-worth. She shares practical strategies, personal anecdotes, and expert insights on fostering a healthy self-image, encouraging authentic self-expression, and navigating social pressures. Tune in to learn how to raise confident, well-adjusted children who are comfortable in their own skin and ready to face the world with unwavering confidence.

Find show notes at bicepsafterbabies.com/325
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Links:
https://www.fearlesswarriorprogram.com/ctcc
https://www.facebook.com/fearlessfastpitchmentaltraining
https://www.instagram.com/fearlessfastpitch/
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For today's podcast, I'm featuring one of the hottest topics from my signature program, MACROS 101. Many women find themselves struggling with maintaining consistency in their macro-counting and fitness journey, especially when the weekend rolls around. In this episode, I'll share some game-changing tips that I give my clients in MACROS 101 to help you stay on track and enjoy your weekends without sabotaging your progress. Let's dive in and make those weekends work for you!

Find show notes at bicepsafterbabies.com/324
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Links:
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Today’s podcast is a RANT episode with two of my favorite people, Heidi Bollard and Natalie Dulaney from Butter Your Macros. We dive deep into candid conversations about common challenges in fitness journeys. Drawing from our extensive coaching experience, we share valuable insights and patterns we’ve observed over the years. While the discussion is broad and not directed at anyone in particular, it offers moments of self-reflection that could be a game-changer for your journey. Tune in for an enlightening and thought-provoking episode!

Find show notes at bicepsafterbabies.com/323
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Links:
Butter Your Macros Instagram, Podcast
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Here’s another coaching session from my signature program, MACROS 101. Occasionally, I share these coaching calls on the podcast to showcase my coaching style and provide a glimpse of what you can expect when you join MACROS 101. In this episode, I coach Kim through overcoming self-sabotaging behaviors, addressing the root of her struggles, and aligning her weekends with her goals. Let’s dive in!

Find show notes at bicepsafterbabies.com/322
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Links:
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Joining me on the podcast is Heidi Powell, the ultimate female force. As a trainer, transformation specialist, mother of four, savvy businesswoman and entrepreneur, author, nutrition enthusiast, and overall health guru, Heidi brings a wealth of expertise. In this episode, we explore how to build integrity with yourself, the journey of self-love, and balancing a busy life with motherhood, business, health, and fitness. Heidi's insights are sure to shift your perspective on your fitness journey and self-view. Whether you’re aiming for personal growth or professional success, her guidance will empower you to stay true to yourself and achieve your goals. Tune in for an inspiring journey towards a more authentic and fulfilling life.

Find show notes at bicepsafterbabies.com/321
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Links:
Heidi Powell’s Instagram, Podcast, Show Up Fit App
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This episode holds a special place in my heart as I have the honor of interviewing someone I deeply admire and consider a personal hero. Join us as we explore the incredible journey of Tia-Clair Toomey-Orr, renowned as 'The Fittest Woman on Earth.' Learn firsthand about her approach to setting and surpassing formidable goals, as she opens up about the insights, obstacles, and victories from her extraordinary path as an elite athlete. Tune in for an insightful discussion on the mindset and tactics driving her unmatched achievements, both in the realm of fitness and beyond.

Find show notes at bicepsafterbabies.com/320
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Links:
Tia-Clair Toomey-Orr's Instagram, Website, YouTube
Get a copy of the book The Heart Is the Strongest Muscle
E-Books
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I'm happy to be back! You might be wondering why there haven't been any podcast episodes for the past 2 months. In today's episode, I'll talk about why taking breaks, resting, and taking care of yourself are so important. I hope you feel inspired and get some useful tips for adding more rest into your life. Thank you for your kind messages. Let’s dive in!

Find show notes at bicepsafterbabies.com/319
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The doors to MACROS 101 are open - but only through Thursday, March 7th. 

Today, I was joined by a panel of 5 incredible women who have joined my program and applied it to their journey. Come hear stories about pregnancy, menopause, unsupportive families and more and determine if you are a good fit for MACROS 101 

Learn more at www.bicepsafterbabies.com/join

It's Time! The doors to MACROS 101 are finally open, and it'll be the only time this year! 

If you are ready to stop the vicious cycle, remove the diet drama, and get results that LAST, then come join us inside MACROS 101. 

Information at www.bicepsafterbabies.com/join