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Have you ever felt like everything is stacked against you? In this episode, I dive into a real and honest coaching session with Ana, a mom navigating the chaos of life, chronic stress, and self-doubt. If you’ve ever caught yourself thinking, “My body is broken,” or comparing yourself to a past version of you, this episode is for you. I help Ana reframe self-care, let go of perfectionism, and find the balance between showing up for herself and giving herself grace. You’ll walk away with powerful mindset shifts to help you approach fitness, motherhood, and life with more clarity and confidence.

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I cannot believe it's DAY 5 already! I'm so proud of all of you for making it to the end of the week...now let's finish strong together!

At the core of everything—beyond your environment, behaviors, skills, and beliefs—is who you are. 

Your identity shapes every decision you make, whether you realize it or not. If you see yourself as someone who always struggles with weight loss, your actions will reinforce that. 

But when you shift your identity to I am someone who follows through, I am someone who prioritizes my health, I am an athlete—your choices start to align with that new identity automatically. 

This is the secret to lasting transformation: when healthy habits aren’t just something you do, but part of who you are. And that’s exactly what we’re uncovering today during our live Transformation Training.

My signature program, MACROS 101 + Coaching is Now open! But only for a limited time! Learn more at www.bicepsafterbabies.com/join

You can have the right environment, the right behaviors, and even the right skills—but if your beliefs don’t support your goals, you’ll constantly self-sabotage. 

What you believe about yourself, about food, about weight loss matters because your actions will always align with your deepest beliefs. If you believe you’re someone who always falls off the wagon, guess what? You will. 

But if you believe you’re capable, resilient, and worthy of success, your actions will start to reflect that. 

This is the real work of transformation—shifting the beliefs that have been holding you back. And that’s exactly what we’re diving into today during our live Transformation Training.

My signature program, MACROS 101 + Coaching is Now open! But only for a limited time! Learn more at www.bicepsafterbabies.com/join

You can have the perfect environment and the right behaviors in place, but if you don’t have the skills to back them up, it’s like trying to navigate in the dark. 

That’s where macro counting steps in—it’s the game-changer that takes the guesswork out of nutrition and helps you figure out exactly how much protein, carbs, and fat your body needs to see real results. 

Trust me, once you master this skill, you’ll wonder how you ever did without it. And that’s why, today during our live Transformation Training, I’m introducing the skill of macro counting..

My signature program, MACROS 101 + Coaching is Now open! But only for a limited time! Learn more at www.bicepsafterbabies.com/join

You can have the best intentions, the perfect plan, and all the motivation in the world—but if your daily behaviors don’t align with your goal, you’ll keep spinning your wheels. 

When it comes to fat loss, it’s not about guessing, hoping, or crossing your fingers that the scale moves—it’s about consistently creating a caloric deficit. That doesn’t mean starving yourself or cutting out foods you love, but it does mean being intentional about your choices. 

Because at the end of the day, results don’t come from what you know, they come from what you do. And if you’re ready to make sure your actions match your goals, that’s exactly what we’re diving into today during our live Transformation Training.

You can still join this challenge; it's not too late! Go to www.bicepsafterbabies.com/challenge

My signature program, MACROS 101 + Coaching is Now open! But only for a limited time! Learn more at www.bicepsafterbabies.com/join

You’ve probably heard the saying, you are the average of the five people you spend the most time with—but have you ever stopped to think about how your environment is shaping your success (or keeping you stuck)? 

The truth is, no matter how much willpower you have, if your surroundings aren’t supporting your goals, you’re making things way harder than they need to be. 

That’s why, today during our live Transformation Training, I’ll be teaching about how to optimize your environment to support your goals.

You can join the FREE challenge at www.bicepsafterbabies.com/challenge

My signature program, MACROS 101 + Coaching is Now open! But only for a limited time! Learn more at www.bicepsafterbabies.com/join

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“Why does the number on the scale have so much power over us?” In this episode, I explore a challenge many of us face—the scale and the emotional rollercoaster it creates in our fitness journey. I’ll explain how our attachment to that number can derail our progress and lead to emotional highs and lows. You’ll learn why obsessing over the scale can be more damaging than we often realize, and why simply throwing it away isn’t always the answer. Instead, I’ll share how to detach from the scale emotionally and find more empowering ways to track your progress. If the scale has left you feeling frustrated or defeated, this episode is for you—let’s change the way we approach it.

Find show notes at bicepsafterbabies.com/359

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In this episode, we’re diving into the essential connection between macros and mindset—because you can’t have one without the other. While many focus purely on strategy, like tracking macros and structuring workouts, real transformation happens when mindset and tools come together. I’ll break down why how you approach macro counting matters just as much as the numbers themselves. Plus, we’ll explore key mindset shifts that drive consistency, break the cycle of self-sabotage, and create lasting change. If you’ve ever felt stuck in a start-and-stop pattern or wondered whether to prioritize mindset or strategy, this episode will bring the clarity you need. Tune in to discover how to leverage both for sustainable success!

Find show notes at bicepsafterbabies.com/358
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Links:

Episode 305 Learning To Love, Accept, and Respect Yourself with Dr. Jennifer Finlayson-Fife

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In today’s episode, we explore the ripple effect of macro counting with Anna, a MACROS 101 alumna whose story highlights how this journey extends beyond nutrition and fitness. Anna shares how macro counting helped her rediscover herself after feeling lost in her identity post-motherhood. Through MACROS 101, Anna learned to approach her goals with kindness, intention, and empowerment. She discusses overcoming people-pleasing tendencies, trusting her body, and creating sustainable, lasting habits that fit her lifestyle. If you’ve ever struggled with saying no, maintaining an identity outside of motherhood, or finding long-term solutions, Anna’s inspiring journey offers hope and actionable insights. Tune in to hear how transformation is possible when you shift from quick fixes to sustainable habits.

Find show notes at bicepsafterbabies.com/357
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January may be nearing its end, but it's already been full of incredible stories and Robyn Conley Downs is no exception! On the podcast, I am joined by Robyn, MEd, Founder & Editor in Chief of Real Food Whole Life, who's passionate about making healthy living simple, sustainable, and doable for everyone. Her "protein-forward" recipes are a game-changer for busy families.

In this episode, we talk about habits, Robyn's macro-counting journey, and the unique approach that led to her long-term success. If you've ever felt overwhelmed by trying to do it all or frustrated by a lack of progress, this conversation is full of relatable insights and practical tips. Don't miss Robyn's inspiring story and advice to help you embrace a healthier, more enjoyable lifestyle this year!

Find show notes at bicepsafterbabies.com/356
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Links:
Robyn Conley Downs' Website and Instagram
The Book The Feel Good Effect  https://realfoodwholelife.com/fgebook/
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