Special guest Amber Brueseke! Amber is a wife, mom of four (ages 8-15), and a former RN who founded Biceps After Babies because she believes that being a mom doesn’t have to mean your fittest days are behind you. What started as a little Instagram account to share her fitness journey online has become a business focused on empowering women to achieve. Her signature coaching program MACROS 101 has helped over 4,000 women use the tool of macro counting to build a nutrition plan that’s both effective and enjoyable. Amber loves chocolate and peanut butter (preferably together), lifting heavy weights at CrossFit, and hanging out at the beach with her family. Recently, Amber created a Transformational Fitness Coach certification that teaches other health and fitness coaches how to improve client results by getting to the root of their problem. This is the program that Annie Collins and I went through to learn her coaching methodology so that we could learn how to help women get awesome results too! Amber is also the creator of Biceps After Babies radio - her podcast that has over 3 million downloads. She is an overall super awesome and inspirational lady and we are SO excited to have her on the podcast today We discuss - coaching and teaching  The difference between training and exercise Common myths about exercise A good place for beginners to start with exercise ....and so much more! This was a really great interview! You can find Amber @bicepesafterbabies or her podcast  Biceps After Babies Radio https://open.spotify.com/show/4aPg5umkfE1LA9Xn8rsbBW?si=ddf1854a7bce44dc If you liked this episode please share it!! You can contact us @themacrosuniverse or [email protected] Annie Collins @macrosdetective Anne Miller @rethinkingfitnesswithanne

Random Fact St. Patrick's Day celebrates the life of Saint Patrick—the patron saint of Ireland. He was credited with bringing Christianity to Ireland. St. Patrick's Day takes place on March 17 each year because St. Patrick's death is believed to have been on March 17, 461 The odds of finding a four-leaf clover are about are 1 in every 10000 St Patrick used a shamrock to teach the pagans about the Holy Trinity. The Shamrock is now the official flower of Ireland St Patrick’s Day was originally blue: during the Irish Rebellion of 1798, an uprising against British rule in Ireland, Irish soldiers wore full green uniforms on March 17 to make a political statement. As a result, the shift from blue to green happen Today we discuss What is mobility and why is it important? Benefits of mobility exercises? Types of mobility exercises? What is recovery and why is it important? Types of recovery  Foam rolling Gentle stretching Low-intensity cycling Swimming Trigger point release Walking Yoga Benefits of recovery exercises? Soreness & DOMS. What is it and why do we care? Thanks for listening! If you are enjoying the podcast please leave us a rating a review or share it with a friend or family member. You can find us @themacrosuniverse Annie Collins @macrosdetective Anne Miller @rethinkingfitnesswithanne

Cardio Heart Rate Zone  (220-age) to find Max heart rate zone Zone 1: Very Light 50-60% Zone 2: Light 60-70% Zone 3 : Moderate 70-80% Zone 4: Hard 80-90% Zone 5 Max 90-100% Benefits of cardio HITT & LISS Strength training  Benefits of strength training  Types of Strength Muscle Endurance Training: this is where you are lifting at a higher volume with lighter weights. Group fitness classes like body pump and barbell fits into this category. The goal is to help the body build up tolerance and strength. Circuit Training: involves endurance training, resistance training, high-intensity aerobics, and exercises performed in a circuit. It targets strength building and muscular endurance. Hypertrophy Training: this is what most people think of when it comes to strength training. Hypertrophy means an increase and growth of muscle cells. So hypertrophy training is a targeted strength training focused on growing, toning and building muscle definition on areas such as your thighs, calves, biceps, and back. Max Strength Training: unlike endurance training where it’s higher reps and lighter weights, max strength training focuses on lower reps and higher weights, where you drop repetitions down to about 3–6 reps and increase the amount of weight you’re lifting. This type of training is more common in intermediate to advanced lifters. Explosive Power Training: designed for advanced lifters, explosive power training involves training at maximum intensity for short periods of time. Explosive exercises use large muscle movements such as squats, power cleans, weighted or unweighted vertical jumps, heavy ball throw, and hill sprints. Examples of explosive power training are Olympic powerlifting and CrossFit. Most effective workouts for weight loss If you found this podcast helpful-  please share it with a friend you can connect with us @themacrosuniverse Annie Collins @macrosdetective Anne Miller @rethinkingfitnesswithanne 

 Random Fact of the day Grab a tennis ball and squeeze it tightly: that’s how hard the beating heart works to pump blood. During an average lifetime, the heart will pump nearly 1.5 million barrels of blood—enough to fill 200 train tank cars “Atrium” is Latin for “entrance hall,” and “ventricle” is Latin for “little belly”. 1)Give yourself a compliment 2) Practice Gratitude 3) Give up the Need for Approval From Others “You can be the ripest, juiciest peach in the world, and there’s still going to be somebody who hates peaches.” — Dita Von Teese 4) Don’t believe everything that the voice in your head tells you. 5)Treat others with love and respect 6) Don’t bite off more than you can chew 7) Celebrate the small wins 8)Try a relaxing activity 9)Give Yourself Permission to Love Your Body 10) Let go to let in If you are liking our podcast- will you please leave us a rating and review? And share it with someone you love You can find us @themacrosuniverse [email protected] Annie Collins @macrosdetective Anne Miller @rethinkingfitnesswithanne

Today we interview Kim Platt!  We had such a great conversation and we know you are going to love it.  We discuss : Her journey to becoming a fitness coach How perfectionism shows up How perfectionism can prevent us from getting results How do we let go of perfectionism  Ways we can celebrate our successes Being kind to ourselves and how she navigates life as a busy mom, owning a business and still working on her personal goals. You can connect with Kimberly @kimberlyroseplatt or find her Facebook group https://www.facebook.com/groups/macrosforwomen/ Thanks so much for listening!

Random Fact of the Day The average heartbeat of a woman is about 8 beats a minute faster than a man's heartbeat. Other than the cornea, every cell in the human body gets blood from the heart. The right side of your heart pumps blood into your lungs. The left side of your heart pumps blood back through your body. Diving a little deeper into Self Love Explore Self Care. Ways to practice self love Have self compassion: talk to yourself the way you talk to someone you love Be your own advocate: understand what your needs are and know that you are just as important as the person next to you. Set healthy boundaries: Confidently and truthfully say “yes” or “no” and be okay when others say “no” to you. Separate your needs, thoughts, feeling, and desires from others. Recognize that your boundaries and needs are different from others. Empower yourself to make healthy choices and take responsibility for yourself. Practice self care Example of self care/self love- this is going to be a pretty personal thing. Find what works for you.  Benefits:  1.Healthy relationships: 2. Illness prevention 3. Improved self-esteem 4. Physical health 5. Reduced stress Thanks for listening! If you liked this episode please share it with a friend.  Follow Us on Instagram @themacrosuniverse or send us an email [email protected] We would love to hear from you!

Episode 19 Self Love Random Fact of the Day Your heart beats over 100,000 times per day Your heart pumps about 1.5 gallons of blood every minute. Over the course of a day, that adds up to over 2,000 gallons. There are 60,000 miles of blood vessels in your body. That's enough to go around the world twice. What is self love and why is it important? The science of self love Creating trust with yourself. Join us next week as we go a little deeper into self love If you liked this episode - share it with a friend! We would so appreciate it if you subscribed to our podcast.  Follow us on Instagram @themacrosuniverse or send us an email  [email protected]

What is a Bulk? Or a Hulk? Who is a good candidate for bulking ? When to bulk? A little bit on how to bulk This concludes  our 4 episodes on the phases of nutrition! If you have any questions about bulking or any of the other phases of nutrition- send us a DM @themacrosuniverse on Instagram and  [email protected] We'd love to hear what you think of the podcast.  Rate and Review and if you liked what we shared with you today will you please share our podcast with your friends and family? It will really help our podcast grow

Today we discuss 6 common fitness and nutrition mistakes that Heather often sees her clients make and she gives some great tips on how to correct the mistakes! Heather is a NASM certified personal trainer and a certified nutrition coach with 9 years of in person experience. If you are interested in learning more from Heather you can find her at  fit_nutrition_with_heather on instagram or you can find her 12 week body sculpt program at revvupyourfitness.com

In today's episode we discuss reverse dieting What is a reverse diet Who should reverse diet Signs that a reverse diet may be needed How to execute a reverse diet  What else would you like to know about reverse dieting? Send us a DM on instagram @ themacrosuniverse or email us at [email protected]