biceps.after.babies biceps.after.babies

806 posts   27322 followers   253 followings

Macro Coach | Amber Brueseke  RN πŸ₯ Mom of 4 πŸ’—πŸ’™πŸ’™πŸ’™ NASM CPT πŸ‹πŸ»β€β™€οΈ Fitness Instructor πŸ’ͺ🏻 IIFYM πŸ•LDSπŸ™πŸ» Coaching ➑️ biceps.after.babies@gmail.com

http://bit.ly/2tnttf0

πŸ™ŒπŸ»Weightlifting myth BUSTED!πŸ™ŒπŸ» Don't you have to go to failure on every set to get stronger? NO! Forever I bought into that thought but it only left me frustrated and full-on stuck with my lifts unable to progress. My freakin' bench wouldn't go above 115x5 and I just couldn't hit 200 with my squat.😑
.
I hired @vera_nahce through Starting Strength Online Coaching and she taught me a lot about the mechanisms of getting strong.
.
Getting strong is about adaption. Your training causes a stress on the body, then if given the space and time your body recovers and during the recovery creates the adaptation to the stress. This Stress + Recovery = Adaptation model explains how to get stronger.
.
When you lift, you don't have to go to failure each time - actually all you need to do is stress the body enough to get the adaptation response that you want. And you only want to stress the body as much as you are able to recover from.
.
Previously, I was going to failure every set and it was too much for my body. My muscles couldn't recover enough before the next session to get stronger. This happens when you progress from a beginner to an intermediate lifter because you are lifting much heavier weights. Niki had me back off on my weight, reduce my volume and then slowly ratchet my weights back up pushing my strength slowly higher. I don't max out on lifts most days - in fact, most of the time I feel like I could push out a couple more reps. But I have trusted the process and I'm hitting PR's all over the place. Above is my 132.5x3 bench, 193x3 squat, 78x5 press - all rep PR's for me. πŸ™ŒπŸ»
.
Note this is not the same as bodybuilding. We aren't talking about maximum hypertrophy or pretty muscles - but rather getting stronger which is my current goal. #lookstrongbestrong

Bahahahaha πŸ˜‚πŸ˜‚πŸ˜‚ Love drinking my mean-o aminos 😜

Hi, I'm Amber. πŸ‘‹πŸΌ Most days you can find me still in sweaty gym clothes from my morning workout running around trying to be superwoman to four little humans who call me mom. Life is fast paced and crazy but luckily I've had this hunk of a dude by my side for 12.5 years. We've gone through cross-country moves, survived on a student budget for years, and just recently purchased our first home in sunny Southern California.β˜€οΈ
.
I've been into fitness for years but @muscles.after.medschool just jumped on board about two years ago and has put on 20lbs of muscle through lifting and counting macros. We are competing together in our first powerlifting meet in October because nothing is more romantic that squatting, deadlifting, and benching in singlets together. πŸ‹πŸΌβ€οΈπŸ‹πŸ»β€β™€οΈI love this guy even more than when I first fell in love with him in college and I am grateful he pushes me in all the right ways to be better each day.
β€’β€’β€’β€’β€’
I know you have someone in your life who means the world to you. Take the time today to tag that special someone and tell them how much they mean to you. We can never say to many good things about those who are the most important to us. #swolemate #powerliftingcouple #ssoc
πŸ“·:@richelleb53

It's so true. In a bad mood? Go workout. Feeling stressed? Go workout. Find something you love and get those endorphins flowing! Tag your workout buddy and have a great weekend! πŸ™ŒπŸ»

Happy Flex Friday! I am doing another custom macro count giveaway today πŸ™ŒπŸ» The winner(s) will get their macros calculated and set for their bodies, I will give you insight as to how and why I set your macros as such, and you will get a 22-page e-book all about macros and tips and tricks to be successful as you are starting out. It's a $50 package and you could win it! Here's what you have to do:
β–ͺ️Double tap the photo
β–ͺ️Post a flexing photo of yourself and in the caption tag me and include the hashtags #mybicepsafterbabies (no you don't have to be a mom πŸ˜‰) and #flexfriday.
β–ͺ️Your profile doesn't have to be public, but if it's not then DM me a snapshot of your post (not just a photo - it has to be of the post!) so I can see it.
β–ͺ️Come back and comment and let me know that you posted!
.
That's it's! I can't wait to see your #mybicepsafterbabies posts. Winner(s) - I reserve the right to pick more than one! - will be announced tonight! πŸ™ŒπŸ»

The best part about moving to California? The beach. 🌊 The second best thing? Meeting @butteryourmacros in person. πŸ€— Natalie and Heidi are two former clients who are now friends thanks to Instagram. Tonight we ate delicious food, drank Diet Coke, and it felt like we were old college roommates hanging out. These girls have BIG hearts and BIG plans coming up so be sure you are following them! Tonight we started chatting about a SoCal meet-up - be on the lookout for info on that! Who is in?? #nowedidntbringourscales #lifeontheedge

If you like the flavor of everything bagels you HAVE to pick up this seasoning from @traderjoes. I used it to season my egg whites this morning and it adds so much flavor. πŸ‘ŠπŸ» I I also ate two slices of homemade wheat bread to round out my breakfast. Don't be afraid of carbs! Especially if you are active and working out. Eating plenty of carbs first thing in the morning helps give me energy for my day and I need all the energy I can get right now because summer with four kids is a lot of work! #4kidsequalsneedcarbs

It's been a hot minute since I posted a FDOE (full day of eating). If you like these give the photo a double tap - that's how I gauge what you guys like to see and want more of!
.
Pre-workout: If you saw my IG stories this morning I got up at 5am to workout. No, that's not normal for me, but I may be doing it more now that we are in CA and have to pay for childcare for the gym. Anyway I drank my @idealfit BCAA's (AMBERB10 for 10% off the site) and creatine preworkout.
.
Breakfast: Oatmeal with 1 scoop of vanilla @idealfit protein mixed in and a side of homemade wheat bread with butter (recipe is under #babrecipes)
.
Snack 1&2: An apple and @squareorganics bar (biceps.after.babies gets you 20% off). I love the peanut butter flavor - duh! #teamchocolateandpeanutbutter
.
Chicken and waffles with a BBQ coleslaw - recipe courtesy of @butteryourmacros and also found on #babrecipes.
.
Snack 3: Nectarine and Babybel cheese
.
Dinner: @ourbestbites_fitclub Honey Balsamic Chicken (from their 400 calories or less cookbook - if you don't have it GET IT!) with a side salad and mashed sweet potatoes.
.
Dessert: Chocolate ricecakes topped with peanut butter.
.
Total calories: 2023
Macros: 242C 137P 59F
.
I am in the process of a slow bulk as I am working on improving my big lifts and getting stronger. I likely will have to add calories in the next couple of weeks, but since I am only lifting right now and not teaching classes yet I'm trying to find my new maintenance calories before pushing my calories too high.

@idealfit's clothing line launches today and I know I have talked a lot about it so I will have one more post and then be done! 😬 I have gotten some DM's with questions about the clothing.
.
First, I got sent a couple pieces from @idealfit to preview and while all of it is good these pants are bae (is that still cool to say? πŸ€·πŸ»β€β™€οΈπŸ˜Ž). I DIE over the color and the fit is perfect. You know how sometimes the length isn't right and the fabric around the ankles is too loose or they are too long? I LOVE the way these fit. I am a small in most workout clothing and the small is spot on so I would say they are true to size.
.
Want to know if they pass the squat test and the sweat test? Check out my IG stories today and I will show you both!
.
Click on the link in my bio to get your hands on any of the newly launched clothes! Trust me, you need some new pants. #youcanthankmelater #idealfit #ad #fierceandfit

Thank you for your comments on my last post! I am reading every one and taking notes and making a list of books to read. I can't even tell you how amazing it is to have a community of mom's who root for and support each other. You guys are the best. 😘
β€’β€’β€’β€’β€’
⭐️What's your goal for the week?⭐️ I am HUGE on goal setting because even if I don't always hit my goal (a 300lb Deadlift seems sooooooo far away right now) I am always better when I am chasing after a goal. I encourage clients to set goals each week and to πŸ‘‰πŸ»write them downπŸ‘ˆπŸ» The physical act of writing down your goals and reviewing them daily is powerful. I know it seems like a silly extra step - but TRY IT!
.
My goal this week is to get back into tracking my food πŸ“Š(the move and our trip to Utah made the past couple of weeks challenging) so I can make sure I am eating enough to continue to add strength and muscle to my frame. πŸ’ͺ🏻 I know - gaining during the summer - who does that?! πŸ™‹πŸ» When you are paying a coach to get you ready for your first powerlifting meet in October and she says my weight needs to be going up, I say "Yes ma'am!" πŸ‹πŸ»β€β™€οΈ I am currently 137lbs and slowly working my way up by making sure I am eating enough calories and packing my day with nutrient dense foods.
.
Leggings: c/o @idealfit (I am in LOVE with the fit and the color! Link in bio to learn more about their clothing launch)
Tank: c/o @handfulbra
Shoes: @reebok

This is one of my favorite parenting books. If you have young kids and are struggling with loving discipline or knowing how to set boundaries this book is a goldmine. I used it and loved it when my kids were younger. #babreads
.
Now I am making the transition into parenting older kids which is an entirely new ball game. My oldest daughter just turned 10 and I swear flipped the switch into a teenager overnight. When she is on she is the happiest, most helpful girl! She is patient with her brothers, helps around the house, and has a smile on her face. But then something switches and she gets moody and upset and just wants to argue with my husband and I over EV-ERY-THING. Is it the move? Is it her age? Is it a combo of the two? It's just been rough the past couple of months and it definitely isn't getting better. I have the hardest time talking to her because it just ends up in a fight which isn't how I want my relationship with my daughter to develop.
.
Advice from moms who have "been there, done that"? Books I should read? Resources so I don't feel like I am alone? Help a fellow mom out!! πŸ™πŸ»

You are enough just as you are. However far away you are from your goal weight, however much you can squat, however imperfect your body may be, you are beautiful child of God and you are more than enough. 😘 #sharegoodness

Most Popular Instagram Hashtags