[PR] Gain and Get More Likes and Followers on Instagram.

biceps.after.babies biceps.after.babies

975 posts   32699 followers   205 followings

Macro Coach | Amber Brueseke  Powerlifter, Macro Counter & Mom of 4 💗💙💙💙 💕Work for the body you want, while loving the body you have💕 👇🏻Grab my FREE guide to your first pull-up 👇🏻

https://linktr.ee/biceps.after.babies

Raise your hand if you wish you could do a pull-up! 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️ I know, I know, you are sitting there thinking you aren't strong enough to do a pull-up. Or that you have tried before and never got anywhere close. Or that you have to be a creatine-drinking she-man to be able to crank out pull-ups.
.
Take it from a girl who went from struggling to get my own first pull-up to banging out weighted ones - it's not as impossible as it seems! Click the link in my bio to grab my FREE guide: 6 Weeks To Your First Pull-Up so you can NAIL that first pull-up and check that New Year's Resolution off your list!
.
Will you do me a huge favor? The Instagram Algorithm is CA-RAZY and plenty of followers won't be shown this post unless you help make it happen. It would mean the world to me if you double tap the photo AND tag any friends that would stoked to get their hands on this guide. I put a ton of work into creating it and I want it to get to people would will love it! #BABcommunity
.
.
.
.
.
#fitnessmom#noexcuse#pullup#pullups#bbgmomsover30#fitmomof4#pullup#pulluplife#fittips#strongfirst#strongmom##momstrong#momswhoworkout#strongmama#stronglikeagirl#gwpl

WHY YOUR WEIGHT DOESN’T TELL THE WHOLE STORY. Let’s recap - your weight is a measure of so much more than how much fat you have on your body. It also is a reflection of water weight and your muscle mass and your bones, ligaments, and tissues. So just because you see the scale increase doesn’t mean you are getting fatter.
.
I am a full 12 lbs heavier than I was at my leanest 2 years ago. Comparing these two photos I don’t look drastically different because much of the increase in weight is from building muscle. Adding 12 lbs of muscle looks a whole lot different than adding 12 lbs of fat.
.
And while it’s true that I am not quite as lean as I once was, I honestly don’t miss my six pack. I am lean enough and a heck of a lot stronger. I can’t say that I don’t care at all about aesthetics but as I focus more of my efforts on gaining strength I have fallen in love with feeling strong and have realized life doesn’t have to be about always trying to take up less space.
.
Are you caught up in trying to hit an “ideal weight”? In reality that number on the scale leaves out so many factors. The scale doesn’t tell the difference between body composition. It doesn’t tell you how much muscle you have on your body. It doesn’t tell you even how healthy you are. Let’s just be clear a lower weight DOES NOT make you healthier.
.
Remember as you step on that scale that it only tells you your WEIGHT.
It doesn’t tell you your worth.
It doesn’t tell you if you should be happy or sad.
It doesn’t tell you if you are healthy.
It doesn’t tell you if you should eat that piece of cake.
It doesn’t tell you if you are living a balanced life.
All it tells you is a weight, and you are more than just a weight.
.
Double tap if you commit to viewing yourself as #morethananumber
.
.
.
.
.
#theinstagramlab#effthescale#fthescale#trusttheprocess#gainingweightiscool#gainingweight#gainingmuscle#strongnotskinny#strongoverskinny#bemorenotless#beloudandtakeupspace#momswholiftheavy

🏔MOUNTAIN CLIMBERS🏔 When I teach classes I often see this ab exercise get turned into a shoulder exercise because participants bring their butts high into the air (top picture). Doing this takes all the challenge out of the abs and places it in your shoulders giving them them workout trying to hold your body weight. Notice how high my knee is above the ground.
.
In the second picture notice how my back is caved. This happens when you don’t brace your core at all. It's hard to do mountain climbers this way because it doesn't allow for much room for your knees to come forward, so this isn't super common in mountain climbers but I see it all the time in push-ups.
.
The bottom picture shows a flat spine with the shoulders over the wrists and the abs engaged. A cue I give often is ➡️"imagine scraping your knee along the floor."⬅️ This gives a visual reminder that your butt needs to be low so the knee is barely off the floor as it is shot forward.
.
🙌🏻Tag your workout buddy and check out #babformtips for more lifting and exercise tips.🙌🏻
.
.
.
.
.
#mountainclimbers#beginnerlifter#howtoliftweights#momswholift#momswhoworkout#fitnessinstructor#groupfitnessinstructor#theinstagramlab#strongoverskinny

Double tap if you wish squatting for boobs was a thing. 😂
••••
I am working on some really cool projects and I can’t wait them share with you! But in the meantime I wanted to let you know that my 1:1 coaching prices will be going up soon, so if you are on the fence about signing up now is the time to make a decision. 👊🏻 In 1:1 coaching, I customize a plan to help you reach your fitness goals and provide education, motivation, and accountability along the way.
.
My program is right for you if you:
✔️Respond well to external accountability.
✔️Often second-guess a self-created plan.
✔️Have trouble staying motivated after several weeks of a program or diet.
*Have a hard time seeing progress in yourself.
✔️Want to reach your fitness goals without wasting time with unnecessary steps.
✔️Want to focus on executing a plan rather than creating it
✔️Are willing to take the time to learn new skills and prioritize your health even when you are busy. (Hint, we are all busy)
.
Coaching may not be right for you if:
❌You want to rebel when given a plan.
❌You can hold yourself accountable and aren’t motivated by accountability to another person.
❌You can create a plan and stick to it over a period of time without second-guessing yourself.
❌You don’t mind if the process takes longer as you go through trial and error.
.
If you still aren’t sure 1:1 coaching is right for you head to my bio and book a discovery call with me. We get on the phone for 15 minutes and chat about your history and assess if I would be a good fit as a coach. .
Tell me, what holds you back from investing in yourself through coaching? I want to hear it all! 👇🏼👇🏼👇🏼
📷: @hellorachelclare
.
.
.
.
.
#macrocoach#macrocoaching#femaleboss#millionairemindset#fitnesscoach#gwpl#strongnotskinny#weightlossjourney#theinstagramlab#girlswhopowerlift#ittybittytittycommittee

My husband is patting himself on the back right now....😂
Who is the chef in your relationship?
.
❤️Happy Valentine’s Day!❤️
.
.
.
.
.
#momswhoworkout#ldsmom#fitmomsofig#fitmomof4#wifeoftheyear#fitnessmeme#funnymeme#strongmom#sahmlife#fitnessmommy#fitmomlife#fitmomsrock

❤️The more time you spend hating your body the less energy you can devote to doing amazing things with it.❤️
.
I know it’s easy to fall into the lie that you have change your body to be happy. That if you weigh 5 lbs less THEN you will be confident. That if you drop to 16% body fat THEN you will feel good in a swimsuit.
.
It’s a lie.
.
I promise you confidence and happiness don’t come from reaching a goal weight. I PROMISE. Those feelings are all available to you RIGHT NOW.
.
My body isn’t perfect. Your body isn’t perfect. Our bodies aren’t meant to be perfect. They are meant to allow us to do great things. To love, to serve, to learn, to experience life.
.
If you have a hard time loving yourself just as you are now make a list of the things you do like about yourself. If you can’t think of anything ask your best friend or your spouse to list things they love about you. Write those attributes down. Put them on your mirror. Read them daily. And then when you start down the negative self-talk pathway I want to you to read that list and remind yourself what an amazing human you are right now without changing anything about yourself.
••••
I typed up this caption last week, but today as I got on to post it I got inundated with the hashtag #banbodybullying. And if I am being honest it stung a little not being asked to participate with a bunch of other accounts. I know, I KNOW! It’s a dumb feeling, but it was there when I opened my app today. I even thought about not posting this because I didn’t want it to get lost in the sea of other people’s posts. Dumb, I admit it. But instead, I put on my big girl panties because this is about more than just me and my insecurities. I truly believe that the things we reiterate to ourselves MATTER. The conversations with yourself that go on in your brain MATTER. If you want to love yourself you have to start with the belief that you are worthy right now. Without changing anything. So I am snapping out of my funk, embracing something that I believe in, and helping to promote #banbodybullying.
.
.
.
.
.
#selflove#morethananumber#momstrong#ldsmom#lds#macrocoach#growthmindset#proudbutneversatisfied#gwpl#iamworthit#youareworthit

Some people balk at the idea of having to weigh their food. I get it. Pulling out a scale can feel constrictive, laborious, and even obsessive. But 🚨NEWS FLASH🚨 it can literally be the one thing between maintaining and losing weight.
.
To lose fat you have to create a caloric deficit. Period. End of story. You must burn more calories than you consume. If you eat the same amount of calories you use in a day you aren't going to see your weight change. And the difference between creating a caloric deficit or just maintaining can be just a couple hundred calories consistently eaten over a week.
.
If you are just scooping your protein powder and assuming that filling the scoop including in the tub is the same as "1 scoop" on the nutritional label you are likely ingesting more calories than you think. (And this applies to other foods as well - peanut butter, cereal, apples - not just protein powder.) Look at the difference in amounts when I weigh out 27 g of @idealfit powder (the serving size) and when I just scoop the protein!!
.
“But Amber, come on, 27 calories is no big deal.” It's true, 27 calories by its self doesn't make or break you. But the problem lies in this happening over and over and over throughout the day and week. Track a 200 g apple as a "medium apple" and you haven't accounted for 25 calories. Track 2 Tbsp of peanut butter as 1.5 and that's another 50 calories. These little amounts add up!
.
I am all about intuitive eating and eyeballing things if you are trying to maintain your weight. You have a a lot more wiggle room if you aren't trying to change your composition. But, if you are attempting to lose weight it behooves you to be more precise so you can minimize the time you have to cut and maximize the time you are maintaining and eating more food. #ambersmacrotips #morefoodisalwaysbetter #flexibledieting #iifym
.
PS I will share (and link) the scale I use and one I don't like in my Stories today if you are curious.
.
.
.
.
.
#eatclean#healthylifestyle#bbg#bbgmom#weightlosstip#fitmomsofig#iifymftw#whatsonmyplate#bbgcommunity#iifymfood#healthyeats

I am an Upholder through and through (if you have no idea what that means you need to read @gretchenrubin “Better Than Before” which means in my world library books must NEVER be late. I had full intentions of taking a beautifully styled photo of this book but I realized last minute it was due so a quick photo before dropping it in the book drop is what you get instead.
.
If you haven’t read it GO GET IT NOW. And if you have read it will you back me up on that in the comments? Honestly, it’s will change your mindset around money. After reading it I am so fired up and excited about life and business and making a difference. Order it, read it, implement it and get ready for the magic. Lots more book recs here ➡️ #babreads #youareabadassbook #youareabadassatmakingmoney #jensincero
••••
Just a note - if you cringed at the title this probably isn’t the book for you. As an author Jen tells it like she sees it and uses more than a few swear words along the way. #justfyi

ALL ABOUT THE BELT I get lots of questions about my belt. So today’s post is a Q&A on belts!
•••••
WHY USE A BELT? A belt allows for a harder abdominal contraction as it provides a proprioceptive cue to the abs. Think about which you can push harder against - a pillow or a wall? The wall because it provides a resistance to push against. You can brace your abs harder when you can get tactile feedback from the belt than you can get beltless. The harder you brace your abs the better you support the spine (and consequently the load) during the lift.
.
ISN’T THR PURPOSE OF A BELT TO PROTECT YOUR BACK? Sort of. But it’s not actually the belt that does the protecting. It’s the fact that with a belt you can squeeze your abs tighter and create a more ridgid torso that supports the spine. The belt doesn’t directly support your torso, it indirectly supports it by providing feedback to your abs to tighten and make it a rigid cylinder.
.
WHEN DO YOU NEED A BELT? If you are at all serious about lifting heavy you would likely benefit from a belt. However, it’s not mandatory. There are plenty of really strong lifters who lift beltless. But, if you have been lifting heavier weights for a couple months and plan to keep trying to progress it’s worth considering the investment. Plus, many brands take months to get shipped to you, so as a newish heavy lifter by the time it arrives at your house you will likely be ready.
.
DOES A BELT MAKE YOU WEAKER? Using a belt will not magically allow you to lift more weight. You still have to brace your abs and do the work to move the load. It simply gives your body a external cue to allow for a better ab brace. So, no. 😉
.
WHAT BELT DO I USE? I have a 4-inch @inzer_official 1 prong belt. I love it and recommend it, but just be warned shipping takes, like, 7 weeks 😳 I ordered a 3-inch belt from Best Belts which my coach suggested specifically for my deadlift, but it hasn’t arrived yet. Whether you go with a 3 or 4-inch belt depends on your size and torso length. Many women, especially if you are shorter, will do better with a 3-inch. Most guys and taller women may prefer a 4-inch.
.
🙌🏻Tag your workout buddy!🙌🏻
••••
Deadlift: 235 lb x 5

The struggle is real! 😩 Double tap of you can relate. We have a “two bites, no fights” rule in our house, but that doesn’t make every evening a dinner in paradise. #momlifebelike
.
.
.
.
.
#momlife#funnymeme#momof4#momswholift#momswhoworkout#momswhocook#momswhosquat#ldsmom#mormonmom#fitnessmom#noexcuse

✨”All things are difficult before they become easy” -Saadi
That is exactly how I feel about hook grip! There was definitely a learning curve with getting comfortable using it for my deadlift, but now I wonder why I didn’t use it earlier.
.
At light weights the type of grip you use doesn't matter so much, but as the weight gets heavier you may find that dang bar slipping out of your hands before your legs or back are even tired. And that's where the hook grip comes in.
.
I suggest starting to train with it now even if you your grip isn't a problem. That way when you get to the heavy weights you will already be a pro.
.
Why not just do switch grip (also called mixed grip) - where one hand faces palm out? Switch grip is ok, and at very heavy weights you are going to eventually need to use it, but the downside is that you end up with uneven pressure on your body since your arms are turned different ways. This can make it harder to get equal lat activation on both sides and there will be a tendency to have a slight twist as you pull the bar off the ground. It can also cause some serious imbalances over time or if you are pulling SUPER heavy weights even lead to a bicep muscle tear. (That’s really rare, and probably not something you or I will ever have to worry about 😉)
.
To use the hook grip instead of wrapping your fingers around the bar with your thumb on top, you wrap your thumb around the bar with your fingers on top. This traps your thumb between the barbell and your first 2 or 3 fingers preventing it from slipping.
.
I will be honest - there is a learning curve with the hook grip. I will likely hurt for awhile as your hands are toughening up. But toughen up, they will, and you are going to be able to lift much heavier weights without having to transition to a switch grip.
✨Tell me your experience! Have you heard of the hook grip? Tried it out?✨
.
.
.
.
.
#gwpl#girlswhopowerlift#ssoc#powerlifting#hookgrip#howtodeadlift#strongoverskinny#deadlift#liftheavy

Have you ever wanted to pull up a chair next to me, pour a glass of BCAA’s, and get all your fitness questions answered? Let’s make that a reality! If you purchase a custom macro package from me by Wednesday night I will include a personal phone consult where we can talk about your goals, the plan and macros I set, and any other workout or fitness questions you have.
.
Click the link in my bio and it will take you right to the custom macros package which includes macros set for your body and your goals, an explanation about how I set your macros, and a 27-page e-book about getting started and all my best tips and tricks.
.
One of the benefits of having a coach set your macros rather than a computer algorithm is that a coach can take more variables into account. In addition to looking at your height and weight and activity level, I also consider your current eating habits, the type of exercising you are doing, any dietary restrictions, your history of dieting, and your short and long term goals.
.
And because I love you guys let’s roll this sale into a GIVEAWAY! Double tap the photo and comment below something you are currently excited about and I will pick one of you randomly to win a free macro count (if you purchase a count and win I will refund your payment). Winner will be announced Wednesday evening on this post!
.
.
.
.
.
#macrocoach#countingmacros#howtocountmacros#ihatedieting#iifymmom#bbgmoms#bbgmumsover30#bbgmomsover30#ldsmom

Most Popular Instagram Hashtags