Annie Collins & Anne Miller

Shows

The Macros UniverseEpisode 30: A discussion about healthIn todays episode we talk about health- nutritionally, physically, and mentally (AC) Random Fact of the day https://www.madewithhappy.com/may-fun-facts/ May is named after the Greek goddess Maia, the Greek Goddess of Spring. The Romans had a similar goddess named Bona Dea where they would hold a festival in the month of May for her. While the current calendar (Gregorian calendar) has May as the fifth month of the year, that wasn't always the case. In the Roman calendar (Julian calendar), May was...2023-05-0241 min

The Macros UniverseEpisode 29: Tips & Tricks Pregnancy EditionRandom Fact of the day (Sources:https://alphabiolabsusa.com/blog/10-amazing-dna-facts-you-may-not-know/) Today is National DNA day! Let’s learn some fun facts about DNA What is DNA? DNA stands for Deoxyribonucleic acid, a molecule containing genetic instructions that ensure living beings can properly develop, survive, and reproduce, with every human being inheriting half of their genetic material from each of their biological parents. DNA can be found in almost every cell in our body, except for red blood cells, making it an essential component in what makes us human. 1. All human be...2023-04-2525 min

The Macros UniverseEpisode 28: Exercise during pregnancy and postpartum Random Jokes of the day (Source:https://www.scarymommy.com/pregnancy-jokes https://thoughtcatalog.com/melanie-berliet/2017/08/25-funny-jokes-about-pregnancy-because-every-pregnant-woman-needs-to-lol/) What part of biology class do pregnant women fear? The sea section. What does being pregnant and being a kid have in common? There’s always someone telling you what to do. What is the most reliable method to determine a baby’s sex? Childbirth. What’s the difference between a pregnant woman and a lightbulb? You can unscrew a lightbulb. What’s the difference between a nine-month pregnant woman and a supermod...2023-04-1813 min

The Macros UniverseEpisode 27 Part 2: Nutrition in Pregnancy Tips for Dealing with Morning Sickness: Eat Often Avoid food triggers Prioritize Protein Go sour for sweet relief Stay hydrated Stay vertical Brush your teeth Essential Oils Try a motion sickness band Take your pills at night Practice self care Know when to see a DR 1st Trimester calorie requirements - same a pre pregnancy 2nd Trimester- Add 340 Calories 3rd Trimester - Add 450 calories Nursing Mom nutrition Sources:2023-04-1127 min

The Macros UniverseEpisode 27 Part 1 Nutrition During Pregnancy (AC) Random Jokes of the day (Source:https://www.scarymommy.com/pregnancy-jokes) Why did the run-on sentence take a pregnancy test? Its period came too late. How do you define pregnancy? A nine-month-long hostage situation where you are both the hostage and the building. What do you call it when you’re unable to find someone to help you through your pregnancy? A midwife crisis. Did you know that your chances of becoming pregnant are hereditary? The chances are that if your parents didn’t get preg...2023-04-0429 min

The Macros UniverseEpisode 26 : Busting 10 Health and Fitness Myths: Exercise EditionRandom Fact of the day (Sources: https://www.scarymommy.com/gym-jokes) I thought I’d switch it up a little bit today and instead of random facts lets hear some jokes: Why do hamburgers go to the gym? To get better buns. What kind of gym do Christians like to go to? A CrossFit gym. Why doesn’t Waldo (from “Where’s Waldo?”) go to the gym? Because no one can spot him. What do chickens work on in the gym? Their pecks. Why can athletes lift more than prisoners? Because the pros outweigh the cons. ...2023-03-2824 min

The Macros UniverseEpisode 25: Guest Amber BruesekeSpecial 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 butt...2023-03-2155 min

The Macros UniverseEpisode 24: Mobility & FlexibilityRandom 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 upri...2023-03-1421 min

The Macros UniverseEpisode 23: Cardio & Strength TrainingCardio 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 bui...2023-03-0737 min

The Macros UniverseEpisode 22: Self Love Tips & Tricks 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 pea...2023-02-2826 min

The Macros UniverseEpisode 21: Guest Kim Platt - Perfectionism and how to overcome itToday 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. Y...2023-02-2146 min

The Macros UniverseEpisode 20: Self Love Part 2 Examples & ApplicationRandom 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...2023-02-1419 min

The Macros UniverseEpisode 19: Self LoveEpisode 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...2023-02-0717 min

The Macros UniverseEpisode 18: Phases of Nutrition: BulkingWhat 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 themacrosuniverse@gmail.com We'd love to hear what you think of the podcast. Rate and Review and if you liked what we...2023-01-3117 min

The Macros UniverseEpisode 17 : 6 Fitness and Nutrition Mistakes Clients Make with Heather LaytonToday 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 2023-01-2444 min

The Macros UniverseEpisode 16: Phases of Nutrition Reverse DietingIn 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 themacrosuniverse@gmail.com 2023-01-1723 min

The Macros UniverseEpisode 15: Goal Setting and other chit chatToday our episode is a little different. We went to lunch and decided to record a little bit of our conversation for the podcast. We talk about some of our goals for 2023 and making them specific and measurable. 2023-01-1043 min

The Macros UniverseEpisode 14: Holiday Tips & Tricks1. Prioritize your sleep 2.Make social plans that don’t include food 3. It’s all about moderation 4. Move your body 5. Practice extra self-care 6. Be consistent 7. It’s okay to set boundaries and say no 8. Keep drinking water! 9. Celebrate you and give yourself grace 10. Look outside of yourself Thanks for listening to The Macros Universe Podcast! We would love to connect with you! You can find us on Instagram @themacrosuniverse or s...2022-12-1322 min

The Macros UniverseEpisode 13: Busting 10 Health & Fitness MythsMyth: 1 A detox will reset your system and help you lose weight Myth: 2 Doing Cardio is the best way to lose weight Myth: 3 Wipe down exercise equipment with your towel to keep germs at bay Myth: 4 Strength training is only to bulk up or build muscle: Myth: 5 You can sweat out toxins Myth: 6 You can spot reduce fat Myth: 7 The more exercise you do, the better Myth: 8 You should work out on an empty stomach Myth: 9 I need to lose weight so that I ca...2022-12-0633 min

The Macros UniverseEpisode 12: Phases of Nutrition : MaintenanceWhat is maintenance How to calculate your maintenance Why you should stay at maintenance and...all the things about maintenance! If you are liking the podcast so far- please leave us a rating and review Share it with your friends and family- that will really help our podcast grow! If you want to find us- you can find us on Instagram @themacrosuniverse or connect with us by sending us a message at themacrosuniverse@gmail.com 2022-11-2936 min

The Macros UniverseEpisode 11: Thanksgiving Tips and TricksIn today's episode we talk about some of our favorite tips and tricks for staying on track on Thanksgiving. Be clear on your goal and make a plan according to your goal Be intentional Before you dish up- decide what that is going to look like Understand the law of diminishing returns when it comes to food Skip foods you don't like Put your fork down between bites Chew slowly and thoroughly Start with protein and veggies Fill up on veggies 2022-11-2245 min

The Macros UniverseEpisode 10: Learning the flow of life with Jewels LammToday we have Jewels Lamm on our podcast! Jewels is a BAB coach and fitness trainers as well as an awesome positive woman! You will love hearing about her journey from life in Russia as a child, to coming to the United States and the effects that had on her relationship with food. You can connect with Jewels choosemovement@gmail.com juliabewellfitness.com Leave us a rating and review If you liked this episode- share it with a friend W...2022-11-1541 min

The Macros UniverseEpisode 9: Phases of Nutrition: CuttingHow long "should" your cut last? How steep should a cut be? Managing stress during a cut If you want more information on how to make your cut successful- or maybe you want some coaching- reach out! We'd love to help You can find us @themacrosuniverse on Instagram Or themacrosuniverse@gmail.com 2022-11-0824 min

The Macros UniverseEpisode 8: 4 Nutrition and Weight loss phasesToday we dive into the moon! There are 4 phases of the moon and 4 basic phases of weight loss and nutrition Cutting (weight loss) Reversing Maintenance Bulk (surplus) Plus a quick break down on diet breaks, refeed days and carb cycling 2022-11-0131 min

The Macros UniverseEpisode 7: Tips and Tricks Part 1Today we give you 10 tips and tricks to make your fitness journey a little easier 1) Don't Diet- EDIT 2) Eat enough early in the day 3) Do workouts you actually like 4) Meal Plan 5) Don't compare yourself to people who are further along in their fitness journey 6) Keep easy nutritious snacks on hand 7) Strive to move more 8) Eat High Volume foods 9) Quality Sleep is a key component of fat loss 10) Make small sustainable changes ...2022-10-2521 min

The Macros UniverseEpisode 6: Mindset and Transformation with Mindy LeeMindy Lee talks to us about her journey to becoming a fitness coach and how her life has transformed. You can find Mindy Lee and all her awesomeness on Facebook Minda-Lee-Irv Instagram @coachmindylee Linked In Mindy Lee Irvine www.coachmindylee.com 2022-10-1849 min

The Macros UniverseEpisode 5 Overcoming Self SabotageWhat is self sabotage? Why do we self sabotage ? AND 5 tips to squash it like a bug Identify the self-sabotage behavior, and understand what need it is filling. Choose alternative healthy behaviors that fill that need Anticipate that obstacles will happen in life, and plan ahead Increase your tolerance for uncomfortable feelings Understand and clarify your own personal values Leave us a rating and review and share it with a friend you can find us @themacrosuniverse or email us the m...2022-10-1132 min

The Macros UniverseEpisode 4 Food & MindsetIn this episode we discuss food- our relationship with food AND the role that our mindset plays in our fitness journeys 2022-10-0440 min

The Macros UniverseEpisode 4 Food & MindsetFood and Mindset 2022-10-0433 min

The Macros UniverseEpisode 3 Interview with Jessica: Finding healing through fitnessToday we have our first guest! We interview Jessica and talk about her current fitness journey and finding healing after Long Covid Jessica is an amazing graphic designer and has created a couple of awesome Meal Planner books as well as a Prompt Journal. Check her stuff out on Facebook & Amazon - Lil Gill Design https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.amazon.com%2Fauthor%2Flilgilldesign%3Ffbclid%3DIwAR0CkfBUPBcbOySbVVV_oa8kmftPIjmQ6kgfx5FC39Vl8adqmzxhte6nPdE&h=AT10JYNGd560y-Jcv1kFCBZfo2F7XBqWLpwUyKKZLeAbVw50gVNCCmQgXyMemPnZA-RKgQBpqXqpQ-WMizw8J1B...2022-09-2726 min

The Macros UniverseEpisode 2: Macros Deep DiveWe are going deep guys... Deep deep dive into Macros What they are Why we track How to track Why track/ care about macros ….and all the things....under the universe 2022-09-2053 min

The Macros UniverseEpisode 1 Fat Loss, Weight Loss, and... a bit moreIntro on us Random Fact Fat Loss/ weight Loss Macros Sleep TDEE Thanks for joining us!! If you like our podcast please leave us a rating and review We'd love to hear from you Send us a message @themacrosuniverse on Instagram or themacrosuniverse@gmail.com 2022-09-0746 min

The 360 Sound ShowThe 360 Sound Show for 11/06/13This is the first of four vintage 360's while I'm on a self-imposed hiatus.This show is a condensed version of a program I put together for Cascade Community Radio on November 23, 2011.Espers "Black Is The Color"The Baird Sisters "Little Maggie"Sharron Kraus "Thrice Toss These Oaken Ashes"Marissa Nadler "Mexican Summer"Agent Ribbons "That's Not Edgar's Heart"Ezza Rose "Heaven's Come N' Gone"Laura Gibson "Nightwatch"Jana Hunter "Angels All Cry The Same"Diane Cluck "A Phoenix And Doves"Josephine Foster "Celebrant's Song"...2019-06-074h 00

The Penumbra Podcast2.02: Juno Steel and the Kitty-Cat Caper (Part 2)Juno Steel’s first day back on the job has started well: he’s outnumbered, cornered, and almost certainly going to be killed any second now. Just life as usual in the PI business.This case may be typical, but the solution will prove anything but. The mystery, after all, is one of the strangest Juno has ever encountered: who kidnaps a woman’s cat… just to replace it with an exact copy of the one they’ve stolen?Welcome to the Penumbra, dear Traveler. We hope you enjoy your journey.You can find trans...2017-04-1141 min