• Episode 30: A discussion about health
    May 2 2023

    In 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 the third month of the year. January and February did not exist in that calendar.

    • At one point, May was once considered a bad luck month to get married. There was a poem that said, “Marry in May and you’ll rue the day.”


    If you liked this episode please let us know.

    You can find us @macrosuniverse

    or themacrosuniverse@gmail.com


    If you are looking for a coach you can contact Annie Collins @macrosdetective

    or Anne Miller @rethinkingfitnesswithanne

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    42 mins
  • Episode 29: Tips & Tricks Pregnancy Edition
    Apr 25 2023

    Random 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 beings share approximately 99.9% of their DNA

    The tiny amount of DNA that differs (0.1%) is what makes us different from one another. This area of our DNA is responsible for determining our physical characteristics like eye colour, skull shape and skin colour.

    2. It would take 50 years to type out the entire human genome

    There are around three billion units that make up the human genome. It would take around 50 years to type out the entire genome – but you’d need to type at 60 words per minute, for eight hours per day.

    3. DNA is made up of four key building blocks

    DNA molecules are made up of four chemical bases (nucleotides), which are the building blocks of nucleic acids: adenine (A), guanine (G), thymine (T), and cytosine (C).

    4. If you stretched out the DNA in one cell, it would stretch to 2 metres long

    If you did this for all the DNA in all your cells, it would stretch to approximately twice the diameter of the solar system!

    5. It’s possible for one person to have two sets of DNA

    Although rare, it’s possible for a human being to have two completely different DNA profiles. This phenomenon is known as chimerism and can happen during pregnancy where the mother retains some of her baby’s DNA, or when a fetus absorbs its twin. It can also occur in patients who’ve had bone marrow transplants, where the donor’s bone marrow continues to produce blood cells containing the donor’s DNA.


    Tip 1: Get the right amount of calories for you

    Tip 2 Remember that weight gain during pregnancy is necessary!

    Tip 3: Take a prenatal vitamin with folic acid, iron, and iodine every day, and follow a healthy eating pattern

    Tip 4 Keep Moving!

    Tip 5: Learn About Postpartum Depression

    Tip 6 Focus on good sources of fruits/veggies- whole grains- lean protein and healthy fats.

    Tip 7: Say YES to your cravings!

    Tip 8 Keep your body hydrated (as much as possible)

    Tip 9: Wear Sunscreen

    Tip 10- Find a group (build your village)


    Sources: https://www.parents.com/pregnancy/my-body/pregnancy-health/healthy-pregnancy-tips/

    https://health.gov/myhealthfinder/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips)

    https://alphabiolabsusa.com/blog/10-amazing-dna-facts-you-may-not-know/





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    26 mins
  • Episode 28: Exercise during pregnancy and postpartum
    Apr 18 2023

    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/)

    1. What part of biology class do pregnant women fear? The sea section.

    2. What does being pregnant and being a kid have in common? There’s always someone telling you what to do.

    3. What is the most reliable method to determine a baby’s sex? Childbirth.

    4. What’s the difference between a pregnant woman and a lightbulb? You can unscrew a lightbulb.
    5. What’s the difference between a nine-month pregnant woman and a supermodel? Nothing—if the pregnant woman’s partner knows what’s good for them.


    Benefits of exercise during pregnancy How much should I exercise during pregnancy-

    Goal of exercise during pregnancy How to know if it’s safe or not to exercise during pregnancy Exercise to Avoid during Pregnancy Exercise During the Postpartum Period

     Exercise during nursing and any other considerations


    Sources :

    https://www.whattoexpect.com/pregnancy/exercise-benefits


    https://www.marchofdimes.org/find-support/topics/pregnancy/exercise-during-pregnancy#:~:text=How%20much%20exercise%20do%20you,and%20increase%20your%20heart%20rate.


    https://www.marchofdimes.org/find-support/topics/pregnancy/exercise-during-pregnancy#:~:text=How%20much%20exercise%20do%20you,and%20increase%20your%20heart%20rate.

    https://www.acog.org/womens-health/faqs/exercise-during-pregnancy


    You can find us @macrouniverse

    or themacrosuniverse@gmail.com

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    14 mins
  • Episode 27 Part 2: Nutrition in Pregnancy
    Apr 11 2023

    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:

    https://www.chop.edu/conditions-diseases/new-mother-taking-care-yourself-after-birth https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912 https://health.clevelandclinic.org/morning-sickness-10-tips-to-tame-your-turbulent-tummy-day-or-night/


    If you have any questions- or would like help with coaching reach out!!

    You can find us @macrouniverse

    or themacrosuniverse@gmail.com

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    27 mins
  • Episode 27 Part 1 Nutrition During Pregnancy
    Apr 4 2023


    (AC) Random Jokes of the day

    (Source:https://www.scarymommy.com/pregnancy-jokes)

    1. Why did the run-on sentence take a pregnancy test? Its period came too late.

    2. How do you define pregnancy? A nine-month-long hostage situation where you are both the hostage and the building.

    3. What do you call it when you’re unable to find someone to help you through your pregnancy? A midwife crisis.

    4. Did you know that your chances of becoming pregnant are hereditary? The chances are that if your parents didn’t get pregnant, you won’t either.

    5. What should a joke have in common with a pregnancy? A good delivery.


    Today we talk about


    Expected Weight Gain

    Nutrition (Macros)

    Supplements

    Foods that benefit mom & baby Foods to avoid during pregnancy



    Sources:

    https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/foods-to-avoid-during-pregnancy/ https://www.healthline.com/nutrition/13-foods-to-eat-when-pregnant

    https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy


    https://medlineplus.gov/ency/patientinstructions/000603.htm#:~:text=Most%20women%20should%20gain%20somewhere,the%20rest%20of%20the%20pregnancy.


    We hope you found this information helpful. If you have any questions or comments about this topic or health health and nutrition topics let us know!!

    You can find us @macrosuniverse

    or themacrosuniverse@gmail.com


    Thanks so much for listening

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    29 mins
  • Episode 26 : Busting 10 Health and Fitness Myths: Exercise Edition
    Mar 28 2023

    Random 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:

    1. Why do hamburgers go to the gym? To get better buns.
    2. What kind of gym do Christians like to go to? A CrossFit gym.
    3. Why doesn’t Waldo (from “Where’s Waldo?”) go to the gym? Because no one can spot him.
    4. What do chickens work on in the gym? Their pecks.
    5. Why can athletes lift more than prisoners? Because the pros outweigh the cons.


    Myth 1: You need to exercise for an hour at a time to benefit

    Myth 2: Crunches/sit ups are the best way to build ABS

    Myth 3: Rest days aren’t necessary

    Myth 4: Muscle turns to fat if you stop working out

    Myth 5: A “fat-burning belt” will help you achieve awesome abs

    MYTH 6:  You should Workout to burn off the calories that you ate

    Myth 7: No pain, no gain

    MYTH 8: You’ll lose more weight if you don’t eat before you workout

     Myth 9: If you’re over 50, you should stick to low-impact cardio

    MYTH 10: Protein is only beneficial before or after a workout

    Sources:

    https://www.thehealthy.com/exercise/fitness-myths-that-can-damage-your-health/

    https://www.scarymommy.com/gym-jokes

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    24 mins
  • Episode 25: Guest Amber Brueseke
    Mar 21 2023

    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 macrouniverse@gmail.com


    Annie Collins @macrosdetective

    Anne Miller @rethinkingfitnesswithanne




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    55 mins
  • Episode 24: Mobility & Flexibility
    Mar 14 2023

    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

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    22 mins