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Strawberry Shortcake Mug Cake & My NEW 4 Week Meal Plan

recipes Mar 17, 2022

Who says you can't eat treats WHILE losing weight?! You totally can! I love coaching people through how to count macros. So many people think you have to eat chicken and veggies to be able to lose weight but that is simply not true!!  If you think eating healthy means no carbs, eating only chicken and veggies, -or- doing a crazy detox diet X STOP X! Counting macros is the way to go and I have made it SUPER easy with my 4 week meal plan! It is packed full of my favorite YUMMY, healthy and macro-balanced recipes. The most common thing I hear from my nutrition clients after they do my program is that they didn’t realize you can still eat food that tastes good AND lose weight at the same time! I’ve made it super easy for you by including weekly grocery lists as well! Just print off and head to the store and you’ll have a week full of ingredients to make tasty recipes. 


Recipes like:

  • Lemon Raspberry Pancake Roll-ups
  • Buffalo Chicken Tostadas
  • Cinnamon...
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Connection vs. Control

life coaching Jan 16, 2022

 “The truth is… healing doesn’t mean the damage never existed.

It means… it no longer controls you.”


Connection. It’s what we all long for. And many of us have trauma in our past that causes us to fear this very thing we want the most… to be truly seen and known by others.  And not just what we put out there but who we REALLY are… ALL the different layers of us… even the layers we keep hidden #shadowwork.


Control. This is what makes us feel safe. Many of us, before we awaken, try to control the outside world in an attempt to control our feelings of inadequacy, unworthiness, or just the fact that we don’t feel like we’re enough. We still look outside of ourselves for our worth so we contort our daily life into a controlled experience so that we don’t have to feel those “yucky” feelings of shame, embarrassment, or not feeling like we’re enough. But this control has a...

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Sunday Soul Day

life coaching Oct 10, 2021

A quick break from my normal gymnastic/ handstand posts for some Sunday soul day life coaching. Enjoy.


It’s tempting to live your life in a way that won’t upset anyone... Never calling anyone out for not treating you right, allowing people to walk all over you because you don’t want to cause drama, living untrue to who you are because you don’t want to break your spouse/families hearts... to smile and laugh and agree with all. the. things. so that you feel like you’re being seen, heard and approved of and not, heaven forbid, disappointing someone.

But I guarantee you that doing all those things and betraying yourSELF constantly will never bring you happiness. A life well-lived is not one in which you ignore your heart to please others. It is a life where you bravely choose to not betray yourself even if it means upsetting others.

You can’t be afraid to disappoint someone more than you’re afraid to disappoint yourself. You...

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When your TikTok goes viral

adult gymnastics funny Oct 09, 2021

Have you seen this viral TikTok?! I have had so many people duet this and it has been so fun to watch people try it and just to see the smiles and laughs it brought to them. SO SO FUN! If you're not following me on social media yet, go and find me!! @selfloveandhandstands

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Homemade Perfect Bars

recipes Oct 06, 2021

Guys! These are SO good!!! They taste similar to Perfect Bars. Such an easy snack to throw together quickly. My kids even love them so they make a perfect after-school snack as well! Give them a try!!


(16 servings)


2 C rolled oats

10 mejdool dates

1 C peanut butter

1/2 C honey

1 t vanilla extract

2 scoops vanilla protein powder

pinch of salt



1) Process oats.

2) Add the rest of the ingredients and blend until cookie dough texture.

3) Put in a greased 9x9 baking dish and flatten.

4) Freeze for 20 minutes.

5) Cut into 16 square mini bars.


MACROS (per mini bar)

169 calories


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Starting gymnastics as an adult is better than never starting at all... or is it?


Ever since I can remember, I’ve always loved gymnastics. The balance, the strength, and the power needed to flip around the uneven bars, dance across the beam, flip over the vault, and tumble across the floor. It's magical. 


I did recreational gymnastics as a kid but quit when I was 12 and was only a level 6 (which would be about a level 4 nowadays). I dreamed about competing but never quite made it. Fast forward about 20 years later. I'm no longer a kid... in fact, I have three of my own. I'm a stay at home mom and all of a sudden, at age 31, I could NOT stop thinking about getting back into gymnastics. My youngest was 6 months old and I was still nursing but I knew I had to find a gym because my soul was aching for this. I needed it. It took me a while to find a gym that offered an open gym that adults could attend but once I found it, I was in heaven! It definitely wan't easy but it brought so much joy to...

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Nice to Meet Ya! ;)

about me Oct 04, 2021

Don’t leave me hangin, guys!? Where you from and tell me why you follow me? Handstands... gymnastics... nutrition... kuz I’m weird and you like it?! I’m so curious! ‍

If you’re new here, I wanted to introduce myself! My name is Amber (aka AMBO) and I am a Certified Personal Trainer , Fitness Nutrition Specialist and Behavior Change Specialist . I also have my Bachelors degree in Psychology and LOVE everything that has to do with the mind. It fascinates me!!

I absolutely LOVE what I do! Work is seriously play to me! And no joke, my clients are seriously the shizzz… you all know who you are!

I’m definitely not your average IG fitness trainer. I do love weight lifting but I much prefer body-weight training (aka calisthenics/gymnastic strength) because it gives me that full body strength that makes me strong enough to play!! I’m basically like a big grown up kid ‍ and I just want to play like all the time. Along with...

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nutrition Feb 04, 2021

If you want to be successful at living a healthier life, it helps to plan ahead. If you don't plan ahead, you're going to choose what's easiest in the moment. That's human nature. If you want to outsmart yourself, you'll want to make meal prepping a habit.  That way, when you're in a hurry, stressed out, or just plain tired, the healthiest choice can be as easy as grabbing a meal prep container and throwing it in the microwave.

I have found so much success with meal prepping. I even have a meal prep buddy! We each prep 8 meals and then swap 4 with each other so we have two meals (4 of each) to choose from all week. It has been amazing!!!


I wanted to give you guys my favorite meal prep tips so that you can be successful in your fat loss journey or healthier eating journey! 


 #1 Get enough containers for a week! Don't forget to purchase small ones for sauces. These are my favorite meal prep containers!

Glass Meal Prep Containers from Amazon 


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What does 'Counting Macros' mean?

nutrition Jan 09, 2021

Macros are all the rage right now and for good reason! Forget the days of 'low carb keto plans,' 'clean eating only,' and 'elimination diets!' Those don't work long-term! It is SO frustrating as a nutrition coach (ACE-CPT,FNS) to hear people go on these different types of diets. I like my clients to take a different approach. An approach that:

• teaches you portion control instead of elimination.

• teaches you how to have a healthy relationship with food and eliminate binge-eating.

• teaches you what macros (protein/carbs/fat) your food is made of so you can be more educated about what you are putting into your body.

• teaches you how to incorporate more nutrient-dense food into your diet that tastes GOOD! Who wants to eat chicken, brown rice and broccoli every day? I sure don't! When I'm dieting, I eat amazing food and never tire of my recipes thanks to:

Paleo Paparazzi

Lillie Eats and Tells

Clean Simple Eats


When you join my 4-week fitness and...

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