Tater Talks: Two Bitches Talk Fitness Brooke & Iris

In today’s episode, Michelle Carvalho (Macros Fuel Muscles) certified macro coach, joins me to tell her story through yo-yo dieting which began at age 12, culminating in a transformative health journey as she approached her 40s as she embraced macro tracking and rejected food restrictions. She has lost and kept off over 85 pounds and gained a sense of food freedom.We talk all about overcoming food fear, maintenance, balance, weightlifting, self-compassion, and much, much more.“It’d been a lot of years of not knowing what to do, losing and gaining, thinking there was something wrong with me… Nobody ever explained what I had to do after I lost the weight.”- Michelle Carvalho (Macros Fuel Muscles)“If you can't do maintenance, how are you gonna do a deficit?”- Michelle Carvalho (Macros Fuel Muscles)On today’s episode:* How Michelle broke the cycle of yo-yo dieting* How Michelle found balance and moderation in her diet* Michelle’s experience with hypothyroidism and still being successful* How to build a sustainable life that supports physical and mental healthConnect with Michelle from Macros Fuel Muscles:* Macros Fuel Muscles Instagram Page (https://www.instagram.com/macros.fuel.muscles/)Thanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO) | GooglePlay (https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5ibHVicnJ5LmNvbS9mZWVkcy8xNDcxMDE0LnhtbA) | iHeartRadio (https://www.iheart.com/podcast/269-tater-talks-two-bitches-ta-106185864/)Be sure to share your favorite episodes on social media and tag us!And join irisdeadlifts on Instagram (https://www.instagram.com/irisdeadlifts/) and Brooke Madigan on Instagram (https://www.instagram.com/getyouabrooke/).

Today, we’re talking all about maintenance and answering your questions!What is it?Why does the scale go up in maintenance?What are normal maintenance fluctuations?Why is maintenance harder than a cut?How do you know you’re lifting heavy enough to build muscle in maintenance?How long do I have to stay in maintenance before another cut?How can I increase my maintenance calories?Can I track progress in maintenance without the scale?Do I have to reverse diet or can I jump right into maintenance?And more…“One thing I don’t think people really understand is just how much progress you can make in maintenance – how it’s going to affect your strength, your recovery, your mood, your sleep. It can do so much to improve your lifestyle.”- Brooke Madigan“We are fluctuating humans.”- IrisDeadliftsThis week on Tater Talks: Two Bitches Talk Fitness:* What is caloric maintenance and how does it work?* Why is maintenance harder than a cut?* How long do I have to stay in maintenance?* Tracking progress without the scale* How to find maintenance* Increasing maintenance calories* Reverse dieting to maintenanceResources Mentioned:* Susan Niebergall Fitness on Instagram (https://www.instagram.com/susanniebergallfitness/?hl=en)* Confidence is an Inside Job, Outside our Comfort Zone with LiftingLindsay (https://blubrry.com/1471014/127458300/confidence-in-lifting-and-life-with-lifting-lindsay/)* Symptoms of a Calorie Deficit Episode (https://blubrry.com/1471014/94337273/your-body-is-not-your-enemy/)* Brooke Madigan on Instagram (https://www.instagram.com/getyouabrooke/)* IrisDeadlifts on Instagram (https://www.instagram.com/irisdeadlifts/)* IrisDeadlifts illustration of maintenance weight vs end of diet weight (https://www.instagram.com/p/CqAkp0TLUUp/)* IrisDeadlifts Reel on maintenance fluctuations (https://www.instagram.com/p/Ck0jAJHgKa-/)Thanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! Don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts. Thank you!Be sure to share your favorite episodes on social media and join uson Instagram (@getyouabrooke (https://www.instagram.com/getyouabrooke/) & @irisdeadlifts (https://www.instagram.com/irisdeadlifts/)).

Registered Dietitians Liz Ward and Hillary Wright are the power duo behind Menopause Diet Plan, a resource designed to support women navigating the nutritional, physical, hormonal, and mental challenges of menopause. With over 30 years of experience each in nutrition and women's health, they bring a wealth of knowledge and a compassionate approach to a topic that has long been underrepresented in nutrition, fitness, and health discussions. Liz and Hillary are the co-authors of "The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health, and Happiness," a comprehensive guide that blends the latest scientific research with practical, real-world advice to help women navigate the nutritional challenges of menopause.In today’s episode we talk about all things menopause, driven partly by listener questions!“If you tell women they’re broken, you can sell them something.”- Menopause Diet Plan“It's like reverse puberty...it's very roller-coaster-y, and it all comes home to roost at a time when women's lives are super complicated.”- Menopause Diet PlanThis week on Tater Talks: Two Bitches Talk Fitness:* Menopause nutrition requires a holistic approach, considering the impact on the entire body, not just weight management.* Building and maintaining muscle mass is crucial for managing metabolism changes during menopause.* Dietary changes, including adequate protein and fiber intake, can significantly affect menopausal symptoms and overall health.* Exercise, particularly strength training, plays a vital role in maintaining health and managing weight during menopause.* The importance of understanding and cautiously approaching supplements and HRT, emphasizing evidence-based choices and personalized health strategies.* The critical role of lifestyle habits, such as sleep and stress management, in navigating menopause with minimal discomfort and optimal health.Connect with Menopause Diet Plan:* Menopause Diet Plan on Instagram (https://www.instagram.com/menopausedietplan/)* Menopause Diet Plan Book (https://www.amazon.com/Menopause-Diet-Plan-Managing-Happiness/dp/0593135660/ref=zg_bs_4675_4?_encoding=UTF8&psc=1&refRID=TXHPBHTHGCEDWBB4947N)* Learn About Menopause & Support Your Health Course (https://elizabeth-s-site-0629.thinkific.com/pages/the-body-on-menopause-what-you-need-to-know)Thanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO) | GooglePlay (https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5ibHVicnJ5LmNvbS9mZWVkcy8xNDcxMDE0LnhtbA) | iHeartRadio (https://www.iheart.com/podcast/269-tater-talks-two-bitches-ta-106185864/)Be sure to share your favorite episodes on social media and tag us!

Today, we talk all about the magic macronutrient, protein! We discuss the importance of a protein-rich diet and its role in habit building, satiety, muscle growth, and “toning.” We talk about a few common reasons people struggle to eat enough protein, and share some simple ways to integrate more protein into your meals.Since this episode is a replay, you’ll hear us mention Team BFF’s 28 Day challenge from summer of 2023 - which is built to help participants begin building consistent habits and self-confidence. We touch briefly on informed eating and the purpose of tracking calories or macros."Take it one step at a time and simplify it for yourself. Get those single ingredient proteins and just amp up the serving size."- IrisDeadlifts“It helps regulate your blood sugar, it helps regulate other hormones… it’s so important so you don’t have highs and lows and crashes.”- Brooke MadiganThis week on Tater Talks: Two Bitches Talk Fitness:* The importance of a protein-rich diet* The role of protein in satiety, muscle growth, and toning* Simple ways to integrate more protein into your meals* The benefits of frontloading protein* The benefits of dividing your protein goal into separate feedingsResources Mentioned: * Brooke Madigan on Instagram (https://www.instagram.com/getyouabrooke/)* IrisDeadlifts on Instagram (https://www.instagram.com/irisdeadlifts/)Thanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO) | GooglePlay (https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5ibHVicnJ5LmNvbS9mZWVkcy8xNDcxMDE0LnhtbA) | iHeartRadio (https://www.iheart.com/podcast/269-tater-talks-two-bitches-ta-106185864/)Be sure to share your favorite episodes on social media and tag us!And join irisdeadlifts on Instagram (https://www.instagram.com/irisdeadlifts/) and Brooke Madigan on Instagram (https://www.instagram.com/getyouabrooke/).

Today’s episode is not for the faint of heart. I share my candid and caffeinated thoughts about the disconnect I often see between words and actions and the complexities of achieving personal goals. This episode will challenge you to acknowledge your own disconnects, and it will offer a firm and compassionate nudge towards alignment, accountability, and the genuine effort required to achieve the things you want to achieve and live an overall less frustrating life.“If you don’t look inside and work on your mindset, no physical results you ever achieve are going to last. They’re not going to matter. They won’t have any deeper meaning.”- IrisDeadlifts“You’re lifestyle is exactly what you’re doing about it.”- Alan AragonThis week on Tater Talks: Two Bitches Talk Fitness:* The crucial role of honesty with yourself in a health and fitness journey* What is integrity with self?* How managing expectations can dramatically influence our progress* How being productive vs being busy can influence our progress* Practical strategies for adjusting fitness and nutrition efforts to fit your current life situation* The importance of tracking calories consistently and accurately* The importance of tracking consistency* How to track consistency and what to do with that data* Growth mindset vs fixed mindsetResources Mentioned: * Curiosity without Judgement with Amy Rudolph (https://blubrry.com/1471014/111018537/curiosity-without-judgement-with-amy-rudolph/)* Alan Aragon on Seed Oils (https://blubrry.com/1471014/127700421/should-we-avoid-seed-oils-with-alan-aragon/)* Alan Aragon on Flexible Dieting & Nutrition Myths (https://blubrry.com/1471014/122335267/flexible-dieting-and-debunking-oatmeal-myths-with-alan-aragon/)* IrisDeadlifts on Instagram (https://www.instagram.com/irisdeadlifts/)* Apply for 1:1 Coaching with Team BFF (https://bethferacofitness.com/coaching)Thanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO) | GooglePlay (https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5ibHVicnJ5LmNvbS9mZWVkcy8xNDcxMDE0LnhtbA) | iHeartRadio (https://www.iheart.com/podcast/269-tater-talks-two-bitches-ta-106185864/)Be sure to share your favorite episodes on social media and tag us!Join IrisDeadlifts on Instagram (https://www.instagram.com/irisdeadlifts/).

In today’s episode, Won Dolegowski (@wondwellness (https://www.instagram.com/wondwellness/)) joins me to chat all about the importance of aligning fitness and nutrition with personal goals. We chat about the benefits of and problems with fitness classes like Orange Theory, the idea that lifting weights will make "women bulky,” the benefits of marinating in maintenance, the importance of family support and strategies for dealing with family dynamics and partner support in pursuing personal goals, and more…Won D, PharmD is a certified nutrition coach and personal trainer has a background in occupational therapy and pharmacology, and applies a functional health approach in her mission to help her clients achieve optimal health, healing, and wellness through sustainable lifestyle and mindset changes.“You have to lift like you want to get bulky to get the look that women wan - that firm, toned, sleek look, and you build that by building muscle, and you have to lift heavy.”- Won D“No one gets to skip the hard part. You don’t get a pass. There will be a period of time where you’re not gonna love the way you look, but that doesn’t mean you need to tear it down.”- Won DThis week on Tater Talks: Two Bitches Talk Fitness:* The importance of aligning fitness and nutrition with your personal goals* The problem with and potential benefits of fitness classes like Orange Theory* The false idea that lifting weights will make women “bulky”* The critical role of mindset and language in personal transformation* The lifestyle of maintenance and the problem with ignoring it* The undeniable benefits of having family support your goals* Dealing with negative family dynamics in pursuing personal goalsConnect with Won Dolegowski:* Won D Wellness Website (https://www.wondwellness.com)* Won D Wellness Instagram (https://www.instagram.com/wondwellness/)Thanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO) | GooglePlay (https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5ibHVicnJ5LmNvbS9mZWVkcy8xNDcxMDE0LnhtbA) | iHeartRadio (https://www.iheart.com/podcast/269-tater-talks-two-bitches-ta-106185864/)Be sure to share your favorite episodes on social media and tag us!And join irisdeadlifts on Instagram (https://www.instagram.com/irisdeadlifts/) and Brooke Madigan on Instagram (https://www.instagram.com/getyouabrooke/).