Here's the Deal: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck Iris, Meri, & Amy

In today's episode, we talk about bits and pieces of our own transformative journeys, and reassess some previously held beliefs about fitness, nutrition, and mindset. Each story highlights a shift from a restrictive perspective to a more informed, balanced understanding of health and wellness.“We wanna have more nutrient density in our diet, but heck… We gotta have some pop tarts, donuts, and pizza to live life and still be able to meet our goals.”- Amy Rudolph“If you’re successful in a way that weans you off their program and you never have to come back to it, they can’t make money off you any more.”- MeriThis week on Here’s the Deal:* Popular diets like Weight Watchers often lead to temporary success without sustainable benefits.* The challenge of breaking free from the "good food, bad food" mindset that is often perpetuated by diet programs.* The importance of breaking away from a transactional relationship with food.* How watching the physical decline of our older relatives impact our personal health choices.* The consequences of neglecting fitness and health as one ages.* The role Connect with us:* Meri’s Story on the Pod (https://blubrry.com/1471014/96412309/the-next-best-decision-with-meri/)* Amy’s Story on the Pod (https://blubrry.com/1471014/111018537/curiosity-without-judgement-with-amy-rudolph/)* Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/)* Meri on Instagram (https://www.instagram.com/therealliftedlife/)* Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/)Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, 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 Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/), Meri on Instagram (https://www.instagram.com/therealliftedlife/), and Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/).

A quick note from us to update you our listeners on some upcoming changes to the podcast! Thank you all for sticking with us thus far, and we hope you continue to listen and learn!

In today’s episode, I share some personal reflections on the often-stigmatized topic of overeating, particularly in the aftermath of holiday indulgence. I talk about my own Easter “nutritional chaos,” and realistic expectations with your relationship with food. With a mix of humor and sincerity, the discussion turns to the difference between overeating and binge eating, emphasizing that the former is a normal part of life and not synonymous with a disorder. The episode serves as a reminder that perfection in dietary habits is neither attainable nor desirable. So lighten up, mkay?“Your messed up relationship with food and your body affects the people around you in more ways than you like to admit.”- IrisDeadliftsThis week on Tater Talks: Two Bitches Talk Fitness:* The important distinction between overeating and binge eating* What “all foods fit” actually mean* How managing expectations can dramatically influence our progress* Why beating yourself up for overeating is ridiculous and goofy, so stop it* Tips on managing temptation by rearranging one's environment* The importance of periodic maintenance phases* The responsibility all humans have to deconstruct their mindset about food, body, and exerciseResources Mentioned: * Understand Binge Eating with Chase Smith Episode (https://blubrry.com/1471014/97107525/understanding-binge-eating-with-chase-smith/)* Trigger Foods Podcast Episode (https://blubrry.com/1471014/122265789/trigger-foods-and-how-to-deal-with-them/)* Self Sabotage: Why & What to Do About It Episode (https://blubrry.com/1471014/130954121/self-sabotage-why-what-to-do-about-it/)* 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, 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!