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

Samara Toby is a certified macro coach specializing in plane-based eating. She has been vegetarian for over 20 years and saw a need for coaches who understand the intricacies of a plant based diet. Even if you’re an omnivore, you will gain so many valuable insights from our conversation, as we branch far beyond plant-based eating.Samara shares her journey into nutrition coaching, so many practical strategies to incorporate more plants and plant-based proteins into your dietary pattern. She breaks down the importance to incorporating plant-based proteins into meals, whether you're a seasoned vegetarian or vegan, or an omnivore looking to diversify, and offers practical tips for grocery shopping, encouraging listeners to explore the plant-based section at their local store and to experiment with new foodsWe pivot the conversation to the mindset piece, without with, none of this health and fitness stuff matters. We walk through 4 simple but powerful strategies to make fat loss easier, and discuss the fine line between maintaining healthy goals and being overly rigid in a way that sacrifices well-being.This episode provides practical advice for listeners at any stage of their health journey. Whether you're exploring plant-based proteins, managing a calorie deficit, or finding ways to incorporate flexibility into your eating habits, this episode will empower you to make intentional choices that align with your goals.“It's not about completely overhauling your diet. Just adding things like nuts, seeds, or textured vegetable protein can bring more fiber, oils, and flavors into your meals.”- Samara Toby“Notice what you're doing well already, and do more of that. Collect that because I feel like a lot of people fixate on what they're not doing right instead of reverse engineering from their successes.”- Iris DeadliftsThis week on Here’s the Deal:* The importance of allowing yourself to fumble and figure things out* Using protein shakes and crappy protein powder recipes as a useful supplement to reach higher protein targets while finding a balanced diet* The practical and nutritional benefits including plant-based meals and proteins* How tracking food intake can lead to revelations about dietary patterns and necessary adjustments* The importance of diversifying protein sources* A hierarchy of plant-based proteins* How experimenting with plant-based foods lead to more creativity, less monotony, and a deeper understanding of nutrition* Samara’s experience with shifting into maintenance mode during a fat loss phase* The difference between “needing” and “wanting” fat loss goals* Practical tips to make a fat loss phase easier* The importance of making intentional choices around food to build sustainable eating habits that align with your goals.Connect with Samara:* Samara (@nomeatmacros) on Instagram (https://www.instagram.com/nomeatmacros/)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) |

In today's episode, we dive into what it means to “fall to the level of your systems” in health and fitness, focusing on meal planning and prepping, getting in NEAT, and going to the gym. We share our own experiences and many practical tips for making food prep, meal planning, and nutrition easier. We also move into the fitness side of things, sharing the power of walking, explaining how to rack up steps throughout your days, and how to find your best gym schedule.It’s all about setting yourself up for success in a way that's flexible and adaptable to your needs.We chat about the importance of finding what works for you, emphasizing that there's no one-size-fits-all solution to health and fitness. We also share stories about what happens when things don't go as planned and how to adjust without feeling like you've failed. By the end of this episode, you'll have a bunch of ideas on how to create systems that not only support your goals but also fit into your life without adding stress.“Decision fatigue is a real thing, especially when you have goals with nutrition and fitness, and you’re creating a new lifestyle that supports where you want to be.”- Iris Deadlifts“The power of being outside doing some exercise and having something other than the inside of your house to look at can be incredibly uplifting.”- Meri“Curiosity over judgement.”- Amy RudolphThis week on Here’s the Deal:* Meal prep variations and how to find what suits your style and preferences* How to automate certain aspects of health and fitness to reduce decision fatigue* Our unique systems for meal prep, NEAT, and the gym* Freedom in Structure* What are movement snacks and how you can use them* What is temptation bundling to help us do the things we need to do* The benefits of having a structured gym planConnect with us:* 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/)

Dr. Kasey Jo Orvidas is a health psychologist and a certified fitness coach with a Ph.D in Psychology, Her mission: Helping you build strong bodies and healthy lifestyles, starting with your mindset. She has dedicated her career to understanding how cognitive processes influence fitness, nutrition, and overall wellness.In today’s episode, Kasey joins us to explore the concept of stress, the mindsets we have built around stressful situations and reactions, and how our perception of stress impacts our overall health more significantly than the stress itself. We discuss the intricate relationship between stress, self-control, self-sabotage, and decision-making, the concept of Future Self and how it can help us in making helpful decisions, the complexities behind having a growth or fixed mindset, how stepping back and becoming an observer of your thoughts can help shape our mindsets and futures. And more…This episode is a must-listen for anyone looking to understand the deeper effects of stress on mental and physical health, and for practical tips on how to transform stress into a catalyst for change.“It really does come down to the meaning that you're assigning and the perception that you have.”- Dr. Kasey Jo Orvidas“You’re diverting your mental resources to being stressed out rather than to being productive and staying focused. Stress and self-control are enemies in a way.”- Dr. Kasey Jo OrvidasThis week on Here’s the Deal:* How mental framing can dictate our physiological and emotional responses* Understanding that cortisol is a necessary component of health* How the perception of stress impacts our overall health more significantly than the stress itself* The role of self-awareness in changing our relationship with stress* The truth about a Growth vs. Fixed Mindset* The link between stress and self-control* The idea of Future Self and how it can help us in making helpful decisions* How becoming an “observer” of your thoughts helps shape our mindsets and futuresConnect with Dr. Kasey Jo Orvidas:* Dr. Kasey Jo Orvidas on Instagram (https://www.instagram.com/coachkaseyjo/)* Dr. Kasey Jo Orvidas Website (https://www.kaseyorvidas.com)* Health Mindset Coaching Certification (https://www.healthmindsetcert.com)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)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

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/).