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

Today’s episode is all about navigating the busy summer season filled with vacations, grad parties, and spontaneous weekends away while keeping our goals on track. We share our insights on how to stay focused and resilient, even when life gets a bit...

In today's episode, we dive into the fundamentals of fat loss. We explain the difference between fat loss and weight loss, we break down why fad diets “work,” explain what research has shown to be necessary for fat loss, and teach you how to find the ballpark estimation of your calorie deficit, protein, and fiber goals. We discuss what it means to “eat more and lose weight,” and debunk a few weight loss myths floating around the internet.We share some practical methods to manage hunger while in a fat loss phase / calorie deficit, and discuss how to pick a goal weight.Tune in to hear practical advise and insights (professional and personal) that will help you navigate the Wild West of diets, and achieve your fat loss goals sustainably, and, dare we say, enjoyably.“Stop freaking out over a couple of weeks or even a month, you just have to stick to your guns and trust that what you're doing is where you need to be, and stop second guessing yourself.”- Amy Rudolph“For all of the tips and tricks we have, a lot of the time the decision is just gonna be: I’m not gonna eat something. You can't really get around that.”- Iris Deadlifts“‘No’ has become a bad word, and it’s not.”- MeriThis week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:* Understanding the difference between fat loss and weight loss* What is essential for fat loss, regardless of dietary approach* Why many fad diets “work” (until they don’t)* The importance of viewing the long term trends instead of daily fluctuations* Some practical methods to manage hunger in a calorie deficit* How to choose a goal weight* How can you “eat more and lose weight?”Connect with Iris, Meri, and Amy:* 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/),

In today’s episode, we sit down with EC Synkowski, a nutrition expert and creator of the 800-gram challenge - a straightforward, sensible, and powerful way to enhance your diet by incorporating more fruits and vegetables. She explains the science behind the challenge and its surprising benefits, including its positive impact on mental health. We explore the myths and misconceptions surrounding organic food and how marketing often leads to unnecessary stress about what we eat, how virtue labeling isn’t based in science, the myth that eating conventional food equates to consuming a dangerous dose of pesticides, and how organic food isn’t necessarily more nutritious or safer than its conventional counterparts.We also discuss how long it actually takes to build a new habit (longer than you think), the challenges of maintaining a healthy diet in a world dominated by highly processed foods, and the importance of not demonizing any food but understanding the nutritional value and impact of different types of food. We discuss the importance of variety in our diets, the significance of portion control, and the psychological aspects of dieting.“It's not about demonizing foods, but understanding why it's so hard to lose or maintain weight when calories from processed foods add up so quickly.”- EC Synkowski, OptimizeMe Nutrition“The the quicker you want the deadline, you quicker you want the turnaround, the more likely it is that you haven't set the habits you need for the real world.”- EC Synkowski, OptimizeMe NutritionThis week on Here’s the Deal:* How the #800gramchallenge is a straightforward, sensible, and powerful way to enhance your diet by incorporating more fruits and vegetables* Myths and misconceptions surrounding organic food and how marketing often leads to unnecessary stress about what we eat* How incorporating small, sustainable changes in your diet can lead to long-term success.* The challenges of maintaining health and weight loss in a modern food environment Connect with EC Synkowski:* EC Synkowski on Instagram (https://www.instagram.com/optimizemenutrition/?hl=en)* OptimizeMe Nutrition Website (https://optimizemenutrition.com)* #800gramchallenge (https://optimizemenutrition.com/800g-Challenge)* OptimizeMe Nutrition Masterclass (https://optimizemenutrition.com/masterclass)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 dive deep into the world of expectations, particularly how we set and manage them in the realms of fitness and fat loss. We explore the origins of these often unrealistic expectations, and tackle the misconceptions and marketing schemes that perpetuate unhealthy and unrealistic dieting expectations. We discuss the importance of understanding energy balance and the dangers of extreme calorie deficits marketed as quick fixes, and emphasize the value of adopting a slow and steady approach to health, which not only fosters lasting habits but also promotes a deeper understanding of one's body and needs.We also have an important conversation around navigating the tricky waters of body image and fitness goals in a world dominated by social media and glossy magazines. We explore the concept of body neutrality and the fact that you need not love every aspect of their physical appearance to lead a fulfilling and confident life.This episode is a call to action for anyone tired of the dieting hamster wheel, offering guidance on how to break free from the cycle of quick fixes and regain control over one's health and lifestyle.“At some point, it’s a choice to hate it. Or accept it and come at it from a place of respect.”- Iris Deadlifts“The success at the end of being with a good coach or in a good coaching group is changing your brain.”- Meri“You give all our power away, along with your wallet, you don't give yourself the opportunity to be in control of your own life.”- Amy RudolphThis week on Here’s the Deal:* The root of unrealistic expectations in social media and cultural pressures* The science behind slow changes in diet and exercise highlights the abuse of quick-fix diets and their long-term ineffectiveness* How marketing strategies often mislead consumers with promises of rapid results, leading to repeated cycles of failure and frustration* Taking a step back to critically evaluate diet claims can help reclaim personal power and foster a rational approach to weight management* Why learning to trust oneself is crucial in developing a healthy relationship with food and exercise* How comparison can be a double-edged sword* Consistency over perfection helps to foster sustainable habits and long-term satisfaction with one's fitness and health journey.Connect 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) |

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/)