ep. 88 ten things we learned the hard way
SO YOU DON'T HAVE TO
We're revealing 10 things that we learned the hard way in hopes that it'll make your life and fitness journey EASIER.
Sure there are things that we can't expedite aha's for you- but if this list even gives you things to think about, we've started that train for you.
Also if you're reading this- we super appreciate you listening to this podcast.
XOXO Heidi and Natalie
ep. 87 the story of alcohol + sobriety with lo morissette @coachlo_morissette
A CAUTIONARY TALE
We're diving into delicate territory with an episode with Coach Lo and her story of alcoholism and how it impacted motherhood and her health and her journey to recovery.
ep. 86 why maintenance is hard for you with lindsey mathews @trainerlindsey
THE HARDEST PHASE FOR MOST
Most people can lose the weight but KEEPING IT OFF is arguably harder. Today we're excited to chat with our long time friend Coach Lindsey Mathews @trainerlindsey ALL ABOUT MAINTENANCE
We cover
5 things that are keeping you from being successful in this phase
Our own maintenance struggles and stories
and more!
ep. 85 investigating your food + fitness journey with brittany powell @brittpowellfit
HOW THEN MAKES NOW
Excited to chat with the darling Brittany Powell @brittpowellfit all about giving our food and fitness relationship context- from your childhood to your surroundings it impacts so much more than you can imagine!
Can't wait to see how you all relate to
Your parents
Culture
Identity
Future
Diet culture
And more!
ep. 84 expanding your identity with Jordan Lips @jordanlipsfitness
YOU'RE MORE THAN YOU THINK
Hey GUYS! It's been awhile- we took a break and are back with some fresh new guests and episodes for you.
What better way to kick of 2024 than with our fave Jordan Lips.
In this episode
life update
changing your expectations
rewriting your capacity
your identity expanded
and more thought provoking discussion!
more compassion
AND SO MUCH MORE!
ep. 83 the VERY BEST version of you with marla hannig @marlahannig
IF WE COULD WAVE A WAND
Wish you could fast forward to the best version of yourself? In this super fun and insightful episode we go over the most cherished changes that our fitness evolutions have brought to us.
It's everything we wish we could give you without the work in one episode... but in hopes that you'll see that not only are these things possible- they're waiting for you.
We cover
being ok when we're uncomfortable
letting go of judgment
being gentle with imperfections
living in an AND world
being stronger than you think
more compassion
AND SO MUCH MORE!
ep. 82 have your cake and eat it too -mastering stressful holiday thoughts
A BUTTER DISH REPLAY
If I have one, I have to eat them all.
I have no control.
Once I start I can't stop.
It ruins my day.
I can't have them around or I'll binge.
When being around treats is HARD- we create a lot of rules for ourselves in an effort to keep us "safe". Ironically we don't feel "safe" around them- which can create a lot of noise and judgment about the things we WANT to eat but don't feel like we CAN.
Join us as we deep dive into your stressful thoughts around treats!
(this episode was originally featured as episode 52 of the butter dish)
ep. 81 becoming a strong woman with shawna norton @competitivefemaletraining
FOR THE WOMAN WHO LIFTS
Obsessed with this chat with Shawna Norton @competitivefemaletraining ALL about being and becoming strong women no matter how old you are.
If you have a body, you are an athlete. Can you imagine if you treated yourself as such?
We chat about
why strength training and how to get started if you're new
things that need to be normalized
increasing PRS/push ups/pull ups
recovery and priorities
and more!
ep. 80 the eating disorder episode with anika roy @beating.disordered.eating
YOUR RELATIONSHIP WITH YOUR BODY + FOOD
Do you know WHAT an eating disorder is? What are your beliefs about them? Have you heard of orthorexia? We had such a great conversation with Anika Roy of @beating.disordered.eating all about eating disorders... and it might not be what you think!
We chat about
her story with orthorexia
the stupid BMI chart
nutrition
behaviors
genetics
eyes on your own plate
unhealthy relationships with food
obsession vs healthy
weight loss
and more!
ep. 79 the magic in the process with gayatrri musraca @being.lady.gaya
GETTING CURIOUS ABOUT YOUR STORY
We had such a great time talking to Coach Gaya @being.lady.gaya about all things evolution... in fitness and in health (should be a new marriage line right?)
Some of the things we chat about
macro coaching
magical weight loss numbers
superstitious food beliefs
well meaning family members
cultural challenges
age
results as we evolve
and more!
ep. 78 real person real goals with michael ulloa @michaelulloapt
CREATING MEANINGFUL CHANGE
Guys we're so thrilled about this episode with the brilliant Michael Ulloa (he also has a super smooth accent to make the listening even more fun).
We talk about all sexy and not sexy parts of your evolving fitness journey!
ep. 77 your evolving body image with mikayla @mikaylaemily_
BEFORE NOW AND FUTURE YOU
We're joined again by Mikayla Coley chatting once again about body love! It's and ever evolving thing- and thank heavens- since most of us our default setting is "I hate my body."
Through teens, adulthood, motherhood, and later in life- our bodies will evolve and so will we.
Some of the things we chat about
misconceptions of body image
improving your body image
post partum
pictures
WHY DO I FEEL THIS WAY
I THOUGHT I LOOKED BETTER
and more!
ep. 76 let's talk weight loss drugs with jordan lips @jordanlipsfitnesss
TO TAKE OR NOT TO TAKE - THAT IS THE QUESTION
Today we talk about Ozempic, Wegovy, and other weight loss drugs with Jordan Lips @jordanlipsfitness! Since we started coaching there hasn't been a movement quite like this one- and while we remember Fen-Phen, HCG shots, and of course Dexatrim- this is new and changing the weight loss scene!
Whether you're wrestling with the idea of taking them or can't wait to try them- we have a live candid chat about what they are and our thoughts around them!
ep. 75 expectations vs reality with amber brueseke @biceps.after.babies
IS WHAT YOU WANT REALLY WHAT YOU CAN GET
Real time talk with our friend Coach Amber Brueseke @biceps.after.babies ALL about our fitness expectations.
Can we GET what we want?
Is it realistic?
How do I get where I want to be?
Is it sustainable?
Do I have the genetic potential?
How is my work ethic?
And more! teaser!
Enjoy!
ep. 74 bym + jl coaching mentorship teaser with jordan lips @jordanlipsfitness
THE PROCESS
We've got a coaching mentorship coming out in a couple of months that some of you have heard about!
In this episode we chat about how the idea came about, what kind of community we hope to cultivate, a little bit about the structure and what the overall experience will be like.
We will be having a more in depth breakdown that includes pricing and a more concrete breakdown of what to expect but as the title states, this is a little teaser!
Enjoy!
ep. 73 the body of motherhood with @ocean.trail
BEFORE AFTER AND EVERYTHING IN BETWEEN BABY
Our pre and post baby bodies- it's a topic that can't escape mothers- and we're stoked to talk to new mama Ocean Trail all about it. Whether it's the joys and struggles of life before and after- we talk candidly about ALL THE THINGS.
Some of our jam packed episode
-bounce back culture
-expectations
-"pre pregnancy" jeans and all that BS
- what's realistic after having kids
-weight gain
-tracking macros during pregnancy and nursing
-your fitness journey AFTER birth and kids
-being GOOD to yourself
and more!
ep. 72 setbacks sleep and stress with jordan lips @jordanlipsfitness
SOMETIMES IT JUST SUCKS
Experiencing setbacks are part of our journey that NO ONE LIKES. But believe it or not we have a lot more control over how things hit and how we react- perhaps more than we want to be responsible for! We chat today in a spur of the moment podcast (love these) about a recent injury that put our boy JL in a negative space- and how we all deal with them and the ways around supporting yourself through them!
And more. Of course. Always more.
ep. 71 social media overload with jordan lips @jordanlipsfitness
HEALTHY SCROLLING ABOUT HEALTH
Quick episode with Jordan Lips @jordanlipsfitness about some current thoughts about social media, influencers, and how to sift through it all. Navigating this space can be TRICKY- and information overload real!
ep. 70 you vs then and now with marci nevin @marcinevin
THE GREAT EVOLUTION AHEAD
Is it discipline or disordered? Is it motivating or toxic? Are you striving for excellence or are you a perfectionist?
Today we dive in with Coach Marci Nevin @marcinevin all about the GREAT SHIFT that your fitness journey will see. As you evolve over the years, challenging your old beliefs and your new ones and the person you once were and hope to be is what evolution is all about.
We also chat some of the frustrations with polarizing social media and how our coaching has evolved over time!
And MORE!
ep. 69 cutting + maintenance + builds - all the phases with ruth maleski @ruthmpower
THE PHASES OF PHYSIQUES
Today we're chatting with Coach Ruth Maleski ALL about body composition changes!
From cutting to maintenance to build phases- we go over each and the ins and outs- physically and mentally!
ep. 68 the everyday athlete transformation with mark carroll @coachmarkcarroll
CONVERSATIONS WITH ONE OF OUR FAVORITES
FAN GIRL alert! We jumped at the opportunity to have the legendary Coach Mark Carroll @coachmarkcaroll on the butter dish.
We have been doing his programming for YEARS- and along with his incredible knowledge and content- we just really think he's a wonderful human.
He has built world champions and women at home for years and he's chatting it all up with us about physique, gen pop, leanness, the competitor mentality and more!
Also heavy fan girling alert- we're embarrassed but also, not sorry! Enjoy!
You can learn more about Mark's programs at CoachMarkCarroll.com and his education business for personal trainers at CarrollPerformance.com
ep. 67 perspective and living your best life with kelly wright @kellywright.co
THE BALANCE BETWEEN ALL THE THINGS
We had a FANTASTIC conversation with RN and nutrition coach Kelly Wright @kellywright.co all about perspective.
After tragedy hit close to home, Kelly created a post on perspective that just resonated with us so deeply we HAD to talk about it with her, for you!
What's a life well lived look like?
How can you find balance between being a slave to your regimen but also having peace with your body and your goals?
Can you have what you want without controlling every aspect of your life?
What's the middle look like if you don't want to live all or nothing?
And more!
ep. 66 when your clothes don't fit + your body has changed with jordan lips @jordanlipsfitness
YOU CAN BE OK NOT BEING YOUR LEANEST
Have a closet full of clothes that are too tight? Do you feel like you're not sure what to do with them- part with them or try to get back into them? We're stoked about today's topic with our fave Jordan Lips- and even more so that HE picked the topic
-how to be ok when your closet isn't conducive to your current body
-why we hold onto old items
-why we can't get rid of them
-what does it mean if we've gained weight or our shape has changed
-what DO we do when we can't get into them
-how can we be supportive as we change and get older
-is gaining weight the worst thing in the world
and more!
ep. 65 physique goals + training evolution with kurt rawlins @kurtrawlinsfitness
LOOKING FORWARD IN YOUR FITNESS
Chatting with trainer and friend Kurt Rawlins today on the podcast all about how your training will evolve over time and what realistic physique goals look like!
How do you know what's POSSIBLE for you?
How does having realistic goals actually set you up for MORE success?
Will I have to train the same forever or as I get stronger, more advanced- what's next for me?
As I age, how will my goals and training change?
How do I create a fitness lifestyle... really?
And more!
ep. 64 getting better with age with anne marton @anne_fitlab
IT'S NEVER TOO LATE
You'll love this episode with Anne Marton @anne_fitlab where we talk all about starting your fitness journey a little later in life.
Finding fitness at 41- Anne chats with us about all the things we've got in store for us as we age- and the best way to feel your best no matter how old.
If you're new to fitness or have been spinning your wheels and wish someone would just tell it to you straight, this is the episode for you.
In this episode-
Hard truths
5 things you MUST do if you're 40+
What we need to do the majority of time
Building vs cutting
and more!
ep. 63 fat loss mistakes and reminders for along the way with john noel @coachjohnnoel
YOUR EVER EVOLVING FITNESS JOURNEY
We're joined by Coach John Noel @coachjohnnoel today to chat about everyone's favorite but not favorite goal- weight loss!
In this episode
4 fat loss mistakes you need to stop making
dealing with setbacks, disappointment, and the dreaded why isn't this working
how to make your healthiest self NOT just about weight loss
and more!
ep. 62 muscle building + strength training q+a with jordan lips @jordanlipsfitness
PROGRESS WITH PROGRESSIVE OVERLOAD
Your questions about lifting in this podcast with our fave Jordan Lips @jordanlipsfitness
-never lifted before, how do I start?
-can you gain muscle while practicing mindful eating?
-high body fat % should I cut or train first?
-thoughts on taking form videos and how to overcome negative thoughts around them
-what about Orangetheory as my main workout?
-what's the key to real lasting change? I've lost, lifted, felt confident and then life happened
and more!
ep. 61 being lean + body dysmorphia + our thoughts about our bodies with ashleigh marie hubbard @ashleighmariehubbard
BODY BELIEFS UNBOXED
You could have body dysmorphia and not even realize it. And it's not to cause alarm but awareness! Our thoughts around our bodies contribute so much to our emotions and actions- join us as we have an incredibly stimulating conversation about bodies, chasing leanness, the cost of it and past and future versions of ourselves with Ashleigh Marie Hubbard @ashleighmariehubbard and more!
ep. 60 all things fitness + nutrition with aram grigorian @4weekstothebeach
REFINING YOUR PROCESS
Today we chat with Aram Grigorian @4weekstothebeach about fitness successes and pitfalls. Having a few different coaching perspectives, it was fun to have a conversation and discover where we shared similar thoughts and where we differ. One of the best parts about the fitness industry is that we DO have our own processes and ways of thinking. There's no one size fits all way to do things- literally.
Some things we chat about
how to tackle weight loss
men vs women
having reasonable expectations vs how much effort you want to put in- is it worth it?
basic human health practices
how to coach yourself and what to look for if you do hire a coach.
And more!
ep. 59 how to track macros without messing up your relationship with food with jordan lips @jordanlipfitness
FINDING YOUR WAY THROUGH IT
So stoked about another episode with our boy Jordan Lips!
Let’s face it…some people make a living telling you tracking is “disordered” or “will give you an eating disorder”. Are they right? Even a little bit? What sort of things can we do both from a mental and practical standpoint to reap the benefits of tracking without messing up our relationship with food?
ep. 58 the exercise episode with malarie burgess @thejockscientist
FINDING YOURSELF IN MOVEMENT
SO EXCITED for this episode with Malarie Burgess- exercise physiologist @thejockscientist
We chat about your relationship with exercise and how YOUR personal narrative colors it
How to determine your relationship
Exposing why you feel the way about exercise you do
When you identify as an athlete vs not an athlete
BMI is trash
Creating a genuine love for it outside of "what it'll give you"
Exercise perspective
How to feel like you belong in a gym
Exercise and genetics
And more!
ep. 57 day 2 food rules /moderation/all or nothing - how your thoughts around food are everything
THE TWO TRUTHS ONE LIE CHALLENGE: EXCLUSIVE MINISERIES
We hosted a 5 day challenge and wanted to share with you what we accomplished on the inside! Every week we'll drop another day of TWO TRUTHS ONE LIE!
Day 2: No good/bad food- connected to thoughts, moderation, all or nothing, gas lighting, food rules
They say: Only eat clean foods and sponsored supplements- eat like me!
We Say: The food you eat doesn't define who you are! Food IS neutral- there is no need to assign morality to it.
Stay for the AHA moments and action items!
ep. 56 day 1 metabolism/macros /myths how eating less isn't always more
THE TWO TRUTHS ONE LIE CHALLENGE: EXCLUSIVE MINISERIES
We hosted a 5 day challenge and wanted to share with you what we accomplished on the inside! Every week we'll drop another day of TWO TRUTHS ONE LIE!
Day 1: Metabolism, macros, eating less isn’t more, busting dieting myths
They say: Eat like me, look like me
We Say: metabolism is determined by your individual body and lifestyle and your results are determined by your genetic potential, training and nutrition.
Stay for the AHA moments and action items!
ep. 55 the fat loss episode with emily field rd @emilyfieldrd
ARE YOU READY SET GO
fat loss fat loss fat loss!!! We're chatting with Coach Emily Field @emilyfieldrd all about fat loss phases
How to know when you're ready for one
Being xxx weight by xxx day
What you can do if you're not ready
Fat loss myths to ditch right away
What's optimal for success
and more!
ep. 54 raising body positive kids with michelle felder @parenting_pathfinders
HOW OUR VOICE INFLUENCES THEIRS
The voices in our kids heads are LOUD! Today we chat with Michelle Felder @parenting_pathfinders all about kids and how to raise them as best we can. There's sometimes a huge difference between what we THINK is the best vs what's ACTUALLY the best.
We chat a lot about the "old tapes" we have running in our head and the need to possibly remix it for the future.
How to create more body positive children and more!
ep. 53 the holidays episode
WHEN FAMILY, FOOD, AND FUN COLLIDE
Heading into the most amazing time of year can come with holiday stress around food and fun. Social and family situations can be stressful and hard to navigate! Join us as we break it down into scenarios around your loved ones and the food landscape.
Also, tips on how to stay on track if you're in a deficit during this time of year and strategies for whatever way you decide you want to show up!
ep. 52 i have no control around sweets and other stressful thoughts
CALMNESS AROUND COOKIES, CAKES AND CANDY OH MY
If I have one, I have to eat them all.
I have no control.
Once I start I can't stop.
It ruins my day.
I can't have them around or I'll binge.
When being around treats is HARD- we create a lot of rules for ourselves in an effort to keep us "safe". Ironically we don't feel "safe" around them- which can create a lot of noise and judgment about the things we WANT to eat but don't feel like we CAN.
Join us as we deep dive into your stressful thoughts around treats!
ep. 51 the tracking episode - is it a tool or is it triggering with jordan lips @jordanlipsfitness
GETTING CURIOUS ABOUT YOUR RELATIONSHIP WITH TRACKING
Another amazing chat with Jordan Lips- this time all about tracking!
Some of the things we talk about:
Does tracking feel triggering but you still want to lose weight?
What is behind your thoughts around tracking and where are they rooted?
Self awareness vs fear of awareness
Can you avoid tracking and have success
Intuitive Eating
Thoughts on 75 Hard
and more!
ep. 50 the bad body image day episode
FEELING THE FEELS
If you've ever had a bad body image day- this is for you! We walk you through step by step how to process these feelings and work through these thoughts- it's more than gaslighting yourself when you feel this way OR trying to mantra it away.
ep. 49 five hard truths with won dolegowski @wondwellness
WHAT'S CONSTANTLY TRIPPING YOU UP
You're going to love/hate this episode with the Queen of Hard Truths, Won Dolegowski. It's gonna pinch a little but in the end we'll all be better for it!
Today we go over the 5 main things we see from coaching thousands of women that keep them from progressing and attaining the fitness lifestyle they want.
Whether it's weight loss, aesthetic or wellness pursuits, you'll want to evaluate your OWN journey and see where some clarity might do some good.
We go over
Dieting too much/Scale woes
Impatience
Consistency
Training
Lifestyle
and so much more to give you the honest truth!
ep. 48 the pictures episode
TAKING THEM - USING THEM - EMBRACING THEM
Pictures. Everyone's got feelings about them.
This week we chat about
Progress pictures- how to take em and why you'd want them
How to spot the truth in pictures online and what's represented
How to get past comparing yourself to other's pictures
How to feel better about being in pictures in general
And more!
ep. 47 from overweight to stage lean - life before and after losing 100 pounds with julie elledge @drelledgefitness
A FULL FLEDGED FITNESS JOURNEY
Today we chat with the darling Dr. Julie Elledge about her incredible health journey- losing 100 pounds and heading to the stage.
We talk about weight stigmas and how she's seen both sides of body shaming- whether overweight or lean- and how she's dealt with it.
Also-
tackling large weight loss goals
how to get stage lean and what it costs
being a "maintainer" for 5 years and what maintaining your weight looks like
gaining in a build and how to handle nagging thoughts of "getting fat"
and more!
ep. 46 the goal setting episode
GETTING CLEAR ON WHAT YOU WANT
This week we're talking ALL ABOUT GOALS. What's realistic? What can I achieve? Why do I WANT this for myself?
We break down 3 concepts towards realistic goals and how you make them REALLY happen!
ep. 45 you are someBODY - body types and celebrating yours
A BOD POD
Today we go over the three general body types! Believe it or not, your genetics DO lend themselves to what you're able to create and how you respond to nutrition and exercise.
Also in this episode, how to get out of the weeds of the body comparison game and create expectations around YOUR physical person.
Come learn about your body, stock parts, and how genetics play into how your physique evolves!
ep. 44 behaviors and beliefs with dr karin nordin phd @karinnordinphd
ON BECOMING A CHANGE ENTHUSIAST
WELCOME TO SEASON 2 of the butter dish!
You're going to love our episode with the charming behavior and change researcher Dr Karin Nordin PhD. Founder of the Body Brain Alliance, we chat with Karin about her story of evolution into the program she created to excite change.
We talk about
Behaviors and beliefs
Her change model
Why compassion might be the MISSING piece from the growth of your goals and success- and more!
ep. 43 butters ig q+a: weight gain, phases, recomp & deloads, eating, bingeing and more
Your questions answered:
Why am I gaining weight after counting macros, calories, and exercising 5 days a week?
How's it possible to stay the same weight thru a surplus, maintenance, and cut over 12 months?
Any tips for jumping back into macro counting?
How do you know if you're lifting heavy enough to see body recomp in maintenance?
Deload week- lower the weight or same weight but fewer reps?
What is/are your favorite maintenance breakfasts?
Whole foods, limiting grains, hard to hit carbs, how much sugar is too much per day?
Female about 22% BF just ended 4 months slow cut, 10 lbs to go, how long before cut again?
Supplements while breastfeeding, BCAAS, pre workout?
And more!
ep. 42 when your fitness goals change and reading between the lines on transformation photos with jordan lips @jordanlipsfitness
RAPID FAST COACH TALK
Another fun conversation with the greatest on the gram Jordan Lips @jordanlipsfitness where we talk honestly about where we're at in our fitness journey- and it's NOT pushing harder than ever.
What if life changes from where you were?
Does fitness always have to be at the forefront of your mind to be effective?
Also breaking down those before and after pictures and what the context REALLY is behind increased calories and transformations- metabolism and calorie talk always.
And more!
ep. 41 the should episode
ALL THE THINGS YOU *THINK ABOUT WHERE YOU'RE SUPPOSED TO BE
Do you "should" all over yourself? I should have lost weight by now. I should be farther along. I should be happier. I should be a better mother. I should be DONE feeling bad.
Join us in this podcast as we examine
Why we should ourselves
What to do when we do
How to should less
And more!
ep. 40 the body image episode
YOU + YOUR INNER CRITIC
Having a hard time with body image this weekend, put in so much work and I don't see it.
Struggling to fix my mental game, working with a coach and have progress but my mind still sees pig.
I'm ugly.
I'm a loser.
I'm worthless.
Your default beliefs about your body are HARD to break. They're your most practiced beliefs and they're so automatic you might not even realize they are.
We chat about the mental and physical stress that our thoughts about our body lead us in this episode!
ep. 39 sweating out your summer stressors
TIS THE SEASON
I'm all over the place
I can't feel successful
I'm on and off the wagon
I'm dreading being in a bathing suit
What about my family/friends I haven't seen and their judgments
I'm anxious about my vacations
And more!
Today we dive into all your stressful summer thoughts and how to navigate them.
Because it's hard enough being hot- we don't need to add to it!
ep. 38 the messy middle of your fitness journey with katie crokus @katiecrokus
FINDING YOUR OWN LIFE ALIGNMENT
You're gonna love this episode with the wonderful Katie Crokus @katiecrokus. Katie's initial Instagram offering was because of constant questions when she was at the PINNACLE of her fitness. What was she eating, doing, what supplements, workouts, HOW ARE YOU STAYING SO LEAN?
Until it came crashing down.
We love this opportunity for transparency and the realness of that "fitness lifestyle".
The messy middle that exists between extremes AND the black and white.
Some of the things we chat about
Burnout (macros, exercise, EVERYTHING)
Ignoring health in the pursuit of leanness
The cost of being lean. REALLY.
The price of perfection in your fitness goals
Fixing vs healing
More brain vs more body
IE vs obsessive macro counting
Core values
Failing macros/fitness
What you're giving up
Our "cozy cage" we create for ourselves
Finding YOUR middle
And more!
ep. 37 feeling betrayed by your body with taylor ann macey @taylorannmacey
THE REALITY OF BEING OK WHEREVER YOU'RE AT
Gorgeous, smart, funny, with a dream body... and diagnosed with an auto immune disease that would cause blindness and paralysis.
We chat with the wonderful Taylor Ann Macey @taylorannmacey, a life coach and weight loss coach about your relationship with your body when it's "not showing up" for you.
Other topics
Aging/illness/injury
Autoimmune diseases
The evolution of mindset and mantras
Feeling betrayed by your body
Finding a way to be ok wherever you're at
Being at home in your body
And more!
ep. 36 insecurity + comparison + friendship with natalie clay @natalieclaycoaching
REAL TALK WITH A RELATIONSHIPS LIFE COACH
We're back with Natalie Clay @natalieclaycoaching- relationships life coach- to talk about quite possibly our most complicated relationships- our female ones.
Whether it's your mother, sister, daughter, grandmother, aunt, BFF, frenemies, social circle- we've all got at least one complicated relationship, but at the same time can't live without them.
Our relationships are SO important to us- so let's dive into some of these dynamics
Identity
Competitiveness
Getting ahead
Falling behind
Scarcity
Comparisons
Judgments
And more about the security and connection we want with the women in our life!
ep. 35 chasing the *best version of yourself with kate lyman @klnutrition
THE FEELING GOOD ABOUT YOUR GOALS GUIDE
We're chatting with Kate Lyman of @KLnutrition today- a fellow nutrition coach and someone we VERY much align with on our philosophies around macros, dieting, diet culture, mindset and so much more.
You're gonna enjoy this conversation so much.
Some of the things we chat about:
Self-sabotage
Chasing past versions or a "better" version
Body positivity/negativity/neutrality
Your thoughts + being successful
When you don't feel at home in your body
How to progress with your goals in a way that feels good
When you believe you're behind
How we coach clients through these moments
And more!
ep. 34 eating more for your goals with maria manrique (@theeatmethod)
A STRONG GIRL INSIDER
Today we're chatting with the darling powerhouse Maria Manrique @theeatmethod a 57kg powerlifter about eating MORE for your goals.
We talk about how eating MORE might be exactly what you're avoiding- and with that not getting the gains/strength you've been chasing.
Some other topics
What's powerlifting and why would you pursue it
Getting strong
Changing from chasing a scale weight to chasing a lifting weight
Mentally eating more and potentially gaining weight
Body image while eating more
Nutrition around workouts
How much you weigh vs how much you can lift
and more
ep. 33 your relationship with food with allie henrie rd @alliehenrie.rd
A DIY DTR
Arguably the most reflective of how you feel about yourself is your relationship with food. Something we literally can't live without- but yet colors so much about our goals, our beliefs, our relationships, and our thoughts about ourselves.
Join us this week as we chat with the engaging Allie Henrie RD ALL ABOUT FOOD.
Your relationship with it
Unhelpful nutrition sayings
Food pushers & food relationships
Mindful eating VS Intuitive eating
Overeating/bingeing
Traumas with food
Food scarcity
Nutrition while pregnant
And more!
ep. 32 the expectations episode with jordan lips @jordanlipsfitness
AN EXPOSE ON YOUR EFFORT AND RESULTS
We're hanging with Jordan Lips again for a full-on expose. on all your effort and the expectations that come with it.
Some of the things we talk about
- what's realistic when it comes to my results with weight loss and muscle gain?
- what do I have to do to stay lean year- round?
- how do I balance my social life and my goals?
- what's the happy medium for me and my physique?
- do I have to do all the same things to keep what I've accomplished?
- do I have to track, get steps, exercise and eat the same to maintain?
- how much effort do I REALLY have to put in?
- how long does it take and what does it take to be IG fit?
and more!
ep. 31 we quit!! on giving up your goals with amber brueseke @bicepsafterbabies
FORGING PAST THOUGHTS OF FAILURE
Discover what Amber, Heidi & Natalie have recently quit!
And more about quitting and getting past your fear of failure.
In this episode:
Exposing our roadblocks
Making a decision to quit & how you feel afterwards
How will others view me if I quit?
Making decisions for ourselves & not for others
Assessing our emotions when making decisions to act or to not act
Validating your decisions
Coaching clients who want to quit when things get hard
Bringing the bar down to an attainable level
What is it going to mean to you to make it?
What is it going to mean to you to give it up?
Wha am I doing this?
Honoring your goals - is the juice worth the squeeze and more!
ep. 30 the active life with laurie christine king @lauriechristineking
A BEHIND THE SCENES LOOK INTO THE LIFE OF A FITNESS PHENOM
This week features on of our most anticipated guests: the one and only Laurie Christine King! Come along for. a deep dive into the brain of this athlete who's mission in life is to get you strong and well-fed.
In this get-to-know-you session, we talk about:
injuries, overtraining & adaptation
self acceptance & your genetic potential
social media comparison traps
how to achieve your goals
plenty of food talk and plenty of laughs
and more!
ep. 29 you need to calm down and the way to stress less with lynn jimenez @connectflowgrow
YOUR DIGITAL DECOMPRESSION GUIDE
EVERYONE'S STRESSED and it's not necessarily a good thing. While there are good and bad stressors, how we cope is everything.
Today we have LCSW Lynn Jimenez of @connectflowgrow on the podcast and dare we say it's one of our most favorite yet.
She walks us through our stressors and practical activities like the stress thermometer and a guided meditation ON AIR to really open us all up to what we're up against.
In this episode
Stress awareness
Calmnesia
Your stressors
What they feel like
How to manage and address them
What IS positive stress
The Stress Thermometer
And how it affects YOUR WORLD.
ep. 28 the confidence episode - does losing weight really = confidence
BELIEF BREAKTHROUGHS
Does feeling your "best" at a certain weight or size REALLY mean you are confident?
We asked on Instagram what your beliefs around weight loss were and it was unanimous, "I'll feel more confident."
In this episode we break down what confidence is and what it's not.
Natalie shares about her experience chasing ultimate confidence at 1195 calories and leaving with hers crumbled, and Heidi shares about her experience attaining ultimate leanness and it not being the confidence piece she had hoped it would bring.
Also, some action items for you to examine where your beliefs about confidence and how to absolved yourself of confidence conditions!
ep. 27 you're not old but your beliefs might be - diving into all your dieting drama with kim schlag @kimschlagfitness
AGING URBAN LEGENDS
AGING. It's happening whether we like it or not. But it's NOT what we've been raised to believe it is.
Or what we've been believing might be more of the problem.
This week we chat about ALL things aging and old school beliefs with Coach Kim Schlag- personal trainer and nutrition coach for women 40+.
Is your metabolism broken after a certain age?
Is it true that when I turn 40 everything is harder or impossible?
What is in store for me if I've been chasing weight loss for decades?
What about all the beliefs I've been raised on and do they still apply? Carbs? Sugar? Eating at night? Dexatrim? Slim teas?
What about lifting weights/cardio/and walking being a loser exercise?
And more!
ep. 26 the honest truth about letting yourself go and other beliefs you hold with holly priestland @hollypriestland
A CONFRONTATIONAL CONVERSATION
In this incredible episode some of the things we chat with Holly Priestland @hollypriestland about
The epic power of "I let myself go"
Is your productivity obsession healthy or toxic
Are you using fitness to avoid your feeelings
What is your body forcing you to confront
What maintaining abs for 3 years cost- her journey of recovery from hypothalamic amenorrhea
Overcoming your negative food beliefs
And more big AHA moments coming at you.
ep. 25 all about cutting calories - your weight loss questions answered
A LOW CALORIE DIGEST
WEIGHT LOSS and CUTTING CALORIES what's the download on how to approach a weight loss phase with success?
We've coached 1000s of women through this process and we're going to share our most currently formed thoughts and science with you in this episode.
Here's what we cover!
1. When to start one
2. How long is the perfect cut time frame
3. Ideal Length
4. Where to start TDEE/%/cut calories
5. How much is a good rate of loss
6. How long of a cut is too long before adaption occurs and. you have to cut lower/plateaus/when to change macros
7. Reasonable BF% to expect to lose
8. Conflicted between "slow and steady" and "don't be in a deficit too long"
9. Post pregnancy cutting
10. Surgery/illness cutting
11. Larger weight loss goals
12. How long should I be in a cutting phase
13. Diet breaks - necessary? Helpful?
14. How long is a reasonable amount of time before needing a break
15. More restrictive but in n out or longer smaller cut
16. Getting through 2nd half of cut when more tired
17. Super cranky on low calories - ok to do longer
18. Why do people cut after maintenance then bulk and do this over. and over
19. What are some scenarios that wouldn't warrant a cut after a bulk
20. Overcoming binge and restrict cycle and beating discouragement
21. Transitioning in and out of a cut
ep. 24 weight loss isn't therapy with zach anderson @ motionsustained
THE REALITY OF AN EMOTIONAL SURPLUS
"when I lose the weight I'll feel better about myself"
"my weight is the problem"
"I'll be happy, confident, and more present when I lose these pounds"
"I'm not worthy at this weight"
Have you ever thought or uttered these sentences? We ALL have.
Because we believe that the smaller we are the more acceptable we are.
And the smaller we are the happier we are.
In this honest and vulnerable podcast we gab with the open and emotionally generous Zach Anderson on why when his life was falling apart he realized that losing weight wasn't going to fix it. We talk about our own therapy revelations, prioritizing mental health with physical health, how being in an emotional surplus can't be solved with a caloric deficit and more.
ep. 23 why weight loss won't fix you with phychotherapist julie hanks @drjuliehanks
YOUR BODY TRAUMAS REVEALED
The number 1 reason women say they want to lose weight is "to feel better about myself". But does it work? (not does the diet work - does losing weight make you feel better)
We hear that women are objectified in society--but would you believe you do that to yourself?
We inherit all kinds of things from our parents, did you realize this includes your thoughts?
Our guest this week is the extraordinary therapist, teacher and author: Dr Julie Hanks! Join us as we discuss the ways in which your sense of self was structured by society and childhood, and how self-limiting beliefs often live in places you never have noticed or questioned. She even gives her best advice on how to start building a better relationship with you!
ep. 22 on losing 150 pounds and tackling overwhelming goals with chase smith @changing_chase
A BELIEVING YOU CAN DO IT TELL ALL
Starting at 382 pounds can seem overwhelming- but Chase Smith persisted past his "I am the problem" mindset to lose an incredible 150 pounds.
We have a candid chat about what life was like at the time, during, and after his weight loss and if it ended up in a happier ever after.
Does weight loss solve your problems?
Can it cure binge eating?
Can we use our goals as tools to fix ourselves?
And more!
ep. 21 frenemies - your aesthetic goals + your mental health with @jordanlipsfitness
AND MORE THOUGHTS ON THE THINGS YOU THINK ABOUT -- YOUR Q+A
"Why is maintenance so much harder than a deficit?"
"how do you balance your mental health with your aesthetic goals?"
"if you had to pick one exercise to do for the rest of your life..."
and of course, why your grandma needs creatine!
Join us as we answer YOUR submitted questions with our community jacked IG BFF @jordanlipsfitness!
ep. 20 butters blind date - ask us anything
REAL TIME Q+A
We pulled this weeks episode from a Live Q + A we held earlier this week, we called it a Butters Blind Date!
Join us as we talk shop with a few women about their current plans and struggles! We're all about sharing what we know to help you figure out what you want and get there faster!
ep. 19 "you're not smart, but good thing you're pretty" = how your story narrates your goals
A BUTTERS EXCLUSIVE COACHING CALL
Who do you think you are? we mean that literally...what is your story?
is it true?
how do you feel when you believe that story? today's episode is a snippet from a Mind Your Macros group coaching call where we talk to one of our favorite clients about her story problems.
the truth is our stories, our self concept and our personality are based on what we believe about ourselves.
beliefs are thoughts we think over and over, they are our most practiced neural pathways. many of them are conditioned responses that may not serve us at all.
but becoming aware of what we believe about ourselves and our worth, is the secret to having leverage over them.
awareness gives you choices.
it gives you the opportunity to create new thoughts, intentionally create new beliefs, to keep what you serves you and adios what doesn't.
ok maybe it's not quite as easy as that, but it is a heckuva lot easer than living life burdened with shame and "shoulds", hustling to fix all your flaws and wearing yourself out on the hedonistic treadmill.
it's discomfort either way for sure, but there is no substitute in this great wide world for living life with your own support.
just like those annoying math problems of yesteryear...the concept of self acceptance may seem simple but it can get confusing when it comes to how to apply the principle especially when you have goals!
We hope you enjoy an exclusive look into our Mind Your Macros coaching program!
ep. 18 oh baby - before and after pregmancy with @biceps.after.babies
THREE BUMPIN' BIOGRAPHIES
This week our guest is Amber, @biceps.after.babies! Join us as we discuss our own history with pregnancy, expectations and the comparison trap! In between anecdotes we discuss what it means to "get healthy" and can a little bit of selfishness actually make you a better mother?
ep. 17 on gaining 20 lbs + still liking yuourself: scale expectaitons, goals + the weight between your ears
A BUTTERS TRUE STORY
It's a tell all on today's episode! Join us as we discuss whys elf - acceptance is actually your best success strategy, how to build awareness around everything from your conditional closet to your own limiting beliefs and of course: how to love yourself at ANY weight.
ep. 16 perfectionism + body image + kids with kendra huffman @bravestlove
REAL TALK WITH A TEEN LIFE COACH
Have a teen? Know a teen? Were you ever a teen? In today's episode, we talk all about raising, educating, and struggling with children and teens and how most of it comes down to us and our own childhoods.
One of the biggest challenges youth are faced with today is an overwhelming amount of anxiety and perfectionism- whether it's pressure from home, school, peers, society, and social media.
Dive in with us and Kendra Huffman of @bravestlove, a certified teen life coach, who specializes in working through and supporting them in their most formative years.
Even if you don't have children you've been one yourself,- and realizing some of your own childhood beliefs can unlock a lot about your current self and beliefs.
This is the bravest love- to love yourself unconditionally.
ep. 15 butters q+a: 25 burning maintenance questions answered
A HIGH CALORIE TELL ALL
You asked, we answered! Maintenance is probably THE HARDEST phase for many people. tobe in, taking the pursuit of weight loss off the table and focusing away from the scale can be paralyzing.
In this q+a we answer over 25 of your questions - relevant to EVERYONE who's been in maintenance, attempting to reverse, and hearing about it even for the first time.
A few questions we cover:
Why does the scale go up?
When can I cut again?
Maintenance without racking?
Gaing weight vs gaining fat please say more
How do I know I'm doing it right?
And more!
ep. 14 becoming a badass-confident for life with katie sonier @katiesonier
THE ULTIMATE HYPE GIRL GUIDE
Did you know that strength training is your best protection against holiday fat gain?
Did you also know that that is the least interesting or sexy thing about it?
Did you know that the process of getting physically stronger can also make you mentally stronger--it’s a GUARANTEED confidence builder.
Can you have a healthy body without a healthy mind? And would you even want that?
Join us as we discuss how to be strong for LIFE with our special guest Katie Sonier @katiesonier!
*PS if the term "badass" offends you.. maybe skip this one, we try to keep it generally clean but there is no satisfactory euphemism for this one! 😜
ep. 13 conditional self acceptance with sarah tierney @thechubbycrossfitter
WEIGH MORE WORDS TO LIE BY
This week we’re talking about the condition of conditional self acceptance with our just Sarah Tierney a.k.a. @thechubbycrossfitter
Many of us actively avoid self acceptance thinking it will drain their motivation—when in reality it’s 10X fuel and where you find all the good feelings you want to feel!
Join us as we discuss how to drop the “I’ll feel more confident when ___” and why it matters that you do!
ep. 12 hitting rock bottom with beth feraco @bethferacofitness
A NEVER TOO LATE ANECDOTE
Have you ever hit rock bottom?
Do you know what your negative self beliefs are?
Our guest this week knows more than a thing or two about transformation--join us as we chat with Beth Feraco about:
- Hitting rock bottom and coming out on top.
- Getting out of the victim mentality.
- Shame and addiction.
- Tolerating vs reacting to your negative emotions.
- Our tendency to eat instead of feel.
- Self efficacy - your ability to believe in yourself.
- What makes people want to give up.
- And....how feeling good can actually be good FOR you.
And maybe best of all—it’s never too late to be the person you want to be. ❤️
ep. 11 on having it all with Michaela North @hungryfitness
LIFE OF AN ELITE ATHLETE
Our guest this week is THE Michaela North: Crossfit Games athlete, coach/ entrepreneur AND mother of 4! We had so many questions for Michaela--and we only got to a few!!
Join us as we discuss the balance motherhood and personal goals, finding your purpose, finding a coach and how selfishness can make you a more present parent, spouse and/ or friend!
ep. 10 what the fluff & other F words
A CLEAN UNCENSORED RANT
"I feel...fluffy" seems to be the new seemingly less offensive way to say "I feel fat".
Join us as we chat about the way physiological stress impacts how we feel and therefore how we experience everything from our physical bodies to our relationships.
Because here's the truth: the fluffliness you feel calls up the unworthiness you thought losing weight would fix. It doesn't work this way. Because it's not about the weight--it's the toxic belief that you can control your physical body to make up for your unmet emotional needs.
What are you hoping weight loss will fix for you?
ep. 09 the skinny on getting lean + bulding muscle with ocean trail
A DOWNLOADABLE DIGEST FROM THE STAGE TO DIFFERENT STAGES
There's no question society and women themselves put a lot of pressure on themselves to look a certain way--these days it's all about looking "lean and toned". But what does it really take to see a significant transformation?
Join us and our gorgeous guest Ocean Trail (@ocean.trail) as we discuss nutrition, body composition and the cost of getting lean. As an experienced athlete, competitor, and bodybuilder Ocean shares her journey to jackedness with us--you don't want to miss this one!
ep. 08 under the influence with mikayla coley
A BODY IMAGE EXPOSE
Mikayla Coley of LYB Nutrition is all about loving your body, which is what we all want right?
So why is it so hard to do--can't you just decide to? What are the obstacles in your way? How do you get to a place of acceptance with your body?
Join us as we discuss what's been pivotal for each of us in our efforts to love our bodies--as well as the most common stressful beliefs and patterns we see in our clients!
ep. 07 calorie entitlement with jordan lips
METABOLISM TRUTH BOMBS
Have you ever thought, why do my favorite fitness pros get to eat so much and how can I?
How do I know how many calories to eat? How do we calculate TDEE/metabolism?
How do I increase my calorie target or "boost" my metabolism? And if I do, can I cut calories at a higher balance?
Doesn't building more muscle get me more calories?
In this episode with Jordan Lips @jordanlipsfitness we get into metabolism and calorie requirements AND the why, who, how of eating MORE.
ep. 06 men + coaching + machines with jordan lips
CONVERSATIONS WITH A GYM BRO
Our guest this week is boy genius Jordan Lips @jordanlipsfitness. His honest to the point brilliance obviously makes him one of favorites in the fitness space and we're thrilled to chat with him.
In this episode:
Get to know his fitness journey
The difference between coaching men and women
Men + body image- are they ever insecure
Gym intimidation
Machines in the gym- which ones to make your BFF/ones to avoid
Raising fitness minded kids + future kids
ep. 05 love + lies + fitness with natalie clay
REAL TALK WITH A RELATIONSHIPS LIFE COACH
Does your partner want you to lose weight?
Have you ever wanted your partner to get in shape?
Do other people's judgements get to you?
Our guest this week is the FANTASTIC Natalie Clay (@natalieclaycoaching) - join us as we discuss the drama around dieting and fitness in our relationships whether that be your significant other, friends, mothers, mean girls...and of course your relationship with YOU.
Come bask in Natalie's funny, relatable and oh-so-wise perspective - it's the pivot you've been waiting for!
ep. 04 peace with the scale
A WEIGHTY TALE
Here's the truth:
The scale fluctuates.
for all kinds of reasons.
YOU fluctuate.
for all kinds of reasons.
PERIOD.
(and yes, both tend to fluctuate even more around your period)
So if you're emotionally tied to what you see on the scale--hold on to your hats and glasses because you're strapping into a roller coaster!
Join us as we talk about the ins and outs (literal and metaphorical) that impact your bodyweight, what that data means and what it doesn't mean, as well as how to get a better relationship with what many women see as their arch nemesis: the scale.
ep. 03 all about macros
ALL THE THINGS
n this episode, we talk all about macros!
What are macros & why are they important.
How they're calculated.
How important are/aren't they with respect to your fitness/weight loss goals.
How to adjust your numbers.
Energy balance (why diets work and don't work)
Reverse Dieting
Maintenance
How to evaluate progress
How to be successful
And more!
ep. 02 our Insecurities
WHAT ARE THEY AND HOW ARE WE WORKING ON OVERCOMING THEM
In this episode we talk about our biggest insecurities, and how we have approached, and how we continue to approach them. We've found that more often than not, our perceived "flaws" are actually wounds and it is through the practice of self-awareness that you can begin to question long-held beliefs about who you are and what you're capable of.
ep. 01 how it all began
OUR FITNESS JOURNEY - WHERE IT STARTED, HOW IT'S GOING, WHERE WE'RE HEADED
In today's episode, we talk about our most asked question- what made you start your fitness journey? When did it all begin, emotional hurdles, ingrained beliefs about exercise, no expectations, how it evolved with macro counting, where we currently are at, and more!