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In today’s episode, Elaina Efird, Registered Dietitian and Eating Disorder Specialist, joins us to help clarify the fine line between disordered eating behaviors and clinically diagnosed eating disorders. She explains how the level of obsession and obsessive behaviors with food, weight, and body image can be a key indicator, emphasizing the importance of recognizing early signs of unhealthy patterns, and we touch on the growing awareness of conditions like Orthorexia, which can still be incredibly harmful, while not formally diagnosed.

We also explore how societal pressure and social media contribute to disordered eating behaviors, and the importance of fostering healthy relationships with food, both for ourselves and for the next generation. Elaina shares practical tips on mindful eating practices and how to prioritize health-focused behaviors over pure aesthetics.

We discuss fostering healthy eating behaviors in children from a young age, and honoring children’s natural hunger and fullness cues, rather than forcing them to finish their plates, which can disrupt their innate ability to regulate food intake. We chat about how establishing boundaries around mealtimes, encouraging mindful eating, and creating consistent family rituals can set a strong foundation for a positive relationship with food. By modeling healthy behaviors and avoiding restrictive food practices, parents can help prevent future disordered eating patterns in their kids.

“We need to shift the focus away from how our bodies look and towards the behaviors that truly define health—eating well, moving in ways we enjoy, and managing stress.”

• Elaina Efird, RD

“Hunger and fullness cues are innate cues since birth. We, as adults, have learned how to ignore them.”

• Elaina Efird, RD

This week on Capable & Worthy:

• Eating disorders vs disordered behaviors
• Societal pressure to avoid fatness fuels disordered eating
• Professional help should be sought early when food obsession negatively impacts life
• Early recognition and professional support can prevent the progression from disordered eating to a full-blown eating disorder
• Setting boundaries around food behaviors, especially with children, fosters a healthy relationship with eating
• Mindful eating practices like focusing on your five senses can help reconnect with your body’s cues
• Kids often have a natural sense of hunger and fullness—trust them, and avoid forcing them to clean their plates
• Teaching children to sit down for meals and focus on their food helps build lifelong mindful eating habits
• Role-modeling a positive relationship with food and not restricting certain foods can prevent children from developing secretive or binge behaviors later in life

Connect with Elaina Efird, RD:

• Elaina Efird, RD on Instagram
• Efird Nutrition

Thanks for tuning in to this week’s episode of Capable & Worthy: 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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we have a real, unfiltered conversation about shame as a motivator, why it doesn’t work long-term, and how so many of us internalized it from diet culture, old-school coaching, and even shows like The Biggest Loser. We unpack what we’re seeing across social media and in our clients - women getting right up to the edge of change… and then bailing on themselves. We discuss the difference between guilt and shame, and why confusing the two can keep you stuck in the same cycles for years.

We dive into why shame is a terrible long-term motivator for fat loss and healthy habits, how guilt can actually be useful, and why making a realistic plan - then simply doing it - is one of the most powerful things you can do to build self-trust. We also talk about delegation, boundaries, people-pleasing, “grace” vs. avoidance, and how small 1% changes compound into massive transformation over time.

“Guilt says I did something wrong. Shame says I am wrong.”

• Amy Rudolph

“Two things can be true - this is what I’ve always done and it feels comfortable… and it’s not the thing that’s going to serve me.”

• Iris Deadlifts

This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why shame-based motivation fails long-term
• The critical difference between guilt vs. shame in behavior change
• How shame destroys self-trust and locks you into a fixed identity
• The “wagon wheel ruts” metaphor - why old habits feel automatic
• Grace vs. avoiding accountability (and how to tell the difference)
• Why planning ahead for events (holidays, travel, weekends, Super Bowl parties) changes everything
• The power of making a reasonable plan and actually following through
• How 1% improvements and boring basics compound into real lifestyle change

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

Thanks for tuning in to this week’s episode of Capable & Worthy: 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 | Spotify

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Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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When you're diagnosed with Hashimoto's, hypothyroidism, lupus, or another autoimmune condition, it's easy to believe your health is out of your control. In today’s episode, fellow Team BFF coach Tiffany Gamble joins us to share her journey from working in healthcare to losing 65 pounds, being diagnosed with Hashimoto’s, hypothyroidism, and lupus, and discovering that the biggest improvements in her health didn't come from trendy supplements or quick fixes - they came from consistently doing the basics.

We dive into thyroid testing, how to advocate for yourself when doctors dismiss your symptoms, why so many women feel stuck after a diagnosis, and the role nutrition, movement, hydration, and strength training play in managing chronic illness.

If you've ever felt like your diagnosis means you'll never lose weight or feel good again, this conversation will leave you feeling informed, empowered, and hopeful.

"I have two choices. I can either do everything that I can to mitigate what I'm feeling... or I can just lay down and exist.”

• Tiffany Gamble

"If you don't do something when you feel like you need to do something, then that's gonna be a problem."

• Tiffany Gamble

This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Tiffany's journey through Hashimoto's, hypothyroidism, lupus, and a 65-pound weight loss
• Common thyroid symptoms that are often overlooked or dismissed
• Why "normal" thyroid labs don't always tell the whole story
• How to advocate for yourself when you know something feels wrong
• The role nutrition, hydration, movement, and strength training play in managing autoimmune conditions
• How tracking your food can help you identify patterns and improve your health
• Why the boring basics consistently outperform quick fixes for long-term health

Connect with Tiffany Gamble:

• Coach Tiffany Gamble on Instagarm - Fed Up with Fads
• Work with us at Beth Feraco Fitness

Thanks for tuning in to this week’s episode of Capable & Worthy: 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.

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In today’s episode, we're answering more of your most thoughtful questions - from what we do outside of fitness to the lessons we'd share with our younger selves before years of dieting, body comparison, and chasing impossible standards. We talk about hobbies, self-care, body image, and why slowing down might be one of the most underrated skills in health and fitness.

We also dive into a topic that comes up constantly in coaching: feeling discouraged by "slow" progress.

We unpack why sustainable fat loss, body recomposition, and habit change are supposed to take time, how impatience keeps people stuck in the diet cycle, and what to do when emotional eating or overeating certain foods continues to show up despite your best intentions.

If you've ever felt frustrated by the pace of your results or wondered if you're doing enough, this conversation is for you.

"If the methods are not sustainable to get you to where you want to go, the results that you achieve from those methods will also be unsustainable."

• Amy Rudolph

"What if you're not something to be fixed? Like, what if you're not broken?"

• Iris Deadlifts

This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why hobbies and joy outside of fitness matter for long-term well-being
• The role of rest, relaxation, and nervous system regulation
• What we'd tell our teenage selves about our bodies
• How body comparison steals time, energy, and confidence
• Why sustainable fat loss should feel slower than most people expect
• The habits and behaviors that actually create lasting results
• Why some foods are easier to overeat - and what to do about it
• How emotional eating patterns can reveal unmet needs and hidden stressors

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

Thanks for tuning in to this week’s episode of Capable and Worthy: 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 | Spotify

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Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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Peptides are everywhere right now. From social media influencers and wellness clinics to fitness circles and longevity enthusiasts, they're being marketed as the next big thing for recovery, muscle growth, anti-aging, and optimization. But what does the science actually say?

In this episode, we sit down with Leigh Baxt, PhD, with nearly two decades of experience in translational science and drug development, to unpack the growing peptide trend. We discuss how drugs are actually developed, why most therapeutic ideas fail, the difference between FDA-approved peptide medications and unregulated compounds, and how marketing often outpaces evidence. If you've ever wondered whether peptides like BPC-157 or TB-500 are worth the hype, this conversation will help you separate science from salesmanship.

"If something sounds too good to be true, it probably is."

• Leigh Baxt, PhD

“When you do science, the experiments you design are the ones to try to poke a hole in your hypothesis."

• Leigh Baxt, PhD

This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why more than 99% of potential drug therapies never make it to market
• What translational science is and how new therapies are developed
• The difference between FDA-approved peptide drugs and unregulated peptides
• Why peptides like BPC-157 and TB-500 raise concerns among scientists
• The role of human clinical trials in determining safety and effectiveness
• How marketing language can make products appear more evidence-based than they are
• Why women in midlife may be especially vulnerable to peptide marketing claims
• How to evaluate health claims critically and find trustworthy scientific information

Connect with Leigh Baxt, PhD:

• Leigh Baxt, PhD on Instagram - sciencemomscicomm

Thanks for tuning in to this week’s episode of Capable & Worthy: 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.

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In today’s episode, we’re answering listener questions about all things strength training, recovery, fat loss myths, and how to build a workout routine that actually supports your life long term. Fellow Team BFF Coach Bri joins us for a candid conversation about what good programming really looks like, and some red flags to watch for.

We talk progressive overload, junk volume, rest periods, recovery, and the difference between training for punishment versus training for longevity and confidence.

We also unpack some of the biggest misconceptions circulating in women’s fitness right now, especially around HIIT, visceral fat, cortisol, and “mandatory” exercise protocols for perimenopausal and postmenopausal women.

From navigating social media misinformation to balancing strength training with hobbies like golf and tennis, this episode is a reminder that health does not have to come from extremes. You can build strength, protect your independence, and feel good in your body without burning yourself into the ground.

“Go move your body because it just really feels fucking good.”

• Bri Reinecke

“Slow and steady will always prevail.”

• Amy Rudolph

This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• What progressive overload actually means and why muscle confusion is a myth
• Red flags of bad strength programs: junk volume, no rest, and absolutes
• Why recovery and rest periods are essential for muscle growth and performance
• The difference between compound lifts and accessory movements
• How strength training supports longevity, independence, and confidence
• Why HIIT is not mandatory for fat loss or menopausal women
• The role stress, recovery, and nervous system health play in body composition
• How to balance strength training with sports like golf and tennis without burnout

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Bri Reinecke on Instagram
• Work with us at Beth Feraco Fitness

Training Programs we Trust (Incomplete list):

• •Lifting Lindsay
• •The Gym Nurse
• •Val Lusvardi Strength Squad
• •Heather Adams UPLIFT
• •Ocean Trail Sustainably Jacked

Thanks for tuning in to this week’s episode of Capable and Worthy: 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 | Spotify

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Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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In today's episode, we’re switching things up with an "Overrated/Underrated" style breakdown of popular fitness, nutrition, and mindset trends. From mini cuts to cold plunges to those supplements that claim to help with alcohol cravings, we’re giving you our honest, unfiltered takes (as ever) - with plenty of laughs and truth bombs along the way.

Whether you’re curious about rucking, spin classes, or InBody scans, we’re cutting through the noise to help you make informed choices that actually serve your goals. We dive into what’s truly helpful and what might be a shiny distraction, and this episode will help you separate fact from fluff.

"There are no metabolism boosters except for eating your protein and lifting your weights.”

• Amy Rudolph

“Just because it’s a prettier prison doesn’t mean it’s not a prison.”

• Meri

This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why mini cuts are often misunderstood and misused (and who they’re actually for)
• The truth about cold plunges and whether they really boost fat loss or mental toughness
• A look at supplements marketed for alcohol reduction and what to consider instead
• Why InBody scans might do more harm than good to your motivation and mindset
• The pros and cons of rucking and who it might (or might not) benefit
• Spin classes - great cardio or overhyped for muscle building?
• Vegan muscle building: can it be done, and is it superior?
• When supersets are helpful - and when they might be getting in the way of real progress

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Enhancing Your Diet with Plant-Based Proteins & Mindful Eating with @nomeatmacros
• Net Carbs, Creatine Gummies & Vibration Plates: Sorting the Hype

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we’re diving into one of the biggest roadblocks to fat loss and consistency - weekends. We talk about how so many people stay locked in Monday through Friday, only to completely shift gears once the weekend hits, treating it like a separate entity with different rules, less structure, and way more “winging it.”

We move beyond that into what’s actually driving this pattern - rigid dieting during the week, lack of planning, vague intentions like “I’ll be mindful,” and the mental tug-of-war between wanting results and wanting a break. We walk through how to create realistic structure for your weekends, stay social without derailing your goals, and build the kind of consistency that actually carries you forward.

This episode is all about closing the gap between weekday effort and weekend behavior so you can stop starting over every Monday.

“You can easily erase your calorie deficit with one day.”

• Amy Rudolph

“Winging it is a skill that's earned.”

• Iris Deadlifts

This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why weekends feel like a completely different routine (and why that’s a problem)
• How rigid, unsustainable weekday dieting creates weekend backlash
• The slippery slope of “I’ll just be mindful” without a real plan
• Why specifics (not vague intentions) are key to staying consistent
• Simple strategies for eating out without blowing your progress
• How to set clear boundaries with alcohol instead of “just one or two”
• Why “earning” untracked meals comes later (not in the beginning)
• How consistency builds confidence, self-trust, and long-term results

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

Thanks for tuning in to this week’s episode of Capable and Worthy: 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.

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In today’s episode, we sat down with Dr. Sarah Court and Laurel Beversdorf from Movement Logic to chat about the explosion of wellness misinformation online, how social media rewards extreme messaging, most importantly… how to spot a grifter.

We also dug into the rise of the “doctor brand” phenomenon - when evidence-based professionals slowly shift from nuanced education into rigid, marketable protocols designed to sell supplements, programs, and fear. From lifting heavy for bone density to cortisol fearmongering to the obsession with “hacks,” this conversation breaks down what the research actually says, how to spot red flags online, and why consistency with the boring basics still matters more than any quick fix.

“If you're behaving like a scientist or a clinician or a doctor, when the evidence changes, which it does because science is always changing, you also update your message.”

• Dr. Sarah Court

“Doctor brands will cherry pick one study from thousands of others.”

• Laurel Beversdorf

This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• How to recognize when a doctor or expert has become a “brand”
• Why wellness misinformation spreads so quickly online
• The problem with fear-based fitness and hormone messaging
• What “lifting heavy” actually means in strength training
• Why moderate weights can still build muscle and bone density
• How social media fuels perfectionism and all-or-nothing thinking
• The emotional appeal of quick fixes, protocols, and “secret” solutions
• Why the boring basics of fitness and nutrition still work best

Connect with Movement Logic:

• Movement Logic on Instagram
• The Movement Logic Website
• Movement Logic Podcast on Spotify
• Movement Logic Podcast on Apple Podcasts

Thanks for tuning in to this week’s episode of Capable & Worthy: 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 | Spotify

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The scale gets way too much power in fat loss conversations, and in today’s episode we’re unpacking why that needs to change. We dig into how scale weight is only one data point, why day-to-day fluctuations mean almost nothing, and how letting a number dictate your mood, choices, or confidence can pull you off track. We talk about plateaus, body recomposition, weight fluctuations from carbs, sodium, hormones, travel, and stress, and why the “boring basics” of consistency matter more than chasing scale drops.

We also get into a bigger conversation about trusting your action steps, using the scale as a tool instead of a verdict, and why the body you actually want may weigh more than you think because muscle changes everything.

If you’ve ever spiraled over a weigh-in, questioned whether fat loss is “working,” or wondered if you should ditch the scale altogether, this episode is a grounded reality check on progress, patience, and perspective.

“The scale is one piece of data, but it is not the number that gets to decide what you do next.”

• Amy Rudolph

“For people who DO need to lose weight, everything we said about not letting your emotions rule the roost when it comes to the scale still applies to you.”

• Iris Deadlifts

This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why scale weight is a poor standalone measure of fat loss progress
• The difference between fat loss, body recomposition, and weight loss
• Common reasons the scale fluctuates daily
• Why “every day or not at all” can be a healthier approach to weighing
• How emotional attachment to the scale can sabotage consistency
• When the scale can be useful data and when it may need to go away
• Why strength training and “boring basics” drive the body changes you want

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

Thanks for tuning in to this week’s episode of Capable and Worthy: 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.

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In today’s episode, Anne Marton joins us for an honest conversation about the mental side of fitness, fat loss, and aging as women. We talk about the toxic messaging so many women grew up with around body image, dieting, and shrinking themselves, and how those beliefs often follow us into motherhood, perimenopause, and midlife. Anne shares how her background in psychology shaped her coaching approach, why mindset work matters just as much as macros, and why so many women struggle to trust themselves around food and the scale.

We also get into metabolic adaptation, chronic under-eating, body composition vs. scale weight, people-pleasing, boundaries, and the importance of building habits that support you through hard seasons of life instead of abandoning yourself the second life gets messy.

“The number one trait of successful people is the ability to move forward fast.”

• Anne Marton

“You cannot expect to feel optimal if you’re always under eating and struggling in terms of your nutrition.”

• Anne Marton

This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why body image struggles are often generational and deeply ingrained
• The difference between fat loss, maintenance, and chronic dieting
• How under-eating impacts hormones, mood, energy, and metabolism
• Why scale weight is a poor indicator of progress and health
• The psychology behind “all-or-nothing” thinking in fitness
• How to model healthy behaviors around food and exercise for your kids
• Building habits that act as anchors during stressful seasons of life
• Learning to “fail fast” and move forward instead of spiraling after setbacks

Connect with Anne:

• Anne Fitlab on Instagram

Thanks for tuning in to this week’s episode of Capable & Worthy: 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.

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In today’s episode, Brooke Madigan and I sat down with our coffee (and Diet Coke) and answered your most honest, real-life nutrition and fitness questions. From zero sugar soda vs. zero sugar syrup to stress eating, cheat days, protein struggles, and the truth about 72-hour fasts - we’re diving into what actually matters versus what the internet just makes loud.

We also opened up about our own experiences in our 2023 calorie deficits, learning to release arbitrary timelines, building habits before dieting, and why “earning the right” to diet isn’t harsh - it’s empowering. This episode is packed with specifics, nuance, evidence-based nutrition, mindset shifts, and the kind of tough love that actually supports long-term fat loss and lifestyle change.

“Did you make all your progress in three days? Then you didn’t ruin it in three days.”

• Brooke Madigan

“On your best day, you can do anything. But what can you stick to on your worst day?”

• Iris Deadlifts

This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Simple ways to get back into the fitness game when motivation feels low
• Why reduced fat foods still have calories (and why healthy fats still matter)
• What we personally learned from our 2023 calorie deficitsWhy cheat meals turning into cheat days usually signals over-restriction
• How to grow your glutes (spoiler: you probably need to eat more and lift heavier)
• Stress eating, completing the stress cycle, and why food isn’t the real issue
• Practical strategies for social events without sabotaging your goals
• Why soreness isn’t proof of a good workout
• How to decrease food focus without falling into restriction

Connect with Us:

• Iris Deadlifts on Instagram
• Brooke Madigan on Instagram

Thanks for tuning in to this week’s episode of Capable & Worthy: 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.

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Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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In today’s episode, we sit down with coach and educator Danny Matranga to talk about what actually moves the needle in health, fat loss, and long-term wellness. We dig into his origin story - from small-town athlete to gym owner - and how his experiences shaped the way he coaches today. This conversation goes beyond macros and workouts and into the often-overlooked drivers of health like community, emotional well-being, and the power of simply showing up for people.

We also have an honest, evidence-based conversation about alcohol—why reducing it might be the highest ROI change you can make for your health, body composition, sleep, and longevity. From practical strategies to reduce intake to the cultural norms that make it hard to address, this episode challenges the “it’s not that bad” mindset and replaces it with perspective, data, and real-life impact. We close with a powerful reflection on not taking your physical abilities for granted and what it truly means to honor your health.

“If you bring your drinking down fifty percent every human on Earth is like substantially healthier, assuming they drink.”

• Danny Matranga

“It’s very eye opening to see what it is like to not be able to go to the bathroom without help. To not be able to stand up. To not be able to walk. To not be able to eat because food falls out of your hands.”

• Danny Matranga

This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Danny’s journey into coaching and how personal hardship shaped his mission
• Why community and connection are underrated pillars of health
• Why reducing alcohol has a bigger impact than cutting any single food
• What a “unit” of alcohol actually looks like (and why most people underestimate it)
• How alcohol affects fat loss, sleep quality, hunger, and decision-making
• Practical strategies to reduce alcohol without feeling restricted
• A powerful perspective shift on gratitude, aging, and not taking your health for granted

Connect with Danny Matranga:

• Danny Matranga on Instagram

Thanks for tuning in to this week’s episode of Capable & Worthy: 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.

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In today’s episode, we’re diving into something that so many of us experience but don’t always catch in real time - how life stress quietly bleeds into body image, which then bleeds into our decision-making. We share some very real moments from our own weeks where everything felt like it was piling on, and we had to very intentionally adjust our lenses.

We move beyond that into nighttime snacking even when you’re not hungry, PMS cravings, fatigue, and navigating injuries that keep interrupting your strength training.

This episode is all about staying grounded in what’s actually true and continuing to take respectful action, even when things aren’t perfect.

“What you see in the mirror on any given day is not the boss of you and how your day goes.”

• Amy Rudolph

“Sometimes it’s really as simple as: This isn’t helpful. I don’t have time or energy for this - moving on.”

• Iris Deadlifts

This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why stress, poor sleep, and emotional overwhelm can distort body image
• How catching negative self-talk in the moment and shutting it down is a powerful skill
• The correct way to use progress pictures
• How to curb nighttime snacking even when you’re not hungry
• Do you say yes or no to a snack?
• How to manage and IMPROVE PMS cravings and fatigue
• How movement often improves fatigue in general
• Injuries don’t mean stopping - there is almost always a way to modify and keep moving forward

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

Thanks for tuning in to this week’s episode of Capable and Worthy: 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.

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In today’s episode, Women’s Strength and Nutrition Coach Candace Smith joins us to share her own relatable fitness journey, and to discuss how shifting from exclusively cardio based activities and fitness classes to intentional strength training will transform your fitness routine and body, and give you long-lasting results. Candace emphasizes the importance of mindset, nutrition, and intelligent training techniques to help women achieve their goals, and emphasizes the importance of performance goals, explaining why heavy lifting and proper nutrition, including fruit and carbs, are essential for achieving the toned look many women desire.

With a focus on debunking myths and empowering women, this episode is packed with actionable insights and motivation to help you reach your fitness and physique goals.

"Tone is muscle. You can't have one without the other.”

• Candace Smith, Beauty of Strength

“If you train like you mean it and pursue performance goals, it becomes less boring. Let your lifting be lifting and find your entertainment outside the gym.”

• Candace Smith, Beauty of Strength

This week on Capable & Worthy: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:

• What it actually means to be “toned.”
• Why transitioning from cardio to strength training is essential for achieving a toned physique.
• Misconceptions about carbs and muscle gain hinder women’s fitness progress.
• Why carbs and balanced nutrition are crucial for building muscle and overall health.
• Why group fitness classes may not provide the necessary stimulus for muscle growth.
• The importance of lifting heavier weights and structured, intentional programming for results.
• The benefits of having performance goals.
• How to blend structured workouts with enjoyable activities for a balanced fitness routine.

Connect with Candace R Smith, Beauty of Strength:

• Candace, Beauty of Strength on Instagram
• candacersmith.com

Thanks for tuning in to this week’s episode of Capable & Worthy: 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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we dig into some of the most common (and frustrating) barriers people face in their health and fitness journey: the idea of balance. We share why “balance” is often an unrealistic expectation - and how shifting toward intentional harmony can completely change the game. We talk through real-life scenarios, from busy work seasons to motherhood chaos, and how to stay consistent without falling into the all-or-nothing trap.

We also unpack emotional eating, food relationships, and hunger. From understanding the difference between physical and emotional hunger to building simple systems around meals, sleep, and stress, this episode is packed with practical strategies you can actually use. If you’ve ever felt stuck, overwhelmed, or like you’re “doing it wrong,” this conversation will help you zoom out, simplify, and move forward.

“If hunger isn’t the problem, food isn’t the solution.”

• Amy Rudolph

“Balance doesn’t exist - but harmony is something you build, intentionally.”

• Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why “balance” is vague, unrealistic, and often unhelpful
• The concept of harmony and how to apply it to real life
• How to stay consistent during busy or stressful seasons
• Emotional eating vs. true hunger - and how to respond differently
• The power of the pause (instead of reacting on autopilot)
• Why restriction leads to overeating - and how to break the cycle
• How meal timing, protein, and fiber help regulate hunger
• The underrated impact of sleep and stress on cravings and appetite

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness
• Trigger Foods / Candy Challenge Episode
• What A Healthy Relationship with Food Looks Like Episode

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 | Spotify

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Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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In today’s episode, we’re joined by registered dietitian nutritionist and obesity specialist Summer Kessel to have an honest, nuanced conversation about GLP-1 medications, weight management, and the biology behind food noise. Summer brings both professional expertise and lived experience as someone who has struggled with weight most of her life and now uses a GLP-1 medication herself. We talk about the difference between diet culture narratives and the actual medical use of these medications for chronic obesity and metabolic health.

Together, we unpack the reality that GLP-1 medications don’t replace lifestyle habits - they actually make them easier for millions to practice. Summer shares how quieting food noise changed her relationship with eating, why so many people misunderstand these medications, and how dangerous the “quick fix” culture around them has become. From insurance hurdles and shady telehealth companies to the importance of medical support and coaching, this conversation is a grounded look at what responsible, evidence-based GLP-1 care really looks like.

“I felt like I was banging my head against the wall - putting in so much effort for such little return. GLP-1s didn’t replace the boring basics… they finally made them possible.”

• Summer Kessel, summerthedietitian

“All I wanted was relief from the food noise. When it finally quieted down, I could actually focus on living my life instead of thinking about food all day.”

• Summer Kessel, summerthedietitian

This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• How GLP-1 medications can help support health and fitness habits
• The difference between overweight vs. obesity and why obesity is considered a chronic, progressive disease
• What “food noise” really feels like and how it impacts long-term weight management
• The growing problem of unregulated peptide companies and influencer-driven medication sales
• Why medical supervision, coaching, and dietitian support are essential for success on these medications
• How insurance approvals and prior authorizations actually work for GLP-1 prescriptions
• Why many people may need long-term treatment or maintenance strategies to manage
• obesity effectively

Connect with Summer Kessel:

• Summer Kessel on Instagram
• Join Vineyard
• Summer Kessel Website

Thanks for tuning in to this week’s episode of Capable & Worthy: 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.

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Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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In today’s episode, we pulled your real-life roadblocks straight from Instagram and got to work. From getting sick on repeat, to chaotic schedules, required work lunches, picky partners, and full-on life overwhelm, we walked through what’s actually getting in your way and how to navigate it without burning everything down every time life gets hard. Because the truth is, these aren’t rare struggles… they’re the norm.

This conversation is less about perfect plans and more about realistic execution. We talk about adjusting your expectations instead of abandoning your goals, using a “dimmer switch” approach instead of all-or-nothing thinking, and building a minimum standard of care you can fall back on when life inevitably throws curveballs. This is how you stay consistent in real life, not in ideal conditions.

If you’ve ever felt like your progress keeps getting derailed by sickness, your schedule, your family, or just sheer exhaustion - this episode will help you stop starting over and start adapting.

“You need to have when shit hits the fan, a plan b, that is simple and realistic and doable, and okay.”

• Amy Rudolph

“The dial doesn't have to ever be off completely.”

• Iris Deadlifts

This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why getting sick isn’t a reason to panic - and how to adjust without losing progress
• How the “dimmer switch” mindset helps you stay consistent during hard seasons
• Simple ways to navigate family meals without cooking separate dinners
• Why “bars & bowls” (taco bars, salad bars, etc.) are a game changer for busy households
• How to audit your time and uncover where you actually do have space for your goals
• Creating a “when shit hits the fan” plan so you’re never starting from zero
• How to handle work lunches and happy hours without self-sabotaging
• Why unpredictable schedules don’t mean you’re out of control - and how to plan anyway

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

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 | Spotify

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In today’s episode, the one and only Coach Frizzle of Fitness, Rusty Meier, joins us for a conversation that goes way beyond sets, reps, and macros. We talked about what it really means to pursue health without turning discipline into punishment, how to build a better relationship with food, and why giving yourself real grace might be the most powerful habit you can develop.

Rusty shares her personal journey from struggling with binge eating and body image to rediscovering movement in a way that actually feels joyful and sustainable. We dive into the concept of “food noise,” the difference between intentionality and balance, and why so many people unknowingly confuse self-abuse with dedication in fitness and life.

If you’ve ever felt stuck in the all-or-nothing cycle, this conversation will feel like a deep exhale.

“Effort doesn’t require abuse. Discipline doesn’t require abuse.”

• Rusty Meier, Coach Frizzle

“Grace isn’t a hall pass. Your action is 100% effort - grace is the response.”

• Rusty Meier, Coach Frizzle

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why so many people mistake discipline for self-punishment in health and fitness
• What “food noise” can mean - and how to use it as a self-awareness tool
• Why tracking food can be more empowering than rigid meal plans
• The powerful shift from chasing “balance” to practicing intentionality
• How life seasons change your priorities (and why your habits should too)
• The stovetop analogy for priorities and how to keep health on the burner without burnout
• Why giving yourself grace as a response - not an excuse - creates long-term success

Connect with Coach Frizzle:

• Coach Frizzle on Instagram
• Coach Frizzle on TikTok
• Coach Frizzle on YouTube
• Coach Frizzle on Facebook

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.

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In today’s episode, we tackle and dissect common fears and misconceptions around chemicals, sugar addiction, strength training for women, and genetics. As always, we aim to clear up some noise from social media and provide grounded and evidence-based perspectives on these hot topics.

We break down the misconception that all chemicals are harmful, highlighting how many essential compounds and modern agricultural advancements, such as GMOs and pesticides, have significantly benefited our food supply, and address the psychological impact of fear-mongering around chemicals and ultra-processed foods.

We also discuss the common female fear around “getting bulky” by lifting weights and the reality behind building muscle and “getting toned.” We explore outdated notions and highlighting the importance of muscle for health, longevity, and confidence.

This episode is a must-listen for anyone looking to begin overcoming food or lifting anxiety and realize their full potential in the kitchen and the gym.

“Don't be anxious and worried about what you eat all the time.”

• Amy Rudolph

"There's no faster way to turn off someone's logical thinking brain than to make them afraid of something."

• Iris Deadlifts

"Kids already have enough to deal with in this world, and their food shouldn't be one of those things.”

• Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• The necessity and benefits of chemicals in agriculture, such as pesticides and GMOs
• The dangers of blanket fear-mongering against chemicals and the need for scientific context
• Is sugar actually addictive?
• The role of protein in reducing sugar cravings and stabilizing energy levels.
• The importance of context and dosage in the discussion around sugar and chemicals
• Debunking the myth that lifting weights will make a woman bulky
• Understanding that genetics play a role but are also not a death sentence

Connect with Iris, Meri, and Amy:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we sat down with Shannon Collins (aka The Gym Nurse) for an unfiltered conversation about injury, ego, seasonal slumps, and what it actually looks like to play the long game in fitness. Shannon shares her ongoing two-year battle with shoulder impingement, the frustration of chronic pain, and the mental shift from chasing progress to prioritizing recovery. For someone whose identity and career are rooted in strength training, this season has required humility, patience, and a whole lot of perspective.

We go beyond rehab and into the mindset work that keeps women consistent when life doesn’t go according to plan. We talk about modifying training without quitting, adjusting nutrition when activity drops, navigating seasonal depression, and the difference between giving yourself grace and avoiding accountability. This is a conversation about honoring the season you’re in - without turning the dial all the way off.

“Your health is not guaranteed. Take action right now, because who knows what's going to happen to you?”

• Shannon Collins (The Gym Nurse)

“Something is better than nothing.”

• Shannon Collins (The Gym Nurse)

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Shannon’s experience with shoulder injury - pain, imaging, injections, and preparing for possible surgery
• Why stopping all movement is often the worst thing you can do during injury
• How to train around pain by modifying range of motion, load, and expectations
• The role of ego, identity, and confidence when your body can’t perform like it used to
• Why recovery seasons are about preservation, not progress - and why that’s okay
• Adjusting calories and nutrition when steps and overall output decrease
• Navigating seasonal depression, low vitamin D, and rebuilding momentum with simple daily habits
• The difference between giving yourself grace and using it as an excuse, and how to align actions with goals

Connect with The Gym Nurse:

• The Gym Nurse on Instagram
• The Gym Nurse Website

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.

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In today’s episode, we talk through some of the most common (and most misunderstood) questions we hear around training, nutrition, and recovery - especially when performance goals like half marathon training are on the table. We dig into how to balance running with strength training, why recovery and fueling matter more than people think, and why trying to chase fat loss during intense training is usually a losing game.

We also zoom out and get practical: separating movement from weight loss, understanding how your body actually burns energy (hello, TDEE), and clearing up gym confusion around split squats, wedges, and those mysterious acronyms like RPE and RIR. If you’ve ever wondered whether you’re training “hard enough,” overthinking calories burned, or feeling stuck in the gym, this episode is for you.

If you’ve been trying to “do it all” with your training, this is your reminder to pick a lane, fuel your body, and train with intention.

“Muscles don’t know reps or sets. They know stimulus, tension, and fatigue - and they respond to it.”

• Amy Rudolph

“Running is a performance sport. You need fuel for that. Fat loss is the opposite of that.”

• Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• How many strength training days actually make sense during half marathon training
• The problem with mixing fat loss goals into intense endurance training
• The truth about steps, calories burned, and why exercise isn’t the driver of fat loss
• A simple breakdown of TDEE: BMR, NEAT, TEF, and where exercise really fits
• Split squats vs. Bulgarian split squats (and how to modify them without shame)
• What RPE and RIR actually mean - and how to use them to build real strength

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

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 | Spotify

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Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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In today’s episode, we sat down with Stefanie Michele for a deeply honest, compassionate conversation about binge eating, body image, nervous system regulation, and what it really means to heal from the inside out. Stefanie shares her personal journey through 25 years of disordered eating - restriction, bingeing, orthorexia, bulimia, and anorexia - and how she found true recovery at 40. Her story alone is a powerful reminder that healing is possible, even when it feels unimaginable.

We go far beyond food rules and willpower and into the nervous system, emotional regulation, trauma, and self-trust. We talk about why binge eating is rooted in scarcity (not lack of discipline), how physiology has to come before mindset work, and why shame keeps people stuck.

This episode is for anyone who feels broken, out of control around food, or exhausted from fighting their body - and is ready for a more peaceful, sustainable way forward. If you’ve ever thought, “Why do I do this?” or “What’s wrong with me?” - this conversation will help you see that nothing is wrong with you at all.

“Binge eating is not a disorder of gluttony. It’s a disorder of scarcity.”

• Stefanie Michele

“When we don’t understand why we behave the way we do, we assume we’re broken.”

• Stefanie Michele

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why binge eating feels like a “hijacking” of the body—and how it differs from overeating
• How chronic dieting, restriction, and food rules disregulate the nervous system
• The role of physiology (adequate food, carbs, movement) in emotional regulation
• Why shame and self-criticism actually fuel binge–restrict cycles
• How emotional suppression (like unexpressed anger) can drive binge eating
• What it really means to have a regulated nervous system (hint: it’s not being calm all the time)
• How social media imagery impacts body image - and why curating your feed matters
• Practical examples of using somatic tools to feel emotions without getting stuck

Connect with Stefanie Michele:

• I am Stefanie Michele Website
• I am Stefanie Michele Instagram
• I am Stefanie Michele Substack
• Full But Not Finished Podcast - Spotify
• Full But Not Finished Podcast - Apple Podcasts

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 | Spotify

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Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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We’re heading into February - that stretch of winter where the novelty of the New Year has worn off, it’s still cold and dark, and motivation can feel… thin. In today’s episode, we talk honestly about the winter blahs, why they’re completely normal, and why feeling apathetic or “off” doesn’t mean you’re broken or falling behind. We normalize the slump and remind ourselves that losing steam doesn’t equal losing progress.

Together, we dig into practical, sustainable ways to work with this season instead of fighting it. From dialing back expectations without quitting, to leaning on minimum standards of care, to rejecting all-or-nothing mentalities (looking at you, 75 Hard), this conversation is about grit and grace.

Forward motion still counts - even when it’s slower, messier, and quieter than usual.

“Sixty to seventy percent is way more than zero. And zero is usually where people get stuck.”

• Amy Rudolph

“Right now is primetime practice for all or something.”

• Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why challenges like 75 Hard often fuel perfectionism and burnout
• Why winter blues and motivation slumps are normal
• The power of “minimum standards of care” during low-energy seasons
• How to downshift habits without throwing them away
• Why all-or-nothing thinking derails long-term consistency
• Using anchors for food and movement (not just water)
• How step goals, workouts, and nutrition can flex with real life
• How consistency is built in the gray areas - not at 100% or zero

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

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.

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In today’s selects episode, Val Lusvardi joins us as we dive into the crucial aspects of fitness and nutrition, emphasizing the importance of dedication, discipline, and the power of habit formation. Val, a mom, wife, coach, and bikini pro athlete, shares her insights on the significance of sticking to her training schedule, and we move beyond training to include the broader scope of self-care, boundary setting, and the mental aspect of maintaining a healthy lifestyle.

We discuss the importance of time management and boundary setting for a healthy lifestyle, the necessity of habit building for lasting fitness and weight loss results, the empowerment that comes from understanding and practicing moderation, especially with foods previously considered off limits.

And much more…

“If It’s something you want to make a priority of, build a habit around, put it on the calendar and do your best to make it a non-negotiable.”

• Val Lusvardi

“It does require sacrifice. When it comes to habit setting and creating boundaries, oftentimes it’s that sacrifice that makes it hard for people. It’s not as fun, it’s kind of boring. But sometimes that’s what we need to do in order to move forward with our goals.”

• Val Lusvardi

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• The critical importance of scheduling and prioritizing workouts to ensure consistency.
• The importance of time management and boundary setting for a healthy lifestyle.
• Understanding hunger as a normal sensation, even in maintenance phases, and not an immediate cue to eat.
• The significance of mindful eating and enjoying the experience of meals to achieve satisfaction.
• The role of personalized nutrition plans and the flexibility within them to suit individual lifestyles and goals.
• The concept of self-improvement and confidence-building through fitness and nutrition practices.

Resources Mentioned:

• Our First Episode with Val: “Feeling Fluffy & Finding Your People”
• Training Age Podcast with Val Lusvardi & Heather Adams
• Val Lusvardi on Instagram
• Val Lusvardi Website
• Val Lusvardi: Fluffy is a State of Mind

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 | Spotify

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In today’s episode, we’re diving into a deeply personal and highly requested topic in today’s episode: strength training and pregnancy - what actually changed for Iris, what didn’t, and why so much of what we hear about prenatal fitness is flat-out wrong. We get honest about fatigue, nausea, modifying lifts as the bump grows, why resistance training is not only safe but incredibly beneficial, and how mindset plays a huge role in staying active through every trimester.

We also move into a raw and compassionate conversation around postpartum depression - what it felt like when it hit me hard, how my husband helped me recognize I wasn’t okay, and why getting support (including medication) changed everything. We talk about the emotional roller coaster of postpartum life, the importance of advocacy and support systems, and why moms deserve care, strength, and joy - not martyrdom.

If you're pregnant, postpartum, or supporting someone who is, this episode is equal parts education, validation, and encouragement.

“Pregnancy and birth are hard work - why wouldn’t we want to strengthen our bodies to prepare for something that demanding?”

• Amy Rudolph

“More is not better. Better is better. It’s not about the length of the workout - it’s the intention, intensity, and progression you bring to it.”

• Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Evidence-based truth about resistance training during pregnancy
• What actually changed in my workouts across trimesters (and what didn’t)
• How nausea, fatigue, and fueling influenced training decisions
• Smart modifications for lifting with a growing belly
• Core training that supports pregnancy instead of scaring you away from it
• The reality of coning, diastasis, and what “listening to your body” really means
• A very real conversation about postpartum depression and getting help
• Encouragement, compassion, and support for moms in every phase of the journey

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

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.

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In today’s episode, Beth Feraco joins us again for an honest, unfiltered conversation about rapid weight loss, hair loss, and the very real consequences we’re seeing from extreme calorie deficits, GLP-1 misuse, and the explosion of unregulated microdosing. What started as a hairstylist’s concern turned into a much bigger discussion about under-fueling, nutrient deficiencies, muscle and bone loss, and the cultural pressure to be thin at all costs.

We break down what peptides actually are, the critical difference between FDA-approved, responsibly prescribed GLP-1 medications and the research chemicals being sold online, and why “boring basics” like eating enough, lifting weights, sleeping, and managing stress still matter - no matter what medication you’re on.

This is a grounded, science-forward conversation from coaches who work with real people and care deeply about long-term health, not shortcuts.

“You shouldn’t receive a pharmaceutical in the mail, not know how to inject it, not know the dosage, and be DM’ing a random influencer for instructions.”

• Beth Feraco

“Losing hair is not a flex. That’s not something that should be happening, and you need to do something about it as soon as it starts.”

• Beth Feraco

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Rapid weight loss from steep calorie deficits often shows up first as hair loss
• Hair loss can be a warning sign of muscle loss, bone loss, and nutrient deficiencies
• GLP-1 medications can be life-saving when responsibly prescribed and monitored
• Microdosed peptides sold online are unregulated research chemicals, not medications
• Influencer and MLM peptide marketing is driven by profit, not health or science
• Postpartum and breastfeeding women are often significantly under-fueled
• Habits, behaviors, and coping skills still matter - even with medication
• Long-term health comes from consistency with the boring basics, not shortcuts

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

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 | Spotify

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In today’s episode, we go deep into the real foundations of fat loss, muscle retention, and sustainable health - the stuff that actually works long-term, not the Internet quick fixes that make you miserable. We break down what a moderate, respectful calorie deficit actually looks like, why most people are eating far too little to see progress, and how to calculate a simple, sane starting point you can trust. We dig into the messy mindset stuff too - the catastrophizing, the “I blew it so screw it” spiral, the belief that hunger is an emergency - and we walk you through how to shift into data-gathering, curiosity, and actual lifestyle change.

We also cover the unsexy basics people love to skip: walking like you have somewhere to be, building real muscle with progressive overload, and understanding why being under-muscled is a bigger problem today than being “over-fat.” From step goals to protein baselines to the dangers of chronically under-fueling, this episode is your grounded, compassionate reminder that better is better - not less, not perfect, not punishment. Just better, consistently, done with intention.

“One meal or one day won’t derail you, but the story you tell yourself about it might.”

• Amy Rudolph

“Slow down, trust, and be consistent long enough to actually see what your body can do.”

• Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• The simple calorie-deficit formula most people don’t trust - and why they should
• How diet culture conditions you to think “that’s too many calories” (and why it’s usually dead wrong)
• Why under-eating backfires: binge-restrict cycles, inconsistency, and metabolic misery
• Protein + fiber as your daily anchors
• Strength training as the organ-of-longevity builder: muscle mass, metabolism, and long-term health
• The truth about walking: why steps are the most underrated fat-loss lever you have
• Pulling calories should be the last resort - what to look at first
• Mindset makeovers: hunger isn’t an emergency, perfection isn’t a requirement, and curiosity beats judgment every time

Connect with Us:

• Protein & Fiber: The Magic Macronutrients (Episode)
• Maintenance Masterclass (Episode)
• Automating Your Nutrition and Movement (Episode)
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

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 | Spotify

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In today’s episode, Heather Adams, Strength and Nutrition coach and mom of 6, joins us to share her own fitness journey, from a shy, timid kid who was afraid to try anything new… to playing tackle football and qualifying to run the Boston Marathon and becoming a personal trainer and dedicated coach who is helping women achieve “peaceful striving” in their health, nutrition, and fitness goals.

We chat all about the importance of approaching life with curiosity and kindness instead of frustration and anger. Heather shares powerful insights on the importance of understanding the "why" behind actions, the challenges of breaking old habits, how “constructive discomfort" can lead to significant personal growth, and the persistence in making small, consistent changes can help snowball into huge lifestyle shifts.

"I got brave. That's where all of the magic happens.”

• Heather Adams

“Embrace the power of maybe—maybe this could work, maybe this could be great. You can always make a choice and then make another choice.”

• Heather Adams

This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:

• The impact of her older brother’s wrestling and dieting on Heather’s early views of fitness
• Heather’s journey from being a timid, reclusive child to discovering her athletic side
• How little moments of bravery can help you achieve great things
• The concept of “peaceful striving” and its importance in fitness and personal growth
• The role of curiosity and kindness in personal growth and evolving identities
• The importance of understanding the "why" behind actions and patterns to foster long-term change

Connect with Heather Adams:

• Heather Adams on Instagram
• Training Age Podcast with Val Lusvardi and Heather Adams
• Iris on Training Age Podcast: Telling a New Story

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s quickie, we sit down to wrap up the year with full hearts and a whole lot of gratitude. We talk about what this podcast has meant to us - how it’s become one of our favorite parts of the week, a place where we get to share honest conversations about health, fitness, motherhood, coaching, mindset, and everything in between. Your stories, your support, and the way you share how these episodes impact your life genuinely keep us going.

We also look ahead to 2025 with excitement. At the end of the day, this episode is a thank-you letter to our listeners, clients, and community. Your vibe truly attracts your tribe, and we’re so grateful ours includes you. Here’s to a peaceful, capable, worthy New Year. ????

You are capable and worthy.

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

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 | Spotify

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Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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In today’s episode, Melissa Ostash joins us to dig deep into something so many women quietly wrestle with: comparison, self-trust, emotional eating, body image, and that “mean girl voice” in our heads that never seems to fully go away. We talk about the power of autonomy - truly listening to your body, honoring when something “clicks,” and allowing yourself to be content instead of endlessly chasing smaller, tighter, leaner.

We also explore what happens when social media becomes a distorted mirror and how detoxing your feed can literally change how you feel about your life, your body, and your worth.

You’ll hear us talk through the mental load after massive weight loss, grieving old versions of yourself, embracing scars, skin, cellulite, and stories… and choosing joy, health, longevity, and real life over constantly shrinking. We get honest about emotional eating, survival mode, learning to feel feelings instead of numbing them, and the ongoing work of quieting that old internal critic. This conversation is raw, relatable, and full of compassion, hope, and grounded truth.

“I didn’t lose 120 pounds to hate myself again.”

• Melissa Ostash

“That mean girl voice may still show up sometimes, but the more you prove to yourself you can do hard things, the quieter she gets.”

• Melissa Ostash

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• The power of trusting yourself instead of endlessly chasing smaller
• Autonomy, contentment, and deciding you’re allowed to feel “okay” in your body
• How social media comparison steals peace - and the gift of a feed detox
• Choosing health, longevity, strength, and life experiences over perfection
• Emotional eating, survival mode, and finally letting yourself feel
• The “mean girl voice,” why it still shows up, and how to quiet it
• Why boring, consistent habits matter more than shiny trends
• The ongoing mindset work after weight loss - and why the work doesn’t stop

Connect with Melissa Ostash:

• Fit and Fueled Life on Instagram

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 | Spotify

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Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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In today’s episode, we’re answering your questions on GLP-1 medications, strength training, fat loss without tracking, habits, and how to navigate this wild wellness landscape without losing your mind (or your muscle). We dig into what smart, sustainable strength training looks like if you’re on a GLP-1, how to protect your muscle mass and your heart, and why progressive overload and consistency still matter more than any “quick fix.”

We also share how to support loved ones who are considering or using GLP-1 meds without being preachy, how to coach clients whose weight is dropping but habits aren’t changing, and what to focus on if you want fat loss without tracking calories. We get into 30-minute strength workouts that actually move the needle, why “more” isn’t better (better is better), and how to keep training when you’re dealing with a glute strain or nagging injury.

“We’re turning on our flashlight and shining it around so you can see the blind spots. Be open to receive that with curiosity, not judgment - because only good can come from that.”

• Amy Rudolph

“More is not better. Better is better. It’s not about the length of the workout - it’s the intention, intensity, and progression you bring to it.”

• Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why GLP-1 medications make strength training even MORE non-negotiable for preserving muscle and heart health
• How to start strength training on a GLP-1 (even as a total beginner) with sustainable, progressive programming
• Supporting a friend or family member on GLP-1s without being pushy, preachy, or judgmental
• Coaching clients whose weight is dropping from appetite suppression but whose habits haven’t caught up yet
• Fat loss without tracking: anchors like protein + plants, intentional meals, fewer mindless snacks, and real-life hunger/fullness cues
• The truth about 30-minute lifts: getting strong and seeing results with short, focused, high-intention sessions
• Training through a glute strain: why “stretch more” isn’t the answer and how smart strength work supports recovery
• Curiosity over judgment: outcome goals vs action goals, and why long-term success lives in the boring, repeatable basics

Connect with Us:

• Understanding GLP-1 Medications with Barbie Boules, RDN
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

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 | Spotify

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In today’s episode, I’m literally on the walking pad with a baby in the wrap while Amy’s in her office and surprise guest Beth is joining us from the car - because this is real life and we always make it work. We dove into a topic that’s been popping up nonstop in our communities lately: intermittent fasting, autophagy, inflammation, and all the fear-based protocols targeting women, especially menopausal and perimenopausal women. This conversation is part science, part mindset, and part “please stop overcomplicating your life.”

We break down what autophagy actually is, and answer the question: is fasting the magical lever people are pulling it off as? We chat about how chronic inflammation gets twisted into a marketing scheme instead of something you can support with simple, foundational habits. Most importantly, we talk about the psychological fallout… how these rigid protocols disconnect you from your hunger cues, fuel all-or-nothing thinking, and keep you believing you’re fragile, broken, or in need of secrets. Spoiler: you’re not.

“We are not fragile. We are not broken. We are not delicate - and you don’t need a protocol to fix what was never damaged.”

• Amy Rudolph

“You cannot read the label when you’re inside the jar - and so many women don’t realize how good they could feel until they stop following rules that were never meant for them.”

• Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• What is autophagy and what does it do? How do we get it?
• The truth about inflammation: the difference between chronic vs. acute, and why skipping meals doesn’t “heal” anything
• How fasting rules disconnect women from hunger cues and mimic disordered eating patterns
• Why most clients who attempt intermittent fasting end up overeating at night and struggling with protein intake
• How “fear-based protocols” target menopausal women with misinformation, secrecy, and false authority
• The psychological toll of chasing hacks, cycle-syncing rules, and hormone micromanagement
• Real-life performance wins from fueling before workouts instead of training fasted
• The only things that consistently support health and longevity: sleep, strength training, protein, fiber, movement, stress management—the “boring basics”

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we explore what it really looks like to rebuild your identity when the version of you that once felt solid starts to crumble. From childhood athletics to college rowing to navigating an exercise-driven eating disorder, Bri shows us why identity isn’t fixed - it’s shaped, stretched, broken, rebuilt, and reclaimed over and over again. Instead of asking “Who am I without achievement?” we shift the focus to intuition, communication, boundaries, and choosing the next best step even when the big picture makes zero sense.

We get super real about caregiving, grief, burnout, and the messy process of learning how to show up for yourself without guilt. You’ll hear exactly how Bri created a rhythm while caring for her mom, why movement became a grounding force rather than punishment, and how open communication - with family, partners, and yourself - becomes the backbone of emotional resilience. Think: honest check-ins, “floor vs. ceiling” goals, silence without distractions, ten-minute walks, and the courage to trust your gut when life hands you something you didn’t ask for.

“You don’t avoid regret by having the perfect plan - you avoid regret by communicating, showing up honestly, and taking the next right step.”

• Coach Bri

“I learned I could still show up for myself even while losing the most important person in my life… and that shifted everything.”

• Coach Bri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Identity isn’t lost - it evolves, especially when life forces you to slow down
• What exercise addiction really looks like beneath the surface
• How treatment, journaling, and reflection helped Bri rebuild her relationship with movement
• The power of open, honest communication with family during hard seasons
• Navigating caregiving, grief, and showing up for yourself without guilt
• Floor vs. ceiling goals: how to keep showing up during chaotic seasons
• Why silence, stillness, and curiosity are underrated tools for self-trust
• Treating your life like a science experiment: change variables, observe, adjust

Connect with Us:

• Coach Bri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we dive into the holiday season, touching on everything from festive treats to complex family dynamics. We discuss the blend of excitement and stress this season can bring, especially when it comes to maintaining nutrition and wellness goals amid endless gatherings and abundant holiday foods. We also explore the importance of mindful choices, setting realistic boundaries, having realistic expectations, and recognizing that some holiday indulgences are part of what makes this time special.

We share practical tips for navigating unique holiday pressures, from work banquets to family gatherings or balancing out those cherished seasonal treats. The holidays don’t have to be all or nothing; there’s a way to enjoy the moments without compromising personal goals or well-being.

"You have nothing to lose by staying true to yourself. I really believe that.”

- Amy Rudolph

"You don't have to eat like it’s your last meal every holiday.”

- Iris Deadlifts

“The nervousness about approaching unknown situations over-affects things. Don’t fret so much.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Navigating holiday treats without falling into a restrictive or YOLO mindset
• Setting bright-lines for indulgences like sweets and alcohol
• Deciding which events to prioritize for indulgence versus staying mindful
• Recognizing that family expectations don’t have to dictate your choices
• Practicing gentle boundaries with family, even when it’s uncomfortable
• Viewing special foods as part of the experience without letting them define it
• Reminding yourself that the season is short; mindful choices matter year-round
• Embracing forward planning to reduce holiday overwhelm and decision fatigue

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Josh Hillis joins us again for a practical and refreshingly honest conversation about skill-building, emotional eating, perfectionism, and the messy, human reality of behavior change. We dive into what it really means to practice eating skills, why the checkbox is the practice, not the outcome, and how the pursuit of excellence looks a whole lot more like peaceful striving than perfection. Josh breaks down the “training-wheels” approach that helps people build confidence slowly, intentionally, and compassionately, instead of swinging between rigid control and all-or-nothing chaos.

You’ll hear us talk about emotional eating without shame, how to navigate food without relying on strict diet rules, and why the most meaningful changes happen when you stop waiting to “feel ready” and instead get in the game: fumble around, learn, adjust, and keep going. If you’re someone who’s been stuck in the cycle of trying, “failing,” quitting, and starting over…this episode is the permission slip and the roadmap you’ve been searching for.

“The checkbox is the practice, not the outcome. The outcome comes later.”

- Josh Hillis

“The number one predictor of eating-behavior change is willingness to feel..”

- Josh Hillis

This week on Here’s the Deal:

• Why practicing skills (not accomplishing them) is the real path to sustainable eating behavior change.
• How pausing before eating builds agency and separates wanting from choosing.
• Why emotional eating can be intentional, values-aligned, and not something to fear.
• A training-wheels approach to navigating “trigger foods” without overwhelm or blowouts.
• How perfectionism leads to more quitting, not better results
• What pursuit of excellence actually looks like.
• Why “easy practice” matters more than tackling the hardest food in the hardest situation.
• How tracking something (skills, not just calories) helps maintain structure without slipping into diet culture.
• Why the magic happens when you allow yourself to learn, fumble, and layer skills over time—with patience and compassion.

Connect with Josh Hillis:

• Cravings, Emotionally Flexibility, and Your Goals with Josh Hillis
• Josh Hillis on Instagram
• Josh Hillis Website
• Eating Skills Class: Three Foundational Skills
• Fat Loss Happens on a Monday Book
• Lean and Strong Book

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we unpack what willpower actually is (and isn’t), why the old “finite battery” idea is outdated, and how mindset plus environment design beat white-knuckling every time. Instead of asking “How do I get more willpower?” we shift the focus to systems, routines, and practical conditions that make the healthy choice the easy choice so you don’t have to rely on grit alone.

We get super tactical for real life: holiday parties, leftover candy, pantry booby traps, trigger foods, broken sleep, stress, busy evenings, and postpartum schedules. You’ll hear simple, doable ways to increase friction for the stuff that trips you up and decrease friction for the habits that move you forward. Think: calendar blocks, repeat meals, “snack mountain” relocation, ten-minute transition walks, and a kinder inner narrative that replaces “don’t” with “do.”

“You don’t rise to the level of your goals; you fall to the level of your systems… and you’re capable of building better ones.”

- Amy Rudolph

“Successful people don’t use more willpower, they need less because their systems carry the load.”

- Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Willpower is built by systems and mindset, not a battery
• Holiday game plan: swap vague “don’ts” for do’s
• How to set your environment up for success
• De-trigger trigger foods: buy them, portion small, practice daily, take them off the pedestal.
• Put yourself on the calendar and honor those blocks like meetings.
• Protect sleep to stabilize hunger, mood, and decisions; consistent bed/wake times win.
• Move on purpose: 10-minute “transition” walks + regular lifting to curb cravings and stress.
• Kill decision fatigue with repeat meals you love; automate the basics and free up bandwidth.

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Meri on Instagram
• How to Make Trigger Foods Less Triggering

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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This week, we’re diving into the messy, human middle between “grit” and “grace,” the space where real change actually happens. I share how I’m navigating life five-and-a-half weeks postpartum while still training, plus Amy and Meri break down clear, practical definitions of grit, grace, and the sneaky ways perfectionism and “toxic grace” can derail us. If you’ve ever graced yourself right out the door of trying, or white-knuckled a plan until it broke or you broke it, you’ll feel seen (and get tools to do it differently).

We also talk self-sabotage patterns, the “I deserve it” mindset, sleep in tricky seasons (perimenopause, newborn life), and how to build flexibility within structure so your habits survive real life. Expect tough love, compassionate nuance, and a reminder that consistent, good-enough action beats the “perfect plan” done inconsistently, every time.

“Grit is showing up for yourself even when it’s boring or busy; grace is the calm that lets you adjust without quitting.”

- Amy Rudolph

“Good enough most of the time will take you farther than perfect once in a while.”

- Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Clear, practical definitions of grit vs. grace (and how they work together)
• Spotting toxic grace (endless passes) and toxic grit (perfectionism)
• The self-sabotage cycle: “I deserve it” and “last-supper” thinking
• Flexibility within structure: checkpoints help, but they’re not the goal
• Sleep in tough seasons: when to move your body vs. when to truly rest
• Postpartum reality check: adjust the dial, don’t drop the habit
• Compare-and-despair: why “should” invites perfection and quitting

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Maintenance Masterclass Episode
• When to take a Maintenance Break?

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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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.”

- IrisDeadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• The important distinction between overeating and binge eating
• What “all foods fit” actually means
• 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 exercise

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Understand Binge Eating with Chase Smith Episode

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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On today’s episode, Shannon Collins (@thegymnurse) joins me to her personal story of overcoming health challenges and we bond over similar histories and starting points in fitness, social media, and as coaches. We discuss the oft-overlooked importance of progress pictures and the tendency people have to over-analyze them in an unhelpful way.

We discuss gym culture, fostering a welcoming gym environment, overcoming gym anxiety, developing a healthy relationship with food (and eventually moving away from tracking calories), the influence of parenting on fitness, body image, and eating habits. Shannon shares her wisdom on achieving fitness goals with simplicity instead of focusing on the minute details overblown by the internet.

“The scale is not always gonna give you the answer you want.”

- The Gym Nurse (Shannon Collins)

“You are in control now. You can stop that cycle moving forward with your kids. You don’t have to live out that same path.”

- The Gym Nurse (Shannon Collins)

This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:

• The significance of learning to love the process (and how to do that) and the mental shift required for sustainable health and wellness
• Fitness transformations take time, contradicting expectations of rapid change
• The importance of taking progress photos for tracking real change
• The need to shift from just losing weight to building muscle for long term health and better aging
• Overcoming gym anxiety and introducing children to gym environments
• The language parents use about food and body profoundly affects their children’s perceptions and attitudes towards fitness and nutrition
• Transitioning into intuitive / informed eating requires a deep understanding of one’s nutritional needs and food content
• What maintaining a healthy lifestyle really involves

Connect with The Gym Nurse (Shannon Collins):

• Follow The Gym Nurse (Shannon Collins) on Instagram
• Visit The Gym Nurse (Shannon Collins) website

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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If you’ve ever hit a weight-loss goal and then asked yourself, “Now what?”, this episode is for you. In today’s episode, we tackle the messy mindset shift around maintenance and your questions about it. We dig into why it feels scary, how it’s misunderstood, and what it really takes to stay consistent without sliding back into old habits or getting stuck chasing the scale forever. Maintenance isn’t about “going back to normal,” it’s about redefining your normal, with more food, more freedom, and a lot less stress.

From normal fluctuations to the death grip on dieting, this episode is packed with practical coaching wisdom and vulnerable shares. Whether you’re just dipping your toes into maintenance or already deep in it and wondering if you’re “doing it wrong,” you’ll walk away with clarity, encouragement, and a new lens for success that isn’t tied to the number on the scale.

“Maintenance is the light at the end of the tunnel. It’s not a punishment. It’s the goal.”

- Meri

“Acknowledge that you’re scared, but do it anyway, because nothing changes if nothing changes.”

- Amy Rudolph

“You don’t have to be in a fat loss phase to be making progress. You can live here and thrive here.”

- Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why maintenance often triggers anxiety - even more than fat loss.
• The psychological trap of trying to “build in a buffer” before entering maintenance.
• Why scale fluctuations don’t automatically mean fat gain.
• What to expect (and not panic about) when reversing to maintenance calories.
• The role of data beyond the scale: progress photos, clothes, consistency.
• How to spot the difference between intentional habits and old patterns creeping back.
• Real talk on step counts, body composition shifts, and the role of nutrition.
• The mindset shift from “weight loss is the goal” to “living well is the goal.”

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Maintenance Masterclass Episode
• When to take a Maintenance Break?

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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If you’ve ever wondered what “intuitive eating” really means beyond the Instagram buzzwords, this episode is going to give you the clarity you didn’t know you needed.

In today’s episode, Registered Dietitian and Intuitive Eating Counselor Jessy Barron joins us again! This time, to unpack the nuance, the misconceptions, and the surprising overlap between intuitive eating and responsible fat loss. Jessy brings her expertise as an intuitive eating dietitian to explain how this approach isn’t about rules or a “free-for-all,” it’s about mental freedom, body respect, and sustainable nutrition habits that last a lifetime.

From rejecting diet culture’s extremes to learning the power of the pause before you eat, we explore why intuitive eating is not a weight loss strategy, yet shares many principles with long-term, healthy body composition changes. You’ll hear practical ways to honor your hunger, respect your fullness, and plan ahead without falling into diet mentality. We also dig into “diet-induced food noise,” emotional eating triggers, and how to build trust with your body after years of restriction, overeating, or both.

"It’s not about the weight. It’s about the mental freedom around the punishment of the body.”

- Jessy Barron, RD, MS, RD

“Routines keep you progressing, rules you break and start over. You’re spinning your wheels with rules.”

- Jessy Barron, RD, MS, RD

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why intuitive eating has a framework, and why “winging it” isn’t part of it
• The ten principles of intuitive eating and where they overlap with fat loss coaching
• Why rejecting diet mentality is key to breaking the shame-and-restart cycle
• How to distinguish between real cravings and diet-induced “food noise”
• The role of planning and structure in intuitive eating success
• Respecting your body as the guiding principle for food decisions
• How belief systems and past diet history shape your relationship with food
• Practical coaching tips for honoring hunger, fullness, and satisfaction

Connect with Jessy Barron, RD:

• The Redhead RD on Instagram
• The Redhead RD Website

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we answer listener questions all about STRENGTH TRAINING.

We discuss how a post-mastectomy woman can train toward her first pull-up (spoiler: yes, it’s absolutely possible), and how to use smart progressions like hangs, inverted rows, and eccentrics to build the right kind of strength. We also break down the differences between pull-ups, chin-ups, and neutral-grip variations so you can choose the option that fits your shoulders and your goals.

We dig into the “Pilates body” myth, what Pilates can do well, and why it’s NOT a substitute for progressive overload if your goal is muscle (tone) and strength. We chat about how to avoid losing muscle on a 2-week vacation, when to adjust calories if you’re suddenly less active, and how to approach training to failure without turning every set into a grind.

“Be there and be in it. And be about it. And pay attention. Do the work.”

- Amy Rudolph

“There’s a difference between working out and training. If you have specific goals, you have to train for them.”

- Iris Deadlifts

“All movement is good movement. Is all movement equal movement? No.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Pull-ups vs. chin-ups, an important difference
• Training vs. testing: how progressive programming beats “let’s see if I can do one today”
• Why “lengthening” muscles is marketing, and where Pilates can actually support strength goals
• How to avoid muscle loss on a 2-week vacation
• “Forced to be sedentary” - keep calories steady, or adjust?
• What machines or equipment to focus on when starting
• Progress you can measure: tracking loads, using fractional plates
• How to take sets to (or near) failure, safely and on purpose

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Together We Are Stronger Group Coaching Community
• Cut the Crap Patreon
• How Fast Does Muscle & Strength Loss Happen When Taking Time Off?
• Managing Nutrition In Unexpected Circumstances & Work Travel

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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Samara Toby (@nomeatmacros) 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 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.

We 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.

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, @nomeatmacros

This 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

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we answer listener questions!

We have a candid conversation about whether bulking is necessary for muscle gain or if it can be achieved while in maintenance, discussing the pros and cons of a bulk, and the importance of intentional training. We discuss what constitutes a true “plateau” and how to measure progress beyond just the scale, the importance of consistency, and why it's crucial to redefine or clearly define success in your fitness journey. We also chat about an “ideal week” of workouts and the importance of setting realistic goals based on individual needs and circumstances, rather than striving for a one-size-fits-all "ideal."

"Celebrate your progress in all areas of your life, not just what the scale shows. Success is more than a number."

- Amy Rudolph

"The great irony of a weight loss endeavor is that the less you focus on the weight loss, the more consistent you can actually be, and then the more weight loss you actually see."

- Iris Deadlifts

"We don't live in a 100% ideal world, so focus on what you can do consistently right now."

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• The definition and purpose of “bulking” to build muscle
• Why maintenance might be a better long-term strategy for most people in muscle building
• The role of a coach in guiding through bulking and maintenance phases
• Understanding what a true plateau is
• The importance of consistency and how to evaluate it honestly
• The psychological impact of focusing solely on the scale and how to overcome it
• What an an “ideal week” of workouts might look like

Connect with Iris, Meri, and Amy:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we’re joined by Dr. Lauren Colenso-Semple, a muscle physiology researcher, science communicator, and co-owner of MASS Research Review. She's one of the experts actually doing the research, and she’s here to break down the fitness noise and help you make sense of it.

We get into cycle syncing myths, creatine hype for brain health, collagen for skin, hair, and nails, inflammation, and the weighted vest walking trend that seems to be everywhere. Lauren helps us understand what the science really says, and how much of what’s sold to women online is just marketing dressed up with big words.

This conversation will clear the air and remind you that the basics still win. We talk about the frustration and confusion women face in the fitness space, how marketing distorts research, and why consistency (not complexity) is the foundation of results.

“If it sounds too good to be true, it is… so we need to think critically about the messages that we come across online.”

- Dr. Lauren Colenso-Semple

“There are a whole lot of red flags when you see a program that is constantly encouraging you to change how you're exercising.”

- Dr. Lauren Colenso-Semple

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why researchers historically avoided studying women, and how that’s changing
• The truth about hormones, strength training, and menstrual cycles
• The cycle syncing myth and why it’s not backed by meaningful science
• Collagen for joints, skin, and hair, and what the data actually shows
• Creatine: useful tool or overhyped brain-booster?
• What inflammation really is, and what it isn’t
• Weighted vest walking: scientifically interesting, or practically irrelevant?
• How supplement use can become a false sense of accomplishment (and why it matters)

Connect with Dr. Lauren Colenso-Semple:

• Dr. Lauren Colenso-Semple on Instagram
• Dr. Lauren Colenso-Semple Website
• Front Page Fitness Podcast on Spotify
• Front Page Fitness Podcast on Apple Podcasts
• Front Page Fitness Podcast on YouTube
• MASS Research Review

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we dive deep into Stoic philosophy: what it really means, how it’s been misunderstood, and why it’s so valuable in the messy realities of everyday life.

We talk about building emotional resilience, separating concerns from problems, and making intentional choices instead of letting life’s curveballs derail you. We share how Stoic principles show up in real-world situations like holiday meals, unexpected setbacks, and even those little moments when intrusive thoughts whisper, “buy a cake and eat it in the car.”

We unpack wisdom, courage, justice, temperance, and the simple-but-not-easy pause that can change the outcome of any situation. If you’ve struggled with reactive decisions, perfectionism, or attaching your self-worth to external validation, this conversation is for you.

"Sometimes the hardest thing and the right thing are the same thing.”

- Amy Rudolph

“Very few problems are made worse with a walk.”

- Iris Deadlifts

“It’s not inevitable that you’re gonna enter the Thanksgiving dinner and just eat half a pie by yourself. You have a choice.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why “follow your heart” is terrible advice without bringing your brain along
• How to pause before reacting and make a rational decision
• The difference between a concern and a problem (and why we often confuse them)
• Stoic strategies for navigating family gatherings without fear or over-restriction
• How to focus on what you can control instead of catastrophizing
• Why treating yourself fairly isn’t the same as giving yourself “grace” to self-sabotage
• The four cardinal virtues and how to practice them inwardly as well as outwardly
• How to stop chasing external validation and build inner self-worth that lasts

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In this powerful and inspiring episode, we sit down with Robert Linkul, founder of Training the Older Adult (TOA), to talk about what it really means to age strong. With a background rooted in personal experience, injury recovery, and coaching, Robert shares his inspiring journey from aspiring strength coach for youth to building a movement dedicated to helping older adults reclaim their strength, independence, and health.

He shares the deeply moving story of his father, whose transformation from near-death and wheelchair-bound to squatting below parallel and living independently in his late 70s is nothing short of miraculous. We explore the importance of resistance training for longevity, how strength gives people permission to live without fear, and why constructive discomfort is essential for growth at any age. Robert lays out a clear, research-backed case for resistance training at any age. Whether you’re in your 30s or 70s, this conversation will reframe what’s possible for your future self, and the people you love.

If you or someone you love wants to age well, live in your own home and wipe your own butt until you die, if you’ve ever questioned if it’s “too late,” this episode is your reminder: it’s never too late to get strong.

“We're all going to pass at sometime, but how you live and how you die - there are two very different stories to be told there.”

- Robert Linkul

“When the moment comes where you have to act, and your body fails you… that’s the real cost of not getting strong.”

- Robert Linkul

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Robert’s personal story of health challenges that gave him empathy and expertise in training older adults
• The incredible transformation of Robert’s dad, from 330 lbs and dialysis to strong, mobile, and joyful in the gym
• What “constructive discomfort” is and how it builds confidence
• How muscle mass and bone density can improve even post-menopause
• What the research shows about sarcopenia and its impact on retirement years
• Why “just walking the dog” isn’t enough, and what to do instead
• How just 90 minutes of resistance training a week can improve bone density, muscle mass, and independence
• The truth about recovery after surgery when you’ve been strength training
• Real stories of clients reversing chronic pain, avoiding surgery, and defying aging stereotypes
• How strength training combats fear, frailty, and the myth that “I’m just old”

Connect with Robert Linkul and Training the Older Adult:

• Robert Linkul on YouTube
• Robert Linkul on Instagram
• Training the Older Adult Website
• Training the Older Adult Instagram

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we unpack the loaded topic of “trigger foods” and how to navigate permission-based eating without shame or guilt. We explore what true moderation looks like, why portion sizes aren’t one-size-fits-all, and how your environment and mindset shape your relationship with food more than the food itself.

We share our own personal journeys of once feeling out of control around certain foods, and how granting ourselves permission to include those foods, intentionally and mindfully, led to more peace, less overeating, and lasting change.

We dive into the psychology of overconsumption, the role of boundaries without extremes, and how planning and practice lead to lasting food freedom. If you’ve ever felt like you can’t trust yourself around sweets, salty snacks, or that food you just can’t keep in the house, this episode is for you.

“You're not weak and it's not a character flaw if you need to remove foods from your home for a bit.”

- Amy Rudolph

“Permission scares people. But the truth is, restriction hasn’t worked either..”

- Iris Deadlifts

“You're not a bad person for liking those things, or even liking them so much you can’t stop eating them. That just means you have something to learn.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why removing trigger foods isn’t a character flaw, but a temporary boundary that can build trust
• The surprising truth about portion sizes—and how to find your portion
• Why slowing down helps you realize what you truly enjoy
• How the Candy Challenge helps dismantle food obsession
• Practical environment hacks to reduce food noise and improve focus
• The power of planning treats into your day to boost overall adherence
• Why structure and flexibility aren’t opposites

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Coach Carmen Hayward joins us! She’s a nutrition coach, personal trainer, and proud menopausal woman, who shares her story of breaking free from decades of dieting and finally creating lasting change. From her first Weight Watchers diet at age 10 to owning a salon for nearly 20 years before switching careers, Carmen’s journey is all about reclaiming and embracing food freedom through education and self-trust.

We dive into why tracking your food isn’t automatically disordered - it’s actually the exact opposite. Carmen opens up about the myths she used to believe, the guilt she shed around eating carbs, and the common roadblocks holding many of you back. We share personal stories and practical strategies to help you keep it simple without sacrificing results. As Carmen says, not every meal needs to be a masterpiece… just a balanced plate that supports your goals.

If you’ve ever felt like you were doing everything “right” and still not getting anywhere, this one’s for you. It’s raw, real, and deeply empowering.

“There’s no rules anymore. There’s no scarcity. I look at food for what it is.”

- Carmen Hayward

“Not every meal needs to be a party. Just relax, eat the basics, and learn the skill.”

- Carmen Hayward

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• How dieting from childhood shaped Carmen’s early beliefs about food
• The hormonal “fix” that promised magic, and what actually worked instead
• Why tracking food gave her freedom, not obsession
• Simple but critical food tracking mistakes so many people make
• How front-loading calories can reduce cravings and food noise
• How to make progress without overhauling your whole life overnight
• The difference between “being bored” and resisting change

Connect with Carmen Hayward:

• Coach Carmen Hayward on Instagram
• Coach Carmen Hayward Website

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we’re diving into a big conversation around one of the most common traps we see in nutrition and fitness: copy-paste culture.

You know the drill: asking for someone else’s calories, macros, or exact plan hoping it’ll work for you too. But here’s the thing: it doesn’t. And if you’ve tried that and crashed and burned, you’re not alone, and it doesn’t mean you’re broken. We get into why blindly following someone else's plan rarely works, and how creating your own (based on your preferences, lifestyle, and goals) is not only more sustainable, it's empowering.

We also talk about the emotional weight behind constantly searching for "the answer" instead of doing the real work of showing up for yourself. Yes, it’s hard at first. Yes, it takes time. But when you stop outsourcing your plan and start building your own foundation, everything changes. We’re here to help you get honest, get specific, and most importantly, get moving.

"It feels really good to just honor yourself. Be respectful of yourself. You made a plan and you respected that plan.”

- Amy Rudolph

“You're worth it. Act like it and you'll start to feel like it.”

- Iris Deadlifts

“Nobody regrets following through on the plan they made for themselves. They only regret when they didn’t.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why following a workout plan is not the same as copying someone’s nutrition plan
• How comparison, even under the guise of curiosity, keeps you stuck
• What it really means to create a plan that works for your life, preferences, and budget
• The psychological trap of constantly collecting information and never starting
• Why general guidelines (like calories or protein) are helpful—but your specifics are yours to build
• How to shift from outcome-based goals to action-based goals
• Real coaching examples of clients taking ownership and feeling proud of their progress
• The power of planning ahead, especially for social events and weekends

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Protein & Fiber Episode
• How Fat Loss Works Episode
• Maintenance Masterclass Episode

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Dal Sekhon joins us to unpack the decades-long journey she’s taken from yo-yo dieting and extreme restriction to sustainable fat loss, cultural food freedom, strength training, and self-trust. Dal shares how losing 120 pounds was just one part of the transformation, and how much more meaningful the internal shifts were.

A major shift came when she gave herself permission to include her cultural Indian food in a way that supported both satisfaction and her goals. In this episode, she opens up about how she let go of timelines, made peace with food, and redefined success far beyond the number on the scale. We dive into the mindset work, the cultural expectations, the diet myths she had to unlearn, and how she finally reclaimed her own voice and agency in the process.

We talk about the guilt, the pressure, the milestones missed due to obsession with the scale, and how she's redefined what success actually looks like.

“So many of my memories aren’t of the event… I just remember the number on the scale. That’s not how life should be.”

- Dal Sekhon

“Work within the parameters of your life.”

- Dal Sekhon

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• How Dal transitioned from Weight Watchers and extreme restriction to a more sustainable, nutrient-rich way of eating
• Why “satisfaction is a strategy” became a game-changing mindset shift—and what that looks like in daily life
• The meaning behind the mantra: “Work within the parameters of your life”
• The emotional and physical costs of following diet rules that ignore cultural food preferences and personal satisfaction
• How Dal dealt with intense cultural pressure around body image, food, and the infamous “what will people think?”
• Why true behavior change means letting go of timelines and learning how to be patient with yourself
• How learning to say “no” at family gatherings was actually a form of deep self-respect and progress
• The real power of doing it for you—not your kids, not the scale, not external validation

Connect with Dal Sekhon, Nutrition Coaching by Dal:

• Nutrition Coaching by Dal on Instagram

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we’re answering more listener questions! We tackle your biggest questions about plant-based protein, pre-workout fueling, and easy, realistic lunches that don’t involve planning every last bite. Whether you're a vegetarian trying to build muscle or someone wondering if you HAVE TO eat before exercise, this conversation is full of judgment-free, real-life strategies.

Whether you’re early in your fat loss journey or deep into the trenches, this episode is a must-listen. As always, the conversation covers more than just macros - it dives into the mindset shifts that create sustainable change. No guilt. No shame. Just real talk about what your body is trying to tell you.

"You were in maintenance… but with a deficit mindset. That’s a whole different ballgame.”

- Amy Rudolph

“Fasting is fine physiologically. It's just a way to control calories like anything else.

What it can do to the mental side is where it really screws people up.”

- Iris Deadlifts

“If your partner is complaining that you never want to have sex anymore, that might be a clue that you’ve been dieting too long.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why staying in a deficit too long can impact your mental health and quality of life, even if your metabolism is fine
• Signs of diet fatigue
• How vegetarian and plant-based clients can hit protein goals
• Why the “bare minimum” for protein is personal
• Why aiming for better, not barely, matters more
• Protein-first meal building makes hitting macros more manageable for all dietary patterns
• Is fasted training harmful to women?
• The real issue with skipping food: what happens mentally and behaviorally
• How to simplify lunch
• “Better living through frozen food and chemicals”

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Maintenance Masterclass Episode
• Plant Based Eating with Samara
• Protein & Fiber Masterclass Episode

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we’re joined by longtime listener Amy McCall Carlin! She’s an introverted music teacher, podcast host, and self-guided fitness enthusiast, who shares her refreshingly honest journey toward food freedom, strength, and sustainable habits.

Amy never had a formal coach, yet through listening, learning, and trying things out bit by bit, she completely transformed her approach to nutrition, movement, and mindset. Her story proves that you don’t need perfection or a personal trainer to make a meaningful, long-lasting change.

Amy walks us through her early experiences with cardio and fad fitness DVDs, her gradual shift toward evidence-based nutrition and strength training, and the game-changing mindset shifts that helped her break free from diet culture. From recovering smarter after an ankle injury to navigating teacher life with prepped meals and kid’s meals at Chipotle, Amy embodies the idea that consistency, curiosity, and compassion are the keys to real progress.

“Getting away from the deadline has been huge for me. Establishing the habit until it becomes something you don’t even think about anymore has been very freeing.”

- Amy McCall Carlin

“I used to eat until I couldn’t breathe. And it was miserable. But I’m not tempted to do that anymore because I’ve changed how I eat during the day.”

- Amy McCall Carlin

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why Amy chose to start strength training, and how it helped her avoid another broken ankle
• The difference between cardio burnout and functional strength
• How skipping breakfast can fuel a late-night pantry raid (and what to do instead)
• Amy’s simple but powerful strategy for building habits that stick
• Why eating “boring” meals can actually be a secret to success
• How she made the shift from a night owl to a morning exerciser without hating it
• The power of being willing to try and giving up the "all-or-nothing" approach
• What it could look like to balance eating out frequently while honoring your goals

Connect with Amy McCall Carlin:

• Amy McCall Carlin on Instagram
• Just an Introvert Podcast

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we dig into the real talk around eating out: how often, how much, and whether it’s sabotaging your goals. We’ll challenge you to stop hiding behind “this is just what we do,” and share personal stories, practical strategies, and the mindset shifts required to strike the balance between real life and real progress. From budgeting and convenience to cravings and connection, this conversation covers the full plate.

If you’ve ever wondered whether dining out is slowing your progress, or how to make it work FOR you instead of against you, this one’s packed with smart swaps, tough love, and supportive tips.

“Plan. Do not wing it. It never ends well.”

- Amy Rudolph

“Frustration happens when expectations and actions don’t align.”

- Iris Deadlifts

“If you’re doing so much outside of your house that you cannot prepare food at home five out of seven days of the week, you’re doing too much.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• How Meri enjoys a weekly solo dinner without derailing fat loss
• The hidden calorie costs of eating out, even with “healthy” and “mindful” orders
• Why restaurant food tastes so good (spoiler: butter. So much butter)
• Ways to recreate your favorite takeout meals at home
• The real financial impact of restaurant dining per serving
• Why eating out once a week isn’t “special”
• Smart restaurant strategies like pre-logging, oil estimates, and portion hacks
• Mindset shifts to help you stop using food as the centerpiece of every event

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Mindful Eating Episode
• Coach John Noel
• Zach Coen

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we welcome back Susan Niebergall - someone who has deeply shaped our journeys and brought us all together in the first place! In this raw and wide-ranging conversation, Susan shares what it’s been like to transform her life in her fifties and sixties, how strength training prepared her for a wildly successful hip replacement recovery, and the mindset shifts that come with aging. From fad diets and Jenny Craig trays to postmenopausal HRT and machine-based workouts, we cover the full spectrum of what it means to show up for yourself—no matter your age.

You’ll hear how Susan dismantled decades of diet culture, built confidence through lifting, and discovered how "doing less" in the gym could still mean making huge progress.

Whether you're navigating perimenopause, post-menopause, or just trying to get up off the couch and move, Susan’s lived experience offers both inspiration and practical wisdom. She’s not just preaching it - she’s walking the walk, lifting the weight, and paving the way for women who want to feel powerful in their 40s, 50s, 60s and beyond.

“I’m worth having a good life where I’m not in pain, where I can sleep, where I feel good.”

- Susan Niebergall

“If I can do this, then other women can too. It’s not too late to do it, which most women think it is.”

- Susan Niebergall

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• How Susan lost ~30 pounds in her 50s without obsessing over weight
• Why prehab (before surgery) can be a total game-changer
• The mindset shift from “how much weight can I lift?” to “how well can I move?”
• What it’s like to start HRT at 65—and the hoops women face to get there
• Why joint pain and fatigue might not be “just aging” after all
• Letting go of pressure, perfection, and back squats (yes, even if you could)
• Why "just walk for five minutes" is revolutionary (yes, really)
• The emotional shift from “all or nothing” to “I can do something today”
• Why strength training is still the most functional thing you can do

Connect with Susan Niebergall:

• Susan Niebergall Fitness on Instagram
• Susan Niebergall Fitness Youtube
• Join Syatt Fitness Inner Circle

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we’re breaking down one of the most overcomplicated - and misunderstood - ideas in nutrition and fitness: reverse dieting and the transition to maintenance. If you’ve ever wondered when to raise your calories, how to navigate the fear of weight gain, or whether you need to track during maintenance, this episode clears the confusion with real talk and real strategies.

We explain why eating more doesn’t mean automatic fat gain, and give you a blueprint for approaching maintenance and muscle-building with confidence. From learning to trust your hunger to lifting heavier with purpose, we’re helping you drop the rules and start building the skill set that keeps you consistent, flexible, and thriving.

"Tracking is merely data and awareness. Look at what you're consuming, how is it working for you, and what if any tweaks do you need to make.”

- Amy Rudolph

“Our track involves not tracking sometimes... being okay with a messy day where things don't go to plan and we're just pivoting all over the place.”

- Iris Deadlifts

“If you’ve never done maintenance before, tracking it can be the most powerful thing you do - to finally understand what enough actually looks like.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why traditional reverse dieting is unnecessary (and kind of torturous)
• The real reason people fear maintenance - and how to face it
• Why you might feel hungrier in maintenance, and what to do about it
• How tracking calories during maintenance can un-traumatize your food relationship
• When to tweak your calorie deficit (hint: it’s probably not yet)
• The simplest way to calculate your fat loss calories without overthinking it
• Why “muscle confusion” is a myth and progressive overload wins every time
• How to tell if it’s time to change your workout plan - or just your mindset

Connect with Us:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram
• Maintenance Masterclass Episode
• Simplify Calorie Tracking Episode
• Together We Are Stronger Community: Group Support and Training with Team BFF

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 | Spotify | iHeart Radio | Blubrry

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Dr. Allan Bacon joins us for an unfiltered and evidence-based dive into the confusing (and very often manipulative) world of health and fitness content on major podcasts and social media.

We get real about why misinformation spreads so easily, how podcast hosts become accomplices to pseudoscience, and the responsibility we all have to demand better sources and explanations.

We also unpack hot-button issues around menopause, cortisol, and hormone replacement therapy - with an emphasis on autonomy, nuance, and critical thinking. Dr. Bacon calls out and corrects the fear-mongering tactics used to prey on women, especially around menopause and midlife changes, and shares what the actual research says.

If you’ve ever felt confused, discouraged, or duped by conflicting health advice—this conversation is for you.

“Being duped is not a character flaw. It just means you were trying to take care of yourself with the best information you had at the time.”

- Dr. Allan Bacon

“You are part of the problem - and that’s good news. Because it means you’re also part of the solution.”

- Dr. Allan Bacon

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Viral podcast content often thrives on sensationalism, not accuracy
• How algorithms reward controversy
• Hosts of large podcasts have a responsibility to vet and challenge misinformation, not just give it a platform
• It's OK to change your mind as science evolves; that’s how credible professionals grow
• Why the SWAN study is important, empowering, and widely misrepresented
• The facts about cortisol and its role in the human body
• How misleading "cycle syncing" advice rob women of autonomy, training consistency, and progress
• Why women don't need separate training rules
• Empathy and accountability aren’t mutually exclusive, you can validate someone’s struggle and hold them to a higher standard
• Why anti-man rhetoric in the menopause space harms women, shuts out allies and stifles productive, evidence-based dialogue

Connect with Dr. Allan Bacon:

• Dr. Allan Bacon on Instagram
• https://mauiathletics.com
• Maui Athletics Blog

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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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.”

- Meri

This 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
• Meri on Instagram
• Amy Rudolph on Instagram

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, coach and friend Kim Schlag joins us for a raw, relatable, and inspiring conversation about midlife, motherhood, and making space for yourself. Kim shares her journey from struggling with obesity in her thirties to becoming a strength coach who helps women in midlife feel strong and confident in their skin. We talk about what it really means to practice self-care - not just when life is smooth, but especially when it’s not.

From perimenopause and divorce to building a business and rediscovering identity after motherhood, Kim walks us through her personal evolution and the actionable tools she now uses with clients every day. You’ll hear how Kim created her “Minimum Standard of Care” to stay grounded during the most challenging chapters of her life and why confidence isn’t about never having negative thoughts - it’s about knowing how to keep showing up anyway.

This episode is full of tangible mindset shifts, actionable takeaways, and a reminder that you don’t have to be perfect to be powerful. If you’ve ever wondered how to keep going when everything feels hard, this one’s for you.

If you’ve ever felt like you were failing just because you’re not perfect, this episode is for you.

“You can see things I don’t like and still move on with your day - and not let it dictate how you eat, move, or live.”

- Kim Schlag

“Our kids need to see us taking care of our self and putting ourselves at the top of our priority list.”

- Kim Schlag

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Kim’s unexpected path from theater kid to midlife fitness coach
• The truth about body image - even at “peak” strength or fitness
• How to create your own Minimum Standard of Care for tough seasons
• Why behavior change is about practice, not perfection
• The real meaning of self-efficacy (and how to build it)
• Reclaiming identity after kids leave home or relationships end
• How to drop the guilt and start prioritizing yourself without apology
• Ways to add joy, fun, or coziness into your workouts and food choices

Connect with Kim Schlag:

• Kim Schlag Fitness on Instagram
• www.kimschlagfitness.com
• Fitness Simplified Podcast

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we’re diving into one of the most misunderstood concepts in the health and fitness world: what it really means to have a healthy relationship with food. This isn’t just about ditching the “good food vs. bad food” mindset - it’s about what happens when real life hits: travel, birthdays, brunches, and baseball games. If you’ve ever spiraled into a shame-fueled overindulgence after a cupcake or felt like every meal out needed to be “worth it,” or even felt like you can’t enjoy food in unexpected situations where you can’t really track it… this episode is for you.

We’re unpacking how your background shapes your current habits, why food freedom doesn’t mean food free-for-all, and how to start making choices that actually support your goals and your peace of mind. From the clean plate club to the “special occasion” myth to tracking without losing your mind, this is the real, messy, totally doable work of food freedom.

"What’s not being managed is going to repeat itself.”

- Amy Rudolph

“Food freedom is not just doing whatever and hoping for the best - it’s making the smartest choice for you in the moment that aligns with how you want to feel.”

- Iris Deadlifts

“If you want a peaceful relationship with food, it will cost you something - but it’s worth every second.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why most "special occasions" are just normal life (and why that matters)
• What food freedom actually looks like in action
• How scarcity mindset leads to overeating (and what to do instead)
• Why “getting back on track tomorrow” might be the red flag you’re missing
• The difference between restriction and restraint (and why one is essential)
• How tracking can help or hurt your mindfulness around food
• Learning to recognize fullness cues—and what to do when you blow past them
• Why this work is hard at first, but so, so worth it if you stick with it

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Mindful Eating Episode

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Chris McMahon joins us! He shares his journey from being diagnosed with type 1 diabetes at age 10 to coaching hundreds of clients through sustainable behavior change - while raising a family and working toward becoming a registered dietitian.

This conversation digs into the truth about blood sugar, why no one is actually addicted to cookies, and how to stop chasing extremes and start building the messy, human middle. We also unpack the emotional side of food, the limits of macros alone, and how to finally build consistency by making space for being a real, imperfect person.

What’s really behind that “I know what to do, I’m just not doing it” feeling? What if you’re not broken—just stuck in old coping patterns? What stories are you still carrying about your body? What if you stopped trying to be a robot—and let yourself be a human? And what if the real win is showing up when it’s not convenient?

If you’ve ever felt like you were failing just because you’re not perfect, this episode is for you.

“You never are the finished product. You're a work in progress the entire time until your last breath here on Earth. The only way you fuck any of this up is if you just quit.”

- Chris McMahon

“You are the one who gets to choose what you do.You just have to look and actually schedule it.”

- Chris McMahon

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Chris’s personal journey with type 1 diabetes and how it shaped his coaching philosophy
• Why insulin spikes are normal - and not something to fear or obsess over
• How stress, not just sugar, can cause blood sugar to rise
• What real food addiction looks like (and why it’s not about cookies)
• The emotional layer behind bingeing, overeating, and numbing through food
• Why mindset, values, and emotional safety matter more than perfect calorie tracking
• Why not every coach is good at every thing (and why it should be that way)
• The one piece of homework Chris assigns to almost every client - and why it works

Connect with Chris McMahon:

• Chris McMahon on Instagram
• Chris McMahon Website - Lose Fat. Get Strong. Drink Coffee.

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we chat 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 chaotic. We walk you through a flexible mindset and a few go-to plans for eating events, parties, vacations, and those unexpected curveballs that summer often throws our way, as well as a “Vacation Re-Entry Plan” into your fitness and nutrition routine.

We discuss planning for those tricky moments when our usual routines are disrupted and how to be proactive rather than reactive with our nutrition. We challenge you to rethink your relationship with summer, discuss how you might lessen some food noise, and explain how “best yeses” can help you remain aligned with your goals during busy, food-heavy times of year.

Tune in and get ready to tackle summer with confidence and clarity, ensuring you enjoy every moment without losing sight of your goals!

“It's easy to stay on track when everything is going smoothly. But it's the tough days where preparation really counts.”

- Amy Rudolph

"Confidence comes from doing something you think is uncomfortable over and over again and realizing it wasn't that bad in the first place."

- Iris Deadlifts

"Your vacation is not the five days leading up to it and the five days after.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• How to develop Plans A, B, and C for life’s curveballs
• What are “best yeses” and how to embrace flexibility
• How a Vacation Re-Entry Plan can help you get back on track with food and exercise
• How to navigate social events and stay on track
• How to give yourself a break and enjoy life without guilt
• 3 actions strategies to avoid floundering during summer chaos

Connect with Iris, Meri, and Amy:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we sit down with coach, mom, and cycle-breaker Carmie Hawkins to talk about what it really means and takes to raise your standards - whether you’re navigating parenthood, cultural expectations, or your own self-sabotaging patterns.

Carmie shares her raw, honest journey to reclaiming her life and rewriting the blueprint she’s passing on to her daughters. This is a conversation about agency, boundaries, and the power of small, consistent actions, especially when you and no one else believes in you yet.

We also explore what happens when you stop asking for permission and start asking better questions. How do I want to feel five years from now? What do I want my kids to remember about me? Am I actually too busy - or just unwilling to change?

If you’re tired of starting over, waiting for the “perfect” moment, or measuring your worth in misery, Carmie offers the truth bombs you didn’t know you needed. If you’ve ever felt stuck, overlooked, or like you should have figured it out by now, this episode is your permission slip to begin again—with intention.

“Being a sacrificial lamb for your family is not a flex.”

- Carmie Hawkins

“You are allowed to want more—and you are worthy of doing the work to get it.”

- Carmie Hawkins

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why chasing thinness led Carmie to rock bottom - and how she climbed out
• The lies moms are sold about selflessness, sacrifice, and what it means to be “good”
• How boundaries with family helped Carmie parent differently and break generational cycles
• What “delayed gratification” really looks like in health, fitness, and life
• Why data tracking - not dieting - is the starting point for real change
• The power of manipulating your schedule like a science experiment
• How to spot the difference between an excuse and a priority mismatch
• Why “boring basics” still move the needle the most

Connect with Carmie Hawkins:

• Carmie Hawk on Instagram (@carmhawk_getsfit)

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we break down everything you need to know about navigating gym spaces with confidence. Beyond etiquette, we dive into the common fears people have about stepping into a gym, the mental roadblocks that keep people stuck, and why most gym-goers aren’t paying nearly as much attention to you as you think. We also discuss the importance of having a plan, why filming your workouts can be a game-changer, and how to handle unsolicited advice with grace and confidence.

This is your ultimate guide to making the gym a more welcoming and effective space for everyone.

If you've ever hesitated before walking through those gym doors, this episode is for you.

"You don’t have to talk to everyone at the gym - it’s okay to just go in, do your thing, and leave.”

- Amy Rudolph

“If you know why you're doing what you're doing, it's easier to have the confidence to say, 'I'm good, thanks.’”

- Iris Deadlifts

“We assume problems are going to happen more than they actually do - don’t let your perception color your experience.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• The basics of Gym Etiquette and some unspoken rules
• Sharing equipment: How to ask, when to wait
• What if the machine I need is taken?
• How long can I sit at a station?
• How many pairs of dumbbells can I take at one time?
• The right way to approach someone if you need to work in on a machine
• How to handle unsolicited advice (it happens less often than you think!)
• The difference between gym confidence and gym arrogance
• Why following a plan reduces gym anxiety and helps you move with purpose

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Team BFF Group Coaching & Programming

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 | Spotify

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Dr. Krystle Zuniga, PhD, RD, CSO, LD, is a board-certified specialist in oncology nutrition with over 14 years of experience encompassing research, higher education, and clinical practice. As the owner of Cancer Nutrition HQ, she is dedicated to providing evidence-based nutritional support to cancer survivors, aiming to enhance their health and quality of life.

In today’s episode, we sit down with Dr. Krystle to bust myths and break down what the science actually says about cancer prevention, survivorship, and the power (and limits) of nutrition. From supplement risks to the misunderstood role of sugar, Dr. Krystle explains the nuance often lost in sensational headlines and social media soundbites. We also explore how movement, muscle, sleep, stress, and even connection with others tie into cancer risk and recovery - zooming out from individual nutrients to look at health through a truly holistic lens. Dr. Krystle offers compassionate clarity in a sea of misinformation, arming listeners with tools to support themselves or loved ones without fear-based messaging or false hope.

If you’ve ever wondered about alcohol, processed meats, or whether “sugar feeds cancer,” this conversation is a must-listen.

“If you respect the power of nutrition, you also respect what it can’t do on its own.”

- Dr. Krystle Zuniga, PHD RD CSO

“We can't reduce risk to zero - but the good news is, the basics go a long way - not just for cancer, but for lifelong health.”

- Dr. Krystle Zuniga, PHD RD CSO

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• The difference between cancer prevention and cancer risk reduction - and why that language matters
• Why cancer isn’t a monolith, and it must be discussed accordingly
• Why the recommendation to avoid supplements for cancer prevention is based on actual trials
• How resistance training and muscle mass affect immune function and treatment outcomes
• The problem with “sugar feeds cancer” and how that message can backfire dangerously
• What “processed” really means and how not all processed foods are created equal
• How alcohol affects hormone metabolism, especially in relation to breast cancer
• The importance of rest, recovery, stress management, and social connection for whole-body health
• Why food isn’t medicine—and why that doesn’t mean nutrition doesn’t matter
• Lifestyle habits to reduce the risk of developing cancer

Connect with Dr. Krystle Zuniga:

• Cancer Nutrition HQ Website
• Dr. Krystle Zuniga @cancernutritionhq on Instagram
• Plant Based Proteins with Samara @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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we’re switching things up with an "Overrated/Underrated" style breakdown of popular fitness, nutrition, and mindset trends. From mini cuts to cold plunges to those supplements that claim to help with alcohol cravings, we’re giving you our honest, unfiltered takes (as ever) - with plenty of laughs and truth bombs along the way.

Whether you’re curious about rucking, spin classes, or InBody scans, we’re cutting through the noise to help you make informed choices that actually serve your goals. We dive into what’s truly helpful and what might be a shiny distraction, and this episode will help you separate fact from fluff.

"There are no metabolism boosters except for eating your protein and lifting your weights.”

- Amy Rudolph

“There’s no prize for trying to figure this stuff out alone - community support is always more powerful than any supplement.”

- Iris Deadlifts

“Just because it’s a prettier prison doesn’t mean it’s not a prison.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why mini cuts are often misunderstood and misused (and who they’re actually for)
• The truth about cold plunges and whether they really boost fat loss or mental toughness
• A look at supplements marketed for alcohol reduction and what to consider instead
• Why InBody scans might do more harm than good to your motivation and mindset
• The pros and cons of rucking and who it might (or might not) benefit
• Spin classes - great cardio or overhyped for muscle building?
• Vegan muscle building: can it be done, and is it superior?
• When supersets are helpful - and when they might be getting in the way of real progress

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Enhancing Your Diet with Plant-Based Proteins & Mindful Eating with @nomeatmacros
• Net Carbs, Creatine Gummies & Vibration Plates: Sorting the Hype

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Pelvic Floor Specialist and PT Veronica Lane joins us to break down why pelvic floor dysfunction symptoms like incontinence are common but NOT NORMAL. If you are a human, you have a pelvic floor, and this episode is for you.

From understanding the anatomy of the pelvic floor to practical techniques for improving function, Veronica shares invaluable insights to help you regain control and confidence. We dive into the myths surrounding pelvic health, why Kegels aren’t always the answer (and are often done wrong), and the surprising connection between breathing and bladder control. Whether you've experienced leakage, frequent bathroom trips, menopause or postpartum challenges, this conversation is packed with actionable advice to support your pelvic health at any stage of life.

Tune in to learn how small changes in your daily habits can lead to big improvements in pelvic health. Don’t settle for discomfort—there are solutions!

“So many women just accept, ‘this is my fate, I’m getting older,’ but that’s not true. You can take control of your pelvic health and improve your quality of life.”

- Veronica Lane, Pelvic Floor Physical Therapist

“The pelvic floor is the foundation of your core - if it’s not functioning well, it can lead to a ripple effect of issues throughout your body.”

- Veronica Lane, Pelvic Floor Physical Therapist

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• What the pelvic floor is and why it matters for your overall health
• The common but overlooked symptoms of pelvic floor dysfunction
• Why frequent bathroom trips may be a sign of a bigger issue
• How breathing patterns affect your pelvic floor function
• The truth about Kegels and why they’re not always the best solution
• How to retrain your bladder and reduce urgency and leakage
• Why “power peeing” and “just in case urinating” cause more harm than good
• The connection between stress, muscle tension, and pelvic floor dysfunction
• Why proper toilet posture can improve both bladder and bowel health
• How other countries prioritize pelvic floor therapy postpartum - and why you should too

Connect with Veronica Lane:

• Veronica Lane on Instagram
• Veronica Lane’s Practice: Well Body PT 2

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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Ever been confused by net carbs on food labels? Wondering if creatine gummies are worth the hype? Or maybe you’ve seen vibration plates making a comeback and thought, do those actually do anything? In this episode, we’re breaking down some of the latest fitness and nutrition buzzwords floating around the internet, drawing on Amy’s experience and expertise as a certified lymphedema therapist.

From misleading marketing claims to sneaky calorie counts, we’ll help you cut through the noise and focus on what actually matters. We also discuss a few common tracking pitfalls, like whether you should adjust your calories when draining ground beef, and the small changes that can make a big impact on your health.

Listen in and get the straight facts - because the best results come from what works, not what's trending.

“I have yet to meet someone who did the work and regretted it.”

- Amy Rudolph

“Nobody skips the hard part. You just get better at doing it, better at handling it, better at proving to yourself that you can.”

- Iris Deadlifts

“If it sounds too good to be true, it probably is…”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• The truth about net carbs and how food labels can be misleading
• Why creatine gummies might not be the best way to supplement
• Do vibration plates actually help with fat loss or muscle activation?
• The impact of marketing hype on fitness and nutrition choices
• Should you adjust calorie counts when draining or rinsing meat?
• Simple tracking tips that make food logging easier and less overwhelming
• Why real movement (like strength training and walking) always wins over gimmicks
• A simple challenge to help you incorporate more movement into your week

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Creatine Episode
• Protein & Fiber Episode
• How to Simplify Calorie Tracking

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we welcome back Barbie Boules, RDN. Also known as The Cognition Dietitian, Barbie specializes in women’s brain and metabolic health, and today she’s here to shed light on who these drugs are designed for, the potential benefits, the risks, and the reality of long-term use.

We discuss the science, history, and impact of GLP-1 medications - for weight loss and other outcomes. We also tackle the stigma surrounding weight loss drugs, the concept of “food noise,” and the vital role of nutrition and strength training when using these medications. As Barbie explains, these drugs are not just a quick fix but rather a tool that, when used appropriately, can help people regain control over their health. But they also come with considerations - side effects, muscle and bone health, and long-term adherence.

If you’re curious about weight loss medications - whether for yourself, a loved one, or just to better understand the conversation happening in the health space - this episode is packed with valuable insights. Tune in as we discuss the facts, debunk the myths, and offer actionable takeaways for anyone considering or just wanting to stay informed on this evolving topic.

“For people who’ve struggled with weight their entire lives, these medications can provide a sense of normalcy—where food is no longer a constant, intrusive thought.”

- Barbie Boules, The Cognition Dietitian

“If you’re on these medications, building and maintaining muscle is crucial for metabolic health, long-term weight management, and overall well-being.”

- Barbie Boules, The Cognition Dietitian

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• The history of GLP-1 medications and how they evolved from diabetes treatment to weight loss solutions.
• What GLP-1s actually do in the body and how they help regulate appetite and blood sugar.
• The concept of “food noise” and how these medications impact hunger cues and compulsive eating behaviors.
• Food noise vs. the effects of simply not adhering to health supporting lifestyle behaviors.
• Who these medications are most appropriate for - and why they’re not just for anyone looking to drop a few pounds.
• The critical importance of resistance training and proper nutrition when using GLP-1 medications to mitigate muscle and bone loss.
• The growing research on GLP-1 medications and their potential benefits beyond weight loss, including brain health and cardiovascular disease.
• Why seeking guidance from a knowledgeable healthcare provider (not just a quick prescription service) is essential before starting these medications.

Connect with Barbie Boules, The Cognition Dietitian (and Resources Mentioned):

• Barbie Boules The Cognition Dietitian on Instagram

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we take a deep dive into the concept of mindset progress. Unlike weight loss or other measurable goals, mindset growth isn't always quantifiable with numbers. Yet, it's the quiet, consistent wins - the shifts in perspective and approach - that drive lasting change in health, fitness, and life. From redefining fixed and growth mindsets to celebrating those subtle "aha" moments, this conversation is packed with practical advice and encouragement for embracing a growth-oriented outlook.

We share personal stories, client experiences, and practical strategies to help you lean into challenges, embrace hard moments, and measure progress in ways that truly matter and will impact your life forever. If you've ever wondered how to mark your progress or felt stuck in old patterns, this episode is for you.

"Your starting point is not your forever. Awareness of where you are is already a win. That awareness is your launchpad for growth.”

- Amy Rudolph

“Growth comes when you stop looking for reasons you can't and start finding the ways you can.”

- Iris Deadlifts

“It’s not the saying or thinking about it that builds a healthy life—it’s the doing.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Defining fixed vs. growth mindsets and identifying where you fall
• How small language shifts (e.g., "I’m a perfectionist" to "I have perfectionist tendencies") influence mindset
• Real-life examples of handling obstacles with a growth-oriented perspective
• The power of noticing quiet wins, like pausing before finishing a meal out of habit
• Practical tips for saying no to others and yes to yourself without guilt
• Breaking free from external pressures and societal expectations
• How and why mindset shifts underpin all long-term success in health and fitness

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we sit down with Ocean Trail (Iris’s personal 1x1 coach), to talk about the realities of postpartum fitness, body recomposition, and what it really takes to feel strong again after bringing a new life into the world. From the highs of motherhood to the struggles of finding balance, Ocean gets real about the mindset shifts, the challenges of societal pressure, and why she’s taking a two-year approach to body recomposition instead of jumping straight into fat loss.

We also dive into the importance of pelvic floor health (and why pelvic floor therapy should be standard care), the myth of "bouncing back," and how moms can shift their focus from chasing their pre-baby body to building a strong, confident, and capable one.

Whether you're a new mom, a coach, or just someone who wants to understand the nuances of fitness after pregnancy, this episode is packed with insights that will challenge the toxic messaging around postpartum bodies.

"It's really hard to feel bad about a body that you're taking care of.”

- Ocean Trail

“Making peace is accepting that going back is no longer an option. There’s no time machine, but you can set new goals in a way that makes sense for your current life.”

- Ocean Trail

This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:

• Why Ocean is taking a two-year approach to body recomposition instead of jumping straight into fat loss postpartum
• The emotional and physical shifts of postpartum fitness—what to expect and how to adjust
• The misconception that postpartum fat loss = toxic diet culture (context matters!)
• How body recomp is one of the best postpartum strategies, especially for those who are detrained
• The role of pelvic floor therapy and why it should be a standard part of postpartum recovery
• Why “bouncing back” is an outdated and unhelpful concept for postpartum women
• How to shift the focus from “getting back” to a past version of yourself to embracing a strong, capable, and evolving body

Connect with Ocean Trail:

• Ocean Trail on Instagram
• 1x1 Coaching Inquiry with Ocean Trail
• Sustainably Jacked 4-day Split
• Sustainable Jacked 3-day Split

Resources Mentioned:

• Sheridan Skye, RN
• Alessandra Scutnik
• Joelle Samantha
• Meg Squats
• Katrina McKenna
• Girls Gone Strong
• Brianna Battles

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we discuss the topic of maintenance: what, why, when, how. Maintenance isn't just the absence of dieting; it’s a lifestyle shift that focuses on sustainability and balance. We explore what maintenance really means, why it’s vital for both physical and mental health, and why it’s often unknown and misunderstood. If you’ve ever struggled with yo-yo dieting or wondered how to maintain progress without the constant stress of calorie deficits, this episode will provide clarity, actionable tips, and the reassurance you need to embrace this essential phase.

Our conversation unpacks the mental hurdles, physiological signals, and emotional challenges people face when transitioning into maintenance. From understanding that "not much happens" (and why that’s the point) to redefining progress beyond the scale, the hosts share their personal journeys and practical strategies for success. Learn how to incorporate "nutritional enhancements," prioritize muscle-building, and move away from the rigid diet mentality to create a sustainable, fulfilling lifestyle.

“It’s not about a number, it’s about a feeling.”

- Amy Rudolph

“Not much happens in maintenance - and that's the entire point.”

- Iris Deadlifts

“Replace the idea of ‘normal’ with ‘maintenance’ - it’s what you should have been eating this whole time.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• What maintenance means.
• Recognizing the signs your body needs a maintenance phase.
• Common misconceptions about maintenance and why it’s critical for long-term success.
• The mental shift from constant dieting to embracing a steady, sustainable lifestyle.
• Practical tips for incorporating "nutritional enhancements" like full-fat dairy and olive oil.
• Overcoming fear of the scale when transitioning out of a calorie deficit.
• How maintenance supports better performance, mood, and overall health.
• Why muscle-building during maintenance is key to achieving a toned physique.
• The role of emotional detachment from the scale in tracking progress.
• Understanding that weight fluctuations during maintenance are normal and healthy.

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we sit down with our friend Justin Barnes, a certified personal trainer, nutrition coach, traumatic brain injury survivor, and co-worker on Beth Feraco’s Team BFF. Justin brings a unique blend of no-nonsense education and deep empathy, offering insight into navigating health, fitness, and life’s toughest challenges. From supporting his wife through a chronic autoimmune condition to reshaping his own approach to wellness and health in the role of the main caregiver, Justin shares his journey with honesty, grit, and a lot of wisdom.

We explore how mindset shifts, prioritization, and self-care play crucial roles in overcoming obstacles—whether that’s dealing with misinformation in the fitness industry, managing caregiving responsibilities, or breaking through self-imposed limitations. This episode is packed with actionable insights, tough love, and practical strategies to help you take charge of your health and stop standing in your own way.

"You are more capable than you think you are, but nobody can believe that for you.”

- Justin Barnes

“If you're in a caregiver role, you have to find time for yourself to go get rid of some of that stress because you can't wear it forever.”

- Justin Barnes

This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:

• Why the basics always matter, no matter your health conditions, injuries, diagnosis, or past experiences
• The power of showing up — especially when motivation is low
• How caregiving shapes resilience and why self-care is non-negotiable
• The importance of prioritization over the concept of “balance”
• Breaking free from the diet culture cycle and leading by example
• How to communicate with loved ones about your health and fitness goals
• Rethinking the role of alcohol and developing healthier coping mechanisms
• The life-changing impact of stepping outside—literally and figuratively

Connect with Justin Barnes:

• Country Strength (Justin Barnes) on Instagram

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we tackle more of your questions about fitness, nutrition, and mindset. From body composition explained, to the truth about the anabolic window, weight set point theory, and even how to balance hosting dinners with your goals, this Q&A session is packed with actionable advice and candid conversations. As you know, we don’t shy away from addressing the nuance, context, and what matters most: sustainable habits over perfection.

We’ve got some laughs, some hard truths, and practical tips for you today. Whether it’s figuring out what protein powder to buy, understanding why muscle matters for your metabolic health, or figuring out what music to listen to while lifting, there’s something here for everyone who wants to level up their approach to health and wellness.

"There’s enough other things to stress about in life, and the anabolic window is not one of them. Just eat food.”

- Amy Rudolph

“The stories you tell yourself about yourself are true until you decide they’re not.”

- Iris Deadlifts

“If you are unwilling to change anything, then nothing will change.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• What body composition and “recomposition” actually means.
• The truth about the “anabolic window” and whether you really need protein within 30 minutes post-workout.
• How to plan and log food at social gatherings without stress or over-explaining.
• How and why you can influence your weight set point through lifestyle and behaviors.
• The importance of chewing your food for satisfaction and metabolic benefits.
• Protein powder buying tips.
• Simple tips to make protein shakes more digestible and satiating.
• Why overthinking nutrient timing isn’t helpful until you master the basics.
• How music and podcasts can energize—or distract—your workouts and walks.

Resources Mentioned:

• How Fat Loss Works, Managing Hunger, & Picking a Goal Weight
• Q&A: Mindful Eating & Serving Sizes, Building Muscle with Bodyweight Exercises?
• Q&A: Weight Loss Plateaus, Bulking, & An "Ideal" Week of Workouts
• Movement & Muscle for Healing and Longevity with Dr. Marie Whitt, DPT
• How Fast Does Muscle & Strength Loss Happen When Taking Time Off?

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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Parenting is a journey filled with unexpected conversations, and body image is one of those topics that can catch you off guard. In this episode, Heather Adams, Strength and Nutrition coach and mom of 6, returns to dive deeper into raising kids with a balanced, healthy relationship with their bodies, food, and movement. With her own children and years of experience coaching others, she shares invaluable insights on guiding children through the ups and downs of self-perception while keeping our own biases and anxieties in check.

From tackling the differences in how boys and girls experience body image issues to fostering open and honest conversations, this discussion is filled with practical wisdom, heartfelt moments, and a few humorous parenting analogies you won’t forget. If you've ever wondered how to help your child navigate the complexities of body image, confidence, and self-acceptance—without overcorrecting or imposing your own fears—this episode is for you.

"Our kids don’t need us to fix everything—they need us to listen.”

- Heather Adams

“You don’t have to be perfect to be a great parent; you just have to be present.”

- Heather Adams

This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:

• How to respond when your child makes an unexpected comment about body image.
• The differences between boys' and girls' body image struggles—and why both matter.
• Why your own relationship with food and your body sets the foundation for your children.
• The power of simply listening and asking questions instead of fixing everything.
• How to use curiosity instead of anxiety when addressing body-related concerns.
• The surprising ways dance and sports can both help and challenge body confidence.
• Why helping kids identify their unique strengths fosters resilience and self-acceptance.
• Practical strategies for navigating the inevitable comparisons kids make.

Connect with Heather Adams:

• Heather Adams on Instagram
• Training Age Podcast with Val Lusvardi and Heather Adams
• Iris on Training Age Podcast: Telling a New Story

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we chat all about the "magic macronutrient," protein, and its equally important partner, fiber. These two nutritional powerhouses can revolutionize how you feel, perform, and thrive. We explore why protein is vital beyond the RDA's bare minimum and share practical tips to meet your optimal intake for muscle health, energy, and satiety. Meanwhile, fiber takes the spotlight as an unsung hero in digestive health, heart health, and even weight management. We break down the types of fiber, why they're crucial, and how to ease them into your daily routine without overwhelming your system.

We offer actionable advice for incorporating more of these nutrients into your meals, and share some of our favorites - and ways to prepare them. From understanding protein goals to busting myths about so-called "high-protein" snacks, and from leveraging frozen veggies to mastering simple meal templates, this episode is packed with insights to make eating healthier approachable and enjoyable.

“Have what you want, add what you need, make a delicious plate out of it.”

- Amy Rudolph

“The brain craves what we repeat. And that goes for food, behaviors, and thoughts. And we can change it.”

- Iris Deadlifts

“Ugly food is the best food, hands down.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• The RDA for protein is the bare minimum - what do you need for more optimal health?
• Tracking your food for a week or two can reveal just how much (or how little) protein and fiber you’re actually eating.
• Common misconception: just because protein is available doesn’t mean people are consuming enough of it. Many fall far short of optimal intake.
• The 10:1 rule: how to make sure an “excellent source of protein” actually is.
• Fiber is essential for gut health, digestion, and preventing chronic disease.
• Cooking vegetables in butter, using sauces, and adding seasoning makes them way more enjoyable. Don’t be afraid to make food taste good!
• Simple strategies to ensure you get fiber and protein without overcomplicating things.

Mentioned in this episode:

• Iris’s Salmon “Recipe”
• Enhance your Dietary Pattern with Plant Based Proteins and Mindful Eating with Samara (@nomeatmacros)
• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we welcome Renee Bellinger, a behavior change coach specializing in menopause and emotional eating. From her beginnings as an educator working with adolescents to becoming a health coach, Renee shares her unique journey and how she found her passion for guiding others through compassionate, evidence-based practices. We dive into the mindset shifts and practical skills needed to make meaningful, lasting changes - whether it's managing emotional eating, navigating menopause, or creating sustainable habits.

Renee offers insights on breaking free from the overwhelm of "doing it all" and emphasizes the importance of celebrating small wins. The conversation also explores the role of mindset, the emotional and rational balance needed for behavior change, and the transformative power of embracing imperfections in the journey toward health and wellness.

“You are not your emotions. A feeling isn’t a fact—it’s just a signal inviting you to take action.”

- Renee Bellinger

“Consistency isn’t about doing the maximum; it’s about finding ways to engage in any version of the behavior that fits your life.”

- Renee Bellinger

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Renee’s unique journey from education to behavior change coaching.
• Why behavior change starts with meeting yourself where you are.
• The challenges of navigating perimenopause and menopause, and how to adapt.
• How to manage stress by separating feelings from identity.
• Why sleep, stress management, and mindset are critical during life transitions.
• Practical strategies for emotional eating, including the importance of “pausing."
• The role of positive reinforcement and celebrating small wins in behavior change.
• Insights into DBT (dialectical behavior therapy) and managing emotions effectively.

Connect with Renee Bellinger:

• Renee Bellinger on Instagram
• Renee Bellinger on TikTok
• Coach Renee Bellinger Website

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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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.”

- Meri

This week on Here's the Deal: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck:

• 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.

Connect with us:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram

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.

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Dr. Gabrielle Fundaro, PhD is committed to combatting gut health BS, bridging the gap between current scientific research and its practical application, and helping individuals make informed decisions about their health and fitness. She holds a PhD in Human Nutrition, Foods, and Exercise and a BS in Exercise, Sport, and Health Education, as well as a decade of experience in both academia, research, nutrition and lifestyle coaching, speaking, and communicating.

In today’s episode, Dr. Fundaro joins us to explain what we know and don’t know about gut health, and dispel some disinformation that we’ve seen in circulation. We discuss prebiotics and probiotics, food sensitivity tests, bogus gut health marketing and influencing, the link between autoimmune diseases and gut health, if certain foods hurt the gut microbiome, the legitimacy of food sensitivity tests, leaky gut, and how we can support a healthy and functioning gut in everyday life.

“Gut health science is not actually a thing. It’s not a field of research. Gut health is a definition-free term that people can use to mean whatever they want.”

- Dr. Gabrielle Fundaro, PhD

“You are distracting people from being able to determine what is the root cause.”

- Dr. Gabrielle Fundaro, PhD

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• What is a “healthy gut” and an “unhealthy gut”
• What we do and don’t know about gut health
• Bogus gut health marketing and influencing
• Autoimmune diseases and gut health
• Are food sensitivity tests legitimate?
• Is “leaky gut” real?
• Which foods help or hurt the gut microbiome
• How to support a healthy gut in everyday life

Connect with Dr. Gabrielle Fundaro, PhD:

• Dr. Gabrielle Fundaro, VitaminPhD on Instagram
• No BS Gut Health on Instagram
• The Science of Gut Health: What the Research Really Says About Your Gut Microbiome Ebook by Dr. Gabrielle Fundaro, Jessie Hoffman, and Shannon Beer

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we discuss how mindset, stress management, SLEEP, and intentional practice play critical roles in achieving health and fitness goals. We discuss the negative impact that inconsistent sleep has on your hunger, hormones, and brain function, and share practical strategies and actionable insights that will teach you to pivot through life’s curveballs and prioritize yourself.

We also explore the psychology behind stress and how self-imposed expectations often create unnecessary pressure. We share our tried-and-true practical strategies for managing stress and optimizing sleep, underscoring how these foundational aspects ripple through every area of life.

"What’s having the biggest negative impact on your life right now? Start there, that’s where you’ll see the biggest positive change.”

- Amy Rudolph

“When you have your stuff in your calendar, you have a better visual of how you can pivot, and you can make it work.”

- Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• How flexibility within structure allows for a more adaptable and realistic approach to health goals
• How mastering stress management benefits not just your overall wellbeing, but also your interpersonal relationships
• The "all-or-nothing" mindset often leads to stagnation
• Planning ahead—using calendars and pre-prepared meals—can significantly reduce daily stress
• How sleep impacts hunger hormones, mood, and decision-making; improving sleep hygiene is transformative
• Practical steps for stress management
• Practical steps for establishing a sleep routine

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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Merry Christmas and Happy New Year! What an incredible year it has been!

We want to take a moment to say a heartfelt thank you to each and every one of you who has joined us on this journey. Whether you’ve been here from the beginning or just recently discovered us, your presence, feedback, and support mean the world to us.

This platform has been an incredible space to explore, grow, and share not only as individuals but as a team. We’ve all brought our unique perspectives to the table, and it’s been such a blessing to do this together—to talk through the nuances, share insights, and even learn new things from each other every single week. Your questions, comments, and shares fuel what we do, and knowing that we’re creating ripples of understanding and encouragement in health and nutrition makes it all so worth it.

You’re not alone in this journey, and we’re so glad to walk alongside you, offering encouragement, education, and hopefully some inspiration. We hope you’ve felt the same sense of connection and community that we feel each time we record.

From the bottom of our hearts, thank you for being part of this experience.

In health and happiness, you matter and don’t you dare forget it.

Coach Iris, Coach Amy, and Meri

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we welcome back Coach Brandy from Team BFF for a deep dive into evidence-based coaching, critical thinking, and the nuanced world of fitness and nutrition. We chat about navigating the overwhelming noise in the health and fitness industry and how to separate anecdotal advice from actionable, evidence-backed strategies, and how to gather EVIDENCE of your own success that will propel you forward.

We also explore the mental and physical adjustments required when facing challenges like injury, a disappointing diagnosis, aging, or deeply rooted diet beliefs. Brandy's personal journey, combined with her experience as a coach, provides a unique perspective on staying resilient, pivoting when necessary, and focusing on what truly matters: progress, not perfection.

Tune in for a raw, honest, and motivating discussion packed with practical advice and thought-provoking takeaways.

"Stop overthinking things to the point where you don't even take the time to think critically.”

- Coach Brandy Schroeder

“You have to be willing to pivot. Life will throw you curveballs, but focusing on what you CAN do makes all the difference.”

- Coach Brandy Schroeder

This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:

• The importance of critical thinking when evaluating nutrition and fitness advice.
• Why social media sensationalism complicates evidence-based coaching.
• The role of consistent fueling and recovery in preventing injury and improving performance.
• Strategies for adjusting nutrition and training during periods of injury or diagnosis.
• Why functional training means more than just light weights and balance exercises.
• The value of building resilience through nutrition, movement, and mindset.

Connect with Coach B:

• Coach Brandy on Instagram
• Coach Brandy on Team BFF
• Coach Brandy’s Story
• Training Around Injuries: How Fast Does Muscle & Strength Loss Happen When Taking Time Off?

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we tackle the common pitfalls and misconceptions around goal setting, particularly with New Year's resolutions. We discuss the importance of defining goals that align with your values, breaking them into actionable steps, and allowing room for flexibility and growth, and most importantly… HOW to do it.

We explore the benefits and how-tos of time-blocking, consistency calendars, and both the upsides and downsides of the SMARTER goal framework as it pertains to nutrition and fitness.

Packed with relatable anecdotes and practical tips, this episode is a must-listen for anyone looking to set goals that truly stick - no matter the time of year.

"The perfect plan done inconsistently fails in comparison to the world’s okayest plan done consistently.”

- Amy Rudolph

“If your plan leaves you relieved when it’s over, it wasn’t the right plan.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• The stigma around New Year’s resolutions often stems from poorly structured goals
• How temporal landmarks can help reset and refocus.
• Why goal specificity matters, and how to clarify your goals.
• Why SMART goals are a great starting point, but incomplete for long-term success.
• How to use a consistency calendar as a visual to track progress and identify patterns.
• How small, actionable steps, are often more sustainable than drastic changes.
• Why time-blocking and treating goals like appointments reduces decision fatigue.

Connect with Us:

• So Now What? Podcast Episode
• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Josh Hillis, a specialist in emotional eating and behavior change, joins us to discuss how a flexible, acceptance-based, skills-based approach encourages people to make eating choices that align with their values and to work with, rather than against, cravings and emotions. Josh helps us define our “values” around food and eating, and how they play into how we feel and behave.

Throughout our conversation, Josh shares practical ways to address emotional eating, emphasizing the value of acceptance. By working on skills, we can learn to make thoughtful choices even in the face of strong urges, and live a life where enjoyment and our goals coexist.

“If I’m willing to accept that I’m always gonna wanna have twelve cookies, then I can have two cookies and stop.”

- Josh Hillis

“Emotions prepare us for an action, but they don’t force us to. We still get to choose.”

- Josh Hillis

This week on Here’s the Deal:

• Josh’s journey led him from fitness coaching to a psychology-based, skill-focused approach
• Embracing cravings and emotions as normal, and learning to align choices with values
• Defining our values around food and eating
• The power of curiosity over judgment to build emotional flexibility
• Practical steps to detach from our emotions and accept them
• The value of rituals, like an afternoon snack, in creating personalized food choices
• Letting go of strict deadlines and fostering healthier, long-term habits
• Using a simple 10-minute pause to help understand and manage emotional triggers

Connect with Josh Hillis:

• Josh Hillis on Instagram
• Josh Hillis Website
• Eating Skills Class: Three Foundational Skills
• Fat Loss Happens on a Monday Book
• Lean and Strong Book

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Elaina Efird, Registered Dietitian and Eating Disorder Specialist, joins us to help clarify the fine line between disordered eating behaviors and clinically diagnosed eating disorders. She explains how the level of obsession and obsessive behaviors with food, weight, and body image can be a key indicator, emphasizing the importance of recognizing early signs of unhealthy patterns, and we touch on the growing awareness of conditions like Orthorexia, which can still be incredibly harmful, while not formally diagnosed.

We also explore how societal pressure and social media contribute to disordered eating behaviors, and the importance of fostering healthy relationships with food, both for ourselves and for the next generation. Elaina shares practical tips on mindful eating practices and how to prioritize health-focused behaviors over pure aesthetics.

We discuss fostering healthy eating behaviors in children from a young age, and honoring children’s natural hunger and fullness cues, rather than forcing them to finish their plates, which can disrupt their innate ability to regulate food intake. We chat about how establishing boundaries around mealtimes, encouraging mindful eating, and creating consistent family rituals can set a strong foundation for a positive relationship with food. By modeling healthy behaviors and avoiding restrictive food practices, parents can help prevent future disordered eating patterns in their kids.

“We need to shift the focus away from how our bodies look and towards the behaviors that truly define health—eating well, moving in ways we enjoy, and managing stress.”

- Elaina Efird, RD

“Hunger and fullness cues are innate cues since birth. We, as adults, have learned how to ignore them.”

- Elaina Efird, RD

This week on Here’s the Deal:

• Eating disorders are all-consuming, while disordered eating can ebb and flow in impact
• Societal pressure to avoid fatness fuels disordered eating
• Professional help should be sought early when food obsession negatively impacts life
• Early recognition and professional support can prevent the progression from disordered eating to a full-blown eating disorder
• Setting boundaries around food behaviors, especially with children, fosters a healthy relationship with eating
• Mindful eating practices like focusing on your five senses can help reconnect with your body’s cues
• Kids often have a natural sense of hunger and fullness—trust them, and avoid forcing them to clean their plates
• Teaching children to sit down for meals and focus on their food helps build lifelong mindful eating habits
• Role-modeling a positive relationship with food and not restricting certain foods can prevent children from developing secretive or binge behaviors later in life

Connect with Elaina Efird, RD:

• Elaina Efird, RD on Instagram
• Efird Nutrition

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we dive into the holiday season, touching on everything from festive treats to complex family dynamics. We discuss the blend of excitement and stress this season can bring, especially when it comes to maintaining nutrition and wellness goals amid endless gatherings and abundant holiday foods. We also explore the importance of mindful choices, setting realistic boundaries, having realistic expectations, and recognizing that some holiday indulgences are part of what makes this time special.

We share practical tips for navigating unique holiday pressures, from work banquets to family gatherings or balancing out those cherished seasonal treats. The holidays don’t have to be all or nothing; there’s a way to enjoy the moments without compromising personal goals or well-being.

"You have nothing to lose by staying true to yourself. I really believe that.”

- Amy Rudolph

"You don't have to eat like it’s your last meal every holiday.”

- Iris Deadlifts

“The nervousness about approaching unknown situations over-affects things. Don’t fret so much.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Navigating holiday treats without falling into a restrictive or binge mindset
• Setting bright-line boundaries for indulgences like sweets and alcohol
• Deciding which events to prioritize for indulgence versus staying mindful
• Recognizing that family expectations don’t have to dictate your choices
• Practicing gentle boundaries with family, even when it’s uncomfortable
• Viewing special foods as part of the experience without letting them define it
• Reminding yourself that the season is short; mindful choices matter year-round
• Embracing forward planning to reduce holiday overwhelm and decision fatigue

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram

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.

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Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, the spotlight is on Meri as she shares her personal journey through the world of fitness, nutrition, and mindset. Meri opens up about her upbringing in a household with contrasting food and lifestyle beliefs, shaped by her parents' diverse economical backgrounds, and how that has impacted the rest of her life.

She shares her transformative experiences as an adult, how a pivotal moment in her 40s led her to a healthier relationship with fitness, nutrition, and her own self-worth, and a more sustainable, balanced, evidence-based approach. Through candid anecdotes, Meri reveals how small but powerful changes became the catalyst for lifelong health improvements, both for herself and her family. Meri's story is not just about physical transformation (to the tune of losing and keeping off over 100 lbs) but also about the powerful and necessary mindset shifts that came with it.

From navigating yo-yo dieting to breaking away from generational patterns, we dive into struggles and triumphs, things we weren’t taught growing up, and offer wisdom for anyone looking to overcome similar challenges.

"If you have never lifted and you start, and you get to a point where you think you can't do any heavier and then all of a sudden you break out from that, the feeling of accomplishment is topped by almost no other life experience. It's tangible proof that you can do beyond what you think you can do."

- Meri

“I was like, I don't wanna live like this… and I don't want my daughter to lose that smile on her face because she's gonna have to live like this one day."

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• How generational upbringing affected Meri’s views of food, diet, and body
• Meri’s turning point: a picture of misery and a pair of pants
• The connection between fitness, mindset, and overall life empowerment
• How strength training became a transformative force in Meri’s life
• Meri’s commitment to breaking generational cycles for her children
• The emotional challenges of adulting and parenting while focusing on self-care
• How to recognize when guilt is self-imposed and unnecessary
• The importance of discomfort for growth and transformation
• Why you need to address all aspects—fitness, nutrition, and mindset—for long-term success

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• The Next Best Decision with Meri (Podcast Episode from 2023)

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Registered Dietitian and Intuitive Eating Counselor Jessy Barron joins us to dive into the nuances of disordered eating and shares her journey from having and eating disorder to finding peace and real health through intuitive eating. We discuss the impact of diet culture and social media, addressing the misconceptions around "clean eating" and the influence of childhood beliefs on adult behaviors.

Jessy’s candid approach highlights her mission to help people eat consistently and mindfully, without the guilt or rigid diet structures that often accompany traditional dieting. Jessy explains the dangers of orthorexic tendencies, explores the gut health consequences of food restriction, and provides perspective on managing food anxiety during the incoming holiday season.

“People think eating intuitively is a free-for-all. No, it’s about listening to your body and not punishing yourself when it doesn’t align with what you think it should be like.”

- Jessy Barron, RD, MS, RD

“Once you admit that what you’re doing is destructive, you realize change is needed - and that’s terrifying because it might mean losing control.”

- Jessy Barron, RD, MS, RD

This week on Here’s the Deal:

• Managing food-related guilt and shame, especially around the holidays
• Understanding intuitive eating: it’s not a “free for all” but about balance and the importance of structure
• Common misconceptions about "all foods fit" and intuitive eating
• The role of early life influences on our eating behaviors and food anxieties
• How restrictive eating can cause bloating and gastrointestinal issues
• Practical steps to break the cycle of guilt and shame associated with food choices

Connect with Jessy Barron, RD:

• The Redhead RD on Instagram
• The Redhead RD Website

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we interview Amy! We have a candid and heartfelt conversation about her journey from physical therapist to coach, as well as some of her personal experiences with diet culture, Weight Watchers, and a few pivotal moments that helped shape her mindset.

We explore Amy’s evolution through motherhood, divorce, career pivots, life pivots, and how she learned to trust herself and take action even when the path forward seemed uncertain.

"Regardless of what has happened in the past, you are fully capable of doing something different. So do it. Stop questioning yourself."

- Amy Rudolph

“We need to cut that cord. We need to not be deprived and we need to be okay with slower results that will actually stick."

- Amy Rudolph

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Amy’s first exposure to diet culture through Weight Watchers
• How Amy’s experience with restrictive diets led her to realize they weren’t sustainable
• The role of patience and trust in making lasting changes
• Amy’s pivot from physical therapy to becoming a coach at 50 years old
• How shift from prioritizing weight loss to focusing on strength and mindset changed everything
• Amy’s belief that neuroplasticity is key to evolving
• How she overcame significant life changes, like divorce and career shifts, to build a fulfilling life
• The impact of having a supportive community and mentors in shaping her career
• The importance of practicing maintenance in health and fitness to truly understand balance and sustainability

Connect with Us:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram
• Curiosity Without Judgement with Amy Rudolph (Podcast Episode from 2023)

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Dr. Marie Whitt, DPT, joins us to dive deep into the importance of movement, even after injury. We challenge the common advice to stop moving when pain strikes, emphasizing how the right kind of gentle movement can be the key to recovery. Marie shares her expertise on building strength for runners, reframing rehab as a training opportunity, and the role of breath work in managing pain and calming the nervous system.

We chat about the impact of strength training for overall health, longevity, and injury prevention, especially for runners, and why our bodies are designed to move and why staying still can lead to more pain and setbacks. Whether you’re an athlete, a new runner, gen pop who doesn’t run at all, or someone looking to maintain mobility as you age, this episode offers valuable insights into how to stay active and healthy.

“When you stop moving, your body stops remembering how to move. Gentle movement is what takes away the pain.”

- Dr. Marie Whitt

“You are stronger than you give yourself credit for. Let’s teach your brain how strong you are.”

- Dr. Marie Whitt

This week on Here’s the Deal:

• Why the “stop moving when in pain” advice can be counterproductive
• Understanding pain as a signal, not a stop sign for movement
• The role of strength training in improving running performance and reducing injuries
• How breath work can help calm the nervous system and manage chronic pain
• The importance of reframing rehab as a form of training, not a setback
• The impact of strength training on aging well and maintaining bone density
• Why basic, consistent movement is more effective than relying on recovery gadgets and supplements

Connect with Dr. Marie Whitt:

• Dr. Whitt Fit on Instagram
• Dr. Whitt on YouTube
• Dr. Whitt Fit Dare to Train Differently Blog
• Dare to Train Differently Strength Guide

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we interview Iris! We dive into Iris’s personal story, uncovering the deeply ingrained struggles many of us face around food, body image, and exercise, and the path to self-acceptance. The conversation takes us through the early influences of her childhood, the pressures of dieting, and how she eventually found balance and peace in a world that often pushes extremes.

This episode is packed with personal anecdotes, valuable lessons, and a deep exploration of how our relationships with food and exercise are shaped from childhood… and what we can do about it. This episode is an inspiring reminder that our journeys are ever-evolving and that embracing the basics with consistency can lead to profound changes both physically and mentally.

"Every day you decide to go in and do something hard is another day where you're proving to yourself that you can handle something hard."

- Iris Deadlifts

“If people could understand that it always comes back to their choices and their personal responsibility in any situation, they would be amazed at the progress they can make."

- Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Reflecting on the impact of “good vs. bad” food language in childhood
• The lasting impact of restrictive diets on body image and mental health
• The importance of lifting weights for both physical strength and mental resilience
• How shifting her mindset from aesthetics to health has transformed Iris’s life
• The power of consistent movement in improving both body and mind
• Why curating your feed matters - the importance of surrounding yourself with evidence-based, positive voices on social media
• Iris’s breakthrough moment: letting go of strict deadlines and embracing a sustainable approach
• Recognizing that control doesn't mean rigidity, but rather, understanding your choices and taking responsibility in a compassionate way

Connect with Us:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram
• Episode: Q&A: Weight Loss Plateaus, Bulking, & An "Ideal" Week of Workouts

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Matt Van Der Laar joins us for a deep conversation on the topics of obesity, processed foods, and the shame-driven messaging often found on social media. We explore how fear-mongering and oversimplified comparisons—like equating processed foods to smoking cigarettes—overlook deeper issues such as emotional regulation, mental health, and societal factors that contribute to obesity.

We share our frustration with harmful narratives that ignore the true root causes of obesity, and we highlight the roles of empathy, proper education, support systems, and even GLP-1s in making lasting, meaningful changes. We also discuss how parenting plays a pivotal role in building healthy relationships with food and movement, emphasizing that the obesity conversation must move beyond shaming and judgment to focus on support, mental health, and practical solutions for both children and adults.

“It's almost never the food. It's the way we're using food to cope with everything that we have going on in our lives.”

- Matt Van Der Laar

“If you’re only taking these drugs, but you’re not addressing the mental and emotional side of things, then it’s just another fad diet for you.”

- Matt Van Der Laar

This week on Here’s the Deal:

• The harmful comparison of processed foods to smoking and how it perpetuates fear and shame
• How obesity and being overweight is more about emotional regulation, coping mechanisms, and access and affordability than just food and “laziness”
• The role of GLP-1 medications for those who need them, and the stigmatization that surrounds their use
• Why movement, not just diet, is crucial for combating obesity in adults and children
• The importance of empathy and understanding people’s unique struggles with food and health
• The significance of community involvement, such as community gardens, in helping children and families access healthier foods
• How parents can help their children develop a healthy relationship with all foods, including highly processed ones
• How parents can help their kids develop a healthy love of movement

Connect with Matt Van Der Laar:

• Matt on Mindful Eating (podcast episode with Brooke)
• Matt Van Der Laar on Instagram
• Matt Van Der Laar on Facebook
• Fit Fat Training
• Cut the Crap with Beth and Matt Podcast

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we chat about some of the most common misconceptions floating around the health and fitness world.

Does muscle really weigh more than fat? Is eating fruit just the same as eating plain sugar or highly processed food? Should everyone be taking creatine? How important is protein beyond muscle building? Can you really only digest 35 grams of protein at a time? Should you rely on collagen supplements for better hair, skin, and nails, or is a varied diet a more effective solution?

We address all of these, and more, in this episode, which is a must-listen for anyone looking to soften the overwhelming amount of noise in the health, fitness, and fat loss space.

“The human body is resilient and amazing. And if we treat it well, it will treat us well..”

- Iris Deadlifts

“You do not have to buy something extra to add to your diet. Just start with your food.”

- Meri

“With supplements, you have really no idea what you are ingesting.”

- Amy Rudolph

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Does muscle really weigh more than fat?
• Is eating fruit just the same as eating plain sugar or highly processed food?
• Is the fear of fruit because of its sugar content justified, or are you missing out on its vital nutrients?
• Who should or should not be taking creatine?
• Can the body only handle 35 grams of protein at a time?
• How important is protein beyond muscle building?
• Should you rely on collagen supplements for better hair, skin, and nails, or is a varied diet a more effective solution?

Resources Mentioned:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram
• Episode: Organic Food Myths, How to Like Veggies, & Big Picture Dieting with EC Synkowski
• Episode: Advocating for Yourself in Midlife with Barbie Boules, The Cognition Dietitian
• Episode: Sugar Addiction, Getting Bulky, & Genetics
• Episode: Flexible Dieting and Debunking Oatmeal Myths with Alan Aragon

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Team BFF Coach Peggie Larsen joins us again to dive into the challenges and mindset shifts that come with fitness, weight loss, and body image, especially for women navigating midlife and beyond. Peggie shares her personal journey of achieving a lean physique, only to realize it wasn’t sustainable for her health or happiness. Now, she focuses on feeling strong, healthy, and confident, debunking societal pressures that push women to chase unattainable ideals.

The conversation also touches on the importance of finding balance, learning to listen to your body, and letting go of the numbers on the scale. We explore how movement, nutrition, and mental well-being go hand-in-hand, highlighting the critical need to trust the process and embrace your own unique fitness journey.

And so much more…

“It’s not worth it to feel like shit just to be lean. I’d rather be strong, sleep well, and have a healthy relationship with food.”

- Peggie Larsen

“Quit looking back and just be the best you can be now. Keep moving forward.”

- Peggie Larsen

This week on Here’s the Deal:

• Peggie shares her experience of gaining some weight back and feeling better overall.
• How prioritizing sleep, health, and balance over appearance can lead to more sustainable results
• Unrealistic societal expectations often create pressure, especially for women post-pregnancy
• Significant changes require patience and time, with a long-term approach being essential
• How incorporating enjoyable activities into your routine can help maintain consistency
• Avoid comparing your journey to others or to past versions of yourself
• Why it’s important to embrace the mental and emotional aspects of your fitness journey

Connect with Coach Peggie Larsen:

• Coach Peggie Larsen on Instagram
• Coach Peggie Larsen, Team BFF
• Coach Peggie Larsen’s Blog, Live Your Life with Purpose

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we dive deep into the realities of fitness expectations, dismantling the idea that in training, "more is always better." We share insights on training frequency, and explain that even one to two days of intentional strength training per week can yield incredible health benefits. The conversation expands into how listeners can adapt workouts to their individual lives and goals, reminding them that doing what’s doable trumps chasing the so-called “optimal” routines often promoted on social media.

We chat about the concept of "training age" and how workout routines evolve as experience and goals shift. We also discuss taking time off the gym, and the common fears surrounding that. What if you have to turn down the gym during a busy season? What if you’re forced to be sedentary due to an injury or surgery? How fast does muscle and strength loss happen?

“If you replace 'optimal' with 'doable,' you'll find a lot more success.”

- Meri

“You are far more capable than you think you are—stay on the path even when life is hectic.”

- Amy Rudolph

“You know what's really bad for your health overall? Stressing about everything. It's awful for your gut, your brain, your sleep.”

- Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• How many strength training days a week are enough for general health?
• What is “training age?”
• Optimal vs Doable
• Stop phoning it in at the gym just to check a box—focus on quality workouts.
• What happens when you have to take some time off strength training?
• How fast does muscle and strength loss happen?
• What if you’re forced to be sedentary due to an injury or surgery?
• How social media can skew perceptions of what’s necessary for progress—focus on your goals.

Resources Mentioned:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram
• Episode: Q&A: Weight Loss Plateaus, Bulking, & An "Ideal" Week of Workouts

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Coach Brandy Schroeder from Team BFF joins us to share her journey from battling weight issues as a tween to becoming a seasoned health and fitness coach. Brandy opens up about struggles she faced, including the mental and physical toll of competitive bodybuilding and her fight to find a healthier relationship with food and her body. Brandy shares the harsh realities behind the seemingly glamorous world of fitness competitions and the importance of focusing on sustainable, long-term health.

"I wasn't happy—it was actually the worst time of my life. Being lean doesn't fix the broken pieces.”

- Coach Brandy Schroeder

“You have to understand that the journey you're on through your fat loss phase applies to your maintenance. It’s not just about losing weight; it’s about learning how to keep it off.”

- Coach Brandy Schroeder

This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:

• Brandy’s commitment to “never diet again”
• The journey from being the “fat kid on the playground” to competitive bodybuilding and how that shaped her and her coaching philosophy
• The dark side of competitive bodybuilding, including the unsustainable nature of extreme dieting
• How Brandy overcame her fear of gaining weight and learned to trust her body
• The importance of maintaining a healthy relationship with food, even when pursuing fitness goals
• Why maintenance is the ultimate goal, not just losing weight
• How genetic makeup plays a role in our body’s ability to change shape
• The mental and emotional struggles that come with body issues and extreme dieting
• The need for honest conversations between coaches and clients about realistic fitness goals.

Connect with Coach B:

• Coach Brandy on Instagram
• Coach Brandy on Team BFF

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we discuss the challenges of maintaining reasonable nutrition when life throws unexpected curveballs. From dealing with family emergencies, quick trips, and navigating traveling for work, we chat all about how to stay on track—or give yourself grace when you can't. With personal real-life scenarios and practical advice, we emphasize the value of practicing maintenance along the way and being honest with yourself about what you can handle during certain periods of time.

We also discuss traveling for work - for some, this is their lifestyle, and with it comes the need for certain guardrails and strategies. We chat about how to maintain healthy habits while traveling for work and the importance of preparation, flexibility, and mindful decision-making when faced with the temptations and obstacles that come with being on the road.

“It's okay to just bring yourself to maintenance for a while and forget about fat loss.”

- Meri

“Practice the pause. Check-in with yourself. Loosen the reins a little bit, but be in control.”

- Amy Rudolph

“There will always be a little bit of resistance...but there are better times than others.”

- Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Strategies for managing nutrition during unexpected life events
• The importance of flexibility in maintaining health goals
• Practical tips for staying on track while dealing with stress
• Understanding when to pause and shift to maintenance mode
• Tips for staying on track with nutrition during work travel
• The importance of setting priorities and aligning actions with goals
• How to plan ahead to avoid common pitfalls while traveling
• The value of being flexible and honest with your approach

Resources Mentioned:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram
• Episode: How to Navigate Summer Chaos Nutrition

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Heather Adams, Strength and Nutrition coach and mom of 6, joins us to share her own fitness journey, from a shy, timid kid who was afraid to try anything new… to playing tackle football and qualifying to run the Boston Marathon and becoming a personal trainer and dedicated coach who is helping women achieve “peaceful striving” in their health, nutrition, and fitness goals.

We chat all about the importance of approaching life with curiosity and kindness instead of frustration and anger. Heather shares powerful insights on the importance of understanding the "why" behind actions, the challenges of breaking old habits, how “constructive discomfort" can lead to significant personal growth, and the persistence in making small, consistent changes can help snowball into huge lifestyle shifts.

"I got brave. That's where all of the magic happens.”

- Heather Adams

“Embrace the power of maybe—maybe this could work, maybe this could be great. You can always make a choice and then make another choice.”

- Heather Adams

This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:

• The impact of her older brother’s wrestling and dieting on Heather’s early views of fitness
• Heather’s journey from being a timid, reclusive child to discovering her athletic side
• How little moments of bravery can help you achieve great things
• The concept of “peaceful striving” and its importance in fitness and personal growth
• The role of curiosity and kindness in personal growth and evolving identities
• The importance of understanding the "why" behind actions and patterns to foster long-term change

Connect with Heather Adams:

• Heather Adams on Instagram
• Training Age Podcast with Val Lusvardi and Heather Adams
• Iris on Training Age Podcast: Telling a New Story

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we dive into the often misunderstood world of calorie tracking and break down why it’s a valuable tool that doesn’t need to be as complicated or intimidating as if often seems. We discuss the common hurdles people face when starting to track their food intake, why some find it to be rather triggering, and offer practical advice on how to simplify the process.

We tackle the emotional and psychological aspects of food tracking, acknowledging that it can be tedious and even overwhelming at first. We emphasize the importance of patience and curiosity in the process, reminding you that tracking is not about perfection but about gaining valuable information that can lead to more informed decisions and better outcomes. We share some personal stories and practical tips to make tracking more approachable and less stressful.

Whether you’re new to tracking or have tried and struggled before, this conversation is packed with insights to help you build awareness around your eating habits and move closer to your health goals.

“Tracking can be so liberating if you let it be.”

- Iris Deadlifts

“If you're heading into tracking with the idea of ‘I don't wanna do this. This is gonna suck. I hate this. I hate it. I'm gonna hate every minute of it…’ you’re right about all of it.”

- Meri

"It still existed in your body even though it didn't exist on paper or in the app."

- Amy Rudolph

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why tracking food is so valuable for building awareness and adjusting dietary patterns
• Do you have to track macros or calories? What’s the difference?
• What if tracking is triggering?
• Who shouldn’t track calories?
• How to take breaks from tracking, especially during vacations or special occasions
• How to build yourself up to calorie tracking if you’ve never done it before
• How pre-tracking meals or tracking as you go can make the process easier and less overwhelming

Connect with Iris, Meri, and Amy:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram
• Q&A Episode: Mindful Eating & Serving Sizes, Building Muscle with Bodyweight Exercises
• Episode: Put Your Nutrition and Fitness on Autopilot: Food Prep, NEAT, and Gym

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Candace Smith, Women’s Strength and Nutrition coach, joins us to share her own relatable fitness journey, and to discuss how shifting from exclusively cardio based activities and fitness classes to intentional strength training will transform your fitness routine and body, and give you long-lasting results. Candace emphasizes the importance of mindset, nutrition, and intelligent training techniques to help women achieve their goals, and emphasizes the importance of performance goals, explaining why heavy lifting and proper nutrition, including fruit and carbs, are essential for achieving the toned look many women desire.

With a focus on debunking myths and empowering women, this episode is packed with actionable insights and motivation to help you reach your fitness and physique goals.

"Tone is muscle. You can't have one without the other.”

- Candace Smith, Beauty of Strength

“If you train like you mean it and pursue performance goals, it becomes less boring. Let your lifting be lifting and find your entertainment outside the gym.”

- Candace Smith, Beauty of Strength

This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:

• What it actually means to be “toned.”
• Why transitioning from cardio to strength training is essential for achieving a toned physique.
• Misconceptions about carbs and muscle gain hinder women’s fitness progress.
• Why carbs and balanced nutrition are crucial for building muscle and overall health.
• Why group fitness classes may not provide the necessary stimulus for muscle growth.
• The importance of lifting heavier weights and structured, intentional programming for results.
• The benefits of having performance goals.
• How to blend structured workouts with enjoyable activities for a balanced fitness routine.

Connect with Candace R Smith, Beauty of Strength:

• Candace, Beauty of Strength on Instagram
• candacersmith.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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we answer more listener questions!

We discuss proper footwear for weight training and the importance of taking rest and recovery days even though many fear them. We explore the effectiveness of body weight exercises in building strength muscle, especially after menopause, and touch on the concept of progressive overload and how it's not just about adding more weight, but also about improving technique and controlling the load, and debunk the myth that menopause requires a completely different approach to fitness and nutrition.

We also have a conversation about the intricacies of serving sizes and how to determine the appropriate amount of food for your needs. We share our personal experiences and insights on how to approach serving sizes mindfully, and discuss the importance of slowing down to listen to your body’s signals, experimenting with portions, and understanding that the suggested serving sizes on packaging are just that—suggestions.

"My digestion has thanked me for slowing down. Not necessarily chewing x amount of times before I swallow, but just not putting another bite in until the first one's done."

- Amy Rudolph

“The search for ‘the best’ is just procrastination.”

- Iris Deadlifts

“Erase the idea that it all needs to change because you've gone into menopause."

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why flat, natural-shaped shoes are best for weight training
• Why rest and recovery days are crucial for muscle growth and preventing overtraining
• How active recovery activities like walking, stretching, and mobility exercises enhance gym performance
• How progressive overload is more than just adding more weight
• The importance and limitations of bodyweight only exercises
• Effective fitness and nutrition strategies do not need to drastically change post-menopause
• How eating slower can help you eat less overall and appreciate your food more

Connect with Iris, Meri, and Amy:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Team BFF Coach Peggie Larsen joins us for a candid conversation about the transformative events that impact our sense of self and body image. Peggie shares her young struggles with dieting and a negative body image, overcoming an eating disorder, and how she transformed these challenges into a passion for helping others achieve their health and fitness goals.

We explore the impact of social media on our self confidence for both women and men, and even discuss a few of our own long-held beliefs that we’ve been systematically challenging over the past few years, and what we have learned from the experience. We discuss the critical role of self-respect in your health and fitness endeavors, and chat about the impact of alcohol overconsumption on your mindset and your goals.

And so much more…

“It just took a lot of time to get through all the bullshit. But coming out on the other end, it's so satisfying and it feels so much better than the other crap.”

- Peggie Larsen

“You might think you don't have willpower but you have permission power.”

- Peggie Larsen

This week on Here’s the Deal:

• Peggie’s journey through her early love for gymnastics and strength, overcoming an eating disorder, and eventually becoming a nutrition and mindset coach, trainer, and spin instructor
• The impact of social media and diet culture on self-image and behavior
• The role of self-respect in achieving lasting change and personal growth
• The concept of "permission power" as a tool for personal empowerment
• How curiosity about limiting beliefs can lead to transformative change
• The pervasive impact of alcohol and the benefits of taking a break to reassess its role in one's life

Connect with Coach Peggie Larsen:

• Coach Peggie Larsen on Instagram
• Coach Peggie Larsen, Team BFF
• Coach Peggie Larsen’s Blog, Live Your Life with Purpose

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we answer listener questions!

We have a candid conversation about whether bulking is necessary for muscle gain or if it can be achieved while in maintenance, discussing the pros and cons of a bulk, and the importance of intentional training. We discuss what constitutes a true “plateau” and how to measure progress beyond just the scale, the importance of consistency, and why it's crucial to redefine or clearly define success in your fitness journey. We also chat about an “ideal week” of workouts and the importance of setting realistic goals based on individual needs and circumstances, rather than striving for a one-size-fits-all "ideal."

"Celebrate your progress in all areas of your life, not just what the scale shows. Success is more than a number."

- Amy Rudolph

"The great irony of a weight loss endeavor is that the less you focus on the weight loss, the more consistent you can actually be, and then the more weight loss you actually see."

- Iris Deadlifts

"We don't live in a 100% ideal world, so focus on what you can do consistently right now."

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• The definition and purpose of “bulking” to build muscle
• Why maintenance might be a better long-term strategy for most people in muscle building
• The role of a coach in guiding through bulking and maintenance phases
• Understanding what a true plateau is
• The importance of consistency and how to evaluate it honestly
• The psychological impact of focusing solely on the scale and how to overcome it
• What an an “ideal week” of workouts might look like

Connect with Iris, Meri, and Amy:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, Emily Lynn Paulson - author and former top-level MLM rep - joins us to discuss the insidious nature of multi-level marketing (MLM) companies. Emily shares her journey from being a top seller to becoming a vocal critic, shedding light on how these organizations exploit individuals’ shame and vulnerabilities, and create unrealistic expectations of success.

We share some of our experiences and insights as a powerful critique that some may find controversial or offensive. We explore how MLM manipulates individuals by promising financial freedom, community, and personal fulfillment, and “free” cars, while often delivering the opposite, steeped in white supremacy and body shaming. As a former high level insider, Emily exposes the reality behind the glossy success stories and highlights the importance of reclaiming one's self-worth and intuition.

This episode is a must-listen for anyone who has been touched by MLM, might be involved in one, or is curious about the true impact of these organizations.

“Everything in an MLM is meant to break down your intuition.”

- Emily Lynn Paulson

“The goal is to get people to sign up as a distributor. In every MLM everywhere, that is the goal. And the products are just the gateway to get you into the business model.”

- Emily Lynn Paulson

This week on Here’s the Deal:

• The problematic structure of MLM: how the "multi-level" aspect inherently sets most participants up for failure
• Emily’s personal journey from an MLM top seller to a critic
• The dangerous impact of MLM on mental health, particularly in the wellness industry
• The false promise of financial freedom and community, and how these are used to lure vulnerable individuals
• The cult-like practices used in MLM, including the use of Steven Hassan’s BiTE model to understand their control tactics
• The reality behind the “free” car programs and other incentives that often lead to financial strain rather than benefit
• The deceptive nature of signing up for MLMs “just for the discount”
• The pervasive body shaming and unrealistic health standards promoted by wellness MLM
• The role of alcohol in MLM culture and how sobriety helped Emily see the reality of her involvement

Connect with Emily Lynn Paulson:

• Highlight Real by Emily Lynn Paulson
• Hey Hun: Sales, Sisterhood, Supremacy, and the Other Lies Behind Multilevel Marketing by Emily Lynn Paulson
• Join the Sober Mom Squad Community

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In this episode, we step into the world of foot health and minimalist footwear with Andy Bryant, a seasoned podiatrist from Melbourne, Australia. Meri shares her personal journey of overcoming crippling foot pain through discovering the benefits of minimalist shoes, and Iris shares her experience with debilitating knee and hip pain in walks and hikes, and how minimalist footwear played a role in moving better.

Throughout the conversation, Andy explains why modern shoes are detrimental to our foot health and how minimalist footwear can help restore natural function and strength, addressing common foot problems and sharing practical advice for transitioning to barefoot-style shoes, and the role of the foot as a natural shock absorber and how modern footwear hinders that, leading to weaker feet and more imbalance. We also discuss running in minimalist shoes: who and why and how?

This episode is packed with valuable insights for anyone interested in improving their foot health, posture, and overall well-being.

“The biggest issue with conventional shoes is that they squish our toes, stopping our feet from moving the way they’re designed to. It’s like putting a blindfold on your feet.”

- Andy Bryant, Podiatrist

“Our feet are designed to be the primary shock absorbers. When we cushion them excessively, the load shifts to our knees and hips, leading to more significant problems.”

- Andy Bryant, Podiatrist

This week on Here’s the Deal:

• Meri’s experience with crippling foot pain to discovering minimalist footwear
• Iris’s experience with debilitating knee and hip pain and how minimalist footwear helped
• Strengthening vs supporting the foot
• The role of the foot as a natural shock absorber
• The detrimental impact of conventional shows on foot health and overall body alignment
• Practical advice for transitioning to minimalist footwear safely
• The importance of natural foot movement and proprioception in maintaining balance and strength

Connect with Andy Bryant, Podiatrist:

• Andy Bryant Podiatrist on Instagram
• The Foot Collective
• Altra Footwear
• Topo Athletic
• Bahé Shoes
• Older Yet Faster: The Secret to Running Fast and Injury Free
• Paul MacKinnon, The Balanced Runner

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 | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we tackle and dissect common fears and misconceptions around chemicals, sugar addiction, strength training for women, and genetics. As always, we aim to clear up some noise from social media and provide grounded and evidence-based perspectives on these hot topics.

We break down the misconception that all chemicals are harmful, highlighting how many essential compounds and modern agricultural advancements, such as GMOs and pesticides, have significantly benefited our food supply, and address the psychological impact of fear-mongering around chemicals and ultra-processed foods.

We also discuss the common female fear around “getting bulky” by lifting weights and the reality behind building muscle and “getting toned.” We explore outdated notions and highlighting the importance of muscle for health, longevity, and confidence.

This episode is a must-listen for anyone looking to begin overcoming food or lifting anxiety and realize their full potential in the kitchen and the gym.

“Don't be anxious and worried about what you eat all the time.”

- Amy Rudolph

"There's no faster way to turn off someone's logical thinking brain than to make them afraid of something."

- Iris Deadlifts

"Kids already have enough to deal with in this world, and their food shouldn't be one of those things.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• The necessity and benefits of chemicals in agriculture, such as pesticides and GMOs
• The dangers of blanket fear-mongering against chemicals and the need for scientific context
• Is sugar actually addictive?
• The role of protein in reducing sugar cravings and stabilizing energy levels.
• The importance of context and dosage in the discussion around sugar and chemicals
• Debunking the myth that lifting weights will make a woman bulky
• Understanding that genetics play a role but are also not a death sentence

Connect with Iris, Meri, and Amy:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today’s episode, we’re joined by Barbie Boules, The Cognition Dietitian. Best known as The Cognition Dietitian, Barbie is a registered dietitian, cognitive wellness specialist, and optimal aging enthusiast, dedicated to helping women prioritize themselves, experience confidence, excellent health, and genuine joy.

Barbie shares her journey into nutrition and her passion for women's cognitive and cardiometabolic health, especially during menopause. She offers practical steps for maintaining metabolic and brain health, the critical role of metabolic health in brain function, especially in preventing diseases like Alzheimer's, highlighting the urgency and importance of taking preventive measures early on and the Four Pillars of cognitive and metabolic health.

Barbie's expertise and compassionate approach provide listeners with actionable advice on how to maintain a healthy and enjoyable lifestyle, manage stress, and build cognitive reserve through lifelong learning and social connections. This episode is a must-listen for anyone interested in optimizing their health through midlife and beyond, with a focus on nutrition, exercise, and overall wellness.

“This is a window of opportunity for us in midlife to lay the foundation for a very happy, healthy sixties, seventies, eighties, and hopefully beyond. Our brain's health rests on our metabolic health. We have to be metabolically healthy for our brain to thrive.”

- Barbie Boules, The Cognition Dietitian

“Stress manifests physically 100% of the time, especially if we're managing stress with food or alcohol.”

- Barbie Boules, The Cognition Dietitian

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Barbie’s journey to becoming The Cognition Dietitian and her focus on women’s health
• What is “metabolic health” and why does it matter, especially in midlife?
• The connection between metabolic health and brain function
• Practical advice on building muscle and maintaining metabolic health
• The Four Pillars of cognitive and metabolic health
• How to effectively self-advocate during doctors appointments
• Recommendations for responsible supplementation and identifying nutrient deficiencies

Connect with Barbie Boules, The Cognition Dietitian (and Resources Mentioned):

• Barbie Boules The Cognition Dietitian on Instagram
• A Guide to Women’s Health: Fifty and Forward, Harvard Health
• The Official MIND Diet by Dr. Martha Clare Morris
• The Brain Health Kitchen: Preventing Alzheimer’s Through Food by Annie Fenn MD
• The Vajenda by Dr. (OB/GYN) Jen Gunter

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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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 chaotic. We walk you through a flexible mindset and a few go-to plans for eating events, parties, vacations, and those unexpected curveballs that summer often throws our way, as well as a “Vacation Re-Entry Plan” into your fitness and nutrition routine.

We discuss planning for those tricky moments when our usual routines are disrupted and how to be proactive rather than reactive with our nutrition. We challenge you to rethink your relationship with summer, discuss how you might lessen some food noise, and explain how “best yeses” can help you remain aligned with your goals during busy, food-heavy times of year.

Tune in and get ready to tackle summer with confidence and clarity, ensuring you enjoy every moment without losing sight of your goals!

“It's easy to stay on track when everything is going smoothly. But it's the tough days where preparation really counts.”

- Amy Rudolph

"Confidence comes from doing something you think is uncomfortable over and over again and realizing it wasn't that bad in the first place."

- Iris Deadlifts

"Your vacation is not the five days leading up to it and the five days after.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• How to develop Plans A, B, and C for life’s curveballs
• What are “best yeses” and how to embrace flexibility
• How a Vacation Re-Entry Plan can help you get back on track with food and exercise
• How to navigate social events and stay on track
• How to give yourself a break and enjoy life without guilt
• 3 actions strategies to avoid floundering during summer chaos

Connect with Iris, Meri, and Amy:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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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.”

- Meri

This 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
• Meri on Instagram
• Amy Rudolph on Instagram

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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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 Nutrition

This 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
• OptimizeMe Nutrition Website

• 800gramchallenge

• OptimizeMe Nutrition 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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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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 Rudolph

This 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
• Meri on Instagram
• Amy Rudolph on Instagram

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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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 foods

We 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 Deadlifts

This 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

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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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 Rudolph

This 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 plan

Connect with us:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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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 Orvidas

This 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 futures

Connect with Dr. Kasey Jo Orvidas:

• Dr. Kasey Jo Orvidas on Instagram
• Dr. Kasey Jo Orvidas Website
• Health Mindset Coaching Certification

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 | Spotify

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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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.”

- Meri

This 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
• Amy’s Story on the Pod
• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram

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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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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!

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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.”

- IrisDeadlifts

This 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 exercise

Resources Mentioned:

• Understand Binge Eating with Chase Smith Episode
• Trigger Foods Podcast Episode
• Self Sabotage: Why & What to Do About It Episode
• IrisDeadlifts on Instagram
• Apply for 1:1 Coaching with Team BFF

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.

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Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram.

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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 health

Connect with Michelle from Macros Fuel Muscles:

• Macros Fuel Muscles Instagram Page

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.

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And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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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.”

- IrisDeadlifts

This 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 maintenance

Resources Mentioned:

• Susan Niebergall Fitness on Instagram
• Confidence is an Inside Job, Outside our Comfort Zone with LiftingLindsay
• Symptoms of a Calorie Deficit Episode
• Brooke Madigan on Instagram
• IrisDeadlifts on Instagram
• IrisDeadlifts illustration of maintenance weight vs end of diet weight
• IrisDeadlifts Reel on maintenance fluctuations

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 us

on Instagram (@getyouabrooke & @irisdeadlifts).

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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 Plan

This 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
• Menopause Diet Plan Book
• Learn About Menopause & Support Your Health Course

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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Today, we talk all about the magic macronutrient, protein! We discuss the importance of a protein-rich diet and its role in habit building, satiety, muscle growth, and “toning.” We talk about a few common reasons people struggle to eat enough protein, and share some simple ways to integrate more protein into your meals.

Since this episode is a replay, you’ll hear us mention Team BFF’s 28 Day challenge from summer of 2023 - which is built to help participants begin building consistent habits and self-confidence. We touch briefly on informed eating and the purpose of tracking calories or macros.

"Take it one step at a time and simplify it for yourself. Get those single ingredient proteins and just amp up the serving size."

- IrisDeadlifts

“It helps regulate your blood sugar, it helps regulate other hormones… it’s so important so you don’t have highs and lows and crashes.”

- Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

• The importance of a protein-rich diet
• The role of protein in satiety, muscle growth, and toning
• Simple ways to integrate more protein into your meals
• The benefits of frontloading protein
• The benefits of dividing your protein goal into separate feedings

Resources Mentioned:

• Brooke Madigan on Instagram
• IrisDeadlifts on Instagram

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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Today’s episode is not for the faint of heart. I share my candid and caffeinated thoughts about the disconnect I often see between words and actions and the complexities of achieving personal goals. This episode will challenge you to acknowledge your own disconnects, and it will offer a firm and compassionate nudge towards alignment, accountability, and the genuine effort required to achieve the things you want to achieve and live an overall less frustrating life.

“If you don’t look inside and work on your mindset, no physical results you ever achieve are going to last. They’re not going to matter. They won’t have any deeper meaning.”

- IrisDeadlifts

“You’re lifestyle is exactly what you’re doing about it.”

- Alan Aragon

This week on Tater Talks: Two Bitches Talk Fitness:

• The crucial role of honesty with yourself in a health and fitness journey
• What is integrity with self?
• How managing expectations can dramatically influence our progress
• How being productive vs being busy can influence our progress
• Practical strategies for adjusting fitness and nutrition efforts to fit your current life situation
• The importance of tracking calories consistently and accurately
• The importance of tracking consistency
• How to track consistency and what to do with that data
• Growth mindset vs fixed mindset

Resources Mentioned:

• Curiosity without Judgement with Amy Rudolph
• Alan Aragon on Seed Oils
• Alan Aragon on Flexible Dieting & Nutrition Myths
• IrisDeadlifts on Instagram
• Apply for 1:1 Coaching with Team BFF

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 | Spotify | GooglePlay | iHeartRadio

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Join IrisDeadlifts on Instagram.

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In today’s episode, Won Dolegowski (@wondwellness) joins me to chat all about the importance of aligning fitness and nutrition with personal goals. We chat about the benefits of and problems with fitness classes like Orange Theory, the idea that lifting weights will make "women bulky,” the benefits of marinating in maintenance, the importance of family support and strategies for dealing with family dynamics and partner support in pursuing personal goals, and more…

Won D, PharmD is a certified nutrition coach and personal trainer has a background in occupational therapy and pharmacology, and applies a functional health approach in her mission to help her clients achieve optimal health, healing, and wellness through sustainable lifestyle and mindset changes.

“You have to lift like you want to get bulky to get the look that women wan - that firm, toned, sleek look, and you build that by building muscle, and you have to lift heavy.”

- Won D

“No one gets to skip the hard part. You don’t get a pass. There will be a period of time where you’re not gonna love the way you look, but that doesn’t mean you need to tear it down.”

- Won D

This week on Tater Talks: Two Bitches Talk Fitness:

• The importance of aligning fitness and nutrition with your personal goals
• The problem with and potential benefits of fitness classes like Orange Theory
• The false idea that lifting weights will make women “bulky”
• The critical role of mindset and language in personal transformation
• The lifestyle of maintenance and the problem with ignoring it
• The undeniable benefits of having family support your goals
• Dealing with negative family dynamics in pursuing personal goals

Connect with Won Dolegowski:

• Won D Wellness Website
• Won D Wellness Instagram

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.

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And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, we discuss how to make consistency easier and offer ideas to help listeners stay on track. We highlight the challenges and responsibilities that come with being in a calorie deficit, and stress the need for integrity and commitment to achieve desired results. We emphasize the individual nature of caloric ranges and the need to find a sustainable approach that suits each person's lifestyle and preferences. We also highlight the significance of adopting a flexible mindset when it comes to food choices, debunking the notion of "good" and "bad" foods and touch on the challenges of eating out and the benefits of mindful eating.

And much more. Tangents abound.

“How privileged are we that we get to go on a diet? Meanwhile there are people who don’t have a choice literally starving in India. This is a huge privilege that we can even worry about this stuff.”

- IrisDeadlifts

“It’s very, very challenging when you’re flying by the seat of your pants and not coming up with a plan. You have to strategize when you’re in a calorie deficit. In order to adhere to it, you have to find out where you’re falling short and how can you fix it.”

- Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

• How cultivating a flexible mindset can help dietary adherence
• The importance of a reasonable calorie range
• The negative effects of rigid categorizations of food
• Easy swaps and modifications to fit favorite foods in a calorie deficit
• The importance of food structure
• Being honest and accurate with tracking to ensure effectiveness

Resources Mentioned:

• Your Body is Not the Enemy: How you Know if You’re in a Calorie Deficit
• Bright Lines and Minimums: How to Manage when Life Hits the Fan
• Practicing Radical Honesty, and Traits of Successful Dieters
• Your Timeline Isn’t Serving You

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 | Spotify | GooglePlay | iHeartRadio

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And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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What makes an exercise effective for hypertrophy? Kelly Mack joins us today to walk us through the criteria needed for an exercise to be effective for building muscle.

We also talk about periodizing strength, conditioning, and hypertrophy mesocycles. We talk about combo exercises (not to be confused with compound exercises) and why they’re not the right choice for getting toned, lifting straps, and rep ranges, how cardio plays a role in building muscle. We talk about comparing ourselves to others we see on social media, the confidence found in lifting heavy things, and the benefits of asking questions and hiring a coach, finances permitting. We talk about balancing having goals with living and enjoying your life.

And much more…

“Focusing on one thing at a

time will get you to where you want to be a lot faster.”

- Kelly Mack

“Fast moving, burning, sweating… isn’t what’s doing it for you.”

- Kelly Mack

This week on Tater Talks: Two Bitches Talk Fitness:

• Is an exercise good for hypertrophy, or is it just trendy and overcomplicated?
• Is it ok to use lifting straps?
• The criteria needed for an exercise to be effective for hypertrophy
• Strength rep ranges vs hypertrophy rep ranges
• How cardio plays a role in building muscle
• Why combo moves aren’t the best go-tos
• The benefits of hiring a coach, if you can afford it
• Having goals and enjoying life at the same time

Find Kelly Mack:

• Kelly Mack (mackfitness305) on Instagram
• IrisDeadlifts on Instagram
• Brooke Madigan on Instagram
• Apply for 1:1 Coaching with Team BFF

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 | Spotify | GooglePlay | iHeartRadio

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Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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Self-Sabotage: a struggle many face but often cannot figure out why they’re doing it or what to do about it. In today’s episode, we talk all about it. This one is a must-listen for anyone looking to break free from the cycle of self-sabotage, and anyone seeking practical advice on navigating through the complex emotions and behaviors that accompany them.

“The nutrition and exercise stuff, when you boil it down, is really simple. People don't like to hear that, but it is actually kinda easy. It's the emotions. It's the things that happen in everyday life that make our emotions go nuts, and then we don't deal with them. We try to numb them. We try to make them go away. And then it becomes a shit show.”

- IrisDeadlifts

“If you don't know why you're doing it, you don't know how it can get better from there. A lot of people feel like they’re not able to control their decisions, when in reality, you can. Once you know better and you choose not to do better, that's where it gets to be a slippery slope.”

- Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

• The underlying reasons for self-sabotage
• The importance of understanding the psychological and physiological mechanisms behind our actions to effectively address self-sabotage
• Parasympathetic and sympathetic nervous systems explained
• Strategies for managing stress and emotions
• The role of the Sympathetic and Parasympathetic nervous systems in our response to stress and decision-making
• The power of pausing and reflecting to make more rational and beneficial choices
• The significance of self-compassion and realistic goal setting

Resources Mentioned:

• Why You’re Not Losing Weight (Podcast Episode)
• The Big Rocks of Health & Fitness (Podcast Episode)
• IrisDeadlifts on Instagram
• Brooke Madigan on Instagram
• Apply for 1:1 Coaching with Team BFF

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 | Spotify | GooglePlay | iHeartRadio

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Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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Dr. Gabrielle Fundaro, PhD is committed to combatting gut health BS, bridging the gap between current scientific research and its practical application, and helping individuals make informed decisions about their health and fitness. She holds a PhD in Human Nutrition, Foods, and Exercise and a BS in Exercise, Sport, and Health Education, as well as a decade of experience in both academia, research, nutrition and lifestyle coaching, speaking, and communicating.

In today’s episode, Dr. Fundaro joins us to explain what we know and don’t know about gut health, and dispel some disinformation that we’ve seen in circulation. We discuss prebiotics and probiotics, food sensitivity tests, bogus gut health marketing and influencing, the link between autoimmune diseases and gut health, if certain foods hurt the gut microbiome, the legitimacy of food sensitivity tests, leaky gut, and how we can support a healthy and functioning gut in everyday life.

“Gut health science is not actually a thing. It’s not a field of research. Gut health is a definition-free term that people can use to mean whatever they want.”

- Dr. Gabrielle Fundaro, VitaminPhD

“You are distracting people from being able to determine what is the root cause.”

- Dr. Gabrielle Fundaro, VitaminPhD

This week on Tater Talks: Two Bitches Talk Fitness:

• What is a “healthy gut” and an “unhealthy gut”
• What we do and don’t know about gut health
• Bogus gut health marketing and influencing
• Autoimmune diseases and gut health
• Are food sensitivity tests legitimate?
• Leaky Gut
• Which foods help or hurt the gut microbiome
• How to support a healthy gut in everyday life

Connect with Dr. Gabrielle Fundaro, PhD:

• Dr. Gabrielle Fundaro, VitaminPhD on Instagram
• No BS Gut Health on Instagram
• The Science of Gut Health: What the Research Really Says About Your Gut Microbiome Ebook by Dr. Gabrielle Fundaro, Jessie Hoffman, and Shannon Beer

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 | Spotify | GooglePlay | iHeartRadio

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And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, we discuss a topic that's been buzzing in online forums and client discussions – the scale and its impact on our emotional health and decision-making. As the second month of the year rolls in, we’re notice a troubling trend: people's heavy reliance on the scale to dictate their emotions and choices.

We shed light on the misconceptions surrounding body composition and body weight, highlighting how different these can be despite sharing the same numerical value on the scale. We walk through a variety of data points needed to get a comprehensive view of your fat loss/weight loss journey. We also share a few actionable tips for staying consistent on the weekend.

“It’s just a tool. It’s just data that you’re making mean a lot more than it actually means.”

- IrisDeadlifts

“Why the fuck are you letting a little box that you set on the ground control your mood.”

- Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

• The scale as an oversimplified tool that doesn't reflect overall progress.
• Body Composition vs. Body Weight: Understanding the difference is crucial for a healthy perspective on fitness.
• Importance of using various methods like clothes fit, progress pictures, and body measurements.
• How the language we use about the scale affects our emotions and decisions.
• Emphasizing the need for consistent behavior and setting achievable goals.
• Some actionable tips for staying consistent on the weekend.

Resources Mentioned:

• Why You’re Not Losing Weight (Podcast Episode)
• IrisDeadlifts on Instagram
• Brooke Madigan on Instagram
• Apply for 1:1 Coaching with Team BFF

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, Nichole Andrews, The Oncology Dietitian known for her expertise in nutrition and cancer, joins me to debunk some myths and provide evidence-based cancer prevention advice. We discuss the misunderstood relationship between sugar consumption and cancer, the impact of lifestyle choices on cancer risk, and the importance of a consistently balanced diet. As we discuss alcohol, sleep, processed meats, and fiber, Nichole is is empathetic, practical, and grounded in the latest scientific research.

“Alcohol is seen as a way to de-stress in society, but it’s really hard on your body and not a healthy way to cope with stress.”

- Nichole Andrews, The Oncology Dietitian

“Sugar is not the enemy.”

- Nichole Andrews, The Oncology Dietitian

This week on Tater Talks: Two Bitches Talk Fitness:

• Discussing the myth that sugar directly feeds and causes cancer
• Discussing the myth that aspartame causes cancer
• The importance of overall healthy decisions rather than fixating on specific foods or food groups
• Increased cancer risks linked to alcohol consumption and processed meat consumption
• The importance of making informed dietary choices based on the evidence base rather than popular opinions or diet culture.

Resources Mentioned:

• The Oncology Dietitian on Instagram
• The Oncology Dietitian Website
• The Oncology Dietitian YouTube
• The Oncology Dietitian Facebook
• The F*ck Cancer Cookbook by Nichole Andrews
• Sugar Does Not Feed Cancer: The Complete Guide to Cancer Prevention Nutrition & Lifestyle by Nichole Andrews

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 | Spotify | GooglePlay | iHeartRadio

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And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, we answer listener questions about nutrition, fitness, and mindset, with our characteristic blend of personal experience, evidence-based expertise, and compassionate advice, while debunking widespread myths along the way… This Q&A sesh ranges from the things we learned last year, the effects of extended fasting on health, plant-based diets and protein intake, to building muscle (specifically the glutes) and gym etiquette for teens. We also discuss the nuances of managing stress and anxiety, and give practical strategies to break the cycle of emotional eating.

“What need do I currently have that I want to fix with food? Because it’s not about the food.”

- IrisDeadlifts

“If you reset your metabolism, you’re in the ground, man. There is no boosting the metabolism. There can be improving metabolism, but it's not a fucking turbo.”

- Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

• The distinction between zero sugar and zero calories in food products
• Creative ways to manage hunger and maintain a balanced diet during fat loss
• The significance of micronutrients and high-volume foods
• Managing expectations, goals, and lifestyle changes
• The truth about boosting your metabolism
• The misleading claims in “Fast Like a Girl” and similar literature
• Plant based challenges in achieving adequate protein in a deficit
• Strategies for building new muscle, particularly in the glutes
• The impact of stress on your relationship with food
• Differentiating between genuine hunger and emotional cravings
• The importance of identifying stress patterns, coping patterns, eating patterns

Resources Mentioned:

• Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski, PhD and Amelia Nagoski, DMA
• IrisDeadlifts on Instagram
• Brooke Madigan on Instagram
• Apply for 1:1 Coaching with Team BFF

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 | Spotify | GooglePlay | iHeartRadio

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Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, Val Lusvardi joins us as we dive into the crucial aspects of fitness and nutrition, emphasizing the importance of dedication, discipline, and the power of habit formation. Val, a mom, wife, coach, and bikini pro athlete, shares her insights on the significance of sticking to her training schedule, and we move beyond training to include the broader scope of self-care, boundary setting, and the mental aspect of maintaining a healthy lifestyle. Prioritize and thrive!

We discuss the importance of time management and boundary setting for a healthy lifestyle, the necessity of habit building for lasting fitness and weight loss results, the empowerment that comes from understanding and practicing moderation, especially with foods previously considered off limits.

And much more…

“If It’s something you want to make a priority of, build a habit around, put it on the calendar and do your best to make it a non-negotiable.”

- Val Lusvardi

“It does require sacrifice. When it comes to habit setting and creating boundaries, oftentimes it’s that sacrifice that makes it hard for people. It’s not as fun, it’s kind of boring. But sometimes that’s what we need to do in order to move forward with our goals.”

- Val Lusvardi

This week on Tater Talks: Two Bitches Talk Fitness:

• The critical importance of scheduling and prioritizing workouts to ensure consistency.
• The importance of time management and boundary setting for a healthy lifestyle.
• Understanding hunger as a normal sensation, even in maintenance phases, and not an immediate cue to eat.
• The significance of mindful eating and enjoying the experience of meals to achieve satisfaction.
• The role of personalized nutrition plans and the flexibility within them to suit individual lifestyles and goals.
• The concept of self-improvement and confidence-building through fitness and nutrition practices.

Resources Mentioned:

• Our First Episode with Val: “Feeling Fluffy & Finding Your People”
• Training Age Podcast with Val Lusvardi & Heather Adams
• Val Lusvardi on Instagram
• Val Lusvardi Website
• Val Lusvardi: Fluffy is a State of Mind

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 | Spotify | GooglePlay | iHeartRadio

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And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, we dive into the essential qualities of being a coachable individual and a great self coach, as well as the dynamics of a successful coach-client relationship. If you’ve invested in a 1:1 coach, you need to listen to this episode. We share experiences from both sides, and explore the fine line between guidance and hand-holding, highlighting the significance of personal accountability and resourcefulness in one’s journey.

“How empowering is that? Versus ‘no, you just have to tell me what to do all the time.’ That doesn’t speak to self confidence or trust.”

- IrisDeadlifts

“You can start with the training wheels and be a little more hands-on in the beginning, but over time, you should feel confidence enough to kick off those training wheels and be able to move forward and ride the bike on your own.”

- Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

• The essential qualities of being coachable
• How to be a great self coach
• What a successful coach-client relationship looks like
• How and why to communicate with your coach
• The power of trial and error
• The importance of being open-minded
• Defensiveness vs. Receptiveness

Resources Mentioned:

• Meal Prep 101
• How to Be a Good Self Coach with Ocean Trail
• IrisDeadlifts on Instagram
• Brooke Madigan on Instagram
• Apply for 1:1 Coaching with Team BFF

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 | Spotify | GooglePlay | iHeartRadio

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Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, nutrition researcher Alan Aragon joins us again, and this time we dive into the complex and often misunderstood world of dietary fats, specifically the controversial topic of seed oils. We specifically address common concerns and arguments around canola oil, olive oil, and the importance of looking beyond isolated nutrients or ingredients and focusing on the overall food matrix and dietary patterns. We speak a bit about how nutrition research and funding actually happens, and some of the common fallacies that come from that knowledge.

“There are very few universals in nutrition and health. There are very few things you can state that are very simple and apply in every scenario.”

- Alan Aragon

“Context and dosage is hard to accept for a lot of people. Our primate brain goes ‘I don’t like shades of gray. I wanna know what’s good. I wanna know what’s bad. I wanna know what to be highly fearful of and what to just stock up on.’”

- Alan Aragon

This week on Tater Talks: Two Bitches Talk Fitness:

• Understanding the history and misconceptions surrounding seed oils, particularly omega-6 fatty acids
• Where the burden of proof lies when making nutrition claims
• Exploring how nutrition research studies are funded and conducted
• The danger of generalizations and the pitfalls of oversimplification and binary thinking
• The role of industry research
• Context and dosage when discussing potentially harmful ingredients

Connect with Alan Aragon:

• Alan Aragon Website
• Alan Aragon on Instagram
• Alan Aragon Research Review



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.

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In this insightful episode of the podcast, we dive deep into the essentials of creating a healthier lifestyle. This conversation is a perfect New Year kickoff, focusing on the 'big rocks' - the foundational elements crucial for sustainable health and wellness, from basic nutrition best practices to providing solid practices to level up your sleep routine. We debunk common myths and providing practical tips. Their approach is holistic, advocating not just for physical well-being but also for mental health and long-term lifestyle changes.

“It’s ok to stand up for yourself. It’s ok to cut people out. You don’t have to come out swinging, but if someone in your life is constantly - every time you see them… there comes a time when you have to put your foot down and say enough is enough.”

- IrisDeadlifts

“This isn’t just deficit eating. This is eating food. This is changing your lifestyle. This is creating good habits so you can maintain the results you get long term.”

- Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

• Short term vs long term solutions
• The benefits of strength training and regular movement for mental health, and long term weight loss maintenance
• Practical ideas to help with hydration
• The role of sleep in helpful decision making, muscle building, mental health, and recovery
• Stress management techniques
• Alcohol’s impact on mental health, stress, and decision making
• The power of social connections and standing up to unsolicited comments

Resources Mentioned:

• Uncomplicate It with Shannon Collins (Episode)
• IrisDeadlifts on Instagram
• Brooke Madigan on Instagram
• Apply for 1:1 Coaching with Team BFF

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.

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Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, Lindsay Parker (LiftingLindsay) joins us to share her journey into health and fitness. We chat about “starting where you are,” pushing outside comfort zone, truly experiencing maintenance, and how so many women are still feeling the negative effects of being in a calorie deficit because they’re scared to eat a little more and find a true, healthy maintenance.

We talk emotional attachment to the scale, why it’s important to choose quality exercises for your goals, how to weed out some of the online BS, and nailing the basics before focusing on the specifics. We talk in depth about building confidence and keeping our power. We talk about important life checks and balances and keeping ourselves grounded while working for our goals, embracing all pieces of ourselves.

“I don’t want to be fine, I want to be amazing! I want to be wonderful! I want to love myself! I want to have confidence. Confidence only comes from pushing your boundaries, experiencing new things, and failing, and being okay failing. But you have to put yourself out there. That’s where confidence and real self-love come together.”

- Lindsay Parker

“As soon as you need people to give you compliments for you to feel good internally, that is a huge red flag that you have given up your power. As soon as you give someone else power to build you up, you also give them the power to take you down in a minute.”

- Lindsay Parker

This week on Tater Talks: Two Bitches Talk Fitness:

• Choosing quality exercises for your goals and why it matters
• How genetics really do play a role in our physique
• The problem with copying everything someone does simply because you like the way they look
• How comparison kills motivation and joy
• The two major parts to physique change
• How confidence is found by pushing outside our comfort zones
• How we give away our power by relying on others for confidence
• Embracing all pieces of ourselves

Where to find Lifting Lindsay:

• Lifting Lindsay on Instagram
• Lifting Lindsay website
• Lifting Lindsay’s More than Fitness Podcast on Apple Podcasts
• Lifting Lindsay’s More than Fitness Podcast on Spotify
• BeStrong Membership

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.

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On this episode, Shannon Collins (The Gym Nurse) joins me for an enriching conversation about a range of topics. Shannon shares her personal story of overcoming health challenges and we bond over similar histories and starting points in fitness, social media, and as coaches. We discuss the oft-overlooked importance of progress pictures and the tendency people have to over-analyze them in an unhelpful way.

We discuss gym culture, fostering a welcoming gym environment, overcoming gym anxiety, developing a healthy relationship with food (and eventually moving away from tracking calories), the influence of parenting on fitness, body image, and eating habits. Shannon shares her wisdom on achieving fitness goals with simplicity instead of focusing on the minute details overblown by the internet.

“It’s those pictures that can carry you through those tough times because the scale is not always gonna give you the answer you want.”

- The Gym Nurse (Shannon Collins)

“You are in control now. You can stop that cycle moving forward with your kids. You don’t have to live out that same path.”

- The Gym Nurse (Shannon Collins)

This week on Tater Talks: Two Bitches Talk Fitness:

· The significance of learning to love the process (and how to do that) and the mental shift required for sustainable health and wellness

· Fitness transformations take time, contradicting expectations of rapid change

· The importance of taking progress photos for tracking real change

· The need to shift from just losing weight to building muscle for long term health and better aging

· Overcoming gym anxiety and introducing children to gym environments

· The language parents use about food and body profoundly affects their children’s perceptions and attitudes towards fitness and nutrition

· Transitioning into intuitive / informed eating requires a deep understanding of one’s nutritional needs and food content

· What maintaining a healthy lifestyle really involves

Connect with The Gym Nurse (Shannon Collins):

· Follow The Gym Nurse (Shannon Collins) on Instagram

· Visit The Gym Nurse (Shannon Collins) website

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.

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In today’s episode, we discuss how a victim mentality is holding you back from reaching your goals and the importance of proactive living over a reactive existence, emphasizing the empowering choice of taking control over our responses to life's challenges.

“You have more power than you give yourself credit for. It’s about as far from empowering as you can possibly get to stay in the victim mindset.”

- IrisDeadlifts

“You’re not capable of making a mindset change if you’re just numbing your feelings.”

- Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

· Victim mindset often feels like a lack of control, but we can always choose our responses.

· Proactive living entails recognizing and controlling what is within our reach.

· Emotional reactions can cloud judgment; focusing on logical solutions is more effective.

· Consistency and patience are vital in overcoming challenges and achieving goals.

· Empowerment comes from acknowledging difficulties while still taking actionable steps forward.

Resources Mentioned:

· IrisDeadlifts on Instagram

· Brooke Madigan on Instagram

· Apply for 1:1 Coaching with Team BFF

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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Matt Van Der Laar is an online strength and nutrition coach who helps lifelong dieters conquer all-or-nothing thinking so they can sustainably lose fat without giving up their favorite foods. Matt joins us today, and shares how a family member’s health emergency brought him into the coaching world.

We chat about what the phrase “diet culture” means to us, exploring the dichotomy between the extremes of diet culture and the "no fat loss" stance, advocating for a balanced, mindful approach to dieting. We talk about using tracking as a tool instead of a lifestyle. We dive deep into the importance of mindful eating, where paying attention to not just what you're eating but how you're eating makes a significant difference. We explore the value of a food journal, a hunger scale, and the benefits of portion personalization. We discuss how to handle food pushers and food police, how to set boundaries with others at food-filled events, and how taking a pause has massive benefits in both eating and life, how to be mindful on the weekends or during vacation.

“Some of the hardest things you’ll ever do in your life is setting boundaries with family members. But if they can’t respect your boundaries, they’re an asshole. You need to be able to stand up for yourself. You need to be your own advocate.”

- Matt Van Der Laar

This week on Tater Talks: Two Bitches Talk Fitness:

· How a family member’s health emergency brought Matt Van Der Laar into coaching

· What does “diet culture” mean to us?

· The dichotomy between the extremes of diet culture and a "no fat loss" stance

· What is mindful eating?

· How to handle food pushers and food police

· How to be mindful at food events

· How taking a pause has massive benefits in eating and life

· Why having some structure is a good thing

· How to handle weekends and vacation

Resources Mentioned:

· Matt Van Der Laar on Instagram

· Matt Van Der Laar on Facebook

· Body and Mind Connection with Matt and Mel

· Cut the Crap with Beth and Matt Podcast

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, we discuss DEXA and InBody scans: Are they worth it? What do they actually tell us? Brooke shares her personal experiences, and we share client experiences, highlighting the emotional toll they can easily take on an individual. We emphasize, as always, the importance of taking a holistic view of one’s fitness and body recomposition journey.

We also discuss the common phrase “listen to your body” and the missing nuance when we see it thrown around on social media and in forums. What does it truly mean to tune in to your body’s signals? We discuss physical vs emotional hunger, and the problem with blanket advice in a world where individual bodies and goals are unique.

“Listening to your body is hard because if you don’t have the awareness of what you’re thinking or feeling or how your body is responding to something… you don’t always want to listen to your body.”

- Brooke Madigan

“We have been fucked over by these expectations of drastic, crazy, fast results. Which don’t last.”

- IrisDeadlifts

This week on Tater Talks: Two Bitches Talk Fitness:

• The original purpose of DEXA scans
• Some flaws in DEXA scan readings
• The emotional impact of relying on such numbers and metrics for validation
• The significance of focusing on tangible progress like sleep, habits, and overall well-being
• The problem with “listen to your body”
• The problem with “eat when you’re hungry”

Resources Mentioned:

• Mindful Eating and Living with Matt Van Der Laar
• Effects of Being in a Prolonged Calorie Deficit (Episode)
• Hunger Scale
• IrisDeadlifts on Instagram
• Brooke Madigan on Instagram
• Apply for 1:1 Coaching with Team BFF

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, Rusty Meier, better known as Coach Frizzle of Fitness, joins us to chat all about the holidays and the stressful things that come with them. We discuss the common frustrations when people they feel they’ve wasted years not making progress, and how our language and our mindsets are 100% in our control. We emphasize, as always, that true transformation is not just about achieving aesthetic targets, but must involve a deeper psychological shift.

We walk through some practical strategies for holiday eating, balancing enjoyment with helpful choices, dealing with family expectations and body comments, and the freedom in making the empowered move rather than succumbing to an all-or-nothing approach.

“It’s literally the thing that holds us back from losing the weight we think we want to lose. There’s such a mental weight we carry with us. Yeah, you want to lose 20 lbs, but you also need to lose the weight you’ve been carrying for the last 20 years.”

- Coach Frizzle, Rusty Meier

“We talk to ourselves like trash and we never progress any further. And it’s a really sucky place to be in because in reality, it is just as easy for you to see yourself as wildly successful and capable and strong and in control as it is for you to see yourself as a giant sucky thing. It’s just as easy. It’s just what you’re choosing.”

- Coach Frizzle, Rusty Meier

This week on Tater Talks: Two Bitches Talk Fitness:

· The necessity of overcoming regrets and focusing on present growth

· The deep impact of guilt, shame, and blame on personal progress

· Where true empowerment comes from

· The importance of overcoming the all-or-nothing mindset during the holidays

· Practical strategies for holiday eating and dealing with body comments

Connect with Coach Frizzle:

· Coach Frizzle on Instagram

· Coach Frizzle on TikTok

· Coach Frizzle on YouTube

· Coach Frizzle on Facebook

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 | Spotify | GooglePlay | iHeartRadio

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Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, nutrition science researcher and educator Alan Aragon joins us to unpack some nutrition noise and misinformation circulating on social media.

We dive into the fear of oats and oatmeal, and explain why it’s both unjust and unfounded, the absurdity of demonizing such foods, misconceptions about the dangers of glyphosate in normal food consumption, and the importance of embracing a gray-scale view of nutrition and health. We touch on The Dirty Dozen, what Flexible Dieting really means and how it’s confused, and we discuss in depth how much protein can the body actually use and digest.

“You really do have to consume an unrealistic amount in order to breach these upper safe thresholds that are established by various health and regulatory agencies. People are blowing things out of proportion in their minds.”

- Alan Aragon

“Food technology is not always this bad thing that takes whole, unrefined foods and transforms them into this food-like ultra-processed refined substance that negatively impacts health and body composition.”

- Alan Aragon

This week on Tater Talks: Two Bitches Talk Fitness:

· Why the fear of oatmeal is unfounded

· The hyperbole of demonizing foods like oats and spinach

· The questionable nature of the yearly Dirty Dozen

· Is glyphosate unsafe?

· What is flexible dieting?

· How food tracking and awareness can serve as tools for nutritional autonomy

· How flexible dieting is not synonymous with macro counting or calorie tracking

· How much protein can the body use and digest?

· Are protein powders okay to consume?

Connect with Alan Aragon:

· Alan Aragon Website

· Alan Aragon on Instagram

· Alan Aragon Research Review

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, we talk about trigger foods and how to deal with them. We dive into the emotional complexities surrounding the labels people put on food and themselves, especially in the run up to the holiday season, which lead to a toxic mindset and obstruct their journey to health and fitness. We discuss the pitfalls of using food as a coping mechanism around the holidays, the importance of the language we use about food and ourselves, the dangers of “trigger food” and “cheat day” terminology, and shame and negative self-talk after indulging.

What if you have no self-control around certain foods? What if you have one and just can’t stop? What if you can’t stop thinking about the candy in the pantry? We walk through actionable steps to practice combatting all of these.

“You’re giving food way too much fucking power.”

- Brooke Madigan

“People put these labels on themselves because they think it’ll help them avoid the things they think they have to avoid. And it just creates a shame spiral.”

- IrisDeadlifts

This week on Tater Talks: Two Bitches Talk Fitness:

· “When I start, I just can’t stop.”

· “I have no self-control around this food.”

· The dangers of food as a coping mechanism

· The importance of the language we choose to use about food

· The dangers of terms like “trigger food” and “cheat day”

· How to combat overconsumption, shame, and negative self-talk

Resources Mentioned:

· IrisDeadlifts on Instagram

· Brooke Madigan on Instagram

· Apply for 1:1 Coaching with Team BFF

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, physio and running coach Dr. Marie Whitt joins us to talk about how you can efficiently and effectively balance running and strength training without compromising health and succumbing to burnout or fatigue. We discuss concurrent training, perceived readiness, the optimal time between running and a lifting session, and tailoring strength training to support running performance.

Dr. Marie Whitt’s FREE strength guide for runners: HERE

“You can only train as hard as you recover.”

- Dr. Marie Whitt

“You have to have the guts to actually, truthfully, honestly check in with yourself and be transparent with yourself.”

- Dr. Marie Whitt

This week on Tater Talks: Two Bitches Talk Fitness:

· The pitfall of an “all or nothing” mentality in running

· How to effectively balance running and strength training

· The optimal gap between training sessions

· What is concurrent training and how to execute

· Perceived vs actual physical readiness

· How strength training can support running

Connect with Dr. Marie Whitt:

· Dr. Whitt Fit on Instagram

· Dr. Whitt Fit Dare to Train Differently Blog

· Dare to Train Differently Strength Guide

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, we talk about why you’re not losing weight, despite your efforts to be in a calorie deficit. We discuss TDEE calculators and the problem with using them blindly, mindfulness on the weekends, mindfulness when tracking, untracked meals and restaurant eating during a calorie deficit. We cover many sneaky ways we can unintentionally eat more calories than intended, and the big problem with adding in calories burned from exercise.

“If you want to be the best version of yourself, you have to do what the best version of yourself does.”

- Brooke Madigan

“It’s true that one meal or one day will never make or break anything. But you can undo all the hard work you’ve done during the week on the weekend if you’re not paying attention.”

- IrisDeadlifts

This week on Tater Talks: Two Bitches Talk Fitness:

· Misconceptions about TDEE calculators and caloric needs

· Mindfulness on the weekends and when tracking

· Untracked meals during a calorie deficit

· Restaurant food during a calorie deficit

· Sneaky ways we unintentionally eat more calories than intended

· The problems with inaccurate tracking

· The problem with adding back calories burned from exercise

Resources Mentioned:

· IrisDeadlifts on Instagram

· Brooke Madigan on Instagram

· Apply for 1:1 Coaching with Team BFF

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, Ryan Kassim, friend and Health & Fitness Coach, joins us to talk about the conflicting emotions of not caring about health and fitness in the face of life’s challenges, while also recognizing the importance of these very aspects as coaches and humans.

We dive deep into mental well-being and finding a balance between fitness goals and living in the moment. We talk about how controlling our reactions and focusing on what is within our power is crucial for mental health, especially when external factors are completely out of your control, and how understanding what truly matters can help us prioritize our energy and focus.

We also talk about how what we want isn’t always what we need, and what to do about it.

“People are always like ‘nutrition is 80% and workouts are 20%... but it’s really like 95% behavioral change and 5% nutrition and workouts.”

- Ryan Kassim

“I’m not trying to invalidate anybody's goals because they are important and they can teach you so much about yourself and about the world and about life… But at the same time, it’s a ‘Kim, there are people dying’ moment.”

- IrisDeadlifts

This week on Tater Talks: Two Bitches Talk Fitness:

· How understanding what truly matters can help us prioritize our energy and focus

· How controlling our reactions and focusing on what is within our power is crucial for mental health, especially when external factors are out of your control

· The power of allowing oneself to truly feel emotions, rather than suppressing or over-analyzing them

Connect with Ryan Kassim:

· Ryan Kassim on Instagram

· Ryan Kassim on TikTok

· These Little Moments Podcast with Ryan Kassim

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, we talk about feeling discouraged and how to reshape and reframe our thoughts to keep the needle moving in the direction of our goals. We discuss how to not let our setbacks define us, and lay out some practical advice for those discouraged with calorie tracking or exercise.

“When it comes to being discouraged or feeling like you’ve failed, there’s one thing that I love to hone in on… that it’s not failure, it’s feedback.”

- Brooke Madigan

“My workout today is one of 50,000 workouts I’m gonna do in my life. It’s fine. It’s annoying in the moment, but at the same time, zoom out. Ultimately, it’s just a drop in the ocean.’”

- IrisDeadlifts

This week on Tater Talks: Two Bitches Talk Fitness:

· The nonlinear nature of fitness

· The difference between feedback and failure

· The importance of reframing and looking at the bigger picture

· Practical advice for those discouraged with calorie tracking

· Practical advice for those discouraged with exercise

· The importance of planning and being resourceful

Resources Mentioned:

· Brooke Madigan on Instagram

· IrisDeadlifts on Instagram

· Apply for 1:1 Coaching with Team BFF

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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On today’s episode, our friend and mentor Jordan Syatt joins us to talk about the profound impact parenthood has on fitness, health, priorities, and long-term goals. Jordan shares his personal evolution from prioritizing powerlifting to focusing on health and longevity, and we discuss the importance of setting an example and a strong foundation of movement and athleticism for our children - not just in words, but in action. We dive deep into how our choices as parents significantly influence the health choices our children make, and the importance of setting boundaries with our children.

“I want her to have fun with it. I want her to see me laughing and enjoying it and not taking it so seriously. We do this because it makes us feel good. We don’t do this because we need to punish ourselves for what we ate or punish ourselves for this inherent guilt or shame that we have.”

- Jordan Syatt

This week on Tater Talks: Two Bitches Talk Fitness:

· The importance of children witnessing their parents’ fitness routines and understanding the importance of health

· The emphasis on health and capability over aesthetics in the fitness industry

· The beauty of watching different age groups engage in quality exercises

· The role of leading by example in influencing children’s dietary habits

· The impact of structured environments and how they shape healthy habits

Connect with Jordan Syatt:

· Jordan Syatt Instagram

· Jordan Syatt Inner Circle

· Jordan Syatt YouTube

· Jordan Syatt Big Mac Challenge

· Jordan Syatt TEDx Talk

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 | Spotify | GooglePlay | iHeartRadio

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Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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This week, we’re answering listener questions!

“I stopped drinking because it was becoming a problem. I started using alcohol to mask what I was feeling that I didn’t want to come to light.”

- Brooke Madigan

“With a new diagnosis of anything, a lot of emotions come up that you need to deal with because your life is different now. You can’t deny that. Things about your life need to change that you have no control over. That’s really hard.”

- IrisDeadlifts

This week on Tater Talks: Two Bitches Talk Fitness:

· The ideal length of a calorie deficit

· Avoiding disordered eating as a diabetic

· Handling exercise and nutrition during PMS

· Collagen vs whey for protein needs

· Working out when sore

· Mentally getting through an injury

· Bulk phase / Muscle Building phase vs. Body Recomp

· Taking a pause from specific goals

· Giving unsolicited gym advice

· Why we don’t drink alcohol anymore

Resources Mentioned:

· Side Effects of a Prolonged Calorie Deficit (Podcast Episode)

· Your Timelines Are Not Serving You (Podcast Episode)

· Brooke Madigan on Instagram

· IrisDeadlifts on Instagram

· Apply for 1:1 coaching with Team BFF

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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Friend and HBIC Beth Wilkas Feraco joins me on the show today to conduct a thought experiment and speak about fostering a healthy relationship with food and body in our kids. We discuss how taking pride in our cooking and our food adds a layer of joy and confidence in life, and we talk about how important it is to lead by example. We talk about how empowering strength training can be for kids, and how important it is to get them involved in the kitchen, exercise, and caring for themselves.

“If all you’re giving yourself is scraps, that can’t feel good. You can ride the wave of giving everything to everyone until you’re just done. You’re burnt out. And then you have this idea that you can’t do it and that you’re just not worth it.”

- IrisDeadlifts

“People want to do things so quickly because our lives are so busy, but you actually need to slow down and take the time so you can decompress.”

- Beth Wilkas Feraco

This week on Tater Talks: Two Bitches Talk Fitness:

· In Instagram poll’s revelation of why people so often use paper plates

· The psychology of “disposability”

· The significance of self-care and self-worth and our beliefs surrounding them

· Taking pride in our food

· How not taking time and effort for yourself is a problem

· How leading by example is crucial for instilling healthy habits in our kids

· How empowering strength training can be for kids

· The importance of getting kids involved in the kitchen and in the gym

Connect with Beth Feraco:

· Beth Wilkas Feraco on Instagram

· Beth Feraco Fitness Website

· Cut the Crap with Beth and Matt Podcast

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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On today’s episode, we discuss the importance of practicing radical honesty with ourselves, the lightbulb moments and mental shifts that we all have versus the practical application of those mindset shifts. We also touch on why it can be incredibly damaging to compare yourself to others… ever, but especially when you don’t know the full story.

“If you’re killing yourself over your goals, you’re doing it wrong. Let’s be more efficient with our time and our energy.”

• Brooke Madigan

“There’s a time to be dialed in, on point, weighing, tracking, measuring, all the things that are going to get you to a very specific goal. And then there’s another time like a vacation where you can loosen up a little bit, AND that doesn’t mean that everything has to go out the window.”

• IrisDeadlifts

This week on Tater Talks: Two Bitches Talk Fitness:

· The difference between restraint and restriction

· Bright lines when life is not the norm

· The importance of “I can’t: vs “I can” thinking

· Realistic expectations when life is not the norm

· The traits successful dieters exhibit

· Realistic expectations when comparing yourself to a certain demographic

Resources Mentioned:

· IrisDeadlifts on Instagram

· Brooke Madigan on Instagram

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.

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Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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Aram Grigorian joins me on the show today to dive into the importance of setting boundaries, establishing routines, and understanding the difference between short term fitness goals and sustainable life changes. We discuss the perennial myth that lifting automatically makes a person bulky, and truth that there is no one-size-fits-all approach to fitness.

Aram chats candidly about why he initially dove into fitness as an insecure kid who was also an immigrant from another country, and sheds light on the underlying mental struggles many face in the world of body aesthetics. He emphasizes the importance of self-awareness and finding true empowerment by stepping outside your comfort zone.

“We're not asking you to move mountains here, but just make a fucking decision and be firm in that decision. Draw a line in the sand around yourself and the noise and the garbage.”

- Aram Grigorian (4weeks2thebeach)

“Most of these people in aesthetic sports lean into the sport to escape their mental bullshit. They never actually learned to resolve the mental issues that are underneath.”

- Aram Grigorian (4weeks2thebeach)

This week on Tater Talks: Two Bitches Talk Fitness:

· The significance of boundaries and structure in achieving life goals

· The reality check of achieving fitness goals vs maintaining them in the long run

· Comparing oneself with the right people to set realistic goals

· The empowering nature of knowing how to make health-forward choices, even in challenging social situations

· How facing fears and challenging oneself provides a sense of accomplishment and personal growth

· Teaching the next generation the value of self-worth, physical activities, and proper nutrition

Resources Mentioned:

· 4weeks2thebeach on Instagram

· The Real Coaches Summit in Las Vegas (2024)

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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Today on the podcast, we tell our stories, how it started and how it’s going. We walk through our first fitness memories and journey through our winding histories of fad dieting and exercise.

We had vastly different upbringings, but they hugely influenced how we handled food and fitness in our young adult lives, and it’s been an interesting experience to dismantle... hiding, hoarding, food insecurity, scarcity, etc…

“It scared me, but I started learning more, and I just absolutely fell in love with it. How it made me feel, how strong I was getting… just the way I noticed I was carrying myself in life more confidently.”

- IrisDeadlifts

“I have an incredibly good relationship with food after years of detriment… I have really developed that “all foods fit” mindset, but the thing I struggled with in the beginning was ‘what does moderation actually look like?’”

- Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

· Our health and fitness journeys

· Our rocky history with yo-yo dieting and disordered habits

· How all diets DO actually work… to a point

· Some fun goals we have

Resources Mentioned:

· Brooke Madigan on Instagram

· IrisDeadlifts on Instagram

· Team BFF on Instagram

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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Today, Amy Rudolph joins us on the podcast! Amy is an oncology physical therapist and online strength and nutrition coach with Team BFF. She leverages her knowledge and personal experience to guide clients toward their fitness goals, empowering them and emphasizing the importance of sustainable habits over deadline-driven weight loss.

Amy shares the breakthrough moments in her fitness journey, and we discuss overcoming self-judgement, embracing curiosity, and maintaining a healthy balance between physical fitness and mental wellness. We talk about how to find the balance between maintaining a healthy lifestyle and savoring life’s indulgences and fostering or maintaining a sense of community. We emphasize the importance of maintaining life’s rituals and routines while also making small compromises that pave the way for achieving our goals, and reframing the process as an evolution, not a strict program.

“With age comes wisdom, and as I’m getting older, I want to be healthy. I want to be around to do all the things I want to do like hike and run and lift weights for as long as I want to. Let alone getting up and down off the floor or the toilet without pain and suffering.”

• Amy Rudolph

“A lot of success happens in the gray. It doesn’t have to be black and white. That’s usually where we struggle and stumble.”

• Amy Rudolph

This week on Tater Talks: Two Bitches Talk Fitness:

· The importance of eliminating deadlines in fitness and health

· The importance of self-accountability

· Curiosity without judgement

· Understanding simple vs. easy

· Maintaining social routines and rituals while working on fitness goals

· The importance of planning ahead and visualizing your day

· Restriction vs. Restraint

· The importance of self-compassion in health and fitness

· The reality of occasional low motivation or feeling “blah”

· The power of language in shaping our self-perception

· The importance of adapting our approach based on personal circumstance

Resources Mentioned:

· Amy Rudolph on Instagram

· Beth Feraco’s Team BFF

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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Today on the show, we talk about how to handle fitness and nutrition when you get sick. We share our personal experiences, and discuss giving ourselves grace when we’re under the weather.

We especially focus on your return to fitness after an illness, and the importance of easing yourself back in and removing your emotions from your workouts and nutrition. We offer actionable steps to make your nutrition super easy, and how to get the ball rolling when you start to feel better.

“Nothing good comes from a place of disrespect. Establish why you’re doing this and head into it from a place of respect for yourself, respect for your body, respect for your mind.”

• IrisDeadlifts

“If you go in balls to the wall trying to hit it hard on the first day back, you can actually prolong being sick or get yourself sick again because you’re putting too much stress on your immune system.”

• Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

· Understanding the difference between low motivation and being sick

· The importance of giving yourself grace when you’re under the weather

· The importance of easing back in when you start to feel better

· The importance of removing emotions from workouts after an illness

· Actionable steps to make nutrition easier as you start to feel better

· The importance of self-respect and remembering your personal “why”

Resources Mentioned:

· Your Timeline Isn’t Serving You (Episode)

· Are Your Goals Empowering or Oppressive? (Episode)

· Brooke Madigan on Instagram

· IrisDeadlifts on Instagram

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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Michelle Raines is a certified breath guide who empowers others to harness the power of breath, helping to instill a profound sense of inner peace, tranquility, and self-confidence, enabling them to manage anxiety and lead more fulfilling, joyful lives, one breath at a time.

Michelle joins us today to share her personal journey to breathwork, what it means to “drop into the body,” the physical and mental benefits of breathwork, and how breathwork can help us explore new or avoided feelings within us and enables us to “just be” in a constantly hustling world. We discuss the transformative power of sitting with discomfort, and the significance of showing up. We discuss how emotional balance and regulation plays a pivotal role in health and fitness, how emotional eating often hides deeper issues that need addressing. We talk about how healing is work - it doesn’t just happen - and how allowing the space to feel and express our emotions freely is crucial for our overall wellbeing.

"We can search our entire lives trying to externally fix an internal problem.”

• Michelle Raines

“I give them full permission. Stay in it. Be in it. You are so safe.”

• Michelle Raines

This week on Tater Talks: Two Bitches Talk Fitness:

· Michelle’s personal journey to experiencing and guiding breathwork

· How confronting internal pain can lead to true and lasting external changes

· The transformative power of sitting with discomfort

· The physical and mental benefits of breathwork

· How breathwork can help to quiet the mind and enhance self-awareness

· What it means to “drop into the body”

· How internal emotions manifest externally

· How emotional balance and regulation plays a pivotal role in health and fitness

· Why allowing the space to feel and express our emotions freely is crucial for our overall wellbeing

Resources Mentioned:

· Michelle Raines (thebreathwithinyou) on Instagram

· Michelle Raines (thebreathwithinyou) Website

· Michelle Raines on The Chasing Health Podcast

· The Key Nutrition Podcast with Brad Jensen and Michelle Raines

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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Today on the podcast, we dissect three big scams we consistently see in the fitness industry. We talk about gender-specific supplements and the exploitation of women in the fitness industry, slimy marketing tactics, and BCAAs. We discuss “fat burning” versus “losing fat” and why distinguishing between the two matters. We talk about fat burning pills, fat burning workouts, and devices that tell you whether or not you’re burning fat. And, talk in depth about continuous glucose monitors, the role of insulin in the body, and the fear of insulin in diet culture.

"A lot of supplement companies find an insecurity, poke at it, and market their stuff to fix that insecurity.”

• IrisDeadlifts

“A lot of people don't realize that you’re going to have to change your lifestyle and your habits before you actually start seeing progress.”

• Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

· Three big fitness scams

· The exploitation of women’s insecurities in the fitness industry and slimy marketing tactics

· “Fat burning” vs “losing fat” and why distinguishing between the two matters

· The misuse of continuous glucose monitors in people who are not diabetic

· The role of insulin in the body

· The role of blood sugar in the body

· The fear of insulin in diet culture

Resources Mentioned:

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.

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Today, Susan Niebergall, Chief Executive Unicorn of the Syatt Fitness Inner Circle, joins us on the show!

Susan shares her story from gym rat and yo-yo dieter with Jenny Craig in the 80s and 90s to finding a sustainable, fulfilling path in fitness. We discuss the dangerous and wildly unhelpful fallacies of “it’s just genetics” or “I just don’t have the genetics,” and the phenomenon of “eat more to lose weight.” We chat about the impact of tracking nutritional intake and its importance for weight management, how often we underestimate our daily calorie consumption, and the psychological aspects of self-honesty, and food-related guilt.

We talk about the harmful, overly simplistic view of the scale born from years of misinformation, and we discuss “the whoosh” and the major problems with hyping it up and celebrating it. We take a holistic approach to health and body fat, emphasizing the importance of consistency, acknowledging other health markers, and focusing on overall wellbeing rather than solely being driven by what the scale says.

And more…

"Once you get over the fact that it’s not easy and decide you’re just gonna try anyway… once you get over that hurdle, you’re home free."

• Susan Niebergall

“It’s not bad that you went and overate, that you enjoyed the wedding… it’s one of those things you should do. But it gets clouded when there’s not an awareness of how often it’s happening, and then you’re upset with not seeing the results you want to see.”

• Susan Niebergall

“It’s okay to feel emotion. I don’t like it when the scale goes up… and it’s ok not to like it. But it’s not ok when you let emotions start driving the car, because then you’re screwed.”

• Susan Niebergall

This week on Tater Talks: Two Bitches Talk Fitness:

· Susan’s personal experience with weight loss and yo-yo dieting

· The pivotal moments that triggered Susan’s transformation

· Why it’s never too late to change

· How to “eat more and losing weight”

· The impact of tracking calories and its importance for weight management

· How often we underestimate our calorie intake

· The psychological aspects of self-honesty and food-related guilt

· “The whoosh” and the problem with celebrating it

· Should you weigh daily or less often?

· Confronting emotions and managing them effectively

Resources Mentioned:

· Fit at Any Age: It’s Never Too Late by Susan Niebergall

· Susan Niebergall on Instagram

· Susan Niebergall on YouTube

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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Today, we talk all about the magic macronutrient, protein. We discuss the importance of a protein-rich diet and its role in habit building, satiety, muscle growth, and “toning.” We talk about a few common reasons people struggle to eat enough protein, and share some simple ways to integrate more protein into your meals

We also talk about Team BFF’s 28 Day Shred challenge - ongoing at the time of this recording – which is built to help participants begin building consistent habits and self-confidence. We touch briefly on informed eating and the purpose of tracking calories or macros.

"Take it one step at a time and simplify it for yourself. Get those single ingredient proteins and just amp up the serving size."

• IrisDeadlifts

“It helps regulate your blood sugar, it helps regulate other hormones… it’s so important so you don’t have highs and lows and crashes.”

• Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

· The importance of a protein-rich diet

· The role of protein in satiety, muscle growth, and toning

· Simple ways to integrate more protein into your meals

· The benefits of frontloading protein

· The benefits of dividing your protein goal into separate feedings

Resources Mentioned:

· Brooke Madigan on Instagram

· IrisDeadlifts on Instagram

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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Today, our guest Chase Smith, online personal trainer, nutrition and mindset coach! By addressing the root causes and developing sustainable fat loss plans, he helps others transform their lives just as he transformed his own.

In today’s episode, we dive into the significant differences between overeating, binge eating, and binge eating disorder, shedding light on the confusion and misconceptions that commonly surround these terms. We discuss how the identities of being a “binge eater” or an “overeater” often do more harm than good and reinforce unhealthy patterns and thoughts. We discuss the big 4 reasons binge eating happens, and chat about daily food habits, snacking, conscious eating, some common dietary pitfalls and how they relate to satisfaction and fullness.

We explore the usefulness of canned goods, high volume foods, and their role in a balanced diet, and how ignoring hunger cues can lead to unhelpful eating habits like binge eating. We discuss the connection between food insecurity and emotional eating, debunk one commonly held misconception for those grappling with food insecurity, and talk emotional restriction and it’s effects on our overall wellbeing.

“We need to start connecting those dots. We can’t go back and change what just happened, but we can learn from it. So when it happens again – because a lot of those old behaviors are ingrained, they’re gonna happen a couple times before we get used to it – what can we do next time to prepare for it?”

• Chase Smith

“Stop snacking yourself away all day long and expecting to feel satisfied and full.”

• IrisDeadlifts

“Her aha moment was: just because you have a mindset shift and realize something about yourself doesn’t mean you have super powers and you’re never going to experience it again.”

• Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

· Chase’s story

· The crucial difference between overeating and binge eating

· How labeling yourself as a “binge eater” or an “overeater” does more harm than good

· How our identity is tied to eating behaviors

· How emotions play a significant role in our eating behaviors

· The main 4 reasons for binge eating

· Common dietary pitfalls

· How low-calorie, high-volume foods can distort our understanding of portion sizes

· What is the 80/20 rule

· Understanding the connection between food insecurity and emotional eating

· Emotional restriction and its effects on our overall wellbeing

Resources Mentioned:

· Chase Smith on Instagram

· The Chasing Health Podcast

· It’s Dopamine, Not Sugar… – LiftingLindsay Podcast

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, we talk about the very important difference between being busy and being productive. We talk about the all-too-common habit of overcomplicating diet and workout routines, being sidetracked by the tiny details and constant juggling, utility meals, collecting vs doing, self-punishment when it comes to failure, and perfectionism.

“You know what’s boring? Constantly not getting anywhere because you’re spinning your wheels because you’re overcomplicating shit. It’s boring and frustrating and annoying as hell to not achieve the things you want to achieve.”

• IrisDeadlifts

“People get shiny object syndrome. And as soon as things start working, as soon as things start getting boring, as soon as they’re not seeing progress as quickly as they want to… they immediately switch things up. They immediately change. No, you’ve got to give it time.”

• Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

· The critical difference between being productive and being busy

· The tendency to overcomplicate simple things

· The importance of utility meals

· Being a collector vs being a doer

· Self-punishment when it comes to failure

· The importance of being resourceful

Resources Mentioned:

· Brooke Madigan on Instagram

· IrisDeadlifts on Instagram

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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Ocean Trail (Iris’s 1:1 trainer) is deeply passionate about guiding individuals towards realizing their fitness goals. Known for her unique approach to being 'Sustainably Jacked,' she assists clients in developing a physique they're proud of, while deepening their trust in their fitness journey. Ocean excels at fostering personal growth in her clients and continually holds them accountable, challenging self-limiting beliefs and helping overcome obstacles.

In this episode, Ocean and Iris discuss the significance of self-coaching, acceptance, and embracing discomfort for personal growth in fitness and life. They chat about the role of tracking macros as a tool for informed eating and cultivating a healthy relationship with food. They explore the concept of sustainably jacked, focusing on the importance of balance in fitness and nutrition goals. Ocean shares her journey as a new mom, emphasizing self-compassion and overall well-being in navigating her fitness journey. They discuss the significance of understanding the seasons of life, whether it's postpartum, maintenance, building, or recovery from injuries.

“The best thing I ever did for my food relationship was learning how to track macros and understand the ins and outs of nutrition. And the second best thing I did was stop doing that.”

• Ocean Trail

“Everything is a choice. No one has a gun to your head saying that you have to do these things. You are the driver of your boat.”

• Ocean Trail

“Everybody’s looking for balance all the time, striving for balance. It’s not something you find like a penny on the sidewalk. It’s an active practice to cultivate that in your life.”

• IrisDeadlifts

This week on Tater Talks: Two Bitches Talk Fitness:

· Ocean’s story through collegiate swimming to bodybuilding to becoming a new mom

· Looking like you lift without giving up your life

· Tracking macros as an empowering tool

· Accepting body fluctuations

· Breaking generational patterns

· Honoring the seasons of life

· Embracing failures as learning experiences

· Choosing discomfort for personal growth

· Tools for being a good self-coach

· The sweet spot between grit and grace

Resources Mentioned:

· Ocean Trail on Instagram

· Ocean Trail’s Gaintain Newsletter

· Ocean Trail’s Sustainable Jacked Group Programming

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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In today’s episode, we share insights and practical tips on maintaining adherence in a calorie deficit. Making consistency easier! We stress the importance of consistency and offer ideas to help listeners stay on track. We discuss the importance of meal planning and routine (even on the weekend), we highlight the challenges and responsibilities that come with being in a calorie deficit, and stress the need for integrity and commitment to achieve desired results. We emphasize the individual nature of caloric ranges and the need to find a sustainable approach that suits each person's lifestyle and preferences. We also highlight the significance of adopting a flexible mindset when it comes to food choices, debunking the notion of "good" and "bad" foods and touch on the challenges of eating out and the benefits of mindful eating.

And much more. Tangents abound.

“How privileged are we that we get to go on a diet? Meanwhile there are people who don’t have a choice literally starving in India. This is a huge privilege that we can even worry about this stuff.”

• IrisDeadlifts

“It’s very, very challenging when you’re flying by the seat of your pants and not coming up with a plan. You have to strategize when you’re in a calorie deficit. In order to adhere to it, you have to find out where you’re falling short and how can you fix it.”

• Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

· How cultivating a flexible mindset can help dietary adherence

· The importance of a reasonable calorie range

· The negative effects of rigid categorizations of food

· Easy swaps and modifications to fit favorite foods in a calorie deficit

· The importance of food structure

· Being honest and accurate with tracking to ensure effectiveness

Resources Mentioned:

· Your Body is Not the Enemy: How you Know if You’re in a Calorie Deficit

· Bright Lines and Minimums: How to Manage when Life Hits the Fan

· Practicing Radical Honesty, and Traits of Successful Dieters

· Your Timeline Isn’t Serving You

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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Matt Van Der Laar is an online strength and nutrition coach who helps lifelong dieters conquer all-or-nothing thinking so they can sustainably lose fat without giving up their favorite foods. Matt joins us today, and shares how a family member’s health emergency brought him into the coaching world.

We chat about what the phrase “diet culture” means to us, exploring the dichotomy between the extremes of diet culture and the "no fat loss" stance, advocating for a balanced, mindful approach to dieting. We talk about using tracking as a tool instead of a lifestyle. We dive deep into the importance of mindful eating, where paying attention to not just what you're eating but how you're eating makes a significant difference. We explore the value of a food journal, a hunger scale, and the benefits of portion personalization. We discuss how to handle food pushers and food police, how to set boundaries with others at food-filled events, and how taking a pause has massive benefits in both eating and life, how to be mindful on the weekends or during vacation.

“Some of the hardest things you’ll ever do in your life is setting boundaries with family members. But if they can’t respect your boundaries, they’re an asshole. You need to be able to stand up for yourself. You need to be your own advocate.”

• Matt Van Der Laar

This week on Tater Talks: Two Bitches Talk Fitness:

· How a family member’s health emergency brought Matt Van Der Laar into coaching

· What does “diet culture” mean to us?

· The dichotomy between the extremes of diet culture and a "no fat loss" stance

· What is mindful eating?

· How to handle food pushers and food police

· How to be mindful at food events

· How taking a pause has massive benefits in eating and life

· Why having some structure is a good thing

· How to handle weekends and vacation

Resources Mentioned:

· Matt Van Der Laar on Instagram

· Matt Van Der Laar on Facebook

· Body and Mind Connection with Matt and Mel

· Cut the Crap with Beth and Matt Podcast

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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Fear can be a powerful motivator. Clients often look for a coach because of fear – fear of change, failure, sickness, judgement… but how do we let that fear live AND not let it take control?

In this episode, we delve into the topic of fear and its role in fitness and health journeys. We discuss our own experiences and client experiences with fear, particularly related to weight loss and aging, and we provide practical tips for overcoming fear and taking actionable steps towards achieving health goals.

“A lot of people start because of aesthetic reasons, and with that, maybe fear of acceptance and judgement.”

• IrisDeadlifts

“It’s not just about me anymore. I need to make sure I’m in my top health condition to make sure I can care for my kids.”

• Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

· Fear as a common motivator

· Fear as a powerful motivator

· How to keep fear at a healthy level

· Strategies to address the fear behind your why

· How messy food days can remind us of our why

Resources Mentioned:

· IrisDeadlifts on Instagram

· Brooke Madigan on Instagram

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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Can you put on pounds of muscle in a calorie deficit? Should you smash your scale with a sledgehammer?

Meri joins us today to share her story of how an expensive pair of pants changed her life forever, and led her to lose and maintain a weight loss of over 100 lbs.

We dive into the nuance of two common responses we see on social media threads when people say: “I’ve been in a calorie deficit for months, but I’ve gained weight.” We discuss the misconception that weight gain in a calorie deficit is due to muscle gain, explain the challenges of building muscle, particularly for women. We emphasize the need for accurate information and knowledge when making comments on these topics, and tackle the suggestion of discarding the scale, sharing our experiences and perspectives on its role in tracking progress. We highlight the importance of viewing the scale as a tool and discuss the emotional aspects associated with it.

“We have this very romantic idea of before and after when it comes to weight loss, and there is no after. It’s just this continuous line that we have to walk. We don’t hit this magical number and you’re like ‘Ok, done! Don’t have to do any more work, don’t have to do anything else, I’m just done!’”

- Meri O

"The scale is just informing you of your relationship with gravity at the moment. That's all it's doing."

- Meri O

This week on Tater Talks: Two Bitches Talk Fitness:

· Losing 100 lbs with 5 kids at home and a husband

· Fluctuating after weight loss

· The human body is not stagnant

· How to get motivated to exercise and eat well

· Can you put on pounds of muscle in a calorie deficit?

· Honesty and accuracy in food tracking

· Making the next best right decision

· What is accountability

· Should you smash your scale?

· Who should NOT weigh themselves?

Resources Mentioned:

· Meri on Instagram

· Jordan Syatt’s Inner Circle

· Jordan Syatt on Daily Scale Fluctuations

· LiftingLindsay on Before and Afters

· Trendy vs. Effective Exercises with Kelly Mack

·

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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How do you know if your goals are good goals? Are your goals reasonable and achievable for you as an individual? Do they fit your lifestyle? When do you adjust?

Today, we dive deep into the influence of the content we consume, its potential impact on our personal goals, and the importance of self-interview and honesty in setting and achieving goals. We discuss the need for objectivity, self-accountability, setting goals in a non-emotional space, how vital it is to reevaluate and adjust goals when they aren't serving us and to acknowledge that there is a difference between attainable and maintainable goals. We hope this serves as a potent reminder that fitness is a lifelong journey, and that the obsession with instant results can lead to detrimental effects.

“Sometimes we don’t know if they’re unrealistic until we try. But we get to a point where we have to reassess and say maybe this was a little ambitious or ridiculous. Let’s adjust course and find something more reasonable. We have to be willing to have that honesty with ourselves.”

- IrisDeadlifts

“It’s difficult as a coach when a client has multiple goals and they want to achieve multiple goals at once: a full pushup, a full pullup, deadlift X weight. Could I write a program for that? Sure. But I could write a better program if it’s more specific towards one goal.”

- Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

· The impact of consumed content on our perceptions and decisions

· The importance of setting realistic and sustainable goals

· The role of self-honesty and objectivity in achieving fitness and wellness goals

· Recognizing the difference between attainable and maintainable goals

· The need for specificity and manageability in goal-setting

· Understanding the concept of 'fitness seasons' and adjusting accordingly

· The idea that setting goals should be empowering and not discouraging.

Resources Mentioned:

· Your Timeline Isn’t Serving You

· Trendy vs. Effective Exercises with Kelly Mack

· IrisDeadlifts on Instagram

· Brooke Madigan on Instagram

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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Val Lusvardi, IFBB Bikini Pro, joins us today to talk about finding your people. It’s so important (and helpful) to surround yourself with people who will both cheer you on wholeheartedly, and give you tough love when needed… so how do you do that?

We also talk about being vulnerable, having realistic expectations when it comes to muscle building – how long does it actually take, why trial and error isn’t to be feared, how enjoyable is it to get and stay shredded?

We chat about “feeling fluffy” – what might cause that, and what can we do about it? What shouldn’t we do about it?

And much more…

“You get these moments of self-doubt: Why am I doing this? I’m not good at this. And then you have these people who say, ‘Are you kidding me? For all these reasons, you need to keep going, you’re on the right path.’ And in those moments, you decide, ‘ok, I want to lean on them for a minute while I’m having a little bit of self-doubt.” And then you get back on and you keep moving forward. And then you look back, like… I DID THAT.”

- Val Lusvardi

This week on Tater Talks: Two Bitches Talk Fitness:

· How do you find your tribe?

· How do you put yourself out there to find kindred spirits?

· How long does muscle building actually take?

· How enjoyable is it to get and stay shredded?

· Why trial and error isn’t to be feared

· What do you do when you feel fluffy?

Resources Mentioned:

· Val Lusvardi on Instagram

· Val Lusvardi Website

· Val Lusvardi: Fluffy is a State of Mind

· Your Body is Not the Enemy: Symptoms of Being in A Calorie Deficit

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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· Why is protein and fiber so important for weight loss / fat loss?

· Tips for someone struggling to get back into fitness?

· Is Pre-workout or Post-workout nutrition more important?

· Are there ever times when you don’t track or just say “fuck it” for a few days with your nutrition?

· Is it true that you can’t gain muscle in a calorie deficit?

· Why am I hungrier on rest days?

· What are some causes of muscle soreness?

· Any tips on handling social events when there aren’t a lot of healthy options?

“If there’s an endless snack buffet… Look at it and see what really looks good. You don’t have to eat just to eat. You don’t have to eat just because it’s there. You can be mindful about what you choose to put on your plate and reallyenjoy what you have.”

- IrisDeadlifts

“Start walking. Find something physically active that you truly enjoy doing. Make it a reasonable priority. Jump back in with what you know you can be the most consistent with – what is actually realistic for your lifestyle?”

- Brooke Madigan

Resources Mentioned:

· IrisDeadlifts on Instagram

· Brooke Madigan on Instagram

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 | Spotify | GooglePlay | iHeartRadio

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And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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What makes an exercise effective for hypertrophy? Kelly Mack joins us today to walk us through the criteria needed for an exercise to be effective for building muscle.

We also talk about periodizing strength, conditioning, and hypertrophy mesocycles. We talk about combo exercises (not to be confused with compound exercises) and why they’re not the right choice for getting toned, lifting straps, and rep ranges, how cardio plays a role in building muscle. We talk about comparing ourselves to others we see on social media, the confidence found in lifting heavy things, and the benefits of asking questions and hiring a coach, finances permitting. We talk about balancing having goals with living and enjoying your life.

And much more…

“You can do everything! Just focusing on one thing at a

time will get you to where you want to be a lot faster.”

- Kelly Mack

“I people are willing to stick with it, they’re happy with their results.

Fast moving, burning, sweating… isn’t necessarily what’s doing it for you.”

- Kelly Mack

This week on Tater Talks: Two Bitches Talk Fitness:

· Is an exercise good for hypertrophy, or is it just trendy and overcomplicated?

· Is it ok to use lifting straps?

· The criteria needed for an exercise to be effective for hypertrophy

· Strength rep ranges vs hypertrophy rep ranges

· How cardio plays a role in building muscle

· Why combo moves aren’t the best go-tos

· The benefits of hiring a coach, if you can afford it

· Having goals and enjoying life at the same time

Find Kelly Mack:

· Kelly Mack (mackfitness305) on Instagram

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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Today, we’re answering listener questions!

· Are greens supplements worth it?

· How to increase maintenance calories?

· I went off track with my nutrition for 3 days and I’m scared to weigh myself. Have I ruined my progress?

· When you bulked, how many calories over maintenance were you, and are you going to bulk again?

· Cheat meals turn into cheat days, especially when I’m stressed.

· How to stop emotional eating?

· How to get enough protein? I try to pay attention, but it seems like I’m always falling short when it seems so easy for others.

· I want to decrease food focus – always thinking about my next snack or meal. Any tips?

“Emotional eating isn’t always 100% a bad thing. Sometimes you just want a big fat bowl of ice cream because it’ll make you feel better, while acknowledging that it’s not going to ultimately fix the problem. It becomes a problem when it’s getting in your way.”

- IrisDeadlifts

“You can’t gain body fat after 3 days of going off track with your nutrition, unless you’re eating an obscenely high amount of calories. Just be aware that you didn’t ruin your progress. The one thing you can do is make the next best choice.”

- Brooke Madigan

Resources Mentioned:

· Everything You Need to Know About Maintenance

· IrisDeadlifts on Instagram

· Brooke Madigan on Instagram

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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Today, Kim Schlag joins us to talk about how lifting weights for the first time in her forties changed her life forever, and how she came to coach women aged 40+ to unravel the diet nonsense they’ve believed for decades. We talk about Kim’s philosophy around the phrase “fitness meets you where you are,” how she learned to enjoy vegetables for the first time in her forties, stepping outside our comfort zones, and how slightly shifting our identity without overhauling everything can help us reach our goals.

We talk about shutting up our “inner mean girl voice,” carbphobia, why lifting weights is so beneficial for women in midlife and menopause, what to do if you’re nervous and new to a gym, how rushing to get to the end result is detrimental, every day as a chance to practice, treating ourselves as a science experiment instead of a pass/fail, weight loss struggles in menopause, and managing menopause symptoms.

And so much more…

“The cool thing about self-compassion is not only does it feel better, it’s actually more constructive. It actually works better to get you to your goal. Somehow, we think it’s going to work better to beat ourselves to our goal, and it just doesn’t.”

- Kim Schlag

“It’s really important for women to realize that being in menopause is not a sentence that you’re going to be overweight or perpetually gain weight. There’s nothing like ‘my hormones have flipped some big switch and now I cannot lose weight’ – that is just not the case. I work with women in menopause, they lose weight all the dang time. A huge piece of the puzzle here is managing your menopause symptoms.”

- Kim Schlag

This week on Tater Talks: Two Bitches Talk Fitness:

· How fitness meets you where you are

· Learning to enjoy vegetables

· Stretching outside our comfort zones

· What to do if you’re new and nervous at the gym

· Treating ourselves as a science experiment vs a pass/fail

· Every day is a chance to practice

· Weight loss struggles in menopause

· Symptoms of Menopause

· Why women gain weight in menopause

· Does metabolism slow down with age

· Retaining strength and independence while aging

· Overcoming Carbphobia

Resources Mentioned:

· Kim Schlag Fitness on Instagram

· Fitness Simplified Podcast

· Fitter After 40

· Kim Schlag Fitness Website

· Decades of Strength Podcast

· Kim Schlag Fitness on Youtube

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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Timelines. Losing X lbs by X date. Fitting into the dress by X date. We’ve all been there. But is it really serving you?

Today, we discuss the arbitrary timelines we give ourselves, and Iris shares a current experience in working through this very thing.

“People say ‘I want to look in my dress, I want to look good in a bikini.’ What if you already do? What if you don’t have to wait to give yourself permission to feel great and look great until you hit this number on the scale or hit this aesthetic look? What if you could do the inner work and be confident now and still work for what you want to work for, but without waiting for that arbitrary permission from that arbitrary thing that you’re waiting to get validation from.”

- IrisDeadlifts

“If you aren’t this goal weight by this day, is your house going to burn down?”

- Brooke

Resources Mentioned:

· Brooke Madigan on Instagram

· IrisDeadlifts on Instagram

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 us

on Instagram (@getyouabrooke & @irisdeadlifts).

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Lindsay Parker (LiftingLindsay) is a nutrition and hypertrophy coach, specializing in biomechanics, exercise execution, program design, and mindset. She shares how her own weight loss journey sparked her interest and contagious passion for muscle building and biomechanics, because, like many, when she did lose weight… she didn’t look anything like she hoped or wanted.

Lindsay joins us to talk about her experience with intense back pain, starting where you are, pushing outside comfort zones and finding our maintenance calories, and how so many women are still feeling the negative effects of being in a calorie deficit because they’re scared to eat a little more and find a true, healthy maintenance. We talk about experiencing maintenance without the emotional attachment to the scale. We talk about choosing quality exercises for your goals, how to weed out some of the online BS, and nailing the basics before focusing on the specifics. We talk in depth about building confidence and keeping our power. We talk about important life checks and balances and keeping ourselves grounded while working for our goals, embracing all pieces of ourselves.

“I don’t want to be fine, I want to be amazing! I want to be wonderful! I want to love myself! I want to have confidence. Confidence only comes from pushing your boundaries, experiencing new things, and failing, and being okay failing. But you have to put yourself out there. That’s where confidence and real self-love come together.”

- Lindsay Parker

“As soon as you need people to give you compliments for you to feel good internally, that is a huge red flag that you have given up your power. As soon as you give someone else power to build you up, you also give them the power to take you down in a minute.”

- Lindsay Parker

This week on Tater Talks: Two Bitches Talk Fitness:

· Choosing quality exercises for your goals and why it matters

· How genetics really do play a role in our physique

· The problem with copying everything someone does simply because you like the way they look

· How comparison kills motivation and joy

· The two major parts to physique change

· How confidence is found by pushing outside our comfort zones

· How we give away our power by relying on others for confidence

· Embracing all pieces of ourselves

Where to find Lifting Lindsay:

· Lifting Lindsay on Instagram

· Lifting Lindsay website

· Lifting Lindsay’s More than Fitness Podcast on Apple Podcasts

· Lifting Lindsay’s More than Fitness Podcast on Spotify

· BeStrong Membership

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 | Spotify | GooglePlay | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.

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What is maintenance?

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.”

- IrisDeadlifts

This 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 maintenance

Resources Mentioned:

· Susan Niebergall Fitness on Instagram

· Confidence is an Inside Job, Outside our Comfort Zone with LiftingLindsay

· Brooke Madigan on Instagram

· IrisDeadlifts on Instagram

· IrisDeadlifts illustration of maintenance weight vs end of diet weight

· IrisDeadlifts Reel on maintenance fluctuations

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 us on Instagram (@getyouabrooke & @irisdeadlifts).

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Today we talk to Joanne Zabatta, Average Joanne Fitness! She always wanted muscle, but no matter what she did, it didn’t come. Then, she realized that she was just simply doing it wrong. We talk about how Joanne grew from a fad dieting cardio bunny to the fed, fueled, strong woman she is today. We talk about her extensive experience with the Tracy Anderson Method, and how meeting Anderson in real life was the tipping point that led Joanne to change everything… away from the Tiny Pink Dumbbells and toward more food and heavier weights.

We talk in depth about how empowering tracking nutrition can be, and the lightbulb moments that can happen when we start practicing awareness around what and how much we’re eating... using tracking as a tool instead of a punishment. We chat protein and the importance of eating big, filling meals, and the importance of taking some time to be prepared. We talk about treating ourselves as a science experiment and paying attention to how we FEEL.

We chat a lot about group fitness! Joanne has a long history with group fitness, and it’s something that she really loves and has fun with. But, group fitness often doesn’t support the goals of the participants (getting lean and toned). So, how can we incorporate the things we HAVE to do for our goals into the things we WANT to do?

We talk about how great it is to feel and be strong and fueled.

And so much more!

“I used to always think there was some power in some discipline and being able to go without eating, and I don’t look at it that way at all anymore. I’m always trying to stay fueled, because I know when I’m fueled, I make the best choices and I feel the best. People think dieting is about buckling down and being hungry – and there are times when you’re in a cut that you’re hungry, but – it’s more about being prepared so you don’t get hungry. Finding foods that keep you feeling good so you can make good choices, so you’re not at the whim of whatever’s available.”

- Joanne Zabatta

“There’s no award for being the person who eats the least and feels the crappiest.”

- Joanne Zabatta

This week on Tater Talks: Two Bitches Talk Fitness:

· How the most off-handed comments can stick with someone forever

· Moving away from Tiny Pink Dumbbells and toward heavy weights

· How tracking our nutrition can be empowering

· How nutrition is the missing piece for a lot of people

· Treating ourselves as a science experiment

· Being prepared to feel good on vacation

· Tracking as a tool, not a punishment

· How great it is to feel and be strong

· The importance of paying attention to how you FEEL

Where to find Joanne:

· Average Joanne Fitness on Instagram

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. Thank you!

Be sure to share your favorite episodes on social media and join us on Instagram (@getyouabrooke & @irisdeadlifts).

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Besides fat loss, there are several symptoms of being in a calorie deficit that many people don’t know. So today, we’re talking in depth about all of them, how a sustained deficit can seriously affect your sleep quality, sex drive, emotions, and energy, and how we can approach these goals with respect for ourselves and our bodies.

We also talk about how we are a partner with our body on any transformation journey, and how treating our body like the enemy is only detrimental to our success. We talk about why it’s important to keep a healthy and reasonable baseline of activity during a dieting phase, even though the purpose of movement isn’t to burn calories. We answer the question: should you track calories burned or trust your fitness tracker? We chat about metabolic adaptation, broken metabolisms, TDEE, the power and magic to be found in maintenance.

We also talk about how our mood is affected in a deficit, and how we can be overly critical of ourselves while in a deficit… and more.

“The longer people stay in a deficit, the more their personality starts to change. I think it should be glaring. If you don’t notice that change, you probably haven’t experienced maintenance. You probably need to have some self-examination and maybe get a little real with yourself, and get into maintenance.”

- Iris Deadlifts

“People get overly critical of themselves when they’re in a deficit. If you’re a chronic dieter, you never really learn what you’re like outside of a deficit… how it is to not feel that little slight pang of hunger all the time or what a true good night’s sleep is like.”

- Brooke Madigan

This week on Tater Talks: Two Bitches Talk Fitness:

· Symptoms of a calorie deficit

· Approaching these things with respect for ourselves

· A sustained deficit can affect your mood, sleep, libido, and energy

· How our body is not the enemy

· Why it’s important to keep a healthy baseline of activity in a calorie deficit

· Metabolic adaptation vs a broken metabolism

· Should you track calories burned?

Resources Mentioned:

· Self-Compassion as You Start Your Health and Fitness Journey

· LiftingLindsay on where 1200 calorie diets came from

· Brooke Madigan on Instagram

· Iris Deadlifts on Instagram

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. Thank you!

Be sure to share your favorite episodes on social media and join us on Instagram (@getyouabrooke & @irisdeadlifts).

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Today we have the honor of speaking with Dr. Josh Smith, a psychologist who specializes in chronic illness, pain, relationships, boundaries, and communication. Josh joins us today to talk about the personal and emotional that goes into being fit and healthy, because we believe that mental health, self-care, and managing your energy is a huge and essential part of being fit and healthy. We believe that health is a whole-body experience – mind, body, spirit – self-care included. Self-care is the thing too many people always shortchange, because it takes the most personal work, and they see it as a luxury they can’t afford to spend the time on. That couldn’t be further from the truth.

Today, we talk about the built-in imbalance of work and life in today’s world, the responsibilities and demands that functioning and responsible adults have, unnecessary expectations, guilt, shame, and perfectionism. We talk about honesty – with ourselves, our employers, our partners, our families.

We dive deep into wants versus needs, and helpful guilt (yes, that actually does exist) versus the detrimental guilt we can spiral around. We talk about boundaries, and the phrase “make a different mistake” and how that’s such a helpful perspective instead of “just don’t mess up.” We chat about getting used to disappointing people! And how that can actually be a very good thing!

And so, so much more…

“If you want any change in life, it’s making sure you’re not focused on any one specific area and that you’re looking at the whole of it to figure out what are your hurdles and barriers and strength.”

- Dr. Josh Smith

“We get so caught up in this ‘I don’t want to mess it up. I don’t want to do it wrong. I don’t want anything that’s a check mark in the failure column.’ Well, if anybody is going to progress anywhere, you can’t fear the check mark in the failure column. There is no path forward without failure.”

- Dr. Josh Smith

This week on Tater Talks: Two Bitches Talk Fitness:

· The imbalance of work expectations in today’s world

· How guilt and shame can ruin almost everything

· How guilt can actually be a productive experience IF…

· How to catch yourself in a spiral and pull yourself out of it

· Making a different mistake

· Being ok with disappointing people

· Putting your own oxygen mask on first

· Wants versus needs

· The importance of putting self-care on the calendar

· Making things you don’t like to do suck less

· The Brain Characters Model

· Communication with your partner about your wants and needs

Where to find Dr. Josh Smith:

· Dr. Josh Smith on Instagram

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. Thank you!

Be sure to share your favorite episodes on social media and join us on Instagram (@getyouabrooke & @irisdeadlifts).

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Today, we talk the bastard child of the fitness conversation… rest and recovery (and maintenance). It’s difficult. We’ve been conditioned to believe we have to be going going going going all the time in order to “be successful” or reach our goals, but that couldn’t be further from the truth. Rest and recovery is essential for progression in the gym, adherence to nutritional balance, mental health, and LIFE.

We chat in depth about de-load weeks, some ways to structure them, why it’s important to de-load your central nervous system. We talk about some healthy coping mechanisms for dealing with stress, the importance of building a nighttime routine (and offer some ideas there), a deep breathing exercise that could potentially help ease you into sleep, and some ways to set yourself up for success in the sleep department.

We talk about rest days! How many, what to do on rest days, why they’re so important, and why they actually have a huge impact on your workouts. We explore some symptoms we see in people who can’t progress in the gym, and those who don’t gift themselves time to rest and recover.

We also talk about our experiences with the fear of taking rest days and how everything changed once we finally did.

We talk about diet breaks: what, why, how, when. We about the diet break Iris has built into her current calorie deficit and how it will help her continue toward her goals. Do our food choices change in a calorie deficit or during a diet break?

And so much more.

“We need recovery so our bodies can be healthy and grow and change and adapt, and we need coping mechanisms to deal with distress… things that are going to help calm your nervous system. So, it’s really important to make sure you’re recovering not only for your body’s sake, but also for your mind, because your body doesn’t know the difference between mental distress and physical stress.”

- Brooke

“How do we get over things we’re afraid of?

We face it. We don’t get over stuff by avoiding it, we do it.”

– Iris

This week on Tater Talks: Two Bitches Talk Fitness:

· What is a de-load week and why are they important

· How to structure a de-load week

· Why you don’t go balls to the wall every time you lift weights

· The 4-7-8 breathing method

· The importance of a sleep routine

· How to do what you can when you can’t get 8 full hours of sleep

· Active recovery and rest days

· More is not better, better is better

· Symptoms of people who don’t rest and recover

· The problem with “no pain no gain”

· Diet breaks: what, why, how, when

· How to retain muscle in a calorie deficit

· How much water to drink

· When to drink water

Thanks for listening to this week’s episode of Tater Talks: Two Bitches Talk Fitness! If you enjoyed this episode, please subscribe and leave a review wherever you get your podcasts.

Be sure to share your favorite episodes on social media and join us on Instagram (@getyouabrooke & @irisdeadlifts).

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Nick Anderson is an online Nutrition and Strength Coach, with a specialty in powerlifting. He has a no-bullshit approach to nutrition and fitness as he guides people in building long-term, sustainable approaches to health and fitness. Because as we know, sustainable results require sustainable approaches.

Today, our good friend Nick joins us to chat about the empowerment all three of us have found in lifting heavy weights, his latest powerlifting meet experience, how confidence in the gym can translate in to the rest of your life. We also talk about “feeling the burn” in a workout and what it actually means, and what it doesn’t mean. We also talk about the water cut Nick executed before his last powerlifting meet, and how and why he gained a LOT of weight in the short time of 12 hours. We talk about how to gauge progress apart from the number on the scale.

We also talk about back squats. Should you ever use a bar bad for back squats? What if your shoulders pinch? What are some exercises that support strength in a back squat? How to have a more efficient squat? What if the barbell irritates the skin on your back? What does the upper back and core have to do with the back squat? Does EVERYONE have to back squat? Does everyone have to do specific exercises? What exactly is core training and will it help you get a six-pack?

We spent the second half of the episode talking about how the language we use affects us and those around us. We talk mindset around food and sustainable habits, expectations and assumptions from social media, what you don’t see, “what I eat in a day” posts, and

… And more!

“Understand that your core is so much more than your abs. Make sure that you’re really training your stability in your core and not just trying to get a six-pack. It sounds great, but it comes at such a tradeoff to get to a point where you have a visible six-pack. And if you’re trying to live an actual life outside of the gym and outside of worrying about every single macro that goes into your mouth… it makes it so much harder for you to live an actual life and enjoy your time as a human.”

- Nick Anderson

“If I can do this, why can’t I give that a shot? And sometimes adjustments need to be made and it’s not totally the right approach, but the openness to trying stuff has really changed in me since I started learning how to lift, and lift well, and lift properly, and push myself. And my bouncebackability – the ability to bounce back from something really hard or stressful.”

- Iris

“If someone’s eating around you and you’re like ‘no, I have to be good, and I’m going to eat this because I’m being good…’ What is that telling the other person if they’re not eating the same thing as you? Is that telling them that they’re bad because they’re not making the same decision as you? It’s not that your language just affects you, it affects the people around you. It affects your children!”

- Brooke

This week on Tater Talks: Two Bitches Talk Fitness:

· How lifting weights can boost your confidence and empower you

· How confidence in the gym translates into the rest of your life

· Bouncebackability

· Feeling the burn in a workout

· Why the scale fluctuates

· Should you ever use a bar pad when back squatting?

· Ab Work vs Core Work

· Does everyone have to do specific exercises?

· Justifying food choices and judging others’ plates

· How food choices matter in a calorie deficit

· What you don’t see on social media

Where to find Nick Anderson:

· Nick’s website

· Nick’s Instagram

· The Nick Anderson Fitness Podcast

· The Donuts & Dumbbells Podcast with Brooke & Nick

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. Thank you!

Be sure to share your favorite episodes on social media and join us on Instagram (@getyouabrooke & @irisdeadlifts).

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Today, we talk about all things accountability. What actually is it? What does it mean? How can we keep ourselves accountable and take responsibility without trying to bully ourselves into change? Because we all know that doesn’t work.

We walk you through a grounding technique to help you literally get out of your head for a few seconds if you’re upset or in a swirl about something, so you can then make an informed, assertive decision that will both align with your goals and make you proud.

We chat about how good coaches don’t want you as a client forever, because they want to teach you how to create a lifestyle you love and can sustain. We talk about the difference between babysitting and accountability, accountability partners, the power of the pause, assertive decision making, the role of a coach and a client when it comes to accountability, and taking radical ownership of our actions.

We also talk in depth about one of the most common things we see – “my partner [or insert loved one] isn’t doing this with me, what do I do?” How to have a conversation when you want to make some changes and they don’t necessarily, how to do your thang when they’re not on the same page…

And so much more.

“In order to make you develop these habits and make this a lifestyle, you have to learn to take ownership of your actions and inactions.”

- Brooke

“The answers are in you. That’s not going to Google a million things and going down that whole rabbit hole of nonsense we all know the internet is when it comes to health and fitness... it’s really looking at your mind, your thought processes, your desired outcome goals, and the actions you’re taking to get there.”

– Iris

This week on Tater Talks: Two Bitches Talk Fitness:

· What actually is “accountability”

· Assertive decision

· Radical ownership of actions

· Extrinsic vs Intrinsic Accountability

· Babysitting vs Accountability

· The 3 versions of each of us

· The Pillow Test

· The power of the pause

Thanks for listening to this week’s episode of Tater Talks: Two Bitches Talk Fitness! If you enjoyed this episode, please subscribe and leave a review wherever you get your podcasts.

Be sure to share your favorite episodes on social media and join us on Instagram (@getyouabrooke & @irisdeadlifts).

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Beth Wilkas Feraco is an online Nutrition and Strength Coach, helping chronic yo-yo dieters break free from the all-or-nothing mindset. Beth is an ex-drinker, now 7 years sober. She’s a nutrition and fitness educator on social media, and has her own badass team of coaches, Brooke included. Beth is also our very good friend, and our guest today!

Alcohol is a tough subject. It brings up shit for a lot of people. But the truth is, a lot of people drink too much, to cope with pain and to avoid difficult emotions.

Today, Beth joins us to share her story, from being a “raving drunk” to healing and growing into the woman she is today. We talk about first steps in evaluating your relationship with alcohol, what to do if you want to quit drinking. We talk about our experiences giving up alcohol, mommy wine culture, how to analyze your relationships (and how that can inform your relationship with alcohol).

We also ask the question: does alcohol have a place in a healthy, balanced lifestyle?

We touch on sugar addiction, trigger foods, the differences between behavioral and physical addiction and habits. We also talk about how powerful our language is and how our words matter.

And more…

“You’ve got to change your behavior around food, and your thought process around food. Yes, there’s highly palatable food, etc… but there is something else other than the food itself that you need to focus on. Like learning how to cope with your emotions rather than with food.”

– Beth Wilkas Feraco

“People restrict, restrict… and then they binge, binge, binge. Allowing yourself something every day, you’re going to get to the point where it’s not going to have so much power over you.”

– Beth Wilkas Feraco

“I’m a way better parent now that I’m sober.”

- Beth Wilkas Feraco

This week on Tater Talks: Two Bitches Talk Fitness:

· Beth and her experience overcoming alcohol addiction

· Brooke’s and Iris’s experiences with giving up alcohol

· Mommy Wine Culture

· Sugar addiction

· Trigger foods

· How to start learning your hunger and fullness cues

· The importance of eating undistracted

Mentioned Resources:

· Beth’s Instagram

· Beth’s Website

· Cut the Crap with Beth and Matt

· This Naked Mind book by Annie Grace

· This Naked Mind Masterclass by Annie Grace

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. Thank you!

Be sure to share your favorite episodes on social media and join us on Instagram (@getyouabrooke & @irisdeadlifts).

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Your fitness journey is not going to be sunshine and rainbows and puppies all the time. And right now, we’re feeling that. We’re in a slump.

It’s ok to allow yourself these moments! No one is dialed in and enthusiastic all the time.

But you can’t stay there forever.

Today, we talk through the action steps we’re taking to get ourselves out of our respective slumps, and giving you some suggestions and helpful action steps to get you out of yours… like rearranging your pantry to support your goal-oriented choices, finding what in your environment you can reasonably control, examining your gym plan, where to dig up some motivation.

We talk through the process of setting up a consistency challenge when we notice our nutrition consistently slipping, when we know what we’re doing is sustainable, but we’re just making a lot of excuses.

We also touch on the importance of making sure what you’re doing in the gym is realistic and sustainable, since that can play a major role in burnout and fatigue. No, you don’t have to go to the gym 6 days a week.

“The way we get out of a slump is taking action. Not thinking about it, not waiting for the motivation to come, not stopping at ‘well, I want to do this.’ You take action. Baby steps, baby steps are still steps.” – Iris

“If you're not feeling motivated and your body is physically fatigued and you’re going to the gym 6 days a week, you need to re-evaluate what you’re doing to see if that’s realistic, because it’s more than likely not.” - Brooke

This week on Tater Talks: Two Bitches Talk Fitness:

· Motivation vs. Drive

· Where to find motivation when you have none

· How to have a “come to Jesus” moment with yourself when you need a change

· How to rearrange your environment for your success

· When to skip the gym and when to go anyway

· A great consistency challenge idea

Thanks for listening to this week’s episode of Tater Talks: Two Bitches Talk Fitness! If you enjoyed this episode, please subscribe and leave a review wherever you get your podcasts.

Be sure to share your favorite episodes on social media and join us on Instagram (@getyouabrooke & @irisdeadlifts).

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Shit hits the fan. It happens. A wrench is bound to be thrown. It’s inevitable.

And the way we deal with things when that happens is what makes or breaks our success.

So, what do we do? HOW do we keep ourselves even-keeled when life is not the norm? How do we decide what we can control?

YOU ARE NOT POWERLESS.

That’s what we’re talking about today.

And a bonus tangent about how NOW is the time that matters for your lifestyle and goals… not the holidays that people always lose their minds over.

“What we’re not changing, we’re choosing. So, you can choose to browbeat yourself, you can choose to control the controllables, or you can say ‘fuck it, I’m just going to let everything go to shit… and then I’m going to complain about everything going to shit even though I have control over it.’” – Brooke

“We don’t have to learn or really practice anything when it’s all smooth sailing.” - Iris

This week on Tater Talks: Two Bitches Talk Fitness:

· How to get back on track you’ve veered off

· Bright lines and minimums

· How to keep REASONABLE bright lines and minimums

· How not to go balls to the wall every time you go out to eat

· What actions help us kick-start back into our routines

· Getting SPECIFIC with your goals

Thanks for listening to this week’s episode of Tater Talks: Two Bitches Talk Fitness! If you enjoyed this episode, please subscribe and leave a review wherever you get your podcasts.

Be sure to share your favorite episodes on social media and join us on Instagram (@getyouabrooke & @irisdeadlifts).

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Where does confidence come from?

Spoiler, it’s not from weighing a certain number or lifting a certain weight… it comes from showing up for the promises you make for yourself. Consistently. Even when you don’t feel like it. And it comes from having your own back.

That’s what we’re talking about today.

We also talk about goals! We love big, scary, daring goals. We LOVE them. But sometimes they can be a little intimidating, so we share our thoughts on how to keep them achievable and break them down into bitesize chunks.

We touch on marketing, how easy it is to fake confidence for a drastic fad “transformation,” and more…

“Hitting goals that have nothing to do with my appearance… That has given me a confidence that I wish every fucking person listening can experience. It’s given me the power to say no to the things I don’t want to do, it’s given me the power to say yes to things I do want to do, by allowing myself to take more risks, accept opportunities. It’s something that translates into your entire life.” - Brooke

“It’s important to acknowledge and accept right out the gate that it’s going to take longer than you want it to. And it’s going to take longer than you think it ‘should,’ and that’s ok. The faster you acknowledge that and accept it, the faster I think you can start to be more consistent because you’re not trying to speed things up, or rush the process, or burn yourself out.” - Iris

This week on Tater Talks: Two Bitches Talk Fitness:

· What is “fast enough” in reaching your goals

· What is a reasonable rate of body fat loss

· Why drastic is dangerous

· One thing we think everyone needs to accept, no matter what their goals are

· Some big things we’ve changed our minds on over the past 10-ish years of fitness

Thanks for listening to this week’s episode of Tater Talks: Two Bitches Talk Fitness! If you enjoyed this episode, please subscribe and leave a review wherever you get your podcasts.

Be sure to share your favorite episodes on social media and join us on Instagram (@getyouabrooke & @irisdeadlifts).

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You don’t have to suffer to reach your health and fitness goals. You don’t have to burn yourself out. You don’t need to overhaul your nutrition and exercise all at once.

You can focus on one small change, one small habit at a time.

And what happens when you’re working for these small changes, and then life happens? Or vacation, or the holidays, or or, or, or…

Shit happens. Inevitably. And when it does, we can turn down the dial as life requires, without throwing everything away.

That’s what we’re talking about today.

We also talk about practicing radical honesty with ourselves, the lightbulb moments and mental shifts that we all have versus the practical application of those mindset shifts.

We also touch on why it can be incredibly damaging to compare yourself to others… ever, but especially when you don’t know the full.

“If you’re killing yourself over your goals, you’re doing it wrong. Let’s be more efficient with our time and our energy.” - Brooke

“There’s a time to be dialed in, on point, weighing, tracking, measuring, all the things that are going to get you to a very specific goal. And then there’s another time like a vacation where you can loosen up a little bit, AND that doesn’t mean that everything has to go out the window.” - Iris

This week on Tater Talks: Two Bitches Talk Fitness:

· The BIG difference between restraint and restriction

· Bright line ideas when life is not the norm

· The importance of “I can’t: vs “I can” thinking

· Realistic expectations when life is not the norm

· The traits successful dieters exhibit (successful = they’ve lost weight and kept it off)

· Realistic expectations when comparing yourself to a certain demographic

Thanks for listening to this week’s episode of Tater Talks: Two Bitches Talk Fitness! If you enjoyed this episode, please subscribe and leave a review wherever you get your podcasts.

Be sure to share your favorite episodes on social media and join us on Instagram (@getyouabrooke & @irisdeadlifts).

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We’re not anti-diet, across the board. We’re anti-bullshit.

But, the diet industry is fucked up. There’s a lot of bullshit out there, and a lot of red flags that should serve as warnings to you if you’re diet shopping. So today, we’re going to walk you through just some of them.

If you’ve ever successfully lost weight on a diet, there’s a reason. It’s not because you were in ketosis. It’s not because you cut out gluten.

It’s because you put your body in a sustained calorie deficit.

Today, we talk about what that means and how you can get into one without going insane.

We also talk about some reasons our bodies and the scale are constantly fluctuating, and why it’s a complete waste of energy to worry and obsess over those fluctuations.

“Diets that cut out an entire food group just teach you that you need to be afraid of that food, and there’s no reason to be. As long as you’re in a calorie deficit, you can eat whatever you want, you just may not be able to eat all of it all the time.” - Iris

“How do you want to live? Do you want to live in your own world of restriction, fear? Where all you can think about is food, where you obsess over food? No, probably not. You want to be able to go out and enjoy a meal with your family and not sit there and obsess. Should there be nutritional compromises if you want to diet? Absolutely. Nutritional compromises and restrictions are two different things.” - Brooke

This week on Tater Talks: Two Bitches Talk Fitness:

· Some basic dieting terms: what is a deficit, maintenance, surplus, BMR, NEAT?

· The difference between compromises and restrictions

· The difference between weight loss and fat loss

· If you keep going back to a diet because “it worked” – did it really work?

· Why the scale fluctuates

Thanks for listening to this week’s episode of Tater Talks: Two Bitches Talk Fitness! If you enjoyed this episode, please subscribe and leave a review wherever you get your podcasts.

Be sure to share your favorite episodes on social media and join us on Instagram (@getyouabrooke & @irisdeadlifts).

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We’ve all been beginners at some point. We’ve all sucked. We start out with the intention to be consistent with the actions we want to turn into habits and lifestyle, and it just doesn’t always turn out that way. It’s hard, for a few reasons, one being complexity bias – the idea that it just can’t be that simple! So, we look for ways to make it more complicated on ourselves, and then we burn out, and then we’re right back to where we started.

Simple doesn’t mean easy, though. Being patient is hard. Being consistent is hard.

And when we practice and master the balance between having self-compassion and calling ourselves out on our own bullshit at the same time… that’s where the real magic happens.

“It took time to create those habits, it’s going to take time to incorporate new ones. So, you have to be patient with yourself, and it’s not going to be perfect.” – Brooke

“Addressing the mindset from the get-go is a huge part of it. If we’re looking for the quick fix, as fast as possible, it’s not going to last because we haven’t learned anything. We haven’t learned how to maintain it, we haven’t learned any patience – which, you know, just in life in general is a huge skill to be able to slow down and wait for things.” - Iris

This week on Tater Talks: Two Bitches Talk Fitness:

· The real hack to starting out

· When to focus on the basics and when to focus on specifics

· The “add” vs “remove” approach to diet shifts and goal getting

· How to balance a plate

Thanks for listening to this week’s episode of Tater Talks: Two Bitches Talk Fitness! If you enjoyed this episode, please subscribe and leave a review wherever you get your podcasts.

Be sure to share your favorite episodes on social media and join us on Instagram (@getyouabrooke & @irisdeadlifts).

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We’ve all done stupid diet and exercise shit. We’ve all (hopefully) learned from it. We’ve had those aha moments that show us what change needs to happen. And when you know better, you practice doing better.

Today, we talk about our first fitness memories and journey through our winding histories of fad dieting and exercise. We had vastly different upbringings, but they hugely influenced how we handled food and fitness in our young adult lives, and it’s been an interesting experience to dismantle... hiding, hoarding, food insecurity, scarcity, etc…

We also some mindset shifts that have truly changed our lives in the most incredible ways.

“It scared me a little bit, but I started learning more. And I just absolutely fell in love with it, how it made me feel, how strong I was getting… just the way I noticed I was carrying myself in life, more confidently.” – Iris

“I have an incredibly good relationship with food after years of detriment… I have really developed that ‘all foods fit’ mindset, but the thing that I struggled with in the beginning was ‘what does moderation actually look like?’” - Brooke

This week on Tater Talks: Two Bitches Talk Fitness:

· Brooke’s current favorite smoothie recipe

· An exciting lifetime personal record

· Our rocky history with yo-yo dieting and disordered habits

· How we were introduced to lifting weights

Thanks for listening to this week’s episode of Tater Talks: Two Bitches Talk Fitness! If you enjoyed this episode, please subscribe and leave a review wherever you get your podcasts.

Be sure to share your favorite episodes on social media and join us on Instagram (@getyouabrooke & @irisdeadlifts).

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Welcome to the first episode of Tater Talks: Two Bitches Talk Fitness.

We’re Brooke, strength and nutrition coach, and Iris, fitness enthusiast and coach in the making.

Here, we’re not afraid to eat the carbs, lift heavy things, dig into the hard mental shit that goes along with all this health and fitness shit.

Here, we challenge the common understanding of what it means - and what it takes - to be fit and healthy. So grab a coffee and get ready to laugh, cry, and maybe learn a thing or two.

“We hear this phrase a lot in the health and fitness world of ‘trust the process.’ You know, just trust the process, do the thing, trust the process. And I do agree with that to an extent, moreso though, I think you need to understand the process. Know why you’re doing what you’re doing.”

This week on Tater Talks: Two Bitches Talk Fitness:

· Our favorite swear word and how we live up to it

· How we met and our philosophy around food and exercise

· Our mission to normalize women in the weight room…

· And show people the freedom to be had with food

· What you can expect from our podcast

Thanks for listening to this week’s episode of Tater Talks: Two Bitches Talk Fitness! If you enjoyed this episode, please subscribe and leave a review wherever you get your podcasts.

Be sure to share your favorite episodes on social media and join us on Instagram (@getyouabrooke & @irisdeadlifts).

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Welcome to Tater Talks: Two Bitches Talk Fitness!

On this show, we challenge the common understanding of what it means - and what it takes - to be fit and healthy... We explore all things fitness, nutrition, mindset, and mental health... without the fluff and BS. So grab a coffee and get ready to laugh, cry, and even learn a thing or two.