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

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 DeadliftsThis 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 normalThe power of “minimum standards of care” during low-energy seasonsHow to downshift habits without throwing them awayWhy all-or-nothing thinking derails long-term consistencyUsing anchors for food and movement (not just water)How step goals, workouts, and nutrition can flex with real lifeHow consistency is built in the gray areas - not at 100% or zeroConnect with Us:Iris Deadlifts on InstagramAmy Rudolph on InstagramWork with us at Beth Feraco FitnessThanks 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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 LusvardiThis 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 AdamsVal Lusvardi on InstagramVal Lusvardi WebsiteVal Lusvardi: Fluffy is a State of MindThanks 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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 DeadliftsThis 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 pregnancyWhat actually changed in my workouts across trimesters (and what didn’t)How nausea, fatigue, and fueling influenced training decisionsSmart modifications for lifting with a growing bellyCore training that supports pregnancy instead of scaring you away from itThe reality of coning, diastasis, and what “listening to your body” really meansA very real conversation about postpartum depression and getting helpEncouragement, compassion, and support for moms in every phase of the journeyConnect with Us:Iris Deadlifts on InstagramAmy Rudolph on InstagramWork with us at Beth Feraco FitnessThanks 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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 FeracoThis 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 lossHair loss can be a warning sign of muscle loss, bone loss, and nutrient deficienciesGLP-1 medications can be life-saving when responsibly prescribed and monitoredMicrodosed peptides sold online are unregulated research chemicals, not medicationsInfluencer and MLM peptide marketing is driven by profit, not health or sciencePostpartum and breastfeeding women are often significantly under-fueledHabits, behaviors, and coping skills still matter - even with medicationLong-term health comes from consistency with the boring basics, not shortcutsConnect with Us:Iris Deadlifts on InstagramAmy Rudolph on InstagramWork with us at Beth Feraco FitnessThanks 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, and Amy Rudolph on Instagram.

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 DeadliftsThis 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 shouldHow 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 miseryProtein + fiber as your daily anchorsStrength training as the organ-of-longevity builder: muscle mass, metabolism, and long-term healthThe truth about walking: why steps are the most underrated fat-loss lever you havePulling calories should be the last resort - what to look at firstMindset makeovers: hunger isn’t an emergency, perfection isn’t a requirement, and curiosity beats judgment every timeConnect with Us:Protein & Fiber: The Magic Macronutrients (Episode)Maintenance Masterclass (Episode)Automating Your Nutrition and Movement (Episode)Iris Deadlifts on InstagramAmy Rudolph on InstagramWork with us at Beth Feraco FitnessThanks 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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 AdamsThis 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 fitnessHeather’s journey from being a timid, reclusive child to discovering her athletic sideHow little moments of bravery can help you achieve great thingsThe concept of “peaceful striving” and its importance in fitness and personal growthThe role of curiosity and kindness in personal growth and evolving identitiesThe importance of understanding the "why" behind actions and patterns to foster long-term changeConnect with Heather Adams:Heather Adams on InstagramTraining Age Podcast with Val Lusvardi and Heather AdamsIris on Training Age Podcast: Telling a New StoryThanks 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 | SpotifyBe 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.

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 InstagramAmy Rudolph on InstagramWork with us at Beth Feraco FitnessThanks 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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 OstashThis 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 smallerAutonomy, contentment, and deciding you’re allowed to feel “okay” in your bodyHow social media comparison steals peace - and the gift of a feed detoxChoosing health, longevity, strength, and life experiences over perfectionEmotional eating, survival mode, and finally letting yourself feelThe “mean girl voice,” why it still shows up, and how to quiet itWhy boring, consistent habits matter more than shiny trendsThe ongoing mindset work after weight loss - and why the work doesn’t stop Connect with Melissa Ostash:Fit and Fueled Life on InstagramThanks 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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 DeadliftsThis 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 healthHow to start strength training on a GLP-1 (even as a total beginner) with sustainable, progressive programmingSupporting a friend or family member on GLP-1s without being pushy, preachy, or judgmentalCoaching clients whose weight is dropping from appetite suppression but whose habits haven’t caught up yetFat loss without tracking: anchors like protein + plants, intentional meals, fewer mindless snacks, and real-life hunger/fullness cuesThe truth about 30-minute lifts: getting strong and seeing results with short, focused, high-intention sessionsTraining through a glute strain: why “stretch more” isn’t the answer and how smart strength work supports recoveryCuriosity over judgment: outcome goals vs action goals, and why long-term success lives in the boring, repeatable basicsConnect with Us:Understanding GLP-1 Medications with Barbie Boules, RDNIris Deadlifts on InstagramAmy Rudolph on InstagramWork with us at Beth Feraco FitnessThanks 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

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 DeadliftsThis 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” anythingHow fasting rules disconnect women from hunger cues and mimic disordered eating patternsWhy most clients who attempt intermittent fasting end up overeating at night and struggling with protein intakeHow “fear-based protocols” target menopausal women with misinformation, secrecy, and false authorityThe psychological toll of chasing hacks, cycle-syncing rules, and hormone micromanagementReal-life performance wins from fueling before workouts instead of training fastedThe 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 InstagramAmy Rudolph on InstagramWork with us at Beth Feraco FitnessThanks 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 | SpotifyBe 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.

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 BriThis 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 downWhat exercise addiction really looks like beneath the surfaceHow treatment, journaling, and reflection helped Bri rebuild her relationship with movementThe power of open, honest communication with family during hard seasonsNavigating caregiving, grief, and showing up for yourself without guiltFloor vs. ceiling goals: how to keep showing up during chaotic seasonsWhy silence, stillness, and curiosity are underrated tools for self-trustTreating your life like a science experiment: change variables, observe, adjust Connect with Us:Coach Bri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks 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 | SpotifyBe 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.

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.”- MeriThis 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 mindsetSetting bright-lines for indulgences like sweets and alcoholDeciding which events to prioritize for indulgence versus staying mindfulRecognizing that family expectations don’t have to dictate your choicesPracticing gentle boundaries with family, even when it’s uncomfortableViewing special foods as part of the experience without letting them define itReminding yourself that the season is short; mindful choices matter year-roundEmbracing forward planning to reduce holiday overwhelm and decision fatigueConnect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks 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 | SpotifyBe 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.

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 HillisThis 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 resultsWhat 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 HillisJosh Hillis on InstagramJosh Hillis WebsiteEating Skills Class: Three Foundational SkillsFat Loss Happens on a Monday BookLean and Strong BookThanks 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 | SpotifyBe 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.

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 DeadliftsThis 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 batteryHoliday game plan: swap vague “don’ts” for do’sHow to set your environment up for successDe-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 InstagramAmy Rudolph on InstagramMeri on InstagramHow to Make Trigger Foods Less TriggeringThanks 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 | SpotifyBe 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.

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 DeadliftsThis 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” thinkingFlexibility within structure: checkpoints help, but they’re not the goalSleep in tough seasons: when to move your body vs. when to truly restPostpartum reality check: adjust the dial, don’t drop the habitCompare-and-despair: why “should” invites perfection and quitting Connect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramMaintenance Masterclass EpisodeWhen 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 | SpotifyBe 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.

In today’s episode, I share some personal reflections on the often-stigmatized topic of overeating, particularly in the aftermath of holiday indulgence. I talk about my own Easter “nutritional chaos,” and realistic expectations with your relationship with food. With a mix of humor and sincerity, the discussion turns to the difference between overeating and binge eating, emphasizing that the former is a normal part of life and not synonymous with a disorder. The episode serves as a reminder that perfection in dietary habits is neither attainable nor desirable. So lighten up, mkay?“Your messed up relationship with food and your body affects the people around you in more ways than you like to admit.”- IrisDeadliftsThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:The important distinction between overeating and binge eatingWhat “all foods fit” actually meansHow managing expectations can dramatically influence our progressWhy beating yourself up for overeating is ridiculous and goofy, so stop itTips on managing temptation by rearranging one's environmentThe importance of periodic maintenance phasesThe responsibility all humans have to deconstruct their mindset about food, body, and exerciseConnect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramUnderstand Binge Eating with Chase Smith EpisodeThanks 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 | SpotifyBe 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.

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 wellnessFitness transformations take time, contradicting expectations of rapid changeThe importance of taking progress photos for tracking real changeThe need to shift from just losing weight to building muscle for long term health and better agingOvercoming gym anxiety and introducing children to gym environmentsThe language parents use about food and body profoundly affects their children’s perceptions and attitudes towards fitness and nutritionTransitioning into intuitive / informed eating requires a deep understanding of one’s nutritional needs and food contentWhat maintaining a healthy lifestyle really involvesConnect with The Gym Nurse (Shannon Collins): Follow The Gym Nurse (Shannon Collins) on InstagramVisit The Gym Nurse (Shannon Collins) websiteThanks 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 | SpotifyBe 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.

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 DeadliftsThis 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 InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramMaintenance Masterclass EpisodeWhen 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 | SpotifyBe 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.

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, RDThis 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 itThe ten principles of intuitive eating and where they overlap with fat loss coachingWhy rejecting diet mentality is key to breaking the shame-and-restart cycleHow to distinguish between real cravings and diet-induced “food noise”The role of planning and structure in intuitive eating successRespecting your body as the guiding principle for food decisionsHow belief systems and past diet history shape your relationship with foodPractical coaching tips for honoring hunger, fullness, and satisfaction Connect with Jessy Barron, RD:The Redhead RD on InstagramThe Redhead RD WebsiteThanks 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 | SpotifyBe 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.

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.”- MeriThis 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 differenceTraining 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 goalsHow 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 startingProgress you can measure: tracking loads, using fractional platesHow to take sets to (or near) failure, safely and on purpose Connect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramTogether We Are Stronger Group Coaching CommunityCut the Crap PatreonHow Fast Does Muscle & Strength Loss Happen When Taking Time Off?Managing Nutrition In Unexpected Circumstances & Work TravelThanks 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 | SpotifyBe 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.