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

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.

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, @nomeatmacrosThis week on Here’s the Deal:The importance of allowing yourself to fumble and figure things outUsing protein shakes and crappy protein powder recipes as a useful supplement to reach higher protein targets while finding a balanced dietThe practical and nutritional benefits including plant-based meals and proteinsHow tracking food intake can lead to revelations about dietary patterns and necessary adjustmentsThe importance of diversifying protein sourcesA hierarchy of plant-based proteinsHow experimenting with plant-based foods lead to more creativity, less monotony, and a deeper understanding of nutritionSamara’s experience with shifting into maintenance mode during a fat loss phaseThe difference between “needing” and “wanting” fat loss goalsPractical tips to make a fat loss phase easierThe importance of making intentional choices around food to build sustainable eating habits that align with your goals.Connect with Samara:Samara (@nomeatmacros) 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 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."- MeriThis 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 muscleWhy maintenance might be a better long-term strategy for most people in muscle buildingThe role of a coach in guiding through bulking and maintenance phasesUnderstanding what a true plateau isThe importance of consistency and how to evaluate it honestlyThe psychological impact of focusing solely on the scale and how to overcome itWhat an an “ideal week” of workouts might look likeConnect with Iris, Meri, and Amy:Iris Deadlifts on InstagramMeri 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’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-SempleThis 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 changingThe truth about hormones, strength training, and menstrual cyclesThe cycle syncing myth and why it’s not backed by meaningful scienceCollagen for joints, skin, and hair, and what the data actually showsCreatine: useful tool or overhyped brain-booster?What inflammation really is, and what it isn’tWeighted 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 InstagramDr. Lauren Colenso-Semple WebsiteFront Page Fitness Podcast on SpotifyFront Page Fitness Podcast on Apple PodcastsFront Page Fitness Podcast on YouTubeMASS Research ReviewThanks 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 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.”- MeriThis 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 alongHow to pause before reacting and make a rational decisionThe difference between a concern and a problem (and why we often confuse them)Stoic strategies for navigating family gatherings without fear or over-restrictionHow to focus on what you can control instead of catastrophizingWhy treating yourself fairly isn’t the same as giving yourself “grace” to self-sabotageThe four cardinal virtues and how to practice them inwardly as well as outwardlyHow to stop chasing external validation and build inner self-worth that lasts Connect 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 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 LinkulThis 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 adultsThe incredible transformation of Robert’s dad, from 330 lbs and dialysis to strong, mobile, and joyful in the gymWhat “constructive discomfort” is and how it builds confidenceHow muscle mass and bone density can improve even post-menopauseWhat the research shows about sarcopenia and its impact on retirement yearsWhy “just walking the dog” isn’t enough, and what to do insteadHow just 90 minutes of resistance training a week can improve bone density, muscle mass, and independenceThe truth about recovery after surgery when you’ve been strength trainingReal stories of clients reversing chronic pain, avoiding surgery, and defying aging stereotypesHow 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 YouTubeRobert Linkul on InstagramTraining the Older Adult WebsiteTraining the Older Adult 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 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.”- MeriThis 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 trustThe surprising truth about portion sizes—and how to find your portionWhy slowing down helps you realize what you truly enjoyHow the Candy Challenge helps dismantle food obsessionPractical environment hacks to reduce food noise and improve focusThe power of planning treats into your day to boost overall adherenceWhy structure and flexibility aren’t oppositesConnect 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, 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 HaywardThis 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 foodThe hormonal “fix” that promised magic, and what actually worked insteadWhy tracking food gave her freedom, not obsessionSimple but critical food tracking mistakes so many people makeHow front-loading calories can reduce cravings and food noiseHow to make progress without overhauling your whole life overnightThe difference between “being bored” and resisting changeConnect with Carmen Hayward:Coach Carmen Hayward on InstagramCoach Carmen Hayward 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’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.”- MeriThis 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 planHow comparison, even under the guise of curiosity, keeps you stuckWhat it really means to create a plan that works for your life, preferences, and budgetThe psychological trap of constantly collecting information and never startingWhy general guidelines (like calories or protein) are helpful—but your specifics are yours to buildHow to shift from outcome-based goals to action-based goalsReal coaching examples of clients taking ownership and feeling proud of their progressThe power of planning ahead, especially for social events and weekends Connect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramProtein & Fiber EpisodeHow Fat Loss Works EpisodeMaintenance Masterclass 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.

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 SekhonThis 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 eatingWhy “satisfaction is a strategy” became a game-changing mindset shift—and what that looks like in daily lifeThe 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 satisfactionHow 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 yourselfHow learning to say “no” at family gatherings was actually a form of deep self-respect and progressThe real power of doing it for you—not your kids, not the scale, not external validationConnect with Dal Sekhon, Nutrition Coaching by Dal:Nutrition Coaching by Dal 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.