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

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.

In today's episode, we’re answering more listener questions! We tackle your biggest questions about plant-based protein, pre-workout fueling, and easy, realistic lunches that don’t involve planning every last bite. Whether you're a vegetarian trying to build muscle or someone wondering if you HAVE TO eat before exercise, this conversation is full of judgment-free, real-life strategies.Whether you’re early in your fat loss journey or deep into the trenches, this episode is a must-listen. As always, the conversation covers more than just macros - it dives into the mindset shifts that create sustainable change. No guilt. No shame. Just real talk about what your body is trying to tell you."You were in maintenance… but with a deficit mindset. That’s a whole different ballgame.”- Amy Rudolph“Fasting is fine physiologically. It's just a way to control calories like anything else. What it can do to the mental side is where it really screws people up.”- Iris Deadlifts“If your partner is complaining that you never want to have sex anymore, that might be a clue that you’ve been dieting too long.”- MeriThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:Why staying in a deficit too long can impact your mental health and quality of life, even if your metabolism is fineSigns of diet fatigueHow vegetarian and plant-based clients can hit protein goalsWhy the “bare minimum” for protein is personalWhy aiming for better, not barely, matters moreProtein-first meal building makes hitting macros more manageable for all dietary patternsIs fasted training harmful to women?The real issue with skipping food: what happens mentally and behaviorallyHow to simplify lunch“Better living through frozen food and chemicals”Connect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramMaintenance Masterclass EpisodePlant Based Eating with SamaraProtein & Fiber 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, we’re joined by longtime listener Amy McCall Carlin! She’s an introverted music teacher, podcast host, and self-guided fitness enthusiast, who shares her refreshingly honest journey toward food freedom, strength, and sustainable habits.Amy never had a formal coach, yet through listening, learning, and trying things out bit by bit, she completely transformed her approach to nutrition, movement, and mindset. Her story proves that you don’t need perfection or a personal trainer to make a meaningful, long-lasting change.Amy walks us through her early experiences with cardio and fad fitness DVDs, her gradual shift toward evidence-based nutrition and strength training, and the game-changing mindset shifts that helped her break free from diet culture. From recovering smarter after an ankle injury to navigating teacher life with prepped meals and kid’s meals at Chipotle, Amy embodies the idea that consistency, curiosity, and compassion are the keys to real progress.“Getting away from the deadline has been huge for me. Establishing the habit until it becomes something you don’t even think about anymore has been very freeing.”- Amy McCall Carlin“I used to eat until I couldn’t breathe. And it was miserable. But I’m not tempted to do that anymore because I’ve changed how I eat during the day.”- Amy McCall CarlinThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:Why Amy chose to start strength training, and how it helped her avoid another broken ankleThe difference between cardio burnout and functional strengthHow skipping breakfast can fuel a late-night pantry raid (and what to do instead)Amy’s simple but powerful strategy for building habits that stickWhy eating “boring” meals can actually be a secret to successHow she made the shift from a night owl to a morning exerciser without hating itThe power of being willing to try and giving up the "all-or-nothing" approachWhat it could look like to balance eating out frequently while honoring your goalsConnect with Amy McCall Carlin:Amy McCall Carlin on InstagramJust an Introvert PodcastThanks 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 dig into the real talk around eating out: how often, how much, and whether it’s sabotaging your goals. We’ll challenge you to stop hiding behind “this is just what we do,” and share personal stories, practical strategies, and the mindset shifts required to strike the balance between real life and real progress. From budgeting and convenience to cravings and connection, this conversation covers the full plate.If you’ve ever wondered whether dining out is slowing your progress, or how to make it work FOR you instead of against you, this one’s packed with smart swaps, tough love, and supportive tips.“Plan. Do not wing it. It never ends well.”- Amy Rudolph“Frustration happens when expectations and actions don’t align.”- Iris Deadlifts“If you’re doing so much outside of your house that you cannot prepare food at home five out of seven days of the week, you’re doing too much.”- MeriThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:How Meri enjoys a weekly solo dinner without derailing fat lossThe hidden calorie costs of eating out, even with “healthy” and “mindful” ordersWhy restaurant food tastes so good (spoiler: butter. So much butter)Ways to recreate your favorite takeout meals at homeThe real financial impact of restaurant dining per servingWhy eating out once a week isn’t “special”Smart restaurant strategies like pre-logging, oil estimates, and portion hacksMindset shifts to help you stop using food as the centerpiece of every event Connect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramMindful Eating EpisodeCoach John NoelZach CoenThanks 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 welcome back Susan Niebergall - someone who has deeply shaped our journeys and brought us all together in the first place! In this raw and wide-ranging conversation, Susan shares what it’s been like to transform her life in her fifties and sixties, how strength training prepared her for a wildly successful hip replacement recovery, and the mindset shifts that come with aging. From fad diets and Jenny Craig trays to postmenopausal HRT and machine-based workouts, we cover the full spectrum of what it means to show up for yourself—no matter your age.You’ll hear how Susan dismantled decades of diet culture, built confidence through lifting, and discovered how "doing less" in the gym could still mean making huge progress.Whether you're navigating perimenopause, post-menopause, or just trying to get up off the couch and move, Susan’s lived experience offers both inspiration and practical wisdom. She’s not just preaching it - she’s walking the walk, lifting the weight, and paving the way for women who want to feel powerful in their 40s, 50s, 60s and beyond.“I’m worth having a good life where I’m not in pain, where I can sleep, where I feel good.”- Susan Niebergall“If I can do this, then other women can too. It’s not too late to do it, which most women think it is.”- Susan NiebergallThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:How Susan lost ~30 pounds in her 50s without obsessing over weightWhy prehab (before surgery) can be a total game-changerThe mindset shift from “how much weight can I lift?” to “how well can I move?”What it’s like to start HRT at 65—and the hoops women face to get thereWhy joint pain and fatigue might not be “just aging” after allLetting go of pressure, perfection, and back squats (yes, even if you could)Why "just walk for five minutes" is revolutionary (yes, really)The emotional shift from “all or nothing” to “I can do something today”Why strength training is still the most functional thing you can doConnect with Susan Niebergall:Susan Niebergall Fitness on InstagramSusan Niebergall Fitness YoutubeJoin Syatt Fitness Inner CircleThanks 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 breaking down one of the most overcomplicated - and misunderstood - ideas in nutrition and fitness: reverse dieting and the transition to maintenance. If you’ve ever wondered when to raise your calories, how to navigate the fear of weight gain, or whether you need to track during maintenance, this episode clears the confusion with real talk and real strategies.We explain why eating more doesn’t mean automatic fat gain, and give you a blueprint for approaching maintenance and muscle-building with confidence. From learning to trust your hunger to lifting heavier with purpose, we’re helping you drop the rules and start building the skill set that keeps you consistent, flexible, and thriving."Tracking is merely data and awareness. Look at what you're consuming, how is it working for you, and what if any tweaks do you need to make.”- Amy Rudolph“Our track involves not tracking sometimes... being okay with a messy day where things don't go to plan and we're just pivoting all over the place.”- Iris Deadlifts“If you’ve never done maintenance before, tracking it can be the most powerful thing you do - to finally understand what enough actually looks like.”- MeriThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:Why traditional reverse dieting is unnecessary (and kind of torturous)The real reason people fear maintenance - and how to face itWhy you might feel hungrier in maintenance, and what to do about itHow tracking calories during maintenance can un-traumatize your food relationshipWhen to tweak your calorie deficit (hint: it’s probably not yet)The simplest way to calculate your fat loss calories without overthinking itWhy “muscle confusion” is a myth and progressive overload wins every timeHow to tell if it’s time to change your workout plan - or just your mindset Connect with Us:Iris Deadlifts on InstagramMeri on InstagramAmy Rudolph on InstagramMaintenance Masterclass EpisodeSimplify Calorie Tracking EpisodeTogether We Are Stronger Community: Group Support and Training with Team BFFThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | Spotify | iHeart Radio | BlubrryBe 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, Dr. Allan Bacon joins us for an unfiltered and evidence-based dive into the confusing (and very often manipulative) world of health and fitness content on major podcasts and social media.We get real about why misinformation spreads so easily, how podcast hosts become accomplices to pseudoscience, and the responsibility we all have to demand better sources and explanations.We also unpack hot-button issues around menopause, cortisol, and hormone replacement therapy - with an emphasis on autonomy, nuance, and critical thinking. Dr. Bacon calls out and corrects the fear-mongering tactics used to prey on women, especially around menopause and midlife changes, and shares what the actual research says.If you’ve ever felt confused, discouraged, or duped by conflicting health advice—this conversation is for you.“Being duped is not a character flaw. It just means you were trying to take care of yourself with the best information you had at the time.”- Dr. Allan Bacon“You are part of the problem - and that’s good news. Because it means you’re also part of the solution.”- Dr. Allan BaconThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:Viral podcast content often thrives on sensationalism, not accuracyHow algorithms reward controversyHosts of large podcasts have a responsibility to vet and challenge misinformation, not just give it a platformIt's OK to change your mind as science evolves; that’s how credible professionals growWhy the SWAN study is important, empowering, and widely misrepresentedThe facts about cortisol and its role in the human bodyHow misleading "cycle syncing" advice rob women of autonomy, training consistency, and progressWhy women don't need separate training rulesEmpathy and accountability aren’t mutually exclusive, you can validate someone’s struggle and hold them to a higher standardWhy anti-man rhetoric in the menopause space harms women, shuts out allies and stifles productive, evidence-based dialogueConnect with Dr. Allan Bacon:Dr. Allan Bacon on Instagramhttps://mauiathletics.comMaui Athletics BlogThanks 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 fundamentals of fat loss. We explain the difference between fat loss and weight loss, we break down why fad diets “work,” explain what research has shown to be necessary for fat loss, and teach you how to find the ballpark estimation of your calorie deficit, protein, and fiber goals. We discuss what it means to “eat more and lose weight,” and debunk a few weight loss myths floating around the internet.We share some practical methods to manage hunger while in a fat loss phase / calorie deficit, and discuss how to pick a goal weight.Tune in to hear practical advise and insights (professional and personal) that will help you navigate the Wild West of diets, and achieve your fat loss goals sustainably, and, dare we say, enjoyably.“Stop freaking out over a couple of weeks or even a month, you just have to stick to your guns and trust that what you're doing is where you need to be, and stop second guessing yourself.”- Amy Rudolph“For all of the tips and tricks we have, a lot of the time the decision is just gonna be: I’m not gonna eat something. You can't really get around that.”- Iris Deadlifts“‘No’ has become a bad word, and it’s not.”- MeriThis week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:Understanding the difference between fat loss and weight lossWhat is essential for fat loss, regardless of dietary approachWhy many fad diets “work” (until they don’t)The importance of viewing the long term trends instead of daily fluctuationsSome practical methods to manage hunger in a calorie deficitHow to choose a goal weightHow can you “eat more and lose weight?”Connect 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 | Spotify | GooglePlay | iHeartRadioBe 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 and friend Kim Schlag joins us for a raw, relatable, and inspiring conversation about midlife, motherhood, and making space for yourself. Kim shares her journey from struggling with obesity in her thirties to becoming a strength coach who helps women in midlife feel strong and confident in their skin. We talk about what it really means to practice self-care - not just when life is smooth, but especially when it’s not.From perimenopause and divorce to building a business and rediscovering identity after motherhood, Kim walks us through her personal evolution and the actionable tools she now uses with clients every day. You’ll hear how Kim created her “Minimum Standard of Care” to stay grounded during the most challenging chapters of her life and why confidence isn’t about never having negative thoughts - it’s about knowing how to keep showing up anyway.This episode is full of tangible mindset shifts, actionable takeaways, and a reminder that you don’t have to be perfect to be powerful. If you’ve ever wondered how to keep going when everything feels hard, this one’s for you.If you’ve ever felt like you were failing just because you’re not perfect, this episode is for you.“You can see things I don’t like and still move on with your day - and not let it dictate how you eat, move, or live.”- Kim Schlag“Our kids need to see us taking care of our self and putting ourselves at the top of our priority list.”- Kim SchlagThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:Kim’s unexpected path from theater kid to midlife fitness coachThe truth about body image - even at “peak” strength or fitnessHow to create your own Minimum Standard of Care for tough seasonsWhy behavior change is about practice, not perfectionThe real meaning of self-efficacy (and how to build it)Reclaiming identity after kids leave home or relationships endHow to drop the guilt and start prioritizing yourself without apologyWays to add joy, fun, or coziness into your workouts and food choicesConnect with Kim Schlag:Kim Schlag Fitness on Instagramwww.kimschlagfitness.comFitness Simplified PodcastThanks 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 one of the most misunderstood concepts in the health and fitness world: what it really means to have a healthy relationship with food. This isn’t just about ditching the “good food vs. bad food” mindset - it’s about what happens when real life hits: travel, birthdays, brunches, and baseball games. If you’ve ever spiraled into a shame-fueled overindulgence after a cupcake or felt like every meal out needed to be “worth it,” or even felt like you can’t enjoy food in unexpected situations where you can’t really track it… this episode is for you.We’re unpacking how your background shapes your current habits, why food freedom doesn’t mean food free-for-all, and how to start making choices that actually support your goals and your peace of mind. From the clean plate club to the “special occasion” myth to tracking without losing your mind, this is the real, messy, totally doable work of food freedom."What’s not being managed is going to repeat itself.”- Amy Rudolph“Food freedom is not just doing whatever and hoping for the best - it’s making the smartest choice for you in the moment that aligns with how you want to feel.”- Iris Deadlifts“If you want a peaceful relationship with food, it will cost you something - but it’s worth every second.”- MeriThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:Why most "special occasions" are just normal life (and why that matters)What food freedom actually looks like in actionHow scarcity mindset leads to overeating (and what to do instead)Why “getting back on track tomorrow” might be the red flag you’re missingThe difference between restriction and restraint (and why one is essential)How tracking can help or hurt your mindfulness around foodLearning to recognize fullness cues—and what to do when you blow past themWhy this work is hard at first, but so, so worth it if you stick with it Connect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramMindful Eating 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, Chris McMahon joins us! He shares his journey from being diagnosed with type 1 diabetes at age 10 to coaching hundreds of clients through sustainable behavior change - while raising a family and working toward becoming a registered dietitian.This conversation digs into the truth about blood sugar, why no one is actually addicted to cookies, and how to stop chasing extremes and start building the messy, human middle. We also unpack the emotional side of food, the limits of macros alone, and how to finally build consistency by making space for being a real, imperfect person.What’s really behind that “I know what to do, I’m just not doing it” feeling? What if you’re not broken—just stuck in old coping patterns? What stories are you still carrying about your body? What if you stopped trying to be a robot—and let yourself be a human? And what if the real win is showing up when it’s not convenient?If you’ve ever felt like you were failing just because you’re not perfect, this episode is for you.“You never are the finished product. You're a work in progress the entire time until your last breath here on Earth. The only way you fuck any of this up is if you just quit.”- Chris McMahon“You are the one who gets to choose what you do.You just have to look and actually schedule it.”- Chris McMahonThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:Chris’s personal journey with type 1 diabetes and how it shaped his coaching philosophyWhy insulin spikes are normal - and not something to fear or obsess overHow stress, not just sugar, can cause blood sugar to riseWhat real food addiction looks like (and why it’s not about cookies)The emotional layer behind bingeing, overeating, and numbing through foodWhy mindset, values, and emotional safety matter more than perfect calorie trackingWhy not every coach is good at every thing (and why it should be that way)The one piece of homework Chris assigns to almost every client - and why it worksConnect with Chris McMahon:Chris McMahon on InstagramChris McMahon Website - Lose Fat. Get Strong. Drink Coffee.Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | 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 chat all about navigating the busy summer season filled with vacations, grad parties, and spontaneous weekends away while keeping our goals on track. We share our insights on how to stay focused and resilient, even when life gets a bit chaotic. We walk you through a flexible mindset and a few go-to plans for eating events, parties, vacations, and those unexpected curveballs that summer often throws our way, as well as a “Vacation Re-Entry Plan” into your fitness and nutrition routine.We discuss planning for those tricky moments when our usual routines are disrupted and how to be proactive rather than reactive with our nutrition. We challenge you to rethink your relationship with summer, discuss how you might lessen some food noise, and explain how “best yeses” can help you remain aligned with your goals during busy, food-heavy times of year.Tune in and get ready to tackle summer with confidence and clarity, ensuring you enjoy every moment without losing sight of your goals!“It's easy to stay on track when everything is going smoothly. But it's the tough days where preparation really counts.”- Amy Rudolph"Confidence comes from doing something you think is uncomfortable over and over again and realizing it wasn't that bad in the first place."- Iris Deadlifts"Your vacation is not the five days leading up to it and the five days after.”- MeriThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:How to develop Plans A, B, and C for life’s curveballsWhat are “best yeses” and how to embrace flexibilityHow a Vacation Re-Entry Plan can help you get back on track with food and exerciseHow to navigate social events and stay on trackHow to give yourself a break and enjoy life without guilt3 actions strategies to avoid floundering during summer chaosConnect 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 sit down with coach, mom, and cycle-breaker Carmie Hawkins to talk about what it really means and takes to raise your standards - whether you’re navigating parenthood, cultural expectations, or your own self-sabotaging patterns.Carmie shares her raw, honest journey to reclaiming her life and rewriting the blueprint she’s passing on to her daughters. This is a conversation about agency, boundaries, and the power of small, consistent actions, especially when you and no one else believes in you yet.We also explore what happens when you stop asking for permission and start asking better questions. How do I want to feel five years from now? What do I want my kids to remember about me? Am I actually too busy - or just unwilling to change?If you’re tired of starting over, waiting for the “perfect” moment, or measuring your worth in misery, Carmie offers the truth bombs you didn’t know you needed. If you’ve ever felt stuck, overlooked, or like you should have figured it out by now, this episode is your permission slip to begin again—with intention.“Being a sacrificial lamb for your family is not a flex.”- Carmie Hawkins“You are allowed to want more—and you are worthy of doing the work to get it.”- Carmie HawkinsThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:Why chasing thinness led Carmie to rock bottom - and how she climbed outThe lies moms are sold about selflessness, sacrifice, and what it means to be “good”How boundaries with family helped Carmie parent differently and break generational cyclesWhat “delayed gratification” really looks like in health, fitness, and lifeWhy data tracking - not dieting - is the starting point for real changeThe power of manipulating your schedule like a science experimentHow to spot the difference between an excuse and a priority mismatchWhy “boring basics” still move the needle the mostConnect with Carmie Hawkins:Carmie Hawk on Instagram (@carmhawk_getsfit)Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | 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 break down everything you need to know about navigating gym spaces with confidence. Beyond etiquette, we dive into the common fears people have about stepping into a gym, the mental roadblocks that keep people stuck, and why most gym-goers aren’t paying nearly as much attention to you as you think. We also discuss the importance of having a plan, why filming your workouts can be a game-changer, and how to handle unsolicited advice with grace and confidence.This is your ultimate guide to making the gym a more welcoming and effective space for everyone. If you've ever hesitated before walking through those gym doors, this episode is for you."You don’t have to talk to everyone at the gym - it’s okay to just go in, do your thing, and leave.”- Amy Rudolph“If you know why you're doing what you're doing, it's easier to have the confidence to say, 'I'm good, thanks.’”- Iris Deadlifts“We assume problems are going to happen more than they actually do - don’t let your perception color your experience.”- MeriThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:The basics of Gym Etiquette and some unspoken rulesSharing equipment: How to ask, when to waitWhat if the machine I need is taken?How long can I sit at a station?How many pairs of dumbbells can I take at one time?The right way to approach someone if you need to work in on a machineHow to handle unsolicited advice (it happens less often than you think!)The difference between gym confidence and gym arroganceWhy following a plan reduces gym anxiety and helps you move with purposeConnect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramTeam BFF Group Coaching & ProgrammingThanks 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.