Folgen
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In today's episode, we sit down with Ocean Trail (Irisās personal 1x1 coach), to talk about the realities of postpartum fitness, body recomposition, and what it really takes to feel strong again after bringing a new life into the world. From the highs of motherhood to the struggles of finding balance, Ocean gets real about the mindset shifts, the challenges of societal pressure, and why sheās taking a two-year approach to body recomposition instead of jumping straight into fat loss.
We also dive into the importance of pelvic floor health (and why pelvic floor therapy should be standard care), the myth of "bouncing back," and how moms can shift their focus from chasing their pre-baby body to building a strong, confident, and capable one.
Whether you're a new mom, a coach, or just someone who wants to understand the nuances of fitness after pregnancy, this episode is packed with insights that will challenge the toxic messaging around postpartum bodies.
"It's really hard to feel bad about a body that you're taking care of.ā
- Ocean Trail
āMaking peace is accepting that going back is no longer an option. Thereās no time machine, but you can set new goals in a way that makes sense for your current life.ā
- Ocean Trail
This week on Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt Want Life to Suck:
Why Ocean is taking a two-year approach to body recomposition instead of jumping straight into fat loss postpartumThe emotional and physical shifts of postpartum fitnessāwhat to expect and how to adjustThe misconception that postpartum fat loss = toxic diet culture (context matters!)How body recomp is one of the best postpartum strategies, especially for those who are detrainedThe role of pelvic floor therapy and why it should be a standard part of postpartum recoveryWhy ābouncing backā is an outdated and unhelpful concept for postpartum womenHow to shift the focus from āgetting backā to a past version of yourself to embracing a strong, capable, and evolving bodyConnect with Ocean Trail:
Ocean Trail on Instagram1x1 Coaching Inquiry with Ocean TrailSustainably Jacked 4-day SplitSustainable Jacked 3-day SplitResources Mentioned:
Sheridan Skye, RNAlessandra ScutnikJoelle SamanthaMeg SquatsKatrina McKennaGirls Gone StrongBrianna BattlesThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today's episode, we discuss the topic of maintenance: what, why, when, how. Maintenance isn't just the absence of dieting; itās a lifestyle shift that focuses on sustainability and balance. We explore what maintenance really means, why itās vital for both physical and mental health, and why itās often unknown and misunderstood. If youāve ever struggled with yo-yo dieting or wondered how to maintain progress without the constant stress of calorie deficits, this episode will provide clarity, actionable tips, and the reassurance you need to embrace this essential phase.
Our conversation unpacks the mental hurdles, physiological signals, and emotional challenges people face when transitioning into maintenance. From understanding that "not much happens" (and why thatās the point) to redefining progress beyond the scale, the hosts share their personal journeys and practical strategies for success. Learn how to incorporate "nutritional enhancements," prioritize muscle-building, and move away from the rigid diet mentality to create a sustainable, fulfilling lifestyle.
āItās not about a number, itās about a feeling.ā
- Amy Rudolph
āNot much happens in maintenance - and that's the entire point.ā
- Iris Deadlifts
āReplace the idea of ānormalā with āmaintenanceā - itās what you should have been eating this whole time.ā
- Meri
This week on Hereās the Deal: Fitness, Nutrition and Mindset for People Who Donāt Want Life to Suck:
What maintenance means.Recognizing the signs your body needs a maintenance phase.Common misconceptions about maintenance and why itās critical for long-term success.The mental shift from constant dieting to embracing a steady, sustainable lifestyle.Practical tips for incorporating "nutritional enhancements" like full-fat dairy and olive oil.Overcoming fear of the scale when transitioning out of a calorie deficit.How maintenance supports better performance, mood, and overall health.Why muscle-building during maintenance is key to achieving a toned physique.The role of emotional detachment from the scale in tracking progress.Understanding that weight fluctuations during maintenance are normal and healthy.Connect with Us:
Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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Fehlende Folgen?
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In todayās episode, we sit down with our friend Justin Barnes, a certified personal trainer, nutrition coach, traumatic brain injury survivor, and co-worker on Beth Feracoās Team BFF. Justin brings a unique blend of no-nonsense education and deep empathy, offering insight into navigating health, fitness, and lifeās toughest challenges. From supporting his wife through a chronic autoimmune condition to reshaping his own approach to wellness and health in the role of the main caregiver, Justin shares his journey with honesty, grit, and a lot of wisdom.
We explore how mindset shifts, prioritization, and self-care play crucial roles in overcoming obstaclesāwhether thatās dealing with misinformation in the fitness industry, managing caregiving responsibilities, or breaking through self-imposed limitations. This episode is packed with actionable insights, tough love, and practical strategies to help you take charge of your health and stop standing in your own way.
"You are more capable than you think you are, but nobody can believe that for you.ā
- Justin Barnes
āIf you're in a caregiver role, you have to find time for yourself to go get rid of some of that stress because you can't wear it forever.ā
- Justin Barnes
This week on Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt Want Life to Suck:
Why the basics always matter, no matter your health conditions, injuries, diagnosis, or past experiencesThe power of showing up ā especially when motivation is lowHow caregiving shapes resilience and why self-care is non-negotiableThe importance of prioritization over the concept of ābalanceāBreaking free from the diet culture cycle and leading by exampleHow to communicate with loved ones about your health and fitness goalsRethinking the role of alcohol and developing healthier coping mechanismsThe life-changing impact of stepping outsideāliterally and figurativelyConnect with Justin Barnes:
Country Strength (Justin Barnes) on InstagramThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today's episode, we tackle more of your questions about fitness, nutrition, and mindset. From body composition explained, to the truth about the anabolic window, weight set point theory, and even how to balance hosting dinners with your goals, this Q&A session is packed with actionable advice and candid conversations. As you know, we donāt shy away from addressing the nuance, context, and what matters most: sustainable habits over perfection.
Weāve got some laughs, some hard truths, and practical tips for you today. Whether itās figuring out what protein powder to buy, understanding why muscle matters for your metabolic health, or figuring out what music to listen to while lifting, thereās something here for everyone who wants to level up their approach to health and wellness.
"Thereās enough other things to stress about in life, and the anabolic window is not one of them. Just eat food.ā
- Amy Rudolph
āThe stories you tell yourself about yourself are true until you decide theyāre not.ā
- Iris Deadlifts
āIf you are unwilling to change anything, then nothing will change.ā
- Meri
This week on Hereās the Deal: Fitness, Nutrition and Mindset for People Who Donāt Want Life to Suck:
What body composition and ārecompositionā actually means.The truth about the āanabolic windowā and whether you really need protein within 30 minutes post-workout.How to plan and log food at social gatherings without stress or over-explaining.How and why you can influence your weight set point through lifestyle and behaviors.The importance of chewing your food for satisfaction and metabolic benefits.Protein powder buying tips.Simple tips to make protein shakes more digestible and satiating.Why overthinking nutrient timing isnāt helpful until you master the basics.How music and podcasts can energizeāor distractāyour workouts and walks.Resources Mentioned:
How Fat Loss Works, Managing Hunger, & Picking a Goal WeightQ&A: Mindful Eating & Serving Sizes, Building Muscle with Bodyweight Exercises?Q&A: Weight Loss Plateaus, Bulking, & An "Ideal" Week of WorkoutsMovement & Muscle for Healing and Longevity with Dr. Marie Whitt, DPTHow Fast Does Muscle & Strength Loss Happen When Taking Time Off?Connect with Us:
Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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Parenting is a journey filled with unexpected conversations, and body image is one of those topics that can catch you off guard. In this episode, Heather Adams, Strength and Nutrition coach and mom of 6, returns to dive deeper into raising kids with a balanced, healthy relationship with their bodies, food, and movement. With her own children and years of experience coaching others, she shares invaluable insights on guiding children through the ups and downs of self-perception while keeping our own biases and anxieties in check.
From tackling the differences in how boys and girls experience body image issues to fostering open and honest conversations, this discussion is filled with practical wisdom, heartfelt moments, and a few humorous parenting analogies you wonāt forget. If you've ever wondered how to help your child navigate the complexities of body image, confidence, and self-acceptanceāwithout overcorrecting or imposing your own fearsāthis episode is for you.
"Our kids donāt need us to fix everythingāthey need us to listen.ā
- Heather Adams
āYou donāt have to be perfect to be a great parent; you just have to be present.ā
- Heather Adams
This week on Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt Want Life to Suck:
How to respond when your child makes an unexpected comment about body image.The differences between boys' and girls' body image strugglesāand why both matter.Why your own relationship with food and your body sets the foundation for your children.The power of simply listening and asking questions instead of fixing everything.How to use curiosity instead of anxiety when addressing body-related concerns.The surprising ways dance and sports can both help and challenge body confidence.Why helping kids identify their unique strengths fosters resilience and self-acceptance.Practical strategies for navigating the inevitable comparisons kids make.Connect with Heather Adams:
Heather Adams on InstagramTraining Age Podcast with Val Lusvardi and Heather AdamsIris on Training Age Podcast: Telling a New StoryThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In todayās episode, we chat all about the "magic macronutrient," protein, and its equally important partner, fiber. These two nutritional powerhouses can revolutionize how you feel, perform, and thrive. We explore why protein is vital beyond the RDA's bare minimum and share practical tips to meet your optimal intake for muscle health, energy, and satiety. Meanwhile, fiber takes the spotlight as an unsung hero in digestive health, heart health, and even weight management. We break down the types of fiber, why they're crucial, and how to ease them into your daily routine without overwhelming your system.
We offer actionable advice for incorporating more of these nutrients into your meals, and share some of our favorites - and ways to prepare them. From understanding protein goals to busting myths about so-called "high-protein" snacks, and from leveraging frozen veggies to mastering simple meal templates, this episode is packed with insights to make eating healthier approachable and enjoyable.
āHave what you want, add what you need, make a delicious plate out of it.ā
- Amy Rudolph
āThe brain craves what we repeat. And that goes for food, behaviors, and thoughts. And we can change it.ā
- Iris Deadlifts
āUgly food is the best food, hands down.ā
- Meri
This week on Hereās the Deal: Fitness, Nutrition and Mindset for People Who Donāt Want Life to Suck:
The RDA for protein is the bare minimum - what do you need for more optimal health?Tracking your food for a week or two can reveal just how much (or how little) protein and fiber youāre actually eating.Common misconception: just because protein is available doesnāt mean people are consuming enough of it. Many fall far short of optimal intake.The 10:1 rule: how to make sure an āexcellent source of proteinā actually is.Fiber is essential for gut health, digestion, and preventing chronic disease.Cooking vegetables in butter, using sauces, and adding seasoning makes them way more enjoyable. Donāt be afraid to make food taste good!Simple strategies to ensure you get fiber and protein without overcomplicating things.Mentioned in this episode:
Irisās Salmon āRecipeāEnhance your Dietary Pattern with Plant Based Proteins and Mindful Eating with Samara (@nomeatmacros)Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In todayās episode, we welcome Renee Bellinger, a behavior change coach specializing in menopause and emotional eating. From her beginnings as an educator working with adolescents to becoming a health coach, Renee shares her unique journey and how she found her passion for guiding others through compassionate, evidence-based practices. We dive into the mindset shifts and practical skills needed to make meaningful, lasting changes - whether it's managing emotional eating, navigating menopause, or creating sustainable habits.
Renee offers insights on breaking free from the overwhelm of "doing it all" and emphasizes the importance of celebrating small wins. The conversation also explores the role of mindset, the emotional and rational balance needed for behavior change, and the transformative power of embracing imperfections in the journey toward health and wellness.
āYou are not your emotions. A feeling isnāt a factāitās just a signal inviting you to take action.ā
- Renee Bellinger
āConsistency isnāt about doing the maximum; itās about finding ways to engage in any version of the behavior that fits your life.ā
- Renee Bellinger
This week on Hereās the Deal: Fitness, Nutrition and Mindset for People Who Donāt Want Life to Suck:
Reneeās unique journey from education to behavior change coaching.Why behavior change starts with meeting yourself where you are.The challenges of navigating perimenopause and menopause, and how to adapt.How to manage stress by separating feelings from identity.Why sleep, stress management, and mindset are critical during life transitions.Practical strategies for emotional eating, including the importance of āpausing."The role of positive reinforcement and celebrating small wins in behavior change.Insights into DBT (dialectical behavior therapy) and managing emotions effectively.Connect with Renee Bellinger:
Renee Bellinger on InstagramRenee Bellinger on TikTokCoach Renee Bellinger WebsiteThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today's episode, we talk about bits and pieces of our own transformative journeys, and reassess some previously held beliefs about fitness, nutrition, and mindset. Each story highlights a shift from a restrictive perspective to a more informed, balanced understanding of health and wellness.
āWe wanna have more nutrient density in our diet, but heckā¦ We gotta have some pop tarts, donuts, and pizza to live life and still be able to meet our goals.ā
- Amy Rudolph
āIf youāre successful in a way that weans you off their program and you never have to come back to it, they canāt make money off you any more.ā
- Meri
This week on Here's the Deal: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck:
Popular diets like Weight Watchers often lead to temporary success without sustainable benefits.The challenge of breaking free from the "good food, bad food" mindset that is often perpetuated by diet programs.The importance of breaking away from a transactional relationship with food.How watching the physical decline of our older relatives impact our personal health choices.The consequences of neglecting fitness and health as one ages.Connect with us:
Iris Deadlifts on InstagramMeri on InstagramAmy Rudolph on InstagramThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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Dr. Gabrielle Fundaro, PhD is committed to combatting gut health BS, bridging the gap between current scientific research and its practical application, and helping individuals make informed decisions about their health and fitness. She holds a PhD in Human Nutrition, Foods, and Exercise and a BS in Exercise, Sport, and Health Education, as well as a decade of experience in both academia, research, nutrition and lifestyle coaching, speaking, and communicating.
In todayās episode, Dr. Fundaro joins us to explain what we know and donāt know about gut health, and dispel some disinformation that weāve seen in circulation. We discuss prebiotics and probiotics, food sensitivity tests, bogus gut health marketing and influencing, the link between autoimmune diseases and gut health, if certain foods hurt the gut microbiome, the legitimacy of food sensitivity tests, leaky gut, and how we can support a healthy and functioning gut in everyday life.
āGut health science is not actually a thing. Itās not a field of research. Gut health is a definition-free term that people can use to mean whatever they want.ā
- Dr. Gabrielle Fundaro, PhD
āYou are distracting people from being able to determine what is the root cause.ā
- Dr. Gabrielle Fundaro, PhD
This week on Hereās the Deal: Fitness, Nutrition and Mindset for People Who Donāt Want Life to Suck:
What is a āhealthy gutā and an āunhealthy gutāWhat we do and donāt know about gut healthBogus gut health marketing and influencingAutoimmune diseases and gut healthAre food sensitivity tests legitimate?Is āleaky gutā real?Which foods help or hurt the gut microbiomeHow to support a healthy gut in everyday lifeConnect with Dr. Gabrielle Fundaro, PhD:
Dr. Gabrielle Fundaro, VitaminPhD on InstagramNo BS Gut Health on InstagramThe Science of Gut Health: What the Research Really Says About Your Gut Microbiome Ebook by Dr. Gabrielle Fundaro, Jessie Hoffman, and Shannon BeerThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today's episode, we discuss how mindset, stress management, SLEEP, and intentional practice play critical roles in achieving health and fitness goals. We discuss the negative impact that inconsistent sleep has on your hunger, hormones, and brain function, and share practical strategies and actionable insights that will teach you to pivot through lifeās curveballs and prioritize yourself.
We also explore the psychology behind stress and how self-imposed expectations often create unnecessary pressure. We share our tried-and-true practical strategies for managing stress and optimizing sleep, underscoring how these foundational aspects ripple through every area of life.
"Whatās having the biggest negative impact on your life right now? Start there, thatās where youāll see the biggest positive change.ā
- Amy Rudolph
āWhen you have your stuff in your calendar, you have a better visual of how you can pivot, and you can make it work.ā
- Iris Deadlifts
This week on Hereās the Deal: Fitness, Nutrition and Mindset for People Who Donāt Want Life to Suck:
How flexibility within structure allows for a more adaptable and realistic approach to health goalsHow mastering stress management benefits not just your overall wellbeing, but also your interpersonal relationshipsThe "all-or-nothing" mindset often leads to stagnationPlanning aheadāusing calendars and pre-prepared mealsācan significantly reduce daily stressHow sleep impacts hunger hormones, mood, and decision-making; improving sleep hygiene is transformativePractical steps for stress managementPractical steps for establishing a sleep routineConnect with Us:
Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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Merry Christmas and Happy New Year! What an incredible year it has been!
We want to take a moment to say a heartfelt thank you to each and every one of you who has joined us on this journey. Whether youāve been here from the beginning or just recently discovered us, your presence, feedback, and support mean the world to us.
This platform has been an incredible space to explore, grow, and share not only as individuals but as a team. Weāve all brought our unique perspectives to the table, and itās been such a blessing to do this togetherāto talk through the nuances, share insights, and even learn new things from each other every single week. Your questions, comments, and shares fuel what we do, and knowing that weāre creating ripples of understanding and encouragement in health and nutrition makes it all so worth it.
Youāre not alone in this journey, and weāre so glad to walk alongside you, offering encouragement, education, and hopefully some inspiration. We hope youāve felt the same sense of connection and community that we feel each time we record.
From the bottom of our hearts, thank you for being part of this experience.
In health and happiness, you matter and donāt you dare forget it.
Coach Iris, Coach Amy, and Meri
Connect with Us:
Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In todayās episode, we welcome back Coach Brandy from Team BFF for a deep dive into evidence-based coaching, critical thinking, and the nuanced world of fitness and nutrition. We chat about navigating the overwhelming noise in the health and fitness industry and how to separate anecdotal advice from actionable, evidence-backed strategies, and how to gather EVIDENCE of your own success that will propel you forward.
We also explore the mental and physical adjustments required when facing challenges like injury, a disappointing diagnosis, aging, or deeply rooted diet beliefs. Brandy's personal journey, combined with her experience as a coach, provides a unique perspective on staying resilient, pivoting when necessary, and focusing on what truly matters: progress, not perfection.
Tune in for a raw, honest, and motivating discussion packed with practical advice and thought-provoking takeaways.
"Stop overthinking things to the point where you don't even take the time to think critically.ā
- Coach Brandy Schroeder
āYou have to be willing to pivot. Life will throw you curveballs, but focusing on what you CAN do makes all the difference.ā
- Coach Brandy Schroeder
This week on Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt Want Life to Suck:
The importance of critical thinking when evaluating nutrition and fitness advice.Why social media sensationalism complicates evidence-based coaching.The role of consistent fueling and recovery in preventing injury and improving performance.Strategies for adjusting nutrition and training during periods of injury or diagnosis.Why functional training means more than just light weights and balance exercises.The value of building resilience through nutrition, movement, and mindset.Connect with Coach B:
Coach Brandy on InstagramCoach Brandy on Team BFFCoach Brandyās StoryTraining Around Injuries: How Fast Does Muscle & Strength Loss Happen When Taking Time Off?Thanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today's episode, we tackle the common pitfalls and misconceptions around goal setting, particularly with New Year's resolutions. We discuss the importance of defining goals that align with your values, breaking them into actionable steps, and allowing room for flexibility and growth, and most importantlyā¦ HOW to do it.
We explore the benefits and how-tos of time-blocking, consistency calendars, and both the upsides and downsides of the SMARTER goal framework as it pertains to nutrition and fitness.
Packed with relatable anecdotes and practical tips, this episode is a must-listen for anyone looking to set goals that truly stick - no matter the time of year.
"The perfect plan done inconsistently fails in comparison to the worldās okayest plan done consistently.ā
- Amy Rudolph
āIf your plan leaves you relieved when itās over, it wasnāt the right plan.ā
- Meri
This week on Hereās the Deal: Fitness, Nutrition and Mindset for People Who Donāt Want Life to Suck:
The stigma around New Yearās resolutions often stems from poorly structured goalsHow temporal landmarks can help reset and refocus.Why goal specificity matters, and how to clarify your goals.Why SMART goals are a great starting point, but incomplete for long-term success.How to use a consistency calendar as a visual to track progress and identify patterns.How small, actionable steps, are often more sustainable than drastic changes.Why time-blocking and treating goals like appointments reduces decision fatigue.Connect with Us:
So Now What? Podcast EpisodeMeri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In todayās episode, Josh Hillis, a specialist in emotional eating and behavior change, joins us to discuss how a flexible, acceptance-based, skills-based approach encourages people to make eating choices that align with their values and to work with, rather than against, cravings and emotions. Josh helps us define our āvaluesā around food and eating, and how they play into how we feel and behave.
Throughout our conversation, Josh shares practical ways to address emotional eating, emphasizing the value of acceptance. By working on skills, we can learn to make thoughtful choices even in the face of strong urges, and live a life where enjoyment and our goals coexist.
āIf Iām willing to accept that Iām always gonna wanna have twelve cookies, then I can have two cookies and stop.ā
- Josh Hillis
āEmotions prepare us for an action, but they donāt force us to. We still get to choose.ā
- Josh Hillis
This week on Hereās the Deal:
Joshās journey led him from fitness coaching to a psychology-based, skill-focused approachEmbracing cravings and emotions as normal, and learning to align choices with valuesDefining our values around food and eatingThe power of curiosity over judgment to build emotional flexibilityPractical steps to detach from our emotions and accept themThe value of rituals, like an afternoon snack, in creating personalized food choicesLetting go of strict deadlines and fostering healthier, long-term habitsUsing a simple 10-minute pause to help understand and manage emotional triggersConnect with Josh Hillis:
Josh Hillis on InstagramJosh Hillis WebsiteEating Skills Class: Three Foundational SkillsFat Loss Happens on a Monday BookLean and Strong BookThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In todayās episode, Elaina Efird, Registered Dietitian and Eating Disorder Specialist, joins us to help clarify the fine line between disordered eating behaviors and clinically diagnosed eating disorders. She explains how the level of obsession and obsessive behaviors with food, weight, and body image can be a key indicator, emphasizing the importance of recognizing early signs of unhealthy patterns, and we touch on the growing awareness of conditions like Orthorexia, which can still be incredibly harmful, while not formally diagnosed.
We also explore how societal pressure and social media contribute to disordered eating behaviors, and the importance of fostering healthy relationships with food, both for ourselves and for the next generation. Elaina shares practical tips on mindful eating practices and how to prioritize health-focused behaviors over pure aesthetics.
We discuss fostering healthy eating behaviors in children from a young age, and honoring childrenās natural hunger and fullness cues, rather than forcing them to finish their plates, which can disrupt their innate ability to regulate food intake. We chat about how establishing boundaries around mealtimes, encouraging mindful eating, and creating consistent family rituals can set a strong foundation for a positive relationship with food. By modeling healthy behaviors and avoiding restrictive food practices, parents can help prevent future disordered eating patterns in their kids.
āWe need to shift the focus away from how our bodies look and towards the behaviors that truly define healthāeating well, moving in ways we enjoy, and managing stress.ā
- Elaina Efird, RD
āHunger and fullness cues are innate cues since birth. We, as adults, have learned how to ignore them.ā
- Elaina Efird, RD
This week on Hereās the Deal:
Eating disorders are all-consuming, while disordered eating can ebb and flow in impactSocietal pressure to avoid fatness fuels disordered eatingProfessional help should be sought early when food obsession negatively impacts lifeEarly recognition and professional support can prevent the progression from disordered eating to a full-blown eating disorderSetting boundaries around food behaviors, especially with children, fosters a healthy relationship with eatingMindful eating practices like focusing on your five senses can help reconnect with your bodyās cuesKids often have a natural sense of hunger and fullnessātrust them, and avoid forcing them to clean their platesTeaching children to sit down for meals and focus on their food helps build lifelong mindful eating habitsRole-modeling a positive relationship with food and not restricting certain foods can prevent children from developing secretive or binge behaviors later in lifeConnect with Elaina Efird, RD:
Elaina Efird, RD on InstagramEfird NutritionThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today's episode, we dive into the holiday season, touching on everything from festive treats to complex family dynamics. We discuss the blend of excitement and stress this season can bring, especially when it comes to maintaining nutrition and wellness goals amid endless gatherings and abundant holiday foods. We also explore the importance of mindful choices, setting realistic boundaries, having realistic expectations, and recognizing that some holiday indulgences are part of what makes this time special.
We share practical tips for navigating unique holiday pressures, from work banquets to family gatherings or balancing out those cherished seasonal treats. The holidays donāt have to be all or nothing; thereās 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.ā
- Amy Rudolph
"You don't have to eat like itās your last meal every holiday.ā
- Iris Deadlifts
āThe nervousness about approaching unknown situations over-affects things. Donāt fret so much.ā
- Meri
This week on Hereās the Deal: Fitness, Nutrition and Mindset for People Who Donāt Want Life to Suck:
Navigating holiday treats without falling into a restrictive or binge mindsetSetting bright-line boundaries for indulgences like sweets and alcoholDeciding which events to prioritize for indulgence versus staying mindfulRecognizing that family expectations donāt have to dictate your choicesPracticing gentle boundaries with family, even when itās 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 weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In todayās episode, the spotlight is on Meri as she shares her personal journey through the world of fitness, nutrition, and mindset. Meri opens up about her upbringing in a household with contrasting food and lifestyle beliefs, shaped by her parents' diverse economical backgrounds, and how that has impacted the rest of her life.
She shares her transformative experiences as an adult, how a pivotal moment in her 40s led her to a healthier relationship with fitness, nutrition, and her own self-worth, and a more sustainable, balanced, evidence-based approach. Through candid anecdotes, Meri reveals how small but powerful changes became the catalyst for lifelong health improvements, both for herself and her family. Meri's story is not just about physical transformation (to the tune of losing and keeping off over 100 lbs) but also about the powerful and necessary mindset shifts that came with it.
From navigating yo-yo dieting to breaking away from generational patterns, we dive into struggles and triumphs, things we werenāt taught growing up, and offer wisdom for anyone looking to overcome similar challenges.
"If you have never lifted and you start, and you get to a point where you think you can't do any heavier and then all of a sudden you break out from that, the feeling of accomplishment is topped by almost no other life experience. It's tangible proof that you can do beyond what you think you can do."
- Meri
āI was like, I don't wanna live like thisā¦ and I don't want my daughter to lose that smile on her face because she's gonna have to live like this one day."
- Meri
This week on Hereās the Deal: Fitness, Nutrition and Mindset for People Who Donāt Want Life to Suck:
How generational upbringing affected Meriās views of food, diet, and bodyMeriās turning point: a picture of misery and a pair of pantsThe connection between fitness, mindset, and overall life empowermentHow strength training became a transformative force in Meriās lifeMeriās commitment to breaking generational cycles for her childrenThe emotional challenges of adulting and parenting while focusing on self-careHow to recognize when guilt is self-imposed and unnecessaryThe importance of discomfort for growth and transformationWhy you need to address all aspectsāfitness, nutrition, and mindsetāfor long-term successConnect with Us:
Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThe Next Best Decision with Meri (Podcast Episode from 2023)Thanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In todayās episode, Registered Dietitian and Intuitive Eating Counselor Jessy Barron joins us to dive into the nuances of disordered eating and shares her journey from having and eating disorder to finding peace and real health through intuitive eating. We discuss the impact of diet culture and social media, addressing the misconceptions around "clean eating" and the influence of childhood beliefs on adult behaviors.
Jessyās candid approach highlights her mission to help people eat consistently and mindfully, without the guilt or rigid diet structures that often accompany traditional dieting. Jessy explains the dangers of orthorexic tendencies, explores the gut health consequences of food restriction, and provides perspective on managing food anxiety during the incoming holiday season.
āPeople think eating intuitively is a free-for-all. No, itās about listening to your body and not punishing yourself when it doesnāt align with what you think it should be like.ā
- Jessy Barron, RD, MS, RD
āOnce you admit that what youāre doing is destructive, you realize change is needed - and thatās terrifying because it might mean losing control.ā
- Jessy Barron, RD, MS, RD
This week on Hereās the Deal:
Managing food-related guilt and shame, especially around the holidaysUnderstanding intuitive eating: itās not a āfree for allā but about balance and the importance of structureCommon misconceptions about "all foods fit" and intuitive eatingThe role of early life influences on our eating behaviors and food anxietiesHow restrictive eating can cause bloating and gastrointestinal issuesPractical steps to break the cycle of guilt and shame associated with food choicesConnect with Jessy Barron, RD:
The Redhead RD on InstagramThe Redhead RD WebsiteThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In todayās episode, we interview Amy! We have a candid and heartfelt conversation about her journey from physical therapist to coach, as well as some of her personal experiences with diet culture, Weight Watchers, and a few pivotal moments that helped shape her mindset.
We explore Amyās evolution through motherhood, divorce, career pivots, life pivots, and how she learned to trust herself and take action even when the path forward seemed uncertain.
"Regardless of what has happened in the past, you are fully capable of doing something different. So do it. Stop questioning yourself."
- Amy Rudolph
āWe need to cut that cord. We need to not be deprived and we need to be okay with slower results that will actually stick."
- Amy Rudolph
This week on Hereās the Deal: Fitness, Nutrition and Mindset for People Who Donāt Want Life to Suck:
Amyās first exposure to diet culture through Weight WatchersHow Amyās experience with restrictive diets led her to realize they werenāt sustainableThe role of patience and trust in making lasting changesAmyās pivot from physical therapy to becoming a coach at 50 years oldHow shift from prioritizing weight loss to focusing on strength and mindset changed everythingAmyās belief that neuroplasticity is key to evolvingHow she overcame significant life changes, like divorce and career shifts, to build a fulfilling lifeThe impact of having a supportive community and mentors in shaping her careerThe importance of practicing maintenance in health and fitness to truly understand balance and sustainabilityConnect with Us:
Iris Deadlifts on InstagramMeri on InstagramAmy Rudolph on InstagramCuriosity Without Judgement with Amy Rudolph (Podcast Episode from 2023)Thanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In todayās episode, Dr. Marie Whitt, DPT, joins us to dive deep into the importance of movement, even after injury. We challenge the common advice to stop moving when pain strikes, emphasizing how the right kind of gentle movement can be the key to recovery. Marie shares her expertise on building strength for runners, reframing rehab as a training opportunity, and the role of breath work in managing pain and calming the nervous system.
We chat about the impact of strength training for overall health, longevity, and injury prevention, especially for runners, and why our bodies are designed to move and why staying still can lead to more pain and setbacks. Whether youāre an athlete, a new runner, gen pop who doesnāt run at all, or someone looking to maintain mobility as you age, this episode offers valuable insights into how to stay active and healthy.
āWhen you stop moving, your body stops remembering how to move. Gentle movement is what takes away the pain.ā
- Dr. Marie Whitt
āYou are stronger than you give yourself credit for. Letās teach your brain how strong you are.ā
- Dr. Marie Whitt
This week on Hereās the Deal:
Why the āstop moving when in painā advice can be counterproductiveUnderstanding pain as a signal, not a stop sign for movementThe role of strength training in improving running performance and reducing injuriesHow breath work can help calm the nervous system and manage chronic painThe importance of reframing rehab as a form of training, not a setbackThe impact of strength training on aging well and maintaining bone densityWhy basic, consistent movement is more effective than relying on recovery gadgets and supplementsConnect with Dr. Marie Whitt:
Dr. Whitt Fit on InstagramDr. Whitt on YouTubeDr. Whitt Fit Dare to Train Differently BlogDare to Train Differently Strength GuideThanks for tuning in to this weekās episode of Hereās the Deal: Fitness, Nutrition, and Mindset for People Who Donāt 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, donāt forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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