Episódios
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In today’s episode, we interview Amy! We have a candid and heartfelt conversation about her journey from physical therapist to coach, as well as some of her personal experiences with diet culture, Weight Watchers, and a few pivotal moments that helped shape her mindset.
We explore Amy’s evolution through motherhood, divorce, career pivots, life pivots, and how she learned to trust herself and take action even when the path forward seemed uncertain.
"Regardless of what has happened in the past, you are fully capable of doing something different. So do it. Stop questioning yourself."
- Amy Rudolph
“We need to cut that cord. We need to not be deprived and we need to be okay with slower results that will actually stick."
- Amy Rudolph
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Amy’s first exposure to diet culture through Weight WatchersHow Amy’s experience with restrictive diets led her to realize they weren’t sustainableThe role of patience and trust in making lasting changesAmy’s pivot from physical therapy to becoming a coach at 50 years oldHow shift from prioritizing weight loss to focusing on strength and mindset changed everythingAmy’s 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 week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, Dr. Marie Whitt, DPT, joins us to dive deep into the importance of movement, even after injury. We challenge the common advice to stop moving when pain strikes, emphasizing how the right kind of gentle movement can be the key to recovery. Marie shares her expertise on building strength for runners, reframing rehab as a training opportunity, and the role of breath work in managing pain and calming the nervous system.
We chat about the impact of strength training for overall health, longevity, and injury prevention, especially for runners, and why our bodies are designed to move and why staying still can lead to more pain and setbacks. Whether you’re an athlete, a new runner, gen pop who doesn’t run at all, or someone looking to maintain mobility as you age, this episode offers valuable insights into how to stay active and healthy.
“When you stop moving, your body stops remembering how to move. Gentle movement is what takes away the pain.”
- Dr. Marie Whitt
“You are stronger than you give yourself credit for. Let’s teach your brain how strong you are.”
- Dr. Marie Whitt
This week on Here’s the Deal:
Why the “stop moving when in pain” advice can be 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 week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, we interview Iris! We dive into Iris’s personal story, uncovering the deeply ingrained struggles many of us face around food, body image, and exercise, and the path to self-acceptance. The conversation takes us through the early influences of her childhood, the pressures of dieting, and how she eventually found balance and peace in a world that often pushes extremes.
This episode is packed with personal anecdotes, valuable lessons, and a deep exploration of how our relationships with food and exercise are shaped from childhood… and what we can do about it. This episode is an inspiring reminder that our journeys are ever-evolving and that embracing the basics with consistency can lead to profound changes both physically and mentally.
"Every day you decide to go in and do something hard is another day where you're proving to yourself that you can handle something hard."
- Iris Deadlifts
“If people could understand that it always comes back to their choices and their personal responsibility in any situation, they would be amazed at the progress they can make."
- Iris Deadlifts
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Reflecting on the impact of “good vs. bad” food language in childhoodThe lasting impact of restrictive diets on body image and mental healthThe importance of lifting weights for both physical strength and mental resilienceHow shifting her mindset from aesthetics to health has transformed Iris’s life The power of consistent movement in improving both body and mindWhy curating your feed matters - the importance of surrounding yourself with evidence-based, positive voices on social mediaIris’s breakthrough moment: letting go of strict deadlines and embracing a sustainable approachRecognizing that control doesn't mean rigidity, but rather, understanding your choices and taking responsibility in a compassionate wayConnect with Us:
Iris Deadlifts on InstagramMeri on InstagramAmy Rudolph on InstagramEpisode: Q&A: Weight Loss Plateaus, Bulking, & An "Ideal" Week of WorkoutsThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, Matt Van Der Laar joins us for a deep conversation on the topics of obesity, processed foods, and the shame-driven messaging often found on social media. We explore how fear-mongering and oversimplified comparisons—like equating processed foods to smoking cigarettes—overlook deeper issues such as emotional regulation, mental health, and societal factors that contribute to obesity.
We share our frustration with harmful narratives that ignore the true root causes of obesity, and we highlight the roles of empathy, proper education, support systems, and even GLP-1s in making lasting, meaningful changes. We also discuss how parenting plays a pivotal role in building healthy relationships with food and movement, emphasizing that the obesity conversation must move beyond shaming and judgment to focus on support, mental health, and practical solutions for both children and adults.
“It's almost never the food. It's the way we're using food to cope with everything that we have going on in our lives.”
- Matt Van Der Laar
“If you’re only taking these drugs, but you’re not addressing the mental and emotional side of things, then it’s just another fad diet for you.”
- Matt Van Der Laar
This week on Here’s the Deal:
The harmful comparison of processed foods to smoking and how it perpetuates fear and shameHow obesity and being overweight is more about emotional regulation, coping mechanisms, and access and affordability than just food and “laziness”The role of GLP-1 medications for those who need them, and the stigmatization that surrounds their useWhy movement, not just diet, is crucial for combating obesity in adults and childrenThe importance of empathy and understanding people’s unique struggles with food and healthThe significance of community involvement, such as community gardens, in helping children and families access healthier foodsHow parents can help their children develop a healthy relationship with all foods, including highly processed onesHow parents can help their kids develop a healthy love of movementConnect with Matt Van Der Laar:
Matt on Mindful Eating (podcast episode with Brooke)Matt Van Der Laar on InstagramMatt Van Der Laar on FacebookFit Fat TrainingCut the Crap with Beth and Matt 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 | 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 chat about some of the most common misconceptions floating around the health and fitness world.
Does muscle really weigh more than fat? Is eating fruit just the same as eating plain sugar or highly processed food? Should everyone be taking creatine? How important is protein beyond muscle building? Can you really only digest 35 grams of protein at a time? Should you rely on collagen supplements for better hair, skin, and nails, or is a varied diet a more effective solution?
We address all of these, and more, in this episode, which is a must-listen for anyone looking to soften the overwhelming amount of noise in the health, fitness, and fat loss space.
“The human body is resilient and amazing. And if we treat it well, it will treat us well..”
- Iris Deadlifts
“You do not have to buy something extra to add to your diet. Just start with your food.”
- Meri
“With supplements, you have really no idea what you are ingesting.”
- Amy Rudolph
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Does muscle really weigh more than fat?Is eating fruit just the same as eating plain sugar or highly processed food?Is the fear of fruit because of its sugar content justified, or are you missing out on its vital nutrients?Who should or should not be taking creatine?Can the body only handle 35 grams of protein at a time?How important is protein beyond muscle building?Should you rely on collagen supplements for better hair, skin, and nails, or is a varied diet a more effective solution?Resources Mentioned:
Iris Deadlifts on InstagramMeri on InstagramAmy Rudolph on InstagramEpisode: Organic Food Myths, How to Like Veggies, & Big Picture Dieting with EC SynkowskiEpisode: Advocating for Yourself in Midlife with Barbie Boules, The Cognition DietitianEpisode: Sugar Addiction, Getting Bulky, & GeneticsEpisode: Flexible Dieting and Debunking Oatmeal Myths with Alan AragonThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, Team BFF Coach Peggie Larsen joins us again to dive into the challenges and mindset shifts that come with fitness, weight loss, and body image, especially for women navigating midlife and beyond. Peggie shares her personal journey of achieving a lean physique, only to realize it wasn’t sustainable for her health or happiness. Now, she focuses on feeling strong, healthy, and confident, debunking societal pressures that push women to chase unattainable ideals.
The conversation also touches on the importance of finding balance, learning to listen to your body, and letting go of the numbers on the scale. We explore how movement, nutrition, and mental well-being go hand-in-hand, highlighting the critical need to trust the process and embrace your own unique fitness journey.
And so much more…
“It’s not worth it to feel like shit just to be lean. I’d rather be strong, sleep well, and have a healthy relationship with food.”
- Peggie Larsen
“Quit looking back and just be the best you can be now. Keep moving forward.”
- Peggie Larsen
This week on Here’s the Deal:
Peggie shares her experience of gaining some weight back and feeling better overall.How prioritizing sleep, health, and balance over appearance can lead to more sustainable resultsUnrealistic societal expectations often create pressure, especially for women post-pregnancySignificant changes require patience and time, with a long-term approach being essentialHow incorporating enjoyable activities into your routine can help maintain consistencyAvoid comparing your journey to others or to past versions of yourselfWhy it’s important to embrace the mental and emotional aspects of your fitness journeyConnect with Coach Peggie Larsen:
Coach Peggie Larsen on InstagramCoach Peggie Larsen, Team BFFCoach Peggie Larsen’s Blog, Live Your Life with PurposeThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, we dive deep into the realities of fitness expectations, dismantling the idea that in training, "more is always better." We share insights on training frequency, and explain that even one to two days of intentional strength training per week can yield incredible health benefits. The conversation expands into how listeners can adapt workouts to their individual lives and goals, reminding them that doing what’s doable trumps chasing the so-called “optimal” routines often promoted on social media.
We chat about the concept of "training age" and how workout routines evolve as experience and goals shift. We also discuss taking time off the gym, and the common fears surrounding that. What if you have to turn down the gym during a busy season? What if you’re forced to be sedentary due to an injury or surgery? How fast does muscle and strength loss happen?
“If you replace 'optimal' with 'doable,' you'll find a lot more success.”
- Meri
“You are far more capable than you think you are—stay on the path even when life is hectic.”
- Amy Rudolph
“You know what's really bad for your health overall? Stressing about everything. It's awful for your gut, your brain, your sleep.”
- Iris Deadlifts
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
How many strength training days a week are enough for general health?What is “training age?”Optimal vs DoableStop phoning it in at the gym just to check a box—focus on quality workouts.What happens when you have to take some time off strength training?How fast does muscle and strength loss happen?What if you’re forced to be sedentary due to an injury or surgery?How social media can skew perceptions of what’s necessary for progress—focus on *your* goals.Resources Mentioned:
Iris Deadlifts on InstagramMeri on InstagramAmy Rudolph on InstagramEpisode: Q&A: Weight Loss Plateaus, Bulking, & An "Ideal" Week of WorkoutsThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, Coach Brandy Schroeder from Team BFF joins us to share her journey from battling weight issues as a tween to becoming a seasoned health and fitness coach. Brandy opens up about struggles she faced, including the mental and physical toll of competitive bodybuilding and her fight to find a healthier relationship with food and her body. Brandy shares the harsh realities behind the seemingly glamorous world of fitness competitions and the importance of focusing on sustainable, long-term health.
"I wasn't happy—it was actually the worst time of my life. Being lean doesn't fix the broken pieces.”
- Coach Brandy Schroeder
“You have to understand that the journey you're on through your fat loss phase applies to your maintenance. It’s not just about losing weight; it’s about learning how to keep it off.”
- Coach Brandy Schroeder
This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:
Brandy’s commitment to “never diet again”The journey from being the “fat kid on the playground” to competitive bodybuilding and how that shaped her and her coaching philosophyThe dark side of competitive bodybuilding, including the unsustainable nature of extreme dietingHow Brandy overcame her fear of gaining weight and learned to trust her bodyThe importance of maintaining a healthy relationship with food, even when pursuing fitness goalsWhy maintenance is the ultimate goal, not just losing weightHow genetic makeup plays a role in our body’s ability to change shape The mental and emotional struggles that come with body issues and extreme dietingThe need for honest conversations between coaches and clients about realistic fitness goals.Connect with Coach B:
Coach Brandy on InstagramCoach Brandy on 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
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, we discuss the challenges of maintaining reasonable nutrition when life throws unexpected curveballs. From dealing with family emergencies, quick trips, and navigating traveling for work, we chat all about how to stay on track—or give yourself grace when you can't. With personal real-life scenarios and practical advice, we emphasize the value of practicing maintenance along the way and being honest with yourself about what you can handle during certain periods of time.
We also discuss traveling for work - for some, this is their lifestyle, and with it comes the need for certain guardrails and strategies. We chat about how to maintain healthy habits while traveling for work and the importance of preparation, flexibility, and mindful decision-making when faced with the temptations and obstacles that come with being on the road.
“It's okay to just bring yourself to maintenance for a while and forget about fat loss.”
- Meri
“Practice the pause. Check-in with yourself. Loosen the reins a little bit, but be in control.”
- Amy Rudolph
“There will always be a little bit of resistance...but there are better times than others.”
- Iris Deadlifts
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Strategies for managing nutrition during unexpected life eventsThe importance of flexibility in maintaining health goalsPractical tips for staying on track while dealing with stressUnderstanding when to pause and shift to maintenance modeTips for staying on track with nutrition during work travelThe importance of setting priorities and aligning actions with goalsHow to plan ahead to avoid common pitfalls while travelingThe value of being flexible and honest with your approachResources Mentioned:
Iris Deadlifts on InstagramMeri on InstagramAmy Rudolph on InstagramEpisode: How to Navigate Summer Chaos NutritionThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, Heather Adams, Strength and Nutrition coach and mom of 6, joins us to share her own fitness journey, from a shy, timid kid who was afraid to try anything new… to playing tackle football and qualifying to run the Boston Marathon and becoming a personal trainer and dedicated coach who is helping women achieve “peaceful striving” in their health, nutrition, and fitness goals.
We chat all about the importance of approaching life with curiosity and kindness instead of frustration and anger. Heather shares powerful insights on the importance of understanding the "why" behind actions, the challenges of breaking old habits, how “constructive discomfort" can lead to significant personal growth, and the persistence in making small, consistent changes can help snowball into huge lifestyle shifts.
"I got brave. That's where all of the magic happens.”
- Heather Adams
“Embrace the power of maybe—maybe this could work, maybe this could be great. You can always make a choice and then make another choice.”
- Heather Adams
This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:
The impact of her older brother’s wrestling and dieting on Heather’s early views of fitnessHeather’s journey from being a timid, reclusive child to discovering her athletic sideHow little moments of bravery can help you achieve great thingsThe concept of “peaceful striving” and its importance in fitness and personal growthThe role of curiosity and kindness in personal growth and evolving identitiesThe importance of understanding the "why" behind actions and patterns to foster long-term changeConnect with Heather Adams:
Heather Adams on InstagramTraining Age Podcast with Val Lusvardi and Heather AdamsIris on Training Age Podcast: Telling a New StoryThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, we dive into the often misunderstood world of calorie tracking and break down why it’s a valuable tool that doesn’t need to be as complicated or intimidating as if often seems. We discuss the common hurdles people face when starting to track their food intake, why some find it to be rather triggering, and offer practical advice on how to simplify the process.
We tackle the emotional and psychological aspects of food tracking, acknowledging that it can be tedious and even overwhelming at first. We emphasize the importance of patience and curiosity in the process, reminding you that tracking is not about perfection but about gaining valuable information that can lead to more informed decisions and better outcomes. We share some personal stories and practical tips to make tracking more approachable and less stressful.
Whether you’re new to tracking or have tried and struggled before, this conversation is packed with insights to help you build awareness around your eating habits and move closer to your health goals.
“Tracking can be so liberating if you let it be.”
- Iris Deadlifts
“If you're heading into tracking with the idea of ‘I don't wanna do this. This is gonna suck. I hate this. I hate it. I'm gonna hate every minute of it…’ you’re right about all of it.”
- Meri
"It still existed in your body even though it didn't exist on paper or in the app."
- Amy Rudolph
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Why tracking food is so valuable for building awareness and adjusting dietary patternsDo you have to track macros or calories? What’s the difference?What if tracking is triggering?Who shouldn’t track calories?How to take breaks from tracking, especially during vacations or special occasionsHow to build yourself up to calorie tracking if you’ve never done it beforeHow pre-tracking meals or tracking as you go can make the process easier and less overwhelmingConnect with Iris, Meri, and Amy:
Iris Deadlifts on InstagramMeri on InstagramAmy Rudolph on InstagramQ&A Episode: Mindful Eating & Serving Sizes, Building Muscle with Bodyweight ExercisesEpisode: Put Your Nutrition and Fitness on Autopilot: Food Prep, NEAT, and GymThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, Candace Smith, Women’s Strength and Nutrition coach, joins us to share her own relatable fitness journey, and to discuss how shifting from exclusively cardio based activities and fitness classes to intentional strength training will transform your fitness routine and body, and give you long-lasting results. Candace emphasizes the importance of mindset, nutrition, and intelligent training techniques to help women achieve their goals, and emphasizes the importance of performance goals, explaining why heavy lifting and proper nutrition, including fruit and carbs, are essential for achieving the toned look many women desire.
With a focus on debunking myths and empowering women, this episode is packed with actionable insights and motivation to help you reach your fitness and physique goals.
"Tone is muscle. You can't have one without the other.”
- Candace Smith, Beauty of Strength
“If you train like you mean it and pursue performance goals, it becomes less boring. Let your lifting be lifting and find your entertainment outside the gym.”
- Candace Smith, Beauty of Strength
This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:
What it actually means to be “toned.”Why transitioning from cardio to strength training is essential for achieving a toned physique.Misconceptions about carbs and muscle gain hinder women’s fitness progress.Why carbs and balanced nutrition are crucial for building muscle and overall health.Why group fitness classes may not provide the necessary stimulus for muscle growth.The importance of lifting heavier weights and structured, intentional programming for results.The benefits of having performance goals.How to blend structured workouts with enjoyable activities for a balanced fitness routine.Connect with Candace R Smith, Beauty of Strength:
Candace, Beauty of Strength on Instagramcandacersmith.comThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, we answer more listener questions!
We discuss proper footwear for weight training and the importance of taking rest and recovery days even though many fear them. We explore the effectiveness of body weight exercises in building strength muscle, especially after menopause, and touch on the concept of progressive overload and how it's not just about adding more weight, but also about improving technique and controlling the load, and debunk the myth that menopause requires a completely different approach to fitness and nutrition.
We also have a conversation about the intricacies of serving sizes and how to determine the appropriate amount of food for your needs. We share our personal experiences and insights on how to approach serving sizes mindfully, and discuss the importance of slowing down to listen to your body’s signals, experimenting with portions, and understanding that the suggested serving sizes on packaging are just that—suggestions.
"My digestion has thanked me for slowing down. Not necessarily chewing x amount of times before I swallow, but just not putting another bite in until the first one's done."
- Amy Rudolph
“The search for ‘the best’ is just procrastination.”
- Iris Deadlifts
“Erase the idea that it all needs to change because you've gone into menopause."
- Meri
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Why flat, natural-shaped shoes are best for weight trainingWhy rest and recovery days are crucial for muscle growth and preventing overtrainingHow active recovery activities like walking, stretching, and mobility exercises enhance gym performanceHow progressive overload is more than just adding more weightThe importance and limitations of bodyweight only exercisesEffective fitness and nutrition strategies do not need to drastically change post-menopauseHow eating slower can help you eat less overall and appreciate your food moreConnect 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
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, Team BFF Coach Peggie Larsen joins us for a candid conversation about the transformative events that impact our sense of self and body image. Peggie shares her young struggles with dieting and a negative body image, overcoming an eating disorder, and how she transformed these challenges into a passion for helping others achieve their health and fitness goals.
We explore the impact of social media on our self confidence for both women and men, and even discuss a few of our own long-held beliefs that we’ve been systematically challenging over the past few years, and what we have learned from the experience. We discuss the critical role of self-respect in your health and fitness endeavors, and chat about the impact of alcohol overconsumption on your mindset and your goals.
And so much more…
“It just took a lot of time to get through all the bullshit. But coming out on the other end, it's so satisfying and it feels so much better than the other crap.”
- Peggie Larsen
“You might think you don't have willpower but you have permission power.”
- Peggie Larsen
This week on Here’s the Deal:
Peggie’s journey through her early love for gymnastics and strength, overcoming an eating disorder, and eventually becoming a nutrition and mindset coach, trainer, and spin instructorThe impact of social media and diet culture on self-image and behaviorThe role of self-respect in achieving lasting change and personal growthThe concept of "permission power" as a tool for personal empowermentHow curiosity about limiting beliefs can lead to transformative changeThe pervasive impact of alcohol and the benefits of taking a break to reassess its role in one's lifeConnect with Coach Peggie Larsen:
Coach Peggie Larsen on InstagramCoach Peggie Larsen, Team BFFCoach Peggie Larsen’s Blog, Live Your Life with PurposeThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, we answer listener questions!
We have a candid conversation about whether bulking is necessary for muscle gain or if it can be achieved while in maintenance, discussing the pros and cons of a bulk, and the importance of intentional training. We discuss what constitutes a true “plateau” and how to measure progress beyond just the scale, the importance of consistency, and why it's crucial to redefine or clearly define success in your fitness journey. We also chat about an “ideal week” of workouts and the importance of setting realistic goals based on individual needs and circumstances, rather than striving for a one-size-fits-all "ideal."
"Celebrate your progress in all areas of your life, not just what the scale shows. Success is more than a number."
- Amy Rudolph
"The great irony of a weight loss endeavor is that the less you focus on the weight loss, the more consistent you can actually be, and then the more weight loss you actually see."
- Iris Deadlifts
"We don't live in a 100% ideal world, so focus on what you can do consistently right now."
- Meri
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
The definition and purpose of “bulking” to build muscleWhy maintenance might be a better long-term strategy for most people in muscle buildingThe role of a coach in guiding through bulking and maintenance phasesUnderstanding what a true plateau isThe importance of consistency and how to evaluate it honestlyThe psychological impact of focusing solely on the scale and how to overcome itWhat an an “ideal week” of workouts might look likeConnect with Iris, Meri, and Amy:
Iris Deadlifts on InstagramMeri on InstagramAmy Rudolph on InstagramThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | 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, Emily Lynn Paulson - author and former top-level MLM rep - joins us to discuss the insidious nature of multi-level marketing (MLM) companies. Emily shares her journey from being a top seller to becoming a vocal critic, shedding light on how these organizations exploit individuals’ shame and vulnerabilities, and create unrealistic expectations of success.
We share some of our experiences and insights as a powerful critique that some may find controversial or offensive. We explore how MLM manipulates individuals by promising financial freedom, community, and personal fulfillment, and “free” cars, while often delivering the opposite, steeped in white supremacy and body shaming. As a former high level insider, Emily exposes the reality behind the glossy success stories and highlights the importance of reclaiming one's self-worth and intuition.
This episode is a must-listen for anyone who has been touched by MLM, might be involved in one, or is curious about the true impact of these organizations.
“Everything in an MLM is meant to break down your intuition.”
- Emily Lynn Paulson
“The goal is to get people to sign up as a distributor. In every MLM everywhere, that is the goal. And the products are just the gateway to get you into the business model.”
- Emily Lynn Paulson
This week on Here’s the Deal:
The problematic structure of MLM: how the "multi-level" aspect inherently sets most participants up for failureEmily’s personal journey from an MLM top seller to a criticThe dangerous impact of MLM on mental health, particularly in the wellness industryThe false promise of financial freedom and community, and how these are used to lure vulnerable individualsThe cult-like practices used in MLM, including the use of Steven Hassan’s BiTE model to understand their control tacticsThe reality behind the “free” car programs and other incentives that often lead to financial strain rather than benefitThe deceptive nature of signing up for MLMs “just for the discount”The pervasive body shaming and unrealistic health standards promoted by wellness MLMThe role of alcohol in MLM culture and how sobriety helped Emily see the reality of her involvementConnect with Emily Lynn Paulson:
Highlight Real by Emily Lynn PaulsonHey Hun: Sales, Sisterhood, Supremacy, and the Other Lies Behind Multilevel Marketing by Emily Lynn PaulsonJoin the Sober Mom Squad CommunityThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In this episode, we step into the world of foot health and minimalist footwear with Andy Bryant, a seasoned podiatrist from Melbourne, Australia. Meri shares her personal journey of overcoming crippling foot pain through discovering the benefits of minimalist shoes, and Iris shares her experience with debilitating knee and hip pain in walks and hikes, and how minimalist footwear played a role in moving better.
Throughout the conversation, Andy explains why modern shoes are detrimental to our foot health and how minimalist footwear can help restore natural function and strength, addressing common foot problems and sharing practical advice for transitioning to barefoot-style shoes, and the role of the foot as a natural shock absorber and how modern footwear hinders that, leading to weaker feet and more imbalance. We also discuss running in minimalist shoes: who and why and how?
This episode is packed with valuable insights for anyone interested in improving their foot health, posture, and overall well-being.
“The biggest issue with conventional shoes is that they squish our toes, stopping our feet from moving the way they’re designed to. It’s like putting a blindfold on your feet.”
- Andy Bryant, Podiatrist
“Our feet are designed to be the primary shock absorbers. When we cushion them excessively, the load shifts to our knees and hips, leading to more significant problems.”
- Andy Bryant, Podiatrist
This week on Here’s the Deal:
Meri’s experience with crippling foot pain to discovering minimalist footwearIris’s experience with debilitating knee and hip pain and how minimalist footwear helpedStrengthening vs supporting the footThe role of the foot as a natural shock absorberThe detrimental impact of conventional shows on foot health and overall body alignmentPractical advice for transitioning to minimalist footwear safelyThe importance of natural foot movement and proprioception in maintaining balance and strengthConnect with Andy Bryant, Podiatrist:
Andy Bryant Podiatrist on InstagramThe Foot CollectiveAltra FootwearTopo AthleticBahé ShoesOlder Yet Faster: The Secret to Running Fast and Injury FreePaul MacKinnon, The Balanced RunnerThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, we tackle and dissect common fears and misconceptions around chemicals, sugar addiction, strength training for women, and genetics. As always, we aim to clear up some noise from social media and provide grounded and evidence-based perspectives on these hot topics.
We break down the misconception that all chemicals are harmful, highlighting how many essential compounds and modern agricultural advancements, such as GMOs and pesticides, have significantly benefited our food supply, and address the psychological impact of fear-mongering around chemicals and ultra-processed foods.
We also discuss the common female fear around “getting bulky” by lifting weights and the reality behind building muscle and “getting toned.” We explore outdated notions and highlighting the importance of muscle for health, longevity, and confidence.
This episode is a must-listen for anyone looking to begin overcoming food or lifting anxiety and realize their full potential in the kitchen and the gym.
“Don't be anxious and worried about what you eat all the time.”
- Amy Rudolph
"There's no faster way to turn off someone's logical thinking brain than to make them afraid of something."
- Iris Deadlifts
"Kids already have enough to deal with in this world, and their food shouldn't be one of those things.”
- Meri
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
The necessity and benefits of chemicals in agriculture, such as pesticides and GMOsThe dangers of blanket fear-mongering against chemicals and the need for scientific contextIs sugar actually addictive?The role of protein in reducing sugar cravings and stabilizing energy levels.The importance of context and dosage in the discussion around sugar and chemicalsDebunking the myth that lifting weights will make a woman bulkyUnderstanding that genetics play a role but are also not a death sentenceConnect 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
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, we’re joined by Barbie Boules, The Cognition Dietitian. Best known as The Cognition Dietitian, Barbie is a registered dietitian, cognitive wellness specialist, and optimal aging enthusiast, dedicated to helping women prioritize themselves, experience confidence, excellent health, and genuine joy.
Barbie shares her journey into nutrition and her passion for women's cognitive and cardiometabolic health, especially during menopause. She offers practical steps for maintaining metabolic and brain health, the critical role of metabolic health in brain function, especially in preventing diseases like Alzheimer's, highlighting the urgency and importance of taking preventive measures early on and the Four Pillars of cognitive and metabolic health.
Barbie's expertise and compassionate approach provide listeners with actionable advice on how to maintain a healthy and enjoyable lifestyle, manage stress, and build cognitive reserve through lifelong learning and social connections. This episode is a must-listen for anyone interested in optimizing their health through midlife and beyond, with a focus on nutrition, exercise, and overall wellness.
“This is a window of opportunity for us in midlife to lay the foundation for a very happy, healthy sixties, seventies, eighties, and hopefully beyond. Our brain's health rests on our metabolic health. We have to be metabolically healthy for our brain to thrive.”
- Barbie Boules, The Cognition Dietitian
“Stress manifests physically 100% of the time, especially if we're managing stress with food or alcohol.”
- Barbie Boules, The Cognition Dietitian
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Barbie’s journey to becoming The Cognition Dietitian and her focus on women’s healthWhat is “metabolic health” and why does it matter, especially in midlife?The connection between metabolic health and brain functionPractical advice on building muscle and maintaining metabolic healthThe Four Pillars of cognitive and metabolic healthHow to effectively self-advocate during doctors appointmentsRecommendations for responsible supplementation and identifying nutrient deficienciesConnect with Barbie Boules, The Cognition Dietitian (and Resources Mentioned):
Barbie Boules The Cognition Dietitian on InstagramA Guide to Women’s Health: Fifty and Forward, Harvard HealthThe Official MIND Diet by Dr. Martha Clare MorrisThe Brain Health Kitchen: Preventing Alzheimer’s Through Food by Annie Fenn MDThe Vajenda by Dr. (OB/GYN) Jen GunterThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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Today’s episode is all about navigating the busy summer season filled with vacations, grad parties, and spontaneous weekends away while keeping our goals on track. We share our insights on how to stay focused and resilient, even when life gets a bit chaotic. We walk you through a flexible mindset and a few go-to plans for eating events, parties, vacations, and those unexpected curveballs that summer often throws our way, as well as a “Vacation Re-Entry Plan” into your fitness and nutrition routine.
We discuss planning for those tricky moments when our usual routines are disrupted and how to be proactive rather than reactive with our nutrition. We challenge you to rethink your relationship with summer, discuss how you might lessen some food noise, and explain how “best yeses” can help you remain aligned with your goals during busy, food-heavy times of year.
Tune in and get ready to tackle summer with confidence and clarity, ensuring you enjoy every moment without losing sight of your goals!
“It's easy to stay on track when everything is going smoothly. But it's the tough days where preparation really counts.”
- Amy Rudolph
"Confidence comes from doing something you think is uncomfortable over and over again and realizing it wasn't that bad in the first place."
- Iris Deadlifts
"Your vacation is not the five days leading up to it and the five days after.”
- Meri
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
How to develop Plans A, B, and C for life’s 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 | 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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