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In today’s 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.”
- Coach Brandy Schroeder
“You have to be willing to pivot. Life will throw you curveballs, but focusing on what you CAN do makes all the difference.”
- Coach Brandy Schroeder
This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t 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 Brandy’s StoryTraining Around Injuries: How Fast Does Muscle & Strength Loss Happen When Taking Time Off?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
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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 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 importantly… 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 world’s okayest plan done consistently.”
- Amy Rudolph
“If your plan leaves you relieved when it’s over, it wasn’t the right plan.”
- Meri
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
The stigma around New Year’s 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 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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Eksik bölüm mü var?
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In today’s 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 “values” 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.
“If I’m willing to accept that I’m always gonna wanna have twelve cookies, then I can have two cookies and stop.”
- Josh Hillis
“Emotions prepare us for an action, but they don’t force us to. We still get to choose.”
- Josh Hillis
This week on Here’s the Deal:
Josh’s 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 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, 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 children’s 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.
“We need to shift the focus away from how our bodies look and towards the behaviors that truly define health—eating well, moving in ways we enjoy, and managing stress.”
- Elaina Efird, RD
“Hunger and fullness cues are innate cues since birth. We, as adults, have learned how to ignore them.”
- Elaina Efird, RD
This week on Here’s 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 body’s cuesKids often have a natural sense of hunger and fullness—trust 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 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 holiday season, touching on everything from festive treats to complex family dynamics. We discuss the blend of excitement and stress this season can bring, especially when it comes to maintaining nutrition and wellness goals amid endless gatherings and abundant holiday foods. We also explore the importance of mindful choices, setting realistic boundaries, having realistic expectations, and recognizing that some holiday indulgences are part of what makes this time special.
We share practical tips for navigating unique holiday pressures, from work banquets to family gatherings or balancing out those cherished seasonal treats. The holidays don’t have to be all or nothing; there’s a way to enjoy the moments without compromising personal goals or well-being.
"You have nothing to lose by staying true to yourself. I really believe that.”
- Amy Rudolph
"You don't have to eat like it’s your last meal every holiday.”
- Iris Deadlifts
“The nervousness about approaching unknown situations over-affects things. Don’t fret so much.”
- Meri
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Navigating holiday treats without falling into a restrictive or binge mindsetSetting bright-line boundaries for indulgences like sweets and alcoholDeciding which events to prioritize for indulgence versus staying mindfulRecognizing that family expectations don’t have to dictate your choicesPracticing gentle boundaries with family, even when it’s uncomfortableViewing special foods as part of the experience without letting them define itReminding yourself that the season is short; mindful choices matter year-roundEmbracing forward planning to reduce holiday overwhelm and decision fatigueConnect with Us:
Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | 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, 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 weren’t 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
“I was like, I don't wanna live like this… 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 Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
How generational upbringing affected Meri’s views of food, diet, and bodyMeri’s 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 Meri’s lifeMeri’s 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 aspects—fitness, nutrition, and mindset—for 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 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, 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.
Jessy’s 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.
“People think eating intuitively is a free-for-all. No, it’s about listening to your body and not punishing yourself when it doesn’t align with what you think it should be like.”
- Jessy Barron, RD, MS, RD
“Once you admit that what you’re doing is destructive, you realize change is needed - and that’s terrifying because it might mean losing control.”
- Jessy Barron, RD, MS, RD
This week on Here’s the Deal:
Managing food-related guilt and shame, especially around the holidaysUnderstanding intuitive eating: it’s not a “free for all” 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 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 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
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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 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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