Podcasts about people who don

On this episode of SPEAK! A Dogcast, we take an in-depth look at Uncontrolled Dogs and the People Who Don't Control Them. We also have The History of Animal Mascots 101 featuring The University of Cincinnati and Listener Q&A! You're in for a real treat!

In today's episode, we break down everything you need to know about navigating gym spaces with confidence. Beyond etiquette, we dive into the common fears people have about stepping into a gym, the mental roadblocks that keep people stuck, and why most gym-goers aren't paying nearly as much attention to you as you think. We also discuss the importance of having a plan, why filming your workouts can be a game-changer, and how to handle unsolicited advice with grace and confidence.This is your ultimate guide to making the gym a more welcoming and effective space for everyone. If you've ever hesitated before walking through those gym doors, this episode is for you."You don't have to talk to everyone at the gym - it's okay to just go in, do your thing, and leave.”- Amy Rudolph“If you know why you're doing what you're doing, it's easier to have the confidence to say, 'I'm good, thanks.'”- Iris Deadlifts“We assume problems are going to happen more than they actually do - don't let your perception color your experience.”- MeriThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:The basics of Gym Etiquette and some unspoken rulesSharing equipment: How to ask, when to waitWhat if the machine I need is taken?How long can I sit at a station?How many pairs of dumbbells can I take at one time?The right way to approach someone if you need to work in on a machineHow to handle unsolicited advice (it happens less often than you think!)The difference between gym confidence and gym arroganceWhy following a plan reduces gym anxiety and helps you move with purposeConnect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramTeam BFF Group Coaching & ProgrammingThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

Dr. Krystle Zuniga, PhD, RD, CSO, LD, is a board-certified specialist in oncology nutrition with over 14 years of experience encompassing research, higher education, and clinical practice. As the owner of Cancer Nutrition HQ, she is dedicated to providing evidence-based nutritional support to cancer survivors, aiming to enhance their health and quality of life.In today's episode, we sit down with Dr. Krystle to bust myths and break down what the science actually says about cancer prevention, survivorship, and the power (and limits) of nutrition. From supplement risks to the misunderstood role of sugar, Dr. Krystle explains the nuance often lost in sensational headlines and social media soundbites. We also explore how movement, muscle, sleep, stress, and even connection with others tie into cancer risk and recovery - zooming out from individual nutrients to look at health through a truly holistic lens. Dr. Krystle offers compassionate clarity in a sea of misinformation, arming listeners with tools to support themselves or loved ones without fear-based messaging or false hope.If you've ever wondered about alcohol, processed meats, or whether “sugar feeds cancer,” this conversation is a must-listen.“If you respect the power of nutrition, you also respect what it can't do on its own.”- Dr. Krystle Zuniga, PHD RD CSO“We can't reduce risk to zero - but the good news is, the basics go a long way - not just for cancer, but for lifelong health.”- Dr. Krystle Zuniga, PHD RD CSOThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:The difference between cancer prevention and cancer risk reduction - and why that language mattersWhy cancer isn't a monolith, and it must be discussed accordinglyWhy the recommendation to avoid supplements for cancer prevention is based on actual trialsHow resistance training and muscle mass affect immune function and treatment outcomesThe problem with “sugar feeds cancer” and how that message can backfire dangerouslyWhat “processed” really means and how not all processed foods are created equalHow alcohol affects hormone metabolism, especially in relation to breast cancerThe importance of rest, recovery, stress management, and social connection for whole-body healthWhy food isn't medicine—and why that doesn't mean nutrition doesn't matterLifestyle habits to reduce the risk of developing cancerConnect with Dr. Krystle Zuniga:Cancer Nutrition HQ WebsiteDr. Krystle Zuniga @cancernutritionhq on InstagramPlant Based Proteins with Samara @nomeatmacrosThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we're switching things up with an "Overrated/Underrated" style breakdown of popular fitness, nutrition, and mindset trends. From mini cuts to cold plunges to those supplements that claim to help with alcohol cravings, we're giving you our honest, unfiltered takes (as ever) - with plenty of laughs and truth bombs along the way.Whether you're curious about rucking, spin classes, or InBody scans, we're cutting through the noise to help you make informed choices that actually serve your goals. We dive into what's truly helpful and what might be a shiny distraction, and this episode will help you separate fact from fluff."There are no metabolism boosters except for eating your protein and lifting your weights.”- Amy Rudolph“There's no prize for trying to figure this stuff out alone - community support is always more powerful than any supplement.”- Iris Deadlifts“Just because it's a prettier prison doesn't mean it's not a prison.”- MeriThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:Why mini cuts are often misunderstood and misused (and who they're actually for)The truth about cold plunges and whether they really boost fat loss or mental toughnessA look at supplements marketed for alcohol reduction and what to consider insteadWhy InBody scans might do more harm than good to your motivation and mindsetThe pros and cons of rucking and who it might (or might not) benefitSpin classes - great cardio or overhyped for muscle building?Vegan muscle building: can it be done, and is it superior?When supersets are helpful - and when they might be getting in the way of real progressConnect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramEnhancing Your Diet with Plant-Based Proteins & Mindful Eating with @nomeatmacrosNet Carbs, Creatine Gummies & Vibration Plates: Sorting the HypeThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, Pelvic Floor Specialist and PT Veronica Lane joins us to break down why pelvic floor dysfunction symptoms like incontinence are common but NOT NORMAL. If you are a human, you have a pelvic floor, and this episode is for you.From understanding the anatomy of the pelvic floor to practical techniques for improving function, Veronica shares invaluable insights to help you regain control and confidence. We dive into the myths surrounding pelvic health, why Kegels aren't always the answer (and are often done wrong), and the surprising connection between breathing and bladder control. Whether you've experienced leakage, frequent bathroom trips, menopause or postpartum challenges, this conversation is packed with actionable advice to support your pelvic health at any stage of life.Tune in to learn how small changes in your daily habits can lead to big improvements in pelvic health. Don't settle for discomfort—there are solutions! “So many women just accept, ‘this is my fate, I'm getting older,' but that's not true. You can take control of your pelvic health and improve your quality of life.”- Veronica Lane, Pelvic Floor Physical Therapist“The pelvic floor is the foundation of your core - if it's not functioning well, it can lead to a ripple effect of issues throughout your body.”- Veronica Lane, Pelvic Floor Physical TherapistThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:What the pelvic floor is and why it matters for your overall healthThe common but overlooked symptoms of pelvic floor dysfunctionWhy frequent bathroom trips may be a sign of a bigger issueHow breathing patterns affect your pelvic floor functionThe truth about Kegels and why they're not always the best solutionHow to retrain your bladder and reduce urgency and leakageWhy “power peeing” and “just in case urinating” cause more harm than goodThe connection between stress, muscle tension, and pelvic floor dysfunctionWhy proper toilet posture can improve both bladder and bowel healthHow other countries prioritize pelvic floor therapy postpartum - and why you should tooConnect with Veronica Lane:Veronica Lane on InstagramVeronica Lane's Practice: Well Body PT 2Thanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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Listening To 1950s Music Prior To Doing The Final 50s Show For 2025, We Got Visual Versions & Audio Versions Of The Sly Show, Morning Routine Goes As Followed: Coffee - The End, People Who Don't Drink Coffee, I Know A Guy Named Andy Who Doesn't Ever Drink Coffee, You Gotta Respect People Who Don't Do What Everyone Does - That Is The True Definition Of A Free Thinker, Lotta Shows As Of Late & There's Plenty More Coming, Fuckery Improv Shit, Watching Playboy & Spice Channel Through The Squiggly Lines In The 90s, Larry Flint & Hustler Magazine, The Government Was Definitely Going After Him, There's Some Lawyer Named Larry Flint, Liberals Who Are Triggered Over Elon Musk Are Fully Controlled By Democrat Party Propaganda & There's No Way Around That!, Anti-Trump & Elon Musk Protest Happening In Walnut Creek, CA This Week Which I Find Hilarious, Elon Musk's Entire Life Is Shit Liberals Are For, The Tesla's Existing Everywhere In The Bay Area Are Funny To See, You Don't Want To Be Controlled By Your Political Parties Narratives, Carlitos Way, Kanye West Says He's The Lawyer From Carlitos Way Which Was Played By Sean Penn, Sometimes I Fuck Up Names Because My Brain Is Moving Extra Fast, I Don't Dress Like This Because I Want To, Michael Douglas From Falling Down Was A Great Role, Paul Bearer From Old School WWF, Vince McMahon Has Got To Be One Of The Worst People That's Ever Lived, We Used To Be A Proper Country, I Used To Be Into Wrestling Back In The Day, Bret The Hitman Hart, Montreal Screw Job & Shit, Torrenting Off The Pirate Bay, VPN's - Incognito Browsers & Duck Duck Go Are All A Scam, The Government Is Definitely Spying On Your Online Activity, Remembering Internet Explorer, Props To The Truckers & Disrespect To The Truckers That Don't Know How To Drive, + Much More Fuckery!    TheSlyShow.com

Ever been confused by net carbs on food labels? Wondering if creatine gummies are worth the hype? Or maybe you've seen vibration plates making a comeback and thought, do those actually do anything? In this episode, we're breaking down some of the latest fitness and nutrition buzzwords floating around the internet, drawing on Amy's experience and expertise as a certified lymphedema therapist.From misleading marketing claims to sneaky calorie counts, we'll help you cut through the noise and focus on what actually matters. We also discuss a few common tracking pitfalls, like whether you should adjust your calories when draining ground beef, and the small changes that can make a big impact on your health.Listen in and get the straight facts - because the best results come from what works, not what's trending.“I have yet to meet someone who did the work and regretted it.”- Amy Rudolph“Nobody skips the hard part. You just get better at doing it, better at handling it, better at proving to yourself that you can.”- Iris Deadlifts“If it sounds too good to be true, it probably is…”- MeriThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:The truth about net carbs and how food labels can be misleadingWhy creatine gummies might not be the best way to supplementDo vibration plates actually help with fat loss or muscle activation?The impact of marketing hype on fitness and nutrition choicesShould you adjust calorie counts when draining or rinsing meat?Simple tracking tips that make food logging easier and less overwhelmingWhy real movement (like strength training and walking) always wins over gimmicksA simple challenge to help you incorporate more movement into your weekConnect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramCreatine EpisodeProtein & Fiber EpisodeHow to Simplify Calorie TrackingThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we welcome back Barbie Boules, RDN. Also known as The Cognition Dietitian, Barbie specializes in women's brain and metabolic health, and today she's here to shed light on who these drugs are designed for, the potential benefits, the risks, and the reality of long-term use.We discuss the science, history, and impact of GLP-1 medications - for weight loss and other outcomes. We also tackle the stigma surrounding weight loss drugs, the concept of “food noise,” and the vital role of nutrition and strength training when using these medications. As Barbie explains, these drugs are not just a quick fix but rather a tool that, when used appropriately, can help people regain control over their health. But they also come with considerations - side effects, muscle and bone health, and long-term adherence.If you're curious about weight loss medications - whether for yourself, a loved one, or just to better understand the conversation happening in the health space - this episode is packed with valuable insights. Tune in as we discuss the facts, debunk the myths, and offer actionable takeaways for anyone considering or just wanting to stay informed on this evolving topic.“For people who've struggled with weight their entire lives, these medications can provide a sense of normalcy—where food is no longer a constant, intrusive thought.”- Barbie Boules, The Cognition Dietitian“If you're on these medications, building and maintaining muscle is crucial for metabolic health, long-term weight management, and overall well-being.”- Barbie Boules, The Cognition DietitianThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:The history of GLP-1 medications and how they evolved from diabetes treatment to weight loss solutions.What GLP-1s actually do in the body and how they help regulate appetite and blood sugar.The concept of “food noise” and how these medications impact hunger cues and compulsive eating behaviors.Food noise vs. the effects of simply not adhering to health supporting lifestyle behaviors.Who these medications are most appropriate for - and why they're not just for anyone looking to drop a few pounds.The critical importance of resistance training and proper nutrition when using GLP-1 medications to mitigate muscle and bone loss.The growing research on GLP-1 medications and their potential benefits beyond weight loss, including brain health and cardiovascular disease.Why seeking guidance from a knowledgeable healthcare provider (not just a quick prescription service) is essential before starting these medications.Connect with Barbie Boules, The Cognition Dietitian (and Resources Mentioned):Barbie Boules The Cognition Dietitian on InstagramThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we take a deep dive into the concept of mindset progress. Unlike weight loss or other measurable goals, mindset growth isn't always quantifiable with numbers. Yet, it's the quiet, consistent wins - the shifts in perspective and approach - that drive lasting change in health, fitness, and life. From redefining fixed and growth mindsets to celebrating those subtle "aha" moments, this conversation is packed with practical advice and encouragement for embracing a growth-oriented outlook.We share personal stories, client experiences, and practical strategies to help you lean into challenges, embrace hard moments, and measure progress in ways that truly matter and will impact your life forever. If you've ever wondered how to mark your progress or felt stuck in old patterns, this episode is for you."Your starting point is not your forever. Awareness of where you are is already a win. That awareness is your launchpad for growth.”- Amy Rudolph“Growth comes when you stop looking for reasons you can't and start finding the ways you can.”- Iris Deadlifts“It's not the saying or thinking about it that builds a healthy life—it's the doing.”- MeriThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:Defining fixed vs. growth mindsets and identifying where you fallHow small language shifts (e.g., "I'm a perfectionist" to "I have perfectionist tendencies") influence mindsetReal-life examples of handling obstacles with a growth-oriented perspectiveThe power of noticing quiet wins, like pausing before finishing a meal out of habitPractical tips for saying no to others and yes to yourself without guiltBreaking free from external pressures and societal expectationsHow and why mindset shifts underpin all long-term success in health and fitness Connect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we sit down with Ocean Trail (Iris's personal 1x1 coach), to talk about the realities of postpartum fitness, body recomposition, and what it really takes to feel strong again after bringing a new life into the world. From the highs of motherhood to the struggles of finding balance, Ocean gets real about the mindset shifts, the challenges of societal pressure, and why she's taking a two-year approach to body recomposition instead of jumping straight into fat loss.We also dive into the importance of pelvic floor health (and why pelvic floor therapy should be standard care), the myth of "bouncing back," and how moms can shift their focus from chasing their pre-baby body to building a strong, confident, and capable one.Whether you're a new mom, a coach, or just someone who wants to understand the nuances of fitness after pregnancy, this episode is packed with insights that will challenge the toxic messaging around postpartum bodies."It's really hard to feel bad about a body that you're taking care of.”- Ocean Trail“Making peace is accepting that going back is no longer an option. There's no time machine, but you can set new goals in a way that makes sense for your current life.”- Ocean TrailThis week on Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck:Why Ocean is taking a two-year approach to body recomposition instead of jumping straight into fat loss postpartumThe emotional and physical shifts of postpartum fitness—what to expect and how to adjustThe misconception that postpartum fat loss = toxic diet culture (context matters!)How body recomp is one of the best postpartum strategies, especially for those who are detrainedThe role of pelvic floor therapy and why it should be a standard part of postpartum recoveryWhy “bouncing back” is an outdated and unhelpful concept for postpartum womenHow to shift the focus from “getting back” to a past version of yourself to embracing a strong, capable, and evolving bodyConnect with Ocean Trail:Ocean Trail on Instagram1x1 Coaching Inquiry with Ocean TrailSustainably Jacked 4-day SplitSustainable Jacked 3-day SplitResources Mentioned:Sheridan Skye, RNAlessandra ScutnikJoelle SamanthaMeg SquatsKatrina McKennaGirls Gone StrongBrianna BattlesThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we discuss the topic of maintenance: what, why, when, how. Maintenance isn't just the absence of dieting; it's a lifestyle shift that focuses on sustainability and balance. We explore what maintenance really means, why it's vital for both physical and mental health, and why it's often unknown and misunderstood. If you've ever struggled with yo-yo dieting or wondered how to maintain progress without the constant stress of calorie deficits, this episode will provide clarity, actionable tips, and the reassurance you need to embrace this essential phase.Our conversation unpacks the mental hurdles, physiological signals, and emotional challenges people face when transitioning into maintenance. From understanding that "not much happens" (and why that's the point) to redefining progress beyond the scale, the hosts share their personal journeys and practical strategies for success. Learn how to incorporate "nutritional enhancements," prioritize muscle-building, and move away from the rigid diet mentality to create a sustainable, fulfilling lifestyle.“It's not about a number, it's about a feeling.”- Amy Rudolph“Not much happens in maintenance - and that's the entire point.”- Iris Deadlifts“Replace the idea of ‘normal' with ‘maintenance' - it's what you should have been eating this whole time.”- MeriThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:What maintenance means.Recognizing the signs your body needs a maintenance phase.Common misconceptions about maintenance and why it's critical for long-term success.The mental shift from constant dieting to embracing a steady, sustainable lifestyle.Practical tips for incorporating "nutritional enhancements" like full-fat dairy and olive oil.Overcoming fear of the scale when transitioning out of a calorie deficit.How maintenance supports better performance, mood, and overall health.Why muscle-building during maintenance is key to achieving a toned physique.The role of emotional detachment from the scale in tracking progress.Understanding that weight fluctuations during maintenance are normal and healthy. Connect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

Dennis Prager is an American conservative radio talk show host and writer. He is the host of the nationally syndicated radio talk show The Dennis Prager Show and founder of PragerU. SPONSOR. Augusta Precious Metals: our trusted gold IRA partners. Click to learn more: https://learn.augustapreciousmetals.com/trigger SPONSOR. In partnership with Alphacell Labs: visit https://alphacell-labs.com and use code TRIG20 for 20% off. Join our exclusive TRIGGERnometry community on Substack! https://triggernometry.substack.com/ OR Support TRIGGERnometry Here: Bitcoin: bc1qm6vvhduc6s3rvy8u76sllmrfpynfv94qw8p8d5 Shop Merch here - https://www.triggerpod.co.uk/shop/ Advertise on TRIGGERnometry: marketing@triggerpod.co.uk Find TRIGGERnometry on Social Media: https://twitter.com/triggerpod https://www.facebook.com/triggerpod/ https://www.instagram.com/triggerpod/ About TRIGGERnometry: Stand-up comedians Konstantin Kisin (@konstantinkisin) and Francis Foster (@francisjfoster) make sense of politics, economics, free speech, AI, drug policy and WW3 with the help of presidential advisors, renowned economists, award-winning journalists, controversial writers, leading scientists and notorious comedians. 00:00 Introduction 06:30 The People Who Don't Fight Evil Fight Those Who Do Fight Evil 10:49 The West Has Lost Its Moral Framework 16:37 What Is The West And Where Does It Come From? 30:10 What Should We Do About The Decline Of The West? 38:10 A Religious World View Based On Reason Not Faith 50:34 Why Do People Hate Jews? 01:02:42 Why Are Jews Overrepresented In So Many Things? 01:07:31 What's The Thing We're Not Talking About That We Should Be? Learn more about your ad choices. Visit megaphone.fm/adchoices

Hey girl, it's time to choose YOU first! Let's dive into what it really means to put yourself at the top of the list—and how to do it guilt-free. In this episode, I'm sharing 7 ways to start prioritizing yourself TODAY. If you've been waiting for a sign to finally put yourself first, here it is. No more feeling guilty or waiting for permission—this is your moment! Because, girl—you deserve to be chosen. And that choice starts with you. What I discuss: Setting Boundaries That Protect You Letting Go of People-Pleasing Trusting and Believing in Yourself Letting Go of People Who Don't Hold Onto Yo Resting Before You Burn Out Embracing authenticity If you loved this episode, you'll also love: Episode 85: What Would You Do If You Loved Yourself More? https://www.juliealedbetter.com/embrace-your-real/what-would-you-do-if-you-loved-yourself-more If you want more from me, be sure to check out... Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com Get my eBook: FREE Macro Counting Ebook Amazon Storefront: Julie Ledbetter's Amazon Page

Down Syndrome Thots Are A Thing & That's A Damn Shame, No Originality In America, Conservatives Are Baffled Why The Epstein Documents Are Being Widthheld, Mike Benz Is A Jew Which Explains A Whole Lot, The Government Isn't Going To Expose Themselves & The Entire Epstein - JFK - RFK - MLK - COVID - 9/11 Files Would Expose Themselves Along With Israel, Martin Luther King Jr. Was Completely Owned By The Jews But Malcom X Wasn't!, Conservatives Unable To Connect The Dots To Israel Is Just Funny, Epstein Was 100% A Mossad (Israel) Agent, RFK JR. has Been On Epstein's Flights Three Times - Where Is The Outrage?, Conservatives Only Care About Epstein Files If It Implicates Celebrities Or Democrats, Democrats & Republicans Are Equally Corrupt, Elon Musk Thinks The Deep State & Israel Are Separate, People Who Don't Believe The News But Believe Politicians Is Wild, Vern Troyer & Midgets, People In Arkansas Say Pop When Talking About Soda + Much More Fuckery!   THE SLY SHOW ON SOCIAL MEDIA:  Gab: https://tinyurl.com/5b4vs5e5 X: https://tinyurl.com/3ep5fsas Instagram: https://tinyurl.com/mr2eppe2   THE SLY SHOW ON PODCAST PLATFORMS:  Rumble: https://tinyurl.com/5n7ckx2k BitChute: https://tinyurl.com/mux34ft8 Spotify: https://tinyurl.com/2wtnpeps Apple Podcasts: https://tinyurl.com/5emahx7a Amazon Music: https://tinyurl.com/3e82bcp4 Pandora: https://tinyurl.com/msu9fx5f Audible: https://tinyurl.com/57k4uryu Audacy: https://tinyurl.com/y68fsf8z IHeart: https://tinyurl.com/4jacnshz TuneIn: https://tinyurl.com/4vr2c6fw Podchaser: https://tinyurl.com/ypfbvj9c Listen Notes: https://tinyurl.com/2p8wsa3h Player FM: https://tinyurl.com/88nec53k Podcast Addict: https://tinyurl.com/2p86c862 Antenna Pod: https://tinyurl.com/3txcjh74 Podcast App: https://tinyurl.com/4nwn3js4

In today's episode, we sit down with our friend Justin Barnes, a certified personal trainer, nutrition coach, traumatic brain injury survivor, and co-worker on Beth Feraco's Team BFF. Justin brings a unique blend of no-nonsense education and deep empathy, offering insight into navigating health, fitness, and life's toughest challenges. From supporting his wife through a chronic autoimmune condition to reshaping his own approach to wellness and health in the role of the main caregiver, Justin shares his journey with honesty, grit, and a lot of wisdom.We explore how mindset shifts, prioritization, and self-care play crucial roles in overcoming obstacles—whether that's dealing with misinformation in the fitness industry, managing caregiving responsibilities, or breaking through self-imposed limitations. This episode is packed with actionable insights, tough love, and practical strategies to help you take charge of your health and stop standing in your own way."You are more capable than you think you are, but nobody can believe that for you.”- Justin Barnes“If you're in a caregiver role, you have to find time for yourself to go get rid of some of that stress because you can't wear it forever.”- Justin BarnesThis week on Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck:Why the basics always matter, no matter your health conditions, injuries, diagnosis, or past experiencesThe power of showing up — especially when motivation is lowHow caregiving shapes resilience and why self-care is non-negotiableThe importance of prioritization over the concept of “balance”Breaking free from the diet culture cycle and leading by exampleHow to communicate with loved ones about your health and fitness goalsRethinking the role of alcohol and developing healthier coping mechanismsThe life-changing impact of stepping outside—literally and figurativelyConnect with Justin Barnes:Country Strength (Justin Barnes) on InstagramThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we tackle more of your questions about fitness, nutrition, and mindset. From body composition explained, to the truth about the anabolic window, weight set point theory, and even how to balance hosting dinners with your goals, this Q&A session is packed with actionable advice and candid conversations. As you know, we don't shy away from addressing the nuance, context, and what matters most: sustainable habits over perfection.We've got some laughs, some hard truths, and practical tips for you today. Whether it's figuring out what protein powder to buy, understanding why muscle matters for your metabolic health, or figuring out what music to listen to while lifting, there's something here for everyone who wants to level up their approach to health and wellness."There's enough other things to stress about in life, and the anabolic window is not one of them. Just eat food.”- Amy Rudolph“The stories you tell yourself about yourself are true until you decide they're not.”- Iris Deadlifts“If you are unwilling to change anything, then nothing will change.”- MeriThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:What body composition and “recomposition” actually means.The truth about the “anabolic window” and whether you really need protein within 30 minutes post-workout.How to plan and log food at social gatherings without stress or over-explaining.How and why you can influence your weight set point through lifestyle and behaviors.The importance of chewing your food for satisfaction and metabolic benefits.Protein powder buying tips.Simple tips to make protein shakes more digestible and satiating.Why overthinking nutrient timing isn't helpful until you master the basics.How music and podcasts can energize—or distract—your workouts and walks.Resources Mentioned:How Fat Loss Works, Managing Hunger, & Picking a Goal WeightQ&A: Mindful Eating & Serving Sizes, Building Muscle with Bodyweight Exercises?Q&A: Weight Loss Plateaus, Bulking, & An "Ideal" Week of WorkoutsMovement & Muscle for Healing and Longevity with Dr. Marie Whitt, DPTHow Fast Does Muscle & Strength Loss Happen When Taking Time Off?Connect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

Parenting is a journey filled with unexpected conversations, and body image is one of those topics that can catch you off guard. In this episode, Heather Adams, Strength and Nutrition coach and mom of 6, returns to dive deeper into raising kids with a balanced, healthy relationship with their bodies, food, and movement. With her own children and years of experience coaching others, she shares invaluable insights on guiding children through the ups and downs of self-perception while keeping our own biases and anxieties in check.From tackling the differences in how boys and girls experience body image issues to fostering open and honest conversations, this discussion is filled with practical wisdom, heartfelt moments, and a few humorous parenting analogies you won't forget. If you've ever wondered how to help your child navigate the complexities of body image, confidence, and self-acceptance—without overcorrecting or imposing your own fears—this episode is for you."Our kids don't need us to fix everything—they need us to listen.”- Heather Adams“You don't have to be perfect to be a great parent; you just have to be present.”- Heather AdamsThis week on Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck:How to respond when your child makes an unexpected comment about body image.The differences between boys' and girls' body image struggles—and why both matter.Why your own relationship with food and your body sets the foundation for your children.The power of simply listening and asking questions instead of fixing everything.How to use curiosity instead of anxiety when addressing body-related concerns.The surprising ways dance and sports can both help and challenge body confidence.Why helping kids identify their unique strengths fosters resilience and self-acceptance.Practical strategies for navigating the inevitable comparisons kids make.Connect with Heather Adams:Heather Adams on InstagramTraining Age Podcast with Val Lusvardi and Heather AdamsIris on Training Age Podcast: Telling a New StoryThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we chat all about the "magic macronutrient," protein, and its equally important partner, fiber. These two nutritional powerhouses can revolutionize how you feel, perform, and thrive. We explore why protein is vital beyond the RDA's bare minimum and share practical tips to meet your optimal intake for muscle health, energy, and satiety. Meanwhile, fiber takes the spotlight as an unsung hero in digestive health, heart health, and even weight management. We break down the types of fiber, why they're crucial, and how to ease them into your daily routine without overwhelming your system.We offer actionable advice for incorporating more of these nutrients into your meals, and share some of our favorites - and ways to prepare them. From understanding protein goals to busting myths about so-called "high-protein" snacks, and from leveraging frozen veggies to mastering simple meal templates, this episode is packed with insights to make eating healthier approachable and enjoyable.“Have what you want, add what you need, make a delicious plate out of it.”- Amy Rudolph“The brain craves what we repeat. And that goes for food, behaviors, and thoughts. And we can change it.”- Iris Deadlifts“Ugly food is the best food, hands down.”- MeriThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:The RDA for protein is the bare minimum - what do you need for more optimal health?Tracking your food for a week or two can reveal just how much (or how little) protein and fiber you're actually eating.Common misconception: just because protein is available doesn't mean people are consuming enough of it. Many fall far short of optimal intake.The 10:1 rule: how to make sure an “excellent source of protein” actually is.Fiber is essential for gut health, digestion, and preventing chronic disease.Cooking vegetables in butter, using sauces, and adding seasoning makes them way more enjoyable. Don't be afraid to make food taste good!Simple strategies to ensure you get fiber and protein without overcomplicating things. Mentioned in this episode:Iris's Salmon “Recipe”Enhance your Dietary Pattern with Plant Based Proteins and Mindful Eating with Samara (@nomeatmacros)Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we welcome Renee Bellinger, a behavior change coach specializing in menopause and emotional eating. From her beginnings as an educator working with adolescents to becoming a health coach, Renee shares her unique journey and how she found her passion for guiding others through compassionate, evidence-based practices. We dive into the mindset shifts and practical skills needed to make meaningful, lasting changes - whether it's managing emotional eating, navigating menopause, or creating sustainable habits.Renee offers insights on breaking free from the overwhelm of "doing it all" and emphasizes the importance of celebrating small wins. The conversation also explores the role of mindset, the emotional and rational balance needed for behavior change, and the transformative power of embracing imperfections in the journey toward health and wellness.“You are not your emotions. A feeling isn't a fact—it's just a signal inviting you to take action.”- Renee Bellinger“Consistency isn't about doing the maximum; it's about finding ways to engage in any version of the behavior that fits your life.”- Renee BellingerThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:Renee's unique journey from education to behavior change coaching.Why behavior change starts with meeting yourself where you are.The challenges of navigating perimenopause and menopause, and how to adapt.How to manage stress by separating feelings from identity.Why sleep, stress management, and mindset are critical during life transitions.Practical strategies for emotional eating, including the importance of “pausing."The role of positive reinforcement and celebrating small wins in behavior change.Insights into DBT (dialectical behavior therapy) and managing emotions effectively.Connect with Renee Bellinger:Renee Bellinger on InstagramRenee Bellinger on TikTokCoach Renee Bellinger WebsiteThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we talk about bits and pieces of our own transformative journeys, and reassess some previously held beliefs about fitness, nutrition, and mindset. Each story highlights a shift from a restrictive perspective to a more informed, balanced understanding of health and wellness.“We wanna have more nutrient density in our diet, but heck… We gotta have some pop tarts, donuts, and pizza to live life and still be able to meet our goals.”- Amy Rudolph“If you're successful in a way that weans you off their program and you never have to come back to it, they can't make money off you any more.”- MeriThis week on Here's the Deal: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck:Popular diets like Weight Watchers often lead to temporary success without sustainable benefits.The challenge of breaking free from the "good food, bad food" mindset that is often perpetuated by diet programs.The importance of breaking away from a transactional relationship with food.How watching the physical decline of our older relatives impact our personal health choices.The consequences of neglecting fitness and health as one ages.Connect with us:Iris Deadlifts on InstagramMeri on InstagramAmy Rudolph on InstagramThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | Spotify | GooglePlay | iHeartRadioBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

Dr. Gabrielle Fundaro, PhD is committed to combatting gut health BS, bridging the gap between current scientific research and its practical application, and helping individuals make informed decisions about their health and fitness. She holds a PhD in Human Nutrition, Foods, and Exercise and a BS in Exercise, Sport, and Health Education, as well as a decade of experience in both academia, research, nutrition and lifestyle coaching, speaking, and communicating.In today's episode, Dr. Fundaro joins us to explain what we know and don't know about gut health, and dispel some disinformation that we've seen in circulation. We discuss prebiotics and probiotics, food sensitivity tests, bogus gut health marketing and influencing, the link between autoimmune diseases and gut health, if certain foods hurt the gut microbiome, the legitimacy of food sensitivity tests, leaky gut, and how we can support a healthy and functioning gut in everyday life.“Gut health science is not actually a thing. It's not a field of research. Gut health is a definition-free term that people can use to mean whatever they want.”- Dr. Gabrielle Fundaro, PhD“You are distracting people from being able to determine what is the root cause.”- Dr. Gabrielle Fundaro, PhDThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:What is a “healthy gut” and an “unhealthy gut”What we do and don't know about gut healthBogus gut health marketing and influencingAutoimmune diseases and gut healthAre food sensitivity tests legitimate?Is “leaky gut” real?Which foods help or hurt the gut microbiomeHow to support a healthy gut in everyday lifeConnect with Dr. Gabrielle Fundaro, PhD:Dr. Gabrielle Fundaro, VitaminPhD on InstagramNo BS Gut Health on InstagramThe Science of Gut Health: What the Research Really Says About Your Gut Microbiome Ebook by Dr. Gabrielle Fundaro, Jessie Hoffman, and Shannon BeerThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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In today's episode, we discuss how mindset, stress management, SLEEP, and intentional practice play critical roles in achieving health and fitness goals. We discuss the negative impact that inconsistent sleep has on your hunger, hormones, and brain function, and share practical strategies and actionable insights that will teach you to pivot through life's curveballs and prioritize yourself.We also explore the psychology behind stress and how self-imposed expectations often create unnecessary pressure. We share our tried-and-true practical strategies for managing stress and optimizing sleep, underscoring how these foundational aspects ripple through every area of life."What's having the biggest negative impact on your life right now? Start there, that's where you'll see the biggest positive change.”- Amy Rudolph“When you have your stuff in your calendar, you have a better visual of how you can pivot, and you can make it work.”- Iris DeadliftsThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:How flexibility within structure allows for a more adaptable and realistic approach to health goalsHow mastering stress management benefits not just your overall wellbeing, but also your interpersonal relationshipsThe "all-or-nothing" mindset often leads to stagnationPlanning ahead—using calendars and pre-prepared meals—can significantly reduce daily stressHow sleep impacts hunger hormones, mood, and decision-making; improving sleep hygiene is transformativePractical steps for stress managementPractical steps for establishing a sleep routineConnect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

Merry Christmas and Happy New Year! What an incredible year it has been!We want to take a moment to say a heartfelt thank you to each and every one of you who has joined us on this journey. Whether you've been here from the beginning or just recently discovered us, your presence, feedback, and support mean the world to us.This platform has been an incredible space to explore, grow, and share not only as individuals but as a team. We've all brought our unique perspectives to the table, and it's been such a blessing to do this together—to talk through the nuances, share insights, and even learn new things from each other every single week. Your questions, comments, and shares fuel what we do, and knowing that we're creating ripples of understanding and encouragement in health and nutrition makes it all so worth it.You're not alone in this journey, and we're so glad to walk alongside you, offering encouragement, education, and hopefully some inspiration. We hope you've felt the same sense of connection and community that we feel each time we record. From the bottom of our hearts, thank you for being part of this experience.In health and happiness, you matter and don't you dare forget it.Coach Iris, Coach Amy, and MeriConnect with Us:Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, 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 SchroederThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we 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.”- MeriThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, Josh Hillis, 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 HillisThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, 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, RDThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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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.”- MeriThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:Navigating holiday treats without falling into a restrictive or 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

We already knew Paul intended to complete the third missionary journey, then go to Jerusalem, and then he planned to go to Rome. Back in Ephesus:Acts 19:21: Now after these things were finished, Paul purposed in the Spirit to go to Jerusalem after he had passed through Macedonia and Achaia, saying, "After I have been there, I must also see Rome."While we survey the chapter, I want you to think like a X-ray machine. We're going to see what is here, but we are also going to look beneath the surface at what I'm calling Fingerprints Of The Invisible Hand a case study on the Providence of God.If the Providence of God can be described as His invisible hand at work in the world, in Acts 23 we can see Ten Fingerprints Of The Hand Of God. These are samples of the kinds of things that you do or you encounter all the time.1 - Your Life Circumstances (1)2 - Evil People Who Trouble You (2)3 - Working Despite Your Blunders (3-5)4 - The Foibles Of Sinners (6-9)5 - People Who Don't Know It (10-11)6 - Murderers And Liars (12-15)7 - Overhearing And Whistleblowing (16-22)8 - Clueless Unbelievers (23-24)9 - Self-Serving Pomposity (25-33)10 - Responsibility-Dodging Bureaucracy (34-35)

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." - MeriThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, 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, RDThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we 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 RudolphThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, 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 WhittThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we 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 DeadliftsThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, 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 LaarThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we chat 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 RudolphThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, 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 LarsenThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we dive deep into 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 DeadliftsThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

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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 SchroederThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we 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 DeadliftsThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

Joel and Tab return from the shapeless void, with 7% more estrogen in their blood and no way to redeem it, they're complaining about...People Who Don't Respect SundaysPlasticsRewards ProgramsSure we should all be absolutely irate at the fact that our grandparents raised 5+ kids on less than $40,000 a year and only one income. What we should really be irate about though, is that our grandparents worked that one job, and when they left Friday afternoon, they we basically unreachable until the following Monday. Not any more, now your boss can insert themselves into your life about any stupid bullshit, at literally anytime of day or night. Then you get some absolute BS of, "You didn't answer my call on Saturday, you're not being a team player." Bitch I am not on the clock, leave me the hell alone.60 years ago when plastics first hit the scene, it was a miracle material, light, flexible, and nigh indestructible. Now we're learning the true meaning of that last part. As more and more plastics are created it is slowly killing us. We may have fixed the toxic pollutants of the industrial revolution, but we replaced them with something far more insidious and longer lasting.Have we covered rewards programs on this program? Sure multiple times, but they keep screwing us over so we're going to keep bringing it in. Be sure to get your card stamped for this version of rewards programs, after 10 you get a free cockpunch.All of that plus news, and your voicemails!

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 AdamsThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we dive into the 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 RudolphThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, 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 StrengthThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

In today's episode, we answer 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."- MeriThis 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.