Capable & Worthy: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck

In today’s episode, we welcome back Dr. Sarah Court and Laurel Beversdorf from Movement Logic! We talk about stretching: what it actually does, when it’s useful, and why feeling “tight” doesn’t automatically mean you need to stretch more. We discuss the difference between wanting relief from tightness and needing more range of motion, how strength training can improve flexibility, and why comparing yourself to the bendiest person in yoga class might leave you chasing something your body was never built to do.

We also dig into “the fragilizing of women” - the constant messaging to be careful, stay gentle, and avoid lifting too much - and how cultural norms teach us that women and men should train differently. We talk about who feels welcome in the weight room, how those expectations shape what we believe we’re capable of, and why getting stronger can change that.

Then we get into pain: how past experiences influence our response to it, why some people stop at every ache while others push through warning signs, and how we approach movement and injury recovery with those differences in mind.

“I wish there was some way that people who have not yet started lifting weights could actually preview what that feels like, to know that that's what's in their future.”

- Dr. Sarah Court

“One of the most potent ways to increase your confidence is to increase your capacity..”

- Laurel Beversdorf

This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• When stretching supports your goals - and when it becomes another obligation.
• Why feeling tight isn’t the same as lacking flexibility.
• How strength training can improve range of motion.
• How fitness messaging teaches women to treat themselves as fragile.
• Why progressive overload matters more than repeating comfortable weights.
• How lifting heavy and finding community build gym confidence.
• Navigating injury recovery without automatically stopping all activity.
• Pain avoiders versus endurers - and why coaching needs to account for both.

Connect with Movement Logic: 

• How to Spot a “Doctor Brand” Grifter with Movement Logic
• Movement Logic on Instagram
• The Movement Logic Website
• Movement Logic Podcast on Spotify
• Movement Logic Podcast on Apple Podcasts

Thanks for tuning in to this week’s episode of Capable & Worthy: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.

Apple Podcasts | Spotify

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Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

In today’s very special 200th episode, we’re celebrating with the people who have helped make this podcast what it is: our community! We invited listeners to pull up a virtual chair, hang out with us, ask questions, and talk through real-life fitness, nutrition, fat loss, and mindset.

We dig into some of the themes that have become foundational to the podcast, including changing our internal dialogue around food and body image, what consistency actually literally looks like, periodizing calorie deficits, navigating restaurants and special occasions, and building habits that support lasting results.

We also pull back the curtain on coaching in an online world full of misinformation, quick fixes, supplements, AI influencers, and endless noise. We share how we stay grounded in evidence-based fitness and nutrition, lean on other coaches, set boundaries with social media, and continue trying to be a voice of reason on the internet. More than anything, this episode is a celebration of 200 conversations about becoming more capable, building a healthier relationship with food and fitness, and learning how to get out of our own way.

“There is nothing more confidence building and momentum building than doing what you say you're going to do."

- Amy Rudolph

“A thought can just be a thought. You don't have to do anything with it besides notice it and let it go."

- Iris Deadlifts

This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Celebrating 200 episodes and the community that has grown around the podcast
• How to quiet the “mean girl” voice around food, weight, and body image
• Why mindset work is essential for creating fitness and nutrition results that last
• What consistency actually looks like during a calorie deficit
• Why fat loss should be a phase, not a lifestyle, and how periodization helps
• Building protein, fiber, meal timing, and repeat meals into your foundation before dieting
• Navigating restaurants, special occasions, and food choices with intention instead of restriction
• Tuning out online misinformation, quick fixes, AI influencers, and fitness industry noise

Resources Mentioned:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

Thanks for tuning in to this week’s episode of Capable and Worthy: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.

Apple Podcasts | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

In today’s episode, we’re joined by Elise, coach, mom, and creator of The Skinny on Fitness. Elise shares how her background in culinary school, nutrition, running, and strength training eventually led her into coaching, and we dig into moving beyond the “if it fits your macros” (IIFYM) era, why food quality still matters even when calories and macros are accounted for, and how repeat meals, simple structure, and fewer decisions can make healthy eating much easier to sustain.

We also get personal as Iris and Elise share their experiences with pregnancy, postpartum fitness, body image, motherhood, and postpartum mood disorders. We talk honestly about the pressure to “bounce back,” meeting yourself where you are, asking for help when you need it, and why getting leaner won’t magically fix your life. Ultimately, the process of becoming stronger, healthier, and more capable matters just as much as the outcome.

“Fitness can change your life in ways, but it’s not the body that’s life changing. It's who you're becoming in the process.”

- Elise - The Skinny on Fitness

“You are still you, even if you lose a bunch of weight, so it is so worth working on what's between your two ears and getting that in order along the way."

- Elise - The Skinny on Fitness

This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why “if it fits your macros” doesn’t tell the whole nutrition story
• Building a healthy relationship with discomfort, hunger, and doing hard things
• Why repeat meals and simple routines can reduce decision fatigue
• How trying to change everything at once sets you up to crash and burn
• Pregnancy, postpartum fitness, and letting go of the pressure to “bounce back”
• Rebuilding strength after birth by meeting yourself where you actually are
• An honest conversation about postpartum depression, anxiety, and asking for help

Connect with Elise - The Skinny on Fitness: 

• The Skinny on Fitness on Instagram
• The Skinny on Fitness Website

Thanks for tuning in to this week’s episode of Capable & Worthy: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.

Apple Podcasts | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

In today’s episode, we’re answering listener questions around protein intake, calorie tracking, daily movement, and managing cravings. How much protein do you need per day? Is it true that we can’t digest more than 35 grams at a time? What do you do about crazy PMS cravings and hunger? Can I do spin classes instead of daily walking?

We also get into the practical side of tracking food, including whether you should weigh food raw or cooked and how to make casseroles, soups, and other one-pot meals easier to track without turning nutrition into a full-time job. We discuss maintenance days, permission around foods you enjoy, and learning to respond to cravings with curiosity instead of restriction, guilt, and chaos.

“We have for too long placed our health and our lifestyle into the hands of people selling us bullshit."

- Amy Rudolph

“You can't think your way out of this. You have to act differently."

- Iris Deadlifts

This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why protein is important but more protein isn’t always better
• How to approach protein intake in a larger body without chasing an unnecessarily high number
• Why the “35 grams of protein per meal” rule is outdated
• Why carbs deserve a much bigger place in your diet
• How to weigh and track food without making it unnecessarily complicated
• Why spin classes are great movement but aren’t a substitute for strength training or walking
• How to approach increased hunger and cravings around your period
• Using maintenance, permission, and experimentation to move away from food restriction and chaos

Resources Mentioned:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

Thanks for tuning in to this week’s episode of Capable and Worthy: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.

Apple Podcasts | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

In today’s SELECTS episode, we’re joined by Barbie Boules,RDN. Best known as The Cognition Dietitian, Barbie is a registered dietitian, cognitive wellness specialist, and optimal aging enthusiast, dedicated to helping women prioritize themselves, experience confidence, excellent health, and genuine joy.

Barbie shares her journey into nutrition and her passion for women's cognitive and cardiometabolic health, especially during menopause. She offers practical steps for maintaining metabolic and brain health, the critical role of metabolic health in brain function, especially in preventing diseases like Alzheimer's, highlighting the urgency and importance of taking preventive measures early on and the Four Pillars of cognitive and metabolic health.

Barbie's expertise and compassionate approach provide listeners with actionable advice on how to maintain a healthy and enjoyable lifestyle, manage stress, and build cognitive reserve through lifelong learning and social connections. This episode is a must-listen for anyone interested in optimizing their health through midlife and beyond, with a focus on nutrition, exercise, and overall wellness.

“Our brain's health rests on our metabolic health. We have to be metabolically healthy for our brain to thrive.”

- Barbie Boules, The Cognition Dietitian

“Stress manifests physically 100% of the time, especially if we're managing stress with food or alcohol.”

- Barbie Boules, The Cognition Dietitian

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Barbie’s journey to becoming The Cognition Dietitian and her focus on women’s health
• What is “metabolic health” and why does it matter, especially in midlife?
• The connection between metabolic health and brain function
• Practical advice on building muscle and maintaining metabolic health
• The Four Pillars of cognitive and metabolic health
• The truth about “hormone balancing” and hormone therapy
• How to effectively self-advocate during doctors appointments
• Recommendations for responsible supplementation and identifying nutrient deficiencies

Connect with Barbie Boules, The Cognition Dietitian (and Resources Mentioned):

• Barbie Boules The Cognition Dietitian on Instagram
• A Guide to Women’s Health: Fifty and Forward, Harvard Health
• The Official MIND Diet by Dr. Martha Clare Morris
• The Brain Health Kitchen: Preventing Alzheimer’s Through Food by Annie Fenn MD
• The Vajenda by Dr. (OB/GYN) Jen Gunter

Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.

Apple Podcasts | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

In today’s episode, we’re talking about what to do when you’re sick, how to decide whether you should work out when you’re under the weather, and why a few days away from your normal routine isn’t going to undo your progress. We break down the “above the neck, below the neck” rule for exercise when sick, talk about when it makes sense to rest instead of train, and discuss what to prioritize with nutrition, hydration, and recovery when you’re not feeling your best.

We also get into a very real problem: what happens when you think you’re in a calorie deficit but your results aren’t reflecting it. We talk about dining out, untracked food, emotional eating, alcohol, and using an accountability calendar to identify patterns instead of relying on the vague feeling that you’ve “been good.” From there, we discuss why sometimes the best approach to sustainable fat loss is to slow down, build the necessary habits and skills first, and trust a coach who is willing to tell you what you actually need to hear - not just what you want to hear.

“Maintenance is a love note to your body and your brain."

- Amy Rudolph

“A good coach won’t always tell you what you want to hear."

- Iris Deadlifts

This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• The above-the-neck vs. below-the-neck rule for exercising while sick 
• Why a few days away from the gym won't erase your progress 
• What to prioritize with nutrition and hydration when you're sick
• Why “it wasn't perfect” is not a useful measure of success 
• Using an accountability calendar to identify patterns in your habits 
• Why you can feel like you're in a calorie deficit without actually being in one 
• Why a good coach may tell you you're not ready for a fat loss phase
• Building the habits and systems first so fat loss is actually sustainable long term

Resources Mentioned:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

Thanks for tuning in to this week’s episode of Capable and Worthy: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.

Apple Podcasts | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

In today’s episode, we're revisiting one of the most misunderstood parts of a fitness journey: maintenance. We answer listener questions about wanting to eat more without gaining weight, dealing with mental hunger versus physical hunger, and why learning to maintain your results is every bit as important as losing weight in the first place. We also discuss the influence of social media, unrealistic expectations around calories, and why maintenance should never feel like a punishment.

We also tackle another coaching question we hear all the time: when is it time to take a break from a calorie deficit? From recognizing diet fatigue and understanding maintenance breaks to overcoming the fear of "undoing your progress," we explain why strategically stepping out of a deficit can actually help you build a healthier body composition and a more sustainable relationship with food.

If you've ever worried about gaining weight in maintenance, struggled with constant hunger, or felt nervous about increasing your calories, this conversation is for you.

"If you take care of your body, your body's gonna take care of you."

- Amy Rudolph

"The skill is in recognizing I don't actually want more or need more.”

- Iris Deadlifts

This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• How to tell the difference between physical hunger and mental hunger
• Why comparing your maintenance calories to people on social media can be misleading
• Practical ways to increase calories while maintaining your weight
• How meal structure and food choices can improve fullness and satisfaction
• Signs that it's time to take a maintenance break or diet break
• Why your scale weight and body composition naturally change in maintenance
• How long to stay in a calorie deficit before considering a break
• Why practicing maintenance is essential for long-term fat loss success

Resources Mentioned:

• Maintenance Masterclass Episode
• Q&A: Maintenance Refresher, Mindset Shifts, and Real-Life Strategies for Success in Maintenance

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

Thanks for tuning in to this week’s episode of Capable and Worthy: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.

Apple Podcasts | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

In today’s episode, we’re catching up on where we are in life, health, fitness, and our current goals - and, unsurprisingly, life has not exactly been smooth sailing. Iris is in the middle of a 10-12 week fat loss phase at 11 months postpartum, while Amy is continuing to live in maintenance after a major move and a year of focusing on building muscle.

We chat about how to make long-term nutrition and fitness sustainable, and how to specifically be flexible without completely abandoning your goals.

We discuss the difference between an exception and a pattern, why you shouldn't compare your chapter 2 to someone else's chapter 45, and why sometimes the healthiest decision is to not pursue fat loss right now. Most importantly, we talk about building the kind of confidence where a stressful week becomes a road bump instead of a roadblock.

“Maintenance is a love note to your body and your brain."

- Amy Rudolph

"Rearrange some things, say no, delegate, and put strength training on your freakin' schedule."

- Iris Deadlifts

This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Navigating fat loss as a busy mom
• Why you need a foundation before a calorie deficit
• Planning for food when life gets chaotic
• Using flexibility within structure
• Why strength training is a non-negotiable
• The importance of maintenance for long-term results
• Recognizing exceptions versus unhealthy patterns
• Avoiding FOMO and comparison in your fitness journey

Resources Mentioned:

• How to Eat More Calories at Maintenance (& Other Questions) Episode
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Work with us at Beth Feraco Fitness

Thanks for tuning in to this week’s episode of Capable and Worthy: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.

Apple Podcasts | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

In today’s episode, we’re talking about diet culture, body image, extreme thinness, and the ever-changing standards women are expected to meet with dietitian and social media educator Abby Langer. We dig into the return of extreme thinness as an aspirational ideal, the influence of GLP-1s and social media, and why we should be questioning the messages telling us that smaller, younger-looking bodies are inherently healthier or more desirable. We also talk about what malnutrition can actually look like, why you can’t determine someone’s health from their appearance alone, and how easily we can internalize these standards without even realizing it.

We also get into the practical side of navigating diet culture, including how to identify nutrition misinformation, why credentials and follower counts don’t automatically make someone trustworthy, how social media can exploit our insecurities, and how parents can help their kids develop a healthier relationship with food, bodies, and the internet. Most importantly, this conversation is about learning to recognize when we’re being sold something designed to make us smaller—and deciding that we don’t have to buy into it.

“If we don’t talk about it, we’re allowing it.”

- Abby Langer

“After decades and decades of internalizing this messaging, we have to start to wake up and recognize that we've been sold a lie. It's been a lie."

- Abby Langer

This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why extreme thinness keeps coming back as an ideal
• How GLP-1s have changed the conversation around weight loss
• Why you can’t determine someone’s health from their appearance
• How women internalize body standards from an early age
• Why menopause and aging have become targets for the wellness industry
• How to spot nutrition misinformation and fear-based marketing
• How social media can reinforce body dissatisfaction and diet culture
• Raising kids without passing down body shame and food rules

Connect with Abby Langer or Langer Nutrition: 

• Abby Langer on Instagram
• Abby Langer - Canada's Food and Nutrition Expert
• Langer Nutrition Blog
• Bite Me. By Abby Langer
• Aggressive Salad with Abby Langer

Thanks for tuning in to this week’s episode of Capable & Worthy: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.

Apple Podcasts | Spotify

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

In today's episode, we dive into what it means to “fall to the level of your systems” in health and fitness, focusing on meal planning and prepping, getting in NEAT, and going to the gym. We share our own experiences and many practical tips for making food prep, meal planning, and nutrition easier. We also move into the fitness side of things, sharing the power of walking, explaining how to rack up steps throughout your days, and how to find your best gym schedule.

It’s all about setting yourself up for success in a way that's flexible and adaptable to your needs.

We chat about the importance of finding what works for you, emphasizing that there's no one-size-fits-all solution to health and fitness. We also share stories about what happens when things don't go as planned and how to adjust without feeling like you've failed. By the end of this episode, you'll have a bunch of ideas on how to create systems that not only support your goals but also fit into your life without adding stress.

“Decision fatigue is a real thing, especially when you have goals with nutrition and fitness, and you’re creating a new lifestyle that supports where you want to be.”

- Iris Deadlifts

“The power of being outside doing some exercise and having something other than the inside of your house to look at can be incredibly uplifting.”

- Meri

“Curiosity over judgement.”

- Amy Rudolph

This week on Capable & Worthy:

• Meal prep variations and how to find what suits your style and preferences
• How to automate certain aspects of health and fitness to reduce decision fatigue
• Our unique systems for meal prep, NEAT, and the gym
• Freedom in Structure
• What are movement snacks and how you can use them
• What is temptation bundling to help us do the things we need to do
• The benefits of having a structured gym plan

Connect with us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram

Thanks for tuning in to this week’s episode of Capable & Worthy: 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 | iHeartRadio

Be sure to share your favorite episodes on social media and tag us!

Join Iris Deadlifts on Instagram, and Amy Rudolph on Instagram.