By Iris, Meri, & Amy
4.8
1818 ratings
The podcast currently has 95 episodes available.
In today’s episode, Team BFF Coach Peggie Larsen joins us again to dive into the challenges and mindset shifts that come with fitness, weight loss, and body image, especially for women navigating midlife and beyond. Peggie shares her personal journey of achieving a lean physique, only to realize it wasn’t sustainable for her health or happiness. Now, she focuses on feeling strong, healthy, and confident, debunking societal pressures that push women to chase unattainable ideals.
The conversation also touches on the importance of finding balance, learning to listen to your body, and letting go of the numbers on the scale. We explore how movement, nutrition, and mental well-being go hand-in-hand, highlighting the critical need to trust the process and embrace your own unique fitness journey.
And so much more…
“It’s not worth it to feel like shit just to be lean. I’d rather be strong, sleep well, and have a healthy relationship with food.”
- Peggie Larsen
“Quit looking back and just be the best you can be now. Keep moving forward.”
- Peggie Larsen
This week on Here’s the Deal:
Connect with Coach Peggie Larsen:
Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
In today’s episode, we dive deep into the realities of fitness expectations, dismantling the idea that in training, "more is always better." We share insights on training frequency, and explain that even one to two days of intentional strength training per week can yield incredible health benefits. The conversation expands into how listeners can adapt workouts to their individual lives and goals, reminding them that doing what’s doable trumps chasing the so-called “optimal” routines often promoted on social media.
We chat about the concept of "training age" and how workout routines evolve as experience and goals shift. We also discuss taking time off the gym, and the common fears surrounding that. What if you have to turn down the gym during a busy season? What if you’re forced to be sedentary due to an injury or surgery? How fast does muscle and strength loss happen?
“If you replace 'optimal' with 'doable,' you'll find a lot more success.”
- Meri
“You are far more capable than you think you are—stay on the path even when life is hectic.”
- Amy Rudolph
“You know what's really bad for your health overall? Stressing about everything. It's awful for your gut, your brain, your sleep.”
- Iris Deadlifts
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Resources Mentioned:
Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
In today’s episode, Coach Brandy Schroeder from Team BFF joins us to share her journey from battling weight issues as a tween to becoming a seasoned health and fitness coach. Brandy opens up about struggles she faced, including the mental and physical toll of competitive bodybuilding and her fight to find a healthier relationship with food and her body. Brandy shares the harsh realities behind the seemingly glamorous world of fitness competitions and the importance of focusing on sustainable, long-term health.
"I wasn't happy—it was actually the worst time of my life. Being lean doesn't fix the broken pieces.”
- Coach Brandy Schroeder
“You have to understand that the journey you're on through your fat loss phase applies to your maintenance. It’s not just about losing weight; it’s about learning how to keep it off.”
- Coach Brandy Schroeder
This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:
Connect with Coach B:
Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
In today’s episode, we discuss the challenges of maintaining reasonable nutrition when life throws unexpected curveballs. From dealing with family emergencies, quick trips, and navigating traveling for work, we chat all about how to stay on track—or give yourself grace when you can't. With personal real-life scenarios and practical advice, we emphasize the value of practicing maintenance along the way and being honest with yourself about what you can handle during certain periods of time.
We also discuss traveling for work - for some, this is their lifestyle, and with it comes the need for certain guardrails and strategies. We chat about how to maintain healthy habits while traveling for work and the importance of preparation, flexibility, and mindful decision-making when faced with the temptations and obstacles that come with being on the road.
“It's okay to just bring yourself to maintenance for a while and forget about fat loss.”
- Meri
“Practice the pause. Check-in with yourself. Loosen the reins a little bit, but be in control.”
- Amy Rudolph
“There will always be a little bit of resistance...but there are better times than others.”
- Iris Deadlifts
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Resources Mentioned:
Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
In today’s episode, Heather Adams, Strength and Nutrition coach and mom of 6, joins us to share her own fitness journey, from a shy, timid kid who was afraid to try anything new… to playing tackle football and qualifying to run the Boston Marathon and becoming a personal trainer and dedicated coach who is helping women achieve “peaceful striving” in their health, nutrition, and fitness goals.
We chat all about the importance of approaching life with curiosity and kindness instead of frustration and anger. Heather shares powerful insights on the importance of understanding the "why" behind actions, the challenges of breaking old habits, how “constructive discomfort" can lead to significant personal growth, and the persistence in making small, consistent changes can help snowball into huge lifestyle shifts.
"I got brave. That's where all of the magic happens.”
- Heather Adams
“Embrace the power of maybe—maybe this could work, maybe this could be great. You can always make a choice and then make another choice.”
- Heather Adams
This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:
Connect with Heather Adams:
Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
In today’s episode, we dive into the often misunderstood world of calorie tracking and break down why it’s a valuable tool that doesn’t need to be as complicated or intimidating as if often seems. We discuss the common hurdles people face when starting to track their food intake, why some find it to be rather triggering, and offer practical advice on how to simplify the process.
We tackle the emotional and psychological aspects of food tracking, acknowledging that it can be tedious and even overwhelming at first. We emphasize the importance of patience and curiosity in the process, reminding you that tracking is not about perfection but about gaining valuable information that can lead to more informed decisions and better outcomes. We share some personal stories and practical tips to make tracking more approachable and less stressful.
Whether you’re new to tracking or have tried and struggled before, this conversation is packed with insights to help you build awareness around your eating habits and move closer to your health goals.
“Tracking can be so liberating if you let it be.”
- Iris Deadlifts
“If you're heading into tracking with the idea of ‘I don't wanna do this. This is gonna suck. I hate this. I hate it. I'm gonna hate every minute of it…’ you’re right about all of it.”
- Meri
"It still existed in your body even though it didn't exist on paper or in the app."
- Amy Rudolph
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Connect with Iris, Meri, and Amy:
Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
In today’s episode, Candace Smith, Women’s Strength and Nutrition coach, joins us to share her own relatable fitness journey, and to discuss how shifting from exclusively cardio based activities and fitness classes to intentional strength training will transform your fitness routine and body, and give you long-lasting results. Candace emphasizes the importance of mindset, nutrition, and intelligent training techniques to help women achieve their goals, and emphasizes the importance of performance goals, explaining why heavy lifting and proper nutrition, including fruit and carbs, are essential for achieving the toned look many women desire.
With a focus on debunking myths and empowering women, this episode is packed with actionable insights and motivation to help you reach your fitness and physique goals.
"Tone is muscle. You can't have one without the other.”
- Candace Smith, Beauty of Strength
“If you train like you mean it and pursue performance goals, it becomes less boring. Let your lifting be lifting and find your entertainment outside the gym.”
- Candace Smith, Beauty of Strength
This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:
Connect with Candace R Smith, Beauty of Strength:
Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
In today’s episode, we answer more listener questions!
We discuss proper footwear for weight training and the importance of taking rest and recovery days even though many fear them. We explore the effectiveness of body weight exercises in building strength muscle, especially after menopause, and touch on the concept of progressive overload and how it's not just about adding more weight, but also about improving technique and controlling the load, and debunk the myth that menopause requires a completely different approach to fitness and nutrition.
We also have a conversation about the intricacies of serving sizes and how to determine the appropriate amount of food for your needs. We share our personal experiences and insights on how to approach serving sizes mindfully, and discuss the importance of slowing down to listen to your body’s signals, experimenting with portions, and understanding that the suggested serving sizes on packaging are just that—suggestions.
"My digestion has thanked me for slowing down. Not necessarily chewing x amount of times before I swallow, but just not putting another bite in until the first one's done."
- Amy Rudolph
“The search for ‘the best’ is just procrastination.”
- Iris Deadlifts
“Erase the idea that it all needs to change because you've gone into menopause."
- Meri
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Connect with Iris, Meri, and Amy:
Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
In today’s episode, Team BFF Coach Peggie Larsen joins us for a candid conversation about the transformative events that impact our sense of self and body image. Peggie shares her young struggles with dieting and a negative body image, overcoming an eating disorder, and how she transformed these challenges into a passion for helping others achieve their health and fitness goals.
We explore the impact of social media on our self confidence for both women and men, and even discuss a few of our own long-held beliefs that we’ve been systematically challenging over the past few years, and what we have learned from the experience. We discuss the critical role of self-respect in your health and fitness endeavors, and chat about the impact of alcohol overconsumption on your mindset and your goals.
And so much more…
“It just took a lot of time to get through all the bullshit. But coming out on the other end, it's so satisfying and it feels so much better than the other crap.”
- Peggie Larsen
“You might think you don't have willpower but you have permission power.”
- Peggie Larsen
This week on Here’s the Deal:
Connect with Coach Peggie Larsen:
Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
In today’s episode, we answer listener questions!
We have a candid conversation about whether bulking is necessary for muscle gain or if it can be achieved while in maintenance, discussing the pros and cons of a bulk, and the importance of intentional training. We discuss what constitutes a true “plateau” and how to measure progress beyond just the scale, the importance of consistency, and why it's crucial to redefine or clearly define success in your fitness journey. We also chat about an “ideal week” of workouts and the importance of setting realistic goals based on individual needs and circumstances, rather than striving for a one-size-fits-all "ideal."
"Celebrate your progress in all areas of your life, not just what the scale shows. Success is more than a number."
- Amy Rudolph
"The great irony of a weight loss endeavor is that the less you focus on the weight loss, the more consistent you can actually be, and then the more weight loss you actually see."
- Iris Deadlifts
"We don't live in a 100% ideal world, so focus on what you can do consistently right now."
- Meri
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Connect with Iris, Meri, and Amy:
Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
The podcast currently has 95 episodes available.
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