In today’s episode, Josh Hillis joins us again for a practical and refreshingly honest conversation about skill-building, emotional eating, perfectionism, and the messy, human reality of behavior change. We dive into what it really means to practice eating skills, why the checkbox is the practice, not the outcome, and how the pursuit of excellence looks a whole lot more like peaceful striving than perfection. Josh breaks down the “training-wheels” approach that helps people build confidence slowly, intentionally, and compassionately, instead of swinging between rigid control and all-or-nothing chaos.

You’ll hear us talk about emotional eating without shame, how to navigate food without relying on strict diet rules, and why the most meaningful changes happen when you stop waiting to “feel ready” and instead get in the game: fumble around, learn, adjust, and keep going. If you’re someone who’s been stuck in the cycle of trying, “failing,” quitting, and starting over…this episode is the permission slip and the roadmap you’ve been searching for.

“The checkbox is the practice, not the outcome. The outcome comes later.”

- Josh Hillis

“The number one predictor of eating-behavior change is willingness to feel..”

- Josh Hillis

This week on Here’s the Deal:

• Why practicing skills (not accomplishing them) is the real path to sustainable eating behavior change.
• How pausing before eating builds agency and separates wanting from choosing.
• Why emotional eating can be intentional, values-aligned, and not something to fear.
• A training-wheels approach to navigating “trigger foods” without overwhelm or blowouts.
• How perfectionism leads to more quitting, not better results
• What pursuit of excellence actually looks like.
• Why “easy practice” matters more than tackling the hardest food in the hardest situation.
• How tracking something (skills, not just calories) helps maintain structure without slipping into diet culture.
• Why the magic happens when you allow yourself to learn, fumble, and layer skills over time—with patience and compassion.

Connect with Josh Hillis:

• Cravings, Emotionally Flexibility, and Your Goals with Josh Hillis
• Josh Hillis on Instagram
• Josh Hillis Website
• Eating Skills Class: Three Foundational Skills
• Fat Loss Happens on a Monday Book
• Lean and Strong Book

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

Apple Podcasts | Spotify

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

In today’s episode, we unpack what willpower actually is (and isn’t), why the old “finite battery” idea is outdated, and how mindset plus environment design beat white-knuckling every time. Instead of asking “How do I get more willpower?” we shift the focus to systems, routines, and practical conditions that make the healthy choice the easy choice so you don’t have to rely on grit alone.

We get super tactical for real life: holiday parties, leftover candy, pantry booby traps, trigger foods, broken sleep, stress, busy evenings, and postpartum schedules. You’ll hear simple, doable ways to increase friction for the stuff that trips you up and decrease friction for the habits that move you forward. Think: calendar blocks, repeat meals, “snack mountain” relocation, ten-minute transition walks, and a kinder inner narrative that replaces “don’t” with “do.”

“You don’t rise to the level of your goals; you fall to the level of your systems… and you’re capable of building better ones.”

- Amy Rudolph

“Successful people don’t use more willpower, they need less because their systems carry the load.”

- Iris Deadlifts

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

• Willpower is built by systems and mindset, not a battery
• Holiday game plan: swap vague “don’ts” for do’s
• How to set your environment up for success
• De-trigger trigger foods: buy them, portion small, practice daily, take them off the pedestal.
• Put yourself on the calendar and honor those blocks like meetings.
• Protect sleep to stabilize hunger, mood, and decisions; consistent bed/wake times win.
• Move on purpose: 10-minute “transition” walks + regular lifting to curb cravings and stress.
• Kill decision fatigue with repeat meals you love; automate the basics and free up bandwidth.

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Meri on Instagram
• How to Make Trigger Foods Less Triggering

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.

This week, we’re diving into the messy, human middle between “grit” and “grace,” the space where real change actually happens. I share how I’m navigating life five-and-a-half weeks postpartum while still training, plus Amy and Meri break down clear, practical definitions of grit, grace, and the sneaky ways perfectionism and “toxic grace” can derail us. If you’ve ever graced yourself right out the door of trying, or white-knuckled a plan until it broke or you broke it, you’ll feel seen (and get tools to do it differently).

We also talk self-sabotage patterns, the “I deserve it” mindset, sleep in tricky seasons (perimenopause, newborn life), and how to build flexibility within structure so your habits survive real life. Expect tough love, compassionate nuance, and a reminder that consistent, good-enough action beats the “perfect plan” done inconsistently, every time.

“Grit is showing up for yourself even when it’s boring or busy; grace is the calm that lets you adjust without quitting.”

- Amy Rudolph

“Good enough most of the time will take you farther than perfect once in a while.”

- Iris Deadlifts

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

• Clear, practical definitions of grit vs. grace (and how they work together)
• Spotting toxic grace (endless passes) and toxic grit (perfectionism)
• The self-sabotage cycle: “I deserve it” and “last-supper” thinking
• Flexibility within structure: checkpoints help, but they’re not the goal
• Sleep in tough seasons: when to move your body vs. when to truly rest
• Postpartum reality check: adjust the dial, don’t drop the habit
• Compare-and-despair: why “should” invites perfection and quitting

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Maintenance Masterclass Episode
• When to take a Maintenance Break?

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, I share some personal reflections on the often-stigmatized topic of overeating, particularly in the aftermath of holiday indulgence. I talk about my own Easter “nutritional chaos,” and realistic expectations with your relationship with food. With a mix of humor and sincerity, the discussion turns to the difference between overeating and binge eating, emphasizing that the former is a normal part of life and not synonymous with a disorder. The episode serves as a reminder that perfection in dietary habits is neither attainable nor desirable. So lighten up, mkay?

“Your messed up relationship with food and your body affects the people around you in more ways than you like to admit.”

- IrisDeadlifts

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

• The important distinction between overeating and binge eating
• What “all foods fit” actually means
• How managing expectations can dramatically influence our progress
• Why beating yourself up for overeating is ridiculous and goofy, so stop it
• Tips on managing temptation by rearranging one's environment
• The importance of periodic maintenance phases
• The responsibility all humans have to deconstruct their mindset about food, body, and exercise

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Understand Binge Eating with Chase Smith Episode

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.

On today’s episode, Shannon Collins (@thegymnurse) joins me to her personal story of overcoming health challenges and we bond over similar histories and starting points in fitness, social media, and as coaches. We discuss the oft-overlooked importance of progress pictures and the tendency people have to over-analyze them in an unhelpful way.

We discuss gym culture, fostering a welcoming gym environment, overcoming gym anxiety, developing a healthy relationship with food (and eventually moving away from tracking calories), the influence of parenting on fitness, body image, and eating habits. Shannon shares her wisdom on achieving fitness goals with simplicity instead of focusing on the minute details overblown by the internet.

“The scale is not always gonna give you the answer you want.”

- The Gym Nurse (Shannon Collins)

“You are in control now. You can stop that cycle moving forward with your kids. You don’t have to live out that same path.”

- The Gym Nurse (Shannon Collins)

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

• The significance of learning to love the process (and how to do that) and the mental shift required for sustainable health and wellness
• Fitness transformations take time, contradicting expectations of rapid change
• The importance of taking progress photos for tracking real change
• The need to shift from just losing weight to building muscle for long term health and better aging
• Overcoming gym anxiety and introducing children to gym environments
• The language parents use about food and body profoundly affects their children’s perceptions and attitudes towards fitness and nutrition
• Transitioning into intuitive / informed eating requires a deep understanding of one’s nutritional needs and food content
• What maintaining a healthy lifestyle really involves

Connect with The Gym Nurse (Shannon Collins): 

• Follow The Gym Nurse (Shannon Collins) on Instagram
• Visit The Gym Nurse (Shannon Collins) website

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.

If you’ve ever hit a weight-loss goal and then asked yourself, “Now what?”, this episode is for you. In today’s episode, we tackle the messy mindset shift around maintenance and your questions about it. We dig into why it feels scary, how it’s misunderstood, and what it really takes to stay consistent without sliding back into old habits or getting stuck chasing the scale forever. Maintenance isn’t about “going back to normal,” it’s about redefining your normal, with more food, more freedom, and a lot less stress.

From normal fluctuations to the death grip on dieting, this episode is packed with practical coaching wisdom and vulnerable shares. Whether you’re just dipping your toes into maintenance or already deep in it and wondering if you’re “doing it wrong,” you’ll walk away with clarity, encouragement, and a new lens for success that isn’t tied to the number on the scale.

“Maintenance is the light at the end of the tunnel. It’s not a punishment. It’s the goal.”

- Meri 

“Acknowledge that you’re scared, but do it anyway, because nothing changes if nothing changes.”

- Amy Rudolph

“You don’t have to be in a fat loss phase to be making progress. You can live here and thrive here.”

- Iris Deadlifts

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

• Why maintenance often triggers anxiety - even more than fat loss.
• The psychological trap of trying to “build in a buffer” before entering maintenance.
• Why scale fluctuations don’t automatically mean fat gain.
• What to expect (and not panic about) when reversing to maintenance calories.
• The role of data beyond the scale: progress photos, clothes, consistency.
• How to spot the difference between intentional habits and old patterns creeping back.
• Real talk on step counts, body composition shifts, and the role of nutrition.
• The mindset shift from “weight loss is the goal” to “living well is the goal.”

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Maintenance Masterclass Episode
• When to take a Maintenance Break?

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.

If you’ve ever wondered what “intuitive eating” really means beyond the Instagram buzzwords, this episode is going to give you the clarity you didn’t know you needed.

In today’s episode, Registered Dietitian and Intuitive Eating Counselor Jessy Barron joins us again! This time, to unpack the nuance, the misconceptions, and the surprising overlap between intuitive eating and responsible fat loss. Jessy brings her expertise as an intuitive eating dietitian to explain how this approach isn’t about rules or a “free-for-all,” it’s about mental freedom, body respect, and sustainable nutrition habits that last a lifetime.

From rejecting diet culture’s extremes to learning the power of the pause before you eat, we explore why intuitive eating is not a weight loss strategy, yet shares many principles with long-term, healthy body composition changes. You’ll hear practical ways to honor your hunger, respect your fullness, and plan ahead without falling into diet mentality. We also dig into “diet-induced food noise,” emotional eating triggers, and how to build trust with your body after years of restriction, overeating, or both.

"It’s not about the weight. It’s about the mental freedom around the punishment of the body.”

- Jessy Barron, RD, MS, RD

“Routines keep you progressing, rules you break and start over. You’re spinning your wheels with rules.”

- Jessy Barron, RD, MS, RD

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

• Why intuitive eating has a framework, and why “winging it” isn’t part of it
• The ten principles of intuitive eating and where they overlap with fat loss coaching
• Why rejecting diet mentality is key to breaking the shame-and-restart cycle
• How to distinguish between real cravings and diet-induced “food noise”
• The role of planning and structure in intuitive eating success
• Respecting your body as the guiding principle for food decisions
• How belief systems and past diet history shape your relationship with food
• Practical coaching tips for honoring hunger, fullness, and satisfaction

Connect with Jessy Barron, RD:

• The Redhead RD on Instagram
• The Redhead RD Website

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 all about STRENGTH TRAINING.

We discuss how a post-mastectomy woman can train toward her first pull-up (spoiler: yes, it’s absolutely possible), and how to use smart progressions like hangs, inverted rows, and eccentrics to build the right kind of strength. We also break down the differences between pull-ups, chin-ups, and neutral-grip variations so you can choose the option that fits your shoulders and your goals.

We dig into the “Pilates body” myth, what Pilates can do well, and why it’s NOT a substitute for progressive overload if your goal is muscle (tone) and strength. We chat about how to avoid losing muscle on a 2-week vacation, when to adjust calories if you’re suddenly less active, and how to approach training to failure without turning every set into a grind.

“Be there and be in it. And be about it. And pay attention. Do the work.”

- Amy Rudolph

“There’s a difference between working out and training. If you have specific goals, you have to train for them.”

- Iris Deadlifts

“All movement is good movement. Is all movement equal movement? No.”

- Meri

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

• Pull-ups vs. chin-ups, an important difference
• Training vs. testing: how progressive programming beats “let’s see if I can do one today”
• Why “lengthening” muscles is marketing, and where Pilates can actually support strength goals
• How to avoid muscle loss on a 2-week vacation
• “Forced to be sedentary” - keep calories steady, or adjust?
• What machines or equipment to focus on when starting
• Progress you can measure: tracking loads, using fractional plates
• How to take sets to (or near) failure, safely and on purpose

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Together We Are Stronger Group Coaching Community
• Cut the Crap Patreon
• How Fast Does Muscle & Strength Loss Happen When Taking Time Off?
• Managing Nutrition In Unexpected Circumstances & Work Travel

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.

Samara Toby (@nomeatmacros) is a certified macro coach specializing in plane-based eating. She has been vegetarian for over 20 years and saw a need for coaches who understand the intricacies of a plant based diet. Even if you’re an omnivore, you will gain so many valuable insights from our conversation, as we branch far beyond plant-based eating.

Samara breaks down the importance to incorporating plant-based proteins into meals, whether you're a seasoned vegetarian or vegan, or an omnivore looking to diversify, and offers practical tips for grocery shopping.

We pivot the conversation to the mindset piece, without with, none of this health and fitness stuff matters. We walk through 4 simple but powerful strategies to make fat loss easier, and discuss the fine line between maintaining healthy goals and being overly rigid in a way that sacrifices well-being.

Whether you're exploring plant-based proteins, managing a calorie deficit, or finding ways to incorporate flexibility into your eating habits, this episode will empower you to make intentional choices that align with your goals.

“It's not about completely overhauling your diet. Just adding things like nuts, seeds, or textured vegetable protein can bring more fiber, oils, and flavors into your meals.”

- Samara Toby, @nomeatmacros

This week on Here’s the Deal:

• The importance of allowing yourself to fumble and figure things out
• Using protein shakes and crappy protein powder recipes as a useful supplement to reach higher protein targets while finding a balanced diet
• The practical and nutritional benefits including plant-based meals and proteins
• How tracking food intake can lead to revelations about dietary patterns and necessary adjustments
• The importance of diversifying protein sources
• A hierarchy of plant-based proteins
• How experimenting with plant-based foods lead to more creativity, less monotony, and a deeper understanding of nutrition
• Samara’s experience with shifting into maintenance mode during a fat loss phase
• The difference between “needing” and “wanting” fat loss goals
• Practical tips to make a fat loss phase easier
• The importance of making intentional choices around food to build sustainable eating habits that align with your goals.

Connect with Samara:

• Samara (@nomeatmacros) on Instagram

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:

• The definition and purpose of “bulking” to build muscle
• Why maintenance might be a better long-term strategy for most people in muscle building
• The role of a coach in guiding through bulking and maintenance phases
• Understanding what a true plateau is
• The importance of consistency and how to evaluate it honestly
• The psychological impact of focusing solely on the scale and how to overcome it
• What an an “ideal week” of workouts might look like

Connect with Iris, Meri, and Amy:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram

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.