In this powerful and inspiring episode, we sit down with Robert Linkul, founder of Training the Older Adult (TOA), to talk about what it really means to age strong. With a background rooted in personal experience, injury recovery, and coaching, Robert shares his inspiring journey from aspiring strength coach for youth to building a movement dedicated to helping older adults reclaim their strength, independence, and health.

He shares the deeply moving story of his father, whose transformation from near-death and wheelchair-bound to squatting below parallel and living independently in his late 70s is nothing short of miraculous. We explore the importance of resistance training for longevity, how strength gives people permission to live without fear, and why constructive discomfort is essential for growth at any age. Robert lays out a clear, research-backed case for resistance training at any age. Whether you’re in your 30s or 70s, this conversation will reframe what’s possible for your future self, and the people you love.

If you or someone you love wants to age well, live in your own home and wipe your own butt until you die, if you’ve ever questioned if it’s “too late,” this episode is your reminder: it’s never too late to get strong.

“We're all going to pass at sometime, but how you live and how you die - there are two very different stories to be told there.”

- Robert Linkul

“When the moment comes where you have to act, and your body fails you… that’s the real cost of not getting strong.”

- Robert Linkul

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

• Robert’s personal story of health challenges that gave him empathy and expertise in training older adults
• The incredible transformation of Robert’s dad, from 330 lbs and dialysis to strong, mobile, and joyful in the gym
• What “constructive discomfort” is and how it builds confidence
• How muscle mass and bone density can improve even post-menopause
• What the research shows about sarcopenia and its impact on retirement years
• Why “just walking the dog” isn’t enough, and what to do instead
• How just 90 minutes of resistance training a week can improve bone density, muscle mass, and independence
• The truth about recovery after surgery when you’ve been strength training
• Real stories of clients reversing chronic pain, avoiding surgery, and defying aging stereotypes
• How strength training combats fear, frailty, and the myth that “I’m just old”

Connect with Robert Linkul and Training the Older Adult:

• Robert Linkul on YouTube
• Robert Linkul on Instagram
• Training the Older Adult Website
• Training the Older Adult 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.

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

In today's episode, we unpack the loaded topic of “trigger foods” and how to navigate permission-based eating without shame or guilt. We explore what true moderation looks like, why portion sizes aren’t one-size-fits-all, and how your environment and mindset shape your relationship with food more than the food itself.

We share our own personal journeys of once feeling out of control around certain foods, and how granting ourselves permission to include those foods, intentionally and mindfully, led to more peace, less overeating, and lasting change.

We dive into the psychology of overconsumption, the role of boundaries without extremes, and how planning and practice lead to lasting food freedom. If you’ve ever felt like you can’t trust yourself around sweets, salty snacks, or that food you just can’t keep in the house, this episode is for you.

“You're not weak and it's not a character flaw if you need to remove foods from your home for a bit.”

- Amy Rudolph

“Permission scares people. But the truth is, restriction hasn’t worked either..”

- Iris Deadlifts

“You're not a bad person for liking those things, or even liking them so much you can’t stop eating them. That just means you have something to learn.”

- Meri

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

• Why removing trigger foods isn’t a character flaw, but a temporary boundary that can build trust
• The surprising truth about portion sizes—and how to find your portion
• Why slowing down helps you realize what you truly enjoy
• How the Candy Challenge helps dismantle food obsession
• Practical environment hacks to reduce food noise and improve focus
• The power of planning treats into your day to boost overall adherence
• Why structure and flexibility aren’t opposites

Connect with Us:

• Meri on Instagram
• Iris Deadlifts 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

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

In today’s episode, Coach Carmen Hayward joins us! She’s a nutrition coach, personal trainer, and proud menopausal woman, who shares her story of breaking free from decades of dieting and finally creating lasting change. From her first Weight Watchers diet at age 10 to owning a salon for nearly 20 years before switching careers, Carmen’s journey is all about reclaiming and embracing food freedom through education and self-trust.

We dive into why tracking your food isn’t automatically disordered - it’s actually the exact opposite. Carmen opens up about the myths she used to believe, the guilt she shed around eating carbs, and the common roadblocks holding many of you back. We share personal stories and practical strategies to help you keep it simple without sacrificing results. As Carmen says, not every meal needs to be a masterpiece… just a balanced plate that supports your goals.

If you’ve ever felt like you were doing everything “right” and still not getting anywhere, this one’s for you. It’s raw, real, and deeply empowering.

“There’s no rules anymore. There’s no scarcity. I look at food for what it is.”

- Carmen Hayward

“Not every meal needs to be a party. Just relax, eat the basics, and learn the skill.”

- Carmen Hayward

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

• How dieting from childhood shaped Carmen’s early beliefs about food
• The hormonal “fix” that promised magic, and what actually worked instead
• Why tracking food gave her freedom, not obsession
• Simple but critical food tracking mistakes so many people make
• How front-loading calories can reduce cravings and food noise
• How to make progress without overhauling your whole life overnight
• The difference between “being bored” and resisting change

Connect with Carmen Hayward:

• Coach Carmen Hayward on Instagram
• Coach Carmen Hayward 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

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

In today's episode, we’re diving into a big conversation around one of the most common traps we see in nutrition and fitness: copy-paste culture.

You know the drill: asking for someone else’s calories, macros, or exact plan hoping it’ll work for you too. But here’s the thing: it doesn’t. And if you’ve tried that and crashed and burned, you’re not alone, and it doesn’t mean you’re broken. We get into why blindly following someone else's plan rarely works, and how creating your own (based on your preferences, lifestyle, and goals) is not only more sustainable, it's empowering.

We also talk about the emotional weight behind constantly searching for "the answer" instead of doing the real work of showing up for yourself. Yes, it’s hard at first. Yes, it takes time. But when you stop outsourcing your plan and start building your own foundation, everything changes. We’re here to help you get honest, get specific, and most importantly, get moving.

"It feels really good to just honor yourself. Be respectful of yourself. You made a plan and you respected that plan.”

- Amy Rudolph

“You're worth it. Act like it and you'll start to feel like it.”

- Iris Deadlifts

“Nobody regrets following through on the plan they made for themselves. They only regret when they didn’t.”

- Meri

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

• Why following a workout plan is not the same as copying someone’s nutrition plan
• How comparison, even under the guise of curiosity, keeps you stuck
• What it really means to create a plan that works for your life, preferences, and budget
• The psychological trap of constantly collecting information and never starting
• Why general guidelines (like calories or protein) are helpful—but your specifics are yours to build
• How to shift from outcome-based goals to action-based goals
• Real coaching examples of clients taking ownership and feeling proud of their progress
• The power of planning ahead, especially for social events and weekends

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Protein & Fiber Episode
• How Fat Loss Works Episode
• Maintenance Masterclass 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.

In today’s episode, Dal Sekhon joins us to unpack the decades-long journey she’s taken from yo-yo dieting and extreme restriction to sustainable fat loss, cultural food freedom, strength training, and self-trust. Dal shares how losing 120 pounds was just one part of the transformation, and how much more meaningful the internal shifts were.

A major shift came when she gave herself permission to include her cultural Indian food in a way that supported both satisfaction and her goals. In this episode, she opens up about how she let go of timelines, made peace with food, and redefined success far beyond the number on the scale. We dive into the mindset work, the cultural expectations, the diet myths she had to unlearn, and how she finally reclaimed her own voice and agency in the process.

We talk about the guilt, the pressure, the milestones missed due to obsession with the scale, and how she's redefined what success actually looks like.

“So many of my memories aren’t of the event… I just remember the number on the scale. That’s not how life should be.”

- Dal Sekhon

“Work within the parameters of your life.”

- Dal Sekhon

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

• How Dal transitioned from Weight Watchers and extreme restriction to a more sustainable, nutrient-rich way of eating
• Why “satisfaction is a strategy” became a game-changing mindset shift—and what that looks like in daily life
• The meaning behind the mantra: “Work within the parameters of your life”
• The emotional and physical costs of following diet rules that ignore cultural food preferences and personal satisfaction
• How Dal dealt with intense cultural pressure around body image, food, and the infamous “what will people think?”
• Why true behavior change means letting go of timelines and learning how to be patient with yourself
• How learning to say “no” at family gatherings was actually a form of deep self-respect and progress
• The real power of doing it for you—not your kids, not the scale, not external validation

Connect with Dal Sekhon, Nutrition Coaching by Dal:

• Nutrition Coaching by Dal 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

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

In today's episode, we’re answering more listener questions! We tackle your biggest questions about plant-based protein, pre-workout fueling, and easy, realistic lunches that don’t involve planning every last bite. Whether you're a vegetarian trying to build muscle or someone wondering if you HAVE TO eat before exercise, this conversation is full of judgment-free, real-life strategies.

Whether you’re early in your fat loss journey or deep into the trenches, this episode is a must-listen. As always, the conversation covers more than just macros - it dives into the mindset shifts that create sustainable change. No guilt. No shame. Just real talk about what your body is trying to tell you.

"You were in maintenance… but with a deficit mindset. That’s a whole different ballgame.”

- Amy Rudolph

“Fasting is fine physiologically. It's just a way to control calories like anything else.

What it can do to the mental side is where it really screws people up.”

- Iris Deadlifts

“If your partner is complaining that you never want to have sex anymore, that might be a clue that you’ve been dieting too long.”

- Meri

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

• Why staying in a deficit too long can impact your mental health and quality of life, even if your metabolism is fine
• Signs of diet fatigue
• How vegetarian and plant-based clients can hit protein goals
• Why the “bare minimum” for protein is personal
• Why aiming for better, not barely, matters more
• Protein-first meal building makes hitting macros more manageable for all dietary patterns
• Is fasted training harmful to women?
• The real issue with skipping food: what happens mentally and behaviorally
• How to simplify lunch
• “Better living through frozen food and chemicals”

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Maintenance Masterclass Episode
• Plant Based Eating with Samara
• Protein & Fiber Masterclass 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.

In today’s episode, we’re joined by longtime listener Amy McCall Carlin! She’s an introverted music teacher, podcast host, and self-guided fitness enthusiast, who shares her refreshingly honest journey toward food freedom, strength, and sustainable habits.

Amy never had a formal coach, yet through listening, learning, and trying things out bit by bit, she completely transformed her approach to nutrition, movement, and mindset. Her story proves that you don’t need perfection or a personal trainer to make a meaningful, long-lasting change.

Amy walks us through her early experiences with cardio and fad fitness DVDs, her gradual shift toward evidence-based nutrition and strength training, and the game-changing mindset shifts that helped her break free from diet culture. From recovering smarter after an ankle injury to navigating teacher life with prepped meals and kid’s meals at Chipotle, Amy embodies the idea that consistency, curiosity, and compassion are the keys to real progress.

“Getting away from the deadline has been huge for me. Establishing the habit until it becomes something you don’t even think about anymore has been very freeing.”

- Amy McCall Carlin

“I used to eat until I couldn’t breathe. And it was miserable. But I’m not tempted to do that anymore because I’ve changed how I eat during the day.”

- Amy McCall Carlin

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

• Why Amy chose to start strength training, and how it helped her avoid another broken ankle
• The difference between cardio burnout and functional strength
• How skipping breakfast can fuel a late-night pantry raid (and what to do instead)
• Amy’s simple but powerful strategy for building habits that stick
• Why eating “boring” meals can actually be a secret to success
• How she made the shift from a night owl to a morning exerciser without hating it
• The power of being willing to try and giving up the "all-or-nothing" approach
• What it could look like to balance eating out frequently while honoring your goals

Connect with Amy McCall Carlin:

• Amy McCall Carlin on Instagram
• Just an Introvert Podcast

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 dig into the real talk around eating out: how often, how much, and whether it’s sabotaging your goals. We’ll challenge you to stop hiding behind “this is just what we do,” and share personal stories, practical strategies, and the mindset shifts required to strike the balance between real life and real progress. From budgeting and convenience to cravings and connection, this conversation covers the full plate.

If you’ve ever wondered whether dining out is slowing your progress, or how to make it work FOR you instead of against you, this one’s packed with smart swaps, tough love, and supportive tips.

“Plan. Do not wing it. It never ends well.”

- Amy Rudolph

“Frustration happens when expectations and actions don’t align.”

- Iris Deadlifts

“If you’re doing so much outside of your house that you cannot prepare food at home five out of seven days of the week, you’re doing too much.”

- Meri

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

• How Meri enjoys a weekly solo dinner without derailing fat loss
• The hidden calorie costs of eating out, even with “healthy” and “mindful” orders
• Why restaurant food tastes so good (spoiler: butter. So much butter)
• Ways to recreate your favorite takeout meals at home
• The real financial impact of restaurant dining per serving
• Why eating out once a week isn’t “special”
• Smart restaurant strategies like pre-logging, oil estimates, and portion hacks
• Mindset shifts to help you stop using food as the centerpiece of every event

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Mindful Eating Episode
• Coach John Noel
• Zach Coen

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 welcome back Susan Niebergall - someone who has deeply shaped our journeys and brought us all together in the first place! In this raw and wide-ranging conversation, Susan shares what it’s been like to transform her life in her fifties and sixties, how strength training prepared her for a wildly successful hip replacement recovery, and the mindset shifts that come with aging. From fad diets and Jenny Craig trays to postmenopausal HRT and machine-based workouts, we cover the full spectrum of what it means to show up for yourself—no matter your age.

You’ll hear how Susan dismantled decades of diet culture, built confidence through lifting, and discovered how "doing less" in the gym could still mean making huge progress.

Whether you're navigating perimenopause, post-menopause, or just trying to get up off the couch and move, Susan’s lived experience offers both inspiration and practical wisdom. She’s not just preaching it - she’s walking the walk, lifting the weight, and paving the way for women who want to feel powerful in their 40s, 50s, 60s and beyond.

“I’m worth having a good life where I’m not in pain, where I can sleep, where I feel good.”

- Susan Niebergall

“If I can do this, then other women can too. It’s not too late to do it, which most women think it is.”

- Susan Niebergall

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

• How Susan lost ~30 pounds in her 50s without obsessing over weight
• Why prehab (before surgery) can be a total game-changer
• The mindset shift from “how much weight can I lift?” to “how well can I move?”
• What it’s like to start HRT at 65—and the hoops women face to get there
• Why joint pain and fatigue might not be “just aging” after all
• Letting go of pressure, perfection, and back squats (yes, even if you could)
• Why "just walk for five minutes" is revolutionary (yes, really)
• The emotional shift from “all or nothing” to “I can do something today”
• Why strength training is still the most functional thing you can do

Connect with Susan Niebergall:

• Susan Niebergall Fitness on Instagram
• Susan Niebergall Fitness Youtube
• Join Syatt Fitness Inner Circle

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’re breaking down one of the most overcomplicated - and misunderstood - ideas in nutrition and fitness: reverse dieting and the transition to maintenance. If you’ve ever wondered when to raise your calories, how to navigate the fear of weight gain, or whether you need to track during maintenance, this episode clears the confusion with real talk and real strategies.

We explain why eating more doesn’t mean automatic fat gain, and give you a blueprint for approaching maintenance and muscle-building with confidence. From learning to trust your hunger to lifting heavier with purpose, we’re helping you drop the rules and start building the skill set that keeps you consistent, flexible, and thriving.

"Tracking is merely data and awareness. Look at what you're consuming, how is it working for you, and what if any tweaks do you need to make.”

- Amy Rudolph

“Our track involves not tracking sometimes... being okay with a messy day where things don't go to plan and we're just pivoting all over the place.”

- Iris Deadlifts

“If you’ve never done maintenance before, tracking it can be the most powerful thing you do - to finally understand what enough actually looks like.”

- Meri

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

• Why traditional reverse dieting is unnecessary (and kind of torturous)
• The real reason people fear maintenance - and how to face it
• Why you might feel hungrier in maintenance, and what to do about it
• How tracking calories during maintenance can un-traumatize your food relationship
• When to tweak your calorie deficit (hint: it’s probably not yet)
• The simplest way to calculate your fat loss calories without overthinking it
• Why “muscle confusion” is a myth and progressive overload wins every time
• How to tell if it’s time to change your workout plan - or just your mindset

Connect with Us:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram
• Maintenance Masterclass Episode
• Simplify Calorie Tracking Episode
• Together We Are Stronger Community: Group Support and Training with Team BFF

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 | iHeart Radio | Blubrry

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.