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 HillisThis 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 (https://podcasts.apple.com/us/podcast/heres-the-deal-fitness-nutrition-mindset-for-people/id1660618985?i=1000679731682)* Josh Hillis on Instagram (https://www.instagram.com/joshuahillis/)* Josh Hillis Website (https://joshhillis.com)* Eating Skills Class: Three Foundational Skills (https://www.eatingskills.com)* Fat Loss Happens on a Monday Book (https://www.amazon.com/Fat-Loss-Happens-Monday-Habit-Based-ebook/dp/B00PKPTRWM/?_encoding=UTF8&pd_rd_w=G3xE9&content-id=amzn1.sym.05575cf6-d484-437c-b7e0-42887775cf30&pf_rd_p=05575cf6-d484-437c-b7e0-42887775cf30&pf_rd_r=137-3887711-5653726&pd_rd_wg=dIGHh&pd_rd_r=944118da-f5cc-443c-a3b6-f261b675fe37&ref_=aufs_ap_sc_dsk)* Lean and Strong Book (https://www.amazon.com/Lean-Strong-Eating-Psychology-Workouts/dp/1931046409/?_encoding=UTF8&pd_rd_w=G3xE9&content-id=amzn1.sym.05575cf6-d484-437c-b7e0-42887775cf30&pf_rd_p=05575cf6-d484-437c-b7e0-42887775cf30&pf_rd_r=137-3887711-5653726&pd_rd_wg=dIGHh&pd_rd_r=944118da-f5cc-443c-a3b6-f261b675fe37&ref_=aufs_ap_sc_dsk)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,

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 DeadliftsThis 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 (https://www.instagram.com/irisdeadlifts/)* Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/)* Meri on Instagram (https://www.instagram.com/therealliftedlife/)* How to Make Trigger Foods Less Triggering (https://blubrry.com/1471014/147270171/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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/), Meri on Instagram (https://www.instagram.com/therealliftedlife/), and Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/)

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 DeadliftsThis 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 (https://www.instagram.com/therealliftedlife/)* Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/)* Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/)* Maintenance Masterclass Episode (https://blubrry.com/1471014/141991652/maintenance-101-what-why-how-when/)* When to take a Maintenance Break? (https://blubrry.com/1471014/145882495/qa-spotting-diet-fatigue-is-fasted-training-harmful-more/)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/), Meri on Instagram (https://www.instagram.com/therealliftedlife/), and

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.”- IrisDeadliftsThis 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 exerciseConnect with Us:* Meri on Instagram (https://www.instagram.com/therealliftedlife/)* Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/)* Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/)* Understand Binge Eating with Chase Smith Episode (https://blubrry.com/1471014/97107525/understanding-binge-eating-with-chase-smith/)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/), Meri on Instagram (https://www.instagram.com/therealliftedlife/), and Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/).

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 involvesConnect with The Gym Nurse (Shannon Collins): * Follow The Gym Nurse (Shannon Collins) on Instagram (https://www.instagram.com/thegymnurse/)* Visit The Gym Nurse (Shannon Collins) website (https://www.thegymnurse.com/?utm_medium=social&utm_source=linktree&utm_campaign=my+website+%2528details+on+my+services%2529)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/), Meri on Instagram (https://www.instagram.com/therealliftedlife/), and Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/).

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 DeadliftsThis 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 (https://www.instagram.com/therealliftedlife/)* Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/)* Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/)* Maintenance Masterclass Episode (https://blubrry.com/1471014/141991652/maintenance-101-what-why-how-when/)* When to take a Maintenance Break? (https://blubrry.com/1471014/145882495/qa-spotting-diet-fatigue-is-fasted-training-harmful-more/)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!Join

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, RDThis 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 (https://www.instagram.com/theredheadrd/)* The Redhead RD Website (https://www.theredheadrd.com)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/), Meri on Instagram (https://www.instagram.com/therealliftedlife/), and

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.”- MeriThis 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 (https://www.instagram.com/therealliftedlife/)* Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/)* Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/)* Together We Are Stronger Group Coaching Community (https://join.bethferacofitness.com/together-we-are-stronger)* Cut the Crap Patreon (https://www.patreon.com/cutthecrappodcast)* How Fast Does Muscle & Strength Loss Happen When Taking Time Off? (https://blubrry.com/1471014/136170953/how-fast-does-muscle-strength-loss-happen-when-taking-time-off/)* Managing Nutrition In Unexpected Circumstances & Work Travel (https://blubrry.com/1471014/135794277/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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!

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, @nomeatmacrosThis 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 (https://www.instagram.com/nomeatmacros/)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/), Meri on Instagram (https://www.instagram.com/therealliftedlife/), and

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."- MeriThis 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 likeConnect with Iris, Meri, and Amy:* Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/)* Meri on Instagram (https://www.instagram.com/therealliftedlife/)* Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/), Meri on Instagram (https://www.instagram.com/therealliftedlife/), and Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/).

In today’s episode, we’re joined by Dr. Lauren Colenso-Semple, a muscle physiology researcher, science communicator, and co-owner of MASS Research Review. She's one of the experts actually doing the research, and she’s here to break down the fitness noise and help you make sense of it.We get into cycle syncing myths, creatine hype for brain health, collagen for skin, hair, and nails, inflammation, and the weighted vest walking trend that seems to be everywhere. Lauren helps us understand what the science really says, and how much of what’s sold to women online is just marketing dressed up with big words.This conversation will clear the air and remind you that the basics still win. We talk about the frustration and confusion women face in the fitness space, how marketing distorts research, and why consistency (not complexity) is the foundation of results.“If it sounds too good to be true, it is… so we need to think critically about the messages that we come across online.”- Dr. Lauren Colenso-Semple“There are a whole lot of red flags when you see a program that is constantly encouraging you to change how you're exercising.”- Dr. Lauren Colenso-SempleThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:* Why researchers historically avoided studying women, and how that’s changing* The truth about hormones, strength training, and menstrual cycles* The cycle syncing myth and why it’s not backed by meaningful science* Collagen for joints, skin, and hair, and what the data actually shows* Creatine: useful tool or overhyped brain-booster?* What inflammation really is, and what it isn’t* Weighted vest walking: scientifically interesting, or practically irrelevant?* How supplement use can become a false sense of accomplishment (and why it matters)Connect with Dr. Lauren Colenso-Semple:* Dr. Lauren Colenso-Semple on Instagram (https://www.instagram.com/drlaurencs1/)* Dr. Lauren Colenso-Semple Website (https://www.drlaurencs.com)* Front Page Fitness Podcast on Spotify (https://open.spotify.com/show/2fRLWTWDU6AQKZ5XJrJLGu?si=eeacb919b71d4c5e)* Front Page Fitness Podcast on Apple Podcasts (https://podcasts.apple.com/il/podcast/front-page-fitness/id1809853430)* Front Page Fitness Podcast on YouTube (https://www.youtube.com/@fpfpodcast)* MASS Research Review (https://massresearchreview.com)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/),

In today's episode, we dive deep into Stoic philosophy: what it really means, how it’s been misunderstood, and why it’s so valuable in the messy realities of everyday life.We talk about building emotional resilience, separating concerns from problems, and making intentional choices instead of letting life’s curveballs derail you. We share how Stoic principles show up in real-world situations like holiday meals, unexpected setbacks, and even those little moments when intrusive thoughts whisper, “buy a cake and eat it in the car.”We unpack wisdom, courage, justice, temperance, and the simple-but-not-easy pause that can change the outcome of any situation. If you’ve struggled with reactive decisions, perfectionism, or attaching your self-worth to external validation, this conversation is for you."Sometimes the hardest thing and the right thing are the same thing.”- Amy Rudolph“Very few problems are made worse with a walk.”- Iris Deadlifts“It’s not inevitable that you’re gonna enter the Thanksgiving dinner and just eat half a pie by yourself. You have a choice.”- MeriThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:* Why “follow your heart” is terrible advice without bringing your brain along* How to pause before reacting and make a rational decision* The difference between a concern and a problem (and why we often confuse them)* Stoic strategies for navigating family gatherings without fear or over-restriction* How to focus on what you can control instead of catastrophizing* Why treating yourself fairly isn’t the same as giving yourself “grace” to self-sabotage* The four cardinal virtues and how to practice them inwardly as well as outwardly* How to stop chasing external validation and build inner self-worth that lasts Connect with Us:* Meri on Instagram (https://www.instagram.com/therealliftedlife/)* Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/)* Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/), Meri on Instagram (https://www.instagram.com/therealliftedlife/), and Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/).

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 LinkulThis 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 (https://www.youtube.com/channel/UCbxyI6N6lQ5zMPife-pd8ug)* Robert Linkul on Instagram (https://www.instagram.com/robertlinkul/?hl=en)* Training the Older Adult Website (https://www.trainingtheolderadult.com)* Training the Older Adult Instagram (https://www.instagram.com/toa_trainingtheolderadult/)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985)

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.”- MeriThis 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 oppositesConnect with Us:* Meri on Instagram (https://www.instagram.com/therealliftedlife/)* Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/)* Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/), Meri on Instagram (https://www.instagram.com/therealliftedlife/), and Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/).

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 HaywardThis 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 changeConnect with Carmen Hayward:* Coach Carmen Hayward on Instagram (https://www.instagram.com/coachcarmenhayward/)* Coach Carmen Hayward Website (https://www.carmenhayward.com)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/), Meri on Instagram (https://www.instagram.com/therealliftedlife/), and Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/).

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...

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 SekhonThis 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 validationConnect with Dal Sekhon, Nutrition Coaching by Dal:* Nutrition Coaching by Dal on Instagram (https://www.instagram.com/nutritioncoachingbydal/)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/), Meri on Instagram (https://www.instagram.com/therealliftedlife/), and Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/).

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.”- MeriThis 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 (https://www.instagram.com/therealliftedlife/)* Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/)* Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/)* Maintenance Masterclass Episode (https://blubrry.com/1471014/141991652/maintenance-101-what-why-how-when/)* Plant Based Eating with Samara (https://blubrry.com/1471014/132545190/enhancing-your-diet-with-plant-based-proteins-and-mindful-eating-with-samara-toby/)* Protein & Fiber Masterclass Episode (https://blubrry.com/1471014/141513337/protein-fiber-the-magic-macronutrients/)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!

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 CarlinThis 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 goalsConnect with Amy McCall Carlin:* Amy McCall Carlin on Instagram (https://www.instagram.com/mccallgirl)* Just an Introvert Podcast (https://podcasts.apple.com/us/podcast/just-an-introvert/id1733792886)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/), Meri on Instagram (https://www.instagram.com/therealliftedlife/), and

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.”- MeriThis 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 (https://www.instagram.com/therealliftedlife/)* Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/)* Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/)* Mindful Eating Episode (https://blubrry.com/1471014/133562191/qa-mindful-eating-serving-sizes-building-muscle-with-bodyweight-exercises/)* Coach John Noel (https://www.instagram.com/coachjohnnoel/)* Zach Coen (https://www.instagram.com/zachcoen/)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 (https://podcasts.apple.com/us/podcast/two-bitches-talk-fitness/id1660618985) | Spotify (https://open.spotify.com/show/5BZ47e46cLrUlUBUY636fO)Be sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram (https://www.instagram.com/irisdeadlifts/), Meri on Instagram (https://www.instagram.com/therealliftedlife/), and Amy Rudolph on Instagram (https://www.instagram.com/amyrudolph832fitness/).