Here's the Deal: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck Podcast

In today's episode, we dive into the fundamentals of fat loss. We explain the difference between fat loss and weight loss, we break down why fad diets “work,” explain what research has shown to be necessary for fat loss, and teach you how to find the ballpark estimation of your calorie deficit, protein, and fiber goals. We discuss what it means to “eat more and lose weight,” and debunk a few weight loss myths floating around the internet.

We share some practical methods to manage hunger while in a fat loss phase / calorie deficit, and discuss how to pick a goal weight.

Tune in to hear practical advise and insights (professional and personal) that will help you navigate the Wild West of diets, and achieve your fat loss goals sustainably, and, dare we say, enjoyably.

“Stop freaking out over a couple of weeks or even a month, you just have to stick to your guns and trust that what you're doing is where you need to be, and stop second guessing yourself.”

- Amy Rudolph

“For all of the tips and tricks we have, a lot of the time the decision is just gonna be: I’m not gonna eat something. You can't really get around that.”

- Iris Deadlifts

“‘No’ has become a bad word, and it’s not.”

- Meri

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

• Understanding the difference between fat loss and weight loss
• What is essential for fat loss, regardless of dietary approach
• Why many fad diets “work” (until they don’t)
• The importance of viewing the long term trends instead of daily fluctuations
• Some practical methods to manage hunger in a calorie deficit
• How to choose a goal weight
• How can you “eat more and lose weight?”

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 | GooglePlay | iHeartRadio

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

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

In today’s episode, coach and friend Kim Schlag joins us for a raw, relatable, and inspiring conversation about midlife, motherhood, and making space for yourself. Kim shares her journey from struggling with obesity in her thirties to becoming a strength coach who helps women in midlife feel strong and confident in their skin. We talk about what it really means to practice self-care - not just when life is smooth, but especially when it’s not.

From perimenopause and divorce to building a business and rediscovering identity after motherhood, Kim walks us through her personal evolution and the actionable tools she now uses with clients every day. You’ll hear how Kim created her “Minimum Standard of Care” to stay grounded during the most challenging chapters of her life and why confidence isn’t about never having negative thoughts - it’s about knowing how to keep showing up anyway.

This episode is full of tangible mindset shifts, actionable takeaways, and a reminder that you don’t have to be perfect to be powerful. If you’ve ever wondered how to keep going when everything feels hard, this one’s for you.

If you’ve ever felt like you were failing just because you’re not perfect, this episode is for you.

“You can see things I don’t like and still move on with your day - and not let it dictate how you eat, move, or live.”

- Kim Schlag

“Our kids need to see us taking care of our self and putting ourselves at the top of our priority list.”

- Kim Schlag

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

• Kim’s unexpected path from theater kid to midlife fitness coach
• The truth about body image - even at “peak” strength or fitness
• How to create your own Minimum Standard of Care for tough seasons
• Why behavior change is about practice, not perfection
• The real meaning of self-efficacy (and how to build it)
• Reclaiming identity after kids leave home or relationships end
• How to drop the guilt and start prioritizing yourself without apology
• Ways to add joy, fun, or coziness into your workouts and food choices

Connect with Kim Schlag:

• Kim Schlag Fitness on Instagram
• www.kimschlagfitness.com
• Fitness Simplified 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’re diving into one of the most misunderstood concepts in the health and fitness world: what it really means to have a healthy relationship with food. This isn’t just about ditching the “good food vs. bad food” mindset - it’s about what happens when real life hits: travel, birthdays, brunches, and baseball games. If you’ve ever spiraled into a shame-fueled overindulgence after a cupcake or felt like every meal out needed to be “worth it,” or even felt like you can’t enjoy food in unexpected situations where you can’t really track it… this episode is for you.

We’re unpacking how your background shapes your current habits, why food freedom doesn’t mean food free-for-all, and how to start making choices that actually support your goals and your peace of mind. From the clean plate club to the “special occasion” myth to tracking without losing your mind, this is the real, messy, totally doable work of food freedom.

"What’s not being managed is going to repeat itself.”

- Amy Rudolph

“Food freedom is not just doing whatever and hoping for the best - it’s making the smartest choice for you in the moment that aligns with how you want to feel.”

- Iris Deadlifts

“If you want a peaceful relationship with food, it will cost you something - but it’s worth every second.”

- Meri

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

• Why most "special occasions" are just normal life (and why that matters)
• What food freedom actually looks like in action
• How scarcity mindset leads to overeating (and what to do instead)
• Why “getting back on track tomorrow” might be the red flag you’re missing
• The difference between restriction and restraint (and why one is essential)
• How tracking can help or hurt your mindfulness around food
• Learning to recognize fullness cues—and what to do when you blow past them
• Why this work is hard at first, but so, so worth it if you stick with it

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Mindful Eating 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, Chris McMahon joins us! He shares his journey from being diagnosed with type 1 diabetes at age 10 to coaching hundreds of clients through sustainable behavior change - while raising a family and working toward becoming a registered dietitian.

This conversation digs into the truth about blood sugar, why no one is actually addicted to cookies, and how to stop chasing extremes and start building the messy, human middle. We also unpack the emotional side of food, the limits of macros alone, and how to finally build consistency by making space for being a real, imperfect person.

What’s really behind that “I know what to do, I’m just not doing it” feeling? What if you’re not broken—just stuck in old coping patterns? What stories are you still carrying about your body? What if you stopped trying to be a robot—and let yourself be a human? And what if the real win is showing up when it’s not convenient?

If you’ve ever felt like you were failing just because you’re not perfect, this episode is for you.

“You never are the finished product. You're a work in progress the entire time until your last breath here on Earth. The only way you fuck any of this up is if you just quit.”

- Chris McMahon

“You are the one who gets to choose what you do.You just have to look and actually schedule it.”

- Chris McMahon

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

• Chris’s personal journey with type 1 diabetes and how it shaped his coaching philosophy
• Why insulin spikes are normal - and not something to fear or obsess over
• How stress, not just sugar, can cause blood sugar to rise
• What real food addiction looks like (and why it’s not about cookies)
• The emotional layer behind bingeing, overeating, and numbing through food
• Why mindset, values, and emotional safety matter more than perfect calorie tracking
• Why not every coach is good at every thing (and why it should be that way)
• The one piece of homework Chris assigns to almost every client - and why it works

Connect with Chris McMahon:

• Chris McMahon on Instagram
• Chris McMahon Website - Lose Fat. Get Strong. Drink Coffee.

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 chat all about navigating the busy summer season filled with vacations, grad parties, and spontaneous weekends away while keeping our goals on track. We share our insights on how to stay focused and resilient, even when life gets a bit chaotic. We walk you through a flexible mindset and a few go-to plans for eating events, parties, vacations, and those unexpected curveballs that summer often throws our way, as well as a “Vacation Re-Entry Plan” into your fitness and nutrition routine.

We discuss planning for those tricky moments when our usual routines are disrupted and how to be proactive rather than reactive with our nutrition. We challenge you to rethink your relationship with summer, discuss how you might lessen some food noise, and explain how “best yeses” can help you remain aligned with your goals during busy, food-heavy times of year.

Tune in and get ready to tackle summer with confidence and clarity, ensuring you enjoy every moment without losing sight of your goals!

“It's easy to stay on track when everything is going smoothly. But it's the tough days where preparation really counts.”

- Amy Rudolph

"Confidence comes from doing something you think is uncomfortable over and over again and realizing it wasn't that bad in the first place."

- Iris Deadlifts

"Your vacation is not the five days leading up to it and the five days after.”

- Meri

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

• How to develop Plans A, B, and C for life’s curveballs
• What are “best yeses” and how to embrace flexibility
• How a Vacation Re-Entry Plan can help you get back on track with food and exercise
• How to navigate social events and stay on track
• How to give yourself a break and enjoy life without guilt
• 3 actions strategies to avoid floundering during summer chaos

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.