Capable & Worthy: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck

Iris & Amy
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  • Fitness
  • Updated weekly

On this show, we challenge the common understanding of what it means and what it takes to be fit and healthy. Because, here’s the deal: Life shouldn’t suck. And a lot of diet and exercise shenanigans y’all get up to is making it suck. Your relationship with food and your body is making it suck. We’re here to help you change all that. So grab a coffee, go for a walk in the sun or get your lift on, and let’s get into it.

  1. 2 days ago

    Stretching, Pain, and the Fragilizing of Women with Movement Logic

    In today’s episode, we welcome back Dr. Sarah Court and Laurel Beversdorf from Movement Logic! We talk about stretching: what it actually does, when it’s useful, and why feeling “tight” doesn’t automatically mean you need to stretch more. We discuss the difference between wanting relief from tightness and needing more range of motion, how strength training can improve flexibility, and why comparing yourself to the bendiest person in yoga class might leave you chasing something your body was never built to do. We also dig into “the fragilizing of women” - the constant messaging to be careful, stay gentle, and avoid lifting too much - and how cultural norms teach us that women and men should train differently. We talk about who feels welcome in the weight room, how those expectations shape what we believe we’re capable of, and why getting stronger can change that. Then we get into pain: how past experiences influence our response to it, why some people stop at every ache while others push through warning signs, and how we approach movement and injury recovery with those differences in mind. “I wish there was some way that people who have not yet started lifting weights could actually preview what that feels like, to know that that's what's in their future.” - Dr. Sarah Court “One of the most potent ways to increase your confidence is to increase your capacity..” - Laurel Beversdorf This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: When stretching supports your goals - and when it becomes another obligation.Why feeling tight isn’t the same as lacking flexibility.How strength training can improve range of motion.How fitness messaging teaches women to treat themselves as fragile.Why progressive overload matters more than repeating comfortable weights.How lifting heavy and finding community build gym confidence.Navigating injury recovery without automatically stopping all activity.Pain avoiders versus endurers - and why coaching needs to account for both. Connect with Movement Logic:  How to Spot a “Doctor Brand” Grifter with Movement LogicMovement Logic on InstagramThe Movement Logic WebsiteMovement Logic Podcast on SpotifyMovement Logic Podcast on Apple Podcasts Thanks for tuning in to this week’s episode of Capable & Worthy: 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 and Amy Rudolph on Instagram.

  2. 19 Oct

    200 Episodes: Mindset Shifts, What Consistency Actually Looks Like, & Staying Grounded in an AI world (Live Q&A)

    In today’s very special 200th episode, we’re celebrating with the people who have helped make this podcast what it is: our community! We invited listeners to pull up a virtual chair, hang out with us, ask questions, and talk through real-life fitness, nutrition, fat loss, and mindset. We dig into some of the themes that have become foundational to the podcast, including changing our internal dialogue around food and body image, what consistency actually literally looks like, periodizing calorie deficits, navigating restaurants and special occasions, and building habits that support lasting results. We also pull back the curtain on coaching in an online world full of misinformation, quick fixes, supplements, AI influencers, and endless noise. We share how we stay grounded in evidence-based fitness and nutrition, lean on other coaches, set boundaries with social media, and continue trying to be a voice of reason on the internet. More than anything, this episode is a celebration of 200 conversations about becoming more capable, building a healthier relationship with food and fitness, and learning how to get out of our own way. “There is nothing more confidence building and momentum building than doing what you say you're going to do." - Amy Rudolph “A thought can just be a thought. You don't have to do anything with it besides notice it and let it go." - Iris Deadlifts This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: Celebrating 200 episodes and the community that has grown around the podcastHow to quiet the “mean girl” voice around food, weight, and body imageWhy mindset work is essential for creating fitness and nutrition results that lastWhat consistency actually looks like during a calorie deficitWhy fat loss should be a phase, not a lifestyle, and how periodization helpsBuilding protein, fiber, meal timing, and repeat meals into your foundation before dietingNavigating restaurants, special occasions, and food choices with intention instead of restrictionTuning out online misinformation, quick fixes, AI influencers, and fitness industry noise Resources Mentioned: Iris Deadlifts on InstagramAmy Rudolph on InstagramWork with us at Beth Feraco Fitness Thanks for tuning in to this week’s episode of Capable and Worthy: 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 and Amy Rudolph on Instagram.

  3. 12 Oct

    Postpartum Fitness, Body Image & Building Forward with Elise (The Skinny on Fitness)

    In today’s episode, we’re joined by Elise, coach, mom, and creator of The Skinny on Fitness. Elise shares how her background in culinary school, nutrition, running, and strength training eventually led her into coaching, and we dig into moving beyond the “if it fits your macros” (IIFYM) era, why food quality still matters even when calories and macros are accounted for, and how repeat meals, simple structure, and fewer decisions can make healthy eating much easier to sustain. We also get personal as Iris and Elise share their experiences with pregnancy, postpartum fitness, body image, motherhood, and postpartum mood disorders. We talk honestly about the pressure to “bounce back,” meeting yourself where you are, asking for help when you need it, and why getting leaner won’t magically fix your life. Ultimately, the process of becoming stronger, healthier, and more capable matters just as much as the outcome. “Fitness can change your life in ways, but it’s not the body that’s life changing. It's who you're becoming in the process.” - Elise - The Skinny on Fitness “You are still you, even if you lose a bunch of weight, so it is so worth working on what's between your two ears and getting that in order along the way." - Elise - The Skinny on Fitness This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: Why “if it fits your macros” doesn’t tell the whole nutrition storyBuilding a healthy relationship with discomfort, hunger, and doing hard thingsWhy repeat meals and simple routines can reduce decision fatigueHow trying to change everything at once sets you up to crash and burnPregnancy, postpartum fitness, and letting go of the pressure to “bounce back”Rebuilding strength after birth by meeting yourself where you actually areAn honest conversation about postpartum depression, anxiety, and asking for help Connect with Elise - The Skinny on Fitness:  The Skinny on Fitness on InstagramThe Skinny on Fitness Website Thanks for tuning in to this week’s episode of Capable & Worthy: 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 and Amy Rudolph on Instagram.

  4. 5 Oct

    Q&A: Weighing Food Raw vs Cooked, PMS Cravings, Tracking Soups/Casseroles (& More)

    In today’s episode, we’re answering listener questions around protein intake, calorie tracking, daily movement, and managing cravings. How much protein do you need per day? Is it true that we can’t digest more than 35 grams at a time? What do you do about crazy PMS cravings and hunger? Can I do spin classes instead of daily walking? We also get into the practical side of tracking food, including whether you should weigh food raw or cooked and how to make casseroles, soups, and other one-pot meals easier to track without turning nutrition into a full-time job. We discuss maintenance days, permission around foods you enjoy, and learning to respond to cravings with curiosity instead of restriction, guilt, and chaos. “We have for too long placed our health and our lifestyle into the hands of people selling us b******t." - Amy Rudolph “You can't think your way out of this. You have to act differently." - Iris Deadlifts This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: Why protein is important but more protein isn’t always betterHow to approach protein intake in a larger body without chasing an unnecessarily high numberWhy the “35 grams of protein per meal” rule is outdatedWhy carbs deserve a much bigger place in your dietHow to weigh and track food without making it unnecessarily complicatedWhy spin classes are great movement but aren’t a substitute for strength training or walkingHow to approach increased hunger and cravings around your periodUsing maintenance, permission, and experimentation to move away from food restriction and chaos Resources Mentioned: Iris Deadlifts on InstagramAmy Rudolph on InstagramWork with us at Beth Feraco Fitness Thanks for tuning in to this week’s episode of Capable and Worthy: 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 and Amy Rudolph on Instagram.

  5. 28 Sept

    Advocating for Yourself in Midlife with Barbie Boules, The Cognition Dietitian

    In today’s SELECTS episode, we’re joined by Barbie Boules,RDN. Best known as The Cognition Dietitian, Barbie is a registered dietitian, cognitive wellness specialist, and optimal aging enthusiast, dedicated to helping women prioritize themselves, experience confidence, excellent health, and genuine joy. Barbie shares her journey into nutrition and her passion for women's cognitive and cardiometabolic health, especially during menopause. She offers practical steps for maintaining metabolic and brain health, the critical role of metabolic health in brain function, especially in preventing diseases like Alzheimer's, highlighting the urgency and importance of taking preventive measures early on and the Four Pillars of cognitive and metabolic health. Barbie's expertise and compassionate approach provide listeners with actionable advice on how to maintain a healthy and enjoyable lifestyle, manage stress, and build cognitive reserve through lifelong learning and social connections. This episode is a must-listen for anyone interested in optimizing their health through midlife and beyond, with a focus on nutrition, exercise, and overall wellness. “Our brain's health rests on our metabolic health. We have to be metabolically healthy for our brain to thrive.” - Barbie Boules, The Cognition Dietitian “Stress manifests physically 100% of the time, especially if we're managing stress with food or alcohol.” - Barbie Boules, The Cognition Dietitian This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: Barbie’s journey to becoming The Cognition Dietitian and her focus on women’s healthWhat is “metabolic health” and why does it matter, especially in midlife?The connection between metabolic health and brain functionPractical advice on building muscle and maintaining metabolic healthThe Four Pillars of cognitive and metabolic healthThe truth about “hormone balancing” and hormone therapyHow to effectively self-advocate during doctors appointmentsRecommendations for responsible supplementation and identifying nutrient deficiencies Connect with Barbie Boules, The Cognition Dietitian (and Resources Mentioned): Barbie Boules The Cognition Dietitian on InstagramA Guide to Women’s Health: Fifty and Forward, Harvard HealthThe Official MIND Diet by Dr. Martha Clare MorrisThe Brain Health Kitchen: Preventing Alzheimer’s Through Food by Annie Fenn MDThe Vajenda by Dr. (OB/GYN) Jen Gunter 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 and Amy Rudolph on Instagram.

  6. 21 Sept

    Should You Work Out When You're Sick? How Sick Do You Have to Be to Skip the Gym?

    In today’s episode, we’re talking about what to do when you’re sick, how to decide whether you should work out when you’re under the weather, and why a few days away from your normal routine isn’t going to undo your progress. We break down the “above the neck, below the neck” rule for exercise when sick, talk about when it makes sense to rest instead of train, and discuss what to prioritize with nutrition, hydration, and recovery when you’re not feeling your best. We also get into a very real problem: what happens when you think you’re in a calorie deficit but your results aren’t reflecting it. We talk about dining out, untracked food, emotional eating, alcohol, and using an accountability calendar to identify patterns instead of relying on the vague feeling that you’ve “been good.” From there, we discuss why sometimes the best approach to sustainable fat loss is to slow down, build the necessary habits and skills first, and trust a coach who is willing to tell you what you actually need to hear - not just what you want to hear. “Maintenance is a love note to your body and your brain." - Amy Rudolph “A good coach won’t always tell you what you want to hear." - Iris Deadlifts This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: The above-the-neck vs. below-the-neck rule for exercising while sick Why a few days away from the gym won't erase your progress What to prioritize with nutrition and hydration when you're sickWhy “it wasn't perfect” is not a useful measure of success Using an accountability calendar to identify patterns in your habits Why you can feel like you're in a calorie deficit without actually being in one Why a good coach may tell you you're not ready for a fat loss phaseBuilding the habits and systems first so fat loss is actually sustainable long term Resources Mentioned: Iris Deadlifts on InstagramAmy Rudolph on InstagramWork with us at Beth Feraco Fitness Thanks for tuning in to this week’s episode of Capable and Worthy: 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 and Amy Rudolph on Instagram.

  7. 14 Sept

    When to Take a Diet Break (& Other Maintenance Questions)

    In today’s episode, we're revisiting one of the most misunderstood parts of a fitness journey: maintenance. We answer listener questions about wanting to eat more without gaining weight, dealing with mental hunger versus physical hunger, and why learning to maintain your results is every bit as important as losing weight in the first place. We also discuss the influence of social media, unrealistic expectations around calories, and why maintenance should never feel like a punishment. We also tackle another coaching question we hear all the time: when is it time to take a break from a calorie deficit? From recognizing diet fatigue and understanding maintenance breaks to overcoming the fear of "undoing your progress," we explain why strategically stepping out of a deficit can actually help you build a healthier body composition and a more sustainable relationship with food. If you've ever worried about gaining weight in maintenance, struggled with constant hunger, or felt nervous about increasing your calories, this conversation is for you. "If you take care of your body, your body's gonna take care of you." - Amy Rudolph "The skill is in recognizing I don't actually want more or need more.” - Iris Deadlifts This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: How to tell the difference between physical hunger and mental hungerWhy comparing your maintenance calories to people on social media can be misleadingPractical ways to increase calories while maintaining your weightHow meal structure and food choices can improve fullness and satisfactionSigns that it's time to take a maintenance break or diet breakWhy your scale weight and body composition naturally change in maintenanceHow long to stay in a calorie deficit before considering a breakWhy practicing maintenance is essential for long-term fat loss success Resources Mentioned: Maintenance Masterclass EpisodeQ&A: Maintenance Refresher, Mindset Shifts, and Real-Life Strategies for Success in Maintenance Connect with Us: Iris Deadlifts on InstagramAmy Rudolph on InstagramWork with us at Beth Feraco Fitness Thanks for tuning in to this week’s episode of Capable and Worthy: 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 and Amy Rudolph on Instagram.

  8. 7 Sept

    Our Personal Goals: How to Stay Consistent When Life Gets Chaotic

    In today’s episode, we’re catching up on where we are in life, health, fitness, and our current goals - and, unsurprisingly, life has not exactly been smooth sailing. Iris is in the middle of a 10-12 week fat loss phase at 11 months postpartum, while Amy is continuing to live in maintenance after a major move and a year of focusing on building muscle. We chat about how to make long-term nutrition and fitness sustainable, and how to specifically be flexible without completely abandoning your goals. We discuss the difference between an exception and a pattern, why you shouldn't compare your chapter 2 to someone else's chapter 45, and why sometimes the healthiest decision is to not pursue fat loss right now. Most importantly, we talk about building the kind of confidence where a stressful week becomes a road bump instead of a roadblock. “Maintenance is a love note to your body and your brain." - Amy Rudolph "Rearrange some things, say no, delegate, and put strength training on your freakin' schedule." - Iris Deadlifts This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: Navigating fat loss as a busy momWhy you need a foundation before a calorie deficitPlanning for food when life gets chaoticUsing flexibility within structureWhy strength training is a non-negotiableThe importance of maintenance for long-term resultsRecognizing exceptions versus unhealthy patternsAvoiding FOMO and comparison in your fitness journey Resources Mentioned: How to Eat More Calories at Maintenance (& Other Questions) EpisodeIris Deadlifts on InstagramAmy Rudolph on InstagramWork with us at Beth Feraco Fitness Thanks for tuning in to this week’s episode of Capable and Worthy: 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 and Amy Rudolph on Instagram.

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On this show, we challenge the common understanding of what it means and what it takes to be fit and healthy. Because, here’s the deal: Life shouldn’t suck. And a lot of diet and exercise shenanigans y’all get up to is making it suck. Your relationship with food and your body is making it suck. We’re here to help you change all that. So grab a coffee, go for a walk in the sun or get your lift on, and let’s get into it.

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