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

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

September 21, 2026

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 ...

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

September 14, 2026

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 t...

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

September 07, 2026

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 go...