Q&A: Maintenance Refresher, Mindset Shifts, and Real-Life Strategies for Success in Maintenance

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 Deadlifts

This 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
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Maintenance Masterclass Episode
• When to take a Maintenance Break?

Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.

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