Do Cool Shit Podcast

Everyone says they just want to be happy… but why does it feel like something you’re constantly chasing—and never quite reaching?In this episode, I’m breaking down one of the biggest mindset shifts I’ve ever had around happiness. A few years ago, a mentor asked me a simple question: “Are you happy?” My answer, and what came after, completely changed how I view happiness, growth, and how I support my clients.If you’ve ever felt like:“I should feel happier than I do”“Why doesn’t this feel like enough?”Or like happiness is waiting on the other side of a goal…This episode is for you.We’re unpacking:Why happiness is NOT a destination or permanent stateThe trap of attaching happiness to weight, appearance, money, or achievementsHow you can feel discomfort (frustration, sadness, challenge) and still be happyThe powerful reframe: discomfort isn’t the opposite of happiness—it’s often part of itWhat to ask yourself instead of “Am I happy?”This is your reminder that happiness isn’t something you unlock at the end… it’s something you experience through how you live right now. Key Takeaways:Happiness is being engaged in a meaningful pursuit, not arriving at an outcomeAchievements create moments of happiness, not permanent fulfillmentYou can feel multiple emotions at once (including happiness and discomfort)Growth, purpose, and alignment are where happiness actually livesYou might already have happiness—you’re just expecting it to feel differentReflection Questions:What am I actually chasing right now?What do I believe happiness is supposed to feel like?Am I overlooking happiness because it doesn’t match my expectations?Am I engaged in something meaningful to me?Action Step:This week, shift the question.Instead of asking “Am I happy?” ask:“Am I showing up in a way I’m proud of?”“Am I growing when I'm feeling uncomfortable?”That’s where happiness lives.Let's Connect⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode of the Do Cool Shit Podcast, Meryl sits down with strength coach, business owner, and former competitive powerlifter Curtis Miller for a conversation that goes far beyond the barbell.Curt shares his philosophy on “redefining the bond between athletes and strength”—and why true strength isn’t built on competition day, but in the persistence, discipline, and identity you build along the way. Together, we dive into:Why the process > the outcome (and how this mindset creates long-term success)The difference between chasing big goals vs. focusing on incremental progressLessons from 12+ years of powerlifting (including injuries, setbacks, and evolution)How training builds confidence, resilience, and self-trust that carries into lifeThe truth about failure—and why it’s not what you thinkWhat a lot of people get wrong about nutrition and performance,Why honesty (especially with yourself) is the foundation for progressThe role of coaching, connection, and trust in real transformationHow one bold decision can completely change the trajectory of your lifeCurt also shares:The mindset shift that helped him transition out of competitionWhat it actually takes to build strength at a high levelHis perspective on doing hard things—even when you don’t feel like itThis episode is for you if:You’re tired of chasing outcomes and want to enjoy the processYou struggle with all-or-nothing thinking in fitness or lifeYou want to build confidence through action—not perfectionYou know what to do… but aren’t consistently doing itYou’re ready to challenge your perspective on failure, progress, and growthReal strength isn’t just what you lift—it’s who you become in the process.Connect with Curtis: https://www.instagram.com/curt_ironboundstrength/Connect with Meryl:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In today’s episode, I’m joined by someone incredibly special—my mom, Marcia Binder, a psychotherapist who has deeply influenced how I understand people, behavior, and what it actually means to take care of yourself. She's been on before, but this one is a little different.There’s no rigid structure—just a real, layered discussion around something every single person experiences… but not everyone knows how to navigate.We explore the dance between:PerspectiveGriefCapacityExpectations…and how these directly impact your decisions, stress levels, behaviors, and your ability to follow through (especially during challenging seasons of life).Most people don’t struggle because they don’t know what to do. They struggle because of what’s happening underneath their behaviors.We cover:Why the gap between knowing and doing isn’t a discipline problemHow misaligned expectations quietly lead to self-doubt and inconsistencyThe difference between capacity as a limit vs. capacity as something you can buildWhy grief shows up in more ways than you think (not just death)How fear of disappointment can drive avoidance and self-sabotageThe role of your nervous system + stress state in your daily decisionsWhy slowing down is the hardest—and most important—thing you can doThe difference between reaction vs. response (and how to shift into response)How to create clarity and direction when life feels chaoticWhy small wins + self-recognition are essential for building self-trustIf something in this episode hit home for you, share it with someone who needs it.And if there’s a topic you want us to explore in future episodes—send me a message or email. We may make these conversations a regular thing 👀Let's Connect:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

You don’t have a follow-through problem. You have a gap.In this episode, I’m breaking down the intention–behavior gap, which is the space between knowing what to do and actually doing it, and why trying to fix it with more discipline, pressure, or guilt isn’t working.If you’ve ever told yourself:“I just need to be more disciplined”“I need to get my shit together”“I just need to be more consistent”…this episode is for you.Because the truth is:👉 You likely don’t lack discipline👉 You’re missing clarity, tools, systems, and alignmentAnd until those are addressed, nothing changes long-term.What the intention–behavior gap actually is and why it keeps you stuckWhy pressure, guilt, and “trying harder” don’t create real follow-throughThe real reason discipline alone isn’t enoughHow motivation + discipline actually work togetherThe deeper layers that are often missing:Getting clear on your next step (not vague goals)Using if–then / when–then planning to remove decision fatigueLooking at your actual calendar and planning based on your real lifeUsing food tracking as a planning tool, not just logging after the factTracking progress so you can adjust instead of guessLearning to pivot instead of quit when things don’t go as plannedBuilding intrinsic motivation through values, identity, and ownershipYou don’t need more discipline.You need:Better systemsBetter toolsBetter expectationsA plan that actually fits your lifeBecause follow-through isn’t about forcing it…It’s about building something you can actually follow through on.Connect with Meryl⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

Food tracking has a reputation—and not always a good one.For a lot of people, it feels obsessive, restrictive, and honestly… pretty freaking miserable. But what if that’s not because tracking itself is the problem, but because of the way we’ve been taught to use it?In this episode, Meryl breaks down how to reframe food and macro tracking into something that actually supports you instead of working against you.This isn’t about perfection, punishment, or cutting out your favorite foods. It’s about using data as a tool for awareness, clarity, and intentional decision-making, so you can build confidence with food and actually see progress without losing your freedom.Inside this episode, we cover:Why tracking feels so triggering (and how diet culture shaped that)The mindset shifts that change everything when it comes to trackingHow to start tracking without falling into all-or-nothing thinkingThe most common tracking mistakes (and how to fix them)Why imperfect data is still powerful dataHow tracking can actually create more freedom—not lessUsing tracking beyond fat loss (performance, energy, muscle building, etc.)If you’ve ever felt like tracking made you obsessive… or you’ve avoided it completely because you didn’t want to go down that path—this episode will give you a completely different perspective.Because the goal isn’t to control your food.It’s to understand it.And when you understand it, you can actually make choices that align with your goals, your lifestyle, and the version of you you’re building (and, obviously, do the coolest shit)Links & Resources:MacrosFirst App: Apple App or Google Play AppWIS Nutrition Tracking Simplified Guide*Check out the Real Talk Nutrition Podcast for LOADS of episodes that will also be helpful in nutrition and trackingInterested in working with Meryl?Apply for coaching and book a call. Applying for coaching isn't a commitment; it's a step of interest where we'll chat and see if we're a good fit. It might just be something you look back on years from now, feeling so grateful that you took that step.Connect with Meryl⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

What if the things you’re trying to “fix” about yourself… are actually trying to help you?In this episode, I sit down with Bahia Miller, a conscious relationship coach and Internal Family Systems (IFS) practitioner, to unpack the deeper layers of behavior change, self-trust, and relationships.We go way beyond surface-level advice and into the real work—understanding your patterns, your “parts,” and how your past experiences shape how you show up today.We talk about:Why you don’t just “arrive” after doing the workThe role of coping behaviors (food, alcohol, distraction) and what they’re actually doing for youWhat “parts work” is and how it helps you understand yourselfWhy discomfort is required for growth (and how to actually sit in it)The truth about self-trust and how it’s builtWhy relationships feel hard—and how to communicate in a way that actually worksThe power of slowing down in a world that constantly pushes speedThis is one of those conversations that helps you make sense of yourself in a way that feels relieving, not overwhelming.Because growth isn’t about eliminating uncomfortable thoughts or emotions…It’s about learning how to respond to them differently.Key Takeaways:You’re not broken—your behaviors have a purposeGrowth doesn’t remove discomfort, it builds your capacity for itYou don’t need to “fix” your parts, you need to understand themSelf-trust is built through action, not certaintySlowing down is one of the most powerful (and underrated) tools you haveConnect with Bahia:Website: www.bahiamiller.comEmail: [email protected]: @bahiamillerPodcast: Self-Led LoveFree resource: Unblending MeditationConnect with Meryl:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

A lot of people believe that once they “do the work” on their mindset, nutrition, and habits… they’re supposed to stop having "negative" thoughts or feelings.For example, they think progress means they shouldn’t feel disappointed by the scale anymore.But that’s not how growth actually works.In this episode, I share a real conversation I recently had with a client after she did an InBody scan and saw a number on the scale that initially disappointed her.Her first reaction was disappointment, along with the follow-up thought of, “I know I shouldn’t feel this way.”But who said we shouldn’t feel things like disappointment?Thoughts and emotions are automatic. You don’t control what pops up... what you do have the ability to do is observe those thoughts, think through them, and move forward in a way that actually supports you.In this episode we talk about:Why personal growth doesn’t eliminate uncomfortable emotionsThe unrealistic expectations many people have about mindset workHow one client navigated disappointment with the scale in a completely different way than she would have in the pastWhy responding differently — not feeling differently — is the real sign of progressA simple framework to help you navigate difficult moments instead of spiralingIf you’ve ever looked at the scale and immediately felt frustrated, discouraged, or like nothing is working, this conversation will help you zoom out and see the bigger picture.Growth isn’t about never feeling disappointed.It’s about what you do next.Let's connect:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

Life feels a little stressful right now. Maybe personally. Maybe globally. Maybe both.In this episode, Meryl introduces the concept of glimmers, which are the opposite of triggers.While triggers spike your stress response and dysregulate your nervous system, glimmers are those subtle moments that make you feel calm, safe, connected, or inspired. They’re the sun hitting your face after winter. A kind interaction with a stranger. Locking eyes with your dog (or any dog). A conversation that shifts your perspective.Small. Subtle. Powerful.You’ll learn:What glimmers are and how they affect your physiologyWhy sustainable growth happens from safety (not pressure)Why we’re wired to notice threats more than regulationHow glimmers improve creativity, flexibility, confidence, and resilience5 practical ways to cultivate more glimmers in your daily lifeIf you tend to operate in go-go-go mode…If you struggle with all-or-nothing patterns…If the world feels overwhelming right now…This episode will help you shift from scanning for what’s wrong to noticing what’s regulating.Because real change doesn’t come from punishment.It comes from safety.And cool shit is a lot easier to do when your nervous system feels safe enough to try.If this episode resonates, share it with someone who could use a little more regulation and a little less pressure this week. And send Meryl a message with a glimmer you noticed!Let's Connect⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this short, punchy episode of the Do Cool Shit podcast, Meryl explores how to approach Lent from a behavior change perspective — without turning it into another rigid challenge or deprivation experiment.Rather than focusing only on what you’re giving up, this episode invites you to ask a deeper question: Why?If you’re observing Lent this year (or engaging in any kind of challenge), this conversation will help you:Reflect on what you’re actually trying to create space forNotice the unconscious habits you move through on autopilotUse the 40 days as a massive awareness experimentReplace behaviors instead of just removing themBuild flexibility instead of fragile, all-or-nothing systemsAvoid “going feral” on day 41Reintegrate habits in a way that aligns with who you want to beLent doesn’t have to be about punishment, control, or proving your worth through deprivation. It can be an opportunity to build self-trust, curiosity, and sustainable change.If this episode resonated, share it with a friend, someone from church, or anyone observing Lent who might benefit from approaching it differently.As always, cool shit happens when you practice awareness without judgment.Let's Connect:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode of the Do Cool Shit podcast, host Meryl Binder speaks with nutrition coach Dal about her transformative journey of losing 120 pounds and the challenges she faced along the way. They discuss the importance of self-compassion, the impact of diet culture, and the role of community and accountability in achieving personal growth. Dal shares her insights on emotional eating, the significance of small wins, and the necessity of inner work for lasting change. The conversation also touches on navigating social media, building confidence, and the power of supportive relationships in the journey of self-discovery.Takeaways- Body image issues often start early and can be influenced by culture.- Nutrition education is crucial for sustainable weight loss.-Self-compassion is key in the weight loss journey.-Small wins are essential for building confidence and motivation.-Community and accountability play a significant role in success.-Facing the unknown is necessary for personal growth.-Comparison culture can hinder progress and self-acceptance.-Confidence comes from taking action and doing the inner work.Connect with Dalwww.instagram.com/nutritioncoachingbydal Connect with Meryl⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

This episode explores the concept of cognitive flexibility, emphasizing its importance in personal growth and resilience. Through personal anecdotes and client examples, Meryl illustrates how adapting to change rather than resisting it can lead to significant transformations. The episode goes over the importance and value of embracing flexibility as a strength, highlighting that true progress comes from navigating life's challenges with an open mind and a willingness to bend without breaking.TakeawaysCognitive flexibility is essential for lasting change.Bending, rather than breaking, is a sign of strength.Rigid thinking can lead to self-sabotage and chaos.Small adaptations can lead to significant progress over time.Self-trust is crucial for overcoming challenges.Flexibility allows for better emotional regulation.Growth often requires discomfort and effort.Real transformation happens in the messy navigation of life.Embracing the gray areas can lead to better outcomes.Flexibility is a superpower in achieving personal goals.Let's Connect⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In Part 1 of this series, we talked about why stress isn’t actually the problem—and why capacity is.In this episode, we get into the “now what?”Knowing you’re stressed doesn’t automatically mean you know how to regulate it. And being told you should manage stress doesn’t give much direction—especially when life is full.In this episode, I break down what nervous system regulation actually means, why “self-care” often misses the mark, and how building capacity is the real lead domino for your health, energy, hormones, digestion, and overall wellbeing.I also share a personal story from a period in my life where I thought I was “doing everything right,” but was actually living in a chronically stressed state—underfueling, overtraining, not recovering, and ignoring my emotions—until my body finally tapped out.Why awareness of stress is important—but not the whole skillWhat it actually means to regulate your nervous systemThe difference between being calm vs. being regulatedHow chronic stress shows up in the body (hormones, digestion, immunity, recovery)Why capacity isn’t fixed—and how it’s built over timeThe “cup” metaphor for understanding stress and overloadHow sleep, nutrition, recovery, emotions, and boundaries all build capacityA redefinition of resilience (hint: it’s not white-knuckling)Practical ways to start regulating stress without overhauling your lifeStress isn’t the enemy.Your life isn’t wrong.And you’re not broken.You don’t need a calmer life—you need a system that can hold the life you already have.Grab the free “Building Capacity: The Cup” worksheet HEREIf this episode resonated with you, I’d love to hear about it.Send me a message on Instagram or an email and tell me what stood out, what clicked, or how you’re applying this.As always, cool shit is on the other side of doing.Let's connect⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode of the Do Cool Shit podcast, Meryl delves into the complexities of stress, emphasizing that stress itself is not the enemy but rather a response of the nervous system to various demands. She discusses the difference between acute and chronic stress, highlighting how chronic stress can lead to a range of health issues. Meryl introduces the concept of capacity, explaining how many people operate at or beyond their capacity without realizing it. The conversation aims to shift the focus from eliminating stress to understanding it and building capacity to manage it effectively. Part 2 will provide practical strategies for building capacity and regulating the nervous system.Takeaways- Stress is not inherently bad; it's a response to demand.- The real issue with stress is often our capacity to handle it.- Chronic stress is normalized and can be invisible.- Your nervous system communicates with your entire body.- Cortisol, a stress hormone, is not inherently harmful.- Awareness of stress and its effects is crucial.- Building capacity is essential for managing stress.- Stress management involves both reducing inputs and increasing capacity.- Your body prioritizes survival over optimal functioning under stress.- Understanding your nervous system can lead to better health outcomes.Keywordsstress, capacity, nervous system, chronic stress, acute stress, mental health, well-being, self-care, emotional regulation, productivityLet's Connect⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

Transformation in the fitness industry is often sold as a before-and-after photo, a timeline, or a checklist of "habits"—and that’s one of the biggest reasons people feel stuck, broken, or like they can’t stick to anything.In this episode, Meryl breaks down the truth about transformation in health and fitness and exposes the systems and marketing messages that keep people dependent on quick fixes, strict compliance-dependent programs, and unrealistic expectations.This is not an anti-transformation episode.It’s a redefinition of what real, sustainable transformation actually is.In this episode, you’ll learn:Why before-and-after photos are incomplete without contextHow fitness transformation marketing creates shame and dependenceThe difference between physical change and real transformationWhy discipline alone doesn’t lead to lasting resultsThe emotional, nervous system, behavioral, and identity challenges of changeWhy quitting is often a misinterpretation of feedback—not failureHow curiosity, experimentation, and self-trust support long-term progressThe difference between performative transformation and lived transformationMeryl also uses the caterpillar-to-butterfly transformation metaphor to explain why discomfort, resistance, and breakdown are normal—and necessary—parts of meaningful change.If you’ve ever felt like:You keep starting over with fitness or nutritionYou’re failing at transformationYou should be “further along”Or you’re burned out by diet culture and quick-fix programsThis episode will help you understand transformation in a way that builds confidence, capacity, and alignment, not shame.Transformation isn’t something you complete. It’s something you live.Let's Connect:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

The final episode of 2025 takes a different approach to year-end reflection. Let's ditch the performance review mentality and the "good year vs. bad year" binary that erases our actual growth. I share the phone photo method for reflection that puts you back in real moments instead of forcing manufactured lists, explain how reflection builds nervous system regulation (not just feelings), and break down why most people sabotage their own goals before they start.Learn how to set specific, behavioral intentions tied to your values, why starting smaller than you think creates sustainable success, and how to use the Fresh Start Effect strategically without burning out. Includes real client case studies on practicing failure responses and knowing when adjusting isn't quitting.If you're tired of the "new year, new me" cycle that dies by February, this episode offers a more compassionate and informed approach to entering 2026 equipped to actually create change.Let's Connect⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠Support the ShowIf this episode resonated with you:Leave a reviewShare it with someone who needs to hear this messageFollow the show so you never miss an episodeTell your friends when they ask for podcast recommendationsThank you for making 2025 the year this podcast came to life. See you in 2026!

In this engaging conversation, Meryl and Jeb Stuart Johnston explore various themes related to coaching, personal growth, and cultural insights gleaned from Jeb's experiences. They discuss the importance of community, the role of environment in health, and the shift from traditional nutrition coaching to a more holistic life coaching approach. Jeb shares his journey into coaching, emphasizing the significance of curiosity, authenticity, and the need for deeper connections in relationships. The conversation also touches on behavioral change methodologies, the concept of 'floor and ceiling' in personal expectations, and the value of play in coaching. In this engaging conversation, we explore the importance of genuine connections, the dynamics of introversion, and the role of community in personal growth. They discuss the impact of food on emotional well-being, the significance of understanding values, and the challenges of motivation in coaching. Jeb shares insights on the benefits of Jiu-Jitsu, the misconceptions surrounding AI in personal development, and the essence of living authentically. The dialogue emphasizes the need for self-awareness and emotional regulation, while also celebrating the joy found in everyday moments.Takeaways- Traveling can provide unique cultural insights that influence personal growth.- The environment plays a crucial role in health and wellness.- Curiosity can lead to personal transformation and deeper understanding.- Community and relationships are essential for well-being.- Understanding the 'floor and ceiling' concept can help manage expectations.- Life coaching can encompass more than just nutrition and fitness.- Behavioral change requires a holistic approach to coaching.- Authenticity in relationships fosters genuine connections.- Play and practice are vital in the coaching process.- Curiosity can help overcome judgment and foster growth. Genuine connections enrich our lives beyond achievements.- Introverts thrive on deep connections rather than surface interactions.- Community and support are vital for personal growth.- Understanding one's values is crucial for authentic living.- Food can serve as a coping mechanism for emotional challenges.- GLP-1s can impact behaviors related to food and addiction.- Coaching requires building relationships, not just assigning macros.- AI can assist but lacks the human touch in coaching.- Self-awareness is a skill that requires practice and intention.- Living authentically means engaging in activities that resonate with your true self.Connect with [email protected] on the Mind: Awakened Genius PodcastIG: @jebstuartjohnstonConnect with Meryl⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this special episode, I sit down with my mom, Marcia, a psychotherapist with decades of experience working in hospitals, private practice, and various clinical settings. This deeply personal conversation explores the intersection of therapy and coaching, the journey from reaction to response, and the lifelong practice of building resilience. Marcia shares insights on yielding versus pushing through, the importance of asking for help, and how to navigate difficult emotions and conversations. They discuss practical tools for stress management and prioritization, the power of internal awareness, and how their relationship evolved from teenage tension to mutual respect. The conversation also touches on Marcia's strength training journey in her 70s and what "doing cool shit" means at every stage of life.Oh ya.... you'll also laugh and hear some fun mother-daughter dynamics. Key Takeaways:Yielding isn't weakness - There's strength in yielding rather than constantly pushing through. Learning to distinguish between productive perseverance and survival mode is crucial for growth.Not asking for help isn't a flex - Seeking help doesn't mean you're incompetent; it means you're wise enough to recognize when support would be beneficial. This applies to coaching, therapy, and everyday life.Reaction vs. response requires practice - Building awareness of your internal reactions creates space to choose your response. This doesn't happen automatically and requires ongoing maintenance throughout life.Prioritization is stress management - Use the ABC method: assign priorities (A = most important, C = least important) and tackle high-priority tasks first, rather than checking off easy items to feel productive.Set up conversations for success - Before difficult conversations, acknowledge your fears about how the other person might react. Use "I" statements instead of "you" statements, and clarify whether you want help or just need to vent.People only change when the need is greater than the fear - Everyone wants to grow, but no one wants to change. Real transformation happens when staying the same becomes more painful than the discomfort of change.Mind-body connection is a closed loop - Tuning into where you physically experience stress or emotions in your body helps you respond more effectively and manage your nervous system.Investing in yourself now saves later - Whether it's strength training, therapy, or other forms of self-care, spending resources on yourself now prevents bigger problems (and expenses) down the road.Connection is a basic human need - We're built for communication and sharing. Isolation (as seen in solitary confinement or COVID) shows how essential human connection is to our wellbeing.Doing cool shit is alignment - Living in alignment with your values, whether that's making soup, lifting weights, or having deep connections with people, is what makes life meaningful at any age.Connect with Meryl:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠Connect with Marcia:www.instagram.com/margaritamarcia

In this episode of the Do Cool Shit podcast, we explore the concept of personal narratives and their profound impact on our lives, particularly in relation to food, body image, and self-worth. I discuss how many individuals operate under narratives that are not their own, often shaped by external influences such as family, society, and diet culture. I emphasize the importance of recognizing these narratives, understanding their origins, and the power of rewriting them to align with one's true self. Through examples and practical questions, I guide listeners on a journey of self-discovery and empowerment, encouraging them to create supportive narratives that foster growth and authenticity.TakeawaysYour narrative is the story that tells you who you are.Many narratives are inherited from family, society, and culture.Rebellion against control can manifest in various behaviors.Identifying your current narrative is crucial for change.Awareness is the first step in rewriting your narrative.You have the power to create a new narrative that aligns with your true self.Old narratives may have served a purpose but can become limiting.Empowerment comes from choosing your own narrative intentionally.Cool things happen when you live authentically, not by someone else's story.Take time to explore and redefine your narratives. Identify your current narrative:- What story do I tell myself about who I am with food, body, discipline, success?- Where did I learn that?- Does this story feel like me or someone else’s expectations- What behaviors do I keep repeating that don’t make sense until I look at the story underneath?”If you're interested in a free worksheet that walks you through how to rewrite your narrative, message me on instagram or email me!Let's connect:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode of the Do Cool Shit podcast, we discuss the unique stressors of December and explore the physiological and emotional impacts of stress during this time. This episode emphasizes the importance of understanding stress, recognizing its symptoms, and implementing effective management strategies. I highlight the role of self-awareness, breathing techniques, movement, and boundary-setting as essential tools for navigating the holiday season with resilience and well-being.TakeawaysStress is a demand placed on your body, not inherently bad.December brings unique stress due to increased demands and expectations.Recognizing stress symptoms is crucial for management.Cortisol is a misunderstood hormone that helps with focus and energy.Self-awareness is key to managing stress effectively.Breathing techniques can activate the parasympathetic nervous system.Movement, especially walking, is an effective stress management tool.Setting boundaries is essential for protecting your capacity.Resilience is built through small moments of self-awareness and recovery.You can navigate December without losing yourself in the process.Let's Connect:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode of the Do Cool Shit podcast, Olivia Oneid joins as a guest. She speaks about her journey as a bodybuilder, coach, and athlete. We discuss the importance of self-awareness, the challenges of trying new things, and how to navigate the holiday season without falling into restrictive eating patterns. Olivia shares her insights on the significance of recovery, setting realistic goals, and the value of self-ownership in the journey of personal growth. The conversation emphasizes that progress is not just about physical changes but also about mental resilience and self-improvement.TakeawaysImportance of identity is not tied to one thing.Trying new things can be mentally challenging but rewarding.Self-awareness is crucial for personal growth and understanding behaviors.Recovery is essential for making progress in fitness.The holiday season presents unique challenges for maintaining healthy habits.Planning and preparation can help navigate holiday eating.Reflecting on past experiences can lead to better decision-making.It's important to focus on self-ownership and not shame oneself for choices.Setting realistic goals during the holidays can lead to better outcomes.Mental resilience is as important as physical progress.Sound bites we love"I identify as someone who prioritizes my health.""You have to have some systems and an approach.""You don't hope, you plan for it."Connect with Olivia:https://masterathletic.com/Email: [email protected]: www.instagtam.com/oliviaxoneidConnect with Meryl:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

Ever stood in a grocery store at 8 PM thinking "maybe I'll just have cookies for dinner"? I definitely have. But it wasn't because I didn't care. That's decision fatigue. In this episode, we're diving deep into decision fatigue: what it is, why it happens, and most importantly, what you can actually do about it.Here's what you'll learn:Why you make 35,000 decisions per day (yes, really) and how that impacts your ability to make good choices by eveningThe real reason you choose what's easiest instead of what's best—and why it has nothing to do with willpower or laziness7 practical strategies to combat decision fatigue, including prioritizing decisions, establishing routines, and batching choicesWhy structure actually creates MORE freedom, not less (and how to test this for yourself)How adequate sleep impacts your decision-making ability like a phone battery that needs rechargingThe "eat the frog" principle and why doing the hardest thing first thing in the morning changes everythingIf you're someone who knows what to do but can't seem to do it, decision fatigue is very likely one of the major reasons why. You're not broken. You don't need more willpower. You need better systems, and you need to protect your mental energy like the valuable resource that it is.This episode is for you if you've ever felt exhausted by the end of the day and defaulted to the easiest choice instead of the choice that actually serves you. Because decision-making ability isn't broken—it's just tired.Let's connect:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

The holidays don't have to be something you survive. In this episode, we're talking about how to create actual alignment with who you want to be and how you want to feel as you move into the new year - without perfection, rigidity, or writing off the next six weeks. Learn how to identify your values, use past patterns as data, and create real strategies for navigating holiday events in a way that supports both your health and your joy.I discuss:Why "lose 5 pounds" isn't a useful guiding light (and what to focus on instead)How to identify the values and feelings that will guide your decisions through the holidaysUsing your past patterns as data instead of shame to create better strategiesReframing the challenges of the season (darkness, cold, stress) as opportunitiesThe Holiday Event Audit: a practical framework for navigating parties, dinners, and gatherings with intentionWhy the "how" becomes easier when you're clear on who you want to becomeReflection questions to keep you aligned without being restrictiveKey Takeaways:Your guiding light should be about how you want to feel and who you want to be, not arbitrary metricsPast patterns aren't character flaws - they're information that helps you create better strategiesWorking WITH the season instead of fighting it makes everything more sustainableHaving a loose plan for holiday events helps you make aligned decisions in the momentWhen you know your values, the daily choices become clearerQuestions mentioned in the episode:What would feel different in my life if I showed up for myself consistently through the end of this year?When I think about how I want to feel on January 1st, what actions today would get me there?What am I really working toward beyond just the physical changes?When I've stayed consistent during difficult times before, what helped me most?What patterns do I notice when I start to lose momentum?What does "good enough" look like right now, given everything on my plate?Connect w/ Meryl:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠If this episode resonated with you, subscribe to the Do Cool Shit Podcast and leave a review! It helps others find the show and get the support they need to create a life filled with doing cool shit.

In this episode of The Do Cool Shit Podcast, Meryl sits down with her longtime coach, friend, and registered dietitian, Hillary Ervin, to explore how our relationships with food, movement, and identity evolve through different seasons of life.Hillary shares her journey from navigating celiac disease and rigid nutrition during her CrossFit days to building a more compassionate, flexible approach to health. Together, she and Meryl unpack what it really means to fuel like an athlete, live like a human, and give yourself permission to evolve.They dive into topics like weight class culture, the pressure to be “perfect,” the mental and emotional work behind sustainable change, and how motherhood and an ADHD diagnosis reshaped Hillary’s self-compassion and strategies for daily life.Key TakeawaysPerfection isn’t sustainable — rigidity around food and exercise often disconnects us from joy, recovery, and performance.Flexibility and curiosity are essential tools for long-term success and self-awareness.Identity and body image can be deeply intertwined in weight-class or aesthetic goals—but growth means learning that performance and worth aren’t defined by size.Motherhood and ADHD can highlight the need for new systems, self-compassion, and asking for help.Seasons change—what worked before might not work now, and that’s okay. Reassessing your strategies doesn’t mean failure—it means growth.Doing cool shit isn’t just about physical strength—it’s about saying yes to fun, adventure, and the version of yourself that keeps showing up.Connect with HillaryInstagram: @dietitianwithat.hillaryWebsite: nutritionunbound.comConnect with Meryl⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode of the Do Cool Shit podcast, I speak with Ashley Rath, a breast cancer survivor who shares her journey from diagnosis to recovery. Ashley discusses the challenges she faced during treatment, the emotional toll of cancer, and how it led her to create a nonprofit organization, Rebuild a Bitch, aimed at supporting other women in similar situations. The conversation highlights the importance of community, self-discovery, and the ongoing journey of healing and empowerment after cancer.TakeawaysAshley was diagnosed with stage two breast cancer at 39.The cancer journey involved aggressive treatment including chemotherapy and radiation.Ashley emphasizes the importance of community support during and after treatment.She founded a nonprofit, Rebuild a Bitch, to help other survivors.Mental health and intimacy coaching are key focuses of her nonprofit.Ashley learned to prioritize her own needs and well-being through her journey with cancer.She encourages others to feel their feelings and process their experiences.Celebrating milestones is crucial in the recovery journey.Ashley advocates for open conversations about women's health issues.Resilience and self-discovery are central themes in Ashley's story.Connect with Ashley: email: [email protected] out rebuildab.org and can be found on IG & FB at @rebuildab. Through the month of October, Playground is donating 3% of Miracle Melt sales to RAB - https://helloplayground.com/products/miracle-melts-hydrating-insertConnect with Meryl⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode, guest Bonnie Schroeder shares her transformative journey from competitive athlete to holistic wellness advocate. After a traumatic back injury forced her to confront an identity solely tied to athletic achievement, Bonnie discovered the power of flexibility, evolution, and living in alignment with your authentic self. The conversation explores essential lessons for high achievers: the critical importance of down-regulation practices ("big engines need big brakes"), removing judgment when exploring new interests, and understanding that doing cool shit means living life on your terms—not anyone else's. Bonnie emphasizes that we're dynamic, ever-evolving creatures who deserve to enjoy the project of becoming ourselves, whether that means pivoting careers, exploring new passions, or completely reinventing who we are.TakeawaysBeing flexible is crucial for personal growth.It's important to know who you are outside of your primary identity.Self-exploration can lead to significant personal development.Having big brakes is essential for high achievers.Grief can be a long process, but it leads to growth.Understanding your values helps guide your life choices.Living fully is urgent and should be prioritized.Facing challenges can reveal deeper aspects of ourselves.Sharing your journey can help others and create connections.Resilience is about riding the waves of life.Recommendations from Bonnie heard in the episode:taloovalabs.comhearthandhomesteadstore.comNeutrino Design - Human DesignGet in touch with Bonnie: www.instagram.com/bonschroLet's connect:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode of the Do Cool Shit podcast, I discuss the profound impact of self-talk on personal reality and growth. I introduce the concept of the 'Naughty S's'—patterns of self-sabotage that hinder progress, including 'shoulding', shaming, shitting on yourself (harsh self-talk), and shrinking. The neuroscience behind these patterns and offers actionable steps to overcome them, fostering a mindset conducive to success and self-acceptance.Download the Stop Naugnty S-ing Yourself Workbook for free HERETakeawaysThe way you talk to yourself builds your reality.Many people unknowingly program themselves for failure.Language can create a negative feedback loop.Self-talk can either motivate or paralyze you.Awareness of self-sabotaging patterns is crucial.Negativity bias affects how we perceive ourselves.Creating new neural pathways is essential for change.Environmental shifts can support personal growth.Identity shifts can empower you to change.You are not broken; you can change your narrative.⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

Disappointment is one of the most frequently experienced emotions, and we're massively underestimating the damage it causes to our progress, our relationships, and our ability to keep showing up.In this episode, I'm getting real about the gut-punch, chest-tightening kind of disappointment. The kind that shows up when you've been doing all the things, and reality doesn't match what you expected. When your body doesn't respond on your timeline. When someone you care about doesn't show up the way you needed them to. When you realize you've been running toward something that was never actually yours to control.Drawing from Brené Brown's Atlas of the Heart (a book I've been nerding out on), we're digging into:Why disappointment is really about unexamined, unconscious expectations - and how to catch them before they crash youThe difference between examined vs. unexamined expectations (and why one destroys progress while the other builds connection)How "living disappointed" shows up in your training, nutrition, business, and relationships - and why it's slowly killing your dreamsWhy expressing your expectations is an act of courage that changes everythingThe reality check questions that help you align expectations with your values and what's actually within your controlThis isn't about managing emotions or positive thinking. It's about getting brutally honest about the movies playing in your head, having the courage to communicate what you need, and choosing full engagement over self-protection.Because cool shit happens when you stop holding back.Reality Check Questions:What are your actual expectations here?What do you want to happen, and WHY?What will achieving this mean to you?Do you have a movie playing in your head? Get specific about it.Are you setting expectations outside your control or influence?Have you communicated this to anyone involved?Does this align with your values and what's actually true about how progress works?Let's Connect⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠If you're ready to examine your expectations and build something that actually aligns with who you are and what you want - not what you think you "should" want - this is exactly the kind of work we do together at Wicked Iron Strength.Cool shit is on the other side of doing. Go do the cool shit.

In this episode of the Do Cool Shit podcast, we dive into the complex topic of self-sabotage, exploring its roots, manifestations, and the underlying psychological mechanisms that drive it. Inside, you'll learn that self-sabotage is not a sign of weakness but rather a protective response from the brain, often rooted in past experiences. I share how self-sabotage snuck into my own life recently, as well as share client stories to illustrate how self-sabotage can masquerade as self-care, leading individuals to avoid discomfort instead of confronting it. You'll learn practical strategies for recognizing, navigating, and overcoming self-sabotage (or at least how to learn from it to support your growth).Questions that support you in getting curious and navigating self-sabotage:Framework to go through in the midst of it:- What actually happens if I follow through on this choice?- Does it align with where I want to be, or does it create more stress down the line?- Will I feel proud and supported, or will I feel even more lost, behind, and guilty later?Reflection Questions:- What thoughts have been showing up for you lately that sound supportive but might actually be keeping you stuck?- What's one behavior you keep returning to that used to serve you but doesn't anymore?- Where are you choosing familiar discomfort over aligned growth?- What would change if you stopped proving you could handle it and started asking what actually supports you?Let's Connect:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this deeply personal solo episode, I share a life-changing epiphany I had at 38.5 years old about what has been driving me throughout my life. After a conversation with my mom, I realized that I had been operating under the belief that achievements were what made my parents proud—but it was never about that.The breakthrough came when my mom specifically praised me for my courage and bravery. This led me to recognize that my parents had always been proud of WHO I am, HOW I show up, and WHAT characteristics and values I embody.I explore how this achievement-driven mindset served me well for years, helping me do a lot of cool shit, but how I'm now ready to transition from being achievement-driven to values-driven. I offer practical exercises for listeners who might be caught in their own "achievement trap."The episode concludes with a challenge: tell someone specifically what you're proud of them for, focusing on who they are rather than what they've accomplished. And dig into your own story- what are behind the achievements? I believe this shift in how we acknowledge ourselves and others could create a meaningful ripple effect in the world.Key Takeaways:Achievement can be a powerful driver, but character and values are what truly matterThe importance of getting specific when telling others you're proud of themHow to explore your own drivers and motivations through self-reflectionThe freedom that comes from aligning with your authentic self rather than external validation⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode, Meryl Binder and Coach Laura Vinger discuss the journey of personal growth through things like coaching, the struggles with eating disorders, and the importance of introspection and action in achieving health goals. They explore the impact of comparison on self-worth, the significance of celebrating small wins, and the challenges of pursuing goals. The conversation emphasizes the need for self-acceptance, the value of meaningful connections in personal development, and navigating challenges (like hunger or comparison) when working on your own goals.Chapters00:00 Introduction to Coaching and Personal Journey02:45 Struggles with Eating Disorders and Control05:48 The Importance of Introspection and Action09:02 Coping Mechanisms and Self-Discovery12:06 Building a Relationship with Oneself14:52 Releasing Control and Embracing Authenticity17:41 The Role of Comparison in Personal Growth20:31 Navigating Self-Sabotage and Accountability23:46 Finding Support and Community26:32 The Journey of Self-Acceptance29:27 Conclusion and Key Takeaways38:01 The Hard Work of Change40:43 Celebrating Wins and Setting New Goals42:43 Finding Purpose and Values46:15 The Journey of Self-Discovery51:56 Bodybuilding: A New Perspective58:14 Understanding Hunger and Fat Loss01:03:53 Random Questions and Personal InsightsConnect with Laura:Instagram: @[email protected]://lauralcoaching.com/Podcast: Basix and BeyondConnect with Meryl:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode of the Do Cool Shit podcast, Meryl Binder interviews Paul Oneid, a business owner, mentor, and athlete, and someone who has architected a life that he loves. We discuss the importance of agency in life, emotional intelligence, and the value of pursuing hardships to build resilience. Paul shares a lot from his personal journey, including overcoming a significant injury. He discusses lessons learned about vulnerability, self-efficacy, and the importance of prioritizing oneself. The conversation emphasizes the need for self-trust, the impact of coaching, and redefining success. Ultimately, we explore what it means to 'do cool shit' and live a fulfilling life.Chapters00:00 Introduction to Paul Oneid01:12 Architecting Your Life: The Power of Agency03:51 Overcoming Challenges: The Journey of Immigration06:44 Emotional Intelligence: Objectivity in Feelings10:08 Identity and Discipline: The Path to Success12:50 Facing Adversity: The Quad Injury Experience19:13 The Value of Emotions: Learning from Pain22:25 Time Management: Investing vs. Spending Time24:21 The Importance of Saying No29:08 Building Self-Trust: Keeping Promises to Yourself32:59 Conscious Choices and Balance in Eating35:14 The Importance of Vulnerability in Coaching38:15 Understanding Self-Judgment and Its Impact41:45 The Role of Discipline and Non-Judgment45:58 The Psychology of Coaching and Personal Growth51:52 Prioritizing Yourself for a Fulfilled LifeConnect with Paul:Email: [email protected] - @pauloneid, @masterathleticperformance, @coachescorneruYT - @pauloneid_map @coachescorneruhttps://masterathletic.com/Connect with Meryl:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

This was a fun one filled with a lot of cool shit! In this episode of the Do Cool Shit podcast, host Meryl Binder speaks with Michael De La Pava (MDLP), owner of The Battle Axe Gym, about his journey as an athlete, coach, and entrepreneur. They discuss the importance of mental hygiene in coaching, the role of edges in personal growth, and the significance of family and cultural identity. MDLP shares insights on building trust and communication with clients, as well as the philosophy of the warrior and the pursuit of growth through overcoming hardships. Mike speaks on the need for a structured approach to mental health (Mental Hygiene) in sports and the value of aspects like visualization and rituals in enhancing performance.You can get in touch with Mike here:Instagram: @[email protected]: https://www.youtube.com/@michaeldelapava6272Connect with Meryl:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode of the Do Cool Shit podcast, I share some of my personal journey of transformation through five significant shifts that have empowered my life. I emphasize the importance of authenticity, the power of choice, and the necessity of processing emotions. We discuss: shifting from a focus on being smaller to a focus on being strongerthe fear of failure to what's possiblenever doing/being good enough to celebrating progress while still growingfocusing on pleasing others to focusing on what makes you like yourselfdistracting/avoiding/numbing to feeling and taking actionThis episode helps listeners choose their hard and embrace the journey of growth.TakeawaysPressure is a privilege and a sign of opportunity.You always have a choice in how you respond.Focusing on strength leads to greater confidence.The fear of failure can hold you back from growth.Celebrating small progress is essential for motivation.Authenticity fosters deeper connections and belonging.Processing emotions is crucial for personal growth.Choosing your hard can lead to a more fulfilling life.The hardest part of change is recognizing your own patterns.Daily reflections can help maintain focus on growth.How to Actually Make a Shift Don't try to change everything all at oncePick one shift that hit you the hardestStart small and notice when you're focusing on the old patternBe patient! This shit takes time to become naturalDaily questions for each shift from todaySmaller to Stronger: How can I build strength today?Fear to Possibility: What becomes possible if I go for it?Gap to Progress: What progress can I acknowledge right now?Fitting in to Belonging: How can I show up as myself today?Numbing to Processing: How can I feel what's here AND support my future?The practiceMorning: Which focus am I choosing today?Midday: Am I focusing on what serves me or what keeps me stuck?Evening: How did shifting my focus change my day?⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode of the Do Cool Shit podcast, we explore the concept of victim mentality, discussing how it manifests in people's lives and the detrimental effects it can have on personal growth and empowerment. Meryl emphasizes the importance of shifting from a victim mindset to a victor mindset through radical acceptance, ownership, and solution-oriented thinking. Meryl provides practical examples and tools to help listeners recognize and overcome victimhood, encouraging them to take control of their narratives and embrace their journeys towards self-improvement.TakeawaysLife can either happen to you or for you.Victim mentality involves giving away your power.Taking responsibility can feel uncomfortable but is necessary if you want to be badassPeople often seek sympathy or connection when operating from a victim mindset.Operating with a victim mentality leads to stagnation and chaos.Radical acceptance is crucial for real change.Ownership of one's situation is empowering.Solution-oriented thinking shifts focus from problems to actions.The stories we tell ourselves create our reality.Small actions can lead to significant changes in mindset.The Three-Step Shift ProcessStep 1: Radical AcceptanceAcknowledge the current reality without judgmentStop fighting what is and start working with what isStep 2: Take OwnershipIdentify what you can control and influenceOwn your role in creating and maintaining your current situationStep 3: Get Solution-OrientedFocus on what you can do, not what you can'tAsk "How can I?" instead of "Why can't I?"Let's Connect:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode of the Do Cool Shit podcast, Meryl Binder delves into the complex topic of motivation, particularly in the context of health and fitness. She emphasizes that motivation is always present but can be directed towards different things. The conversation explores the spectrum of motivation, from extrinsic to intrinsic, and discusses how understanding one's psychological needs can enhance motivation. Meryl also provides practical strategies for building sustainable motivation and highlights the relationship between motivation and discipline, arguing that they work together to foster personal growth and behavior change.TakeawaysMotivation is always present; it's about what you're motivated by.Understanding the spectrum of motivation helps in personal growth.Different types of motivation can lead to different outcomes.Basic psychological needs like autonomy and competence impact motivation.Intrinsic motivation is more sustainable than extrinsic motivation.Building small wins can enhance feelings of competence.Community and support are crucial for maintaining motivation.Discipline is a form of motivation focused on long-term goals.Recognizing choices in your actions fosters autonomy.Action is necessary to build and sustain motivation.Let's Connect:⁠www.wickedironstrength.com⁠Email: ⁠[email protected]⁠Instagram: ⁠www.instagram.com/merylcbc⁠ & ⁠www.instagram.com/wickedironstrength⁠Email list: ⁠https://go.wickedironstrength.com/newsletter⁠

In this episode of the Do Cool Shit podcast, we explore the crucial role of mindset in achieving fitness and wellness goals. Meryl contrasts fixed and growth mindsets, illustrating how they influence behavior and outcomes. It emphasizes the importance of reframing challenges, celebrating progress, and adopting a language of possibility. The episode provides practical strategies for listeners to shift from a fixed to a growth mindset, empowering them to embrace challenges and pursue personal growth.TakeawaysMindset is the operating system for your life.A fixed mindset leads to stagnation and avoidance of challenges.A growth mindset fosters resilience and adaptability.The word 'yet' can transform your perspective on abilities.Celebrating small wins is crucial for motivation.Feedback should be viewed as information, not criticism.Embrace discomfort as part of the growth process.You can change your identity by changing your mindset.Set specific goals to shift from fixed to growth mindset.Your current limitations are not your permanent identity.Chapters00:00 The Power of Mindset in Fitness Journeys01:56 Understanding Fixed vs. Growth Mindset13:33 Shifting from Fixed to Growth Mindset19:59 The Transformative Effects of a Growth Mindset25:42 Practical Steps to Cultivate a Growth Mindsetwww.wickedironstrength.comEmail me: [email protected]: www.instagram.com/merylcbc & www.instagram.com/wickedironstrengthJoin the WIS email list: https://go.wickedironstrength.com/newsletter

In this episode of the Do Cool Shit podcast, host Meryl Binder welcomes her first guest, Lauren Burke. They explore the meaning of community, the importance of core values like generosity and integrity, and the concept of the line of choice in personal growth. The conversation delves into emotional awareness, the significance of journaling for self-discovery, and the journey of personal growth through various life changes. They discuss the role of money in personal development, the difference between expectations and goals, and the pursuit of happiness beyond outcomes. The episode emphasizes authenticity, the importance of humor and fun, and concludes with a reflection on their future endeavors.Chapters00:00 Introduction to the Do Cool Shit Podcast01:59 The Meaning of Community03:48 Core Values: Generosity and Integrity08:11 The Line of Choice: Response vs. Reaction14:13 Embracing Emotions: Validating Feelings20:00 Self-Talk and Inner Child Work25:51 Life Transitions: From Volleyball to Coaching31:12 Astrology and Personal Growth34:36 Exploring Uncertainty and Trying New Things36:05 The Role of Expectations in Experiences37:31 Goals vs. Expectations: Understanding the Difference39:06 The Fluidity of Goals and Personal Growth40:55 Reframing Goals: Mini Milestones and Process43:01 Defining Happiness: Beyond Outcome-Based Goals44:40 The Illusion of Happiness in Success46:49 The Heart of Goals: Meaning vs. Materialism48:36 Authenticity vs. Fitting In: Finding Your Tribe51:29 Journaling as a Tool for Self-Discovery54:09 Connecting with Emotions: The Body's Signals56:50 The Journey of Self-Discovery and CoachingHow you can connect with Lauren:Email her: [email protected]: @powerhousehappy @laurenbhappy @thefoulmouthedyogisPodcast: The Foul Mouthed Yogis

In this episode of the Do Cool Shit Podcast, Meryl discusses the often overlooked importance of asking for help. She challenges the common belief that independence equates to strength, arguing that refusing help can lead to self-sabotage. Meryl examines the psychological barriers that prevent individuals from seeking help. She emphasizes the need to reframe these beliefs and offers practical strategies for embracing help as a means of personal growth and efficiency.A Few TakeawaysRefusing help is a form of self-sabotage.High achievers often struggle with asking for help.Beliefs about independence can hinder personal growth.Procrastination is often about avoiding discomfort.Asking for help can lead to faster progress.Vulnerability is a strength, not a weakness.Changing your narrative about help is crucial.Seeking help fosters collaboration and connection.The cost of not asking for help can be high.Practicing asking for help can rewire your brain.I'd love to hear from you! If you had any big takeaways from the episode, took action in asking for help or practicing vulnerability, have a question that I can help you with, or if you're interested in coaching, reach out!Email: [email protected]: www.instagram.com/merylcbc or www.instagram.com/wickedironstrengthWebsite: www.wickedironstrength.com

In this episode of the Do Cool Shit podcast, Meryl Binder explores the concept of discomfort as a necessary part of personal growth. She emphasizes that feeling uncomfortable does not equate to failure, but rather signifies that one is in the 'messy middle' of transformation. Meryl discusses the psychological aspects of discomfort, practical strategies to embrace it, and the importance of mindset shifts in overcoming challenges. The episode encourages listeners to lean into discomfort to build resilience and self-trust, ultimately leading to personal development and confidence.If you're enjoying the show, subscribe and leave a review! If you want to chat more about you, your journey, or get support in areas that you want to grow and get better- hit me up!Email me: [email protected] Follow & message me on Instagram: www.instagram.com/merylcbc

In the inaugural episode of the Do Cool Shit podcast, Meryl Binder introduces her mission to inspire listeners to embrace their authentic selves and pursue personal growth. She shares her journey of overcoming self-sabotage and the importance of living with purpose and intentionality. The podcast aims to provide raw, candid conversations about the challenges of growth, the significance of coaching, and the empowerment that comes from facing fears. Meryl emphasizes that the journey is not about perfection, but about embracing the messy moments that lead to true confidence and empowerment.I'm excited that you're here and I'm looking forward to doing cool shit with you! - Merylwww.instagram.com/merylcbcwww.instagram.com/wickedironstrengthwww.wickedironstrength.commeryl@wickedironstrength.comWhat happens when you stop living in fear and start living on purpose, with purpose? The Do Cool Shit Podcast dives deep as host Meryl combines solo episodes packed with mindset shifts and behavioral insights with guest conversations that get real about growth. We're talking about the psychology behind breakthrough moments - the self-sabotage patterns that tried to keep you stuck, the fear that whispered you weren't ready, and the moment you chose aligned action anyway—the messy reality of building unshakeable self-trust one decision at a time. We explore what it actually looks like to navigate discomfort, embrace your inner badass, and do the work that creates lasting change. No surface-level inspiration, no quick fixes, no highlight reels. Just the unfiltered truth about what it takes to stop holding back and start showing up as your most empowered self. Because cool shit happens when you refuse to settle for ordinary and choose to live from a place of strength.