The 5 Powers of Fitness w/ Quinto Hood

Operating With Integrity w/ Andrew Coates

Social media can connect us, educate us, and inspire us. It can also overwhelm us, mislead us, and leave us feeling more stressed, reactive, and disconnected from ourselves. In this episode, I sit down with coach, personal trainer, writer, educator, podcast host, and all-around great human being Andrew Coates for a conversation that goes beyond fitness. We talk about how to navigate social media with more discernment, why credibility matters, and how to recognize when someone is more interested in status than service. We also dive into emotional regulation, boundaries, relationships, integrity, and what it means to create a life that feels meaningful (not just one that looks impressive from the outside). Andrew shares lessons from 15 years of coaching, building a successful business, and staying grounded in an industry that often rewards noise over substance. In this episode, we discuss: • How social media algorithms reward outrage, polarization, and attention-seeking behavior • Red flags to watch for when deciding who to trust online • Why emotional regulation matters more than most people realize • The power of pausing before reacting • Boundaries, relationships, and protecting your time and energy • Integrity as a guiding principle for life and business • Why sustainable change requires looking at the whole person • Common misconceptions about fat loss and exercise • The difference between status chasing and meaningful contribution • What doing cool shit means to Andrew Connect with Andrew: Instagram: @andrewcoatesfitness [https://instagram.com/andrewcoatesfitness/] Website: https://andrewcoatesfitness.com/ [https://andrewcoatesfitness.com/] Listen to the Lift Free and Diet Hard Podcast Check out The Real Coaches Summit [realcoachessummit.com] Connect with Meryl: ⁠www.wickedironstrength.com⁠ [http://www.wickedironstrength.com] Email: ⁠meryl@wickedironstrength.com⁠ [meryl@wickedironstrength.com] Instagram: ⁠www.instagram.com/merylcbc⁠ [http://www.instagram.com/merylcbc] & ⁠www.instagram.com/wickedironstrength⁠ [http://www.instagram.com/wickedironstrength] Email list: ⁠https://go.wickedironstrength.com/newsletter⁠ [https://go.wickedironstrength.com/newsletter] If this episode resonated with you, share it with someone who could benefit from the conversation and leave a review to help more people find the podcast. And remember, cool shit is on the other side of doing.

The 5 Powers of Fitness w/ Quinto Hood

What if the biggest thing holding you back… isn’t a lack of knowledge? What We Talk About In this episode, I’m joined by Quinto (Quinn) Hood, and we go way beyond sets, reps, and macros. We talk about what actually creates change...and why most people stay stuck even when they “know what to do.” Quinto breaks down his 5 Powers of Fitness: a framework that blends strength, nutrition, muscle, intention, and action. We also get into the real stuff: * Confidence (and why it doesn’t come strictly from your physique or what you look like) * The gap between knowing and doing * Body image, identity, and chasing outcomes that don’t actually fulfill you * What it looks like to rebuild, both physically and mentally, after injury * And what “doing cool shit” actually means in real life, according to him This one is part fitness, part mindset, and a whole lot of honest conversation about what it actually takes to grow. Key Takeaways * Why fitness is more than just physical transformation * The 5 Powers of Fitness: strength, muscle, nutrition, intention, and action * The truth about why most people struggle with consistency * Meeting people where they’re at (instead of forcing a perfect plan) * The difference between having information vs. actually applying it * Body dysmorphia, confidence, and shifting from how you look → what your body can do * Why goals without values don’t work * Building a life that supports your habits (instead of relying on discipline) * Recovering from a major injury and returning to competition * Why you don’t fail unless you quit * Knowing what to do isn’t the problem...doing it consistently is where the gap lies * Confidence is built through reps, not results * Your environment and systems matter more than willpower * Goals only work when they’re aligned with your values * You’re not meant to “arrive”...you’re meant to evolve * Progress isn’t linear… but it’s always available Connect with Quinto: Instagram: @coachq_strength_fpf [https://www.instagram.com/coachq_strength_fpf/] Website: https://www.fifthpowerfitness.com/ [https://www.fifthpowerfitness.com/] Email: fifthpowerfitness@gmail.com [ fifthpowerfitness@gmail.com] Connect with Meryl: ⁠www.wickedironstrength.com⁠ [http://www.wickedironstrength.com] Email: ⁠meryl@wickedironstrength.com⁠ [meryl@wickedironstrength.com] Instagram: ⁠www.instagram.com/merylcbc⁠ [http://www.instagram.com/merylcbc] & ⁠www.instagram.com/wickedironstrength⁠ [http://www.instagram.com/wickedironstrength] Email list: ⁠https://go.wickedironstrength.com/newsletter⁠ [https://go.wickedironstrength.com/newsletter]

Intentionality: The Skill That Changes Everything

You know what you want to do. You've done the research, made the plan, and set the intention. And then life happens, and somehow you end up somewhere you didn't choose. This isn't a discipline problem. There isn't something WRONG with you. There's a gap in intentionality...and intentionality is a skill, which means it can be built. In this episode, I'm getting into what intentionality actually is, how it works in your brain, and how to practice it in the real, messy, unpredictable circumstances of your actual life. Not the life where everything goes according to plan. What this episode covers: * Why knowing what to do is never enough, and what the real gap actually is * The difference between intent, intention, and intentionality (they're not the same thing) * Intentionality as a skill of presence and mindfulness, and what that actually means in practice * Intentionality as initiative: how to play offense before you're already in the reaction * The neurobiology of why your behavior gets less intentional when life gets harder (it's not weakness, it's your brain doing exactly what brains do) * How intentionality connects to identity and the story you're building about yourself * Why intentionality is not a set of rules, and how the same action can be aligned or misaligned depending on the context * How to actually build this skill: 5 practical tools you can start using this week Real stories in this episode: A client planning a vacation around connection and fun, who built a proactive approach that let her enjoy every part of the trip and come home feeling good. A client navigating one of the hardest seasons of her life, with a sick parent, a family to care for, and herself in the middle of it, who is doing the work of intentional self-care even when the pull to say screw it is loud. And my own experience with intentionality during pregnancy, where the daily choices feel more loaded than ever and every single one is an opportunity to practice being the person I want to be. This week's reflection questions: Take 10 minutes at the end of the week and write these out. Not in your head. On paper (or your notes app). Writing slows you down and tells you the truth. 1. Where did I act on autopilot this week, and how did I feel afterward? 2. Where did I make a conscious, intentional choice, and how did I feel afterward? 3. What's one area where the gap between what I believe and what I do is widest right now? 4. What would a single proactive step look like, before the next hard moment, to narrow that gap? If this episode hit something real for you, The Self Sabotage Solution is where we do this work together. It's the program I built for people who are already doing the things, but still getting in their own way. We go deep on the mindset, the behavior patterns, the values alignment, and the tools that actually make it stick. Enrollment is open. Get in here: https://go.wickedironstrength.com/self-sabotage-solution-enroll [https://go.wickedironstrength.com/self-sabotage-solution-enroll] Let's Connect: ⁠www.wickedironstrength.com⁠ [http://www.wickedironstrength.com] Email: ⁠meryl@wickedironstrength.com⁠ [meryl@wickedironstrength.com] Instagram: ⁠www.instagram.com/merylcbc⁠ [http://www.instagram.com/merylcbc] & ⁠www.instagram.com/wickedironstrength⁠ [http://www.instagram.com/wickedironstrength]

Pulling Back the Curtain on My Personal Journey

My husband (Josh) and I just got back from my first real vacation in over 6 years- a week in San Francisco and the surrounding area. Almost 50 miles walked, Muir Woods, Sausalito, Big Sur, Carmel, and probably more pastries than I'd eaten all year. I'm 23 weeks pregnant, up almost 20 pounds this year, and somehow in the best relationship with my body and mind I've ever had. No guilt. No shame. No "I'll fix it Monday." That's what this episode is really about. I get personal in this one. I pull back the curtain on the stuff you may not know about me: the years of restriction, the secret bingeing, the chasing lean at any cost, and how I dug my way out. If you've ever looked at someone in this space and assumed they've got it all figured out, this is the other side of that story. In this episode: * A small trip recap * Eating all the pastries with intention instead of a "last hurrah" * Gaining almost 20 pounds this year and appreciating & trusting my body more than ever * Secret candy bags as a kid and Hydroxycut as a teenager * Not eating a lot and doing cardio, hungover in college, and wondering why nothing changed * The dozen bagels I bought for the office and ate at my desk * The Paleo cult years: half an apple, almond-flour rules, and still demonizing food * Getting the leanest I'd ever been, losing my period, and being completely miserable * The move to Hungary that forced me to slow down and face myself * Hiring my own coach, what I was scared of, and what actually changed * Why I coach the way I do now: regulation, nervous system, emotions, and functional health If any of this hit home, I'd love to hear from you. Send me your questions, tell me what landed, or reach out if you're ready for support in building a different relationship with your body and yourself. And if this episode would help someone you love, send it their way. New here? Follow the Do Cool Shit Podcast so you don't miss what's next. Let's keep doing cool shit. Let's Connect: ⁠www.wickedironstrength.com⁠ [http://www.wickedironstrength.com] Email: ⁠meryl@wickedironstrength.com⁠ [meryl@wickedironstrength.com] Instagram: ⁠www.instagram.com/merylcbc⁠ [http://www.instagram.com/merylcbc] & ⁠www.instagram.com/wickedironstrength⁠ [http://www.instagram.com/wickedironstrength] Email list: ⁠https://go.wickedironstrength.com/newsletter⁠ [https://go.wickedironstrength.com/newsletter] Join The Self Sabotage Solution, a 12-week group cohort that does the work to get you into a place of confidence, self-trust, and no longer self-sabotaging: https://go.wickedironstrength.com/self-sabotage-solution-817269 [https://go.wickedironstrength.com/self-sabotage-solution-817269]

The Key to Happiness

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 state * The trap of attaching happiness to weight, appearance, money, or achievements * How you can feel discomfort (frustration, sadness, challenge) and still be happy * The powerful reframe: discomfort isn’t the opposite of happiness—it’s often part of it * What 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 outcome * Achievements create moments of happiness, not permanent fulfillment * You can feel multiple emotions at once (including happiness and discomfort) * Growth, purpose, and alignment are where happiness actually lives * You might already have happiness—you’re just expecting it to feel different Reflection 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 Connect ⁠www.wickedironstrength.com⁠ [http://www.wickedironstrength.com] Email: ⁠meryl@wickedironstrength.com⁠ [meryl@wickedironstrength.com] Instagram: ⁠www.instagram.com/merylcbc⁠ [http://www.instagram.com/merylcbc] & ⁠www.instagram.com/wickedironstrength⁠ [http://www.instagram.com/wickedironstrength] Email list: ⁠https://go.wickedironstrength.com/newsletter⁠ [https://go.wickedironstrength.com/newsletter]