100% Real With Ruby; no #BS nutrition, fitness & psychology

#383 Max Waldron; Building the body you want starts with this!!!.... Stop overcomplicating it - this changes everything Mar 07, 2025

In this episode of 100% Real with Ruby, I’m joined by Max Waldron, a coach, strength expert, and gym owner who has navigated multiple dimensions of the fitness industry. Together, we dive deep into the often-misunderstood differences between coaching and training, the mental and emotional barriers holding people back, and why fat loss isn’t sustainable as a lifestyle. Max brings his no-BS approach to challenge the fitness myths that keep you stuck, while providing a fresh perspective on building the body and life you truly want. This conversation is packed with actionable insights, powerful mindset shifts, and tools to help you break free from frustration and step into progress. Whether you’re a coach, a client, or someone who’s been spinning their wheels for years, this episode will make you think differently about what it means to succeed in your health and fitness journey. Don’t miss it!

Most of us already know what to do. Eat better, move more, be consistent—right? But if it were that simple, why would so many still feel stuck? The truth is, it’s not about knowledge; it’s about what’s stopping you from following through.

Fat loss isn’t sustainable long-term, and trying to balance it with life often leads to frustration. Fat loss should be viewed as a temporary phase, followed by maintenance or building phases.

Measure What Matters
Obsessively tracking every metric can detract from focusing on meaningful progress. Measure the variables that truly align with goals, such as consistency and effort, rather than arbitrary metrics like scale weight.

Many clients fail to appreciate their progress because they live in a scarcity mindset, focusing on what they lack instead of what they’ve achieved.

Muscle is not bulky; it is sculpted and compact. Building muscle creates a leaner, stronger look, and achieving this requires fueling the body and training effectively.

Addressing common fears of looking "too bulky" helps educate clients on the value of strength training and adequate nutrition

Creating the Right Environment

Success often stems from a supportive environment, such as meal prepping, structuring workouts, and reducing decision fatigue.

The Danger of Focusing Solely on Scale Weight or trying to make fat loss sustainable

Over-reliance on the scale as a measure of success can undermine progress. Shifting focus to performance, strength, and habits is more productive.

Key Insight: Addressing the emotional attachment to the scale helps clients find fulfillment in non-scale victories.

Even perceived setbacks provide valuable insights for future progress. Clients are never truly starting over—they’re building on past experiences.

Reframe "failure" as an opportunity to learn and grow, fostering resilience and a growth mindset.

Sustainability isn’t achieved through perfect plans but by aligning mindset with actions and focusing on intrinsic motivation.

Strength training fosters intrinsic motivation by creating enjoyment in the process and measurable progress beyond aesthetics.

Further Knowledge: Strength training also provides a tangible sense of accomplishment, reinforcing clients’ commitment to their goals.

Sacrifices and Realistic Expectations (1:03:59-1:07:42):

Achieving goals often requires more effort and sacrifice than initially expected. However, the trade-offs must align with what the client values most.

Insight: Helping clients evaluate their willingness to make sacrifices ensures alignment with their deeper goals and life priorities.

Training Intensity and Focus

Many don’t train with enough intensity to see significant progress. Simplified, structured programs with a focus on effort can yield better results.

prioritize progressive overload in their training and focus on quality over quantity.

#382; if another calorie deficit worked, you’d already have the body you want Mar 04, 2025

.... and youd be keeping it

only improving your physique over time.... right?

You’ve dieted before. Maybe more times than you can count.

You cut calories. You tracked macros. You followed the plan. So why are youstill stuck?

Here’s the truth:another deficit won’t fix what’s actually keeping you from your goals. If it did, you wouldn’t still be frustrated, exhausted, and wondering why nothing is working.

🔎In this episode, we’re breaking down:
✅ Why constantly eating lessbackfires on your metabolism & muscle
✅ How your body fights back when you stay in a deficit too long
✅ Thereal reason you keep losing weight… then gaining it back
✅ Why training for strength isthe key to looking lean & defined
✅ How to stop chasing fat loss & startbuilding the body you want

💡FACT: 95% of diets fail long-term. So maybe it’s time to stopjust dieting—and start creating a physique that actually lasts.

👉Hit play now & DM me (@transformxruby) with your biggest takeaway. Let’s finally break this cycle—together. 🚀

submit your questions herehttps://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_link

#381; Gab fundaro; Breaking the Cycle of Self criticism and doubt to rewrite your narrative; the key to Reclaiming your Confidence Feb 28, 2025

In this episode of 100% Real with Ruby, I sit down with Gab Fundaro to dive deep into one of the most pervasive and misunderstood challenges women face today: body image and self-criticism. We uncover how our relationship with our appearance influences everything from confidence at work to our emotional well-being and even physical health. Together, we explore why external changes, like losing weight or changing your hairstyle, don’t always lead to true happiness or improved self-worth. Instead, we focus on actionable strategies for breaking free from societal pressures, reprogramming internal narratives, and aligning with what truly matters. This episode isn’t just about looking good; it’s about living well and finding empowerment beyond the mirror. Tune in to hear the insights, struggles, and solutions that can help you rewrite your story and reclaim your confidence.

Body image profoundly influences not only physical goals but also relationships, confidence, and emotional well-being.

Self-criticism often leads to rigid rules that are difficult to maintain, exacerbating negative self-perception.

Insight: Breaking the cycle starts with challenging negative self-talk and replacing it with constructive narratives. Recognizing this pattern can prevent self-sabotage.

Changes in appearance, such as weight loss or new hairstyles, may bring temporary satisfaction but don't improve body image at a deeper level.

Takeaway: Shifting focus from appearance to internal qualities fosters a healthier self-concept and enduring confidence.

Attempting to control external appearance often stems from an inability to control life circumstances.

Reflection: Building emotional resilience and focusing on values rather than control can create a sense of security and self-acceptance.

Body judgments are learned behaviors, often rooted in cultural and societal expectations.

Actionable Step: Identify and challenge these ingrained beliefs to reprogram your internal dialogue and foster self-acceptance.

Confidence should stem from values and actions aligned with personal goals, not contingent on appearance.

Encouragement: Define what confidence means to you and create actionable steps to achieve it in various life areas.

Weight bias and societal norms create undue pressure to conform, reinforcing the idea that physical appearance equates to worth.

Challenge: Reflect on the societal pressures you’ve internalized and actively reject unrealistic standards.

Recognizing and sitting with difficult emotions without letting them dictate actions fosters psychological flexibility.

Tip: Practice mindfulness and self-compassion to enhance emotional regulation.

Misalignment between actions and values often results in dissatisfaction and reliance on external validation.

Prompt: What small actions can you take today to align with your core values?

Shifting to a neutral perspective helps counter toxic positivity and fosters sustainable growth.

Exercise: Write down neutral thoughts about your body to practice reframing negative self-talk.

Small, consistent actions build confidence and momentum for larger goals.

Tip: Reflect on and celebrate one small win daily to reinforce positive behaviors.

Unpacking the origins of self-judgment and societal expectations allows for intentional, lasting change.

Thought: What beliefs about your body serve you, and which do not?

Strength extends beyond physical fitness to include emotional and mental resilience.

Suggestion: Identify areas where you feel strong outside of the gym and celebrate them.

Establishing boundaries allows time for self-care and fosters healthier relationships.

Action: Dedicate 10 minutes daily to a self-care activity and communicate this need to loved ones.

#380; The Muscle Growth Playbook (Part 1); what you must get right Feb 25, 2025

You’re training. You’re eating protein. You’re doing all the things… so WHY does your body still look the same?

If you’ve ever thought:💭“I lift weights, but I’m not seeing muscle definition.”💭“Why do my legs feel bigger instead of leaner?”💭“Maybe I need to cut more fat first?”💭“I’m training hard, but I don’t look stronger.”

Then THIS is the episode you’ve been waiting for.

Because the truth is—most people who think they’re building muscle… aren’t.You might be lifting, but are you training hard enough?You might be eating protein, but are you fueling muscle growth?You might beworking, but is your body actually adapting?

👉 In Part 1, we’re breaking downwhy most women feel stuck spinning their wheels instead of seeing real muscle changes.

🔥 The #1 reason you’re NOT building muscle (even if you think you are)🔥 Why fat loss is fast but muscle growth is painfully slow (and how to stay motivated)🔥 The truth about “feeling bulky” (it’s NOT muscle—so what is it?)🔥 Why program-hopping and switching exercises too oftenkills progress🔥 What ACTUALLY makes muscles grow (and why you’re probably holding back)

If you’re serious about sculpting your physique, getting stronger, and finally understanding what itreally takes to build muscle—this episode will change the way you train forever.

🎧 Hit play NOW & DM me your biggest takeaway after listening! @transformxruby

#379; Stu Graham; The missing link to your goals. Self-trust & how to get lasting results that feel good! Feb 21, 2025

Ever feel like slowing down is a luxury you can’t afford? You’re not alone. In this episode, we dig deep into why we resist taking a step back and how it’s sabotaging our goals, relationships, and overall happiness. From the myth of finishing the to-do list to the power of finding joy in the mundane, we’ll explore how rest and alignment with your values can actually fast-track your progress. We’re breaking down the barriers keeping you stuck in overdrive and giving you tools to rebuild trust with yourself, embrace discomfort, and prioritize what really matters. Tune in for relatable truths, actionable steps, and a path to more clarity, peace, and results without running yourself into the ground.

The Shortcut You’ve Been Avoiding: How to Align Rest, Values, and Results

• Trusting Yourself on a Plan

• Trust develops when you set realistic expectations and honor your commitments. Many struggle because they overload themselves, leading to self-doubt. Reflecting on small, consistent wins can help rebuild self-trust.

• The Power of Slowing Down

• Many resist slowing down, fearing it hinders progress. However, rest allows reflection and better alignment with goals. Reframe rest as a productive tool to achieve clarity and reduce burnout.

• Exploring Resistance to Change

• Resistance stems from fear of losing control or regressing. Identify the source of this fear by asking: "What am I afraid will happen if I slow down or change my approach?"

• The Myth of Completing the To-Do List

• The idea that everything must be finished before you can rest is a false narrative. Shifting focus to enjoying the process prevents perpetual dissatisfaction.

• Pleasure as a Gateway

• Finding joy in daily experiences can enhance well-being. Whether it's the crunch of icy grass or a beautiful sunrise, small pleasures can align your actions with your desired emotional state.

• The Role of Values

• Values guide actions but evolve over time. Identifying patterns in your behavior can help clarify your true values, leading to more aligned decisions and fulfillment.

• Perfectionism and Cognitive Dissonance

• Striving for perfection often leads to misalignment with values and burnout. Acknowledge when expectations clash with reality and adjust for sustainable progress.

• Experimentation Over Fear

• Fear of failure or regression hinders experimentation. Trusting yourself to adapt if things go wrong can lead to significant growth and confidence.

• Aligning Actions with Values

• Misalignment between actions and values creates discomfort. Regularly assess whether your choices reflect your values and make adjustments as needed.

• Meeting Yourself Where You Are

• Starting from where you are, not where you think you "should" be, fosters progress. Acknowledge and accept your current state without judgment.

• Judgment from Self and Others

• Everyone experiences judgment, but learning to self-soothe can reduce its impact. Building self-compassion is key to overcoming fear of criticism.

• The Drainers and Energizers in Life

• Identifying what energizes or drains you can help prioritize meaningful activities. Regular reflection on these factors supports better emotional and physical health.

• The Process vs. the Outcome

• Focusing on the process instead of fixating on outcomes helps maintain motivation and prevents disappointment.

• Taking Ownership

• Feeling "stuck" often stems from avoiding discomfort. Embrace small steps toward change, even when it's challenging, to regain a sense of control.

@stu.graham.s25

@transformxruby

PLEASURE PROJECT

#378; Why You’re Not Seeing the Physique Enhancement You Want—Especially in Your Legs Feb 18, 2025

The Truth About Spot Enhancement: Why You’re Stuck & What to Do Instead

If you’ve ever felt frustrated that your legs, glutes, or stomach just won’t look the way you want—no matter how hard you train or how much cardio you do—this episode is for you.

We’re diving into the hard truths about muscle growth, fat loss, and why most women sabotage their progress by chasing the wrong strategies. I’ll break down:
✔️ Why fat loss ≠ muscle definition and why cutting too soon kills your progress
✔️ The real reason your legs feel bulkier when training—and why it’s not fat
✔️ Why your metabolism slows down in a deficit and how to avoid muscle loss
✔️ The right way to structure training for sculpted, strong legs and glutes
✔️ How to stop fearing food and actually fuel your body for physique enhancement

This episode is your reality check—because if you keep repeating the same mistakes, you’ll stay stuck in the cycle of dieting, training hard, and seeing zero changes. It’s time to shift your mindset, train to enhance—not to shrink, and finally get the body you’ve been working for.

Hit play, and let’s get into it.

SOME KEY POINTS TO TAKE AWAY 1. The Truth About Deficits & Muscle Growth

A deficit means you’re not building muscle—you’re just trying to hold onto what you have.

Prioritize adequate protein, proper training, and stress/sleep management when cutting.

💡 Ask yourself: Am I dieting at the right time, or am I just trying to "fix" my physique without enough muscle?

2. Stop Chasing Fat Loss—Build First, Cut Later

Fat loss reveals, but you need muscle first to reveal anything.

Muscle takes years, not months—accept the fuller feeling during growth phases.

💡 Action step: Give yourself 2+ years of proper training before evaluating muscle-building results.

3. The Right Way to Train for Muscle & Definition

Stick to progressive overload, keep key exercises for years, and train muscles through full ROM.

Focus on stimulus over weight increases—quality reps matter more.

💡 Action step: Identify 5 core movements you’ll stick with long-term and progressively improve.

4. Mindset: Treat Training Like a Skill, Not Just a Workout

Stop switching programs—commit to mastering execution and strength.

See this as a multi-year process, not something quick.

💡 Ask yourself: If this were a degree, am I studying enough, or just winging it?

5. Train to Enhance, Not to Shrink

The physique you want comes from building, not dieting.

Fear of feeling "fuller" keeps most women stuck.

💡 Mindset shift: Stop seeing “bigger” as bad—muscle fullness leads to definition, not bulk.

#377; Andrew Coates - Becoming Unstoppable: How to Break Free from Self-Sabotage and Rewrite Your Identity Feb 14, 2025

(How to Become the Person Who Never Gives Up)

In this ep, we explore the parallels between fitness and personal growth, the power of consistency, and how to embrace plateaus as part of the process. Andrew shares insights into overcoming self-sabotage, the compound effect of small habits, and shifting from aesthetics-focused goals to performance-driven empowerment.

This conversation delves into mindset shifts, identity evolution, and the importance of aligning actions with long-term values. Tune in for a no-nonsense, relatable discussion packed with actionable advice to help you find joy in the journey and redefine what progress means for you.

1/ Plateaus

Growth isn’t linear; plateaus are inevitable and require mental resilience to push through. When progress slows, revisit your goals and adjust expectations. Are you letting plateaus demotivate you, or are you seeing them as a chance to refine your methods?

2/unrealistic expectations of rapid progress often lead to self-sabotage. Accepting slower progress reduces frustration. Reframe your mindset by focusing on long-term consistency rather than short-term perfection. What would you achieve if you embraced the process instead of fixating on speed?

3/Small, consistent actions lead to significant changes over time

as described in The Compound Effect and The Slight Edge. Reflect on daily habits. Are they aligned with your long-term goals, or are they compounding toward stagnation?

Coaching Helps Break Cycles. Coaches provide guidance to disrupt negative feedback loops, like self-sabotage or over-restriction, leading to sustainable habits.

: If you’re stuck, consider whether external guidance could help shift your perspective and actions.

/Goals and values evolve with life stages. Holding onto outdated goals can create unnecessary frustration. Periodically reassess your goals. Are they still relevant, or are they rooted in past desires that no longer serve you?

Progress Requires Patience and Consistency

Success in fitness and social media often mirrors each other: it starts slow, feels repetitive, and seems stagnant, but consistency leads to exponential growth.

Many people give up too soon because they don’t see immediate results. Reflect on what small actions you can take today that could snowball into bigger achievements later.

Learning Skills Leads to Faster Progress

Just like mastering the basics of lifting (e.g., squats and deadlifts), mastering foundational skills in any endeavor allows for accelerated growth later. Are you building a strong foundation in your efforts?

/By focusing on strength & health rather than just fat loss, people often achieve their goals as a byproduct. Are you prioritizing the wrong goal? What would happen if you shifted your focus to performance or well-being?

/Social media highlights extremes, making people compare themselves to the "best of the best" rather than the average journey. Diversify your social media feed to include relatable journeys and focus on your progress. Are your comparisons inspiring or discouraging?

/Identity is fluid and shaped by beliefs, language, actions. Fixed mindsets limit potential, while open ones allow growth. What language are you using about yourself? Are your beliefs helping or hindering your progress?

/Emotional eating often stems from deeper issues like body image, which need addressing for long-term success. How do your habits reflect your emotions? What could you take to address the root?

Saying “I’m not the type of person who…” creates mental barriers to growth.

What might you achieve if you embraced flexibility in your identity?

Obsessing over specific outcomes can lead to burnout. Enjoying the process creates sustainable progress. Strength training empowers people by shifting the focus from aesthetics to performance and capability. Keeping an open mind and flexible approach prepares you for changes in priorities or circumstances.

@Andrewcoatesfitness @transformxruby

#376; COMMON TRAINING MISTAKES that may be sabotaging your progress…hard work doesn’t always work! Feb 12, 2025

Ever feel like you're putting in the work but not seeing the results you know you should be? You train hard, you show up, you push through—but your legs still aren’t getting leaner, your strength isn’t climbing, and you’re frustrated as hell.

In this episode, I’m diving deep into the most common training mistakes that are holding you back. From training “hard” vs. training smart, to why your workouts might be sabotaging your muscle growth, this episode is packed with real talk, no-BS solutions, and the mindset shifts you need to actually make progress.

We’re covering:
🔥 Why your workouts feel hard but aren’t actually effective
🔥 The truth about overtraining (and why most people just aren’t recovering)
🔥 Why more volume isn’t the answer (and what to do instead)
🔥 The secret to training your legs effectively—because let’s be honest, they’re the hardest to change
🔥 Why changing workouts all the time is ruining your gains
🔥 And the #1 reason you’re not building muscle as fast as you could

If you’re tired of spinning your wheels and not seeing the body changes you want, this is your wake-up call. Let’s fix it.

🚀 Connect with me: DM me on Instagram [@transformxruby] if you want a full training breakdown or to get real coaching that actually moves the needle.

#375 Jeb Johnston; Stop starting over; this ONE shift could change how you approach your goals forever Feb 07, 2025

Goals Should Align with Core Values, Not Just Outcomes

Goals often fail because they are disconnected from deeper values. It's not enough to chase weight loss or fitness goals; they must resonate with personal values like feeling energized, being a better parent, or living a fuller life. When goals align with values, they provide long-term motivation and direction.

Process Over Outcome for Sustainability

Focusing solely on outcomes like weight loss can lead to burnout and unsustainable habits. Instead, building habits and enjoying the process ensures consistency and long-term success. For example, enjoying workouts and nourishing your body becomes the foundation, not the sacrifice.

The Danger of Optimizing for Outcomes Alone

Over-optimization often leads to self-sabotage. For instance, restrictive dieting to achieve rapid weight loss might cause binge-eating cycles, leaving you worse off than before. The key is balance and sustainability.

Self-Awareness is the True Superpower

Successful individuals prioritize self-awareness. Understanding triggers, emotions, and behaviors enables them to navigate challenges effectively. This introspection is crucial for overcoming setbacks and achieving meaningful progress.

Perfectionism as a Hidden Saboteur

Perfectionism often paralyzes action. Many avoid starting new habits or goals because they fear doing them imperfectly. Embracing imperfection allows growth, experimentation, and eventual mastery.

The Fallacy of Sacrifice Equals Success

The outdated "no pain, no gain" mentality rewards suffering over strategy. True progress comes from smart, intentional actions, not unnecessary hardship. Focus on manageable steps rather than extremes.

Building Habits Gradually Leads to Long-Term Success

Starting with where you are and building incrementally is key. For example, jumping into intense 5K runs without preparation leads to burnout. Similarly, adopting drastic dietary changes without foundational habits is unsustainable.

The Importance of Emotional Awareness in Decision-Making

Emotions influence daily decisions, often unconsciously. Recognizing and managing emotions can prevent self-sabotaging behaviors like overeating or skipping workouts, fostering healthier habits.

Acceptance of Struggles Reduces Suffering

Pain is inevitable, but suffering is optional. Accepting that challenges are part of the journey allows for better problem-solving and resilience rather than getting stuck in cycles of guilt or resistance.

Goals Rooted in External Validation Often Fail

Setting goals based on societal expectations or others' opinions leads to disconnection and dissatisfaction. Reflect on intrinsic motivations to create goals that truly resonate.

Habituation and Motivation in Goal Setting

Over time, novelty wears off, and motivation declines. Having a "North Star" or guiding purpose ensures commitment even when excitement fades, helping to avoid cycles of inconsistency.

Adding Value to Your Life Instead of Taking Away

Instead of focusing on restrictions (e.g., cutting out foods or fun), emphasize adding positive elements like strength, energy, and enjoyable activities. This mindset shift promotes growth and positivity.

Reflecting on Progress to Build Confidence

Acknowledge and celebrate small wins to reinforce progress. Many people skip this step, leading to burnout and loss of motivation.

Embracing Failure as Part of Growth

Failure is a natural part of learning. Instead of avoiding it, use failures as feedback to adjust and improve. This builds resilience and adaptability.

Life is a Marathon, Not a Sprint

Progress isn't about quick fixes but long-term consistency. Viewing each phase of life as a new level rather than starting over fosters a growth mindset.

#374; Want to ENHANCE your physique? Why You’re Stuck in a Diet Cycle (& How to Break Free) Feb 04, 2025

In this episode, Ruby Cherie dives deep into the mindset shifts and practical strategies that help women break free from diet culture, self-sabotage, and generational body image struggles.

Tune in to learn how to align your goals with what truly matters, overcome diet fatigue, and stop chasing quick fixes. It’s time to build the body you love while feeling strong, confident, and unstoppable.

Ruby discusses her own fear of seeing the scale rise and how it hindered her progress. Her coach’s advice to increase carb intake helped her break free from this mindset. Many women face similar struggles, and educating them about glycogen, water retention, and muscle gain as temporary factors can build trust in the process.

1. Building Confidence Through Performance:

Ruby shares a client story of focusing on improving form and movement rather than external measures like the scale. This shift led to noticeable physical changes.

2. The Value of Coaching:

Ruby highlights that while many people "know" what to do, implementing it is another challenge. Having a coach provides accountability, personalized strategies, and emotional support, which are often critical to long-term success.

4. Diet Fatigue and Misaligned Expectations:

Ruby addresses how constant dieting without breaks leads to "diet fatigue," making it harder to achieve goals. She emphasizes the importance of maintenance phases, which many overlook. This reflects the need to educate clients on periodized nutrition and why constant fat loss isn't sustainable.

5. The Allure of Extreme Transformations:

Transformation photos often set unrealistic expectations, neglecting the nuances of those journeys, such as time, effort, and sustainability. Ruby advises against comparing oneself to these images, which often mask unhealthy practices. Instead, she advocates for celebrating incremental, realistic progress.

6. Self-Sabotage as a Symptom, Not a Problem:

Ruby reframes self-sabotage as a symptom of unmet core needs, such as feeling good physically and emotionally. Addressing these foundational needs prevents cycles of self-doubt and impulsive behaviors. Coaches can help clients identify these needs through reflective questioning.

7. Raising the "Floor" of Bad Days:

Ruby suggests that minimizing the impact of "bad days" by improving habits over time leads to sustainable progress. This concept resonates with building resilience and reducing the severity of setbacks. focus on small, manageable changes during challenging times.

8. Understanding Fat Loss is Hard Work:

Ruby emphasizes that fat loss requires effort and is not easy, but it should also be smart work. Aligning effort with effective strategies is key. This underscores the importance of planning and personalizing approaches to align with clients’ unique needs.

9. Muscle as the Key to Body Shape:

Ruby explains that muscle gives the body shape, while fat loss reveals it. Women often overlook this, leading to dissatisfaction even after weight loss. Coaches can reinforce the value of muscle-building phases to achieve the aesthetic many clients desire.

10. Maintenance Over Perfection:

Maintenance is easier than constant dieting, yet many people lack the skills to sustain it. Ruby advocates for teaching maintenance strategies early in the coaching process to help clients feel empowered and confident in their long-term journey.

11. The Misunderstanding of Training and Eating for Goals:

Ruby stresses that most women don't train or eat adequately to achieve their goals, especially when it comes to building muscle or reducing fat. Educating clients on optimal training techniques (e.g., hamstring training) and nutrition is essential for bridging this gap.

12. Evolving Goals and Self-Awareness:

Many people fail to adjust their goals as they evolve, leading to frustration and self-sabotage. Ruby encourages regular reflection to align current efforts with desired outcomes. Coaches can facilitate this by revisiting clients’ goals during check-ins.

#373; Calvin Scheller; Inflammation, Insulin, and Stress: The Hormonal Connection No One Talks About - p1 Jan 31, 2025

In this transformative episode, we dive deep into the science of how hormones like insulin, cortisol, and leptin influence your metabolism, appetite, and ability to lose fat or build muscle. Joined by Calvin Scheller, we unravel the confusion surrounding these key players, cutting through the noise of diet myths and misinformation to give you a clear understanding of what really drives results.

We tackle insulin resistance and its relationship to lifestyle choices like physical activity, diet, and stress, showing how these factors create a ripple effect on your overall health. You’ll learn why inflammation and excess body fat can disrupt your metabolic processes and why demonizing carbohydrates isn’t the answer. Calvin breaks down the role of GLP-1, leptin, and appetite regulation, sharing practical tips on how to work with your body—not against it—to improve satiety and blood sugar control naturally.

This episode also explores the impact of stress and cortisol on your appetite and energy levels, revealing how chronic stress can hijack your progress. We discuss the importance of recovery and the misunderstood balance between training hard and training smart, especially when it comes to building muscle and maintaining hormonal health.

Whether you’re frustrated with stubborn fat loss, curious about how nutrition affects your hormones, or just looking for science-backed strategies to feel better in your body, this episode has something for you. Expect actionable takeaways, a grounded perspective, and practical advice to help you move forward with confidence.

Tune in to understand the interplay between your hormones, lifestyle, and long-term results—and get ready to make sustainable progress that aligns with your goals. This is your guide to ditching the quick fixes and embracing a smarter, more balanced approach to health and fitness.

https://www.instagram.com/calvin_scheller

https://www.instagram.com/transformxruby

#372; Why You’re Not Seeing Definition in Your Legs—And How to Fix It Jan 28, 2025

Struggling to see changes in your legs and glutes despite putting in the work?

This episode dives into the most frustrating questions women face about their lower body: why your legs feel bulky after training, why the scale doesn’t tell the full story, and how to overcome mental and physical barriers that hold you back.

I’ll break down the myths about effective training, spot enhancement, and why “feeling bigger” isn’t a sign of failure. You’ll leave this episode with a deeper understanding of your body, practical steps to transform your training, and the mindset shifts you need to finally see and feel progress. Let’s redefine how you approach building a strong, lean lower body—and your confidence along the way.

Challenges Women Face with Legs and Glutes

Women struggle the most with changing their legs and glutes, often feeling dissatisfied with their shape—whether too "spongy" or "bulky." The issue is compounded by ineffective training methods or lack of a structured plan.

Many women overemphasize dieting without pairing it with effective, progressive strength training tailored to their needs. A program should evolve as the individual progresses to see true changes in body composition.

Effective Training is Key

Training effectively requires the right exercises, volume, and progression. Hard and heavy workouts are not enough if they lack strategic planning.

Prioritize progressive overload, rest periods, and recovery to build muscle and redefine your body.

Spot Training Misconception

While spot reduction (losing fat in specific areas) is a myth, targeted training can enhance certain areas, like hamstrings or glutes, through proper programming.

Pair spot enhancement training with nutrition and recovery for visible results in target areas.

Clients who stay stuck in dieting mindsets miss opportunities for sustainable progress.

Reflection: What would your results look like if you stopped sabotaging yourself and trusted the process?

Strength as the Pathway to Progress

Strength is the foundation of confidence, aesthetics, and health. It’s a process that requires commitment and patience. Focus on strength as the ultimate goal, and everything else will follow.

#371; Luke Leaman 3; Cortisol, cardio & complexities of fat loss; The real reason you're not seeing results Jan 24, 2025

This podcast dives deep into the truth behind fat loss, training, and why so many people struggle to see sustainable results. It debunks popular myths about cardio, cortisol, and quick fixes, explaining that these aren’t the root causes of your struggles—your own mindset and behaviors often are.ngle approach or ‘magic fix’ will solve everything.

- the importance of proper guidance, and the need to focus on the basics: sleep, recovery, protein, and progressive training. For those willing to truly commit and trust the process, the results will come—but only if they stay the course. The Root Cause of Fat Loss Struggles Many believe that hormonal imbalances, gut issues, or cortisol are the primary reasons they can’t lose weight. While these factors can contribute, the podcast underscores that the real obstacle is often self-sabotage. People skip workouts, abandon plans too quickly, and jump from one approach to another without giving anything sufficient time to work. This cycle of impatience and inconsistency leads to frustration and the illusion that they’ve “tried everything.” The Role of Stress and Cortisol Cortisol is frequently vilified in the fitness world, but the conversation repositions it as a misunderstood hormone. Cortisol plays a crucial role in energy regulation, inflammation control, and overall bodily functions. It becomes problematic only when stress is chronic and unmanaged, leading to poor recovery and stalled progress. Fear of food and chronic stress amplify these issues, creating a feedback loop of poor gut health, hormonal disruption, and impaired recovery. The podcast highlights how this cycle often begins in the mind, with self-doubt and fear driving unhealthy patterns. The Science of Fat Loss Fat loss is fundamentally about creating a calorie deficit, but the quality of that deficit matters. Extreme dieting leads to muscle loss, poor body composition, and a slower metabolism. The conversation emphasizes the difference between weight loss and fat loss, with the latter requiring sufficient protein, resistance training, and a moderate deficit that preserves muscle. Trendy approaches like GLP-1 drugs and overly aggressive calorie cuts are critiqued for their long-term consequences, such as muscle wasting and poor overall health. Instead, the podcast advocates for a sustainable approach, gradually increasing calories during non-dieting phases to build muscle, repair metabolism, and improve overall quality of life. Key takeaway: You can’t starve your way to a better physique. Sustainable fat loss requires fueling your body and focusing on building muscle. Training: The Foundation of Progress Resistance training is highlighted as the cornerstone of body composition improvement. Building muscle increases metabolism, improves insulin sensitivity, and provides a strong foundation for achieving a lean, toned look. Cardio must be programmed strategically. High-intensity interval training (HIIT) is often misused or done incorrectly, leading to diminishing returns and unnecessary fatigue. Self-Sabotage and Mindset The podcast repeatedly emphasizes that the biggest obstacle to progress is often the person themselves. Fear of failure, perfectionism, and impatience lead to behaviors that undermine long-term success. Many people approach their goals with an all-or-nothing mindset, expecting rapid results and giving up when progress isn’t immediate. 5 tips Prioritize resistance training to build and maintain muscle. Manage stress to support recovery and avoid burnout. Eat a high-protein diet and balance calories to sustain energy and performance. Incorporate walking and moderate cardio to support fat loss and cardiovascular health. Focus on consistency over perfection, allowing time for the process to work.

#370 Stop wasting time!!! Why dieting harder isn’t the answer to looking leaner - & what is Jan 21, 2025

Leaning Out ≠ Dieting Harder or Eating Less
Leaning out involves building visible muscle, not merely losing weight or cutting calories. Chronic dieting often sabotages long-term progress, leading to hormonal and metabolic issues.
Insight: Reframe the goal from shrinking to building. Women often equate progress with eating less, but true transformation comes from balanced fueling and smart training.

The Frustration of "Clean Eating" and Overtraining
Many train 5-6 days weekly and "eat clean," yet fail to see the desired body composition changes.
Insight: Overtraining with minimal recovery and restrictive diets leads to burnout. Focus on progressive overload and fueling for performance, not deprivation.
Health Costs of Over-Dieting
Over-dieting impacts metabolic and hormonal health, worsening body composition over time, especially as women age.
Insight: Long-term health should guide strategies. Imagine your future self at 50 or 60—would your current habits sustain vitality and strength?
The Misconception of "Fat" vs. "Flat"
Feeling "fat" or "flat" during transformations is common, as glycogen retention and temporary swelling mask progress.
Insight: Understanding these temporary changes helps build resilience. Shifts in how clothes fit or weight fluctuations aren't failures; they're part of the process.
Aging and Metabolism
What works in your 20s won't work in your 30s, 40s, or 50s. Hormonal changes demand smarter, more intentional approaches.
Insight: Train with longevity in mind. Emphasize strength and recovery over calorie-burning to combat age-related muscle loss.
The Power of Lifting Heavy and Pushing Limits
Building muscle requires training hard, lifting heavy, and embracing discomfort. Temporary swelling and scale increases can mislead.
Insight: Shift the focus from the scale to performance metrics. Track strength gains and energy levels instead of obsessing over weight.
Patience as the Key to Success
Unrealistic expectations and impatience sabotage progress. Leaning out takes time, consistency, and trust in the process.
Insight: Set realistic benchmarks. Instead of rushing results, celebrate small wins like improved form, endurance, or lifting heavier weights.
Rebuilding Trust in Yourself
Many struggle to trust themselves to stick to plans or eat enough. This self-doubt stems from years of restrictive dieting and unmet expectations.
Insight: Develop self-compassion and trust. Journaling or mindfulness practices can help identify patterns and rebuild confidence.

Muscle as a Foundation for Longevity
Muscle isn't just for aesthetics—it supports energy, confidence, and long-term health.
Insight: Think of muscle as your retirement plan for health. Build and maintain it through intentional training and nutrition.
Consistency Over Perfection
The biggest obstacle is not staying consistent long enough to see results.
Insight: Stop chasing perfection. Focus on showing up daily, even when progress feels slow.
Mindset Shifts for Sustainable Change
Breaking free from chronic dieting and overtraining requires addressing deeper mindset issues.
Insight: Reflect on why you pursue certain goals. Are they driven by comparison or genuine self-improvement?
Building Muscle Doesn't Mean Getting "Bulky"
It's nearly impossible to build large amounts of muscle accidentally, especially for women.
Insight: Educate clients that muscle adds shape, not size. Women need to lift heavy without fear of becoming “too big.”
The Importance of a Strong Foundation
Building muscle and strength is like laying the foundation for a house; without it, everything crumbles over time.
Insight: Invest in foundational habits. Prioritize strength training, recovery, and fueling before worrying about aesthetics.
Future Self Investment
Consider how your choices today impact your quality of life decades from now.
Insight: Picture yourself at 70. Will your current habits support mobility, strength, and energy, or lead to frailty?

#369; Luke Leaman 2; Why Your Workouts Aren’t Working: How smart programming changes everything Jan 17, 2025

This podcast dives deep into the overlooked power of training as a transformative tool for physique and overall confidence. Training isn’t just about showing up at the gym—it’s about pushing beyond comfort zones, mastering technique, and embracing a performance-driven mindset. #1 Shift in Belief: Building strength leads to a leaner, more defined appearance over time, not an overly bulky one. Strength training is the most effective way to create the “toned” look many people desire. A significant focus is placed on the necessity of proper technique and the patience required to build a solid foundation. Beginners often skip steps, leading to inefficiencies and injuries. The discussion highlights how poor habits can take years to unlearn, stressing the importance of deliberate, consistent practice over flashy, fast results. The hosts also dismantle myths around quick progress, showing how true gains come from repetition, intelligent programming, and embracing plateaus as part of the journey. The conversation transitions into why generic programs, like those in large group fitness settings, often fall short. Individualized coaching, form corrections, and tailored programming create the sustainable, impactful changes many seek but rarely achieve in environments with low supervision. Strength training is a skill. Building proper form and strength takes time and patience. Long-term results come from consistency and mastering the basics. Another common belief is that physical progress is only meaningful if the number on the scale decreases. This often leads to frustration when body composition changes (such as increased muscle and decreased fat) don’t translate to significant weight loss. Strength training may lead to weight stabilization or even slight gains due to muscle mass increases, which can feel counterproductive if your focus is only on the scale. #2 Shift in Belief: Progress is better measured through changes in strength, energy levels, how your clothes fit, and how you feel overall, rather than just the scale. The episode concludes with a critical perspective on diet culture and the pitfalls of chasing quick fixes. The hosts call for patience, alignment between effort and expectations, and a focus on long-term strategies. The takeaway is clear: Strength isn’t just physical—it’s about mindset, persistence, and doing the right things over time. 5 key takeaways: Define Your Training Goals: Focus on performance-based goals like strength gains or improved movement, not just aesthetics. Master the Basics: Dedicate time to learning proper technique in foundational movements like squats, deadlifts, and presses. Seek Personalized Coaching: Invest in a coach or small group setting to get individualized feedback and tailored programming. Be Consistent: Commit to a long-term training plan, avoiding the temptation to constantly switch programs. Adjust Expectations: Align your effort with realistic timelines, embracing progress plateaus as part of the journey. 5 key questions Are you prioritizing performance goals in your training, or are you still focused on the scale? What beliefs about strength training might be holding you back from pushing harder? Have you ever evaluated whether your technique is helping or hindering your progress? How patient are you with your fitness journey? Do you find yourself chasing quick results? Are your workouts structured in a way that aligns with your long-term goals? How often do you take videos of your lifts to assess form and technique? Do you prioritize strength gains, or are you still stuck in the mindset of doing “more” without purpose? How do you define success in your training—by effort, progress, or something else? Are you willing to commit fully to a program, or are you holding back out of fear or impatience? What would change if you shifted your focus from weight loss to getting stronger and more capable?

#368 Why Your Goals Are Failing You—and How to Finally Make Them Stick; NEW RESEARCH BACKED GOAL SETTING beyond the first mile! Jan 14, 2025

Ever feel like you’re doing everything “right” but still can’t seem to achieve your goals? You’re not alone. In this episode of 100% Real with Ruby, we’re tackling one of the biggest myths in self-improvement: that setting goals is enough to guarantee success. Spoiler alert—it’s not. The secret lies in what happens beyond the goal-setting phase.

Ruby breaks down why most goals fail after the initial excitement wears off and life gets messy. Whether it’s fat loss, building muscle, or creating balance in your life, success requires more than a checklist. It demands systems, flexibility, and the ability to adapt when things don’t go as planned.

Using real-life examples, actionable strategies, and a dash of humor, Ruby dives into the science of progress—and how to make it permanent. She’ll teach you how to break free from the all-or-nothing mindset, create habits that stick, and build momentum that doesn’t rely on fleeting motivation.

What You’ll Learn in This Episode:

Why SMART goals sound great but often fail in the real world.
The overlooked importance of invisible progress and how it’s happening even when you don’t see it.
Actionable tools like reverse storytelling, WOOP, and if-then planning to stay on track when life throws you off.
How to replace perfectionism with consistent, meaningful action.
The power of anti-goals: defining what you don’t want to help clarify what you truly value.

Ruby doesn’t just stop at “how” to achieve your goals; she goes deeper, showing you how to align your habits with your identity and values. It’s not about hitting a number on the scale or crossing something off a list—it’s about becoming the person who makes lasting progress, no matter what.

Who Should Listen?

Anyone frustrated by repeated cycles of starting and stopping.
Women who want a no-BS guide to achieving goals without burning out.
People ready to move past the hype and build real, sustainable progress in every area of life.
YOU. you <3

This isn’t your typical goal-setting advice. It’s a masterclass in resilience, adaptability, and transformation tailored to your unique life. If you’re tired of setting goals that don’t stick, tune in now to learn how to finally make progress that lasts.

#367 Luke Leaman p1 - The Missing links to your Long-Term Body Transformation: Rethinking what you know Jan 10, 2025

The Disconnect Between Effort and Results

Many people work harder than ever—logging gym hours, tracking calories, and sticking to meal plans—but still don’t see the results they expect. The podcast identifies key reasons for this disconnect:

Training Stimulus vs. Nutrition Support:

Training creates the stimulus for muscle growth through mechanical tension, metabolic stress, and (to a lesser degree) muscle damage.

However, training alone doesn’t build muscle. The process depends on adequate nutrition, particularly sufficient protein and energy intake, to rebuild and repair.

Luke explains that people often misunderstand the balance between these elements, focusing either too much on trai

Luke emphasizes that this balance is individual and evolves over time. What’s “just right” today may need adjusting in future training phases.

Diet Fatigue and the Trap of Chronic Deficits:

Many people unknowingly exist in a perpetual calorie deficit, which leads to:

Muscle loss: The body breaks down lean tissue to adapt to low energy intake.

Increased fat storage: Chronic stress on the body prompts it to hold onto fat as a survival mechanism.

Ruby highlights how women, in particular, are prone to this cycle, fearing weight gain and over-prioritizing scale weight as a success metric.

Challenging Misconceptions About Progress

The podcast addresses common misconceptions about progress markers, such as the scale or clothing fit, and explains why they often mislead people:

Clothing and the Scale:

Changes in clothing fit can result from temporary factors like inflammation, glycogen storage, or water retention, not just fat gain.

Similarly, scale fluctuations often reflect changes in water weight, digestion, or sodium intake rather than actual body composition shifts.

Building Muscle Takes Time:

Unlike fat loss, which can happen relatively quickly, muscle building is a slow process.

Women, especially, need to embrace periods of eating more to support muscle growth. This often involves accepting temporary increases in weight or clothing tightness as part of the process.

Performance as a Better Metric:

Shifting focus to performance-based goals—such as strength gains, endurance improvements, or better recovery—provides a more sustainable and motivating framework.

This approach helps clients move away from destructive dieting cycles and fosters a healthier relationship with their bodies.

The Long-Term Perspective

Ruby and Luke emphasize that sustainable transformations require viewing fitness as a long-term investment rather than a quick fix. They compare it to compounding interest in financial investments: the rewards come from consistent effort over time.

Avoiding Extremes:

Extreme diets or workouts may yield short-term results but often lead to burnout or regression.

Instead, building habits that can be sustained for years—like eating adequate protein, training regularly, and managing stress—creates a foundation for lasting success.

Navigating Individual Differences:

Everyone’s journey is unique. Factors like genetics, lifestyle, and prior dieting history influence progress.

Coaches must tailor strategies to each client’s needs, helping them find the right starting point and guiding them through incremental improvements.

Deeper Psychological Insights

The Fear of Eating More:

Many women fear that increasing calorie intake will lead to uncontrollable weight gain.

Luke explains how gradual increases (e.g., 125 calories per week) allow the body to adjust without significant fat gain.

Reframing Progress:

Ruby emphasizes the importance of celebrating small wins, such as lifting heavier weights or improving recovery times, instead of fixating on scale weight.

The Value of Coaching:

Coaches help clients step out of their comfort zones, trust the process, and stay consistent. Ruby credits Luke’s guidance for helping her achieve her goals and break free from destructive dieting patterns.

#366- Why ‘Eating to Hunger’ Is a Trap -How Your Brain Tricks You Into Overeating and What to Do Instead Jan 07, 2025

Appetite Is More Than Hunger—Here’s What’s Really Driving Your Cravings

Your appetite isn’t just about willpower. It’s shaped by hormones, environment, emotions, and even social pressure. In this episode, we break down why you crave cookies even when you’re full and how to regain control without fighting your body.

What You’ll Learn:

Hunger vs. Appetite: The difference between your body’s fuel needs and your brain’s cravings.

The Science of Hormones: How ghrelin, leptin, and GLP-1 impact hunger and fullness—and how ultra-processed foods disrupt these signals.

Environmental Triggers: How smells, social pressure, and food marketing trick your brain into overeating.

Practical Tools: Tips like prioritizing protein, eating mindfully, and resetting your food environment to support healthier habits.

Stop letting cravings control you—start making smarter choices with these science-backed strategies. Like, share, and subscribe to transform your relationship with food!

#AppetiteControl, #FoodCravings, #HungerVsAppetite, #UnderstandingCravings, #FoodPsychology, #MindfulEating, #HungerHormones, #CravingManagement, #BalancedEating, #NutritionTips

appetite control tips, understanding appetite, hunger vs appetite, food cravings science, hormones and appetite, mindful eating strategies, hunger hormones, leptin and ghrelin explained, psychology of eating, environment and food choices, food cravings management, overcoming emotional eating, balanced meals for appetite, intuitive eating myths, social influences on eating, healthy eating habits, controlling food cravings, appetite and dopamine, appetite triggers, mindful eating tips, ultra-processed foods cravings, appetite brain signals, science of hunger, why we crave food, appetite hacks, managing food triggers, stress eating solutions, healthy meal planning, food environment setup, sleep and appetite, appetite and nutrition, food satisfaction strategies, emotional eating help, cravings explained, hunger and circadian rhythms.

#365; What Nobody Told You About Building a Body You’re Proud Of Jan 02, 2025

Join Ruby,

a no-BS coach who’s helped countless people ditch the all-or-nothing mindset and achieve sustainable results. Each episode dives into the raw, unfiltered truth about fat loss, fitness, and why traditional approaches keep failing you. From practical strategies to real talk about what it takes to thrive, we’re here to shift your focus from "fixing yourself" to becoming the strongest, most confident version of YOU.

Expect relatable stories, game-changing insights, and plenty of “aha” moments as we cut through the noise and give you tools that actually work. Ready to stop dieting and start thriving? Let’s hit reset—together.

Join James And I...

we’re getting brutally honest about the endless dieting cycle that’s holding you back. You’ve been told to push harder, work more, and stick to the plan no matter what—but let’s be real: how’s that working for you?

We’re diving into why diets fail you—not the other way around—and exposing the real reason you feel stuck, exhausted, and frustrated. It’s not a lack of willpower. It’s diet fatigue: the mental and physical burnout that comes from grinding away without seeing results.

You’ll learn:

Why fat loss isn’t a lifestyle—it’s a phase.
The importance of resets, maintenance, and muscle-building.
How to stop spinning your wheels and start moving forward with confidence.

This isn’t about quick fixes or hustle culture—it’s about building a body you love without losing your sanity. Ready to stop dieting and start thriving? Let’s talk about the golden keys to a golden physique.

Tune in now for the real talk you NEED to hear.

#364. Jordan Syatt P1. on the mindset & process of long term results hard truths self belief fear of failing self sabotage Dec 26, 2024

for episode #270 with Jordan Syatt

https://open.spotify.com/episode/3Cmuh7C0dyasTjpJoa9aQq

#363; Mike Howard Habits of the lean VS a dieters mindset can make all the difference in your success Dec 19, 2024

Podcast Description:

🎙️ Episode Title: Habits of the Lean vs. Dieter’s Mindset: Building Lasting Success with Mike Howard

In this episode of 100% Real with Ruby, we’re joined by Mike Howard to uncover the fundamental differences between living a lean lifestyle and the traditional dieting mindset. Together, we explore the habits, mindset shifts, and strategies that lead to sustainable health and long-term success.

💡 What you’ll learn in this episode:

The key differences between dieting and sustainable lean habits.
Why non-scale victories are just as important as weight loss.
How identity and your “deeper why” play a role in lasting change.
The importance of patience, practice, and persistence.
How to navigate the holiday season with balance and joy.
Why environment and small, consistent habits matter.
How to embrace self-compassion while staying on track.

Mike also shares powerful insights into overcoming setbacks, building resilience, and shifting your mindset to focus on progress over perfection. Whether you’re starting your health journey or looking to break free from the chronic dieting cycle, this episode is packed with actionable takeaways to help you succeed.

Tune in now to learn how to create a lifestyle that feels good, looks good, and lasts for the long term!

🔗 Follow Mike Howard & Ruby:
Instagram: @leanminded

@transformxruby

#362 CHELSEA CROSS; holding onto this thing is keeping you from getting lean; 5 things to accept in your journey Dec 13, 2024

Once you stop focusing on being smaller, you realise “hey my body can do crazy ass shit”

Too comfortable in a dieting mindset….. But its not even

Its just fear

And people get impatient with deficits so its like boom bust nothing to see… and then you use past struggles as your thing to relate to for what will happen

Playing it safe… hoping to have something amazing to see at the end of a deficit… or even at the end of the “build” but they never ate enough

Okay so maybe discussion can be around clients who want to get leaner who are already lean

What is best for them to improve their physique

Fears they have and how they roadblock themselves

Mindsets that keep people form the lean results they want

The more we try to diet and lose fat, the worse our body composition will be…

Fatigue

Unsustainable

Falling off track

Not being in aplace to build

Not being in a palce to lose fat

We all will face menopause

Then what

If you arent building muscle… are you doing enough to maintain it or are you sabotaging that too

Why maintenance is where most people should be and sometimes pushing into a surplus, especially if don't have alot of body fat (which many of us may feel we do… bc we don't see ourselves as we are

REALISTIC TIMING

How 6 months isnt enough to build appreciable muscle

If youre maintenancing it there, then double the time… aka think 1-3 years going between maintenance and slight surplus & 3-6 years if in maintenance doing it… but you wont have to worry about having a heap of fat to fat lsos away

Person dependent get a coach

The biggest set back in getting lean; is patience with results

Where to shift focus to so you get to a place of just checking the boxes bc it does get repetitiverepetiticec and you feel you have nothing to report to your cocaoch about

Seems never ending so you may not give your all- not seeing the true potential of a dieting phase and just always feels hard

Not optimal place to build muscle

Which is the best part

Value of coaching here

Value of filming lifts

If you arent seeing results and you think yorue eatin genough, think again

Touching on the fear that eating out of a deficit for a sustained period of time is a place of discomfort for most women, but a great growth phase. Maintenance can be a great phase to see physique changes while keeping body fat stable

Flexes long term gratification vs spontaneous decisions from emotion

** fear around being that person

Losing things they like now

Oh but then i can never eat X

What if my relationships change

What the fuck i have to keep this level of hard….

I feel theres too much to do and

Stressful day ** want to control something

Stress and relationship with food/body

Beliefs and breaking them

#361; Frustration to Food Freedom: The Truth About Tracking, Flexible Dieting, and Building Sustainable Habits Dec 10, 2024

Are you tired of feeling overwhelmed by food tracking and diet culture? Do you find yourself stuck in a cycle of restriction, perfectionism, or frustration when it comes to achieving your health goals? In this episode, we’ll explore why tracking feels so hard—and how to make it work for you.

From understanding the emotional weight behind tracking to reframing it as a tool for empowerment, this conversation is packed with actionable insights to help you take control of your nutrition. We’ll dive into:

Why tracking feels stressful and how to shift your mindset.
The science behind flexible dieting and how it works to fuel your goals.
Common blind spots in nutrition and why even seasoned dieters need guidance.
How to simplify tracking and build sustainable habits that align with your lifestyle.

Whether you’re a seasoned tracker or new to the concept, you’ll gain a fresh perspective on how to achieve your best results without obsessing over every detail.

Key Takeaways Include:

The role of a coach in accelerating your progress and saving you years of trial and error.
The stages of nutrition awareness—from mindless eating to food freedom.
Tips to optimize your food choices for energy, mood, and performance.

Join us as we break down the puzzle of nutrition and show you how to zoom out for perspective and zoom in for action. By the end of this episode, you’ll feel empowered to take control of your nutrition journey—on your terms.

: Nutrition awareness, flexible dieting, food tracking, meal planning, health mindset, sustainable habits, weight loss, food freedom.

#360; The thing you need to know about Fat loss, fitness & health - Strong Jon guest appearance Dec 06, 2024

In today’s episode of the Strong Jon Fitness Podcast, I chat with Ruby Cherie , an online coach, discusses her approach to helping women achieve lasting fitness results. She emphasizes the importance of performance, identity shifts, and the role of coaching in transforming lives.

Ruby shares insights on overcoming self-sabotage, building confidence, and the necessity of patience in the fitness journey. The discussion highlights the significance of setting realistic expectations and enjoying the process of personal development.

Takeaways

Focus on performance rather than just outcomes.

Consider yourself an athlete in all aspects of life.

Coaching is essential for personal transformation.

Building confidence comes from consistency and commitment.

Self-sabotage often stems from fear of change.

Patience is key in the fitness journey.

Set realistic expectations to avoid disappointment.

Chapters

00:00 Introduction to Ruby Sheree and Her Coaching Philosophy

05:35 The Importance of Performance in Fitness and Life

12:49 Identity Shifts: From Gym-Goer to Athlete

19:04 Overcoming Fear and Self-Sabotage in Weight Loss

26:09 Building Confidence Through Consistency and Commitment

33:34 The Role of Coaching in Transformational Journeys

39:51 The Long Game: Patience in Fitness and Life

46:30 Setting Realistic Expectations and Enjoying the Journey

Connect with Ruby: https://www.instagram.com/transformxruby/

Podcast: https://podcasts.apple.com/ca/podcast/100-real-with-ruby-no-bs-health-fitness-mindset/id1571464398

#359; Navigate the holidays like a PRO this season without stress, guilt or losing control! Just JOY Dec 03, 2024

Navigating the holidays can feel like a balancing act, but it doesn’t have to! In this episode. Here’s how to enjoy the holidays guilt-free while staying true to your goals.

- practical strategies to savour your favorite foods, avoid overindulgence, and wake up feeling proud of your choices

- mindset shifts like the Traffic Light System and actionable tips for handling food pushers

It’s not about sacrifice—it’s about balance and building confidence. Tune in and transform your approach to holiday eating. Don’t forget to like, share, and subscribe for more empowering episodes!

Let’s start with the big question: Why does food feel so hard to control in the first place?

Here’s the core issue: most of us are stuck in a toxic cycle. We restrict, we crave, we binge, and then we start over. And it’s not because you’re weak or lack discipline—it’s because restriction creates the very cravings you’re fighting.

Think about it. The more you tell yourself, “I can’t have this,” the more power that food holds over you.

How many times have you gone to a party or a dinner, determined to ‘be good,’ only to leave feeling stuffed and miserable because you gave up halfway through? It’s not your fault. Most plans don’t teach you how to enjoy food AND stay on track.

Does this sound familiar? Like you’re either 100% on or completely off track? You’re either chasing fat loss with everything you’ve got, or you’ve just said, “Screw it,” and let the holidays take over.

One of my clients, Sarah, came to me with this exact struggle. Every holiday season, she felt like she’d blow her progress. She’d promise herself, “This year will be different,” only to end up frustrated and stuck in the same cycle.

But here’s the thing: Sarah’s problem wasn’t that she couldn’t stick to her plan. The real issue was how she viewed her goals and progress. She was trapped in the ‘on a diet or off a diet’ mindset. No balance, no in-between.

And let’s be real—this isn’t just about food. That all-or-nothing mindset shows up in other areas too: your workouts, your habits, even how you see yourself.

_________

holiday eating tips, guilt-free holidays, enjoying the holidays, holiday food balance, mindful holiday eating, stay on track holidays, food freedom during holidays, confident eating, healthy holiday habits, balanced holiday meals, holiday nutrition strategies, savoring holiday food, no guilt holiday eating, stress-free holiday food, food choices holidays, food mindset holidays, eating tips Christmas, food tips Thanksgiving, avoiding holiday bingeing, food confidence, holiday wellness, guilt-free Christmas meals, mindful Thanksgiving eating, how to enjoy holidays, food freedom strategies, balanced diet holidays, overcoming holiday overeating, healthy holiday guide, tips for holiday dinners, managing holiday meals, enjoying Christmas guilt-free, celebrating without overeating, guilt-free Thanksgiving meals, enjoying family dinners.

#358 - Kasey Jo breaking bad habits, self sabotage & how to overcome any obstacle Nov 29, 2024

what are the consequences if someone just kind of thinks, oh, I can just skip over that mindset stuff and just ill just follow this, you know, workout plan and diet.

I know what to do but not doing it

Its easy to think “ theres no tangible benefit. Theres no way to measure this etcetc”

Body image

Tangible outcomes

Why - if you don't feel like youre going to change

You don't see

Always having a diet mentality

This is how i am so i need to prove it, i cant take the time to focus on other things

How can i see this differently

How can i tell a different story

Whats another way of viewing this

Old coaches

Pen paluskis podcast

Time pressure

Process focused

Track that thought

Motivation

When KNOWING WHAT TO DO isnt enough

Having a plan isnt enough

Why is it detrimental to wait until you achieve X or you get your shit together with food before you start working on mindset?

When you improve your mindset, you’ll notice things like:

Less all-or-nothing thinking, fewer instances of self sabotage, stronger self control, more resilience...

Which obviously makes things like getting to the gym and hitting your macros much easier.

And when you’re consistent with health behaviors...

That ^ will improve your mindset (think: more belief in yourself and your abilities)

Emotional regulation; noticing it… the STOPP method, the ACBDE method

For those that are busy AF and aways trying to check boxes, how can we promote slowing down and seeing awareness and related habits as huge progress?

Cognitive dissonance

Lockdowns

More social media

More impatient

More comparisons online

More ai and artificial BS

Questioning body image fears

When all you do is focus on your body,,,, and in a negative way… picking negatives… waht do you think is going to come of it.

Visualise how i want to show up - use this as showing up as your futjure self not as yourself now

FIND KASEY AT

her podcast; Not Another Mindset Podcast

https://www.instagram.com/coachkaseyjo/

#357- End the frustration and get results that last; why you need a new strategy after 35yo Nov 26, 2024

#perimenopause

In this episode of 100% Real with Ruby, we dive deep into why those once-effective diets and workout routines just aren’t cutting it anymore. Ruby walks through the physiological changes that happen as we age, how stress impacts us differently, and why it’s not you—it’s your approach that needs a reboot. From understanding metabolism to building a lifestyle of resilience, Ruby provides practical steps and a fresh perspective for women navigating the frustrations of evolving bodies and goals.

Timestamps & Subtopics:

(00:00) Introduction: Setting the stage—why the “old ways” of dieting aren’t delivering the same results.

(01:12) Why “Eat Less, Work Harder” is Outdated: The trap of calorie deficits and high-intensity training.

(02:21) Changing Bodies, Changing Needs: How metabolism and hormonal changes affect weight and energy.

(04:04) Metabolism Myths Busted: Ruby explains the truth about metabolism and the importance of muscle mass.

(05:20) Caloric Deficit Reality Check: Why drastic cuts harm more than help.

(07:56) The Dangers of “All-or-Nothing” Thinking: Shifting from restrictive habits to a sustainable balance.

(09:34) Why Your Body Holds Onto Calories: How scarcity mentality affects calorie processing.

(12:41) Daily Movement’s Hidden Impact: NEAT (Non-Exercise Activity Thermogenesis) and its role in overall calorie burn.

(13:48) Juggling Life, Hormones, and Fitness Goals: Managing additional stresses and the hormonal challenges for women.

(18:42) Training to Build, Not Burn: The real purpose of training—building muscle for lasting transformation.

(19:46) Recovery Isn’t Optional: The power of rest and recovery for sustainable results.

(21:25) Alcohol and Fitness: Understanding the effects of alcohol on your body and metabolism.

(23:20) Resisting the Allure of “Quick Fixes”: The mindset shift needed for long-term progress.

(24:29) Self-Talk and Mental Resilience: How to focus on positive, productive energy in your fitness journey.

(26:54) Actionable Steps: Key steps for sustainable success: focus on protein, progressive overload, recovery, and mindset.

Key Takeaways:

Outdated Diet Myths: The old “eat less, do more” model doesn’t work as we age. Metabolism and muscle preservation are crucial for sustainable progress.

Mindset Shift: Moving from a “dieting” mentality to a performance-based approach can lead to better health and body composition.

Sustainable Steps: Simple but effective actions—such as increasing NEAT, hitting protein goals, and prioritizing rest—are game-changers.

Importance of Recovery: Building resilience and allowing your body to recover is as vital as any workout.

#356; The raw & real; navigating life + health setbacks & perimenopause. Leaving yoyo dieting and chronic dieting behind to become the best version of herself; My client Sharon Nov 22, 2024

Sharons Journey over the years has been AMAZING and one to talk of... through a host of health issues, perimenopause and navigating this thing called LIFE...

you dont exist in isolation all to do with food and training

theres so much more to this !

STOP JUDGING YOURSELF for where you are right now, past failures, whatever it is.

sharonrichardsspiritualmedium@gmail.com

sharonrichardsspiritualmedium

sharonrichardsspiritualmedium.com

#355 why is building a leaner physique so much harder vs weight loss? The Truth About Body Transformation Nov 19, 2024

submit questions or topics here

Muscle mass isn’t just about aesthetics—it’s crucial for maintaining strength, energy, and a higher metabolism. But if you’re over 35 and haven’t spent at least a year focused on building muscle, there’s a reality check here: you’re likely losing up to 1% of muscle per year since the age of 30. That’s muscle loss due to aging, and if left unchecked, it can lead to weaker bones, a slower metabolism, and less functional strength.

Building muscle after 35 takes intention, planning, and dedication, but the benefits are life-changing. It can make daily activities easier, boost metabolism, and help you stay fit and healthy in the long run.

Eat the right amount to support muscle growth while staying lean.
Prioritize protein intake consistently every day to fuel muscle maintenance.
Incorporate strength training with progressive overload to push your muscles and encourage growth over time.
Work with a coach; time machine to your best results - surpass what you think possible
you need that outside guidance for your training to maximize your results - technique and form can make a world of difference in achieving your muscle-building goals.

Building muscle isn’t just a physical shift; it’s a psychological one. Many people find it tough because the visible progress is slower and less noticeable than with weight loss. Add in factors like social expectations, the pressure to be “bikini-ready” by summer, or even fluctuations from things like PMS, and it can feel like a constant struggle to stay the course.

Here’s what you need to know to stay motivated:

Accept that progress will be slower and less visible. It’s okay if you’re not seeing big changes every week. This is normal for muscle building.
Remember the big picture. Building muscle is about creating a strong, resilient body—not a temporary look.
Commit to your goals, even when they feel counter to social norms. Ignore quick-fix trends and embrace the longer-term benefits of true muscle growth.

. Building muscle is challenging not just because of the physical work but because of the mental patience it requires. You have to be okay with not seeing much progress, or at least not seeing it as fast as you might want. That’s hard. You might feel uncomfortable in your clothes for a while, you might feel bloated, especially around your PMS if you’re a woman, or just a little out of place in your own body sometimes. And those feelings are tough – they can mess with your motivation.

But that’s what it takes if you want to build a solid, muscular foundation. And yeah, it’s probably harder to stick with because it’s not what’s promoted out there.

people give up on building muscle because they’re not mentally prepared for the slower progress. But if you stick with it, if you push through the slow stages and keep doing the work, I promise, it’s worth it. You’re building something sustainable and strong – not just a quick fix.

#354/ When you make this ONE change, you’ll stop struggling to see [permanent] results. Nikias Nov 15, 2024

Nikias; fuelling your body to train hard and build the muscle and strength you want. Importance of fuelling well for gains and prioritising performance for the physique you want

* hard training isnt alwayss for growth

- effective sets

- progressive stimulus, debunk it and mistakes

- EMG

** honest effort

** 8 second reps

1) short-term - peri-workout nutrition

2) long-term - the importance of being at least around maintenance caloires, if not in a surplus, in order to fuel training adaptations

Talk about me doing all the right training and training hard but then not having enough fuel there

It worked until it didn’t

The worst fate is grinding so hard but not eating enough to see the changes youre hoping for

3) pros and cons and differences between maintenance and a surplus. Thoughts?

- different sensations so things feel tight

Training is the trigger

Nutrition is permissive

* moderate surplus

The ONE thing that holds people back from seeing results

@nikias_fittotransform

#353 Losing weight too slow? "What am i doing wrong !?" could THIS be holding you back.....? Nov 10, 2024

the one mindset shift that will help you stay the journey for your best results

note.... its not only the scale weight that can set you off, its not only seeing yourself in progress photos either. its the constant body checks, mirrors, how your clothes feel. yes even that...

#352; You need THIS if you want to make the most progress & see the most change.... IRIS Deadlifts Nov 08, 2024

@irisdeadlifts

@transformxruby

Why time outside of a deficit is so important even if you have fat to lose.. Theres things that need to be addressed so that fat loss can be short, sharp and effective

LEARN FROM THE LESSONS - you need self awareness

When you do hard things and over come them… if its in line with the life you want to live, who you want to be, - you feel so good for it

The moment you decide to diet, fatigue can start peaking because now your mind is on “less calories” blah bloah blah FAT LOSS IS HARD when you do it right - maintenance is easy

Thats how it should be only its not

Everything in life requires effort. 😜 If anyone sells anything as “effortless,” rest assured they’re full of shit.

By nature, life in maintenance is more flexible and has more freedom than a calorie deficit. But it’s not mindless or effortless.

Too many think that “after the diet,” they can just go back to “normal” and expect to maintain their progress.

Tracking

As adults we hate being bad at things

LEAN IN to maintenance

Talk about ali….

Track to learn about how you feel with food and whats in food

Body positivity & self compassion …..

Timelines make it hard to allow yourself to get there

Also summer comes around every year and we all think hat we need to shred for it and fuck ourselves over

Youre going to mess up - relapse

HOT TAKES https://www.instagram.com/p/DAQZpZaRi5l/?img_index=1

BEING OKAY WITH NOT MUCH CHANGING

+ COGNITIVE BIASES/DISTORTIONS

Body image & neutrality even when you want to change your body

Self talk

We all have that one thing we hate but we feel great after

You don't get comfy with something new by avoiding it

Stress management

“We are a luxury” we actually arent…. We are a first line intervention

Pausing is a super power

#351. minisode; Cardio Myths Busted: What Really Keeps You Lean Nov 03, 2024

Why People Believe It: The calorie-burning nature of cardio creates the impression that more cardio equals more fat loss. The immediate sweat and heart rate spike make it feel like the fastest way to slim down.

Why It Seems True: Cardio does burn calories and can contribute to fat loss, but it doesn’t address the bigger picture of body recomposition.

#350; Jace Lopez; Training & Nutrition for your best results. where does running for lean legs fit in? Nov 01, 2024

https://www.instagram.com/jace_lopez_/

@transformxruby SO much in this episode SO SO much

breathing - bracing

with progress and not much changing

This doesn’t happen linearly

Changing programs or things not working because the weight stopped going up

** this is why having lower rep hard training helps because you recruit them more

Nutrition & lifestyle factor into this fatigue too

And this is why things feel hard but aren’t effective for results

• Higher reps talking about that part jace said

• We do need more time under tension too so theres places for this. 10-

Guys see more change

Booty bands

There are no pushing muscles. Muscles pull – it helps to imagine this for muscle centric movement

• Focusing on core and bracing

• Breathing is underrated

• Its hard to get the best out of exercises if you aren’t optimizing for this

I want to talk about nutrition for results now. We did training for results

** speaking of the running

#349; How to get consistent & permanent progress. The growing pains of change Oct 27, 2024

WE ALL CRAVE A GOOD AFTER PHOTO...
Social media is far from reality
And it should NOT be what you strive for..
Most of you have the most warped idea of what IS realistic, sustainable & PERCEPTION OF TIME.
Motivation doesn't last. The newbie effect doesn't last
It'll be easier for a few weeks or a couple months
Maybe see some results...
Then what? Life happens
Or you open the flood gates with icecream, wine, crisps, snacking....
Time passes and now you REGAIN FAT😰
Mostly around your midsection😰
If youre an on and off dieter, you're PRIMED to hoard fatcells
🥵 hormones & metabolism are tanked
2 ways to look at progress
1. Time to create the best garden...
Your best friend visits 2 months later
Youve hyped up the garden, All the effort into planting the best crop, finding and buying the best soil, etcetc...
But nothing... some weeds, some flowers that once existed bc you did put in some effort...
But the gardening was slack.
Wanting a garden to transform wont happen without consistent gardening. Which doesnt mean perfect, if you skip a day, garden is fine
....
2. You finally hire a finance advisor
Cool, you have someone to help your $$ issues now
A few months later you realise youre still in the same debt.. maybe more
Just because you set intentions for the end goal
and hire help, doesnt mean things fall into place.
Are you making the tradeoffs...
The daily lattes, weekend eats out, uber eats, random unnecessary spends?
Do you even check the price tag? (Calories)
Or if its a speed buy it doesnt count, its only a few dollars
It racks up
Like your snacks, licks, tastes, sips, bits and bobs
Especially as a female... even more if you have a desk job
There is so much more to progress than the scales, photos etc
Only focusing there will have you give up. What's the point...
Invest for at least a year into building your best self. To set yourself up for life
....
Instead of asking ‘how quickly can I see results?"
Ask yourself
“how can I keep them & make PERMANENT progress?”
What’s the point in getting any results
losing any weight
if you cant maintain the progress you make?🚨
there's ZERO point obsessing or stressing over your timeline
& how fast you see change
if you don’t know how to even maintain it 👀
or even learn how to enjoy making it part of your lifestyle
AIM FOR CONSISTENCY✅
Steady the ship first... then sail...✅ with PATIENCE ✅
😬If you don't have something beyond a scale
or after photo
😬If you arent making the PROCESS your focus
w/ ACTION BASED GOALS
😬if you don't become the person who can maintain
& live it...Believing you can... & enjoying life too...
❓the after photo wont matter bc it wont last.
Need some help with this?
💓I'm right here :) let's goooo!!!

348 - Lean & strong eating. Build self trust- skills, emotional eating, self sabotage - Josh Hillis Oct 25, 2024

Pause 10 seconds

Pause 10 minutes

Put skills into that gap

How can seeking perfectionism and beating up on ourself derail this proces

Perfectionism vs excellence

Emotional eating

- mindful eating and how to promote it in a world of busyness & distractions to be better at regulating intake

- " If you’re like most folks, this cycle continues for months, years, sometimes even decades. The pattern looks

something like this:

- What are values & why are they important

Mine:

- the truth behind willpower

Resolve to change → try to overhaul your life → follow a program or change your behavior for a short time → slip back into your old habits and behaviors → feel like a failure → give yourself further “proof” you can’t do it → rinse and repeat.

When this happens, we often get down on ourselves for being “weak,” not having enough “willpower,” or not “wanting it badly enough.”"

- can we be unaware that our actions or ambitions arent aligned with them?

how can we bridge this?

- you cant shame yourself into change; talk about this. and how getting your "goal body" and to this HAPPY CONFIDENT zones needs to come from self care

- PERFECTIONISM VERSUS SELF-COMPASSION

- skills to not snack when stressed, bored, tired, emotional, overwhelmed - HABIT

- it doesn't mean eating whatever you want, you have to also know when to say no.

- if then___

- "Also, comfort food. When carbs or sweets or whatever truly does comfort in times of stress, what can replace that habit?"

- how to use these skills at restaurants & eating away from "comfort" environments or safe environments

especially when you have a history of restriction, how to not see it as a free for all or a reason to indulge in the most tasty looking meal for fear of missing out or "not wanting to be left out" whatever

347 Do you understand your metabolism? NUTRITION for fat loss, health & building muscle Debunking myths and facts w/ Aidan Muir Oct 18, 2024

NEAT vs STEPS

carbs

Metabolic flexibility & insulin sensitivity

Someone whos obese

PCOS nutrition
MENOPAUSE nutrition & myths
Collagen; what it DOES what it DOESNT

1/ what do you feel most people struggle with when it comes to nutrition for health

Black and white thinking
Catasrophizing
Bad training session → behaviours it leads to

2/ same but for performance

People don't know how good it feels to feel good

Training plan

3/ what are the most common questions you get asked (i got collagen as 1 of the 3 things i have up already)

4/ what do you wish more people understood/cared about/prioritzed more

5/ what are the most common myths that irk you

6/ what are you MOST passionate about in your job/the nutrition space

@transformxruby

@aidan_the_dietitian

Ideal Nutrition

#346; NUTRITION THAT WORKS for real humans living REAL LIVES; get lean and healthy the smart way! Brooke Rosenfeld Oct 11, 2024

- Eating out

- Protein

- Fibre

- Making food easy

- People pleasing

- Calorie tracking

- Hunger

This is the thing though. This IS having aesthetic goals!! I have them. But theres no point having them without focusing on the habits – the aestethic goals are the outcome bc most people have to get to the first step and 2nd step

- Reality of matinance food

Eating out and adjustments

Excuses

Know what you are going to stick to…

#345; Josh Smith -how to master your habits & life, beat your barriers to change & struggles with nutrition and eating Oct 04, 2024

GOALS - goal hierarchy

Maybe good & bad goals fit into this

Yes to ANYTHING but not EVERYTHING but what you truly want to say yes to which if we have goals that we arent even sure of…

Or if we have been ina restriction minmdset for so long

Or even live with our view of keeping face or wanting to look a certain waylike “im saying yes to a burger so i can prove i have balance” when really you wanted the salad sort of thing - there can be pressure there too. Ie going out to eat and knowing you want a healthier life but wanting to prove X or if you think “i don't even look fit so if i pick this ill be judged so ill get the crappy option so noone says anything” but really you DID want a grille dchicken and veg because

But then there are also those saying yes to the icecream but not the pizza and fries too bc you chose your indulgence.

values

Choice point & examples with it

Behaviour change

Fear of uncertainty

Lack of self belief

Fear of failure

Fear of success

Cognitive dissonance

We keep trying to solve for X that we arent doing…. But maybe we need to look upstream?

Slow down -

Irrational beliefs

Self compassion

Cognitive models

Mental models

Cognitive dissonance

Realities of change and relapse

How do you approach someone wanting X but not what it takes to get X because they w9nt admit to where they are

Or thinking they must fit a mould

Actually facing their shir and not shying away from hard weeks thinking there's something wrong

What typically stops people from changing

I know what to do but im just not doing it

Cravings & emotional eating

Shifting our eating identity

Getting clear on your plan of action not just saying i want to make healthier choices or i want more protein but making it really clear with the steps it requires, where they factor into your day etcetc

Do hard things…

DRIVE

The dopamine and addiction of external measures of success & progress at the cost of long term

CRAFTING CHANGE podcast

&

https://www.instagram.com/fortitudenutritioncoaching/

find me @transformxruby

#344 Extremes fail you… take messy action and get clear on what youll regret NOT doing in 3 years w/ Chase Smith Sep 27, 2024

@changing_chase

@transformxruby

Want results? what are you going to regret doing or not doing in 3 years

- All or nothing

- You have to be dialled in or nothing

- I only see results when im being strict on XYZ

- When im being tight on my food

- When you are so uncomfy with where you are…. Youre more vulnerable

• What makes it hard for people to flip the switch

• Where do people go wrong

• (my view on the scale)

• Shifting meaning of progress

Fear success – define

- Fear from past experiences

- Not diet mode is seen as gaining & fking up

- DIET RESUME; build a confidence one…

Build proof – but you need to shift your meaning of progress for this

And its hard to do this with diet fatigue

You don’t trust yourself

Bring in your examples here too

Psychology of this though “eat carbs”

How do you help people whove had that focus for most of their life – what are otherways you empower them to build

• Daily wins

Reticular activation system #271 from 2 years ago

• Gaining and losing… isnt that proof enough that its time for change

• Your meaning of the journey

• It’s a LONG journey… if you aren’t taking diet breaks and finding other meaning in your life…

You aren’t going to maintain anything you are miserable on

Number on the bar

Chasing the scale going down can lead to it going up in future even more than where you started

- Process points

#343; Pillars of a successful transformation journey, reverse dieting & what causes fat loss resistance? / Colin Dewaay Sep 20, 2024

https://www.instagram.com/colindewaay/

https://www.instagram.com/transformxruby/

You cant appreciate the progress you make if you aren’t enjoying the process

- Patience

- Grit with adversity

- all or nothing mentality

they don’t want to get fatter & want to get into a fatloss phase as fast as possible

grass is always greener on the other side

isnt it funny though that when you have those things you aren’t appreciating all that you now have because you are so focused on what you aren’t enjoying right now

- what stops people from acutally thriving outside of fatloss

- why is fat loss the default

initial progress is faster…. You can make little techqiue shifts to boost it up a bit more

but then from there its fucking slow

- Whats the rush anyway? We are all heading in the same direction to the grave

Lifestyle sustainable. Fat loss is not

Where is “there”

• fat loss resistance being a mindset thing

dieters mentality

tracking, being intentional

** intentionally eating more

90%

It feels like nothing is happening

Im working so hard but nothing is happening

Theres a time lag

• Legs – building

Stop doing both at the same time

Cutting and bulking is dumb for the majority because they don’t know how to approach it

It’s a build

Not a bulk

You don’t just force feed or train muscle on

It takes 5x as long as a cut

So yes BUILD and then fatloss

Or be happy not seeing much in maintenance. I did that

Not im more hovering in maintenance but im at that now what and I want to build

There is no “done” that whole getting to an end goal… whats going to happen from there if you haven’t learnt how to – you don’t keep eating the same calories or doing the exact same things as the diet – you need to learn how to INTENTIONALLY thrive, perform, transform

Tracking part – is it that you don’t want to keep yourself accountable to eating in a certain way

- Why cant you do some of that stuff now ?

- Are you making tracking more complicated than it should be

- Are you tracking just to hit strict macros, or do you have ranges

#342; when knowing what to do isnt enough; emotional eating, body image, shame, guilt, self sabotage... / Michelle Carroll Sep 13, 2024

@transformxruby

https://www.instagram.com/michellecarroll1

Whats important to me
What does my life look like now
What does my ideal life look like

How mindset, your philosophy (or way of thinking about) your goals, your journey, your transformation can take you further from your goals, have you feel worse about yourself, more out of control and less happy…

Ie focusing on outcomes, rushing results, body image fixations, how tehy contribute to self sabotage

“Aesthetics and looks” are the sole reason
Body image isnt to say you can never care appearance again

Why do you feel there is such dissonance around this

I would purport something to do with being so busy with doing things and chasing things we don't slow down to even challenge it…

How we are feeling

How your relationship with food is actually reflective of you

“Im feeling fat/fluffy” - lets chat

Why do clients over eat or emotionally eat and how can you both challenge it, create a helpful framework for it, and help them through it - reinforcing its not something you fix but something you need to address and work it

Why emotional eating is a vague unhelpful term, you need to celebrate awareness of it and start to figure out the emotions ACTUALLY present, stress isnt one - thats an umbrella…

How can striving to be the best at X or work harder blah blah feed into our body and health struggles?

What stops people from leaning into change and creating a better relationship with self and body for example i know people are scared to really let go because they fear they will get lazy, flow up, be too soft on themselves or get more out of control when its the opposite

Obsessed with food and wanting to “be normal” is really a mindset thing where you are overvaluling an outcome NOW and coming from a negative place. Lets discuss

What do you have to say about people looking at other peoples transformations or where does social media fit in - i coach transformation to their best mental, emotional and physical selves where getting leaner may be a part of it - but our perceptions arent reality and it can be more distorted by what we expose ourselves to

How about when you are fixated on family over self where you put yoruself last

Loneliness & other emotions / factors that go into binge eating, emoptionsl eating, overeating etc

Body fixation and wanting to fix ourselves

#341 Aaron Scafi-Are you TRULY doing the right things for YOU? are you shortchanging long term progress? Sep 06, 2024

Health first
Someone comes to you as a yoyo dieter… they want a leaner body… but they are so focused on the outcome that they don't get the outcome…
Shiny object syndrome clients that struggle to see any results because they don't see immediate reward
Those always focusing on the next fat loss phase and how this holds them back from the body they want
The importance of taking time away from dieting
Why its not helpful to keep trying to build muscle in a deficit for the majority of people

How do you know if you are training hard enough and why most people are doing it wrong. How do you make your sets count?
What is effective training and why are most online programs holding you back
Why are people not getting results even though theyre doing buying these programs online
What are common ways people sabotage their goals of building muscle?

4 rir is enough

Use rpe

Exercise selection

But most people aiming for 4 RIR don't actually know what leaving 2 reps are - they think its 2 until it isnt

Guide

Just because you really feel it doesnt mean its effective

Cutting programs

Brain in a deficit -

#340 - Anti WellnessWank3ry; HARD doesn't mean EFFECTIVE nor the right thing for results. In nutrition or training.. its not about MORE discipline, being stricter.... Tom Bainbridge x Ruby Cherie Aug 30, 2024

just because you are working hard or being 'good' doesnt mean its the right thing

our biases can cloud us

our influence around us...

training harder or dieting harder may be holding you back

"hard training" isnt always effective

"healthy/good" eating isnt always effective

whats the goals

what are your beliefs

#339 Your ultimate nutrition guide to UNCOMPLICATE IT & help you get lean and healthy for life! Brooke Rosenfeld Aug 23, 2024

https://www.instagram.com/wellbalancedwithbrooke

https://www.instagram.com/transformxruby

You don’t need more meal ideas you need more repetition

The reality of

Not just the financial cost but the time, the stress, the overwhelm, the guessing game

- What other mistakes do you see with people

- Macro tetris – when to track all or some and how to slide along the scakle

- 1 million ingredients to track

Log ahead

Snacks

Protein and produce

This is why I hate fasting

The time that you don’t want to do the self care is usually when you need to

Self care, loving yourself, accepting, compassion. Is actually holding your prom

Steps

When people come to work with me initially they may be fearful of special events, traveling, parties, going out to eat - whatever the case may be

It’s because they typically come from a background of doing EXTREMELY restrictive diets. They cut out foods/food groups (without having any understanding surrounding energy balance which BTW tracking your food will teach you) so when they go into these events they may not feel in control surrounding their food choices.

Certain foods on there plans are BAD while other foods are GOOD or ALLOWED with these restrictive plans - all foods can actually fit but yes, we do need to learn how to practice restraint & aim to consume minimally processed foods *MOST* of the time (while also balancing in the fun or sometime foods along the way, of course)

Whatever PLAN you’re following should allow for you to enjoy the special occasions life brings with it & teach you how to do it STRESS FREE.

Special occasions don’t last the entire day/weekend. Outside of these times, we can:

- Still stick to our normal solid habits surrounding them (eat similar meals that are high in protein/plants, get in some movement, make sure we stick to our regular sleep schedule as much as possible…etc)

- Go in with some kind of a plan - perhaps we set some sort of a drink limit when it comes to booze. We stick to one plate for portion control. We take a loop around with a buffet style type deal & consider what’s most “worth it” to us (HELL YEAH OR MEH - my strategy my clients love).

- Front load our protein prior to the event if we know we may not have many high protein food options, even consider having a protein shake beforehand, etc

The most IMPORTANT thing I feel we can do is set ourselves to jump right back into our normal routine following the event (have meals prepped/planned, workouts/walks booked, etc)

#338 How you set yourself up for results that last, build resilience & deal with setbacks. Make it EASIER through seasons of life. Jim Hallinan Aug 16, 2024

https://www.instagram.com/jimmynutrition/

https://www.instagram.com/transformxruby

When they want X body of the past what they are really missing is how care free they were and perhaps the whole age part of it

“ i want to looking good”

You graduated out of X for a reason

Why do we become more uncomfortable with change and the concept of change

I was listening to a podcast on change

Lifestyle habits

Why is a value driven life the key to finally getting the the health and fitness goals people want…

Which they are trying so hard for but moving nowhere much… its just EFFORT, mostly inconsistently, so it feels hard…

Wanting the outcome without the lifestyle

Wanting the outcome without the process

Wanting it to be easy without it being hard frst

radical acceptance. Accept where you are - if you don't. Then its hard to change…

WORK HARD SO YOU DON’T HAVE TO WORK SO HARD

Wake up with no memories

Being harder on yourself, stricter doesnt help

But people don't actually know what it takes which is why they don't know what they really want and don't believe they can get it -

Youre a teacher so this can work easy. We all start in the “not so sure” phase… those who are active in their learning… ie they don't just track food to hit numbers but to understand how those foods make them feel etcetc… end up doing better with creating a lifestyle in this all

Curiosity

Self limiting beliefs

Im not someone that needs to know my why blah blah

Letting go of expectations & leaning into discomfort

How you can be super consistent for a month and still not see much change bc of what we think SHOULD happen…

Bringing fun back into it. Why is that so important

Happiness in the journey

Self reflection being needed

Imagine what you could accomplish if you were kinder to yourself

How does being an ass hole to yourself hold you back

You will always find the evidence for what you believe to be true which can hold you back

You will always grasp at the biases that confirm what your beliefs are and what you think is true which can hold you back from the results you want

This can also be with past predicaments

Road blocks to change

People fear going backwards so they don't even take a step forward

They cling onto struggles of the past so they wont trust themselves to truly go all in and change

Repeated patterns

The reality of progress

How not holding your word leads to more bad body image and negative self talk… more etremes etc. and how eating well and doing things to feel good, enjoying the process… leaks into iother areas of your life

**** your environment

I eat pretty well but cant lose weight… leads to all or nothing, yoyo dieting….

How people get all bound up in gaining weight when they stop focusing on fatloss because they totally let things go from the same effort they had when in fat loss

Earning your indulgences…. This doesnt mean earning calories but you cant expect to just have indulgences every weekend and not blow it… restaurant meals can have up to double their stated calories… it makes it harder for small women to make progress in particular.

What creates a better self image is what gets you to your outcome

#337 - What you do OUTSIDE of the gym CAN BOOST or HINDER results. The POWER of MUSCLE & walking/Dean Guedo Aug 09, 2024

people actually need to focus more on building muscle and less on losing weight - because the scale is pretty poor and showing long term health improvements

Training the RIGHT way and not just ot get weight from point A to point B is SO SO important and also why focusing on building muscle is actually so important before we go into more of the lifestyle habits that really make the BIGGEST difference to living a leaner & healthier lifestyle that IS maintainable.

___

& body composition changes which is ideally what they are really after - as well as the confidence, life, energy, and all round feeling badass that comes with it

Step one for any fat loss phase is to mentally and physically be in the right place to do it - step 2 is to actually do it and do it the right way that wont have you gain it all back.

Some people CAN go aggressive if step one is taken care of… but the thing is… the biggest problem with low calorie diets is that nobody can really stick to it… definitely not for long enough and many people develop the worst relationship with food along the way. the cost of it like hunger, cravings, less life, less social life, poor sleep more hunger, more sacrifices…

Yet its like they only care about results yesterday despite all that.

And thats why i really wanted to talk about the muscle side first because you can get smaller and smaller and run your engine yes - but building the engine to build that dream physique is paramount

However to maintain this and live a higher quality life - its important to realise that actually exercising and doing more demands your body to create more energy - and that actually allows you to have more energy.

_________

Eating less to do the same thing

OR move more and allow for more food to boost your energy and work a positive loop ??

Fail more often if you just go after less food more cardio more exercise

Environment is the thing it is all about --

Environmental problem

3500cals = 1lb isn't as simple as that - we are DYNAMIC

Get stronger – more muscle

Work out what your bottle neck is –

QUOTE OF THE DAY

They don't make the 5 foot 1 version of fast food restaurant menus!

Its just a meal out - it can be 1200 calories and take up 75 % allowance.

DEAN @walk.more.king

RUBY @transformxruby

#336; Amanda Thebe; Navigating Menopause - weight gain, hormones, cardio, metabolism & muscle! Aug 02, 2024

#263 with Amanda; https://open.spotify.com/episode/0ZQn8ejjmx4Opbw4Ub1Zg1?si=_V9edQndSMafO7Sp_nFtJg

https://amandathebe.com/book/

Progesterone & estrogen symptoms all over the body

Neurological also… everyone experiences it differently

Nutrition science is a science and it isnt made

Alot changes that impacts that ratio

Why do some women experience weight gain during menopause despite not changing their diet or exercise habits?

Can you explain how metabolism changes during menopause and how this impacts fat loss

- aka the myths around it knowing that it doesnt actually change

A more sophisticated approach, when you are in perimeno you cant risk winging it anymore. You need a strategy

Things will never work the same anymore becuase youre lifestyle is so much more different, your stress levels, maybe your sleep

Normalising the fat shift is so important

Also how we lose collagen and elastin so our skin is also less tight

Even HOW we move and how much we burn with the same movements drops because we do get slower…

As our metabolism does fall in our laste 60s and 70s… we physiologically also have our appetites reduce then but it increases for the wrong food and its hard if you havent built the lifestyle and habits around lean, strong, healthy

, the things that actually DO change and how we can keep our metabolisms fiery, our muscles strong and growing & avoid the dreaded meno-belly and fat gain most see

HOW we train

Grief of our youth going

Acceptance of menopause

Shifting goals

Just how much more important is protein as we age and how can shifting our nutrition approach to be more intentional about increasing protein not only in general but in each meal can help

I see snacking to be the biggest issue with perimeno and it becomes a new bad habit due to the emotional changes as well… what can women do to manage it?

What are some common myths about strength training for women over 40?

What role does recovery play in training for women over 40, and how can they optimize their recovery?

Mentioning you cant tell the hormone indflucenes i quickly want to tough on body image

Theres so many myths around cardio being bad for women in perimeno, especially long steadystate aka zone 2. I speak at lengths about this on how its super beneficial bc estrogen for heart drops so theres that need for added heart health

But its all about lifestyle, training and nutrition in one

Can you recover

Are you feeding it

Are you being silly and cutting carbs and doing crash diets trying to burn fat and lose weight with cardio or use it as a health tool

We were talking about symptoms before like hot flashes sleep etcetc -

Going based off symptoms

(jen gunter)

HRT, so many myths around oit being artificial hormones in your body is bad, youll just gain weight when you stop them, etcet… can we further on our last podcast together on this in how and where HRT plays a role, when to seek help, how to seek help and advocate for yourself because many docs are unaware

And how to test for it because sadly many are so out of the loop with research on the best testing… so they jump through loops where from what i understand, when youre of a certain age is most important to go by symptoms to then prescribe it and then test from there

How can HRT improve energy & motivation + help peoples health and fitness and physique goals?

Alcohol - how can this impact hormones, fat gain, sleep and all the other things… id add in impacting recovery, muscle and strength training etc…

How else can it impact women and what are the health effects around menopause!

Especially with symptoms

#335- METABOLIC ADAPTATION/DAMAGE/SLOWDOWN - anti wellness wank3ry with Tom Bainbridge and Ruby CHerie Jul 26, 2024

what is the truth here? why is dieting hard?

why do we become weightloss resistant

#334; Ali Gilbert - what keeps you from progress & How the pursuit of building a better physique can change your whole life Jul 19, 2024

So we have spoken on many podcasts before about fuelling our bodies for the results we want…

But we also both came from

A fear of eating more
A fear of doing less
A fear of carbs
A fear of increasing our calories
A fear of carbs

How clothes can even hold us back, or scales

our stories with luke when we started revamped

** outsourcing - why is a coach so valuable in this

The gain before lose

No real program

Fear of getting bulky

“My body is different, my legs gain too fast”

“Its different when youre older”

“I just get bulky”

“I just get fat”

Fears you had, where you are now

Just because you eat food…. Or train doesnt mean youll know

Why protein is soooo beneficial

How “general advice” online can ruin peoples progress

We see these short term things and freak the fuck out

How focusing so much on short term results robs you from ever reaching long term ones

Lol i eat 180-220g easy without protein powder

HEAT is a waste of calories ….

Scales
bf%
Macro calculators

“I need carbs to train”

Why is it you need to focus on health first….? Like if you think about someone who has a higher blood pressure, resting HR

How youve seen these lifestyle changes benefit people

How all of thi stuff can factor into a better life - people don't see it when they start… but how - i know you promote this for the guys you coach but how can the mums and women here apply this?

How an active life can really help your health & body coposition

Why food quality also matters (thinking of the work to break it down

PAST EPS:

https://open.spotify.com/episode/7muCGAIdwGeyDdzQe1EsWu?si=VDAZ2tMDQS-6D7oW3iO2WA

https://open.spotify.com/episode/0Yq1KiOO0embC6LW0poXZg?si=k1iOF0_KTOmKc_5IUDb2PQ

https://open.spotify.com/episode/0xZdWU80mhSBue6Thlx1JA?si=xqU68K9ISZy29IpAD8_nDw

https://www.instagram.com/thealigilbert/

https://www.instagram.com/transformxruby/

#333; Physique development over time & improving long term. The big rocks that matter: Training. Gareth Sapstead Jul 12, 2024

https://www.instagram.com/thefitnessmaverick/

https://www.instagram.com/transformxruby

Physique development over time

Looking so far into the future for what you want to achieve that you neglect the actions you need to take now which may not be fancy, IG worthy or what you like/want to do but we need to build the foundations

Without foundations you only plateau harder
Without foundations you only leave yourself a larger gap to fall back to when things don't go perfectly (which they wont) or you have a bad session, emotional day, holidays, etc…

Its easy to have time scarcity in terms of i need to rush this, do all these things now to achieve all these things and get better at all these things but realistically - you can only recover from so much and many of the things you see on the gram may not be conducive to you… its just something new to get more likes and engagement

So with that lets talk about how to go about addressing physique development over time starting at training foundations and goals…

How do you typically assess clients when they first sign up and how do you find their base line for things to “tidy up” improve etc and what are some common glaring things that youve seen over the years from most women who have been trying to get this toned physique their whole life

The things you see people doing now arent always what has led to the physique they have now

Idea of psychology

Doing what we need vs what we want and incorporating it so you can enjoy it while giving it what you need

Simply NOT dieting does not mean intentionally building muscle

Does not mean intentionally eating for progress, training for progress… your process wasnt there

Again outcome focus end goal focus lets you down

You need to buckle TF down

Volume adjusts but you cant force train either - its always smart training
Also important to realise it is a large muscle and it holds glycogen and water for days when you are training

This really matters for how we plan your physique development over time

Sometimes we have slower phases of learning skills which may not see big weights move

You might need alot of core & lower back strengthening

Where are the weaknesses in the chaing

- why sometimes big barbell moves arent the answer in some phases

- common training mistakes you see with this huge trend to grow the glutes but many programs being focused on alot of less ideal moves vs big bang for buck, but also why many people are doing all the kickbacks and thrusts but still not seeing the change in their legs

How only chasing prs every session holds you back
Other things to focus on for progress outside of increasing weights each week or even reps

Learning the difference between breathing and bracing is MASSIVE

How do you teach that as bracing tends to be a huge set back for so many people

There is a huge difference between CORE training and ABS training…

Can we talk a bit about your favorite core moves and abs moves? -

Food: not undereating their calories

Many people want this toned physique but their pursuit of leaner is usually done with the wrong training modalities, poor exercise selection and not staying in a build for long enough

Dieting to lose the first 10lb to the next 10lb etcetc

Your body doesnt like change fullstop so it is hard

#332 Anti wellness wankery - so what you are doing isnt working?? Jul 05, 2024

now what?

#331-Kelly Mack on everything muscle and getting the leaner athletic physique. training, nutrition, Jun 28, 2024

@mackfitness305

@transformxruby

When you go to train – whats the actually bottleneck to your physique

There are many ways you can optimize movements

But on the other hand you cant just go load yourself with big ass moves if there are things that we know that will plateau

- She cut her fat loss short

- When you made it you see this stuff

TRAINING about

Food about

What it takes

#330; Training for the physique you want- why lifting heavy or hard isnt enough/ Jeremiah Bair Jun 21, 2024

https://www.instagram.com/jeremiahbair/

https://www.instagram.com/transformxruby/

PEOPLE LOSE WEIGHT AND THEN STICK TO THAT

And yes tehy think its pushing it further

But when they try to build… get uncomfy or diet for the next summer or event

And find themselves more unhappy and more disappointed

-WE WANT PEOPLE WHO WANT TO COME IN AND BUILD MUSCLE

- ADDRESSING THE STRUGGLES WITH BUILDING MUSCLE

- THINGS THAT STOP PEOPLE FROM BUILDING THE PHYSIQUE THEY WANT

- WHEN THEY START TRAINING HARD AND FEEL LIKE THEYRE JUST FEELING BULKY

- REALITIES AROUND THE MINDSET THAT STOPS US SEEING RESULTS

Why its so important to spend more time building muscle

Realities of building muscle & how its not jsut eat more

You need to learn how to train HARD

Build up your training capacity

Matching the reps to the exercises as well ans the right exercises for you

How about general

Number sets

Reasons i like the hip thrust

Why having a coach is so fuckign important for this phase

How your own cognitive distortions and how you arent seeing yourself as you are can hold you back

Most online programs arent effective

IMPORTANCE OF TRACKING FOOD

IMPORTANCE OF CHECKINS IN

Why jumping straight into fat loss even if you ahve fat to lose wont set you up for success

How we sabotage ourselves

329 Make your health & fitness goals an enjoyable ride, not a chaotic rollercoaster Aram Grigorian Jun 21, 2024

@transformxruby

@4weeks2thebeach

I feel like people FEEL they need more work than they realise

That training in itself is what will ghet us there

It is ONLY weight training – SMART training – that builds the body

But the shit all around it – the nutrition, the lifestyle, the habits

They matter

Training doesn’t burn that many calories

More usually leads to body decomposition

Because you cant recover, you aren’t able to give your best every session the same way on a smart prog

And then you aren’t building muscle

You gain more fat bc you arnet in a prime place for muscle and your habits most likely have you getting softer over time

Where is the experience in all of this

Enjoying the process

You can have the meal plan the training

But lets talk about what stopped you getting results before

Why you lost them if you got them

Lets start there

- I didn’t start here

- I have non negotiables

Once your quality of life improves, the aesthetics look after themselves

Because what you do everyday improves

Your energy improves

Your motivation, momentum, base line habits improve.

- focus on the movemnts and how they feel

- they don’t make menus and tailor our food environment in bubbles for our calorie flexibility

- if you didn’t have that mindset of tradeoffs, its not all or nothing – you would have had a worst outcome and you wouldn’t have been able to do what was needed for your big event. You wouldn’t have had the energy or clarity

That’s the thing there are non negotiables. You aren’t going to be good at managing life in these periods if you only care in perfect circumstances.

- You can want it but do your actions align?

Hard as a coach to challenge you and to have conversations especially when you yourself avoid them

Wanting to look better **

#328; What is progress - Without THIS you cant live your life the way you want NOT live a life that you love/ Stu Graham Jun 14, 2024

https://spotifyanchor-web.app.link/e/UJhNkPTF6Ib

Resilience is the real flex

This is where people can be a bottle neck to themselves in not being patient in this process

Resistance is not bad

What people think they need to do to get to their goal is rarely reality

And how most advice out there sets people up to yoyo or be

Start action and then you get motivation but no

Motivation needs to be there and we do have it. Thats why you want change. Its just we put it into the wrong places with the wrong ideas of

Meet ourselves where we are

YIN x YANG

Discipline isnt bad, its just how its used

Its not the tool but how its used

You wont always enjoy it but itll come. Kind of like my running. And then i started loving the hate for it for how it makes me feel

The reason why i have confidence and where i am now is because i do something hard more often than not

constantly chasing more thinking that will make them happy

Or just checking boxes

Where does the relationship with our bodies and food come into this and our past stories are

MOTIVATION…. How relying on it sets you back and thinking you need more willpower and discipline sets you back. They are parts of the process no doubt, but how we use them is all wrong

We cant change what we arent aware of

Sense of self is more than one thing, we are many dimensions of self

We are too busy trying to make a masterpiece of our bodies and fix that stuff over making our lives our masterpiece, we are forgetting how all of that is the soil on which we are doing the gardening of our habits, actions and selves

Visual accommodation

You cant think yourself out of a thinking dilemma or fix something with the same mindset that created it

You cant see the box from the inside, or the storm from the inside

You question everything except that which you absolutely believe to be true

Becoming more aware in itself is progress

Emotions

We arent rational humans

Fat loss is never the happy end point. Its part of the process but a goal usually as a means to a greater goal that has more holding power - because yes some people have fat to lose and many may need to lose a decent amount for health - but its rarely ever a holding force for results beacuse we can easily sabotage our way back to where we were before or worse

What is progress - Without THIS you cant live your life the way you want NOT live a life that you love

Dj board dials

They may make amazing music at times but at other times just sound like noise

The more you try to force, pressure, berate, control.. The less you actually have

You can get all the progress, make amazing changes, but never even realise it because you didnt work on the relationship with your body image and self or do the inner work

You didnt look into your actual LIFE

UNREALISTIC EXPECTATIONS

Yes health seeking but it seems like people think that that and body goals are 2 different things

They arent 2 different things its health AND physique

I like focusing on performance. Health drives performance. Fuel and nourishment drives it. Respecting youself improves it

And performance is also perf in life → physique

Realities of progress. The diminishing returns as you advance

Measures of progress that matter more as physique change is slow

How the scale sets us back and many others back

exhaust ourselves with more stress which further sends us backwards vs asking for help and realising old keys wont open new doors

I have a saying that “youll never get results with any new approach or coach if you keep the same mindset as all the prior times you failed or fell off or quit”[

Lets dig in

Again unrealistix expectations

Cognitive distortions in your journey and how chasing a former you holds you back

How you can make huge changes in a small amount of time and what those look liek in reality - and how not seeing those as the biggest pieces of the transformation puzzle will hold you back long term because nothing else is permanent without it

#327 Do you want to be skinny OR lean? To look softer or defined? WHAT IT TAKES TO BUILD THE LEAN PHYSIQUE YOU WANT/ Brandon DaCruz Jun 07, 2024

Thing is that its not just about helping clients to lose weight - because so many people can do that on their own tho i will say HOW to get from A to B really matters for hte rest of the journey , iuts the rest of it that a coach is most beneficial for and why a coach is an invaluable piece of the puzzle for the long term vs the old promoted way of just a diet….

Its not “teach them how and let them off” because its not just a diet anymore, its like, its proactive health and longevity, its teaching a better way to live. Its all the stuff needed to thrive in life. Sometimes the hard conversations and a coach challenging you against your need to always lean out is the best thing for you because thats where many women find themselves

So why is it so important to focus on building muscle and committing to building phases ** which can be eating maintenance too but just committing to building OUT of a diet in general

Do you want to be skinny or lean;

How dieting for every occasion hold you back

Not staying in one long enough - give it at least 16 months

Burn more in the gym - my approach to build training capacity

Getting leaner in the future much easier

My weight from when i started

“We can diet at any time to get lean” *** time fallacy *** conception of time

*** i want to lkook like ____________

WHAT IT TAKES TO BUILD THE LEAN PHYSIQUE YOU WANT

Do you want to be skinny or lean?

FEELS LIKE WE ARE WORKING SO HARD BC WE ARE PUTTING IT IN FOCUS, but do your actions align? Your HONEST mindset & focus… or is dieting still on your mind

“I don't want to get bulky”

Genetics of abs and glutes

▪️THE BENEFITS OF BUILDING MUSCLE & WHY IT’S IMPORTANT FOR WOMEN TO FOCUS ON

myokines

How we don't see ourselves as we are and how we hold ourselves back with bottle necking

A coach is the most important here because we will always sabotage

How clothes arent a great measure of progress if you get antsy about tight jeans and pants

Food choices - like brandon said

Beliefs around food and relship with food can also screw you over and alter hormones

Emotional eating, boredom etc can turn your maintenance/building phase into more fat > muscle

Not hoarding your food for night time to optimise your progress in this phase

THE BENEFITS OF BUILDING MUSCLE & WHY IT’S IMPORTANT FOR WOMEN TO FOCUS ON

Mindset and psychology ones

▪️THE BENEFITS OF COMMITTING TO A BUILDING PHASE TO BETTER YOUR PHYSIQUE

▪️WHY YOU NEED TO STOP DIETING IN ORDER TO BUILD AN APPRECIABLE AMOUNT OF MUSCLE

Not eating enough to build

Eating too much

And change isn’t happening quick! So settle in. Stop changing things up because you don’t see a change after 12 wks! Not to say nothing is happening in that amount of time, but it’s very unfair to have such high expectations on your body!!

Every time you decide to diet when you feel too uncomfortable with extra weight, you likely are stopping the muscle building process. Many of you need more muscle to get the look you want, not more dieting. Stop constantly sabotaging your goals!

If your goal is a lean or toned body,

To reduce your bodyfat % and look chiseled

Fat loss is only half the equation.

The other half is BUILDING MUSCLE.

Too many women never reach their physique goals cos

they're only focused on fat loss (& go about it the wrong way)

In real time; the RATIO of building muscle is 5:1

Building muscle is where it's at for changing the shape + composition of your body.

#326; On training: OPTIMIZING YOUR BODY COMPOSITION FOR LONG TERM SUCCESS Brandon Da Cruz May 31, 2024

Muscle

Macros

Micros

Metabolism

Movement

Mindset

Momentum

Muscle muscle muscle again

People want physique change yet we are sold numbers and fancy things

People struggle once they start chasing a way down or a leaner version of themselves - they think it looks like __________

But really it looks like ____

So lets talk about

▪️THE TWO MOST IMPORTANT FACTORS FOR BUILDING & MAINTAINING MUSCLE: RESISTANCE TRAINING & SUFFICIENT PROTEIN INTAKE - starting with training

MPS > MPB

The manner they train isnt conducive to the results they want

They chase FATIGUE vs a stimulus

Inspite of what they do vs because of what they do

Its not just fatigue ,its entertainment they want and its complicated over effective

VOLUME - the new thing of speaking so much on low volume now… its like speaking the best in the research without applying it to you. Prog overload

Super human

Chasing prs all the time will let you down

Drop sets need to be strategized

I loveee myoreps as an example but things need a strategy and standardization

People do too many fluffy things that arent effective

But if you are doing big for your buck exercises… things also look different

FEELING something =/= it being more effective

Training to failure and understanding what that feels like is a skill in itself and you do get better at it over time

There are exercises are are more SKILL and MOVEMENT to learn and others that are more muscle

Can we do short back and forths? I want to pull up my last IG post and go through each of my slides separately for you

MUSCLE is your metabolic currency

Muscle, Protein, the Muscle centric approach

TRAINING, the importance of muscle for women, and both these factors in the diet phase, the maintenance and after phase and why is it so important

RESISTANCE TRAINING

Progress is made when you are OUTSIDE of fatloss. Fatloss is the small non eventful part that reveals the progress you made NOT dieting.

Maintenance is life, its progress, its where more magic happens. Then you can add some calories where needed to push more progress in the gym

Progress is made IN THE GYM for physique goals

What it takes to build the physique - the importance of training. Training quality and then all things around training that need to be considered for building phases

Building phases don't always necessitate a surplus, but a surplus can make for a better environment for many. Fat can be lost much quicker than muscle is gained

▪️WHY YOU NEED TO FOCUS ON FAT LOSS & MUSCLE MAINTENANCE DURING A DIET RATHER THAN CHASING SCALE WEIGHT LOSS

▪️ other MOST COMMON BUILDING PHASE MISTAKES: NOT STAYING IN A BUILDING PHASE LONG ENOUGH & TRAINING RELATED MISTAKES

What people do instead - if they arent getting sore anymore or if something plateaus they just change it vs realllly challenging it and forcing change and then seeing what else needs changing to improve upon that

Every new program its a total overhaul. Like you mentioned the KPI

Every 4 weeks…. Challenges do this… alot of coaches do this to “keep clients: and appease them but not to actually get them results

Which is why you need a great coach who is willing to have these convos and challenge you

Have joy outside of the gym and get in get out

What should be in a log book

You mentioned it with one of your guys still progressing a couple months in so you kept pushing him

Educate and empower - and going through the process and doing the thing is the best education you can get as well - sometimes we overthink ourselves out of ever realising results because there is that power of the brain

325- ANTI WELLNESS WANK3RY- what phase am I in and YOUR MAINTENANCE is NOT the amount of calories you are struggling to lose weight on May 24, 2024

how to create an INDOMITABLE LIFE

fat loss phase? what phase?

the reality of the journey, progress, expectations

training

what coaching is

what you should be considering for your journey and self

how to get permanent results and set you up for progressing to your best

#324;- almost half way through the year; how are your habits? helping behaviour change. How to become a NEW version of you /Karin Nordin May 17, 2024

REPLAY of #222

@karinnordinphd

@transformxruby

___

To become a new version of me i have to make different decisions

GROWTH MINDSET

Embracing the HARD

Facing resistance, its normal

Main specific i think theres something wrong with my body

evidence in the past

Self belief

PERCEIVED IDENTITY

SELF BELIEFS

Challenge

You will never have evidence in the past for something you want to create (thats new)

Intrinsic motivation

Its hard to care about our aging self etc

Its easy to be motivated by the now

“I can never follow through with anything”

“People who have a heap of things on their list

Re-framing the way we think

tangible things you can do to create these shifts and discipline vs. skill development.

Learn to like it

Right now we may not -

Mind management

YOU CANT JUST GET THESE TOOOLS you need to to

Alot of people find this hard with a new way of eating

And then continuing it on

Same with waking up and showing up to the gym and keeping consistency

Because yeah cool we can start a habit do it for a while and then fall off

Cognitive awareness & flexibilityPOWER OF ACCOUNTABILITY

how and why to embrace failure.

how our mindset on behavior is often black and white, how to change the way we view this, and how behavior change actually works.

procrastination / self-talk that stops the acting part

Snakes and ladders

RELATEDNESS

I love how you said that so excited - people don't

People don't understand what they need

And tune into their feelings

What they want to feel or run away from

Hard reality check May 08, 2024

Let me know if you relate

#323; Iris Deadlifts - the answers to what you want with your physique, takes THIS!!! May 03, 2024

@irisdeadlifts

@transformxruby

if you want to look toned outside the gym you have to look jacked inside the gym, and that’s more muscle than people think

Body change

Numbers on the scales

Thinking we will be happy when

Take the OUTCOME off the pedestal

The process is where it happens

People think all the answers are in getting lean

What it takes to get toned

What the body takes

People

We arent anti fatloss

But right context

Right mindset

Do the work before it so you make it easier

So you can get in and not struggle so much and see better results

Have a better

people think dieting is always the answer to what they are feeling or struggling with

When thats all they did they usually come to us

Fuel for fatloss

Don't starve it

When life is crazy, we take the toll on our bodies

When we feel out of control of life we take the toll on our bodys

Reactive living

that they will only get bulky if they do anything else or they are afraid MOSTLY for clothes to get tigher, pants to get tighter

progress is only about getting leaner - they havent expandded their meaning of that nor phsyqiue

they dont realise toned bodies have way more muscle

that as you get older its even more important

and that theres more to all of this than chasing fatloss

beyond all its damn fucking patience

People thinking bodies don't jiggle

Lifestyle bodies vs what we think we should be looking like

What the lean hard tight body requires

Your body isnt a passport photo either

6 months building

I've been doing this for a year and it's like I know that feels like it's a long time but really and I look back at pictures of myself after like a year and I I don't look like I'm really in shape at all you know so it's like it just takes a long time like years upon years of going through this and it doesn't mean that nothing is happening along the way it's just it's it's slow

You don't need to look at the photos you take. Its data. Stop over analyzing

Take the photos, store them, leave them

Then compare year after year and see it in a zoomed out perspective

The aging body and still comparing yourself to your 30s

#322; Bet on the future version of who; invest in the PHASIC process. Youre focused on the wrong things/ ben Maysfield smith Apr 26, 2024

@ben_mayfieldsmith_

@transformxruby

#

Building from a more empty canvas, its a different dragon to fight - #

You cant keep trying to lose the last couple kgs or get to the lean without going through the other phases

The end physique needs to be built

If this is you, my biggest tips to help this period:

1- Focus on performance metrics

2- Accept bodyfat is part of the process

3- Understand scale weight is only data and not reflective of you are a person

4- Constantly check in with yourself, remember you’re more than the scale or photo

5- To build a dream physique, accept being uncomfortable

6- Journal your thoughts to prevent negative self-talk and challenge irrational thoughts of self.

# Doing hard things…”balance cant coexist when trying to change who you are”

Everything is phasic

Balance does NOT co exist with fatloss

With extreme goals

But its also not forever

Playing too comfortable can hold you back… we went from one bro extreme of hard core bodybuilding bro shit;... to now resisting the work - resisting things of like having

#

Sometimes its not in pushing harder but in taking an alternative approach

Sometimes you need to do unsustainable things to get to a place where you can find a new level of normal

But this is where social media lets you down

they always preach leaning down weight loss ove rand over

They each you ohw to lose weight and speak of that but hardly anything else

The 12 week transformations

Noone has patience for anything else

People hire coaches or do things only to lose weight

They wont subscribe or anything else

#

Trying to build muscle but be as lean as you can

Wanting to build muscle but refusing to eat enough because you are scared of the scale or gaining more weight

Your pants feeling tight when you say you want more defined legs which demands building muscle

People are mentality resistant to dieting

Unable to give a fatloss phase what it takes

Because despite not physically seeing results - theyre living in a limbo because they attach themselves so much to this lean

Waiting for the next fat loss phase

Wanting to cut calories

Scared to eat more

Scared to allow themselves more flexibility or to focus on a new direction

The why and the how. The answers arent always known at first

You need to have a flexible identity a flexible mindset that you allow to adapt, to pivot to evolve

As you go along it

-

Your balance and success criteria can evolve and change as you do and thats ok

Sometimes we don't slow down enough to realise our initial goals arent the now

We need to let go of obsessing over losing weight and what a scale says or these quantitative checkins

To allow us to understand HOW we geel, WHAT we need to focus on

How we can build a lifestyle we truly love

A live we can sustain any results we get

But also keep achieving more

Like it might be more obsessive to start with

I take that back

You may need to obsess more over prepping, planning, dealing with the discomfort of maybe eating the same thing every day and dealing with some reheated food

But it gets easier

------------

Most of those people didnt start that way with being so flexible either

Saying no to things means your saying yes to less desirable things you don't want

Isnt better if you choose your fuck yesses

the process so so important

You need to nail the basics and build the bricks

Going from really overweight to “lean” if you do it right in the sense that you are doing some form of resistance training

You will appear as though you lost fat and built muscle

Yeah you probs built some… but most was what that heavy body was already carrying around under it - if you really took it home with a coach, yes you will reveal a better physique but that works til it doesnt.

Instant gratification Why you will never get your goal in 12 week challenges; how a 12 or 16 week minimum is really only starting ground because of the complecxities of being human, behaviour and beliefs

---The identity of a dieter

#321; ALAN ARAGON; whats fact vs fad? how aging & menopause changes how we need to diet & train, myths around metabolic adaptation, collagen & more Apr 19, 2024

“Be careful not to oversimplify in pursuit of simplicity. Changing the body, and maintaining those changes, is not as simple as people wish it was.”

The rise of diet camps isnt leaving us

Carnivore & veganism down falls - and while im so anti carnivore it isnt silly, im not against veganism at all but there are so many things you need to know if you want to keep health, performance & body composition in check, can you talk about both of these

Doctors say it

“Research papers say it”

Seed oils

Red meat

___

Natural vs non natural

GMOS vs organic

15:00

Do you see long term carnivore impacting any of those

Or red meats

Or any animal meats in general

Because i get so riled up and i know you do too about netflix which typically are centered around vegans

__________

22:00

the myth behind a slowing metabolism and dieting ruining your metabolism ."Weight loss induces changes in adaptive thermogenesis in female and male physique athletes"

In conclusion, while dieting, female and male physique athletes experience REE and hormonal changes leading to adaptive thermogenesis. However, responses seemed temporary as they returned toward baseline after the recovery phase

24: NEAT

I absolutely love this topic so lets keep taking this deeper into the research and also practice

*** deflated maintenance vs real maintenance

______

40:20

Muscle and importance of it no matter what phase you are in

And how to keep it

How to train to keep it

How carbs can help if you care about your energy, performance & muscle

48: gallons of fat lost

People are scared of this stuff and stepping away from fatloss bc its all they know which again is why a coach is important - why learning maintenance is important -

And realising fat cant be lost all at once. Its in phases

And diet fatigue is the weightloss resistance

Theres so much progress you can make outside of dieting

You do fatloss in chunks

You need to revisit home and not always take your trip away to fatloss

You live at home and build your life there so learn HOW to live there so you don't gain it all back or keep losing and gaining the same weight

Be patient in the process

0-----------

57:00

Briing your wife back into it - does aging change how diet and training work? Emphasising its harder to build muscle and fat shifts to different areas but you can change that and take owndership thru actions especially building muscle

--

Hormone coaches

Holistic coaches

____

How alcohol can set you back

Its not just a heap of calories (which i call liquid fat as it is the first thing the body tries to get rid of) but behind how calorific it is and how void of nutrition it is, how else can this be a massive set back, especially for women and those as they age

You don't know how much easier your process and results can be when you give up alcohol

Muscle synthesis is already lower

Don't make it worse

Most people are drinking it before bed and alcohol before bed sedates you and your quality goes down - you may sleep the hours but they arent good ones

How about Do our elimination pathways slow down as we age or is that also individual ?

______________________

Collagen facts

This is why its important for injury

Even wound healing

Espeically as you age because collagen descreases but more isnt better

Its like WHAT are you wanting

______________________

@thealanaragon

Check alans link in his bio

#320; are you making these training mistakes? HOW TO TRAIN FOR THE BODY YOU WANT; anti wellness wank3ry with Tom Bainbridge Apr 12, 2024

are you falling for any of these training myths?

any questions or topics you want us to cover in teh podcast? just inbox me at @transformxruby

or send an email to rubystudiesthings@gmail.com

#319: mike doehla- a nutrition strategy for fat loss & living lean, healthy and strong that just makes sense Apr 05, 2024

Nutrition can be so simple

Calorie deficit

Do these things

But like you said strategist

In a world where we went from bro chicken broccoli stick tracking

To then intuitive, positivity, HAES and the total other side with you don't need to obsess over xyz to even sometimes calling tracing disordered. What do you have to say about that

Because my opinion is there is nothing more consuming and obsessive than hating where you are so much feeling so restricted byet not seeing results or cutting out certain foods etcetc thinking thats the thing kjeeping you “”” fat”””

------> what do you notice when you are being a detective when people say their metabolism is slow and deficit doesnt work

Or theyve been trying to lose weight for years

How do you approach that

----

Unsustainable

Living diet hell

People are willing to yoyo for 50 years of their life… but cant give patience for a couple of years moving in the right direction

Many women can diet on alot more calories than they think…

And maintain on even more

But the issue is most people are eating way more than they think or say or “”” track”””

Weekends

Bottle necks

Why planning is important vs winging it

Anticipate things

The level of tradeoffs we also need to balance

Which i would say as a parent, if there is alot more value in family, then its even more important you nail the details of fatloss phases and do it accurately so you can get out of the phase asap and start living at maintenance

As we get older… after kids… we tend to find our “metabolism slows” and things don't “work the same”

But is that REALLLY the case… maybe you can nix that myth and explain the real truth to this, especially as a parent yourself now

The biggest struggles people come up against with nutrition

Buffet effect

80/20

i also like thinking of it like training

Aiming for 80 20 is why many struggle... its a TARGET vs a byproduct of life coming up etc

It's aiming to be as 'on point' as you can bc life accounts for 20% without you planning for it

like date nights, events, a busy day... etc

Building structure and routine & why its important

“I eat pretty healthy but the scale isn’t moving!”

Food tracking: tedious chore that makes you obsess about food? Or total game changer if you want to lose weight without feeling like you’re on a diet?

Aligning your identity

What progress means to you & your relationship with the journey

****

Yes thats the identity shift

When you think about what makes you feel good so you can show up and perform at your best everything also changes

Performance goals

More people have DE out there than you realise and BID

**** felt fluffy

Relationship with your body and food

Going back to the yoyo

Where a coach comes in, how a coach is quintessential in the game of not jsut weightloss but BEFORE and AFTER weightloss - where weightloss is NOT the main event because you want to learn how to keep results

Coaches don't sell weightloss, they sell a better life - how to get clients to see it more

Eating out

Alcohol

Sometimes you need to get strict and hard on yourself to get your foot in the game and then ease into more easy and flexibility - which is where a coach comes in because this can be hard

People don't know they need a coach, they see people talking about it. Might think its only elite things idk

Someone whos done crash diets and seen fast results before getting trapped and stuck thinking nothing will work like that - they compare everything to that experience

Other things that hold us back that fuck us up more bc social media spins it saying you can have your cake and eat it too… which isnt the case for most people starting out

But doesnt meant restriction just knowing what the journey takes

How you can adapt your level of eating to a new normal which may mean more sacrifices at first

How the mirror can be just as fatal as the scales as its still reflecting your inner self

#318; STOP COMPLICATING YOUR TRAINING; here's what it REALLY takes to progress... Anti wellness wank3ry with Tom & Ruby Mar 29, 2024

what is progress?

what is needed?

what do you need to do?

#317 Richie Kirwan - Are you putting yourself at risk of MORE fat gain? A sluggish metabolism & hormones? Mar 29, 2024

How lack of activity and muscle mass can actually make us fatter and more disposed to fat gain

Why muscle mass is so important

What being undermuscled does

The paramount importance of protein (i always say 2.2g/kg minimum protein - (target audience are wanting better body comp and usually high stress & exercise

Muscles role in insulin sensitivity - what is insulin sensitivity and why is this important for body goals (physique goals)

And role in appetite as well

Why protein can be even more important for us as we age, and even more so, women

How all of this impacts FASTER aging and slower metabolisms

Muscle strength and size reduces as you age & Increase dying risk

We lose type 2 muscle fibres mostly -

Strength train for this

Anabolic resistance – need to have more protein per serve as well

High quality protein

Importance of looking after your hormones as well because estrogen

Hot flashes – and menopause changes

Estrogen and CVD risk reduction

The best test boosters = healthy lifestyle factors

Eating well

Don’t continuously diet

Zinc, magnesium, vit D,

Gamify it – log weights, encourage progression

Start with where you are at

Its what you do outside of the gym as well

CREATINE!

Sarcopenia, the loss of muscle quality & function- what it is and who should be concerned

Facts around the loss of muscle- it can start in your 30s in women & 40s in men!

The increased disk of certain disease; Type 2 diabetes, depression, heart disease, osteoporosis and fragility that accompanies age related muscle loss

What you can do to protect your muscles to retain their strength and function

Menopause - how protein and training for strength and type 2 muscle fibres is MORE important

The importance of food environment

Food advertising and the abundance of food around us, how to make food enjoyable and tasty so that we can eat more health foods & foods that benefit our health and fitness as well as our body composition in a way that isn't overwhelming and daunting and how we don't need to recreate the wheel every single time we cook

How to make it easier to eat high protein and create simple as fuck meals high protein low in fat but high in taste to get more bang for protein buck

@be_more_nutrition

@transformxruby

#316; Sarah Carne. The Realities of building that physique you say you want in your 30s, 40s & 50s Mar 22, 2024

we both chased lean via fat loss only

holding ourselves to the scale

The problem is. I still didn’t look good naked. I didn’t have a more defined body. I had to fatloss and feel really restricted, my training suffers, my sleep……. So I was stalling my own potential to add more muscle. I never learned how to trust myself to be back on track rather than thinking I need to diet every time the scale goes up 5-7 lbs. I never practiced adherence and redirection. I just used the bandaid of fatloss.Well that sht got in my way.I wasn’t enhancing my physique. I wasn’t recomping much.I was frustrated as hell about how much “work” I was doing for very small ROI.

315; On Behaviour change, motivation & mindset barriers that keep us where we DONT want to be. Navigating change w/ Ella Whitcomb-khan Mar 15, 2024

Ella: @thefitnesspsych_

Me: @transformxruby

Fearful that they are never going to change

Communication; with ourselves & others -

People think they SHOULD know how to do things

External goals

Both sides of motivation

Do we need to listen to ourselves and actually rest

Or do we need to act to build momentum

I know what to do but im not doing it

Tradeoffs

Saying yes to something = no to other things as well

Everything serves you in some way

Flexibility VS restrained/rugged flexibility

i never had it to start with but thats where social media c

Motivation

Helping clients tap into intrinsic motivation

Why the groundwork is so important

.. motivation

When we don't enjoy something (which we need to do things we don't enjoy to get to where we want to be in the sense that its so different from where you were, of course you wont like it at first - but thats the identity piece and then realising that it can be something you do enjoy (like i hated exercise to start with and then that all changed as i realised the benefits and saw it changing me physically and etcetc

I feel this is where alot of people slip up because they failed in the past before bc they are the ones doing it to themselves

Or even with a coach they feel like this is how it SHOULD be

So they don't open up that they need to slow down

All or nothing thinking

Being self critical in the process

How this holds you back

How to navigate it and move forward from it

Mindset barriers

Feeling like they should have their shit together and it should be easy

i want to talk about ways to build up our confidence bucket and finding proof & our track record of the past times we did well and how to approach it then if we havent got one in the way that we would like to proceed forward - when there really is alot of change into the new identity

and also how at times its a fear but not knowing that its a fear because we cant recognise the emotion

for example a client comes to mind: she started a deficit and she already preempts falling off and sabotaging and the whole idea of being in a deficit she feels hungry just from that!

You arent going to love it all the time

You will always come across resistance hard doesn

Not being so focused on our body means letting ourself go

CHANGE in itself

process of Change

Physical

Mental

Communication comes in there again

There is no normal

compartmentalizing VS catastrophizing and blending it all together

- duality of thinking

2 things can exist

Its not EITHER/OR

It is AND

------ that was perfect --- WHY was it? --- i didnt p

Change not being linear and different for everyone if its something we want to last because theres usually alot of work to do and how our past experiences shape our process - ie belief in ourselves. Belief in general

Needing to fail and fail to get there and reframing failure

how to breakfree from cycles,

When life disrupts you

When clients only do something for the outcome, what happens when they get the outcome

#314 Marci; the mindset & changes needed to build confidence, body and life you want Mar 08, 2024

Perfectionist mentality and how that impacts results, progress & consistency

All or nothing thinking

It needs to be hard to be effective

What stops ppl from being consistent

Taking a bodybuilding approach doesn’t work – it needs to be an approach for your life

But its always going to be hard if its change so jumping to level 10 wont wotl

What would you say to someone who is feeling so uncomfy and just want to get there? How is this holding them back¬

If you want to lose weight and finally be able to keep it off, the strategy for doing so isn't with the hardcore approaches you've tried to punish your body with in the past.

We are so scared of the things we need to give up… or we try to eat like a bird through the

Thinking trying to chase small isn’t what gets you the body you want or the happiness, confidence to be happy in our body… but it’s the underlkying emotion, feeling in control of your results

What is confidence

What

• Qs to ask yourself before starting fatloss

•

And the thing is you get more fearful to lose it so you need to trust that you have the ability

Its slowing down, stepping back

Asking… What is required of me…

She didn’t see it happening in the moment

She was so fixated on changing her body

Valuing their appearance so much and clinging it to so much theydont actually know how they feel

Soi anything foreign feels fat or uncomfy or like you need to fix your body

And then seeking love or not feeling happy so they want to control body or food

it doesn’t start out as negative but then gets negative

one for those wanting to lose weight

self sabotage when you see progress

fear of

• Comp prep

It can take you 10 years to make a 1 year physical change

43:00

44:00

Masters degree process in term chunks and subject chunks

50:00

Easy is earnt

Hard

Comfortable isn’t really comfy you hate it but its familiar and accustomed to yes

Become your identity – end on this

52:00

• Perfectionist mentality and how that impacts results, progress & consistency

• All or nothing thinking

• It needs to be hard to be effective

What stops ppl from being consistent

- Taking a bodybuilding approach doesn’t work – it needs to be an approach for your life

- But its always going to be hard if its change so jumping to level 10 wont wotl

- What would you say to someone who is feeling so uncomfy and just want to get there? How is this holding them back¬

- If you want to lose weight and finally be able to keep it off, the strategy for doing so isn't with the hardcore approaches you've tried to punish your body with in the past.

- We are so scared of the things we need to give up… or we try to eat like a bird through the

- Thinking trying to chase small isn’t what gets you the body you want or the happiness, confidence to be happy in our body… but it’s the underlkying emotion, feeling in control of your results

15.30

What is confidence

Qs to ask yourself before starting fatloss

And the thing is you get more fearful to lose it so you need to trust that you have the ability

Its slowing down, stepping back

Asking… What is required of me…

She didn’t see it happening in the moment

She was so fixated on changing her body

Valuing their appearance so much and clinging it to so much theydont actually know how they feel

Soi anything foreign feels fat or uncomfy or like you need to fix your body

And then seeking love or not feeling happy so they want to control body or food

it doesn’t start out as negative but then gets negative

one for those wanting to lose weight

self sabotage when you see progress

fear of

43:00

44:00

Masters degree process in term chunks and subject chunks

50:00

Easy is earnt

Hard

Comfortable isn’t really comfy you hate it but its familiar and accustomed to yes

Become your identity – end on this

52:00

313 - Transforming Bodies, Transforming Lives- Navigating the Realities of your Fitness Journey; Sam Forget Feb 29, 2024

https://www.instagram.com/coachsamforget/

https://www.instagram.com/transformxruby/

Segment 1: The Impatience Trap

Laying ground work

Foundations first

Weightloss over fat loss

Truth of hacks and tricks

Process orientated goals

5 k not a 10 k

Calorie counting without taking in WHAT ARE you eating WHAT HABTIS are you shifting

Things can take longer than we expected when we from set them

What completing a task will entail, you cant just have a surface level thing

Theres always more to do so you need to realise WHY are you doing this – to feel better, you cant beat yourself up for what isn’t completed

: Diets - A Phase, Not a Lifestyle

Refusing to eat more/take diet breaks

What are the signs that someone is stuck in the dieting mindset, and how can we break free?

The you can eat whatever you want

You can drink

You can eat more and lose weight

Bored eating the same thing

• The saving for the house, when you do have a little period of time where you want to save more – theres more sacrifices youll have to make

• Getting clear on what you are and arent willing to sacrifice

How can we shift the focus from short-term results to long-term well-being

Getting clear on what you are and arent willing to sacrifice

• Don’t feel like its not enough- common – theres always more to do though

The goal is to stay in the game the longest

Recap the ladder analogy & bag on your back

You don’t know what else is out of your bubble until you explore it

Blind spots

“What if it doesnt work for me”

I don't have a method. I have many tools in my toolbox that i tailor to YOU

: Finding Joy in the Process

The most valuable time to be working with a coach is OUTSIDE of a fatloss phase yet so many people think coaches are just for extreme goals or just losing weight

Those whove tried with other coaches and failed so now they wont trust another coach and stay stuck

Things are nuts right now

Things are really busy

Im not ready at the moment, let me get started on some things first

& ask about others: What do you find are the most common hard truths that clients often resist or struggle to accept in their fitness journey?

312 - HOW TO SUCCEED LONG TERM in your health, fitness, fat loss and muscle building journey; Sam Forget Feb 23, 2024

https://www.instagram.com/coachsamforget/

https://www.instagram.com/transformxruby/

Segment 1: The Impatience Trap

Laying ground work

Foundations first

Weightloss over fat loss

Truth of hacks and tricks

Process orientated goals

5 k not a 10 k

Calorie counting without taking in WHAT ARE you eating WHAT HABTIS are you shifting

Things can take longer than we expected when we from set them

What completing a task will entail, you cant just have a surface level thing

Theres always more to do so you need to realise WHY are you doing this – to feel better, you cant beat yourself up for what isn’t completed

: Diets - A Phase, Not a Lifestyle

Refusing to eat more/take diet breaks

What are the signs that someone is stuck in the dieting mindset, and how can we break free?

The you can eat whatever you want

You can drink

You can eat more and lose weight

Bored eating the same thing

• The saving for the house, when you do have a little period of time where you want to save more – theres more sacrifices youll have to make

• Getting clear on what you are and arent willing to sacrifice

How can we shift the focus from short-term results to long-term well-being

Getting clear on what you are and arent willing to sacrifice

• Don’t feel like its not enough- common – theres always more to do though

The goal is to stay in the game the longest

Recap the ladder analogy & bag on your back

You don’t know what else is out of your bubble until you explore it

Blind spots

“What if it doesnt work for me”

I don't have a method. I have many tools in my toolbox that i tailor to YOU

: Finding Joy in the Process

The most valuable time to be working with a coach is OUTSIDE of a fatloss phase yet so many people think coaches are just for extreme goals or just losing weight

Those whove tried with other coaches and failed so now they wont trust another coach and stay stuck

Things are nuts right now

Things are really busy

Im not ready at the moment, let me get started on some things first

& ask about others: What do you find are the most common hard truths that clients often resist or struggle to accept in their fitness journey?

311 - OPTIMIZING YOUR BODY COMPOSITION & 'boosting your metabolism' with smart nutrition - Brandon DaCruz Feb 16, 2024

THE TIME COMPARISONS

Only 5% of dieters keep fat off

What are the physical and physiological consequences of chronic dieting or only doing mini bulks and not spending most of the year away from dieting

But not only physically dieting but a dieters mentality

And then the fact most people look at photo shoots online and people DIET FOR THAT TOO

I was also very focused on stage focused at first as well and thats something i noticed then but im noticing it even more now where thats the majority of what we see online

And then they compare

This is why i say do you want to look good for a day or a season or a year and for life

Does this happen even without getting really lean but jsut chronic dieting and neer mentally getting to a thriving place

MOST OF ALL HIGH FLUX - tie back into how well fuelling enhances your ability to lose fat on more food & live on more food which is essential for the modern food environment + more sustainable

▪️THE VALUE OF SPENDING THE MAJORITY OF YOUR YEAR EATING AT MAINTENANCE

Impacts of yoyo dieting, chronically deficiting, and the MYTH of mini bulks

stubborn body fat that doesnt mean you keep dieting until you lose it and many times we are just undermuscled

- fatloss must be periodized and much less of an occurrence for many wanting to do this for lifestyle but also knowing & emphasizing and how there is a % of fat that comes with muscle too on the topic list bc both come to gether its just minimizing it!

How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency?

▪️THE PHYSIOLOGICAL AND PSYCHOLOGICAL BENEFITS OF GETTING OUT OF A DEFICIT AND BACK TO MAINTENANCE

▪️OPTIMIZING YOUR METABOLISM & body composition with SMART nutrition & spending most of your years at or above maintenance if you want to build a bad ass physique

Importance of pre workout nutrition

The truth behind high insulin and how it doesnt make you fat

Importance of food quality & how this enhances your metabolism

Processed VS non processed foods

Eating mostly at home VS restaurant meals

Other considerations for optimizing metabolism & body comp

Sleep

Stress management

Training quality & muscle enhancement

- fatloss must be periodized and much less of an occurrence for many wanting to do this for lifestyle but also knowing & emphasizing and how there is a % of fat that comes with muscle too on the topic list bc both come to gether its just minimizing it!

How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency?

310; Anti-Wellness Wank3ry Series - why SMART goals are DUMB goals ; your blueprint to goals & habits that actually works Feb 09, 2024

stop sabotaging your goals and habits.

309; THE SECRETS OF THE LEAN, STRONG & HEALTHY; it's about the results you KEEP with Brandon DaCruz Feb 03, 2024

https://www.instagram.com/brandondacruz_/

https://www.instagram.com/transformxruby/

▪️THE MOST COMMON DIETARY HABITS THAT CAUSE MANY TO SPIN THEIR WHEELS- CONSTANTLY TRYING TO DIET BUT STRUGGLING TO ACTUALLY MAINTAIN A DEFICIT

Why is fatloss the only measure of progress?

How to find fulfillment and progress outside of wanting to just lean up by dieting

Then lead into the importance of fuelling and performing

Becomes a part of the lifestyle negatively yes but also identity

This is where you see the gaining of more body fat around the body fat ** come back to explain this one

RESTRICTED MENTALLY - even if you arent seeing the results

But youre looking worse

Bloating, digestive issues, you feel fatter because of how your belly feels, you feel more out of control, the mindset around this makes you want to do more, restrict more… more fearful of doing what you need to do

So your deficit isnt a deficit anymore

Youre burning out your metabolism if you think of it like a car and youre foot on pedal, car in neutral

Or youre just driving around the block, running miles on the car, using up petrol for the sake of it but not getting anywhere

Unaware of what that physique requires

Best physique - comp prep

Talk about my status

Living in a deficit

Yoyoing the restriction and overeating

Not fuelling, and thinking only leaning up, losing weight, fat loss

VS fuelling performance, FUELLING their metabolism

Which is what im all about in my coaching now because thats truly what has you ACTUALLY building the bosy for life

Over restricting then leads to performance dropping which only takes them

What exactly is the importance of fuelling for performance and going back to fat loss being a measure of progress and only leaning up

How can you shift that focus to perforamcne and make them see the importance of it and find fulfillment in that - the higher metabolic flux

Cortisol and muscle synthesis and fat burning - where it moves alot into we are running through more glucose and cycling that

They only look at the input not the output or think training is the post important thing as out vs the rest of the day but also that you don't know how good you feel until you feel good

And its impossible to feel amazing when you are mentally restricting, you don't have to be on 1200 or 1500 calories to be restricting, its a mental thing which is where most people find themselves

And then this leads into how we approach our building phase into mini bulks

People try mini bulks or 6 months of building… but thats a 6 months of building up not already adding to a HUGE sculpture of work thats already there

Ie, they come back after a long lay off or starting otu and theres still alot of training volume and capacity to then build up first

How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency?

How often are you giving your 100%

How often do you take time off? Etcetc

Age…

29.20

35:10

I did that mini and mini and i didnt realise until i looked back 2-3 years later all that wasted time when i HAD more time to put in more effort vs now where my business is a higher priority

THATS SOMEONE WHO HAS ALTREADY GOT A BACKLOG OF DOING ALL THE WORK, SMASHING IT, not just starting up again or for the first time

That potentiates fatloss, no matter if you still don't feel lean enough or you have more weight to lose

Especially as you get older this is even more important because age slows this process enough as it is so you need to be alot more strategic with what you do if you want to see the results and add more patience

▪️THE DRAWBACKS OF TRYING TO CONSTANTLY RESTRICT CARBS AKA BEING IN LOW CARB AVAILABILITY

The importance of fuelling your performance

Building up a high training capacity and metabolic flux = how you can live leaner, stronger and healthier

#308;- the ALL TELLING TRUTH about carbs, what if they dont work for you? ANTI-WELLNESS WANK3RY with Tom Bainbridge x Ruby Cherie Jan 26, 2024

do they make you puffy?

what else do you need to know?

#307; SO you got body goals? health & fitness goals? The realities of getting there & how to make it work as a busy mum!/ ALEC BRITTON Jan 19, 2024

https://www.instagram.com/alecbrittonfitness_/

https://www.instagram.com/transformxruby/

- BEING BUSY AND MAKING IT WORK

- HOW YOU STILL MANAGE TO GET IN STEPS

* meal planning

What does it look like for you

How does the week look for you

How do you plan ahead

Keeping it simple is so important

- how you manage meal prepping

Multi tasking

- how you manage steps, getting activity in, fitting in your sessions

* you don’t always feel like showing up, especially when youre tired – for steps, for eating the heathier choice, for training

* meal prep helping here with

- how you can use it as fuel to be a good role model for your family because you do it in a way that empowers and strengthens not starves you

- when people competed before how that distorts your lens of lean

the realities of coming away from that

• They then call themselves

•

- You didn’t just give up those things

- There was the body distortion that went with it and for many other people its also their relationship with food as well as their body to get there

-

someone who hasn't got a weight to lose but they want a leaner look... AND THINK FATLOSS is the answer

the reality of building muscle

expectation of results

especially if you stay in maintenance or keep wanting to dip into a deficit

people wanting to go into a cut 4 or 6 months into trying to eat more when they are only getting back into training hard

dont chase 2 rabbits at once

306; How self aware are you really? Do you have a fear of letting go control? Needing to see results to "stay on plan"? Clara Swedlund t Jan 12, 2024

https://www.instagram.com/clara_theexerpsych/

https://www.instagram.com/transformxruby/

BODY IMAGE analysis:

https://www.ncbi.nlm.nih.gov/books/NBK546582/

What if we are comparing ourselves to an old version of ourselves

This is why we want to change our bodies in the first place bc we want to be perceived in a certain way and think our body and changing it is whats going to make us feel happier more satisfied, more confident like we can wear skimpy clothes or whatever

But is it really?

Again how can being so

Don't like letting go of control
They feel they
Safety and defense and needing to know all the ins and outs so they need to know

The brain loves certain

predictability

We may have the goal which is ours and it is ours but we are seeing it in a different language or lens than it actually is or we say we want it but we don't realise that our view of how to get there is totally wrong

How can a physique orientated focus / approach impact eating patterns that don't serve us like emotional eating,

Hyperfixate on the body we think we should have

How it can lead us into a trajectory we don't want

305; mini - What's the best macro tracker? How to calculate your maintenance calories? Jan 08, 2024

And other things to consider

304; ANTIWELLNESS WANKERY - THE REALITIES OF PROGRESS, BODY CHANGE, the transformation journey & the timeline of results - ruby cherie x tom bainbridge Jan 05, 2024

NSFW

WHAT YOU NEED TO HEAR THIS NEW YEAR

303 BONUS: MY episode on Sam Forget's pod: How to Finally Fall in Love with the Process & Permanently Change Your Life with Ruby Cherie Dec 29, 2023

On today’s episode of Transformation Talks, we’re joined by Ruby Cherie, an integrative specialist who connects the mind and body, taking into account all aspects that make up your life-changing transformation to permanently change the trajectory of your life without unsustainable or restrictive diets and programs. Here’s what we got into in today’s talk:

The importance of eliminating timelines (⁠01:41⁠)
How to change your “default settings” (⁠09:07⁠)
Falling in love with our processes (⁠26:08⁠)
The truth about being “on track” (⁠37:10⁠)
The true value of a coach or program (⁠56:57⁠)
Ruby’s Fast 5 answers (⁠67:09⁠)

Here’s where you can connect more deeply with Ruby:Instagram: ⁠https://www.instagram.com/transformxruby/⁠Facebook: ⁠https://www.facebook.com/Rubyreneecherie

302; realities of change, goal setting & evolving with them, discovering your values - dalton franke & ben mayfield smith Dec 22, 2023

The importance of focusing on lifestyle

Results they expect to have

Comparing ourselves to a past version of ourselves

Willing to give and sacrifice

Extrinsic factors how can we learn to develop more of an internal drive

Again CLARITY OF THE STEPS THERE

Because you can have all the clarity on the end with the clairy of the journey there so yes i love this so so much

There's also the side where people fear failing and embracing themselves

The scarier part in 2023 is people are scared to admit they have a goal, a drive, passion, ambition

The minute you admit you have a goal or ambition you risk the consequences of failure

Same goal - but different mindset and approach

Goal linguistics

Language we use

Values

Pressures that are deciding this

The fear of success and the fear of failure are both future anxieties most people have no business worrying about but holds them back.

Everyone is so set in their victim ways that if you strive you must be wanting to improve yourself and that's right wing ambition that's dangerous or toxic or egotistical.

Most become scared to step out from the herd and proclaim their directions

and then when clients ask how often macros will change when its the wrong q to ask because

!/ they arent even tracking to start with nor consistent

2/ there are so many other things that need ot be prioritized

The root of it

Mindset of performance and body image struggles

Always wanting to chase lean holding you back and social media's role

Why people fail

""" relapse

How faking excitement done right can help

Athlete mindset for long term success

____ acknowledgement

P2; why is it so hard

Complications

Obstacles

Visual imagery

Discomfort in us

Always wanting to do it all

How to deal when life is too crazy and you still want to make progress

Strategies for changes

How to break and change embedded routine

https://www.instagram.com/daltonfranke_coaching/

https://www.instagram.com/ben_mayfieldsmith_

https://www.instagram.com/transformxruby/

301 - why you always fall off track, lose motivation, struggle & go back to old habits - expectations. Ben Mayfield-Smith & Dalton Franke Dec 15, 2023

High performance

Realistic expectations

In a get it now culture

Only seeing what we see not what is

We see the world as we are not it is

And ignore alot especially when we are busy in our own world (FB examples)

INCONGRUENCE

___

People say they want X but they don't what the X’s that lead to the X but its because they are looking at the wrong Xs…. their idea of how to get there is wrong;

Stages of change

Realities of change

clarity

- clietns feeling they need a phase

- when life disrupts them and then they ask more about "what phase am i in" blah blah

_________________

You should allow your goals to change

Is your goal even your own

What are your ideas of how you need to get there?

What do you THINK it looks like

How to use motivation to our advantage to then create momentum

https://www.instagram.com/daltonfranke_coaching/

https://www.instagram.com/ben_mayfieldsmith_

https://www.instagram.com/transformxruby/

300- Motivation, Behaviour change, HOW to create consistent success - Ben Mayfield Smith & Dalton Franke Dec 08, 2023

Emphasize how motivation plays a pivotal role in initiating and sustaining change.

Realistic expectations awareness & perception

The basics of behaviour and reasons behind them
Why is the goal there - whats driving it
What is it going to bring you

Do you find that lifestyle clients come to you comparing to a bodybuilding world because that seems to be an expectation or a “is your goal even your own”

Performance is beyond the gym and seeing it that way can create more of a superglue & shifting the identity - how this is the core of change, you need identity change

But then what is lean, we have the expectation it means nothing jiggles

______________________________________

Challenging irrational thoughts
Challenge thoughts about themselves
Where else have you seen success? Have you had to be balanced/not all or nothing

Challenge narrative - create a new narrative

NARRATIVE REFLECTION

PURPOSE - its focused on FEELS; performance is about skill and being - feeling

THE CONTEXT DETERMINES THE CONTENT / SITUATION

We react most of the time, so updating our default settings and base line habits is so important because of that

And learning to put in the pause and reflect and getting better at picking yourself up

___

Hard not easy

__not linear

PROCESS VS OUTCOME GOALS

______

We try to pick up where we left off

Misconstrued perception

We tend to only remember the good stuff of it and memory isnt reliable or true

Realities of getting lean even if it was in the past or losing weight once before and it not being the optimal way

--

What was the trigger

What led to it

Find the root

And the environment around the root

Someone eating a banana and crying (tiarna memories)

Keto and fast progress memory

https://www.instagram.com/daltonfranke_coaching/

https://www.instagram.com/ben_mayfieldsmith_

https://www.instagram.com/transformxruby/

299- ALAN ARAGON reveals the TRUTH on why you're not getting results, losing fat & building muscle. DIET HACKS you are missing.... Dec 01, 2023

THE IMPORTANCE OF THE APPROACH YOU TAKE; MUSCLE IS A CURRENCY YOU WANT TO AVOID DEBT

@thealanaragon @transformxruby

https://alanaragon.com/aarr-index/

https://www.amazon.com.au/Flexible-Dieting-Science-Based-Reality-Tested-Maintaining/dp/162860137X

https://alanaragon.com/product/proteinbook/

#254

https://open.spotify.com/episode/4Eg3wYhYuq3xp0QskSUnEs?si=gKkg-E3mQDC5691jM55LFQ

time frame it takes to build muscle

reality of building muscle

mini building phases and mini cuts

rates of progress in body composition goals

SO ITS CLEAR that body composition goals can take a long time to notice and the changes are slow to come by with building muscle

Which is why its so easy to just jump to fat loss – its what we know, its what we see faster , or should see faster pgress with

And when things are chaotic, we are overwhelmed

We just jump back to what we know and what is easy and its only “easy” because we feel like we are working hard, dopamine

And because women are so attached to the scale

And 12 week before after photos, its holding us back…

So now lets jump to **fountain of youth** transformation

https://www.instagram.com/p/CtrEBLBLAIf/

https://www.instagram.com/p/CuFIiPlxXFf/?hl=en&img_index=2

- See but I would argue that’s what most women ACTUALLY want

- Without having life INSIDE their goals, we will never feel satisfied anyway because it becomes a chore

- We all have our lifetime – and that’s how you make it sustainable and so much happees in that time only IF we see it that way (the only way you stop spinning your wheels

- What did it take to make those amazing changes (again it took 5 years but those 5 years are where most end up in the same place bc they try to rush it)

- What are the big take aways especially because you highlighted how we move away from optimal years as we age…. (the period of time women waste being pbsessed with lean)

26:00

- Did you do keto? Did you cut sugar? Did you avoid carbs? go low carbs?

- Im sure your wife ate so clean and did a lot of cardio to get that lean and look so much more defined and toned right?

Intermittent fasting? A lot of cardio

30:00 more on the scale

Alcohol also in the liver yet people gulp down their cocktails and demonize fruit and artificial sugar

So here we go – get in your base fruit and veg – I like 800g as a total –

Get in your wholegrains, whole food, protein & then you can add in a small % of your fun foods in there

That’s how you allow yourself to stay on track and not needing to sneak or cheat on things

** taste buds can change

__

42:00 ; DETOXING YOUR TASTEBUDS for a leaner healthier life!!

___

can we train our taste buds to stop craving such highly palatable foods & what would you say to someone who has a sugar addiction

______________________

so I had someone argue with me that starving your body of carbohydrates means that you'll just turn to burning fat instead when I was on the diet it worked but now lost all progress I'm back on carbs

let's talk about this

48: substrate use

51: rice study

Wait wait wait …. Diabetics eat carbs>?

____________

so do we need to eat foods in a specific order to prevent insulin from making us fat

Glucose goddess & glucose spikes

There are things we have with oats that also help the BG response aka protein because yeah protein increases glucose but it also triggers this thing called glucagon which helps draw it back in the cell – thus its more transient vs acute

298 - ep 14; debunking nutrition myths - are you addicted to sugar, processed foods yay or nay, hormones in food, sugar, detoxing - Anti Wellness Wankery. RUBY X TOM Nov 24, 2023

a bunch of BS flies around on social media; lets help you navigate it

#297. The most important message you need to hear this time of year Nov 21, 2023

It doesn’t matter how much weight you lose, or how fast you go If you are heading in the wrong direction DISCIPLINE, HARDWORK, or forcing WILLPOWER in the wrong direction wont get you any closer The results don’t matter if you cant keep them Or if keeping them means living in perpetual fear of ever losing them, Not enjoying the process, Doing unsustainable things (incongruent with your values) to “stay there” The method doesn’t matter if it isn’t promoting building/keeping muscle Or if you develop It's not that you're not making progress Or that it's not working 🙈You're just impatient 🙈You've been bamboozled by 6 week detoxes, 8 week shreds, and 12 week crazy transformations... 🙈You're flooded with images of comp prep girls, fitspos paid to put their a$$s on the gram to sell you a quick fix and make their dime. 🙉You are hypnotized into thinking what you see is all reality.. 🙊We are fed lies daily & the folk on social media play Chinese whispers of what they see to be THEIR truth... from someone claiming their spoonful of sugar worked for them REMEMBER- 🫠Results happen OVER TIME, not overnight~ & its never about your food never about your body - it's about so much more than that. Do you want to build something that lasts?

#296- The diet after the diet; the most important part of LONG TERM physique transformation . w/ Brandon DaCruz Nov 17, 2023

LIFE of abundance

1. Why fat loss/weight loss maintenance is so rare 2. Why we’re primed for fat gain after a diet

3. Why women need to be aware of the post diet body fat overshooting effect

4. What is a reverse diet?

5. How to know if you’re a candidate for a reverse diet

6. Factors to consider when beginning a reverse diet

7. Benefits females can get from reverse dieting

8. Quick tips for succeeding in a reverse diet

- so what it is we need to consider in our fat loss phase as women, and how exactly does our physiology make it so much harder the more we push and how long we push for...that make us more vulnerable to gain fat after a diet.

Because females are built to be more of the survivor, our drive for weight regain is higher than that of males… so why do we need to be so much more aware of how we come out of a dieting phase and how is it you address this for a better chance of success both physically and mentally?

QUALITY OF FOOD IS SO IMPORTANT

Realistic expecations

Always trade off if you want to get really lean - theres the super importance of actually putting in a longer time in building muscle otherwise like we mentioned that youll be smaller but looking worse so PHASES for LONG ENOUGH - know your long term and what it takes to get there

We can basically assume that our hormones are going to be all skewed

Lifestyle would have been implicated

And we can assume that theres mental fatigue as well

Women are also more likely to be comfort eaters, when we lose weight we have a strong drive to eat more due to the loss of fat tissue which heightens our senses for such.

@transformxruby

@brandondacruz_

#295- WOMEN ARE NOT SMALL MEN; Get off the merry-go-round & don't diet 'til you do this/ with Brandon DaCruz Nov 10, 2023

1. Why women aren’t just small men?

2. Differences in female physiology which we need to consider when coaching them

3. What females need to do prior to starting a fat loss diet

4. Primer phase- this is a different concept that I’ve actually never covered in depth on a podcast but I do a diet before the diet with many of my clients and almost all of my female dieters who have a history of chronic dieting

5. What is a primer phase

6. Why I use primer phases with my female clients and why I don’t just jump into fat loss phases with them

7. The purpose behind a primer phase aka what females need to do prior to trying to lose fat

8. Physiological considerations before starting a fat loss phase

9. Psychological considerations before starting a fat loss phase- this will touch on some of the stress side of things although if you just listened to my two part stress series you know that’s a 3 hour deep dive in and of itself lol

HIGH ENERGY FLUX STATE – WHY SO IMPORTANT

womens get an issue with dieting that men don’t

- Gain fat easier

- Harder to lose fat

Estrogen & progesterone dominant vs testosterone dominant

-Chronic dieting means cortisol lowering progesterone means estrogen dominant but doesn’t mean its high but then over time that can also start to have a negative loop and then estrogen falls

We fight back harder and faster

Chronic dieting state impacts your body BIG TIME

Hormonal dysfunction

Healthy body is responsive!!!

Relationship with food is so important. The diet before the diet – psychology & physiology

Binge restrict cycle - Yoyo - Gain back the weight after the diet

Body fat over shooting

Females – long history of chronic dieting, never got as lean as they wanted, or they did but couldn’t sustain it –

– is what you are doing working??

You cant sustain anything if your mindset around the scales, relationship with food and your progress

WHYYY its so important to take this long approach, the faster way to lose weight is the right way which looks longer on paper because it has less relapse

Stop using coaches just for weightloss

Nutrient deficiencies! – you can be in a surpus but nutrient deficit

- Nourishes gut health & digestion + metabolism in its own - thyroid

This will never happen if you keep hopping from diet to diet and quick fix to quick fix

Find Brandon here: @brandondacruz_

And ruby here: @transformxruby

294; motivation, discipline, willpower, perfectionism, all or nothing- what holds you back/ - Antiwellness wank3ry with Tom Bainbridge & Ruby Cherie Nov 03, 2023

Emotional states can significantly impact willpower. Here's how:

Stress and anxiety: High levels of stress and anxiety can deplete your willpower reserves. When you're emotionally overwhelmed, it's harder to exert self-control.

Emotional exhaustion: Sustained negative emotions or emotional exhaustion can drain your mental resources, making it challenging to stay disciplined and make sound decisions.

Positive emotions: Conversely, positive emotions can boost willpower. When you're in a positive emotional state, you may find it easier to stay motivated and disciplined.

Emotional awareness: Being aware of your emotional states is essential. Mindful self-awareness allows you to better manage your willpower in different situations.

Coping strategies: Developing healthy emotional coping strategies, like meditation or deep breathing exercises, can help you maintain willpower, even in the face of emotional challenges.

In summary, emotional awareness is the cornerstone of maintaining a healthy balance between the pursuit of excellence and the acceptance of imperfection. It empowers you to navigate your emotional landscape, respond to emotional triggers, practice self-compassion, adapt to changing emotional states, and seek the support you need. This heightened emotional intelligence ultimately leads to better mental well-being and more realistic, fulfilling pursuits of excellence.

Set Realistic Standards: Define what excellence means in each area of your life and ensure your standards are attainable. Recognize that not everything requires the same level of perfection.

Prioritize: Identify which areas of your life or goals truly require excellence and which ones can thrive with imperfection. Focus your energy on what matters most.

Embrace the Learning Process: Understand that the journey toward excellence is a continuous process of growth and learning. It's okay to make mistakes and learn from them along the way.

Celebrate Progress: Acknowledge and celebrate your progress, no matter how small. These milestones are evidence of your growth and efforts.

Practice Self-Compassion: Be kind to yourself when you fall short of perfection. Self-compassion allows you to accept imperfections without harsh self-criticism.

Seek Feedback: Learn to accept constructive criticism and use it as a tool for improvement. Feedback can help you move closer to excellence.

Define Your Values: Ensure that your pursuit of excellence aligns with your core values. When it does, it's easier to find satisfaction in your efforts, even when they're imperfect.

Stay Adaptable: Life is full of unexpected challenges and changes. Being adaptable and open to imperfection can help you navigate these twists and turns with resilience.

Mindfulness: Regularly practice mindfulness to stay present and avoid dwelling on past mistakes or worrying about future perfection.

Remember the 80/20 Rule: Often, 80% of the results come from 20% of the effort. Identify the vital few actions that contribute the most to your goals and focus on them.

#293; Body image, self-sabotage, compassion & why you feel at war with yourself & your thoughts; Clara Swedlund Oct 27, 2023

https://www.instagram.com/clara_theexerpsych/

https://www.instagram.com/transformxruby/

Body image, self-sabotage, compassion & why do you feel at war with yourself & your thoughts?

The ultimate physique as a goal & getting leaner/losing weight: what is the perfect body?

Does it exist or is it something else?

I can clearly see that im putting in so much effort into all of this and not seeing the results i want… but when push comes to shove, i find it hard to eat up as i should to put myself into this slight surplus

The pursuit can have you more obsessed

Self compassion -

Body image & the fear of getting bigger, gaining weight, or letting go of the dieting mentality / chasing lean; talk about the hear around this and how many are unaware that this is what is creating the negative body image and stopping true progress

From what ive experienced its to do with our growth, our approach, our mindset, influences & environment which impact our body image

Change -

Habits are hard to change as are beliefs because they all serve a purpose… even if its keeping us stuck in a place we don't want to be

It easy to start blaming yourself for behaving in ways you know don't serve you

👉🏽self-sabotage, overeating, underreating, over-exercising, “fucking it up”, buying or ordering food/drink items you know aren’t aligned with your values,

not good enough, not restrictive enough, not hard enough, not motivated enough, not smart enough, not worthy enough

Why is “not disciplined enough” far from whats actually happening here

53:00

When theres chaos going on in someones life

Shaming or hating yourself to change doesnt work

Talking more on forced vs true motivation & how its not something you will always have which is also normal

Feeling fat

Tracking as obsessive

POST DIET BLUES and where people go wrong

Limiting beliefs

& fixed mindsets

One of the best ways to stay consistent with your fitness goals is to focus on developing your WILLINGNESS 👇🏽

As a psychologist working in the fitness industry, one of the things my clients talk to me most about is the struggle to stay motivated with their training and nutrition.

& I totally get it, it can be hard to realise that feeling fit and healthy is an ongoing process and not an end goal 🙃

Moving away from VS being compelled to and how that factors into motivation and long term change/results

292; Don't skip this most important part of your health & fitness journey; apply this and youll succeed LONG TERM/Jared Hamilton Oct 20, 2023

Dieting from the inside out podcast

@realjaredhamilton

@transformxruby

3/ the first phase of your journey shouldnt be about how much progress you see or weight you lose physically - that should be building a foundation

If you had alot of weight to lose or even just the last bit f weight, can we talk about the most important part of the process as step 1 in any change

How the first part of coaching shouldnt be about how much weight you lose or how much progress you can make but rather setting a strong foundation, building habits, reflecting on mindsets, and addressing the inner game

1/self sabotage & the all or nothing mindset around food, tracking food, social events

2/how your identity keeps you stuck & how to fix it - why this is so important

4/ How to start believing in yourself

Most people fail before they even get started but when you’re lifting heavier you set yourself up for success MENTALLY right out the gate.

How lifting and focusing on performance (go into how i focus) has a ripple effect on ever day life which then impacts your body image and also gets you to your physique goals faster

----

5/ negative self talk - how this keeps you from ever achieving that “goal body & life”

-------

6/ self awareness & being solutions focused

- you cant shame yourself into change; talk about this. and how getting your "goal body" and to this HAPPY CONFIDENT zones needs to come from self care

--

7/ the blind spot of not even realising what our “problem” is because theres shame and judgement we are unaware of

9/ sabotage through fear of what if i actually succeed and then not realising that we have all the change that comes with taht and not being able to do it because we don't realise what the journey is all about

How can you upgrade the familiar

& celebrate your wins

You need to celebrate them as much as you can because without that - you arent allowing yourself to BECOME that person

Pause and slow down so you can start to realise the new you you are building

Not just be someone checking boxes

8/people pleasing & lack of boundaries

• Do not mark progress on the harvest but the seeds you plant

• Progress is the most lagging indicator

I would also say the environment you create & upkeep

How can you build the ability to withstand the long time

• Being proactive

• Don’t wait for a forest

A lot of the time we aren’t aware of the self sabotage coming in

We keep facing battles

We may not even know the emotions

Ie emotions around food

Or if we are used to rewarding ourselves with food etc

We just say we have emotions or feelings but we aren’t even aware of what is showing up

• Quit prioritizing – this is very common with women how can we ensure we don’t put THIS off

(all or nothing, perfection, minimal effective

291; Metabolism, adaptation, damage…consequences of dieting & crash dieting Antiwellness wank3ry with Tom Bainbridge & Ruby Cherie Oct 13, 2023

End of diet maintenance = suppressed maintenance

How can deficit affect metabolic rate

Long term effects after a diet?

Muscles role? Can you explain the concept of "set point" in relation to metabolism and weight management?

Metabolic phenotypes

Crash diets can lead to severe metabolic adaptation and negatively impact long-term weight management.

Can you explain the concept of "set point" in relation to metabolism and weight management?

What's the significance of refeeding periods in preventing metabolic slowdown during a diet?

Can you share strategies to rev up metabolism post-diet to support weight maintenance?

What happens to metabolism during prolonged periods of caloric surplus or maintenance after a diet?

290- Dr Gary Mendoza- Habits. forming them, keeping them. About failure & change. Do you underestimate how hard that change is? Oct 06, 2023

Twitter @drgarymend

IG @drgarymendoza

Stages Of Change

@transformxruby

Habits not the forming but the maintenance of the habit; why and how

If the way you change is to replace old habits with new ones, then is change only the product of repetition?

How do you change habits and mindsets?

Power of writing to mix in the visual pathway too

Importance of environment

Mindset

Identity and how to get people in a readiness state for change in a way that they arent setting themselves up for dissapointment

If its stress & emotional eating, or comfort food

EMOTIONALLY ANCHORED GOALS

--value there is no fail only toward or away

Needs feelings

When we get sick, sad, injured, have family emergencies how do we keep that habit if there’s a break in repetition?

Can the new habit continue to be formed and stabilized in those times when the repetition is temporarily broken.

perservere

Managing it

Also, comfort food. When carbs or sweets or whatever truly does comfort in times of stress, what can replace that habit?

So is it safe to then say the mindset & identity and intention behind it is important. And why just having weightloss as a goal or unrealistic expectation is where people fall off

Health benefits -responsive

Recognise these amazing changes and progress- and how to celebrate it internally (think more positive about the changes and success/ rather than feeling like a fraud and I can't be positive about it)

But even though scales haven't moved at all in a year, and I want to lose another 10kg, but I've had so much more success elsewhere. How does someone recognise and change their thoughts as we always relate back to scales as 'success'

Mood and energy diaries

How do you feel

This can be a big reason why coaches are so important and valuable in this process - they teach you how to look for success

Progress

They help shift your mindset and inject you with confidence

This is exactly how i help my girls and you get out so much more from the process than just

Self talk

Theres this post that circulates that i hate TF out of and thats it takes 21 days or whatever to create a habit and 66 to make it automatic

I love the GOALS WILL SHIFT because this will be perfect to sum it up - as THAT IS the process and why the process is the whole damn goal

Thats life

Is there anything else you want to say about the importance of focusing on this process, on feels & habits over what we want out of them?

Q: What are the barriers to change?

Someone thinks they are ready for change

Habits don’t die

It’s a slow process

Little things at a time

They feel its not worth their time

And when life is crazy or work is crazy, (it always is and we kid ourselves saying its going to calm down)

Our brain loves easy

Yet we try to complicate things more because SM makes it look fancy

And we can do this with the way we approach food, always needing a whole new thing every single day instead of having a routine, or something on autopilot

PULL goal

FEEL like

BE LIKE

“goal”

“time”

Social media doesn’t have time

It has now now now or you are behind

Results should be a weekly metric like fuck off haha

“consciously”

Understanding yourself

289- ep 11; THE MAINTENANCE EPISODE - anti wellness wank3ry - fear of losing control and gaining weight Sep 29, 2023

@transformxruby

@tombainbridgecoaching

Many women often have specific concerns and fears when it comes to maintenance periods in their fitness journey. These concerns can be influenced by various factors, including societal pressures, personal experiences, and misconceptions. Here are some common fears that females may have regarding maintenance periods:

Fear of Weight Gain: One of the most common fears is that taking a break from a calorie deficit will lead to significant weight gain. Women may worry that their hard-earned progress will be lost during a maintenance phase.

Loss of Control: Some women fear that they'll lose control over their eating habits during maintenance and may struggle with overeating or emotional eating.

Body Image Concerns: Maintenance periods can trigger body image concerns. Women might worry that they won't look as lean or fit during this phase, which can be emotionally challenging.

Slower Progress: There's often a fear that taking a maintenance break will slow down their overall progress toward their fitness goals, especially if they're in a hurry to see results.

Comparison to Others: Women may compare themselves to others who appear to stay in a perpetual state of dieting or weight loss, which can create pressure to do the same.

Negative Feedback: Concerns about receiving negative feedback or criticism from peers or social circles can also play a role in these fears.

Unrealistic Expectations: Unrealistic expectations about how quickly they should achieve their fitness goals can lead to fears about maintenance periods.

the intense focus on the body in the realm of health and fitness can sometimes hold us back in various ways. Here are some of the ways this singular focus can be limiting:

Self-Worth Tied to Appearance: When our self-worth becomes closely tied to our physical appearance, it can lead to low self-esteem and body dissatisfaction. This can be emotionally taxing and hinder personal growth.

Extreme Dieting and Exercise: The desire for a certain body image can drive people to extreme dieting and exercise routines that may not be sustainable or healthy in the long term. This can lead to burnout and health issues.

Comparison and Competition: Constant comparison to others and striving to meet societal beauty standards can create a sense of competition and jealousy rather than collaboration and support within the fitness community.

Neglecting Overall Well-being: An obsession with the body can cause people to neglect other aspects of their well-being, such as mental health, emotional balance, and social connections.

Yo-Yo Dieting: The pursuit of a particular body often leads to yo-yo dieting, where individuals go through cycles of weight loss and regain, which can have negative effects on metabolism and overall health.

Exclusion and Inclusivity: It can sometimes lead to exclusivity within fitness communities, making some individuals feel unwelcome or inadequate if they don't fit a certain mold.

Overemphasis on Quick Fixes: The desire for rapid body transformations can lead to the overuse of supplements, extreme diets, and even unhealthy practices like crash dieting or excessive use of weight loss pills.

To overcome these limitations, it's crucial to shift the focus in health and fitness towards holistic well-being. This means considering not only physical health but also mental, emotional, and social well-being. Encouraging self-acceptance, body positivity, and setting realistic, sustainable goals can promote a healthier and more balanced approach to fitness. Remember that the ultimate goal should be overall health and happiness, not just a specific body shape or size.

288/ The unknown self-sabotage; Are you in survival mode? Stressed out? / Paula Rastrick Sep 22, 2023

If you want the Ace test for trauma just shoot me a message and ill get it to you

https://www.instagram.com/transformxruby/

Resources

Arielle schwartz - free videos & youtubes

https://www.instagram.com/mrspaularastrick

https://thebrainbodymethod.com/

Paula does EDMR online

IFS

Alot of women are in this high functioning state - trying to be everything do everything, please people, get everything right

Set unrealistic standards

Perfectionism

Repression - shut up and get on with it.

Emotional regulation and how the body knows more than we are aware of

We are too busy trying to do do do tick boxes we don't slow down to understand us

We try to suppress vs understand

To ignore vs regulate

I am an anxious person

How can this show up in our day to day lives and impact our wellbeing & quality of life

How do you help women through it?

Do you find that many women arent even aware of the state they are in because its become their normal?

Fight flight all day long

Especially post lockdown

So we are living in this survival mode

Which is why we come up against sticking points in our journey and we don't know how to get back control so we try to control our bodies

Our image

We try to fit an image to feel like we belong and relatedness

Its safe to us for some reason

So we sabotage ourselves wanting this body image that isnt the true end goal

But we can control it and we can be busy, the need to do more be more

You say this is fear based distraction and so much more -

~~~

Its almost like what are we missing in our lives to try to stay busy or fix our bodies

To control some form of our lives

Or on the other hand when things slow down

When we get a chance to rest

We then see that as an opportunity to emotionally eat

Why do women have more sensitive nervous systems

How can gut health also show up in this

Talking about how menopause can trigger this more

Pain is never about the site of pain but our perception and also how bio psycho social impacts it and thats the same with how we approach our fitness journey and how our brain and body work together in this

How does low estrogen then impact how we respond to things, how our brain responds

Why is it difficult to meditate when stressed.

Highly sensitive

What helps to calm the brain period thus is the hardest for me.

How can you teach a brain to trust itself more

Are there somatic body therapy recommendations to help feel instead of talking. I've done years of talking. I think the combination of body work would help immensely.

How to regulate nervous symptoms when experiencing trauma.

What type of therapies can help desensitised.

What practises help transition through menopause with a disregulated nervous system.

Are there herbs or supplements that can assist calming brain and nervous symptoms.

Can you flight and fight mode from trauma be constantly activated.

How can you help slow down someone who is in this go go most & what do you recommend to help desensitise to then help us regulate

INCREASE YOUR CAPACITY

287 - DO YOU HAVE A FOOD SENSITIVITY? When SHOULD you detox? - ep10. Anti-Wellness Wank3ry Series. Ruby Cherie x Tom Bainbridge Sep 15, 2023

The truth behind the tests as well

#286/ Motivation, Identity, Behaviour change & creating lasting habits - navigating expectations / Dalton Franke Sep 08, 2023

www.instagram.com/daltonfranke_coaching/
www.instagram.com/transformxruby

links & studies: Insufficient sleep undermines dietary efforts to reduce adiposity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/
https://selfdeterminationtheory.org/theory/

The stuff thats missed out - behaviour change… the mindset

The superglue to everything

It doesnt matter the results you get if you cant keep them

Skillsets

Intuitive actions & habits

People say fuck motivation - you need discipline

Starting when you arent ready

The time warp we have like when things are going crap in the moment we feel like its months and months of struggle

We also have time warp

ACT the acceptance being pivotal

Relatedness - community

unrealistic expectations, awareness & acceptance

You sent identity shifting, ambivalence

Motivation - behaviour change - strategies for goal setting and creating momentum

What holds people back from commitment

“Respect myself” but most people don't act in that way anyway

Its usually from self hate and wanting to move away from

Values - Ambivalence often arises when making important life decisions. How can someone work through ambivalence

What are some common sources of ambivalence when it comes to pursuing our goals, and how can we address them effectively?

What are some examples of change talk

Spectrum from amotivation to Intrinsic

WHY its important to them

Example of leanne saying she wanted to be confident in little clothes

She wants to feel good and be able to wear clothes without feeling like she cant pull it off or embarras herself

Its all makes sense but in the moment, we want results now, we don't care about this stuff - how do you reconcile that and break down that disconnect and unrealistic expectations or what the journey should look like

This is why i ask so many questions and i think my girls get so annoyed at how many qs i shoot back at them

How does self-acceptance play a role in achieving long-term behavior change and sustained motivation?

Can you discuss the role of self-compassion & emotional regulation for keeping people making progress and on their journey

For behavior change, especially when facing obstacles?

-------------------------

Could you explain the concept of "identity shifting" and how it relates to making lasting changes in our lives?

BECAUSE

Many people struggle with breaking old habits. What are some effective approaches for overcoming resistance to change and adopting new behaviors?

How important is accountability in the process of behavior change?

AND THEN

AND WHAT, SO WHAT, BUT WHAT

What you were doing wasnt making you happy or getting you to where you want to be

it s normal to think trying harder

Working harder

Just trying that one more

Motivation can be fleeting. What strategies can individuals use to sustain their motivation over the long term, especially when working towards personal goals within a community?

Youll

Lets talk more about actually using that coaching group community, i have my inner circle and you have yours - how can this really help with sustaining change & taking people to their next level & actualizing their goals and even more than they imagined

How can setting unrealistic expectations impact our motivation and behavior change efforts?

Can you share practical strategies for overcoming

Small wins

What are some common pitfalls people encounter when trying to maintain motivation over the long term?

How can individuals adjust their strategies to stay motivated as circumstances and priorities change?

Are there specific habits or routines that can help anchor new behaviors and prevent relapses?

Perceived effort & expectation from that VS reality

#285/ Carbs, insulin Blood Glucose and CGMs/ ep 9. The Anti-Wellness Wank3ry Series Ep 7. Ruby Cherie x Tom Bainbridge Sep 01, 2023

another one bites the dust

MYTHS AROUND INSULIN, SUGAR, CARBS, DIABETES, LOW CARB DIETS

etc

284/ Let’s figure it out; you arent stuck. Your internal beliefs will make it into your external reality through your behaviours; Kait Ann Michelle Aug 25, 2023

https://www.instagram.com/kaitannmichelle/

Our own worst enemy

We turn our emotions into actions and behaviours because its automatic

We dnt even know what those emotions are

Which is where fluffy

Food & stress eating

Emotions then become our identity because they become thoughts become things and repeated over time thats our lived reality

It always happens at night

And we try to find pleasure in our food if we don't have that joy in our lives

Shifting identity

Future pacing

Body image

We also put so much fucking pressure on ourselves

Enjoy them - wont at first but its something people always miss out in the equation

NOT EASY

Not being happy or confident isnt an easy way to live either, its living life with your handbrake on

Do hard things and you build confidence, HAY I CAN DO THIS

No = 1 thing

Yes = no to everything else

Metrics - numbers, how do you then measure progress after that

Using the scale to justify our pass or fail

Thinking getting to this outcome will make them happy etcetc

Impatience

Putting all their value on weightloss & always needing to be in a deficit or leaning up

Never giving our bodies a chance to thrive You cant have balance in fatloss and thats why you don't live in fatloss

Theres always something that isnt balanced - our version of balance is always changing

#283/ Body fat machines & other aesthetic measures are FOOLING you/ EP 8 The Anti-Wellness Wank3ry Series Ruby Cherie x Tom Bainbridge Aug 19, 2023

let us know what you think of this podcast

it gets into the juice of it about 15 mins in!

#282/ Building a SUCCESS mindset, getting better LASTING outcomes, charging your batteries & whats needed to WIN longterm; Dr Josh Smith Aug 11, 2023

Mindset for success, getting better outcomes that last, charging your batteries & the one thing you need to WIN longterm; Dr Josh Smith

@drj.smith

@transformxruby

When to know when youre past your limit & how to

importance of setting me time as much as you schedule everything else in me time is just as important

what is the best way to nurture yourself mentally?

….if you don't know who YOU are

You end up living for others

Having otehhr peoples goals that arent your

Cell phone - battery saving

How we act knowing that

-----> relate to body as well

If you don't put you first and you sacrifice that for the kids

Low energy for kids? Is that your best

Parent influence

_____________________

Perfect and ideal is different for everyone - its a lens and perception

In the same environment people have 2 diff experiences depending on so many tother things

Felt crap at that goal , nevr felt enough

What do you have to do to get into the blue category

Grey things you cant click

Starting energy is usually alot harder - make it easier

One mistake, one error, does not have to compound and take on a life of its own. We have a tendency to see a mistake or bad choice as binary, this all-or-nothing success or failure. And once we register failure, there is decreased motivation to make good/healthy choices.

All or nothing

Living in congruence = better results that last

Many times peoples goals arent their own

The feelings around changing your mind

Life is a series of choices. And theyre small

But in the moment everything always feels so big

Even bigger when you struggle

How to alter mindset around not drowning decisions, despite what you feel the size is

but being able to break them down into more manageable steps 👣

We also overemphasise what we don't see in ourselves with what we overemphaze with them

Neuroplasticity

Awareness

If you have a history of making errors

Of struggling

This becomes a BIGGER role

this too we all expect too much too fast and the expectations and perfectionism thing, like be real with what’s achieveale

If you spend so much time focused on all that went wrong, all that you don't like. Etcetc, you will have a negative experience and not even realise or notice the things that ARE happening for you and good things

So you wont enjoy any of the experience

Boundaries especially in relationships, with partners & their families

Especially when they arent on the same path as you / Journey as you

what is something to work towards learning every day?

any tips or advice for 'letting go of what you're not in control of'?

Sunk cost eff

1:05

1.07

→

also body checking and how what you put out there is heard by the universe and your body & how it can impact your progress

281/ SLEEP. The Anti-Wellness Wank3ry Series Ep 7. Ruby Cherie x Tom Bainbridge Aug 03, 2023

@transformxruby

@tombainbridgecoaching

#280 Mike T Nelson - you cant hack physiology or biology. Magic in context. cardio? fat burning? are you running off sugar? Jul 27, 2023

@drmiketnelson

Miketnelson.com

@transformxruby

There is so much information out there

But the thing is that thats so generalised and the messaging can really take away from the fact that these are actually really useful tools for some clients and it can make them resist the process if they believe the parrots

Alot of it is great

And it is fact like fasted cardio doesnt burn more fat or increase fatloss

Meal timing or carb timing doesnt matter

Carb cycling is useless

CARBS v FAT

Metabolic flexibility –

Burn more sugar VS burn more fat

VO2 max

This is also where stretching can play a role because a lot of these people are in high stress states which impacts all of this

How does muscle mass and training come into this and why would aerobic training be more beneficial to the overweight population

30:00

38 optimal

Over dieting and training

42

As we know with one of my girls who used fasted training, fasted carbio, i timed carbs and it improved her insulin sensitivity and blood siugar control, she reduced cravings & wasnt so hungry between meals and was able to do runs without tanking and is dropping body fat much easier with that

So lets talk about metabolic flexibility but more so why this is so important for those who have extra body fat especially

Then we can go into where fasted cardio comes in, timing carbs etc

But on the otherend to optimize training and body comp - we need to realise carbs fuel performance in the gym

So people who have alot of body fat to lose have no issue breaking down fat… thats not actually the problem,. The problem is actually in oxidizing that fat so maybe you can talk more on that and things you would consider and implement

How can building more mitochondria help anyone but especially the overweight person - how and why is cardio of more benefit for unfit & overweight people to implement so that they can see better results through training and the rest?

]

What are other benefits of working on metabolic flexibility

How can living in a highly sympathetic state impact yoru body in terms of mobility & movement, training & health - i know you are one for HRV markets - why is recovery so important

Can we talk about the importance of sleep in all of this & its role in metabolic health

279/ Artificial sweeteners. The Anti-Wellness Wank3ry Series Ep 6. Ruby Cherie x Tom Bainbridge Jul 21, 2023

WHAT DO YOU WANT US TO TALK ABOUT!?

STEVIA VS ASPARTAME and other articifuals

natural is better? cancer? cravings? insulin? makes you hold fat?

#278; What the LEAN, STRONG DEFINED LOOK really takes- Anti-Wellness Wank3ry Series Ep 5 Ruby Cherie x Tom Bainbridge Jul 14, 2023

DO you relate to this?

check out episode #250 & #271

#277; Scales, training logs, your body. How do you make & measure PROGRESS LONG-TERM + the most important YET OVERLOOKED piece. Ft Dillon Phaneuf Jul 07, 2023

@dillonphaneuf

@transformxruby

whats next ?

where are you going to go?

Having confidence is showing up for yourself and doing the things you know you need to do and knowing that this all leads to the outcome. If ou give your best and show up for yourself every day, things will work out

But bang on

Scale – hard to let the scale to go up

I think that social media and opinions and make this really hard because “tahts obsessive” that’s

They then start to fear restriction because of the approaches they took before that left them sad, isolated, restricted etcetc

Tried keto etcetc so that rebellion against restriction kicks in

I had a client that never changed because she was following a lot of acceptance and body positive anti diet things but she also wanted to change but because that was what she was surrounding herself with there was a lot of misery through her ambivalence

___ my taste buds –

There are a lot of coaches who get 100% compliant or not? scale weight? Cool heres your macros

This is why I ban the scale for at least 6 months even 12 months, people don’t know how to feel and ttune into their body anymore

They don’t know how to FEEL things anymore

Because this then translates into the gym chasing only numbers not tuning into muscle tension which is the thing you need for muscle growth

Pinpoints that trigger us in the week

My mindset isn’t 100% yet so I cant start until I get this or I cant do this until my mind is 100%

If you haven’t learnt to trust yourself and if you don’t believe you can, you struggle more with the things

And they don’t believe they can and they aren’t doing the protocol as they should

Fuelling for training performance

Training intensity is a skill

Learning to engage certain muscles is a skill

You may feel it everywhere at first and then progressing that

Motivation on a fad or challenge with dumb approaches but then what and that’s when people relapse exactly they were addicted to results they lost the path

Be willing to progress and realise its not all load on the bar and you cant force it

Lets go back to using more in the log book than just x X x reps

Self talk

More things impact sessions than just muscle as well

And not every session is going to be worth talking about

The unlearning is the hardest work

Its hard to sort our shit out to get on the journey with yourself vs against yourself

#276; Stop letting your identity be based off your physical results; they are the biggest lagging indicator - Jared Hamilton Jun 30, 2023

Dieting from the inside out podcast

@realjaredhamilton

@transformxruby

The negative self talk you’re engaging in causes more damage than you realize.

They are in the past

Just because you feel like you havent made progress doesnt mean you havent made progress

43:00

Are you able think a thought without believing it to be true

Don't be so

The beliefs about yourself

Understanding how sabotage actually works

Identity identity people want to lose weight thinking they hit this end goal and they get happy but will never be happy in the journey or when they get the goal if they don't use the process as the goal to change their identity

The entire inner game

Relationship with food

Noone will build a house with no foundation

People want to get these goals but they try to go for it with no foundation

No matter what i do, im always going back to square one

Subconscious - not aware of it

We keep chasing more more more

IDENTITY -

People who lose alot of weight but they still see themselves as their old self

> how can we create awareness around it

Lack of belief we can?

How can we build that belief & proof that we can and reinforce it

People expect to get things perfect from the get go -

Alot of people fear change and not being able to have control over things… how do you see this filter into it all

What are some other tasks that can allow us to separate the logic and emotional so we can make that forward progress

Alot of people struggle to ask for help on things thinking that they should be able to handle things on

#275 Women arent small men but we arent snowflakes either -on fatloss and getting results Jun 27, 2023

hormones? test vs estrogen?

the menstrual cycle

whats the go?

do we really have things that make fatloss hardER?

#274; Gareth Sapstead/ Programming for long term physique goals & how to maximize our training/ the Fitness Maverick Jun 23, 2023

@thefitnessmaverick

@elite_physique_training

@transformxruby

1;13

Bringing it back to why having a coach is so important

Your feels can change weekly and youll., have to readjust which again comes to why

Use your warkmups and foicus on the muscle

The importance of setting up exercises correctly and execution in getting your best results

Bringing it back to why having a coach is so important

This is why program design is an art (leg curl with thrust / squat)

Are barbells overrated?

Everyone is built different

RDL pet peeve

Bringing the band back in for the lats – thoracic extension, shoulder extension

The impact of poor thoracic extension on other movements

View on “there is no perfect posture” when people also have poor shoulder and hip health and little thoracic extension ability

- The importance of core & how core isn’t abs

- The importance of the lats & bracing

- When people program for themselves they avoid exercises they hate or arent good at that they most likely really need like single leg work etc

- And can cause a heap of imbalance, niggle injury, overcompensation etcetc

Training isnt all just about chasing max growth or strength, its longevity, its moving better, getting out of pain, sorting niggles and improving postural muscles to fight our posture we are stuck in for the most of the day - but our body is a byproduct of that

And it allows us to train longer without having to sit out with pain etcetc

Things youve changed your stance on

#273/ Gareth Sapstead/ Everyone wants to #lookgoodnaked & have that lean, sculpted dream physique… So HOW do you train for it?/ The Fitness Maverick Jun 16, 2023

@thefitnessmaverick

@elite_physique_training

@transformxruby

Mistakes women make when programming themselves & going at it without a coach

Mindsets keeping females stuck when training

Importance of glutes

The state of glute training and band training on tik tok

Programming for long term physique goals & how to maximize our training

What are the most underrated muscles & exercises for the a novice lifter and then an advanced lifter

Top tips for growing glutes & shoulders

We all want to feel good in our clothes, look good naked

· You can also have all the certs but without walking the talk and working with different

Mistakes

- People don’t under

6:50 – stress is holding you back

9:15 – rep ranges

And itll be easy to then shove load onto the other muscles with the higher rep range

Lets lead this now into how this is stopping people actually getting the leaner built body they want despite thinking its building the leaner muscle

People uselessly chasing numbers like its linear and forcing progress

14:30

Forcing PBs each session

20:30 – targeted tension from MMC

People hold themselves to the number on the bar so much

Tempo, not forcing progress

Resting too much between sets

Importance of getting the body in an optimal position to be able to execute movement for not only the best recruitment and impact ot grow that muscle but to prevent injury

27;30

Find the muscle, feel the muscle first

For people wanting to bias the glutes more in exercises, what do you typically see as obstacles to this, and what are your fixes.

Add to that - lets talk about some exercises and how you would go about not only implementing & executing them but anything that can make it more of an effective glute exercise… ie doing leg curls or couch stretches before hip thrusts

Or maybe a lunge stretch before the leg press which are 2 things i typically implment

If hamstrings take over the glutes?

If quads take over the glutes?

272/ ALCOHOL; INFLAMMATION. The Anti-Wellness Wank3ry Series Ep 2 Ruby Cherie x Tom Bainbridge Jun 13, 2023

ALCOHOL

how can it be holding you back?

is there a moderate intake?

how can one go about including it?

#271/ Do you want weight loss OR do you want a radical physique change? Body image, comparisons & realities/ Jess Dalglish Jun 09, 2023

instagram.com/jessdalglishcoaching/

instagram.com/transformxruby

Comparing themselves to people to those who are muscular but don’t know how to get there

Comparisons but seeing themselves in a different lens than reality

People aren’t willing to commit to a longer process

Coaches facilitate this process

We can be more productive in the process

What is comparing to others bringing you

Whats the purpose behind it

Despite everything im doing, I still don’t look like that

~~~~~~~~~~~~~~~

A lot of people are still doing thing that don’t serve them in the same breath of comparing which holds them back and it can be the lack of commitment

They don’t know what the process looks like

They don’t know what commitment actually looks like

People only see coaches or programs, journeys.. as for fatloss or

Ø What happens when you go onholidays and vacation. Just factory reset do it all again always feeling like youre bnever there

If youre going to work with someone and actually commit

But heres the question

If you aren’t

Then wtf do you want out of this? You don’t really want results then do you?

Because you need

But heres

BODY IMAGE DAYS

You cant remove bad body image days

Digestion is a normal thing we can get emotional about it

Body image across a whole week - body comp wont change a lot over a while week

Comparison on social media

CLOTHES

People also just see all these people prepping and think it’s the next step after deciding to lose weight

Lets go back to the idea that - I just want to lose weight first then ill gain muscle

I just want to lose this fat first then we can build my food up

Then we can get stronger

Then we can worry about the rest

I need to do this photoshoot I need to start a cut

People just want to put themselves into photoshoots all the time as well its the new cool thing to do

But person has only just started on a process of not chasing smaller

Where does this idea of your body image come from as well

Trust themselves

Be patient with yourself

Easy? Hard? What the process itself looks like?

The cost of certain goals

Willing to give up and not

How to sustain certain things.. Is it realistic to sustain it?

5050 –

Confidence is in showing up for yourself

#270; Jordan Syatt- TOP TIPS, MOTIVATION, making weightloss easier; overcoming struggles or fall off the wagon, making results a forever thing; harsh realities online Jun 02, 2023

Starting out and committing for a long term change and TRULY taking an approach –

the start &

Summarize everything they do then ask Should we be doing more, staying the same, doing less

behind all of that and how its almost as toxic as saying “its just one, eat the cookie” when not everyone is in the same place

People

have had years behind them to eat just that one,

To know

the education around food etc

Others

don't

Also our social media our perception of normal and reality is all the same

Also in

this how the intuitive eating movement can cause more issues with food where

they feel bad for wanting control, and even bad or tracking steps & food…

People

who don't track food so closely are those who have been doing it for years

And

people forget how they started and what they needed back then, even as exercise

cues which may NOT be optimal but what might be needed

___________

*** the

value of tracking VS people making others feel guilty in saying its disordered

and the reality

And i

always say there is nothing more obsessive than complaining about how you feel

and how you cant get your goals, your metabolism hormones blah blah blah

>>

i love your explanation on how to bring up a healthy model of this around kids

with your reference to recipes, maybe you can explain more into that

identity AND environment are big players here, even of one as a dieter. Or

only knowing shrinking, chasing small.

Or even just

identifying as someone whos always struggling for that

&

a 3rd question in that.. Being okay to admit we are struggling or even relapsed

so we can ask for assistance/help

Relationship

with failure

The

fear of the unknown

People

hating themselves stuck because of how scared they are of the what ifs

> what are some things you prep people with when they are starting a weightloss journey - in this include the motivation cycle - reality, expectations

preconceived

notions that don't serve us

And

anything that people like clients or people wanting to become clients/hire a

coach, and anyone else need to be aware of if they are to succeed long term

When people go to food for emotional needs, when they have a lot going on so they fall to poor eating habits and reinforcing the healthy cycle

The minimum commitment with a coach should be seen as really only a starting point because theres a lot of learning to do and unlearning to do

Navigating

> “i fell off the wagon” “ im so ashamed”

The person who is trying to start at level 10 vs the level theyre at

Ø The person who want to keep doing more

Ø The person who want to speed up the rungs before solidifying each one

There are many people who need to start at the lower level, how do you get them okay with that

Ø People who don't want to put themselves first

The person who has a lot going on with life, things always popping up, how can you get them to show up for themselves anyway knowing that this is going to help them for the better

#269 - Tying it all together the best results; what does it really take & what happens when results dont happen fast enough / Kelly Mack May 26, 2023

@mackfitness305

@transformxruby

Expectations

What it takes

training

program design

why execution is important

why bracing is important

things that go wrong typically in squat and how to break them down

why barbells are the be all end all

how program design is an art and order selection plays a role

importance of tempo and how you initiate movements

muscle centric movements and why MMC is important with them

Can't build on faulty foundation

Mistakes women make

What creates the physique we want and why is it best to focus only on one goal not both

How to embrace the discomfort of building and find a new love in it away from body focus

People usually hate working out to start

How can we drive motivation and a shift away from the instant gratification, work hard burn calories and energy mentality

She works in person

No rest days

Developing habits

Fast sells permanent doesn’t

“feeling like its working”

Program design, why having a coach is so important, people do wahat they feel works, and can force impabalces

Like more reps, rush rush

Burning cals

Energy

And chasing only weight in the end

training

program design

why execution is important

why bracing is important

Momentum

Time we can feel like we “bulk fast”

LIFTING to lose weight

Nothing changes with your training. Lift the weights & train hard!

Food is scary

I want the 6 pack

I want the glutes

We bulk too fast

Impatient

Why is filming so important

Impatient

Or the results aren’t fast enough!

.

And these are the very same people

that continue to spin their wheels month after month ~ year after year!

.

The ones NOT willing to make any changes, but wanting different results!

Results aren’t fast enough how do you get people eokay with relearning things and marking progress

----

things that go wrong typically in squat and how to break them down

why barbells are the be all end all

how program design is an art and order selection plays a role

importance of tempo and how you initiate movements

muscle centric movements and why MMC is important with them

Can't build on faulty foundation

Mistakes women make

What creates the physique we want and why is it best to focus only on one goal not both

How to embrace the discomfort of building and find a new love in it away from body focus

People usually hate working out to start

How can we drive motivation and a shift away from the instant gratification, work hard burn calories and energy mentality

268/ INFLAMMATION; The Anti-Wellness Wank3ry Series Ep 1/ Ruby Cherie x Tom Bainbridge May 22, 2023

The Anti Health & Wellness Wank3ry Series Ep 1; Ruby Cherie x Tom Bainbridge

Inflammation; foods, diets,

Blame the lifestyle not the food.

Don't make decisions based off thinking something is going to lead to inflammation

Mechanisms

Too much body fat is inflammatory

Blood test may show high white blood cells -

What inflammation is

Oils

Sugar

People use superoxide dismutase for osteoarthritis, rheumatoid arthritis (RA), heart attack, pneumonia, stress, and many other conditions, but there is no good scientific evidence to support most of these uses.

Bertolotto F., Massone A. Combination of alpha lipoic acid and superoxide dismutase leads to physiological and symptomatic improvements in diabetic neuropathy. Drugs R D 2012;12(1):29-34. View abstract.

Gluten, sugar, dairy

#267; optimizing your results, pushing past plateaus, getting strong & building your best body and life/ Tom Bainbridge pt 3 May 19, 2023

https://www.instagram.com/tombainbridgecoaching/

https://www.instagram.com/transformxruby/

266; Stop sabotaging your metabolism & nutrition & enhance your long term training success PRO FITNESS & WELLNESS for life p2/ Tom Bainbridge May 12, 2023

"I’ve been thinking about this a lot recently and probably have a bit of anecdotal evidence from personal experience. Do you think the potential outcome of following all the latest “bio-hacking” stuff (think Huberman, Attia etc.) could actually be net-negative.

What I mean is that people can get so hung up on following it all and create a bloody 90minute morning ritual with all this stuff in that in reality barely moves the needle but gets so difficult to sustain and keep as a habit that the stresses of missing it/skipping (which will be inevitable for most normal every day people with jobs and families) actually outweighs any small benefits of the latest “stuff” they promote."

https://www.instagram.com/tombainbridgecoaching/

https://www.instagram.com/transformxruby/

"I’ve been thinking about this a lot recently and probably have a bit of anecdotal evidence from personal experience. Do you think the potential outcome of following all the latest “bio-hacking” stuff (think Huberman, Attia etc.) could actually be net-negative.

What I mean is that people can get so hung up on following it all and create a bloody 90minute morning ritual with all this stuff in that in reality barely moves the needle but gets so difficult to sustain and keep as a habit that the stresses of missing it/skipping (which will be inevitable for most normal every day people with jobs and families) actually outweighs any small benefits of the latest “stuff” they promote."

265/ Cold exposure, coffee in the AM & hormones. Cortisol & fat burning; ANTI FITNESS, WELLNESS & FATLOSS WANK3RY p1 / Tom Bainbridge May 05, 2023

https://www.instagram.com/tombainbridgecoaching/

https://www.instagram.com/transformxruby/

Cold ice baths

Immune system

Fat burning

• Stress resilience

0-22 cold & heat exposure

21:40 coffee, water before coffe, wait an hour before coffee

Coffee is borrowed energy

36:00 “shit his made up”

Healthy people vs non healthy people

Also hydrate before you caffeinate

- Busy people

- Coffee not food

- Busy mum

- Already stressed

- Poor nutrition

#264; the inside scoop to your health & fitness goals; hard times. Challenges. The things you need to know in your journey w/ Elise Apr 28, 2023

12 week deficit phase

Successful deficit phase

Used to get carried away and go too far

If I stop now I'm not hard core enough

Effort %

Planning

Bored with meals

I know what it feels like to be confident

I said Im going to do this, I'm doing it, I did it

Training

Showing up for yourself

Stop jumping into another calorie deficit the minute you feel fluffy

Its going to be easier to embrace hunger

To say no

To make trade offs

To have more structure

Bikini season when we entered

Don’t be a breadstick

Be the baguette that gets jacked

Planning – boundaries – expectation

@theskinnyonfitness

@transformxruby

#263; Menopausing So Hard - Amanda Thebe Apr 21, 2023

Mental

Perimenopause

Progesterone is linear on the way down but estrogen is on the way down

Testosterone also decline

Night sweats & restless legs, constipation

What are other symptoms you see

Personal stuff

Experiences

Amandathebe.com

Menopocolypse

Insta @amanda.thebe

FB group: Menopausing So Hard

find me at instagram.com/transformxruby

> estrogen

> bellyfat

> the brain & cognition; role of estrogen & testosterone

Other symptoms that arent spoken about alot

“why am I so bloody fat”

isn't down to menopause specifically but down to the impact that menopause has on our lives

and there's a Nuance there and when we start to sort of understand what's happening with

our body we can then start working with the change

our fat distribution changes

Tummy area mostly; pear to apple shape

cardiovascular exercise can actually reduce incidents of visceral fat in our belly area it doesn't mean you lose fat it redistributes. You need a calorie deficit for actual fat loss

estrogen declining it has a cascading impact on other vital hormones in our body two of those vital hormones are insulin and cortisol

Estrogen and we know that that impacts us from our sensitivity to insulin

#262; How mindset, stress, negative body image impacts your gut + Exercise's role in this/ Gab Fundaro pt 2 Apr 13, 2023

@vitaminphd

Barbend

Examine.com

@transformxruby

(negative body image and food stress impact on the gut)

Stress, dieting (chronically) & the gut

Exercising and dieting in a positive way

How not focusing on weight but on behaviours, habits, and actions that align with a healthy fit lifestyle can see weightloss as a byproduct

Probiotics, overprescription

How you can be in a calorie surplus but a nutrient deficit - gut - calorie banace

Gut microbiome on weight regulation

Brain fog and fatigue… chronic undereating of either calories or nutrients

Chronic high fat feeding – Hyper caloric

"weight loss is a contact sport," and managing it with protective factors like positive body image, critical processing of media images, social support, and health goals. I thought it was the most amazing analogy.⁠

stress management & physical activity itself on gut health

How being active can influence the gut

What can cause excess gas, that some gas is normal, and causes of constipation

How excessive dieting & undereating can impact the gut

#261; is your diet causing havoc to your GUT HEALTH?/ Gab Fundaro pt 1 Apr 07, 2023

@vitaminphd

Barbend

Examine.com

@transformxruby

Chronic high fat feeding –

Hyper caloric

Need to get energy from our diet

Protein or fibre

But alternate = eating away at mucous layers

Not having the fibre there and relying on protein etc = carcinogenic & where does cholesterol fit into this

Microbes can change within 24 hours

So the gut can change but the consequences will take the time they need to revert

Its not lways going

Sorbitol,

How about emulsifiers – is there an impact of too much processed food and how the impact on the gut can also impact the brain and make fatloss harder at all

Food quality matters

Thermic effect of food

Satiety

It will make the diet easier

Chronic dieting or undereating you can have more extractable energy

When youre dieting you can absorb more from the food as well

I want to highlight the 100-150 cal per day that was less calories from food quality because it all adds up

Psychological stress can impact your gut

Broken down completely

Importance of fibre - but not all fibre is created equal

Intolerance tests & other woo woo tests are just that. BS

Too much fibre???

Emulsifiers etcetc

#260/ on all things creatine; optimizing mental & physical performance, body composition & results/ Scotty Forbes Mar 31, 2023

Carbs

Creatine

Importance of muscle mass etc

Recent advances in creatine nutrition and physiology suggest that the quantity of creatine the body naturally synthesizes is not sufficient to meet human needs. As a result, humans have to obtain enough creatine from the diet, which nominates creatine as an essential nutrient in certain circumstances

Alot of people are on a quest to lose fat and get “”toned””

But a big component of what they want is fatloss… how can creatine help in this

> maybe you can explain now what exactly this magical white powder is, how we can get it in the diet but thats not near enough, especially for those who arent heavy meat eaters

> Performance & ability to train harder for longer & do more HIGH QUALITY WORK is what gets the best body composition outcomes.

How can creatine help with that and the 3 anabolics noone is talking about enough - protein has enough lime light

Build muscle - lose fat

Yeah if you can sustain the lifestyle of

“ high protein

>> not just focus on the scale

People are worried about scale weight

The 3 anabolics

Water - hydration

Carbs

Creatine

Everyone talks about protein enough

Talking about energy - - ATP

@scott_forbes_phd

#259/ You need to accept THIS about yourself & your goals if you want to succeed – Ariel Zeigler Mar 24, 2023

Undernourished

You are not your identity – its like a metabolism. Its dynamic

People hold themselves to old notions

Old things that they have become an identity of themselves

But you just cant do it all at once, and if you cant do them all that’s fine – its only a fail if you beat yourself up for all that you aren’t doing instead of all that you are holding up to

All that you are doing

Not only that but the benefits of what you are doing and why its important to you and what it added to your life

People don’t accept that maybe their goal posts have shifted and they aren’t the same person they were when they started

You learn through experience not in acquiring knowledge

Boom and bust

Its like starting a marathon without eating breakfast

Do you believe you can

I think a lot of the time it’s a fear of not believing

There was so much chaotic energy going on

Theres chaos around us this can even be pressure at work so we go to controlling our bodies

,

#258; JUST BECAUSE YOURE DOING THE RIGHT THINGS AND PUTTING IN THE EFFORT Doesnt automatically mean results/ way what? Kenny & sarah Lipton Mar 17, 2023

mAcro checks and calculators - macro coaches

Ben carpenter & syatts posts

Its not about willpower or motivation

People put in a certain effort and expect a certain result

THERES A TIME LAG

JUST BECAUSE YOURE DOING THE RIGHT THINGS AND PUTTING IN THE EFFORT - Doesnt automatically mean results

JUST BECAUSE YOURE SHOWING UP

& doing your best

It took years of habits, beliefs, actions… to get you to wher eyoua re now, they werent ideal for the you that you now desire to be

You need to now BUILD, repeat and cement in NEW habits, beliefs and identity shifts to create a new level of living, a new version of yourself

Shit takes time. It took you 50 miles into the woods, you need to come the 50 miles out and through forging a new path, not the same one you went down in. its like the harry potter maze that closes in on you

The only way out is THROUGH; We cant build or pivot or change from something that isnt being don't consistently

Mindset

People trying to lose weight for years on end

Losing and gaining the same weight

Struggling for months & years

Taking a break from fatloss doesnt mean gaining weight

It means the mental side as well

Yes we need to lose weight but you can lose weight without focusing on it but shifting it else where

Actions in one place, focus in another

Especially if you do have alot of weight to lose

Enabling - babysitting

Effort, intent, intensity

The role of stress

___

Pain points -

Marketing, coaches … well trainers. Great sales people know how to sing to this and bring out your desperation

Saw something from adrian chavez warning people against one of the Drs on IG (no idea how hes a dr bc its not in nutrition) but warning against his advice which could easily kill people

But making a statement that people like putting contrary advice out there

Alot of chinese whispers as well where messaging gets mystified

I said this on the last podcast wher emsot people who come to us can recomp and then there will be a point along the road you cant but you

I want to talk about minimum periods with coaches being only the true

A to B wont be

B to C

@transformxruby

@kenny.lipton

@sarahsl.fit

#257; The route to true transformation & realistic expectations + the good & bad social media - Kenny & Sarah Lipton Mar 10, 2023

Trying to take from a body

Getting to results as quickly as possible

Chasing more more more

Rise of social media

FALSE MESSAGES

8 week progress

Look at this

--

Also the unrealistic expectations

I also think that people don't understand the actual healthy body fat, everyone wants to get off every corner of fat on their body without realising ‘

& how theres so many people jumping to comps and photo shoots which isnt always taken to a sustainable level

When people hear a year or months, it seems too long

The real results don't come with exciting measures

Its boring consistency

And a coaches job is to sift trough the bullshit to stop you doing dum shit

Why youre doing something comes from you tho - you know youre why but you confuse it. Your want and actions arent aligned

Love talking aout this stuff too

Rep range 8-12

HOW you perform them

You get better at what you practice, practice control and you get better at it

Only focusing on weights can talke away the quality

→ people also don't understand realistic expectations

But your history does matter

Also you don't know the past of people when you see them

___

Different forms of stress on the body - you tax different energy systems which is why periodization is so important - nothing is more important because they all have a part and all potentiate the next phase

Thats why progress isnt linear and its important to spend

#256 the mindset & expectations of fatloss and building muscle for BEST results / Nikias Tomasiello Mar 03, 2023

@nikias_fittotransform - Fit to Transform Podcast - fittotransformtraining.com

@transformxruby

- Your total effort level that you give reduces

Body critique even as you get to your leanest not out of it

But the thing is

I want to go back to where you mentioned the people with a lot of body fat that also have the mindset and habits holding them back

Focusing on not dieting doesn’t meal not losing weight, it means shifting your focus but having actions aligned for fatloss + another focus point

You know its going to take longer than you want it to anyway so chasing something tangible & exciting is important

Resassurance

What to expect

Kilos to be kickass

You cant thrive on 1500 calories

You will never thrive without carbs

You will struggle to get to the gym bc things feel hard

Your energy isn’t all there

People you see say they train hard blah blah but still acnt see gains, glutes cant grow blah lah

The same people are trying to lose fat and build muscle at the same time

People are impatient enough

You make it harder with this approach

Chase performance, hard to do when you don’t have strategy, or someone to show you where to look

You still need to be intentional outside of dieting so you don't gain too much fat

Sometimes a coaches job is to just stop yuou doing dub crap like changing your macros as a knee jerk reaction

The process of a true transformation

Is phasic

And they get easier over time as you gain more experience

But you ned consistency not only optimizing things here and there

Your life is in flux. Adapt your targets to the season of life you are in

The missing part in a transformation is usually allowing yourself long enough to build

Mindsets that hold you back from building the body you want

Being afraid to eat more consistently for long enough but why you need to

Not dieting doesnt always mean getting into a surplus… if you still have alot of bodyfat, you can build in maintenance but otherwise a slight surplus will serve you better

You still need to be intentional outside of dieting so you don't gain too much fat

Things you need to let go of

The identity crisis you can have in not being “a dieter” or “chasing fatloss” anymore

How it can feel worse before it feels better

What to focus on & how to train for optimal results

How body image isnt about a look or number perse but something deeper

Shifts you need to make to build muscle, lose fat and keep your results long term

What you do to lose the weight isn’t what you to do keep it off

But your lifestyle

• Fear that its going to be the rest of their life

• It feels too hard

• The commitment is the hard part because it feels too long

• Its hard at first and there are a lot of tradeoffs, youll have to say no… people are unwilling to say no

Why its important to have a coach outside of a fatloss phase

But also in one

If you do it the right way, the after phase will be so much easier to transition out of have give you

Any transition is hard

Any transition between phases

Identity crisis

Identity of a dieter

Always on a diet always struggling to lose weight

#255; The mindset & identity shifts for lifechanging & transformative success/ Kait Feb 24, 2023

ou don’t know what you got until its gone

# Its never to late to start being 1% better to your best self. ‘being ready’ is a lie

Identity

Fear of change

Where does the fear of loss of control come from

The need for identity change

Because they f

You don't see the whole picture online

Something i notice is that people arent even aware of what holds them back

They start with the right intentions but get lost in it all

identity

Bc people feel like they need to be a master of it all already and at someone elses year 3 6 or 9

Being ready

embracings the phases

they beat themselves up alot

perfectionism

impatience many times

doing the hard shit

i feel like there's this YES YOU NEED TO BE KIND TO YOURSELF and allow yourself to find balance but it also hits a point where they dont push themselves into discomfort enough

like the actual hunger and discipline to go at it and push harder, do more, challenge themselves

29:00

The wins you are so desperate to see are hidden behind the losses you are afraid to have

Fear of the feedback

The learning is tedious, its uncomfortable

You have to start somewhere

this is a great way to see it – if youre recomping, that’s not a good thing. It shows how inconsistent you are because you adapt to what you give your body so then you need to increase the force of change

people wont allow themselves to sit with emotions

People wont allow themselves to experience the process – why is that

Self narratives – relate to not dieting and maintenance

I always gain faat not muscle

Fear of maintenance or not able to do maintenance bc they dieted their whole life

Busy busy to not sit with emotions so we cant see ourselves doing the journey of the diet the right way

#254 Your ultimate guide for fatloss, avoiding the BS & keeping your sanity/ Alan Aragon Feb 16, 2023

Habits, mental stuff to maintain the new transformed body is another ball game

Only think 12 weeks down the line

Scale is only useful when its part of other indicators

The scale isnt end all be all

The fitter you get

The leaner you get

The less useful the scale gets

Knowing how your body works is so impotr

This is where alot of people undo themselves because they just want results yesterday

People are scared of diet breaks & maintenance because they feel like they are going to just get fat

Weightloss resistance

Most people don't know what they want or like because they always answer with what they think their answer should be which keeps them away from their values and a way that can actually lead to results

What do you have to say to the people who say they arent losing weight in a fatloss phase

What do you say to the people who blame carbs and say sugar is addictive

zero-fluff guide to setting up the diet for fat loss.

The people who tend to go to extremes tend to rebel all the other way and then go to HAES or trying to fit anything in and wonder why it doesnt work without realising how micronutrients are important and i know that you spoke about this with brandon

Micro nutrients and thermic effect of whole foods and then we will go into the magic of protein

Your speciality

Fibre

Veges

Metabolism and key nutrients

Krebs

Okay so lets set up the ultimate diet for fatloss. Zero fluff

Your ultimate guide for fatloss, avoiding the BS & keeping your sanity/ Alan Aragon

And weight fluctuates and as a female you may go up for 2 weeks before you go down

How not every message is for you because some people CAN do a massive deficit and it IS healthy because it is reducing bodyfat which isnt healthy when you are overwweight to that degree

And what is it that bodyfat sends out because they arent actually inert cells

If you love food, shakes will make it harder for you and so will the fact you wont really feel full

How can excess body fat impact the ability for protein to be built

`.

how the importance of protein increases as you age as well as weight training

Benefits of protein in attempts to lose BF%

PROTEIN how the protein you eat isnt all about muscle

Only 10% of it goes to muscle as muscle is broken down every day and ¾ of that is reused in muscle synthesis

What happens to the rest of the protein we eat & why is it so important?

#253; THE TRUTH about building muscle & can you get rapid results? Luke Leaman p4 Feb 11, 2023

People are too focused on the scale and especially in the acute sense when its the worst metric over time

When people say that they were building but only

Are you training hard enough?

Are you being honest and consistent with what you say you are eating we also said how beneficial protein can be here and carbs can helpalot too

People who arent focused on fatloss are more lax and too flexible outside of that so it might not be the maintenance or surplus thats the issue, its your mindset and how youre approaching it but we will talk about that later

The reality of how slow muscle grows especially for women

When women say they gain muscle too fast… whats the reality there

You cant force feed muscle growth

You don't need that big of a surplus

Looking shit before youre fit - also cellulite

@transformxruby

MUSCLE NERDS on everything and @musclenerds_education on Instagram. Go follow them.

Google luke leaman podcasts and listen to all the ones hes been on. Please please

and go and listen to 203 and 204 on my podcast because theyre the gold with Lukes wife zoe

#252/ How can we optimize our fatloss results to reveal a lean body? Supplement or not to supplement? Luke Leaman p3 Feb 10, 2023

Fibre and its importance

Micros & why food quality is so important

Energy out is flawed

For the general person they mentally masturbate over the wrong siht

Healthy body = responsive body

Common deficiencies and the down sides of that

Micro deficiencies can stall fatloss and prevent muscle building

And a lot of people are nutrient deficient even when they are overeating, but more so when undereating

Calorie surplus but nutrient deficit

Another reason why a

She lost

-also hunger

Talking on supplements

Lets quickly touch on magnesium and then vitamin D & melatonin

WHO are the ones in research

What exactly does research tell us and what doesn’t it tell us?

To summarize the supps list, lets just touch on how melatonin can be beneficial

NOW lets talk about fibre and its importance and why the keto & carnivore crowd got that wrong and all the other reasons fibre is so important

Melatonin kidney detoxifier, helps you poop better gut parasalsis

You are what you eat don’t eat, absorb and don’t excrete – bryan walsh

#251; What you eat is KEY; what isn’t spoken about for an optimal physique; protein, carbs, fats & QUALITY of macros. Luke Leaman p2 Feb 02, 2023

Fat intake doesnt need to be as high as we thing and theres this other message i see alot thats like you need 60 or 70g as a

But its

macros

When people say that they were building but only

Protein intake and why its really good. How more can be better especially when you want to build an impressive physique

Before we go into macros & micros and why WHAT we eat is just as important as how much and sometimes more, lets go also into

Anorectic means loss of appetite by the way. When he said carbs and insulin can have that effect

Lets talk about the loss of appetite with chronic dieting as well and how THAT isn’t a good thing

Yeah you don’t need to be in such a big surplus to build muscle but we will talk about that in a bit

Lets quickly revisit this really important thing with the stored energy and how the body has its homeostasis processes going on

Storing and burning all the time but the net balance determines the outcome

So we spoke about fat already, lets go to carbs to follow on what you just said, its not carbs that’s the issue, not even with diabetes – its insulin mismanagement which has other factors that influence it like movement

My transformation

That’s why your body needs to feel safe and also this is a LONG term process

macros

Protein intake and why its really good. How more can be better especially when you want to build an impressive physique

Protein isn’t just for muscle

@transformxruby

MUSCLE NERDS on everything and @musclenerds_education on Instagram. Go follow them.

Google luke leaman podcasts and listen to all the ones hes been on. Please please

and go and listen to 203 and 204 on my podcast because theyre the gold with Lukes wife zoe

#250/ Building an amazing physique. The fact, the fiction & confusion. What’s the truth? Luke Leaman p1 Jan 27, 2023

The misconception of fatloss vs changing your physique

Muscle doesnt grow in thin air

Fat loss is actually easy & simple. Behaviour & humans arent

Doing epic things with your body

Calorie deficit on paper doesnt mean its calorie deficit in your body

Some people need lower than normal caloiries

In a deficit but not losing weight

Who are you talking too. Whos the client

Do they live a normal life?

Do they train hard enough?

Do they make all their sessions? How are their eating habits?

I love how you said that you can put things in place and predict how things will pan out

It can be predictable but if you keep going up and down, questioning everything you do, trying to shortcut the process… you make it harder for yourself but also the level of commitment you give

Also if you are also honest with yourself for the process

Its not that its bad but you need to match your expectations to your level of commitment

Hashimotos – 15-20% difference in TDEE

How different is your food day to day week to week. Because then its inconsistently inaccurate. Not consistently inaccurate

Also restaurant foods

Front loading some stuff and it might mean doing more things you don’t want in the short run but it lasts

This is why a diet isn’t a lifestyle – it’s the smallest part of it with ONE goal not 10. You go in to it to get an end results and then you get out of it to maintain, you cant go back to where you were but you can have more flexibility

But the more variety you have, the more hyperpalatable things you have, the harder it will be

Also your taste buds change

You want to find your balance in between it

Yeah this is the hardest thing for coaches like us because we know our shit and how to get results for them but its hard when we don’t have the whole picture in front of us or when you are so worried on the results not the process itself

TRAUMA & STRESS

The longer way is the fastest way anyway and there can be a lot of internal things to unpack to make this shit permanent

What you are willing to do or not do

Because of that behavioural aspect. What do you have to say about that, maybe trauma factoring into both training & dieting bottle necks that stop a person progressing

See even coaches do this

Don’t leave food in the house that is trigger food again its okay to do this, there is nothing wrong with you

The argment I had on fatloss from training in burning fat

Why you could be in a deficit but not losing weight

@musclenerds_education

@transformxruby

#249 - Knowing deep down it’s time for change, but still repeating the same painful, exhausting cycle/ Dillon Phaneuf Jan 20, 2023

@dillonphaneuf @transformxruby __ Many people know deep down it’s time for a change, yet you repeat the same habits is such a painful and exhausting cycle. But women fall into this more often then anything CONFIDENCE AND WHY THIS IS SO IMPORTANT ----- You lose confidence when you try to take 5 not 4 steps. Males can accidently get jacked Women are more susceptible - hormones etc Not really progressable metrics (scale): 1 - isnt linear and 2 - its progress to a point and then what do you do next - and if you only want it to go down - theres so many things that go sacrificed because the scale is so volatile to things that arent fat mass And if you arent really over weight - the ups and downs happen alot more. Don't sacrifice the future for the instant gratification Overtraining is relative - because over training itself isnt a thing Under recovery is training results and adaptation depends on lifestyle and most women are high achievers in other areas, and if not that - the internal state isnt stable. WHY You need to start seeing nutrition and exercise as your #1 thing This is why you need to find joy outside of the food and the training which is where the self work comes in and it makes it easier to do the things you need to do and only enhance your results. They cant be optional if you want a high quality life - You cant optimize your physique and losing fat and building lean muscle if you are ignoring health markers because they impact the whole process The health markers matter because they are a stress on your body and if they arent in a good place you wont build muscle or burn fat well - and you wont be able to have a healthy metabolism where you CAN eat more food and you CAN tolerate more carbs without negative side effects - ___________ People are trying to chase these end results these points in time - time line - they think it will help them so much more but the thing is that the process is the thing that creates what we want because we can never be happy at any destination if we werent happy in the journey there - its like a road trip with the family - you fight the whole way - hate the whole trip. You get there and youre a miserable bitch - if you continue rewarding the next step - the process - “Holy shit i can actually do that” developing self confidence in yourself is #1 because most women don't believe they can because of all their past failures.. STOP JUSTIFYING the same stories taht arent serving you. [[ get in the ring ]] -- peaks and valleys _________________ Youre following a map Everyone has a different location, starting point, obstacles, and you cant see ahead all the time - there are obvious road blocks and land marks and things you know will pop up but theres alot more that may come up that maps don't take into consideration bc society and environment and politics has evolved bs the old biology of the map North is north - you know where north is but the destination still may not be clear because you started the journey with a poor prejourney and expectations and knowledge and experience but the more you travel the more you realise what the read focus is which isnt a bummer goal or a what but how you want to feel, show up and how you want your life, mind, body, social life and emotional stability to do.

#248. REPLAY- Marci Nevin: Stop digging a bigger grave with a bigger price to pay; your dieting approach Jan 13, 2023

ANOTHER REPLAY before season 2 starts for #250

#247; Ali Gilbert REPLAY - KNOW WHAT IT TAKES TO GET YOUR DREAM BODY which may not be what you think Jan 06, 2023

Same kg we are gaining and losing
Same kg we are chasing over and over again

They think they want something but don’t know what it takes to get there, once they know – they don’t
But the thing is you didn’t just start doing this
I don’t look like what I do now because of what I'm doing now
Its what I did leading up to this

____________________

“ I gained 3 kg at most”
Get your body safe first
Weight just come off
PATIENCE

IMPORTANCE OF LIFTING AND MUSCLE IN THIS

“I WANT FAT LOSS”
without basic consistency and training – and how weight training SMART

But youll only come back if you keep seeking the fast situation – feel shit, look shitter
Its tough for me to accept stuff when ive been doing this for years
Trust the coach and not just give a little bit

You cant learn this stuff if you don’t ASK for that help
You need to have confidence to speak up

Yes cardio yes not enough protein yes skinny fat little ali
KNOW WHAT IT TAKES TO GET YOUR DREAM BODY, & DO THOSE THINGS. It’s not what you think
When you idolize people – think about what THEY would do

“I'm doing this to be a bad ass and get stronger”
Iv never trained for “tone” I trained to get stronger and bad ass

NEWBIES SEE THE QUICKEST RESULTS

Don’t let perfect be the enemy of good
Where are you starting from and the process to get there

Follow - @thealigilbert

#246 - you arent the person you used to be; are you stopping yourself from your potential? Dec 16, 2022

A FLASHBACK - theres alot of gold halfway thought

im keen to hear your thoughts on this one

#245 Susan Niebergall; why most people struggle, importance of muscle & strength, maintenance magic + more Dec 09, 2022

Scale down = good

Up = bad

Emotion is the core of everything

Don’t let emotion drive the car

And then even if you didn’t eat that much but just feeling out of control or not going to your perfect plan

Or life feels out

We make it harder on top of mother nature making it harder

We hold onto these beliefs

The BS we tell ourselves

People don’t realise the diet fatigue that comes with it that then leaks into your physical adaptations even more

People don’t learn how to live a maintenance lifestyle

If you cant learn to live that lifestyle

That maintenance

How are you meant to MAINTAIN the rsults you get

You know how to lose weight (until you don’t)

1500 calories for a deficit

I'm still not losing weight, I'm doing al those

Its never to late to decide you want to let go of those shitty beliefs

To let go of those

People expect results just because now they are doing things the right way but they don’t give it the time & then beat themselves up and lose the same effort %

Earn your right to be upset with your progress yes, but also

Stop putting that timeline on yourself

There is no rush because theres so much you can gain from just building the lifestyle and foundation because then putting a deficit on is easier

People are afraid to ask for help (inner circle)

If you cant be consistent at higher calories, how can you be consistent at lower ones

Susans youtube
https://www.youtube.com/channel/UCzMgJLbITYjJnd3Q6buGGmw/videos
Susans IG @ susanniebergallfitness

Rubys IG @transformxruby

Susans book: Fit at any age – it’s never too late

#minisode 244 1/2 / Is this mindset holding you back? Dec 07, 2022

I hope this help let me know if it does

#244; The shit noone wants to tell you about getting your dream body/ Allan Bacon Dec 02, 2022

Good carbs and bad carbs?
Sugar?
Alcohol?
Festive season, alcohol, food.
Sleep and lifestyle
Balancing hormones
Keto, the truth
Cravings
Hunger
Environment matters
Work snacks etc

#243 - Believe In Your Quill! w/ Ruby Cherie & Chris Liddle #235 Nov 26, 2022

another one from a podcast feature!!

back with more kickass guests next week starting with Susan Niebergall and another feature with Allan Bacon

#242- What Holds Women Back from Their Fitness Goals Nov 18, 2022

heres a podcast i did with Josh from lvl health!

#241 You aren’t broken, its not your hormones. Youre just unwilling to do hard things /Sarah Bishop Nov 11, 2022

Food focus

Detaching from an old identity

MORE TIME PRIMING

STUPIDITY of babying up macros

Carbs and thyroid and cortisol

Youre not actually putting yourself into the process & getting the most you can out of it if you still have that concern

Relapses happen

Call yourself out on your bullshit

What are your big dominos

Be realistic with what you expect of yourself

I love how you said that but people still try to rush the process

-people don’t know how to train hard

-lifestyle changes

-it works for a while but then you need to actually merge calories

Body recomp is so hard for people

Woorying what others say about your choices

& new decisions

Significant body composition changes

Carbs + thyroid

Jealous of sarah showing how much change she has had and how good she looks her butt

Or anyone else

Or actually do the hard things to build that for myself

Do something or stop complaining

Its not your body, its your lack of doing hard things

#240; Jordan Syatt on the mindset & process of long term results/hard truths/self belief/fear of failing/self sabotage Nov 04, 2022

As soon as they make a mistake they fail

- Short sighted

- Perception of time is so warped these days

Its never about the body

Process

Something I hear you speak of that makes me get a little soft in my knees is the YOU HAVE TIME

Scale

Relationships with their bodies

They know they can push through

Realising you CAN do something and pushing discomfort

Believing you can

As soon as something feels hard, you just go back to what is easy which is what you’ve always done

Why do you feel people struggle to put themselves first and how do you address that

Hypertension

Many people don’t take their meds for that because the symptoms of the BP aren’t large enough

Relationship with food

I have a lot of people who have a fear of eating more & carbs

What would you say to the perfectionist woman

The overthinking woman

>> its christmas almost and most people choose this time to tap out from coaching , put goals on hold or worry more about the 2 weeks of main events vs the other 45-50 weeks of the year

WHY is coaching the most valuable in the chaotic moments, and message would you want to spread to all the moms and other women listening to this

Why do you think & what do you have to say, to those who rely so much on numbers of all sorts and letting them dictate their lives

As well as this toxic relationship so many people have with food, their bodies… the process itself

[[[bright lines]] not stating specifics

Why

Thinking they will fail or not be able to do it let people down

Brightlines in how to show up for themselves -i just want you to talk a little more about that and how that can help people

In the highs remember the lows

In the lows remember the highs

You usually remember the struggles the most, especially after the highest high

Identity

Relationship with failure

239: how can she eat so much food & get away with all that? Why am I SO STUCK?/ WON Dolegowski Oct 28, 2022

@wondwellness

@transformxruby

The amazing progress photos?

Years have passed

How about the ones where it hasn’t been years

Patience, persistence, slowing down

Doing doing doing

Who do you follow

Who do you surround yourself with

How to shift focus

Body focus

Spending too much time policing the old shit and current shit

Vs focusing on evoling and building the future you

Not turning to dieting anytime you feel uncomfy

Food is essential to building muscle

Reframing the way you view food and exercise

42

Coach for crazy times so you learn how to navigate that

Stay focused

Stay on course

Coaches are the most valuable thing you can get

Time to implement

Constantly dieting is going to give you the body you want. It actually made me look worse, feel worse. Lose out on life, memories and literally dieting my life away

We are so rushed to get to this goal body

But whats the rush? What happens when you get there?

What do you think is going to happen when you get there?

Like what exactly?

Is it youre going to feel more confident?

Happier?

Proud?

But then what

Action and consistency

Proving to yourself you can

NOT comp prep people

Youll never look at your body the same way

I don’t feel lean enough to stop dieting

You don’t spend the whole time dieting

Why can we eat so much compared to people saying they gain weight eating more than 1400 calories for example

You cant change without discomfort

#238; Perfectionism, emotions, stories we tell ourselves; to evolve & transform, you need to let go of what is & was/ Stephen Dallas Oct 21, 2022

Redefine health Podcast

@definebysd

@transformxruby

Inability to deal with overwhelm

Those that cant take honesty cant even be honest with themselves

Why do you see that and where do you see that

Doors

Reflection or see through

Clear glass cant even see its there

Phsycology of memories

They aren’t real – so tell me about that

Same with body image, wanting to go

Why don’t people let go of the past

What are some self discovering questions

the aim is never to live without negative thoughts about your body.

The end goal is based on body image flexibility that entails a willingness to accept and experience sensations, feelings, and thoughts about your body without attempting to change it while living your life.

What can that look like for you?

Say someone comments on your appearance negatively.

You will be met with negative emotions and thoughts and possibly feel self-conscious.

Your body image flexibility will allow you to recognise that everyone would react similarly.

And your next step should be self-care which could come in the form of journaling, exercising or even calling a friend.

Negative thoughts and emotions about your body will naturally occur; adding flexibility to how you see them will allow you to combat them.

545

615

When you do what you said youll do

You say yes to the healthy meal

No to the donut

How you think about any life events or the story you tell yourself about the events determines the effect on your health and confidence.

That means if you feel knocked by an event, it's got more to do with how you perceive the event that knocks your confidence rather than the event itself.

Then how do we ensure our confidence is not harmed?

❌Don't - When things go wrong, don't see it as a negative and that nothing can change.

☑️ You could - Focus on seeing it as something that happened, which will only give you a slight change in your overall state of mind but still harm your confidence slightly.

✅You should - Look for a positive way of seeing the event, which will lead to no self-confidence being harmed.

Self-confidence is all about regulating your emotions.

You have a choice in how you will feel towards every situation in life.

You do not have to be a bystander.

And positively looking at things does not negate the event's impact.

A better body image comes from acting

You need to okay to fuck up because you wont get it right all the time

Do you know that dialogue in your head?

Yes, that one you have with yourself saying I can't do this.

I am useless, fat, ugly and never going to achieve anything.

That thought that diminishes your ability to make change in your life.

The words that rob you of your confidence.

It will lead you down the path of using food to get a rush.

As long as you lean into your negative self-talk and doubt, you will always run to food as a way to cope.

#237; Gut health, is stress killing your metabolism & gut? Do we blame cortisol, insulin, carbs?/ Aaron scafi Oct 14, 2022

Chronic dieting & the gut

Low carb diets and the gut

Over training and the gut

And then after people do chronic dieting start to eat “””””””””””””” bad food

I blow up

I gain weight

And then the bloating thingy

You can run a marathon without shoes “you can run a marathon without shoes as well but that doesn’t make it easier.” 😂

The more muscle you have, the more you can hard

A hard training session from finally fuelling your workout

Muscle tear = inflammation process = water & blood there too

Body image – food stress

Carbs helping with the cortisol

Chemicals –

People always look at the acute - - -

Weightloss purgatory

5 months or 6 months seems too long for people and theyre already looking forward to leaning up or getting

Coaches saying that are ruining what is realistic

You cant build muscle without gaining some body fat

What would you say to the person who does say 5 to 6 months is too long

For someone whos beein trying to build muscle and lose fat or stay at their smallest what would you say?

#236; STOP LIVING IN A DIET & the golden keys to a golden physique/ James Batey Oct 07, 2022

@coachjames_rebuild

@transformxruby

STOP LIVING IN A DIET & the golden keys to a golden physique

Like i don't even really care for food much anymore LIKE YOU knowing it all has a place and i don't restrict

Weekends

I spoke about alcohol a little on my last poddy so if we have time we can talk about that

Easier to grind it out when you know its not forever

Language around food How Your Mindset Is Affecting Your Health & Nutrition why mindset & health should come first as the “foundation” to any protocol - fatloss may be a byproduct but not the focus

HARD WORK doesnt mean you are making progress

Why is maintaining weight the greatest progress you can make and why everything outside of fatloss itself is probably the most important part of coaching

__

- as soon as you go nutrition people go fatloss

- tracking calories

Mindful eating

Thinking of planning and prepping food

Its all tied to fatloss

------

People come to us already too depleted physically & mentally

Its harder to say no to deliciouss things if you think thats how it always has to be because

Say no to say yes

Further progression

Maintaining

Learning to thrive

Teaching you the mindset of excellence in all areas of life - and taking out that guess work so you can be your best for everyone else

Theres more to training & progress than just the weight on the bar

Just like your weight is the least important part of your body composition

The golden keys to the best physique: lifestyle (stress management & sleep) + patience

#235 The real metabolic booster - the real magic behind successful results you can keep/ Dean Guedo Sep 30, 2022

DEAN @walk.more.king

RUBY @transformxruby

> dieting for so long that they stay

why people may have predicted maintenances much higher but live on less

> why macro calculators are BS

> benefits of working with a coach over the longer haul so we can build up metabolic/energy flux and LIVE leaner + learn the habits of a lean person

How can we shift our lifestyles to increase our energy flux

Wanting food

Stressful session

Sleep

Buffer room

Training to maintain muscle not burn fat

Body recomp

Benefits of eating more doing more

Pt dieting on 2300

In the trenches

Life mother etcetc

Work hard =/= results

Suffering

Community

Maintenance

Lower flux vs higher flux

The calories from lifting would be negligible

Low steps

Vs

High steps

A lot of people are food driven

Also it helps appetite and insulin sensitivity and

Workout 7 days a week why?

People say they love training and the gym but theres an ounce of denial there that comes from fear

Hiit and workouts

People overestimate the metabolic burn post high intensity training or weights

How can we shift our lifestyles to increase our energy flux

Domino effect

There is no such thing as “net calories”

You need to FEED the activity and if you don’t your body will be stressed out and itll find a way to gain that back which typically is the WRONG food going to the WRONG places aka fat

Hunger – Thursday

Anabolic to fat gain – insulin sensitivity

#234; structure creates freedom, consistency & results Sep 23, 2022

>> the secret to managing cravings, being able to show up daily and stay consistent, and get the results you want <<

Is to keep it simple

Structure is NOT obsessive

It's freedom.

Create routines to Produce Progess.

LIFE is ALWAYS busy.

Shit is always going to pop up....

EVEN MORE,

most women tend to put others first before they start taking care of themselves...

LEAVING NO TIME FOR YOU...

EXHAUSTING!

so STOP LYING TO YOURSELVES with...

“I don’t have time right now… I’ll wait until things calm down a little, or this happens, or that happens.”

If you see the problem AS A PROBLEM

It becomes a mountain

Stop increasing your barrier of entry.

Keep shit simple

Repetitive

And find JOY in the process

Its hard to enjoy and experience the process and life if you're too busy being the bratty-backseat-toddler nagging ARE WE THERE YET the whole time.

Yes, it is going to take longer than you like.

But time passes anyway

life sadly doesn't stop for you.

Focus on these tools,, create the habits and lifestyle that not only gets you results, but keeps them

If you don't stop & put YOU first for once,

If you don't MAKE CHANGE.

nothing changes....

and the scale may keep creeping up..

.

the clothes in the wardrobe will become more of a dread to try and fit into....

SO SLOW TF down

Get a coach, get a proven plan

& stop the gold rush with unrealistic expectations

Monday reality

That dream body?

Its gone

with all the excuses & reasons you give as to why YOU CAN'T PUT YOURSELF AT THE TOP OF YOUR PRIORITY LIST

Its actually selfish NOT to.

Bc you arent at your best for those you care about.

Happiness and confidence comes from showing up for you.

#233; The self-sabotage demon/Perfectionism: NOT a badge of honour/Shifting Beliefs/what about alcohol?/ Marci Nevin Sep 16, 2022

IMPATIENCE

PERFECTIONISM

FIXATING ON STRUGGLES because our wins were never enough

Hit a point where what you know you SHOULD do is also against what you THINK you should do

So doing less, eating more is scary so you keep sabotaging yourself on your way there

__

Being afraid to lose your leanness

Especially if you had a history of being over weight & not being confident and trying hard to get there (mostly doing dumbshit)

Sense of control that you can finally wear whatever you want and you didnt want to go back to it

Scared to let go of control

That the identity and perception of self is centered around there

Fear of success -

Oh no, now what…

Mum making comments

Anyone else judging other people

Thoughts are not truths

Feelings are not facts

We may feel they are because we shape those around our upbringing and old beliefs

But it takes alot of work to break those beliefs

When your cognitive load is very high and you have all these thoughts in your brain you have little room for logic to happen

This is why will power and discipline & motivation fall through

You need to act as if and write as with and truly belief it and visualise it and then act in that way -

Patience

Overeating, self soothing, perfectionist & avoiding emotions

Over analysing

Wont take action at all

If you are not taking action because you don't think youre going to be perfect then you arent even putting yourself up there to go out there

How is that serving you if you arent allowing yourself

Quell unsettling emotions

You have a problem with yourself but wont do anything about it

Now you have guilt and shame

Now it leaks into other

Alcohol

Path of least resistance - not face it and

1- celebrate wins - its your evidence for when you are doing well

Its showing you that you are capable

Hey look at me making these changes you can do it

Always write down at least 1 win ever single day, you will always find something in there and if you cant… youll start creating the reality of making them

#232/ Challenge, Commit & push into disComfort to Gain Confidence - Ruby Cherie - Sarah Bishops Sep 09, 2022

Today ruby joins me to talk about the realities of transformation including: Pushing your comfort zones Committing to change Letting go of old identities Body image The confidence that comes from showing yourself you're capable of more Connect with Sarah: Instagram: @SarahFordBishop Connect with Ruby Instagram HERE @transformxruby

#231; unfu*k your diet struggles, create a NEW identity & stop the sabotage w/ Jared Hamilton Sep 02, 2022

Dieting from the inside out podcast

@realjaredhamilton

@transformxruby

Outer work without inner work doesn't work

Do you leave space for your emotions?

Throwing another diet at it or going harder isnt going to solve an inner game problem

How can you escape a jail you don't know youre trapped inside of

People don't know whats happening until they gain the weight back

Your brain is addicted to taht struggle

We crave whats most familiar -

>> reticular activating system

they believe everything they think and feel

Nothing cool happens in pregnancy until 9 months later

Perfectionism is the laziest standard because you know you cant live up to it

Validating their bad behaviour

___

Take pride in showing up for yourself

Not slowing down enough to even start making progress but we think because we are thrashing about and doing alot of HARD WORK in “ ” ” ” we think we are making progress but we are jsut driving around the same block

Importance of leaving space for emotions

In the moment now - overwhelm is when there are no action steps and priorities and breaking things down

Biggest issue is people want results now so they end up never really getting results because they don't shift their mindset

Listening VS hearing - and we also do it to ourselves

I TRAIN HARD BLAH BLAH BLAH ive been doing this for YEARS and i just was hoping to see results now - where do you think this usually stems from

Not feeling motivated, will power…

Then people finally starting on a proper program or whatever and thinking they should be soaring through with results because of how long theyve been doing things for without realising that the “”doing the things”” wasnt focused in the right direction

Identity!!!

self sabotage and developing a new routine
how to develop patience and enjoy the journey - and reasons why people struggle with this
the downfall of focusing on just a weight goal

“ i don't know how to journal

What do i journal

Where do i start

I don't know how to write on this stuff

What do i even write on

“Being positive”

What does consistent mean

>> what consistency means and what usually hinders this

Just a rant; on goal weights and the winners mentality Aug 30, 2022

So keen for this week's episode but in the mean time. A rant

230; this is what REALLY has to change if you want to dominate your transformation & FEEL like a new person / my client Jade Lee Aug 26, 2022

Chat with my girl Jade

229/ The Consistency of Consistency & when its hard with Ruby Cherie Aug 19, 2022

The REAL secret of getting your success & happiness NOW:

What is consistency? What is CONFIDENCE?

HOW do you get to that feeling you crave – that “outcome”

Heres the real secret…

You know when you nail a good week of nutrition & exercise and you’re feeling good?

WHEN YOU DO THE THINGS YOU SAID YOU WERE GOING TO DO

when you show up for YOU??

when you dont want to do something bu you do it anyway?

That’s the happiness you’re after. THats pride, that's satisfaction

THAT IS YOU WINNING!

It’s not about the end result, it’s about the journey.

Humans are driven by FORWARD ACTION in PURSUIT of something

To CAPITALIZE on that, GET EXCITED in the pursuit itself… see THAT as your goal. not the goal itself.

WHEN YOU DO HARD SHIT… THAT is what makes you feel empowered & confident.

When you stop the comparisons and thinking you should be already perfect at new things. LIKE CALM TF DOWN – this is where you get all overwhelmed & want to tap out.

When I was challenging myself to LONG RUNS (I didn’t like running that much BUT I freaking LOVED the feeling of getting through it & the end of it knowing I did it)

I was like, one more lap, one more km, one more lap after the one more lap

I BROKE IT INTO MINI PIECES as you should with YOUR visions. STOP THE GDAMN IMPATIENCE already… it is NOT serving you.

We are meant to move toward a goal

WHICH IS WHY we are forever chasing BUT….We don’t have clear vision; it’s just literally running away from our own tails & shadows... not toward the sunshine.

AWAY from ghosts and pains, not toward the FEELINGS WE DO WANT - because what are they?

we don’t even KNOW how to feel anymore

When you move in the right direction, we release chemicals in our brains to keep us excited and on track.

THAT IS HOW DOPAMINE WORKS

So why aren’t you celebrating your EFFORTS?

BELIEVING in yourself?

Get. Rid. Of. Your. Timeline.

Focus on the process, not the outcome.

Find enjoyment in the day-to-day. STOP SKIMPING OUT ON YOUR LIFE

EFFORT: celebrate it, embrace the feeling.

You will make the process more enjoyable & realise that you can be happy, daily, right now, as long as you’re moving toward.

228/WHAT STANDARDS ARE YOU HOLDING YOURSELF TO? Aug 18, 2022

WHAT STANDARDS ARE YOU HOLDING YOURSELF TO?

hows your balance of self compassion and discipline

I forgot to mention the use of a PROS AND CONS LIST

sometimes we FEEL there are more cons than there are until we start doing the things and realising the PROS, the CONS are born out of fear usually - or past predicaments

any of you resonate with this?

#227/ Keeping Fatloss & Fitness simple. FATLOSS Mistakes & getting that “toned body” w/ Eric Roberts Aug 12, 2022

@ericrobertsfitness @transformxruby Habits - not luck - not she just has it easy. motivation Most people arent in a calorie surplus but not intentionally Pre-requisites Built up the habits to allow that now And realising fatloss is the tiniest portion of it all There are certain things you need to sacrifice in the short term as well - people have swung too far and sadly many follow the wrong people who ARENT where they are because THOSE PEOPLE ARENT ONLINE or even confident to speak out People try to cash cheques their body cant pay Why is losing weight on its own a shitty goal? When you arent super motivated or shit gets hectic… that goal wont get you through that Here’s why “losing weight” is a sh*tty goal. There needs to be something deeper. there needs to be a reason WHY you are doing these things. Not just “lose 30lbs”. Because when you get tested… You will need to really know why you are doing this to keep you going and push through those times. Why having a goal weight and focusing on numbers can be the biggest selfsabotage Biggest workout mistakes & biggest mistakes you see females make to get their goal body Body image “i love my body” isnt what people say very day People thinking that being happy with their body and loving their body and NOT focusing on the scale or fatloss means they are giving up on success Power of environment and how sometimes you need much more discipline, saying no, tradeoffs and cutting the bullshit 8:25 – fatloss will take your whole life if you do it the wrong way - If you keep putting your goals on hold when shit goes crazy - Lose motivation Fear of gaining more weight – getting worse people think its supposed to be easy because those are the people posting online – well who YOU see anyway because of who you unconsciously choose to pick info from The energy, fatigue – people go to bloods and etcetc to see whats wrong with them I feel like people who have the most focus on their body and scale DON’T HAVE A BIG LIST HAVE A KILL LIST

#226 Willpower, lifestyle, habits, behaviour change & power of self talk & awareness/Dr Gary Mendoza Aug 05, 2022

Twitter @drgarymend IG @drgarymendoza Stages Of Change @transformxruby Q: What are the barriers to change? Someone thinks they are ready for change Habits don’t die It’s a slow process Little things at a time They feel its not worth their time And when life is crazy or work is crazy, (it always is and we kid ourselves saying its going to calm down) Our brain loves easy Yet we try to complicate things more because SM makes it look fancy And we can do this with the way we approach food, always needing a whole new thing every single day instead of having a routine, or something on autopilot PULL goal FEEL like BE LIKE “goal” “time” Social media doesn’t have time It has now now now or you are behind Results should be a weekly metric like fuck off haha “consciously” Understanding yourself Q: Why does self talk often stop change? Relapse is part of the process Clients will often view a relapse as a failure and use it as a reason to give up on the programme. Part of the reason for this is the trainers/coach’s failure to explain that relapse is actually an important part of the overall process. It may also be the case that the client has set up unrealistic expectations as to what they can achieve, this is known as ‘barrier underestimation’. Lower your expectations at the start - how did that work for you before? Right back to the start? FEEDBACK not failure. Learn from it It is important to temper a client’s initial high expectation at the start of a programme with a dose of reality. They may have tried to get fit/lose weight before without too much success, but they quickly forget these failed attempts. Get them to think about what has happened in the past and draw upon these events. They will often see these past experiences as evidence of failure so if you can get them to look on them as feedback and learn from them it will make this next attempt more likely to succeed. Also going forward they will now have a more realistic outlook and not view the next relapse as a reason to quit. ___________________________________________ Start without too high of an expectation that the only other option is letting yourself down. Dip your toes in and take it slow - view it as a lifestyle thing.

#225 mini-sode. THRIVING & becoming your best self. Phases of a lifechanging transformation Aug 04, 2022

Falling in love with the process is what gets you to the outcome. // Obsessing over the outcome has you miss out on the process so you will never keep the result that you get /// & you'll never feel satisfied because you'll get carried away in chasing outcomes that never arrive /// because it's never enough and you can never change yourself nor brought life with you

#224- TRAINING, NUTRITION & MINDSET for a LEANER, STRONGER BODY- your ultimate guide/ Jeremiah Bair & Jeff Hoehn Jul 29, 2022

1/ common mistakes people make when wanting to get that lean defined body

2/ common mistakes people make with training and cardio when wanting to lose weight

cardio

3/ people who have dieted for years and still don’t have the body they want

4/ why are maintenance, building & diet breaks so important

5/ building phases =/= youre going to get bulky and fat – NOT if you do it right : things to consider.

6/ importance of protein again and why its so easy to feel fluffy (fuller stomach glycogen)

7/ different phases of training

Don’t go adding more bc it didn’t feel like you worked out

FEELING the workout doesnt mean effective all the time like if you do strength phases you can leave them not really feeling like you worked out LOL

8/ The value of having a coach in all phases – but the NOT dieting period is actually the most powerful

1. “ want to tone up = a lot of volume far away from failure

2. You need intensity

3. Stressing the cardio more than muscles

4. Junk volume – fatiguing

5. You need to PUSH yourself close to failure still with high rep which makes it hard to do

6. Too flexible with food intake – and still try to fit too much in

7. Like MENTALLY commit to the phase you are in – don’t take a diet mindset into a building phase and visa

8. we can think the answer isn’t muscle because we have a higher fat%

9. SCALE WEIGHT

10. Lifestyle is more important than all the rest but people just hyper focus on calories themselves

11. And youll realise you want to keep pushing even more from you

12.

--

People feel like because they don’t have the body they want – weightloss is the only solution

People don’t see past the immediate

Or they only know struggle so they feel like it will always be hard

Lifestyle outside of it

Body composition changes at the same body weigh – worst long term measure

Muscle IS metabllic

Clients don’t understand how strong they actually are

Alternate volume amounts

Neuro hypertrophy

“use muscles” doesn’t = muscle growth

You are TRYING to get more muscle to get there

Picking the RIGHT exercises for the reps you do as well

---

People find it harrrd to detach from the volume because although their fatigued and smashing their way through

They FEEL its working and yeah it can also look like its getting results

Especially if you are pumped with blood etc

People think that the volume increases as you get more advanced but as you can lift more weight –

Food choices – tef – gut health – performance

@transformxruby

@jeffh91_

@jeremiahbair

#223 The mindset & identity shifts for lifechanging & transformative success/ Kait Ann Michelle Jul 15, 2022

PODCAST - TWITTER - https://twitter.com/KaitAnnMichelle INSTAGRAM - @kaitannmichelle @TRANSFORMXRUBY Psychologically we focus on the negative Challenge beliefs Face it head on Opportunity to get better Time restraint Fixed growth Scared to vocalise what they are doing or want to do, intentions.. Scared to talk about the smallest wins because they feel they will fail Of course you don’t have proof for if it will succeed or not Committing 100% means mentally too We feel like we are going to get fat To lose all our progress and muscle so we keep pushing pushing Bottlenecking ourselves Injury Patience But if that whole time you had external validation Husband People fixate more on the 5% than the 90-95% The thing that pisses me off the post are seeing weekly photos as well Like massive changes should always happen week to week People don’t care about that shit about unsustainability either

#222 - Identity, behaviour change, embracing the HARD, discipline? & HOW to become a NEW version of you /Karin Nordin Jul 10, 2022

Karin has a Meaningful mornings mini course in her bio

@karinnordinphd

@transformxruby

___

To become a new version of me i have to make different decisions

GROWTH MINDSET

Embracing the HARD

Facing resistance, its normal

Main specific i think theres something wrong with my body

evidence in the past

Self belief

PERCEIVED IDENTITY

SELF BELIEFS

Challenge

You will never have evidence in the past for something you want to create (thats new)

Intrinsic motivation

Its hard to care about our aging self etc

Its easy to be motivated by the now

“I can never follow through with anything”

“People who have a heap of things on their list

Re-framing the way we think

tangible things you can do to create these shifts and discipline vs. skill development.

Learn to like it

Right now we may not -

Mind management

YOU CANT JUST GET THESE TOOOLS you need to to

Alot of people find this hard with a new way of eating

And then continuing it on

Same with waking up and showing up to the gym and keeping consistency

Because yeah cool we can start a habit do it for a while and then fall off

Cognitive awareness & flexibilityPOWER OF ACCOUNTABILITY

how and why to embrace failure.

how our mindset on behavior is often black and white, how to change the way we view this, and how behavior change actually works.

procrastination / self-talk that stops the acting part

Snakes and ladders

RELATEDNESS

I love how you said that so excited - people don't

People don't understand what they need

And tune into their feelings

What they want to feel or run away from

#221- Breaking out of the past to create your ideal future / Jeb Johnston Jul 01, 2022

@jebstuartjohnston

@transformxruby

Your motivation is externalized

People think you always need to enjoy the process but you wont always – remember that you feel better after

We need to bring it into a central local of control

Skills based

Connected and community

Connected to their goals

Lack of confidence can stop this

Fear of committing to a certain path or coach to get you OUT of your patterns because you know the outcome and the shit you deal with now

People make it all about their life

They don’t know what they want and what it takes –

People always think they need a goal to have a process or coach or direction or purpose.

How do you help people work past the low self worth

- mums making time for themselves without guilt

- willpower, discipline, get back on track, failure

- the power of a coach/mentor in the process because you cant fix a faulty pattern with the same level of consciousness and it takes someone to question those parts and form new pathways

- copiing mechanisms we develop through our lives that we become blind to\\n- the need for validation, proving ones self and trying to "control too much" that you don't have control so you keep recycling the patterns

- fear of committing to a certain path or coach to get you out of the patterns

-how to help avoid relapse but also know its part of the process and its how you handle it and PERCEIVE it that matters

why it matters to get really clear on the direction you are heading so you stop living in your past stories and failures and how to reframe those

(the downward arrow technique and any others you have)

So many of us struggle with change because we are stuck in the past. We can’t move past our childhood attachment to “comfort” foods. We can’t get past the body we had at 20. We keep holding on to the weights we lifted before life overtook the gym.

We are not the same ppl we were 5,10,20 years ago. Responsibilities build, movement drops and convenience wins. So we have a choice: either keep hanging on to those old narratives of who you were and why you can’t change or… get over it.

At some point we must accept reality if we want to change it. And the only way to do that is to stop living in the past. Whether it’s an idealized image of who you were or the reason you are who you are today… you are right. The next step is to take your life back and write your own story.

Self sabotage

What do you get out of it?

Everything we do has a reason. If you’ve read my series on motivation you’d say everything we do has a motivation (shameless plug). And it’s one truth that I will defend absolutely. We might not understand that motivation or even realize it’s existence but it is there.

When we engage in some type of emotional eating we might feel regret after the fact but before and during we are gaining something from this behavior. It might be coping (emotional avoidance) or chasing the feeling that foods bring you (dopaminergic response). The same can be said for our behaviors around relationships or alcohol. We engage in behaviors for the reward we receive.

#220 Training & exercise goes beyond getting stronger or building muscle / Rafal Matuszewski Jun 24, 2022

We need to start looking at the body as one solid unit.

Stretching, foam rolling

Tight vs taut

Tempo and how important it can be importance of the little things people miss in trying to always chase load learn how to brace and use your body

stop being married to movement and exercises, regression is never true regression when done with intent - training with intent

@cuttheshitgetfit

Cut the shit Get fit podcast

@transformxruby

________________________________

Base of where they are at

Don’t want to put a barbell on their back

Yes the program and methods work

Gen pop

They will adapt to a certain point

I want to do _____

you will hit a plateau –

People feel like it’s a set back when you need to regress things but usually its when load really b

They feel like they are fitter than they are

You can be really good at something

Life happens and then then you figure out you cant

Go back to the basics

People want to train for entertainment

Personal trainers didn’t see the results 

Hip extension – can you even hip extend properly

Foam rolling why – whats the reason?

Ie… it disinhibits if anything so whats the purpose of the foam rolling

Same with stretching

To

Passive and active

Stretching =/= stability and mobility

---

And then

Also advanced trainers

They just want to chase what they think they want

They overthink form

Sagittal (forward and backward), frontal (side-to-side), and transverse planes (rotational movement) are the three planes in which your body moves (rotational movement). Multi-planar training is a well-balanced programme that puts the body through its paces in all three planes of motion. Here's a basic breakdown of the many plane types:

#219 - How to keep moving forward in your goals when life is always busy, you cant give your all, or family life starts taking over/ Jon vlahogiannakos Jun 17, 2022

Manage your expectations

know how to dial your dimmer switch

its not on or off

theres no "right way"

#218 HOW TO BURN FAT & BUILD MUSCLE - the truths, struggles, good n bad & shit you need to know / Ali Gilbert Jun 10, 2022

@thealigilbert/

@transformxruby/

Diet break

Reverse

How to train for it

Being okay with changing

Huffy puffy

Short rest periods

Keeping the HR up

Gain strength

Rip muscle fibres to then form newer bigger ones

Reps over days and weeks

Higher calories and life events

People cut too soon

Don’t push themselves hard enough

Challenge yourself

Stimulating muscle enough

Before and afters take a very long time for the dramatic ones

Trusting the process - like how you need to be all in and not half follow a plan

- like adding in extra workouts or trying to restruct food during the day only to find yourself binging later on type thing and all things re this

Look worse before you look better
Not chronically dieting
Reverse dieting type thing

Something to remember is not about keeping the lowest weight on the scale of the leanest look that you had maintenance is a range actually progress not stagnation

Getting to where you want to be takes a lot more sacrifice a lot more effort a lot more awareness and it is a lot more work but once you finish that phase maintenance is much easier and this is why that lost me to happen in phases EXPECTATIONS- TIMELINES AND DEADLINES ARE WARPED

IT ISNT WHAT YOU DO, ITS HOW YOU LIVE - LONG TERM IDENTITY SHIFT - LIVE LIKE A FIT PERSON

2. was more about how to train for effective muscle growth and I guess a little bit more on the whole going to do bulk and cut Cycles for women and see it more as a pursuit because it's more genpop people and what that takes any importance of muscle because of that

Touch on the fats are overrated bc like PJ also goes on about with less fats

a lot of people don't understand how important it is but instead play it down is something that's dangerous or just don't understand it yet birth control is so easily prescripted and if you want to touch a little bit on birth control you can do that as well

3. BC and HRT with women just your speel on it because HRT is so demonized and hormone health in general bc its similar to males with some aspects.

#217 How to succeed when life gets crazy - Staying ON THE MAP / Feature on Strong Jon's IG Jun 07, 2022

#216; GET results without falling into another diet cycle. Skills to live your life by design without obsession, anxiety & overwhelm/Josh Hillis Jun 02, 2022

I can commit to too much for a short time but not a long time

You want to make progress but you also have all these other things we will put in

We have never done anything

Realise the cycle that has always looked the same

Actually realise it

That should be painful enough that you don’t want to go down that route anymore

Working on these skills will be hard at first

Its uncomfortable because its new

But its different than the drama of crashing and burning

Be done enough with the diet cycle of failure that you need to be willing to embrace

@joshuahillis

@transformxruby

How I need to be,

What I need to do

Flexibility to a way of being

“look different in different situations”

NO "For others to like me"

Situationally dependent

Our values are connected to other people

Looking good was the way to look good

Is it possible to accept myself and change

Work on myself and have goals

“We don’t often feel like it “

Practice in making mistakes

How?

Values list

Snacking and why behind it

What is it about the family

Its it about quantity of food or sharing food with them

You do need some self care

MONEY THING of all the same thing at once

Instead, it’s time for you to do the important work of building eating skills, dealing with perfectionism, and clarifying your values around food. It’s a healthier approach, a more effective approach, and an approach that get you the weight loss results you want for a lifetime.

--- different tracks –

This is why structure and discipline is so important

Eating behavior change is hard. We often won't "feel like it."⁠

⁠

Is it possible to accept myself and change

Work on myself and have goals

Driving – metaphor

TOTALLY BALANCED MEAL

This is why structure and discipline is so important

LIVE YOUR LIFE BY DESIGN

TRAINING WHEELS

Emotions

Checking in with me is hard

I'm going to write that down

What do I feel in my body

Empty hollow feeling in your stomach

Shoulders tight or loose?

Breathing right now?

Are there any feelings youre having that you can put some words around

Where do you see they stem from when

How do you deal with the night eating

Happiness for me is freedom for myself from being a people pleaser and getting back my sense of self worth and loving my family without conditions.

I want to feel peace in my core and learn resilience from difficulties and stress

The better people are at differentiating how they feel – the better they are at coping with the things

You are really self aware – you know you are doing things to please other people

You got perspective and it is really useful

So now you can manage it – you are in control

#215; The mindset & approach you need to effectively build muscle and the BODY you can be proud of/ Jeff Hoehn May 26, 2022

One of the biggest reasons most people have trouble transforming their body is because every time they see the scale slightly go up then they go back to restricting food, doing more cardio, and going back to that fat loss mindset.

This in and out of fat loss dieting is not putting you in a good position to build muscle and building muscle is ultimately what changes the shape of your body.

You end up spinning your wheels and nothing ever changes.

Now, this doesnt mean you should never fat loss diet.

We have all online clients go through dedicated fat loss phases, but once the fat loss phase is done we move on and get out of that mindset and then focus on things like building.

We will always come back at some point, but its imperative you take some time away from the fat loss dieting mindset if you want to transform your body.

If you have found yourself doing fat loss diet after fat loss diet and either:

1.Not satisfied with your look/ the end results

2.Not being able to sustain your results

3.Had a very tough time throughout the fat loss process

Then you need to NOT do another fat loss diet, and instead, take some time to build MUSCLE.

More muscle is going to:

✅Make you look better and more toned.

✅Improve how your body handles carbohydrates and tasty foods.

✅Make you stronger.

✅Allow you to eat more food overall.

✅Make you less susceptible to injuries.

✅Make fat loss and weight maintenance easier.

I know this can be a tough switch mentally, but it will totally be worth it long term.

The things that make you the most uncomfortable are probably the things you need to do most.

The definition of insanity is doing the same thing over and over and expecting different results.

Build some muscle for a period of time, then come back and try that fat loss diet, and I will bet any amount of money that the process will be much easier than it ever was for you.

You know doing a building phase is going to help you long term.

But you just can't seem to stick with it or you are scared to do one because you have only ever dieted for fat loss.

Or you are scared to see the scale go up a bit

Or you think you are going to lose all your progress if you aren't actively losing body fat (this probably isn't best for long-term progress anyways).

Whatever the reason, you aren't alone.

I get asked alot about how to manage the mental side of a building phase.

However, your best look is going to involve adding muscle to your frame and losing some body fat.

If you are only worried about seeing the number on the scale go down you will be leaving results on the table.

Why?

At some point, if you want to have your best look you need to be ok with your scale weight staying the same or even slightly going up.

https://jhhealth.net/2022/04/06/how-to-mentally-deal-with-a-building-phase/

@jefffh91_

@transformxruby

#214- Life will never be perfect, things won't always go to plan, YOU CAN get results with BALANCE & SANITY / Marci Nevin May 25, 2022

a lot of mind blowing insights for you

#213 - Choose your DISCOMFORT & don’t plant a seed on concrete if you want it to grow / Jim Hallinan May 20, 2022

How you need to actually do the hard to get the easy

To do the hard to get the comfortable

Because you staying comfortable is making you uncomfortable

A lot of people don’t try, or commit, because they are afraid of failing. They are afraid of judgement from others. I also think people have a deep fear of the change that comes with change. They have an identity they are afraid to let go of. They have partying that they are afraid to let go of.

But it isnt the way you think it is.,

Brain knows the pattern

Brain repeats the pattern

The focus on weightloss only and the scale only

2 sides to the coin of when I get there ____

Chasing weightloss then attach identity to losing weight

Messages on line and people just

You can plant a seed on a concrete – do all the work you want it aint gonna grow

Weeds

@JIMMYNUTRITION

#211 - RUBY & ALLY SHOW: Things that hold you back from seeing results and KEEPING THEM + how stress & mindset sabotage you May 12, 2022

Stressed about your results?

feeling stuck?

working so hard for little result?

Lost in the process?

know all the right things to do but not doing them?

stressed out? poor sleep? inflammed?

#210 - How to train and diet for your goals..and can you lose fat and gain muscle at the same time? Aram Grigorian May 11, 2022

NO SUGAR COATING

#209 - The reality & realistic expectations that make fatloss & your journey simple & sustainable/PJ Striet May 06, 2022

-- how long

-- Body composition

-- small females

Frictionless fatloss

Unrealistic expections

If i cant do it perfect i cant do it at all

Ive always been that way

Biggest loser ruined expectations and reality

Weight goal =/= ideal body

Body composition enhancement program

____________

Unrealistic exxpectations also of what they need to do

Also the whole BB world and those who have less responsibilities spending more time in it

6.14

80% consistency and build muscle

Not need to bulk

But keep in mind this is keeping consistency

2 periods in a [Body composition enhancement] journey

1] training is the main driver of your physique enhancement

2] where your nutrition is.

Deprogramming and teaching people

What they eat not how much they eat

Input & output

Why do people need to make cheesecake out of chicken and rice

A fitness lifestyle is a force multiplier in your life!

ep 207/208 BONUS: MY episode on Sam's pod: How to Finally Fall in Love with the Process & Permanently Change Your Life with Ruby Cherie May 04, 2022

On today’s episode of Transformation Talks, we’re joined by Ruby Cherie, an integrative specialist who connects the mind and body, taking into account all aspects that make up your life-changing transformation to permanently change the trajectory of your life without unsustainable or restrictive diets and programs.
Here’s what we got into in today’s talk:

The importance of eliminating timelines (01:41)
How to change your “default settings” (09:07)
Falling in love with our processes (26:08)
The truth about being “on track” (37:10)
The true value of a coach or program (56:57)
Ruby’s Fast 5 answers (67:09)

Here’s where you can connect more deeply with Ruby:
Instagram: https://www.instagram.com/transformxruby/
Facebook: https://www.facebook.com/Rubyreneecherie

#208. DONT GIVE UP THE SECOND SOMETHING GETS HARD, know where to push through OR to pivot/ Sam Forget May 04, 2022

@coachsamforget

@transformxruby

“and that was enough” end of day summary

90+% of people I work with are hard enough on themselves already. And it’s extremely unlikely they need me to point out that eggs and fruit are generally a healthier choice than donuts at breakfast.

⠀

Our time together is far better spent…

Taking a deeper diver is far more valuable than being guilted or shamed or blindly following food rules.

⠀I’m not saying there’s no value in tough love and no-BS coaching. A LOT of people need reality checks about the gap between their effort and expectations.

⠀

But you’ll get much more out of your coaching experience if you reframe it as an opportunity to be supported while collaborating on lifelong skills and solutions.

What is off track?

How do you navigate the penetration of the surface

How do you get them to be okay with getting more detailed and taking ownership because thats so important to gain control

People don't want to think about

Judgement - no self judgement

DATA DATA DATA

1- Learning how to stop self-sabotaging

⠀

Which starts with NOT feeling guilty or ashamed after perfectly human moments. Adding fuel to this fire ultimately does you a disservice when your relationship with food is destroyed and you only eat well when a coach is breathing down your neck.

⠀

2 Learning how to overcome specific obstacles

⠀

I won’t lie: you’ll probably make better decisions at brunch if you know I’m going to “call you out” for ordering pancakes and mimosas. But it’s much more valuable to learn WHY you struggle to make good choices when you’re out to eat. Maybe it’s underlying deprivation. Maybe it’s str

Less is more

The Sunk Cost Effect is the tendency to grow attached to a plan, project, or goal we’ve invested resources (like time, money, and energy) into — even if it’s not going well.

But we often forget how much we’ve gained from the pursuit alone (experience, knowledge, etc.). Not to mention, there’s a MUCH bigger cost of not letting go: constant stress and a daily weight on our shoulders.

Over time, these stories (about our supposed “priorities”) become part of our identities, which makes them hard to let go of. But by not being honest about our actions, and what they’re telling us about our actual priorities, we risk feeling bad about ourselves and our lack of follow-through.

The more friction between you and a good decision, the less likely you are to make it. The less decisions between you and a poor decision, the more likely you are to make it.

Most coaches and trainers run their clients into the ground in an effort to have them burn more calories—and this works well from a business perspective. Their clients think that’s what they need to do in order to lose weight… so they keep spending money on sessions and classes.

But I’m challenging YOU to be the exception. I’m challenging you to be the rare individual who prioritizes getting stronger during your workouts (again: this requires real rest periods). This will transform your body more than any fast-paced “weight loss workout” ever will.

Prioritize muscle gain

The reason so many people gain weight as they age is NOT because they’re genetically screwed or because their metabolism is broken. It’s because they lose muscle and do nothing about it. Here’s how you can avoid this (at any age):

remember

⠀

1 The last two dozen times you responded to a subpar weekend like this. Did it go smoothly? Or were you cravings through the roof by the following weekend?

⠀

2 The human element. Fat loss is far from a standalone math equation. What makes numerical sense doesn’t always make sense in the “real world”.

#207. Is what CLING TO, so tighly, choking you into self sabotage & pushing you further away from your goals?/ Sam Forget Apr 28, 2022

@coachsamforget

@transformxruby

“and that was enough” end of day summary

90+% of people I work with are hard enough on themselves already. And it’s extremely unlikely they need me to point out that eggs and fruit are generally a healthier choice than donuts at breakfast.

⠀

Our time together is far better spent…

Taking a deeper diver is far more valuable than being guilted or shamed or blindly following food rules.

⠀I’m not saying there’s no value in tough love and no-BS coaching. A LOT of people need reality checks about the gap between their effort and expectations.

⠀

But you’ll get much more out of your coaching experience if you reframe it as an opportunity to be supported while collaborating on lifelong skills and solutions.

What is off track?

How do you navigate the penetration of the surface

How do you get them to be okay with getting more detailed and taking ownership because thats so important to gain control

People don't want to think about

Judgement - no self judgement

DATA DATA DATA

1- Learning how to stop self-sabotaging

⠀

Which starts with NOT feeling guilty or ashamed after perfectly human moments. Adding fuel to this fire ultimately does you a disservice when your relationship with food is destroyed and you only eat well when a coach is breathing down your neck.

⠀

2 Learning how to overcome specific obstacles

⠀

I won’t lie: you’ll probably make better decisions at brunch if you know I’m going to “call you out” for ordering pancakes and mimosas. But it’s much more valuable to learn WHY you struggle to make good choices when you’re out to eat. Maybe it’s underlying deprivation. Maybe it’s str

Less is more

The Sunk Cost Effect is the tendency to grow attached to a plan, project, or goal we’ve invested resources (like time, money, and energy) into — even if it’s not going well.

But we often forget how much we’ve gained from the pursuit alone (experience, knowledge, etc.). Not to mention, there’s a MUCH bigger cost of not letting go: constant stress and a daily weight on our shoulders.

Over time, these stories (about our supposed “priorities”) become part of our identities, which makes them hard to let go of. But by not being honest about our actions, and what they’re telling us about our actual priorities, we risk feeling bad about ourselves and our lack of follow-through.

The more friction between you and a good decision, the less likely you are to make it. The less decisions between you and a poor decision, the more likely you are to make it.

Most coaches and trainers run their clients into the ground in an effort to have them burn more calories—and this works well from a business perspective. Their clients think that’s what they need to do in order to lose weight… so they keep spending money on sessions and classes.

But I’m challenging YOU to be the exception. I’m challenging you to be the rare individual who prioritizes getting stronger during your workouts (again: this requires real rest periods). This will transform your body more than any fast-paced “weight loss workout” ever will.

Prioritize muscle gain

The reason so many people gain weight as they age is NOT because they’re genetically screwed or because their metabolism is broken. It’s because they lose muscle and do nothing about it. Here’s how you can avoid this (at any age):

remember

⠀

1 The last two dozen times you responded to a subpar weekend like this. Did it go smoothly? Or were you cravings through the roof by the following weekend?

⠀

2 The human element. Fat loss is far from a standalone math equation. What makes numerical sense doesn’t always make sense in the “real world”.

#206 - Stop being so hyperfocused on the end goal that you lose yourself in the process/Danny Matranga Apr 24, 2022

Big disconnect in comms with demand and supply of info

Dumb info

Misinformation

Financial incentives

EDUCATION and COACHING are 2 diff things because text book isn’t always applicable and research is on a controlled environment with people that

Its not all the complex shit

Its you cant stick to your diet

How to make it something you can stick to

Unlearn as much as you have to learn

Overeating from restriction

They think more is better

Protein

Sleep

Lift weights 3-4 days

Eat your

Getting the stuff to the people in the way they need to hear it

Here are some solutions to the problem

Basics matter in the gym and not everyone is ready for the barbell work either

Realising that our choices also impacts generations down the road and how to shift the impatiens Xtreme approaches to more sustainable one

Comp Prep and extremes or paid people are looked up to vs what most "normal" Ppl need

I love how you say certification doesn't mean qualification

Because Real Results aren't about nutrition and training it's a lot deeper than that especially with all the shit that is online and knowing what's right for you so maybe you could highlight the value of actually having a coach in this or support

because there's a lot of shit out there but I also love your philosophy on investments how do you think people can relate this to getting their biggest successes

So hyperfocused on getting to the end goal that you lose yourself in the process

#205 Getting to the gold core so YOU can amplify your body & life with purpose & stop holding yourself back / Kait Ann Michelle Apr 21, 2022

ALOT of people get into the journey without knowing what it SHOULD look like or what to expect

and are sold on the wrong thing

Its not going to happen to me

Just like it cant happen to me - process is there

Chasing fat loss

Harder harder harder

Deep dark honest conversations

___

People run away from something and they find something they can control

It comes out of hatred and then you start chasing outcomes and you lose yourself in that process of chasing outcomes that it feels like a chore.

_____

The amount of time

Can you hear her speak about what coaching is??

You need to dig deeper

THIS is how we coach

We dig deep

We ask questions

We pull you up on the lifestyle and mindset stuff

This is the stuff i am so passionate about

Its not sexy but how long have you been stuck?

And you wonder why you cant stay consistent

YOU ARE SILL mentally trying to diet regardless

And doing all that shit -

How much is it taking out of your life?

WHY ARE YOU DOING THIS? What is your goal?

Losing yourself in the process

Yess the process is proven but YOU are unique in that process so this is why you shouldnt keep trying to find more answers

Coaches arent just for weightloss

"get there quick" mentality

Outcome over process

Self limiting beliefs are exactly why you aren’t moving in the direction you want to go

Staying in your comfort zone

People saying they want ___ results but don't actually prioritize doing the thing

_____

Take the right approach and also align expectations to reality - add purpose to it

And you can be more flexible

YOU HAVE Extreme ownership over the outcome

Remove distractions

When you break your limiting

Amplify your life

@kaitannmichelle

#204; FOCUS ON THESE SIMPLE THINGS to stop struggling & finally get your goals / Zoe Knight Muscle Nerds Apr 16, 2022

But why isn't it always about eat less move more and how can that go wrong especially with the message that most people put out when they say you're just not tracking properly because you need to do more and eat less

When people arent ready for fatloss to start

Force v facilitate

Calorie deficit on paper

---

Calorie deficit not nutrient deficit

Something I say alot is that your body needs to feel safe to actually lose fat with ease and even build muscle because it works both ways

Where does tracking heart rate come into this & why people should care about tracking blood pressure too (i don't force it because just getting people doing the bare basics is hard enough but you can put out a compelling argument

…..

Things outside of the gym

All my happiness i

Dinner = flexibility

Routine routine routine

Food between you and luke and clients

Self awareness and calories and tracking

Wind down routine

Habit

Weight loss is the easy part maintenance isn’t problem

Blood markers are a signal but they aren’t the thing that’s

Podcasts to refer to:

193 ALLAN | 187 ANDREW | 179 ALI

You want these things but your goal posts shift and you don’t focus on the whole point you started. You lose yourself in the process

If you don’t change your mindset or beliefs around something and your perception of yourself – you will never get wher eyouw ant to be even with the right habits and environment

@musclenerds_health

@transformxruby

“What you allow continues” ⁣

⁣“You don’t get what you deserve and desire, you get what you tolerate and accept” ⁣

⁣“You teach people how you’ll be treated” ⁣

⁣“Putting other people first teaches them that you come second” ⁣

#203 REDUCING YOUR SELF SABOTAGE & barriers to make fat loss & your goals easier & more effortless/ Zoe Knight Apr 14, 2022

Feeling bad about what we arent doing

Vs what we accomplished

---

--- there is soooo much that you can do, so much out there to accomplish but only so much you can realistically do.

What is realistic with body, with strength

What is realistic for you ?

Time limits, your history? Your willingness and ability to

People arent willing to be vulnerable

Intuitive eating is not to alter your physique

And this goes back to consistency

The value in coaching for the right tools in the tool box

If your diet is good - if its good then you wouldnt be where you are now

See what their habits are and what they are eating now and make the recommendations & swap things

Making swaps

More and more swaps

Communication and words are powerful - when they’re used.⁣

⁣

𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗮 𝗰𝗹𝗶𝗲𝗻𝘁 - you have to communicate to your coach, otherwise they can’t help you relative to what you’ve got going on. “𝘏𝘦𝘺, 𝘐’𝘮 𝘳𝘦𝘢𝘭𝘭𝘺 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘵𝘰 𝘨𝘦𝘵 𝘢𝘭𝘭 𝟻 𝘴𝘦𝘴𝘴𝘪𝘰𝘯𝘴 𝘪𝘯, 𝘤𝘢𝘯 𝘸𝘦 𝘥𝘳𝘰𝘱 𝘪𝘵 𝘵𝘰 3?”⁣

The very thing you fear can be broken down into smaller tasks, can be brought down to YOUR LEVEL if you speak up with where your struggle is, what YOU feel is holding you back and why, and what you are willing and able to do

It’s about reducing your expectations

Reducing the pressure you are putting on yourself and ZOOMING THE FUCK OUT so you can actually enjoy the process and sustain the journey for the trip.

---

Calorie deficit not nutrient deficit

Something I say alot is that your body needs to feel safe to actually lose fat with ease and even build muscle because it works both ways

Where does tracking heart rate come into this & why people should care about tracking blood pressure too (i don't force it because just getting people doing the bare basics is hard enough but you can put out a compelling argument

…..

Stress and its role in fatloss stress and how it's alters the way your body responds to nutrition and training – and when people are truly eating 1000-1200 or less and not losing anything and on the other side say theyre eating that but they aren’t aware of what they are REALLY eating because eating little most days with random binges = bad physiology response there (aka what is that)

“May as well do something” than nothing only works to a certain point

We start with good intentions and then we lose the picture. The puzzle piece for the picture

What happens when youre eating like 1200 then 1000 then 800

Don’t look through everything for the one goal

Zoom the fuck out

“strong”

“all good”

People arent willing to be vulnerable

You need to be mentally ready for diet

The 5 whys and my concept

___POLL ___

The 5 whys and my concept

Why do you feel like you have to be everyone all the time

Bodyfat% is stpid

When its not about the food

@musclenerds_health

@transformxruby

#theoneyouNEEDtohear - Your vision of who you want to be is the greatest asset you have. STOP STOPPING YOURSELF Apr 12, 2022

trust YOUR journey YOUR process YOURself

stop looking backwards

#202 - WHEN is enough enough? Are you subconciously comfortable in your stuck zone? / Aimee Louise Apr 09, 2022

When I put my mind to something I can achieve it

- Body concious from a young age (weight attached)

- Number driven

Running a marathon

Running away from the issue

Compliments & attention on the body

External validation

(aaron and kim Creedon)

- Value of coaching to smooth the process and lay it out for you so you can focus on other things and empowering yourself.,

- Feeling of getting strong – the what you CAN become what you are capable.

Progress fast at first

Need an end date on the fat loss phase

Maintenance –

This is a long game

What else is going on in your life – this isn’t your whole life

We are human

Uncomfortable

Its hard

Anticipate its going to be hard

Be okay with fucking up and realise the world isn’t going to come to an ends

Resisting this = this is the time

Get ready for discomfort

You grow through what you go through

Accept it to release it

Values

Past the superficial

Look and feel like – life

I think ill feel x if I achieve why

Is our daily actions aligning with the things I value

- Restricting

- Negative self talk

- Environment in your own mind - values

When you are on your death bed – people don’t feel comfy even sitting in that sometimes because they wont zoom out -

Didn’t want to track the food – she spoke up –

Restaurants was confronting – one chance to have everything

Resilience is one of the progress markers that is the most important – its not the slip up or event but it’s the next thing that happens.

How did you respond?

Leaning into self trust

Swayed by noise online

Not worried about what others are doing

Education

Empowerment comes from full responsibility

_____________________________

@transformxruby

@aimeelouisecoaching

#201 - Is it your hormones? ... lets chat about your approach & your lifestyle/ Aaron Scafi Mar 31, 2022

HORMONES:

affect mood, libido and life in general.

Also how not to turn into a complete and utter nutter & ogre

How it isnt becasue of your hormones and its still so simple in nature

“- its that you are doing dumb f**king shit “

Its not the hormones, its your approach & your lifesytle.

The biggest mistakes women make when trying to lose fat are cutting calories too low for too long, doing too much cardio, and eating too little protein and fat.

How this impacts hormones

How cycle effects mood, strength levels etc and how hormones impact our body and diet, fatloss etc

How does sleep play into this?

Carbs for cortisol & stress

Impact of low carbs

About PNS and SNS and how that can impact how you use and burn fat -

Hormones

Your appetite is suppressed on lack of sleep because of increased cortisol –

People would say yay no sleep no appetite, i can eat less

Caffeine

Clear up estrogen dominance myths

----

I’d love to know as someone who has pcos and other hormone issues that they won’t help me until I want a baby to have endo surgery and pop cysts If any clients have managed to fall pregnant and what not after being told they can’t etc or will need medical help/ivf/clomid etc to assist

Also would love to hear your option on doctors telling overweight women for their bmi that they should get weight loss surgery as there is no other option

other ways to beat insulin sensitivity + why its so important

Pcos!!!

You don't need to cut carbs out for pcos and

Menopause ?????

You cant control your hormones but you can influence the and facilitate them

Metabolic set point lower

You increase your body fat set point if you do dumb shit

Environment – mental state

How about menopause & mood swings – or is that a state of mindset & approach and what you are focusing on

Health – mindset – lifestyle can help the menopause mood swings.

DOPAMINE

- Food energy performance/?

body needs to feel safe

– sleep

Sleep is king – without sleep everything goes off… the way your body responds to stressors, how you approach food.. you wont have a healthy appetite but you will crave sugary stuff, move less, stress through the roof

Sleep the same on weekends – one is fine, its patterns

Sleep regulates everything

Everything in your body moves to your body clock

CHRONO NUTRITION

Body craves consistency

@elitestrengthcoach

@transformxruby

#200 - are you a slave to your own sabotage? Making yourself miserable for an outcome you can't see? Mar 29, 2022

Can you relate to this? , let me know @transformxruby

#199/ Richie Kirwan - Are you putting yourself at risk of MORE fat gain? A sluggish metabolism & hormones? Mar 25, 2022

How lack of activity and muscle mass can actually make us fatter and more disposed to fat gain

Why muscle mass is so important

What being undermuscled does

The paramount importance of protein (i always say 2.2g/kg minimum protein - (target audience are wanting better body comp and usually high stress & exercise

Muscles role in insulin sensitivity - what is insulin sensitivity and why is this important for body goals (physique goals)

And role in appetite as well

Why protein can be even more important for us as we age, and even more so, women

How all of this impacts FASTER aging and slower metabolisms

Muscle strength and size reduces as you age & Increase dying risk

We lose type 2 muscle fibres mostly -

Strength train for this

Anabolic resistance – need to have more protein per serve as well

High quality protein

Importance of looking after your hormones as well because estrogen

Hot flashes – and menopause changes

Estrogen and CVD risk reduction

The best test boosters = healthy lifestyle factors

Eating well

Don’t continuously diet

Zinc, magnesium, vit D,

Gamify it – log weights, encourage progression

Start with where you are at

Its what you do outside of the gym as well

CREATINE!

Sarcopenia, the loss of muscle quality & function- what it is and who should be concerned

Facts around the loss of muscle- it can start in your 30s in women & 40s in men!

The increased disk of certain disease; Type 2 diabetes, depression, heart disease, osteoporosis and fragility that accompanies age related muscle loss

What you can do to protect your muscles to retain their strength and function

Menopause - how protein and training for strength and type 2 muscle fibres is MORE important

The importance of food environment

Food advertising and the abundance of food around us, how to make food enjoyable and tasty so that we can eat more health foods & foods that benefit our health and fitness as well as our body composition in a way that isn't overwhelming and daunting and how we don't need to recreate the wheel every single time we cook

How to make it easier to eat high protein and create simple as fuck meals high protein low in fat but high in taste to get more bang for protein buck

@be_more_nutrition

@transformxruby

#198 - TAKE BACK YOUR POWER: We all have red, orange and green zones in a day. Work to your strengths Mar 23, 2022

Know your self. Learn yourself. Be patient with yourself

#197. Be proactive, NOT reactive - learning how to avoid the damage | w/ Kenny & Sarah Lipton Mar 18, 2022

You should probably stop doing the same things if something isn’t working

Not dieting forever – caloric deficits aren’t the sole answer

Health status impacts results

Training

Muscle

Carbs

The things that go into eating less and moving more theres a lot more

“toned” isn’t about a deficit

You don’t have to eat such little calories to see results

It’s a scary time when you have to unlearn everything you learned and redoing it all

Living with a rooster

Friends

Who are they

Well first of all – how do you know how do you know that its true – (high reps low weight)

Don’t wait for the moment when undo the damage – be proactive

Be proactive, NOT reactive - let’s avoid the damage

You don't know what actions you are taking today are going

@transformxruby

@kenny.lipton

@sarahsl.fit

#196 - What you do OUTSIDE of the gym CAN BOOST or HINDER results. The POWER of MUSCLE & walking/Dean Guedo Mar 11, 2022

people actually need to focus more on building muscle and less on losing weight - because the scale is pretty poor and showing long term health improvements

Training the RIGHT way and not just ot get weight from point A to point B is SO SO important and also why focusing on building muscle is actually so important before we go into more of the lifestyle habits that really make the BIGGEST difference to living a leaner & healthier lifestyle that IS maintainable.

___

& body composition changes which is ideally what they are really after - as well as the confidence, life, energy, and all round feeling badass that comes with it

Step one for any fat loss phase is to mentally and physically be in the right place to do it - step 2 is to actually do it and do it the right way that wont have you gain it all back.

Some people CAN go aggressive if step one is taken care of… but the thing is… the biggest problem with low calorie diets is that nobody can really stick to it… definitely not for long enough and many people develop the worst relationship with food along the way. the cost of it like hunger, cravings, less life, less social life, poor sleep more hunger, more sacrifices…

Yet its like they only care about results yesterday despite all that.

And thats why i really wanted to talk about the muscle side first because you can get smaller and smaller and run your engine yes - but building the engine to build that dream physique is paramount

However to maintain this and live a higher quality life - its important to realise that actually exercising and doing more demands your body to create more energy - and that actually allows you to have more energy.

_________

Eating less to do the same thing

OR move more and allow for more food to boost your energy and work a positive loop ??

Fail more often if you just go after less food more cardio more exercise

Environment is the thing it is all about --

Environmental problem

3500cals = 1lb isn't as simple as that - we are DYNAMIC

Get stronger – more muscle

Work out what your bottle neck is –

QUOTE OF THE DAY

They don't make the 5 foot 1 version of fast food restaurant menus!

Its just a meal out - it can be 1200 calories and take up 75 % allowance.

DEAN @walk.more.king

RUBY @transformxruby

#195: Stop digging a bigger grave with a bigger price to pay b'cos of your dieting approach/ Marci Nevin Mar 04, 2022

How much stuff are you missing out on by focusing on the outcome

NO reverse diet is the same thing

“reverse diet” is semantics playing with “maintenance”

The game changes for some people who have yoyo dieted, especially as a woman, especially if you aren’t 25-30 years old anymore

You can crash diet once in your life and things will never be the same again

Stop digging a bigger grave with a bigger price to pay with your dieting approach.

We do the best we can with what we know in the moment so we have to forgive ourselves to be able to breakfree

tides are turning

Don’t compare yourself to someone whos been able to do it for longer than you

Who has been through the waves.

Everyone looks for the out claus from the get go

Its not looking for cheat meals anymore

But it’s a mental out

Track = awareness

---- I can

Passion

Hobby

Social connection

Relationships

Theres so much I need to do

All these expectations

Mums putting pressure on themselves to be everything for everyone

#194 - Stop the all or nothing. FAIL & FAIL FAST Feb 27, 2022

If you cant do a full workout, just do 30 minutes. If you are put into a situation where you can't track your macros or you are eating out, just give it your best guess and add "tax" aka add a bit extra for buffer room If you are going on holidays etc - weekends away - track habits, keep non negotiables, get your steps, fall back to the BIG ROCKS of the 20% that makes 80% of the difference and realise you are supposed to be living life in the mix too... but there's a difference between living life every weekend and living life on special occasions - one can still get you results, the other is what is keeping you stuck

#193 - Are your goals an on or off switch?| What they DON'T tell you |Habits, failure, trigger foods| Intuitive eating? Motivation? w/ Allan Bacon. pt 1 Feb 25, 2022

You do and then its done mindset

But if you want to improve yourself, you need to keep the switch on

You need to make changes that become part of you

Success is a series of pushes!!!! And it comes with moments of floating and struggles - this is why those with a support network are seen to succeed the most

What do you feel is the biggest barrier to making these changes?

It’s a core change and you need to foster a way of doing it that keeps it sustainable

But people want to just go to extremes and lose the weigh fast when there are still habits that are apparent that are sabbateurs to progress

you cant just eat a donut. Know when you cant do that

Life is unpredictable

The extremes - the focusing so much on losing weight quickly mindset - it makes us think theres only one way of doing things and if its not good enough, the switch goes off

Motivation – take action to make it easier to then keep the ball rolling vs making it so hard that once the flame runs out, theres no fuel left for the fire.

How will this benefit your life

Why focusing on building strength, eating enough and building muscle can get you results a whole lot faster than always trying to lose weight

80 20 doesnt mean eat like an ass hole 20% of the time. It means you can be felxibile with foods you like throughout a week

Motivation is great when you have it.

But it isn’t what will get you through the hard times.

Committing to your goals is essential. During those times motivation is low, and this will happen many times, commitment is the difference between staying the course and falling off.

Why are you doing this? What do you hope to accomplish? How does this improve your life? Ask yourself these questions to really understand what it means to you.

When life gets so crazy you fall back to those systems and habits

Its an up and down thing

IF_________ then ____________

Awareness and ownership

PROCRASTINATION --------be realistic as well about your %

INTUITIVE EATING –

Empowerment not restriction

This is the fastest way – not the end goal – the true transformation

@allanbaconfitness

@transformxruby

The Doc has a funny AF info and meme group down below.

www.facebook.com/groups/mauiathletics

#192 - the ULTIMATE guide - FEMALE TRANSFORMATIONS made simple; dieting, training, muscle, menstrual cycle, hormones/ Aaron Scafi Feb 18, 2022

reference: https://www.instagram.com/p/CaRa4_tF7hH/

Female body composition – we aren’t small men

Should we train differently?

Why hypertrophy is so important

Aaron trains a lot of strength athletes –

They train heavy

They are moving big big weights

--

You cant look like anyone else.

Stop looking at biomarkers in isolation

How can mentally dieting even with binge restrict cycles lead to the same maladaptations that have people

Lag-effect

9:22

Be willing to be hungry

Trusting the process

Energy taxing to put on muscle

More muscular version

Muscle has weight! It needs feeding and recovery

Diet fatigue isn’t just physical its mental

Should we approach nutrition differently? Because we are a lot more sensitive to changes during fat loss

Important of liver and gut health & how you don’t need pills and potions but its in your nutrition & lifestyle habits , until those are in check – save your money

TRAINING FOR THIS – least mode

Hormones – PMS – PCOS

Training shouldn’t be different – I say this so often – if you have cramps, don’t train, otherwise you don’t need to treat yourself like a princess because you do hard shit all the time in your life – women are fucking amazing.

Magnesium

Protein

Omega 3

Lots of veggies

HBC & coming off it

Pain around menstrual cycle – very psychological

____

@elitestrengthcoach

@transformxruby

#191: mini episode on how to make it easier to adhere to your nutrition and plan. Feb 14, 2022

Just some basics you already know but may not be prioritizing

#190 - Constant dieting attempts having you look the same or WORSE every time? the 1 thing to finally see amazing results / Won Dolegowski Feb 11, 2022

Guilt and punishment cardio

Progressive overload and proper macros

Gut and hormonal issues

Maintenance - living - theres more to life - rest and sleep is actually more important

You got to eat to grow

After going into a diet right after another, she realised her body hadnt changed at all

You need to eat enough for enough time

And train for it

And stop changing your sessions and have a plan

The longer you spend time dieting

Its going to take time

Dieting is a stress

Why is biofeedback so important and more so important than the scale

We lose touch with it because we are so used to letting numbers dictate what we do

At a low already

RED FLAGS for not being ready to diet & setting up for failure

- Looking at time lines

Pressure and expectations we put on ourselves is what we realistically look to

Starting to do the things and make the change and then

Manage your expectations and make time and patience your best friends

The quick fixes are the longer way

@wondwellness

#189 - BREAK FREE FROM YOUR MENTAL PRISON WALLS - podcast feature on Mark Zarate's podcast Feb 07, 2022

Ruby Cherie Returns To The Podcast And Per Usual She Brings Her Insight Into How To Live A Healthier, Happier, and All Around Awesomer Life Without Giving Up All The Joys In Life While Still Holding Yourself Accountable To Improving Your Life. Ruby Works With People of All Walks of Life and Has Experienced All The Ups and Downs of The Fitness Industry Which Help Her Cut Through The B.S. This Episode Ranges From Scaling Your Workouts To Your Life, Getting Over The Obsessions, Why Australian Candy Is Better, Caring About People, and Even A Peek Into Whatever Fairy Bread Is, and Much More! … Stick Around For The Fun, You Are Going To Love It!a

Topics Include…

✔️ No More Chasing Fitness and Avoiding The Joys In Life

✔️ The Value In Taking Days Off of The Gym

✔️ You're Entitled To Your Lunch Break... Take It

✔️ It's Not Earning Your Food, It's Fueling For Vitality

✔️ Having A Deep Why Can Take The Stresses Out of Decision Making

✔️ Breaking The Cycle of 'Getting Back On Track'

✔️ You Can't Do The 80/20 Rule 80% of The Time

✔️ Prepping Your Protein Takes Care of A Lot of Issues

✔️ Knowing Your Personality Sets The Groundwork For Success

✔️ Why Australian Candy Is Supreme

✔️ Having Staple Foods That Are Your 'Go To'… Like Tuna Bake

✔️ Live In Disciplined Abundance and Not Deprivation

✔️ The Emotions We Feel Are Not The Real Story

✔️ Caring About People Without Worry of Burden

✔️ Drinking More Water and Blood Health Considerations

✔️ Hard Work and Working Hard

✔️ The Questions That You Ask Are What Matters

✔️ Curly Wurly, The Titanic, Stevie Wonder, Milo & Much More!

#188 - Knowing deep down it’s time for change, but still repeating the same painful, exhausting cycle/ Dillon Phaneuf Feb 04, 2022

@dillonphaneuf @transformxruby __ Many people know deep down it’s time for a change, yet you repeat the same habits is such a painful and exhausting cycle. But women fall into this more often then anything CONFIDENCE AND WHY THIS IS SO IMPORTANT ----- You lose confidence when you try to take 5 not 4 steps. Males can accidently get jacked Women are more susceptible - hormones etc Not really progressable metrics (scale): 1 - isnt linear and 2 - its progress to a point and then what do you do next - and if you only want it to go down - theres so many things that go sacrificed because the scale is so volatile to things that arent fat mass And if you arent really over weight - the ups and downs happen alot more. Don't sacrifice the future for the instant gratification Overtraining is relative - because over training itself isnt a thing Under recovery is training results and adaptation depends on lifestyle and most women are high achievers in other areas, and if not that - the internal state isnt stable. WHY You need to start seeing nutrition and exercise as your #1 thing This is why you need to find joy outside of the food and the training which is where the self work comes in and it makes it easier to do the things you need to do and only enhance your results. They cant be optional if you want a high quality life - You cant optimize your physique and losing fat and building lean muscle if you are ignoring health markers because they impact the whole process The health markers matter because they are a stress on your body and if they arent in a good place you wont build muscle or burn fat well - and you wont be able to have a healthy metabolism where you CAN eat more food and you CAN tolerate more carbs without negative side effects - ___________ People are trying to chase these end results these points in time - time line - they think it will help them so much more but the thing is that the process is the thing that creates what we want because we can never be happy at any destination if we werent happy in the journey there - its like a road trip with the family - you fight the whole way - hate the whole trip. You get there and youre a miserable bitch - if you continue rewarding the next step - the process - “Holy shit i can actually do that” developing self confidence in yourself is #1 because most women don't believe they can because of all their past failures.. STOP JUSTIFYING the same stories taht arent serving you. [[ get in the ring ]] -- peaks and valleys _________________ Youre following a map Everyone has a different location, starting point, obstacles, and you cant see ahead all the time - there are obvious road blocks and land marks and things you know will pop up but theres alot more that may come up that maps don't take into consideration bc society and environment and politics has evolved bs the old biology of the map North is north - you know where north is but the destination still may not be clear because you started the journey with a poor prejourney and expectations and knowledge and experience but the more you travel the more you realise what the read focus is which isnt a bummer goal or a what but how you want to feel, show up and how you want your life, mind, body, social life and emotional stability to do.

#187 - Take ownership of your life & priorities or CHANGE doesn't happen & you’ll fail to see results nor progress in any area of life/ Andrew Coates Jan 28, 2022

People thinking advice is universal in general - because a tool may be great for someone but not others
Nothing is one size fits all but its a common theme
where people just want the pretty stuff and its become so focused on weight loss that the pivotal part of actually getting the confidence, health, fitness and looking AMAZING with our dream bodys….
It actually comes from building the base which is muscle –
Going through the process is where all the other benefits come and leak into confidence in life and being stronger
why strength training is so important and why muscle is in itself the cheat code for a better life and the body most people want vs it coming from dieting down to their smallest selff
body fat % - health outcomes

Diet aggressively = metabolic active tissue down

More cycles of this ---> regain the bf% you will weigh the SAME but have more fat less muscle look worse

STRENGTH training helps with losing BF
Increase RMR and metabolism through strength training and recovery from it
Strength training DOES burn calories
Blood pressure, blood sugar - makes it easier to lose fat and you’ll have more energy to do things with the family and keep up with the kids and have better relationships

People also think it should be HARD and PAINFUL and how hard it is made to look

They don't realise that you need to stop comparing to others on their journey and be patient with the process and start somewhere

Cardio only burns calories DURING but strength continues it
Proper strength training and how to get these benefits = actually building this lean muscle which means showing up a certain way and training a certain way
And this shit takes time
How its all about patience and showing up - and how identity is such a fundamental role in it
- WHY DOING THE INNER WORK IS SO IMPORTANT and the importance of self development!
“what “ does life look like -

Its not our fault but we have to take responsibility and stop looking to what was -lets say shit - and take ownership of your future and who you want to become and what you need to do for it, what beliefs do you need to start having.

Habits vs environment so identity and environment needs to come first

STOP COMPARING

People get themselves into spot light due to a myriad of things but because theyre so big we take their work as gospel

how people can build boundaries around health and fitness goals

TRADE OFFS

You have to believe you can do it first - let go of limiting beliefs - be willing to challenge them and shift

Have boundaries and stop caring about what other people think

PEOPLE IN THE ENVIRONMENT

Pushback from people - your effort can make people uncomfortable - make people aware of what they arent willing to do
Self sabotage and now other people sabotaging you

Take ownership

• Identity

• Craft enviro

• Decisions

• Media you consume

• People around you

• Attitude to things that can drain you and make you mad

Will power to make decisions will then be easier

Go find Andrew at @andrewcoatesfitness
Ruby @transformxruby

#186 Beware the IG influencer impact & what you believe. + How to cast votes for the body you want/Tom Blackman Jan 22, 2022

Beware the IG influencer impact

Things that don’t get you into shape long term

Carbs something to fear???

n Flexible dieting paradox (environmental impacts)

n As soon as I want an outcome, the inputs need to change and become more compartmentalised

n Do the basics before you make it complex

n Be careful of who you follow – is that information for you

Straight to result without the systems doesn’t get the results for good term.

You only know the way to answer a particular question but cant apply

Is the lifting makes you bulky myth dying?

Cardio is just about getting smaller but you need to send signals of building muscle

Identity

Stories you want to believe

Design your lifestyle so that its something you love showing up to

This is why you should focus on the process,

When you don’t know why you are doing something and how much it benefits you and how it create the person, the life, the body you want, its so much easier to justify the alternative

Its easier to justify your excuses if you are in a world of clutter and you aren’t clear on your systems.

But also know what you have to do to get the body you want. Be realistic about what it takes

Its like when you smash your elbow on the way to the gym – you can use that as an excuse not to go if you hate what you are going into

But if you know the benefit of it to creating your ideal self, its only a bump and youre good to go still

You can reinforce your beneficial thing with how you speak to yourself and reward yourself and CELEBRATE the small wins and what you did too which people don’t do enough they complain more

IF can have you burning less / fasting cardio

~~~~~~~~~

This is why systems are so important !!

People have the wrong idea of what it takes to train and build a body – they think they have to smash themselves and sweat and grind and get their HR up.

I don’t feel like I'm doing enough

I don’t feel like I'm smashing myself enough

People don’t thinkthey are doing enough

They don’t feel like theyre getting enough out of their investment – its like a scarcity mentality like I'm not getting what I'm paying for

So they apply this mentality to everything

Even when they go to a new buffet its like well I paid for it I need to get the most out of it

___ its not all or nothing, its building the systems to void the burnout

Work back into small stages and then get cozy in the process and make that your habitat because it really is where you are going to live.

find Tom @tomblackman_nutrition

@transformxruby

#185 - It's HARD until it's not. Your brain will try to keep you safe but let go of the reigns to embrace REAL CHANGE / Marci Nevin Jan 12, 2022

We cant predict outcomes but we can ensure that doing the little things pay off

How having a goal weight holds you back

How focusing on a weight can set you back

How calories in calories out shouldnt be looked at at one solo concept because there are alot of things that impact that

How not getting your mindset right first can set you up for failure

Importance of protein, rest days and health phases

I do all the right things why is my body not doing what it used to -

How not wanting to “stop” dieting is holdiing you back

“Fall off track”

“Fitness journey”

Puberty

Lost the weight - felt more confident

I want to look like these guys -

Tides are starting to turn

___

Instagram is the new magazines now

But we still hold onto the identity of a dieter and we have developed such a toxic relationship with scales

Foundation of muscle to begin with

GUT HEALTH

You need to let go of limiting beliefs - be willing to ask for help - trust the process and let go of the reigns

Go all in not all or nothing.

Go all in and let go of all the chains of limiting beliefs

What is life going to look like

Fear of unknown

People find it so hard to imagine the unknown

Fear of changing relationships -

Maintenance & restraint

find marci here : @Marcinevin

And ruby here: @transformxruby

#184 - The diet after the diet is the most important part of body transformation | avoid relapse. w/ Brandon DaCruz Jan 11, 2022

LIFE of abundance

1. Why fat loss/weight loss maintenance is so rare
2. Why we’re primed for fat gain after a diet

3. Why women need to be aware of the post diet body fat overshooting effect

4. What is a reverse diet?

5. How to know if you’re a candidate for a reverse diet

6. Factors to consider when beginning a reverse diet

7. Benefits females can get from reverse dieting

8. Quick tips for succeeding in a reverse diet

- so what it is we need to consider in our fat loss phase as women, and how exactly does our physiology make it so much harder the more we push and how long we push for...that make us more vulnerable to gain fat after a diet.

Because females are built to be more of the survivor, our drive for weight regain is higher than that of males… so why do we need to be so much more aware of how we come out of a dieting phase and how is it you address this for a better chance of success both physically and mentally?

QUALITY OF FOOD IS SO IMPORTANT

Realistic expecations

Always trade off if you want to get really lean - theres the super importance of actually putting in a longer time in building muscle otherwise like we mentioned that youll be smaller but looking worse so PHASES for LONG ENOUGH - know your long term and what it takes to get there

We can basically assume that our hormones are going to be all skewed

Lifestyle would have been implicated

And we can assume that theres mental fatigue as well

Women are also more likely to be comfort eaters, when we lose weight we have a strong drive to eat more due to the loss of fat tissue which heightens our senses for such.

@transformxruby

@brandondacruz_

#183 - You can't separate the MIND from the BODY or GUT HEALTH to truly transform... with my client Sharon Jan 07, 2022

spent thousands,

health only got worse

seeked naturopaths and specialists

everything

it took her breaking point to finally come back to me after her initial enquiry and with some ruby magic and her 100% trust and doing the things she had to do, her determination, the results are IMMENSE and it hasn't even started!!

___

You have to fail a few times

You have to struggle many times

Kept injuring herself

Talk about stress and nutrition impacting

Trainers don’t look at this

Gut health impacts all areas of life

Trainers vs coaches and why I hated PT

WEAR THE SHORTS

Stress – impacting things

Coaching is so much more

TRAINING and hormones

Restriction without restriction

HOW YOU FEEL

BEING VULNERABLE

“is it done” the physical cant move without the mindset improving with it.

RESILIENCE

Passion when you are struggling it ccan impact your passion and when you don’t have time or energy for that, then what is life? You just have less emptying funnels from your stress bucket

@rubycherie.coachingspecialist

#182- WOMEN ARE NOT SMALL MEN; Get off the merry-go-round & don't diet 'til you do this/ with Brandon DaCruz Jan 04, 2022

1. Why women aren’t just small men?

2. Differences in female physiology which we need to consider when coaching them

3. What females need to do prior to starting a fat loss diet

4. Primer phase- this is a different concept that I’ve actually never covered in depth on a podcast but I do a diet before the diet with many of my clients and almost all of my female dieters who have a history of chronic dieting

5. What is a primer phase

6. Why I use primer phases with my female clients and why I don’t just jump into fat loss phases with them

7. The purpose behind a primer phase aka what females need to do prior to trying to lose fat

8. Physiological considerations before starting a fat loss phase

9. Psychological considerations before starting a fat loss phase- this will touch on some of the stress side of things although if you just listened to my two part stress series you know that’s a 3 hour deep dive in and of itself lol

HIGH ENERGY FLUX STATE – WHY SO IMPORTANT

womens get an issue with dieting that men don’t

- Gain fat easier

- Harder to lose fat

Estrogen & progesterone dominant vs testosterone dominant

-Chronic dieting means cortisol lowering progesterone means estrogen dominant but doesn’t mean its high but then over time that can also start to have a negative loop and then estrogen falls

We fight back harder and faster

Chronic dieting state impacts your body BIG TIME

Hormonal dysfunction

Healthy body is responsive!!!

Relationship with food is so important. The diet before the diet – psychology & physiology

Binge restrict cycle - Yoyo - Gain back the weight after the diet

Body fat over shooting

Females – long history of chronic dieting, never got as lean as they wanted, or they did but couldn’t sustain it –

– is what you are doing working??

You cant sustain anything if your mindset around the scales, relationship with food and your progress

WHYYY its so important to take this long approach, the faster way to lose weight is the right way which looks longer on paper because it has less relapse

Stop using coaches just for weightloss

Nutrient deficiencies! – you can be in a surpus but nutrient deficit

- Nourishes gut health & digestion + metabolism in its own - thyroid

This will never happen if you keep hopping from diet to diet and quick fix to quick fix

Find Brandon here: @brandondacruz_

And ruby here: @transformxruby

#181 You cant go 110%,100% of the time or you burnout your engine. Always has tradeoffs with Jonathan Goodman Dec 28, 2021

Trade offs - striving for an image ---> downstream impacts with fitness

___

Takes a little effort to step ahead of the league

We care too much about others think - where else does this perfectionist mentality come from

I get to live my life of how i want to - theres that trade off

The investing you make = the effort you make

12 week - what you focus on is what is going to improve.

Whats the importance of having parameters when you set goals

Its easy to get fit again after losing fitness, but you need to build that base level of fitness first -

Stop comparing yourself -

You cant go 110% 100% of the time or your burn out your engine -

You don't need to go from 0 to 100 its the next best thing

But then theres the swinging all the other way and going too flexy

1. the importance of having a coach

2. the importance of having a good coach

3. entertainment vs results

4. shiny shit vs results

5 . all things like literally we can go on for aaages about things we see wrong in the industry and the IG world and why people get it wrong, and then trainers get it wrong bc they want $$ which then makes people get it wrong more

6. how before and after phtoos can fk people up

and then in all of all the shit stuff we relate it back to WHAT we should do instead and what good coaches do etc and that it is more than numbers

this is for the typical person who wants to have REAL knowledge about everything related to them,

plus those that know what to do but not what to do FOR THEM or how to take it furhter

or think they know what to do but really need a coach to enhance the results and pave a path

many would be yoyo dieters or trying dumb shit in the past scared to trust a new journey too

_________

Jonathan Goodman is bringing the fitness industry together. Since 2011 he's published 11 books, welcomed over 20M visitors to his website, and sold over 250,000 educational items to health and fitness enthusiasts. Originally from Toronto, Coach Goodman has enjoyed over 1,300 days exploring the world with his young family. Please follow him on Instagram at @itscoachgoodman

Links:

https://www.theptdc.com

https://urlgeni.us/instagram/CoachGoodman

#180 - Are you weight loss resistant? Dec 27, 2021

Questions???

#179 KNOW WHAT IT TAKES TO GET YOUR DREAM BODY & DO THOSE THINGS. It’s not what you think w/ Ali Gilbert Dec 18, 2021

Same kg we are gaining and losing
Same kg we are chasing over and over again

They think they want something but don’t know what it takes to get there, once they know – they don’t
But the thing is you didn’t just start doing this
I don’t look like what I do now because of what I'm doing now
Its what I did leading up to this

____________________

“ I gained 3 kg at most”
Get your body safe first
Weight just come off
PATIENCE

IMPORTANCE OF LIFTING AND MUSCLE IN THIS

“I WANT FAT LOSS”
without basic consistency and training – and how weight training SMART

But youll only come back if you keep seeking the fast situation – feel shit, look shitter
Its tough for me to accept stuff when ive been doing this for years
Trust the coach and not just give a little bit

You cant learn this stuff if you don’t ASK for that help
You need to have confidence to speak up

Yes cardio yes not enough protein yes skinny fat little ali
KNOW WHAT IT TAKES TO GET YOUR DREAM BODY, & DO THOSE THINGS. It’s not what you think
When you idolize people – think about what THEY would do

“I'm doing this to be a bad ass and get stronger”
Iv never trained for “tone” I trained to get stronger and bad ass

NEWBIES SEE THE QUICKEST RESULTS

Don’t let perfect be the enemy of good
Where are you starting from and the process to get there

Follow - @thealigilbert

#178 - The reason fitness and fatloss are unsustainable is because people are doing unsustainable shit - Jordan Eastman Dec 16, 2021

Minimizing

Quality > quantity

Overhwhelm on info

Health sounds woo woo

And normal women hating their bodys and lives right now just want results now

So they don’t care about the stuff that really matters

MANAGING STRESS

The breakthrough moment when you realise that this is the right way to go but theres a lag effect

The fighting you for ages until they finally let it go and listen

Stress – chronic stress effects of that (Sharon)

Strtength training is so important

Don’t put themselves first

You create the situation you want to create – mindset switch

What do you prioritize

The dream body is nice, but do you want to leave life behind too

FEELING LIKE you AGAIN

Reclaim your power - YOU DON’T KNOW HOW GOOOD YOU CAN FEEL UNTIL YOU ACUTALLY EXPERIENCE IT

Align what you want with what you do

Match you thinking to your actions

Your perception is your reality,

The reason fitness and fatloss are unsustainable is because people are doing unsustainable shit

(reclaim your power)

@jordaneastman_

@rubycherie.coachingspecialist

#177 - Stop the viscious cycle and TRUST YOUR PROCESS - think YEARS not weeks. W Kathy Dec 08, 2021

Stop the viscious cycle and TRUST YOUR PROCESS - think YEARS not weeks. W/ Kathy too little nutrition puts your body into conservation mode burning fewer calories. If the body doesn’t get the nutrients it needs it won’t feel like expending any energy at all. People often go on low-calorie diets and then do intense exercise like CrossFit or long-distance running six to seven days per week and then they wonder why their weight isn’t changing or their weight actually goes up. A short-term, moderate caloric deficit (300-500) can lead to sustainable weight loss, much larger deficits (500 and up) affect your thyroid and sex hormones and raises cortisol. Chronically elevated cortisol leads to both leptin and insulin resistance, keeping body weight up by stalling fat loss and holding on to the fat instead. You’ll start to see even more side effects of nutrient deficiencies from calorie reduction like: Hair Loss Constant Hunger Low Energy Levels Sleep Issues Irritability Feeling Cold All the Time Constipation Loss of menstrual cycle Dry skin and brittle nails Low libido My goal for my online clients is for them to eat the most calories possible and still lose weight, without restricting. When someone has been chronically under-eating it’s amazing to see health improve simply by increasing calories. Eating too little is just as unhealthy as eating too much.

#176 Are you investing into your future? Your best self? Or just making excuses? Dec 05, 2021

There's a minute in this where my phone flew. But this is an important message for you all!!

#175 - Is it worth the sacrifice?? History tells us – probably not! w/ --Sarah Lipton, Kenny Lipton p2 Dec 01, 2021

Maybe we can touch on our output here too and forms of stressors on our body

Yeah you feel fine now, but you will pay for it down the road.

Workouts should make you feel more energized especially as a woman

WOMAN stuff – we are not small men

You can only train as hard as you recover

Parasympathetic state

Lifting weight helps with hormone function.

NOT ALL WOMEN RESPOND THE SAME

RECOVERY IS THE MOST IMPORTANT THING TO THINK ABOUT

____ MYONUCLEI_____

WHAT HAPPENS AFTER THAT – THAT’S WHERE THE FIXED MINDSET COMES IN

YOU CANT SOLVE A PROBLEM WITH THE SAME MINDSET THAT CREATED

ITS LIKE JUMPING TO GRADE 12

FOOD ISNT JUST MACROS – BUT IT IS micros

Is it worth the sacrifice? History tells us – probably not

Cue harry potter “history repeating itself”

Dote let your emotions make the best of you

FOLLOW THE LIPTONS HERE

@kenny.lipton
@sarahsl.fit

And find me here

@rubycherie.coachingspecialist

#174 - ARE YOU FAT LOSS RESISTANT?? w/. --Sarah Lipton, Kenny Lipton p1 Nov 28, 2021

ARE YOU FAT LOSS RESISTANT

Harder time losing the fat this time around

How quickly results can happen?

Things happening in the background – we know all this shit and we try to simplify it for you

Hormones

SNS

GUT

Tied to an outcome not the process

Responding to what we do it the gym

We make it harder to lose the body fat

Eating less cals and still not losing fat

Hormone healing

Instant gratification

“why am I not looking like this guy – I feel hopeless – deeper drive to do dumb shit & quick fixes”

Aesthetics and health

Factory process – lay off workers not enough money coming in

LIFESTYLE~~~~~~~~~~~~~~~~material

---- stress free environment

---- quality of food

--- protein

FOLLOW THE LIPTONS HERE

@kenny.lipton
@sarahsl.fit

And find me here - @rubycherie.coachingspecialist

#173 - Thanksgiving, Christmas & holiday eating tips - avoid holiday weight gain Nov 25, 2021

Let me know if you have anything else you want me to talk about - you can submit your questions!

#172 - Your body isn’t 1 system, its multi faceting – they break together, they heal together w Rob Husk Nov 24, 2021

Stress is normal now

We need stress resiliancee

Body composition internal external environment

I'm not ______ yet

Focusing on what you haven’t got = negative experience

Able to do MORE things

How this leads into all other elements of life as we said its not just fatloss

Theres life happening around you

Blood results aren’t showing the issue

They are just the warning light to deeper issues that need to be addressed at the root.

Your body isn’t one system – its multi faceting – they break together, they heal together

Victim mindset – this is my fault – yeah you can keep playing that card and keeping yourself xtuck but this is where a caring coach will keep pushing you into discomfort showing you what you are doing wrong over and over and giving you ways to fix it – and if that’s too hard, break it down, that too hard, break it down

But we don’t know what we don’t know

We need to take the shame out of it –

____

Objective measures can only do do much – this is why biofeedback is also so important.

BIO TRANSFORMATION – turning food into poop

Our body does things with food different in a rested state vs stressed state

The state we are in when we eat the food is so important & how we eat it.

Lets look at what you are doing

If you want a goal body – this is different to a smaller body – because you can lose weight and look worse and you can gain weight and look better – and weight isn’t fat – they are different components.

Sleep – rest – impacts so much

Adding a lot of fat in the midsection.

Nutrient first diet

Movement up up up

Training up up up

Its not about perfect – it’s the law of addition of mini wins. The smallest step forward is a pass.

#171. If you try to force fatloss, your body will fight back & always win. What signals do you send your body? Do you allow it to lose fat? w/ Kylie Larson Nov 18, 2021

Focus on fueling for your goals

Sleep + stress management

INTEGRATE everything

Your diet or fat loss phase will work until it doesn't. Then you have to change something. This is where people mess up.

.

You think that you need to keep lowering calories, or adding more cardio and that's actually THE EXACT OPPOSITE of what you should do. This is where you slowly start to add calories back in and gradually take away extra cardio.

Will you gain weight? Maybe. Will you lose weight? Maybe. Will your weight stay the same? Maybe. You don't know until you actually do it. Any weight gained is not necessarily fat though. It's most likely water from more carbs and more muscle since you are able to build more muscle when you eat more.

Bottom line, if you're going to go on a diet, you have to have an exit strategy. The reverse diet is that strategy. You can do it now, or you can keep trying to eat less and exercise more and then struggle to be consistent because no one can eat that little for very long.

So many people struggle with maintenance as it is

And not just the food and training component but theres sometimes so much going on with life itself

Shift your goals with you – know your end result but be flexible there

- Make fatloss fun and exciting

If you enter fatloss and not ready mentally and stuck

Well no you weren’t consistent

Maintenance is a RANGE

Muscle -à ADAPATABLE

Weekends can sabotage you

HIGHLY PALATABLE FOOD – HEDONISTIC – BE CAREFUL ABOUT YOUR FOOD CHOICES.

More hits than misses

@thekylielarson - find Kylie!

#170; Your mindset is the lens through which you see the world &your self talk has power over your results Nov 17, 2021

“Success is the fulfillment of your own true potential.”
Failures and missteps will happen, but you can never realize this potential or be your best if you never try.
Will we ever truly reach it? … hard to say.
But I’d rather try and fail than know deep down that I never gave myself a chance.

#169 - FOCUS on being A BADASS LEAN, STRONG MACHINE. PRIME yourself for faster results - w/ Sarah Bishop Nov 13, 2021

The key to physique changes is to work with your physiology, it’s a game of push and pull to cause the adaptations we want to change your body. How we know when to push and when to pull is based off your biofeedback. ⁣

CALORIE DEFICIT IS THE KING FOR WEIGHTLOSS, but duh - thanks karen. I hate this because there is so much more under the surface -

Priming the body for fatloss by eating more and training hard but smart and prioritizing rest

Like fuck the scale, i don't use it in my coaching unless clients do a sneaky on me

⁣

🔹Energy⁣⁣

🔹Digestion ⁣⁣

🔹Sleep⁣ Quality ⁣

🔹Hunger⁣/Cravings ⁣

🔹Gym Performance ⁣⁣

🔹Sex Drive⁣⁣

🔹Mental Focus⁣/Clarity⁣

🔹Mood ⁣⁣

🔹Menstrual Cycle ⁣⁣

⁣-------------------------------------------------------------------------------------------

Damage in restriction –

Importance of weights in the process

Being too tine – only spent a year eating enough to build

Junk volume

Pre req for successful fat loss phases

We don’t want it to be a struggle

Habits & mind

Upregulating hormones

GYM!!

Developing muscle mass

Its metabolically active

Expensive to build

- Insulin sensitive

People just want to diet.

Lifestyle habits

Life isn’t perfect – its messy – taking mesy action because perfectionism is a stress in itself.

.

Theres all these pre reqs

Fruit vege – food quality

Drop inflammation from not being a stress

Digestion

Bloating

SNS PNS

We expect things

Nervous to diet the right way

Its not sexy to hear

Get in get out

____

Stop being so body focused be life focus

FOCUS on being A BADASS LEAN, STRONG MACHINE vs a skinny ass

Not a skinny ass

Birth control

We need to actually look at what is the “Right” when you are doing all the right things.

Look at your internal health

Find Sarah @sarahfordbishop

Unfiltered Fitness podcast

find me @rubycherie.coachingspecialist

#168 - failure is a part of success Nov 13, 2021

let's normalise being human and slipping up sometimes, and using failure to teach us

#167 stop stealing time and opportunity from the next day. Don't raincheck your goals! Nov 05, 2021

A little powerful thing i heard. I hope it helps you to.

#166. YOU ARE HUMAN. Positive charges to your struggles. And clearing space for success. Oct 31, 2021

GAIN vs gap

#165 what's your missing puzzle piece? You can't solve a problem w/ the same mindset that created it Oct 24, 2021

It isnt just your "failure" to stick to your diet. Its not just your training approach...

#164- MINI EPISODE why diets fail, and your hard efforts see little results Oct 22, 2021

So youre at a place where you are eating pretty low calories already and training hard as it is.. Where is there to go from there - there is literally no room to move - I mean yeah cool you can go on 700 calories if you like.. But you have no room to move and you are digging a MASSIVE hole if you can even stick to those calories -

I mean your sleep sucks, gut sucks, you feel like shit, probably lose your period, colder than usual & building muscle sucks - you put your body into survival mode because it doesnt have enough energy to run all the vital organs and system - so youre spinning your wheels at this point

You can starve yourself more or actually reverse up and address your metabolic health!

Also good to note that if you go the other route and just keep trying to push on at lower calories because you are scared to eat more or potentially put on weight, you will be creating a spring like effect psychologically and physiologically and youll get to a point where the seams burst and all of a sudden youre uncontrollable with overeating, emotional eating, binges, and any other form of eating patterns entrenched with guilt and so forth.

Theres going to be a point where your current maintenance gets so low - every time you chase a deficit your body will adapt to that, so go big, and you adapt big - but however you take it, if you keep cutting and cutting, you are adapting to a new maintenance with not much wiggle room.

#163 - DIETING RULED HER LIFE & how she broke free. Detach from the outcome & focus on the process w/ AMY Oct 19, 2021

Client superstar Amy talks about

Where she came from with food –

Training

Grew up with:

“what diet are you on”

“everything is about what you eat”

DIETING RULED HER LIFE – how she broke free |detaching from the outcome & focusing on the process

Food ruled her life

She thought she was healthy but her relationship around food wasn’t and it impacted all her other relationships

She wanted to hand over nutrition to let go of control but she still didn’t, she wanted to keep control over it and have certain things her way

Almost the way people think they should train a certain way so they have a plan and they add in things if they don’t feel they are training hard enough or their heart was racing enough or they sweated enough

I could repeat things as much as I had to – kept asking the rhetorical questions for her to see why her results were a certain way or weren’t a certain way due to HOW she approached things, what she stuck to or didn’t stick to

The mindset part

Me asking about the silly little things and not really looking at the diet or training in as much detail as she expected me to.

She was so strung up when something went off plan

__

But she has the basics now – she earnt her right she earnt the hard work because she build that foundation – she had to put in all that hard work to start with – only now can she afford that flexibility bc she realizes its not a short stint but a long

Training took over her life

It left little room for anything else

What did structure mean to you then and what does it mean to you now

Detach from the outcome, and focus in on the process –

Routine Monday to Friday

You need to have structure first

4 6 8 weeks you need to push through some weeks until it becomes habit it becomes natural

Its going to be hard

New things like how about training when training is hard

Its hard to show up because its not something youre used to doing it

You are so used to making excuses and giving into them

Energy depleting at first

Make it easier to do

Make the thigns you want to do easier and the thigns you don’t want to do harder.

Process becomes to fruition not by luck or chance but by your reps over time – consistently and over way more than a couple weeks or 12 week programs

You need to build it up over time and learn yourself through the failures

They are feedback

If we aren’t sweating or our heart rates high – we aren’t going to get results is how the media portrays it – but its so far from true.

__

Now back to structure. Failure is feedback

Its so easy to take the easier option because the harder option is A LOT of hard work – it requires a lot of time and energy at first but it becomes easier over time – we learn the process

What energizes you

Makes you feel good

Saying NO.

Amy @ The wellness strategy

#162 - Always training and dieting but don't look like you're always training and dieting w/ Jeremiah Bair Oct 16, 2021

Psychological aspect of diet breaks

Feeling like dieting with no results

The trap of that

Hunger

Psychological urge to just eat

Mentally defeated –

Hard to build muscle at the same time as dieting – this depends on where you are though because if you are still within the first year of training properly or still have extra body fat – you can still do this – so focus on training to build muscle and actually hone in the nutrition.

Consistency –

You don’t need to change macros all the time – people get so bored

Same weight physique looks completely different

This brings it back to the start of the conversation where you mentioned maybe the scale goes up when youre training maybe it goes down and up and odwn and up but that’s the thing,

The scale is a sucky thing to go by when you are building your dream body

Youre trying so hard and pushing yourself so hard – youre in this restrictive dieting mindset – youre pushing and pushing – the effort is there but you need a smarter approach

This is why I haaate the progress photos out there and this whole comparisons game.

Completely reshape the way my body looks for life vs look good for a day.

PARTICIPATION TROPHY

Outcome for a short term vs commitment for life

When you get excited about what you get to do vs what you have to do – you are on the right part – realise you will have days you don’t want to go and days you want to go go go.

“rest of your life” – no phase is permanent –

@jeremiahbair

@rubycherie.coachingspecialist

#161 - When calories in Calories out is "flawed" - STOP LIVING IN A DEFICIT! Oct 14, 2021

We all have periods of time that need to be focused on building metabolic capacity, and our relationship with food and BUILDING our metabolic engines…. Improvement season.

This is why its a lifestyle.

Its about actively pursuing goals, recovering from that or then building and sustaining.

YOUR BODY doesnt know that you want to look better - it senses it as a threat so it does what it can to “survive” and bring it back to “equilibrium” .

It subconciously makes your body move less (like fidgeting, just unconscious movement) , it increases hunger, it decreases your ability to BURN FAT (downregulates metabolic processes) because the body wants that for surviving and thriving. The further you deviate from set point, and the longer you do it for… the more you will adapt to the lower calories and the longer it will take to rebuild from that!

Your body will then reduce your hormonal and metabolic processes.

#160, Are your habits, actions and nutrition/diet habits sabotaging your metabolism? On Kathy's menopause podcast Oct 12, 2021

Ditch the restriction mindset, get strong and sculpted, building confidence and lose the fat for good!

We talked about the struggles women face with weight loss due to their mindset, lack of patience, high-stress levels and the need to do and control everything. How nutrition affects your metabolism and digestion and how eating low-calorie diets will affect these both negatively.

#159 Most problems we have with food, have nothing to do with food w Jonny Landels Oct 10, 2021

Tempting to think we need more advanced strategies

People have years already behind them

Before they do the complex

Few things to focus on to do well – and they are the basics

Its not a bad thing, it’s a good thing. You can make MASSIVE changes with the smallest changes and steps

% time spent in areas

Analysing your life honestly

“I cant havejust one”

Stories

HOW TO COMBAT THIS

Can come from parents who have done this before so it rubbed off on the kid –

They believe that’s how it has to go.

Its either strict or all in baby.

Writing it down when you do

How we were brought up

Go to food for happiness –

Associate foods with emotional states

Dopamine

Shoulding themselves

Where do you think this thought is coming from.

Health means something different to different people.

Confidence -

Comparing to the masses

Looking at people who are already advanced

Power to change

Are you actually satisfied or is it a shadow satisfaction

Its so funny how we always go to food like FOOD of everything when these moment pop up.

Like FOOD think about it – its like feeling and then food happens.

People that think macros need to change more often

Did it in high school vs those that never did it before

Do your shit with intention

You mentioned the bodybuilders that we can easily compare with and the bikini competitors.

We can easily compare ourselves with this and the whole bulk cut cycle and theres no inbetween

This whole industry is either the diet fat stupid shit or the bodybuilding beast mode shit

Best note to land on is this

This is the coaches job

We do this work for you to assess your current situation

We take where you are now and we consider your past

We consider where you are now

We develop a plan FOR you

And there are so many people out there that think a program online is the answer – a 12 week challenge is the answer –

Small changes are the most sustainable

Your journey is yours no one elses.

@jonnylandels

#158 Watch the words that you use around YOURSELF and FOOD. Oct 06, 2021

GOOD? BAD? HEALTHY? NOT HEALTHY?

#157 - Tips to win your weekend Oct 04, 2021

Weekends are so easy to let slide... before its Monday and you're stuck in the same cycle of just feeling trapped in a yo yo

#156 - Change is never easy. Your struggle is your greatest asset in the direction of success w/ Shane Walsh Oct 03, 2021

THE MEAT OF THIS STARTS AT THE 7 MINUTE MARK!

You putting meaning to other peoples words

Words have no meaning unless you put it there.

Our thoughts are the biggest eye into everything going on in us that is a reflection of our experiences.

Reframe

New reality

You are going to struggle

Success isn’t about opportunity – its about taking what you got and creating your success

Use the struggles as your assets.

Caring what other people think.

People are so absorbed in their own thing. We think too much about what others think about us when we don’t care.

He said he was miserable in his job – also overweight – he felt he had to do that job.

Down a path he didn’t want to go.

Parents beliefs

What hes always known

Perfectionism

Doing something for yourself

Its going to be hard work

Change is never easy

You need to actually do the thing

What stories do we tell ourself that keep us stuck in comfort – how do you deal with breaking through hesitation

Book time for you

Showing up for you so you show up for the kids

You set the precedence in the past – so it continues – motivation

You are a mother but that isn’t your identity – you are you, you are a mother.

______

Name the voice in your head - be aware

Inner dialogue

Set of values you created for yourself - thought

Fact or opinion

SIT - PAUSE – WRITE –

What if people are lingering on the past

What is your approach to doing the inner work?

Being about to build up a stronger shield against the thoughts – against the lets call it bad habits.

______

YOU DON’T KNOW YOUR WHY

THE WHY

ITS BECAUSE YOU THINK THE WHY IS WEIGHT LOSS

MOVEMENT IS MENTAL HEALTH

STOP procrastinating

Action ramp

Cant change the mind with the mind

Small output overtime gets you to your destination.

I have failed and I have succeeded is usually the game of fitness

We need to stop that

Stop trying to control the outcome and identifying with failure and what others want us to be

Don’t let the clothes wear you either – make sure you wear them.

People don’t say, hey I'm 70kg nice to meet you

Or introduce themselves by weight

__

@shanewalshfitness

Shane Walsh podcast

#155 Thinking its ONLY 'eat less move more", "calories" - keeps you STUCK - DIG DEEPER w JEB JOHNSTON Sep 28, 2021

How what you believe about yourself and your identity can shape your actions.

You will fail

Being in the present, work on the now. Not on the past.

That is there, it will show its self up. But its in the past.

Facts from narrative.

Separate the story

Someone always does something to us

Stop playing the victim.

What is the real narrative? – we usually have images in our mind that are better than they really were.

Could the potential of just anticipating failure or even just the way we see ourself feed that.

Ownership and getting real with the reality of the lifestyle and how yoru environment and identity shape it. Like

How does it make you show up better –

Ou don’t realise this until you actually start doing the things and paying attention to all this and actually consistently doing it and checking in with yourself

People don’t slowdoen for this

Stop trying to find a way around what you know to be true. You will have to change to see change. You will have to step up and put in work. And that means weekends too.

DBT is all about 2 things being opposing but coexisting –

But the KEY HERE IS THE DESIRE TO MOVE FORWARD AND BE OUR BEST SELF.

BUT WE DIDN’T START THIS WAY -

How you do one thing is how you do everything

take away and replace – you just want to break the cycle. Its okay to do it – its okay to allow it to repeat for now, we are just practicing the awareness and adding in

Overwhelm will always be there until we can actually break it down

But you need to be willing to.

And that’s why writing is so important and putting it on paper – because you can keep repeating it.

You can keep recognising the same thing – you will lean more about yourself. You will grow in the process.

You learn what not to do.

You have these roadblocks on the way to where you WANT to go.

Put them in place for what you don’t want.

Via strength test

Relationship with self.

“If we nail our diet 80% of the time we are golden.” Maybe you tasted a few times too many while making dinner? Finished the kid’s plates while cleaning up?

Not to say any of it is inherently devils work but taking ownership of the situation at hand - us as coaches can only do so much but we don't know what we don't know when things like this are happening.

Do we want to be right or do you want to be effective – give up being right

If we can manipulate our environment, increase our movement independent of exercise, and manage our emotions (stress) we are gonna knock down a lot more pins. Or we can continue to say the words “calorie deficit” and turn our backs on the very things that are waiting to destroy any chance of that happening.

We’ve all heard the phrase “make the hard thing easy”.

A common statement I hear is, “I’ll do better next week”. While that is an awesome sentiment, we all should strive for better, it’s also somewhat meaningless.

What will you do today to be better? What exactly? What specific actions will you take that will differentiate today from yesterday?

Set yourself up for success by being specific with your change. Set yourself up by acting with intent. Don’t let your goals fall away for lack of focus. Make them real by making them into action steps.

@jebstuartjohnston

foodonthemind.com/free-guide

#154 From DIET STRUGGLES to RESULTS, how to THRIVE and unleash your STRONG and SEXY w JEB JOHNSTON Sep 26, 2021

Be willing to feel

You need to be willing to feel

You can’t be happy if you are stuck in the future or the past.

People think they are stuck right now but that because they aren’t living in the moment.

_____________________________

People have history behind them of it already

Women – body issues – how does that feed into how they steer their eating patterns.

Self awareness –

Understanding that food is not JUST fuel or sustenance theres so much around it.

We lose sight of all the external environment

Environment about key –

Food is never a solution

Comfort – shame points

I just have to work hard and I got it – doesn’t work that way.

Mentors have mentors.

You can try work it out yourself, or get someone whos been there or specialised in it.

You need to be willing to explore emotions.

Future thinking, being in the moment, being okay with where you are.

_____________________________

How what you believe about yourself and your identity can shape your actions.

You will fail

Being in the present, work on the now. Not on the past.

That is there, it will show its self up. But its in the past.

Facts from narrative.

Separate the story

Someone always does something to us

Stop playing the victim.

What is the real narrative? – we usually have images in our mind that are better than they really were.

Could the potential of just anticipating failure or even just the way we see ourself feed that.

Ownership and getting real with the reality of the lifestyle and how yoru environment and identity shape it. Like

How does it make you show up better –

Ou don’t realise this until you actually start doing the things and paying attention to all this and actually consistently doing it and checking in with yourself

People don’t slowdoen for this

Stop trying to find a way around what you know to be true. You will have to change to see change. You will have to step up and put in work. And that means weekends too.

DBT is all about 2 things being opposing but coexisting –

But the KEY HERE IS THE DESIRE TO MOVE FORWARD AND BE OUR BEST SELF.

BUT WE DIDN’T START THIS WAY -

How you do one thing is how you do everything

take away and replace – you just want to break the cycle. Its okay to do it – its okay to allow it to repeat for now, we are just practicing the awareness and adding in

Overwhelm will always be there until we can actually break it down

But you need to be willing to.

And that’s why writing is so important and putting it on paper – because you can keep repeating it.

You can keep recognising the same thing – you will lean more about yourself. You will grow in the process.

You learn what not to do.

You have these roadblocks on the way to where you WANT to go.

Put them in place for what you don’t want.

@jebstuartjohnston

foodonthemind.com/free-guide

#153 IMAGINE what you CAN ACHIEVE w/ THIS approach +fiery sex/ self control isnt the issue-Shannon Beer Sep 23, 2021

Cognitive dissonance

You have to be aware of how you think to then address them

How we think about ourselves is how we perceive our environment and interactions

so many people are so busy being human doings that they aren’t sitting with themselves to allow this growing process to happen

SO THEY STAY STUCK

Slowing down to allow awareness and then ownership

Perfectionism – vs

Identifying with these labels

identity and labels sabotage this and then lead into unrealistic expectations
Must ___ or else ____
Striving vs concerns
Moving toward vs moving away from
Discomfort

Importance of RESTTTTTTTTTTTTTTTTTTT
writing
hobbies

Allows more flexibility

Lag time for change

Striving for perfection can be harmful - you can want to be great without it becoming something crippling you as so many of us are scared of set backs, of failure.

Sometimes our personal standards become unrelenting.

We learn to base our self-worth on these pursuits.

Stop identifying with your failures. Mistakes don’t prevent us from reaching our goals.

Stop identifying with your failures. Mistakes don’t prevent us from reaching our goals.
The issue is that most of us are pretty hard on ourselves when we feel like we’ve slipped up.
And it’s the way we respond to our mistakes that really matters.

When we blame ourselves, not only does it make us feel bad, but this is usually where the ‘self-sabotage’ begins to occur.
We’re total failures, so what does it matter now, right?
And so the cycle begins.

The mistake isn’t the problem.
One small slip up doesn’t make you a total failure.

If you struggle with this, give the exercise on the slides a go.
When you make an error, cross out one small I.
Recognise how the Big I (you) stays intact, even when you make a few mistakes.
You can get comfortable looking at your mistakes without condemning yourself as a person.
When you do, you can use your mistakes as opportunities to learn and grow.

body image bleeds into sexual satisfaction and libido - approach to GOALS , food and training will reflect this AND HOW CONSISTENT youa re or arent - and how stuck you will get or not

It would take out the JOY from what they do and more so be focused on fixing it, and then the lack of sexual satisfaction is like a never ending cucle playing into how they feel about themself, their body their eating behavious etc and can lead to i guess more binging, emotional eating, but i think the biggest thing is not actually being okay to stop and really have time out to spend time with the self - so they never really work through the root of it all - perhaps you can dig into that, and how you usually would approach situations like this,

I guess both in only focusing solely on a physical pursuit and never digging deeper so they can actually achieve the results they are seeking that last for life, as well as working through those barriers to change due to discomfort.

@shannonbeer_

@rubycherie.coachingspecialist

Body image ebook https://bit.ly/3nVKNCM

#152. If you want the best fruit, don't plant your seed is shitty soil. Sep 23, 2021

If you want good outcomes ... you need to tick all the steps needed in the process. For both the plantation of the intention, the in between of weeding, getting your hands dirty, getting yourself UNCOMFORTABLE in the shitty weathers to nourish your seed..... You need to do the work and gather the tools, the fertilizers, the amplifiers that allow it..... the days in between are about patience 😌 until its time to go work again. And a farmer needs rest and sleep. If you don't take rest, nor recovery - your brain fog and cognitive processes may you pulling out YOUR plantations vs the weeds, mistaking the fertilizer for the poison.

#151: Every deposit is an investment into the person you want to become Sep 21, 2021

A not miss episode

#150 -The dynamic meaning of CONSISTENCY & PATIENCE. How STRESS impacts you MORE than you realise. Sep 18, 2021

Another quickie

#149 - Real Self Care for Long Term Results---- w / Ruby Cherie---- on strong jon fit podast Sep 16, 2021

I will start by saying, the first 20 minutes of this episode was the greatest intro I've had on this podcast.⁠

Ruby goes IN on so many different topics that you really need to hear. She has been an amazing coach for many years and really knows her shit. Her clients are getting results and her community is strong as hell.⁠

In the episode we discussed:

-Why you need non-negotiables⁠

-What to avoid in the fitness industry⁠

-Even if you can eat everything you want, you shouldn't⁠

And much more! ⁠

Give the episode a listen, like and review and go and check out Ruby; s IG @ rubycherie.coachingspecialist⁠

#148; people are UNDER-MUSCLED more so than overfat // you can't f*k this up - ARAM GRIGORIAN Sep 12, 2021

FORGET the timeline in your head -

some goals cant be reached at the same time

– stop being married to exercises - Asking is this better than _________

GROUP FITNESS – HUFFY PUFFY TRAINING - great to enter the gym, then its just plain cardio crap -

PROTEIN - the nutrient of youth -
How it goes beyond muscle – where else is protein so beneficial

With every choice theres a sacrifice or consequence.

Get realistic with your goals

Align your expectation to your reality and what you are willing to give up

People don’t know what they want

They think they know – but really people just want to look better, feel better, and see their body looking stronger, leaner and wearing clothes with confidence and feeling good in them without going to the unrealistic level – social media lets people down there

Have different protein options available to you – and even go to the store a few times to top up on protein because there are always carbs and fats available.

- You aren’t going to inconvenience people with your eating habits
- Plan ahead with meals
- You are a sum of your accumulated habits in your life
- Youre choosing NOT to do it that way
- Youre choosing to be a victim to the situation
- I care about my body, myself, my performance, my gut health and how I feel–
- Your children pick up your habits

Stop lying to yourself -- You really can fk it up

Don’t miss more than 3 workouts in a row

Never spend a whole day on your ass

___ decision making on Sunday missing days on your life -

Follow ARAM GRIGORIAN

@4weeks2thebeach

#147 There's magic to this consistency thing, but here's the HOW AND WHY it is so hard Sep 09, 2021

💋

#146 - HOW TO WIN EVERY DAY - and get UNSTUCK and plan toward THRIVING & looking and feeling OUR BEST- Matt Bolton Sep 06, 2021

people want to look like athletes and competitors yet they don’t eat like athletes

talking all about macros but not about the fact we eat food not calories / macros – emotions & nutrients.

What’s keeping us fat & stressed and how to look good, perform well & WIN at life

– foundation of health is so important.

Win every day

Carbs – starch especially resistance starch feeds our gut

Also processed food à disrupt gut lining

What can the person actually get in as whole food – vs processed – emotional

Amino acids – we need enough or the body will always want more food – cravings – our body needs a level of aminos in the body

How to read nutrition panels.

Satiating – GI

Kitchen – come in consult – diet history – how a meal plan can benefit them – what do they usually come to you eating & what are their usual goals

Very social – insurance policy of the basics – not doing it so often esp if you have goa;s

Understand and be aware

- Write out your plan for the week

- Plan in for your flexibility ahead of time – and you stay on track without the head fuck

- Have a structure & set food routine

FOLLOW BOLTZ ON instagram.com/boltz_ihp

#145 What’s keeping us STUCK, stressed and "fat" and how to look good, perform well & WIN at life - MATT BOLTON Sep 06, 2021

Stress in the hips – sense of belief who knows –

Placebo is real

Dig deeper into why protein is so essential for higher stressed individuals

Why is it some people can sleep better after carbs at night and others may not

Also we know having more carbs than our body needs has the opposite effect – muscle mass here

Kids

Walking

Those that cant – make it Priority because of what it brings you

Training to burn fat actually does more harm than good

1.42

people want to look like athletes and competitors yet they don’t eat like athletes

talking all about macros but not about the fact we eat food not calories / macros – emotions & nutrients.

What’s keeping us fat & stressed and how to look good, perform well & WIN at life

– foundation of health is so important.

Win every day

Carbs – starch especially resistance starch feeds our gut

Also processed food à disrupt gut lining

What can the person actually get in as whole food – vs processed – emotional

Amino acids – we need enough or the body will always want more food – cravings – our body needs a level of aminos in the body

How to read nutrition panels.

Satiating – GI

Kitchen – come in consult – diet history – how a meal plan can benefit them – what do they usually come to you eating & what are their usual goals

Very social – insurance policy of the basics – not doing it so often esp if you have goa;s

Understand and be aware

- Write out your plan for the week

- Plan in for your flexibility ahead of time – and you stay on track without the head fuck

- Have a structure & set food routine

FOLLOW BOLTZ ON instagram.com/boltz_ihp

#144 -#rubyquickie: There is value and purpose of each and every experience. never attach yourself to any one outcome. Sep 04, 2021

think about it

#143 - quickie - allowing yourself to slow down. To plan for success. STEP BACK to unblock the lock Sep 04, 2021

More isnt always best when you are already struggling to stay afloat. ... if you can step back and regather yourself so that you can have the clarity for the week ahead. And you DONT NEED TO FIGURE IT OUT ALONE

#142 - there's more to chasing your dream body than EAT LESS AND MOVE MORE with Erik Bustillo Sep 03, 2021

What happens when your approach goes too far?
What happens when eating less stops working?
when trying to do more cardio, more exercise starts to make you look and feel worse?
When you literally hit a spot where you are just gaining fat but know where you are isnt where you want to be, its unsustainable and you cant just keep up what you are doing now?
WHAT is your body actually trying to tell you and how can you get out of this rut to actually THRIVE and get the results you desire??
BLOOD WORK is a signal of your body systems either turning down or turning up to PROTECT your body -
and in this - your body is trying to find a homeostasis because it wants you to survive.
you need to ask yourself better questions and actually get clear on what it is you want because extremes are not the way to go. extremes can only get you so far before you have to DIG your way out.
AND you dont just eat calories, you eat FOOD - which is protein, carbs, fats, and vitamins and minerals that
are essential for your metabolism, immune, brain function and so forth to thrive.
of which stress actually depletes, can lead to you storing MORE fat when chronically under this pressure -
listen in to find out more with @erik

#140. You can't f*k this up. You CAN eat anything... BUT... Aug 27, 2021

Just a quickie. Too much gold to even summarize in words

#139 You cantjust slap a bandaid on it -make the process the goal, therein lays your power w/ Dallas Aug 26, 2021

teleporting misses the experiences Anxiety can often be thought of as your nervous system being aroused. If your nervous system is not aroused, you cannot experience anxiety. Naturally, most of our first reactions to cope with anxiety are by avoiding situations or objects that elicit the feelings. The biggest issue is avoidance prevents your nervous system from habituating. Which in turn allows the anxiety-provoking incident to remain novel and arouse the nervous system. Further, avoidance tends to build as time goes on. 4.07 CATASTROPHIZING BUT ITS UNCOMFORTABLE TO GO THE OTHER DIRECTION AND NOT HAVE THAT NUMBER TO AIM FOR IM UNCOMFORTABLE WITHOUT THAT PILLOW OF AIMING FOR A WEIGHT OR IDENTIFYING WITH WEIGHT LOSS WHAT IS THIS HOLDING YOU BACK FROM – WHAT LIFE IS IT HOLDING YOU BACK FROM The more you are willing to face it, the sooner it begins to subside. By taking these steps, you are empowering yourself for change. Whenever you confront your fear, you gain power while your anxiety loses strength. Whenever you confront your fear, you prove to yourself that you have the ability. This is not easy, but the step that will help set you free. The short term discomfort outweighs the price of not living life to your fullest. BEING THE PERSON YOU WANT TO BE MAKE THE PROCESS THE GOAL – ITS HOW YOU GET THERE THAT CHANGES EVERYTHING, TRUE HAPPINESS CAN BE ATTACHED TO GUILT 45min OR IT CAN BE SCARY BECAUSE THEY ARE SO USED TO THAT IDENTITY OF CHASING SOMETHING YOU HAVE THE NARRATIVE STUCK – everything will fall into it until you change the outcome At times the storm can feel too intense to handle. There are all sorts of painful thoughts and feelings whirling around in your body and mind. It can feel like you’re being swept away! During these moments drop the anchor! An anchor doesn’t make the storm go away; it just holds you steady until the storm passes. Whenever we arrive at the point of discomfort thanks to stepping out side of our comfort zone We are met with a choice. Do I change? Or stay the same? What often comes next is a bombardment of thoughts. “I’ll fail” “I don’t feel comfortable” “It won’t work for me” “You’ve always failed this will be the same” Along with these thoughts we often experience anxiety, fear and uncertainty. What’s the best way to not feel them? Avoid it! And not try something new. In the short term this pays off. In the long term it leads you to dead end. The question to ask yourself: Am I willing to feel discomfort in order to better my life? Stop trying to do things so perfect that you forget to start – or don’t be so focused on what you fear and future catastrophizing that you fail to even make a move @definebysd

#138 - Stuck in the suck? The TELL ALL METHOD to truly building your dream body FOR LIFE. W/ Jeremiah Bair Aug 20, 2021

So something we come across way too much in health and fitness, is the area of extremes.

For example we see so many girls go for a 1200 or 1500 dieting approach, listen to karen who says not to eat carbs, and all the rest

The “just keep cutting food and adding cardio or exercise” mentality is what sees so many women in particular with a build up of fat over time and bodies far from what they thought they would get from the eat less move more mentality simply from yoyoing around or beeing a weekday only dieter.

The client whos so hyper focused on lets say “shrinking” themselves and focusing on the scale and what the numbers say.. They get used to seeing results, seeing the number go down… until it doesnt…. Cut more food… repeat… stuck again… where to next?

This is the BIGGEST struggle as not only are they now stuck, but their identity and approach around seeing results all the time and numbers trending down has made it so hard to accept that maybe they need to start eating a little more and changing their approach to actually then see the results they want…

The biggest mistakes that kill chances of getting results and KEEPING them is that so many women are so warped up in just chasing the end result, they lose focus on the process.

Even more…. The scale!!!

we spoke about the forever dieter and how protein, movement and training to build muscle are ESSENTIAL FOR METABOLISM

plus so much more

the importance of MUSCLE and strength training with intent AND intensity.

The importance of insulin sensitivity to long term results or even SEEING results at all is never really considered when people are so tunnel visioned on their body, the scales, and only the outcomes.

But you speak about this alot.

Much of the value of having a coach is accountability to do the movements & training protocols you don’t want (but NEED) to do.

⠀

- “I really like ___ style of training better than what we’re doing now”

⠀

...rather than what I knew they NEEDED to be doing for the best results.

Then we ended with an absolute banger –

Jeremiahs Favorite glute exercise

Biggest training mistake when starting out

Biggest nutrition mistake

Find Jeremiah at - @jeremiahbair

On his podcast Living Lean

Bairfit.com

#137- Live life with intent, build confidence in yourself, and stop chasing the next quick fix with Garrett Query Aug 13, 2021

Importance of nutrition and hydration on skin etcetc

Impacting hormones

what is the important of actually fuelling the body

What is the important of giving the body enough food for a long enough time

What should we focus on

How can we reverse this?

How important is the gut health in this and how can this cycle Impact hormones, the thyroid etc

What is the exit strategy?

What happens when we don’t eat enough – I mean we aren’t losing weight but still hardly eating and doing a lot of activity running around like busy women do – living in a high stress state and we all know high stress burns carbs –

And then people not eating enough protein so they start to burn muscle too

Set yourself up for success

People don’t give themselves time to stop and reflect

DEVELOP CONFIDENCE IN YOURSELF – build trust with yourself

Everytime you skip meals, neglect sleep, daily movement, and proper hydration your basically saying ehh health is optional…. (so results wont come either)
-
Unfortunately your body and hormones work like a credit card you can get away with a lot tell you have to pay it back with interest

“Discipline=Freedom” @jockowillink
-
Meal Prep
-
Water
-
Daily Walks
-
7-8 Hours of Sleep
-
Adequate Protien
-
Veggies
-
Fruits
-
Strength Training 3-5 days per week
-
Wash rinse repeat for a decade
-
It hasn’t been easy but it’s worth it!

@gqfitness on Instagram -

#136-Ruby Cherie: What About Motivation? (4 of 4) Aug 08, 2021

from REVOLUTIONARY YOU PODCAST WITH JASON LEENARTS

Ruby Cherie and I conclude our 4-part series this week diving into our thoughts on motivation. We talk about how the evolution of motivation in our lives and within health and fitness can and should adapt on a given spectrum, why gratitude and mindfulness matter and what it looks like in real life to have competing interests and priorities continue to change.

To learn more about Ruby's work:

www.facebook.com/Rubyreneecherie

www.instagram.com/rubycherie.coachingspecialist

#135- UNLEASH YOUR POTENTIAL - REFRAMING limiting beliefs to embrace discomfort & own your fear with Stephen Dallas Aug 05, 2021

values - qualities - resources

discomfort

identity

- self sabotage

INNER DIALOGUE ! critical inner voice

values & identity - identifying yourself AS emotions so they control you vs you control them

BOUNDARIES

type "setting boundaries worksheet" into google and youll be provided with a host of resources to help

NON NEGOTIABLES

The role they play in ensuring any REAL success that can be maintained and actually acknowledged to

SLOWING TF down and not needing to do EVERYTHING - perfectionist mindset letting people down

its built on MASTERING CONSISTENCY of the SIMPLE BASIC STUFF and its a daily thing not a

"lets just get this project done" thing trying to get a HD bc you aren't in competition with anyone

Real emotional agility is when you let yourself feel your emotions.

Everything and anything, no matter what, come up.

The agility comes from knowing that the worst thing that could ever happen is just a feeling at the end of the day.

Perfectionism is not a badge of honour.

Boundaries -

Fear

Assumptions -

Next actionable step

Then there are people who have no idea what they are feeling and cant identify it - they don't have answers

Why is ^^ so important

People who know that its a process then get started and all of a sudden want it all and try to do it all at once

Mindless snacking

Procrastinating from developing boundaries and structure through the week to be organised -

What changed -

At the same time - nothing changed its just something deeper wasnt addressed

Reframing

Build - work on - skill

Patience

with @definebysyd!!!

#134 Be PROACTIVE & have a flexible yet STRUCTURED life; the key to long-term results w/Matt Bolton Aug 02, 2021

Matt Bolton owns a kitchen in Bali as well as helping people cut through the nutritional bullox!

We talk about meal prep, “health food” halos, restriction… is it bad or good? When do we need it?

Perception of restriction?

Thinking on a SPECTRUM! Its not about extremes, sometimes we need to reduce certain food, other times we have MORE flexibility

The biggest theme here is being PROACTIVE….

Having structure.

Having a routine.

Its about FLEXIBLE structure.

Flexible meal plans

Flexible dieting

Flexible restraint.

Matching it to your environment, your situation and your capabilities.

Some pointers:

The family doesn’t have to eat different – get them involved –

You can cook same same but different both between you and the family and you yourself on a weekly or daily basis. Same same but different.

STRESS is also a big factor in your results and your approach as well as your GUT HEALTH, DIGESTION AND ABILITY TO BURN FAT OR BUILD MUSCLE.

FIND MATT’S KITCHEN AT l

@MACROKITCHEN_BALI

It is the only kitchen that actually caters to all goals with your health and your waistline in mind.

They EDUCATE you on the nutritional content of their meals, they make it with REAL ingredients and they have it on a spectrum of fat loss to maintenance to muscle gain goals.

It is labelled out for you so you DO NOT get carried away by health halos and you know how it is appropriate for YOUR goals.

@BOLTZ_IHP

@rubycherie.coachingspecialist

#133 - taking the mentalmasturbation out of fitness - stop living in the gym and in your head Jul 31, 2021

add life back into health and fitness

keep your goals realistic

start "prepping" to be healthy and lean YEAR round - and NOT DICKSKIN LEAN!

STRONG AND SCULPTED LEAN

#132 [MINI, MIGHTY, FIESTY #8 - Is your past self holding you back ? Importance of inner work. Jul 30, 2021

DONT BE SO FOCUSED ON THE OUTCOME THAT YOU FORGET ABOUT THE PROCESS AND YOUR WINS ALONG THE WAY.

THE WINS even the smallest step - even if its not ideal or your expectation in reality - its still better than where you were

#131 [MINI, MIGHTY, FIESTY show #7 - Self sabotage, ego how to break the cycle… if you dare Jul 30, 2021

THE CYCLE IS SIMPLE TO BREAK - but simple doesnt mean easy - and it first comes with awareness - and OWNERSHIP

#130 - what makes a person successful? - on my feature on Revolutionary You podcast Jul 28, 2021

In Part 3 of our 4-part series together, Ruby Cherie joins me again as we try to look at the myriad ways we tend to view progress when we’re trying to improve our health and our physiques. We talk about the dangers of echo chambers and curated opinions, how progress looks in the scope of our lives outside and inside the gym and where comparisons can hold us back.

To learn more about Ruby’s work:

http://www.facebook.com/Rubyreneecherie

http://www.instagram.com/rubycherie.coachingspecialist

To learn more about your host:

http://www.jasonleenaarts.com

http://www.revfittherapy.com

http://www.facebook.com/jason.leenaarts

http://www.instagram.com/jasonleenaarts

#129 - How MOTIVATION, perception & awareness bring happiness, gratitude & opportunity w/ better relationships & health & fitness SUCCESS - part 2 Thomas Flynn Jul 23, 2021

The house analogy

If you can’t raise the roof, raise the floor

Its almost like seeing everywhere you aren’t right now in any journey instead of seeing how far you’ve come – gratitude.

Time is going to pass anyway

Human connection – use social media in a positive way

These are the skills – the skill I was talking about at the start – these are skills you can apply to life

Importance of dopamine

Everything teaches us something.

Take ownership of your headspace and realise that you want to be in control of your life and mindset.

See everything as an opportunity to grow.

Zoom the fuck out and see how growth doesn’t work in one direction. Its not just progress and growth in terms of gym progress or weight loss or physical results. – your inner world dictates your outer world.

SHAME – FEAR – ACCEPTANCE

INSTEAD OF IT BEING “it just is” we make shit personal .

Not “makes me” anxious – it doesn’t MAKE ME – I create that perception.

HOW WE ARE SO quick to focus on the negatives and not the positives – 90% positives but we focus on the 10% negative – this happens in our journey of health and fitness as well

Which feeds the stories we tell ourselves and our identity - so we never feel enough, nothing feels enough, and we come from a place of lack again

See how important gratitude is and reflection and self introspect?

So PAUSE – these pillars are so so so important.

#128 BE THE MASTER OF YOUR LIFE – facing setbacks, judgement, acceptance and the power of gratitude with Thomas Flynn - part 1 Jul 23, 2021

People always look for an escape – they look to DO something to distract away from the issue at hand Chasing new jobs, new things – Social feedback WE DO care what people think - and thats okay! its human how this leads into the need to change our bodies, to have a certain image with career – Cant change mind with mind so physical ways to do this – tools to do – habits to , how to actually start doing this and then create the chain – The house analogy If you can’t raise the roof, raise the floor Its almost like seeing everywhere you aren’t right now in any journey instead of seeing how far you’ve come – gratitude. Time is going to pass anyway Human connection – use social media in a positive way These are the skills – the skill I was talking about at the start – these are skills you can apply to life Importance of dopamine Everything teaches us something. Take ownership of your headspace and realise that you want to be in control of your life and mindset. See everything as an opportunity to grow. Zoom the fuck out and see how growth doesn’t work in one direction. Its not just progress and growth in terms of gym progress or weight loss or physical results. – your inner world dictates your outer world. SHAME – FEAR – ACCEPTANCE INSTEAD OF IT BEING “it just is” we make shit personal . Not “makes me” anxious – it doesn’t MAKE ME – I create that perception. HOW WE ARE SO quick to focus on the negatives and not the positives – 90% positives but we focus on the 10% negative – this happens in our journey of health and fitness as well Which feeds the stories we tell ourselves and our identity - so we never feel enough, nothing feels enough, and we come from a place of lack again See how important gratitude is and reflection and self introspect? So PAUSE – these pillars are so so so important.

#127 - Reframing failure, beating self-sabotage, Master your mind & STOP feeling stuck w/ Erica Koo Jul 21, 2021

“Every word you speak has immense power because it is a thought in action. There is an invincible power in every word you speak. You are a human being filled with unlimited possibilities, and the words you speak can either build a jail around you where you see only limitations, or they can set you free to live your life without any limits. Listen to the words that you speak and you will find every limitation you have ever experienced revealed to you. Change your words and you will change your life." – unknown
Failures and mistakes are an integral part to problem solving . Something will always work for someone, but this very thing may not for many others. Or it may not work for the same person at two separate time points. When things have always worked out, or when one thing has always been effective, it is easy to take failures personally.
Watch how you speak to yourself Watch your inner dialogue – how you speak about and to yourself leads on to how your world forms around you. YOU shape it. Failures, misses, sessions that didn’t go as intended never feel great but Failures are a part of success.
Being able to build a positive narrative, seeing and appreciating the “brighter side” of a dark situation doesn’t happen overnight & doesn’t negate the suffering and discomfort we feel during this time.
It is normal to hyper focus on the anticipated threat to our future livelihood, financial stability, the present stressors (our brains are very attuned to threat…and why wouldn’t it be as our primary goal is safety and survival). It is so easy to feel overwhelmed by the uncertainty and negatives of what we have currently lost, may lose, and then the uncertainty of what the fall out may be gyms are able to reopen.
But having things to be grateful for, focusing on what you can control RIGHT NOW, and let go of that you cant which can be overwhelming if you let it consume you.
FIND ERIKA: @stretchwithe

#126 - Noone wants to just lose weight but look worse, that only works until it doesnt. w/ Garrett Query Jul 21, 2021

This episode is focused heavily on women's fat loss and health

- WOMEN DON'T REALISE HOW GOOD LIFE CAN BE until they experience it

. They dont realise how good THRIVING feels until they experience it.

MANAGE your cortisol response and everything goes from there - your body becomes more responsive

it is so important to build yourself up and focus on the foundations,

because STRESS MANAGEMENT MAY BE ONE PEICE OF THE PUZZLE - but it s mandatory and LARGE one -

without it, nothing else can click.

setting boundaries .

. - other forms of progress outside of the scale and why they are so important to even SEEING the body composition changes and the scale drop in the first place.

-- its about fat loss not weight losss because you dont want to lose weight yet look worse. digestion - what can help and stuff up digestion the importance of sleep and a night and day time

---->> find Garrett : instagram.com/gqfitnesss/

#125 - #314-Ruby Cherie: On Health Privilege, Fitness Identities And Learning How To Pivot (2 of 4) Jul 19, 2021

There were so many avenues to take the conversation and it almost seems like we only scratched the surface. Suffice to say, we're all working from completely different foundations when it comes to how we approach self-improvement.

#124 -Ruby Cherie You're Not The Person You Used To Be Jul 15, 2021

THIS MESSAGE IS ONE I FEEL I SAY OVER AND OVER - look FORWARDS not backwards - you are not going that way

#123 feature [[ - 96-Ruby Cherie Failing Your Way To Success Jul 15, 2021

FAILURE IS PART OF SUCCESS and it BREEDS success

- REVOLUTIONARY YOU PODCAST EPISODE

#122 - feature as [[ Ruby Cherie - Female Health & Fat Loss ]] Jul 15, 2021

Ruby Cherie doesn’t just have a lot of knowledge but years of real world clinical experience in the health and fitness space. We get into the biggest mistakes females make when it comes to dieting, creating positive habits, eliminating self doubt, lifestyle factors that need to be addressed and a ton more.

#121 - feature on #313-Ruby Cherie: A "Health First" Approach (1 of 4) Jul 15, 2021

Find Jason's podcasts at https://revolutionaryyou.libsyn.com/podcast

Ruby Cherie returns as my next guest for our newest 4-part series on the show. She was previously on Episodes 96 and 213 which I definitely recommend you check out as well. In this first part, we conquer the reasons why you would benefit from focusing on health before focusing on getting smaller at all costs. Within that, we discuss better sleep, better self-talk, a focus on getting stronger and a focus on challenging yourself with new goals.

To learn more about Ruby:

www.facebook.com/Rubyreneecherie

www.instagram.com/rubycherie.coachingspecialist

To learn more about your host:

www.jasonleenaarts.com

www.revfittherapy.com

www.facebook.com/jason.leenaarts

www.instagram.com/jasonleenaarts

You can also like our Facebook page at:

www.facebook.com/revolutionaryou

To purchase my book, "A Revolution A Day":

www.amzn.to/2R9Larx

#120 - Episode feature - Bring Color To The Rest of Your Life! w/ Ruby Cherie #194 Jul 11, 2021

From Mark Zarate's podcast - https://coolcalmchaotic.libsyn.com/bring-color-to-the-rest-of-your-life-w-ruby-cherie-194

This Episode Is A Travel Around The World To Beautiful Australia Where We're Joined By Health & Fitness Coach Ruby Cherie As She Drops Bombs of Health, Wellness, and Goodness On Us. Ruby Is A Coach That Has A Grip On The Realities of Weight Loss, Maintenance, Fitness, Etc. and How There's A Lot More That Goes Into It Than Macros & Exercises. Ruby Covers Everything From Having Empathy, Understanding Personal Histories, Her Own Journey, The Progression of Different Situations, Creating Stepping Stones, Coloring Your Life, Clean Eating & Context, Hiking, Cupcake Batter, and Much Much More! But As Usual There's A Whole Lotta Other Ramblings and It's An All Around Good Time! So Stick Around, You’re Gonna Love It!

Topics Include…

✔️ What's Made Ruby Happy Recently

✔️ Overcoming Many Struggles To Gain Empathy

✔️ Understanding The Hardships Makes Progress More Possible

✔️ Scripted Plans Might Not Fit Real Human Beings With Complete Lives

✔️Focusing On More Than Only The Negatives, Highlighting The Positives

✔️ Balancing Being Strict With Yourself and Letting It All Go Because It's Easy

✔️Keeping Your Flavors Simple After Knowing Yourself Better

✔️Mixing Up Your Health & Fitness That Fits Your Lifestyle

✔️Adding Color To The Rest of Your Life

✔️We All Need To Zoom Out At Times

✔️The Batter Is Better, Back Squats, Squidward, Mountain Hiking, & Much More!

#119 with ALLAN BACON: Ditch the all or nothing mindset & be COMMITTED to the PROCESS Jul 09, 2021

Ditch the all or nothing mindset & be COMMITTED to the PROCESS EMBRACE PATIENCE. Take the emotion out of your decisions. Your body has many ways of maintaining a set or settling point based on the lifestyle you have lived up until now. It is so important to SOLIDIFY HABITS and realises the results and progress you get outside of numbers. It is more difficult to unlearn habits than learning new ones, so it is so important to create an environment that serves you - the PEOPLE you surround yourself with, your food environment etc - if you see cake and cookies out on the counter, bets are on you eating those. Make it SERVE YOU and make maintaining your results easier. Your body FIGHTS change. Thats why so many people experience plateaus and frustrations. YOU NEED TO FUEL FOR THE BODY YOU WANT. Maintenance in itself is a SKILL!! UNDERSTAND YOUR HUNGER - is it real or hedonic?? How can you make this easier? Avoid the cafeteria or buffet effect - Avoid tastebudgasms with a million different flavours. HOW CAN YOU MAKE SOMETHING LESS WORSE You WILL become more food focused as you lose more body fat so you have to make it easier for yourself; Yes, your habits will need to be in place in this time - but the grit needed wont be the same to maintain as it was to lose the weight in the first place because you are BECOMING that person. This is why it is so so important to focus on the process. Motivation is fickle. You need to be COMMITTED to the person you want to become and the life you want to live. DITCH THE ALL OR NOTHING MINDSET and focus on progress outside of the scale. ABOVE ALL - know that you will fail, you will struggle, and you will fu*k up. Thats inevitable - so be prepared to work through that and not approach it with the all or nothing mentality. What can you REALISTICALLY do right now to “do or be less shit”

#118. This is where 97% of people push-up against resistance and fall short of their goals. Jul 08, 2021

Success mindset. This is the mindset that you need to have to achieve what you want to achieve in life. ..... 1. Know who you want to be and how you want to actually feel. 2. Realise that you need to actually become someone new to achieve your goals because way too often we stay stuck in our comfort zone. 3. This is actually where 97% of people push-up against resistance because they stop before they push through. ... our minds is malleable and we can rewire it to form a new identity and a new belief system 4. I want that but I have no idea how I'm going to achieve that so I need to mould this person this character so that not only do I believe but I can now put in the tools and strategies to achieve.

#117 When you understand your triggers, you have the power to change ANYTHING- w/ Stephen Dallas - setting the precedence for SUCCESS Jul 01, 2021

You are stuck in a cycle? You feel overwhelmed by the process? Impatient for the results?
Wondering if what you are doing is right? Wondering why nothing sticks? Why you lose motivation and drive? Why you are struggling along the way?
Why it feels like you are trying all the things but still not getting anywhere?
"YOUR BIGGEST HURDLE TODAY, IS THE STORY YOU KEEP TELLING YOURSELF - AND TOMORROW? IT WILL BE YOUR BELIEF IN THAT STORY THAT IS HOLDING YOU BACK!"
How you think about yourself and the environment around you is a big predicator of your outcomes!
Your thoughts & how you FEEL about yourself IMPACTS YOUR BEHAVIOURS which not only SHAPE your identity – but take you closer or further away from your dreams, goals and desires.
If your internal beliefs don't line up with your actions and what you WANT - there will always be a "helpless" feel of struggle.
its like a child learning to walk. first you must learn to crawl, fall, crawl, fall - walk, crawl, fall, until you can walk. and then you can run before you fall and get back up again.
but once you can do that, you can then go onto other things like climbing a couch, digging into the playdough and sticking your hand in a fish tank.
You unlocked a new level where you now have to learn what you can and cant do and the process continues - much like how you start off your health and fitness journey.
You can have the "perfect" diet and training, but how can you expect to stick to it if you haven't yet done the "un-sexy" ground work of getting to know these values and beliefs that hold you back?
Of digging into what it is that you need to drive you forward even when shit gets tough!
Because you have to develop the GRIT, you have to stick it through the hard stuff and do uncomfortable things without giving in at the first sign of struggle!!
You need to push through the dip to get to where you want to be - be it if you are heading in the right direction and not something that's going to cost more than its worth in the end.
But you, your LONGTERM HEALTH & FITNESS - you are worth it.
YOU CAN DO HARD THINGS.
You just have to unlearn all the dysfunctional patterns in favour of ones that SERVE YOU & act as a spring board for even more to come - on your journey of becoming your BEST you!
"Dig for the golden nuggets Understanding how and why we do what we do can be as lifechanging as finding nuggets of gold. There is always a DIP. Learn to push past your temporary PAIN or PLEASURE but also understand when the deck isn't in your favour!"
Stephen Dallas - @definebysyd
We spoke about the Barretts personal values assessment which you can find at
https://www.valuescentre.com/tools-assessments/pva/

#116- Mindful Moment #3 with Ruby & Thomas Flynn we speak our lives into existence Jun 29, 2021

WE SHAPE our lives, our situations, our results TO OUR BELIEFS! change the way you look at things and the things you look at change watch how you talk to yourself

#115 -Mindful Moment #2 with Ruby & Thomas Flynn - you ARE your BEliefs - Choice architecture & identity Jun 29, 2021

If we don't believe, we wont do!

you need to BELIEVE first if you want to achieve

BE-lieve

be the person first by breaking down all aspects of your goal self

how do you want to act - do it

how do you want to feel - figure out what makes you feel that way

#114 Your priorities determine your outcomes. It's more than just food & macros. With Rob Husk Jun 25, 2021

Your priorities determine your outcomes. It's more than just food & macros.

It is CRITICAL that you change your identity if you desire to lose the weight for good.... achieve your dream body for life!

YOUR PRIORITIES determine your results & your outcome so TAKE CONTROL.

Unpopular TRUTH: you can't operate at 100% every day. Your yes has NO VALUE until you learn to say no.

⠀

All out mentality is addicting for a little while until you crash OR other commitments pop up & life happens...

⠀

WHEN THAT HAPPENS...knowing what your non-negotiables are can make or break you –

MOMENTUM is key.

MANAGEABLE not perfect.

What if by nailing 3-4 BALANCED meals (focus on lean protein with plenty of plants - veggies/ fruit) you...

✅ improved appetite hormones & DIGESTION

✅ Stopped crazy cravings

✅ Balanced blood sugar ➡️ improve your underlying health & even hormones

✅ FEEL MORE IN CONTROL ➡️ more mental energy for LIFE

✅ Started to FEEL better, perform better, have more CONFIDENCE!

What if by having a sleep routine and prioritizing it + getting sunlight in the AM, you…

✅ Wake up more refreshed and motivated for the day

✅ Increase your performance in the gym & life

✅ Improve your gut health & hormones

✅Improve your mood & SHOW UP BETTER FOR YOUR LOVED ONES

✅ Stop demolishing your pantry at night

✅ Handle stress more easily!!!

Can’t lose weight?

There’s nothing wrong with YOU.

it is your APPROACH -

You need to change your approach, And the best change is to stop focusing so much on the food, stop focusing on the diet and start focusing on WHY it is that you eat the way you do and learning how to keep yourself focused and driven for the long-term.

p.s.

STAY ACTIVE, stay hydrated, and START WITH WHERE YOU ARE AT.

KNOW thyself & stop trying to fit in with the rest of the crowd or compare your journey to theirs.

Find Rob: @husknutrition

Find Ruby's podcasts: 100% Real with Ruby

Ruby: @rubycherie.coachingspecialist

#113 The BEST training, program or exercise?? The main thing missing in the fitness industry NUANCE - Geoff Futch Jun 25, 2021

Everyone thinks that every question needs to have one answer.

Everyone acts as though everything needs a specific solution or answer. but there is so much context and nuance to every situation in every moment of time for any individual.

it feels good to have the answer.

it feels good to talk about the best thing and have it go viral.

but the one thing missing is the art of listening, understanding, AND ASKING MORE QUESTIONS.

stop looking for formulas and answers. the problem is everyone wants to have the perfect exercise for every possible scenario.

PRINCIPLES MATTER. YOU CANT create a formula for something as complicated as a human being. There are just too many variables involved.

e.g. If I make a video about an exercise, it’s not just “THIS is the best exercise for GLUTES !!!”

you need to take into account: injury considerations, comparisons to other movements, individual biomechanical concerns, benefits, drawbacks as well as details on how to program it for yourself — or how not to.... the list goes on.

just like “Why the Keto Diet is the BEST Diet” will just do better with an audience in terms of click-through and hits VS “The Keto Diet/ ower carb approach may be beneficial for some populations but is generally unnecessarily restrictive and tends to have a high drop-out and relapse rate."

People want a simple answer. WHICH exercise. WHICH diet. WHO to follow. WHO to trust. WHAT to buy. They don’t want to think about WHY, and that is why most people are so damn easy to manipulate.

I WANT IT FAST AND I WANT IT NOW.

Most people DONT even read long text or vids as it doesn’t have “the answer”.

Find Geoff's MUSINGS AT facebook.com/FitnessMusings/

#112 If you cant trust the process, dont expect the progress - with Danny Matranga Jun 23, 2021

Of course, you get discouraged when you don’t think you are making progress toward your goals.
How can you stick to something if you aren’t getting out of it what you want?⁣

⁣We live in a world where we are CONDITIONED to want things faster.

It is a shift in your perspective girlfriend
STOP THINKING SO MYOPICALLY and in the immediate gratification and start to look to the fact that you have A LIFE filled with other things that actually hold VALUE - like kids, work, social life, hobbies, relationships, the list goes on.

you need to make it MANAGEABLE - NOT PERFECT. ⁣

HOW can it be progress, not perfection if it isn't first manageable.

We talk about all things from JUMPING INTO CULTS, EXTREME-ISM, THIS OR THAT MENTALITY,

THE POWER OF WALKING

⁣WHY filling your cup first actually can make you a better mum and partner etc.

and how to apply the easiest of steps to see the biggest reward that COMPOUND over time.

find DANNY:

https://www.instagram.com/danny.matranga/

& his podcast: Dynamic Dialogue with Danny Matranga

#111 Look outside of external motivation to find the motivation Within Jun 23, 2021

Take the action. Act scared, act hesitant, just act. Take the action and push through the resistance and keep repeating that until the resistance lessens

#110 QnA with Ruby- Sodium deficiency? fuel & energy sources, hormones, menopause, fasting, post workout window, shake diets Jun 19, 2021

I LOVE answering questions so shoot them my way

#109 | mini mighty fiesty #6; What lies are you telling yourself?? Jun 18, 2021

YOU HAVE TO UNLEARN & LEAVE YOUR OLD SELF behind to be able to move forward.

sometimes we fear facing ourselves so we escape and run away from emotions and sitting with ourselves.

IDENTITY, having responsibility for your OWN behaviours, ideas, and taking on opinions and feedback - and digesting it to take it on board to move a step forward - to review yourself

stop repeating your cycles

how do you perceive yourself?

what is holding you back?

be - do - have.

are you ready to break free and discover yourself?

#108 A little about my journey Jun 17, 2021

Wasn't going to post this but I ended up posting it anyway

#107 The PSYCHOLOGY of reaching any goal TAKING OWNERSHIP, values, identities - with Thomas Flynn part 1 Jun 15, 2021

We’re all in denial about something‼️
⁣⁣
Every day, we all tell ourselves stories & lies to a certain degree.... sometimes its wishful thinking or to avoid a particular reality.
We all start somewhere.
You’re going to make mistakes.
You might question the process.
You might have months where you feel like nothing is happening.
It might take everything in your soul to show up some days.
THE car won't move without FUEL - OUR goals won't become reality without the ACTION.
@thomas_flynn_ and I talk about ownership and a bunch of other EMPOWERING things that can help you break certain patterns that are coming back around to bite you in 🍑 keeping you STUCK.

#106 When it's not about the food but it is sort of kinda about the food Jun 11, 2021

.

#105 The Fundamentals to Success with Taylor Seibel Jun 11, 2021

training and mindset and habits

#104 BUILDING A BADASS BODY from BUILDING THOUGHTS, habits and lifestyle WITH AMY GREEN Jun 11, 2021

We spoke about how we all start somewhere and sometimes it means being more rigid until we can allow flexibility -

we talk about structure - routine - having a schedule

working on mindset and focusing on the process more than physical results and then the physical results follow etcetc and how much more she can show up for life

#103 physiology and psychology come before the physical Jun 11, 2021

inner work leverages the external

#102 EMOTIONAL EATING - HEALING YOUR RELATIONSHIP WITH FOOD - DISORDERED EATING - STOP SELF SABOTAGE - PENNY BROWN Jun 11, 2021

-

#101 ALI GILBERT - metabolism, crash dieting, playing the long-game: WE FINALLY GOT ABS ON 300g CARBS Jun 11, 2021

TALKING hormones, carbs and fear of carbs, crash dieting & dieting the right way

#100 YOUR WORDS ARE SO POWERFUL; Jun 11, 2021

“Language shapes our behavior and each word we use is imbued with multitudes of personal meaning. The right words spoken in the right way can bring us love, money and respect, while the wrong words—or even the right words spoken in the wrong way — can lead to a country to war. We must carefully orchestrate our speech if we want to achieve our goals and bring our dreams to fruition.

— Dr. Andrew Newberg, Words Can Change Your Brain”

Most people are completely oblivious to the power that their own thoughts have. Beliefs carry emotion, and emotion turns to action. Those beliefs then influence the way we live. Whether you hold negative or positive beliefs about relationships, finances or your own abilities, they all carve out the path that is your life.

#99 Mini & mighty podcast #5 - Sleep and sleep hygiene part 2: shift workers, type A personality and our own routines Jun 04, 2021

.

#98 Mini & mighty podcast #4 All about sleep and sleep hygiene: health and hormonal influences. Jun 04, 2021

.

#97 Mini & mighty podcast #3. Ask yourself deeper Qs, for your mind holds the 🔑 May 28, 2021

Digging into all things

#96 Take back control of your life Apr 26, 2021

Control and discipline breeds freedom and space of mind

#95 -Self sabotaging how to become a winner in your life Apr 23, 2021

.

#94 Stop living in your comfort zone and procrastinating Apr 21, 2021

Growing pains are common

#93 What is energy balance and calories in vs calories out all about? Nov 11, 2020

Ask anything if you need clarification

#92 When things don't really go to plan - diet wise Oct 14, 2020

Caught off guard??

#91 Stepping outside of your comfort zone Sep 30, 2020

You are the only one that is holding you back and don't be afraid to ask for help

#90 - Stop being so hard on yourself because you have come so far Aug 23, 2020

SERIOUSLY - we focus so much on all the things we want and where we still have to go without realising just how far we have already come - in more than one way -

mind - body - soul

#89 Leg day everyday? and things you need to consider when spreading macros out through the wk Aug 21, 2020

.

#88 We are also hard on ourselves and don't give ourselves the same love and nurture Aug 11, 2020

.

How to approach a training session and warm ups Jul 02, 2020

.

Just keep swimming ...a lesson on momentum May 30, 2020

A card game

Sometimes the little habits you hate are neccessary May 29, 2020

Accountability and doing things out of comfort zone

You are your own competition so allow yourself to be a beginner May 18, 2020

.

Different forms of progress in training Apr 18, 2020

Short n sweet

Be do have Apr 07, 2020

Be the person, do what your dream person does and then you will have what your dream person has

Whos in Control? Is it you or someone else Apr 04, 2020

.

#80 It's all about how you apply yourself mentally and physically so take control Apr 01, 2020

.

When what you think you need isn't always what you need Mar 16, 2020

Sometimes what you need to do isn't what you want to do and what you think you need isn't always what you need

Pound by pound increments V massive landslides Mar 10, 2020

Be patient

Allow the small habits and wins to accumulate Feb 28, 2020

Brick-by-brick

Let go of the past and stop trying to fit yourself into boxes you have outgrown Feb 26, 2020

The process is what it's all about because it's the journey of becoming

Create the life you want because you design your life Feb 20, 2020

.

Dieting the smart way and your body fat set Point Feb 18, 2020

.

#72 If you feel like your body is doing things your head says no to, listen to this Feb 13, 2020

Have an abundance mindset whether it be with food or with money and the law of attraction prevails as you start to act as that abundant person

#71 Unfollow the negative crap and prune out the weeds from your life Feb 12, 2020

Way too often we allow and negative programming take over our feeds, we allow things that bring us down and keep us in a negative headspace to keep infiltrating our lives because it's all we know and it's our comfort zone

#70 Go for it and you will be unstoppable. Trust the free fly Feb 12, 2020

Step into your confidence and realise everyone starts somewhere

100% Real With Ruby; no #BS nutrition, fitness & psychology (Trailer) Feb 10, 2020

#69 What are you going to say No to so you can focus on the big rocks. Feb 10, 2020

Stop trying to be perfect and just progress

#68 The journey is worth it, your health is worth it. You deserve the best life Jan 23, 2020

believe you deserve the best and go for it !!

live your best life - a healthy body is a responsive body that goes into life at a whole new level

#67 Your journey is more than following a diet or program Sep 20, 2019

Be in it for the long haul

YOU ARE A REAL LIFE HUMAN BEING IN A REAL LIFE WORLD - realise that

#66 Self sabotage, habits, how to be your best self for life Jul 01, 2019

YES, SELF SABOTAGE IS HOLDING YOU BACK

#65 Self sabotage, identity, getting your dreams May 16, 2019

Xoxo

#64 - Fail your way to success and get comfortable being uncomfortable. Apr 30, 2019

.Just move into action

action > perfection

progress > perfection

if you don't get started - who gives a shit - you'll get nowhere

failure is part of the process

#63 The game of Spyro when it comes to leveling up in your journey Apr 30, 2019

And a little bit on Snakes and Ladders

#62 Have faith in yourself and set some structure because motivation is fickle Apr 12, 2019

MOTIVATION wanes. you need systems, habits, rituals that serve you and the person you want to become

#61 A very important message on the fear of food or gaining weight Apr 03, 2019

YOU CANT EXPECT TO BE DIETING FOR YOUR WHOLE LIFE!?!?

#60 What do you allow into your life Mar 05, 2019

Awareness brings control

#59 The five minute power pause Feb 09, 2019

And be grateful

ZOOOM OUT

#58 Love yourself love your life and my god things will change Feb 06, 2019

.

#57 a bit about everything; knowing your worth.. not letting others dictate it Jan 23, 2019

YOU are in charge of your life

#56 Just some science shit on why de-stressing is important for fat loss Jan 21, 2019

THE BODY IS IN A STATE OF STRESS OR RECOVERY AND REST

you need to be able to balance them to optimize fatloss

#55 Gym anxiety. Starting out your transformation. Coming back from a layoff Jan 15, 2019

its okay :)

#54 Periodising nutrition and why I hate the word bulk Jan 12, 2019

the bro culture has ingrained this cut and bulk mentality into EVERYONE and not everyone needs to bloody bulk and cut in cycles - that's like yo yo dieting

its called PERIODIZED nutrition the smart way - why bulk and put on unnecessary fat.

yes BUILDING tissue requires more calories - why call it bulking?

#53 Respect yourself. My closing statement is so important Jan 07, 2019

how you treat yourself is how you allow others to treat you

#52 If it doesn't serve you, act accordingly Dec 29, 2018

ask

1. is this serving me

2. is this taking me TOWARD the person i want to be

#51 Don't be the dud match in the matchbox Dec 28, 2018

every match HAS potential to start a fire

#50 - Now this is the secret to great success and progress Dec 28, 2018

It's really not that complex until you make it so

#49 - Have you done your goal setting Dec 21, 2018

i actually hate the word "goals" i like "visions" and mini goals along the way or mini steps - action steps - celebrate them

#48 - Time under tension training? Dec 20, 2018

context

#47 End of year celebrations..events... preparing for a new year of domination Dec 17, 2018

ITS ONE WEEK IN 52 WEEKS - pick your battles though

#45 So how is your relationship to food? And are you to blame? Dec 16, 2018

take ownership but realise the role that your past plays in your present - learn from it and DONT dwell

#44 - Habits and behaviours for success. How to develop them change them and maybe break them Dec 15, 2018

HABITS are what form the basis of decisions, thoughts and identity .

BONUS - Mind Set environment perspective and stopping self-sabotage Dec 11, 2018

BONUS episode

#43 - Perceptions can be deceiving Dec 08, 2018

so focus on your own journey

#42 - Motivation vs discipline vs habits vs KNOWING THYSELF Nov 27, 2018

you fall to the level of your habits

#41 Life long fat loss and festive periods Nov 26, 2018

health and fitness are meant to enhance your life - stop obsessing - do what you NEED to do

if you want to stick to your routine - make a guiltfree decision to. if you want to enjoy that day - recognise it and make a guiltfree decision to do so

no decision is right or wrong - as long as most of your days tick the boxes they are like your insurance policy

#40 Believe in what you want so much that has no choice but to materialize Oct 30, 2018

You really got to trust the seeds you're planting will manifest because if you don't believe in yourself how do you expect the universe to

#39 - There's always more to it than what shows Oct 08, 2018

theres more than what you see at surface on socials, everywhere

#38 Artificial sweeteners Sep 25, 2018

chill, you can have that pepsi max

#37 Secret calories hidden calories why aren't you losing weight Sep 17, 2018

awareness is key

#36 "I struggle knowing i get nutella and chocolate daily" Aug 28, 2018

again - know thyself and its okay to be an abstainer until you develop that habit and routine AND IDENTITY

#35 Use the tools in your toolbox Aug 24, 2018

you have what you need right now to take SOME action - until you know more ;)

#34.Every bit of gold needs digging for. And transparency is key to finding it. Aug 17, 2018

every cloud has a silver lining - just look closer

#33 Guilty for time off? Aug 12, 2018

it’s so easy to fall into the habit of not training and then it’s so goddamn hard to get back into routine -

#32 Victim of self sabotage? Aug 06, 2018

a super common theme

#31. Food isnt about food Aug 05, 2018

FOREVER a theme. food is never just about the food. nutrition isn't just about macros. there is so much to it.

#30 Power of visualisation Jul 30, 2018

VISUALISATION ALLOWS MANIFESTATION

#29 you deserve to be selfish Jul 26, 2018

1./Show yourself that you are worth caring for by starting to care for yourself.

A tendency of people pleasers is to give relentlessly without a thought for themselves. Take time for yourself, pamper yourself—do something kind for yourself each day.

2. Allow others to help you when it is needed, and don’t be scared to reach out.

You can start with small things, like asking a friend to pick up a parcel for you when they are passing the shop.

3. Surround yourself with people who help make you feel good about yourself.

I’m so lucky to have an incredibly supportive and loving sister who listens to me and helps when times are tough as well as good. Spend as much time as possible with people who reinforce your self-worth, not bring it down.

You will be physically and emotionally healthier

#28 the importance of goal setting but gradually Jul 26, 2018

you want the big vision but dont set lofty goals with no entry point., you need an entry level and ACTION STEPS that are simple, manageable, and in reach

#27 managing expectations - comp prep Jul 24, 2018

this can be related to ANYTHING

#26 Keep a grip and stay the path. Jul 23, 2018

the sun always comes up the next day!

#25 The little steps to start. Forming habits Jul 16, 2018

BIG THINGS are an accumulation of the little things .

#24. Power of persistence Jul 09, 2018

persistence speaks for itself

#23 - Rocky road or the high way Jul 07, 2018

STOP MAKING THINGS MORE DIFFICULT FOR YOURSELF -

#22 - be kind to yourself Jul 05, 2018

WATCH YOUR LANGUAGE!!

Research has found that by developing our compassion we can create positive effects on our brain and immune system. It’s so effective that there’s even a type of talking therapy devoted to iT.

Self-kindness

Try to be caring and understanding with yourself, rather than being harshly critical or judgemental. Just because you might have more time of your hands right now, that doesn’t mean you have to be ‘doing’ more.

If you start to feel your inner critic creeping in, focus on being gentle with yourself instead. It could be helpful to try to change how you are viewing your situation.

Tell Yourself, “I Am Enough”. We’ve all had times in our lives when we’ve thought, “I’m not good looking enough, or smart enough, or strong enough to get what I want.” Stop it with the “I’m not enough” self-talk and replace it with the following;

“I’m enough, just as I am.”
“I’m worthy.”
“I deserve to be happy.”
“I deserve to have everything I want.”

#21. Bad experiences bad advice. Jul 05, 2018

Shit happens - recover, adapt, come back stronger

#20. Are your goals hurting you? Jun 27, 2018

Framing your goals in positive terms makes reaching them that much easier. Positive words allow you to:

Focus on what you really want, and on what is helpful and achievable. This creates positive energy and momentum instead of feelings of deprivation and resentment.
Adjust your plans when you have the inevitable slip-up or bad day. Instead of giving up when you mess up, you can make small changes to balance things out.
Check in with yourself before you act. Ask yourself if what you are about to eat will help you reach your goals.
Have true freedom of choice, rather than forcing yourself to rely on will power alone. We just aren’t designed to white-knuckle our way through life, always resisting what we think we really want.

Do your goals set you up for failure?
Framing your goals in negative terms creates an all-or-nothing situation, where even one small slip means failure. And we all know where this leads—"Well, I’ve already blown it, I might as well enjoy it and start over tomorrow," which turns into next week, next month, or next year. Soon you feel like you can’t control your own behavior, but aren’t sure what to do about it.
It all starts with the words.

Take a close look at the words that express your goals.
Take a moment to read over your goals. If you keep them written in your head, jot them down on paper quickly before you read further. Done? Now look through your goals for any of the following words: NO, NOT, NEVER, STOP, LOSE, REDUCE, LIMIT, or QUIT. If these negative words (or similar ones) play an important role in the way you have stated your goals, you may be setting yourself up for problems. Here’s why.
Words are very powerful! They focus your attention in one area while other possibilities fade away. When words are negative (like those above), their results are negative. When you say, for example, that you will "Stop eating chocolate," what are you really doing? You are focusing your attention on the very thing you want to avoid—chocolate. IF going without something you want when it is always on your mind were easy, this might work. But, we all know that "out of sight, out of mind, out of reach" works a lot better.

#19 random dieting tips Jun 25, 2018

make it EASIER for yourself

#18 Diesel mindset. Jun 24, 2018

Slow down the speed of your emotions. When you catch yourself thinking negatively, take a deep breath. You need to practice becoming mindful of your racing thoughts because your automatic thinking and behaviors have unfortunately become automatic.

Make sure you can commit. Setting high goals is ridiculous if you can’t commit to working toward and achieving them. This exercise also involves determining the things in your life you will need to sacrifice to achieve what you want.

Behavior plays a key part…

Don’t ever give up—being true to yourself. Let’s get something straight. Winners quit. They quit the right things at the right times. They also choose the right things to start and focus only on those things. That’s why you wouldn’t consider thinking of them as quitters. If you’ve entangled yourself in something that isn’t your passion, be true to yourself and find something else that is. It’s your life. You’re only lying to yourself if you continue doing something you don’t want to.

Make no excuses. You are a victim of your own vibration. You are accountable for everything you do and everything that happens to you. Accept it. Own it. If you ignored the other thirteen items in this post, this one alone will carry you to the right place.

Relationships make the world go ‘round…

Surround yourself with the right people. You’re the average of the five people you spend the most time with. Do the math. Relationships are meant to empower you and should never victimize you. If any relationship isn’t helping you become who you want to be, walk away. Speaking of…

Avoid the wrong people. I call this addition by subtraction. It’s different than surrounding yourself with the right people and a little more painful.

A healthy mindset gives you stylish rose-colored glasses…

Be grateful. It’s impossible to have a bad attitude when you have gratitude. Be grateful for everything you have because there are people who will never have what you have today.

Believe. Whether you think you can or can’t, you’re right. Whether you think you will or won’t, you’re right. I’ve never met a person I didn’t believe in and I know more people than anyone I know. If I believe in you, you should too.

Have faith. Pair faith with belief and all will turn out well. I pinky swear.

Plan, do, learn, fix, and repeat…

Prepare for the best, worst, and everything in between. You’ll sleep better at night knowing you have all contingencies covered.

Learn. Your life will never get easier, but I assure you, you will get wiser. You might as well enjoy the getting wiser part.

#17 Habits. Listerine or toothpaste Jun 21, 2018

YOU WILL WANT TO LISTEN TO THIS ONE.

#16 diet breaks Jun 20, 2018

DIET BREAKS serve more of a purpose than refeeds.

DIET BREAKS and their purpose are different for EVERYONE

LIFESTYLE clients vs COMP PREP clients - YOUR starting point and actual protocol matter too!! your HEALTH there matters.

#15 Are your expectations getting you down Jun 20, 2018

Most people are completely oblivious to the power that their own thoughts have. Beliefs carry emotion, and emotion turns to action. Those beliefs then influence the way we live. Whether you hold negative or positive beliefs about relationships, finances or your own abilities, they all carve out the path that is your life.

We have no limitations in life. The only limitations we have are the ones we place on ourselves. Think about your negative outlooks from these areas in the first step. Now, ask yourself, is that true? For instance, you may believe you can’t go any higher in your industry. But is that really true? When you reframe your thinking to a series of empowering beliefs, you’ll find that you’re most likely making excuses. It’s usually not about a lack of resources but a lack of resourcefulness. Maybe you haven’t pushed hard enough. Maybe you’re not putting in the time it takes to advance at work. Maybe you need to change your approach.

#14 Food hacks Jun 19, 2018

DO WHAT YOU NEED TO DO to make it easier to adhere

#13 Food and diet personality Jun 18, 2018

know thyself and don't try to fit yourself into anyone else's mould.

#12 Self care Jun 17, 2018

"Joy is found in returning to the things we love again and again. It’s better than sex, or drink, or drugs, or food, or any other substitute for joy.

The meaning of life is not found in the famous, age old question:

What is the meaning of life?

That is a universal question that has no answer.

The right question is what is the meaning of life to me?

When you stop trying to keep all the plates spinning and stop trying to do everything the world tells you and you stop chasing fantasies of perpetual happiness then you can just live your life.

And then you can find the true joy of life which is spending time with family and loved ones, eating things that you like that make you feel healthy and sometimes eating something unhealthy too and being OK with it.

Exercising, creating things, writing, talking, walking, recording, painting, traveling, thinking, spending time with kids and animals, whatever those things are for you, find them.

When you stop worrying about all these other things then it opens up the path to the true meaning of life, which is spending time on the things that you love."

#11 Progress isn't linear Jun 14, 2018

Here is one perception which a lot of us have engrained and it sabotages our lives: the perception that progress is linear. This means that consciously or not, we see progress like a straight road, which goes directly and smoothly to our destination.

If we want to truly embrace progress and have fun with it, we need to realize that progress is not linear. Progress is organic.
This mean that we may go through long periods with little progress, followed by periods of lighting fast progress, or periods when we regress, in order to create a context which allows even bigger progress than the previous one.

It’s really challenging when you find yourself in in this mental space. The pain you feel in the downfalls, it’s hard to sit with, especially when you’ve felt the joy of the wins. You feel like the wheels are falling off, you’re exhausted from fighting that voice in your head, and the last thing you want to do is re-commit yourself to doing “the work”. But “the work”, that’s where the magic happens.

My perspective on progress has slowly changed over the years. I think the low points and perceived losses are just as much a part of the “progress” as anything. The empowering wins happen because of our resilience in these moments of pain. The work it takes to pick yourself up and push through whatever challenge you’re facing, it sets the stage for the big wins. Insights may come when things start clicking again. The next time you end up in that difficult place, you may find yourself making different choices and engaging in different behaviors. As long as there is some amount of change to what you’re doing, that’s progress. If there isn’t and if the cycle just keeps repeating and repeating, the progress comes in recognizing something needs to change. So while no one wants to experience the lows, I think the lows play quite an important role in that thing we call “progress”. By definition what is progress? It’s forward or onward movement toward a destination. In my mind I’m starting to recognize that downfalls and pitfalls of therapy are actually forward movement towards a final destination. It’s just when we’re in these moments it feels nothing like progress. The progress is there though. We do have OCD after all, so we should be pretty good at recognizing our feelings aren’t always facts.

#10 Rest don't quit Jun 12, 2018

“if you get tired, learn to rest, not quit.”

1) These days our need for instant gratification means if we can’t get results quickly, we quit. And usually too soon. But, worthwhile work sometimes needs more time. Take a rest, don’t quit.
2) The busyness of our lives today – full schedules, the interruptions, constant digital noise, the go, go, go – ensures we’re often more fatigued than we want to be, so we will go into important work operating at less than optimum. - you know what that feels like. --> youll tire out before youre done, and instead of taking a rest, we quit.
Which slows progress and ultimate success.
3) If you want to do great work, your body and mind need regular breaks to restore. And we don’t take our breaks anymore. We skip our coffee breaks, we take our lunch at our desk, we don’t get enough sleep… but we need to rest. It’s how we work. It’s how your body works.

#9. Negative people and haters Jun 07, 2018

Find Intrinsic Motivation
Intrinsic motivation is our innate desire to do something, and it comes when we work towards something that satisfies ourselves above all else—not our parents or our bosses or our teachers

#8 All or nothing Jun 06, 2018

If you allow all-or-nothing thinking to rule your mind, you’ll be on cloud nine when you succeed, but you’ll beat yourself up when you “fail.” Acknowledging the shades of gray in between will allow you to see success more often.
When you recognize an all-or-nothing thought, remember to look for the positive in the situation. What did you gain by trying? What would you have missed out on had you not tried? Could you do better if you were to try again?

#7 Mental toughness Jun 04, 2018

Mental strength is like muscle strength--no one has an unlimited supply. So why waste your power on things you can't control?

A crucial part of developing mental toughness is learning to recognize negative tendencies and taking action to correct them early on with healthy habits. Developing mental toughness is not about eliminating weakness, but learning how to deal with it and overcome it.

#6. Lay the bricks Jun 03, 2018

STOP PUTTING HUGE GOALS OUT THERE that you are creating an entry level that is so far away from where you currently are and your current lifestyle.

You want to make action steps that are EASY to accomplish and keep shit simple – rinse and repeat – build up that confidence in yourself that you DO WHAT YOU SAID YOU WILL DO.

Call yourself out on your bullshit! Don’t let yourself get away from not doing the thing – become so good at the process. PR the process!

Set the entry level in reach – go for it, and make that your new normal. Make it vocal. and watch your vocabulary.

Don’t overthink it – make small promises, keep your word, CELEBRATE YOUR SMALL WINS! Celebrate every step of the journey!

Every small win matters. And you are ALLOWED TO CELEBRATE YOURSELF!!

#5 Be resourceful and stop the needless worry Jun 03, 2018

Your beliefs become your thoughts, which eventually become your actions. Do you want to live in a way that showcases your negative thoughts, or your empowering ones?

#4 Why do you go to the gym? Jun 01, 2018

“What’s your story? What do you believe about your lot in life? Are those beliefs empowering you or preventing you from living a happy, fulfilled life?”

#3 Self faith and confidence Jun 01, 2018

Think about your biggest goal. Why haven’t you accomplished it yet? If you’re like most people, the answer is basic: fear. Fear is the limiting factor stopping you from working toward what you really want. Fear distracts us and leads to excuses – but it doesn’t have to. Learning how to overcome fear is one of the most liberating pursuits you can undertake.

CREATE GOALS THAT ARE “MUSTS”

Oftentimes the process of overcoming fear becomes stymied by uninspiring or elusive goals we set for ourselves. To turn this around, ask yourself: What does the life you desire and deserve look like? Is it just a “someday, maybe” plan or do you actively work toward it? Is it something that is attainable and you’re willing to commit to? The first step in overcoming fear is identifying whether or not you’re creating a compelling goal. If you accomplish this, will you feel fulfilled? Conversely, if you don’t accomplish this, will you be lost?

Dig deeper into your goal. What is your ideal outcome?

#2. Dont be fooled by highlight reels May 30, 2018

successful people talk about what they did to become what they are & only have a few minutes to give their story. So they deliver the highlights.

There is a lot of action missing in these absurd, truncated stories. If these were depicted as graphic novels, the negative space between each highlighted scene would be a mile wide. That negative space is the neutral zone. It’s the wilderness where we process life’s changes. It’s the time we spend either lost or stuck between endpoints.

#1. Glass half full? Its not about that May 29, 2018

Whatever your situation, its not as it is but how you are.

Perception is everything. the more you hold the glass, the heavier it gets regardless of the content in it -

you can always refill the glass - you can always put the glass down

Our TOPPODCAST Picks

Follow Us

Stay Connected

100% Real With Ruby; no #BS nutrition, fitness & psychology

Priming the body for fatloss by eating more and training hard but smart and prioritizing rest

1./Show yourself that you are worth caring for by starting to care for yourself.

2. Allow others to help you when it is needed, and don’t be scared to reach out.

3. Surround yourself with people who help make you feel good about yourself.

Self-kindness

CREATE GOALS THAT ARE “MUSTS”

Related Podcasts

Links

Stay Connected