100% Real With Ruby; nutrition, strength, fat loss, muscle, macros - without the fluff

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#286/ Motivation, Identity, Behaviour change & creating lasting habits - navigating expectations / Dalton Franke Sep 08, 2023

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

@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

Show notes

@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

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

Show notes

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

Show notes

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

Show notes

@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