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

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#276; Stop letting your identity be based off your physical results; they are the biggest lagging indicator - Jared Hamilton Jun 30, 2023

Show notes

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

Show notes

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

Show notes

@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

Show notes

@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

Show notes

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

Show notes

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

Show notes

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

Show notes

@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

Show notes

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

Show notes

https://www.instagram.com/tombainbridgecoaching/

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