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

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

no BS nutrition, metabolism, fat loss, muscle + mindset for women who train hard but still feel stuck
or ready to take things to the next level

you’ve done the diets + macros, but your body doesn’t match the effort

i’m ruby cherie (@transformxruby), helping you build muscle, eat carbs without fear + train with intent so you stop second-guessing and finally feel strong, confident, in control (for good)

whether you’re 30, 40 or beyond—here you’ll learn, unlearn and get results that actually last
no fluff. no fads. just real talk that gets real results

xo. your new podcast bestie

Latest Episodes:

229/ The Consistency of Consistency & when its hard with Ruby Cherie Aug 19, 2022

Show notes

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

Show notes

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

Show notes

@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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

@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

Show notes

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

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:

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