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

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Health & Fitness
**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:

#159 Most problems we have with food, have nothing to do with food w Jonny Landels Oct 10, 2021

Show notes

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

Show notes

GOOD? BAD? HEALTHY? NOT HEALTHY?

#157 - Tips to win your weekend Oct 04, 2021

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

A not miss episode

#150 -The dynamic meaning of CONSISTENCY & PATIENCE. How STRESS impacts you MORE than you realise. Sep 18, 2021

Show notes

Another quickie