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

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#149 - Real Self Care for Long Term Results---- w / Ruby Cherie---- on strong jon fit podast Sep 16, 2021

Show notes

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

Show notes

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

Show notes

💋

#146 - HOW TO WIN EVERY DAY - and get UNSTUCK and plan toward THRIVING & looking and feeling OUR BEST- Matt Bolton Sep 06, 2021

Show notes

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

Show notes

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

Show notes

think about it

#143 - quickie - allowing yourself to slow down. To plan for success. STEP BACK to unblock the lock Sep 04, 2021

Show notes

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

Show notes

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

Show notes

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

Show notes

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

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