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

Latest Episodes:

#138 - Stuck in the suck? The TELL ALL METHOD to truly building your dream body FOR LIFE. W/ Jeremiah Bair Aug 20, 2021

Show notes

So something we come across way too much in health and fitness, is the area of extremes.

For example we see so many girls go for a 1200 or 1500 dieting approach, listen to karen who says not to eat carbs, and all the rest

The “just keep cutting food and adding cardio or exercise” mentality is what sees so many women in particular with a build up of fat over time and bodies far from what they thought they would get from the eat less move more mentality simply from yoyoing around or beeing a weekday only dieter.

The client whos so hyper focused on lets say “shrinking” themselves and focusing on the scale and what the numbers say.. They get used to seeing results, seeing the number go down… until it doesnt…. Cut more food… repeat… stuck again… where to next?

This is the BIGGEST struggle as not only are they now stuck, but their identity and approach around seeing results all the time and numbers trending down has made it so hard to accept that maybe they need to start eating a little more and changing their approach to actually then see the results they want…

The biggest mistakes that kill chances of getting results and KEEPING them is that so many women are so warped up in just chasing the end result, they lose focus on the process.

Even more…. The scale!!!

we spoke about the forever dieter and how protein, movement and training to build muscle are ESSENTIAL FOR METABOLISM

plus so much more

the importance of MUSCLE and strength training with intent AND intensity.

The importance of insulin sensitivity to long term results or even SEEING results at all is never really considered when people are so tunnel visioned on their body, the scales, and only the outcomes.

But you speak about this alot.

Much of the value of having a coach is accountability to do the movements & training protocols you don’t want (but NEED) to do.

⠀

- “I really like ___ style of training better than what we’re doing now”

⠀

...rather than what I knew they NEEDED to be doing for the best results.

Then we ended with an absolute banger –

Jeremiahs Favorite glute exercise

Biggest training mistake when starting out

Biggest nutrition mistake

Find Jeremiah at - @jeremiahbair

On his podcast Living Lean

Bairfit.com

#137- Live life with intent, build confidence in yourself, and stop chasing the next quick fix with Garrett Query Aug 13, 2021

Show notes

Importance of nutrition and hydration on skin etcetc

Impacting hormones

what is the important of actually fuelling the body

What is the important of giving the body enough food for a long enough time

What should we focus on

How can we reverse this?

How important is the gut health in this and how can this cycle Impact hormones, the thyroid etc

What is the exit strategy?

What happens when we don’t eat enough – I mean we aren’t losing weight but still hardly eating and doing a lot of activity running around like busy women do – living in a high stress state and we all know high stress burns carbs –

And then people not eating enough protein so they start to burn muscle too

Set yourself up for success

People don’t give themselves time to stop and reflect

DEVELOP CONFIDENCE IN YOURSELF – build trust with yourself

Everytime you skip meals, neglect sleep, daily movement, and proper hydration your basically saying ehh health is optional…. (so results wont come either)
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Unfortunately your body and hormones work like a credit card you can get away with a lot tell you have to pay it back with interest

“Discipline=Freedom” @jockowillink
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Meal Prep
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Water
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Daily Walks
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7-8 Hours of Sleep
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Adequate Protien
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Veggies
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Fruits
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Strength Training 3-5 days per week
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Wash rinse repeat for a decade
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It hasn’t been easy but it’s worth it!

@gqfitness on Instagram -

#136-Ruby Cherie: What About Motivation? (4 of 4) Aug 08, 2021

Show notes

from REVOLUTIONARY YOU PODCAST WITH JASON LEENARTS

Ruby Cherie and I conclude our 4-part series this week diving into our thoughts on motivation. We talk about how the evolution of motivation in our lives and within health and fitness can and should adapt on a given spectrum, why gratitude and mindfulness matter and what it looks like in real life to have competing interests and priorities continue to change.

To learn more about Ruby's work:

www.facebook.com/Rubyreneecherie

www.instagram.com/rubycherie.coachingspecialist

#135- UNLEASH YOUR POTENTIAL - REFRAMING limiting beliefs to embrace discomfort & own your fear with Stephen Dallas Aug 05, 2021

Show notes

values - qualities - resources

discomfort

identity

- self sabotage

INNER DIALOGUE ! critical inner voice

values & identity - identifying yourself AS emotions so they control you vs you control them

BOUNDARIES

type "setting boundaries worksheet" into google and youll be provided with a host of resources to help

NON NEGOTIABLES

The role they play in ensuring any REAL success that can be maintained and actually acknowledged to

SLOWING TF down and not needing to do EVERYTHING - perfectionist mindset letting people down

its built on MASTERING CONSISTENCY of the SIMPLE BASIC STUFF and its a daily thing not a

"lets just get this project done" thing trying to get a HD bc you aren't in competition with anyone

Real emotional agility is when you let yourself feel your emotions.

Everything and anything, no matter what, come up.

The agility comes from knowing that the worst thing that could ever happen is just a feeling at the end of the day.

Perfectionism is not a badge of honour.

Boundaries -

Fear

Assumptions -

Next actionable step

Then there are people who have no idea what they are feeling and cant identify it - they don't have answers

Why is ^^ so important

People who know that its a process then get started and all of a sudden want it all and try to do it all at once

Mindless snacking

Procrastinating from developing boundaries and structure through the week to be organised -

What changed -

At the same time - nothing changed its just something deeper wasnt addressed

Reframing

Build - work on - skill

Patience

with @definebysyd!!!

#134 Be PROACTIVE & have a flexible yet STRUCTURED life; the key to long-term results w/Matt Bolton Aug 02, 2021

Show notes

Matt Bolton owns a kitchen in Bali as well as helping people cut through the nutritional bullox!

We talk about meal prep, “health food” halos, restriction… is it bad or good? When do we need it?

Perception of restriction?

Thinking on a SPECTRUM! Its not about extremes, sometimes we need to reduce certain food, other times we have MORE flexibility

The biggest theme here is being PROACTIVE….

Having structure.

Having a routine.

Its about FLEXIBLE structure.

Flexible meal plans

Flexible dieting

Flexible restraint.

Matching it to your environment, your situation and your capabilities.

Some pointers:

The family doesn’t have to eat different – get them involved –

You can cook same same but different both between you and the family and you yourself on a weekly or daily basis. Same same but different.

STRESS is also a big factor in your results and your approach as well as your GUT HEALTH, DIGESTION AND ABILITY TO BURN FAT OR BUILD MUSCLE.

FIND MATT’S KITCHEN AT l

@MACROKITCHEN_BALI

It is the only kitchen that actually caters to all goals with your health and your waistline in mind.

They EDUCATE you on the nutritional content of their meals, they make it with REAL ingredients and they have it on a spectrum of fat loss to maintenance to muscle gain goals.

It is labelled out for you so you DO NOT get carried away by health halos and you know how it is appropriate for YOUR goals.

@BOLTZ_IHP

@rubycherie.coachingspecialist

#133 - taking the mentalmasturbation out of fitness - stop living in the gym and in your head Jul 31, 2021

Show notes

add life back into health and fitness

keep your goals realistic

start "prepping" to be healthy and lean YEAR round - and NOT DICKSKIN LEAN!

STRONG AND SCULPTED LEAN

#132 [MINI, MIGHTY, FIESTY #8 - Is your past self holding you back ? Importance of inner work. Jul 30, 2021

Show notes

DONT BE SO FOCUSED ON THE OUTCOME THAT YOU FORGET ABOUT THE PROCESS AND YOUR WINS ALONG THE WAY.

THE WINS even the smallest step - even if its not ideal or your expectation in reality - its still better than where you were

#131 [MINI, MIGHTY, FIESTY show #7 - Self sabotage, ego how to break the cycle… if you dare Jul 30, 2021

Show notes

THE CYCLE IS SIMPLE TO BREAK - but simple doesnt mean easy - and it first comes with awareness - and OWNERSHIP

#130 - what makes a person successful? - on my feature on Revolutionary You podcast Jul 28, 2021

Show notes

In Part 3 of our 4-part series together, Ruby Cherie joins me again as we try to look at the myriad ways we tend to view progress when we’re trying to improve our health and our physiques. We talk about the dangers of echo chambers and curated opinions, how progress looks in the scope of our lives outside and inside the gym and where comparisons can hold us back.

To learn more about Ruby’s work:

http://www.facebook.com/Rubyreneecherie

http://www.instagram.com/rubycherie.coachingspecialist

To learn more about your host:

http://www.jasonleenaarts.com

http://www.revfittherapy.com

http://www.facebook.com/jason.leenaarts

http://www.instagram.com/jasonleenaarts

#129 - How MOTIVATION, perception & awareness bring happiness, gratitude & opportunity w/ better relationships & health & fitness SUCCESS - part 2 Thomas Flynn Jul 23, 2021

Show notes

The house analogy

If you can’t raise the roof, raise the floor

Its almost like seeing everywhere you aren’t right now in any journey instead of seeing how far you’ve come – gratitude.

Time is going to pass anyway

Human connection – use social media in a positive way

These are the skills – the skill I was talking about at the start – these are skills you can apply to life

Importance of dopamine

Everything teaches us something.

Take ownership of your headspace and realise that you want to be in control of your life and mindset.

See everything as an opportunity to grow.

Zoom the fuck out and see how growth doesn’t work in one direction. Its not just progress and growth in terms of gym progress or weight loss or physical results. – your inner world dictates your outer world.

SHAME – FEAR – ACCEPTANCE

INSTEAD OF IT BEING “it just is” we make shit personal .

Not “makes me” anxious – it doesn’t MAKE ME – I create that perception.

HOW WE ARE SO quick to focus on the negatives and not the positives – 90% positives but we focus on the 10% negative – this happens in our journey of health and fitness as well

Which feeds the stories we tell ourselves and our identity - so we never feel enough, nothing feels enough, and we come from a place of lack again

See how important gratitude is and reflection and self introspect?

So PAUSE – these pillars are so so so important.

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