449. our antidote to slow progress & stubborn fat: how we made results + habits stress-proof and anti-fragile

MAN i have a WHOLE HEAP of actionable simple steps for you packed in todays episode description… so if youre feeling so generous as to return the seasonal favour… please pass this episode along to a friend and also… let me know if this has benefitted you in any way

THIS is the kinda stuff that forms the core of my coaching… and why those who go all in are not only successful physically, but their career, relationships, quality of life, energy + confidence EXPAND
Nothing is worse than feeling like you’re doing “everything” but the needle. still. won’t. move?...
this episode is your antidote to the “why isn’t it working yet?” spiral. we unpack why progress starts underground (roots before flowers), why your $1 daily deposits beat flashy before/afters, and how skill beats sweat when it comes to lifting and nutrition.

• film one lift and write: where did i feel it? what breaks down? what will i change next set?
• pick 3 deposits you’ll log daily (protein, steps, bedtime)
• if you are choosing to diet… first write your post-diet skeleton: training days, steps, first meal, bedtime—what stays no matter what
.• set a “life is cray cray” minimum: 20 minutes, 2 exercises, or a walk before dinner.

we talk about the invisible phase (roots growing under the surface), the power of micro wins, why filming lifts beats chasing the burn, and how to keep momentum when life explodes.
The importance of understanding; deliberate practice (not random reps), deposits vs leaks (stop ignoring the small wins), time management in real life (kids, traffic, curveballs), cardio vs lifting in a deficit (protect recovery), and why the scale lies during recomp (glycogen, stress, cycle swings). we also break down goodhart’s law
the chase results - lose drive and motivation trap… where you are chasing so hard you move further away
So you stop repeating the things that kept you from results… and finally build a body that is stress-proof and life-proof.

• if the scale didn’t exist, how would you prove progress this week?
• where will you keep your promise to yourself when life gets messy?

• choose one lift to deliberately practice and fix one thing only.
• make a deposits vs leaks note: 3 deposits you’ll do; 1 leak you’ll plug.

if this landed, drop a comment with your biggest “aha,” save it for later, or share it with a friend who’s stuck in all-or-nothing.
want to come on and chat about your journey or a struggle you’re navigating? i’d love that—message me.

find me @transformxruby on instagram @
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direct link to dm me on ig:https://ig.me/m/transformxruby

Why This MattersMini wins to try today:What We Talk AboutA couple of question prompts to sit with:Want more action steps you can implement right away?If this landedConnect