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

the lean look is built in maintenance calories or above, not a deficit. here’s why eating more and training smarter is the real path to strength, shape + lasting change.this is why maintenance isn't maintenance. its not maintaining. its creating. you want to get lean, strong and sculpted — but your approach is keeping you stuck. in this episode, we unpack the maintenance paradox: the idea that most women are chasing a physique built through fueling, lifting and maintaining… while stuck in endless dieting, cardio and chasing the scale.we break down why the lean, defined look doesn’t come from cutting forever — it comes from building muscle in a phase your brain thinks is “doing nothing.” you’ll learn why maintenance isn’t a holding tank, it’s the actual path to lasting body change. and we’ll show you how to rewire your mindset so you stop sabotaging results with short-term strategies.if you’re constantly jumping back into a deficit, scared to eat more, or feel like progress stalls when you stop “doing more,” this one’s for you.what we cover:• why the look you want is built, not lost• how maintenance creates muscle, shape + definition• scale obsession vs physique development• mindset shifts for fueling + training effectively• breaking the restrict-binge cycle with smart phases👉 ready to build lean muscle and stop chasing fat loss forever? follow us on instagram [https://www.instagram.com/transformxruby/] or apply for coaching [link] to work with us.inside, we reframe maintenance as a skill: eating enough to lift heavy, hit protein, manage stress and sleep, without spiraling into all-or-nothing. you’ll learn how to use simple metrics beyond the scale, why body recomp happens best when you’re fed, and how to program training so performance drives physique. we also cover cognitive biases that derail you, like perfectionism, catastrophizing and deadline thinking, plus a body neutrality approach that keeps you consistent when change feels slow.#maintenancephase #buildlean #strengthtrainingwomen #metabolismreset #musclesculpting #fitover35 #tonednottiny #womensfitness #bodyrecomp #fatlossmindset

we both chased lean via fat loss onlyholding ourselves to the scaleYou’re not going to calorie deficit your way to your dream body. That tight, lean, sculpted look you want? It comes from adding lean muscle tissue, not just shedding weight. Most women are stuck chasing smaller scale numbers and feeling stuck when their body doesn’t actually change. They think they need to lose more fat to look better. What they actually need is more muscle to fill out the shape they want—especially in their 30s, 40s, and 50s. If you want curves, if you want definition, if you want to feel strong in your body? That doesn’t come from less. It comes from building.You will need multiple long building phases—not just one.One 12-week bulk isn’t going to cut it. A few months of eating more while doing booty band workouts won’t give you the lean athletic look you want. You’re going to need multiple building seasons, each at least 6–12 months long. And that’s before you even cut. Sarah said it took her 2+ years of consistent building to see a real physique change. This is not a one-and-done strategy. It’s a layered, repeated commitment—and you will need patience, a plan, and a hell of a lot of consistency.Most women are stuck dieting in their heads, even when they’re not technically in a deficit.You’re eating cucumbers and calling it lunch. You’re still thinking every meal needs to be low-calorie, low-fat, and tracked within an inch of its life. Even in maintenance, you’re mentally dieting. That mindset is killing your progress. If you’re living like you’re dieting—you’ll never feel free. And if you’re mentally restricting, you’ll never fully commit to building. Your body reflects the beliefs you still hold. And if those beliefs are stuck in the 1200-calorie, WW points, clean eating era? Your body will be too.for me ..... the problem was I still didn’t look good naked. I didn’t have a more defined body. I had to fatloss and feel really restricted, my training suffers, my sleep……. So I was stalling my own potential to add more muscle. I never learned how to trust myself to be back on track rather than thinking I need to diet every time the scale goes up 5-7 lbs. I never practiced adherence and redirection. I just used the bandaid of fatloss.Well that sht got in my way.I wasn’t enhancing my physique. I wasn’t recomping much.I was frustrated as hell about how much “work” I was doing for very small ROI.

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 wayTHIS 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 EXPANDNothing 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 lawthe chase results - lose drive and motivation trap… where you are chasing so hard you move further awaySo 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 @apply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkdirect link to dm me on ig:https://ig.me/m/transformxrubyWhy 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

You’ve been sold fat loss like it’s a math equation.“Eat less, move more.” “Track your calories.” “Cut carbs.”But what happens when your body stops responding—and you're doing all the 'right things'? cos truth be told… if you WERE eating 1200 calories… even 1400 for many of you… while doing all the other right things… youd be dropping fat In this episode, we pull the curtain back on midlife metabolism and the real reasons your fat loss has stalled (and it’s not just about calories). We break down:- common mistakes & beliefs that keep many women trapped- why it is different in midlife… you feel it, your body feels it, we know it. and jumping on the next set of diet rules, going harder + doing more only keeps you stuck in a deficit, not losing fat despite watching what you eat, being healthy and doing the work so… if you’re a woman in your late 30s, 40s or 50s wondering why nothing is working, this is for you we’re breaking down:why 1,200 calorie diets keep failing youwhy your scale is stuck even tho you’re trackingwhat metabolism really is (and how to build it) and why it is slowing down for you despite what research saysthe hidden cost of approaching cardio, calories + training the wrong waythe truth about fat loss plateaus, menopause, and training intensityhow to fix the all-or-nothing mindset that keeps sabotaging progressyou’ll walk away understanding:what your actual fat loss season should look likewhy training to failure > cardio marathonshow to stop burning out and start building a lifestyle that sticks💥 2 actionable takeaways:audit your deficit: is it working or just theoretical?choose your season for fat loss... then commit or GTFO if you’ve ever said:“i’m eating clean but not losing fat”“i look the same even though i lift”“i keep starting over every few weeks”👇 comment below if this hit home, and let us know: what’s been your biggest struggle with fat loss or metabolism? ps…. this isn’t another “motivation” episode. this is the slap of truth most women need bc that’s what Aram is so good at find me @transformxruby on instagramaram @4weeks2thebeachapply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link direct link to dm me on ig: https://ig.me/m/transformxruby

you’re exhausted. you’ve been dieting for years, trying every plantracking, restricting,yet, you’re still here, still doubting & stuck in that loop. this episode is your reset.if you’ve wondered why women keep burning out while men seem to get away with dieting easierid say its not willpower or discipline… but it sorta is… it’s just applied to the wrong planor at least HAS been… and that’s where this podcast comes in.we tear apart the myths you’ve swallowed (1,200 calories, adapted metabolism, needing more willpower) and rebuild from what actually works: trust, structure, and muscle. i share real strategies you can test immediately — no fluff, no shame.the truth is that 1200 calories DOES work. so if it isnt working for you… something is upin this episode, i unpack why your body fights back every time you try to get stricter. why you feel like you have to earn food. and why eating like your partner, or your past self, is what’s keeping you stuck in this loop.we’ll talk about the hormonal load women carry, the mental fatigue of constant restriction, and the emotional spiral that happens when you mistake exhaustion for discipline.have you ever felt like you’re doing everything right eating healthy, training hard, working your butt off… and still screaming inside, “why isn’t this working?”i know that voice. in this episode, we unpack how diet fatigue ruins your battery, why muscle is the freedom you’re avoiding, and how invisible progress is real progress.mini wins to try today:• a safe way to track imperfectly so you learn instead of shame• one ritual to reclaim momentum on low days• one simple question to pause when you feel like quitting• how to rewire identity so consistency beats motivationyou’ll feel seen, understood, and ready to change the rules. this isn’t about perfection or even obsessionbut you need to work with your body find me @transformxruby on instagramapply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkDirect link to DM me on IG: https://ig.me/m/transformxrubyDirect link to DM me on IG: https://ig.me/m/transformxruby________________________________________Notes from original transcript to include / follow up:• “1,600 calories is not your maintenance” — myth to challenge• “You can only say no to chocolate/fries for so long” — fatigue metaphor• “Lose fat and build muscle at same time” myth• The Christmas / body comment pressure example• The “brick” metaphor — every session is a brick• Whole vs processed food — thermic effect / digestion• Deep vs long deficits — muscle loss point• Motivation vs momentum — showing up even when nothing’s changing·                    The 1200-calorie myth: if you’ve stopped losingon 1200, it’s not metabolism… because unless youre 40kg, you should be·                    Building muscle during fat loss is oftenimpossible except for newbies — so build first.·                    Discipline burnout: the more you restrict, themore your willpower drains.·                    Invisible wins > mirror wins.·                    Maintenance is not a pause — it’s integration.·                    Rebuilding trust with food via imperfecttracking.·                    Hormones and age: often misblamed when approachis flawed.

35+? feeling like your deficit + workouts keep backfiring?this episode breaks the cycle. we talk perimenopause fat loss, midlife metabolism, and why your plan collapses by friday (hello dopamine, wine, and “just one more scroll”). i walk through the method i use with clients: life satiation first (so you’re not using dieting for entertainment), two hard sets near failure (effort that actually builds tissue), boundaries over people-pleasing, and the security-camera audit that exposes the gap between who you say you are and how you live.It could be your hormonesIt could be your metabolismIt could be that your body has had enough with you forcing it to abide… More likely, it could just be the plan that you keep whiteknucklingBut if i had to put my own finger to anything?Its deeper than that… in this episode, we get painfully real about why midlife women feel stuckWhat is the satisfaction cup and why is that the golden chalice to midlife victory?Is your need for the constant chasing of dopamine, of the constant “new” the greatest thing holding you back?Or is it your high standards, perfectionism, or even people pleasing?Are you happy with your current non negotiables? Your energy? How you navigate your cravings and tress?Stop letting others rewrite your goals… with endings you definitely don't want.this episode gets into the real blockers for women 35+:the pleasure cup running on empty,training that never gets close enough to failureapps that keep tweaking numbers instead of coaching humans, and the fear of being “no fun” that keeps your boundaries soft. we break down meno belly vs small yet soft + squishy legs& how to do the right things for long enough to actually change shape.inside you’ll hear:• why midlife fat loss stalls even when you’re “in a deficit” (spoiler: you’re under-muscled, under-recovered, and over-stimulated) • why yo-yo dieting trades muscle for fat and creates the “meno belly, tiny legs” look—and how strength training for women fixes it • boring builds bodies: fewer exercises, better reps, progressive overload, and maintenance seasons that raise your calorie maintenance. keep 70–80% of your plan the same for 16–24 weeks, track reps @ load, stop chasing novelty • engine before ceiling: build training capacity + 8–10k steps before raising calories; then cutting is short, calm, effective • macro apps vs coaching: numbers are tools, not entertainment; you don’t need weekly tweaks to make progress • simple boundary scripts you can use at dinners, weekends, and trips so social life stops deleting your week • the identity audit (blts, steps, bedtimes, filmed top sets) that makes progress predictable• the security-camera auditmini wins (start here): • set a phone-off window + bedtime alarm tonight (sleep is your silent fat-loss lever) • protein at every meal + a 10‑minute walk after dinner • 3‑set rule: fewer moves, better reps, 0-1 reps from failure taking your last sets to true form fail + struggle • lock 3 lifts for 6 months (hinge, row, squat pattern) and track reps @ load  • track how the lifts feel, how you engage with your muscles, if youre getting a nice pump in them on the lifts made for that connection & how you feel in your brace and hinging for the bigger moves tailored to that. want to come on for a chat about your own journey or what you’re stuck on? dm me… think of it like a $300 consult you get for free 185 https://open.spotify.com/episode/0YmncXKd7f3NTyXyo8dmrl233 https://open.spotify.com/episode/5nCHQ1H3vGyOnHKWl3O0oV?si=DOktTJXaS_yZI7R4pbJHOA 314 https://open.spotify.com/episode/7HQ9KLwJsg0DFfJYNSTc01 248 https://open.spotify.com/episode/7s5IvFJJPBPmhSvUVGYKLS 214 https://open.spotify.com/episode/0AxoXcO80AYjSuojpBoiZe marci on instagram: @marcinevinapply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link direct link to dm me on ig:https://ig.me/m/transformxruby

stuck on the “last 5–7 pounds”? we unpack why it is such a common problem...  and why women struggle with it most... especially around their midsection - and how perimenopause turns up the volume on thatdo you need a macros + calories reality check? do you need to slash them more? maybe you dont know the exact moments hidden calories leak in...or why your metabolism gets hit so much harder...are your meals or meal timing serving you?are you aware of how smaller meals/grazing or snacking through the day holds your results back?we talk about the power of fewer, bigger meals, and why your first working set needs to be set up for success... so that the rest only amplify the effectwe talk how resting more, eating carbs + respecting your recovery is the key to fat loss...and the post‑diet reverse that stops the rebound.we make it practical, belief‑breaking, and very human.this episode is for you if: you’ve been “eating clean,” training twice a week, sitting below 1600 kcal, and still feel soft in your midsection even though youre eating high protein... you’ll feel seen - and you’ll leave with a plan.find me @transformxruby on instagramapply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkdirect link to dm me on ig:https://ig.me/m/transformxruby

Are you tired of rebounding after every diet?2 hard truths upfront➡️ Without eating enough, you’re not maintaining—you’re still dieting.➡️ You can’t keep shrinking smaller and expect to look leaner. Training builds. Food fuels. Maintenance keeps it all stable.This episode dives into why it happens and the one piece of fat loss that keeps getting ignored. I sit down with Dal to talk about:StressControlMaintenanceWhy dieting feels like its working but ends up keeping you stuck... againYou’ve been ignoring the missing link in fat loss.Why stress tricks your brain into thinking you’ve gained fat overnightHow dieting becomes a coping mechanismWhy food never builds the body you actually want (training does!)🎙️ Why is maintenance the hardest phase no one ever does right?We’ll diet for months. We’ll cut calories until there’s nothing left. But when it comes to maintenance? Most women skip it, rush through it, or eat so little that it never actually works.In this episode, I sit down with Dal to talk about why maintenance feels so scary✨ Why we never give maintenance long enough to work✨ How eating too little in “maintenance” keeps you stuck in diet modeReal stories of letting go of timelines, choosing maintenance, and finally building self-trust instead of clinging to the scaleStress literally makes you feel fatter.Dieting feels like control, but never solves the problem.You can’t keep shrinking smaller and expect to look leaner.Food fuels. Training builds. Without lifting with intent, all you get is smaller—not stronger.Stop calling your last diet a failure. Call it feedback and pull out the lesson.Shift your focus from food tweaks to your last three reps in the gym—that’s where change happens.Practice maintenance now. Prove to yourself you can hold results without panicking back into a diet.If you’re sick of repeating the same cycle, share this with someone who needs it. And if you want to come on and talk about your own journey, message me—I’d love to have that conversation with you.📲 Find me on Instagram: @transformxruby📲 Dal: @nutritioncoachingbydal👉 Apply for a free consult👉 DM me directly on IG=====take homes: Stop calling your last diet afailure.. everything is feedbackPull the lesson. Move forward Give maintenance a real shot...withreal calories (+ carbs)maintenance isnt "trying tostay lean and build on "safe" calories and pulling back when it feelsheavyit. means fueling enough andtraining with effort, purpose + direction.... for long enough  yeah, maintenance feels scary because it feels like losing control. In reality? It’s how you finally gain it. Shift your focus from food tweaks to your last three reps in the gym. That’s where change happens.Change isn’t in food swaps or macro manipulations... it’s in your last 3 reps, your training videos + how youveprogressed your program over the last 6-12 months... obsess THERE over the scale Food fuels. Training builds. Without lifting with intent + close to failure, progressively… without changing exercises every couple months, your body wont change how you want.  smaller ≠ looking leaner. strength changes your shape. strength changes everything.

you don’t needanother hack. you need muscle, better sleep, and a plan you can actually do.this episode cuts through the “menopause belly” noise: we talk legs-firsttraining, carbs for sleep + performance, and why the setup is the rep (brace,hinge, then load). if you’ve been busy but not actually active, always dietingbut never changing shape—this is the truth you’ve been looking for. what you’lllearn: • why fat seemsto move to your waist in peri/menopause (and what to do about it) • how carbs calmcortisol and improve sleep so you can actually train • why four realsessions beat six half ones (recoverable volume wins) • the lower-bodyfocus that changes your waist (rdls, hinge work, bracing) • the two-phaseplan: patience isn’t passive. You need to stop the yoyo by spending more timebuilding the pillars mini wins you canuse today: • film one set ofrdls this week. cue: ribs down, brace, push hips back, keep the bar close. • set a stepfloor (e.g., 7–9k). hit it before you earn any “extra” volume. drop a comment,share this with a friend who needs it, or come on the pod to chat your ownjourney/strugglesi want realstories. if you’re donerushing and want clarity you can stick to—listen, then dm me “recalibrate.” find me@transformxruby on instagram apply for a freeconsult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link direct link to dmme on ig:https://ig.me/m/transformxruby Menopause doesnot change the fundamentals of training.Building muscleis crucial for metabolism and body composition.Impatience canhinder progress in fitness journeys.Nutrition shouldbe consistent and structured for best results.Long-durationcardio can be beneficial for heart health during menopause.Carbs areessential for energy and hormonal balance.Supplements likeprotein and magnesium can support overall health.Mindset plays asignificant role in fitness success.Focus on strengthtraining to improve body composition.It's important tobe kind to yourself during the fitness journey.  this is allabout; menopause, body composition, muscle building, nutrition, fitness,mindset, hormonal health, supplements, training, lifestyle changes In thisconversation, Ruby Cherie discusses the challenges women face during menopause,particularly regarding body composition and fitness. She emphasizes theimportance of muscle building, proper training techniques, and a positivemindset. Ruby also addresses nutrition, hormonal health, and the role ofsupplements in maintaining overall wellness. The conversation highlights theneed for patience and consistency in achieving fitness goals, especially aswomen navigate changes in their bodies during menopause.

in this episode, i sit down with amy to unpack the cycle of shame, false deficits, and self-sabotage that most women don’t even know they’re stuck in.we go deep into taboo territory: food secrecy, relationship struggles, even how shame shows up in your sex life. and most importantly, we talk about why maintenance isn’t a pause—it’s the foundation that frees you from the chaos of diet fatigue.food isn’t the problem. diet brain is.the truth on why women relapse need you to break the shame + food spiral. you’re missing joy + real connectionSound bites"Trusting the process is essential for lasting change.""Professional guidance can enhance personal development.""Your emotions are not you; you're experiencing them."inside this episode we break down:• false deficits and why they wreck fat loss• how grief, shame, and secrecy fuel food spirals• why eating more actually made her leaner• how suppressing emotions fuels binge cycles• why maintenance isn’t a pause, it’s the base of lasting resultsquick wins you’ll take away today:• how to spot when you’re in diet brain (and what to do instead)• how to reframe “failures” with food into learnings that move you forward• the exact mindset shift that makes maintenance work long-term• how to tell if you’re in a false deficit (and how to fix it)• why leaning into discomfort is the only way through shamethis episode matters because too many women are punishing themselves instead of building themselves. amy’s story proves that when you shift identity—from diet brain to muscle brain—you don’t just change your body. you change your entire life.Amy Daly, LCSW, is a grief therapist at a hospice in Northern, CADM @amyd1220find me @transformxruby on instagramapply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkdirect link to dm me on ig: https://ig.me/m/transformxrubyTakeawaysYour relationship with yourself impacts your relationship with food.Emotional healing requires deep self-compassion and acceptance.Finding joy in life can transform your overall well-being.Communication is key in relationships and personal growth.Trusting the process is essential for lasting change.Grief and emotional complexity are part of the healing journey.Expectations can hinder personal growth and fulfillment.Understanding the interconnectedness of life experiences is crucial.Professional guidance can enhance personal development.Embracing the journey of change leads to a more fulfilling life.we discuss 1. the truth about “food addiction”2. why chasing fat loss keeps you stuck3. how strength frees women from diet brain4. what women get wrong about maintenance5. the invisible weight of shame6. why most women aren’t really in a deficit7. the truth about food shame and overeating8. how self-trust makes women leaner9. the maintenance mindset shift10. why patience builds more than muscle