100% Real With Ruby; no #BS nutrition, fitness & psychology cover image

100% Real With Ruby; no #BS nutrition, fitness & psychology

Latest episodes

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Dec 13, 2024 • 1h

#362 CHELSEA CROSS; holding onto this thing is keeping you from getting lean; 5 things to accept in your journey

Once you stop focusing on being smaller, you realise “hey my body can do crazy ass shit” Too comfortable in a dieting mindset….. But its not even Its just fear And people get impatient with deficits so its like boom bust nothing to see… and then you use past struggles as your thing to relate to for what will happen Playing it safe… hoping to have something amazing to see at the end of a deficit… or even at the end of the “build” but they never ate enough Okay so maybe discussion can be around clients who want to get leaner who are already lean What is best for them to improve their physique Fears they have and how they roadblock themselves Mindsets that keep people form the lean results they want The more we try to diet and lose fat, the worse our body composition will be… Fatigue Unsustainable Falling off track Not being in aplace to build Not being in a palce to lose fat We all will face menopause Then what If you arent building muscle… are you doing enough to maintain it or are you sabotaging that too Why maintenance is where most people should be and sometimes pushing into a surplus, especially if don't have alot of body fat (which many of us may feel we do… bc we don't see ourselves as we are REALISTIC TIMING How 6 months isnt enough to build appreciable muscle If youre maintenancing it there, then double the time… aka think 1-3 years going between maintenance and slight surplus & 3-6 years if in maintenance doing it… but you wont have to worry about having a heap of fat to fat lsos away Person dependent get a coach The biggest set back in getting lean; is patience with results Where to shift focus to so you get to a place of just checking the boxes bc it does get repetitiverepetiticec and you feel you have nothing to report to your cocaoch about Seems never ending so you may not give your all- not seeing the true potential of a dieting phase and just always feels hard Not optimal place to build muscle Which is the best part Value of coaching here Value of filming lifts If you arent seeing results and you think yorue eatin genough, think again Touching on the fear that eating out of a deficit for a sustained period of time is a place of discomfort for most women, but a great growth phase. Maintenance can be a great phase to see physique changes while keeping body fat stable Flexes long term gratification vs spontaneous decisions from emotion ** fear around being that person Losing things they like now Oh but then i can never eat X What if my relationships change What the fuck i have to keep this level of hard…. I feel theres too much to do and Stressful day ** want to control something Stress and relationship with food/body Beliefs and breaking them
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Dec 10, 2024 • 23min

#361; Frustration to Food Freedom: The Truth About Tracking, Flexible Dieting, and Building Sustainable Habits

Are you tired of feeling overwhelmed by food tracking and diet culture? Do you find yourself stuck in a cycle of restriction, perfectionism, or frustration when it comes to achieving your health goals? In this episode, we’ll explore why tracking feels so hard—and how to make it work for you. From understanding the emotional weight behind tracking to reframing it as a tool for empowerment, this conversation is packed with actionable insights to help you take control of your nutrition. We’ll dive into: Why tracking feels stressful and how to shift your mindset. The science behind flexible dieting and how it works to fuel your goals. Common blind spots in nutrition and why even seasoned dieters need guidance. How to simplify tracking and build sustainable habits that align with your lifestyle. Whether you’re a seasoned tracker or new to the concept, you’ll gain a fresh perspective on how to achieve your best results without obsessing over every detail. Key Takeaways Include: The role of a coach in accelerating your progress and saving you years of trial and error. The stages of nutrition awareness—from mindless eating to food freedom. Tips to optimize your food choices for energy, mood, and performance. Join us as we break down the puzzle of nutrition and show you how to zoom out for perspective and zoom in for action. By the end of this episode, you’ll feel empowered to take control of your nutrition journey—on your terms. : Nutrition awareness, flexible dieting, food tracking, meal planning, health mindset, sustainable habits, weight loss, food freedom.
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Dec 6, 2024 • 52min

#360; The thing you need to know about Fat loss, fitness & health - Strong Jon guest appearance

In today’s episode of the Strong Jon Fitness Podcast, I chat with Ruby Cherie , an online coach, discusses her approach to helping women achieve lasting fitness results. She emphasizes the importance of performance, identity shifts, and the role of coaching in transforming lives. Ruby shares insights on overcoming self-sabotage, building confidence, and the necessity of patience in the fitness journey. The discussion highlights the significance of setting realistic expectations and enjoying the process of personal development. Takeaways Focus on performance rather than just outcomes. Consider yourself an athlete in all aspects of life. Coaching is essential for personal transformation. Building confidence comes from consistency and commitment. Self-sabotage often stems from fear of change. Patience is key in the fitness journey. Set realistic expectations to avoid disappointment. Chapters 00:00 Introduction to Ruby Sheree and Her Coaching Philosophy 05:35 The Importance of Performance in Fitness and Life 12:49 Identity Shifts: From Gym-Goer to Athlete 19:04 Overcoming Fear and Self-Sabotage in Weight Loss 26:09 Building Confidence Through Consistency and Commitment 33:34 The Role of Coaching in Transformational Journeys 39:51 The Long Game: Patience in Fitness and Life 46:30 Setting Realistic Expectations and Enjoying the Journey Connect with Ruby: https://www.instagram.com/transformxruby/ Podcast: https://podcasts.apple.com/ca/podcast/100-real-with-ruby-no-bs-health-fitness-mindset/id1571464398
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Dec 3, 2024 • 24min

#359; Navigate the holidays like a PRO this season without stress, guilt or losing control! Just JOY

Navigating the holidays can feel like a balancing act, but it doesn’t have to! In this episode. Here’s how to enjoy the holidays guilt-free while staying true to your goals.  - practical strategies to savour your favorite foods, avoid overindulgence, and wake up feeling proud of your choices - mindset shifts like the Traffic Light System and actionable tips for handling food pushers It’s not about sacrifice—it’s about balance and building confidence. Tune in and transform your approach to holiday eating. Don’t forget to like, share, and subscribe for more empowering episodes! Let’s start with the big question: Why does food feel so hard to control in the first place? Here’s the core issue: most of us are stuck in a toxic cycle. We restrict, we crave, we binge, and then we start over. And it’s not because you’re weak or lack discipline—it’s because restriction creates the very cravings you’re fighting. Think about it. The more you tell yourself, “I can’t have this,” the more power that food holds over you. How many times have you gone to a party or a dinner, determined to ‘be good,’ only to leave feeling stuffed and miserable because you gave up halfway through? It’s not your fault. Most plans don’t teach you how to enjoy food AND stay on track. Does this sound familiar? Like you’re either 100% on or completely off track? You’re either chasing fat loss with everything you’ve got, or you’ve just said, “Screw it,” and let the holidays take over. One of my clients, Sarah, came to me with this exact struggle. Every holiday season, she felt like she’d blow her progress. She’d promise herself, “This year will be different,” only to end up frustrated and stuck in the same cycle. But here’s the thing: Sarah’s problem wasn’t that she couldn’t stick to her plan. The real issue was how she viewed her goals and progress. She was trapped in the ‘on a diet or off a diet’ mindset. No balance, no in-between. And let’s be real—this isn’t just about food. That all-or-nothing mindset shows up in other areas too: your workouts, your habits, even how you see yourself. _________ holiday eating tips, guilt-free holidays, enjoying the holidays, holiday food balance, mindful holiday eating, stay on track holidays, food freedom during holidays, confident eating, healthy holiday habits, balanced holiday meals, holiday nutrition strategies, savoring holiday food, no guilt holiday eating, stress-free holiday food, food choices holidays, food mindset holidays, eating tips Christmas, food tips Thanksgiving, avoiding holiday bingeing, food confidence, holiday wellness, guilt-free Christmas meals, mindful Thanksgiving eating, how to enjoy holidays, food freedom strategies, balanced diet holidays, overcoming holiday overeating, healthy holiday guide, tips for holiday dinners, managing holiday meals, enjoying Christmas guilt-free, celebrating without overeating, guilt-free Thanksgiving meals, enjoying family dinners.
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Nov 29, 2024 • 43min

#358 - Kasey Jo breaking bad habits, self sabotage & how to overcome any obstacle

what are the consequences if someone just kind of thinks, oh, I can just skip over that mindset stuff and just ill just follow this, you know, workout plan and diet. I know what to do but not doing it Its easy to think “ theres no tangible benefit. Theres no way to measure this etcetc” Body image Tangible outcomes Why - if you don't feel like youre going to change You don't see Always having a diet mentality This is how i am so i need to prove it, i cant take the time to focus on other things How can i see this differently How can i tell a different story Whats another way of viewing this Old coaches Pen paluskis podcast Time pressure Process focused Track that thought Motivation When KNOWING WHAT TO DO isnt enough Having a plan isnt enough Why is it detrimental to wait until you achieve X or you get your shit together with food before you start working on mindset? When you improve your mindset, you’ll notice things like: Less all-or-nothing thinking, fewer instances of self sabotage, stronger self control, more resilience... Which obviously makes things like getting to the gym and hitting your macros much easier. And when you’re consistent with health behaviors... That ^ will improve your mindset (think: more belief in yourself and your abilities) Emotional regulation; noticing it… the STOPP method, the ACBDE method For those that are busy AF and aways trying to check boxes, how can we promote slowing down and seeing awareness and related habits as huge progress? Cognitive dissonance Lockdowns More social media More impatient More comparisons online More ai and artificial BS Questioning body image fears When all you do is focus on your body,,,, and in a negative way… picking negatives… waht do you think is going to come of it. Visualise how i want to show up - use this as showing up as your futjure self not as yourself now FIND KASEY AT her podcast; Not Another Mindset Podcast https://www.instagram.com/coachkaseyjo/
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Nov 26, 2024 • 25min

#357- End the frustration and get results that last; why you need a new strategy after 35yo

#perimenopause In this episode of 100% Real with Ruby, we dive deep into why those once-effective diets and workout routines just aren’t cutting it anymore. Ruby walks through the physiological changes that happen as we age, how stress impacts us differently, and why it’s not you—it’s your approach that needs a reboot. From understanding metabolism to building a lifestyle of resilience, Ruby provides practical steps and a fresh perspective for women navigating the frustrations of evolving bodies and goals. Timestamps & Subtopics: (00:00) Introduction: Setting the stage—why the “old ways” of dieting aren’t delivering the same results. (01:12) Why “Eat Less, Work Harder” is Outdated: The trap of calorie deficits and high-intensity training. (02:21) Changing Bodies, Changing Needs: How metabolism and hormonal changes affect weight and energy. (04:04) Metabolism Myths Busted: Ruby explains the truth about metabolism and the importance of muscle mass. (05:20) Caloric Deficit Reality Check: Why drastic cuts harm more than help. (07:56) The Dangers of “All-or-Nothing” Thinking: Shifting from restrictive habits to a sustainable balance. (09:34) Why Your Body Holds Onto Calories: How scarcity mentality affects calorie processing. (12:41) Daily Movement’s Hidden Impact: NEAT (Non-Exercise Activity Thermogenesis) and its role in overall calorie burn. (13:48) Juggling Life, Hormones, and Fitness Goals: Managing additional stresses and the hormonal challenges for women. (18:42) Training to Build, Not Burn: The real purpose of training—building muscle for lasting transformation. (19:46) Recovery Isn’t Optional: The power of rest and recovery for sustainable results. (21:25) Alcohol and Fitness: Understanding the effects of alcohol on your body and metabolism. (23:20) Resisting the Allure of “Quick Fixes”: The mindset shift needed for long-term progress. (24:29) Self-Talk and Mental Resilience: How to focus on positive, productive energy in your fitness journey. (26:54) Actionable Steps: Key steps for sustainable success: focus on protein, progressive overload, recovery, and mindset. Key Takeaways: Outdated Diet Myths: The old “eat less, do more” model doesn’t work as we age. Metabolism and muscle preservation are crucial for sustainable progress. Mindset Shift: Moving from a “dieting” mentality to a performance-based approach can lead to better health and body composition. Sustainable Steps: Simple but effective actions—such as increasing NEAT, hitting protein goals, and prioritizing rest—are game-changers. Importance of Recovery: Building resilience and allowing your body to recover is as vital as any workout.
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Nov 22, 2024 • 59min

#356; The raw & real; navigating life + health setbacks & perimenopause. Leaving yoyo dieting and chronic dieting behind to become the best version of herself; My client Sharon

Sharons Journey over the years has been AMAZING and one to talk of... through a host of health issues, perimenopause and navigating this thing called LIFE... you dont exist in isolation all to do with food and training theres so much more to this ! STOP JUDGING YOURSELF for where you are right now, past failures, whatever it is. sharonrichardsspiritualmedium@gmail.com sharonrichardsspiritualmedium sharonrichardsspiritualmedium.com
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Nov 19, 2024 • 22min

#355 why is building a leaner physique so much harder vs weight loss? The Truth About Body Transformation

submit questions or topics here Muscle mass isn’t just about aesthetics—it’s crucial for maintaining strength, energy, and a higher metabolism. But if you’re over 35 and haven’t spent at least a year focused on building muscle, there’s a reality check here: you’re likely losing up to 1% of muscle per year since the age of 30. That’s muscle loss due to aging, and if left unchecked, it can lead to weaker bones, a slower metabolism, and less functional strength. Building muscle after 35 takes intention, planning, and dedication, but the benefits are life-changing. It can make daily activities easier, boost metabolism, and help you stay fit and healthy in the long run. Eat the right amount to support muscle growth while staying lean. Prioritize protein intake consistently every day to fuel muscle maintenance. Incorporate strength training with progressive overload to push your muscles and encourage growth over time. Work with a coach; time machine to your best results - surpass what you think possible you need that outside guidance for your training to maximize your results - technique and form can make a world of difference in achieving your muscle-building goals. Building muscle isn’t just a physical shift; it’s a psychological one. Many people find it tough because the visible progress is slower and less noticeable than with weight loss. Add in factors like social expectations, the pressure to be “bikini-ready” by summer, or even fluctuations from things like PMS, and it can feel like a constant struggle to stay the course. Here’s what you need to know to stay motivated: Accept that progress will be slower and less visible. It’s okay if you’re not seeing big changes every week. This is normal for muscle building. Remember the big picture. Building muscle is about creating a strong, resilient body—not a temporary look. Commit to your goals, even when they feel counter to social norms. Ignore quick-fix trends and embrace the longer-term benefits of true muscle growth. . Building muscle is challenging not just because of the physical work but because of the mental patience it requires. You have to be okay with not seeing much progress, or at least not seeing it as fast as you might want. That’s hard. You might feel uncomfortable in your clothes for a while, you might feel bloated, especially around your PMS if you’re a woman, or just a little out of place in your own body sometimes. And those feelings are tough – they can mess with your motivation. But that’s what it takes if you want to build a solid, muscular foundation. And yeah, it’s probably harder to stick with because it’s not what’s promoted out there. people give up on building muscle because they’re not mentally prepared for the slower progress. But if you stick with it, if you push through the slow stages and keep doing the work, I promise, it’s worth it. You’re building something sustainable and strong – not just a quick fix.
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Nov 15, 2024 • 1h 2min

#354/ When you make this ONE change, you’ll stop struggling to see [permanent] results. Nikias

Nikias; fuelling your body to train hard and build the muscle and strength you want. Importance of fuelling well for gains and prioritising performance for the physique you want * hard training isnt alwayss for growth - effective sets - progressive stimulus, debunk it and mistakes - EMG ** honest effort ** 8 second reps 1) short-term - peri-workout nutrition 2) long-term - the importance of being at least around maintenance caloires, if not in a surplus, in order to fuel training adaptations Talk about me doing all the right training and training hard but then not having enough fuel there It worked until it didn’t The worst fate is grinding so hard but not eating enough to see the changes youre hoping for 3) pros and cons and differences between maintenance and a surplus. Thoughts? - different sensations so things feel tight Training is the trigger Nutrition is permissive * moderate surplus The ONE thing that holds people back from seeing results @nikias_fittotransform
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Nov 10, 2024 • 25min

#353 Losing weight too slow? "What am i doing wrong !?" could THIS be holding you back.....?

the one mindset shift that will help you stay the journey for your best results note.... its not only the scale weight that can set you off, its not only seeing yourself in progress photos either. its the constant body checks, mirrors, how your clothes feel. yes even that...

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