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

@mackfitness305 @transformxruby When you go to train – whats the actually bottleneck to your physique There are many ways you can optimize movements But on the other hand you cant just go load yourself with big ass moves if there are things that we know that will plateau     -       She cut her fat loss short -       When you made it you see this stuff     TRAINING about Food about     What it takes

https://www.instagram.com/jeremiahbair/ https://www.instagram.com/transformxruby/ PEOPLE LOSE WEIGHT AND THEN STICK TO THAT And yes tehy think its pushing it further But when they try to build… get uncomfy or diet for the next summer or event And find themselves more unhappy and more disappointed -WE WANT PEOPLE WHO WANT TO COME IN AND BUILD MUSCLE - ADDRESSING THE STRUGGLES WITH BUILDING MUSCLE - THINGS THAT STOP PEOPLE FROM BUILDING THE PHYSIQUE THEY WANT - WHEN THEY START TRAINING HARD AND FEEL LIKE THEYRE JUST FEELING BULKY - REALITIES AROUND THE MINDSET THAT STOPS US SEEING RESULTS Why its so important to spend more time building muscle Realities of building muscle & how its not jsut eat more You need to learn how to train HARD Build up your training capacity Matching the reps to the exercises as well ans the right exercises for you How about general Number sets Reasons i like the hip thrust Why having a coach is so fuckign important for this phase How your own cognitive distortions and how you arent seeing yourself as you are can hold you back Most online programs arent effective IMPORTANCE OF TRACKING FOOD IMPORTANCE OF CHECKINS IN Why jumping straight into fat loss even if you ahve fat to lose wont set you up for success How we sabotage ourselves

@transformxruby @4weeks2thebeach I feel like people FEEL they need more work than they realise That training in itself is what will ghet us there It is ONLY weight training – SMART training – that builds the body  But the shit all around it – the nutrition, the lifestyle, the habits They matter Training doesn’t burn that many calories More usually leads to body decomposition  Because you cant recover, you aren’t able to give your best every session the same way on a smart prog And then you aren’t building muscle You gain more fat bc you arnet in a prime place for muscle and your habits most likely have you getting softer over time Where is the experience in all of this Enjoying the process You can have the meal plan the training  But lets talk about what stopped you getting results before Why you lost them if you got them Lets start there - I didn’t start here - I have non negotiables Once your quality of life improves, the aesthetics look after themselves Because what you do everyday improves Your energy improves Your motivation, momentum, base line habits improve. - focus on the movemnts and how they feel - they don’t make menus and tailor our food environment in bubbles for our calorie flexibility - if you didn’t have that mindset of tradeoffs, its not all or nothing – you would have had a worst outcome and you wouldn’t have been able to do what was needed for your big event. You wouldn’t have had the energy or clarity  That’s the thing there are non negotiables. You aren’t going to be good at managing life in these periods if you only care in perfect circumstances. - You can want it but do your actions align? Hard as a coach to challenge you and to have conversations especially when you yourself avoid them  Wanting to look better ** 

https://spotifyanchor-web.app.link/e/UJhNkPTF6Ib Resilience is the real flex This is where people can be a bottle neck to themselves in not being patient in this process Resistance is not bad What people think they need to do to get to their goal is rarely reality And how most advice out there sets people up to yoyo or be Start action and then you get motivation but no Motivation needs to be there and we do have it. Thats why you want change. Its just we put it into the wrong places with the wrong ideas of Meet ourselves where we are YIN x YANG Discipline isnt bad, its just how its used Its not the tool but how its used You wont always enjoy it but itll come. Kind of like my running. And then i started loving the hate for it for how it makes me feel The reason why i have confidence and where i am now is because i do something hard more often than not constantly chasing more thinking that will make them happy Or just checking boxes Where does the relationship with our bodies and food come into this and our past stories are MOTIVATION…. How relying on it sets you back and thinking you need more willpower and discipline sets you back. They are parts of the process no doubt, but how we use them is all wrong We cant change what we arent aware of Sense of self is more than one thing, we are many dimensions of self We are too busy trying to make a masterpiece of our bodies and fix that stuff over making our lives our masterpiece, we are forgetting how all of that is the soil on which we are doing the gardening of our habits, actions and selves Visual accommodation You cant think yourself out of a thinking dilemma or fix something with the same mindset that created it You cant see the box from the inside, or the storm from the inside You question everything except that which you absolutely believe to be true Becoming more aware in itself is progress Emotions We arent rational humans Fat loss is never the happy end point. Its part of the process but a goal usually as a means to a greater goal that has more holding power - because yes some people have fat to lose and many may need to lose a decent amount for health - but its rarely ever a holding force for results beacuse we can easily sabotage our way back to where we were before or worse What is progress - Without THIS you cant live your life the way you want NOT live a life that you love Dj board dials They may make amazing music at times but at other times just sound like noise The more you try to force, pressure, berate, control.. The less you actually have You can get all the progress, make amazing changes, but never even realise it because you didnt work on the relationship with your body image and self or do the inner work You didnt look into your actual LIFE UNREALISTIC EXPECTATIONS Yes health seeking but it seems like people think that that and body goals are 2 different things They arent 2 different things its health AND physique I like focusing on performance. Health drives performance. Fuel and nourishment drives it. Respecting youself improves it And performance is also perf in life → physique Realities of progress. The diminishing returns as you advance Measures of progress that matter more as physique change is slow How the scale sets us back and many others back exhaust ourselves with more stress which further sends us backwards vs asking for help and realising old keys wont open new doors I have a saying that “youll never get results with any new approach or coach if you keep the same mindset as all the prior times you failed or fell off or quit”[ Lets dig in Again unrealistix expectations Cognitive distortions in your journey and how chasing a former you holds you back How you can make huge changes in a small amount of time and what those look liek in reality - and how not seeing those as the biggest pieces of the transformation puzzle will hold you back long term because nothing else is permanent without it

Thing is that its not just about helping clients to lose weight - because so many people can do that on their own tho i will say HOW to get from A to B really matters for hte rest of the journey , iuts the rest of it that a coach is most beneficial for and why a coach is an invaluable piece of the puzzle for the long term vs the old promoted way of just a diet…. Its not “teach them how and let them off” because its not just a diet anymore, its like, its proactive health and longevity, its teaching a better way to live. Its all the stuff needed to thrive in life. Sometimes the hard conversations and a coach challenging you against your need to always lean out is the best thing for you because thats where many women find themselves So why is it so important to focus on building muscle and committing to building phases ** which can be eating maintenance too but just committing to building OUT of a diet in general Do you want to be skinny or lean; How dieting for every occasion hold you back Not staying in one long enough - give it at least 16 months Burn more in the gym - my approach to build training capacity Getting leaner in the future much easier My weight from when i started “We can diet at any time to get lean” *** time fallacy *** conception of time *** i want to lkook like ____________ WHAT IT TAKES TO BUILD THE LEAN PHYSIQUE YOU WANT Do you want to be skinny or lean? FEELS LIKE WE ARE WORKING SO HARD BC WE ARE PUTTING IT IN FOCUS, but do your actions align? Your HONEST mindset & focus… or is dieting still on your mind “I don't want to get bulky” Genetics of abs and glutes ▪️THE BENEFITS OF BUILDING MUSCLE & WHY IT’S IMPORTANT FOR WOMEN TO FOCUS ON myokines How we don't see ourselves as we are and how we hold ourselves back with bottle necking A coach is the most important here because we will always sabotage How clothes arent a great measure of progress if you get antsy about tight jeans and pants Food choices - like brandon said Beliefs around food and relship with food can also screw you over and alter hormones Emotional eating, boredom etc can turn your maintenance/building phase into more fat > muscle Not hoarding your food for night time to optimise your progress in this phase THE BENEFITS OF BUILDING MUSCLE & WHY IT’S IMPORTANT FOR WOMEN TO FOCUS ON Mindset and psychology ones ▪️THE BENEFITS OF COMMITTING TO A BUILDING PHASE TO BETTER YOUR PHYSIQUE ▪️WHY YOU NEED TO STOP DIETING IN ORDER TO BUILD AN APPRECIABLE AMOUNT OF MUSCLE Not eating enough to build Eating too much And change isn’t happening quick! So settle in. Stop changing things up because you don’t see a change after 12 wks! Not to say nothing is happening in that amount of time, but it’s very unfair to have such high expectations on your body!! Every time you decide to diet when you feel too uncomfortable with extra weight, you likely are stopping the muscle building process. Many of you need more muscle to get the look you want, not more dieting. Stop constantly sabotaging your goals! If your goal is a lean or toned body, To reduce your bodyfat % and look chiseled Fat loss is only half the equation. The other half is BUILDING MUSCLE. Too many women never reach their physique goals cos they're only focused on fat loss (& go about it the wrong way) In real time; the RATIO of building muscle is 5:1 Building muscle is where it's at for changing the shape + composition of your body.

MuscleMacrosMicrosMetabolismMovementMindsetMomentumMuscle muscle muscle againPeople want physique change yet we are sold numbers and fancy thingsPeople struggle once they start chasing a way down or a leaner version of themselves - they think it looks like __________But really it looks like ____So lets talk about ▪️THE TWO MOST IMPORTANT FACTORS FOR BUILDING & MAINTAINING MUSCLE: RESISTANCE TRAINING & SUFFICIENT PROTEIN INTAKE - starting with trainingMPS > MPBThe manner they train isnt conducive to the results they wantThey chase FATIGUE vs a stimulusInspite of what they do vs because of what they doIts not just fatigue ,its entertainment they want and its complicated over effectiveVOLUME - the new thing of speaking so much on low volume now… its like speaking the best in the research without applying it to you. Prog overloadSuper humanChasing prs all the time will let you downDrop sets need to be strategizedI loveee myoreps as an example but things need a strategy and standardization People do too many fluffy things that arent effectiveBut if you are doing big for your buck exercises… things also look different FEELING something =/= it being more effective Training to failure and understanding what that feels like is a skill in itself and you do get better at it over timeThere are exercises are are more SKILL and MOVEMENT to learn and others that are more muscleCan we do short back and forths? I want to pull up my last IG post and go through each of my slides separately for youMUSCLE is your metabolic currencyMuscle, Protein, the Muscle centric approach TRAINING, the importance of muscle for women, and both these factors in the diet phase, the maintenance and after phase and why is it so important RESISTANCE TRAININGProgress is made when you are OUTSIDE of fatloss. Fatloss is the small non eventful part that reveals the progress you made NOT dieting.Maintenance is life, its progress, its where more magic happens. Then you can add some calories where needed to push more progress in the gymProgress is made IN THE GYM for physique goalsWhat it takes to build the physique - the importance of training. Training quality and then all things around training that need to be considered for building phasesBuilding phases don't always necessitate a surplus, but a surplus can make for a better environment for many. Fat can be lost much quicker than muscle is gained▪️WHY YOU NEED TO FOCUS ON FAT LOSS & MUSCLE MAINTENANCE DURING A DIET RATHER THAN CHASING SCALE WEIGHT LOSS ▪️ other MOST COMMON BUILDING PHASE MISTAKES: NOT STAYING IN A BUILDING PHASE LONG ENOUGH & TRAINING RELATED MISTAKES What people do instead - if they arent getting sore anymore or if something plateaus they just change it vs realllly challenging it and forcing change and then seeing what else needs changing to improve upon thatEvery new program its a total overhaul. Like you mentioned the KPIEvery 4 weeks…. Challenges do this… alot of coaches do this to “keep clients: and appease them but not to actually get them resultsWhich is why you need a great coach who is willing to have these convos and challenge you Have joy outside of the gym and get in get out What should be in a log bookYou mentioned it with one of your guys still progressing a couple months in so you kept pushing him Educate and empower - and going through the process and doing the thing is the best education you can get as well - sometimes we overthink ourselves out of ever realising results because there is that power of the brain

how to create an INDOMITABLE LIFE fat loss phase? what phase? the reality of the journey, progress, expectations training what coaching is what you should be considering for your journey and self how to get permanent results and set you up for progressing to your best

REPLAY of #222 @karinnordinphd @transformxruby ___ To become a new version of me i have to make different decisions GROWTH MINDSET Embracing the HARD Facing resistance, its normal Main specific i think theres something wrong with my body evidence in the past Self belief PERCEIVED IDENTITY SELF BELIEFS Challenge You will never have evidence in the past for something you want to create (thats new) Intrinsic motivation Its hard to care about our aging self etc Its easy to be motivated by the now “I can never follow through with anything” “People who have a heap of things on their list Re-framing the way we think tangible things you can do to create these shifts and discipline vs. skill development. Learn to like it Right now we may not - Mind management YOU CANT JUST GET THESE TOOOLS you need to to Alot of people find this hard with a new way of eating And then continuing it on Same with waking up and showing up to the gym and keeping consistency Because yeah cool we can start a habit do it for a while and then fall off Cognitive awareness & flexibilityPOWER OF ACCOUNTABILITY how and why to embrace failure. how our mindset on behavior is often black and white, how to change the way we view this, and how behavior change actually works. procrastination / self-talk that stops the acting part Snakes and ladders RELATEDNESS I love how you said that so excited - people don't People don't understand what they need And tune into their feelings What they want to feel or run away from

Let me know if you relate

@irisdeadlifts @transformxruby if you want to look toned outside the gym you have to look jacked inside the gym, and that’s more muscle than people think Body change Numbers on the scales Thinking we will be happy when Take the OUTCOME off the pedestal The process is where it happens People think all the answers are in getting lean What it takes to get toned What the body takes People We arent anti fatloss But right context Right mindset Do the work before it so you make it easier So you can get in and not struggle so much and see better results Have a better people think dieting is always the answer to what they are feeling or struggling with When thats all they did they usually come to us Fuel for fatloss Don't starve it When life is crazy, we take the toll on our bodies When we feel out of control of life we take the toll on our bodys Reactive living that they will only get bulky if they do anything else or they are afraid MOSTLY for clothes to get tigher, pants to get tighter progress is only about getting leaner - they havent expandded their meaning of that nor phsyqiue they dont realise toned bodies have way more muscle that as you get older its even more important and that theres more to all of this than chasing fatloss beyond all its damn fucking patience People thinking bodies don't jiggle Lifestyle bodies vs what we think we should be looking like What the lean hard tight body requires Your body isnt a passport photo either 6 months building I've been doing this for a year and it's like I know that feels like it's a long time but really and I look back at pictures of myself after like a year and I I don't look like I'm really in shape at all you know so it's like it just takes a long time like years upon years of going through this and it doesn't mean that nothing is happening along the way it's just it's it's slow You don't need to look at the photos you take. Its data. Stop over analyzing Take the photos, store them, leave them Then compare year after year and see it in a zoomed out perspective The aging body and still comparing yourself to your 30s