100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

High performance Realistic expectations In a get it now culture Only seeing what we see not what is We see the world as we are not it is And ignore alot especially when we are busy in our own world (FB examples) INCONGRUENCE ___ People say they want X but they don't what the X’s that lead to the X but its because they are looking at the wrong Xs…. their idea of how to get there is wrong; Stages of change Realities of change clarity - clietns feeling they need a phase - when life disrupts them and then they ask more about "what phase am i in" blah blah _________________ You should allow your goals to change Is your goal even your own What are your ideas of how you need to get there? What do you THINK it looks like How to use motivation to our advantage to then create momentum https://www.instagram.com/daltonfranke_coaching/ https://www.instagram.com/ben_mayfieldsmith_ https://www.instagram.com/transformxruby/

Emphasize how motivation plays a pivotal role in initiating and sustaining change. Realistic expectations awareness & perception  The basics of behaviour and reasons behind them Why is the goal there - whats driving it  What is it going to bring you  Do you find that lifestyle clients come to you comparing to a bodybuilding world because that seems to be an expectation or a “is your goal even your own”  Performance is beyond the gym and seeing it that way can create more of a superglue & shifting the identity - how this is the core of change, you need identity change But then what is lean,  we have the expectation it means nothing jiggles ______________________________________ Challenging irrational thoughts  Challenge thoughts about themselves Where else have you seen success? Have you had to be balanced/not all or nothing Challenge narrative - create a new narrative NARRATIVE REFLECTION PURPOSE - its focused on FEELS; performance is about skill and being - feeling THE CONTEXT DETERMINES THE CONTENT / SITUATION We react most of the time, so updating our default settings and base line habits is so important because of that  And learning to put in the pause and reflect and getting better at picking yourself up  ___ Hard not easy __not linear PROCESS VS OUTCOME GOALS ______ We try to pick up where we left off Misconstrued perception  We tend to only remember the good stuff of it and memory isnt reliable or true Realities of getting lean even if it was in the past or losing weight once before and it not being the optimal way  -- What was the trigger What led to it Find the root  And the environment around the root Someone eating a banana and crying (tiarna memories)  Keto and fast progress memory https://www.instagram.com/daltonfranke_coaching/ https://www.instagram.com/ben_mayfieldsmith_  https://www.instagram.com/transformxruby/ 

THE IMPORTANCE OF THE APPROACH YOU TAKE; MUSCLE IS A CURRENCY YOU WANT TO AVOID DEBT     @thealanaragon @transformxruby  https://alanaragon.com/aarr-index/ https://www.amazon.com.au/Flexible-Dieting-Science-Based-Reality-Tested-Maintaining/dp/162860137X https://alanaragon.com/product/proteinbook/ #254 https://open.spotify.com/episode/4Eg3wYhYuq3xp0QskSUnEs?si=gKkg-E3mQDC5691jM55LFQ   time frame it takes to build muscle reality of building muscle mini building phases and mini cuts rates of progress in body composition goals     SO ITS CLEAR that body composition goals can take a long time to notice and the changes are slow to come by with building muscle Which is why its so easy to just jump to fat loss – its what we know, its what we see faster , or should see faster pgress with And when things are chaotic, we are overwhelmed We just jump back to what we know and what is easy and its only “easy” because we feel like we are working hard, dopamine   And because women are so attached to the scale And 12 week before after photos, its holding us back…   So now lets jump to **fountain of youth** transformation  https://www.instagram.com/p/CtrEBLBLAIf/ https://www.instagram.com/p/CuFIiPlxXFf/?hl=en&img_index=2   -       See but I would argue that’s what most women ACTUALLY want -       Without having life INSIDE their goals, we will never feel satisfied anyway because it becomes a chore -       We all have our lifetime – and that’s how you make it sustainable and so much happees in that time only IF we see it that way (the only way you stop spinning your wheels   -       What did it take to make those amazing changes (again it took 5 years but those 5 years are where most end up in the same place bc they try to rush it) -       What are the big take aways especially because you highlighted how  we move away from optimal years as we age…. (the period of time women waste being pbsessed with lean)     26:00 -       Did you do keto? Did you cut sugar? Did you avoid carbs? go low carbs? -       Im sure your wife ate so clean and did a lot of cardio to get that lean and look so much more defined and toned right?   Intermittent fasting? A lot of cardio   30:00 more on the scale   Alcohol also in the liver yet people gulp down their cocktails and demonize fruit and artificial sugar   So here we go – get in your base fruit and veg – I like 800g as a total – Get in your wholegrains, whole food, protein & then you can add in a small % of your fun foods in there That’s how you allow yourself to stay on track and not needing to sneak or cheat on things   ** taste buds can change   __ 42:00 ; DETOXING YOUR TASTEBUDS for a leaner healthier life!!   ___ can we train our taste buds to stop craving such highly palatable foods & what would you say to someone who has a sugar addiction  ______________________ so I had someone argue with me that starving your body of carbohydrates means that you'll just turn to burning fat instead when I was on the diet it worked but now lost all progress I'm back on carbs   let's talk about this   48: substrate use   51: rice study   Wait wait wait …. Diabetics eat carbs>?     ____________ so do we need to eat foods in a specific order to prevent insulin from making us fat   Glucose goddess & glucose spikes     There are things we have with oats that also help the BG response aka protein because yeah protein increases glucose but it also triggers this thing called glucagon which helps draw it back in the cell – thus its more transient vs acute

a bunch of BS flies around on social media; lets help you navigate it

It doesn’t matter how much weight you lose, or how fast you go If you are heading in the wrong direction DISCIPLINE, HARDWORK, or forcing WILLPOWER in the wrong direction wont get you any closer The results don’t matter if you cant keep them Or if keeping them means living in perpetual fear of ever losing them, Not enjoying the process, Doing unsustainable things (incongruent with your values) to “stay there” The method doesn’t matter if it isn’t promoting building/keeping muscle Or if you develop It's not that you're not making progress Or that it's not working 🙈You're just impatient 🙈You've been bamboozled by 6 week detoxes, 8 week shreds, and 12 week crazy transformations... 🙈You're flooded with images of comp prep girls, fitspos paid to put their a$$s on the gram to sell you a quick fix and make their dime. 🙉You are hypnotized into thinking what you see is all reality.. 🙊We are fed lies daily & the folk on social media play Chinese whispers of what they see to be THEIR truth... from someone claiming their spoonful of sugar worked for them REMEMBER- 🫠Results happen OVER TIME, not overnight~ & its never about your food never about your body - it's about so much more than that. Do you want to build something that lasts?

LIFE of abundance 1. Why fat loss/weight loss maintenance is so rare 2. Why we’re primed for fat gain after a diet 3. Why women need to be aware of the post diet body fat overshooting effect 4. What is a reverse diet? 5. How to know if you’re a candidate for a reverse diet 6. Factors to consider when beginning a reverse diet 7. Benefits females can get from reverse dieting 8. Quick tips for succeeding in a reverse diet - so what it is we need to consider in our fat loss phase as women, and how exactly does our physiology make it so much harder the more we push and how long we push for...that make us more vulnerable to gain fat after a diet. Because females are built to be more of the survivor, our drive for weight regain is higher than that of males… so why do we need to be so much more aware of how we come out of a dieting phase and how is it you address this for a better chance of success both physically and mentally? QUALITY OF FOOD IS SO IMPORTANT Realistic expecations Always trade off if you want to get really lean - theres the super importance of actually putting in a longer time in building muscle otherwise like we mentioned that youll be smaller but looking worse so PHASES for LONG ENOUGH - know your long term and what it takes to get there We can basically assume that our hormones are going to be all skewed Lifestyle would have been implicated And we can assume that theres mental fatigue as well Women are also more likely to be comfort eaters, when we lose weight we have a strong drive to eat more due to the loss of fat tissue which heightens our senses for such. @transformxruby @brandondacruz_

1. Why women aren’t just small men? 2. Differences in female physiology which we need to consider when coaching them 3. What females need to do prior to starting a fat loss diet 4. Primer phase- this is a different concept that I’ve actually never covered in depth on a podcast but I do a diet before the diet with many of my clients and almost all of my female dieters who have a history of chronic dieting 5. What is a primer phase 6. Why I use primer phases with my female clients and why I don’t just jump into fat loss phases with them 7. The purpose behind a primer phase aka what females need to do prior to trying to lose fat 8. Physiological considerations before starting a fat loss phase 9. Psychological considerations before starting a fat loss phase- this will touch on some of the stress side of things although if you just listened to my two part stress series you know that’s a 3 hour deep dive in and of itself lol HIGH ENERGY FLUX STATE – WHY SO IMPORTANT womens get an issue with dieting that men don’t - Gain fat easier - Harder to lose fat Estrogen & progesterone dominant vs testosterone dominant -Chronic dieting means cortisol lowering progesterone means estrogen dominant but doesn’t mean its high but then over time that can also start to have a negative loop and then estrogen falls We fight back harder and faster Chronic dieting state impacts your body BIG TIME Hormonal dysfunction Healthy body is responsive!!! Relationship with food is so important. The diet before the diet – psychology & physiology Binge restrict cycle - Yoyo - Gain back the weight after the diet Body fat over shooting Females – long history of chronic dieting, never got as lean as they wanted, or they did but couldn’t sustain it – – is what you are doing working?? You cant sustain anything if your mindset around the scales, relationship with food and your progress WHYYY its so important to take this long approach, the faster way to lose weight is the right way which looks longer on paper because it has less relapse Stop using coaches just for weightloss Nutrient deficiencies! – you can be in a surpus but nutrient deficit - Nourishes gut health & digestion + metabolism in its own - thyroid This will never happen if you keep hopping from diet to diet and quick fix to quick fix Find Brandon here: @brandondacruz_ And ruby here: @transformxruby

Emotional states can significantly impact willpower. Here's how: Stress and anxiety: High levels of stress and anxiety can deplete your willpower reserves. When you're emotionally overwhelmed, it's harder to exert self-control. Emotional exhaustion: Sustained negative emotions or emotional exhaustion can drain your mental resources, making it challenging to stay disciplined and make sound decisions. Positive emotions: Conversely, positive emotions can boost willpower. When you're in a positive emotional state, you may find it easier to stay motivated and disciplined. Emotional awareness: Being aware of your emotional states is essential. Mindful self-awareness allows you to better manage your willpower in different situations. Coping strategies: Developing healthy emotional coping strategies, like meditation or deep breathing exercises, can help you maintain willpower, even in the face of emotional challenges. In summary, emotional awareness is the cornerstone of maintaining a healthy balance between the pursuit of excellence and the acceptance of imperfection. It empowers you to navigate your emotional landscape, respond to emotional triggers, practice self-compassion, adapt to changing emotional states, and seek the support you need. This heightened emotional intelligence ultimately leads to better mental well-being and more realistic, fulfilling pursuits of excellence. Set Realistic Standards: Define what excellence means in each area of your life and ensure your standards are attainable. Recognize that not everything requires the same level of perfection. Prioritize: Identify which areas of your life or goals truly require excellence and which ones can thrive with imperfection. Focus your energy on what matters most. Embrace the Learning Process: Understand that the journey toward excellence is a continuous process of growth and learning. It's okay to make mistakes and learn from them along the way. Celebrate Progress: Acknowledge and celebrate your progress, no matter how small. These milestones are evidence of your growth and efforts. Practice Self-Compassion: Be kind to yourself when you fall short of perfection. Self-compassion allows you to accept imperfections without harsh self-criticism. Seek Feedback: Learn to accept constructive criticism and use it as a tool for improvement. Feedback can help you move closer to excellence. Define Your Values: Ensure that your pursuit of excellence aligns with your core values. When it does, it's easier to find satisfaction in your efforts, even when they're imperfect. Stay Adaptable: Life is full of unexpected challenges and changes. Being adaptable and open to imperfection can help you navigate these twists and turns with resilience. Mindfulness: Regularly practice mindfulness to stay present and avoid dwelling on past mistakes or worrying about future perfection. Remember the 80/20 Rule: Often, 80% of the results come from 20% of the effort. Identify the vital few actions that contribute the most to your goals and focus on them.

https://www.instagram.com/clara_theexerpsych/ https://www.instagram.com/transformxruby/ Body image, self-sabotage, compassion & why do you feel at war with yourself & your thoughts? The ultimate physique as a goal & getting leaner/losing weight: what is the perfect body? Does it exist or is it something else? I can clearly see that im putting in so much effort into all of this and not seeing the results i want… but when push comes to shove, i find it hard to eat up as i should to put myself into this slight surplus The pursuit can have you more obsessed Self compassion - Body image & the fear of getting bigger, gaining weight, or letting go of the dieting mentality / chasing lean; talk about the hear around this and how many are unaware that this is what is creating the negative body image and stopping true progress From what ive experienced its to do with our growth, our approach, our mindset, influences & environment which impact our body image Change - Habits are hard to change as are beliefs because they all serve a purpose… even if its keeping us stuck in a place we don't want to be It easy to start blaming yourself for behaving in ways you know don't serve you 👉🏽self-sabotage, overeating, underreating, over-exercising, “fucking it up”, buying or ordering food/drink items you know aren’t aligned with your values, not good enough, not restrictive enough, not hard enough, not motivated enough, not smart enough, not worthy enough Why is “not disciplined enough” far from whats actually happening here 53:00 When theres chaos going on in someones life Shaming or hating yourself to change doesnt work Talking more on forced vs true motivation & how its not something you will always have which is also normal Feeling fat Tracking as obsessive POST DIET BLUES and where people go wrong Limiting beliefs & fixed mindsets One of the best ways to stay consistent with your fitness goals is to focus on developing your WILLINGNESS 👇🏽 As a psychologist working in the fitness industry, one of the things my clients talk to me most about is the struggle to stay motivated with their training and nutrition. & I totally get it, it can be hard to realise that feeling fit and healthy is an ongoing process and not an end goal 🙃 Moving away from VS being compelled to and how that factors into motivation and long term change/results

Dieting from the inside out podcast @realjaredhamilton @transformxruby 3/ the first phase of your journey shouldnt be about how much progress you see or weight you lose physically - that should be building a foundation If you had alot of weight to lose or even just the last bit f weight, can we talk about the most important part of the process as step 1 in any change How the first part of coaching shouldnt be about how much weight you lose or how much progress you can make but rather setting a strong foundation, building habits, reflecting on mindsets, and addressing the inner game 1/self sabotage & the all or nothing mindset around food, tracking food, social events 2/how your identity keeps you stuck & how to fix it - why this is so important 4/ How to start believing in yourself Most people fail before they even get started but when you’re lifting heavier you set yourself up for success MENTALLY right out the gate. How lifting and focusing on performance (go into how i focus) has a ripple effect on ever day life which then impacts your body image and also gets you to your physique goals faster ---- 5/ negative self talk - how this keeps you from ever achieving that “goal body & life” ------- 6/ self awareness & being solutions focused - you cant shame yourself into change; talk about this. and how getting your "goal body" and to this HAPPY CONFIDENT zones needs to come from self care -- 7/ the blind spot of not even realising what our “problem” is because theres shame and judgement we are unaware of 9/ sabotage through fear of what if i actually succeed and then not realising that we have all the change that comes with taht and not being able to do it because we don't realise what the journey is all about How can you upgrade the familiar & celebrate your wins You need to celebrate them as much as you can because without that - you arent allowing yourself to BECOME that person Pause and slow down so you can start to realise the new you you are building Not just be someone checking boxes 8/people pleasing & lack of boundaries • Do not mark progress on the harvest but the seeds you plant • Progress is the most lagging indicator I would also say the environment you create & upkeep How can you build the ability to withstand the long time • Being proactive • Don’t wait for a forest A lot of the time we aren’t aware of the self sabotage coming in We keep facing battles We may not even know the emotions Ie emotions around food Or if we are used to rewarding ourselves with food etc We just say we have emotions or feelings but we aren’t even aware of what is showing up • Quit prioritizing – this is very common with women how can we ensure we don’t put THIS off (all or nothing, perfection, minimal effective