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

@transformxruby @tombainbridgecoaching

@drmiketnelson Miketnelson.com @transformxruby There is so much information out there But the thing is that thats so generalised and the messaging can really take away from the fact that these are actually really useful tools for some clients and it can make them resist the process if they believe the parrots Alot of it is great And it is fact like fasted cardio doesnt burn more fat or increase fatloss Meal timing or carb timing doesnt matter Carb cycling is useless CARBS v FAT Metabolic flexibility – Burn more sugar VS burn more fat VO2 max This is also where stretching can play a role because a lot of these people are in high stress states which impacts all of this How does muscle mass and training come into this and why would aerobic training be more beneficial to the overweight population 30:00 38 optimal Over dieting and training 42 As we know with one of my girls who used fasted training, fasted carbio, i timed carbs and it improved her insulin sensitivity and blood siugar control, she reduced cravings & wasnt so hungry between meals and was able to do runs without tanking and is dropping body fat much easier with that So lets talk about metabolic flexibility but more so why this is so important for those who have extra body fat especially Then we can go into where fasted cardio comes in, timing carbs etc But on the otherend to optimize training and body comp - we need to realise carbs fuel performance in the gym So people who have alot of body fat to lose have no issue breaking down fat… thats not actually the problem,. The problem is actually in oxidizing that fat so maybe you can talk more on that and things you would consider and implement How can building more mitochondria help anyone but especially the overweight person - how and why is cardio of more benefit for unfit & overweight people to implement so that they can see better results through training and the rest? ] What are other benefits of working on metabolic flexibility How can living in a highly sympathetic state impact yoru body in terms of mobility & movement, training & health - i know you are one for HRV markets - why is recovery so important Can we talk about the importance of sleep in all of this & its role in metabolic health

WHAT DO YOU WANT US TO TALK ABOUT!? STEVIA VS ASPARTAME and other articifuals natural is better? cancer? cravings? insulin? makes you hold fat?

DO you relate to this? check out episode #250 & #271

@dillonphaneuf @transformxruby whats next ? where are you going to go? Having confidence is showing up for yourself and doing the things you know you need to do and knowing that this all leads to the outcome. If ou give your best and show up for yourself every day, things will work out But bang on Scale – hard to let the scale to go up I think that social media and opinions and make this really hard because “tahts obsessive” that’s They then start to fear restriction because of the approaches they took before that left them sad, isolated, restricted etcetc Tried keto etcetc so that rebellion against restriction kicks in I had a client that never changed because she was following a lot of acceptance and body positive anti diet things but she also wanted to change but because that was what she was surrounding herself with there was a lot of misery through her ambivalence ___ my taste buds – There are a lot of coaches who get 100% compliant or not? scale weight? Cool heres your macros This is why I ban the scale for at least 6 months even 12 months, people don’t know how to feel and ttune into their body anymore They don’t know how to FEEL things anymore Because this then translates into the gym chasing only numbers not tuning into muscle tension which is the thing you need for muscle growth Pinpoints that trigger us in the week My mindset isn’t 100% yet so I cant start until I get this or I cant do this until my mind is 100% If you haven’t learnt to trust yourself and if you don’t believe you can, you struggle more with the things And they don’t believe they can and they aren’t doing the protocol as they should Fuelling for training performance Training intensity is a skill Learning to engage certain muscles is a skill You may feel it everywhere at first and then progressing that Motivation on a fad or challenge with dumb approaches but then what and that’s when people relapse exactly they were addicted to results they lost the path Be willing to progress and realise its not all load on the bar and you cant force it Lets go back to using more in the log book than just x X x reps Self talk More things impact sessions than just muscle as well And not every session is going to be worth talking about The unlearning is the hardest work Its hard to sort our shit out to get on the journey with yourself vs against yourself

Dieting from the inside out podcast @realjaredhamilton @transformxruby The negative self talk you’re engaging in causes more damage than you realize. They are in the past Just because you feel like you havent made progress doesnt mean you havent made progress 43:00 Are you able think a thought without believing it to be true Don't be so The beliefs about yourself Understanding how sabotage actually works Identity identity people want to lose weight thinking they hit this end goal and they get happy but will never be happy in the journey or when they get the goal if they don't use the process as the goal to change their identity The entire inner game Relationship with food Noone will build a house with no foundation People want to get these goals but they try to go for it with no foundation No matter what i do, im always going back to square one Subconscious - not aware of it We keep chasing more more more IDENTITY - People who lose alot of weight but they still see themselves as their old self > how can we create awareness around it Lack of belief we can? How can we build that belief & proof that we can and reinforce it People expect to get things perfect from the get go - Alot of people fear change and not being able to have control over things… how do you see this filter into it all What are some other tasks that can allow us to separate the logic and emotional so we can make that forward progress Alot of people struggle to ask for help on things thinking that they should be able to handle things on

hormones? test vs estrogen? the menstrual cycle whats the go? do we really have things that make fatloss hardER?

@thefitnessmaverick @elite_physique_training @transformxruby 1;13 Bringing it back to why having a coach is so important Your feels can change weekly and youll., have to readjust which again comes to why Use your warkmups and foicus on the muscle The importance of setting up exercises correctly and execution in getting your best results Bringing it back to why having a coach is so important This is why program design is an art (leg curl with thrust / squat) Are barbells overrated? Everyone is built different RDL pet peeve Bringing the band back in for the lats – thoracic extension, shoulder extension The impact of poor thoracic extension on other movements View on “there is no perfect posture” when people also have poor shoulder and hip health and little thoracic extension ability - The importance of core & how core isn’t abs - The importance of the lats & bracing - When people program for themselves they avoid exercises they hate or arent good at that they most likely really need like single leg work etc - And can cause a heap of imbalance, niggle injury, overcompensation etcetc Training isnt all just about chasing max growth or strength, its longevity, its moving better, getting out of pain, sorting niggles and improving postural muscles to fight our posture we are stuck in for the most of the day - but our body is a byproduct of that And it allows us to train longer without having to sit out with pain etcetc Things youve changed your stance on

@thefitnessmaverick @elite_physique_training  @transformxruby Mistakes women make when programming themselves & going at it without a coach Mindsets keeping females stuck when training Importance of glutes The state of glute training and band training on tik tok Programming for long term physique goals & how to maximize our training What are the most underrated muscles & exercises for the a novice lifter and then an advanced lifter Top tips for growing glutes & shoulders We all want to feel good in our clothes, look good naked · You can also have all the certs but without walking the talk and working with different Mistakes - People don’t under 6:50 – stress is holding you back 9:15 – rep ranges And itll be easy to then shove load onto the other muscles with the higher rep range Lets lead this now into how this is stopping people actually getting the leaner built body they want despite thinking its building the leaner muscle People uselessly chasing numbers like its linear and forcing progress 14:30 Forcing PBs each session 20:30 – targeted tension from MMC People hold themselves to the number on the bar so much Tempo, not forcing progress Resting too much between sets Importance of getting the body in an optimal position to be able to execute movement for not only the best recruitment and impact ot grow that muscle but to prevent injury 27;30 Find the muscle, feel the muscle first For people wanting to bias the glutes more in exercises, what do you typically see as obstacles to this, and what are your fixes. Add to that - lets talk about some exercises and how you would go about not only implementing & executing them but anything that can make it more of an effective glute exercise… ie doing leg curls or couch stretches before hip thrusts Or maybe a lunge stretch before the leg press which are 2 things i typically implment If hamstrings take over the glutes? If quads take over the glutes?

ALCOHOL how can it be holding you back? is there a moderate intake? how can one go about including it?