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

are you falling for any of these training myths? any questions or topics you want us to cover in teh podcast? just inbox me at @transformxruby or send an email to rubystudiesthings@gmail.com

Nutrition can be so simple Calorie deficit Do these things But like you said strategist In a world where we went from bro chicken broccoli stick tracking To then intuitive, positivity, HAES and the total other side with you don't need to obsess over xyz to even sometimes calling tracing disordered. What do you have to say about that Because my opinion is there is nothing more consuming and obsessive than hating where you are so much feeling so restricted byet not seeing results or cutting out certain foods etcetc thinking thats the thing kjeeping you “”” fat””” ------> what do you notice when you are being a detective when people say their metabolism is slow and deficit doesnt work Or theyve been trying to lose weight for years How do you approach that ---- Unsustainable Living diet hell People are willing to yoyo for 50 years of their life… but cant give patience for a couple of years moving in the right direction Many women can diet on alot more calories than they think… And maintain on even more But the issue is most people are eating way more than they think or say or “”” track””” Weekends Bottle necks Why planning is important vs winging it Anticipate things The level of tradeoffs we also need to balance Which i would say as a parent, if there is alot more value in family, then its even more important you nail the details of fatloss phases and do it accurately so you can get out of the phase asap and start living at maintenance As we get older… after kids… we tend to find our “metabolism slows” and things don't “work the same” But is that REALLLY the case… maybe you can nix that myth and explain the real truth to this, especially as a parent yourself now The biggest struggles people come up against with nutrition Buffet effect 80/20 i also like thinking of it like training Aiming for 80 20 is why many struggle... its a TARGET vs a byproduct of life coming up etc It's aiming to be as 'on point' as you can bc life accounts for 20% without you planning for it like date nights, events, a busy day... etc Building structure and routine & why its important “I eat pretty healthy but the scale isn’t moving!” Food tracking: tedious chore that makes you obsess about food? Or total game changer if you want to lose weight without feeling like you’re on a diet? Aligning your identity What progress means to you & your relationship with the journey **** Yes thats the identity shift When you think about what makes you feel good so you can show up and perform at your best everything also changes Performance goals More people have DE out there than you realise and BID **** felt fluffy Relationship with your body and food Going back to the yoyo Where a coach comes in, how a coach is quintessential in the game of not jsut weightloss but BEFORE and AFTER weightloss - where weightloss is NOT the main event because you want to learn how to keep results Coaches don't sell weightloss, they sell a better life - how to get clients to see it more Eating out Alcohol Sometimes you need to get strict and hard on yourself to get your foot in the game and then ease into more easy and flexibility - which is where a coach comes in because this can be hard People don't know they need a coach, they see people talking about it. Might think its only elite things idk Someone whos done crash diets and seen fast results before getting trapped and stuck thinking nothing will work like that - they compare everything to that experience Other things that hold us back that fuck us up more bc social media spins it saying you can have your cake and eat it too… which isnt the case for most people starting out But doesnt meant restriction just knowing what the journey takes How you can adapt your level of eating to a new normal which may mean more sacrifices at first How the mirror can be just as fatal as the scales as its still reflecting your inner self

what is progress? what is needed? what do you need to do?

How lack of activity and muscle mass can actually make us fatter and more disposed to fat gain Why muscle mass is so important What being undermuscled does The paramount importance of protein (i always say 2.2g/kg minimum protein - (target audience are wanting better body comp and usually high stress & exercise Muscles role in insulin sensitivity - what is insulin sensitivity and why is this important for body goals (physique goals) And role in appetite as well Why protein can be even more important for us as we age, and even more so, women How all of this impacts FASTER aging and slower metabolisms Muscle strength and size reduces as you age & Increase dying risk We lose type 2 muscle fibres mostly - Strength train for this Anabolic resistance – need to have more protein per serve as well High quality protein Importance of looking after your hormones as well because estrogen Hot flashes – and menopause changes Estrogen and CVD risk reduction The best test boosters = healthy lifestyle factors Eating well Don’t continuously diet Zinc, magnesium, vit D, Gamify it – log weights, encourage progression Start with where you are at Its what you do outside of the gym as well CREATINE! Sarcopenia, the loss of muscle quality & function- what it is and who should be concerned Facts around the loss of muscle- it can start in your 30s in women & 40s in men! The increased disk of certain disease; Type 2 diabetes, depression, heart disease, osteoporosis and fragility that accompanies age related muscle loss What you can do to protect your muscles to retain their strength and function Menopause - how protein and training for strength and type 2 muscle fibres is MORE important The importance of food environment Food advertising and the abundance of food around us, how to make food enjoyable and tasty so that we can eat more health foods & foods that benefit our health and fitness as well as our body composition in a way that isn't overwhelming and daunting and how we don't need to recreate the wheel every single time we cook How to make it easier to eat high protein and create simple as fuck meals high protein low in fat but high in taste to get more bang for protein buck @be_more_nutrition @transformxruby

we both chased lean via fat loss only holding ourselves to the scale The problem is. 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.

Ella: @thefitnesspsych_  Me: @transformxruby Fearful that they are never going to change Communication; with ourselves & others - People think they SHOULD know how to do things External goals Both sides of motivation Do we need to listen to ourselves and actually rest Or do we need to act to build momentum I know what to do but im not doing it Tradeoffs Saying yes to something = no to other things as well Everything serves you in some way Flexibility VS restrained/rugged flexibility i never had it to start with but thats where social media c Motivation Helping clients tap into intrinsic motivation Why the groundwork is so important .. motivation When we don't enjoy something (which we need to do things we don't enjoy to get to where we want to be in the sense that its so different from where you were, of course you wont like it at first - but thats the identity piece and then realising that it can be something you do enjoy (like i hated exercise to start with and then that all changed as i realised the benefits and saw it changing me physically and etcetc I feel this is where alot of people slip up because they failed in the past before bc they are the ones doing it to themselves Or even with a coach they feel like this is how it SHOULD be So they don't open up that they need to slow down All or nothing thinking Being self critical in the process How this holds you back How to navigate it and move forward from it Mindset barriers Feeling like they should have their shit together and it should be easy i want to talk about ways to build up our confidence bucket and finding proof & our track record of the past times we did well and how to approach it then if we havent got one in the way that we would like to proceed forward - when there really is alot of change into the new identity and also how at times its a fear but not knowing that its a fear because we cant recognise the emotion for example a client comes to mind: she started a deficit and she already preempts falling off and sabotaging and the whole idea of being in a deficit she feels hungry just from that! You arent going to love it all the time You will always come across resistance hard doesn Not being so focused on our body means letting ourself go CHANGE in itself process of Change Physical Mental Communication comes in there again There is no normal compartmentalizing VS catastrophizing and blending it all together - duality of thinking 2 things can exist Its not EITHER/OR It is AND ------ that was perfect --- WHY was it? --- i didnt p Change not being linear and different for everyone if its something we want to last because theres usually alot of work to do and how our past experiences shape our process - ie belief in ourselves. Belief in general Needing to fail and fail to get there and reframing failure how to breakfree from cycles, When life disrupts you When clients only do something for the outcome, what happens when they get the outcome

Perfectionist mentality and how that impacts results, progress & consistency All or nothing thinking It needs to be hard to be effective What stops ppl from being consistent Taking a bodybuilding approach doesn’t work – it needs to be an approach for your life But its always going to be hard if its change so jumping to level 10 wont wotl What would you say to someone who is feeling so uncomfy and just want to get there? How is this holding them back¬ If you want to lose weight and finally be able to keep it off, the strategy for doing so isn't with the hardcore approaches you've tried to punish your body with in the past. We are so scared of the things we need to give up… or we try to eat like a bird through the Thinking trying to chase small isn’t what gets you the body you want or the happiness, confidence to be happy in our body… but it’s the underlkying emotion, feeling in control of your results What is confidence What • Qs to ask yourself before starting fatloss • And the thing is you get more fearful to lose it so you need to trust that you have the ability Its slowing down, stepping back Asking… What is required of me… She didn’t see it happening in the moment She was so fixated on changing her body Valuing their appearance so much and clinging it to so much theydont actually know how they feel Soi anything foreign feels fat or uncomfy or like you need to fix your body And then seeking love or not feeling happy so they want to control body or food it doesn’t start out as negative but then gets negative one for those wanting to lose weight self sabotage when you see progress fear of • Comp prep It can take you 10 years to make a 1 year physical change 43:00 44:00 Masters degree process in term chunks and subject chunks 50:00 Easy is earnt Hard Comfortable isn’t really comfy you hate it but its familiar and accustomed to yes Become your identity – end on this 52:00 • Perfectionist mentality and how that impacts results, progress & consistency • All or nothing thinking • It needs to be hard to be effective What stops ppl from being consistent - Taking a bodybuilding approach doesn’t work – it needs to be an approach for your life - But its always going to be hard if its change so jumping to level 10 wont wotl - What would you say to someone who is feeling so uncomfy and just want to get there? How is this holding them back¬ - If you want to lose weight and finally be able to keep it off, the strategy for doing so isn't with the hardcore approaches you've tried to punish your body with in the past. - We are so scared of the things we need to give up… or we try to eat like a bird through the - Thinking trying to chase small isn’t what gets you the body you want or the happiness, confidence to be happy in our body… but it’s the underlkying emotion, feeling in control of your results 15.30 What is confidence Qs to ask yourself before starting fatloss And the thing is you get more fearful to lose it so you need to trust that you have the ability Its slowing down, stepping back Asking… What is required of me… She didn’t see it happening in the moment She was so fixated on changing her body Valuing their appearance so much and clinging it to so much theydont actually know how they feel Soi anything foreign feels fat or uncomfy or like you need to fix your body And then seeking love or not feeling happy so they want to control body or food it doesn’t start out as negative but then gets negative one for those wanting to lose weight self sabotage when you see progress fear of 43:00 44:00 Masters degree process in term chunks and subject chunks 50:00 Easy is earnt Hard Comfortable isn’t really comfy you hate it but its familiar and accustomed to yes Become your identity – end on this 52:00

https://www.instagram.com/coachsamforget/ https://www.instagram.com/transformxruby/ Segment 1: The Impatience Trap Laying ground work Foundations first Weightloss over fat loss Truth of hacks and tricks Process orientated goals 5 k not a 10 k Calorie counting without taking in WHAT ARE you eating WHAT HABTIS are you shifting Things can take longer than we expected when we from set them What completing a task will entail, you cant just have a surface level thing Theres always more to do so you need to realise WHY are you doing this – to feel better, you cant beat yourself up for what isn’t completed : Diets - A Phase, Not a Lifestyle Refusing to eat more/take diet breaks What are the signs that someone is stuck in the dieting mindset, and how can we break free? The you can eat whatever you want You can drink You can eat more and lose weight Bored eating the same thing • The saving for the house, when you do have a little period of time where you want to save more – theres more sacrifices youll have to make • Getting clear on what you are and arent willing to sacrifice How can we shift the focus from short-term results to long-term well-being Getting clear on what you are and arent willing to sacrifice • Don’t feel like its not enough- common – theres always more to do though The goal is to stay in the game the longest Recap the ladder analogy & bag on your back You don’t know what else is out of your bubble until you explore it Blind spots “What if it doesnt work for me” I don't have a method. I have many tools in my toolbox that i tailor to YOU : Finding Joy in the Process The most valuable time to be working with a coach is OUTSIDE of a fatloss phase yet so many people think coaches are just for extreme goals or just losing weight Those whove tried with other coaches and failed so now they wont trust another coach and stay stuck Things are nuts right now Things are really busy Im not ready at the moment, let me get started on some things first & ask about others: What do you find are the most common hard truths that clients often resist or struggle to accept in their fitness journey?

https://www.instagram.com/coachsamforget/ https://www.instagram.com/transformxruby/ Segment 1: The Impatience Trap Laying ground work Foundations first Weightloss over fat loss Truth of hacks and tricks Process orientated goals 5 k not a 10 k Calorie counting without taking in WHAT ARE you eating WHAT HABTIS are you shifting Things can take longer than we expected when we from set them What completing a task will entail, you cant just have a surface level thing Theres always more to do so you need to realise WHY are you doing this – to feel better, you cant beat yourself up for what isn’t completed : Diets - A Phase, Not a Lifestyle Refusing to eat more/take diet breaks What are the signs that someone is stuck in the dieting mindset, and how can we break free? The you can eat whatever you want You can drink You can eat more and lose weight Bored eating the same thing • The saving for the house, when you do have a little period of time where you want to save more – theres more sacrifices youll have to make • Getting clear on what you are and arent willing to sacrifice How can we shift the focus from short-term results to long-term well-being Getting clear on what you are and arent willing to sacrifice • Don’t feel like its not enough- common – theres always more to do though The goal is to stay in the game the longest Recap the ladder analogy & bag on your back You don’t know what else is out of your bubble until you explore it Blind spots “What if it doesnt work for me” I don't have a method. I have many tools in my toolbox that i tailor to YOU : Finding Joy in the Process The most valuable time to be working with a coach is OUTSIDE of a fatloss phase yet so many people think coaches are just for extreme goals or just losing weight Those whove tried with other coaches and failed so now they wont trust another coach and stay stuck Things are nuts right now Things are really busy Im not ready at the moment, let me get started on some things first & ask about others: What do you find are the most common hard truths that clients often resist or struggle to accept in their fitness journey?

THE TIME COMPARISONS Only 5% of dieters keep fat off What are the physical and physiological consequences of chronic dieting or only doing mini bulks and not spending most of the year away from dieting But not only physically dieting but a dieters mentality And then the fact most people look at photo shoots online and people DIET FOR THAT TOO I was also very focused on stage focused at first as well and thats something i noticed then but im noticing it even more now where thats the majority of what we see online And then they compare This is why i say do you want to look good for a day or a season or a year and for life Does this happen even without getting really lean but jsut chronic dieting and neer mentally getting to a thriving place MOST OF ALL HIGH FLUX - tie back into how well fuelling enhances your ability to lose fat on more food & live on more food which is essential for the modern food environment + more sustainable ▪️THE VALUE OF SPENDING THE MAJORITY OF YOUR YEAR EATING AT MAINTENANCE Impacts of yoyo dieting, chronically deficiting, and the MYTH of mini bulks stubborn body fat that doesnt mean you keep dieting until you lose it and many times we are just undermuscled - fatloss must be periodized and much less of an occurrence for many wanting to do this for lifestyle but also knowing & emphasizing and how there is a % of fat that comes with muscle too on the topic list bc both come to gether its just minimizing it! How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency? ▪️THE PHYSIOLOGICAL AND PSYCHOLOGICAL BENEFITS OF GETTING OUT OF A DEFICIT AND BACK TO MAINTENANCE ▪️OPTIMIZING YOUR METABOLISM & body composition with SMART nutrition & spending most of your years at or above maintenance if you want to build a bad ass physique Importance of pre workout nutrition The truth behind high insulin and how it doesnt make you fat Importance of food quality & how this enhances your metabolism Processed VS non processed foods Eating mostly at home VS restaurant meals Other considerations for optimizing metabolism & body comp Sleep Stress management Training quality & muscle enhancement - fatloss must be periodized and much less of an occurrence for many wanting to do this for lifestyle but also knowing & emphasizing and how there is a % of fat that comes with muscle too on the topic list bc both come to gether its just minimizing it! How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency?