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

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

End of diet maintenance = suppressed maintenance How can deficit affect metabolic rate Long term effects after a diet? Muscles role? Can you explain the concept of "set point" in relation to metabolism and weight management? Metabolic phenotypes Crash diets can lead to severe metabolic adaptation and negatively impact long-term weight management. Can you explain the concept of "set point" in relation to metabolism and weight management? What's the significance of refeeding periods in preventing metabolic slowdown during a diet? Can you share strategies to rev up metabolism post-diet to support weight maintenance? What happens to metabolism during prolonged periods of caloric surplus or maintenance after a diet?

Twitter @drgarymend IG @drgarymendoza Stages Of Change @transformxruby Habits not the forming but the maintenance of the habit; why and how If the way you change is to replace old habits with new ones, then is change only the product of repetition? How do you change habits and mindsets? Power of writing to mix in the visual pathway too Importance of environment Mindset Identity and how to get people in a readiness state for change in a way that they arent setting themselves up for dissapointment If its stress & emotional eating, or comfort food EMOTIONALLY ANCHORED GOALS --value there is no fail only toward or away Needs feelings When we get sick, sad, injured, have family emergencies how do we keep that habit if there’s a break in repetition? Can the new habit continue to be formed and stabilized in those times when the repetition is temporarily broken. perservere Managing it Also, comfort food. When carbs or sweets or whatever truly does comfort in times of stress, what can replace that habit? So is it safe to then say the mindset & identity and intention behind it is important. And why just having weightloss as a goal or unrealistic expectation is where people fall off Health benefits -responsive Recognise these amazing changes and progress- and how to celebrate it internally (think more positive about the changes and success/ rather than feeling like a fraud and I can't be positive about it) But even though scales haven't moved at all in a year, and I want to lose another 10kg, but I've had so much more success elsewhere. How does someone recognise and change their thoughts as we always relate back to scales as 'success' Mood and energy diaries How do you feel This can be a big reason why coaches are so important and valuable in this process - they teach you how to look for success Progress They help shift your mindset and inject you with confidence This is exactly how i help my girls and you get out so much more from the process than just Self talk Theres this post that circulates that i hate TF out of and thats it takes 21 days or whatever to create a habit and 66 to make it automatic I love the GOALS WILL SHIFT because this will be perfect to sum it up - as THAT IS the process and why the process is the whole damn goal Thats life Is there anything else you want to say about the importance of focusing on this process, on feels & habits over what we want out of them? Q: What are the barriers to change? Someone thinks they are ready for change Habits don’t die It’s a slow process Little things at a time They feel its not worth their time And when life is crazy or work is crazy, (it always is and we kid ourselves saying its going to calm down) Our brain loves easy Yet we try to complicate things more because SM makes it look fancy And we can do this with the way we approach food, always needing a whole new thing every single day instead of having a routine, or something on autopilot PULL goal FEEL like BE LIKE “goal” “time” Social media doesn’t have time It has now now now or you are behind Results should be a weekly metric like fuck off haha “consciously” Understanding yourself

@transformxruby @tombainbridgecoaching Many women often have specific concerns and fears when it comes to maintenance periods in their fitness journey. These concerns can be influenced by various factors, including societal pressures, personal experiences, and misconceptions. Here are some common fears that females may have regarding maintenance periods: Fear of Weight Gain: One of the most common fears is that taking a break from a calorie deficit will lead to significant weight gain. Women may worry that their hard-earned progress will be lost during a maintenance phase. Loss of Control: Some women fear that they'll lose control over their eating habits during maintenance and may struggle with overeating or emotional eating. Body Image Concerns: Maintenance periods can trigger body image concerns. Women might worry that they won't look as lean or fit during this phase, which can be emotionally challenging. Slower Progress: There's often a fear that taking a maintenance break will slow down their overall progress toward their fitness goals, especially if they're in a hurry to see results. Comparison to Others: Women may compare themselves to others who appear to stay in a perpetual state of dieting or weight loss, which can create pressure to do the same. Negative Feedback: Concerns about receiving negative feedback or criticism from peers or social circles can also play a role in these fears. Unrealistic Expectations: Unrealistic expectations about how quickly they should achieve their fitness goals can lead to fears about maintenance periods. the intense focus on the body in the realm of health and fitness can sometimes hold us back in various ways. Here are some of the ways this singular focus can be limiting: Self-Worth Tied to Appearance: When our self-worth becomes closely tied to our physical appearance, it can lead to low self-esteem and body dissatisfaction. This can be emotionally taxing and hinder personal growth. Extreme Dieting and Exercise: The desire for a certain body image can drive people to extreme dieting and exercise routines that may not be sustainable or healthy in the long term. This can lead to burnout and health issues. Comparison and Competition: Constant comparison to others and striving to meet societal beauty standards can create a sense of competition and jealousy rather than collaboration and support within the fitness community. Neglecting Overall Well-being: An obsession with the body can cause people to neglect other aspects of their well-being, such as mental health, emotional balance, and social connections. Yo-Yo Dieting: The pursuit of a particular body often leads to yo-yo dieting, where individuals go through cycles of weight loss and regain, which can have negative effects on metabolism and overall health. Exclusion and Inclusivity: It can sometimes lead to exclusivity within fitness communities, making some individuals feel unwelcome or inadequate if they don't fit a certain mold. Overemphasis on Quick Fixes: The desire for rapid body transformations can lead to the overuse of supplements, extreme diets, and even unhealthy practices like crash dieting or excessive use of weight loss pills. To overcome these limitations, it's crucial to shift the focus in health and fitness towards holistic well-being. This means considering not only physical health but also mental, emotional, and social well-being. Encouraging self-acceptance, body positivity, and setting realistic, sustainable goals can promote a healthier and more balanced approach to fitness. Remember that the ultimate goal should be overall health and happiness, not just a specific body shape or size.

If you want the Ace test for trauma just shoot me a message and ill get it to you  https://www.instagram.com/transformxruby/  Resources Arielle schwartz - free videos & youtubes https://www.instagram.com/mrspaularastrick https://thebrainbodymethod.com/ Paula does EDMR online IFS  Alot of women are in this high functioning state - trying to be everything do everything, please people, get everything right Set unrealistic standards Perfectionism Repression - shut up and get on with it. Emotional regulation and how the body knows more than we are aware of We are too busy trying to do do do tick boxes we don't slow down to understand us We try to suppress vs understand To ignore vs regulate I am an anxious person How can this show up in our day to day lives and impact our wellbeing & quality of life How do you help women through it? Do you find that many women arent even aware of the state they are in because its become their normal? Fight flight all day long Especially post lockdown So we are living in this survival mode Which is why we come up against sticking points in our journey and we don't know how to get back control so we try to control our bodies Our image We try to fit an image to feel like we belong and relatedness Its safe to us for some reason So we sabotage ourselves wanting this body image that isnt the true end goal But we can control it and we can be busy, the need to do more be more You say this is fear based distraction and so much more - ~~~ Its almost like what are we missing in our lives to try to stay busy or fix our bodies To control some form of our lives Or on the other hand when things slow down When we get a chance to rest We then see that as an opportunity to emotionally eat Why do women have more sensitive nervous systems How can gut health also show up in this Talking about how menopause can trigger this more Pain is never about the site of pain but our perception and also how bio psycho social impacts it and thats the same with how we approach our fitness journey and how our brain and body work together in this How does low estrogen then impact how we respond to things, how our brain responds Why is it difficult to meditate when stressed. Highly sensitive What helps to calm the brain period thus is the hardest for me. How can you teach a brain to trust itself more Are there somatic body therapy recommendations to help feel instead of talking. I've done years of talking. I think the combination of body work would help immensely. How to regulate nervous symptoms when experiencing trauma. What type of therapies can help desensitised. What practises help transition through menopause with a disregulated nervous system. Are there herbs or supplements that can assist calming brain and nervous symptoms. Can you flight and fight mode from trauma be constantly activated. How can you help slow down someone who is in this go go most & what do you recommend to help desensitise to then help us regulate INCREASE YOUR CAPACITY

The truth behind the tests as well

www.instagram.com/daltonfranke_coaching/ www.instagram.com/transformxruby links & studies: Insufficient sleep undermines dietary efforts to reduce adiposity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/ https://selfdeterminationtheory.org/theory/ The stuff thats missed out - behaviour change… the mindset The superglue to everything It doesnt matter the results you get if you cant keep them Skillsets Intuitive actions & habits People say fuck motivation - you need discipline Starting when you arent ready The time warp we have like when things are going crap in the moment we feel like its months and months of struggle We also have time warp ACT the acceptance being pivotal Relatedness - community unrealistic expectations, awareness & acceptance You sent identity shifting, ambivalence Motivation - behaviour change - strategies for goal setting and creating momentum What holds people back from commitment “Respect myself” but most people don't act in that way anyway Its usually from self hate and wanting to move away from Values - Ambivalence often arises when making important life decisions. How can someone work through ambivalence What are some common sources of ambivalence when it comes to pursuing our goals, and how can we address them effectively? What are some examples of change talk Spectrum from amotivation to Intrinsic WHY its important to them Example of leanne saying she wanted to be confident in little clothes She wants to feel good and be able to wear clothes without feeling like she cant pull it off or embarras herself Its all makes sense but in the moment, we want results now, we don't care about this stuff - how do you reconcile that and break down that disconnect and unrealistic expectations or what the journey should look like This is why i ask so many questions and i think my girls get so annoyed at how many qs i shoot back at them How does self-acceptance play a role in achieving long-term behavior change and sustained motivation? Can you discuss the role of self-compassion & emotional regulation for keeping people making progress and on their journey For behavior change, especially when facing obstacles? ------------------------- Could you explain the concept of "identity shifting" and how it relates to making lasting changes in our lives? BECAUSE Many people struggle with breaking old habits. What are some effective approaches for overcoming resistance to change and adopting new behaviors? How important is accountability in the process of behavior change? AND THEN AND WHAT, SO WHAT, BUT WHAT What you were doing wasnt making you happy or getting you to where you want to be it s normal to think trying harder Working harder Just trying that one more Motivation can be fleeting. What strategies can individuals use to sustain their motivation over the long term, especially when working towards personal goals within a community? Youll Lets talk more about actually using that coaching group community, i have my inner circle and you have yours - how can this really help with sustaining change & taking people to their next level & actualizing their goals and even more than they imagined How can setting unrealistic expectations impact our motivation and behavior change efforts? Can you share practical strategies for overcoming Small wins What are some common pitfalls people encounter when trying to maintain motivation over the long term? How can individuals adjust their strategies to stay motivated as circumstances and priorities change? Are there specific habits or routines that can help anchor new behaviors and prevent relapses? Perceived effort & expectation from that VS reality

another one bites the dust MYTHS AROUND INSULIN, SUGAR, CARBS, DIABETES, LOW CARB DIETS etc

https://www.instagram.com/kaitannmichelle/ Our own worst enemy We turn our emotions into actions and behaviours because its automatic We dnt even know what those emotions are Which is where fluffy Food & stress eating Emotions then become our identity because they become thoughts become things and repeated over time thats our lived reality It always happens at night And we try to find pleasure in our food if we don't have that joy in our lives Shifting identity Future pacing Body image We also put so much fucking pressure on ourselves Enjoy them - wont at first but its something people always miss out in the equation NOT EASY Not being happy or confident isnt an easy way to live either, its living life with your handbrake on Do hard things and you build confidence, HAY I CAN DO THIS No = 1 thing Yes = no to everything else Metrics - numbers, how do you then measure progress after that Using the scale to justify our pass or fail Thinking getting to this outcome will make them happy etcetc Impatience Putting all their value on weightloss & always needing to be in a deficit or leaning up Never giving our bodies a chance to thrive You cant have balance in fatloss and thats why you don't live in fatloss Theres always something that isnt balanced - our version of balance is always changing

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