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

instagram.com/jessdalglishcoaching/ instagram.com/transformxruby Comparing themselves to people to those who are muscular but don’t know how to get there Comparisons but seeing themselves in a different lens than reality People aren’t willing to commit to a longer process Coaches facilitate this process We can be more productive in the process What is comparing to others bringing you Whats the purpose behind it Despite everything im doing, I still don’t look like that ~~~~~~~~~~~~~~~ A lot of people are still doing thing that don’t serve them in the same breath of comparing which holds them back and it can be the lack of commitment They don’t know what the process looks like They don’t know what commitment actually looks like People only see coaches or programs, journeys.. as for fatloss or Ø What happens when you go onholidays and vacation. Just factory reset do it all again always feeling like youre bnever there If youre going to work with someone and actually commit But heres the question If you aren’t Then wtf do you want out of this? You don’t really want results then do you? Because you need But heres BODY IMAGE DAYS You cant remove bad body image days Digestion is a normal thing we can get emotional about it Body image across a whole week - body comp wont change a lot over a while week Comparison on social media CLOTHES People also just see all these people prepping and think it’s the next step after deciding to lose weight Lets go back to the idea that - I just want to lose weight first then ill gain muscle I just want to lose this fat first then we can build my food up Then we can get stronger Then we can worry about the rest I need to do this photoshoot I need to start a cut People just want to put themselves into photoshoots all the time as well its the new cool thing to do But person has only just started on a process of not chasing smaller Where does this idea of your body image come from as well Trust themselves Be patient with yourself Easy? Hard? What the process itself looks like? The cost of certain goals Willing to give up and not How to sustain certain things.. Is it realistic to sustain it? 5050 – Confidence is in showing up for yourself

Starting out and committing for a long term change and TRULY taking an approach – the start & Summarize everything they do then ask Should we be doing more, staying the same, doing less behind all of that and how its almost as toxic as saying “its just one, eat the cookie” when not everyone is in the same place People have had years behind them to eat just that one, To know the education around food etc Others don't Also our social media our perception of normal and reality is all the same Also in this how the intuitive eating movement can cause more issues with food where they feel bad for wanting control, and even bad or tracking steps & food… People who don't track food so closely are those who have been doing it for years And people forget how they started and what they needed back then, even as exercise cues which may NOT be optimal but what might be needed ___________ *** the value of tracking VS people making others feel guilty in saying its disordered and the reality And i always say there is nothing more obsessive than complaining about how you feel and how you cant get your goals, your metabolism hormones blah blah blah >> i love your explanation on how to bring up a healthy model of this around kids with your reference to recipes, maybe you can explain more into that identity AND environment are big players here, even of one as a dieter. Or only knowing shrinking, chasing small. Or even just identifying as someone whos always struggling for that & a 3rd question in that.. Being okay to admit we are struggling or even relapsed so we can ask for assistance/help Relationship with failure The fear of the unknown People hating themselves stuck because of how scared they are of the what ifs > what are some things you prep people with when they are starting a weightloss journey - in this include the motivation cycle - reality, expectations preconceived notions that don't serve us And anything that people like clients or people wanting to become clients/hire a coach, and anyone else need to be aware of if they are to succeed long term When people go to food for emotional needs, when they have a lot going on so they fall to poor eating habits and reinforcing the healthy cycle The minimum commitment with a coach should be seen as really only a starting point because theres a lot of learning to do and unlearning to do Navigating > “i fell off the wagon” “ im so ashamed” The person who is trying to start at level 10 vs the level theyre at Ø The person who want to keep doing more Ø The person who want to speed up the rungs before solidifying each one There are many people who need to start at the lower level, how do you get them okay with that Ø People who don't want to put themselves first The person who has a lot going on with life, things always popping up, how can you get them to show up for themselves anyway knowing that this is going to help them for the better

@mackfitness305 @transformxruby Expectations What it takes training program design why execution is important why bracing is important things that go wrong typically in squat and how to break them down why barbells are the be all end all how program design is an art and order selection plays a role importance of tempo and how you initiate movements muscle centric movements and why MMC is important with them Can't build on faulty foundation Mistakes women make What creates the physique we want and why is it best to focus only on one goal not both How to embrace the discomfort of building and find a new love in it away from body focus People usually hate working out to start How can we drive motivation and a shift away from the instant gratification, work hard burn calories and energy mentality She works in person No rest days Developing habits Fast sells permanent doesn’t “feeling like its working” Program design, why having a coach is so important, people do wahat they feel works, and can force impabalces Like more reps, rush rush Burning cals Energy And chasing only weight in the end training program design why execution is important why bracing is important Momentum Time we can feel like we “bulk fast” LIFTING to lose weight Nothing changes with your training. Lift the weights & train hard! Food is scary I want the 6 pack I want the glutes We bulk too fast Impatient Why is filming so important Impatient Or the results aren’t fast enough! . And these are the very same people that continue to spin their wheels month after month ~ year after year! . The ones NOT willing to make any changes, but wanting different results! Results aren’t fast enough how do you get people eokay with relearning things and marking progress ---- things that go wrong typically in squat and how to break them down why barbells are the be all end all how program design is an art and order selection plays a role importance of tempo and how you initiate movements muscle centric movements and why MMC is important with them Can't build on faulty foundation Mistakes women make What creates the physique we want and why is it best to focus only on one goal not both How to embrace the discomfort of building and find a new love in it away from body focus People usually hate working out to start How can we drive motivation and a shift away from the instant gratification, work hard burn calories and energy mentality

The Anti Health & Wellness Wank3ry Series Ep 1; Ruby Cherie x Tom Bainbridge Inflammation; foods, diets, Blame the lifestyle not the food. Don't make decisions based off thinking something is going to lead to inflammation Mechanisms Too much body fat is inflammatory Blood test may show high white blood cells - What inflammation is Oils Sugar People use superoxide dismutase for osteoarthritis, rheumatoid arthritis (RA), heart attack, pneumonia, stress, and many other conditions, but there is no good scientific evidence to support most of these uses. Bertolotto F., Massone A. Combination of alpha lipoic acid and superoxide dismutase leads to physiological and symptomatic improvements in diabetic neuropathy. Drugs R D 2012;12(1):29-34. View abstract. Gluten, sugar, dairy

https://www.instagram.com/tombainbridgecoaching/ https://www.instagram.com/transformxruby/ 

"I’ve been thinking about this a lot recently and probably have a bit of anecdotal evidence from personal experience. Do you think the potential outcome of following all the latest “bio-hacking” stuff (think Huberman, Attia etc.) could actually be net-negative.  What I mean is that people can get so hung up on following it all and create a bloody 90minute morning ritual with all this stuff in that in reality barely moves the needle but gets so difficult to sustain and keep as a habit that the stresses of missing it/skipping (which will be inevitable for most normal every day people with jobs and families) actually outweighs any small benefits of the latest “stuff” they promote." https://www.instagram.com/tombainbridgecoaching/ https://www.instagram.com/transformxruby/  "I’ve been thinking about this a lot recently and probably have a bit of anecdotal evidence from personal experience. Do you think the potential outcome of following all the latest “bio-hacking” stuff (think Huberman, Attia etc.) could actually be net-negative.  What I mean is that people can get so hung up on following it all and create a bloody 90minute morning ritual with all this stuff in that in reality barely moves the needle but gets so difficult to sustain and keep as a habit that the stresses of missing it/skipping (which will be inevitable for most normal every day people with jobs and families) actually outweighs any small benefits of the latest “stuff” they promote."

https://www.instagram.com/tombainbridgecoaching/ https://www.instagram.com/transformxruby/ Cold ice baths Immune system Fat burning • Stress resilience 0-22 cold & heat exposure 21:40 coffee, water before coffe, wait an hour before coffee Coffee is borrowed energy 36:00 “shit his made up” Healthy people vs non healthy people Also hydrate before you caffeinate - Busy people - Coffee not food - Busy mum - Already stressed - Poor nutrition

12 week deficit phase Successful deficit phase Used to get carried away and go too far If I stop now I'm not hard core enough Effort % Planning Bored with meals I know what it feels like to be confident I said Im going to do this, I'm doing it, I did it Training Showing up for yourself Stop jumping into another calorie deficit the minute you feel fluffy Its going to be easier to embrace hunger To say no To make trade offs To have more structure Bikini season when we entered Don’t be a breadstick Be the baguette that gets jacked Planning – boundaries – expectation @theskinnyonfitness @transformxruby

Mental Perimenopause Progesterone is linear on the way down but estrogen is on the way down Testosterone also decline Night sweats & restless legs, constipation What are other symptoms you see Personal stuff Experiences Amandathebe.com Menopocolypse Insta @amanda.thebe FB group: Menopausing So Hard find me at instagram.com/transformxruby > estrogen > bellyfat > the brain & cognition; role of estrogen & testosterone Other symptoms that arent spoken about alot “why am I so bloody fat” isn't down to menopause specifically but down to the impact that menopause has on our lives and there's a Nuance there and when we start to sort of understand what's happening with our body we can then start working with the change our fat distribution changes Tummy area mostly; pear to apple shape cardiovascular exercise can actually reduce incidents of visceral fat in our belly area it doesn't mean you lose fat it redistributes. You need a calorie deficit for actual fat loss estrogen declining it has a cascading impact on other vital hormones in our body two of those vital hormones are insulin and cortisol Estrogen and we know that that impacts us from our sensitivity to insulin

@vitaminphd Barbend Examine.com @transformxruby (negative body image and food stress impact on the gut) Stress, dieting (chronically) & the gut Exercising and dieting in a positive way How not focusing on weight but on behaviours, habits, and actions that align with a healthy fit lifestyle can see weightloss as a byproduct Probiotics, overprescription How you can be in a calorie surplus but a nutrient deficit - gut - calorie banace Gut microbiome on weight regulation Brain fog and fatigue… chronic undereating of either calories or nutrients Chronic high fat feeding – Hyper caloric "weight loss is a contact sport," and managing it with protective factors like positive body image, critical processing of media images, social support, and health goals. I thought it was the most amazing analogy.⁠ stress management & physical activity itself on gut health How being active can influence the gut What can cause excess gas, that some gas is normal, and causes of constipation How excessive dieting & undereating can impact the gut