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

heres a podcast i did with Josh from lvl health! 

Food focus Detaching from an old identity MORE TIME PRIMING STUPIDITY of babying up macros  Carbs and thyroid and cortisol Youre not actually putting yourself into the process & getting the most you can out of it if you still have that concern  Relapses happen  Call yourself out on your bullshit  What are your big dominos  Be realistic with what you expect of yourself I love how you said that but people still try to rush the process  -people don’t know how to train hard -lifestyle changes -it works for a while but then you need to actually merge calories Body recomp is so hard for people Woorying what others say about your choices & new decisions  Significant body composition changes Carbs + thyroid Jealous of sarah showing how much change she has had and how good she looks her butt Or anyone else Or actually do the hard things to build that for myself Do something or stop complaining Its not your body, its your lack of doing hard things

As soon as they make a mistake they fail  - Short sighted - Perception of time is so warped these days Its never about the body Process  Something I hear you speak of that makes me get a little soft in my knees is the YOU HAVE TIME Scale Relationships with their bodies They know they can push through Realising you CAN do something and pushing discomfort Believing you can As soon as something feels hard, you just go back to what is easy which is what you’ve always done Why do you feel people struggle to put themselves first and how do you address that Hypertension Many people don’t take their meds for that because the symptoms of the BP aren’t large enough Relationship with food I have a lot of people who have a fear of eating more & carbs  What would you say to the perfectionist woman   The overthinking woman  >> its christmas almost and most people choose this time to tap out from coaching , put goals on hold or worry more about the 2 weeks of main events vs the other 45-50 weeks of the year WHY is coaching the most valuable in the chaotic moments, and message would you want to spread to all the moms and other women listening to this Why do you think & what do you have to say, to those who rely so much on numbers of all sorts and letting them dictate their lives   As well as this toxic relationship so many people have with food, their bodies… the process itself   [[[bright lines]] not stating specifics  Why  Thinking they will fail or not be able to do it let people down Brightlines in how to show up for themselves -i just want you to talk a little more about that and how that can help people   In the highs remember the lows In the lows remember the highs You usually remember the struggles the most, especially after the highest high Identity Relationship with failure

 @wondwellness @transformxruby The amazing progress photos? Years have passed How about the ones where it hasn’t been years Patience, persistence, slowing down Doing doing doing  Who do you follow Who do you surround yourself with How to shift focus Body focus Spending too much time policing the old shit and current shit Vs focusing on evoling and building the future you Not turning to dieting anytime you feel uncomfy Food is essential to building muscle Reframing the way you view food and exercise 42 Coach for crazy times so you learn how to navigate that  Stay focused Stay on course Coaches are the most valuable thing you can get  Time to implement  Constantly dieting is going to give you the body you want. It actually made me look worse, feel worse. Lose out on life, memories and literally dieting my life away We are so rushed to get to this goal body  But whats the rush? What happens when you get there? What do you think is going to happen when you get there? Like what exactly? Is it youre going to feel more confident? Happier? Proud?  But then what Action and consistency Proving to yourself you can  NOT comp prep people Youll never look at your body the same way I don’t feel lean enough to stop dieting You don’t spend the whole time dieting Why can we eat so much compared to people saying they gain weight eating more than 1400 calories for example You cant change without discomfort

Redefine health Podcast @definebysd @transformxruby Inability to deal with overwhelm Those that cant take honesty cant even be honest with themselves Why do you see that and where do you see that Doors  Reflection or see through Clear glass cant even see its there Phsycology of memories  They aren’t real – so tell me about that Same with body image, wanting to go  Why don’t people let go of the past What are some self discovering questions the aim is never to live without negative thoughts about your body. The end goal is based on body image flexibility that entails a willingness to accept and experience sensations, feelings, and thoughts about your body without attempting to change it while living your life. What can that look like for you? Say someone comments on your appearance negatively. You will be met with negative emotions and thoughts and possibly feel self-conscious. Your body image flexibility will allow you to recognise that everyone would react similarly. And your next step should be self-care which could come in the form of journaling, exercising or even calling a friend. Negative thoughts and emotions about your body will naturally occur; adding flexibility to how you see them will allow you to combat them.  545 615  When you do what you said youll do  You say yes to the healthy meal No to the donut  How you think about any life events or the story you tell yourself about the events determines the effect on your health and confidence. That means if you feel knocked by an event, it's got more to do with how you perceive the event that knocks your confidence rather than the event itself. Then how do we ensure our confidence is not harmed? ❌Don't - When things go wrong, don't see it as a negative and that nothing can change. ☑️ You could - Focus on seeing it as something that happened, which will only give you a slight change in your overall state of mind but still harm your confidence slightly. ✅You should - Look for a positive way of seeing the event, which will lead to no self-confidence being harmed. Self-confidence is all about regulating your emotions. You have a choice in how you will feel towards every situation in life. You do not have to be a bystander. And positively looking at things does not negate the event's impact. A better body image comes from acting You need to okay to fuck up because you wont get it right all the time    Do you know that dialogue in your head? Yes, that one you have with yourself saying I can't do this. I am useless, fat, ugly and never going to achieve anything. That thought that diminishes your ability to make change in your life. The words that rob you of your confidence. It will lead you down the path of using food to get a rush. As long as you lean into your negative self-talk and doubt, you will always run to food as a way to cope.

Chronic dieting & the gut Low carb diets and the gut Over training and the gut And then after people do chronic dieting start to eat “””””””””””””” bad food I blow up I gain weight And then the bloating thingy You can run a marathon without shoes “you can run a marathon without shoes as well but that doesn’t make it easier.” 😂 The more muscle you have, the more you can hard A hard training session from finally fuelling your workout Muscle tear = inflammation process = water & blood there too Body image – food stress Carbs helping with the cortisol Chemicals – People always look at the acute - - - Weightloss purgatory 5 months or 6 months seems too long for people and theyre already looking forward to leaning up or getting Coaches saying that are ruining what is realistic You cant build muscle without gaining some body fat What would you say to the person who does say 5 to 6 months is too long For someone whos beein trying to build muscle and lose fat or stay at their smallest what would you say?

@coachjames_rebuild @transformxruby STOP LIVING IN A DIET & the golden keys to a golden physique Like i don't even really care for food much anymore LIKE YOU knowing it all has a place and i don't restrict Weekends I spoke about alcohol a little on my last poddy so if we have time we can talk about that Easier to grind it out when you know its not forever Language around food How Your Mindset Is Affecting Your Health & Nutrition why mindset & health should come first as the “foundation” to any protocol - fatloss may be a byproduct but not the focus HARD WORK doesnt mean you are making progress Why is maintaining weight the greatest progress you can make and why everything outside of fatloss itself is probably the most important part of coaching __ - as soon as you go nutrition people go fatloss - tracking calories Mindful eating Thinking of planning and prepping food Its all tied to fatloss ------ People come to us already too depleted physically & mentally Its harder to say no to deliciouss things if you think thats how it always has to be because Say no to say yes Further progression Maintaining Learning to thrive Teaching you the mindset of excellence in all areas of life - and taking out that guess work so you can be your best for everyone else Theres more to training & progress than just the weight on the bar Just like your weight is the least important part of your body composition The golden keys to the best physique: lifestyle (stress management &  sleep) + patience

DEAN @walk.more.king RUBY @transformxruby > dieting for so long that they stay why people may have predicted maintenances much higher but live on less > why macro calculators are BS > benefits of working with a coach over the longer haul so we can build up metabolic/energy flux and LIVE leaner + learn the habits of a lean person How can we shift our lifestyles to increase our energy flux Wanting food Stressful session Sleep Buffer room Training to maintain muscle not burn fat Body recomp Benefits of eating more doing more Pt dieting on 2300 In the trenches Life mother etcetc Work hard =/= results Suffering Community Maintenance Lower flux vs higher flux The calories from lifting would be negligible Low steps Vs High steps A lot of people are food driven Also it helps appetite and insulin sensitivity and Workout 7 days a week why? People say they love training and the gym but theres an ounce of denial there that comes from fear Hiit and workouts People overestimate the metabolic burn post high intensity training or weights How can we shift our lifestyles to increase our energy flux Domino effect There is no such thing as “net calories” You need to FEED the activity and if you don’t your body will be stressed out and itll find a way to gain that back which typically is the WRONG food going to the WRONG places aka fat Hunger – Thursday Anabolic to fat gain – insulin sensitivity

>> the secret to managing cravings, being able to show up daily and stay consistent, and get the results you want << Is to keep it simple Structure is NOT obsessive It's freedom. Create routines to Produce Progess. LIFE is ALWAYS busy. Shit is always going to pop up.... EVEN MORE, most women tend to put others first before they start taking care of themselves... LEAVING NO TIME FOR YOU... EXHAUSTING! so STOP LYING TO YOURSELVES with... “I don’t have time right now… I’ll wait until things calm down a little, or this happens, or that happens.” If you see the problem AS A PROBLEM It becomes a mountain Stop increasing your barrier of entry. Keep shit simple Repetitive And find JOY in the process Its hard to enjoy and experience the process and life if you're too busy being the bratty-backseat-toddler nagging ARE WE THERE YET the whole time. Yes, it is going to take longer than you like. But time passes anyway life sadly doesn't stop for you. Focus on these tools,, create the habits and lifestyle that not only gets you results, but keeps them If you don't stop & put YOU first for once, If you don't MAKE CHANGE. nothing changes.... and the scale may keep creeping up.. . the clothes in the wardrobe will become more of a dread to try and fit into.... SO SLOW TF down Get a coach, get a proven plan & stop the gold rush with unrealistic expectations Monday reality That dream body? Its gone with all the excuses & reasons you give as to why YOU CAN'T PUT YOURSELF AT THE TOP OF YOUR PRIORITY LIST Its actually selfish NOT to. Bc you arent at your best for those you care about. Happiness and confidence comes from showing up for you.

IMPATIENCE PERFECTIONISM FIXATING ON STRUGGLES because our wins were never enough Hit a point where what you know you SHOULD do is also against what you THINK you should do So doing less, eating more is scary so you keep sabotaging yourself on your way there __ Being afraid to lose your leanness Especially if you had a history of being over weight & not being confident and trying hard to get there (mostly doing dumbshit) Sense of control that you can finally wear whatever you want and you didnt want to go back to it Scared to let go of control That the identity and perception of self is centered around there Fear of success - Oh no, now what… Mum making comments Anyone else judging other people Thoughts are not truths Feelings are not facts We may feel they are because we shape those around our upbringing and old beliefs But it takes alot of work to break those beliefs When your cognitive load is very high and you have all these thoughts in your brain you have little room for logic to happen This is why will power and discipline & motivation fall through You need to act as if and write as with and truly belief it and visualise it and then act in that way - Patience Overeating, self soothing, perfectionist & avoiding emotions Over analysing Wont take action at all If you are not taking action because you don't think youre going to be perfect then you arent even putting yourself up there to go out there How is that serving you if you arent allowing yourself Quell unsettling emotions You have a problem with yourself but wont do anything about it Now you have guilt and shame Now it leaks into other Alcohol Path of least resistance - not face it and 1- celebrate wins - its your evidence for when you are doing well Its showing you that you are capable Hey look at me making these changes you can do it Always write down at least 1 win ever single day, you will always find something in there and if you cant… youll start creating the reality of making them