@irisdeadlifts @transformxruby Why time outside of a deficit is so important even if you have fat to lose.. Theres things that need to be addressed so that fat loss can be short, sharp and effective LEARN FROM THE LESSONS - you need self awareness When you do hard things and over come them… if its in line with the life you want to live, who you want to be, - you feel so good for it The moment you decide to diet, fatigue can start peaking because now your mind is on “less calories” blah bloah blah FAT LOSS IS HARD when you do it right - maintenance is easy Thats how it should be only its not Everything in life requires effort. 😜 If anyone sells anything as “effortless,” rest assured they’re full of shit. By nature, life in maintenance is more flexible and has more freedom than a calorie deficit. But it’s not mindless or effortless. Too many think that “after the diet,” they can just go back to “normal” and expect to maintain their progress. Tracking As adults we hate being bad at things LEAN IN to maintenance Talk about ali…. Track to learn about how you feel with food and whats in food Body positivity & self compassion ….. Timelines make it hard to allow yourself to get there Also summer comes around every year and we all think hat we need to shred for it and fuck ourselves over Youre going to mess up - relapse HOT TAKES https://www.instagram.com/p/DAQZpZaRi5l/?img_index=1 BEING OKAY WITH NOT MUCH CHANGING + COGNITIVE BIASES/DISTORTIONS Body image & neutrality even when you want to change your body Self talk We all have that one thing we hate but we feel great after You don't get comfy with something new by avoiding it Stress management “We are a luxury” we actually arent…. We are a first line intervention Pausing is a super power

Why People Believe It: The calorie-burning nature of cardio creates the impression that more cardio equals more fat loss. The immediate sweat and heart rate spike make it feel like the fastest way to slim down. Why It Seems True: Cardio does burn calories and can contribute to fat loss, but it doesn’t address the bigger picture of body recomposition.

https://www.instagram.com/jace_lopez_/ @transformxruby SO much in this episode SO SO much breathing - bracing with progress and not much changing This doesn’t happen linearly Changing programs or things not working because the weight stopped going up ** this is why having lower rep hard training helps because you recruit them more Nutrition & lifestyle factor into this fatigue too And this is why things feel hard but aren’t effective for results • Higher reps talking about that part jace said • We do need more time under tension too so theres places for this. 10- Guys see more change Booty bands There are no pushing muscles. Muscles pull – it helps to imagine this for muscle centric movement • Focusing on core and bracing • Breathing is underrated • Its hard to get the best out of exercises if you aren’t optimizing for this I want to talk about nutrition for results now. We did training for results ** speaking of the running

WE ALL CRAVE A GOOD AFTER PHOTO...Social media is far from realityAnd it should NOT be what you strive for..Most of you have the most warped idea of what IS realistic, sustainable & PERCEPTION OF TIME.Motivation doesn't last. The newbie effect doesn't lastIt'll be easier for a few weeks or a couple monthsMaybe see some results...Then what? Life happensOr you open the flood gates with icecream, wine, crisps, snacking....Time passes and now you REGAIN FAT😰Mostly around your midsection😰If youre an on and off dieter, you're PRIMED to hoard fatcells🥵 hormones & metabolism are tanked2 ways to look at progress1. Time to create the best garden...Your best friend visits 2 months laterYouve hyped up the garden, All the effort into planting the best crop, finding and buying the best soil, etcetc...But nothing... some weeds, some flowers that once existed bc you did put in some effort...But the gardening was slack.Wanting a garden to transform wont happen without consistent gardening. Which doesnt mean perfect, if you skip a day, garden is fine....2. You finally hire a finance advisorCool, you have someone to help your $$ issues nowA few months later you realise youre still in the same debt.. maybe moreJust because you set intentions for the end goal and hire help, doesnt mean things fall into place. Are you making the tradeoffs...The daily lattes, weekend eats out, uber eats, random unnecessary spends?Do you even check the price tag? (Calories)Or if its a speed buy it doesnt count, its only a few dollarsIt racks upLike your snacks, licks, tastes, sips, bits and bobsEspecially as a female... even more if you have a desk jobThere is so much more to progress than the scales, photos etcOnly focusing there will have you give up. What's the point...Invest for at least a year into building your best self. To set yourself up for life ....Instead of asking ‘how quickly can I see results?"Ask yourself“how can I keep them & make PERMANENT progress?”What’s the point in getting any resultslosing any weightif you cant maintain the progress you make?🚨there's ZERO point obsessing or stressing over your timeline& how fast you see changeif you don’t know how to even maintain it 👀or even learn how to enjoy making it part of your lifestyleAIM FOR CONSISTENCY✅Steady the ship first... then sail...✅ with PATIENCE ✅😬If you don't have something beyond a scale or after photo 😬If you arent making the PROCESS your focus w/ ACTION BASED GOALS😬if you don't become the person who can maintain& live it...Believing you can... & enjoying life too...❓the after photo wont matter bc it wont last.Need some help with this?💓I'm right here :) let's goooo!!!

Pause 10 seconds Pause 10 minutes Put skills into that gap How can seeking perfectionism and beating up on ourself derail this proces Perfectionism vs excellence Emotional eating - mindful eating and how to promote it in a world of busyness & distractions to be better at regulating intake - " If you’re like most folks, this cycle continues for months, years, sometimes even decades. The pattern looks something like this: - What are values & why are they important Mine: - the truth behind willpower Resolve to change → try to overhaul your life → follow a program or change your behavior for a short time → slip back into your old habits and behaviors → feel like a failure → give yourself further “proof” you can’t do it → rinse and repeat. When this happens, we often get down on ourselves for being “weak,” not having enough “willpower,” or not “wanting it badly enough.”" - can we be unaware that our actions or ambitions arent aligned with them? how can we bridge this? - 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 - PERFECTIONISM VERSUS SELF-COMPASSION - skills to not snack when stressed, bored, tired, emotional, overwhelmed - HABIT - it doesn't mean eating whatever you want, you have to also know when to say no. - if then___ - "Also, comfort food. When carbs or sweets or whatever truly does comfort in times of stress, what can replace that habit?" - how to use these skills at restaurants & eating away from "comfort" environments or safe environments especially when you have a history of restriction, how to not see it as a free for all or a reason to indulge in the most tasty looking meal for fear of missing out or "not wanting to be left out" whatever

NEAT vs STEPS carbs Metabolic flexibility & insulin sensitivity Someone whos obese PCOS nutrition MENOPAUSE nutrition & myths Collagen; what it DOES what it DOESNT 1/ what do you feel most people struggle with when it comes to nutrition for health  Black and white thinking Catasrophizing Bad training session → behaviours it leads to 2/ same but for performance People don't know how good it feels to feel good Training plan 3/ what are the most common questions you get asked (i got collagen as 1 of the 3 things i have up already) 4/ what do you wish more people understood/cared about/prioritzed more 5/ what are the most common myths that irk you 6/ what are you MOST passionate about in your job/the nutrition space @transformxruby  @aidan_the_dietitian Ideal Nutrition

-       Eating out -       Protein -       Fibre -       Making food easy -       People pleasing -       Calorie tracking -       Hunger   This is the thing though. This IS having aesthetic goals!! I have them. But theres no point having them without focusing on the habits – the aestethic goals are the outcome bc most people have to get to the first step and 2nd step     -       Reality of matinance food   Eating out and adjustments Excuses   Know what you are going to stick to…

GOALS - goal hierarchy Maybe good & bad goals fit into this Yes to ANYTHING but not EVERYTHING but what you truly want to say yes to which if we have goals that we arent even sure of… Or if we have been ina restriction minmdset for so long Or even live with our view of keeping face or wanting to look a certain waylike “im saying yes to a burger so i can prove i have balance” when really you wanted the salad sort of thing - there can be pressure there too. Ie going out to eat and knowing you want a healthier life but wanting to prove X or if you think “i don't even look fit so if i pick this ill be judged so ill get the crappy option so noone says anything” but really you DID want a grille dchicken and veg because But then there are also those saying yes to the icecream but not the pizza and fries too bc you chose your indulgence. values Choice point & examples with it Behaviour change Fear of uncertainty Lack of self belief Fear of failure Fear of success Cognitive dissonance We keep trying to solve for X that we arent doing…. But maybe we need to look upstream? Slow down - Irrational beliefs Self compassion Cognitive models Mental models Cognitive dissonance Realities of change and relapse How do you approach someone wanting X but not what it takes to get X because they w9nt admit to where they are Or thinking they must fit a mould Actually facing their shir and not shying away from hard weeks thinking there's something wrong What typically stops people from changing I know what to do but im just not doing it Cravings & emotional eating Shifting our eating identity Getting clear on your plan of action not just saying i want to make healthier choices or i want more protein but making it really clear with the steps it requires, where they factor into your day etcetc Do hard things… DRIVE The dopamine and addiction of external measures of success & progress at the cost of long term CRAFTING CHANGE podcast & https://www.instagram.com/fortitudenutritioncoaching/ find me @transformxruby

@changing_chase @transformxruby Want results? what are you going to regret doing or not doing in 3 years - All or nothing - You have to be dialled in or nothing - I only see results when im being strict on XYZ - When im being tight on my food - When you are so uncomfy with where you are…. Youre more vulnerable • What makes it hard for people to flip the switch • Where do people go wrong • (my view on the scale) • Shifting meaning of progress Fear success – define - Fear from past experiences - Not diet mode is seen as gaining & fking up - DIET RESUME; build a confidence one… Build proof – but you need to shift your meaning of progress for this And its hard to do this with diet fatigue You don’t trust yourself Bring in your examples here too Psychology of this though “eat carbs” How do you help people whove had that focus for most of their life – what are otherways you empower them to build • Daily wins Reticular activation system #271 from 2 years ago • Gaining and losing… isnt that proof enough that its time for change • Your meaning of the journey • It’s a LONG journey… if you aren’t taking diet breaks and finding other meaning in your life… You aren’t going to maintain anything you are miserable on Number on the bar Chasing the scale going down can lead to it going up in future even more than where you started - Process points

https://www.instagram.com/colindewaay/ https://www.instagram.com/transformxruby/ You cant appreciate the progress you make if you aren’t enjoying the process - Patience - Grit with adversity - all or nothing mentality they don’t want to get fatter & want to get into a fatloss phase as fast as possible grass is always greener on the other side isnt it funny though that when you have those things you aren’t appreciating all that you now have because you are so focused on what you aren’t enjoying right now - what stops people from acutally thriving outside of fatloss - why is fat loss the default initial progress is faster…. You can make little techqiue shifts to boost it up a bit more but then from there its fucking slow - Whats the rush anyway? We are all heading in the same direction to the grave Lifestyle sustainable. Fat loss is not Where is “there” • fat loss resistance being a mindset thing dieters mentality tracking, being intentional ** intentionally eating more 90% It feels like nothing is happening Im working so hard but nothing is happening Theres a time lag • Legs – building Stop doing both at the same time Cutting and bulking is dumb for the majority because they don’t know how to approach it It’s a build Not a bulk You don’t just force feed or train muscle on It takes 5x as long as a cut So yes BUILD and then fatloss Or be happy not seeing much in maintenance. I did that Not im more hovering in maintenance but im at that now what and I want to build There is no “done” that whole getting to an end goal… whats going to happen from there if you haven’t learnt how to – you don’t keep eating the same calories or doing the exact same things as the diet – you need to learn how to INTENTIONALLY thrive, perform, transform Tracking part – is it that you don’t want to keep yourself accountable to eating in a certain way - Why cant you do some of that stuff now ? - Are you making tracking more complicated than it should be - Are you tracking just to hit strict macros, or do you have ranges