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

Falling in love with the process is what gets you to the outcome. // Obsessing over the outcome has you miss out on the process so you will never keep the result that you get /// & you'll never feel satisfied because you'll get carried away in chasing outcomes that never arrive /// because it's never enough and you can never change yourself nor brought life with you

1/ common mistakes people make when wanting to get that lean defined body 2/ common mistakes people make with training and cardio when wanting to lose weight cardio 3/ people who have dieted for years and still don’t have the body they want 4/ why are maintenance, building & diet breaks so important 5/ building phases =/= youre going to get bulky and fat – NOT if you do it right : things to consider. 6/  importance of protein again and why its so easy to feel fluffy (fuller stomach glycogen) 7/ different phases of training Don’t go adding more bc it didn’t feel like you worked out FEELING the workout doesnt mean effective all the time like if you do strength phases you can leave them not really feeling like you worked out LOL 8/ The value of having a coach in all phases – but the NOT dieting period is actually the most powerful 1. “ want to tone up = a lot of volume far away from failure 2. You need intensity 3. Stressing the cardio more than muscles 4. Junk volume – fatiguing 5. You need to PUSH yourself close to failure still with high rep which makes it hard to do 6. Too flexible with food intake – and still try to fit too much in 7. Like MENTALLY commit to the phase you are in – don’t take a diet mindset into a building phase and visa 8. we can think the answer isn’t muscle because we have a higher fat% 9. SCALE WEIGHT 10. Lifestyle is more important than all the rest but people just hyper focus on calories themselves 11. And youll realise you want to keep pushing even more from you 12. -- People feel like because they don’t have the body they want – weightloss is the only solution People don’t see past the immediate Or they only know struggle so they feel like it will always be hard Lifestyle outside of it Body composition changes at the same body weigh – worst long term measure Muscle IS metabllic Clients don’t understand how strong they actually are Alternate volume amounts Neuro hypertrophy “use muscles” doesn’t = muscle growth You are TRYING to get more muscle to get there Picking the RIGHT exercises for the reps you do as well --- People find it harrrd to detach from the volume because although their fatigued and smashing their way through They FEEL its working and yeah it can also look like its getting results Especially if you are pumped with blood etc People think that the volume increases as you get more advanced but as you can lift more weight – Food choices – tef – gut health – performance @transformxruby @jeffh91_ @jeremiahbair

PODCAST -  TWITTER - https://twitter.com/KaitAnnMichelle INSTAGRAM - @kaitannmichelle  @TRANSFORMXRUBY Psychologically we focus on the negative Challenge beliefs Face it head on Opportunity to get better Time restraint Fixed  growth Scared to vocalise what they are doing or want to do, intentions..  Scared to talk about the smallest wins because they feel they will fail  Of course you don’t have proof for if it will succeed or not Committing 100% means mentally too We feel like we are going to get fat To lose all our progress and muscle so we keep pushing pushing  Bottlenecking ourselves Injury Patience  But if that whole time you had external validation Husband People fixate more on the 5% than the 90-95% The thing that pisses me off the post are seeing weekly photos as well  Like massive changes should always happen week to week  People don’t care about that shit about unsustainability either

Karin has a Meaningful mornings mini course in her bio @karinnordinphd @transformxruby ___ To become a new version of me i have to make different decisions GROWTH MINDSET Embracing the HARD Facing resistance, its normal Main specific i think theres something wrong with my body evidence in the past Self belief PERCEIVED IDENTITY SELF BELIEFS Challenge You will never have evidence in the past for something you want to create (thats new) Intrinsic motivation Its hard to care about our aging self etc Its easy to be motivated by the now “I can never follow through with anything” “People who have a heap of things on their list Re-framing the way we think tangible things you can do to create these shifts and discipline vs. skill development. Learn to like it Right now we may not - Mind management YOU CANT JUST GET THESE TOOOLS you need to to Alot of people find this hard with a new way of eating And then continuing it on Same with waking up and showing up to the gym and keeping consistency Because yeah cool we can start a habit do it for a while and then fall off Cognitive awareness & flexibilityPOWER OF ACCOUNTABILITY how and why to embrace failure. how our mindset on behavior is often black and white, how to change the way we view this, and how behavior change actually works. procrastination / self-talk that stops the acting part Snakes and ladders RELATEDNESS I love how you said that so excited - people don't People don't understand what they need And tune into their feelings What they want to feel or run away from

@jebstuartjohnston @transformxruby Your motivation is externalized People think you always need to enjoy the process but you wont always – remember that you feel better after We need to bring it into a central local of control Skills based Connected and community Connected to their goals Lack of confidence can stop this Fear of committing to a certain path or coach to get you OUT of your patterns because you know the outcome and the shit you deal with now People make it all about their life They don’t know what they want and what it takes – People always think they need a goal to have a process or coach or direction or purpose. How do you help people work past the low self worth - mums making time for themselves without guilt - willpower, discipline, get back on track, failure - the power of a coach/mentor in the process because you cant fix a faulty pattern with the same level of consciousness and it takes someone to question those parts and form new pathways  - copiing mechanisms we develop through our lives that we become blind to\\n- the need for validation, proving ones self and trying to "control too much" that you don't have control so you keep recycling the patterns - fear of committing to a certain path or coach to get you out of the patterns -how to help avoid relapse but also know its part of the process and its how you handle it and PERCEIVE it that matters why it matters to get really clear on the direction you are heading so you stop living in your past stories and failures and how to reframe those (the downward arrow technique and any others you have)  So many of us struggle with change because we are stuck in the past. We can’t move past our childhood attachment to “comfort” foods. We can’t get past the body we had at 20. We keep holding on to the weights we lifted before life overtook the gym.   We are not the same ppl we were 5,10,20 years ago. Responsibilities build, movement drops and convenience wins. So we have a choice: either keep hanging on to those old narratives of who you were and why you can’t change or… get over it. At some point we must accept reality if we want to change it. And the only way to do that is to stop living in the past. Whether it’s an idealized image of who you were or the reason you are who you are today… you are right. The next step is to take your life back and write your own story.   Self sabotage What do you get out of it? Everything we do has a reason. If you’ve read my series on motivation you’d say everything we do has a motivation (shameless plug). And it’s one truth that I will defend absolutely. We might not understand that motivation or even realize it’s existence but it is there.   When we engage in some type of emotional eating we might feel regret after the fact but before and during we are gaining something from this behavior. It might be coping (emotional avoidance) or chasing the feeling that foods bring you (dopaminergic response). The same can be said for our behaviors around relationships or alcohol. We engage in behaviors for the reward we receive.

We need to start looking at the body as one solid unit. Stretching, foam rolling  Tight vs taut Tempo and how important it can be importance of the little things people miss in trying to always chase load learn how to brace and use your body stop being married to movement and exercises, regression is never true regression when done with intent - training with intent @cuttheshitgetfit Cut the shit Get fit podcast @transformxruby ________________________________ Base of where they are at Don’t want to put a barbell on their back Yes the program and methods work Gen pop They will adapt to a certain point I want to do _____ you will hit a plateau – People feel like it’s a set back when you need to regress things but usually its when load really b They feel like they are fitter than they are You can be really good at something Life happens and then then you figure out you cant Go back to the basics People want to train for entertainment Personal trainers didn’t see the results  Hip extension – can you even hip extend properly Foam rolling why – whats the reason? Ie… it disinhibits if anything so whats the purpose of the foam rolling Same with stretching To Passive and active Stretching =/= stability and mobility --- And then Also advanced trainers They just want to chase what they think they want They overthink form Sagittal (forward and backward), frontal (side-to-side), and transverse planes (rotational movement) are the three planes in which your body moves (rotational movement). Multi-planar training is a well-balanced programme that puts the body through its paces in all three planes of motion. Here's a basic breakdown of the many plane types:

Manage your expectations know how to dial your dimmer switch its not on or off  theres no "right way"

 

I can commit to too much for a short time but not a long time You want to make progress but you also have all these other things we will put in  We have never done anything  Realise the cycle that has always looked the same  Actually realise it  That should be painful enough that you don’t want to go down that route anymore Working on these skills will be hard at first Its uncomfortable because its new But its different than the drama of crashing and burning Be done enough with the diet cycle of failure that you need to be willing to embrace  @joshuahillis @transformxruby How I need to be,  What I need to do Flexibility to a way of being “look different in different situations”  NO "For others to like me" Situationally dependent  Our values are connected to other people Looking good was the way to look good  Is it possible to accept myself and change Work on myself and have goals “We don’t often feel like it “ Practice in making mistakes  How? Values list  Snacking and why behind it  What is it about the family  Its it about quantity of food or sharing food with them  You do need some self care  MONEY THING of all the same thing at once Instead, it’s time for you to do the important work of building eating skills, dealing with perfectionism, and clarifying your values around food. It’s a healthier approach, a more effective approach, and an approach that get you the weight loss results you want for a lifetime. --- different tracks – This is why structure and discipline is so important  Eating behavior change is hard. We often won't "feel like it."⁠ ⁠ Is it possible to accept myself and change Work on myself and have goals Driving – metaphor  TOTALLY BALANCED MEAL This is why structure and discipline is so important  LIVE YOUR LIFE BY DESIGN TRAINING WHEELS Emotions  Checking in with me is hard  I'm going to write that down  What do I feel in my body  Empty hollow feeling in your stomach  Shoulders tight or loose?  Breathing right now? Are there any feelings youre having that you can put some words around Where do you see they stem from when  How do you deal with the night eating Happiness for me is freedom for myself from being a people pleaser and getting back my sense of self worth and loving my family without conditions. I want to feel peace in my core and learn resilience from difficulties and stress    The better people are at differentiating how they feel – the better they are at coping with the things  You are really self aware – you know you are doing things to please other people You got perspective and it is really useful So now you can manage it – you are in control 

 One of the biggest reasons most people have trouble transforming their body is because every time they see the scale slightly go up then they go back to restricting food, doing more cardio, and going back to that fat loss mindset. This in and out of fat loss dieting is not putting you in a good position to build muscle and building muscle is ultimately what changes the shape of your body. You end up spinning your wheels and nothing ever changes. Now, this doesnt mean you should never fat loss diet. We have all online clients go through dedicated fat loss phases, but once the fat loss phase is done we move on and get out of that mindset and then focus on things like building. We will always come back at some point, but its imperative you take some time away from the fat loss dieting mindset if you want to transform your body. If you have found yourself doing fat loss diet after fat loss diet and either: 1.Not satisfied with your look/ the end results 2.Not being able to sustain your results 3.Had a very tough time throughout the fat loss process Then you need to NOT do another fat loss diet, and instead, take some time to build MUSCLE. More muscle is going to: ✅Make you look better and more toned. ✅Improve how your body handles carbohydrates and tasty foods. ✅Make you stronger. ✅Allow you to eat more food overall. ✅Make you less susceptible to injuries. ✅Make fat loss and weight maintenance easier. I know this can be a tough switch mentally, but it will totally be worth it long term. The things that make you the most uncomfortable are probably the things you need to do most. The definition of insanity is doing the same thing over and over and expecting different results. Build some muscle for a period of time, then come back and try that fat loss diet, and I will bet any amount of money that the process will be much easier than it ever was for you. You know doing a building phase is going to help you long term. But you just can't seem to stick with it or you are scared to do one because you have only ever dieted for fat loss. Or you are scared to see the scale go up a bit Or you think you are going to lose all your progress if you aren't actively losing body fat (this probably isn't best for long-term progress anyways). Whatever the reason, you aren't alone. I get asked alot about how to manage the mental side of a building phase. However, your best look is going to involve adding muscle to your frame and losing some body fat. If you are only worried about seeing the number on the scale go down you will be leaving results on the table. Why? At some point, if you want to have your best look you need to be ok with your scale weight staying the same or even slightly going up. https://jhhealth.net/2022/04/06/how-to-mentally-deal-with-a-building-phase/ @jefffh91_ @transformxruby