

100% Real With Ruby; nutrition, strength, fat loss, muscle, macros - without the fluff
Ruby Cherie | Evidence based transformation coach + nutrition expert
no BS nutrition, metabolism, fat loss, muscle + mindset for women who train hard but still feel stuck
or ready to take things to the next level
you’ve done the diets + macros, but your body doesn’t match the effort
i’m ruby cherie (@transformxruby), helping you build muscle, eat carbs without fear + train with intent so you stop second-guessing and finally feel strong, confident, in control (for good)
whether you’re 30, 40 or beyond—here you'll learn, unlearn and get results that actually last
no fluff. no fads. just real talk that gets real results
xo. your new podcast bestie
or ready to take things to the next level
you’ve done the diets + macros, but your body doesn’t match the effort
i’m ruby cherie (@transformxruby), helping you build muscle, eat carbs without fear + train with intent so you stop second-guessing and finally feel strong, confident, in control (for good)
whether you’re 30, 40 or beyond—here you'll learn, unlearn and get results that actually last
no fluff. no fads. just real talk that gets real results
xo. your new podcast bestie
Episodes
Mentioned books

Mar 11, 2022 • 1h 9min
#196 - What you do OUTSIDE of the gym CAN BOOST or HINDER results. The POWER of MUSCLE & walking/Dean Guedo
people actually need to focus more on building muscle and less on losing weight - because the scale is pretty poor and showing long term health improvements
Training the RIGHT way and not just ot get weight from point A to point B is SO SO important and also why focusing on building muscle is actually so important before we go into more of the lifestyle habits that really make the BIGGEST difference to living a leaner & healthier lifestyle that IS maintainable.
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& body composition changes which is ideally what they are really after - as well as the confidence, life, energy, and all round feeling badass that comes with it
Step one for any fat loss phase is to mentally and physically be in the right place to do it - step 2 is to actually do it and do it the right way that wont have you gain it all back.
Some people CAN go aggressive if step one is taken care of… but the thing is… the biggest problem with low calorie diets is that nobody can really stick to it… definitely not for long enough and many people develop the worst relationship with food along the way. the cost of it like hunger, cravings, less life, less social life, poor sleep more hunger, more sacrifices…
Yet its like they only care about results yesterday despite all that.
And thats why i really wanted to talk about the muscle side first because you can get smaller and smaller and run your engine yes - but building the engine to build that dream physique is paramount
However to maintain this and live a higher quality life - its important to realise that actually exercising and doing more demands your body to create more energy - and that actually allows you to have more energy.
_________
Eating less to do the same thing
OR move more and allow for more food to boost your energy and work a positive loop ??
Fail more often if you just go after less food more cardio more exercise
Environment is the thing it is all about --
Environmental problem
3500cals = 1lb isn't as simple as that - we are DYNAMIC
Get stronger – more muscle
Work out what your bottle neck is –
QUOTE OF THE DAY
They don't make the 5 foot 1 version of fast food restaurant menus!
Its just a meal out - it can be 1200 calories and take up 75 % allowance.
DEAN @walk.more.king
RUBY @transformxruby

Mar 4, 2022 • 1h 3min
#195: Stop digging a bigger grave with a bigger price to pay b'cos of your dieting approach/ Marci Nevin
How much stuff are you missing out on by focusing on the outcome
NO reverse diet is the same thing
“reverse diet” is semantics playing with “maintenance”
The game changes for some people who have yoyo dieted, especially as a woman, especially if you aren’t 25-30 years old anymore
You can crash diet once in your life and things will never be the same again
Stop digging a bigger grave with a bigger price to pay with your dieting approach.
We do the best we can with what we know in the moment so we have to forgive ourselves to be able to breakfree
tides are turning
Don’t compare yourself to someone whos been able to do it for longer than you
Who has been through the waves.
Everyone looks for the out claus from the get go
Its not looking for cheat meals anymore
But it’s a mental out
Track = awareness
---- I can
Passion
Hobby
Social connection
Relationships
Theres so much I need to do
All these expectations
Mums putting pressure on themselves to be everything for everyone

Feb 27, 2022 • 7min
#194 - Stop the all or nothing. FAIL & FAIL FAST
If you cant do a full workout, just do 30 minutes. If you are put into a situation where you can't track your macros or you are eating out, just give it your best guess and add "tax" aka add a bit extra for buffer room If you are going on holidays etc - weekends away - track habits, keep non negotiables, get your steps, fall back to the BIG ROCKS of the 20% that makes 80% of the difference and realise you are supposed to be living life in the mix too... but there's a difference between living life every weekend and living life on special occasions - one can still get you results, the other is what is keeping you stuck

Feb 25, 2022 • 1h 9min
#193 - Are your goals an on or off switch?| What they DON'T tell you |Habits, failure, trigger foods| Intuitive eating? Motivation? w/ Allan Bacon. pt 1
You do and then its done mindset
But if you want to improve yourself, you need to keep the switch on
You need to make changes that become part of you
Success is a series of pushes!!!! And it comes with moments of floating and struggles - this is why those with a support network are seen to succeed the most
What do you feel is the biggest barrier to making these changes?
It’s a core change and you need to foster a way of doing it that keeps it sustainable
But people want to just go to extremes and lose the weigh fast when there are still habits that are apparent that are sabbateurs to progress
you cant just eat a donut. Know when you cant do that
Life is unpredictable
The extremes - the focusing so much on losing weight quickly mindset - it makes us think theres only one way of doing things and if its not good enough, the switch goes off
Motivation – take action to make it easier to then keep the ball rolling vs making it so hard that once the flame runs out, theres no fuel left for the fire.
How will this benefit your life
Why focusing on building strength, eating enough and building muscle can get you results a whole lot faster than always trying to lose weight
80 20 doesnt mean eat like an ass hole 20% of the time. It means you can be felxibile with foods you like throughout a week
Motivation is great when you have it.
But it isn’t what will get you through the hard times.
Committing to your goals is essential. During those times motivation is low, and this will happen many times, commitment is the difference between staying the course and falling off.
Why are you doing this? What do you hope to accomplish? How does this improve your life? Ask yourself these questions to really understand what it means to you.
When life gets so crazy you fall back to those systems and habits
Its an up and down thing
IF_________ then ____________
Awareness and ownership
PROCRASTINATION --------be realistic as well about your %
INTUITIVE EATING –
Empowerment not restriction
This is the fastest way – not the end goal – the true transformation
@allanbaconfitness
@transformxruby
The Doc has a funny AF info and meme group down below.
www.facebook.com/groups/mauiathletics

Feb 18, 2022 • 1h 9min
#192 - the ULTIMATE guide - FEMALE TRANSFORMATIONS made simple; dieting, training, muscle, menstrual cycle, hormones/ Aaron Scafi
reference: https://www.instagram.com/p/CaRa4_tF7hH/
Female body composition – we aren’t small men
Should we train differently?
Why hypertrophy is so important
Aaron trains a lot of strength athletes –
They train heavy
They are moving big big weights
--
You cant look like anyone else.
Stop looking at biomarkers in isolation
How can mentally dieting even with binge restrict cycles lead to the same maladaptations that have people
Lag-effect
9:22
Be willing to be hungry
Trusting the process
Energy taxing to put on muscle
More muscular version
Muscle has weight! It needs feeding and recovery
Diet fatigue isn’t just physical its mental
Should we approach nutrition differently? Because we are a lot more sensitive to changes during fat loss
Important of liver and gut health & how you don’t need pills and potions but its in your nutrition & lifestyle habits , until those are in check – save your money
TRAINING FOR THIS – least mode
Hormones – PMS – PCOS
Training shouldn’t be different – I say this so often – if you have cramps, don’t train, otherwise you don’t need to treat yourself like a princess because you do hard shit all the time in your life – women are fucking amazing.
Magnesium
Protein
Omega 3
Lots of veggies
HBC & coming off it
Pain around menstrual cycle – very psychological
____
@elitestrengthcoach
@transformxruby

Feb 14, 2022 • 13min
#191: mini episode on how to make it easier to adhere to your nutrition and plan.
Just some basics you already know but may not be prioritizing

Feb 11, 2022 • 52min
#190 - Constant dieting attempts having you look the same or WORSE every time? the 1 thing to finally see amazing results / Won Dolegowski
Guilt and punishment cardio
Progressive overload and proper macros
Gut and hormonal issues
Maintenance - living - theres more to life - rest and sleep is actually more important
You got to eat to grow
After going into a diet right after another, she realised her body hadnt changed at all
You need to eat enough for enough time
And train for it
And stop changing your sessions and have a plan
The longer you spend time dieting
Its going to take time
Dieting is a stress
Why is biofeedback so important and more so important than the scale
We lose touch with it because we are so used to letting numbers dictate what we do
At a low already
RED FLAGS for not being ready to diet & setting up for failure
- Looking at time lines
Pressure and expectations we put on ourselves is what we realistically look to
Starting to do the things and make the change and then
Manage your expectations and make time and patience your best friends
The quick fixes are the longer way
@wondwellness

Feb 7, 2022 • 1h 30min
#189 - BREAK FREE FROM YOUR MENTAL PRISON WALLS - podcast feature on Mark Zarate's podcast
Ruby Cherie Returns To The Podcast And Per Usual She Brings Her Insight Into How To Live A Healthier, Happier, and All Around Awesomer Life Without Giving Up All The Joys In Life While Still Holding Yourself Accountable To Improving Your Life. Ruby Works With People of All Walks of Life and Has Experienced All The Ups and Downs of The Fitness Industry Which Help Her Cut Through The B.S. This Episode Ranges From Scaling Your Workouts To Your Life, Getting Over The Obsessions, Why Australian Candy Is Better, Caring About People, and Even A Peek Into Whatever Fairy Bread Is, and Much More! … Stick Around For The Fun, You Are Going To Love It!a
Topics Include…
✔️ No More Chasing Fitness and Avoiding The Joys In Life
✔️ The Value In Taking Days Off of The Gym
✔️ You're Entitled To Your Lunch Break... Take It
✔️ It's Not Earning Your Food, It's Fueling For Vitality
✔️ Having A Deep Why Can Take The Stresses Out of Decision Making
✔️ Breaking The Cycle of 'Getting Back On Track'
✔️ You Can't Do The 80/20 Rule 80% of The Time
✔️ Prepping Your Protein Takes Care of A Lot of Issues
✔️ Knowing Your Personality Sets The Groundwork For Success
✔️ Why Australian Candy Is Supreme
✔️ Having Staple Foods That Are Your 'Go To'… Like Tuna Bake
✔️ Live In Disciplined Abundance and Not Deprivation
✔️ The Emotions We Feel Are Not The Real Story
✔️ Caring About People Without Worry of Burden
✔️ Drinking More Water and Blood Health Considerations
✔️ Hard Work and Working Hard
✔️ The Questions That You Ask Are What Matters
✔️ Curly Wurly, The Titanic, Stevie Wonder, Milo & Much More!

Feb 4, 2022 • 1h 16min
#188 - Knowing deep down it’s time for change, but still repeating the same painful, exhausting cycle/ Dillon Phaneuf
@dillonphaneuf
@transformxruby
__
Many people know deep down it’s time for a change, yet you repeat the same habits is such a painful and exhausting cycle. But women fall into this more often then anything
CONFIDENCE AND WHY THIS IS SO IMPORTANT -----
You lose confidence when you try to take 5 not 4 steps.
Males can accidently get jacked
Women are more susceptible - hormones etc
Not really progressable metrics (scale):
1 - isnt linear and 2 - its progress to a point and then what do you do next - and if you only want it to go down - theres so many things that go sacrificed because the scale is so volatile to things that arent fat mass
And if you arent really over weight - the ups and downs happen alot more.
Don't sacrifice the future for the instant gratification
Overtraining is relative - because over training itself isnt a thing
Under recovery is
training results and adaptation depends on lifestyle and most women are high achievers in other areas, and if not that - the internal state isnt stable.
WHY You need to start seeing nutrition and exercise as your #1 thing
This is why you need to find joy outside of the food and the training which is where the self work comes in and it makes it easier to do the things you need to do and only enhance your results.
They cant be optional if you want a high quality life -
You cant optimize your physique and losing fat and building lean muscle if you are ignoring health markers because they impact the whole process
The health markers matter because they are a stress on your body and if they arent in a good place you wont build muscle or burn fat well - and you wont be able to have a healthy metabolism where you CAN eat more food and you CAN tolerate more carbs without negative side effects -
___________
People are trying to chase these end results these points in time - time line - they think it will help them so much more but the thing is that the process is the thing that creates what we want because we can never be happy at any destination if we werent happy in the journey there - its like a road trip with the family
- you fight the whole way - hate the whole trip. You get there and youre a miserable bitch - if you continue
rewarding the next step - the process -
“Holy shit i can actually do that” developing self confidence in yourself is #1 because most women don't believe they can because of all their past failures..
STOP JUSTIFYING the same stories taht arent serving you. [[ get in the ring ]]
-- peaks and valleys
_________________
Youre following a map
Everyone has a different location, starting point, obstacles, and you cant see ahead all the time - there are obvious road blocks and land marks and things you know will pop up but theres alot more that may come up that maps don't take into consideration bc society and environment and politics has evolved bs the old biology of the map
North is north - you know where north is but the destination still may not be clear because you started the journey with a poor prejourney and expectations and knowledge and experience but the more you travel the more you realise what the read focus is which isnt a bummer goal or a what but how you want to feel, show up and how you want your life, mind, body, social life and emotional stability to do.

Jan 28, 2022 • 52min
#187 - Take ownership of your life & priorities or CHANGE doesn't happen & you’ll fail to see results nor progress in any area of life/ Andrew Coates
People thinking advice is universal in general - because a tool may be great for someone but not others
Nothing is one size fits all but its a common theme
where people just want the pretty stuff and its become so focused on weight loss that the pivotal part of actually getting the confidence, health, fitness and looking AMAZING with our dream bodys….
It actually comes from building the base which is muscle –
Going through the process is where all the other benefits come and leak into confidence in life and being stronger
why strength training is so important and why muscle is in itself the cheat code for a better life and the body most people want vs it coming from dieting down to their smallest selff
body fat % - health outcomes
Diet aggressively = metabolic active tissue down
More cycles of this ---> regain the bf% you will weigh the SAME but have more fat less muscle look worse
STRENGTH training helps with losing BF
Increase RMR and metabolism through strength training and recovery from it
Strength training DOES burn calories
Blood pressure, blood sugar - makes it easier to lose fat and you’ll have more energy to do things with the family and keep up with the kids and have better relationships
People also think it should be HARD and PAINFUL and how hard it is made to look
They don't realise that you need to stop comparing to others on their journey and be patient with the process and start somewhere
Cardio only burns calories DURING but strength continues it
Proper strength training and how to get these benefits = actually building this lean muscle which means showing up a certain way and training a certain way
And this shit takes time
How its all about patience and showing up - and how identity is such a fundamental role in it
- WHY DOING THE INNER WORK IS SO IMPORTANT and the importance of self development!
“what “ does life look like -
Its not our fault but we have to take responsibility and stop looking to what was -lets say shit - and take ownership of your future and who you want to become and what you need to do for it, what beliefs do you need to start having.
Habits vs environment so identity and environment needs to come first
STOP COMPARING
People get themselves into spot light due to a myriad of things but because theyre so big we take their work as gospel
how people can build boundaries around health and fitness goals
TRADE OFFS
You have to believe you can do it first - let go of limiting beliefs - be willing to challenge them and shift
Have boundaries and stop caring about what other people think
PEOPLE IN THE ENVIRONMENT
Pushback from people - your effort can make people uncomfortable - make people aware of what they arent willing to do
Self sabotage and now other people sabotaging you
Take ownership
• Identity
• Craft enviro
• Decisions
• Media you consume
• People around you
• Attitude to things that can drain you and make you mad
Will power to make decisions will then be easier
Go find Andrew at @andrewcoatesfitness
Ruby @transformxruby