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

Stressed about your results? feeling stuck? working so hard for little result? Lost in the process? know all the right things to do but not doing them? stressed out? poor sleep? inflammed?

NO SUGAR COATING

--  how long -- Body composition -- small females Frictionless fatloss Unrealistic expections If i cant do it perfect i cant do it at all Ive always been that way Biggest loser ruined expectations and reality Weight goal =/= ideal body Body composition enhancement program ____________ Unrealistic exxpectations also of what they need to do Also the whole BB world and those who have less responsibilities spending more time in it 6.14 80% consistency and build muscle Not need to bulk But keep in mind this is keeping consistency 2 periods in a [Body composition enhancement] journey 1] training is the main driver of your physique enhancement 2] where your nutrition is. Deprogramming and teaching people What they eat not how much they eat Input & output Why do people need to make cheesecake out of chicken and rice A fitness lifestyle is a force multiplier in your life!

On today’s episode of Transformation Talks, we’re joined by Ruby Cherie, an integrative specialist who connects the mind and body, taking into account all aspects that make up your life-changing transformation to permanently change the trajectory of your life without unsustainable or restrictive diets and programs. Here’s what we got into in today’s talk: The importance of eliminating timelines (01:41) How to change your “default settings” (09:07) Falling in love with our processes (26:08) The truth about being “on track” (37:10) The true value of a coach or program (56:57) Ruby’s Fast 5 answers (67:09) Here’s where you can connect more deeply with Ruby: Instagram: https://www.instagram.com/transformxruby/ Facebook: https://www.facebook.com/Rubyreneecherie

@coachsamforget @transformxruby “and that was enough” end of day summary 90+% of people I work with are hard enough on themselves already. And it’s extremely unlikely they need me to point out that eggs and fruit are generally a healthier choice than donuts at breakfast. ⠀ Our time together is far better spent… Taking a deeper diver is far more valuable than being guilted or shamed or blindly following food rules. ⠀I’m not saying there’s no value in tough love and no-BS coaching. A LOT of people need reality checks about the gap between their effort and expectations. ⠀ But you’ll get much more out of your coaching experience if you reframe it as an opportunity to be supported while collaborating on lifelong skills and solutions. What is off track? How do you navigate the penetration of the surface How do you get them to be okay with getting more detailed and taking ownership because thats so important to gain control People don't want to think about Judgement - no self judgement DATA DATA DATA 1- Learning how to stop self-sabotaging ⠀ Which starts with NOT feeling guilty or ashamed after perfectly human moments. Adding fuel to this fire ultimately does you a disservice when your relationship with food is destroyed and you only eat well when a coach is breathing down your neck. ⠀ 2 Learning how to overcome specific obstacles ⠀ I won’t lie: you’ll probably make better decisions at brunch if you know I’m going to “call you out” for ordering pancakes and mimosas. But it’s much more valuable to learn WHY you struggle to make good choices when you’re out to eat. Maybe it’s underlying deprivation. Maybe it’s str Less is more The Sunk Cost Effect is the tendency to grow attached to a plan, project, or goal we’ve invested resources (like time, money, and energy) into — even if it’s not going well. But we often forget how much we’ve gained from the pursuit alone (experience, knowledge, etc.). Not to mention, there’s a MUCH bigger cost of not letting go: constant stress and a daily weight on our shoulders. Over time, these stories (about our supposed “priorities”) become part of our identities, which makes them hard to let go of. But by not being honest about our actions, and what they’re telling us about our actual priorities, we risk feeling bad about ourselves and our lack of follow-through. The more friction between you and a good decision, the less likely you are to make it. The less decisions between you and a poor decision, the more likely you are to make it. Most coaches and trainers run their clients into the ground in an effort to have them burn more calories—and this works well from a business perspective. Their clients think that’s what they need to do in order to lose weight… so they keep spending money on sessions and classes. But I’m challenging YOU to be the exception. I’m challenging you to be the rare individual who prioritizes getting stronger during your workouts (again: this requires real rest periods). This will transform your body more than any fast-paced “weight loss workout” ever will. Prioritize muscle gain The reason so many people gain weight as they age is NOT because they’re genetically screwed or because their metabolism is broken. It’s because they lose muscle and do nothing about it. Here’s how you can avoid this (at any age): remember ⠀ 1 The last two dozen times you responded to a subpar weekend like this. Did it go smoothly? Or were you cravings through the roof by the following weekend? ⠀ 2 The human element. Fat loss is far from a standalone math equation. What makes numerical sense doesn’t always make sense in the “real world”.

@coachsamforget @transformxruby “and that was enough” end of day summary 90+% of people I work with are hard enough on themselves already. And it’s extremely unlikely they need me to point out that eggs and fruit are generally a healthier choice than donuts at breakfast. ⠀ Our time together is far better spent… Taking a deeper diver is far more valuable than being guilted or shamed or blindly following food rules. ⠀I’m not saying there’s no value in tough love and no-BS coaching. A LOT of people need reality checks about the gap between their effort and expectations. ⠀ But you’ll get much more out of your coaching experience if you reframe it as an opportunity to be supported while collaborating on lifelong skills and solutions. What is off track? How do you navigate the penetration of the surface How do you get them to be okay with getting more detailed and taking ownership because thats so important to gain control People don't want to think about Judgement - no self judgement DATA DATA DATA 1- Learning how to stop self-sabotaging ⠀ Which starts with NOT feeling guilty or ashamed after perfectly human moments. Adding fuel to this fire ultimately does you a disservice when your relationship with food is destroyed and you only eat well when a coach is breathing down your neck. ⠀ 2 Learning how to overcome specific obstacles ⠀ I won’t lie: you’ll probably make better decisions at brunch if you know I’m going to “call you out” for ordering pancakes and mimosas. But it’s much more valuable to learn WHY you struggle to make good choices when you’re out to eat. Maybe it’s underlying deprivation. Maybe it’s str Less is more The Sunk Cost Effect is the tendency to grow attached to a plan, project, or goal we’ve invested resources (like time, money, and energy) into — even if it’s not going well. But we often forget how much we’ve gained from the pursuit alone (experience, knowledge, etc.). Not to mention, there’s a MUCH bigger cost of not letting go: constant stress and a daily weight on our shoulders. Over time, these stories (about our supposed “priorities”) become part of our identities, which makes them hard to let go of. But by not being honest about our actions, and what they’re telling us about our actual priorities, we risk feeling bad about ourselves and our lack of follow-through. The more friction between you and a good decision, the less likely you are to make it. The less decisions between you and a poor decision, the more likely you are to make it. Most coaches and trainers run their clients into the ground in an effort to have them burn more calories—and this works well from a business perspective. Their clients think that’s what they need to do in order to lose weight… so they keep spending money on sessions and classes. But I’m challenging YOU to be the exception. I’m challenging you to be the rare individual who prioritizes getting stronger during your workouts (again: this requires real rest periods). This will transform your body more than any fast-paced “weight loss workout” ever will. Prioritize muscle gain The reason so many people gain weight as they age is NOT because they’re genetically screwed or because their metabolism is broken. It’s because they lose muscle and do nothing about it. Here’s how you can avoid this (at any age): remember ⠀ 1 The last two dozen times you responded to a subpar weekend like this. Did it go smoothly? Or were you cravings through the roof by the following weekend? ⠀ 2 The human element. Fat loss is far from a standalone math equation. What makes numerical sense doesn’t always make sense in the “real world”.

Big disconnect in comms with demand and supply of info Dumb info Misinformation Financial incentives EDUCATION and COACHING are 2 diff things because text book isn’t always applicable and research is on a controlled environment with people that Its not all the complex shit Its you cant stick to your diet How to make it something you can stick to Unlearn as much as you have to learn Overeating from restriction They think more is better Protein Sleep Lift weights 3-4 days Eat your Getting the stuff to the people in the way they need to hear it Here are some solutions to the problem Basics matter in the gym and not everyone is ready for the barbell work either Realising that our choices also impacts generations down the road and how to shift the impatiens Xtreme approaches to more sustainable one Comp Prep and extremes or paid people are looked up to vs what most "normal" Ppl need I love how you say certification doesn't mean qualification Because Real Results aren't about nutrition and training it's a lot deeper than that especially with all the shit that is online and knowing what's right for you so maybe you could highlight the value of actually having a coach in this or support because there's a lot of shit out there but I also love your philosophy on investments how do you think people can relate this to getting their biggest successes So hyperfocused on getting to the end goal that you lose yourself in the process

ALOT of people get into the journey without knowing what it SHOULD look like or what to expect and are sold on the wrong thing Its not going to happen to me Just like it cant happen to me - process is there Chasing fat loss Harder harder harder Deep dark honest conversations ___ People run away from something and they find something they can control It comes out of hatred and then you start chasing outcomes and you lose yourself in that process of chasing outcomes that it feels like a chore. _____ The amount of time Can you hear her speak about what coaching is?? You need to dig deeper THIS is how we coach We dig deep We ask questions We pull you up on the lifestyle and mindset stuff This is the stuff i am so passionate about Its not sexy but how long have you been stuck? And you wonder why you cant stay consistent YOU ARE SILL mentally trying to diet regardless And doing all that shit - How much is it taking out of your life? WHY ARE YOU DOING THIS? What is your goal? Losing yourself in the process Yess the process is proven but YOU are unique in that process so this is why you shouldnt keep trying to find more answers Coaches arent just for weightloss "get there quick" mentality Outcome over process Self limiting beliefs are exactly why you aren’t moving in the direction you want to go Staying in your comfort zone People saying they want ___ results but don't actually prioritize doing the thing _____ Take the right approach and also align expectations to reality - add purpose to it And you can be more flexible YOU HAVE Extreme ownership over the outcome Remove distractions When you break your limiting Amplify your life @kaitannmichelle

But why isn't it always about eat less move more and how can that go wrong especially with the message that most people put out when they say you're just not tracking properly because you need to do more and eat less When people arent ready for fatloss to start Force v facilitate Calorie deficit on paper --- Calorie deficit not nutrient deficit Something I say alot is that your body needs to feel safe to actually lose fat with ease and even build muscle because it works both ways Where does tracking heart rate come into this & why people should care about tracking blood pressure too (i don't force it because just getting people doing the bare basics is hard enough but you can put out a compelling argument ….. Things outside of the gym All my happiness i Dinner = flexibility Routine routine routine Food between you and luke and clients Self awareness and calories and tracking Wind down routine Habit Weight loss is the easy part maintenance isn’t problem Blood markers are a signal but they aren’t the thing that’s Podcasts to refer to: 193 ALLAN | 187 ANDREW |  179 ALI You want these things but your goal posts shift and you don’t focus on the whole point you started. You lose yourself in the process If you don’t change your mindset or beliefs around something and your perception of yourself – you will never get wher eyouw ant to be even with the right habits and environment @musclenerds_health @transformxruby “What you allow continues” ⁣ ⁣“You don’t get what you deserve and desire, you get what you tolerate and accept” ⁣ ⁣“You teach people how you’ll be treated” ⁣ ⁣“Putting other people first teaches them that you come second” ⁣

Feeling bad about what we arent doing Vs what we accomplished --- --- there is soooo much that you can do, so much out there to accomplish but only so much you can realistically do. What is realistic with body, with strength What is realistic for you ? Time limits, your history? Your willingness and ability to People arent willing to be vulnerable Intuitive eating is not to alter your physique And this goes back to consistency The value in coaching for the right tools in the tool box If your diet is good - if its good then you wouldnt be where you are now See what their habits are and what they are eating now and make the recommendations & swap things Making swaps More and more swaps Communication and words are powerful - when they’re used.⁣ ⁣ 𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗮 𝗰𝗹𝗶𝗲𝗻𝘁 - you have to communicate to your coach, otherwise they can’t help you relative to what you’ve got going on. “𝘏𝘦𝘺, 𝘐’𝘮 𝘳𝘦𝘢𝘭𝘭𝘺 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘵𝘰 𝘨𝘦𝘵 𝘢𝘭𝘭 𝟻 𝘴𝘦𝘴𝘴𝘪𝘰𝘯𝘴 𝘪𝘯, 𝘤𝘢𝘯 𝘸𝘦 𝘥𝘳𝘰𝘱 𝘪𝘵 𝘵𝘰 3?”⁣ The very thing you fear can be broken down into smaller tasks, can be brought down to YOUR LEVEL if you speak up with where your struggle is, what YOU feel is holding you back and why, and what you are willing and able to do It’s about reducing your expectations Reducing the pressure you are putting on yourself and ZOOMING THE FUCK OUT so you can actually enjoy the process and sustain the journey for the trip. --- Calorie deficit not nutrient deficit Something I say alot is that your body needs to feel safe to actually lose fat with ease and even build muscle because it works both ways Where does tracking heart rate come into this & why people should care about tracking blood pressure too (i don't force it because just getting people doing the bare basics is hard enough but you can put out a compelling argument ….. Stress and its role in fatloss stress and how it's alters the way your body responds to nutrition and training – and when people are truly eating 1000-1200 or less and not losing anything and on the other side say theyre eating that but they aren’t aware of what they are REALLY eating because eating little most days with random binges = bad physiology response there (aka what is that) “May as well do something” than nothing only works to a certain point We start with good intentions and then we lose the picture. The puzzle piece for the picture What happens when youre eating like 1200 then 1000 then 800 Don’t look through everything for the one goal Zoom the fuck out “strong” “all good” People arent willing to be vulnerable You need to be mentally ready for diet The 5 whys and my concept ___POLL ___ The 5 whys and my concept Why do you feel like you have to be everyone all the time Bodyfat% is stpid When its not about the food @musclenerds_health @transformxruby