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

Beware the IG influencer impact Things that don’t get you into shape long term Carbs something to fear??? n Flexible dieting paradox (environmental impacts) n As soon as I want an outcome, the inputs need to change and become more compartmentalised n Do the basics before you make it complex n Be careful of who you follow – is that information for you Straight to result without the systems doesn’t get the results for good term. You only know the way to answer a particular question but cant apply Is the lifting makes you bulky myth dying? Cardio is just about getting smaller but you need to send signals of building muscle Identity Stories you want to believe Design your lifestyle so that its something you love showing up to This is why you should focus on the process, When you don’t know why you are doing something and how much it benefits you and how it create the person, the life, the body you want, its so much easier to justify the alternative Its easier to justify your excuses if you are in a world of clutter and you aren’t clear on your systems. But also know what you have to do to get the body you want. Be realistic about what it takes Its like when you smash your elbow on the way to the gym – you can use that as an excuse not to go if you hate what you are going into But if you know the benefit of it to creating your ideal self, its only a bump and youre good to go still You can reinforce your beneficial thing with how you speak to yourself and reward yourself and CELEBRATE the small wins and what you did too which people don’t do enough they complain more IF can have you burning less / fasting cardio ~~~~~~~~~ This is why systems are so important !! People have the wrong idea of what it takes to train and build a body – they think they have to smash themselves and sweat and grind and get their HR up. I don’t feel like I'm doing enough I don’t feel like I'm smashing myself enough People don’t thinkthey are doing enough They don’t feel like theyre getting enough out of their investment – its like a scarcity mentality like I'm not getting what I'm paying for So they apply this mentality to everything Even when they go to a new buffet its like well I paid for it I need to get the most out of it ___ its not all or nothing, its building the systems to void the burnout Work back into small stages and then get cozy in the process and make that your habitat because it really is where you are going to live. find Tom @tomblackman_nutrition @transformxruby

We cant predict outcomes but we can ensure that doing the little things pay off How having a goal weight holds you back How focusing on a weight can set you back How calories in calories out shouldnt be looked at at one solo concept because there are alot of things that impact that How not getting your mindset right first can set you up for failure Importance of protein, rest days and health phases I do all the right things why is my body not doing what it used to - How not wanting to “stop” dieting is holdiing you back “Fall off track” “Fitness journey” Puberty Lost the weight - felt more confident I want to look like these guys - Tides are starting to turn ___ Instagram is the new magazines now But we still hold onto the identity of a dieter and we have developed such a toxic relationship with scales Foundation of muscle to begin with GUT HEALTH You need to let go of limiting beliefs - be willing to ask for help - trust the process and let go of the reigns Go all in not all or nothing. Go all in and let go of all the chains of limiting beliefs What is life going to look like Fear of unknown People find it so hard to imagine the unknown Fear of changing relationships - Maintenance & restraint find marci here : @Marcinevin And ruby here: @transformxruby

LIFE of abundance 1. Why fat loss/weight loss maintenance is so rare 2. Why we’re primed for fat gain after a diet 3. Why women need to be aware of the post diet body fat overshooting effect 4. What is a reverse diet? 5. How to know if you’re a candidate for a reverse diet 6. Factors to consider when beginning a reverse diet 7. Benefits females can get from reverse dieting 8. Quick tips for succeeding in a reverse diet - so what it is we need to consider in our fat loss phase as women, and how exactly does our physiology make it so much harder the more we push and how long we push for...that make us more vulnerable to gain fat after a diet. Because females are built to be more of the survivor, our drive for weight regain is higher than that of males… so why do we need to be so much more aware of how we come out of a dieting phase and how is it you address this for a better chance of success both physically and mentally? QUALITY OF FOOD IS SO IMPORTANT Realistic expecations Always trade off if you want to get really lean - theres the super importance of actually putting in a longer time in building muscle otherwise like we mentioned that youll be smaller but looking worse so PHASES for LONG ENOUGH - know your long term and what it takes to get there We can basically assume that our hormones are going to be all skewed Lifestyle would have been implicated And we can assume that theres mental fatigue as well Women are also more likely to be comfort eaters, when we lose weight we have a strong drive to eat more due to the loss of fat tissue which heightens our senses for such. @transformxruby @brandondacruz_

spent thousands,  health only got worse seeked naturopaths and specialists everything it took her breaking point to finally come back to me after her initial enquiry and with some ruby magic and her 100% trust and doing the things she had to do, her determination, the results are IMMENSE and it hasn't even started!!  ___ You have to fail a few times You have to struggle many times Kept injuring herself Talk about stress and nutrition impacting Trainers don’t look at this Gut health impacts all areas of life Trainers vs coaches and why I hated PT WEAR THE SHORTS Stress – impacting things Coaching is so much more TRAINING and hormones Restriction without restriction HOW YOU FEEL BEING VULNERABLE “is it done” the physical cant move without the mindset improving with it. RESILIENCE Passion when you are struggling it ccan impact your passion and when you don’t have time or energy for that, then what is life? You just have less emptying funnels from your stress bucket @rubycherie.coachingspecialist

1. Why women aren’t just small men? 2. Differences in female physiology which we need to consider when coaching them 3. What females need to do prior to starting a fat loss diet 4. Primer phase- this is a different concept that I’ve actually never covered in depth on a podcast but I do a diet before the diet with many of my clients and almost all of my female dieters who have a history of chronic dieting 5. What is a primer phase 6. Why I use primer phases with my female clients and why I don’t just jump into fat loss phases with them 7. The purpose behind a primer phase aka what females need to do prior to trying to lose fat 8. Physiological considerations before starting a fat loss phase 9. Psychological considerations before starting a fat loss phase- this will touch on some of the stress side of things although if you just listened to my two part stress series you know that’s a 3 hour deep dive in and of itself lol HIGH ENERGY FLUX STATE – WHY SO IMPORTANT womens get an issue with dieting that men don’t - Gain fat easier - Harder to lose fat Estrogen & progesterone dominant vs testosterone dominant -Chronic dieting means cortisol lowering progesterone means estrogen dominant but doesn’t mean its high but then over time that can also start to have a negative loop and then estrogen falls We fight back harder and faster Chronic dieting state impacts your body BIG TIME Hormonal dysfunction Healthy body is responsive!!! Relationship with food is so important. The diet before the diet – psychology & physiology Binge restrict cycle - Yoyo - Gain back the weight after the diet Body fat over shooting Females – long history of chronic dieting, never got as lean as they wanted, or they did but couldn’t sustain it – – is what you are doing working?? You cant sustain anything if your mindset around the scales, relationship with food and your progress WHYYY its so important to take this long approach, the faster way to lose weight is the right way which looks longer on paper because it has less relapse Stop using coaches just for weightloss Nutrient deficiencies! – you can be in a surpus but nutrient deficit - Nourishes gut health & digestion + metabolism in its own - thyroid This will never happen if you keep hopping from diet to diet and quick fix to quick fix Find Brandon here: @brandondacruz_ And ruby here: @transformxruby

Trade offs - striving for an image ---> downstream impacts with fitness ___ Takes a little effort to step ahead of the league We care too much about others think - where else does this perfectionist mentality come from I get to live my life of how i want to - theres that trade off The investing you make = the effort you make 12 week - what you focus on is what is going to improve. Whats the importance of having parameters when you set goals Its easy to get fit again after losing fitness, but you need to build that base level of fitness first - Stop comparing yourself - You cant go 110% 100% of the time or your burn out your engine - You don't need to go from 0 to 100 its the next best thing But then theres the swinging all the other way and going too flexy 1. the importance of having a coach 2. the importance of having a good coach 3. entertainment vs results 4. shiny shit vs results 5 . all things like literally we can go on for aaages about things we see wrong in the industry and the IG world and why people get it wrong, and then trainers get it wrong bc they want $$ which then makes people get it wrong more 6. how before and after phtoos can fk people up and then in all of all the shit stuff we relate it back to WHAT we should do instead and what good coaches do etc and that it is more than numbers this is for the typical person who wants to have REAL knowledge about everything related to them, plus those that know what to do but not what to do FOR THEM or how to take it furhter or think they know what to do but really need a coach to enhance the results and pave a path many would be yoyo dieters or trying dumb shit in the past scared to trust a new journey too _________ Jonathan Goodman is bringing the fitness industry together. Since 2011 he's published 11 books, welcomed over 20M visitors to his website, and sold over 250,000 educational items to health and fitness enthusiasts. Originally from Toronto, Coach Goodman has enjoyed over 1,300 days exploring the world with his young family. Please follow him on Instagram at @itscoachgoodman Links: https://www.theptdc.com https://urlgeni.us/instagram/CoachGoodman

Questions???

Same kg we are gaining and losing Same kg we are chasing over and over again They think they want something but don’t know what it takes to get there, once they know – they don’t But the thing is you didn’t just start doing this I don’t look like what I do now because of what I'm doing now Its what I did leading up to this ____________________ “ I gained 3 kg at most” Get your body safe first Weight just come off PATIENCE IMPORTANCE OF LIFTING AND MUSCLE IN THIS “I WANT FAT LOSS” without basic consistency and training – and how weight training SMART But youll only come back if you keep seeking the fast situation – feel shit, look shitter Its tough for me to accept stuff when ive been doing this for years Trust the coach and not just give a little bit You cant learn this stuff if you don’t ASK for that help You need to have confidence to speak up Yes cardio yes not enough protein yes skinny fat little ali KNOW WHAT IT TAKES TO GET YOUR DREAM BODY, & DO THOSE THINGS.  It’s not what you think When you idolize people – think about what THEY would do “I'm doing this to be a bad ass  and get stronger” Iv never trained for “tone” I trained to get stronger and bad ass NEWBIES SEE THE QUICKEST RESULTS Don’t let perfect be the enemy of good Where are you starting from and the process to get there Follow -  @thealigilbert

Minimizing Quality > quantity Overhwhelm on info Health sounds woo woo And normal women hating their bodys and lives right now just want results now So they don’t care about the stuff that really matters MANAGING STRESS The breakthrough moment when you realise that this is the right way to go but theres a lag effect The fighting you for ages until they finally let it go and listen Stress – chronic stress effects of that (Sharon) Strtength training is so important Don’t put themselves first You create the situation you want to create – mindset switch What do you prioritize The dream body is nice, but do you want to leave life behind too FEELING LIKE you AGAIN Reclaim your power - YOU DON’T KNOW HOW GOOOD YOU CAN FEEL UNTIL YOU ACUTALLY EXPERIENCE IT Align what you want with what you do Match you thinking to your actions Your perception is your reality, The reason fitness and fatloss are unsustainable is because people are doing unsustainable shit (reclaim your power) @jordaneastman_ @rubycherie.coachingspecialist

Stop the viscious cycle and TRUST YOUR PROCESS - think YEARS not weeks. W/ Kathy too little nutrition puts your body into conservation mode burning fewer calories. If the body doesn’t get the nutrients it needs it won’t feel like expending any energy at all. People often go on low-calorie diets and then do intense exercise like CrossFit or long-distance running six to seven days per week and then they wonder why their weight isn’t changing or their weight actually goes up. A short-term, moderate caloric deficit (300-500) can lead to sustainable weight loss, much larger deficits (500 and up) affect your thyroid and sex hormones and raises cortisol. Chronically elevated cortisol leads to both leptin and insulin resistance, keeping body weight up by stalling fat loss and holding on to the fat instead. You’ll start to see even more side effects of nutrient deficiencies from calorie reduction like: Hair Loss Constant Hunger Low Energy Levels Sleep Issues Irritability Feeling Cold All the Time Constipation Loss of menstrual cycle Dry skin and brittle nails Low libido My goal for my online clients is for them to eat the most calories possible and still lose weight, without restricting. When someone has been chronically under-eating it’s amazing to see health improve simply by increasing calories. Eating too little is just as unhealthy as eating too much.