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

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

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

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

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

Just some basics you already know but may not be prioritizing

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

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!

@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.

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

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