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

trust YOUR journey YOUR process YOURself stop looking backwards

When I put my mind to something I can achieve it - Body concious from a young age (weight attached) - Number driven Running a marathon Running away from the issue Compliments & attention on the body External validation (aaron and kim Creedon) - Value of coaching to smooth the process and lay it out for you so you can focus on other things and empowering yourself., - Feeling of getting strong – the what you CAN become what you are capable. Progress fast at first Need an end date on the fat loss phase Maintenance – This is a long game What else is going on in your life – this isn’t your whole life We are human Uncomfortable Its hard Anticipate its going to be hard Be okay with fucking up and realise the world isn’t going to come to an ends Resisting this = this is the time Get ready for discomfort You grow through what you go through Accept it to release it Values Past the superficial Look and feel like – life I think ill feel x if I achieve why Is our daily actions aligning with the things I value - Restricting - Negative self talk - Environment in your own mind - values When you are on your death bed – people don’t feel comfy even sitting in that sometimes because they wont zoom out - Didn’t want to track the food – she spoke up – Restaurants was confronting – one chance to have everything Resilience is one of the progress markers that is the most important – its not the slip up or event but it’s the next thing that happens. How did you respond? Leaning into self trust Swayed by noise online Not worried about what others are doing Education Empowerment comes from full responsibility _____________________________ @transformxruby @aimeelouisecoaching

HORMONES: affect mood, libido and life in general. Also how not to turn into a complete and utter nutter & ogre How it isnt becasue of your hormones and its still so simple in nature “- its that you are doing dumb f**king shit “ Its not the hormones, its your approach & your lifesytle. The biggest mistakes women make when trying to lose fat are cutting calories too low for too long, doing too much cardio, and eating too little protein and fat. How this impacts hormones How cycle effects mood, strength levels etc and how hormones impact our body and diet, fatloss etc How does sleep play into this? Carbs for cortisol & stress Impact of low carbs About PNS and SNS and how that can impact how you use and burn fat - Hormones Your appetite is suppressed on lack of sleep because of increased cortisol – People would say yay no sleep no appetite, i can eat less Caffeine Clear up estrogen dominance myths ---- I’d love to know as someone who has pcos and other hormone issues that they won’t help me until I want a baby to have endo surgery and pop cysts If any clients have managed to fall pregnant and what not after being told they can’t etc or will need medical help/ivf/clomid etc to assist Also would love to hear your option on doctors telling overweight women for their bmi that they should get weight loss surgery as there is no other option other ways to beat insulin sensitivity + why its so important Pcos!!! You don't need to cut carbs out for pcos and Menopause ????? You cant control your hormones but you can influence the and facilitate them Metabolic set point lower You increase your body fat set point if you do dumb shit Environment – mental state How about menopause & mood swings – or is that a state of mindset & approach and what you are focusing on Health – mindset – lifestyle can help the menopause mood swings. DOPAMINE - Food energy performance/? body needs to feel safe – sleep Sleep is king – without sleep everything goes off… the way your body responds to stressors, how you approach food.. you wont have a healthy appetite but you will crave sugary stuff, move less, stress through the roof Sleep the same on weekends – one is fine, its patterns Sleep regulates everything Everything in your body moves to your body clock CHRONO NUTRITION Body craves consistency @elitestrengthcoach @transformxruby

Can you relate to this? , let me know @transformxruby

How lack of activity and muscle mass can actually make us fatter and more disposed to fat gain Why muscle mass is so important What being undermuscled does The paramount importance of protein (i always say 2.2g/kg minimum protein - (target audience are wanting better body comp and usually high stress & exercise Muscles role in insulin sensitivity - what is insulin sensitivity and why is this important for body goals (physique goals) And role in appetite as well Why protein can be even more important for us as we age, and even more so, women How all of this impacts FASTER aging and slower metabolisms Muscle strength and size reduces as you age & Increase dying risk We lose type 2 muscle fibres mostly - Strength train for this Anabolic resistance – need to have more protein per serve as well High quality protein Importance of looking after your hormones as well because estrogen Hot flashes – and menopause changes Estrogen and CVD risk reduction The best test boosters = healthy lifestyle factors Eating well Don’t continuously diet Zinc, magnesium, vit D, Gamify it – log weights, encourage progression Start with where you are at Its what you do outside of the gym as well CREATINE! Sarcopenia, the loss of muscle quality & function- what it is and who should be concerned Facts around the loss of muscle- it can start in your 30s in women & 40s in men! The increased disk of certain disease; Type 2 diabetes, depression, heart disease, osteoporosis and fragility that accompanies age related muscle loss What you can do to protect your muscles to retain their strength and function Menopause - how protein and training for strength and type 2 muscle fibres is MORE important The importance of food environment Food advertising and the abundance of food around us, how to make food enjoyable and tasty so that we can eat more health foods & foods that benefit our health and fitness as well as our body composition in a way that isn't overwhelming and daunting and how we don't need to recreate the wheel every single time we cook How to make it easier to eat high protein and create simple as fuck meals high protein low in fat but high in taste to get more bang for protein buck @be_more_nutrition @transformxruby

Know your self. Learn yourself. Be patient with yourself

You should probably stop doing the same things if something isn’t working Not dieting forever – caloric deficits aren’t the sole answer Health status impacts results Training Muscle Carbs The things that go into eating less and moving more theres a lot more “toned” isn’t about a deficit You don’t have to eat such little calories to see results It’s a scary time when you have to unlearn everything you learned and redoing it all Living with a rooster Friends Who are they Well first of all – how do you know how do you know that its true – (high reps low weight) Don’t wait for the moment when  undo the damage – be proactive Be proactive, NOT reactive - let’s avoid the damage You don't know what actions you are taking today are going @transformxruby @kenny.lipton @sarahsl.fit

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. ___ & 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

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