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

GAIN vs gap

It isnt just your "failure" to stick to your diet. Its not just your training approach...

So youre at a place where you are eating pretty low calories already and training hard as it is.. Where is there to go from there - there is literally no room to move - I mean yeah cool you can go on 700 calories if you like.. But you have no room to move and you are digging a MASSIVE hole if you can even stick to those calories - I mean your sleep sucks, gut sucks, you feel like shit, probably lose your period, colder than usual & building muscle sucks -  you put your body into survival mode   because it doesnt have enough energy to run all the vital organs and system - so youre spinning your wheels at this point You can starve yourself more or actually reverse up and address your metabolic health! Also good to note that if you go the other route and just keep trying to push on at lower calories because you are scared to eat more or potentially put on weight, you will be creating a spring like effect psychologically and physiologically and youll get to a point where the seams burst and all of a sudden youre uncontrollable with overeating, emotional eating, binges, and any other form of eating patterns entrenched with guilt and so forth. Theres going to be a point where your current maintenance gets so low - every time you chase a deficit your body will adapt to that, so go big, and you adapt big - but however you take it, if you keep cutting and cutting, you are adapting to a new maintenance with not much wiggle room.

Client superstar Amy talks about  Where she  came from with food – Training Grew up with: “what diet are you on” “everything is about what you eat” DIETING RULED HER LIFE – how she broke free |detaching from the outcome & focusing on the process Food ruled her life She thought she was healthy but her relationship around food wasn’t and it impacted all her other relationships She wanted to hand over nutrition to let go of control but she still didn’t, she wanted to keep control over it and have certain things her way Almost the way people think they should train a certain way so they have a plan and they add in things if they don’t feel they are training hard enough or their heart was racing enough or they sweated enough I could repeat things as much as I had to – kept asking the rhetorical questions for her to see why her results were a certain way or weren’t a certain way due to HOW she approached things, what she stuck to or didn’t stick to The mindset part Me asking about the silly little things and not really looking at the diet or training in as much detail as she expected me to. She was so strung up when something went off plan __ But she has the basics now – she earnt her right she earnt the hard work because she build that foundation – she had to put in all that hard work to start with – only now can she afford that flexibility bc she realizes its not a short stint but a long Training took over her life It left little room for anything else What did structure mean to you then and what does it mean to you now Detach from the outcome, and focus in on the process – Routine Monday to Friday You need to have structure first 4 6 8 weeks you need to push through some weeks until it becomes habit it becomes natural Its going to be hard New things like how about training when training is hard Its hard to show up because its not something youre used to doing it You are so used to making excuses and giving into them Energy depleting at first Make it easier to do Make the thigns you want to do easier and the thigns you don’t want to do harder. Process becomes to fruition not by luck or chance but by your reps over time – consistently and over way more than a couple weeks or 12 week programs You need to build it up over time and learn yourself through the failures They are feedback If we aren’t sweating or our heart rates high – we aren’t going to get results is how the media portrays it – but its so far from true. __ Now back to structure. Failure is feedback Its so easy to take the easier option because the harder option is A LOT of hard work – it requires a lot of time and energy at first but it becomes easier over time – we learn the process What energizes you Makes you feel good Saying NO. Amy @ The wellness strategy

Psychological aspect of diet breaks Feeling like dieting with no results The trap of that Hunger Psychological urge to just eat Mentally defeated – Hard to build muscle at the same time as dieting – this depends on where you are though because if you are still within the first year of training properly or still have extra body fat – you can still do this – so focus on training to build muscle and actually hone in the nutrition. Consistency – You don’t need to change macros all the time – people get so bored Same weight physique looks completely different This brings it back to the start of the conversation where you mentioned maybe the scale goes up when youre training maybe it goes down and up and odwn and up but that’s the thing, The scale is a sucky thing to go by when you are building your dream body Youre trying so hard and pushing yourself so hard – youre in this restrictive dieting mindset – youre pushing and pushing – the effort is there but you need a smarter approach This is why I haaate the progress photos out there and this whole comparisons game. Completely reshape the way my body looks for life vs look good for a day. PARTICIPATION TROPHY Outcome for a short term vs commitment for life When you get excited about what you get to do vs what you have to do – you are on the right part – realise you will have days you don’t want to go and days you want to go go go. “rest of your life” – no phase is permanent – @jeremiahbair @rubycherie.coachingspecialist

We all have periods of time that need to be focused on building metabolic capacity, and our relationship with food and BUILDING our metabolic engines…. Improvement season. This is why its a lifestyle. Its about actively pursuing goals, recovering from that or then building and sustaining. YOUR BODY doesnt know that you want to look better - it senses it as a threat so it does what it can to “survive” and bring it back to “equilibrium” . It subconciously makes your body move less (like fidgeting, just unconscious movement) , it increases hunger, it decreases your ability to BURN FAT (downregulates metabolic processes) because the body wants that for surviving and thriving. The further you deviate from set point, and the longer you do it for… the more you will adapt to the lower calories and the longer it will take to rebuild from that! Your body will then reduce your hormonal and metabolic processes.

Ditch the restriction mindset, get strong and sculpted, building confidence and lose the fat for good!  We talked about the struggles women face with weight loss due to their mindset, lack of patience, high-stress levels and the need to do and control everything. How nutrition affects your metabolism and digestion and how eating low-calorie diets will affect these both negatively.

Tempting to think we need more advanced strategies People have years already behind them Before they do the complex Few things to focus on to do well – and they are the basics Its not a bad thing, it’s a good thing. You can make MASSIVE changes with the smallest changes and steps ­ % time spent in areas Analysing your life honestly “I cant havejust one” Stories HOW TO COMBAT THIS Can come from parents who have done this before so it rubbed off on the kid – They believe that’s how it has to go. Its either strict or all in baby. Writing it down when you do How we were brought up Go to food for happiness – Associate foods with emotional states Dopamine Shoulding themselves Where do you think this thought is coming from. Health means something different to different people. Confidence - Comparing to the masses Looking at people who are already advanced Power to change Are you actually satisfied or is it a shadow satisfaction Its so funny how we always go to food like FOOD of everything when these moment pop up. Like FOOD think about it – its like feeling and then food happens. People that think macros need to change more often Did it in high school vs those that never did it before Do your shit with intention You mentioned the bodybuilders that we can easily compare with and the bikini competitors. We can easily compare ourselves with this and the whole bulk cut cycle and theres no inbetween This whole industry is either the diet fat stupid shit or the bodybuilding beast mode shit Best note to land on is this This is the coaches job We do this work for you to assess your current situation We take where you are now and we consider your past We consider where you are now We develop a plan FOR you And there are so many people out there that think a program online is the answer – a 12 week challenge is the answer – Small changes are the most sustainable Your journey is yours no one elses. @jonnylandels

GOOD? BAD? HEALTHY? NOT HEALTHY? 

Weekends are so easy to let slide... before its Monday and you're stuck in the same cycle of just feeling trapped in a yo yo