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

THE MEAT OF THIS STARTS AT THE 7 MINUTE MARK! You putting meaning to other peoples words Words have no meaning unless you put it there. Our thoughts are the biggest eye into everything going on in us that is a reflection of our experiences. Reframe New reality You are going to struggle Success isn’t about opportunity – its about taking what you got and creating your success Use the struggles as your assets. Caring what other people think. People are so absorbed in their own thing. We think too much about what others think about us when we don’t care. He said he was miserable in his job – also overweight – he felt he had to do that job. Down a path he didn’t want to go. Parents beliefs What hes always known Perfectionism Doing something for yourself Its going to be hard work Change is never easy You need to actually do the thing What stories do we tell ourself that keep us stuck in comfort – how do you deal with breaking through hesitation Book time for you Showing up for you so you show up for the kids You set the precedence in the past – so it continues –  motivation You are a mother but that isn’t your identity – you are you, you are a mother. ______ Name the voice in your head - be aware Inner dialogue Set of values you created for yourself - thought Fact or opinion SIT - PAUSE – WRITE – What if people are lingering on the past What is your approach to doing the inner work? Being about to build up a stronger shield against the thoughts – against the lets call it bad habits. ______ YOU DON’T KNOW YOUR WHY THE WHY THE WHY ITS BECAUSE YOU THINK THE WHY IS WEIGHT LOSS MOVEMENT IS MENTAL HEALTH STOP procrastinating Action ramp Cant change the mind with the mind Small output overtime gets you to your destination. I have failed and I have succeeded is usually the game of fitness We need to stop that Stop trying to control the outcome and identifying with failure and what others want us to be Don’t let the clothes wear you either – make sure you wear them. People don’t say, hey I'm 70kg nice to meet you Or introduce themselves by weight __ @shanewalshfitness Shane Walsh podcast

How what you believe about yourself and your identity can shape your actions. You will fail Being in the present, work on the now. Not on the past. That is there, it will show its self up. But its in the past. Facts from narrative. Separate the story Someone always does something to us Stop playing the victim. What is the real narrative? – we usually have images in our mind that are better than they really were. Could the potential of just anticipating failure or even just the way we see ourself feed that. Ownership and getting real with the reality of the lifestyle and how yoru environment and identity shape it. Like How does it make you show up better – Ou don’t realise this until you actually start doing the things and paying attention to all this and actually consistently doing it and checking in with yourself People don’t slowdoen for this Stop trying to find a way around what you know to be true. You will have to change to see change. You will have to step up and put in work. And that means weekends too. DBT is all about 2 things being opposing but coexisting – But the KEY HERE IS THE DESIRE TO MOVE FORWARD AND BE OUR BEST SELF. BUT WE DIDN’T START THIS WAY - How you do one thing is how you do everything take away and replace – you just want to break the cycle. Its okay to do it – its okay to allow it to repeat for now, we are just practicing the awareness and adding in Overwhelm will always be there until we can actually break it down But you need to be willing to. And that’s why writing is so important and putting it on paper – because you can keep repeating it. You can keep recognising the same thing – you will lean more about yourself. You will grow in the process. You learn what not to do. You have these roadblocks on the way to where you WANT to go. Put them in place for what you don’t want. Via strength test Relationship with self. “If we nail our diet 80% of the time we are golden.” Maybe you tasted a few times too many while making dinner? Finished the kid’s plates while cleaning up? Not to say any of it is inherently devils work but taking ownership of the situation at hand - us as coaches can only do so much but we don't know what we don't know when things like this are happening. Do we want to be right or do you want to be effective – give up being right If we can manipulate our environment, increase our movement independent of exercise, and manage our emotions (stress) we are gonna knock down a lot more pins. Or we can continue to say the words “calorie deficit” and turn our backs on the very things that are waiting to destroy any chance of that happening. We’ve all heard the phrase “make the hard thing easy”. A common statement I hear is, “I’ll do better next week”. While that is an awesome sentiment, we all should strive for better, it’s also somewhat meaningless. What will you do today to be better? What exactly? What specific actions will you take that will differentiate today from yesterday? Set yourself up for success by being specific with your change. Set yourself up by acting with intent. Don’t let your goals fall away for lack of focus. Make them real by making them into action steps. @jebstuartjohnston foodonthemind.com/free-guide

Be willing to feel You need to be willing to feel You can’t be happy if you are stuck in the future or the past. People think they are stuck right now but that because they aren’t living in the moment. _____________________________ People have history behind them of it already Women – body issues – how does that feed into how they steer their eating patterns. Self awareness – Understanding that food is not JUST fuel or sustenance theres so much around it. We lose sight of all the external environment Environment about key – Food is never a solution Comfort – shame points I just have to work hard and I got it – doesn’t work that way. Mentors have mentors. You can try work it out yourself, or get someone whos been there or specialised in it. You need to be willing to explore emotions. Future thinking, being in the moment, being okay with where you are. _____________________________ How what you believe about yourself and your identity can shape your actions. You will fail Being in the present, work on the now. Not on the past. That is there, it will show its self up. But its in the past. Facts from narrative. Separate the story Someone always does something to us Stop playing the victim. What is the real narrative? – we usually have images in our mind that are better than they really were. Could the potential of just anticipating failure or even just the way we see ourself feed that. Ownership and getting real with the reality of the lifestyle and how yoru environment and identity shape it. Like How does it make you show up better – Ou don’t realise this until you actually start doing the things and paying attention to all this and actually consistently doing it and checking in with yourself People don’t slowdoen for this Stop trying to find a way around what you know to be true. You will have to change to see change. You will have to step up and put in work. And that means weekends too. DBT is all about 2 things being opposing but coexisting – But the KEY HERE IS THE DESIRE TO MOVE FORWARD AND BE OUR BEST SELF. BUT WE DIDN’T START THIS WAY - How you do one thing is how you do everything take away and replace – you just want to break the cycle. Its okay to do it – its okay to allow it to repeat for now, we are just practicing the awareness and adding in Overwhelm will always be there until we can actually break it down But you need to be willing to. And that’s why writing is so important and putting it on paper – because you can keep repeating it. You can keep recognising the same thing – you will lean more about yourself. You will grow in the process. You learn what not to do. You have these roadblocks on the way to where you WANT to go. Put them in place for what you don’t want. @jebstuartjohnston foodonthemind.com/free-guide

Cognitive dissonance You have to be aware of how you think to then address them How we think about ourselves is how we perceive our environment and interactions  so many people are so busy being human doings that they aren’t sitting with themselves to allow this growing process to happen SO THEY STAY STUCK  Slowing down to allow awareness and then ownership Perfectionism – vs Identifying with these labels identity and labels sabotage this and then lead into unrealistic expectations Must ___ or else ____ Striving vs concerns Moving toward vs moving away from Discomfort Importance of RESTTTTTTTTTTTTTTTTTTT writing hobbies Allows more flexibility Lag time for change Striving for perfection can be harmful - you can want to be great without it becoming something crippling you as so many of us are scared of set backs, of failure. Sometimes our personal standards become unrelenting. We learn to base our self-worth on these pursuits. Stop identifying with your failures. Mistakes don’t prevent us from reaching our goals. Stop identifying with your failures. Mistakes don’t prevent us from reaching our goals. The issue is that most of us are pretty hard on ourselves when we feel like we’ve slipped up. And it’s the way we respond to our mistakes that really matters. When we blame ourselves, not only does it make us feel bad, but this is usually where the ‘self-sabotage’ begins to occur. We’re total failures, so what does it matter now, right? And so the cycle begins. The mistake isn’t the problem.  One small slip up doesn’t make you a total failure. If you struggle with this, give the exercise on the slides a go. When you make an error, cross out one small I.  Recognise how the Big I (you) stays intact, even when you make a few mistakes. You can get comfortable looking at your mistakes without condemning yourself as a person. When you do, you can use your mistakes as opportunities to learn and grow. body image bleeds into sexual satisfaction and libido -  approach to GOALS , food and training will reflect this AND HOW CONSISTENT youa re or arent - and how stuck you will get or not It would take out the JOY from what they do and more so be focused on fixing it, and then the lack of sexual satisfaction is like a never ending cucle playing into how they feel about themself, their body their eating behavious etc and can lead to i guess more binging, emotional eating, but i think the biggest thing is not actually being okay to stop and really have time out to spend time with the self - so they never really work through the root of it all - perhaps you can dig into that, and how you usually would approach situations like this, I guess both in only focusing solely on a physical pursuit and never digging deeper so they can actually achieve the results they are seeking that last for life, as well as working through those barriers to change due to discomfort. @shannonbeer_ @rubycherie.coachingspecialist Body image ebook https://bit.ly/3nVKNCM

If you want good outcomes ... you need to tick all the steps needed in the process. For both the plantation of the intention, the in between of weeding, getting your hands dirty, getting yourself UNCOMFORTABLE in the shitty weathers to nourish your seed..... You need to do the work and gather the tools, the fertilizers, the amplifiers that allow it..... the days in between are about patience 😌 until its time to go work again. And a farmer needs rest and sleep. If you don't take rest, nor recovery - your brain fog and cognitive processes may you pulling out YOUR plantations vs the weeds, mistaking the fertilizer for the poison.

A not miss episode

Another quickie

I will start by saying, the first 20 minutes of this episode was the greatest intro I've had on this podcast.⁠ Ruby goes IN on so many different topics that you really need to hear. She has been an amazing coach for many years and really knows her shit. Her clients are getting results and her community is strong as hell.⁠ In the episode we discussed: -Why you need non-negotiables⁠ -What to avoid in the fitness industry⁠ -Even if you can eat everything you want, you shouldn't⁠ And much more! ⁠ Give the episode a listen, like and review and go and check out Ruby; s IG @ rubycherie.coachingspecialist⁠

FORGET the timeline in your head -  some goals cant be reached at the same time  – stop being married to exercises - Asking is this better than _________ GROUP FITNESS – HUFFY PUFFY TRAINING - great to enter the gym, then its just plain cardio crap -  PROTEIN - the nutrient of youth - How it goes beyond muscle – where else is protein so beneficial With every choice theres a sacrifice or consequence. Get realistic with your goals Align your expectation to your reality and what you are willing to give up People don’t know what they want They think they know – but really people just want to look better, feel better, and see their body looking stronger, leaner and wearing clothes with confidence and feeling good in them without going to the unrealistic level – social media lets people down there Have different protein options available to you – and even go to the store a few times to top up on protein because there are always carbs and fats available. - You aren’t going to inconvenience people with your eating habits - Plan ahead with meals - You are a sum of your accumulated habits in your life - Youre choosing NOT to do it that way - Youre choosing to be a victim to the situation - I care about my body, myself, my performance, my gut health and how I feel– - Your children pick up your habits Stop lying to yourself --  You really can fk it up Don’t miss more than 3 workouts in a row Never spend a whole day on your ass ___ decision making on Sunday missing days on your life - Follow ARAM GRIGORIAN @4weeks2thebeach

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