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

Let me know if you have anything else you want me to talk about - you can submit your questions! 

Stress is normal now We need stress resiliancee Body composition internal external environment I'm not ______ yet Focusing on what you haven’t got = negative experience Able to do MORE things How this leads into all other elements of life as we said its not just fatloss Theres life happening around you Blood results aren’t showing the issue They are just the warning light to deeper issues that need to be addressed at the root. Your body isn’t one system – its multi faceting – they break together, they heal together Victim mindset – this is my fault – yeah you can keep playing that card and keeping yourself xtuck but this is where a caring coach will keep pushing you into discomfort showing you what you are doing wrong over and over and giving you ways to fix it – and if that’s too hard, break it down, that too hard, break it down But we don’t know what we don’t know We need to take the shame out of it – ____ Objective measures can only do do much – this is why biofeedback is also so important. BIO TRANSFORMATION – turning food into poop Our body does things with food different in a rested state vs stressed state The state we are in when we eat the food is so important & how we eat it. Lets look at what you are doing If you want a goal body – this is different to a smaller body – because you can lose weight and look worse and you can gain weight and look better – and weight isn’t fat – they are different components. Sleep – rest – impacts so much Adding a lot of fat in the midsection. Nutrient first diet Movement up up up Training up up up Its not about perfect – it’s the law of addition of mini wins. The smallest step forward is a pass.

Focus on fueling for your goals Sleep + stress management INTEGRATE everything Your diet or fat loss phase will work until it doesn't. Then you have to change something. This is where people mess up. . You think that you need to keep lowering calories, or adding more cardio and that's actually THE EXACT OPPOSITE of what you should do. This is where you slowly start to add calories back in and gradually take away extra cardio. Will you gain weight? Maybe. Will you lose weight? Maybe. Will your weight stay the same? Maybe. You don't know until you actually do it. Any weight gained is not necessarily fat though. It's most likely water from more carbs and more muscle since you are able to build more muscle when you eat more. Bottom line, if you're going to go on a diet, you have to have an exit strategy. The reverse diet is that strategy. You can do it now, or you can keep trying to eat less and exercise more and then struggle to be consistent because no one can eat that little for very long. So many people struggle with maintenance as it is And not just the food and training component but theres sometimes so much going on with life itself Shift your goals with you – know your end result but be flexible there - Make fatloss fun and exciting If you enter fatloss and not ready mentally and stuck Well no you weren’t consistent Maintenance is a RANGE Muscle -à  ADAPATABLE Weekends can sabotage you HIGHLY PALATABLE FOOD – HEDONISTIC – BE CAREFUL ABOUT YOUR FOOD CHOICES. More hits than misses @thekylielarson - find Kylie!

“Success is the fulfillment of your own true potential.” Failures and missteps will happen, but you can never realize this potential or be your best if you never try. Will we ever truly reach it? … hard to say. But I’d rather try and fail than know deep down that I never gave myself a chance.

The key to physique changes is to work with your physiology, it’s a game of push and pull to cause the adaptations we want to change your body. How we know when to push and when to pull is based off your biofeedback. ⁣ CALORIE DEFICIT IS THE KING FOR WEIGHTLOSS, but duh - thanks karen. I hate this because there is so much more under the surface - Priming the body for fatloss by eating more and training hard but smart and prioritizing rest Like fuck the scale, i don't use it in my coaching unless clients do a sneaky on me ⁣ 🔹Energy⁣⁣ 🔹Digestion ⁣⁣ 🔹Sleep⁣ Quality ⁣ 🔹Hunger⁣/Cravings ⁣ 🔹Gym Performance ⁣⁣ 🔹Sex Drive⁣⁣ 🔹Mental Focus⁣/Clarity⁣ 🔹Mood ⁣⁣ 🔹Menstrual Cycle ⁣⁣ ⁣------------------------------------------------------------------------------------------- Damage in restriction – Importance of weights in the process Being too tine – only spent a year eating enough to build Junk volume Pre req for successful fat loss phases We don’t want it to be a struggle Habits & mind Upregulating hormones GYM!! Developing muscle mass Its metabolically active Expensive to build - Insulin sensitive People just want to diet. Lifestyle habits Life isn’t perfect – its messy – taking mesy action because perfectionism is a stress in itself. . Theres all these pre reqs Fruit vege – food quality Drop inflammation from not being a stress Digestion Bloating SNS PNS We expect things Nervous to diet the right way Its not sexy to hear Get in get out ____ Stop being so body focused be life focus FOCUS on being A BADASS LEAN, STRONG MACHINE vs a skinny ass Not a skinny ass Birth control We need to actually look at what is the “Right” when you are doing all the right things. Look at your internal health Find Sarah @sarahfordbishop Unfiltered Fitness podcast find me @rubycherie.coachingspecialist

let's normalise being human and slipping up sometimes, and using failure to teach us 

A little powerful thing i heard. I hope it helps you to.

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.