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

people want to look like athletes and competitors yet they don’t eat like athletes talking all about macros but not about the fact we eat food not calories / macros – emotions & nutrients. What’s keeping us fat & stressed and how to look good, perform well & WIN at life – foundation of health is so important. Win every day Carbs – starch especially resistance starch feeds our gut Also processed food à disrupt gut lining What can the person actually get in as whole food – vs processed – emotional Amino acids – we need enough or the body will always want more food – cravings – our body needs a level of aminos in the body How to read nutrition panels. Satiating – GI Kitchen – come in  consult – diet history – how a meal plan can benefit them – what do they usually come to you eating & what are their usual goals Very social – insurance policy of the basics – not doing it so often esp if you have goa;s Understand and be aware - Write out your plan for the week - Plan in for your flexibility ahead of time – and you stay on track without the head fuck - Have a structure & set food routine FOLLOW BOLTZ ON instagram.com/boltz_ihp

Stress in the hips – sense of belief who knows – Placebo is real Dig deeper into why protein is so essential for higher stressed individuals Why is it some people can sleep better after carbs at night and others may not Also we know having more carbs than our body needs has the opposite effect – muscle mass here Kids Walking Those that cant – make it Priority because of what it brings you Training to burn fat actually does more harm than good 1.42 people want to look like athletes and competitors yet they don’t eat like athletes talking all about macros but not about the fact we eat food not calories / macros – emotions & nutrients. What’s keeping us fat & stressed and how to look good, perform well & WIN at life – foundation of health is so important. Win every day Carbs – starch especially resistance starch feeds our gut Also processed food à disrupt gut lining What can the person actually get in as whole food – vs processed – emotional Amino acids – we need enough or the body will always want more food – cravings – our body needs a level of aminos in the body How to read nutrition panels. Satiating – GI Kitchen – come in  consult – diet history – how a meal plan can benefit them – what do they usually come to you eating & what are their usual goals Very social – insurance policy of the basics – not doing it so often esp if you have goa;s Understand and be aware - Write out your plan for the week - Plan in for your flexibility ahead of time – and you stay on track without the head fuck - Have a structure & set food routine FOLLOW BOLTZ ON instagram.com/boltz_ihp

think about it

More isnt always best when you are already struggling to stay afloat. ... if you can step back and regather yourself so that you can have the clarity for the week ahead. And you DONT NEED TO FIGURE IT OUT ALONE

What happens when your approach goes too far? What happens when eating less stops working? when trying to do more cardio, more exercise starts to make you look and feel worse? When you literally hit a spot where you are just gaining fat but know where you are isnt where you want to be, its unsustainable and you cant just keep up what you are doing now? WHAT is your body actually trying to tell you and how can you get out of this rut to actually THRIVE and get the results you desire?? BLOOD WORK is a signal of your body systems either turning down or turning up to PROTECT your body - and in this - your body is trying to find a homeostasis because it wants you to survive. you need to ask yourself better questions and actually get clear on what it is you want because extremes are not the way to go. extremes can only get you so far before you have to DIG your way out. AND you dont just eat calories, you eat FOOD - which is protein, carbs, fats, and vitamins and minerals that are essential for your metabolism, immune, brain function and so forth to thrive. of which stress actually depletes, can lead to you storing MORE fat when chronically under this pressure - listen in to find out more with @erik

Just a quickie. Too much gold to even summarize in words

teleporting misses the experiences Anxiety can often be thought of as your nervous system being aroused. If your nervous system is not aroused, you cannot experience anxiety. Naturally, most of our first reactions to cope with anxiety are by avoiding situations or objects that elicit the feelings. The biggest issue is avoidance prevents your nervous system from habituating. Which in turn allows the anxiety-provoking incident to remain novel and arouse the nervous system. Further, avoidance tends to build as time goes on. 4.07 CATASTROPHIZING BUT ITS UNCOMFORTABLE TO GO THE OTHER DIRECTION AND NOT HAVE THAT NUMBER TO AIM FOR IM UNCOMFORTABLE WITHOUT THAT PILLOW OF AIMING FOR A WEIGHT OR IDENTIFYING WITH WEIGHT LOSS WHAT IS THIS HOLDING YOU BACK FROM – WHAT LIFE IS IT HOLDING YOU BACK FROM The more you are willing to face it, the sooner it begins to subside. By taking these steps, you are empowering yourself for change. Whenever you confront your fear, you gain power while your anxiety loses strength. Whenever you confront your fear, you prove to yourself that you have the ability. This is not easy, but the step that will help set you free. The short term discomfort outweighs the price of not living life to your fullest. BEING THE PERSON YOU WANT TO BE MAKE THE PROCESS THE GOAL – ITS HOW YOU GET THERE THAT CHANGES EVERYTHING, TRUE HAPPINESS CAN BE ATTACHED TO GUILT 45min OR IT CAN BE SCARY BECAUSE THEY ARE SO USED TO THAT IDENTITY OF CHASING SOMETHING YOU HAVE THE NARRATIVE STUCK – everything will fall into it until you change the outcome At times the storm can feel too intense to handle. There are all sorts of painful thoughts and feelings whirling around in your body and mind. It can feel like you’re being swept away! During these moments drop the anchor! An anchor doesn’t make the storm go away; it just holds you steady until the storm passes. Whenever we arrive at the point of discomfort thanks to stepping out side of our comfort zone We are met with a choice. Do I change? Or stay the same? What often comes next is a bombardment of thoughts. “I’ll fail” “I don’t feel comfortable” “It won’t work for me” “You’ve always failed this will be the same” Along with these thoughts we often experience anxiety, fear and uncertainty. What’s the best way to not feel them? Avoid it! And not try something new. In the short term this pays off. In the long term it leads you to dead end. The question to ask yourself: Am I willing to feel discomfort in order to better my life? Stop trying to do things so perfect that you forget to start – or don’t be so focused on what you fear and future catastrophizing that you fail to even make a move @definebysd

So something we come across way too much in health and fitness, is the area of extremes. For example we see so many girls go for a 1200 or 1500 dieting approach, listen to karen who says not to eat carbs, and all the rest The “just keep cutting food and adding cardio or exercise” mentality is what sees so many women in particular with a build up of fat over time and bodies far from what they thought they would get from the eat less move more mentality simply from yoyoing around or beeing a weekday only dieter. The client whos so hyper focused on lets say “shrinking” themselves and focusing on the scale and what the numbers say.. They get used to seeing results, seeing the number go down… until it doesnt…. Cut more food… repeat… stuck again… where to next? This is the BIGGEST struggle as not only are they now stuck, but their identity and approach around seeing results all the time and numbers trending down has made it so hard to accept that maybe they need to start eating a little more and changing their approach to actually then see the results they want… The biggest mistakes that kill chances of getting results and KEEPING them is that so many women are so warped up in just chasing the end result, they lose focus on the process. Even more…. The scale!!! we spoke about the forever dieter and how protein, movement and training to build muscle are ESSENTIAL FOR METABOLISM plus so much more the importance of MUSCLE and strength training with intent AND intensity. The importance of insulin sensitivity to long term results or even SEEING results at all is never really considered when people are so tunnel visioned on their body, the scales, and only the outcomes. But you speak about this alot. Much of the value of having a coach is accountability to do the movements & training protocols you don’t want (but NEED) to do. ⠀ - “I really like ___ style of training better than what we’re doing now” ⠀ ...rather than what I knew they NEEDED to be doing for the best results. Then we ended with an absolute banger – Jeremiahs Favorite glute exercise Biggest training mistake when starting out Biggest nutrition mistake Find Jeremiah at  - @jeremiahbair On his podcast Living Lean Bairfit.com

Importance of nutrition and hydration on skin etcetc Impacting hormones what is the important of actually fuelling the body What is the important of giving the body enough food for a long enough time What should we focus on How can we reverse this? How important is the gut health in this  and how can this cycle Impact hormones, the thyroid etc What is the exit strategy? What happens when we don’t eat enough – I mean we aren’t losing weight but still hardly eating and doing a lot of activity running around like busy women do – living in a high stress state and we all know high stress burns carbs – And then people not eating enough protein so they start to burn muscle too Set yourself up for success People don’t give themselves time to stop and reflect DEVELOP CONFIDENCE IN YOURSELF – build trust with yourself Everytime you skip meals, neglect sleep, daily movement, and proper hydration your basically saying ehh health is optional…. (so results wont come either) - Unfortunately your body and hormones work like a credit card you can get away with a lot tell you have to pay it back with interest “Discipline=Freedom” @jockowillink - Meal Prep - Water - Daily Walks - 7-8 Hours of Sleep - Adequate Protien - Veggies - Fruits - Strength Training 3-5 days per week - Wash rinse repeat for a decade - It hasn’t been easy but it’s worth it! @gqfitness on Instagram -

from REVOLUTIONARY YOU PODCAST WITH JASON LEENARTS  Ruby Cherie and I conclude our 4-part series this week diving into our thoughts on motivation. We talk about how the evolution of motivation in our lives and within health and fitness can and should adapt on a given spectrum, why gratitude and mindfulness matter and what it looks like in real life to have competing interests and priorities continue to change. To learn more about Ruby's work: www.facebook.com/Rubyreneecherie www.instagram.com/rubycherie.coachingspecialist