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

values - qualities - resources discomfort identity - self sabotage INNER DIALOGUE ! critical inner voice values & identity - identifying yourself AS emotions so they control you vs you control them BOUNDARIES type "setting boundaries worksheet" into google and youll be provided with a host of resources to help NON NEGOTIABLES The role they play in ensuring any REAL success that can be maintained and actually acknowledged to SLOWING TF down and not needing to do EVERYTHING - perfectionist mindset letting people down its built on MASTERING CONSISTENCY of the SIMPLE BASIC STUFF and its a daily thing not a "lets just get this project done" thing trying to get a HD bc you aren't in competition with anyone Real emotional agility is when you let yourself feel your emotions. Everything and anything, no matter what, come up. The agility comes from knowing that the worst thing that could ever happen is just a feeling at the end of the day. Perfectionism is not a badge of honour. Boundaries - Fear Assumptions - Next actionable step Then there are people who have no idea what they are feeling and cant identify it - they don't have answers Why is ^^ so important People who know that its a process then get started and all of a sudden want it all and try to do it all at once Mindless snacking Procrastinating from developing boundaries and structure through the week to be organised - What changed - At the same time - nothing changed its just something deeper wasnt addressed Reframing Build - work on - skill Patience with @definebysyd!!!

Matt Bolton owns a kitchen in Bali as well as helping people cut through the nutritional bullox! We talk about meal prep, “health food” halos, restriction… is it bad or good? When do we need it? Perception of restriction? Thinking on a SPECTRUM! Its not about extremes, sometimes we need to reduce certain food, other times we have MORE flexibility The biggest theme here is being PROACTIVE…. Having structure. Having a routine. Its about FLEXIBLE structure. Flexible meal plans Flexible dieting Flexible restraint. Matching it to your environment, your situation and your capabilities. Some pointers: The family doesn’t have to eat different – get them involved – You can cook same same but different both between you and the family and you yourself on a weekly or daily basis. Same same but different. STRESS is also a big factor in your results and your approach as well as your GUT HEALTH, DIGESTION AND ABILITY TO BURN FAT OR BUILD MUSCLE. FIND MATT’S KITCHEN AT l @MACROKITCHEN_BALI It is the only kitchen that actually caters to all goals with your health and your waistline in mind. They EDUCATE you on the nutritional content of their meals, they make it with REAL ingredients and they have it on a spectrum of fat loss to maintenance to muscle gain goals. It is labelled out for you so you DO NOT get carried away by health halos and you know how it is appropriate for YOUR goals. @BOLTZ_IHP @rubycherie.coachingspecialist

add life back into health and fitness keep your goals realistic  start "prepping" to be healthy and lean YEAR round - and NOT DICKSKIN LEAN!  STRONG AND SCULPTED LEAN 

DONT BE SO FOCUSED ON THE OUTCOME THAT YOU FORGET ABOUT THE PROCESS AND YOUR WINS ALONG THE WAY.  THE WINS even the smallest step - even if its not ideal or your expectation in reality - its still better than where you were

THE CYCLE IS SIMPLE TO BREAK - but simple doesnt mean easy - and it first comes with awareness - and OWNERSHIP

In Part 3 of our 4-part series together, Ruby Cherie joins me again as we try to look at the myriad ways we tend to view progress when we’re trying to improve our health and our physiques. We talk about the dangers of echo chambers and curated opinions, how progress looks in the scope of our lives outside and inside the gym and where comparisons can hold us back. To learn more about Ruby’s work: http://www.facebook.com/Rubyreneecherie http://www.instagram.com/rubycherie.coachingspecialist To learn more about your host: http://www.jasonleenaarts.com http://www.revfittherapy.com http://www.facebook.com/jason.leenaarts http://www.instagram.com/jasonleenaarts

The house analogy If you can’t raise the roof, raise the floor Its almost like seeing everywhere you aren’t right now in any journey instead of seeing how far you’ve come – gratitude. Time is going to pass anyway Human connection – use social media in a positive way These are the skills – the skill I was talking about at the start – these are skills you can apply to life Importance of dopamine Everything teaches us something. Take ownership of your headspace and realise that you want to be in control of your life and mindset. See everything as an opportunity to grow. Zoom the fuck out and see how growth doesn’t work in one direction. Its not just progress and growth in terms of gym progress or weight loss or physical results. – your inner world dictates your outer world. SHAME – FEAR – ACCEPTANCE INSTEAD OF IT BEING “it just is” we make shit personal . Not “makes me” anxious – it doesn’t MAKE ME – I create that perception. HOW WE ARE SO quick to focus on the negatives and not the positives – 90% positives but we focus on the 10% negative – this happens in our journey of health and fitness as well Which feeds the stories we tell ourselves and our identity - so we never feel enough, nothing feels enough, and we come from a place of lack again See how important gratitude is and reflection and self introspect? So PAUSE – these pillars are so so so important.

People always look for an escape – they look to DO something to distract away from the issue at hand   Chasing new jobs, new things –   Social feedback  WE DO care what people think - and thats okay! its human   how this leads into the need to change our bodies, to have a certain image with career –   Cant change mind with mind so physical ways to do this – tools to do – habits to , how to actually start doing this and then create the chain –     The house analogy   If you can’t raise the roof, raise the floor    Its almost like seeing everywhere you aren’t right now in any journey instead of seeing how far you’ve come – gratitude.   Time is going to pass anyway   Human connection – use social media in a positive way    These are the skills – the skill I was talking about at the start – these are skills you can apply to life   Importance of dopamine   Everything teaches us something.  Take ownership of your headspace and realise that you want to be in control of your life and mindset.   See everything as an opportunity to grow.   Zoom the fuck out and see how growth doesn’t work in one direction. Its not just progress and growth in terms of gym progress or weight loss or physical results. – your inner world dictates your outer world.    SHAME – FEAR – ACCEPTANCE   INSTEAD OF IT BEING “it just is”  we make shit personal .    Not “makes me” anxious – it doesn’t MAKE ME – I create that perception.   HOW WE ARE SO quick to focus on the negatives and not the positives – 90% positives but we focus on the 10% negative – this happens in our journey of health and fitness as well   Which feeds the stories we tell ourselves and our identity  - so we never feel enough, nothing feels enough, and we come from a place of lack again   See how important gratitude is and reflection and self introspect?  So PAUSE – these pillars are so so so important.

“Every word you speak has immense power because it is a thought in action. There is an invincible power in every word you speak. You are a human being filled with unlimited possibilities, and the words you speak can either build a jail around you where you see only limitations, or they can set you free to live your life without any limits. Listen to the words that you speak and you will find every limitation you have ever experienced revealed to you. Change your words and you will change your life." – unknown Failures and mistakes are an integral part to problem solving . Something will always work for someone, but this very thing may not for many others. Or it may not work for the same person at two separate time points. When things have always worked out, or when one thing has always been effective, it is easy to take failures personally. Watch how you speak to yourself Watch your inner dialogue – how you speak about and to yourself leads on to how your world forms around you. YOU shape it. Failures, misses, sessions that didn’t go as intended never feel great but Failures are a part of success. Being able to build a positive narrative, seeing and appreciating the “brighter side” of a dark situation doesn’t happen overnight & doesn’t negate the suffering and discomfort we feel during this time. It is normal to hyper focus on the anticipated threat to our future livelihood, financial stability, the present stressors (our brains are very attuned to threat…and why wouldn’t it be as our primary goal is safety and survival). It is so easy to feel overwhelmed by the uncertainty and negatives of what we have currently lost, may lose, and then the uncertainty of what the fall out may be gyms are able to reopen. But having things to be grateful for, focusing on what you can control RIGHT NOW, and let go of that you cant which can be overwhelming if you let it consume you. FIND ERIKA: @stretchwithe

This episode is focused heavily on women's fat loss and health  -  WOMEN DON'T REALISE HOW GOOD LIFE CAN BE until they experience it .  They dont realise how good THRIVING feels until they experience it.    MANAGE your cortisol response and everything goes from there - your body becomes more responsive   it is so important to build yourself up and focus on the foundations,  because STRESS MANAGEMENT MAY BE ONE PEICE OF THE PUZZLE - but it s mandatory and LARGE one -  without it, nothing else can click.    setting boundaries . . - other forms of progress outside of the scale and why they are so important to even SEEING the body composition changes and the scale drop in the first place.  -- its about fat loss not weight losss because you dont want to lose weight yet look worse.  digestion - what can help and stuff up digestion the importance of sleep and a night and day time ---->> find  Garrett : instagram.com/gqfitnesss/