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

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 

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