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

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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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