100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

This podcast dives deep into the overlooked power of training as a transformative tool for physique and overall confidence. Training isn’t just about showing up at the gym—it’s about pushing beyond comfort zones, mastering technique, and embracing a performance-driven mindset. #1 Shift in Belief: Building strength leads to a leaner, more defined appearance over time, not an overly bulky one. Strength training is the most effective way to create the “toned” look many people desire. A significant focus is placed on the necessity of proper technique and the patience required to build a solid foundation. Beginners often skip steps, leading to inefficiencies and injuries. The discussion highlights how poor habits can take years to unlearn, stressing the importance of deliberate, consistent practice over flashy, fast results. The hosts also dismantle myths around quick progress, showing how true gains come from repetition, intelligent programming, and embracing plateaus as part of the journey. The conversation transitions into why generic programs, like those in large group fitness settings, often fall short. Individualized coaching, form corrections, and tailored programming create the sustainable, impactful changes many seek but rarely achieve in environments with low supervision. Strength training is a skill. Building proper form and strength takes time and patience. Long-term results come from consistency and mastering the basics. Another common belief is that physical progress is only meaningful if the number on the scale decreases. This often leads to frustration when body composition changes (such as increased muscle and decreased fat) don’t translate to significant weight loss. Strength training may lead to weight stabilization or even slight gains due to muscle mass increases, which can feel counterproductive if your focus is only on the scale. #2 Shift in Belief: Progress is better measured through changes in strength, energy levels, how your clothes fit, and how you feel overall, rather than just the scale. The episode concludes with a critical perspective on diet culture and the pitfalls of chasing quick fixes. The hosts call for patience, alignment between effort and expectations, and a focus on long-term strategies. The takeaway is clear: Strength isn’t just physical—it’s about mindset, persistence, and doing the right things over time. 5 key takeaways: Define Your Training Goals: Focus on performance-based goals like strength gains or improved movement, not just aesthetics. Master the Basics: Dedicate time to learning proper technique in foundational movements like squats, deadlifts, and presses. Seek Personalized Coaching: Invest in a coach or small group setting to get individualized feedback and tailored programming. Be Consistent: Commit to a long-term training plan, avoiding the temptation to constantly switch programs. Adjust Expectations: Align your effort with realistic timelines, embracing progress plateaus as part of the journey. 5 key questions Are you prioritizing performance goals in your training, or are you still focused on the scale? What beliefs about strength training might be holding you back from pushing harder? Have you ever evaluated whether your technique is helping or hindering your progress? How patient are you with your fitness journey? Do you find yourself chasing quick results? Are your workouts structured in a way that aligns with your long-term goals? How often do you take videos of your lifts to assess form and technique? Do you prioritize strength gains, or are you still stuck in the mindset of doing “more” without purpose? How do you define success in your training—by effort, progress, or something else? Are you willing to commit fully to a program, or are you holding back out of fear or impatience? What would change if you shifted your focus from weight loss to getting stronger and more capable?

Ever feel like you’re doing everything “right” but still can’t seem to achieve your goals? You’re not alone. In this episode of 100% Real with Ruby, we’re tackling one of the biggest myths in self-improvement: that setting goals is enough to guarantee success. Spoiler alert—it’s not. The secret lies in what happens beyond the goal-setting phase. Ruby breaks down why most goals fail after the initial excitement wears off and life gets messy. Whether it’s fat loss, building muscle, or creating balance in your life, success requires more than a checklist. It demands systems, flexibility, and the ability to adapt when things don’t go as planned. Using real-life examples, actionable strategies, and a dash of humor, Ruby dives into the science of progress—and how to make it permanent. She’ll teach you how to break free from the all-or-nothing mindset, create habits that stick, and build momentum that doesn’t rely on fleeting motivation. What You’ll Learn in This Episode: Why SMART goals sound great but often fail in the real world. The overlooked importance of invisible progress and how it’s happening even when you don’t see it. Actionable tools like reverse storytelling, WOOP, and if-then planning to stay on track when life throws you off. How to replace perfectionism with consistent, meaningful action. The power of anti-goals: defining what you don’t want to help clarify what you truly value. Ruby doesn’t just stop at “how” to achieve your goals; she goes deeper, showing you how to align your habits with your identity and values. It’s not about hitting a number on the scale or crossing something off a list—it’s about becoming the person who makes lasting progress, no matter what. Who Should Listen? Anyone frustrated by repeated cycles of starting and stopping. Women who want a no-BS guide to achieving goals without burning out. People ready to move past the hype and build real, sustainable progress in every area of life. YOU. you <3 This isn’t your typical goal-setting advice. It’s a masterclass in resilience, adaptability, and transformation tailored to your unique life. If you’re tired of setting goals that don’t stick, tune in now to learn how to finally make progress that lasts.

The Disconnect Between Effort and Results Many people work harder than ever—logging gym hours, tracking calories, and sticking to meal plans—but still don’t see the results they expect. The podcast identifies key reasons for this disconnect: Training Stimulus vs. Nutrition Support: Training creates the stimulus for muscle growth through mechanical tension, metabolic stress, and (to a lesser degree) muscle damage. However, training alone doesn’t build muscle. The process depends on adequate nutrition, particularly sufficient protein and energy intake, to rebuild and repair. Luke explains that people often misunderstand the balance between these elements, focusing either too much on trai Luke emphasizes that this balance is individual and evolves over time. What’s “just right” today may need adjusting in future training phases. Diet Fatigue and the Trap of Chronic Deficits: Many people unknowingly exist in a perpetual calorie deficit, which leads to: Muscle loss: The body breaks down lean tissue to adapt to low energy intake. Increased fat storage: Chronic stress on the body prompts it to hold onto fat as a survival mechanism. Ruby highlights how women, in particular, are prone to this cycle, fearing weight gain and over-prioritizing scale weight as a success metric. Challenging Misconceptions About Progress The podcast addresses common misconceptions about progress markers, such as the scale or clothing fit, and explains why they often mislead people: Clothing and the Scale: Changes in clothing fit can result from temporary factors like inflammation, glycogen storage, or water retention, not just fat gain. Similarly, scale fluctuations often reflect changes in water weight, digestion, or sodium intake rather than actual body composition shifts. Building Muscle Takes Time: Unlike fat loss, which can happen relatively quickly, muscle building is a slow process. Women, especially, need to embrace periods of eating more to support muscle growth. This often involves accepting temporary increases in weight or clothing tightness as part of the process. Performance as a Better Metric: Shifting focus to performance-based goals—such as strength gains, endurance improvements, or better recovery—provides a more sustainable and motivating framework. This approach helps clients move away from destructive dieting cycles and fosters a healthier relationship with their bodies. The Long-Term Perspective Ruby and Luke emphasize that sustainable transformations require viewing fitness as a long-term investment rather than a quick fix. They compare it to compounding interest in financial investments: the rewards come from consistent effort over time. Avoiding Extremes: Extreme diets or workouts may yield short-term results but often lead to burnout or regression. Instead, building habits that can be sustained for years—like eating adequate protein, training regularly, and managing stress—creates a foundation for lasting success. Navigating Individual Differences: Everyone’s journey is unique. Factors like genetics, lifestyle, and prior dieting history influence progress. Coaches must tailor strategies to each client’s needs, helping them find the right starting point and guiding them through incremental improvements. Deeper Psychological Insights The Fear of Eating More: Many women fear that increasing calorie intake will lead to uncontrollable weight gain. Luke explains how gradual increases (e.g., 125 calories per week) allow the body to adjust without significant fat gain. Reframing Progress: Ruby emphasizes the importance of celebrating small wins, such as lifting heavier weights or improving recovery times, instead of fixating on scale weight. The Value of Coaching: Coaches help clients step out of their comfort zones, trust the process, and stay consistent. Ruby credits Luke’s guidance for helping her achieve her goals and break free from destructive dieting patterns.

Appetite Is More Than Hunger—Here’s What’s Really Driving Your Cravings Your appetite isn’t just about willpower. It’s shaped by hormones, environment, emotions, and even social pressure. In this episode, we break down why you crave cookies even when you’re full and how to regain control without fighting your body. What You’ll Learn: Hunger vs. Appetite: The difference between your body’s fuel needs and your brain’s cravings. The Science of Hormones: How ghrelin, leptin, and GLP-1 impact hunger and fullness—and how ultra-processed foods disrupt these signals. Environmental Triggers: How smells, social pressure, and food marketing trick your brain into overeating. Practical Tools: Tips like prioritizing protein, eating mindfully, and resetting your food environment to support healthier habits. Stop letting cravings control you—start making smarter choices with these science-backed strategies. Like, share, and subscribe to transform your relationship with food! #AppetiteControl, #FoodCravings, #HungerVsAppetite, #UnderstandingCravings, #FoodPsychology, #MindfulEating, #HungerHormones, #CravingManagement, #BalancedEating, #NutritionTips appetite control tips, understanding appetite, hunger vs appetite, food cravings science, hormones and appetite, mindful eating strategies, hunger hormones, leptin and ghrelin explained, psychology of eating, environment and food choices, food cravings management, overcoming emotional eating, balanced meals for appetite, intuitive eating myths, social influences on eating, healthy eating habits, controlling food cravings, appetite and dopamine, appetite triggers, mindful eating tips, ultra-processed foods cravings, appetite brain signals, science of hunger, why we crave food, appetite hacks, managing food triggers, stress eating solutions, healthy meal planning, food environment setup, sleep and appetite, appetite and nutrition, food satisfaction strategies, emotional eating help, cravings explained, hunger and circadian rhythms.

Join Ruby, a no-BS coach who’s helped countless people ditch the all-or-nothing mindset and achieve sustainable results. Each episode dives into the raw, unfiltered truth about fat loss, fitness, and why traditional approaches keep failing you. From practical strategies to real talk about what it takes to thrive, we’re here to shift your focus from "fixing yourself" to becoming the strongest, most confident version of YOU. Expect relatable stories, game-changing insights, and plenty of “aha” moments as we cut through the noise and give you tools that actually work. Ready to stop dieting and start thriving? Let’s hit reset—together. Join James And I... we’re getting brutally honest about the endless dieting cycle that’s holding you back. You’ve been told to push harder, work more, and stick to the plan no matter what—but let’s be real: how’s that working for you? We’re diving into why diets fail you—not the other way around—and exposing the real reason you feel stuck, exhausted, and frustrated. It’s not a lack of willpower. It’s diet fatigue: the mental and physical burnout that comes from grinding away without seeing results. You’ll learn: Why fat loss isn’t a lifestyle—it’s a phase. The importance of resets, maintenance, and muscle-building. How to stop spinning your wheels and start moving forward with confidence. This isn’t about quick fixes or hustle culture—it’s about building a body you love without losing your sanity. Ready to stop dieting and start thriving? Let’s talk about the golden keys to a golden physique. Tune in now for the real talk you NEED to hear.

for episode #270 with Jordan Syatt https://open.spotify.com/episode/3Cmuh7C0dyasTjpJoa9aQq

Podcast Description: 🎙️ Episode Title: Habits of the Lean vs. Dieter’s Mindset: Building Lasting Success with Mike Howard In this episode of 100% Real with Ruby, we’re joined by Mike Howard to uncover the fundamental differences between living a lean lifestyle and the traditional dieting mindset. Together, we explore the habits, mindset shifts, and strategies that lead to sustainable health and long-term success. 💡 What you’ll learn in this episode: The key differences between dieting and sustainable lean habits. Why non-scale victories are just as important as weight loss. How identity and your “deeper why” play a role in lasting change. The importance of patience, practice, and persistence. How to navigate the holiday season with balance and joy. Why environment and small, consistent habits matter. How to embrace self-compassion while staying on track. Mike also shares powerful insights into overcoming setbacks, building resilience, and shifting your mindset to focus on progress over perfection. Whether you’re starting your health journey or looking to break free from the chronic dieting cycle, this episode is packed with actionable takeaways to help you succeed. Tune in now to learn how to create a lifestyle that feels good, looks good, and lasts for the long term! 🔗 Follow Mike Howard & Ruby:Instagram: @leanminded @transformxruby

Once you stop focusing on being smaller, you realise “hey my body can do crazy ass shit” Too comfortable in a dieting mindset….. But its not even Its just fear And people get impatient with deficits so its like boom bust nothing to see… and then you use past struggles as your thing to relate to for what will happen Playing it safe… hoping to have something amazing to see at the end of a deficit… or even at the end of the “build” but they never ate enough Okay so maybe discussion can be around clients who want to get leaner who are already lean What is best for them to improve their physique Fears they have and how they roadblock themselves Mindsets that keep people form the lean results they want The more we try to diet and lose fat, the worse our body composition will be… Fatigue Unsustainable Falling off track Not being in aplace to build Not being in a palce to lose fat We all will face menopause Then what If you arent building muscle… are you doing enough to maintain it or are you sabotaging that too Why maintenance is where most people should be and sometimes pushing into a surplus, especially if don't have alot of body fat (which many of us may feel we do… bc we don't see ourselves as we are REALISTIC TIMING How 6 months isnt enough to build appreciable muscle If youre maintenancing it there, then double the time… aka think 1-3 years going between maintenance and slight surplus & 3-6 years if in maintenance doing it… but you wont have to worry about having a heap of fat to fat lsos away Person dependent get a coach The biggest set back in getting lean; is patience with results Where to shift focus to so you get to a place of just checking the boxes bc it does get repetitiverepetiticec and you feel you have nothing to report to your cocaoch about Seems never ending so you may not give your all- not seeing the true potential of a dieting phase and just always feels hard Not optimal place to build muscle Which is the best part Value of coaching here Value of filming lifts If you arent seeing results and you think yorue eatin genough, think again Touching on the fear that eating out of a deficit for a sustained period of time is a place of discomfort for most women, but a great growth phase. Maintenance can be a great phase to see physique changes while keeping body fat stable Flexes long term gratification vs spontaneous decisions from emotion ** fear around being that person Losing things they like now Oh but then i can never eat X What if my relationships change What the fuck i have to keep this level of hard…. I feel theres too much to do and Stressful day ** want to control something Stress and relationship with food/body Beliefs and breaking them

Are you tired of feeling overwhelmed by food tracking and diet culture? Do you find yourself stuck in a cycle of restriction, perfectionism, or frustration when it comes to achieving your health goals? In this episode, we’ll explore why tracking feels so hard—and how to make it work for you. From understanding the emotional weight behind tracking to reframing it as a tool for empowerment, this conversation is packed with actionable insights to help you take control of your nutrition. We’ll dive into: Why tracking feels stressful and how to shift your mindset. The science behind flexible dieting and how it works to fuel your goals. Common blind spots in nutrition and why even seasoned dieters need guidance. How to simplify tracking and build sustainable habits that align with your lifestyle. Whether you’re a seasoned tracker or new to the concept, you’ll gain a fresh perspective on how to achieve your best results without obsessing over every detail. Key Takeaways Include: The role of a coach in accelerating your progress and saving you years of trial and error. The stages of nutrition awareness—from mindless eating to food freedom. Tips to optimize your food choices for energy, mood, and performance. Join us as we break down the puzzle of nutrition and show you how to zoom out for perspective and zoom in for action. By the end of this episode, you’ll feel empowered to take control of your nutrition journey—on your terms. : Nutrition awareness, flexible dieting, food tracking, meal planning, health mindset, sustainable habits, weight loss, food freedom.

In today’s episode of the Strong Jon Fitness Podcast, I chat with Ruby Cherie , an online coach, discusses her approach to helping women achieve lasting fitness results. She emphasizes the importance of performance, identity shifts, and the role of coaching in transforming lives. Ruby shares insights on overcoming self-sabotage, building confidence, and the necessity of patience in the fitness journey. The discussion highlights the significance of setting realistic expectations and enjoying the process of personal development. Takeaways Focus on performance rather than just outcomes. Consider yourself an athlete in all aspects of life. Coaching is essential for personal transformation. Building confidence comes from consistency and commitment. Self-sabotage often stems from fear of change. Patience is key in the fitness journey. Set realistic expectations to avoid disappointment. Chapters 00:00 Introduction to Ruby Sheree and Her Coaching Philosophy 05:35 The Importance of Performance in Fitness and Life 12:49 Identity Shifts: From Gym-Goer to Athlete 19:04 Overcoming Fear and Self-Sabotage in Weight Loss 26:09 Building Confidence Through Consistency and Commitment 33:34 The Role of Coaching in Transformational Journeys 39:51 The Long Game: Patience in Fitness and Life 46:30 Setting Realistic Expectations and Enjoying the Journey Connect with Ruby: https://www.instagram.com/transformxruby/ Podcast: https://podcasts.apple.com/ca/podcast/100-real-with-ruby-no-bs-health-fitness-mindset/id1571464398