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

BIG THINGS are an accumulation of the little things . 

persistence speaks for itself

STOP MAKING THINGS MORE DIFFICULT FOR YOURSELF - 

WATCH YOUR LANGUAGE!!  Research has found that by developing our compassion we can create positive effects on our brain and immune system. It’s so effective that there’s even a type of talking therapy devoted to iT. Self-kindness Try to be caring and understanding with yourself, rather than being harshly critical or judgemental. Just because you might have more time of your hands right now, that doesn’t mean you have to be ‘doing’ more. If you start to feel your inner critic creeping in, focus on being gentle with yourself instead. It could be helpful to try to change how you are viewing your situation. Tell Yourself, “I Am Enough”. We’ve all had times in our lives when we’ve thought, “I’m not good looking enough, or smart enough, or strong enough to get what I want.” Stop it with the “I’m not enough” self-talk and replace it with the following; “I’m enough, just as I am.” “I’m worthy.” “I deserve to be happy.” “I deserve to have everything I want.”

Shit happens - recover, adapt, come back stronger

Framing your goals in positive terms makes reaching them that much easier. Positive words allow you to: Focus on what you really want, and on what is helpful and achievable. This creates positive energy and momentum instead of feelings of deprivation and resentment. Adjust your plans when you have the inevitable slip-up or bad day. Instead of giving up when you mess up, you can make small changes to balance things out. Check in with yourself before you act. Ask yourself if what you are about to eat will help you reach your goals. Have true freedom of choice, rather than forcing yourself to rely on will power alone. We just aren’t designed to white-knuckle our way through life, always resisting what we think we really want. Do your goals set you up for failure? Framing your goals in negative terms creates an all-or-nothing situation, where even one small slip means failure. And we all know where this leads—"Well, I’ve already blown it, I might as well enjoy it and start over tomorrow," which turns into next week, next month, or next year. Soon you feel like you can’t control your own behavior, but aren’t sure what to do about it. It all starts with the words. Take a close look at the words that express your goals. Take a moment to read over your goals. If you keep them written in your head, jot them down on paper quickly before you read further. Done? Now look through your goals for any of the following words: NO, NOT, NEVER, STOP, LOSE, REDUCE, LIMIT, or QUIT. If these negative words (or similar ones) play an important role in the way you have stated your goals, you may be setting yourself up for problems. Here’s why. Words are very powerful! They focus your attention in one area while other possibilities fade away. When words are negative (like those above), their results are negative. When you say, for example, that you will "Stop eating chocolate," what are you really doing? You are focusing your attention on the very thing you want to avoid—chocolate. IF going without something you want when it is always on your mind were easy, this might work. But, we all know that "out of sight, out of mind, out of reach" works a lot better.

make it EASIER for yourself

Slow down the speed of your emotions. When you catch yourself thinking negatively, take a deep breath. You need to practice becoming mindful of your racing thoughts because your automatic thinking and behaviors have unfortunately become automatic. Make sure you can commit. Setting high goals is ridiculous if you can’t commit to working toward and achieving them. This exercise also involves determining the things in your life you will need to sacrifice to achieve what you want. Behavior plays a key part… Don’t ever give up—being true to yourself. Let’s get something straight. Winners quit. They quit the right things at the right times. They also choose the right things to start and focus only on those things. That’s why you wouldn’t consider thinking of them as quitters. If you’ve entangled yourself in something that isn’t your passion, be true to yourself and find something else that is. It’s your life. You’re only lying to yourself if you continue doing something you don’t want to. Make no excuses. You are a victim of your own vibration. You are accountable for everything you do and everything that happens to you. Accept it. Own it. If you ignored the other thirteen items in this post, this one alone will carry you to the right place. Relationships make the world go ‘round… Surround yourself with the right people. You’re the average of the five people you spend the most time with. Do the math. Relationships are meant to empower you and should never victimize you. If any relationship isn’t helping you become who you want to be, walk away. Speaking of… Avoid the wrong people. I call this addition by subtraction. It’s different than surrounding yourself with the right people and a little more painful. A healthy mindset gives you stylish rose-colored glasses… Be grateful. It’s impossible to have a bad attitude when you have gratitude. Be grateful for everything you have because there are people who will never have what you have today. Believe. Whether you think you can or can’t, you’re right. Whether you think you will or won’t, you’re right. I’ve never met a person I didn’t believe in and I know more people than anyone I know. If I believe in you, you should too. Have faith. Pair faith with belief and all will turn out well. I pinky swear. Plan, do, learn, fix, and repeat… Prepare for the best, worst, and everything in between. You’ll sleep better at night knowing you have all contingencies covered. Learn. Your life will never get easier, but I assure you, you will get wiser. You might as well enjoy the getting wiser part.

YOU WILL WANT TO LISTEN TO THIS ONE.

DIET BREAKS serve more of a purpose than refeeds.  DIET BREAKS and their purpose are different for EVERYONE LIFESTYLE clients vs COMP PREP clients - YOUR starting point and actual protocol matter too!!   your HEALTH there matters.