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

https://www.instagram.com/jace_lopez_/ @transformxruby SO much in this episode SO SO much breathing - bracing with progress and not much changing This doesn’t happen linearly Changing programs or things not working because the weight stopped going up ** this is why having lower rep hard training helps because you recruit them more Nutrition & lifestyle factor into this fatigue too And this is why things feel hard but aren’t effective for results • Higher reps talking about that part jace said • We do need more time under tension too so theres places for this. 10- Guys see more change Booty bands There are no pushing muscles. Muscles pull – it helps to imagine this for muscle centric movement • Focusing on core and bracing • Breathing is underrated • Its hard to get the best out of exercises if you aren’t optimizing for this I want to talk about nutrition for results now. We did training for results ** speaking of the running

WE ALL CRAVE A GOOD AFTER PHOTO...Social media is far from realityAnd it should NOT be what you strive for..Most of you have the most warped idea of what IS realistic, sustainable & PERCEPTION OF TIME.Motivation doesn't last. The newbie effect doesn't lastIt'll be easier for a few weeks or a couple monthsMaybe see some results...Then what? Life happensOr you open the flood gates with icecream, wine, crisps, snacking....Time passes and now you REGAIN FAT😰Mostly around your midsection😰If youre an on and off dieter, you're PRIMED to hoard fatcells🥵 hormones & metabolism are tanked2 ways to look at progress1. Time to create the best garden...Your best friend visits 2 months laterYouve hyped up the garden, All the effort into planting the best crop, finding and buying the best soil, etcetc...But nothing... some weeds, some flowers that once existed bc you did put in some effort...But the gardening was slack.Wanting a garden to transform wont happen without consistent gardening. Which doesnt mean perfect, if you skip a day, garden is fine....2. You finally hire a finance advisorCool, you have someone to help your $$ issues nowA few months later you realise youre still in the same debt.. maybe moreJust because you set intentions for the end goal and hire help, doesnt mean things fall into place. Are you making the tradeoffs...The daily lattes, weekend eats out, uber eats, random unnecessary spends?Do you even check the price tag? (Calories)Or if its a speed buy it doesnt count, its only a few dollarsIt racks upLike your snacks, licks, tastes, sips, bits and bobsEspecially as a female... even more if you have a desk jobThere is so much more to progress than the scales, photos etcOnly focusing there will have you give up. What's the point...Invest for at least a year into building your best self. To set yourself up for life ....Instead of asking ‘how quickly can I see results?"Ask yourself“how can I keep them & make PERMANENT progress?”What’s the point in getting any resultslosing any weightif you cant maintain the progress you make?🚨there's ZERO point obsessing or stressing over your timeline& how fast you see changeif you don’t know how to even maintain it 👀or even learn how to enjoy making it part of your lifestyleAIM FOR CONSISTENCY✅Steady the ship first... then sail...✅ with PATIENCE ✅😬If you don't have something beyond a scale or after photo 😬If you arent making the PROCESS your focus w/ ACTION BASED GOALS😬if you don't become the person who can maintain& live it...Believing you can... & enjoying life too...❓the after photo wont matter bc it wont last.Need some help with this?💓I'm right here :) let's goooo!!!

Pause 10 seconds Pause 10 minutes Put skills into that gap How can seeking perfectionism and beating up on ourself derail this proces Perfectionism vs excellence Emotional eating - mindful eating and how to promote it in a world of busyness & distractions to be better at regulating intake - " If you’re like most folks, this cycle continues for months, years, sometimes even decades. The pattern looks something like this: - What are values & why are they important Mine: - the truth behind willpower Resolve to change → try to overhaul your life → follow a program or change your behavior for a short time → slip back into your old habits and behaviors → feel like a failure → give yourself further “proof” you can’t do it → rinse and repeat. When this happens, we often get down on ourselves for being “weak,” not having enough “willpower,” or not “wanting it badly enough.”" - can we be unaware that our actions or ambitions arent aligned with them? how can we bridge this? - you cant shame yourself into change; talk about this. and how getting your "goal body" and to this HAPPY CONFIDENT zones needs to come from self care - PERFECTIONISM VERSUS SELF-COMPASSION - skills to not snack when stressed, bored, tired, emotional, overwhelmed - HABIT - it doesn't mean eating whatever you want, you have to also know when to say no. - if then___ - "Also, comfort food. When carbs or sweets or whatever truly does comfort in times of stress, what can replace that habit?" - how to use these skills at restaurants & eating away from "comfort" environments or safe environments especially when you have a history of restriction, how to not see it as a free for all or a reason to indulge in the most tasty looking meal for fear of missing out or "not wanting to be left out" whatever

NEAT vs STEPS carbs Metabolic flexibility & insulin sensitivity Someone whos obese PCOS nutrition MENOPAUSE nutrition & myths Collagen; what it DOES what it DOESNT 1/ what do you feel most people struggle with when it comes to nutrition for health  Black and white thinking Catasrophizing Bad training session → behaviours it leads to 2/ same but for performance People don't know how good it feels to feel good Training plan 3/ what are the most common questions you get asked (i got collagen as 1 of the 3 things i have up already) 4/ what do you wish more people understood/cared about/prioritzed more 5/ what are the most common myths that irk you 6/ what are you MOST passionate about in your job/the nutrition space @transformxruby  @aidan_the_dietitian Ideal Nutrition

-       Eating out -       Protein -       Fibre -       Making food easy -       People pleasing -       Calorie tracking -       Hunger   This is the thing though. This IS having aesthetic goals!! I have them. But theres no point having them without focusing on the habits – the aestethic goals are the outcome bc most people have to get to the first step and 2nd step     -       Reality of matinance food   Eating out and adjustments Excuses   Know what you are going to stick to…

GOALS - goal hierarchy Maybe good & bad goals fit into this Yes to ANYTHING but not EVERYTHING but what you truly want to say yes to which if we have goals that we arent even sure of… Or if we have been ina restriction minmdset for so long Or even live with our view of keeping face or wanting to look a certain waylike “im saying yes to a burger so i can prove i have balance” when really you wanted the salad sort of thing - there can be pressure there too. Ie going out to eat and knowing you want a healthier life but wanting to prove X or if you think “i don't even look fit so if i pick this ill be judged so ill get the crappy option so noone says anything” but really you DID want a grille dchicken and veg because But then there are also those saying yes to the icecream but not the pizza and fries too bc you chose your indulgence. values Choice point & examples with it Behaviour change Fear of uncertainty Lack of self belief Fear of failure Fear of success Cognitive dissonance We keep trying to solve for X that we arent doing…. But maybe we need to look upstream? Slow down - Irrational beliefs Self compassion Cognitive models Mental models Cognitive dissonance Realities of change and relapse How do you approach someone wanting X but not what it takes to get X because they w9nt admit to where they are Or thinking they must fit a mould Actually facing their shir and not shying away from hard weeks thinking there's something wrong What typically stops people from changing I know what to do but im just not doing it Cravings & emotional eating Shifting our eating identity Getting clear on your plan of action not just saying i want to make healthier choices or i want more protein but making it really clear with the steps it requires, where they factor into your day etcetc Do hard things… DRIVE The dopamine and addiction of external measures of success & progress at the cost of long term CRAFTING CHANGE podcast & https://www.instagram.com/fortitudenutritioncoaching/ find me @transformxruby

@changing_chase @transformxruby Want results? what are you going to regret doing or not doing in 3 years - All or nothing - You have to be dialled in or nothing - I only see results when im being strict on XYZ - When im being tight on my food - When you are so uncomfy with where you are…. Youre more vulnerable • What makes it hard for people to flip the switch • Where do people go wrong • (my view on the scale) • Shifting meaning of progress Fear success – define - Fear from past experiences - Not diet mode is seen as gaining & fking up - DIET RESUME; build a confidence one… Build proof – but you need to shift your meaning of progress for this And its hard to do this with diet fatigue You don’t trust yourself Bring in your examples here too Psychology of this though “eat carbs” How do you help people whove had that focus for most of their life – what are otherways you empower them to build • Daily wins Reticular activation system #271 from 2 years ago • Gaining and losing… isnt that proof enough that its time for change • Your meaning of the journey • It’s a LONG journey… if you aren’t taking diet breaks and finding other meaning in your life… You aren’t going to maintain anything you are miserable on Number on the bar Chasing the scale going down can lead to it going up in future even more than where you started - Process points

https://www.instagram.com/colindewaay/ https://www.instagram.com/transformxruby/ You cant appreciate the progress you make if you aren’t enjoying the process - Patience - Grit with adversity - all or nothing mentality they don’t want to get fatter & want to get into a fatloss phase as fast as possible grass is always greener on the other side isnt it funny though that when you have those things you aren’t appreciating all that you now have because you are so focused on what you aren’t enjoying right now - what stops people from acutally thriving outside of fatloss - why is fat loss the default initial progress is faster…. You can make little techqiue shifts to boost it up a bit more but then from there its fucking slow - Whats the rush anyway? We are all heading in the same direction to the grave Lifestyle sustainable. Fat loss is not Where is “there” • fat loss resistance being a mindset thing dieters mentality tracking, being intentional ** intentionally eating more 90% It feels like nothing is happening Im working so hard but nothing is happening Theres a time lag • Legs – building Stop doing both at the same time Cutting and bulking is dumb for the majority because they don’t know how to approach it It’s a build Not a bulk You don’t just force feed or train muscle on It takes 5x as long as a cut So yes BUILD and then fatloss Or be happy not seeing much in maintenance. I did that Not im more hovering in maintenance but im at that now what and I want to build There is no “done” that whole getting to an end goal… whats going to happen from there if you haven’t learnt how to – you don’t keep eating the same calories or doing the exact same things as the diet – you need to learn how to INTENTIONALLY thrive, perform, transform Tracking part – is it that you don’t want to keep yourself accountable to eating in a certain way - Why cant you do some of that stuff now ? - Are you making tracking more complicated than it should be - Are you tracking just to hit strict macros, or do you have ranges

@transformxruby  https://www.instagram.com/michellecarroll1 Whats important to me What does my life look like now What does my ideal life look like How mindset, your philosophy (or way of thinking about) your goals, your journey, your transformation  can take you further from your goals, have you feel worse about yourself, more out of control and less happy… Ie focusing on outcomes, rushing results, body image fixations, how tehy contribute to self sabotage “Aesthetics and looks” are the sole reason Body image isnt to say you can never care appearance again Why do you feel there is such dissonance around this I would purport something to do with being so busy with doing things and chasing things we don't slow down to even challenge it…  How we are feeling How your relationship with food is actually reflective of you “Im feeling fat/fluffy” - lets chat Why do clients over eat or emotionally eat and how can you both challenge it, create a helpful framework for it, and help them through it - reinforcing its not something you fix but something you need to address and work it Why emotional eating is a vague unhelpful term, you need to celebrate awareness of it and start to figure out the emotions ACTUALLY present, stress isnt one - thats an umbrella…  How can striving to be the best at X or work harder blah blah feed into our body and health struggles? What stops people from leaning into change and creating a better relationship with self and body for example i know people are scared to really let go because they fear they will get lazy, flow up, be too soft on themselves or get more out of control when its the opposite Obsessed with food and wanting to “be normal” is really a mindset thing where you are overvaluling an outcome NOW and coming from a negative place. Lets discuss  What do you have to say about people looking at other peoples transformations or where does social media fit in - i coach transformation to their best mental, emotional and physical selves where getting leaner may be a part of it - but our perceptions arent reality and it can be more distorted by what we expose ourselves to How about when you are fixated on family over self where you put yoruself last Loneliness & other emotions / factors that go into binge eating, emoptionsl eating, overeating etc Body fixation and wanting to fix ourselves

Health first Someone comes to you as a yoyo dieter… they want a leaner body… but they are so focused on the outcome that they don't get the outcome…  Shiny object syndrome clients that struggle to see any results because they don't see immediate reward Those always focusing on the next fat loss phase and how this holds them back from the body they want The importance of taking time away from dieting Why its not helpful to keep trying to build muscle in a deficit for the majority of people How do you know if you are training hard enough and why most people are doing it wrong. How do you make your sets count? What is effective training and why are most online programs holding you back Why are people not getting results even though theyre doing buying these programs online What are common ways people sabotage their goals of building muscle? 4 rir is enough Use rpe Exercise selection But most people aiming for 4 RIR don't actually know what leaving 2 reps are - they think its 2 until it isnt Guide  Just because you really feel it doesnt mean its effective Cutting programs Brain in a deficit -