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

just because you are working hard or being 'good' doesnt mean its the right thing our biases can cloud us our influence around us... training harder or dieting harder may be holding you back "hard training" isnt always effective "healthy/good" eating isnt always effective whats the goals what are your beliefs

https://www.instagram.com/wellbalancedwithbrooke https://www.instagram.com/transformxruby    You don’t need more meal ideas you need more repetition   The reality of   Not just the financial cost but the time, the stress, the overwhelm, the guessing game     -       What other mistakes do you see with people -       Macro tetris – when to track all or some and how to slide along the scakle -       1 million ingredients to track       Log ahead     Snacks   Protein and produce   This is why I hate fasting     The time that you don’t want to do the self care is usually when you need to Self care, loving yourself, accepting, compassion. Is actually holding your prom   Steps     When people come to work with me initially they may be fearful of special events, traveling, parties, going out to eat - whatever the case may be It’s because they typically come from a background of doing EXTREMELY restrictive diets. They cut out foods/food groups (without having any understanding surrounding energy balance which BTW tracking your food will teach you) so when they go into these events they may not feel in control surrounding their food choices. Certain foods on there plans are BAD while other foods are GOOD or ALLOWED with these restrictive plans - all foods can actually fit but yes, we do need to learn how to practice restraint & aim to consume minimally processed foods *MOST* of the time (while also balancing in the fun or sometime foods along the way, of course) Whatever PLAN you’re following should allow for you to enjoy the special occasions life brings with it & teach you how to do it STRESS FREE. Special occasions don’t last the entire day/weekend. Outside of these times, we can: - Still stick to our normal solid habits surrounding them (eat similar meals that are high in protein/plants, get in some movement, make sure we stick to our regular sleep schedule as much as possible…etc) - Go in with some kind of a plan - perhaps we set some sort of a drink limit when it comes to booze. We stick to one plate for portion control. We take a loop around with a buffet style type deal & consider what’s most “worth it” to us (HELL YEAH OR MEH - my strategy my clients love). - Front load our protein prior to the event if we know we may not have many high protein food options, even consider having a protein shake beforehand, etc The most IMPORTANT thing I feel we can do is set ourselves to jump right back into our normal routine following the event (have meals prepped/planned, workouts/walks booked, etc)

https://www.instagram.com/jimmynutrition/ https://www.instagram.com/transformxruby When they want X body of the past what they are really missing is how care free they were and perhaps the whole age part of it “ i want to looking good” You graduated out of X for a reason Why do we become more uncomfortable with change and the concept of change I was listening to a podcast on change Lifestyle habits Why is a value driven life the key to finally getting the the health and fitness goals people want… Which they are trying so hard for but moving nowhere much… its just EFFORT, mostly inconsistently, so it feels hard… Wanting the outcome without the lifestyle Wanting the outcome without the process Wanting it to be easy without it being hard frst radical acceptance. Accept where you are - if you don't. Then its hard to change… WORK HARD SO YOU DON’T HAVE TO WORK SO HARD Wake up with no memories Being harder on yourself, stricter doesnt help But people don't actually know what it takes which is why they don't know what they really want and don't believe they can get it - Youre a teacher so this can work easy. We all start in the “not so sure” phase… those who are active in their learning… ie they don't just track food to hit numbers but to understand how those foods make them feel etcetc… end up doing better with creating a lifestyle in this all Curiosity Self limiting beliefs Im not someone that needs to know my why blah blah Letting go of expectations & leaning into discomfort How you can be super consistent for a month and still not see much change bc of what we think SHOULD happen… Bringing fun back into it. Why is that so important Happiness in the journey Self reflection being needed Imagine what you could accomplish if you were kinder to yourself How does being an ass hole to yourself hold you back You will always find the evidence for what you believe to be true which can hold you back You will always grasp at the biases that confirm what your beliefs are and what you think is true which can hold you back from the results you want This can also be with past predicaments Road blocks to change People fear going backwards so they don't even take a step forward They cling onto struggles of the past so they wont trust themselves to truly go all in and change Repeated patterns The reality of progress How not holding your word leads to more bad body image and negative self talk… more etremes etc. and how eating well and doing things to feel good, enjoying the process… leaks into iother areas of your life **** your environment I eat pretty well but cant lose weight… leads to all or nothing, yoyo dieting…. How people get all bound up in gaining weight when they stop focusing on fatloss because they totally let things go from the same effort they had when in fat loss Earning your indulgences…. This doesnt mean earning calories but you cant expect to just have indulgences every weekend and not blow it… restaurant meals can have up to double their stated calories… it makes it harder for small women to make progress in particular. What creates a better self image is what gets you to your outcome

people actually need to focus more on building muscle and less on losing weight - because the scale is pretty poor and showing long term health improvements Training the RIGHT way and not just ot get weight from point A to point B is SO SO important  and also why focusing on building muscle is actually so important before we go into more of the lifestyle habits that really make the BIGGEST difference to living a leaner & healthier lifestyle that IS maintainable. ___ & body composition changes which is ideally what they are really after - as well as the confidence, life, energy, and all round feeling badass that comes with it Step one for any fat loss phase is to mentally and physically be in the right place to do it - step 2 is to actually do it and do it the right way that wont have you gain it all back. Some people CAN go aggressive if step one is taken care of… but the thing is… the biggest problem with low calorie diets is that nobody can really stick to it… definitely not for long enough and many people develop the worst relationship with food along the way.  the cost of it like hunger, cravings, less life, less social life, poor sleep more hunger, more sacrifices… Yet its like they only care about results yesterday despite all that. And thats why i really wanted to talk about the muscle side first because you can get smaller and smaller and run your engine yes - but building the engine to build that dream physique is paramount However to maintain this and live a higher quality life - its important to realise that actually exercising and doing more demands your body to create more energy - and that actually allows you to have more energy. _________ Eating less to do the same thing OR move more and allow for more food to boost your energy and work a positive loop ?? Fail more often if you just go after less food more cardio more exercise Environment is the thing it is all about  -- Environmental problem 3500cals = 1lb isn't as simple as that - we are DYNAMIC Get stronger – more muscle Work out what your bottle neck is – QUOTE OF THE DAY They don't make the 5 foot 1 version of fast food restaurant menus! Its just a meal out - it can be 1200 calories and take up 75 % allowance. DEAN @walk.more.king RUBY @transformxruby

#263 with Amanda; https://open.spotify.com/episode/0ZQn8ejjmx4Opbw4Ub1Zg1?si=_V9edQndSMafO7Sp_nFtJg https://amandathebe.com/book/ Progesterone & estrogen symptoms all over the body Neurological also… everyone experiences it differently Nutrition science is a science and it isnt made Alot changes that impacts that ratio Why do some women experience weight gain during menopause despite not changing their diet or exercise habits? Can you explain how metabolism changes during menopause and how this impacts fat loss - aka the myths around it knowing that it doesnt actually change A more sophisticated approach, when you are in perimeno you cant risk winging it anymore. You need a strategy Things will never work the same anymore becuase youre lifestyle is so much more different, your stress levels, maybe your sleep Normalising the fat shift is so important Also how we lose collagen and elastin so our skin is also less tight Even HOW we move and how much we burn with the same movements drops because we do get slower… As our metabolism does fall in our laste 60s and 70s… we physiologically also have our appetites reduce then but it increases for the wrong food and its hard if you havent built the lifestyle and habits around lean, strong, healthy , the things that actually DO change and how we can keep our metabolisms fiery, our muscles strong and growing & avoid the dreaded meno-belly and fat gain most see HOW we train Grief of our youth going Acceptance of menopause Shifting goals Just how much more important is protein as we age and how can shifting our nutrition approach to be more intentional about increasing protein not only in general but in each meal can help I see snacking to be the biggest issue with perimeno and it becomes a new bad habit due to the emotional changes as well… what can women do to manage it? What are some common myths about strength training for women over 40? What role does recovery play in training for women over 40, and how can they optimize their recovery? Mentioning you cant tell the hormone indflucenes i quickly want to tough on body image Theres so many myths around cardio being bad for women in perimeno, especially long steadystate aka zone 2. I speak at lengths about this on how its super beneficial bc estrogen for heart drops so theres that need for added heart health But its all about lifestyle, training and nutrition in one Can you recover Are you feeding it Are you being silly and cutting carbs and doing crash diets trying to burn fat and lose weight with cardio or use it as a health tool We were talking about symptoms before like hot flashes sleep etcetc - Going based off symptoms (jen gunter) HRT, so many myths around oit being artificial hormones in your body is bad, youll just gain weight when you stop them, etcet… can we further on our last podcast together on this in how and where HRT plays a role, when to seek help, how to seek help and advocate for yourself because many docs are unaware And how to test for it because sadly many are so out of the loop with research on the best testing… so they jump through loops where from what i understand, when youre of a certain age is most important to go by symptoms to then prescribe it and then test from there How can HRT improve energy & motivation + help peoples health and fitness and physique goals? Alcohol - how can this impact hormones, fat gain, sleep and all the other things… id add in impacting recovery, muscle and strength training etc… How else can it impact women and what are the health effects around menopause! Especially with symptoms

what is the truth here? why is dieting hard? why do we become weightloss resistant

So we have spoken on many podcasts before about fuelling our bodies for the results we want… But we also both came from A fear of eating more A fear of doing less A fear of carbs A fear of increasing our calories A fear of carbs How clothes can even hold us back, or scales our  stories with luke when we started revamped  ** outsourcing - why is a coach so valuable in this The gain before lose No real program Fear of getting bulky “My body is different, my legs gain too fast” “Its different when youre older” “I just get bulky” “I just get fat” Fears you had, where you are now Just because you eat food…. Or train doesnt mean youll know  Why protein is soooo beneficial How “general advice” online can ruin peoples progress We see these short term things and freak the fuck out How focusing so much on short term results robs you from ever reaching long term ones Lol i eat 180-220g easy without protein powder HEAT is a waste of calories ….  Scales bf% Macro calculators “I need carbs to train” Why is it you need to focus on health first….? Like if you think about someone who has a higher blood pressure, resting HR  How youve seen these lifestyle changes benefit people How all of thi stuff can factor into a better life - people don't see it when they start… but how - i know you promote this for the guys you coach but how can the mums and women here apply this? How an active life can really help your health & body coposition  Why food quality also matters (thinking of the work to break it down PAST EPS: https://open.spotify.com/episode/7muCGAIdwGeyDdzQe1EsWu?si=VDAZ2tMDQS-6D7oW3iO2WA https://open.spotify.com/episode/0Yq1KiOO0embC6LW0poXZg?si=k1iOF0_KTOmKc_5IUDb2PQ https://open.spotify.com/episode/0xZdWU80mhSBue6Thlx1JA?si=xqU68K9ISZy29IpAD8_nDw https://www.instagram.com/thealigilbert/ https://www.instagram.com/transformxruby/

https://www.instagram.com/thefitnessmaverick/ https://www.instagram.com/transformxruby Physique development over time Looking so far into the future for what you want to achieve that you neglect the actions you need to take now which may not be fancy, IG worthy or what you like/want to do but we need to build the foundations Without foundations you only plateau harder Without foundations you only leave yourself a larger gap to fall back to when things don't go perfectly (which they wont) or you have a bad session, emotional day, holidays, etc…  Its easy to have time scarcity in terms of i need to rush this, do all these things now to achieve all these things and get better at all these things but realistically - you can only recover from so much and many of the things you see on the gram may not be conducive to you… its just something new to get more likes and engagement So with that lets talk about how to go about addressing physique development over time starting at training foundations and goals… How do you typically assess clients when they first sign up and how do you find their base line for things to “tidy up” improve etc and what are some common glaring things that youve seen over the years from most women who have been trying to get this toned physique their whole life The things you see people doing now arent always what has led to the physique they have now Idea of psychology Doing what we need vs what we want and incorporating it so you can enjoy it while giving it what you need Simply NOT dieting does not mean intentionally building muscle Does not mean intentionally eating for progress, training for progress… your process wasnt there Again outcome focus end goal focus lets you down You need to buckle TF down  Volume adjusts but you cant force train either - its always smart training Also important to realise it is a large muscle and it holds glycogen and water for days when you are training This really matters for how we plan your physique development over time Sometimes we have slower phases of learning skills which may not see big weights move You might need alot of core & lower back strengthening Where are the weaknesses in the chaing -  why sometimes big barbell moves arent the answer in some phases - common training mistakes you see with this huge trend to grow the glutes but many programs being focused on alot of less ideal moves vs big bang for buck, but also why many people are doing all the kickbacks and thrusts but still not seeing the change in their legs How only chasing prs every session holds you back  Other things to focus on for progress outside of increasing weights each week or even reps  Learning the difference between breathing and bracing is MASSIVE  How do you teach that as bracing tends to be a huge set back for so many people There is a huge difference between CORE training and ABS training…  Can we talk a bit about your favorite core moves and abs moves?  -  Food: not undereating their calories Many people want this toned physique but their pursuit of leaner is usually done with the wrong training modalities, poor exercise selection and not staying in a build for long enough Dieting to lose the first 10lb to the next 10lb etcetc  Your body doesnt like change fullstop so it is hard

now what?

@mackfitness305 @transformxruby When you go to train – whats the actually bottleneck to your physique There are many ways you can optimize movements But on the other hand you cant just go load yourself with big ass moves if there are things that we know that will plateau     -       She cut her fat loss short -       When you made it you see this stuff     TRAINING about Food about     What it takes