100% Real With Ruby

youre actually doing the hard yards. youre not always dieting. youre training hard... yet you're not seeing the shape, definition, or energy you know you should be seeing by now.and the worst part? you start questioning yourself. wondering if something's broken. if this is just what happens as you get older.let me be clear.... this isn't just about age either. this is going to be a strategy that can appply to everyone and anyone with an explanation on what matters most... this is about fuel. not just for training. not just for muscle. but for all the in between. and most women—especially in their 40s and 50s—are drastically underfueling the exact systems they're trying to optimize.in this episode, we go deep into the misunderstood role of carbs. not just for performance, but for recovery, hormone support, better sleep, better moods, and the ability to actually look like you train.i walk you through:• why “eating more” didn't work last time—and how to fix it• the difference between gaining fat and holding water (and why that puffy feeling is often a good thing)• what carbs are really doing inside your body (hint: it's not just about gym fuel)• the emotional resistance to carbs after 40—and why it makes sense• how to stop fueling like you're dieting and start eating like you train with intent• why 200g of carbs isn't extreme—it's the baseline for most active womenwe'll also talk about how things do shift as you age—but not in the way you've been told. you don't need to slow down. you need to support your body better. carbs aren't the reason you feel bloated, fluffy, or frustrated. they're the key to changing that.if you've ever said, “i can't eat like i used to,” this one's for you. because maybe the problem isn't that you're eating more—it's that you're still underfueling in all the wrong ways.and the biggest gains come from the moments we stop repeating old tactics that never worked for the body we have now.this isn't about a bulk. it's about building something stronger.because the women i work with don't want to be smaller. they want to be solid. powerful. defined.and that starts with your food actually doing something for you.

think your scan results are telling the truth? they're not.in this episode of 100% real with ruby, we expose the inaccuracies in body fat testing—from DEXA to InBody to those dodgy bathroom scales. these tools promise precision but deliver confusion, making you question progress that's actually real.you'll learn:• why your "lean mass" isn't just muscle• how carbs, hydration, and timing screw with results• why gym challenges use misleading data to sell success• what actually matters if you want to change your physique and feel better in your bodyyou'll walk away knowing exactly why these metrics lie—and how to measure progress in a way that empowers, not derails you.stop letting skewed data run the show. your body is smarter than the tech trying to track it.follow ruby on instagram @transformxrubyfree resources + coaching: DM me on Instagram or transformxruby.comhashtags: #bodyfatlies #ditchthescale #fitnessmindset #performanceoverperfection #buildnotshrink

Eating less but not seeing results? Learn why your body isn't responding and what it actually takes to get leaner, stronger, and finally feel in control again.If you've ever thought, “I'm barely eating... so why isn't anything changing?”—this episode is for you.Because the truth is, eating less doesn't always lead to weight loss. In fact, for many women in their 30s, 40s, and 50s, it's the very thing keeping you stuck.Today, we're diving into what you were never taught about metabolism, suppressed maintenance, and why 1500 calories isn't your magic number—it's your red flag. I break down the real reason your body isn't responding, even though your calories are already low and you're training 4–5x per week.We'll talk about:• The difference between unintentional vs. strategic maintenance• Why you feel like you're in a deficit… but your body doesn't agree• How weekend habits, stress, under-fueling, and training mismatches keep you plateaued• What your body actually needs to build shape, definition, and finally respond again• Why reverse dieting isn't the “fix”—and what works better• The mindset shift that helps you stop fearing food and start seeing resultsIf you're training hard, eating clean, and wondering why the hell nothing's changing—this is the missing link. You're not broken. You're just not being told the full story.

she did it all “right.”ran herself into the ground.trained 7 days a week.powerlifted. ate low carb. cut calories.but nothing really changed.her strength stalled. her back hurt.and she was exhausted by 3pm most days.she blamed age.until she stopped.and started eating carbs.and she'll tell you straight:→ overtraining didn't build muscle→ low carb didn't make her lean→ all-or-nothing made her miserablefor years, she did everything “right”until nothing worked.until her body said: “i'm done.”until she finally tried the thing that scared her most—eating more.and that's when it clicked.we didn't just give her more food.we gave her structure. purpose.a plan she could actually recover from.and a body that could finally respond.now she trains less and lifts more.she eats carbs. she has energy.she's stronger, leaner, and more empowered than ever.and most importantly?she's free.➝ if you're done doing everything but still getting nowhere...you know where to find me.

in this episode, ruby joins nikias to dismantle one of the biggest paradoxes in fitness: how your constant pursuit of fat loss might be the very thing keeping you stuck. if you've ever felt like you're trying your hardest—but the scale won't budge, your body won't change, and you're exhausted from tracking and starting over—this conversation is for you.we dig deep into the psychological traps behind chronic dieting, accidental maintenance, body image identity, and the fear of gaining fat. you'll learn why eating more doesn't always lead to weight gain, why most women aren't building the body they want (even in a deficit), and how to finally create a system that actually works long term—without extremes.expect tough love, real-life analogies, and a perspective shift that could change the way you train, eat, and think about progress forever. if you've been feeling stuck despite doing everything “right”—this episode will help you understand why, and what to do next.

its not a real plateau!! and heres how you can break it.... the real dieting dilemma is this; where by and Tom go all in on one of the most misunderstood topics in the fitness world: maintenance calories. Spoiler? If you've been stuck at 1500 calories for months and still feel flat, tired, or like your body is holding onto everything… that is not your maintenance—that's your body surviving.We break down the difference between true maintenance and the plateau trap, why you're not “doing something wrong” by eating more, and how metabolic suppression sneaks in when you stay in diet mode too long. You'll learn what foundational habits actually look like, how to fuel like someone who trains, and why your fear of eating more is keeping you stuck.We also cover:• The illusion of maintenance vs. real fuel needs• Why most women confuse survival with success• How training effort must match intake• What to do when fat loss stops working• Why maintenance is a strategy, not a breakWhether you've been spinning your wheels for months, terrified to eat more, or just confused about why “doing everything right” still isn't working—this episode will call you out and call you forward.Because real progress doesn't come from tracking less—it comes from training better, fueling more, and finally choosing a phase that works.instagram.com/transformxrubytransformxruby.com100% Real with Ruby Podcast

want long term results? this is what noone tells you about finding your "why" wanting goals and knowing how great is is for you isnt enough to get you consistently doing the thingIf you know what to do but still can't stick to it... this episode is for you.You keep saying you want it. You keep starting over. And you're tired of feeling like you're the problem.In this episode, I talk with Dal about what really holds women back—even when we want it so badly. We dive into why motivation isn't enough, why you keep sabotaging even though you know better, and why trying harder just leads to more burnout.This isn't about finding a better plan. It's about looking at what's underneath the patterns that keep pulling you off track.In this brutally honest and refreshingly human episode, Ruby sits down with Dal to unpack the real reasons women stay stuck—even when they're motivated, even when they "know better," and even when they've done all the right things before.Dal shares how she lost over 100 pounds without starving, without shame, and without burning herself into the ground. She reveals the identity shifts, scheduled maintenance phases, emotional unraveling, and deep mindset work that led her to long-term success.If you've ever felt broken for not being able to "just stick to it," this episode will leave you seen, grounded, and ready to focus on the real work that actually creates change.What we cover:Why 1500 calories isn't your maintenanceWhy cycle syncing & fasting advice often hurts womenHow the nervous system makes or breaks consistencyWhy "finding your why" doesn't help if you're still dysregulatedEmotional eating, overtraining, self-trust & what actually worksThis episode blends education, empowerment, and emotional truth—without fluff or performance.Keywords: female fat loss, emotional eating, muscle gain for women, nervous system and fat loss, self-sabotage, cycle syncing myths, carbs and training, consistency struggles, diet culture recovery, maintenance mindset, weight loss plateau, women's strength trainingCTA: Share this with the women in your life who keep starting over. And if this hit home? Take a walk and really sit with it.

You thought you were ready to diet. You felt strong, focused, and "mentally there." But somehow, despite your best intentions, you're stuck. You're tired, nibbling more, lifting less, and your body? Not responding like it used to.In this raw, real episode, Ruby breaks down one of the most frustrating places to be as a high-performing woman in a fat loss phase: when your body slips into a suppressed maintenance, and you don't even see it happening. It's not a lack of discipline—it's that you're unknowingly dieting in limbo.We tackle the real reasons behind metabolic stalls, carb fear, recovery gaps, and why obsessively "tightening up" after results start to slow actually leads to burnout, not breakthroughs.This is a must-listen if you're:Afraid of increasing calories after seeing progressConfused by your cravings and constant fatigueFeeling like you're stuck in a loop of trying harder but getting nowhereScared to let go of dieting even when you know it's time toYou'll leave this episode with permission to pause, pivot, and rebuild trust in your body again—with clear, grounded steps on how to get out of that unintentional maintenance trap.Because dieting isn't the goal—being fueled, strong, and thriving is.If this hits, share it with the woman still white-knuckling her plan. Take a moment to reflect, breathe, and ask: is this still serving me?Follow us on Instagram: @transformxruby @100realwithrubypodcasttopics: female fat loss, sustainable fat loss, carb myths, women over 40, fat loss over 40, muscle gain for women, recovery and fat loss, cycle syncing, fat loss for performance

do you keep telling yourself "i'll build muscle after this next fat loss phase"... but that phase never really ends?: you can't out-diet poor training. and you can't shortcut the time it takes to actually build muscle.• what if your "maintenance" calories are actually holding you back? • why obsessing over the scale is stopping your physique progress • how to break free from the bulk-cut-bulk-cut loop for goodthis is the episode that will change how you see training, fueling, and results.refocus on your training intensity—are you truly pushing close enough to failure?fuel like you mean it—undereating doesn't build muscle (and yes, carbs are your friend).commit to a building phase that lasts longer than you think you need (12 months minimum).stop measuring your worth by the scale—track your strength gains instead.like this convo? share it with a friend who needs the tough love.i want to hear from you—want to come on the podcast and talk about your journey? message me.find me @transformxruby on instagram ask podcast questions:https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_link apply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link direct link to dm me on ig: https://ig.me/m/transformxrubyFind jeff here; https://www.instagram.com/jeffhoehn_/ scroll down for time stampsBuilding muscle requires a training stimulus, not just diet.Many women make the mistake of not eating enough to build muscle.Focus on performance metrics rather than just scale weight.Training close to failure is essential for muscle growth.Nutrition plays a critical role in optimizing training performance.Body composition is key to understanding fat loss and muscle gain.Mindset affects how individuals approach training and nutrition.Optimizing metabolism can enhance fat loss phases.Finding joy in training can lead to better long-term results.The scale should not be the only measure of progress. Your body needs fat to function properly.Training properly can lead to muscle growth.Nutrition must align with training for effective results.Quality food choices are crucial for muscle building.Managing stress is essential for muscle retention.Building muscle takes time and patience.You can maintain muscle without being in a surplus.Cardio can aid recovery and overall health.Tracking nutrition can help create awareness.Stress management is key to achieving body composition goals."You can't diet on muscle.""It's glorified yo-yo dieting.""You actually never give it time.""Women need to train differently than men.""We want fat loss, not weight loss.""Muscle growth is a slow process.""You're not made out of wood.""You can start to build muscle.""Nutrition needs to match training.""Training is super important.""Building muscle is a slow process.""You can't be in a deficit forever.""Eat enough for long enough to see changes.""Stress on the body is a huge factor."00:00Introduction to Muscle Building and Nutrition02:51Common Mistakes in Muscle Building for Women06:07Training Techniques for Effective Muscle Growth08:50The Importance of Nutrition in Muscle Building12:06Understanding Body Composition and Fat Loss14:58The Role of Mindset in Training and Nutrition17:48Optimizing Metabolism for Better Results21:03Finding Joy in the Process of Building Muscle23:49The Relationship with the Scale and Body Image27:06Conclusion and Key Takeaways36:06Understanding Body Composition and Nutrition39:21The Importance of Inputs in Muscle Building43:09Training Techniques for Effective Muscle Growth49:42Balancing Cardio and Strength Training01:00:19Nutrition Strategies for Optimal Performance01:05:24The Role of Stress in Body Composition

Why Eating More Might Be the Missing Piece in Your Fat Loss JourneyAre you stuck in a fat loss phase but secretly burning out? Are you scared that taking a break means failure, laziness, or losing progress?In this episode of 100% Real with Ruby, we tackle one of the most misunderstood—and most important—strategies in sustainable body transformation: the strategic diet break. This isn't about quitting. It's about learning to pull back so you can move forward with more strength, clarity, and long-term success.What you'll learn:The real reason you're not losing fat (hint: it's not lack of effort)What a diet break actually is—and how to do it rightWhy your metabolism hasn't “broken”—but your strategy might beThe research behind why breaks protect muscle + improve resultsHow to shift your identity from dieter to strong, fuelled, and in controlWhy you might need a break even if you're not "lean enough"The difference between pushing harder vs. pushing smarterHow diet breaks preserve muscle, improve results, and prevent burnoutThe studies that prove breaks work better than constant dietingReal-world mindset shifts and client stories that prove this worksThis episode is for high-achievers, all-or-nothing thinkers, and women stuck in the loop of always trying but never quite getting there. If you want to break free from chronic dieting and finally build the physique you want—without running yourself into the ground—this one's for you.Topics: diet break, fat loss plateau, weight loss burnout, muscle preservation, metabolic health, training fatigue, female transformation, strategic nutrition, sustainable fat loss, intentional maintenance, high-achiever weight loss, diet fatigue, training recovery

In this engaging conversation, Ruby Cherie and Sarah Carne delve into the complexities of body transformation, emphasizing the importance of building muscle before focusing on fat loss. They discuss the common obsession with scale weight among women and how it can hinder progress. The conversation highlights the need for a mindset shift towards performance and strength training, rather than merely chasing numbers. They also explore the significance of training intensity, recovery, and the long-term journey of achieving a desired physique. In this conversation, Ruby Cherie discusses the importance of nutrient density, muscle building, and the impact of mindset on health and fitness. She emphasizes the need for personalized coaching and the essential habits for aging gracefully, including the role of alcohol in fitness journeys. The discussion highlights the significance of building muscle for overall health and aesthetics, as well as the mental aspects of dieting and maintaining a healthy lifestyle.• Building your best physique takes time and patience.• Women often need to focus on gaining muscle before losing fat.• The scale can be misleading and detrimental to self-image.• Chasing a specific weight can lead to unhealthy habits.• Performance and strength should be prioritized over aesthetics.• Muscle takes up space, and gaining it can change body composition.• Training intensity is crucial for muscle growth.• Recovery is just as important as training for building muscle.• Body transformation is a long-term journey, not a quick fix.• Mindset shifts are essential for sustainable progress. Nutrient density is crucial for body transformation.• Building muscle can significantly improve skin and overall appearance.• Mindset plays a vital role in dieting and health.• Alcohol consumption can hinder fitness progress.• It's important to focus on habits that support aging gracefully.• Personalized coaching is more effective than group programs.• Consistency in training is key, even with limited time.• Mental audits can help identify unhealthy dieting patterns.• Building muscle should be prioritized as we age.• Healthy habits should be treated as essential as brushing teeth.Sound Bites"The body that you want takes way longer to build.""Most women refuse to be patient.""The scale is huge for most women.""You can't just gain 10 pounds and do nonchalant training.""You need to be in a building phase.""You need to continue lifting to keep what's there.""Muscles let go of this thing called myoclines.""If you build the muscle under there, that's gonna push up.""It's generational, and kids pick up on things.""You can't want the outcome without the habits.""You have to mentally take the reprieve.""You need to take a mental audit.""You can't think about it even outside of coaching.""Step away from fat loss for a while, build your physique."Chapters00:00Introduction to Body Transformation Goals02:54The Importance of Building Muscle First06:09The Scale Obsession and Its Impact on Women09:00Chasing Numbers: The Misconception of Weight Loss11:48Performance Over Aesthetics: Shifting Mindsets15:04The Reality of Building Muscle and Fat Loss Phases17:52Training Intensity and Recovery: Key to Muscle Growth21:11Understanding Body Composition Changes24:01The Long-Term Journey of Body Transformation35:18Nutrient Density and Body Transformation40:21The Role of Muscle in Health and Aesthetics46:32Mindset and the Dieting Mentality52:05Essential Habits for Aging Gracefully01:01:05The Importance of Personalized Coaching

what if i told you that macros, steps, and even protein aren't the things keeping you stuck?this episode is a reality check for anyone doing "everything right" and still not seeing the results they want.we're talking about the big lie that's sold to women in fitness: that if you just eat clean and train hard, you'll get the body you want. but here's the truth: it's not about training harder — it's about training smarter.if you feel like you're stuck in a loop of tracking, tweaking, doubting, and overthinking... this conversation is going to hit home.we'll break down:why your food focus might actually be a distractionhow training (not nutrition) drives body compositionwhy your program might be failing youand how to shift your attention to what actually gets resultsyou'll leave this episode with a renewed sense of clarity and direction, especially if you're someone who keeps asking "why don't i look like i lift?"this isn't just another pep talk. it's the perspective shift you didn't know you needed.listen in — and let's reroute your progress back onto the path that actually leads somewhere.

If you've ever blamed yourself for “not having enough willpower”… this episode is going to change your life. Ruby sits down with behavior change researcher Dr. Gary Mendoza to blow up the outdated narratives that keep women stuck in toxic cycles of over-dieting, under-eating, and chasing perfection.if you've ever said “i know what to do, i just don't do it”—this is for you.if you've ever stepped on the scale, felt like sh*t, and questioned your whole life—this is for you.if you've ever thought “i've always been this way, i can't change”—this is 100% for you.Inside this episode, we unpack:Why willpower isn't your issue—it's your biology, stress, and blood sugarHow habits are wired into your brain (and why they never really “die”)The REAL reason the scale ruins your mood (and how to take your power back)What small changes actually rewire your brain for long-term resultsHow self-talk creates your reality—and how to use Socratic questioning to change itsmall changes don't feel sexy—but they're the ones that lastyour old behaviors are wired in. new ones need repetition to grow.you're not “slipping”—you're reverting to the brain's path of least resistance.and if you've been trying to change your body without changing your mindset first…you're just running in circles. let's change that.tag us @transformxruby & @100realwithrubypodcast if this cracked something open for you.we love hearing what landed.Next step?what if instead of shame, you used curiosity?try that

feel like you've been stuck in a fat loss loop that never ends? like no matter how hard you try, your body just doesn't respond anymore? this episode is for every woman who's been tracking, dieting, starting over—and still feeling heavier, more tired, and more defeated than ever. i break down the real reason you're stuck(hint: it's not your willpower) and why stepping away from fat loss might be the most important reset of your life. we'll unpack fat loss burnout, metabolism myths, and how to finally feel like your body is working with you—not against you. this isn't about giving up. it's about setting up the foundation that finally makes results stick.you're not crazy for being tired.you've just been dieting for years—and it's worn you down.your body is done... your emotionally, mentally and physically spent. so its time to listen to your body and give it what it needs to work like a well oiled machine again!

Why You're Not Seeing the Results You Deserve—Even When You're Doing Everything “Right”You're lifting weights.You're watching your calories.You're trying to eat more protein.And yet… your body still doesn't look the way you thought it would.So you start to wonder—“Is it my hormones?”“Is it because I'm getting older?”“Maybe I'm not trying hard enough...?”In this episode, I sit down with @powerlifterdietitian to break down the real reasons so many women feel stuck—despite doing everything “right.” We get brutally honest about what it actually takes to build the strong, lean look most women want… and spoiler alert: it's not just about fat loss.We go deep into: • Why eating less and training harder often backfires• How women mistake “training hard” for effective muscle-building• The real role of carbs in strength, performance, and body composition• Why “glamourizing the deficit” keeps women in a cycle of frustration• What true physique change requires—and why so few people stick with it long enough• The myth of scale weight progress (and what to track instead)• How social media, bad science, and even PhDs get it wrongIf you're tired of chasing tone with clean eating and cardio...If you're frustrated that your clothes don't fit the way you want, even though you're not gaining weight...If you feel like your body isn't responding the way it used to and you're scared to eat more or train differently…This episode is your wake-up call.It's time to challenge everything you've been taught about fat loss, food, and fitness—because your body isn't broken.You've just been sold the wrong blueprint.Follow us on Instagram:@transformxruby@powerlifterdietitian

0 big training mistakes keeping you stuck in a plateau (and how to fix them)you're training hard. maybe you're even sore all the time. you're doing all the “right” things—yet progress feels flat, frustrating, or just plain nonexistent.you're likely stuck because your training lacks strategic progression. and in this episode, i'm breaking down the 10 biggest training mistakes that keep women plateaued, overworked, and doubting themselves—despite putting in serious effort.if you've ever thought:“am i doing enough?”“i don't want to lose progress so i can't drop things back”“i can't ease up”“maybe it's my age or hormones stopping my legs shaping up”“why isn't this working anymore?”…this episode explains why. and more importantly—how to fix it.we dive into the difference between structured consistency and random intensity.structured consistency is how you actually build a stronger, more resilient body—it's like methodically laying bricks to build a solid house.random intensity is like stacking bricks with no blueprint. it might feel productive, but there's no stability or direction—and no real growth.you'll learn:• how lack of progression ruins results (even with consistent effort)• why soreness, fatigue, and burnout aren't markers of success• what real, intentional progression looks like in your workouts• how rest days, rep ranges, and proper intensity actually fuel results• why foundational lifts beat flashy, ever-changing routines every time• how to train for real physique and strength changes—not just sweatthis isn't about doing more. it's about doing what actually matters.if your training feels hard, but your body doesn't reflect your effort—this is your reset point.

(03:34) Prioritizing How You Feel Over NumbersThe focus shifts from mere numbers on a scale to the overall feeling of wellbeing. Mike's analogy of “living on volume eight” encourages listeners to measure success by how energized and fulfilled they feel, promoting a holistic view of health.(05:14) The Real Culprit: Highly Palatable FoodsMike explains that it's not simply sugar or carbs alone, but the combination with fats in ultra-palatable foods that derails nutrition goals. This nuanced insight challenges the oversimplification of food groups, urging listeners to consider how food synergy influences cravings and overeating.11:08) The Crucial Role of Coaching – hormonal + individual differencesCoaching is highlighted as essential for overcoming self-imposed limitations and navigating the complexities of nutrition. This reinforces the idea that expert guidance can be a transformative force, turning challenges into actionable steps toward health.(15:30) The Myth of the Perfect StartMike debunks the idea that one must wait for the “perfect moment” to start a nutrition plan. The insight here is that incremental, consistent actions—no matter how small—are what truly lead to lasting change, encouraging immediate, low-pressure action.(20:33) Building a Sustainable StructureEstablishing a structured eating routine is presented as the antidote to yo-yo dieting. A consistent, sustainable plan enables you to build healthy habits that integrate seamlessly into daily life, reducing stress and supporting long-term wellness.(24:50) Food Tracking as an Educational ToolRather than an exercise in perfectionism, tracking is reframed as a way to educate oneself about dietary habits. This approach helps demystify eating patterns and empowers you to make informed, gradual improvements without feeling overwhelmed.(51:26) Rethinking Snacking HabitsIn a candid critique of habitual snacking, Mike encourages planning meals to avoid mindless eating. This perspective challenges the norm and motivates listeners to scrutinize whether their snacking habits are truly nourishing or simply convenient.

In today's podcast episode, we're diving deep into one of the most frustrating aspects of fitness: feeling stuck despite consistent training and effort. If you've ever wondered why your legs aren't changing, why your strength has plateaued, or why your workouts have lost their spark, this episode is for you. We'll unpack common misconceptions like the belief that more exercises, sets, and volume automatically lead to better results. Instead, you'll discover the true secrets behind breaking through plateaus: addressing your weakest links, mastering foundational movements, and training with strategic intensity.We also explore the often-overlooked importance of core stability, proper bracing techniques, and full-body integration, revealing how neglecting these foundational skills might be holding you back more than you realize. Learn why training near failure in lower rep ranges (5-8 reps) is crucial for optimizing muscle recruitment and neurological adaptations—leading directly to strength gains and a leaner physique.Nutrition's vital role is another key topic, emphasizing the importance of adequately fueling your workouts to avoid chronic fatigue and metabolic slowdowns. Lastly, we discuss the power of personalized programming and why adapting your training based on continuous feedback and individual strengths and weaknesses is essential for long-term, sustainable progress. Whether you're just starting or have years of training experience, this episode offers actionable insights and thought-provoking questions designed to challenge your current approach and help you envision a clear path to the results you desire.

If you're exhausted from trying diet after diet without lasting success, you're missing the real issue....the real question?Are you truly stuck, or is your mindset quietly sabotaging your progress? In this raw, powerful episode of "100% Real with Ruby," we're unpacking the uncomfortable truth behind feeling stuck and why surface-level fixes—like better time management—aren't solving the real issues holding you backRuby dives deep into the psychology of self-sabotage, the critical importance of self-awareness, and why embracing temporary discomfort can lead to long-lasting change. Explore transformative concepts like her "second and third arrow" analogy, recalibrating expectations, and adopting the resilience of elite athletes to elevate your own journey. If you're tired of cycles of self-criticism, comparison, and frustration, this episode is your roadmap to breaking free and creating the mindset needed for real transformation.Self-sabotage isn't random; it serves a hidden emotional purpose, often protecting you from potential pain, shame, or failure. Behaviors like emotional eating, procrastination, or avoiding challenging workouts are subconsciously designed to keep you from experiencing negative emotions tied to potential failure.Reflect: How is your current self-sabotage protecting you? What fear is it shielding you from?Action: Write down your negative patterns and explore the hidden benefits they provide. Challenge these patterns by asking yourself honestly: "Do these behaviors truly align with my goals?" Awareness is the first step toward meaningful change.

Are you STILL believing these fat loss myths? The Ultimate Guide to Fat Loss, Body Composition & Carb Myths – Alan Aragon Unpacks the Truth"Tired of misinformation about fat loss, metabolism, and carbs? In this episode of 100% Real with Ruby, I sit down with renowned nutrition expert Alan Aragon to debunk the biggest myths keeping you stuck in the endless cycle of dieting, regaining weight, and feeling frustrated.We dive deep into: ✔️ Why your weight on the scale isn't the real problem ✔️ The truth about metabolic adaptation (your metabolism isn't broken!) ✔️ Why carbs aren't making you fat – and what actually does ✔️ The real reason most people regain weight after dieting ✔️ The difference between sustainable fat loss and temporary dieting ✔️ How to structure your fat loss journey for lasting successIf you've ever wondered why diets fail, why your body holds onto fat, or how to finally make progress that lasts, this episode is a must-listen.

Focusing on the Wrong Things – Why Your Hard Work Isn't Paying OffYou're training hard, watching what you eat, tracking your macros, lifting consistently—so why isn't your body reflecting the effort? The frustration is real, and you're not alone. The truth is, most people are stuck focusing on the wrong things. They're obsessing over fat loss when they should be prioritizing muscle gain, cutting calories when they should be fueling performance, and second-guessing progress based on how their clothes fit instead of trusting the process.In this episode, I'm cutting through the noise—debunking common fitness myths, exposing the real reasons you're spinning your wheels, and laying out what actually moves the needle in physique change. If you're tired of playing it too safe with your calories, stuck in the endless cycle of dieting, or confused about why your training isn't yielding results, this episode is your wake-up call.We're talking:

TOM IS BACK for an anti-wellness wankery episode again!!! – The Truth About Strength Training, Menopause & Why You're Not Seeing ResultsStruggling with stubborn body changes, slower progress, and the constant noise of social media telling you what you should be doing? You're not alone. Women over 35+ are being bombarded with misleading fitness and nutrition advice—and it's keeping them stuck in frustration, fear, and burnout.In this episode, Tom and I get real about the mistakes keeping women from seeing results, the biggest myths about hormones and training, and why so many women are doing too much of the wrong things in the gym. We cover:

# 384/ Why Building Your Metabolism is the Only Sustainable SolutionWelcome to 100% Real with Ruby, where we strip away the BS in the fitness industry and talk about what really matters when it comes to transforming your body. In this episode, we're diving into the myths that keep you stuck, the bad coaching practices that do more harm than good, and the real strategies that actually get you results. If you've ever felt like you're spinning your wheels, starving yourself, or doing endless cardio without seeing the changes you want—this episode is for you.We'll break down:✅ Why cookie-cutter programs and “many coaches” fail most women✅ The real reason why eating less and doing more cardio isn't working for you✅ How to build muscle, boost metabolism, and get leaner without starving✅ Why trusting the process is the hardest but most important thing✅ The truth about protein, carbs, and fueling for performance (not just weight loss)It's time to stop chasing quick fixes and start creating real, lasting change. Tune in, take notes, and if this episode hits home, send me a message on Instagram @transformXRuby—I want to hear from you!

In this episode of 100% Real with Ruby, I'm joined by Max Waldron, a coach, strength expert, and gym owner who has navigated multiple dimensions of the fitness industry. Together, we dive deep into the often-misunderstood differences between coaching and training, the mental and emotional barriers holding people back, and why fat loss isn't sustainable as a lifestyle. Max brings his no-BS approach to challenge the fitness myths that keep you stuck, while providing a fresh perspective on building the body and life you truly want. This conversation is packed with actionable insights, powerful mindset shifts, and tools to help you break free from frustration and step into progress. Whether you're a coach, a client, or someone who's been spinning their wheels for years, this episode will make you think differently about what it means to succeed in your health and fitness journey. Don't miss it!Most of us already know what to do. Eat better, move more, be consistent—right? But if it were that simple, why would so many still feel stuck? The truth is, it's not about knowledge; it's about what's stopping you from following through.Fat loss isn't sustainable long-term, and trying to balance it with life often leads to frustration. Fat loss should be viewed as a temporary phase, followed by maintenance or building phases.Measure What MattersObsessively tracking every metric can detract from focusing on meaningful progress. Measure the variables that truly align with goals, such as consistency and effort, rather than arbitrary metrics like scale weight.Many clients fail to appreciate their progress because they live in a scarcity mindset, focusing on what they lack instead of what they've achieved.Muscle is not bulky; it is sculpted and compact. Building muscle creates a leaner, stronger look, and achieving this requires fueling the body and training effectively. Addressing common fears of looking "too bulky" helps educate clients on the value of strength training and adequate nutritionCreating the Right EnvironmentSuccess often stems from a supportive environment, such as meal prepping, structuring workouts, and reducing decision fatigue.The Danger of Focusing Solely on Scale Weight or trying to make fat loss sustainableOver-reliance on the scale as a measure of success can undermine progress. Shifting focus to performance, strength, and habits is more productive.Key Insight: Addressing the emotional attachment to the scale helps clients find fulfillment in non-scale victories.Even perceived setbacks provide valuable insights for future progress. Clients are never truly starting over—they're building on past experiences. Reframe "failure" as an opportunity to learn and grow, fostering resilience and a growth mindset.Sustainability isn't achieved through perfect plans but by aligning mindset with actions and focusing on intrinsic motivation.Strength training fosters intrinsic motivation by creating enjoyment in the process and measurable progress beyond aesthetics.Further Knowledge: Strength training also provides a tangible sense of accomplishment, reinforcing clients' commitment to their goals.Sacrifices and Realistic Expectations (1:03:59-1:07:42):Achieving goals often requires more effort and sacrifice than initially expected. However, the trade-offs must align with what the client values most.Insight: Helping clients evaluate their willingness to make sacrifices ensures alignment with their deeper goals and life priorities.Training Intensity and FocusMany don't train with enough intensity to see significant progress. Simplified, structured programs with a focus on effort can yield better results. prioritize progressive overload in their training and focus on quality over quantity.

.... and youd be keeping itonly improving your physique over time.... right?You've dieted before. Maybe more times than you can count.You cut calories. You tracked macros. You followed the plan. So why are youstill stuck?Here's the truth:another deficit won't fix what's actually keeping you from your goals. If it did, you wouldn't still be frustrated, exhausted, and wondering why nothing is working.

In this episode of 100% Real with Ruby, I sit down with Gab Fundaro to dive deep into one of the most pervasive and misunderstood challenges women face today: body image and self-criticism. We uncover how our relationship with our appearance influences everything from confidence at work to our emotional well-being and even physical health. Together, we explore why external changes, like losing weight or changing your hairstyle, don't always lead to true happiness or improved self-worth. Instead, we focus on actionable strategies for breaking free from societal pressures, reprogramming internal narratives, and aligning with what truly matters. This episode isn't just about looking good; it's about living well and finding empowerment beyond the mirror. Tune in to hear the insights, struggles, and solutions that can help you rewrite your story and reclaim your confidence.Body image profoundly influences not only physical goals but also relationships, confidence, and emotional well-being.Self-criticism often leads to rigid rules that are difficult to maintain, exacerbating negative self-perception.Insight: Breaking the cycle starts with challenging negative self-talk and replacing it with constructive narratives. Recognizing this pattern can prevent self-sabotage.Changes in appearance, such as weight loss or new hairstyles, may bring temporary satisfaction but don't improve body image at a deeper level.Takeaway: Shifting focus from appearance to internal qualities fosters a healthier self-concept and enduring confidence.Attempting to control external appearance often stems from an inability to control life circumstances.Reflection: Building emotional resilience and focusing on values rather than control can create a sense of security and self-acceptance.Body judgments are learned behaviors, often rooted in cultural and societal expectations.Actionable Step: Identify and challenge these ingrained beliefs to reprogram your internal dialogue and foster self-acceptance.Confidence should stem from values and actions aligned with personal goals, not contingent on appearance.Encouragement: Define what confidence means to you and create actionable steps to achieve it in various life areas.Weight bias and societal norms create undue pressure to conform, reinforcing the idea that physical appearance equates to worth.Challenge: Reflect on the societal pressures you've internalized and actively reject unrealistic standards.Recognizing and sitting with difficult emotions without letting them dictate actions fosters psychological flexibility.Tip: Practice mindfulness and self-compassion to enhance emotional regulation.Misalignment between actions and values often results in dissatisfaction and reliance on external validation.Prompt: What small actions can you take today to align with your core values?Shifting to a neutral perspective helps counter toxic positivity and fosters sustainable growth.Exercise: Write down neutral thoughts about your body to practice reframing negative self-talk.Small, consistent actions build confidence and momentum for larger goals.Tip: Reflect on and celebrate one small win daily to reinforce positive behaviors.Unpacking the origins of self-judgment and societal expectations allows for intentional, lasting change.Thought: What beliefs about your body serve you, and which do not?Strength extends beyond physical fitness to include emotional and mental resilience.Suggestion: Identify areas where you feel strong outside of the gym and celebrate them.Establishing boundaries allows time for self-care and fosters healthier relationships.Action: Dedicate 10 minutes daily to a self-care activity and communicate this need to loved ones.

You're training. You're eating protein. You're doing all the things… so WHY does your body still look the same?If you've ever thought:

Ever feel like slowing down is a luxury you can't afford? You're not alone. In this episode, we dig deep into why we resist taking a step back and how it's sabotaging our goals, relationships, and overall happiness. From the myth of finishing the to-do list to the power of finding joy in the mundane, we'll explore how rest and alignment with your values can actually fast-track your progress. We're breaking down the barriers keeping you stuck in overdrive and giving you tools to rebuild trust with yourself, embrace discomfort, and prioritize what really matters. Tune in for relatable truths, actionable steps, and a path to more clarity, peace, and results without running yourself into the ground. The Shortcut You've Been Avoiding: How to Align Rest, Values, and Results • Trusting Yourself on a Plan • Trust develops when you set realistic expectations and honor your commitments. Many struggle because they overload themselves, leading to self-doubt. Reflecting on small, consistent wins can help rebuild self-trust. • The Power of Slowing Down • Many resist slowing down, fearing it hinders progress. However, rest allows reflection and better alignment with goals. Reframe rest as a productive tool to achieve clarity and reduce burnout. • Exploring Resistance to Change • Resistance stems from fear of losing control or regressing. Identify the source of this fear by asking: "What am I afraid will happen if I slow down or change my approach?" • The Myth of Completing the To-Do List • The idea that everything must be finished before you can rest is a false narrative. Shifting focus to enjoying the process prevents perpetual dissatisfaction. • Pleasure as a Gateway • Finding joy in daily experiences can enhance well-being. Whether it's the crunch of icy grass or a beautiful sunrise, small pleasures can align your actions with your desired emotional state. • The Role of Values • Values guide actions but evolve over time. Identifying patterns in your behavior can help clarify your true values, leading to more aligned decisions and fulfillment. • Perfectionism and Cognitive Dissonance • Striving for perfection often leads to misalignment with values and burnout. Acknowledge when expectations clash with reality and adjust for sustainable progress. • Experimentation Over Fear • Fear of failure or regression hinders experimentation. Trusting yourself to adapt if things go wrong can lead to significant growth and confidence. • Aligning Actions with Values • Misalignment between actions and values creates discomfort. Regularly assess whether your choices reflect your values and make adjustments as needed. • Meeting Yourself Where You Are • Starting from where you are, not where you think you "should" be, fosters progress. Acknowledge and accept your current state without judgment. • Judgment from Self and Others • Everyone experiences judgment, but learning to self-soothe can reduce its impact. Building self-compassion is key to overcoming fear of criticism. • The Drainers and Energizers in Life • Identifying what energizes or drains you can help prioritize meaningful activities. Regular reflection on these factors supports better emotional and physical health. • The Process vs. the Outcome • Focusing on the process instead of fixating on outcomes helps maintain motivation and prevents disappointment. • Taking Ownership • Feeling "stuck" often stems from avoiding discomfort. Embrace small steps toward change, even when it's challenging, to regain a sense of control. @stu.graham.s25 @transformxruby PLEASURE PROJECT

The Truth About Spot Enhancement: Why You're Stuck & What to Do Instead If you've ever felt frustrated that your legs, glutes, or stomach just won't look the way you want—no matter how hard you train or how much cardio you do—this episode is for you. We're diving into the hard truths about muscle growth, fat loss, and why most women sabotage their progress by chasing the wrong strategies. I'll break down:✔️ Why fat loss ≠ muscle definition and why cutting too soon kills your progress✔️ The real reason your legs feel bulkier when training—and why it's not fat✔️ Why your metabolism slows down in a deficit and how to avoid muscle loss✔️ The right way to structure training for sculpted, strong legs and glutes✔️ How to stop fearing food and actually fuel your body for physique enhancement This episode is your reality check—because if you keep repeating the same mistakes, you'll stay stuck in the cycle of dieting, training hard, and seeing zero changes. It's time to shift your mindset, train to enhance—not to shrink, and finally get the body you've been working for. Hit play, and let's get into it. SOME KEY POINTS TO TAKE AWAY 1. The Truth About Deficits & Muscle Growth A deficit means you're not building muscle—you're just trying to hold onto what you have. Prioritize adequate protein, proper training, and stress/sleep management when cutting.

(How to Become the Person Who Never Gives Up) In this ep, we explore the parallels between fitness and personal growth, the power of consistency, and how to embrace plateaus as part of the process. Andrew shares insights into overcoming self-sabotage, the compound effect of small habits, and shifting from aesthetics-focused goals to performance-driven empowerment. This conversation delves into mindset shifts, identity evolution, and the importance of aligning actions with long-term values. Tune in for a no-nonsense, relatable discussion packed with actionable advice to help you find joy in the journey and redefine what progress means for you. 1/ Plateaus Growth isn't linear; plateaus are inevitable and require mental resilience to push through. When progress slows, revisit your goals and adjust expectations. Are you letting plateaus demotivate you, or are you seeing them as a chance to refine your methods? 2/unrealistic expectations of rapid progress often lead to self-sabotage. Accepting slower progress reduces frustration. Reframe your mindset by focusing on long-term consistency rather than short-term perfection. What would you achieve if you embraced the process instead of fixating on speed? 3/Small, consistent actions lead to significant changes over time as described in The Compound Effect and The Slight Edge. Reflect on daily habits. Are they aligned with your long-term goals, or are they compounding toward stagnation? Coaching Helps Break Cycles. Coaches provide guidance to disrupt negative feedback loops, like self-sabotage or over-restriction, leading to sustainable habits. : If you're stuck, consider whether external guidance could help shift your perspective and actions. /Goals and values evolve with life stages. Holding onto outdated goals can create unnecessary frustration. Periodically reassess your goals. Are they still relevant, or are they rooted in past desires that no longer serve you? Progress Requires Patience and Consistency Success in fitness and social media often mirrors each other: it starts slow, feels repetitive, and seems stagnant, but consistency leads to exponential growth. Many people give up too soon because they don't see immediate results. Reflect on what small actions you can take today that could snowball into bigger achievements later. Learning Skills Leads to Faster Progress Just like mastering the basics of lifting (e.g., squats and deadlifts), mastering foundational skills in any endeavor allows for accelerated growth later. Are you building a strong foundation in your efforts? /By focusing on strength & health rather than just fat loss, people often achieve their goals as a byproduct. Are you prioritizing the wrong goal? What would happen if you shifted your focus to performance or well-being? /Social media highlights extremes, making people compare themselves to the "best of the best" rather than the average journey. Diversify your social media feed to include relatable journeys and focus on your progress. Are your comparisons inspiring or discouraging? /Identity is fluid and shaped by beliefs, language, actions. Fixed mindsets limit potential, while open ones allow growth. What language are you using about yourself? Are your beliefs helping or hindering your progress? /Emotional eating often stems from deeper issues like body image, which need addressing for long-term success. How do your habits reflect your emotions? What could you take to address the root? Saying “I'm not the type of person who…” creates mental barriers to growth. What might you achieve if you embraced flexibility in your identity? Obsessing over specific outcomes can lead to burnout. Enjoying the process creates sustainable progress. Strength training empowers people by shifting the focus from aesthetics to performance and capability. Keeping an open mind and flexible approach prepares you for changes in priorities or circumstances. @Andrewcoatesfitness @transformxruby

Ever feel like you're putting in the work but not seeing the results you know you should be? You train hard, you show up, you push through—but your legs still aren't getting leaner, your strength isn't climbing, and you're frustrated as hell. In this episode, I'm diving deep into the most common training mistakes that are holding you back. From training “hard” vs. training smart, to why your workouts might be sabotaging your muscle growth, this episode is packed with real talk, no-BS solutions, and the mindset shifts you need to actually make progress. We're covering:

Goals Should Align with Core Values, Not Just Outcomes Goals often fail because they are disconnected from deeper values. It's not enough to chase weight loss or fitness goals; they must resonate with personal values like feeling energized, being a better parent, or living a fuller life. When goals align with values, they provide long-term motivation and direction. Process Over Outcome for Sustainability Focusing solely on outcomes like weight loss can lead to burnout and unsustainable habits. Instead, building habits and enjoying the process ensures consistency and long-term success. For example, enjoying workouts and nourishing your body becomes the foundation, not the sacrifice. The Danger of Optimizing for Outcomes Alone Over-optimization often leads to self-sabotage. For instance, restrictive dieting to achieve rapid weight loss might cause binge-eating cycles, leaving you worse off than before. The key is balance and sustainability. Self-Awareness is the True Superpower Successful individuals prioritize self-awareness. Understanding triggers, emotions, and behaviors enables them to navigate challenges effectively. This introspection is crucial for overcoming setbacks and achieving meaningful progress. Perfectionism as a Hidden Saboteur Perfectionism often paralyzes action. Many avoid starting new habits or goals because they fear doing them imperfectly. Embracing imperfection allows growth, experimentation, and eventual mastery. The Fallacy of Sacrifice Equals Success The outdated "no pain, no gain" mentality rewards suffering over strategy. True progress comes from smart, intentional actions, not unnecessary hardship. Focus on manageable steps rather than extremes. Building Habits Gradually Leads to Long-Term Success Starting with where you are and building incrementally is key. For example, jumping into intense 5K runs without preparation leads to burnout. Similarly, adopting drastic dietary changes without foundational habits is unsustainable. The Importance of Emotional Awareness in Decision-Making Emotions influence daily decisions, often unconsciously. Recognizing and managing emotions can prevent self-sabotaging behaviors like overeating or skipping workouts, fostering healthier habits. Acceptance of Struggles Reduces Suffering Pain is inevitable, but suffering is optional. Accepting that challenges are part of the journey allows for better problem-solving and resilience rather than getting stuck in cycles of guilt or resistance. Goals Rooted in External Validation Often Fail Setting goals based on societal expectations or others' opinions leads to disconnection and dissatisfaction. Reflect on intrinsic motivations to create goals that truly resonate. Habituation and Motivation in Goal Setting Over time, novelty wears off, and motivation declines. Having a "North Star" or guiding purpose ensures commitment even when excitement fades, helping to avoid cycles of inconsistency. Adding Value to Your Life Instead of Taking Away Instead of focusing on restrictions (e.g., cutting out foods or fun), emphasize adding positive elements like strength, energy, and enjoyable activities. This mindset shift promotes growth and positivity. Reflecting on Progress to Build Confidence Acknowledge and celebrate small wins to reinforce progress. Many people skip this step, leading to burnout and loss of motivation. Embracing Failure as Part of Growth Failure is a natural part of learning. Instead of avoiding it, use failures as feedback to adjust and improve. This builds resilience and adaptability. Life is a Marathon, Not a Sprint Progress isn't about quick fixes but long-term consistency. Viewing each phase of life as a new level rather than starting over fosters a growth mindset.

In this episode, Ruby Cherie dives deep into the mindset shifts and practical strategies that help women break free from diet culture, self-sabotage, and generational body image struggles. Tune in to learn how to align your goals with what truly matters, overcome diet fatigue, and stop chasing quick fixes. It's time to build the body you love while feeling strong, confident, and unstoppable. Ruby discusses her own fear of seeing the scale rise and how it hindered her progress. Her coach's advice to increase carb intake helped her break free from this mindset. Many women face similar struggles, and educating them about glycogen, water retention, and muscle gain as temporary factors can build trust in the process. 1. Building Confidence Through Performance: Ruby shares a client story of focusing on improving form and movement rather than external measures like the scale. This shift led to noticeable physical changes. 2. The Value of Coaching: Ruby highlights that while many people "know" what to do, implementing it is another challenge. Having a coach provides accountability, personalized strategies, and emotional support, which are often critical to long-term success. 4. Diet Fatigue and Misaligned Expectations: Ruby addresses how constant dieting without breaks leads to "diet fatigue," making it harder to achieve goals. She emphasizes the importance of maintenance phases, which many overlook. This reflects the need to educate clients on periodized nutrition and why constant fat loss isn't sustainable. 5. The Allure of Extreme Transformations: Transformation photos often set unrealistic expectations, neglecting the nuances of those journeys, such as time, effort, and sustainability. Ruby advises against comparing oneself to these images, which often mask unhealthy practices. Instead, she advocates for celebrating incremental, realistic progress. 6. Self-Sabotage as a Symptom, Not a Problem: Ruby reframes self-sabotage as a symptom of unmet core needs, such as feeling good physically and emotionally. Addressing these foundational needs prevents cycles of self-doubt and impulsive behaviors. Coaches can help clients identify these needs through reflective questioning. 7. Raising the "Floor" of Bad Days: Ruby suggests that minimizing the impact of "bad days" by improving habits over time leads to sustainable progress. This concept resonates with building resilience and reducing the severity of setbacks. focus on small, manageable changes during challenging times. 8. Understanding Fat Loss is Hard Work: Ruby emphasizes that fat loss requires effort and is not easy, but it should also be smart work. Aligning effort with effective strategies is key. This underscores the importance of planning and personalizing approaches to align with clients' unique needs. 9. Muscle as the Key to Body Shape: Ruby explains that muscle gives the body shape, while fat loss reveals it. Women often overlook this, leading to dissatisfaction even after weight loss. Coaches can reinforce the value of muscle-building phases to achieve the aesthetic many clients desire. 10. Maintenance Over Perfection: Maintenance is easier than constant dieting, yet many people lack the skills to sustain it. Ruby advocates for teaching maintenance strategies early in the coaching process to help clients feel empowered and confident in their long-term journey. 11. The Misunderstanding of Training and Eating for Goals: Ruby stresses that most women don't train or eat adequately to achieve their goals, especially when it comes to building muscle or reducing fat. Educating clients on optimal training techniques (e.g., hamstring training) and nutrition is essential for bridging this gap. 12. Evolving Goals and Self-Awareness: Many people fail to adjust their goals as they evolve, leading to frustration and self-sabotage. Ruby encourages regular reflection to align current efforts with desired outcomes. Coaches can facilitate this by revisiting clients' goals during check-ins.

In this transformative episode, we dive deep into the science of how hormones like insulin, cortisol, and leptin influence your metabolism, appetite, and ability to lose fat or build muscle. Joined by Calvin Scheller, we unravel the confusion surrounding these key players, cutting through the noise of diet myths and misinformation to give you a clear understanding of what really drives results. We tackle insulin resistance and its relationship to lifestyle choices like physical activity, diet, and stress, showing how these factors create a ripple effect on your overall health. You'll learn why inflammation and excess body fat can disrupt your metabolic processes and why demonizing carbohydrates isn't the answer. Calvin breaks down the role of GLP-1, leptin, and appetite regulation, sharing practical tips on how to work with your body—not against it—to improve satiety and blood sugar control naturally. This episode also explores the impact of stress and cortisol on your appetite and energy levels, revealing how chronic stress can hijack your progress. We discuss the importance of recovery and the misunderstood balance between training hard and training smart, especially when it comes to building muscle and maintaining hormonal health. Whether you're frustrated with stubborn fat loss, curious about how nutrition affects your hormones, or just looking for science-backed strategies to feel better in your body, this episode has something for you. Expect actionable takeaways, a grounded perspective, and practical advice to help you move forward with confidence. Tune in to understand the interplay between your hormones, lifestyle, and long-term results—and get ready to make sustainable progress that aligns with your goals. This is your guide to ditching the quick fixes and embracing a smarter, more balanced approach to health and fitness. https://www.instagram.com/calvin_scheller https://www.instagram.com/transformxruby

Struggling to see changes in your legs and glutes despite putting in the work? This episode dives into the most frustrating questions women face about their lower body: why your legs feel bulky after training, why the scale doesn't tell the full story, and how to overcome mental and physical barriers that hold you back. I'll break down the myths about effective training, spot enhancement, and why “feeling bigger” isn't a sign of failure. You'll leave this episode with a deeper understanding of your body, practical steps to transform your training, and the mindset shifts you need to finally see and feel progress. Let's redefine how you approach building a strong, lean lower body—and your confidence along the way. Challenges Women Face with Legs and Glutes Women struggle the most with changing their legs and glutes, often feeling dissatisfied with their shape—whether too "spongy" or "bulky." The issue is compounded by ineffective training methods or lack of a structured plan. Many women overemphasize dieting without pairing it with effective, progressive strength training tailored to their needs. A program should evolve as the individual progresses to see true changes in body composition. Effective Training is Key Training effectively requires the right exercises, volume, and progression. Hard and heavy workouts are not enough if they lack strategic planning. Prioritize progressive overload, rest periods, and recovery to build muscle and redefine your body. Spot Training Misconception While spot reduction (losing fat in specific areas) is a myth, targeted training can enhance certain areas, like hamstrings or glutes, through proper programming. Pair spot enhancement training with nutrition and recovery for visible results in target areas. Clients who stay stuck in dieting mindsets miss opportunities for sustainable progress. Reflection: What would your results look like if you stopped sabotaging yourself and trusted the process? Strength as the Pathway to Progress Strength is the foundation of confidence, aesthetics, and health. It's a process that requires commitment and patience. Focus on strength as the ultimate goal, and everything else will follow.

This podcast dives deep into the truth behind fat loss, training, and why so many people struggle to see sustainable results. It debunks popular myths about cardio, cortisol, and quick fixes, explaining that these aren't the root causes of your struggles—your own mindset and behaviors often are.ngle approach or ‘magic fix' will solve everything. - the importance of proper guidance, and the need to focus on the basics: sleep, recovery, protein, and progressive training. For those willing to truly commit and trust the process, the results will come—but only if they stay the course. The Root Cause of Fat Loss Struggles Many believe that hormonal imbalances, gut issues, or cortisol are the primary reasons they can't lose weight. While these factors can contribute, the podcast underscores that the real obstacle is often self-sabotage. People skip workouts, abandon plans too quickly, and jump from one approach to another without giving anything sufficient time to work. This cycle of impatience and inconsistency leads to frustration and the illusion that they've “tried everything.” The Role of Stress and Cortisol Cortisol is frequently vilified in the fitness world, but the conversation repositions it as a misunderstood hormone. Cortisol plays a crucial role in energy regulation, inflammation control, and overall bodily functions. It becomes problematic only when stress is chronic and unmanaged, leading to poor recovery and stalled progress. Fear of food and chronic stress amplify these issues, creating a feedback loop of poor gut health, hormonal disruption, and impaired recovery. The podcast highlights how this cycle often begins in the mind, with self-doubt and fear driving unhealthy patterns. The Science of Fat Loss Fat loss is fundamentally about creating a calorie deficit, but the quality of that deficit matters. Extreme dieting leads to muscle loss, poor body composition, and a slower metabolism. The conversation emphasizes the difference between weight loss and fat loss, with the latter requiring sufficient protein, resistance training, and a moderate deficit that preserves muscle. Trendy approaches like GLP-1 drugs and overly aggressive calorie cuts are critiqued for their long-term consequences, such as muscle wasting and poor overall health. Instead, the podcast advocates for a sustainable approach, gradually increasing calories during non-dieting phases to build muscle, repair metabolism, and improve overall quality of life. Key takeaway: You can't starve your way to a better physique. Sustainable fat loss requires fueling your body and focusing on building muscle. Training: The Foundation of Progress Resistance training is highlighted as the cornerstone of body composition improvement. Building muscle increases metabolism, improves insulin sensitivity, and provides a strong foundation for achieving a lean, toned look. Cardio must be programmed strategically. High-intensity interval training (HIIT) is often misused or done incorrectly, leading to diminishing returns and unnecessary fatigue. Self-Sabotage and Mindset The podcast repeatedly emphasizes that the biggest obstacle to progress is often the person themselves. Fear of failure, perfectionism, and impatience lead to behaviors that undermine long-term success. Many people approach their goals with an all-or-nothing mindset, expecting rapid results and giving up when progress isn't immediate. 5 tips Prioritize resistance training to build and maintain muscle. Manage stress to support recovery and avoid burnout. Eat a high-protein diet and balance calories to sustain energy and performance. Incorporate walking and moderate cardio to support fat loss and cardiovascular health. Focus on consistency over perfection, allowing time for the process to work.

Leaning Out ≠ Dieting Harder or Eating LessLeaning out involves building visible muscle, not merely losing weight or cutting calories. Chronic dieting often sabotages long-term progress, leading to hormonal and metabolic issues.Insight: Reframe the goal from shrinking to building. Women often equate progress with eating less, but true transformation comes from balanced fueling and smart training. The Frustration of "Clean Eating" and OvertrainingMany train 5-6 days weekly and "eat clean," yet fail to see the desired body composition changes.Insight: Overtraining with minimal recovery and restrictive diets leads to burnout. Focus on progressive overload and fueling for performance, not deprivation. Health Costs of Over-DietingOver-dieting impacts metabolic and hormonal health, worsening body composition over time, especially as women age.Insight: Long-term health should guide strategies. Imagine your future self at 50 or 60—would your current habits sustain vitality and strength? The Misconception of "Fat" vs. "Flat"Feeling "fat" or "flat" during transformations is common, as glycogen retention and temporary swelling mask progress.Insight: Understanding these temporary changes helps build resilience. Shifts in how clothes fit or weight fluctuations aren't failures; they're part of the process. Aging and MetabolismWhat works in your 20s won't work in your 30s, 40s, or 50s. Hormonal changes demand smarter, more intentional approaches.Insight: Train with longevity in mind. Emphasize strength and recovery over calorie-burning to combat age-related muscle loss. The Power of Lifting Heavy and Pushing LimitsBuilding muscle requires training hard, lifting heavy, and embracing discomfort. Temporary swelling and scale increases can mislead.Insight: Shift the focus from the scale to performance metrics. Track strength gains and energy levels instead of obsessing over weight. Patience as the Key to SuccessUnrealistic expectations and impatience sabotage progress. Leaning out takes time, consistency, and trust in the process.Insight: Set realistic benchmarks. Instead of rushing results, celebrate small wins like improved form, endurance, or lifting heavier weights. Rebuilding Trust in YourselfMany struggle to trust themselves to stick to plans or eat enough. This self-doubt stems from years of restrictive dieting and unmet expectations.Insight: Develop self-compassion and trust. Journaling or mindfulness practices can help identify patterns and rebuild confidence. Muscle as a Foundation for LongevityMuscle isn't just for aesthetics—it supports energy, confidence, and long-term health.Insight: Think of muscle as your retirement plan for health. Build and maintain it through intentional training and nutrition. Consistency Over PerfectionThe biggest obstacle is not staying consistent long enough to see results.Insight: Stop chasing perfection. Focus on showing up daily, even when progress feels slow. Mindset Shifts for Sustainable ChangeBreaking free from chronic dieting and overtraining requires addressing deeper mindset issues.Insight: Reflect on why you pursue certain goals. Are they driven by comparison or genuine self-improvement? Building Muscle Doesn't Mean Getting "Bulky"It's nearly impossible to build large amounts of muscle accidentally, especially for women.Insight: Educate clients that muscle adds shape, not size. Women need to lift heavy without fear of becoming “too big.” The Importance of a Strong FoundationBuilding muscle and strength is like laying the foundation for a house; without it, everything crumbles over time.Insight: Invest in foundational habits. Prioritize strength training, recovery, and fueling before worrying about aesthetics. Future Self InvestmentConsider how your choices today impact your quality of life decades from now.Insight: Picture yourself at 70. Will your current habits support mobility, strength, and energy, or lead to frailty?

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

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:

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

Navigating the holidays can feel like a balancing act, but it doesn't have to! In this episode. Here's how to enjoy the holidays guilt-free while staying true to your goals.  - practical strategies to savour your favorite foods, avoid overindulgence, and wake up feeling proud of your choices - mindset shifts like the Traffic Light System and actionable tips for handling food pushers It's not about sacrifice—it's about balance and building confidence. Tune in and transform your approach to holiday eating. Don't forget to like, share, and subscribe for more empowering episodes! Let's start with the big question: Why does food feel so hard to control in the first place? Here's the core issue: most of us are stuck in a toxic cycle. We restrict, we crave, we binge, and then we start over. And it's not because you're weak or lack discipline—it's because restriction creates the very cravings you're fighting. Think about it. The more you tell yourself, “I can't have this,” the more power that food holds over you. How many times have you gone to a party or a dinner, determined to ‘be good,' only to leave feeling stuffed and miserable because you gave up halfway through? It's not your fault. Most plans don't teach you how to enjoy food AND stay on track. Does this sound familiar? Like you're either 100% on or completely off track? You're either chasing fat loss with everything you've got, or you've just said, “Screw it,” and let the holidays take over. One of my clients, Sarah, came to me with this exact struggle. Every holiday season, she felt like she'd blow her progress. She'd promise herself, “This year will be different,” only to end up frustrated and stuck in the same cycle. But here's the thing: Sarah's problem wasn't that she couldn't stick to her plan. The real issue was how she viewed her goals and progress. She was trapped in the ‘on a diet or off a diet' mindset. No balance, no in-between. And let's be real—this isn't just about food. That all-or-nothing mindset shows up in other areas too: your workouts, your habits, even how you see yourself. _________ holiday eating tips, guilt-free holidays, enjoying the holidays, holiday food balance, mindful holiday eating, stay on track holidays, food freedom during holidays, confident eating, healthy holiday habits, balanced holiday meals, holiday nutrition strategies, savoring holiday food, no guilt holiday eating, stress-free holiday food, food choices holidays, food mindset holidays, eating tips Christmas, food tips Thanksgiving, avoiding holiday bingeing, food confidence, holiday wellness, guilt-free Christmas meals, mindful Thanksgiving eating, how to enjoy holidays, food freedom strategies, balanced diet holidays, overcoming holiday overeating, healthy holiday guide, tips for holiday dinners, managing holiday meals, enjoying Christmas guilt-free, celebrating without overeating, guilt-free Thanksgiving meals, enjoying family dinners.

what are the consequences if someone just kind of thinks, oh, I can just skip over that mindset stuff and just ill just follow this, you know, workout plan and diet. I know what to do but not doing it Its easy to think “ theres no tangible benefit. Theres no way to measure this etcetc” Body image Tangible outcomes Why - if you don't feel like youre going to change You don't see Always having a diet mentality This is how i am so i need to prove it, i cant take the time to focus on other things How can i see this differently How can i tell a different story Whats another way of viewing this Old coaches Pen paluskis podcast Time pressure Process focused Track that thought Motivation When KNOWING WHAT TO DO isnt enough Having a plan isnt enough Why is it detrimental to wait until you achieve X or you get your shit together with food before you start working on mindset? When you improve your mindset, you'll notice things like: Less all-or-nothing thinking, fewer instances of self sabotage, stronger self control, more resilience... Which obviously makes things like getting to the gym and hitting your macros much easier. And when you're consistent with health behaviors... That ^ will improve your mindset (think: more belief in yourself and your abilities) Emotional regulation; noticing it… the STOPP method, the ACBDE method For those that are busy AF and aways trying to check boxes, how can we promote slowing down and seeing awareness and related habits as huge progress? Cognitive dissonance Lockdowns More social media More impatient More comparisons online More ai and artificial BS Questioning body image fears When all you do is focus on your body,,,, and in a negative way… picking negatives… waht do you think is going to come of it. Visualise how i want to show up - use this as showing up as your futjure self not as yourself now FIND KASEY AT her podcast; Not Another Mindset Podcast https://www.instagram.com/coachkaseyjo/

#perimenopause In this episode of 100% Real with Ruby, we dive deep into why those once-effective diets and workout routines just aren't cutting it anymore. Ruby walks through the physiological changes that happen as we age, how stress impacts us differently, and why it's not you—it's your approach that needs a reboot. From understanding metabolism to building a lifestyle of resilience, Ruby provides practical steps and a fresh perspective for women navigating the frustrations of evolving bodies and goals. Timestamps & Subtopics: (00:00) Introduction: Setting the stage—why the “old ways” of dieting aren't delivering the same results. (01:12) Why “Eat Less, Work Harder” is Outdated: The trap of calorie deficits and high-intensity training. (02:21) Changing Bodies, Changing Needs: How metabolism and hormonal changes affect weight and energy. (04:04) Metabolism Myths Busted: Ruby explains the truth about metabolism and the importance of muscle mass. (05:20) Caloric Deficit Reality Check: Why drastic cuts harm more than help. (07:56) The Dangers of “All-or-Nothing” Thinking: Shifting from restrictive habits to a sustainable balance. (09:34) Why Your Body Holds Onto Calories: How scarcity mentality affects calorie processing. (12:41) Daily Movement's Hidden Impact: NEAT (Non-Exercise Activity Thermogenesis) and its role in overall calorie burn. (13:48) Juggling Life, Hormones, and Fitness Goals: Managing additional stresses and the hormonal challenges for women. (18:42) Training to Build, Not Burn: The real purpose of training—building muscle for lasting transformation. (19:46) Recovery Isn't Optional: The power of rest and recovery for sustainable results. (21:25) Alcohol and Fitness: Understanding the effects of alcohol on your body and metabolism. (23:20) Resisting the Allure of “Quick Fixes”: The mindset shift needed for long-term progress. (24:29) Self-Talk and Mental Resilience: How to focus on positive, productive energy in your fitness journey. (26:54) Actionable Steps: Key steps for sustainable success: focus on protein, progressive overload, recovery, and mindset. Key Takeaways: Outdated Diet Myths: The old “eat less, do more” model doesn't work as we age. Metabolism and muscle preservation are crucial for sustainable progress. Mindset Shift: Moving from a “dieting” mentality to a performance-based approach can lead to better health and body composition. Sustainable Steps: Simple but effective actions—such as increasing NEAT, hitting protein goals, and prioritizing rest—are game-changers. Importance of Recovery: Building resilience and allowing your body to recover is as vital as any workout.