BEHIND THE LEAN BODY LIFESTYLE - Nutrition, Training, Health & Body Composition - where amazing conversations happen.
this episode might ruffle some feathersbecause we're calling out the stuff that's keeping women stuck: obsessing over glute circuits, chasing 12 reps like it's magic, and thinking you're training hard when really…you're just underfed, overwhelmed, and your program isnt designed for progress, just fatigueSo while your training might be the problem.. It is also the solution - but thats only when you learn to stop training for fatigue but ignoring the WHAT - what STIMULUS needs to be sent to make that muscle growwe talk training levels, why intensity doesn't mean burnout, and how to finally start seeing your body change.2 mini wins:• eat before you lift• film your lifts. watch them back.and if you want to come on and talk about your journey—we'd love to have you.find me @transformxruby on instagrambrandon @trainingfromthegroundupand if you're in texas, san angelo area - hit his gym up!ask podcast questions: https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_link
tired of starting over every monday? stuck obsessing over your belly, your calories, your clothes feeling tight — even when you're “doing everything right”?this episode is for the woman who's:-scared to eat more because she's afraid of gaining-frustrated by her “fluffy” midsection no matter how hard she trains-constantly comparing herself to old photos, past bodies, or what worked when she was 25-training consistently… but still not seeing results-sick of living in that all-or-nothing loop of tracking, restricting, and punishing workoutsin this conversation, ruby and longtime client leanne unpack the exact mindset shift that finally broke her free from decades of dieting and body obsession.after years of chasing fat loss, leanne finally learned to trust maintenance, build strength, and let go of the obsession with shrinking.no fluff. no scales. no "fitspo" BS. just real, human moments and powerful perspective shifts you'll wish you had years ago.what you'll learn:• the moment leanne realised dieting wasn't the answer anymore• how “doing more” was keeping her stuck• how she learned to trust maintenance (and enjoy it)• why most women never see results despite working hard• the mental shift that changed her relationship with food, training + her body• what progress actually looks like after 40 — and how to stay in it long enough to win
if you've ever said “i just want to feel normal around food” — this episode's for you.because chances are… the reason food feels so exhausting isn't because you've done it wrong — it's because you've only ever learned restriction, chaos, or performative balance.if food feels like pressure, you're doing it backwardsfeel like food is way harder than it should be — even though you're doing “all the right things?”the overthinking. the pressure to get it right. the fear of going backwards. and all the mixed messages that make you feel like you're either doing too much or not enough.• why your “food freedom” still feels chaotic• how the right structure = safety, not restriction• what real food rules actually look like (and how to build them)this is for the women who've tried intuitive eating, macros, balance, clean eating… and still feel like something's off.we're ditching the noise and getting real:• why most “food freedom” advice still keeps you stuck• the truth about why moderation doesn't work (yet)• how to create food rules that don't rule youthis one is packed. it's the episode i wish i had when i was trying to “eat better” and still felt like i was spiraling.
muscle is your metabolism. carbs are your fuel. and strength is your ticket out of the cycle. this ep is everything women need to hear about body change.this episode is for every woman who's been told to eat less, do more, and just “try harder.” you're not failing—your strategy is. and in this no-bs convo with my girl kitty, we break down why your metabolism isn't broken… it's just under-muscled.we're done glorifying cardio. we're done chasing tiny deficits. and we're definitely done fearing sourdough and orange juice. this is your wake-up call to stop training like a dieter and start building like a lifter. we dive into how muscle drives calorie burn, balances your hormones, uses carbs more effectively, and finally gives you the results you've been grinding for.you'll hear us unpack why the scale lies, why you feel like you're “getting fluffier” when you're actually progressing, and how to stop sabotaging your own strength by under-eating and overthinking.this isn't about restriction—it's about expansion. stronger lifts, better food, and a mindset that finally stops fighting your body and starts working with it.
feel like nothing worksanymore?you're eating “healthy,”training hard, and doing all the “right” things—but your body just isn'tchanging the way it used to.if you've ever said “i'm doingeverything right, and nothing's working”—this episode is going to hit hard. fat loss is harder whenyou're overstressed, under-recovered. , or spent years in a deficit—thisepisode is going to explain why fat loss actually is harder for you… ifyou're petite, over 35, or peri/post-menopausal… your body's margin for erroris even tighter. this isn't just about hormones.it's not just about age. it's about what no one told you happens when youcombine low muscle mass, years of dieting, and a body that's stressed out +under-recovered. you'll walk away with: • the real reason your fat loss hasstalled (and why it's not your fault) • what to focus on if you want to stay lean,strong, and healthy for life• why more cardio or morediscipline is not the answer• how to create the body + lifeyou want without burning out trying if you've been told “just eatless and move more”—this is going to flip that whole belief on its head.want to come on for a chat aboutyour own journey or struggles? i'd love to hear from you. find me @transformxruby oninstagramask podcast questions:https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_linkapply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkdirect link to dm me on ig: https://ig.me/m/transformxruby--It's time to rewrite the rules, build strong bodies, and take control of your results.this episode will change the way you think about body transformation forever.subscribe to my pod for more actionable advice, strategies that actually work, and no-nonsense conversations about what it really takes to transform your body and mindset. Share this episode with a friend who needs to hear itI cover:Why weight loss is harder for womenWeight loss tips for petite womenFat loss strategies for women over 35Strength training for womenWhy eating less doesn't workPeriodized nutrition for weight lossBuilding muscle to boost metabolismStop dieting and start thrivingMindset shifts for sustainable fat lossHow to balance hormones and lose weight
Do you need a new lens? Are you feeling fulfilled in your journey? Or resentment? Are you lit up by your life? hard work… working hard… discipline – the REAL problem is HOW you've been using all 3its time to redefine what “results” mean based on who you want to become, not what you're afraid to lose.chris liddle and i unpack the hidden cost of hustle culture, the identity traps in the fitness world, and how your body can't change if your beliefs don't.what we cover: • why resentment is the real reason you can't stay consistent • the trap of chasing your old body while living a new life • how to build boundaries, not burnout • the psychology of shame, muscle-building, and why you're exhausted (not broken) • the real reason you keep flip-flopping between motivation and exhaustionwe also talk about what changes when you stop chasing impressive and start chasing aligned. this isn't a motivation podcast—it's a conversation about self-trust, identity, and reclaiming your energy without losing your goals.if you're feeling stuck, resentful, or burnt out from "doing the right things" with no payoff, this is your permission slip to stop blaming yourself and start upgrading your framework. you'll get:the language to name what you're experiencing (so you can finally shift it)a belief reframe that changes how you show up tomorrowa shift in how you measure successthe exact questions to ask when your results don't match your effort mini wins you can apply right now:• track emotional reps—not just physical ones• pick one boundary to reinforce this week so your training actually feels good again • stop mistaking burnout for failure—zoom out and reassess• find your new baseline—and stop over-correcting every dipfind me @transformxruby on instagramChris's Personal Motto: Lead by ExampleHis IG and podcast below POD episode; https://open.spotify.com/episode/3znsYGrFGASeboQipZ9D85IG; https://www.instagram.com/christianliddle/ Podcast; https://podcast.invigoratetraining.com/?fbclid=PAZXh0bgNhZW0CMTEAAaepE6sVZl7tK4OsOPNceaBQ1z6sMHLv5TjGmwDZ3i6jzwR53fkwyR8N6qsDUA_aem_u930rfe-GjdclIc1Uh0ckw3 books mentionedhttps://www.goodreads.com/book/show/24453082-big-magic https://www.goodreads.com/book/show/155981.Psycho_Cyberneticshttps://www.goodreads.com/book/show/123276099-unlocked 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/transformxruby
no one ever taught you how to track this part of progress.in this episode, i unpack the realities of progress — from strength gains to body recomposition — and why most women throw away the phase their body needs most.→ what progress actually looks + feels like when the numbers stall→ how strength can increase without building muscle (and why that matters)→ the tiny cues your body's changing — before you see itthis episode is the one you play when you're on the edge of switchingprograms, slashing calories again, or questioning why you even bother.because here's the thing: your progress might be working perfectly—you're just not being taught how tosee it.inside this episode: i unpack what real progressactually looks like• how to spot the real markers of progress (and why they're never loud)• the science behind why you gain strength without gaining muscle• what to track so you don't fall for “it's not working” lies again
you're lifting. you're tracking. you're trying.but your body's like… “nah.”this episode is for the women chasing fat loss and musclegrowth—but not getting either.tom and i talk through the sneaky reasons your training isn't translating toresults. not because you're not working hard—but because you're stuck in thein-between: not quite cutting, not quite building, and definitely notprogressing.we dig into:• the difference between fat loss goals vs. physique goals• how intensity gets confused with effort• why your glutes aren't growing (and it's not your program)• how to fix your training if you've hit a plateau• how most women never build the muscle they think they're building• the mental shift that makes your body finally change
if you've ever looked in the mirror and wondered:“why am i training so much… and still look the same?”its not about showing up… but HOW you show up in this episode, i break down the exact blueprint i use with clients to go from “why am i not seeing changes?” to “holy shit, i actually look like i train now.”this episode will shift the way you see effort, intensity, and progress. it's not a motivational fluff piece. it's a wake-up call with a training blueprint that actually builds shape — especially if you feel like you've been doing everything “right” and still look the same.→ if you're tired of the pump without progress → if you're changing your program every 4 weeks → if you're wondering why your check-ins look the same month after month this is for you.i'm breaking down:• the difference between “activating” your glutes and actually growing them• the boring lifts that work (and why you keep skipping them)• why soreness, fatigue, or “burn” aren't real progress markers• what intensity actually feels like — and how to start chasing that instead
SummaryIn this episode, Ruby and Nikias discuss the often overlooked aspects of muscle building compared to fat loss. They explore the psychological challenges faced during bulking phases, the importance of tracking progress through training metrics rather than physical measurements, and share personal experiences that highlight the need for patience and a solid routine in the muscle-building journey. The conversation emphasizes the significance of mindset and the need to shift focus from body image to training quality. In this conversation, Ruby Cherie and Nikias Tomasiello delve into the intricacies of muscle hypertrophy, the significance of training volume, and the psychological aspects of bulking. They discuss the importance of maintenance phases, the need for a mindset shift regarding body image, and the realistic expectations one should have when building muscle. The conversation emphasizes the necessity of a structured training program, proper nutrition, and the importance of recovery in achieving fitness goals.TakeawaysMany fitness discussions focus solely on fat loss journeys.Building muscle requires different metrics than fat loss.Patience is key in the muscle-building process.Bulking is often misunderstood and viewed negatively.Tracking training performance is more important than body measurements.Mindset plays a crucial role in muscle building.Confidence can grow through the process of bulking.It's essential to have a structured routine for muscle building.Physical changes in muscle growth are slow and require time.Focus on improving training quality rather than just body metrics. Everything you do in your program has a spill on effect.Focus on the elements that lead to muscle building.You're not an after photo; focus on the process.Expectations need to align with reality in fitness.Trust yourself to commit to a long-term building phase.Mindset plays a crucial role in muscle growth.Meal timing and nutrition are essential for recovery.You can't sculpt muscle from eating alone; training is key.Building muscle takes time and patience.Avoid the cycle of mini cuts and focus on long-term goals.Chapters00:00The Journey Beyond Fat Loss03:08Understanding Muscle Building Phases05:55Personal Experiences with Bulking09:10Tracking Progress in Muscle Building12:00The Importance of Mindset in Building Muscle14:48Navigating Body Image and Expectations18:00The Role of Measurements and Metrics21:06Focusing on Training Quality Over Quantity24:07Building Confidence Through the Process30:19Understanding Muscle Hypertrophy and Training Volume35:54The Importance of Maintenance Phases39:10Mindset Shifts in Bulking and Body Image44:23Expectations vs. Reality in Muscle Building51:15Practical Steps for Effective Muscle Buildingthings we discuss: muscle building, fat loss, bulking, fitness journey, body image, nutrition, training, mindset, progress tracking, personal experiences, muscle hypertrophy, training volume, maintenance phase, body image, bulking, expectations, nutrition, muscle building, fitness mindset, recovery
the effort trap no one talks aboutyou're showing up. tracking. trying harder than ever.but your body? not responding.and that kills your motivation faster than anything.what happens when you're doing all the things… and your body still isn'tchanging?you don't just lose motivation.you lose trust. in your process. in your body. in yourself.this episode is for the woman who's stuck in the effort trap—whereyou're doing “everything right” but not seeing the payoff.you'll hear why it's not about working harder… it's about setting your body upto actually respond.
most women think they need to eat less and do more to get lean.but what if the thing you're chasing — that lean, strong, defined look — actually requires more food, heavier lifting, and a different version of progress tracking than what you've been taught?in this episode, i sit down with brandon smith to unpack the difference between what women think they need to do vs. what actually gets them results they can see and feel.we break down:• why the scale going up can be a sign you're on the right track• what “toning” actually looks like with food and training + what it really takes to build shape beyond the initial couple months • how your training might be keeping you in maintenance (not transformation) • why building muscle often feels like fat gain — and how to handle it (+ what to focus on so you make sure its muscle)• the emotional wins you're overlooking that signal real change6 HUGE tracks for you to get started on: how to rewire the way you define progress (so you stop sabotaging it)what to track instead of obsessing over your weighthow to know if you're actually progressing (or just maintaining)what emotional growth looks like, and why it's just as important as physicalwhy progress isn't always scale-based—but it is always effort-basedthe real difference between looking strong… and being strongthis is for every woman who's done the deficit, followed the plan, and still felt like her body didn't match her effort.and if that's you? you're not broken. you've just been trained to look in the wrong places.want to come on and share your own story or struggles?i'd love to hear it.find me @transformxruby on instagramask podcast questions: https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_linkapply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkdirect link to DM me on IG: https://ig.me/m/transformxrubyBRANDON: https://tfgu.net/
feel like you've tried every macro calculator, but still don't know what you should actually be eating?what if you've been asking the wrong question this whole time?because if you think the solution is just finding the right macro ratio or calorie target,i'm going to show you why that's actually what's keeping you stuck.in this episode, we're not just talking about macros — we're dismantling the entire way you've been taught to think about them. if you've ever googled “how many calories should i eat?” or felt stuck between obsessively tracking and totally winging it, this episode is your permission slip to stop blaming your body and start asking better questions.we're going deep into:• why 1400–1600 cals isn't “maintenance” — it's survival• the reason macro calculators keep failing you• how to build habits in maintenance (not deficits)• the missing piece between numbers and results: trusttakeaway #1: if your digestion is wrecked, your energy's tanked, or your sleep sucks — your macros won't work.takeaway #2: stop optimizing before you're even consistent. standardize first. then build.this isn't just about macros. this is about reclaiming your progress. so if you're stuck in food fear, low energy, or chronic second-guessing — this one's for you.if you've tracked for years, still feel lost, and are ready to do it differently – this episode is here to explain it all to you. ground up. and why it matters to put the time in to getting it right.want to come on the podcast to share your story or struggles? message me on instagram or fill out the link below.find me @transformxruby on instagramask podcast questions: https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_linkapply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkdirect link to dm me on ig: https://ig.me/m/transformxruby
ever feel like you're doing everything right—training consistently, eating clean, tracking your food… but still not seeing the body you want?this one's for the woman who feels like she's spinning her wheels. Like your body was changing… but now its just staying the same… burn, bloat, and confusion: the real cost of false progresswhat i wish i knew before training 6x a week for 2 years is packed into this episode this episode dives into the real reasons women get stuck in false progress—even when they're consistent. i'll walk you through why “just lift and eat enough protein” isn't enough if your effort, fueling, and recovery don't match your goals.you'll learn: • why grazing and “clean eating” aren't helping your body change • what to shift when your training isn't building anything • how to finally get results without doing more or cutting harder→ we'll talk about what effort actually looks like→ why muscle is the missing piece in your fat loss puzzle→ and how to rewire your progress markers for good2 mini takeaways:• eating more isn't the problem—it's the solution if you know how to use it• progress isn't always visible right away, but it's happening when you train with purpose2 mini wins: • figure out if your training is actually stimulating growth or just burning energy • understand how to fuel for real physique change—not just fat lossif this sounds like your story, let's talk. i'd love to have you on the pod.Find mack @mackfitness305& our first episode https://open.spotify.com/episode/4YzJADIP9UkttRg5heog7U 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/transformxruby
why your calorie deficit isn't working and how to break free from the endless dieting cyclethis is why tiny deficits and weekend “cheat days” aren't harmless, why your body isn't responding the way it should, and what actually needs to happen before you ever start dieting. we cover how to prime your body, fuel your metabolism, build a maintenance lifestyle, and create real results that don't disappear the second life gets busy. if you've been spinning your wheels, scared of food, or stuck between tracking obsessively and throwing in the towel—this one will change the game.this isn't another “how to lose weight” episode.this is the real reason you're stuck in diet jailand the exact path out. the truth about “effective” deficitsyou're not failing. you're just skipping the one phase that actually makes fat loss work.this isn't another “cut calories and hope for the best” episode. this is about the part no one talks about—the pre-diet phase. the part where your body actually gets the chance to respond to what you're doing. where fat loss finally becomes possible.we're walking through the real reason you feel like you're doing everything “right” but getting nowhere—and what needs to happen before you ever cut calories again.inside, we break down:why fat loss doesn't start with the diet—it starts with your environmentwhy “eating clean” and eating enough are not the samehow trying to live in a deficit is keeping you stuck in chaosthe reason you feel like a failure when you're actually just exhaustedhow to get out of survival mode and into a body that works with youyou'll leave this episode knowing exactly why you've been spinning your wheels—and how to shift into a fat loss phase that actually works (without it taking over your whole life).
The real reason you keep finding yourself in a loop or just trying harderyou don't need another diet — you need a new way to see yourself.in this raw and real episode with executive coach jayme shiarla, we unpack the actual reasons you keep sabotaging progress… even when you know what to do.every woman who's dieted for years knows this feeling: you want to change, but you keep circling the same stuckness. if you've ever felt like you know what to do but can't seem to do it—this one's for you.
think it's just cortisol causing belly fat after 35? here's the real reason your body's not respondingand what to fix if fat loss keeps stalling.you've been told it's your hormones. that it's cortisol's fault.but what if the real reason belly fat is sticking around after 35 isn't your hormones—it's your recovery?in this episode, we break down what's actually happening with cortisol, fat storage, and why the things that used to work just… don't anymore.we cover:• why cortisol isn't the villain (and what is)• how your stress response is sabotaging your progress• why fasted training, low carb, and HIIT might be keeping you puffy• how your 40s body responds to under-recovery• what to focus on instead: muscle, meals, and metabolism• the shift every woman needs to make if she wants real, lasting changethis episode is your no-bs guide to understanding why your belly feels softer, your cravings are louder, and your results are slower—even when you're doing “everything right.”because the answer isn't harder. it's smarter.
most women are stuck in a cycle of overtraining and under-eating—and still not seeing results. this episode breaks down the truth about why that's happening.in this episode, we go straight into the real reason most women are stuck spinning their wheels. if you've been training 5–7 days a week, living on 1600 calories, and still not seeing results—you're not alone. and no, it's not your hormones. it's the hole you've dieted yourself into.betty's story is one we see far too often: starting with good intentions, chasing calorie burn, training nonstop, obsessing over the scale—and ending up exhausted, bloated, bingeing on the weekends, and blaming her body. she thought she was doing everything right. until she realized nothing was working.this isn't a weight loss episode. it's a wake-up call.you'll learn:why training more and eating less is not the path to getting leanthe hidden signs that you're under-recovering and over-stressing your systemhow maintenance (not deficit) changed her body more than any diet ever didthe mental trap of chasing control and punishing yourself with food and trainingwhat “doing everything right” really means—and how to spot when you're notthis episode will challenge everything you've been taught about fat loss, metabolism, and what it takes to build a strong, defined body. it'll call out the glamorization of grind culture, the fear of food, and the myth that your worth is tied to shrinking yourself.if you're ready to stop burning yourself into the ground—and start building a body (and life) that actually feels good—this is your episode.share this episode with a friend who needs to hear it. follow me on instagram and shoot me a message if this resonated #womensfitness #fatlosswithoutburnout #musclebuildingforwomen #overtrainingrecovery #undereatingtruth #maintenancephase #strongwomen #dietrecovery
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.
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