Episodes
@ben_mayfieldsmith_
@transformxruby
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Building from a more empty canvas, its a different dragon to fight -
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You cant keep trying to lose the last couple kgs or get to the lean without going through the other phases
The end physique needs to be built
If this is you, my biggest tips to help this period:
1- Focus on performance metrics
2- Accept bodyfat is part of the process
3- Understand scale weight is only data and not reflective of you are a person
4- Constantly check in with...
Published 04/26/24
“Be careful not to oversimplify in pursuit of simplicity. Changing the body, and maintaining those changes, is not as simple as people wish it was.”
The rise of diet camps isnt leaving us
Carnivore & veganism down falls - and while im so anti carnivore it isnt silly, im not against veganism at all but there are so many things you need to know if you want to keep health, performance & body composition in check, can you talk about both of these
Doctors say it
“Research papers...
Published 04/19/24
are you falling for any of these training myths?
any questions or topics you want us to cover in teh podcast? just inbox me at @transformxruby
or send an email to
[email protected]
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Published 04/12/24
Nutrition can be so simple
Calorie deficit
Do these things
But like you said strategist
In a world where we went from bro chicken broccoli stick tracking
To then intuitive, positivity, HAES and the total other side with you don't need to obsess over xyz to even sometimes calling tracing disordered. What do you have to say about that
Because my opinion is there is nothing more consuming and obsessive than hating where you are so much feeling so restricted byet not seeing results or...
Published 04/05/24
what is progress?
what is needed?
what do you need to do?
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Published 03/29/24
How lack of activity and muscle mass can actually make us fatter and more disposed to fat gain
Why muscle mass is so important
What being undermuscled does
The paramount importance of protein (i always say 2.2g/kg minimum protein - (target audience are wanting better body comp and usually high stress & exercise
Muscles role in insulin sensitivity - what is insulin sensitivity and why is this important for body goals (physique goals)
And role in appetite as well
Why protein can be...
Published 03/29/24
we both chased lean via fat loss only
holding ourselves to the scale
The problem is. I still didn’t look good naked. I didn’t have a more defined body. I had to fatloss and feel really restricted, my training suffers, my sleep……. So I was stalling my own potential to add more muscle. I never learned how to trust myself to be back on track rather than thinking I need to diet every time the scale goes up 5-7 lbs. I never practiced adherence and redirection. I just used the bandaid of...
Published 03/22/24
Ella:
@thefitnesspsych_
Me: @transformxruby
Fearful that they are never going to change
Communication; with ourselves & others -
People think they SHOULD know how to do things
External goals
Both sides of motivation
Do we need to listen to ourselves and actually rest
Or do we need to act to build momentum
I know what to do but im not doing it
Tradeoffs
Saying yes to something = no to other things as well
Everything serves you in some way
Flexibility VS...
Published 03/15/24
Perfectionist mentality and how that impacts results, progress & consistency
All or nothing thinking
It needs to be hard to be effective
What stops ppl from being consistent
Taking a bodybuilding approach doesn’t work – it needs to be an approach for your life
But its always going to be hard if its change so jumping to level 10 wont wotl
What would you say to someone who is feeling so uncomfy and just want to get there? How is this holding them back¬
If you want to lose...
Published 03/08/24
https://www.instagram.com/coachsamforget/
https://www.instagram.com/transformxruby/
Segment 1: The Impatience Trap
Laying ground work
Foundations first
Weightloss over fat loss
Truth of hacks and tricks
Process orientated goals
5 k not a 10 k
Calorie counting without taking in WHAT ARE you eating WHAT HABTIS are you shifting
Things can take longer than we expected when we from set them
What completing a task will entail, you cant just have a surface level...
Published 02/29/24
https://www.instagram.com/coachsamforget/
https://www.instagram.com/transformxruby/
Segment 1: The Impatience Trap
Laying ground work
Foundations first
Weightloss over fat loss
Truth of hacks and tricks
Process orientated goals
5 k not a 10 k
Calorie counting without taking in WHAT ARE you eating WHAT HABTIS are you shifting
Things can take longer than we expected when we from set them
What completing a task will entail, you cant just have a surface level...
Published 02/23/24
THE TIME COMPARISONS
Only 5% of dieters keep fat off
What are the physical and physiological consequences of chronic dieting or only doing mini bulks and not spending most of the year away from dieting
But not only physically dieting but a dieters mentality
And then the fact most people look at photo shoots online and people DIET FOR THAT TOO
I was also very focused on stage focused at first as well and thats something i noticed then but im noticing it even more now...
Published 02/16/24
stop sabotaging your goals and habits.
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Published 02/09/24
https://www.instagram.com/brandondacruz_/
https://www.instagram.com/transformxruby/
▪️THE MOST COMMON DIETARY HABITS THAT CAUSE MANY TO SPIN THEIR WHEELS- CONSTANTLY TRYING TO DIET BUT STRUGGLING TO ACTUALLY MAINTAIN A DEFICIT
Why is fatloss the only measure of progress?
How to find fulfillment and progress outside of wanting to just lean up by dieting
Then lead into the importance of fuelling and performing
Becomes a part of the lifestyle negatively yes but also identity...
Published 02/03/24
do they make you puffy?
what else do you need to know?
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Published 01/26/24
https://www.instagram.com/alecbrittonfitness_/
https://www.instagram.com/transformxruby/
- BEING BUSY AND MAKING IT WORK
- HOW YOU STILL MANAGE TO GET IN STEPS
* meal planning
What does it look like for you
How does the week look for you
How do you plan ahead
Keeping it simple is so important
- how you manage meal prepping
Multi tasking
- how you manage steps, getting activity in, fitting in your sessions
* you don’t always feel like showing up, especially when youre tired...
Published 01/19/24
https://www.instagram.com/clara_theexerpsych/
https://www.instagram.com/transformxruby/
BODY IMAGE analysis:
https://www.ncbi.nlm.nih.gov/books/NBK546582/
What if we are comparing ourselves to an old version of ourselves
This is why we want to change our bodies in the first place bc we want to be perceived in a certain way and think our body and changing it is whats going to make us feel happier more satisfied, more confident like we can wear skimpy clothes or whatever
But is it...
Published 01/12/24
And other things to consider
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Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
Published 01/08/24
NSFW
WHAT YOU NEED TO HEAR THIS NEW YEAR
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Published 01/05/24
On today’s episode of Transformation Talks, we’re joined by Ruby Cherie, an integrative specialist who connects the mind and body, taking into account all aspects that make up your life-changing transformation to permanently change the trajectory of your life without unsustainable or restrictive diets and programs.
Here’s what we got into in today’s talk:
The importance of eliminating timelines (01:41)
How to change your “default settings” (09:07)
Falling in love with our processes...
Published 12/29/23
The importance of focusing on lifestyle
Results they expect to have
Comparing ourselves to a past version of ourselves
Willing to give and sacrifice
Extrinsic factors how can we learn to develop more of an internal drive
Again CLARITY OF THE STEPS THERE
Because you can have all the clarity on the end with the clairy of the journey there so yes i love this so so much
There's also the side where people fear failing and embracing themselves
The scarier part in 2023 is people are...
Published 12/22/23
High performance
Realistic expectations
In a get it now culture
Only seeing what we see not what is
We see the world as we are not it is
And ignore alot especially when we are busy in our own world (FB examples)
INCONGRUENCE
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People say they want X but they don't what the X’s that lead to the X but its because they are looking at the wrong Xs…. their idea of how to get there is wrong;
Stages of change
Realities of change
clarity
- clietns feeling they need a...
Published 12/15/23
Emphasize how motivation plays a pivotal role in initiating and sustaining change.
Realistic expectations awareness & perception
The basics of behaviour and reasons behind them
Why is the goal there - whats driving it
What is it going to bring you
Do you find that lifestyle clients come to you comparing to a bodybuilding world because that seems to be an expectation or a “is your goal even your own”
Performance is beyond the gym and seeing it that way can create...
Published 12/08/23
THE IMPORTANCE OF THE APPROACH YOU TAKE; MUSCLE IS A CURRENCY YOU WANT TO AVOID DEBT
@thealanaragon @transformxruby
https://alanaragon.com/aarr-index/
https://www.amazon.com.au/Flexible-Dieting-Science-Based-Reality-Tested-Maintaining/dp/162860137X
https://alanaragon.com/product/proteinbook/
#254
https://open.spotify.com/episode/4Eg3wYhYuq3xp0QskSUnEs?si=gKkg-E3mQDC5691jM55LFQ
time frame it takes to build muscle
reality of building muscle
mini building phases and mini...
Published 12/01/23