100% Real With Ruby; no #BS health, fitness & mindset Ruby Cherie

@irisdeadlifts

@transformxruby





if you want to look toned outside the gym you have to look jacked inside the gym, and that’s more muscle than people think





Body change

Numbers on the scales

Thinking we will be happy when

Take the OUTCOME off the pedestal

The process is where it happens





People think all the answers are in getting lean

What it takes to get toned





What the body takes





People





We arent anti fatloss

But right context

Right mindset

Do the work before it so you make it easier

So you can get in and not struggle so much and see better results

Have a better









people think dieting is always the answer to what they are feeling or struggling with

When thats all they did they usually come to us









Fuel for fatloss

Don't starve it









When life is crazy, we take the toll on our bodies

When we feel out of control of life we take the toll on our bodys





Reactive living





that they will only get bulky if they do anything else or they are afraid MOSTLY for clothes to get tigher, pants to get tighter





progress is only about getting leaner - they havent expandded their meaning of that nor phsyqiue















they dont realise toned bodies have way more muscle

that as you get older its even more important

and that theres more to all of this than chasing fatloss













beyond all its damn fucking patience





People thinking bodies don't jiggle

Lifestyle bodies vs what we think we should be looking like

What the lean hard tight body requires

Your body isnt a passport photo either





6 months building









I've been doing this for a year and it's like I know that feels like it's a long time but really and I look back at pictures of myself after like a year and I I don't look like I'm really in shape at all you know so it's like it just takes a long time like years upon years of going through this and it doesn't mean that nothing is happening along the way it's just it's it's slow



You don't need to look at the photos you take. Its data. Stop over analyzing

Take the photos, store them, leave them

Then compare year after year and see it in a zoomed out perspective



The aging body and still comparing yourself to your 30s




---

Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message

@ben_mayfieldsmith_

@transformxruby

#

Building from a more empty canvas, its a different dragon to fight -
#

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 yourself, remember you’re more than the scale or photo

5- To build a dream physique, accept being uncomfortable

6- Journal your thoughts to prevent negative self-talk and challenge irrational thoughts of self.

#
Doing hard things…”balance cant coexist when trying to change who you are”

Everything is phasic

Balance does NOT co exist with fatloss

With extreme goals

But its also not forever

Playing too comfortable can hold you back… we went from one bro extreme of hard core bodybuilding bro shit;... to now resisting the work - resisting things of like having

#

Sometimes its not in pushing harder but in taking an alternative approach

Sometimes you need to do unsustainable things to get to a place where you can find a new level of normal

But this is where social media lets you down

they always preach leaning down weight loss ove rand over

They each you ohw to lose weight and speak of that but hardly anything else

The 12 week transformations

Noone has patience for anything else

People hire coaches or do things only to lose weight

They wont subscribe or anything else

#

Trying to build muscle but be as lean as you can

Wanting to build muscle but refusing to eat enough because you are scared of the scale or gaining more weight

Your pants feeling tight when you say you want more defined legs which demands building muscle



People are mentality resistant to dieting

Unable to give a fatloss phase what it takes

Because despite not physically seeing results - theyre living in a limbo because they attach themselves so much to this lean

Waiting for the next fat loss phase

Wanting to cut calories

Scared to eat more

Scared to allow themselves more flexibility or to focus on a new direction

The why and the how. The answers arent always known at first

You need to have a flexible identity a flexible mindset that you allow to adapt, to pivot to evolve

As you go along it

-

Your balance and success criteria can evolve and change as you do and thats ok

Sometimes we don't slow down enough to realise our initial goals arent the now

We need to let go of obsessing over losing weight and what a scale says or these quantitative checkins

To allow us to understand HOW we geel, WHAT we need to focus on

How we can build a lifestyle we truly love

A live we can sustain any results we get

But also keep achieving more



Like it might be more obsessive to start with

I take that back

You may need to obsess more over prepping, planning, dealing with the discomfort of maybe eating the same thing every day and dealing with some reheated food

But it gets easier





------------

Most of those people didnt start that way with being so flexible either

Saying no to things means your saying yes to less desirable things you don't want

Isnt better if you choose your f**k yesses



the process so so important

You need to nail the basics and build the bricks

Going from really overweight to “lean” if you do it right in the sense that you are doing some form of resistance training

You will appear as though you lost fat and built muscle

Yeah you probs built some… but most was what that heavy body was already carrying around under it - if you really took it home with a coach, yes you will reveal a better physique but that works til it doesnt.



Instant gratification Why you will never get your goal in 12 week challenges; how a 12 or 16 week minimum is really only starting ground because of the complecxities of

“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 say it”



Seed oils





Red meat

___

Natural vs non natural

GMOS vs organic



15:00



Do you see long term carnivore impacting any of those

Or red meats

Or any animal meats in general



Because i get so riled up and i know you do too about netflix which typically are centered around vegans







__________

22:00

the myth behind a slowing metabolism and dieting ruining your metabolism ."Weight loss induces changes in adaptive thermogenesis in female and male physique athletes"



In conclusion, while dieting, female and male physique athletes experience REE and hormonal changes leading to adaptive thermogenesis. However, responses seemed temporary as they returned toward baseline after the recovery phase



24: NEAT







I absolutely love this topic so lets keep taking this deeper into the research and also practice







*** deflated maintenance vs real maintenance

______

40:20

Muscle and importance of it no matter what phase you are in

And how to keep it

How to train to keep it

How carbs can help if you care about your energy, performance & muscle



48: gallons of fat lost



People are scared of this stuff and stepping away from fatloss bc its all they know which again is why a coach is important - why learning maintenance is important -

And realising fat cant be lost all at once. Its in phases



And diet fatigue is the weightloss resistance

Theres so much progress you can make outside of dieting



You do fatloss in chunks

You need to revisit home and not always take your trip away to fatloss

You live at home and build your life there so learn HOW to live there so you don't gain it all back or keep losing and gaining the same weight



Be patient in the process





0-----------

57:00



Briing your wife back into it - does aging change how diet and training work? Emphasising its harder to build muscle and fat shifts to different areas but you can change that and take owndership thru actions especially building muscle



--

Hormone coaches

Holistic coaches



____

How alcohol can set you back



Its not just a heap of calories (which i call liquid fat as it is the first thing the body tries to get rid of) but behind how calorific it is and how void of nutrition it is, how else can this be a massive set back, especially for women and those as they age





You don't know how much easier your process and results can be when you give up alcohol



Muscle synthesis is already lower

Don't make it worse

Most people are drinking it before bed and alcohol before bed sedates you and your quality goes down - you may sleep the hours but they arent good ones





How about Do our elimination pathways slow down as we age or is that also individual ?



______________________



Collagen facts

This is why its important for injury

Even wound healing

Espeically as you age because collagen descreases but more isnt better

Its like WHAT are you wanting

______________________



@thealanaragon

Check alans link in his bio


---

Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message

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 rubystudiesthings@gmail.com


---

Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message

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 cutting out certain foods etcetc thinking thats the thing kjeeping you “”” fat”””









------> what do you notice when you are being a detective when people say their metabolism is slow and deficit doesnt work

Or theyve been trying to lose weight for years



How do you approach that







----





Unsustainable

Living diet hell



People are willing to yoyo for 50 years of their life… but cant give patience for a couple of years moving in the right direction





Many women can diet on alot more calories than they think…

And maintain on even more

But the issue is most people are eating way more than they think or say or “”” track”””





Weekends

Bottle necks

Why planning is important vs winging it

Anticipate things



The level of tradeoffs we also need to balance

Which i would say as a parent, if there is alot more value in family, then its even more important you nail the details of fatloss phases and do it accurately so you can get out of the phase asap and start living at maintenance

As we get older… after kids… we tend to find our “metabolism slows” and things don't “work the same”

But is that REALLLY the case… maybe you can nix that myth and explain the real truth to this, especially as a parent yourself now











The biggest struggles people come up against with nutrition



Buffet effect





80/20

i also like thinking of it like training

Aiming for 80 20 is why many struggle... its a TARGET vs a byproduct of life coming up etc

It's aiming to be as 'on point' as you can bc life accounts for 20% without you planning for it

like date nights, events, a busy day... etc





Building structure and routine & why its important







“I eat pretty healthy but the scale isn’t moving!”





Food tracking: tedious chore that makes you obsess about food? Or total game changer if you want to lose weight without feeling like you’re on a diet?





Aligning your identity

What progress means to you & your relationship with the journey

****



Yes thats the identity shift



When you think about what makes you feel good so you can show up and perform at your best everything also changes



Performance goals

More people have DE out there than you realise and BID





**** felt fluffy

Relationship with your body and food



Going back to the yoyo

Where a coach comes in, how a coach is quintessential in the game of not jsut weightloss but BEFORE and AFTER weightloss - where weightloss is NOT the main event because you want to learn how to keep results

Coaches don't sell weightloss, they sell a better life - how to get clients to see it more









Eating out

Alcohol

Sometimes you need to get strict and hard on yourself to get your foot in the game and then ease into more easy and flexibility - which is where a coach comes in because this can be hard



People don't know they need a coach, they see people talking about it. Might think its only elite things idk



Someone whos done crash diets and seen fast results before getting trapped and stuck thinking nothing will work like that - they compare everything to that experience







Other things that hold us back that f**k us up more bc social media spins it saying you can have your cake and eat it too… which isnt the case for most people starting out

But doesnt meant restriction just knowing what the journey takes

How you can adapt your level of eating to a new normal which may mean more sacri

what is progress?

what is needed?

what do you need to do?


---

Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message