100% Real With Ruby; nutrition, strength, fat loss, muscle, macros - without the fluff

So youre at a place where you are eating pretty low calories already and training hard as it is.. Where is there to go from there - there is literally no room to move - I mean yeah cool you can go on 700 calories if you like.. But you have no room to move and you are digging a MASSIVE hole if you can even stick to those calories - I mean your sleep sucks, gut sucks, you feel like shit, probably lo...

Client superstar Amy talks about  Where she  came from with food – Training Grew up with: “what diet are you on” “everything is about what you eat” DIETING RULED HER LIFE – how she broke free |detaching from the outcome & focusing on the process Food ruled her life She thought she was healthy but her relationship around food wasn’t and it impacted all her other relationships She want...

Psychological aspect of diet breaks Feeling like dieting with no results The trap of that Hunger Psychological urge to just eat Mentally defeated – Hard to build muscle at the same time as dieting – this depends on where you are though because if you are still within the first year of training properly or still have extra body fat – you can still do this – so focus on training to build muscle and...

We all have periods of time that need to be focused on building metabolic capacity, and our relationship with food and BUILDING our metabolic engines…. Improvement season. This is why its a lifestyle. Its about actively pursuing goals, recovering from that or then building and sustaining. YOUR BODY doesnt know that you want to look better - it senses it as a threat so it does what it can to “survi...

Ditch the restriction mindset, get strong and sculpted, building confidence and lose the fat for good!  We talked about the struggles women face with weight loss due to their mindset, lack of patience, high-stress levels and the need to do and control everything. How nutrition affects your metabolism and digestion and how eating low-calorie diets will affect these both negatively.

Tempting to think we need more advanced strategies People have years already behind them Before they do the complex Few things to focus on to do well – and they are the basics Its not a bad thing, it’s a good thing. You can make MASSIVE changes with the smallest changes and steps ­ % time spent in areas Analysing your life honestly “I cant havejust one” Stories HOW TO COMBAT THIS Can come from par...

GOOD? BAD? HEALTHY? NOT HEALTHY? 

Weekends are so easy to let slide... before its Monday and you're stuck in the same cycle of just feeling trapped in a yo yo 

THE MEAT OF THIS STARTS AT THE 7 MINUTE MARK! You putting meaning to other peoples words Words have no meaning unless you put it there. Our thoughts are the biggest eye into everything going on in us that is a reflection of our experiences. Reframe New reality You are going to struggle Success isn’t about opportunity – its about taking what you got and creating your success Use the struggles as yo...

How what you believe about yourself and your identity can shape your actions. You will fail Being in the present, work on the now. Not on the past. That is there, it will show its self up. But its in the past. Facts from narrative. Separate the story Someone always does something to us Stop playing the victim. What is the real narrative? – we usually have images in our mind that are better than th...

Be willing to feel You need to be willing to feel You can’t be happy if you are stuck in the future or the past. People think they are stuck right now but that because they aren’t living in the moment. _____________________________ People have history behind them of it already Women – body issues – how does that feed into how they steer their eating patterns. Self awareness – Understanding that fo...

Cognitive dissonance You have to be aware of how you think to then address them How we think about ourselves is how we perceive our environment and interactions  so many people are so busy being human doings that they aren’t sitting with themselves to allow this growing process to happen SO THEY STAY STUCK  Slowing down to allow awareness and then ownership Perfectionism – vs Identifying...

If you want good outcomes ... you need to tick all the steps needed in the process. For both the plantation of the intention, the in between of weeding, getting your hands dirty, getting yourself UNCOMFORTABLE in the shitty weathers to nourish your seed..... You need to do the work and gather the tools, the fertilizers, the amplifiers that allow it..... the days in between are about patience 😌 un...

A not miss episode

Another quickie

I will start by saying, the first 20 minutes of this episode was the greatest intro I've had on this podcast.⁠ Ruby goes IN on so many different topics that you really need to hear. She has been an amazing coach for many years and really knows her shit. Her clients are getting results and her community is strong as hell.⁠ In the episode we discussed: -Why you need non-negotiables⁠ -What to avoid i...

FORGET the timeline in your head -  some goals cant be reached at the same time  – stop being married to exercises - Asking is this better than _________ GROUP FITNESS – HUFFY PUFFY TRAINING - great to enter the gym, then its just plain cardio crap -  PROTEIN - the nutrient of youth - How it goes beyond muscle – where else is protein so beneficial With every choice theres a sacrific...

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people want to look like athletes and competitors yet they don’t eat like athletes talking all about macros but not about the fact we eat food not calories / macros – emotions & nutrients. What’s keeping us fat & stressed and how to look good, perform well & WIN at life – foundation of health is so important. Win every day Carbs – starch especially resistance starch feeds our gut Also...

Stress in the hips – sense of belief who knows – Placebo is real Dig deeper into why protein is so essential for higher stressed individuals Why is it some people can sleep better after carbs at night and others may not Also we know having more carbs than our body needs has the opposite effect – muscle mass here Kids Walking Those that cant – make it Priority because of what it brings you Training...

think about it

More isnt always best when you are already struggling to stay afloat. ... if you can step back and regather yourself so that you can have the clarity for the week ahead. And you DONT NEED TO FIGURE IT OUT ALONE

What happens when your approach goes too far? What happens when eating less stops working? when trying to do more cardio, more exercise starts to make you look and feel worse? When you literally hit a spot where you are just gaining fat but know where you are isnt where you want to be, its unsustainable and you cant just keep up what you are doing now? WHAT is your body actually trying to tell you...

Just a quickie. Too much gold to even summarize in words

teleporting misses the experiences Anxiety can often be thought of as your nervous system being aroused. If your nervous system is not aroused, you cannot experience anxiety. Naturally, most of our first reactions to cope with anxiety are by avoiding situations or objects that elicit the feelings. The biggest issue is avoidance prevents your nervous system from habituating. Which in turn allows th...