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

If every diet feels harder than the last one, this episode is for you. An effective fat loss phase needs to be deliberately set up, deliberately executed and deliberately exited - because repeatedly half-dieting from the wrong place is exactly why every diet feels harder and leaves you softer, more frustrated and more likely to start again. Especially if you’ve been doing this for years… trying to...

if you’ve been trying to lose fat for what feels like your whole life… or you’re in that weird place where you’re technically trying to just build muscle, get your metabolism up so you can diet better next time… but youre clinging to the next fat loss phase… wanting to do both now even, but it just feels like youre in between the 2 - this one’s going to hit. “I’m consistent, I eat healthy, I train...

Your shorts feel tighter. You feel hotter, puffier, stickier and more exposed. You catch one bad reflection or try on something you haven’t worn since last summer Suddenly your brain has a complete nervy breakdown (idk why this reminds me of angus thongs and perfect snogging… but kinda that crazy) But you? You drop calories. Add cardio. Clean everything up. Get back in control. Yep… summer has a w...

If you’re scared that building muscle will make you bulky, but you’re also frustrated that dieting harder still isn’t giving you the lean, defined look you want… this episode is the mindset shift. In this episode, we’re talking about the difference between losing weight and actually building a body that looks lean, strong and shaped . Because if you’re training hard, eating low calories, avoiding...

this episode is for women over 30 who want bodyrecomposition, glute growth, a more defined stomach, better muscle tone, andless frustration with fat loss — but keep getting stuck between wanting tobuild muscle and panicking every time the scale, stomach, legs, or jeanschange.   We explain how you CAN have glutes and abs… But the way there demands a new way of thinking aboutbody recomposition Becau...

This episode is for the woman who is training, tracking, trying to eat better, trying to progressively overload, trying to do the right thing… but still looking at her body but still wondering why her body doesn’t look as lean, toned or defined as she wants it to. Still thinking, “Why do I not look like I train yet?” PS; if you want to stop the  overthinking and stressing this stuff; Heres a direc...

This is the episode for the woman who is training, dieting, walking, tracking and trying so hard… but still doesn’t understand why her body isn’t changing your body needs, a reason to adapt. It needs the right reason. In this episode of 100% Real with Ruby , I’m joined by coach Jace Lopez for a no-fluff conversation about what actually builds muscle — and why so many women are training hard, sweat...

WHY DOES PROGRESS FEEL SO. MUCH. HARDER. NOW!?!!? I promise, your body didn’t suddenly turn against you… but the way you’ve been trying to control it might not fit this season anymore this is for the woman who feels like nothing changed, but everything feels harder.   I’m joined by Amanda Thebe for the menopause conversation women actually need: we talk perimenopause, metabolism, weight gain, meno...

you know that feeling when you are technically doing the same things… but your body does not feel like your body anymore?   “why do i not feel like myself anymore?”  your sleep is off. your anxiety is at levels you’ve never experienced it… your brain feels foggy. your waist feels different. your hunger is weird. your training feels harder.  your motivation feels gone. and the most frustrating part...

i thought i was getting stronger… so why isn’t my body showing it? if you’ve ever looked at your logbook and thought, “okay, my lifts are going up, i’m training hard, i’m showing up… so why do i still not see the definition, shape, glutes, legs, or body change i want?” this episode is for you. because progress in training is not just about adding weight or ticking off another workout. and getting...

Heavy weights are not magic… And higher reps CAN feel productive BOTH can leave you stuck if you’re missing the part that really matters in your training…  In this episode, I’m breaking down one of the most overcomplicated topics in women’s fitness right now… lighter weights vs heavier weights, higher reps vs lower reps, the “best” number of sets, and the “perfect” workout split for women over 35....

If your workouts feel hard but your body still isn’t changing, this episode is probably going to hit. Because this is where so many women get stuck: you’re showing up, you’re doing the work, your sessions feel hard… but the muscle growth you thought all that effort would create just isn’t showing up yet. And that messes with your head fast. In this episode, I’m breaking down why “hard” and “effect...

if you’ve been trying to lose fat for what feels like your whole life… or you’re in that weird place where you’re technically trying to just build muscle, get your metabolism up so you can diet better next time… but youre clinging to the next fat loss phase… wanting to do both now even, but it just feels like youre in between the 2  - this one’s going to hit. because in part 2, michelle and i get...

if you’ve been training hard, hitting protein, trying to build muscle…. But you feel like your body should be changing more by now… this episode is going to hit. michelle gets a lil vulnerable with me…  to unpack what actually changed her body composition after years of lifting, dieting, comparing photos, obsessing over the scale, and mentally living in the next fat loss phase. (which was a HUGE d...

If you feel like you’re training hard, eating well. and still not getting leaner... this eipisode covers it a;; do you truly know what your body needs if you want body recomposition, better muscle tone, and a body that changes for real? In this one, I’m breaking down why so many women stay stuck in the cycle of trying harder, cutting calories again, chasing fat loss, and still not seeing the defin...

QUESTION; is your training actually buildiing the muscle that creates shape? Do you know the difference between what feels hard vs what is effective? Tracey didnt... but she swore her training was already in place and that it was a dieting issue holding her back... so- many of you may be asking... how can i actually get toned? ive been dieting but im still not seeing muscle definition! if you’re t...

MOST women fail because they dont understand what the process looks like... and this is ESPECIALLY the case for women over 35 - bcos things do. not. work. the. same. anyomre some women find they train hard, eat“better,” and somehow feel like they look worse.... the biggest lie women are told about body recomposition? that if you just “train hard and eat clean”… your body will magically tighten up...

if you’re only focusing on calories, you are doing yourself a massive disservice. we don’t just want weight loss. we want total body recomposition. and your body can’t “respond” properly if the key elements are missing this episode is a reminder that your body isn’t a calculator. you can track perfectly, train hard, and still feel like your progress is stubborn — if the body you’re trying to trans...

if you’ve ever thought “maybe i just need to cut carbs harder” “i’m eating so little… why is nothing changing... here's why dieting feels SO HARD... and why you sometimes feel like a feral raccoon at night.... because for a lot of women, the issue isn’t carbs. it’s not fat either. it’s that your diet is built around rules you can’t sustain — and your protein is too low to make the whole thing...

you can lose weight and still hate how you look. because weight loss isn’t the same thing as physique transformation. i need you to hear this if you’ve ever said: “i’m doing everything right… why do i still look soft?” because you can diet your face off, hit a lower number on the scale, and still not get the shape you’re chasing. in this episode, i go full real talk on the stuff the physique indus...

* why cant i get lean after years of dieting? (it’s not calories or hormones) * why do you gain weight when you try to eat more? * why didn’t eating more make me leaner? * why do I just feel bigger when I eat more carbs * why am I just pudgier around the middle… I’m sure you’ve asked yourself these questions why has progress stopped? why don’t you see the shape and definition you thought you would...

ok ok ok. you’ve been chasing the tighter more defined look for YEARS but your body just wont cooperate… it still feels like nothing is changing and that’s why this episode comes at you hard…. coz truth is; most of you arent sucking at this whole thing bc you arent as disciplined as you used to be… or because you arent doing enough.. you’ve been taught (years of conditioning) to obsess over the wr...

sick of the back of your legs looking spongy no matterwhat you do… and feel your legs are just CHUNKY? most women train legs wrong.. training hard isnt the issue.. training effectively is. sometimeswhat looks like progress is really just taking you around in circles legs and glutes are the most demanded topic for a reason ; because they’re the hardest place (for most women) to actually see change....

two quick wins before you even press play: • you’ll stop blaming genetics, your body or something thats wrong with YOU... & start fixing the signal you’re sending it • you’ll get a clean “do this / not that” framework for cardio, carbs, and training so you can stop spiralling if you’re walking into 2026 with the same goal you’ve had for years -“i just want to look lean and toned” -but you’re s...

want real definition? eat enough to train hard, recover and grow. this is how eating at least maintenance calories with protein and carbs create lasting shape without yo-yo dieting. you don’t get a sculpted body by starving it. in this conversation with ali gilbert, we show how eating enough lets you lift better and look leaner. we cover the big rocks first: high protein, smart carbs, progressive...