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

--  how long -- Body composition -- small females Frictionless fatloss Unrealistic expections If i cant do it perfect i cant do it at all Ive always been that way Biggest loser ruined expectations and reality Weight goal =/= ideal body Body composition enhancement program ____________ Unrealistic exxpectations also of what they need to do Also the whole BB world and those who have less respon...

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 (...

@coachsamforget @transformxruby “and that was enough” end of day summary 90+% of people I work with are hard enough on themselves already. And it’s extremely unlikely they need me to point out that eggs and fruit are generally a healthier choice than donuts at breakfast. ⠀ Our time together is far better spent… Taking a deeper diver is far more valuable than being guilted or shamed or blindly foll...

@coachsamforget @transformxruby “and that was enough” end of day summary 90+% of people I work with are hard enough on themselves already. And it’s extremely unlikely they need me to point out that eggs and fruit are generally a healthier choice than donuts at breakfast. ⠀ Our time together is far better spent… Taking a deeper diver is far more valuable than being guilted or shamed or blindly foll...

Big disconnect in comms with demand and supply of info Dumb info Misinformation Financial incentives EDUCATION and COACHING are 2 diff things because text book isn’t always applicable and research is on a controlled environment with people that Its not all the complex shit Its you cant stick to your diet How to make it something you can stick to Unlearn as much as you have to learn Overeating from...

ALOT of people get into the journey without knowing what it SHOULD look like or what to expect and are sold on the wrong thing Its not going to happen to me Just like it cant happen to me - process is there Chasing fat loss Harder harder harder Deep dark honest conversations ___ People run away from something and they find something they can control It comes out of hatred and then you start chasin...

But why isn't it always about eat less move more and how can that go wrong especially with the message that most people put out when they say you're just not tracking properly because you need to do more and eat less When people arent ready for fatloss to start Force v facilitate Calorie deficit on paper --- Calorie deficit not nutrient deficit Something I say alot is that your body needs to feel...

Feeling bad about what we arent doing Vs what we accomplished --- --- there is soooo much that you can do, so much out there to accomplish but only so much you can realistically do. What is realistic with body, with strength What is realistic for you ? Time limits, your history? Your willingness and ability to People arent willing to be vulnerable Intuitive eating is not to alter your physique And...

trust YOUR journey YOUR process YOURself stop looking backwards

When I put my mind to something I can achieve it - Body concious from a young age (weight attached) - Number driven Running a marathon Running away from the issue Compliments & attention on the body External validation (aaron and kim Creedon) - Value of coaching to smooth the process and lay it out for you so you can focus on other things and empowering yourself., - Feeling of getting strong –...

HORMONES: affect mood, libido and life in general. Also how not to turn into a complete and utter nutter & ogre How it isnt becasue of your hormones and its still so simple in nature “- its that you are doing dumb f**king shit “ Its not the hormones, its your approach & your lifesytle. The biggest mistakes women make when trying to lose fat are cutting calories too low for too long, doing...

Can you relate to this? , let me know @transformxruby

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 i...

Know your self. Learn yourself. Be patient with yourself

You should probably stop doing the same things if something isn’t working Not dieting forever – caloric deficits aren’t the sole answer Health status impacts results Training Muscle Carbs The things that go into eating less and moving more theres a lot more “toned” isn’t about a deficit You don’t have to eat such little calories to see results It’s a scary time when you have to unlearn everything...

people actually need to focus more on building muscle and less on losing weight - because the scale is pretty poor and showing long term health improvements Training the RIGHT way and not just ot get weight from point A to point B is SO SO important  and also why focusing on building muscle is actually so important before we go into more of the lifestyle habits that really make the BIGGEST di...

How much stuff are you missing out on by focusing on the outcome NO reverse diet is the same thing “reverse diet” is semantics playing with “maintenance” The game changes for some people who have yoyo dieted, especially as a woman, especially if you aren’t 25-30 years old anymore You can crash diet once in your life and things will never be the same again Stop digging a bigger grave with a bigger...

If you cant do a full workout, just do 30 minutes. If you are put into a situation where you can't track your macros or you are eating out, just give it your best guess and add "tax" aka add a bit extra for buffer room   If you are going on holidays etc - weekends away - track habits, keep non negotiables, get your steps, fall back to the BIG ROCKS of the 20% that makes 80% of the differ...

You do and then its done mindset But if you want to improve yourself, you need to keep the switch on You need to make changes that become part of you Success is a series of pushes!!!! And it comes with moments of floating and struggles - this is why those with a support network are seen to succeed the most What do you feel is the biggest barrier to making these changes? It’s a core change and you...

reference: https://www.instagram.com/p/CaRa4_tF7hH/ Female body composition – we aren’t small men Should we train differently? Why hypertrophy is so important Aaron trains a lot of strength athletes – They train heavy They are moving big big weights -- You cant look like anyone else. Stop looking at biomarkers in isolation How can mentally dieting even with binge restrict cycles lead to the same m...

Just some basics you already know but may not be prioritizing

Guilt and punishment cardio Progressive overload and proper macros Gut and hormonal issues Maintenance - living - theres more to life - rest and sleep is actually more important You got to eat to grow After going into a diet right after another, she realised her body hadnt changed at all You need to eat enough for enough time And train for it And stop changing your sessions and have a plan The lon...

Ruby Cherie Returns To The Podcast And Per Usual She Brings Her Insight Into How To Live A Healthier, Happier, and All Around Awesomer Life Without Giving Up All The Joys In Life While Still Holding Yourself Accountable To Improving Your Life.  Ruby Works With People of All Walks of Life and Has Experienced All The Ups and Downs of The Fitness Industry Which Help Her Cut Through The B.S. This...

@dillonphaneuf @transformxruby __ Many people know deep down it’s time for a change, yet you repeat the same habits is such a painful and exhausting cycle. But women fall into this more often then anything CONFIDENCE AND WHY THIS IS SO IMPORTANT ----- You lose confidence when you try to take 5 not 4 steps. Males can accidently get jacked Women are more susceptible - hormones etc Not really progres...

People thinking advice is universal in general - because a tool may be great for someone but not others Nothing is one size fits all but its a common theme where people just want the pretty stuff and its become so focused on weight loss that the pivotal part of actually getting the confidence, health, fitness and looking AMAZING with our dream bodys…. It actually comes from building the base which...