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

you have what you need right now to take SOME action - until you know more ;) 

every cloud has a silver lining - just look closer

it’s so easy to fall into the habit of not training and then it’s so goddamn hard to get back into routine  -

a super common theme

FOREVER a theme. food is never just about the food. nutrition isn't just about macros. there is so much to it. 

VISUALISATION ALLOWS MANIFESTATION

1./Show yourself that you are worth caring for by starting to care for yourself. A tendency of people pleasers is to give relentlessly without a thought for themselves. Take time for yourself, pamper yourself—do something kind for yourself each day. 2. Allow others to help you when it is needed, and don’t be scared to reach out. You can start with small things, like asking a friend to pick up a pa...

you want the big vision but dont set lofty goals with no entry point., you need an entry level and ACTION STEPS that are simple, manageable, and in reach

this can be related to ANYTHING

the sun always comes up the next day!  

BIG THINGS are an accumulation of the little things . 

persistence speaks for itself

STOP MAKING THINGS MORE DIFFICULT FOR YOURSELF - 

WATCH YOUR LANGUAGE!!  Research has found that by developing our compassion we can create positive effects on our brain and immune system. It’s so effective that there’s even a type of talking therapy devoted to iT. Self-kindness Try to be caring and understanding with yourself, rather than being harshly critical or judgemental. Just because you might have more time of your hands right now, t...

Shit happens - recover, adapt, come back stronger

Framing your goals in positive terms makes reaching them that much easier. Positive words allow you to: Focus on what you really want, and on what is helpful and achievable. This creates positive energy and momentum instead of feelings of deprivation and resentment. Adjust your plans when you have the inevitable slip-up or bad day. Instead of giving up when you mess up, you can make small changes...

make it EASIER for yourself

Slow down the speed of your emotions . When you catch yourself thinking negatively, take a deep breath. You need to practice becoming mindful of your racing thoughts because your automatic thinking and behaviors have unfortunately become automatic. Make sure you can commit . Setting high goals is ridiculous if you can’t commit to working toward and achieving them. This exercise also involves deter...

YOU WILL WANT TO LISTEN TO THIS ONE.

DIET BREAKS serve more of a purpose than refeeds.  DIET BREAKS and their purpose are different for EVERYONE LIFESTYLE clients vs COMP PREP clients - YOUR starting point and actual protocol matter too!!   your HEALTH there matters. 

Most people are completely oblivious to the power that their own thoughts have. Beliefs carry emotion, and emotion turns to action. Those beliefs then influence the way we live. Whether you hold negative or positive beliefs about relationships, finances or your own abilities, they all carve out the path that is your life. We have no limitations in life. The only limitations we have are the ones we...

DO WHAT YOU NEED TO DO to make it easier to adhere

know thyself and don't try to fit yourself into anyone else's mould.

"Joy is found in returning to the things we love again and again. It’s better than sex, or drink, or drugs, or food, or any other substitute for joy. The meaning of life is not found in the famous, age old question: What is the meaning of life? That is a universal question that has no answer. The right question is what is the meaning of life to me? When you stop trying to keep all the plates spinn...

Here is one perception which a lot of us have engrained and it sabotages our lives: the perception that progress is linear. This means that consciously or not, we see progress like a straight road, which goes directly and smoothly to our destination. If we want to truly embrace progress and have fun with it, we need to realize that progress is not linear. Progress is organic. This mean that we may...