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

#perimenopause In this episode of 100% Real with Ruby, we dive deep into why those once-effective diets and workout routines just aren’t cutting it anymore. Ruby walks through the physiological changes that happen as we age, how stress impacts us differently, and why it’s not you—it’s your approach that needs a reboot. From understanding metabolism to building a lifestyle of resilience, Ruby provi...

Sharons Journey over the years has been AMAZING and one to talk of... through a host of health issues, perimenopause and navigating this thing called LIFE... you dont exist in isolation all to do with food and training theres so much more to this ! STOP JUDGING YOURSELF for where you are right now, past failures, whatever it is. sharonrichardsspiritualmedium@gmail.com sharonrichardsspiritualmedium...

submit questions or topics here Muscle mass isn’t just about aesthetics—it’s crucial for maintaining strength, energy, and a higher metabolism. But if you’re over 35 and haven’t spent at least a year focused on building muscle, there’s a reality check here: you’re likely losing up to 1% of muscle per year since the age of 30. That’s muscle loss due to aging, and if left unchecked, it can lead to w...

Nikias; fuelling your body to train hard and build the muscle and strength you want. Importance of fuelling well for gains and prioritising performance for the physique you want * hard training isnt alwayss for growth - effective sets - progressive stimulus, debunk it and mistakes - EMG ** honest effort ** 8 second reps 1) short-term - peri-workout nutrition 2) long-term - the importance of being...

the one mindset shift that will help you stay the journey for your best results note.... its not only the scale weight that can set you off, its not only seeing yourself in progress photos either. its the constant body checks, mirrors, how your clothes feel. yes even that...

@irisdeadlifts @transformxruby Why time outside of a deficit is so important even if you have fat to lose.. Theres things that need to be addressed so that fat loss can be short, sharp and effective LEARN FROM THE LESSONS - you need self awareness When you do hard things and over come them… if its in line with the life you want to live, who you want to be, - you feel so good for it The moment you...

Why People Believe It: The calorie-burning nature of cardio creates the impression that more cardio equals more fat loss. The immediate sweat and heart rate spike make it feel like the fastest way to slim down. Why It Seems True: Cardio does burn calories and can contribute to fat loss, but it doesn’t address the bigger picture of body recomposition.

https://www.instagram.com/jace_lopez_/ @transformxruby SO much in this episode SO SO much breathing - bracing with progress and not much changing This doesn’t happen linearly Changing programs or things not working because the weight stopped going up ** this is why having lower rep hard training helps because you recruit them more Nutrition & lifestyle factor into this fatigue too And this is...

WE ALL CRAVE A GOOD AFTER PHOTO... Social media is far from reality And it should NOT be what you strive for.. Most of you have the most warped idea of what IS realistic, sustainable & PERCEPTION OF TIME. Motivation doesn't last. The newbie effect doesn't last It'll be easier for a few weeks or a couple months Maybe see some results... Then what? Life happens Or you open the flood gates with i...

Pause 10 seconds Pause 10 minutes Put skills into that gap How can seeking perfectionism and beating up on ourself derail this proces Perfectionism vs excellence Emotional eating - mindful eating and how to promote it in a world of busyness & distractions to be better at regulating intake - " If you’re like most folks, this cycle continues for months, years, sometimes even decades. The pa...

NEAT vs STEPS carbs Metabolic flexibility & insulin sensitivity Someone whos obese PCOS nutrition MENOPAUSE nutrition & myths Collagen; what it DOES what it DOESNT 1/ what do you feel most people struggle with when it comes to nutrition for health  Black and white thinking Catasrophizing Bad training session → behaviours it leads to 2/ same but for performance People don't know how goo...

-       Eating out -       Protein -       Fibre -       Making food easy -       People pleasing -       Calorie tracking -       Hunger   This is the thing though. This IS having aesthetic goals!! I have them. But theres no point having them without focusing on the habits – the aestethic goals are the outcome bc most people have to get to the first step and 2nd step     -       Reality of matina...

GOALS - goal hierarchy Maybe good & bad goals fit into this Yes to ANYTHING but not EVERYTHING but what you truly want to say yes to which if we have goals that we arent even sure of… Or if we have been ina restriction minmdset for so long Or even live with our view of keeping face or wanting to look a certain waylike “im saying yes to a burger so i can prove i have balance” when really you wa...

@changing_chase @transformxruby Want results? what are you going to regret doing or not doing in 3 years - All or nothing - You have to be dialled in or nothing - I only see results when im being strict on XYZ - When im being tight on my food - When you are so uncomfy with where you are…. Youre more vulnerable • What makes it hard for people to flip the switch • Where do people go wrong • (my view...

https://www.instagram.com/colindewaay/ https://www.instagram.com/transformxruby/ You cant appreciate the progress you make if you aren’t enjoying the process - Patience - Grit with adversity - all or nothing mentality they don’t want to get fatter & want to get into a fatloss phase as fast as possible grass is always greener on the other side isnt it funny though that when you have those thing...

@transformxruby  https://www.instagram.com/michellecarroll1 Whats important to me What does my life look like now What does my ideal life look like How mindset, your philosophy (or way of thinking about) your goals, your journey, your transformation  can take you further from your goals, have you feel worse about yourself, more out of control and less happy… Ie focusing on outcomes, rushing result...

Health first Someone comes to you as a yoyo dieter… they want a leaner body… but they are so focused on the outcome that they don't get the outcome…  Shiny object syndrome clients that struggle to see any results because they don't see immediate reward Those always focusing on the next fat loss phase and how this holds them back from the body they want The importance of taking time away fr...

just because you are working hard or being 'good' doesnt mean its the right thing our biases can cloud us our influence around us... training harder or dieting harder may be holding you back "hard training" isnt always effective "healthy/good" eating isnt always effective whats the goals what are your beliefs

https://www.instagram.com/wellbalancedwithbrooke https://www.instagram.com/transformxruby     You don’t need more meal ideas you need more repetition   The reality of   Not just the financial cost but the time, the stress, the overwhelm, the guessing game     -       What other mistakes do you see with people -       Macro tetris – when to track all or some and how to slide along the scakle -     ...

https://www.instagram.com/jimmynutrition/ https://www.instagram.com/transformxruby When they want X body of the past what they are really missing is how care free they were and perhaps the whole age part of it “ i want to looking good” You graduated out of X for a reason Why do we become more uncomfortable with change and the concept of change I was listening to a podcast on change Lifestyle habit...

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 differe...

#263 with Amanda; https://open.spotify.com/episode/0ZQn8ejjmx4Opbw4Ub1Zg1?si=_V9edQndSMafO7Sp_nFtJg https://amandathebe.com/book/ Progesterone & estrogen symptoms all over the body Neurological also… everyone experiences it differently Nutrition science is a science and it isnt made Alot changes that impacts that ratio Why do some women experience weight gain during menopause despite not chang...

what is the truth here? why is dieting hard? why do we become weightloss resistant

So we have spoken on many podcasts before about fuelling our bodies for the results we want… But we also both came from A fear of eating more A fear of doing less A fear of carbs A fear of increasing our calories A fear of carbs How clothes can even hold us back, or scales our  stories with luke when we started revamped  ** outsourcing - why is a coach so valuable in this The gain before lose No r...

https://www.instagram.com/thefitnessmaverick/ https://www.instagram.com/transformxruby Physique development over time Looking so far into the future for what you want to achieve that you neglect the actions you need to take now which may not be fancy, IG worthy or what you like/want to do but we need to build the foundations Without foundations you only plateau harder Without foundations you only...