100% Real With Ruby: Recent Episodes
Ruby Cherie
BEHIND THE LEAN BODY LIFESTYLE - Making sense on mindset, nutrition, health and fitness - where amazing conversations happen.
https://spotifyanchor-web.app.link/e/UJhNkPTF6Ib
Resilience is the real flex
This is where people can be a bottle neck to themselves in not being patient in this process
Resistance is not bad
What people think they need to do to get to their goal is rarely reality
And how most advice out there sets people up to yoyo or be
Start action and then you get motivation but no
Motivation needs to be there and we do have it. Thats why you want change. Its just we put it into the wrong places with the wrong ideas of
Meet ourselves where we are
YIN x YANG
Discipline isnt bad, its just how its used
Its not the tool but how its used
You wont always enjoy it but itll come. Kind of like my running. And then i started loving the hate for it for how it makes me feel
The reason why i have confidence and where i am now is because i do something hard more often than not
constantly chasing more thinking that will make them happy
Or just checking boxes
Where does the relationship with our bodies and food come into this and our past stories are
MOTIVATION…. How relying on it sets you back and thinking you need more willpower and discipline sets you back. They are parts of the process no doubt, but how we use them is all wrong
We cant change what we arent aware of
Sense of self is more than one thing, we are many dimensions of self
We are too busy trying to make a masterpiece of our bodies and fix that stuff over making our lives our masterpiece, we are forgetting how all of that is the soil on which we are doing the gardening of our habits, actions and selves
Visual accommodation
You cant think yourself out of a thinking dilemma or fix something with the same mindset that created it
You cant see the box from the inside, or the storm from the inside
You question everything except that which you absolutely believe to be true
Becoming more aware in itself is progress
Emotions
We arent rational humans
Fat loss is never the happy end point. Its part of the process but a goal usually as a means to a greater goal that has more holding power - because yes some people have fat to lose and many may need to lose a decent amount for health - but its rarely ever a holding force for results beacuse we can easily sabotage our way back to where we were before or worse
What is progress - Without THIS you cant live your life the way you want NOT live a life that you love
Dj board dials
They may make amazing music at times but at other times just sound like noise
The more you try to force, pressure, berate, control.. The less you actually have
You can get all the progress, make amazing changes, but never even realise it because you didnt work on the relationship with your body image and self or do the inner work
You didnt look into your actual LIFE
UNREALISTIC EXPECTATIONS
Yes health seeking but it seems like people think that that and body goals are 2 different things
They arent 2 different things its health AND physique
I like focusing on performance. Health drives performance. Fuel and nourishment drives it. Respecting youself improves it
And performance is also perf in life → physique
Realities of progress. The diminishing returns as you advance
Measures of progress that matter more as physique change is slow
How the scale sets us back and many others back
exhaust ourselves with more stress which further sends us backwards vs asking for help and realising old keys wont open new doors
I have a saying that “youll never get results with any new approach or coach if you keep the same mindset as all the prior times you failed or fell off or quit”[
Lets dig in
Again unrealistix expectations
Cognitive distortions in your journey and how chasing a former you holds you back
How you can make huge changes in a small amount of time and what those look liek in reality - and how not seeing those as the biggest pieces of the transformation puzzle will hold you back long term because nothing else is permanent without it
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
Thing is that its not just about helping clients to lose weight - because so many people can do that on their own tho i will say HOW to get from A to B really matters for hte rest of the journey , iuts the rest of it that a coach is most beneficial for and why a coach is an invaluable piece of the puzzle for the long term vs the old promoted way of just a diet….
Its not “teach them how and let them off” because its not just a diet anymore, its like, its proactive health and longevity, its teaching a better way to live. Its all the stuff needed to thrive in life. Sometimes the hard conversations and a coach challenging you against your need to always lean out is the best thing for you because thats where many women find themselves
So why is it so important to focus on building muscle and committing to building phases ** which can be eating maintenance too but just committing to building OUT of a diet in general
Do you want to be skinny or lean;
How dieting for every occasion hold you back
Not staying in one long enough - give it at least 16 months
Burn more in the gym - my approach to build training capacity
Getting leaner in the future much easier
My weight from when i started
“We can diet at any time to get lean” time fallacy conception of time
*** i want to lkook like ____________
WHAT IT TAKES TO BUILD THE LEAN PHYSIQUE YOU WANT
Do you want to be skinny or lean?
FEELS LIKE WE ARE WORKING SO HARD BC WE ARE PUTTING IT IN FOCUS, but do your actions align? Your HONEST mindset & focus… or is dieting still on your mind
“I don't want to get bulky”
Genetics of abs and glutes
▪️THE BENEFITS OF BUILDING MUSCLE & WHY IT’S IMPORTANT FOR WOMEN TO FOCUS ON
myokines
How we don't see ourselves as we are and how we hold ourselves back with bottle necking
A coach is the most important here because we will always sabotage
How clothes arent a great measure of progress if you get antsy about tight jeans and pants
Food choices - like brandon said
Beliefs around food and relship with food can also screw you over and alter hormones
Emotional eating, boredom etc can turn your maintenance/building phase into more fat > muscle
Not hoarding your food for night time to optimise your progress in this phase
THE BENEFITS OF BUILDING MUSCLE & WHY IT’S IMPORTANT FOR WOMEN TO FOCUS ON
Mindset and psychology ones
▪️THE BENEFITS OF COMMITTING TO A BUILDING PHASE TO BETTER YOUR PHYSIQUE
▪️WHY YOU NEED TO STOP DIETING IN ORDER TO BUILD AN APPRECIABLE AMOUNT OF MUSCLE
Not eating enough to build
Eating too much
And change isn’t happening quick! So settle in. Stop changing things up because you don’t see a change after 12 wks! Not to say nothing is happening in that amount of time, but it’s very unfair to have such high expectations on your body!!
Every time you decide to diet when you feel too uncomfortable with extra weight, you likely are stopping the muscle building process. Many of you need more muscle to get the look you want, not more dieting. Stop constantly sabotaging your goals!
If your goal is a lean or toned body,
To reduce your bodyfat % and look chiseled
Fat loss is only half the equation.
The other half is BUILDING MUSCLE.
Too many women never reach their physique goals cos
they're only focused on fat loss (& go about it the wrong way)
In real time; the RATIO of building muscle is 5:1
Building muscle is where it's at for changing the shape + composition of your body.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
Muscle
Macros
Micros
Metabolism
Movement
Mindset
Momentum
Muscle muscle muscle again
People want physique change yet we are sold numbers and fancy things
People struggle once they start chasing a way down or a leaner version of themselves - they think it looks like __________
But really it looks like ____
So lets talk about
▪️THE TWO MOST IMPORTANT FACTORS FOR BUILDING & MAINTAINING MUSCLE: RESISTANCE TRAINING & SUFFICIENT PROTEIN INTAKE - starting with training
MPS > MPB
The manner they train isnt conducive to the results they want
They chase FATIGUE vs a stimulus
Inspite of what they do vs because of what they do
Its not just fatigue ,its entertainment they want and its complicated over effective
VOLUME - the new thing of speaking so much on low volume now… its like speaking the best in the research without applying it to you. Prog overload
Super human
Chasing prs all the time will let you down
Drop sets need to be strategized
I loveee myoreps as an example but things need a strategy and standardization
People do too many fluffy things that arent effective
But if you are doing big for your buck exercises… things also look different
FEELING something =/= it being more effective
Training to failure and understanding what that feels like is a skill in itself and you do get better at it over time
There are exercises are are more SKILL and MOVEMENT to learn and others that are more muscle
Can we do short back and forths? I want to pull up my last IG post and go through each of my slides separately for you
MUSCLE is your metabolic currency
Muscle, Protein, the Muscle centric approach
TRAINING, the importance of muscle for women, and both these factors in the diet phase, the maintenance and after phase and why is it so important
RESISTANCE TRAINING
Progress is made when you are OUTSIDE of fatloss. Fatloss is the small non eventful part that reveals the progress you made NOT dieting.
Maintenance is life, its progress, its where more magic happens. Then you can add some calories where needed to push more progress in the gym
Progress is made IN THE GYM for physique goals
What it takes to build the physique - the importance of training. Training quality and then all things around training that need to be considered for building phases
Building phases don't always necessitate a surplus, but a surplus can make for a better environment for many. Fat can be lost much quicker than muscle is gained
▪️WHY YOU NEED TO FOCUS ON FAT LOSS & MUSCLE MAINTENANCE DURING A DIET RATHER THAN CHASING SCALE WEIGHT LOSS
▪️ other MOST COMMON BUILDING PHASE MISTAKES: NOT STAYING IN A BUILDING PHASE LONG ENOUGH & TRAINING RELATED MISTAKES
What people do instead - if they arent getting sore anymore or if something plateaus they just change it vs realllly challenging it and forcing change and then seeing what else needs changing to improve upon that
Every new program its a total overhaul. Like you mentioned the KPI
Every 4 weeks…. Challenges do this… alot of coaches do this to “keep clients: and appease them but not to actually get them results
Which is why you need a great coach who is willing to have these convos and challenge you
Have joy outside of the gym and get in get out
What should be in a log book
You mentioned it with one of your guys still progressing a couple months in so you kept pushing him
Educate and empower - and going through the process and doing the thing is the best education you can get as well - sometimes we overthink ourselves out of ever realising results because there is that power of the brain
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
how to create an INDOMITABLE LIFE
fat loss phase? what phase?
the reality of the journey, progress, expectations
training
what coaching is
what you should be considering for your journey and self
how to get permanent results and set you up for progressing to your best
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
REPLAY of #222
@karinnordinphd
@transformxruby
___
To become a new version of me i have to make different decisions
GROWTH MINDSET
Embracing the HARD
Facing resistance, its normal
Main specific i think theres something wrong with my body
evidence in the past
Self belief
PERCEIVED IDENTITY
SELF BELIEFS
Challenge
You will never have evidence in the past for something you want to create (thats new)
Intrinsic motivation
Its hard to care about our aging self etc
Its easy to be motivated by the now
“I can never follow through with anything”
“People who have a heap of things on their list
Re-framing the way we think
tangible things you can do to create these shifts and discipline vs. skill development.
Learn to like it
Right now we may not -
Mind management
YOU CANT JUST GET THESE TOOOLS you need to to
Alot of people find this hard with a new way of eating
And then continuing it on
Same with waking up and showing up to the gym and keeping consistency
Because yeah cool we can start a habit do it for a while and then fall off
Cognitive awareness & flexibilityPOWER OF ACCOUNTABILITY
how and why to embrace failure.
how our mindset on behavior is often black and white, how to change the way we view this, and how behavior change actually works.
procrastination / self-talk that stops the acting part
Snakes and ladders
RELATEDNESS
I love how you said that so excited - people don't
People don't understand what they need
And tune into their feelings
What they want to feel or run away from
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
Let me know if you relate--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
@irisdeadlifts
@transformxruby
if you want to look toned outside the gym you have to look jacked inside the gym, and that’s more muscle than people think
Body change
Numbers on the scales
Thinking we will be happy when
Take the OUTCOME off the pedestal
The process is where it happens
People think all the answers are in getting lean
What it takes to get toned
What the body takes
People
We arent anti fatloss
But right context
Right mindset
Do the work before it so you make it easier
So you can get in and not struggle so much and see better results
Have a better
people think dieting is always the answer to what they are feeling or struggling with
When thats all they did they usually come to us
Fuel for fatloss
Don't starve it
When life is crazy, we take the toll on our bodies
When we feel out of control of life we take the toll on our bodys
Reactive living
that they will only get bulky if they do anything else or they are afraid MOSTLY for clothes to get tigher, pants to get tighter
progress is only about getting leaner - they havent expandded their meaning of that nor phsyqiue
they dont realise toned bodies have way more muscle
that as you get older its even more important
and that theres more to all of this than chasing fatloss
beyond all its damn fucking patience
People thinking bodies don't jiggle
Lifestyle bodies vs what we think we should be looking like
What the lean hard tight body requires
Your body isnt a passport photo either
6 months building
I've been doing this for a year and it's like I know that feels like it's a long time but really and I look back at pictures of myself after like a year and I I don't look like I'm really in shape at all you know so it's like it just takes a long time like years upon years of going through this and it doesn't mean that nothing is happening along the way it's just it's it's slow
You don't need to look at the photos you take. Its data. Stop over analyzing
Take the photos, store them, leave them
Then compare year after year and see it in a zoomed out perspective
The aging body and still comparing yourself to your 30s
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
@ben_mayfieldsmith_
@transformxruby
Building from a more empty canvas, its a different dragon to fight - #
You cant keep trying to lose the last couple kgs or get to the lean without going through the other phases
The end physique needs to be built
If this is you, my biggest tips to help this period:
1- Focus on performance metrics
2- Accept bodyfat is part of the process
3- Understand scale weight is only data and not reflective of you are a person
4- Constantly check in with yourself, remember you’re more than the scale or photo
5- To build a dream physique, accept being uncomfortable
6- Journal your thoughts to prevent negative self-talk and challenge irrational thoughts of self.
Doing hard things…”balance cant coexist when trying to change who you are”
Everything is phasic
Balance does NOT co exist with fatloss
With extreme goals
But its also not forever
Playing too comfortable can hold you back… we went from one bro extreme of hard core bodybuilding bro shit;... to now resisting the work - resisting things of like having
Sometimes its not in pushing harder but in taking an alternative approach
Sometimes you need to do unsustainable things to get to a place where you can find a new level of normal
But this is where social media lets you down
they always preach leaning down weight loss ove rand over
They each you ohw to lose weight and speak of that but hardly anything else
The 12 week transformations
Noone has patience for anything else
People hire coaches or do things only to lose weight
They wont subscribe or anything else
Trying to build muscle but be as lean as you can
Wanting to build muscle but refusing to eat enough because you are scared of the scale or gaining more weight
Your pants feeling tight when you say you want more defined legs which demands building muscle
People are mentality resistant to dieting
Unable to give a fatloss phase what it takes
Because despite not physically seeing results - theyre living in a limbo because they attach themselves so much to this lean
Waiting for the next fat loss phase
Wanting to cut calories
Scared to eat more
Scared to allow themselves more flexibility or to focus on a new direction
The why and the how. The answers arent always known at first
You need to have a flexible identity a flexible mindset that you allow to adapt, to pivot to evolve
As you go along it
-
Your balance and success criteria can evolve and change as you do and thats ok
Sometimes we don't slow down enough to realise our initial goals arent the now
We need to let go of obsessing over losing weight and what a scale says or these quantitative checkins
To allow us to understand HOW we geel, WHAT we need to focus on
How we can build a lifestyle we truly love
A live we can sustain any results we get
But also keep achieving more
Like it might be more obsessive to start with
I take that back
You may need to obsess more over prepping, planning, dealing with the discomfort of maybe eating the same thing every day and dealing with some reheated food
But it gets easier
Most of those people didnt start that way with being so flexible either
Saying no to things means your saying yes to less desirable things you don't want
Isnt better if you choose your fuck yesses
the process so so important
You need to nail the basics and build the bricks
Going from really overweight to “lean” if you do it right in the sense that you are doing some form of resistance training
You will appear as though you lost fat and built muscle
Yeah you probs built some… but most was what that heavy body was already carrying around under it - if you really took it home with a coach, yes you will reveal a better physique but that works til it doesnt.
Instant gratification Why you will never get your goal in 12 week challenges; how a 12 or 16 week minimum is really only starting ground because of the complecxities of being human, behaviour and beliefs
---The identity of a dieter
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
“Be careful not to oversimplify in pursuit of simplicity. Changing the body, and maintaining those changes, is not as simple as people wish it was.”
The rise of diet camps isnt leaving us
Carnivore & veganism down falls - and while im so anti carnivore it isnt silly, im not against veganism at all but there are so many things you need to know if you want to keep health, performance & body composition in check, can you talk about both of these
Doctors say it
“Research papers say it”
Seed oils
Red meat
___
Natural vs non natural
GMOS vs organic
15:00
Do you see long term carnivore impacting any of those
Or red meats
Or any animal meats in general
Because i get so riled up and i know you do too about netflix which typically are centered around vegans
__________
22:00
the myth behind a slowing metabolism and dieting ruining your metabolism ."Weight loss induces changes in adaptive thermogenesis in female and male physique athletes"
In conclusion, while dieting, female and male physique athletes experience REE and hormonal changes leading to adaptive thermogenesis. However, responses seemed temporary as they returned toward baseline after the recovery phase
24: NEAT
I absolutely love this topic so lets keep taking this deeper into the research and also practice
*** deflated maintenance vs real maintenance
______
40:20
Muscle and importance of it no matter what phase you are in
And how to keep it
How to train to keep it
How carbs can help if you care about your energy, performance & muscle
48: gallons of fat lost
People are scared of this stuff and stepping away from fatloss bc its all they know which again is why a coach is important - why learning maintenance is important -
And realising fat cant be lost all at once. Its in phases
And diet fatigue is the weightloss resistance
Theres so much progress you can make outside of dieting
You do fatloss in chunks
You need to revisit home and not always take your trip away to fatloss
You live at home and build your life there so learn HOW to live there so you don't gain it all back or keep losing and gaining the same weight
Be patient in the process
0-----------
57:00
Briing your wife back into it - does aging change how diet and training work? Emphasising its harder to build muscle and fat shifts to different areas but you can change that and take owndership thru actions especially building muscle
--
Hormone coaches
Holistic coaches
____
How alcohol can set you back
Its not just a heap of calories (which i call liquid fat as it is the first thing the body tries to get rid of) but behind how calorific it is and how void of nutrition it is, how else can this be a massive set back, especially for women and those as they age
You don't know how much easier your process and results can be when you give up alcohol
Muscle synthesis is already lower
Don't make it worse
Most people are drinking it before bed and alcohol before bed sedates you and your quality goes down - you may sleep the hours but they arent good ones
How about Do our elimination pathways slow down as we age or is that also individual ?
______________________
Collagen facts
This is why its important for injury
Even wound healing
Espeically as you age because collagen descreases but more isnt better
Its like WHAT are you wanting
______________________
@thealanaragon
Check alans link in his bio
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
are you falling for any of these training myths?
any questions or topics you want us to cover in teh podcast? just inbox me at @transformxruby
or send an email to rubystudiesthings@gmail.com
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
Nutrition can be so simple
Calorie deficit
Do these things
But like you said strategist
In a world where we went from bro chicken broccoli stick tracking
To then intuitive, positivity, HAES and the total other side with you don't need to obsess over xyz to even sometimes calling tracing disordered. What do you have to say about that
Because my opinion is there is nothing more consuming and obsessive than hating where you are so much feeling so restricted byet not seeing results or cutting out certain foods etcetc thinking thats the thing kjeeping you “”” fat”””
------> what do you notice when you are being a detective when people say their metabolism is slow and deficit doesnt work
Or theyve been trying to lose weight for years
How do you approach that
Unsustainable
Living diet hell
People are willing to yoyo for 50 years of their life… but cant give patience for a couple of years moving in the right direction
Many women can diet on alot more calories than they think…
And maintain on even more
But the issue is most people are eating way more than they think or say or “”” track”””
Weekends
Bottle necks
Why planning is important vs winging it
Anticipate things
The level of tradeoffs we also need to balance
Which i would say as a parent, if there is alot more value in family, then its even more important you nail the details of fatloss phases and do it accurately so you can get out of the phase asap and start living at maintenance
As we get older… after kids… we tend to find our “metabolism slows” and things don't “work the same”
But is that REALLLY the case… maybe you can nix that myth and explain the real truth to this, especially as a parent yourself now
The biggest struggles people come up against with nutrition
Buffet effect
80/20
i also like thinking of it like training
Aiming for 80 20 is why many struggle... its a TARGET vs a byproduct of life coming up etc
It's aiming to be as 'on point' as you can bc life accounts for 20% without you planning for it
like date nights, events, a busy day... etc
Building structure and routine & why its important
“I eat pretty healthy but the scale isn’t moving!”
Food tracking: tedious chore that makes you obsess about food? Or total game changer if you want to lose weight without feeling like you’re on a diet?
Aligning your identity
What progress means to you & your relationship with the journey
Yes thats the identity shift
When you think about what makes you feel good so you can show up and perform at your best everything also changes
Performance goals
More people have DE out there than you realise and BID
**** felt fluffy
Relationship with your body and food
Going back to the yoyo
Where a coach comes in, how a coach is quintessential in the game of not jsut weightloss but BEFORE and AFTER weightloss - where weightloss is NOT the main event because you want to learn how to keep results
Coaches don't sell weightloss, they sell a better life - how to get clients to see it more
Eating out
Alcohol
Sometimes you need to get strict and hard on yourself to get your foot in the game and then ease into more easy and flexibility - which is where a coach comes in because this can be hard
People don't know they need a coach, they see people talking about it. Might think its only elite things idk
Someone whos done crash diets and seen fast results before getting trapped and stuck thinking nothing will work like that - they compare everything to that experience
Other things that hold us back that fuck us up more bc social media spins it saying you can have your cake and eat it too… which isnt the case for most people starting out
But doesnt meant restriction just knowing what the journey takes
How you can adapt your level of eating to a new normal which may mean more sacrifices at first
How the mirror can be just as fatal as the scales as its still reflecting your inner self
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
what is progress?
what is needed?
what do you need to do?
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
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 important for body goals (physique goals)
And role in appetite as well
Why protein can be even more important for us as we age, and even more so, women
How all of this impacts FASTER aging and slower metabolisms
Muscle strength and size reduces as you age & Increase dying risk
We lose type 2 muscle fibres mostly -
Strength train for this
Anabolic resistance – need to have more protein per serve as well
High quality protein
Importance of looking after your hormones as well because estrogen
Hot flashes – and menopause changes
Estrogen and CVD risk reduction
The best test boosters = healthy lifestyle factors
Eating well
Don’t continuously diet
Zinc, magnesium, vit D,
Gamify it – log weights, encourage progression
Start with where you are at
Its what you do outside of the gym as well
CREATINE!
Sarcopenia, the loss of muscle quality & function- what it is and who should be concerned
Facts around the loss of muscle- it can start in your 30s in women & 40s in men!
The increased disk of certain disease; Type 2 diabetes, depression, heart disease, osteoporosis and fragility that accompanies age related muscle loss
What you can do to protect your muscles to retain their strength and function
Menopause - how protein and training for strength and type 2 muscle fibres is MORE important
The importance of food environment
Food advertising and the abundance of food around us, how to make food enjoyable and tasty so that we can eat more health foods & foods that benefit our health and fitness as well as our body composition in a way that isn't overwhelming and daunting and how we don't need to recreate the wheel every single time we cook
How to make it easier to eat high protein and create simple as fuck meals high protein low in fat but high in taste to get more bang for protein buck
@be_more_nutrition
@transformxruby
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
we both chased lean via fat loss only
holding ourselves to the scale
The problem is. I still didn’t look good naked. I didn’t have a more defined body. I had to fatloss and feel really restricted, my training suffers, my sleep……. So I was stalling my own potential to add more muscle. I never learned how to trust myself to be back on track rather than thinking I need to diet every time the scale goes up 5-7 lbs. I never practiced adherence and redirection. I just used the bandaid of fatloss.Well that sht got in my way.I wasn’t enhancing my physique. I wasn’t recomping much.I was frustrated as hell about how much “work” I was doing for very small ROI.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
Ella: @thefitnesspsych_
Me: @transformxruby
Fearful that they are never going to change
Communication; with ourselves & others -
People think they SHOULD know how to do things
External goals
Both sides of motivation
Do we need to listen to ourselves and actually rest
Or do we need to act to build momentum
I know what to do but im not doing it
Tradeoffs
Saying yes to something = no to other things as well
Everything serves you in some way
Flexibility VS restrained/rugged flexibility
i never had it to start with but thats where social media c
Motivation
Helping clients tap into intrinsic motivation
Why the groundwork is so important
.. motivation
When we don't enjoy something (which we need to do things we don't enjoy to get to where we want to be in the sense that its so different from where you were, of course you wont like it at first - but thats the identity piece and then realising that it can be something you do enjoy (like i hated exercise to start with and then that all changed as i realised the benefits and saw it changing me physically and etcetc
I feel this is where alot of people slip up because they failed in the past before bc they are the ones doing it to themselves
Or even with a coach they feel like this is how it SHOULD be
So they don't open up that they need to slow down
All or nothing thinking
Being self critical in the process
How this holds you back
How to navigate it and move forward from it
Mindset barriers
Feeling like they should have their shit together and it should be easy
i want to talk about ways to build up our confidence bucket and finding proof & our track record of the past times we did well and how to approach it then if we havent got one in the way that we would like to proceed forward - when there really is alot of change into the new identity
and also how at times its a fear but not knowing that its a fear because we cant recognise the emotion
for example a client comes to mind: she started a deficit and she already preempts falling off and sabotaging and the whole idea of being in a deficit she feels hungry just from that!
You arent going to love it all the time
You will always come across resistance hard doesn
Not being so focused on our body means letting ourself go
CHANGE in itself
process of Change
Physical
Mental
Communication comes in there again
There is no normal
compartmentalizing VS catastrophizing and blending it all together
- duality of thinking
2 things can exist
Its not EITHER/OR
It is AND
------ that was perfect --- WHY was it? --- i didnt p
Change not being linear and different for everyone if its something we want to last because theres usually alot of work to do and how our past experiences shape our process - ie belief in ourselves. Belief in general
Needing to fail and fail to get there and reframing failure
how to breakfree from cycles,
When life disrupts you
When clients only do something for the outcome, what happens when they get the outcome
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
Perfectionist mentality and how that impacts results, progress & consistency
All or nothing thinking
It needs to be hard to be effective
What stops ppl from being consistent
Taking a bodybuilding approach doesn’t work – it needs to be an approach for your life
But its always going to be hard if its change so jumping to level 10 wont wotl
What would you say to someone who is feeling so uncomfy and just want to get there? How is this holding them back¬
If you want to lose weight and finally be able to keep it off, the strategy for doing so isn't with the hardcore approaches you've tried to punish your body with in the past.
We are so scared of the things we need to give up… or we try to eat like a bird through the
Thinking trying to chase small isn’t what gets you the body you want or the happiness, confidence to be happy in our body… but it’s the underlkying emotion, feeling in control of your results
What is confidence
What
•Qs to ask yourself before starting fatloss
•
And the thing is you get more fearful to lose it so you need to trust that you have the ability
Its slowing down, stepping back
Asking… What is required of me…
She didn’t see it happening in the moment
She was so fixated on changing her body
Valuing their appearance so much and clinging it to so much theydont actually know how they feel
Soi anything foreign feels fat or uncomfy or like you need to fix your body
And then seeking love or not feeling happy so they want to control body or food
it doesn’t start out as negative but then gets negative
one for those wanting to lose weight
self sabotage when you see progress
fear of
•Comp prep
It can take you 10 years to make a 1 year physical change
43:00
44:00
Masters degree process in term chunks and subject chunks
50:00
Easy is earnt
Hard
Comfortable isn’t really comfy you hate it but its familiar and accustomed to yes
Become your identity – end on this
52:00
•Perfectionist mentality and how that impacts results, progress & consistency
•All or nothing thinking
•It needs to be hard to be effective
What stops ppl from being consistent
-Taking a bodybuilding approach doesn’t work – it needs to be an approach for your life
-But its always going to be hard if its change so jumping to level 10 wont wotl
-What would you say to someone who is feeling so uncomfy and just want to get there? How is this holding them back¬
-If you want to lose weight and finally be able to keep it off, the strategy for doing so isn't with the hardcore approaches you've tried to punish your body with in the past.
-We are so scared of the things we need to give up… or we try to eat like a bird through the
-Thinking trying to chase small isn’t what gets you the body you want or the happiness, confidence to be happy in our body… but it’s the underlkying emotion, feeling in control of your results
15.30
What is confidence
Qs to ask yourself before starting fatloss
And the thing is you get more fearful to lose it so you need to trust that you have the ability
Its slowing down, stepping back
Asking… What is required of me…
She didn’t see it happening in the moment
She was so fixated on changing her body
Valuing their appearance so much and clinging it to so much theydont actually know how they feel
Soi anything foreign feels fat or uncomfy or like you need to fix your body
And then seeking love or not feeling happy so they want to control body or food
it doesn’t start out as negative but then gets negative
one for those wanting to lose weight
self sabotage when you see progress
fear of
43:00
44:00
Masters degree process in term chunks and subject chunks
50:00
Easy is earnt
Hard
Comfortable isn’t really comfy you hate it but its familiar and accustomed to yes
Become your identity – end on this
52:00
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
https://www.instagram.com/coachsamforget/
https://www.instagram.com/transformxruby/
Segment 1: The Impatience Trap
Laying ground work
Foundations first
Weightloss over fat loss
Truth of hacks and tricks
Process orientated goals
5 k not a 10 k
Calorie counting without taking in WHAT ARE you eating WHAT HABTIS are you shifting
Things can take longer than we expected when we from set them
What completing a task will entail, you cant just have a surface level thing
Theres always more to do so you need to realise WHY are you doing this – to feel better, you cant beat yourself up for what isn’t completed
: Diets - A Phase, Not a Lifestyle
Refusing to eat more/take diet breaks
What are the signs that someone is stuck in the dieting mindset, and how can we break free?
The you can eat whatever you want
You can drink
You can eat more and lose weight
Bored eating the same thing
•The saving for the house, when you do have a little period of time where you want to save more – theres more sacrifices youll have to make
•Getting clear on what you are and arent willing to sacrifice
How can we shift the focus from short-term results to long-term well-being
Getting clear on what you are and arent willing to sacrifice
•Don’t feel like its not enough- common – theres always more to do though
The goal is to stay in the game the longest
Recap the ladder analogy & bag on your back
You don’t know what else is out of your bubble until you explore it
Blind spots
“What if it doesnt work for me”
I don't have a method. I have many tools in my toolbox that i tailor to YOU
: Finding Joy in the Process
The most valuable time to be working with a coach is OUTSIDE of a fatloss phase yet so many people think coaches are just for extreme goals or just losing weight
Those whove tried with other coaches and failed so now they wont trust another coach and stay stuck
Things are nuts right now
Things are really busy
Im not ready at the moment, let me get started on some things first
& ask about others: What do you find are the most common hard truths that clients often resist or struggle to accept in their fitness journey?
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
https://www.instagram.com/coachsamforget/
https://www.instagram.com/transformxruby/
Segment 1: The Impatience Trap
Laying ground work
Foundations first
Weightloss over fat loss
Truth of hacks and tricks
Process orientated goals
5 k not a 10 k
Calorie counting without taking in WHAT ARE you eating WHAT HABTIS are you shifting
Things can take longer than we expected when we from set them
What completing a task will entail, you cant just have a surface level thing
Theres always more to do so you need to realise WHY are you doing this – to feel better, you cant beat yourself up for what isn’t completed
: Diets - A Phase, Not a Lifestyle
Refusing to eat more/take diet breaks
What are the signs that someone is stuck in the dieting mindset, and how can we break free?
The you can eat whatever you want
You can drink
You can eat more and lose weight
Bored eating the same thing
•The saving for the house, when you do have a little period of time where you want to save more – theres more sacrifices youll have to make
•Getting clear on what you are and arent willing to sacrifice
How can we shift the focus from short-term results to long-term well-being
Getting clear on what you are and arent willing to sacrifice
•Don’t feel like its not enough- common – theres always more to do though
The goal is to stay in the game the longest
Recap the ladder analogy & bag on your back
You don’t know what else is out of your bubble until you explore it
Blind spots
“What if it doesnt work for me”
I don't have a method. I have many tools in my toolbox that i tailor to YOU
: Finding Joy in the Process
The most valuable time to be working with a coach is OUTSIDE of a fatloss phase yet so many people think coaches are just for extreme goals or just losing weight
Those whove tried with other coaches and failed so now they wont trust another coach and stay stuck
Things are nuts right now
Things are really busy
Im not ready at the moment, let me get started on some things first
& ask about others: What do you find are the most common hard truths that clients often resist or struggle to accept in their fitness journey?
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
THE TIME COMPARISONS
Only 5% of dieters keep fat off
What are the physical and physiological consequences of chronic dieting or only doing mini bulks and not spending most of the year away from dieting
But not only physically dieting but a dieters mentality
And then the fact most people look at photo shoots online and people DIET FOR THAT TOO
I was also very focused on stage focused at first as well and thats something i noticed then but im noticing it even more now where thats the majority of what we see online
And then they compare
This is why i say do you want to look good for a day or a season or a year and for life
Does this happen even without getting really lean but jsut chronic dieting and neer mentally getting to a thriving place
MOST OF ALL HIGH FLUX - tie back into how well fuelling enhances your ability to lose fat on more food & live on more food which is essential for the modern food environment + more sustainable
▪️THE VALUE OF SPENDING THE MAJORITY OF YOUR YEAR EATING AT MAINTENANCE
Impacts of yoyo dieting, chronically deficiting, and the MYTH of mini bulks
stubborn body fat that doesnt mean you keep dieting until you lose it and many times we are just undermuscled
- fatloss must be periodized and much less of an occurrence for many wanting to do this for lifestyle but also knowing & emphasizing and how there is a % of fat that comes with muscle too on the topic list bc both come to gether its just minimizing it!
How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency?
▪️THE PHYSIOLOGICAL AND PSYCHOLOGICAL BENEFITS OF GETTING OUT OF A DEFICIT AND BACK TO MAINTENANCE
▪️OPTIMIZING YOUR METABOLISM & body composition with SMART nutrition & spending most of your years at or above maintenance if you want to build a bad ass physique
Importance of pre workout nutrition
The truth behind high insulin and how it doesnt make you fat
Importance of food quality & how this enhances your metabolism
Processed VS non processed foods
Eating mostly at home VS restaurant meals
Other considerations for optimizing metabolism & body comp
Sleep
Stress management
Training quality & muscle enhancement
- fatloss must be periodized and much less of an occurrence for many wanting to do this for lifestyle but also knowing & emphasizing and how there is a % of fat that comes with muscle too on the topic list bc both come to gether its just minimizing it!
How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency?
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
stop sabotaging your goals and habits.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
https://www.instagram.com/brandondacruz_/
https://www.instagram.com/transformxruby/
▪️THE MOST COMMON DIETARY HABITS THAT CAUSE MANY TO SPIN THEIR WHEELS- CONSTANTLY TRYING TO DIET BUT STRUGGLING TO ACTUALLY MAINTAIN A DEFICIT
Why is fatloss the only measure of progress?
How to find fulfillment and progress outside of wanting to just lean up by dieting
Then lead into the importance of fuelling and performing
Becomes a part of the lifestyle negatively yes but also identity
This is where you see the gaining of more body fat around the body fat ** come back to explain this one
RESTRICTED MENTALLY - even if you arent seeing the results
But youre looking worse
Bloating, digestive issues, you feel fatter because of how your belly feels, you feel more out of control, the mindset around this makes you want to do more, restrict more… more fearful of doing what you need to do
So your deficit isnt a deficit anymore
Youre burning out your metabolism if you think of it like a car and youre foot on pedal, car in neutral
Or youre just driving around the block, running miles on the car, using up petrol for the sake of it but not getting anywhere
Unaware of what that physique requires
Best physique - comp prep
Talk about my status
Living in a deficit
Yoyoing the restriction and overeating
Not fuelling, and thinking only leaning up, losing weight, fat loss
VS fuelling performance, FUELLING their metabolism
Which is what im all about in my coaching now because thats truly what has you ACTUALLY building the bosy for life
Over restricting then leads to performance dropping which only takes them
What exactly is the importance of fuelling for performance and going back to fat loss being a measure of progress and only leaning up
How can you shift that focus to perforamcne and make them see the importance of it and find fulfillment in that - the higher metabolic flux
Cortisol and muscle synthesis and fat burning - where it moves alot into we are running through more glucose and cycling that
They only look at the input not the output or think training is the post important thing as out vs the rest of the day but also that you don't know how good you feel until you feel good
And its impossible to feel amazing when you are mentally restricting, you don't have to be on 1200 or 1500 calories to be restricting, its a mental thing which is where most people find themselves
And then this leads into how we approach our building phase into mini bulks
People try mini bulks or 6 months of building… but thats a 6 months of building up not already adding to a HUGE sculpture of work thats already there
Ie, they come back after a long lay off or starting otu and theres still alot of training volume and capacity to then build up first
How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency?
How often are you giving your 100%
How often do you take time off? Etcetc
Age…
29.20
35:10
I did that mini and mini and i didnt realise until i looked back 2-3 years later all that wasted time when i HAD more time to put in more effort vs now where my business is a higher priority
THATS SOMEONE WHO HAS ALTREADY GOT A BACKLOG OF DOING ALL THE WORK, SMASHING IT, not just starting up again or for the first time
That potentiates fatloss, no matter if you still don't feel lean enough or you have more weight to lose
Especially as you get older this is even more important because age slows this process enough as it is so you need to be alot more strategic with what you do if you want to see the results and add more patience
▪️THE DRAWBACKS OF TRYING TO CONSTANTLY RESTRICT CARBS AKA BEING IN LOW CARB AVAILABILITY
The importance of fuelling your performance
Building up a high training capacity and metabolic flux = how you can live leaner, stronger and healthier
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
do they make you puffy?
what else do you need to know?
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
https://www.instagram.com/alecbrittonfitness_/
https://www.instagram.com/transformxruby/
-
BEING BUSY AND MAKING IT WORK
-
HOW YOU STILL MANAGE TO GET IN STEPS
-
meal planning
What does it look like for you
How does the week look for you
How do you plan ahead
Keeping it simple is so important
- how you manage meal prepping
Multi tasking
-
how you manage steps, getting activity in, fitting in your sessions
-
you don’t always feel like showing up, especially when youre tired – for steps, for eating the heathier choice, for training
-
meal prep helping here with
-
how you can use it as fuel to be a good role model for your family because you do it in a way that empowers and strengthens not starves you
-
when people competed before how that distorts your lens of lean
the realities of coming away from that
•They then call themselves
•
-You didn’t just give up those things
-There was the body distortion that went with it and for many other people its also their relationship with food as well as their body to get there
-
someone who hasn't got a weight to lose but they want a leaner look... AND THINK FATLOSS is the answer
the reality of building muscle
expectation of results
especially if you stay in maintenance or keep wanting to dip into a deficit
people wanting to go into a cut 4 or 6 months into trying to eat more when they are only getting back into training hard
dont chase 2 rabbits at once
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
https://www.instagram.com/clara_theexerpsych/
https://www.instagram.com/transformxruby/
BODY IMAGE analysis:
https://www.ncbi.nlm.nih.gov/books/NBK546582/
- What if we are comparing ourselves to an old version of ourselves
This is why we want to change our bodies in the first place bc we want to be perceived in a certain way and think our body and changing it is whats going to make us feel happier more satisfied, more confident like we can wear skimpy clothes or whatever
But is it really?
Again how can being so
- Don't like letting go of control
- They feel they
- Safety and defense and needing to know all the ins and outs so they need to know
The brain loves certain
predictability
- We may have the goal which is ours and it is ours but we are seeing it in a different language or lens than it actually is or we say we want it but we don't realise that our view of how to get there is totally wrong
How can a physique orientated focus / approach impact eating patterns that don't serve us like emotional eating,
Hyperfixate on the body we think we should have
How it can lead us into a trajectory we don't want
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
And other things to consider --- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
NSFW
WHAT YOU NEED TO HEAR THIS NEW YEAR
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
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 (01:41)
- How to change your “default settings” (09:07)
- Falling in love with our processes (26:08)
- The truth about being “on track” (37:10)
- The true value of a coach or program (56:57)
- Ruby’s Fast 5 answers (67:09)
Here’s where you can connect more deeply with Ruby:Instagram: https://www.instagram.com/transformxruby/Facebook: https://www.facebook.com/Rubyreneecherie
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
The importance of focusing on lifestyle
Results they expect to have
Comparing ourselves to a past version of ourselves
Willing to give and sacrifice
Extrinsic factors how can we learn to develop more of an internal drive
Again CLARITY OF THE STEPS THERE
Because you can have all the clarity on the end with the clairy of the journey there so yes i love this so so much
There's also the side where people fear failing and embracing themselves
The scarier part in 2023 is people are scared to admit they have a goal, a drive, passion, ambition
The minute you admit you have a goal or ambition you risk the consequences of failure
Same goal - but different mindset and approach
Goal linguistics
Language we use
Values
Pressures that are deciding this
The fear of success and the fear of failure are both future anxieties most people have no business worrying about but holds them back.
Everyone is so set in their victim ways that if you strive you must be wanting to improve yourself and that's right wing ambition that's dangerous or toxic or egotistical.
Most become scared to step out from the herd and proclaim their directions
and then when clients ask how often macros will change when its the wrong q to ask because
!/ they arent even tracking to start with nor consistent
2/ there are so many other things that need ot be prioritized
The root of it
Mindset of performance and body image struggles
Always wanting to chase lean holding you back and social media's role
Why people fail
""" relapse
How faking excitement done right can help
Athlete mindset for long term success
____ acknowledgement
P2; why is it so hard
Complications
Obstacles
Visual imagery
Discomfort in us
Always wanting to do it all
How to deal when life is too crazy and you still want to make progress
Strategies for changes
How to break and change embedded routine
https://www.instagram.com/daltonfranke_coaching/
https://www.instagram.com/ben_mayfieldsmith_
https://www.instagram.com/transformxruby/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
High performance
Realistic expectations
In a get it now culture
Only seeing what we see not what is
We see the world as we are not it is
And ignore alot especially when we are busy in our own world (FB examples)
INCONGRUENCE
___
People say they want X but they don't what the X’s that lead to the X but its because they are looking at the wrong Xs…. their idea of how to get there is wrong;
Stages of change
Realities of change
clarity
-
clietns feeling they need a phase
-
when life disrupts them and then they ask more about "what phase am i in" blah blah
_________________
You should allow your goals to change
Is your goal even your own
What are your ideas of how you need to get there?
What do you THINK it looks like
How to use motivation to our advantage to then create momentum
https://www.instagram.com/daltonfranke_coaching/
https://www.instagram.com/ben_mayfieldsmith_
https://www.instagram.com/transformxruby/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
Emphasize how motivation plays a pivotal role in initiating and sustaining change.
- Realistic expectations awareness & perception
- The basics of behaviour and reasons behind them
- Why is the goal there - whats driving it
- What is it going to bring you
Do you find that lifestyle clients come to you comparing to a bodybuilding world because that seems to be an expectation or a “is your goal even your own”
Performance is beyond the gym and seeing it that way can create more of a superglue & shifting the identity - how this is the core of change, you need identity change
But then what is lean, we have the expectation it means nothing jiggles
______________________________________
- Challenging irrational thoughts
- Challenge thoughts about themselves
- Where else have you seen success? Have you had to be balanced/not all or nothing
Challenge narrative - create a new narrative
NARRATIVE REFLECTION
PURPOSE - its focused on FEELS; performance is about skill and being - feeling
THE CONTEXT DETERMINES THE CONTENT / SITUATION
We react most of the time, so updating our default settings and base line habits is so important because of that
And learning to put in the pause and reflect and getting better at picking yourself up
___
Hard not easy
__not linear
PROCESS VS OUTCOME GOALS
______
We try to pick up where we left off
Misconstrued perception
We tend to only remember the good stuff of it and memory isnt reliable or true
Realities of getting lean even if it was in the past or losing weight once before and it not being the optimal way
--
What was the trigger
What led to it
Find the root
And the environment around the root
Someone eating a banana and crying (tiarna memories)
Keto and fast progress memory
https://www.instagram.com/daltonfranke_coaching/
https://www.instagram.com/ben_mayfieldsmith_
https://www.instagram.com/transformxruby/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
THE IMPORTANCE OF THE APPROACH YOU TAKE; MUSCLE IS A CURRENCY YOU WANT TO AVOID DEBT
@thealanaragon@transformxruby
https://alanaragon.com/aarr-index/
https://www.amazon.com.au/Flexible-Dieting-Science-Based-Reality-Tested-Maintaining/dp/162860137X
https://alanaragon.com/product/proteinbook/
254
https://open.spotify.com/episode/4Eg3wYhYuq3xp0QskSUnEs?si=gKkg-E3mQDC5691jM55LFQ
time frame it takes to build muscle
reality of building muscle
mini building phases and mini cuts
rates of progress in body composition goals
SO ITS CLEAR that body composition goals can take a long time to notice and the changes are slow to come by with building muscle
Which is why its so easy to just jump to fat loss – its what we know, its what we see faster , or should see faster pgress with
And when things are chaotic, we are overwhelmed
We just jump back to what we know and what is easy and its only “easy” because we feel like we are working hard, dopamine
And because women are so attached to the scale
And 12 week before after photos, its holding us back…
So now lets jump to *fountain of youth* transformation
https://www.instagram.com/p/CtrEBLBLAIf/
https://www.instagram.com/p/CuFIiPlxXFf/?hl=en&img_index=2
-
See but I would argue that’s what most women ACTUALLY want
-
Without having life INSIDE their goals, we will never feel satisfied anyway because it becomes a chore
-
We all have our lifetime – and that’s how you make it sustainable and so much happees in that time only IF we see it that way (the only way you stop spinning your wheels
-
What did it take to make those amazing changes (again it took 5 years but those 5 years are where most end up in the same place bc they try to rush it)
-
What are the big take aways especially because you highlighted how we move away from optimal years as we age…. (the period of time women waste being pbsessed with lean)
26:00
-
Did you do keto? Did you cut sugar? Did you avoid carbs? go low carbs?
-
Im sure your wife ate so clean and did a lot of cardio to get that lean and look so much more defined and toned right?
Intermittent fasting? A lot of cardio
30:00 more on the scale
Alcohol also in the liver yet people gulp down their cocktails and demonize fruit and artificial sugar
So here we go – get in your base fruit and veg – I like 800g as a total –
Get in your wholegrains, whole food, protein & then you can add in a small % of your fun foods in there
That’s how you allow yourself to stay on track and not needing to sneak or cheat on things
** taste buds can change
__
42:00 ; DETOXING YOUR TASTEBUDS for a leaner healthier life!!
___
can we train our taste buds to stop craving such highly palatable foods & what would you say to someone who has a sugar addiction
______________________
so I had someone argue with me that starving your body of carbohydrates means that you'll just turn to burning fat instead when I was on the diet it worked but now lost all progress I'm back on carbs
let's talk about this
48: substrate use
51: rice study
Wait wait wait …. Diabetics eat carbs>?
____________
so do we need to eat foods in a specific order to prevent insulin from making us fat
Glucose goddess & glucose spikes
There are things we have with oats that also help the BG response aka protein because yeah protein increases glucose but it also triggers this thing called glucagon which helps draw it back in the cell – thus its more transient vs acute
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
a bunch of BS flies around on social media; lets help you navigate it
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
It doesn’t matter how much weight you lose, or how fast you goIf you are heading in the wrong directionDISCIPLINE, HARDWORK, or forcing WILLPOWER in the wrong direction wont get you any closerThe results don’t matter if you cant keep themOr if keeping them means living in perpetual fear of ever losing them,Not enjoying the process,Doing unsustainable things (incongruent with your values) to “stay there”The method doesn’t matter if it isn’t promoting building/keeping muscleOr if you developIt's not that you're not making progressOr that it's not working🙈You're just impatient🙈You've been bamboozled by 6 week detoxes, 8 week shreds, and 12 week crazy transformations...🙈You're flooded with images of comp prep girls, fitspos paid to put their a$$s on the gram to sell you a quick fix and make their dime.🙉You are hypnotized into thinking what you see is all reality.. 🙊We are fed lies daily & the folk on social media play Chinese whispers of what they see to be THEIR truth...from someone claiming their spoonful of sugar worked for themREMEMBER-🫠Results happen OVER TIME, not overnight~& its never about your foodnever about your body - it's about so much more than that.Do you want to build something that lasts?--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
LIFE of abundance
- Why fat loss/weight loss maintenance is so rare2. Why we’re primed for fat gain after a diet
3. Why women need to be aware of the post diet body fat overshooting effect
4. What is a reverse diet?
5. How to know if you’re a candidate for a reverse diet
-
Factors to consider when beginning a reverse diet
-
Benefits females can get from reverse dieting
-
Quick tips for succeeding in a reverse diet
- so what it is we need to consider in our fat loss phase as women, and how exactly does our physiology make it so much harder the more we push and how long we push for...that make us more vulnerable to gain fat after a diet.
Because females are built to be more of the survivor, our drive for weight regain is higher than that of males… so why do we need to be so much more aware of how we come out of a dieting phase and how is it you address this for a better chance of success both physically and mentally?
QUALITY OF FOOD IS SO IMPORTANT
Realistic expecations
Always trade off if you want to get really lean - theres the super importance of actually putting in a longer time in building muscle otherwise like we mentioned that youll be smaller but looking worse so PHASES for LONG ENOUGH - know your long term and what it takes to get there
We can basically assume that our hormones are going to be all skewed
Lifestyle would have been implicated
And we can assume that theres mental fatigue as well
Women are also more likely to be comfort eaters, when we lose weight we have a strong drive to eat more due to the loss of fat tissue which heightens our senses for such.
@transformxruby
@brandondacruz_
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
-
Why women aren’t just small men?
-
Differences in female physiology which we need to consider when coaching them
-
What females need to do prior to starting a fat loss diet
-
Primer phase- this is a different concept that I’ve actually never covered in depth on a podcast but I do a diet before the diet with many of my clients and almost all of my female dieters who have a history of chronic dieting
-
What is a primer phase
-
Why I use primer phases with my female clients and why I don’t just jump into fat loss phases with them
-
The purpose behind a primer phase aka what females need to do prior to trying to lose fat
8. Physiological considerations before starting a fat loss phase
9. Psychological considerations before starting a fat loss phase- this will touch on some of the stress side of things although if you just listened to my two part stress series you know that’s a 3 hour deep dive in and of itself lol
HIGH ENERGY FLUX STATE – WHY SO IMPORTANT
womens get an issue with dieting that men don’t
-
Gain fat easier
-
Harder to lose fat
Estrogen & progesterone dominant vs testosterone dominant
-Chronic dieting means cortisol lowering progesterone means estrogen dominant but doesn’t mean its high but then over time that can also start to have a negative loop and then estrogen falls
We fight back harder and faster
Chronic dieting state impacts your body BIG TIME
Hormonal dysfunction
Healthy body is responsive!!!
Relationship with food is so important. The diet before the diet – psychology & physiology
Binge restrict cycle - Yoyo - Gain back the weight after the diet
Body fat over shooting
Females – long history of chronic dieting, never got as lean as they wanted, or they did but couldn’t sustain it –
– is what you are doing working??
You cant sustain anything if your mindset around the scales, relationship with food and your progress
WHYYY its so important to take this long approach, the faster way to lose weight is the right way which looks longer on paper because it has less relapse
Stop using coaches just for weightloss
Nutrient deficiencies! – you can be in a surpus but nutrient deficit
- Nourishes gut health & digestion + metabolism in its own - thyroid
This will never happen if you keep hopping from diet to diet and quick fix to quick fix
Find Brandon here: @brandondacruz_
And ruby here: @transformxruby
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
Emotional states can significantly impact willpower. Here's how:
Stress and anxiety: High levels of stress and anxiety can deplete your willpower reserves. When you're emotionally overwhelmed, it's harder to exert self-control.
Emotional exhaustion: Sustained negative emotions or emotional exhaustion can drain your mental resources, making it challenging to stay disciplined and make sound decisions.
Positive emotions: Conversely, positive emotions can boost willpower. When you're in a positive emotional state, you may find it easier to stay motivated and disciplined.
Emotional awareness: Being aware of your emotional states is essential. Mindful self-awareness allows you to better manage your willpower in different situations.
Coping strategies: Developing healthy emotional coping strategies, like meditation or deep breathing exercises, can help you maintain willpower, even in the face of emotional challenges.
In summary, emotional awareness is the cornerstone of maintaining a healthy balance between the pursuit of excellence and the acceptance of imperfection. It empowers you to navigate your emotional landscape, respond to emotional triggers, practice self-compassion, adapt to changing emotional states, and seek the support you need. This heightened emotional intelligence ultimately leads to better mental well-being and more realistic, fulfilling pursuits of excellence.
Set Realistic Standards: Define what excellence means in each area of your life and ensure your standards are attainable. Recognize that not everything requires the same level of perfection.
Prioritize: Identify which areas of your life or goals truly require excellence and which ones can thrive with imperfection. Focus your energy on what matters most.
Embrace the Learning Process: Understand that the journey toward excellence is a continuous process of growth and learning. It's okay to make mistakes and learn from them along the way.
Celebrate Progress: Acknowledge and celebrate your progress, no matter how small. These milestones are evidence of your growth and efforts.
Practice Self-Compassion: Be kind to yourself when you fall short of perfection. Self-compassion allows you to accept imperfections without harsh self-criticism.
Seek Feedback: Learn to accept constructive criticism and use it as a tool for improvement. Feedback can help you move closer to excellence.
Define Your Values: Ensure that your pursuit of excellence aligns with your core values. When it does, it's easier to find satisfaction in your efforts, even when they're imperfect.
Stay Adaptable: Life is full of unexpected challenges and changes. Being adaptable and open to imperfection can help you navigate these twists and turns with resilience.
Mindfulness: Regularly practice mindfulness to stay present and avoid dwelling on past mistakes or worrying about future perfection.
Remember the 80/20 Rule: Often, 80% of the results come from 20% of the effort. Identify the vital few actions that contribute the most to your goals and focus on them.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
https://www.instagram.com/clara_theexerpsych/
https://www.instagram.com/transformxruby/
Body image, self-sabotage, compassion & why do you feel at war with yourself & your thoughts?
The ultimate physique as a goal & getting leaner/losing weight: what is the perfect body?
Does it exist or is it something else?
I can clearly see that im putting in so much effort into all of this and not seeing the results i want… but when push comes to shove, i find it hard to eat up as i should to put myself into this slight surplus
The pursuit can have you more obsessed
Self compassion -
Body image & the fear of getting bigger, gaining weight, or letting go of the dieting mentality / chasing lean; talk about the hear around this and how many are unaware that this is what is creating the negative body image and stopping true progress
From what ive experienced its to do with our growth, our approach, our mindset, influences & environment which impact our body image
Change -
Habits are hard to change as are beliefs because they all serve a purpose… even if its keeping us stuck in a place we don't want to be
It easy to start blaming yourself for behaving in ways you know don't serve you
👉🏽self-sabotage, overeating, underreating, over-exercising, “fucking it up”, buying or ordering food/drink items you know aren’t aligned with your values,
not good enough, not restrictive enough, not hard enough, not motivated enough, not smart enough, not worthy enough
Why is “not disciplined enough” far from whats actually happening here
53:00
When theres chaos going on in someones life
Shaming or hating yourself to change doesnt work
Talking more on forced vs true motivation & how its not something you will always have which is also normal
Feeling fat
Tracking as obsessive
POST DIET BLUES and where people go wrong
Limiting beliefs
& fixed mindsets
One of the best ways to stay consistent with your fitness goals is to focus on developing your WILLINGNESS 👇🏽
As a psychologist working in the fitness industry, one of the things my clients talk to me most about is the struggle to stay motivated with their training and nutrition.
& I totally get it, it can be hard to realise that feeling fit and healthy is an ongoing process and not an end goal 🙃
Moving away from VS being compelled to and how that factors into motivation and long term change/results
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
Dieting from the inside out podcast
@realjaredhamilton
@transformxruby
3/ the first phase of your journey shouldnt be about how much progress you see or weight you lose physically - that should be building a foundation
If you had alot of weight to lose or even just the last bit f weight, can we talk about the most important part of the process as step 1 in any change
How the first part of coaching shouldnt be about how much weight you lose or how much progress you can make but rather setting a strong foundation, building habits, reflecting on mindsets, and addressing the inner game
1/self sabotage & the all or nothing mindset around food, tracking food, social events
2/how your identity keeps you stuck & how to fix it - why this is so important
4/ How to start believing in yourself
Most people fail before they even get started but when you’re lifting heavier you set yourself up for success MENTALLY right out the gate.
How lifting and focusing on performance (go into how i focus) has a ripple effect on ever day life which then impacts your body image and also gets you to your physique goals faster
5/ negative self talk - how this keeps you from ever achieving that “goal body & life”
6/ self awareness & being solutions focused
- you cant shame yourself into change; talk about this. and how getting your "goal body" and to this HAPPY CONFIDENT zones needs to come from self care
--
7/ the blind spot of not even realising what our “problem” is because theres shame and judgement we are unaware of
9/ sabotage through fear of what if i actually succeed and then not realising that we have all the change that comes with taht and not being able to do it because we don't realise what the journey is all about
How can you upgrade the familiar
& celebrate your wins
You need to celebrate them as much as you can because without that - you arent allowing yourself to BECOME that person
Pause and slow down so you can start to realise the new you you are building
Not just be someone checking boxes
8/people pleasing & lack of boundaries
•Do not mark progress on the harvest but the seeds you plant
•Progress is the most lagging indicator
I would also say the environment you create & upkeep
How can you build the ability to withstand the long time
•Being proactive
•Don’t wait for a forest
A lot of the time we aren’t aware of the self sabotage coming in
We keep facing battles
We may not even know the emotions
Ie emotions around food
Or if we are used to rewarding ourselves with food etc
We just say we have emotions or feelings but we aren’t even aware of what is showing up
•Quit prioritizing – this is very common with women how can we ensure we don’t put THIS off
(all or nothing, perfection, minimal effective
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
End of diet maintenance = suppressed maintenance
How can deficit affect metabolic rate
Long term effects after a diet?
Muscles role? Can you explain the concept of "set point" in relation to metabolism and weight management?
Metabolic phenotypes
Crash diets can lead to severe metabolic adaptation and negatively impact long-term weight management.
Can you explain the concept of "set point" in relation to metabolism and weight management?
What's the significance of refeeding periods in preventing metabolic slowdown during a diet?
Can you share strategies to rev up metabolism post-diet to support weight maintenance?
What happens to metabolism during prolonged periods of caloric surplus or maintenance after a diet?
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
Twitter @drgarymend
IG @drgarymendoza
Stages Of Change
@transformxruby
Habits not the forming but the maintenance of the habit; why and how
If the way you change is to replace old habits with new ones, then is change only the product of repetition?
How do you change habits and mindsets?
Power of writing to mix in the visual pathway too
Importance of environment
Mindset
Identity and how to get people in a readiness state for change in a way that they arent setting themselves up for dissapointment
If its stress & emotional eating, or comfort food
EMOTIONALLY ANCHORED GOALS
--value there is no fail only toward or away
Needs feelings
When we get sick, sad, injured, have family emergencies how do we keep that habit if there’s a break in repetition?
Can the new habit continue to be formed and stabilized in those times when the repetition is temporarily broken.
perservere
Managing it
Also, comfort food. When carbs or sweets or whatever truly does comfort in times of stress, what can replace that habit?
So is it safe to then say the mindset & identity and intention behind it is important. And why just having weightloss as a goal or unrealistic expectation is where people fall off
Health benefits -responsive
Recognise these amazing changes and progress- and how to celebrate it internally (think more positive about the changes and success/ rather than feeling like a fraud and I can't be positive about it)
But even though scales haven't moved at all in a year, and I want to lose another 10kg, but I've had so much more success elsewhere. How does someone recognise and change their thoughts as we always relate back to scales as 'success'
Mood and energy diaries
How do you feel
This can be a big reason why coaches are so important and valuable in this process - they teach you how to look for success
Progress
They help shift your mindset and inject you with confidence
This is exactly how i help my girls and you get out so much more from the process than just
Self talk
Theres this post that circulates that i hate TF out of and thats it takes 21 days or whatever to create a habit and 66 to make it automatic
I love the GOALS WILL SHIFT because this will be perfect to sum it up - as THAT IS the process and why the process is the whole damn goal
Thats life
Is there anything else you want to say about the importance of focusing on this process, on feels & habits over what we want out of them?
Q: What are the barriers to change?
Someone thinks they are ready for change
Habits don’t die
It’s a slow process
Little things at a time
They feel its not worth their time
And when life is crazy or work is crazy, (it always is and we kid ourselves saying its going to calm down)
Our brain loves easy
Yet we try to complicate things more because SM makes it look fancy
And we can do this with the way we approach food, always needing a whole new thing every single day instead of having a routine, or something on autopilot
PULL goal
FEEL like
BE LIKE
“goal”
“time”
Social media doesn’t have time
It has now now now or you are behind
Results should be a weekly metric like fuck off haha
“consciously”
Understanding yourself
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
@transformxruby
@tombainbridgecoaching
Many women often have specific concerns and fears when it comes to maintenance periods in their fitness journey. These concerns can be influenced by various factors, including societal pressures, personal experiences, and misconceptions. Here are some common fears that females may have regarding maintenance periods:
Fear of Weight Gain: One of the most common fears is that taking a break from a calorie deficit will lead to significant weight gain. Women may worry that their hard-earned progress will be lost during a maintenance phase.
Loss of Control: Some women fear that they'll lose control over their eating habits during maintenance and may struggle with overeating or emotional eating.
Body Image Concerns: Maintenance periods can trigger body image concerns. Women might worry that they won't look as lean or fit during this phase, which can be emotionally challenging.
Slower Progress: There's often a fear that taking a maintenance break will slow down their overall progress toward their fitness goals, especially if they're in a hurry to see results.
Comparison to Others: Women may compare themselves to others who appear to stay in a perpetual state of dieting or weight loss, which can create pressure to do the same.
Negative Feedback: Concerns about receiving negative feedback or criticism from peers or social circles can also play a role in these fears.
Unrealistic Expectations: Unrealistic expectations about how quickly they should achieve their fitness goals can lead to fears about maintenance periods.
the intense focus on the body in the realm of health and fitness can sometimes hold us back in various ways. Here are some of the ways this singular focus can be limiting:
Self-Worth Tied to Appearance: When our self-worth becomes closely tied to our physical appearance, it can lead to low self-esteem and body dissatisfaction. This can be emotionally taxing and hinder personal growth.
Extreme Dieting and Exercise: The desire for a certain body image can drive people to extreme dieting and exercise routines that may not be sustainable or healthy in the long term. This can lead to burnout and health issues.
Comparison and Competition: Constant comparison to others and striving to meet societal beauty standards can create a sense of competition and jealousy rather than collaboration and support within the fitness community.
Neglecting Overall Well-being: An obsession with the body can cause people to neglect other aspects of their well-being, such as mental health, emotional balance, and social connections.
Yo-Yo Dieting: The pursuit of a particular body often leads to yo-yo dieting, where individuals go through cycles of weight loss and regain, which can have negative effects on metabolism and overall health.
Exclusion and Inclusivity: It can sometimes lead to exclusivity within fitness communities, making some individuals feel unwelcome or inadequate if they don't fit a certain mold.
Overemphasis on Quick Fixes: The desire for rapid body transformations can lead to the overuse of supplements, extreme diets, and even unhealthy practices like crash dieting or excessive use of weight loss pills.
To overcome these limitations, it's crucial to shift the focus in health and fitness towards holistic well-being. This means considering not only physical health but also mental, emotional, and social well-being. Encouraging self-acceptance, body positivity, and setting realistic, sustainable goals can promote a healthier and more balanced approach to fitness. Remember that the ultimate goal should be overall health and happiness, not just a specific body shape or size.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
If you want the Ace test for trauma just shoot me a message and ill get it to you
https://www.instagram.com/transformxruby/
Resources
Arielle schwartz - free videos & youtubes
https://www.instagram.com/mrspaularastrick
https://thebrainbodymethod.com/
Paula does EDMR online
IFS
Alot of women are in this high functioning state - trying to be everything do everything, please people, get everything right
Set unrealistic standards
Perfectionism
Repression - shut up and get on with it.
Emotional regulation and how the body knows more than we are aware of
We are too busy trying to do do do tick boxes we don't slow down to understand us
We try to suppress vs understand
To ignore vs regulate
I am an anxious person
How can this show up in our day to day lives and impact our wellbeing & quality of life
How do you help women through it?
Do you find that many women arent even aware of the state they are in because its become their normal?
Fight flight all day long
Especially post lockdown
So we are living in this survival mode
Which is why we come up against sticking points in our journey and we don't know how to get back control so we try to control our bodies
Our image
We try to fit an image to feel like we belong and relatedness
Its safe to us for some reason
So we sabotage ourselves wanting this body image that isnt the true end goal
But we can control it and we can be busy, the need to do more be more
You say this is fear based distraction and so much more -
~~~
Its almost like what are we missing in our lives to try to stay busy or fix our bodies
To control some form of our lives
Or on the other hand when things slow down
When we get a chance to rest
We then see that as an opportunity to emotionally eat
Why do women have more sensitive nervous systems
How can gut health also show up in this
Talking about how menopause can trigger this more
Pain is never about the site of pain but our perception and also how bio psycho social impacts it and thats the same with how we approach our fitness journey and how our brain and body work together in this
How does low estrogen then impact how we respond to things, how our brain responds
Why is it difficult to meditate when stressed.
Highly sensitive
What helps to calm the brain period thus is the hardest for me.
How can you teach a brain to trust itself more
Are there somatic body therapy recommendations to help feel instead of talking. I've done years of talking. I think the combination of body work would help immensely.
How to regulate nervous symptoms when experiencing trauma.
What type of therapies can help desensitised.
What practises help transition through menopause with a disregulated nervous system.
Are there herbs or supplements that can assist calming brain and nervous symptoms.
Can you flight and fight mode from trauma be constantly activated.
How can you help slow down someone who is in this go go most & what do you recommend to help desensitise to then help us regulate
INCREASE YOUR CAPACITY
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
The truth behind the tests as well
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
www.instagram.com/daltonfranke_coaching/
www.instagram.com/transformxruby
links & studies: Insufficient sleep undermines dietary efforts to reduce adiposity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/
https://selfdeterminationtheory.org/theory/
The stuff thats missed out - behaviour change… the mindset
The superglue to everything
It doesnt matter the results you get if you cant keep them
Skillsets
Intuitive actions & habits
People say fuck motivation - you need discipline
Starting when you arent ready
The time warp we have like when things are going crap in the moment we feel like its months and months of struggle
We also have time warp
ACT the acceptance being pivotal
Relatedness - community
unrealistic expectations, awareness & acceptance
You sent identity shifting, ambivalence
Motivation - behaviour change - strategies for goal setting and creating momentum
What holds people back from commitment
“Respect myself” but most people don't act in that way anyway
Its usually from self hate and wanting to move away from
Values - Ambivalence often arises when making important life decisions. How can someone work through ambivalence
What are some common sources of ambivalence when it comes to pursuing our goals, and how can we address them effectively?
What are some examples of change talk
Spectrum from amotivation to Intrinsic
WHY its important to them
Example of leanne saying she wanted to be confident in little clothes
She wants to feel good and be able to wear clothes without feeling like she cant pull it off or embarras herself
Its all makes sense but in the moment, we want results now, we don't care about this stuff - how do you reconcile that and break down that disconnect and unrealistic expectations or what the journey should look like
This is why i ask so many questions and i think my girls get so annoyed at how many qs i shoot back at them
How does self-acceptance play a role in achieving long-term behavior change and sustained motivation?
Can you discuss the role of self-compassion & emotional regulation for keeping people making progress and on their journey
For behavior change, especially when facing obstacles?
Could you explain the concept of "identity shifting" and how it relates to making lasting changes in our lives?
BECAUSE
Many people struggle with breaking old habits. What are some effective approaches for overcoming resistance to change and adopting new behaviors?
How important is accountability in the process of behavior change?
AND THEN
AND WHAT, SO WHAT, BUT WHAT
What you were doing wasnt making you happy or getting you to where you want to be
it s normal to think trying harder
Working harder
Just trying that one more
Motivation can be fleeting. What strategies can individuals use to sustain their motivation over the long term, especially when working towards personal goals within a community?
Youll
Lets talk more about actually using that coaching group community, i have my inner circle and you have yours - how can this really help with sustaining change & taking people to their next level & actualizing their goals and even more than they imagined
How can setting unrealistic expectations impact our motivation and behavior change efforts?
Can you share practical strategies for overcoming
Small wins
What are some common pitfalls people encounter when trying to maintain motivation over the long term?
How can individuals adjust their strategies to stay motivated as circumstances and priorities change?
Are there specific habits or routines that can help anchor new behaviors and prevent relapses?
Perceived effort & expectation from that VS reality
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
another one bites the dust
MYTHS AROUND INSULIN, SUGAR, CARBS, DIABETES, LOW CARB DIETS
etc
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
https://www.instagram.com/kaitannmichelle/
Our own worst enemy
We turn our emotions into actions and behaviours because its automatic
We dnt even know what those emotions are
Which is where fluffy
Food & stress eating
Emotions then become our identity because they become thoughts become things and repeated over time thats our lived reality
It always happens at night
And we try to find pleasure in our food if we don't have that joy in our lives
Shifting identity
Future pacing
Body image
We also put so much fucking pressure on ourselves
Enjoy them - wont at first but its something people always miss out in the equation
NOT EASY
Not being happy or confident isnt an easy way to live either, its living life with your handbrake on
Do hard things and you build confidence, HAY I CAN DO THIS
No = 1 thing
Yes = no to everything else
Metrics - numbers, how do you then measure progress after that
Using the scale to justify our pass or fail
Thinking getting to this outcome will make them happy etcetc
Impatience
Putting all their value on weightloss & always needing to be in a deficit or leaning up
Never giving our bodies a chance to thrive You cant have balance in fatloss and thats why you don't live in fatloss
Theres always something that isnt balanced - our version of balance is always changing
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
let us know what you think of this podcast
it gets into the juice of it about 15 mins in!
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
Mindset for success, getting better outcomes that last, charging your batteries & the one thing you need to WIN longterm; Dr Josh Smith
@drj.smith
@transformxruby
When to know when youre past your limit & how to
importance of setting me time as much as you schedule everything else in me time is just as important
what is the best way to nurture yourself mentally?
….if you don't know who YOU are
You end up living for others
Having otehhr peoples goals that arent your
Cell phone - battery saving
How we act knowing that
-----> relate to body as well
If you don't put you first and you sacrifice that for the kids
Low energy for kids? Is that your best
Parent influence
_____________________
Perfect and ideal is different for everyone - its a lens and perception
In the same environment people have 2 diff experiences depending on so many tother things
Felt crap at that goal , nevr felt enough
What do you have to do to get into the blue category
Grey things you cant click
Starting energy is usually alot harder - make it easier
One mistake, one error, does not have to compound and take on a life of its own. We have a tendency to see a mistake or bad choice as binary, this all-or-nothing success or failure. And once we register failure, there is decreased motivation to make good/healthy choices.
All or nothing
Living in congruence = better results that last
Many times peoples goals arent their own
The feelings around changing your mind
Life is a series of choices. And theyre small
But in the moment everything always feels so big
Even bigger when you struggle
How to alter mindset around not drowning decisions, despite what you feel the size is
but being able to break them down into more manageable steps 👣
We also overemphasise what we don't see in ourselves with what we overemphaze with them
Neuroplasticity
Awareness
If you have a history of making errors
Of struggling
This becomes a BIGGER role
this too we all expect too much too fast and the expectations and perfectionism thing, like be real with what’s achieveale
If you spend so much time focused on all that went wrong, all that you don't like. Etcetc, you will have a negative experience and not even realise or notice the things that ARE happening for you and good things
So you wont enjoy any of the experience
Boundaries especially in relationships, with partners & their families
Especially when they arent on the same path as you / Journey as you
what is something to work towards learning every day?
any tips or advice for 'letting go of what you're not in control of'?
Sunk cost eff
1:05
1.07
→
also body checking and how what you put out there is heard by the universe and your body & how it can impact your progress
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
@transformxruby
@tombainbridgecoaching
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
@drmiketnelson
Miketnelson.com
@transformxruby
There is so much information out there
But the thing is that thats so generalised and the messaging can really take away from the fact that these are actually really useful tools for some clients and it can make them resist the process if they believe the parrots
Alot of it is great
And it is fact like fasted cardio doesnt burn more fat or increase fatloss
Meal timing or carb timing doesnt matter
Carb cycling is useless
CARBS v FAT
Metabolic flexibility –
Burn more sugar VS burn more fat
VO2 max
This is also where stretching can play a role because a lot of these people are in high stress states which impacts all of this
How does muscle mass and training come into this and why would aerobic training be more beneficial to the overweight population
30:00
38 optimal
Over dieting and training
42
As we know with one of my girls who used fasted training, fasted carbio, i timed carbs and it improved her insulin sensitivity and blood siugar control, she reduced cravings & wasnt so hungry between meals and was able to do runs without tanking and is dropping body fat much easier with that
So lets talk about metabolic flexibility but more so why this is so important for those who have extra body fat especially
Then we can go into where fasted cardio comes in, timing carbs etc
But on the otherend to optimize training and body comp - we need to realise carbs fuel performance in the gym
So people who have alot of body fat to lose have no issue breaking down fat… thats not actually the problem,. The problem is actually in oxidizing that fat so maybe you can talk more on that and things you would consider and implement
How can building more mitochondria help anyone but especially the overweight person - how and why is cardio of more benefit for unfit & overweight people to implement so that they can see better results through training and the rest?
]
What are other benefits of working on metabolic flexibility
How can living in a highly sympathetic state impact yoru body in terms of mobility & movement, training & health - i know you are one for HRV markets - why is recovery so important
Can we talk about the importance of sleep in all of this & its role in metabolic health
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
WHAT DO YOU WANT US TO TALK ABOUT!?
STEVIA VS ASPARTAME and other articifuals
natural is better? cancer? cravings? insulin? makes you hold fat?
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
DO you relate to this?
check out episode #250 & #271
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
@dillonphaneuf
@transformxruby
whats next ?
where are you going to go?
Having confidence is showing up for yourself and doing the things you know you need to do and knowing that this all leads to the outcome. If ou give your best and show up for yourself every day, things will work out
But bang on
Scale – hard to let the scale to go up
I think that social media and opinions and make this really hard because “tahts obsessive” that’s
They then start to fear restriction because of the approaches they took before that left them sad, isolated, restricted etcetc
Tried keto etcetc so that rebellion against restriction kicks in
I had a client that never changed because she was following a lot of acceptance and body positive anti diet things but she also wanted to change but because that was what she was surrounding herself with there was a lot of misery through her ambivalence
___ my taste buds –
There are a lot of coaches who get 100% compliant or not? scale weight? Cool heres your macros
This is why I ban the scale for at least 6 months even 12 months, people don’t know how to feel and ttune into their body anymore
They don’t know how to FEEL things anymore
Because this then translates into the gym chasing only numbers not tuning into muscle tension which is the thing you need for muscle growth
Pinpoints that trigger us in the week
My mindset isn’t 100% yet so I cant start until I get this or I cant do this until my mind is 100%
If you haven’t learnt to trust yourself and if you don’t believe you can, you struggle more with the things
And they don’t believe they can and they aren’t doing the protocol as they should
Fuelling for training performance
Training intensity is a skill
Learning to engage certain muscles is a skill
You may feel it everywhere at first and then progressing that
Motivation on a fad or challenge with dumb approaches but then what and that’s when people relapse exactly they were addicted to results they lost the path
Be willing to progress and realise its not all load on the bar and you cant force it
Lets go back to using more in the log book than just x X x reps
Self talk
More things impact sessions than just muscle as well
And not every session is going to be worth talking about
The unlearning is the hardest work
Its hard to sort our shit out to get on the journey with yourself vs against yourself
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
Dieting from the inside out podcast
@realjaredhamilton
@transformxruby
The negative self talk you’re engaging in causes more damage than you realize.
They are in the past
Just because you feel like you havent made progress doesnt mean you havent made progress
43:00
Are you able think a thought without believing it to be true
Don't be so
The beliefs about yourself
Understanding how sabotage actually works
Identity identity people want to lose weight thinking they hit this end goal and they get happy but will never be happy in the journey or when they get the goal if they don't use the process as the goal to change their identity
The entire inner game
Relationship with food
Noone will build a house with no foundation
People want to get these goals but they try to go for it with no foundation
No matter what i do, im always going back to square one
Subconscious - not aware of it
We keep chasing more more more
IDENTITY -
People who lose alot of weight but they still see themselves as their old self
how can we create awareness around it
Lack of belief we can?
How can we build that belief & proof that we can and reinforce it
People expect to get things perfect from the get go -
Alot of people fear change and not being able to have control over things… how do you see this filter into it all
What are some other tasks that can allow us to separate the logic and emotional so we can make that forward progress
Alot of people struggle to ask for help on things thinking that they should be able to handle things on
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
hormones? test vs estrogen?
the menstrual cycle
whats the go?
do we really have things that make fatloss hardER?
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
@thefitnessmaverick
@elite_physique_training
@transformxruby
1;13
Bringing it back to why having a coach is so important
Your feels can change weekly and youll., have to readjust which again comes to why
Use your warkmups and foicus on the muscle
The importance of setting up exercises correctly and execution in getting your best results
Bringing it back to why having a coach is so important
This is why program design is an art (leg curl with thrust / squat)
Are barbells overrated?
Everyone is built different
RDL pet peeve
Bringing the band back in for the lats – thoracic extension, shoulder extension
The impact of poor thoracic extension on other movements
View on “there is no perfect posture” when people also have poor shoulder and hip health and little thoracic extension ability
-
The importance of core & how core isn’t abs
-
The importance of the lats & bracing
-
When people program for themselves they avoid exercises they hate or arent good at that they most likely really need like single leg work etc
-
And can cause a heap of imbalance, niggle injury, overcompensation etcetc
Training isnt all just about chasing max growth or strength, its longevity, its moving better, getting out of pain, sorting niggles and improving postural muscles to fight our posture we are stuck in for the most of the day - but our body is a byproduct of that
And it allows us to train longer without having to sit out with pain etcetc
Things youve changed your stance on
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
@thefitnessmaverick
@elite_physique_training
@transformxruby
Mistakes women make when programming themselves & going at it without a coach
Mindsets keeping females stuck when training
Importance of glutes
The state of glute training and band training on tik tok
Programming for long term physique goals & how to maximize our training
What are the most underrated muscles & exercises for the a novice lifter and then an advanced lifter
Top tips for growing glutes & shoulders
We all want to feel good in our clothes, look good naked
· You can also have all the certs but without walking the talk and working with different
Mistakes
- People don’t under
6:50 – stress is holding you back
9:15 – rep ranges
And itll be easy to then shove load onto the other muscles with the higher rep range
Lets lead this now into how this is stopping people actually getting the leaner built body they want despite thinking its building the leaner muscle
People uselessly chasing numbers like its linear and forcing progress
14:30
Forcing PBs each session
20:30 – targeted tension from MMC
People hold themselves to the number on the bar so much
Tempo, not forcing progress
Resting too much between sets
Importance of getting the body in an optimal position to be able to execute movement for not only the best recruitment and impact ot grow that muscle but to prevent injury
27;30
Find the muscle, feel the muscle first
For people wanting to bias the glutes more in exercises, what do you typically see as obstacles to this, and what are your fixes.
Add to that - lets talk about some exercises and how you would go about not only implementing & executing them but anything that can make it more of an effective glute exercise… ie doing leg curls or couch stretches before hip thrusts
Or maybe a lunge stretch before the leg press which are 2 things i typically implment
If hamstrings take over the glutes?
If quads take over the glutes?
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
ALCOHOL
how can it be holding you back?
is there a moderate intake?
how can one go about including it?
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
instagram.com/jessdalglishcoaching/
instagram.com/transformxruby
Comparing themselves to people to those who are muscular but don’t know how to get there
Comparisons but seeing themselves in a different lens than reality
People aren’t willing to commit to a longer process
Coaches facilitate this process
We can be more productive in the process
What is comparing to others bringing you
Whats the purpose behind it
Despite everything im doing, I still don’t look like that
~~~~~~~~~~~~~~~
A lot of people are still doing thing that don’t serve them in the same breath of comparing which holds them back and it can be the lack of commitment
They don’t know what the process looks like
They don’t know what commitment actually looks like
People only see coaches or programs, journeys.. as for fatloss or
Ø What happens when you go onholidays and vacation. Just factory reset do it all again always feeling like youre bnever there
If youre going to work with someone and actually commit
But heres the question
If you aren’t
Then wtf do you want out of this? You don’t really want results then do you?
Because you need
But heres
BODY IMAGE DAYS
You cant remove bad body image days
Digestion is a normal thing we can get emotional about it
Body image across a whole week - body comp wont change a lot over a while week
Comparison on social media
CLOTHES
People also just see all these people prepping and think it’s the next step after deciding to lose weight
Lets go back to the idea that - I just want to lose weight first then ill gain muscle
I just want to lose this fat first then we can build my food up
Then we can get stronger
Then we can worry about the rest
I need to do this photoshoot I need to start a cut
People just want to put themselves into photoshoots all the time as well its the new cool thing to do
But person has only just started on a process of not chasing smaller
Where does this idea of your body image come from as well
Trust themselves
Be patient with yourself
Easy? Hard? What the process itself looks like?
The cost of certain goals
Willing to give up and not
How to sustain certain things.. Is it realistic to sustain it?
5050 –
Confidence is in showing up for yourself
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
The Anti Health & Wellness Wank3ry Series Ep 1; Ruby Cherie x Tom Bainbridge
Inflammation; foods, diets,
Blame the lifestyle not the food.
Don't make decisions based off thinking something is going to lead to inflammation
Mechanisms
Too much body fat is inflammatory
Blood test may show high white blood cells -
What inflammation is
Oils
Sugar
People use superoxide dismutase for osteoarthritis, rheumatoid arthritis (RA), heart attack, pneumonia, stress, and many other conditions, but there is no good scientific evidence to support most of these uses.
Bertolotto F., Massone A. Combination of alpha lipoic acid and superoxide dismutase leads to physiological and symptomatic improvements in diabetic neuropathy. Drugs R D 2012;12(1):29-34. View abstract.
Gluten, sugar, dairy
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
Starting out and committing for a long term change and TRULY taking an approach –
the start &
Summarize everything they do then ask Should we be doing more, staying the same, doing less
behind all of that and how its almost as toxic as saying “its just one, eat the cookie” when not everyone is in the same place
People
have had years behind them to eat just that one,
To know
the education around food etc
Others
don't
Also our social media our perception of normal and reality is all the same
Also in
this how the intuitive eating movement can cause more issues with food where
they feel bad for wanting control, and even bad or tracking steps & food…
People
who don't track food so closely are those who have been doing it for years
And
people forget how they started and what they needed back then, even as exercise
cues which may NOT be optimal but what might be needed
___________
*** the
value of tracking VS people making others feel guilty in saying its disordered
and the reality
And i
always say there is nothing more obsessive than complaining about how you feel
and how you cant get your goals, your metabolism hormones blah blah blah
i love your explanation on how to bring up a healthy model of this around kids
with your reference to recipes, maybe you can explain more into that
identity AND environment are big players here, even of one as a dieter. Or
only knowing shrinking, chasing small.
Or even just
identifying as someone whos always struggling for that
&
a 3rd question in that.. Being okay to admit we are struggling or even relapsed
so we can ask for assistance/help
Relationship
with failure
The
fear of the unknown
People
hating themselves stuck because of how scared they are of the what ifs
what are some things you prep people with when they are starting a weightloss journey - in this include the motivation cycle - reality, expectations
preconceived
notions that don't serve us
And
anything that people like clients or people wanting to become clients/hire a
coach, and anyone else need to be aware of if they are to succeed long term
When people go to food for emotional needs, when they have a lot going on so they fall to poor eating habits and reinforcing the healthy cycle
The minimum commitment with a coach should be seen as really only a starting point because theres a lot of learning to do and unlearning to do
Navigating
“i fell off the wagon” “ im so ashamed”
The person who is trying to start at level 10 vs the level theyre at
Ø The person who want to keep doing more
Ø The person who want to speed up the rungs before solidifying each one
There are many people who need to start at the lower level, how do you get them okay with that
Ø People who don't want to put themselves first
The person who has a lot going on with life, things always popping up, how can you get them to show up for themselves anyway knowing that this is going to help them for the better
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
@mackfitness305
@transformxruby
Expectations
What it takes
training
program design
why execution is important
why bracing is important
things that go wrong typically in squat and how to break them down
why barbells are the be all end all
how program design is an art and order selection plays a role
importance of tempo and how you initiate movements
muscle centric movements and why MMC is important with them
Can't build on faulty foundation
Mistakes women make
What creates the physique we want and why is it best to focus only on one goal not both
How to embrace the discomfort of building and find a new love in it away from body focus
People usually hate working out to start
How can we drive motivation and a shift away from the instant gratification, work hard burn calories and energy mentality
She works in person
No rest days
Developing habits
Fast sells permanent doesn’t
“feeling like its working”
Program design, why having a coach is so important, people do wahat they feel works, and can force impabalces
Like more reps, rush rush
Burning cals
Energy
And chasing only weight in the end
training
program design
why execution is important
why bracing is important
Momentum
Time we can feel like we “bulk fast”
LIFTING to lose weight
Nothing changes with your training. Lift the weights & train hard!
Food is scary
I want the 6 pack
I want the glutes
We bulk too fast
Impatient
Why is filming so important
Impatient
Or the results aren’t fast enough!
.
And these are the very same people
that continue to spin their wheels month after month ~ year after year!
.
The ones NOT willing to make any changes, but wanting different results!
Results aren’t fast enough how do you get people eokay with relearning things and marking progress
things that go wrong typically in squat and how to break them down
why barbells are the be all end all
how program design is an art and order selection plays a role
importance of tempo and how you initiate movements
muscle centric movements and why MMC is important with them
Can't build on faulty foundation
Mistakes women make
What creates the physique we want and why is it best to focus only on one goal not both
How to embrace the discomfort of building and find a new love in it away from body focus
People usually hate working out to start
How can we drive motivation and a shift away from the instant gratification, work hard burn calories and energy mentality
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
https://www.instagram.com/tombainbridgecoaching/
https://www.instagram.com/transformxruby/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
"I’ve been thinking about this a lot recently and probably have a bit of anecdotal evidence from personal experience. Do you think the potential outcome of following all the latest “bio-hacking” stuff (think Huberman, Attia etc.) could actually be net-negative.
What I mean is that people can get so hung up on following it all and create a bloody 90minute morning ritual with all this stuff in that in reality barely moves the needle but gets so difficult to sustain and keep as a habit that the stresses of missing it/skipping (which will be inevitable for most normal every day people with jobs and families) actually outweighs any small benefits of the latest “stuff” they promote."
https://www.instagram.com/tombainbridgecoaching/
https://www.instagram.com/transformxruby/
"I’ve been thinking about this a lot recently and probably have a bit of anecdotal evidence from personal experience. Do you think the potential outcome of following all the latest “bio-hacking” stuff (think Huberman, Attia etc.) could actually be net-negative.
What I mean is that people can get so hung up on following it all and create a bloody 90minute morning ritual with all this stuff in that in reality barely moves the needle but gets so difficult to sustain and keep as a habit that the stresses of missing it/skipping (which will be inevitable for most normal every day people with jobs and families) actually outweighs any small benefits of the latest “stuff” they promote."
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message
https://www.instagram.com/tombainbridgecoaching/
https://www.instagram.com/transformxruby/
Cold ice baths
Immune system
Fat burning
•Stress resilience
0-22 cold & heat exposure
21:40 coffee, water before coffe, wait an hour before coffee
Coffee is borrowed energy
36:00 “shit his made up”
Healthy people vs non healthy people
Also hydrate before you caffeinate
-Busy people
-Coffee not food
-Busy mum
-Already stressed
-Poor nutrition
12 week deficit phase
Successful deficit phase
Used to get carried away and go too far
If I stop now I'm not hard core enough
Effort %
Planning
Bored with meals
I know what it feels like to be confident
I said Im going to do this, I'm doing it, I did it
Training
Showing up for yourself
Stop jumping into another calorie deficit the minute you feel fluffy
Its going to be easier to embrace hunger
To say no
To make trade offs
To have more structure
Bikini season when we entered
Don’t be a breadstick
Be the baguette that gets jacked
Planning – boundaries – expectation
@theskinnyonfitness
@transformxruby
Mental
Perimenopause
Progesterone is linear on the way down but estrogen is on the way down
Testosterone also decline
Night sweats & restless legs, constipation
What are other symptoms you see
Personal stuff
Experiences
Amandathebe.com
Menopocolypse
Insta @amanda.thebe
FB group: Menopausing So Hard
find me at instagram.com/transformxruby
estrogen
bellyfat
the brain & cognition; role of estrogen & testosterone
Other symptoms that arent spoken about alot
“why am I so bloody fat”
isn't down to menopause specifically but down to the impact that menopause has on our lives
and there's a Nuance there and when we start to sort of understand what's happening with
our body we can then start working with the change
our fat distribution changes
Tummy area mostly; pear to apple shape
cardiovascular exercise can actually reduce incidents of visceral fat in our belly area it doesn't mean you lose fat it redistributes. You need a calorie deficit for actual fat loss
estrogen declining it has a cascading impact on other vital hormones in our body two of those vital hormones are insulin and cortisol
Estrogen and we know that that impacts us from our sensitivity to insulin
@vitaminphd
Barbend
Examine.com
@transformxruby
(negative body image and food stress impact on the gut)
Stress, dieting (chronically) & the gut
Exercising and dieting in a positive way
How not focusing on weight but on behaviours, habits, and actions that align with a healthy fit lifestyle can see weightloss as a byproduct
Probiotics, overprescription
How you can be in a calorie surplus but a nutrient deficit - gut - calorie banace
Gut microbiome on weight regulation
Brain fog and fatigue… chronic undereating of either calories or nutrients
Chronic high fat feeding – Hyper caloric
"weight loss is a contact sport," and managing it with protective factors like positive body image, critical processing of media images, social support, and health goals. I thought it was the most amazing analogy.
stress management & physical activity itself on gut health
How being active can influence the gut
What can cause excess gas, that some gas is normal, and causes of constipation
How excessive dieting & undereating can impact the gut
@vitaminphd
Barbend
Examine.com
@transformxruby
Chronic high fat feeding –
Hyper caloric
Need to get energy from our diet
Protein or fibre
But alternate = eating away at mucous layers
Not having the fibre there and relying on protein etc = carcinogenic & where does cholesterol fit into this
Microbes can change within 24 hours
So the gut can change but the consequences will take the time they need to revert
Its not lways going
Sorbitol,
How about emulsifiers – is there an impact of too much processed food and how the impact on the gut can also impact the brain and make fatloss harder at all
Food quality matters
Thermic effect of food
Satiety
It will make the diet easier
Chronic dieting or undereating you can have more extractable energy
When youre dieting you can absorb more from the food as well
I want to highlight the 100-150 cal per day that was less calories from food quality because it all adds up
Psychological stress can impact your gut
Broken down completely
Importance of fibre - but not all fibre is created equal
Intolerance tests & other woo woo tests are just that. BS
Too much fibre???
Emulsifiers etcetc
Carbs
Creatine
Importance of muscle mass etc
Recent advances in creatine nutrition and physiology suggest that the quantity of creatine the body naturally synthesizes is not sufficient to meet human needs. As a result, humans have to obtain enough creatine from the diet, which nominates creatine as an essential nutrient in certain circumstances
- Alot of people are on a quest to lose fat and get “”toned””
But a big component of what they want is fatloss… how can creatine help in this
maybe you can explain now what exactly this magical white powder is, how we can get it in the diet but thats not near enough, especially for those who arent heavy meat eaters
Performance & ability to train harder for longer & do more HIGH QUALITY WORK is what gets the best body composition outcomes.
How can creatine help with that and the 3 anabolics noone is talking about enough - protein has enough lime light
Build muscle - lose fat
Yeah if you can sustain the lifestyle of
“ high protein
not just focus on the scale
People are worried about scale weight
The 3 anabolics
Water - hydration
Carbs
Creatine
Everyone talks about protein enough
Talking about energy - - ATP
@scott_forbes_phd
Undernourished
You are not your identity – its like a metabolism. Its dynamic
People hold themselves to old notions
Old things that they have become an identity of themselves
But you just cant do it all at once, and if you cant do them all that’s fine – its only a fail if you beat yourself up for all that you aren’t doing instead of all that you are holding up to
All that you are doing
Not only that but the benefits of what you are doing and why its important to you and what it added to your life
People don’t accept that maybe their goal posts have shifted and they aren’t the same person they were when they started
You learn through experience not in acquiring knowledge
Boom and bust
Its like starting a marathon without eating breakfast
Do you believe you can
I think a lot of the time it’s a fear of not believing
There was so much chaotic energy going on
Theres chaos around us this can even be pressure at work so we go to controlling our bodies
,
mAcro checks and calculators - macro coaches
Ben carpenter & syatts posts
Its not about willpower or motivation
People put in a certain effort and expect a certain result
THERES A TIME LAG
JUST BECAUSE YOURE DOING THE RIGHT THINGS AND PUTTING IN THE EFFORT - Doesnt automatically mean results
JUST BECAUSE YOURE SHOWING UP
& doing your best
It took years of habits, beliefs, actions… to get you to wher eyoua re now, they werent ideal for the you that you now desire to be
You need to now BUILD, repeat and cement in NEW habits, beliefs and identity shifts to create a new level of living, a new version of yourself
Shit takes time. It took you 50 miles into the woods, you need to come the 50 miles out and through forging a new path, not the same one you went down in. its like the harry potter maze that closes in on you
The only way out is THROUGH; We cant build or pivot or change from something that isnt being don't consistently
Mindset
People trying to lose weight for years on end
Losing and gaining the same weight
Struggling for months & years
Taking a break from fatloss doesnt mean gaining weight
It means the mental side as well
Yes we need to lose weight but you can lose weight without focusing on it but shifting it else where
Actions in one place, focus in another
Especially if you do have alot of weight to lose
Enabling - babysitting
Effort, intent, intensity
The role of stress
___
Pain points -
Marketing, coaches … well trainers. Great sales people know how to sing to this and bring out your desperation
Saw something from adrian chavez warning people against one of the Drs on IG (no idea how hes a dr bc its not in nutrition) but warning against his advice which could easily kill people
But making a statement that people like putting contrary advice out there
Alot of chinese whispers as well where messaging gets mystified
I said this on the last podcast wher emsot people who come to us can recomp and then there will be a point along the road you cant but you
I want to talk about minimum periods with coaches being only the true
A to B wont be
B to C
@transformxruby
@kenny.lipton
@sarahsl.fit
Trying to take from a body
Getting to results as quickly as possible
Chasing more more more
Rise of social media
FALSE MESSAGES
8 week progress
Look at this
--
Also the unrealistic expectations
I also think that people don't understand the actual healthy body fat, everyone wants to get off every corner of fat on their body without realising ‘
& how theres so many people jumping to comps and photo shoots which isnt always taken to a sustainable level
When people hear a year or months, it seems too long
The real results don't come with exciting measures
Its boring consistency
And a coaches job is to sift trough the bullshit to stop you doing dum shit
Why youre doing something comes from you tho - you know youre why but you confuse it. Your want and actions arent aligned
Love talking aout this stuff too
Rep range 8-12
HOW you perform them
You get better at what you practice, practice control and you get better at it
Only focusing on weights can talke away the quality
→ people also don't understand realistic expectations
But your history does matter
Also you don't know the past of people when you see them
___
Different forms of stress on the body - you tax different energy systems which is why periodization is so important - nothing is more important because they all have a part and all potentiate the next phase
Thats why progress isnt linear and its important to spend
@nikias_fittotransform - Fit to Transform Podcast - fittotransformtraining.com
@transformxruby
- Your total effort level that you give reduces
Body critique even as you get to your leanest not out of it
But the thing is
I want to go back to where you mentioned the people with a lot of body fat that also have the mindset and habits holding them back
Focusing on not dieting doesn’t meal not losing weight, it means shifting your focus but having actions aligned for fatloss + another focus point
You know its going to take longer than you want it to anyway so chasing something tangible & exciting is important
Resassurance
What to expect
Kilos to be kickass
You cant thrive on 1500 calories
You will never thrive without carbs
You will struggle to get to the gym bc things feel hard
Your energy isn’t all there
People you see say they train hard blah blah but still acnt see gains, glutes cant grow blah lah
The same people are trying to lose fat and build muscle at the same time
People are impatient enough
You make it harder with this approach
Chase performance, hard to do when you don’t have strategy, or someone to show you where to look
You still need to be intentional outside of dieting so you don't gain too much fat
Sometimes a coaches job is to just stop yuou doing dub crap like changing your macros as a knee jerk reaction
The process of a true transformation
Is phasic
And they get easier over time as you gain more experience
But you ned consistency not only optimizing things here and there
Your life is in flux. Adapt your targets to the season of life you are in
The missing part in a transformation is usually allowing yourself long enough to build
Mindsets that hold you back from building the body you want
Being afraid to eat more consistently for long enough but why you need to
Not dieting doesnt always mean getting into a surplus… if you still have alot of bodyfat, you can build in maintenance but otherwise a slight surplus will serve you better
You still need to be intentional outside of dieting so you don't gain too much fat
Things you need to let go of
The identity crisis you can have in not being “a dieter” or “chasing fatloss” anymore
How it can feel worse before it feels better
What to focus on & how to train for optimal results
How body image isnt about a look or number perse but something deeper
Shifts you need to make to build muscle, lose fat and keep your results long term
What you do to lose the weight isn’t what you to do keep it off
But your lifestyle
• Fear that its going to be the rest of their life
• It feels too hard
• The commitment is the hard part because it feels too long
• Its hard at first and there are a lot of tradeoffs, youll have to say no… people are unwilling to say no
Why its important to have a coach outside of a fatloss phase
But also in one
If you do it the right way, the after phase will be so much easier to transition out of have give you
Any transition is hard
Any transition between phases
Identity crisis
Identity of a dieter
Always on a diet always struggling to lose weight
ou don’t know what you got until its gone
Its never to late to start being 1% better to your best self. ‘being ready’ is a lie
Identity
Fear of change
Where does the fear of loss of control come from
The need for identity change
Because they f
You don't see the whole picture online
Something i notice is that people arent even aware of what holds them back
They start with the right intentions but get lost in it all
identity
Bc people feel like they need to be a master of it all already and at someone elses year 3 6 or 9
Being ready
embracings the phases
they beat themselves up alot
perfectionism
impatience many times
doing the hard shit
i feel like there's this YES YOU NEED TO BE KIND TO YOURSELF and allow yourself to find balance but it also hits a point where they dont push themselves into discomfort enough
like the actual hunger and discipline to go at it and push harder, do more, challenge themselves
29:00
The wins you are so desperate to see are hidden behind the losses you are afraid to have
Fear of the feedback
The learning is tedious, its uncomfortable
You have to start somewhere
this is a great way to see it – if youre recomping, that’s not a good thing. It shows how inconsistent you are because you adapt to what you give your body so then you need to increase the force of change
people wont allow themselves to sit with emotions
People wont allow themselves to experience the process – why is that
Self narratives – relate to not dieting and maintenance
I always gain faat not muscle
Fear of maintenance or not able to do maintenance bc they dieted their whole life
Busy busy to not sit with emotions so we cant see ourselves doing the journey of the diet the right way
Habits, mental stuff to maintain the new transformed body is another ball game
Only think 12 weeks down the line
Scale is only useful when its part of other indicators
The scale isnt end all be all
The fitter you get
The leaner you get
The less useful the scale gets
Knowing how your body works is so impotr
This is where alot of people undo themselves because they just want results yesterday
People are scared of diet breaks & maintenance because they feel like they are going to just get fat
Weightloss resistance
Most people don't know what they want or like because they always answer with what they think their answer should be which keeps them away from their values and a way that can actually lead to results
What do you have to say to the people who say they arent losing weight in a fatloss phase
What do you say to the people who blame carbs and say sugar is addictive
zero-fluff guide to setting up the diet for fat loss.
The people who tend to go to extremes tend to rebel all the other way and then go to HAES or trying to fit anything in and wonder why it doesnt work without realising how micronutrients are important and i know that you spoke about this with brandon
Micro nutrients and thermic effect of whole foods and then we will go into the magic of protein
Your speciality
Fibre
Veges
Metabolism and key nutrients
Krebs
Okay so lets set up the ultimate diet for fatloss. Zero fluff
Your ultimate guide for fatloss, avoiding the BS & keeping your sanity/ Alan Aragon
And weight fluctuates and as a female you may go up for 2 weeks before you go down
How not every message is for you because some people CAN do a massive deficit and it IS healthy because it is reducing bodyfat which isnt healthy when you are overwweight to that degree
And what is it that bodyfat sends out because they arent actually inert cells
If you love food, shakes will make it harder for you and so will the fact you wont really feel full
How can excess body fat impact the ability for protein to be built
`.
how the importance of protein increases as you age as well as weight training
Benefits of protein in attempts to lose BF%
PROTEIN how the protein you eat isnt all about muscle
Only 10% of it goes to muscle as muscle is broken down every day and ¾ of that is reused in muscle synthesis
What happens to the rest of the protein we eat & why is it so important?
People are too focused on the scale and especially in the acute sense when its the worst metric over time
When people say that they were building but only
Are you training hard enough?
Are you being honest and consistent with what you say you are eating we also said how beneficial protein can be here and carbs can helpalot too
People who arent focused on fatloss are more lax and too flexible outside of that so it might not be the maintenance or surplus thats the issue, its your mindset and how youre approaching it but we will talk about that later
The reality of how slow muscle grows especially for women
When women say they gain muscle too fast… whats the reality there
You cant force feed muscle growth
You don't need that big of a surplus
Looking shit before youre fit - also cellulite
@transformxruby
MUSCLE NERDS on everything and @musclenerds_education on Instagram. Go follow them.
Google luke leaman podcasts and listen to all the ones hes been on. Please please
and go and listen to 203 and 204 on my podcast because theyre the gold with Lukes wife zoe
Fibre and its importance
Micros & why food quality is so important
Energy out is flawed
For the general person they mentally masturbate over the wrong siht
Healthy body = responsive body
Common deficiencies and the down sides of that
Micro deficiencies can stall fatloss and prevent muscle building
And a lot of people are nutrient deficient even when they are overeating, but more so when undereating
Calorie surplus but nutrient deficit
Another reason why a
She lost
-also hunger
Talking on supplements
Lets quickly touch on magnesium and then vitamin D & melatonin
WHO are the ones in research
What exactly does research tell us and what doesn’t it tell us?
To summarize the supps list, lets just touch on how melatonin can be beneficial
NOW lets talk about fibre and its importance and why the keto & carnivore crowd got that wrong and all the other reasons fibre is so important
Melatonin kidney detoxifier, helps you poop better gut parasalsis
You are what you eat don’t eat, absorb and don’t excrete – bryan walsh
Fat intake doesnt need to be as high as we thing and theres this other message i see alot thats like you need 60 or 70g as a
But its
macros
When people say that they were building but only
Protein intake and why its really good. How more can be better especially when you want to build an impressive physique
Before we go into macros & micros and why WHAT we eat is just as important as how much and sometimes more, lets go also into
Anorectic means loss of appetite by the way. When he said carbs and insulin can have that effect
Lets talk about the loss of appetite with chronic dieting as well and how THAT isn’t a good thing
Yeah you don’t need to be in such a big surplus to build muscle but we will talk about that in a bit
Lets quickly revisit this really important thing with the stored energy and how the body has its homeostasis processes going on
Storing and burning all the time but the net balance determines the outcome
So we spoke about fat already, lets go to carbs to follow on what you just said, its not carbs that’s the issue, not even with diabetes – its insulin mismanagement which has other factors that influence it like movement
My transformation
That’s why your body needs to feel safe and also this is a LONG term process
macros
Protein intake and why its really good. How more can be better especially when you want to build an impressive physique
Protein isn’t just for muscle
@transformxruby
MUSCLE NERDS on everything and @musclenerds_education on Instagram. Go follow them.
Google luke leaman podcasts and listen to all the ones hes been on. Please please
and go and listen to 203 and 204 on my podcast because theyre the gold with Lukes wife zoe
The misconception of fatloss vs changing your physique
Muscle doesnt grow in thin air
Fat loss is actually easy & simple. Behaviour & humans arent
Doing epic things with your body
Calorie deficit on paper doesnt mean its calorie deficit in your body
Some people need lower than normal caloiries
In a deficit but not losing weight
Who are you talking too. Whos the client
Do they live a normal life?
Do they train hard enough?
Do they make all their sessions? How are their eating habits?
I love how you said that you can put things in place and predict how things will pan out
It can be predictable but if you keep going up and down, questioning everything you do, trying to shortcut the process… you make it harder for yourself but also the level of commitment you give
Also if you are also honest with yourself for the process
Its not that its bad but you need to match your expectations to your level of commitment
Hashimotos – 15-20% difference in TDEE
How different is your food day to day week to week. Because then its inconsistently inaccurate. Not consistently inaccurate
Also restaurant foods
Front loading some stuff and it might mean doing more things you don’t want in the short run but it lasts
This is why a diet isn’t a lifestyle – it’s the smallest part of it with ONE goal not 10. You go in to it to get an end results and then you get out of it to maintain, you cant go back to where you were but you can have more flexibility
But the more variety you have, the more hyperpalatable things you have, the harder it will be
Also your taste buds change
You want to find your balance in between it
Yeah this is the hardest thing for coaches like us because we know our shit and how to get results for them but its hard when we don’t have the whole picture in front of us or when you are so worried on the results not the process itself
TRAUMA & STRESS
The longer way is the fastest way anyway and there can be a lot of internal things to unpack to make this shit permanent
What you are willing to do or not do
Because of that behavioural aspect. What do you have to say about that, maybe trauma factoring into both training & dieting bottle necks that stop a person progressing
See even coaches do this
Don’t leave food in the house that is trigger food again its okay to do this, there is nothing wrong with you
The argment I had on fatloss from training in burning fat
Why you could be in a deficit but not losing weight
@musclenerds_education
@transformxruby
@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 progressable metrics (scale): 1 - isnt linear and 2 - its progress to a point and then what do you do next - and if you only want it to go down - theres so many things that go sacrificed because the scale is so volatile to things that arent fat mass And if you arent really over weight - the ups and downs happen alot more. Don't sacrifice the future for the instant gratification Overtraining is relative - because over training itself isnt a thing Under recovery is training results and adaptation depends on lifestyle and most women are high achievers in other areas, and if not that - the internal state isnt stable. WHY You need to start seeing nutrition and exercise as your #1 thing This is why you need to find joy outside of the food and the training which is where the self work comes in and it makes it easier to do the things you need to do and only enhance your results. They cant be optional if you want a high quality life - You cant optimize your physique and losing fat and building lean muscle if you are ignoring health markers because they impact the whole process The health markers matter because they are a stress on your body and if they arent in a good place you wont build muscle or burn fat well - and you wont be able to have a healthy metabolism where you CAN eat more food and you CAN tolerate more carbs without negative side effects - ___________ People are trying to chase these end results these points in time - time line - they think it will help them so much more but the thing is that the process is the thing that creates what we want because we can never be happy at any destination if we werent happy in the journey there - its like a road trip with the family - you fight the whole way - hate the whole trip. You get there and youre a miserable bitch - if you continue rewarding the next step - the process - “Holy shit i can actually do that” developing self confidence in yourself is #1 because most women don't believe they can because of all their past failures.. STOP JUSTIFYING the same stories taht arent serving you. [[ get in the ring ]] -- peaks and valleys _________________ Youre following a map Everyone has a different location, starting point, obstacles, and you cant see ahead all the time - there are obvious road blocks and land marks and things you know will pop up but theres alot more that may come up that maps don't take into consideration bc society and environment and politics has evolved bs the old biology of the map North is north - you know where north is but the destination still may not be clear because you started the journey with a poor prejourney and expectations and knowledge and experience but the more you travel the more you realise what the read focus is which isnt a bummer goal or a what but how you want to feel, show up and how you want your life, mind, body, social life and emotional stability to do.
Same kg we are gaining and losing
Same kg we are chasing over and over again
They think they want something but don’t know what it takes to get there, once they know – they don’t
But the thing is you didn’t just start doing this
I don’t look like what I do now because of what I'm doing now
Its what I did leading up to this
____________________
“ I gained 3 kg at most”
Get your body safe first
Weight just come off
PATIENCE
IMPORTANCE OF LIFTING AND MUSCLE IN THIS
“I WANT FAT LOSS”
without basic consistency and training – and how weight training SMART
But youll only come back if you keep seeking the fast situation – feel shit, look shitter
Its tough for me to accept stuff when ive been doing this for years
Trust the coach and not just give a little bit
You cant learn this stuff if you don’t ASK for that help
You need to have confidence to speak up
Yes cardio yes not enough protein yes skinny fat little ali
KNOW WHAT IT TAKES TO GET YOUR DREAM BODY, & DO THOSE THINGS. It’s not what you think
When you idolize people – think about what THEY would do
“I'm doing this to be a bad ass and get stronger”
Iv never trained for “tone” I trained to get stronger and bad ass
NEWBIES SEE THE QUICKEST RESULTS
Don’t let perfect be the enemy of good
Where are you starting from and the process to get there
Follow - @thealigilbert
A FLASHBACK - theres alot of gold halfway thought
im keen to hear your thoughts on this one
Scale down = good
Up = bad
Emotion is the core of everything
Don’t let emotion drive the car
And then even if you didn’t eat that much but just feeling out of control or not going to your perfect plan
Or life feels out
We make it harder on top of mother nature making it harder
We hold onto these beliefs
The BS we tell ourselves
People don’t realise the diet fatigue that comes with it that then leaks into your physical adaptations even more
People don’t learn how to live a maintenance lifestyle
If you cant learn to live that lifestyle
That maintenance
How are you meant to MAINTAIN the rsults you get
You know how to lose weight (until you don’t)
1500 calories for a deficit
I'm still not losing weight, I'm doing al those
Its never to late to decide you want to let go of those shitty beliefs
To let go of those
People expect results just because now they are doing things the right way but they don’t give it the time & then beat themselves up and lose the same effort %
Earn your right to be upset with your progress yes, but also
Stop putting that timeline on yourself
There is no rush because theres so much you can gain from just building the lifestyle and foundation because then putting a deficit on is easier
People are afraid to ask for help (inner circle)
If you cant be consistent at higher calories, how can you be consistent at lower ones
Susans youtube
https://www.youtube.com/channel/UCzMgJLbITYjJnd3Q6buGGmw/videos
Susans IG @ susanniebergallfitness
Rubys IG @transformxruby
Susans book: Fit at any age – it’s never too late
Good carbs and bad carbs?
Sugar?
Alcohol?
Festive season, alcohol, food.
Sleep and lifestyle
Balancing hormones
Keto, the truth
Cravings
Hunger
Environment matters
Work snacks etc
another one from a podcast feature!!
back with more kickass guests next week starting with Susan Niebergall and another feature with Allan Bacon
Food focus
Detaching from an old identity
MORE TIME PRIMING
STUPIDITY of babying up macros
Carbs and thyroid and cortisol
Youre not actually putting yourself into the process & getting the most you can out of it if you still have that concern
Relapses happen
Call yourself out on your bullshit
What are your big dominos
Be realistic with what you expect of yourself
I love how you said that but people still try to rush the process
-people don’t know how to train hard
-lifestyle changes
-it works for a while but then you need to actually merge calories
Body recomp is so hard for people
Woorying what others say about your choices
& new decisions
Significant body composition changes
Carbs + thyroid
Jealous of sarah showing how much change she has had and how good she looks her butt
Or anyone else
Or actually do the hard things to build that for myself
Do something or stop complaining
Its not your body, its your lack of doing hard things
As soon as they make a mistake they fail
-
Short sighted
-
Perception of time is so warped these days
Its never about the body
Process
Something I hear you speak of that makes me get a little soft in my knees is the YOU HAVE TIME
Scale
Relationships with their bodies
They know they can push through
Realising you CAN do something and pushing discomfort
Believing you can
As soon as something feels hard, you just go back to what is easy which is what you’ve always done
Why do you feel people struggle to put themselves first and how do you address that
Hypertension
Many people don’t take their meds for that because the symptoms of the BP aren’t large enough
Relationship with food
I have a lot of people who have a fear of eating more & carbs
What would you say to the perfectionist woman
The overthinking woman
its christmas almost and most people choose this time to tap out from coaching , put goals on hold or worry more about the 2 weeks of main events vs the other 45-50 weeks of the year
WHY is coaching the most valuable in the chaotic moments, and message would you want to spread to all the moms and other women listening to this
Why do you think & what do you have to say, to those who rely so much on numbers of all sorts and letting them dictate their lives
As well as this toxic relationship so many people have with food, their bodies… the process itself
[[[bright lines]] not stating specifics
Why
Thinking they will fail or not be able to do it let people down
Brightlines in how to show up for themselves -i just want you to talk a little more about that and how that can help people
In the highs remember the lows
In the lows remember the highs
You usually remember the struggles the most, especially after the highest high
Identity
Relationship with failure
@wondwellness
@transformxruby
The amazing progress photos?
Years have passed
How about the ones where it hasn’t been years
Patience, persistence, slowing down
Doing doing doing
Who do you follow
Who do you surround yourself with
How to shift focus
Body focus
Spending too much time policing the old shit and current shit
Vs focusing on evoling and building the future you
Not turning to dieting anytime you feel uncomfy
Food is essential to building muscle
Reframing the way you view food and exercise
42
Coach for crazy times so you learn how to navigate that
Stay focused
Stay on course
Coaches are the most valuable thing you can get
Time to implement
Constantly dieting is going to give you the body you want. It actually made me look worse, feel worse. Lose out on life, memories and literally dieting my life away
We are so rushed to get to this goal body
But whats the rush? What happens when you get there?
What do you think is going to happen when you get there?
Like what exactly?
Is it youre going to feel more confident?
Happier?
Proud?
But then what
Action and consistency
Proving to yourself you can
NOT comp prep people
Youll never look at your body the same way
I don’t feel lean enough to stop dieting
You don’t spend the whole time dieting
Why can we eat so much compared to people saying they gain weight eating more than 1400 calories for example
You cant change without discomfort
Redefine health Podcast
@definebysd
@transformxruby
Inability to deal with overwhelm
Those that cant take honesty cant even be honest with themselves
Why do you see that and where do you see that
Doors
Reflection or see through
Clear glass cant even see its there
Phsycology of memories
They aren’t real – so tell me about that
Same with body image, wanting to go
Why don’t people let go of the past
What are some self discovering questions
the aim is never to live without negative thoughts about your body.
The end goal is based on body image flexibility that entails a willingness to accept and experience sensations, feelings, and thoughts about your body without attempting to change it while living your life.
What can that look like for you?
Say someone comments on your appearance negatively.
You will be met with negative emotions and thoughts and possibly feel self-conscious.
Your body image flexibility will allow you to recognise that everyone would react similarly.
And your next step should be self-care which could come in the form of journaling, exercising or even calling a friend.
Negative thoughts and emotions about your body will naturally occur; adding flexibility to how you see them will allow you to combat them.
545
615
When you do what you said youll do
You say yes to the healthy meal
No to the donut
How you think about any life events or the story you tell yourself about the events determines the effect on your health and confidence.
That means if you feel knocked by an event, it's got more to do with how you perceive the event that knocks your confidence rather than the event itself.
Then how do we ensure our confidence is not harmed?
❌Don't - When things go wrong, don't see it as a negative and that nothing can change.
☑️ You could - Focus on seeing it as something that happened, which will only give you a slight change in your overall state of mind but still harm your confidence slightly.
✅You should - Look for a positive way of seeing the event, which will lead to no self-confidence being harmed.
Self-confidence is all about regulating your emotions.
You have a choice in how you will feel towards every situation in life.
You do not have to be a bystander.
And positively looking at things does not negate the event's impact.
A better body image comes from acting
You need to okay to fuck up because you wont get it right all the time
Do you know that dialogue in your head?
Yes, that one you have with yourself saying I can't do this.
I am useless, fat, ugly and never going to achieve anything.
That thought that diminishes your ability to make change in your life.
The words that rob you of your confidence.
It will lead you down the path of using food to get a rush.
As long as you lean into your negative self-talk and doubt, you will always run to food as a way to cope.
Chronic dieting & the gut
Low carb diets and the gut
Over training and the gut
And then after people do chronic dieting start to eat “””””””””””””” bad food
I blow up
I gain weight
And then the bloating thingy
You can run a marathon without shoes “you can run a marathon without shoes as well but that doesn’t make it easier.” 😂
The more muscle you have, the more you can hard
A hard training session from finally fuelling your workout
Muscle tear = inflammation process = water & blood there too
Body image – food stress
Carbs helping with the cortisol
Chemicals –
People always look at the acute - - -
Weightloss purgatory
5 months or 6 months seems too long for people and theyre already looking forward to leaning up or getting
Coaches saying that are ruining what is realistic
You cant build muscle without gaining some body fat
What would you say to the person who does say 5 to 6 months is too long
For someone whos beein trying to build muscle and lose fat or stay at their smallest what would you say?
@coachjames_rebuild
@transformxruby
STOP LIVING IN A DIET & the golden keys to a golden physique
Like i don't even really care for food much anymore LIKE YOU knowing it all has a place and i don't restrict
Weekends
I spoke about alcohol a little on my last poddy so if we have time we can talk about that
Easier to grind it out when you know its not forever
Language around food How Your Mindset Is Affecting Your Health & Nutrition why mindset & health should come first as the “foundation” to any protocol - fatloss may be a byproduct but not the focus
HARD WORK doesnt mean you are making progress
Why is maintaining weight the greatest progress you can make and why everything outside of fatloss itself is probably the most important part of coaching
__
-
as soon as you go nutrition people go fatloss
-
tracking calories
Mindful eating
Thinking of planning and prepping food
Its all tied to fatloss
People come to us already too depleted physically & mentally
Its harder to say no to deliciouss things if you think thats how it always has to be because
Say no to say yes
Further progression
Maintaining
Learning to thrive
Teaching you the mindset of excellence in all areas of life - and taking out that guess work so you can be your best for everyone else
Theres more to training & progress than just the weight on the bar
Just like your weight is the least important part of your body composition
The golden keys to the best physique: lifestyle (stress management & sleep) + patience
DEAN @walk.more.king
RUBY @transformxruby
> dieting for so long that they stay
why people may have predicted maintenances much higher but live on less
> why macro calculators are BS
> benefits of working with a coach over the longer haul so we can build up metabolic/energy flux and LIVE leaner + learn the habits of a lean person
How can we shift our lifestyles to increase our energy flux
Wanting food
Stressful session
Sleep
Buffer room
Training to maintain muscle not burn fat
Body recomp
Benefits of eating more doing more
Pt dieting on 2300
In the trenches
Life mother etcetc
Work hard =/= results
Suffering
Community
Maintenance
Lower flux vs higher flux
The calories from lifting would be negligible
Low steps
Vs
High steps
A lot of people are food driven
Also it helps appetite and insulin sensitivity and
Workout 7 days a week why?
People say they love training and the gym but theres an ounce of denial there that comes from fear
Hiit and workouts
People overestimate the metabolic burn post high intensity training or weights
How can we shift our lifestyles to increase our energy flux
Domino effect
There is no such thing as “net calories”
You need to FEED the activity and if you don’t your body will be stressed out and itll find a way to gain that back which typically is the WRONG food going to the WRONG places aka fat
Hunger – Thursday
Anabolic to fat gain – insulin sensitivity
the secret to managing cravings, being able to show up daily and stay consistent, and get the results you want <<
Is to keep it simple
Structure is NOT obsessive
It's freedom.
Create routines to Produce Progess.
LIFE is ALWAYS busy.
Shit is always going to pop up....
EVEN MORE,
most women tend to put others first before they start taking care of themselves...
LEAVING NO TIME FOR YOU...
EXHAUSTING!
so STOP LYING TO YOURSELVES with...
“I don’t have time right now… I’ll wait until things calm down a little, or this happens, or that happens.”
If you see the problem AS A PROBLEM
It becomes a mountain
Stop increasing your barrier of entry.
Keep shit simple
Repetitive
And find JOY in the process
Its hard to enjoy and experience the process and life if you're too busy being the bratty-backseat-toddler nagging ARE WE THERE YET the whole time.
Yes, it is going to take longer than you like.
But time passes anyway
life sadly doesn't stop for you.
Focus on these tools,, create the habits and lifestyle that not only gets you results, but keeps them
If you don't stop & put YOU first for once,
If you don't MAKE CHANGE.
nothing changes....
and the scale may keep creeping up..
.
the clothes in the wardrobe will become more of a dread to try and fit into....
SO SLOW TF down
Get a coach, get a proven plan
& stop the gold rush with unrealistic expectations
Monday reality
That dream body?
Its gone
with all the excuses & reasons you give as to why YOU CAN'T PUT YOURSELF AT THE TOP OF YOUR PRIORITY LIST
Its actually selfish NOT to.
Bc you arent at your best for those you care about.
Happiness and confidence comes from showing up for you.
IMPATIENCE
PERFECTIONISM
FIXATING ON STRUGGLES because our wins were never enough
Hit a point where what you know you SHOULD do is also against what you THINK you should do
So doing less, eating more is scary so you keep sabotaging yourself on your way there
__
Being afraid to lose your leanness
Especially if you had a history of being over weight & not being confident and trying hard to get there (mostly doing dumbshit)
Sense of control that you can finally wear whatever you want and you didnt want to go back to it
Scared to let go of control
That the identity and perception of self is centered around there
Fear of success -
Oh no, now what…
Mum making comments
Anyone else judging other people
Thoughts are not truths
Feelings are not facts
We may feel they are because we shape those around our upbringing and old beliefs
But it takes alot of work to break those beliefs
When your cognitive load is very high and you have all these thoughts in your brain you have little room for logic to happen
This is why will power and discipline & motivation fall through
You need to act as if and write as with and truly belief it and visualise it and then act in that way -
Patience
Overeating, self soothing, perfectionist & avoiding emotions
Over analysing
Wont take action at all
If you are not taking action because you don't think youre going to be perfect then you arent even putting yourself up there to go out there
How is that serving you if you arent allowing yourself
Quell unsettling emotions
You have a problem with yourself but wont do anything about it
Now you have guilt and shame
Now it leaks into other
Alcohol
Path of least resistance - not face it and
1- celebrate wins - its your evidence for when you are doing well
Its showing you that you are capable
Hey look at me making these changes you can do it
Always write down at least 1 win ever single day, you will always find something in there and if you cant… youll start creating the reality of making them
Today ruby joins me to talk about the realities of transformation including:
Pushing your comfort zones Committing to change Letting go of old identities Body image The confidence that comes from showing yourself you're capable of more
Connect with Sarah: Instagram: @SarahFordBishop
Connect with Ruby Instagram HERE @transformxruby
Dieting from the inside out podcast
@realjaredhamilton
@transformxruby
Outer work without inner work doesn't work
Do you leave space for your emotions?
Throwing another diet at it or going harder isnt going to solve an inner game problem
How can you escape a jail you don't know youre trapped inside of
People don't know whats happening until they gain the weight back
Your brain is addicted to taht struggle
We crave whats most familiar -
reticular activating system
they believe everything they think and feel
Nothing cool happens in pregnancy until 9 months later
Perfectionism is the laziest standard because you know you cant live up to it
Validating their bad behaviour
___
Take pride in showing up for yourself
Not slowing down enough to even start making progress but we think because we are thrashing about and doing alot of HARD WORK in “ ” ” ” we think we are making progress but we are jsut driving around the same block
Importance of leaving space for emotions
In the moment now - overwhelm is when there are no action steps and priorities and breaking things down
Biggest issue is people want results now so they end up never really getting results because they don't shift their mindset
Listening VS hearing - and we also do it to ourselves
I TRAIN HARD BLAH BLAH BLAH ive been doing this for YEARS and i just was hoping to see results now - where do you think this usually stems from
Not feeling motivated, will power…
Then people finally starting on a proper program or whatever and thinking they should be soaring through with results because of how long theyve been doing things for without realising that the “”doing the things”” wasnt focused in the right direction
Identity!!!
- self sabotage and developing a new routine
- how to develop patience and enjoy the journey - and reasons why people struggle with this
- the downfall of focusing on just a weight goal
“ i don't know how to journal
What do i journal
Where do i start
I don't know how to write on this stuff
What do i even write on
“Being positive”
What does consistent mean
>> what consistency means and what usually hinders this
The REAL secret of getting your success & happiness NOW:
What is consistency? What is CONFIDENCE?
HOW do you get to that feeling you crave – that “outcome”
Heres the real secret…
You know when you nail a good week of nutrition & exercise and you’re feeling good?
WHEN YOU DO THE THINGS YOU SAID YOU WERE GOING TO DO
when you show up for YOU??
when you dont want to do something bu you do it anyway?
That’s the happiness you’re after. THats pride, that's satisfaction
THAT IS YOU WINNING!
It’s not about the end result, it’s about the journey.
Humans are driven by FORWARD ACTION in PURSUIT of something
To CAPITALIZE on that, GET EXCITED in the pursuit itself… see THAT as your goal. not the goal itself.
WHEN YOU DO HARD SHIT… THAT is what makes you feel empowered & confident.
When you stop the comparisons and thinking you should be already perfect at new things. LIKE CALM TF DOWN – this is where you get all overwhelmed & want to tap out.
When I was challenging myself to LONG RUNS (I didn’t like running that much BUT I freaking LOVED the feeling of getting through it & the end of it knowing I did it)
I was like, one more lap, one more km, one more lap after the one more lap
I BROKE IT INTO MINI PIECES as you should with YOUR visions. STOP THE GDAMN IMPATIENCE already… it is NOT serving you.
We are meant to move toward a goal
WHICH IS WHY we are forever chasing BUT….We don’t have clear vision; it’s just literally running away from our own tails & shadows... not toward the sunshine.
AWAY from ghosts and pains, not toward the FEELINGS WE DO WANT - because what are they?
we don’t even KNOW how to feel anymore
When you move in the right direction, we release chemicals in our brains to keep us excited and on track.
THAT IS HOW DOPAMINE WORKS
So why aren’t you celebrating your EFFORTS?
BELIEVING in yourself?
Get. Rid. Of. Your. Timeline.
Focus on the process, not the outcome.
Find enjoyment in the day-to-day. STOP SKIMPING OUT ON YOUR LIFE
EFFORT: celebrate it, embrace the feeling.
You will make the process more enjoyable & realise that you can be happy, daily, right now, as long as you’re moving toward.
WHAT STANDARDS ARE YOU HOLDING YOURSELF TO?
hows your balance of self compassion and discipline
I forgot to mention the use of a PROS AND CONS LIST
sometimes we FEEL there are more cons than there are until we start doing the things and realising the PROS, the CONS are born out of fear usually - or past predicaments
any of you resonate with this?
@ericrobertsfitness @transformxruby Habits - not luck - not she just has it easy. motivation Most people arent in a calorie surplus but not intentionally Pre-requisites Built up the habits to allow that now And realising fatloss is the tiniest portion of it all There are certain things you need to sacrifice in the short term as well - people have swung too far and sadly many follow the wrong people who ARENT where they are because THOSE PEOPLE ARENT ONLINE or even confident to speak out People try to cash cheques their body cant pay Why is losing weight on its own a shitty goal? When you arent super motivated or shit gets hectic… that goal wont get you through that Here’s why “losing weight” is a sh*tty goal. There needs to be something deeper. there needs to be a reason WHY you are doing these things. Not just “lose 30lbs”. Because when you get tested… You will need to really know why you are doing this to keep you going and push through those times. Why having a goal weight and focusing on numbers can be the biggest selfsabotage Biggest workout mistakes & biggest mistakes you see females make to get their goal body Body image “i love my body” isnt what people say very day People thinking that being happy with their body and loving their body and NOT focusing on the scale or fatloss means they are giving up on success Power of environment and how sometimes you need much more discipline, saying no, tradeoffs and cutting the bullshit 8:25 – fatloss will take your whole life if you do it the wrong way - If you keep putting your goals on hold when shit goes crazy - Lose motivation Fear of gaining more weight – getting worse people think its supposed to be easy because those are the people posting online – well who YOU see anyway because of who you unconsciously choose to pick info from The energy, fatigue – people go to bloods and etcetc to see whats wrong with them I feel like people who have the most focus on their body and scale DON’T HAVE A BIG LIST HAVE A KILL LIST
Twitter @drgarymend IG @drgarymendoza Stages Of Change
@transformxruby
Q: What are the barriers to change?
Someone thinks they are ready for change
Habits don’t die It’s a slow process Little things at a time They feel its not worth their time
And when life is crazy or work is crazy, (it always is and we kid ourselves saying its going to calm down)
Our brain loves easy Yet we try to complicate things more because SM makes it look fancy And we can do this with the way we approach food, always needing a whole new thing every single day instead of having a routine, or something on autopilot
PULL goal FEEL like BE LIKE
“goal”
“time” Social media doesn’t have time It has now now now or you are behind Results should be a weekly metric like fuck off haha
“consciously”
Understanding yourself
Q: Why does self talk often stop change?
Relapse is part of the process
Clients will often view a relapse as a failure and use it as a reason to give up on the programme. Part of the reason for this is the trainers/coach’s failure to explain that relapse is actually an important part of the overall process. It may also be the case that the client has set up unrealistic expectations as to what they can achieve, this is known as ‘barrier underestimation’.
Lower your expectations at the start - how did that work for you before? Right back to the start? FEEDBACK not failure. Learn from it It is important to temper a client’s initial high expectation at the start of a programme with a dose of reality. They may have tried to get fit/lose weight before without too much success, but they quickly forget these failed attempts. Get them to think about what has happened in the past and draw upon these events.
They will often see these past experiences as evidence of failure so if you can get them to look on them as feedback and learn from them it will make this next attempt more likely to succeed. Also going forward they will now have a more realistic outlook and not view the next relapse as a reason to quit. ___________________________________________ Start without too high of an expectation that the only other option is letting yourself down. Dip your toes in and take it slow - view it as a lifestyle thing.
Falling in love with the process is what gets you to the outcome. // Obsessing over the outcome has you miss out on the process so you will never keep the result that you get /// & you'll never feel satisfied because you'll get carried away in chasing outcomes that never arrive /// because it's never enough and you can never change yourself nor brought life with you
1/ common mistakes people make when wanting to get that lean defined body
2/ common mistakes people make with training and cardio when wanting to lose weight
cardio
3/ people who have dieted for years and still don’t have the body they want
4/ why are maintenance, building & diet breaks so important
5/ building phases =/= youre going to get bulky and fat – NOT if you do it right : things to consider.
6/ importance of protein again and why its so easy to feel fluffy (fuller stomach glycogen)
7/ different phases of training
Don’t go adding more bc it didn’t feel like you worked out
FEELING the workout doesnt mean effective all the time like if you do strength phases you can leave them not really feeling like you worked out LOL
8/ The value of having a coach in all phases – but the NOT dieting period is actually the most powerful
-
“ want to tone up = a lot of volume far away from failure
-
You need intensity
-
Stressing the cardio more than muscles
-
Junk volume – fatiguing
-
You need to PUSH yourself close to failure still with high rep which makes it hard to do
-
Too flexible with food intake – and still try to fit too much in
-
Like MENTALLY commit to the phase you are in – don’t take a diet mindset into a building phase and visa
-
we can think the answer isn’t muscle because we have a higher fat%
-
SCALE WEIGHT
-
Lifestyle is more important than all the rest but people just hyper focus on calories themselves
-
And youll realise you want to keep pushing even more from you
12.
--
People feel like because they don’t have the body they want – weightloss is the only solution
People don’t see past the immediate
Or they only know struggle so they feel like it will always be hard
Lifestyle outside of it
Body composition changes at the same body weigh – worst long term measure
Muscle IS metabllic
Clients don’t understand how strong they actually are
Alternate volume amounts
Neuro hypertrophy
“use muscles” doesn’t = muscle growth
You are TRYING to get more muscle to get there
Picking the RIGHT exercises for the reps you do as well
People find it harrrd to detach from the volume because although their fatigued and smashing their way through
They FEEL its working and yeah it can also look like its getting results
Especially if you are pumped with blood etc
People think that the volume increases as you get more advanced but as you can lift more weight –
Food choices – tef – gut health – performance
@transformxruby
@jeffh91_
@jeremiahbair
PODCAST - TWITTER - https://twitter.com/KaitAnnMichelle INSTAGRAM - @kaitannmichelle @TRANSFORMXRUBY
Psychologically we focus on the negative
Challenge beliefs Face it head on
Opportunity to get better Time restraint
Fixed growth
Scared to vocalise what they are doing or want to do, intentions.. Scared to talk about the smallest wins because they feel they will fail
Of course you don’t have proof for if it will succeed or not Committing 100% means mentally too
We feel like we are going to get fat To lose all our progress and muscle so we keep pushing pushing Bottlenecking ourselves
Injury
Patience
But if that whole time you had external validation
Husband
People fixate more on the 5% than the 90-95% The thing that pisses me off the post are seeing weekly photos as well Like massive changes should always happen week to week People don’t care about that shit about unsustainability either
Karin has a Meaningful mornings mini course in her bio
@karinnordinphd
@transformxruby
___
To become a new version of me i have to make different decisions
GROWTH MINDSET
Embracing the HARD
Facing resistance, its normal
Main specific i think theres something wrong with my body
evidence in the past
Self belief
PERCEIVED IDENTITY
SELF BELIEFS
Challenge
You will never have evidence in the past for something you want to create (thats new)
Intrinsic motivation
Its hard to care about our aging self etc
Its easy to be motivated by the now
“I can never follow through with anything”
“People who have a heap of things on their list
Re-framing the way we think
tangible things you can do to create these shifts and discipline vs. skill development.
Learn to like it
Right now we may not -
Mind management
YOU CANT JUST GET THESE TOOOLS you need to to
Alot of people find this hard with a new way of eating
And then continuing it on
Same with waking up and showing up to the gym and keeping consistency
Because yeah cool we can start a habit do it for a while and then fall off
Cognitive awareness & flexibilityPOWER OF ACCOUNTABILITY
how and why to embrace failure.
how our mindset on behavior is often black and white, how to change the way we view this, and how behavior change actually works.
procrastination / self-talk that stops the acting part
Snakes and ladders
RELATEDNESS
I love how you said that so excited - people don't
People don't understand what they need
And tune into their feelings
What they want to feel or run away from
@jebstuartjohnston
@transformxruby
Your motivation is externalized
People think you always need to enjoy the process but you wont always – remember that you feel better after
We need to bring it into a central local of control
Skills based
Connected and community
Connected to their goals
Lack of confidence can stop this
Fear of committing to a certain path or coach to get you OUT of your patterns because you know the outcome and the shit you deal with now
People make it all about their life
They don’t know what they want and what it takes –
People always think they need a goal to have a process or coach or direction or purpose.
How do you help people work past the low self worth
-
mums making time for themselves without guilt
-
willpower, discipline, get back on track, failure
-
the power of a coach/mentor in the process because you cant fix a faulty pattern with the same level of consciousness and it takes someone to question those parts and form new pathways
-
copiing mechanisms we develop through our lives that we become blind to\n- the need for validation, proving ones self and trying to "control too much" that you don't have control so you keep recycling the patterns
-
fear of committing to a certain path or coach to get you out of the patterns
-how to help avoid relapse but also know its part of the process and its how you handle it and PERCEIVE it that matters
why it matters to get really clear on the direction you are heading so you stop living in your past stories and failures and how to reframe those
(the downward arrow technique and any others you have)
So many of us struggle with change because we are stuck in the past. We can’t move past our childhood attachment to “comfort” foods. We can’t get past the body we had at 20. We keep holding on to the weights we lifted before life overtook the gym.
We are not the same ppl we were 5,10,20 years ago. Responsibilities build, movement drops and convenience wins. So we have a choice: either keep hanging on to those old narratives of who you were and why you can’t change or… get over it.
At some point we must accept reality if we want to change it. And the only way to do that is to stop living in the past. Whether it’s an idealized image of who you were or the reason you are who you are today… you are right. The next step is to take your life back and write your own story.
Self sabotage
What do you get out of it?
Everything we do has a reason. If you’ve read my series on motivation you’d say everything we do has a motivation (shameless plug). And it’s one truth that I will defend absolutely. We might not understand that motivation or even realize it’s existence but it is there.
When we engage in some type of emotional eating we might feel regret after the fact but before and during we are gaining something from this behavior. It might be coping (emotional avoidance) or chasing the feeling that foods bring you (dopaminergic response). The same can be said for our behaviors around relationships or alcohol. We engage in behaviors for the reward we receive.
We need to start looking at the body as one solid unit.
Stretching, foam rolling
Tight vs taut
Tempo and how important it can be importance of the little things people miss in trying to always chase load learn how to brace and use your body
stop being married to movement and exercises, regression is never true regression when done with intent - training with intent
@cuttheshitgetfit
Cut the shit Get fit podcast
@transformxruby
________________________________
Base of where they are at
Don’t want to put a barbell on their back
Yes the program and methods work
Gen pop
They will adapt to a certain point
I want to do _____
you will hit a plateau –
People feel like it’s a set back when you need to regress things but usually its when load really b
They feel like they are fitter than they are
You can be really good at something
Life happens and then then you figure out you cant
Go back to the basics
People want to train for entertainment
Personal trainers didn’t see the results
Hip extension – can you even hip extend properly
Foam rolling why – whats the reason?
Ie… it disinhibits if anything so whats the purpose of the foam rolling
Same with stretching
To
Passive and active
Stretching =/= stability and mobility
And then
Also advanced trainers
They just want to chase what they think they want
They overthink form
Sagittal (forward and backward), frontal (side-to-side), and transverse planes (rotational movement) are the three planes in which your body moves (rotational movement). Multi-planar training is a well-balanced programme that puts the body through its paces in all three planes of motion. Here's a basic breakdown of the many plane types:
Manage your expectations
know how to dial your dimmer switch
its not on or off
theres no "right way"
@thealigilbert/
@transformxruby/
Diet break
Reverse
How to train for it
Being okay with changing
Huffy puffy
Short rest periods
Keeping the HR up
Gain strength
Rip muscle fibres to then form newer bigger ones
Reps over days and weeks
Higher calories and life events
People cut too soon
Don’t push themselves hard enough
Challenge yourself
Stimulating muscle enough
Before and afters take a very long time for the dramatic ones
Trusting the process - like how you need to be all in and not half follow a plan
-
like adding in extra workouts or trying to restruct food during the day only to find yourself binging later on type thing and all things re this
-
Look worse before you look better
- Not chronically dieting
- Reverse dieting type thing
Something to remember is not about keeping the lowest weight on the scale of the leanest look that you had maintenance is a range actually progress not stagnation
Getting to where you want to be takes a lot more sacrifice a lot more effort a lot more awareness and it is a lot more work but once you finish that phase maintenance is much easier and this is why that lost me to happen in phases EXPECTATIONS- TIMELINES AND DEADLINES ARE WARPED
IT ISNT WHAT YOU DO, ITS HOW YOU LIVE - LONG TERM IDENTITY SHIFT - LIVE LIKE A FIT PERSON
- was more about how to train for effective muscle growth and I guess a little bit more on the whole going to do bulk and cut Cycles for women and see it more as a pursuit because it's more genpop people and what that takes any importance of muscle because of that
Touch on the fats are overrated bc like PJ also goes on about with less fats
a lot of people don't understand how important it is but instead play it down is something that's dangerous or just don't understand it yet birth control is so easily prescripted and if you want to touch a little bit on birth control you can do that as well
- BC and HRT with women just your speel on it because HRT is so demonized and hormone health in general bc its similar to males with some aspects.
I can commit to too much for a short time but not a long time
You want to make progress but you also have all these other things we will put in
We have never done anything
Realise the cycle that has always looked the same
Actually realise it
That should be painful enough that you don’t want to go down that route anymore
Working on these skills will be hard at first
Its uncomfortable because its new
But its different than the drama of crashing and burning
Be done enough with the diet cycle of failure that you need to be willing to embrace
@joshuahillis
@transformxruby
How I need to be,
What I need to do
Flexibility to a way of being
“look different in different situations”
NO "For others to like me"
Situationally dependent
Our values are connected to other people
Looking good was the way to look good
Is it possible to accept myself and change
Work on myself and have goals
“We don’t often feel like it “
Practice in making mistakes
How?
Values list
Snacking and why behind it
What is it about the family
Its it about quantity of food or sharing food with them
You do need some self care
MONEY THING of all the same thing at once
Instead, it’s time for you to do the important work of building eating skills, dealing with perfectionism, and clarifying your values around food. It’s a healthier approach, a more effective approach, and an approach that get you the weight loss results you want for a lifetime.
--- different tracks –
This is why structure and discipline is so important
Eating behavior change is hard. We often won't "feel like it."
Is it possible to accept myself and change
Work on myself and have goals
Driving – metaphor
TOTALLY BALANCED MEAL
This is why structure and discipline is so important
LIVE YOUR LIFE BY DESIGN
TRAINING WHEELS
Emotions
Checking in with me is hard
I'm going to write that down
What do I feel in my body
Empty hollow feeling in your stomach
Shoulders tight or loose?
Breathing right now?
Are there any feelings youre having that you can put some words around
Where do you see they stem from when
How do you deal with the night eating
Happiness for me is freedom for myself from being a people pleaser and getting back my sense of self worth and loving my family without conditions.
I want to feel peace in my core and learn resilience from difficulties and stress
The better people are at differentiating how they feel – the better they are at coping with the things
You are really self aware – you know you are doing things to please other people
You got perspective and it is really useful
So now you can manage it – you are in control
One of the biggest reasons most people have trouble transforming their body is because every time they see the scale slightly go up then they go back to restricting food, doing more cardio, and going back to that fat loss mindset.
This in and out of fat loss dieting is not putting you in a good position to build muscle and building muscle is ultimately what changes the shape of your body.
You end up spinning your wheels and nothing ever changes.
Now, this doesnt mean you should never fat loss diet.
We have all online clients go through dedicated fat loss phases, but once the fat loss phase is done we move on and get out of that mindset and then focus on things like building.
We will always come back at some point, but its imperative you take some time away from the fat loss dieting mindset if you want to transform your body.
If you have found yourself doing fat loss diet after fat loss diet and either:
1.Not satisfied with your look/ the end results
2.Not being able to sustain your results
3.Had a very tough time throughout the fat loss process
Then you need to NOT do another fat loss diet, and instead, take some time to build MUSCLE.
More muscle is going to:
✅Make you look better and more toned.
✅Improve how your body handles carbohydrates and tasty foods.
✅Make you stronger.
✅Allow you to eat more food overall.
✅Make you less susceptible to injuries.
✅Make fat loss and weight maintenance easier.
I know this can be a tough switch mentally, but it will totally be worth it long term.
The things that make you the most uncomfortable are probably the things you need to do most.
The definition of insanity is doing the same thing over and over and expecting different results.
Build some muscle for a period of time, then come back and try that fat loss diet, and I will bet any amount of money that the process will be much easier than it ever was for you.
You know doing a building phase is going to help you long term.
But you just can't seem to stick with it or you are scared to do one because you have only ever dieted for fat loss.
Or you are scared to see the scale go up a bit
Or you think you are going to lose all your progress if you aren't actively losing body fat (this probably isn't best for long-term progress anyways).
Whatever the reason, you aren't alone.
I get asked alot about how to manage the mental side of a building phase.
However, your best look is going to involve adding muscle to your frame and losing some body fat.
If you are only worried about seeing the number on the scale go down you will be leaving results on the table.
Why?
At some point, if you want to have your best look you need to be ok with your scale weight staying the same or even slightly going up.
https://jhhealth.net/2022/04/06/how-to-mentally-deal-with-a-building-phase/
@jefffh91_
@transformxruby
How you need to actually do the hard to get the easy
To do the hard to get the comfortable
Because you staying comfortable is making you uncomfortable
A lot of people don’t try, or commit, because they are afraid of failing. They are afraid of judgement from others. I also think people have a deep fear of the change that comes with change. They have an identity they are afraid to let go of. They have partying that they are afraid to let go of.
But it isnt the way you think it is.,
Brain knows the pattern
Brain repeats the pattern
The focus on weightloss only and the scale only
2 sides to the coin of when I get there ____
Chasing weightloss then attach identity to losing weight
Messages on line and people just
You can plant a seed on a concrete – do all the work you want it aint gonna grow
Weeds
@JIMMYNUTRITION
Stressed about your results?
feeling stuck?
working so hard for little result?
Lost in the process?
know all the right things to do but not doing them?
stressed out? poor sleep? inflammed?
-- 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 responsibilities spending more time in it
6.14
80% consistency and build muscle
Not need to bulk
But keep in mind this is keeping consistency
2 periods in a [Body composition enhancement] journey
1] training is the main driver of your physique enhancement
2] where your nutrition is.
Deprogramming and teaching people
What they eat not how much they eat
Input & output
Why do people need to make cheesecake out of chicken and rice
A fitness lifestyle is a force multiplier in your life!
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 (01:41)
- How to change your “default settings” (09:07)
- Falling in love with our processes (26:08)
- The truth about being “on track” (37:10)
- The true value of a coach or program (56:57)
- Ruby’s Fast 5 answers (67:09)
Here’s where you can connect more deeply with Ruby:
Instagram: https://www.instagram.com/transformxruby/
Facebook: https://www.facebook.com/Rubyreneecherie
@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 following food rules.
⠀I’m not saying there’s no value in tough love and no-BS coaching. A LOT of people need reality checks about the gap between their effort and expectations.
⠀
But you’ll get much more out of your coaching experience if you reframe it as an opportunity to be supported while collaborating on lifelong skills and solutions.
What is off track?
How do you navigate the penetration of the surface
How do you get them to be okay with getting more detailed and taking ownership because thats so important to gain control
People don't want to think about
Judgement - no self judgement
DATA DATA DATA
1- Learning how to stop self-sabotaging
⠀
Which starts with NOT feeling guilty or ashamed after perfectly human moments. Adding fuel to this fire ultimately does you a disservice when your relationship with food is destroyed and you only eat well when a coach is breathing down your neck.
⠀
2 Learning how to overcome specific obstacles
⠀
I won’t lie: you’ll probably make better decisions at brunch if you know I’m going to “call you out” for ordering pancakes and mimosas. But it’s much more valuable to learn WHY you struggle to make good choices when you’re out to eat. Maybe it’s underlying deprivation. Maybe it’s str
Less is more
The Sunk Cost Effect is the tendency to grow attached to a plan, project, or goal we’ve invested resources (like time, money, and energy) into — even if it’s not going well.
But we often forget how much we’ve gained from the pursuit alone (experience, knowledge, etc.). Not to mention, there’s a MUCH bigger cost of not letting go: constant stress and a daily weight on our shoulders.
Over time, these stories (about our supposed “priorities”) become part of our identities, which makes them hard to let go of. But by not being honest about our actions, and what they’re telling us about our actual priorities, we risk feeling bad about ourselves and our lack of follow-through.
The more friction between you and a good decision, the less likely you are to make it. The less decisions between you and a poor decision, the more likely you are to make it.
Most coaches and trainers run their clients into the ground in an effort to have them burn more calories—and this works well from a business perspective. Their clients think that’s what they need to do in order to lose weight… so they keep spending money on sessions and classes.
But I’m challenging YOU to be the exception. I’m challenging you to be the rare individual who prioritizes getting stronger during your workouts (again: this requires real rest periods). This will transform your body more than any fast-paced “weight loss workout” ever will.
Prioritize muscle gain
The reason so many people gain weight as they age is NOT because they’re genetically screwed or because their metabolism is broken. It’s because they lose muscle and do nothing about it. Here’s how you can avoid this (at any age):
remember
⠀
1 The last two dozen times you responded to a subpar weekend like this. Did it go smoothly? Or were you cravings through the roof by the following weekend?
⠀
2 The human element. Fat loss is far from a standalone math equation. What makes numerical sense doesn’t always make sense in the “real world”.
@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 following food rules.
⠀I’m not saying there’s no value in tough love and no-BS coaching. A LOT of people need reality checks about the gap between their effort and expectations.
⠀
But you’ll get much more out of your coaching experience if you reframe it as an opportunity to be supported while collaborating on lifelong skills and solutions.
What is off track?
How do you navigate the penetration of the surface
How do you get them to be okay with getting more detailed and taking ownership because thats so important to gain control
People don't want to think about
Judgement - no self judgement
DATA DATA DATA
1- Learning how to stop self-sabotaging
⠀
Which starts with NOT feeling guilty or ashamed after perfectly human moments. Adding fuel to this fire ultimately does you a disservice when your relationship with food is destroyed and you only eat well when a coach is breathing down your neck.
⠀
2 Learning how to overcome specific obstacles
⠀
I won’t lie: you’ll probably make better decisions at brunch if you know I’m going to “call you out” for ordering pancakes and mimosas. But it’s much more valuable to learn WHY you struggle to make good choices when you’re out to eat. Maybe it’s underlying deprivation. Maybe it’s str
Less is more
The Sunk Cost Effect is the tendency to grow attached to a plan, project, or goal we’ve invested resources (like time, money, and energy) into — even if it’s not going well.
But we often forget how much we’ve gained from the pursuit alone (experience, knowledge, etc.). Not to mention, there’s a MUCH bigger cost of not letting go: constant stress and a daily weight on our shoulders.
Over time, these stories (about our supposed “priorities”) become part of our identities, which makes them hard to let go of. But by not being honest about our actions, and what they’re telling us about our actual priorities, we risk feeling bad about ourselves and our lack of follow-through.
The more friction between you and a good decision, the less likely you are to make it. The less decisions between you and a poor decision, the more likely you are to make it.
Most coaches and trainers run their clients into the ground in an effort to have them burn more calories—and this works well from a business perspective. Their clients think that’s what they need to do in order to lose weight… so they keep spending money on sessions and classes.
But I’m challenging YOU to be the exception. I’m challenging you to be the rare individual who prioritizes getting stronger during your workouts (again: this requires real rest periods). This will transform your body more than any fast-paced “weight loss workout” ever will.
Prioritize muscle gain
The reason so many people gain weight as they age is NOT because they’re genetically screwed or because their metabolism is broken. It’s because they lose muscle and do nothing about it. Here’s how you can avoid this (at any age):
remember
⠀
1 The last two dozen times you responded to a subpar weekend like this. Did it go smoothly? Or were you cravings through the roof by the following weekend?
⠀
2 The human element. Fat loss is far from a standalone math equation. What makes numerical sense doesn’t always make sense in the “real world”.
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 restriction
They think more is better
Protein
Sleep
Lift weights 3-4 days
Eat your
Getting the stuff to the people in the way they need to hear it
Here are some solutions to the problem
Basics matter in the gym and not everyone is ready for the barbell work either
Realising that our choices also impacts generations down the road and how to shift the impatiens Xtreme approaches to more sustainable one
Comp Prep and extremes or paid people are looked up to vs what most "normal" Ppl need
I love how you say certification doesn't mean qualification
Because Real Results aren't about nutrition and training it's a lot deeper than that especially with all the shit that is online and knowing what's right for you so maybe you could highlight the value of actually having a coach in this or support
because there's a lot of shit out there but I also love your philosophy on investments how do you think people can relate this to getting their biggest successes
So hyperfocused on getting to the end goal that you lose yourself in the process
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 chasing outcomes and you lose yourself in that process of chasing outcomes that it feels like a chore.
_____
The amount of time
Can you hear her speak about what coaching is??
You need to dig deeper
THIS is how we coach
We dig deep
We ask questions
We pull you up on the lifestyle and mindset stuff
This is the stuff i am so passionate about
Its not sexy but how long have you been stuck?
And you wonder why you cant stay consistent
YOU ARE SILL mentally trying to diet regardless
And doing all that shit -
How much is it taking out of your life?
WHY ARE YOU DOING THIS? What is your goal?
Losing yourself in the process
Yess the process is proven but YOU are unique in that process so this is why you shouldnt keep trying to find more answers
Coaches arent just for weightloss
"get there quick" mentality
Outcome over process
Self limiting beliefs are exactly why you aren’t moving in the direction you want to go
Staying in your comfort zone
People saying they want ___ results but don't actually prioritize doing the thing
_____
Take the right approach and also align expectations to reality - add purpose to it
And you can be more flexible
YOU HAVE Extreme ownership over the outcome
Remove distractions
When you break your limiting
Amplify your life
@kaitannmichelle
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 safe to actually lose fat with ease and even build muscle because it works both ways
Where does tracking heart rate come into this & why people should care about tracking blood pressure too (i don't force it because just getting people doing the bare basics is hard enough but you can put out a compelling argument
…..
Things outside of the gym
All my happiness i
Dinner = flexibility
Routine routine routine
Food between you and luke and clients
Self awareness and calories and tracking
Wind down routine
Habit
Weight loss is the easy part maintenance isn’t problem
Blood markers are a signal but they aren’t the thing that’s
Podcasts to refer to:
193 ALLAN | 187 ANDREW | 179 ALI
You want these things but your goal posts shift and you don’t focus on the whole point you started. You lose yourself in the process
If you don’t change your mindset or beliefs around something and your perception of yourself – you will never get wher eyouw ant to be even with the right habits and environment
@musclenerds_health
@transformxruby
“What you allow continues”
“You don’t get what you deserve and desire, you get what you tolerate and accept”
“You teach people how you’ll be treated”
“Putting other people first teaches them that you come second”
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 this goes back to consistency
The value in coaching for the right tools in the tool box
If your diet is good - if its good then you wouldnt be where you are now
See what their habits are and what they are eating now and make the recommendations & swap things
Making swaps
More and more swaps
Communication and words are powerful - when they’re used.
𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗮 𝗰𝗹𝗶𝗲𝗻𝘁 - you have to communicate to your coach, otherwise they can’t help you relative to what you’ve got going on. “𝘏𝘦𝘺, 𝘐’𝘮 𝘳𝘦𝘢𝘭𝘭𝘺 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘵𝘰 𝘨𝘦𝘵 𝘢𝘭𝘭 𝟻 𝘴𝘦𝘴𝘴𝘪𝘰𝘯𝘴 𝘪𝘯, 𝘤𝘢𝘯 𝘸𝘦 𝘥𝘳𝘰𝘱 𝘪𝘵 𝘵𝘰 3?”
The very thing you fear can be broken down into smaller tasks, can be brought down to YOUR LEVEL if you speak up with where your struggle is, what YOU feel is holding you back and why, and what you are willing and able to do
It’s about reducing your expectations
Reducing the pressure you are putting on yourself and ZOOMING THE FUCK OUT so you can actually enjoy the process and sustain the journey for the trip.
---
Calorie deficit not nutrient deficit
Something I say alot is that your body needs to feel safe to actually lose fat with ease and even build muscle because it works both ways
Where does tracking heart rate come into this & why people should care about tracking blood pressure too (i don't force it because just getting people doing the bare basics is hard enough but you can put out a compelling argument
…..
Stress and its role in fatloss stress and how it's alters the way your body responds to nutrition and training – and when people are truly eating 1000-1200 or less and not losing anything and on the other side say theyre eating that but they aren’t aware of what they are REALLY eating because eating little most days with random binges = bad physiology response there (aka what is that)
“May as well do something” than nothing only works to a certain point
We start with good intentions and then we lose the picture. The puzzle piece for the picture
What happens when youre eating like 1200 then 1000 then 800
Don’t look through everything for the one goal
Zoom the fuck out
“strong”
“all good”
People arent willing to be vulnerable
You need to be mentally ready for diet
The 5 whys and my concept
___POLL ___
The 5 whys and my concept
Why do you feel like you have to be everyone all the time
Bodyfat% is stpid
When its not about the food
@musclenerds_health
@transformxruby
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 – the what you CAN become what you are capable.
Progress fast at first
Need an end date on the fat loss phase
Maintenance –
This is a long game
What else is going on in your life – this isn’t your whole life
We are human
Uncomfortable
Its hard
Anticipate its going to be hard
Be okay with fucking up and realise the world isn’t going to come to an ends
Resisting this = this is the time
Get ready for discomfort
You grow through what you go through
Accept it to release it
Values
Past the superficial
Look and feel like – life
I think ill feel x if I achieve why
Is our daily actions aligning with the things I value
-
Restricting
-
Negative self talk
-
Environment in your own mind - values
When you are on your death bed – people don’t feel comfy even sitting in that sometimes because they wont zoom out -
Didn’t want to track the food – she spoke up –
Restaurants was confronting – one chance to have everything
Resilience is one of the progress markers that is the most important – its not the slip up or event but it’s the next thing that happens.
How did you respond?
Leaning into self trust
Swayed by noise online
Not worried about what others are doing
Education
Empowerment comes from full responsibility
_____________________________
@transformxruby
@aimeelouisecoaching
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 fking 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 too much cardio, and eating too little protein and fat.
How this impacts hormones
How cycle effects mood, strength levels etc and how hormones impact our body and diet, fatloss etc
How does sleep play into this?
Carbs for cortisol & stress
Impact of low carbs
About PNS and SNS and how that can impact how you use and burn fat -
Hormones
Your appetite is suppressed on lack of sleep because of increased cortisol –
People would say yay no sleep no appetite, i can eat less
Caffeine
Clear up estrogen dominance myths
I’d love to know as someone who has pcos and other hormone issues that they won’t help me until I want a baby to have endo surgery and pop cysts If any clients have managed to fall pregnant and what not after being told they can’t etc or will need medical help/ivf/clomid etc to assist
Also would love to hear your option on doctors telling overweight women for their bmi that they should get weight loss surgery as there is no other option
other ways to beat insulin sensitivity + why its so important
Pcos!!!
You don't need to cut carbs out for pcos and
Menopause ?????
You cant control your hormones but you can influence the and facilitate them
Metabolic set point lower
You increase your body fat set point if you do dumb shit
Environment – mental state
How about menopause & mood swings – or is that a state of mindset & approach and what you are focusing on
Health – mindset – lifestyle can help the menopause mood swings.
DOPAMINE
- Food energy performance/?
body needs to feel safe
– sleep
Sleep is king – without sleep everything goes off… the way your body responds to stressors, how you approach food.. you wont have a healthy appetite but you will crave sugary stuff, move less, stress through the roof
Sleep the same on weekends – one is fine, its patterns
Sleep regulates everything
Everything in your body moves to your body clock
CHRONO NUTRITION
Body craves consistency
@elitestrengthcoach
@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 important for body goals (physique goals)
And role in appetite as well
Why protein can be even more important for us as we age, and even more so, women
How all of this impacts FASTER aging and slower metabolisms
Muscle strength and size reduces as you age & Increase dying risk
We lose type 2 muscle fibres mostly -
Strength train for this
Anabolic resistance – need to have more protein per serve as well
High quality protein
Importance of looking after your hormones as well because estrogen
Hot flashes – and menopause changes
Estrogen and CVD risk reduction
The best test boosters = healthy lifestyle factors
Eating well
Don’t continuously diet
Zinc, magnesium, vit D,
Gamify it – log weights, encourage progression
Start with where you are at
Its what you do outside of the gym as well
CREATINE!
Sarcopenia, the loss of muscle quality & function- what it is and who should be concerned
Facts around the loss of muscle- it can start in your 30s in women & 40s in men!
The increased disk of certain disease; Type 2 diabetes, depression, heart disease, osteoporosis and fragility that accompanies age related muscle loss
What you can do to protect your muscles to retain their strength and function
Menopause - how protein and training for strength and type 2 muscle fibres is MORE important
The importance of food environment
Food advertising and the abundance of food around us, how to make food enjoyable and tasty so that we can eat more health foods & foods that benefit our health and fitness as well as our body composition in a way that isn't overwhelming and daunting and how we don't need to recreate the wheel every single time we cook
How to make it easier to eat high protein and create simple as fuck meals high protein low in fat but high in taste to get more bang for protein buck
@be_more_nutrition
@transformxruby
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 you learned and redoing it all
Living with a rooster
Friends
Who are they
Well first of all – how do you know how do you know that its true – (high reps low weight)
Don’t wait for the moment when undo the damage – be proactive
Be proactive, NOT reactive - let’s avoid the damage
You don't know what actions you are taking today are going
@transformxruby
@kenny.lipton
@sarahsl.fit
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 difference to living a leaner & healthier lifestyle that IS maintainable.
___
& body composition changes which is ideally what they are really after - as well as the confidence, life, energy, and all round feeling badass that comes with it
Step one for any fat loss phase is to mentally and physically be in the right place to do it - step 2 is to actually do it and do it the right way that wont have you gain it all back.
Some people CAN go aggressive if step one is taken care of… but the thing is… the biggest problem with low calorie diets is that nobody can really stick to it… definitely not for long enough and many people develop the worst relationship with food along the way. the cost of it like hunger, cravings, less life, less social life, poor sleep more hunger, more sacrifices…
Yet its like they only care about results yesterday despite all that.
And thats why i really wanted to talk about the muscle side first because you can get smaller and smaller and run your engine yes - but building the engine to build that dream physique is paramount
However to maintain this and live a higher quality life - its important to realise that actually exercising and doing more demands your body to create more energy - and that actually allows you to have more energy.
_________
Eating less to do the same thing
OR move more and allow for more food to boost your energy and work a positive loop ??
Fail more often if you just go after less food more cardio more exercise
Environment is the thing it is all about --
Environmental problem
3500cals = 1lb isn't as simple as that - we are DYNAMIC
Get stronger – more muscle
Work out what your bottle neck is –
QUOTE OF THE DAY
They don't make the 5 foot 1 version of fast food restaurant menus!
Its just a meal out - it can be 1200 calories and take up 75 % allowance.
DEAN @walk.more.king
RUBY @transformxruby
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 price to pay with your dieting approach.
We do the best we can with what we know in the moment so we have to forgive ourselves to be able to breakfree
tides are turning
Don’t compare yourself to someone whos been able to do it for longer than you
Who has been through the waves.
Everyone looks for the out claus from the get go
Its not looking for cheat meals anymore
But it’s a mental out
Track = awareness
---- I can
Passion
Hobby
Social connection
Relationships
Theres so much I need to do
All these expectations
Mums putting pressure on themselves to be everything for everyone
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 difference and realise you are supposed to be living life in the mix too... but there's a difference between living life every weekend and living life on special occasions - one can still get you results, the other is what is keeping you stuck
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 need to foster a way of doing it that keeps it sustainable
But people want to just go to extremes and lose the weigh fast when there are still habits that are apparent that are sabbateurs to progress
you cant just eat a donut. Know when you cant do that
Life is unpredictable
The extremes - the focusing so much on losing weight quickly mindset - it makes us think theres only one way of doing things and if its not good enough, the switch goes off
Motivation – take action to make it easier to then keep the ball rolling vs making it so hard that once the flame runs out, theres no fuel left for the fire.
How will this benefit your life
Why focusing on building strength, eating enough and building muscle can get you results a whole lot faster than always trying to lose weight
80 20 doesnt mean eat like an ass hole 20% of the time. It means you can be felxibile with foods you like throughout a week
Motivation is great when you have it.
But it isn’t what will get you through the hard times.
Committing to your goals is essential. During those times motivation is low, and this will happen many times, commitment is the difference between staying the course and falling off.
Why are you doing this? What do you hope to accomplish? How does this improve your life? Ask yourself these questions to really understand what it means to you.
When life gets so crazy you fall back to those systems and habits
Its an up and down thing
IF_________ then ____________
Awareness and ownership
PROCRASTINATION --------be realistic as well about your %
INTUITIVE EATING –
Empowerment not restriction
This is the fastest way – not the end goal – the true transformation
@allanbaconfitness
@transformxruby
The Doc has a funny AF info and meme group down below.
www.facebook.com/groups/mauiathletics
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 maladaptations that have people
Lag-effect
9:22
Be willing to be hungry
Trusting the process
Energy taxing to put on muscle
More muscular version
Muscle has weight! It needs feeding and recovery
Diet fatigue isn’t just physical its mental
Should we approach nutrition differently? Because we are a lot more sensitive to changes during fat loss
Important of liver and gut health & how you don’t need pills and potions but its in your nutrition & lifestyle habits , until those are in check – save your money
TRAINING FOR THIS – least mode
Hormones – PMS – PCOS
Training shouldn’t be different – I say this so often – if you have cramps, don’t train, otherwise you don’t need to treat yourself like a princess because you do hard shit all the time in your life – women are fucking amazing.
Magnesium
Protein
Omega 3
Lots of veggies
HBC & coming off it
Pain around menstrual cycle – very psychological
____
@elitestrengthcoach
@transformxruby
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 longer you spend time dieting
Its going to take time
Dieting is a stress
Why is biofeedback so important and more so important than the scale
We lose touch with it because we are so used to letting numbers dictate what we do
At a low already
RED FLAGS for not being ready to diet & setting up for failure
- Looking at time lines
Pressure and expectations we put on ourselves is what we realistically look to
Starting to do the things and make the change and then
Manage your expectations and make time and patience your best friends
The quick fixes are the longer way
@wondwellness
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 Episode Ranges From Scaling Your Workouts To Your Life, Getting Over The Obsessions, Why Australian Candy Is Better, Caring About People, and Even A Peek Into Whatever Fairy Bread Is, and Much More! … Stick Around For The Fun, You Are Going To Love It!a
Topics Include…
✔️ No More Chasing Fitness and Avoiding The Joys In Life
✔️ The Value In Taking Days Off of The Gym
✔️ You're Entitled To Your Lunch Break... Take It
✔️ It's Not Earning Your Food, It's Fueling For Vitality
✔️ Having A Deep Why Can Take The Stresses Out of Decision Making
✔️ Breaking The Cycle of 'Getting Back On Track'
✔️ You Can't Do The 80/20 Rule 80% of The Time
✔️ Prepping Your Protein Takes Care of A Lot of Issues
✔️ Knowing Your Personality Sets The Groundwork For Success
✔️ Why Australian Candy Is Supreme
✔️ Having Staple Foods That Are Your 'Go To'… Like Tuna Bake
✔️ Live In Disciplined Abundance and Not Deprivation
✔️ The Emotions We Feel Are Not The Real Story
✔️ Caring About People Without Worry of Burden
✔️ Drinking More Water and Blood Health Considerations
✔️ Hard Work and Working Hard
✔️ The Questions That You Ask Are What Matters
✔️ Curly Wurly, The Titanic, Stevie Wonder, Milo & Much More!
@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 progressable metrics (scale): 1 - isnt linear and 2 - its progress to a point and then what do you do next - and if you only want it to go down - theres so many things that go sacrificed because the scale is so volatile to things that arent fat mass And if you arent really over weight - the ups and downs happen alot more. Don't sacrifice the future for the instant gratification Overtraining is relative - because over training itself isnt a thing Under recovery is training results and adaptation depends on lifestyle and most women are high achievers in other areas, and if not that - the internal state isnt stable. WHY You need to start seeing nutrition and exercise as your #1 thing This is why you need to find joy outside of the food and the training which is where the self work comes in and it makes it easier to do the things you need to do and only enhance your results. They cant be optional if you want a high quality life - You cant optimize your physique and losing fat and building lean muscle if you are ignoring health markers because they impact the whole process The health markers matter because they are a stress on your body and if they arent in a good place you wont build muscle or burn fat well - and you wont be able to have a healthy metabolism where you CAN eat more food and you CAN tolerate more carbs without negative side effects - ___________ People are trying to chase these end results these points in time - time line - they think it will help them so much more but the thing is that the process is the thing that creates what we want because we can never be happy at any destination if we werent happy in the journey there - its like a road trip with the family - you fight the whole way - hate the whole trip. You get there and youre a miserable bitch - if you continue rewarding the next step - the process - “Holy shit i can actually do that” developing self confidence in yourself is #1 because most women don't believe they can because of all their past failures.. STOP JUSTIFYING the same stories taht arent serving you. [[ get in the ring ]] -- peaks and valleys _________________ Youre following a map Everyone has a different location, starting point, obstacles, and you cant see ahead all the time - there are obvious road blocks and land marks and things you know will pop up but theres alot more that may come up that maps don't take into consideration bc society and environment and politics has evolved bs the old biology of the map North is north - you know where north is but the destination still may not be clear because you started the journey with a poor prejourney and expectations and knowledge and experience but the more you travel the more you realise what the read focus is which isnt a bummer goal or a what but how you want to feel, show up and how you want your life, mind, body, social life and emotional stability to do.
- 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 is muscle –
- Going through the process is where all the other benefits come and leak into confidence in life and being stronger
- why strength training is so important and why muscle is in itself the cheat code for a better life and the body most people want vs it coming from dieting down to their smallest selff
- body fat % - health outcomes
Diet aggressively = metabolic active tissue down
More cycles of this ---> regain the bf% you will weigh the SAME but have more fat less muscle look worse
- STRENGTH training helps with losing BF
- Increase RMR and metabolism through strength training and recovery from it
- Strength training DOES burn calories
- Blood pressure, blood sugar - makes it easier to lose fat and you’ll have more energy to do things with the family and keep up with the kids and have better relationships
People also think it should be HARD and PAINFUL and how hard it is made to look
They don't realise that you need to stop comparing to others on their journey and be patient with the process and start somewhere
- Cardio only burns calories DURING but strength continues it
- Proper strength training and how to get these benefits = actually building this lean muscle which means showing up a certain way and training a certain way
- And this shit takes time
- How its all about patience and showing up - and how identity is such a fundamental role in it
-
- WHY DOING THE INNER WORK IS SO IMPORTANT and the importance of self development!
- “what “ does life look like -
Its not our fault but we have to take responsibility and stop looking to what was -lets say shit - and take ownership of your future and who you want to become and what you need to do for it, what beliefs do you need to start having.
Habits vs environment so identity and environment needs to come first
STOP COMPARING
People get themselves into spot light due to a myriad of things but because theyre so big we take their work as gospel
how people can build boundaries around health and fitness goals
TRADE OFFS
You have to believe you can do it first - let go of limiting beliefs - be willing to challenge them and shift
Have boundaries and stop caring about what other people think
PEOPLE IN THE ENVIRONMENT
- Pushback from people - your effort can make people uncomfortable - make people aware of what they arent willing to do
- Self sabotage and now other people sabotaging you
Take ownership
• Identity
• Craft enviro
• Decisions
• Media you consume
• People around you
• Attitude to things that can drain you and make you mad
Will power to make decisions will then be easier
- Go find Andrew at @andrewcoatesfitness
- Ruby @transformxruby
Beware the IG influencer impact
Things that don’t get you into shape long term
Carbs something to fear???
n Flexible dieting paradox (environmental impacts)
n As soon as I want an outcome, the inputs need to change and become more compartmentalised
n Do the basics before you make it complex
n Be careful of who you follow – is that information for you
Straight to result without the systems doesn’t get the results for good term.
You only know the way to answer a particular question but cant apply
Is the lifting makes you bulky myth dying?
Cardio is just about getting smaller but you need to send signals of building muscle
Identity
Stories you want to believe
Design your lifestyle so that its something you love showing up to
This is why you should focus on the process,
When you don’t know why you are doing something and how much it benefits you and how it create the person, the life, the body you want, its so much easier to justify the alternative
Its easier to justify your excuses if you are in a world of clutter and you aren’t clear on your systems.
But also know what you have to do to get the body you want. Be realistic about what it takes
Its like when you smash your elbow on the way to the gym – you can use that as an excuse not to go if you hate what you are going into
But if you know the benefit of it to creating your ideal self, its only a bump and youre good to go still
You can reinforce your beneficial thing with how you speak to yourself and reward yourself and CELEBRATE the small wins and what you did too which people don’t do enough they complain more
IF can have you burning less / fasting cardio
~~~~~~~~~
This is why systems are so important !!
People have the wrong idea of what it takes to train and build a body – they think they have to smash themselves and sweat and grind and get their HR up.
I don’t feel like I'm doing enough
I don’t feel like I'm smashing myself enough
People don’t thinkthey are doing enough
They don’t feel like theyre getting enough out of their investment – its like a scarcity mentality like I'm not getting what I'm paying for
So they apply this mentality to everything
Even when they go to a new buffet its like well I paid for it I need to get the most out of it
___ its not all or nothing, its building the systems to void the burnout
Work back into small stages and then get cozy in the process and make that your habitat because it really is where you are going to live.
find Tom @tomblackman_nutrition
@transformxruby
We cant predict outcomes but we can ensure that doing the little things pay off
How having a goal weight holds you back
How focusing on a weight can set you back
How calories in calories out shouldnt be looked at at one solo concept because there are alot of things that impact that
How not getting your mindset right first can set you up for failure
Importance of protein, rest days and health phases
I do all the right things why is my body not doing what it used to -
How not wanting to “stop” dieting is holdiing you back
“Fall off track”
“Fitness journey”
Puberty
Lost the weight - felt more confident
I want to look like these guys -
Tides are starting to turn
___
Instagram is the new magazines now
But we still hold onto the identity of a dieter and we have developed such a toxic relationship with scales
Foundation of muscle to begin with
GUT HEALTH
You need to let go of limiting beliefs - be willing to ask for help - trust the process and let go of the reigns
Go all in not all or nothing.
Go all in and let go of all the chains of limiting beliefs
What is life going to look like
Fear of unknown
People find it so hard to imagine the unknown
Fear of changing relationships -
Maintenance & restraint
find marci here : @Marcinevin
And ruby here: @transformxruby
LIFE of abundance
-
Why fat loss/weight loss maintenance is so rare
-
Why we’re primed for fat gain after a diet
3. Why women need to be aware of the post diet body fat overshooting effect
4. What is a reverse diet?
5. How to know if you’re a candidate for a reverse diet
-
Factors to consider when beginning a reverse diet
-
Benefits females can get from reverse dieting
-
Quick tips for succeeding in a reverse diet
- so what it is we need to consider in our fat loss phase as women, and how exactly does our physiology make it so much harder the more we push and how long we push for...that make us more vulnerable to gain fat after a diet.
Because females are built to be more of the survivor, our drive for weight regain is higher than that of males… so why do we need to be so much more aware of how we come out of a dieting phase and how is it you address this for a better chance of success both physically and mentally?
QUALITY OF FOOD IS SO IMPORTANT
Realistic expecations
Always trade off if you want to get really lean - theres the super importance of actually putting in a longer time in building muscle otherwise like we mentioned that youll be smaller but looking worse so PHASES for LONG ENOUGH - know your long term and what it takes to get there
We can basically assume that our hormones are going to be all skewed
Lifestyle would have been implicated
And we can assume that theres mental fatigue as well
Women are also more likely to be comfort eaters, when we lose weight we have a strong drive to eat more due to the loss of fat tissue which heightens our senses for such.
@transformxruby
@brandondacruz_
spent thousands,
health only got worse
seeked naturopaths and specialists
everything
it took her breaking point to finally come back to me after her initial enquiry and with some ruby magic and her 100% trust and doing the things she had to do, her determination, the results are IMMENSE and it hasn't even started!!
___
You have to fail a few times
You have to struggle many times
Kept injuring herself
Talk about stress and nutrition impacting
Trainers don’t look at this
Gut health impacts all areas of life
Trainers vs coaches and why I hated PT
WEAR THE SHORTS
Stress – impacting things
Coaching is so much more
TRAINING and hormones
Restriction without restriction
HOW YOU FEEL
BEING VULNERABLE
“is it done” the physical cant move without the mindset improving with it.
RESILIENCE
Passion when you are struggling it ccan impact your passion and when you don’t have time or energy for that, then what is life? You just have less emptying funnels from your stress bucket
@rubycherie.coachingspecialist
-
Why women aren’t just small men?
-
Differences in female physiology which we need to consider when coaching them
-
What females need to do prior to starting a fat loss diet
-
Primer phase- this is a different concept that I’ve actually never covered in depth on a podcast but I do a diet before the diet with many of my clients and almost all of my female dieters who have a history of chronic dieting
-
What is a primer phase
-
Why I use primer phases with my female clients and why I don’t just jump into fat loss phases with them
-
The purpose behind a primer phase aka what females need to do prior to trying to lose fat
8. Physiological considerations before starting a fat loss phase
9. Psychological considerations before starting a fat loss phase- this will touch on some of the stress side of things although if you just listened to my two part stress series you know that’s a 3 hour deep dive in and of itself lol
HIGH ENERGY FLUX STATE – WHY SO IMPORTANT
womens get an issue with dieting that men don’t
-
Gain fat easier
-
Harder to lose fat
Estrogen & progesterone dominant vs testosterone dominant
-Chronic dieting means cortisol lowering progesterone means estrogen dominant but doesn’t mean its high but then over time that can also start to have a negative loop and then estrogen falls
We fight back harder and faster
Chronic dieting state impacts your body BIG TIME
Hormonal dysfunction
Healthy body is responsive!!!
Relationship with food is so important. The diet before the diet – psychology & physiology
Binge restrict cycle - Yoyo - Gain back the weight after the diet
Body fat over shooting
Females – long history of chronic dieting, never got as lean as they wanted, or they did but couldn’t sustain it –
– is what you are doing working??
You cant sustain anything if your mindset around the scales, relationship with food and your progress
WHYYY its so important to take this long approach, the faster way to lose weight is the right way which looks longer on paper because it has less relapse
Stop using coaches just for weightloss
Nutrient deficiencies! – you can be in a surpus but nutrient deficit
- Nourishes gut health & digestion + metabolism in its own - thyroid
This will never happen if you keep hopping from diet to diet and quick fix to quick fix
Find Brandon here: @brandondacruz_
And ruby here: @transformxruby
Trade offs - striving for an image ---> downstream impacts with fitness
___
Takes a little effort to step ahead of the league
We care too much about others think - where else does this perfectionist mentality come from
I get to live my life of how i want to - theres that trade off
The investing you make = the effort you make
12 week - what you focus on is what is going to improve.
Whats the importance of having parameters when you set goals
Its easy to get fit again after losing fitness, but you need to build that base level of fitness first -
Stop comparing yourself -
You cant go 110% 100% of the time or your burn out your engine -
You don't need to go from 0 to 100 its the next best thing
But then theres the swinging all the other way and going too flexy
-
the importance of having a coach
-
the importance of having a good coach
-
entertainment vs results
-
shiny shit vs results
5 . all things like literally we can go on for aaages about things we see wrong in the industry and the IG world and why people get it wrong, and then trainers get it wrong bc they want $$ which then makes people get it wrong more
- how before and after phtoos can fk people up
and then in all of all the shit stuff we relate it back to WHAT we should do instead and what good coaches do etc and that it is more than numbers
this is for the typical person who wants to have REAL knowledge about everything related to them,
plus those that know what to do but not what to do FOR THEM or how to take it furhter
or think they know what to do but really need a coach to enhance the results and pave a path
many would be yoyo dieters or trying dumb shit in the past scared to trust a new journey too
_________
Jonathan Goodman is bringing the fitness industry together. Since 2011 he's published 11 books, welcomed over 20M visitors to his website, and sold over 250,000 educational items to health and fitness enthusiasts. Originally from Toronto, Coach Goodman has enjoyed over 1,300 days exploring the world with his young family. Please follow him on Instagram at @itscoachgoodman
Links:
https://www.theptdc.com
https://urlgeni.us/instagram/CoachGoodman
Same kg we are gaining and losing
Same kg we are chasing over and over again
They think they want something but don’t know what it takes to get there, once they know – they don’t
But the thing is you didn’t just start doing this
I don’t look like what I do now because of what I'm doing now
Its what I did leading up to this
____________________
“ I gained 3 kg at most”
Get your body safe first
Weight just come off
PATIENCE
IMPORTANCE OF LIFTING AND MUSCLE IN THIS
“I WANT FAT LOSS”
without basic consistency and training – and how weight training SMART
**But youll only come back if you keep seeking the fast situation – feel shit, look shitter
Its tough for me to accept stuff when ive been doing this for years
Trust the coach and not just give a little bit**
**You cant learn this stuff if you don’t ASK for that help
You need to have confidence to speak up**
**Yes cardio yes not enough protein yes skinny fat little ali
KNOW WHAT IT TAKES TO GET YOUR DREAM BODY, & DO THOSE THINGS. It’s not what you think
When you idolize people – think about what THEY would do**
**“I'm doing this to be a bad ass and get stronger”
Iv never trained for “tone” I trained to get stronger and bad ass**
NEWBIES SEE THE QUICKEST RESULTS
**Don’t let perfect be the enemy of good
Where are you starting from and the process to get there**
Follow - @thealigilbert
Minimizing
Quality > quantity
Overhwhelm on info
Health sounds woo woo
And normal women hating their bodys and lives right now just want results now
So they don’t care about the stuff that really matters
MANAGING STRESS
The breakthrough moment when you realise that this is the right way to go but theres a lag effect
The fighting you for ages until they finally let it go and listen
Stress – chronic stress effects of that (Sharon)
Strtength training is so important
Don’t put themselves first
You create the situation you want to create – mindset switch
What do you prioritize
The dream body is nice, but do you want to leave life behind too
FEELING LIKE you AGAIN
Reclaim your power - YOU DON’T KNOW HOW GOOOD YOU CAN FEEL UNTIL YOU ACUTALLY EXPERIENCE IT
Align what you want with what you do
Match you thinking to your actions
Your perception is your reality,
The reason fitness and fatloss are unsustainable is because people are doing unsustainable shit
(reclaim your power)
@jordaneastman_
@rubycherie.coachingspecialist
Stop the viscious cycle and TRUST YOUR PROCESS - think YEARS not weeks. W/ Kathy too little nutrition puts your body into conservation mode burning fewer calories. If the body doesn’t get the nutrients it needs it won’t feel like expending any energy at all. People often go on low-calorie diets and then do intense exercise like CrossFit or long-distance running six to seven days per week and then they wonder why their weight isn’t changing or their weight actually goes up. A short-term, moderate caloric deficit (300-500) can lead to sustainable weight loss, much larger deficits (500 and up) affect your thyroid and sex hormones and raises cortisol. Chronically elevated cortisol leads to both leptin and insulin resistance, keeping body weight up by stalling fat loss and holding on to the fat instead. You’ll start to see even more side effects of nutrient deficiencies from calorie reduction like: Hair Loss Constant Hunger Low Energy Levels Sleep Issues Irritability Feeling Cold All the Time Constipation Loss of menstrual cycle Dry skin and brittle nails Low libido My goal for my online clients is for them to eat the most calories possible and still lose weight, without restricting. When someone has been chronically under-eating it’s amazing to see health improve simply by increasing calories. Eating too little is just as unhealthy as eating too much.
There's a minute in this where my phone flew. But this is an important message for you all!!
Maybe we can touch on our output here too and forms of stressors on our body
Yeah you feel fine now, but you will pay for it down the road.
Workouts should make you feel more energized especially as a woman
WOMAN stuff – we are not small men
You can only train as hard as you recover
Parasympathetic state
Lifting weight helps with hormone function.
NOT ALL WOMEN RESPOND THE SAME
RECOVERY IS THE MOST IMPORTANT THING TO THINK ABOUT
____ MYONUCLEI_____
WHAT HAPPENS AFTER THAT – THAT’S WHERE THE FIXED MINDSET COMES IN
YOU CANT SOLVE A PROBLEM WITH THE SAME MINDSET THAT CREATED
ITS LIKE JUMPING TO GRADE 12
FOOD ISNT JUST MACROS – BUT IT IS micros
Is it worth the sacrifice? History tells us – probably not
Cue harry potter “history repeating itself”
Dote let your emotions make the best of you
FOLLOW THE LIPTONS HERE
@kenny.lipton
@sarahsl.fit
And find me here
@rubycherie.coachingspecialist
ARE YOU FAT LOSS RESISTANT
Harder time losing the fat this time around
How quickly results can happen?
Things happening in the background – we know all this shit and we try to simplify it for you
Hormones
SNS
GUT
Tied to an outcome not the process
Responding to what we do it the gym
We make it harder to lose the body fat
Eating less cals and still not losing fat
Hormone healing
Instant gratification
“why am I not looking like this guy – I feel hopeless – deeper drive to do dumb shit & quick fixes”
Aesthetics and health
Factory process – lay off workers not enough money coming in
LIFESTYLE~~~~~~~~~~~~~~~~material
---- stress free environment
---- quality of food
--- protein
FOLLOW THE LIPTONS HERE
@kenny.lipton
@sarahsl.fit
And find me here - @rubycherie.coachingspecialist
Let me know if you have anything else you want me to talk about - you can submit your questions!
Stress is normal now
We need stress resiliancee
Body composition internal external environment
I'm not ______ yet
Focusing on what you haven’t got = negative experience
Able to do MORE things
How this leads into all other elements of life as we said its not just fatloss
Theres life happening around you
Blood results aren’t showing the issue
They are just the warning light to deeper issues that need to be addressed at the root.
Your body isn’t one system – its multi faceting – they break together, they heal together
Victim mindset – this is my fault – yeah you can keep playing that card and keeping yourself xtuck but this is where a caring coach will keep pushing you into discomfort showing you what you are doing wrong over and over and giving you ways to fix it – and if that’s too hard, break it down, that too hard, break it down
But we don’t know what we don’t know
We need to take the shame out of it –
____
Objective measures can only do do much – this is why biofeedback is also so important.
BIO TRANSFORMATION – turning food into poop
Our body does things with food different in a rested state vs stressed state
The state we are in when we eat the food is so important & how we eat it.
Lets look at what you are doing
If you want a goal body – this is different to a smaller body – because you can lose weight and look worse and you can gain weight and look better – and weight isn’t fat – they are different components.
Sleep – rest – impacts so much
Adding a lot of fat in the midsection.
Nutrient first diet
Movement up up up
Training up up up
Its not about perfect – it’s the law of addition of mini wins. The smallest step forward is a pass.
Focus on fueling for your goals
Sleep + stress management
INTEGRATE everything
Your diet or fat loss phase will work until it doesn't. Then you have to change something. This is where people mess up.
.
You think that you need to keep lowering calories, or adding more cardio and that's actually THE EXACT OPPOSITE of what you should do. This is where you slowly start to add calories back in and gradually take away extra cardio.
Will you gain weight? Maybe. Will you lose weight? Maybe. Will your weight stay the same? Maybe. You don't know until you actually do it. Any weight gained is not necessarily fat though. It's most likely water from more carbs and more muscle since you are able to build more muscle when you eat more.
Bottom line, if you're going to go on a diet, you have to have an exit strategy. The reverse diet is that strategy. You can do it now, or you can keep trying to eat less and exercise more and then struggle to be consistent because no one can eat that little for very long.
So many people struggle with maintenance as it is
And not just the food and training component but theres sometimes so much going on with life itself
Shift your goals with you – know your end result but be flexible there
- Make fatloss fun and exciting
If you enter fatloss and not ready mentally and stuck
Well no you weren’t consistent
Maintenance is a RANGE
Muscle -à ADAPATABLE
Weekends can sabotage you
HIGHLY PALATABLE FOOD – HEDONISTIC – BE CAREFUL ABOUT YOUR FOOD CHOICES.
More hits than misses
@thekylielarson - find Kylie!
“Success is the fulfillment of your own true potential.”
Failures and missteps will happen, but you can never realize this potential or be your best if you never try.
Will we ever truly reach it? … hard to say.
But I’d rather try and fail than know deep down that I never gave myself a chance.
The key to physique changes is to work with your physiology, it’s a game of push and pull to cause the adaptations we want to change your body. How we know when to push and when to pull is based off your biofeedback.
CALORIE DEFICIT IS THE KING FOR WEIGHTLOSS, but duh - thanks karen. I hate this because there is so much more under the surface -
Priming the body for fatloss by eating more and training hard but smart and prioritizing rest Like fuck the scale, i don't use it in my coaching unless clients do a sneaky on me
🔹Energy
🔹Digestion
🔹Sleep Quality
🔹Hunger/Cravings
🔹Gym Performance
🔹Sex Drive
🔹Mental Focus/Clarity
🔹Mood
🔹Menstrual Cycle
-------------------------------------------------------------------------------------------
Damage in restriction –
Importance of weights in the process
Being too tine – only spent a year eating enough to build
Junk volume
Pre req for successful fat loss phases
We don’t want it to be a struggle
Habits & mind
Upregulating hormones
GYM!!
Developing muscle mass
Its metabolically active
Expensive to build
- Insulin sensitive
People just want to diet.
Lifestyle habits
Life isn’t perfect – its messy – taking mesy action because perfectionism is a stress in itself.
.
Theres all these pre reqs
Fruit vege – food quality
Drop inflammation from not being a stress
Digestion
Bloating
SNS PNS
We expect things
Nervous to diet the right way
Its not sexy to hear
Get in get out
____
Stop being so body focused be life focus
FOCUS on being A BADASS LEAN, STRONG MACHINE vs a skinny ass
Not a skinny ass
Birth control
We need to actually look at what is the “Right” when you are doing all the right things.
Look at your internal health
Find Sarah @sarahfordbishop
Unfiltered Fitness podcast
find me @rubycherie.coachingspecialist
It isnt just your "failure" to stick to your diet. Its not just your training approach...
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 lose your period, colder than usual & building muscle sucks - you put your body into survival mode because it doesnt have enough energy to run all the vital organs and system - so youre spinning your wheels at this point
You can starve yourself more or actually reverse up and address your metabolic health!
Also good to note that if you go the other route and just keep trying to push on at lower calories because you are scared to eat more or potentially put on weight, you will be creating a spring like effect psychologically and physiologically and youll get to a point where the seams burst and all of a sudden youre uncontrollable with overeating, emotional eating, binges, and any other form of eating patterns entrenched with guilt and so forth.
Theres going to be a point where your current maintenance gets so low - every time you chase a deficit your body will adapt to that, so go big, and you adapt big - but however you take it, if you keep cutting and cutting, you are adapting to a new maintenance with not much wiggle room.
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 wanted to hand over nutrition to let go of control but she still didn’t, she wanted to keep control over it and have certain things her way
Almost the way people think they should train a certain way so they have a plan and they add in things if they don’t feel they are training hard enough or their heart was racing enough or they sweated enough
I could repeat things as much as I had to – kept asking the rhetorical questions for her to see why her results were a certain way or weren’t a certain way due to HOW she approached things, what she stuck to or didn’t stick to
The mindset part
Me asking about the silly little things and not really looking at the diet or training in as much detail as she expected me to.
She was so strung up when something went off plan
__
But she has the basics now – she earnt her right she earnt the hard work because she build that foundation – she had to put in all that hard work to start with – only now can she afford that flexibility bc she realizes its not a short stint but a long
Training took over her life
It left little room for anything else
What did structure mean to you then and what does it mean to you now
Detach from the outcome, and focus in on the process –
Routine Monday to Friday
You need to have structure first
4 6 8 weeks you need to push through some weeks until it becomes habit it becomes natural
Its going to be hard
New things like how about training when training is hard
Its hard to show up because its not something youre used to doing it
You are so used to making excuses and giving into them
Energy depleting at first
Make it easier to do
Make the thigns you want to do easier and the thigns you don’t want to do harder.
Process becomes to fruition not by luck or chance but by your reps over time – consistently and over way more than a couple weeks or 12 week programs
You need to build it up over time and learn yourself through the failures
They are feedback
If we aren’t sweating or our heart rates high – we aren’t going to get results is how the media portrays it – but its so far from true.
__
Now back to structure. Failure is feedback
Its so easy to take the easier option because the harder option is A LOT of hard work – it requires a lot of time and energy at first but it becomes easier over time – we learn the process
What energizes you
Makes you feel good
Saying NO.
Amy @ The wellness strategy
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 actually hone in the nutrition.
Consistency –
You don’t need to change macros all the time – people get so bored
Same weight physique looks completely different
This brings it back to the start of the conversation where you mentioned maybe the scale goes up when youre training maybe it goes down and up and odwn and up but that’s the thing,
The scale is a sucky thing to go by when you are building your dream body
Youre trying so hard and pushing yourself so hard – youre in this restrictive dieting mindset – youre pushing and pushing – the effort is there but you need a smarter approach
This is why I haaate the progress photos out there and this whole comparisons game.
Completely reshape the way my body looks for life vs look good for a day.
PARTICIPATION TROPHY
Outcome for a short term vs commitment for life
When you get excited about what you get to do vs what you have to do – you are on the right part – realise you will have days you don’t want to go and days you want to go go go.
“rest of your life” – no phase is permanent –
@jeremiahbair
@rubycherie.coachingspecialist
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 “survive” and bring it back to “equilibrium” .
It subconciously makes your body move less (like fidgeting, just unconscious movement) , it increases hunger, it decreases your ability to BURN FAT (downregulates metabolic processes) because the body wants that for surviving and thriving. The further you deviate from set point, and the longer you do it for… the more you will adapt to the lower calories and the longer it will take to rebuild from that!
Your body will then reduce your hormonal and metabolic processes.
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 parents who have done this before so it rubbed off on the kid –
They believe that’s how it has to go.
Its either strict or all in baby.
Writing it down when you do
How we were brought up
Go to food for happiness –
Associate foods with emotional states
Dopamine
Shoulding themselves
Where do you think this thought is coming from.
Health means something different to different people.
Confidence -
Comparing to the masses
Looking at people who are already advanced
Power to change
Are you actually satisfied or is it a shadow satisfaction
Its so funny how we always go to food like FOOD of everything when these moment pop up.
Like FOOD think about it – its like feeling and then food happens.
People that think macros need to change more often
Did it in high school vs those that never did it before
Do your shit with intention
You mentioned the bodybuilders that we can easily compare with and the bikini competitors.
We can easily compare ourselves with this and the whole bulk cut cycle and theres no inbetween
This whole industry is either the diet fat stupid shit or the bodybuilding beast mode shit
Best note to land on is this
This is the coaches job
We do this work for you to assess your current situation
We take where you are now and we consider your past
We consider where you are now
We develop a plan FOR you
And there are so many people out there that think a program online is the answer – a 12 week challenge is the answer –
Small changes are the most sustainable
Your journey is yours no one elses.
@jonnylandels
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 your assets.
Caring what other people think.
People are so absorbed in their own thing. We think too much about what others think about us when we don’t care.
He said he was miserable in his job – also overweight – he felt he had to do that job.
Down a path he didn’t want to go.
Parents beliefs
What hes always known
Perfectionism
Doing something for yourself
Its going to be hard work
Change is never easy
You need to actually do the thing
What stories do we tell ourself that keep us stuck in comfort – how do you deal with breaking through hesitation
Book time for you
Showing up for you so you show up for the kids
You set the precedence in the past – so it continues – motivation
You are a mother but that isn’t your identity – you are you, you are a mother.
______
Name the voice in your head - be aware
Inner dialogue
Set of values you created for yourself - thought
Fact or opinion
SIT - PAUSE – WRITE –
What if people are lingering on the past
What is your approach to doing the inner work?
Being about to build up a stronger shield against the thoughts – against the lets call it bad habits.
______
YOU DON’T KNOW YOUR WHY
THE WHY
THE WHY
ITS BECAUSE YOU THINK THE WHY IS WEIGHT LOSS
MOVEMENT IS MENTAL HEALTH
STOP procrastinating
Action ramp
Cant change the mind with the mind
Small output overtime gets you to your destination.
I have failed and I have succeeded is usually the game of fitness
We need to stop that
Stop trying to control the outcome and identifying with failure and what others want us to be
Don’t let the clothes wear you either – make sure you wear them.
People don’t say, hey I'm 70kg nice to meet you
Or introduce themselves by weight
__
@shanewalshfitness
Shane Walsh podcast
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 they really were.
Could the potential of just anticipating failure or even just the way we see ourself feed that.
Ownership and getting real with the reality of the lifestyle and how yoru environment and identity shape it. Like
How does it make you show up better –
Ou don’t realise this until you actually start doing the things and paying attention to all this and actually consistently doing it and checking in with yourself
People don’t slowdoen for this
Stop trying to find a way around what you know to be true. You will have to change to see change. You will have to step up and put in work. And that means weekends too.
DBT is all about 2 things being opposing but coexisting –
But the KEY HERE IS THE DESIRE TO MOVE FORWARD AND BE OUR BEST SELF.
BUT WE DIDN’T START THIS WAY -
How you do one thing is how you do everything
take away and replace – you just want to break the cycle. Its okay to do it – its okay to allow it to repeat for now, we are just practicing the awareness and adding in
Overwhelm will always be there until we can actually break it down
But you need to be willing to.
And that’s why writing is so important and putting it on paper – because you can keep repeating it.
You can keep recognising the same thing – you will lean more about yourself. You will grow in the process.
You learn what not to do.
You have these roadblocks on the way to where you WANT to go.
Put them in place for what you don’t want.
Via strength test
Relationship with self.
“If we nail our diet 80% of the time we are golden.” Maybe you tasted a few times too many while making dinner? Finished the kid’s plates while cleaning up?
Not to say any of it is inherently devils work but taking ownership of the situation at hand - us as coaches can only do so much but we don't know what we don't know when things like this are happening.
Do we want to be right or do you want to be effective – give up being right
If we can manipulate our environment, increase our movement independent of exercise, and manage our emotions (stress) we are gonna knock down a lot more pins. Or we can continue to say the words “calorie deficit” and turn our backs on the very things that are waiting to destroy any chance of that happening.
We’ve all heard the phrase “make the hard thing easy”.
A common statement I hear is, “I’ll do better next week”. While that is an awesome sentiment, we all should strive for better, it’s also somewhat meaningless.
What will you do today to be better? What exactly? What specific actions will you take that will differentiate today from yesterday?
Set yourself up for success by being specific with your change. Set yourself up by acting with intent. Don’t let your goals fall away for lack of focus. Make them real by making them into action steps.
@jebstuartjohnston
foodonthemind.com/free-guide
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 food is not JUST fuel or sustenance theres so much around it.
We lose sight of all the external environment
Environment about key –
Food is never a solution
Comfort – shame points
I just have to work hard and I got it – doesn’t work that way.
Mentors have mentors.
You can try work it out yourself, or get someone whos been there or specialised in it.
You need to be willing to explore emotions.
Future thinking, being in the moment, being okay with where you are.
_____________________________
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 they really were.
Could the potential of just anticipating failure or even just the way we see ourself feed that.
Ownership and getting real with the reality of the lifestyle and how yoru environment and identity shape it. Like
How does it make you show up better –
Ou don’t realise this until you actually start doing the things and paying attention to all this and actually consistently doing it and checking in with yourself
People don’t slowdoen for this
Stop trying to find a way around what you know to be true. You will have to change to see change. You will have to step up and put in work. And that means weekends too.
DBT is all about 2 things being opposing but coexisting –
But the KEY HERE IS THE DESIRE TO MOVE FORWARD AND BE OUR BEST SELF.
BUT WE DIDN’T START THIS WAY -
How you do one thing is how you do everything
take away and replace – you just want to break the cycle. Its okay to do it – its okay to allow it to repeat for now, we are just practicing the awareness and adding in
Overwhelm will always be there until we can actually break it down
But you need to be willing to.
And that’s why writing is so important and putting it on paper – because you can keep repeating it.
You can keep recognising the same thing – you will lean more about yourself. You will grow in the process.
You learn what not to do.
You have these roadblocks on the way to where you WANT to go.
Put them in place for what you don’t want.
@jebstuartjohnston
foodonthemind.com/free-guide
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 with these labels
- identity and labels sabotage this and then lead into unrealistic expectations
- Must ___ or else ____
- Striving vs concerns
- Moving toward vs moving away from
-
Discomfort
-
Importance of RESTTTTTTTTTTTTTTTTTTT
- writing
- hobbies
Allows more flexibility
Lag time for change
Striving for perfection can be harmful - you can want to be great without it becoming something crippling you as so many of us are scared of set backs, of failure.
Sometimes our personal standards become unrelenting.
We learn to base our self-worth on these pursuits.
Stop identifying with your failures. Mistakes don’t prevent us from reaching our goals.
- Stop identifying with your failures. Mistakes don’t prevent us from reaching our goals.
- The issue is that most of us are pretty hard on ourselves when we feel like we’ve slipped up.
-
And it’s the way we respond to our mistakes that really matters.
-
When we blame ourselves, not only does it make us feel bad, but this is usually where the ‘self-sabotage’ begins to occur.
- We’re total failures, so what does it matter now, right?
-
And so the cycle begins.
-
The mistake isn’t the problem.
-
One small slip up doesn’t make you a total failure.
-
If you struggle with this, give the exercise on the slides a go.
- When you make an error, cross out one small I.
- Recognise how the Big I (you) stays intact, even when you make a few mistakes.
- You can get comfortable looking at your mistakes without condemning yourself as a person.
- When you do, you can use your mistakes as opportunities to learn and grow.
body image bleeds into sexual satisfaction and libido - approach to GOALS , food and training will reflect this AND HOW CONSISTENT youa re or arent - and how stuck you will get or not
It would take out the JOY from what they do and more so be focused on fixing it, and then the lack of sexual satisfaction is like a never ending cucle playing into how they feel about themself, their body their eating behavious etc and can lead to i guess more binging, emotional eating, but i think the biggest thing is not actually being okay to stop and really have time out to spend time with the self - so they never really work through the root of it all - perhaps you can dig into that, and how you usually would approach situations like this,
I guess both in only focusing solely on a physical pursuit and never digging deeper so they can actually achieve the results they are seeking that last for life, as well as working through those barriers to change due to discomfort.
@shannonbeer_
@rubycherie.coachingspecialist
Body image ebook https://bit.ly/3nVKNCM
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 😌 until its time to go work again. And a farmer needs rest and sleep. If you don't take rest, nor recovery - your brain fog and cognitive processes may you pulling out YOUR plantations vs the weeds, mistaking the fertilizer for the poison.
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 in the fitness industry
-Even if you can eat everything you want, you shouldn't
And much more!
Give the episode a listen, like and review and go and check out Ruby; s IG @ rubycherie.coachingspecialist
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 sacrifice or consequence.
Get realistic with your goals
Align your expectation to your reality and what you are willing to give up
People don’t know what they want
They think they know – but really people just want to look better, feel better, and see their body looking stronger, leaner and wearing clothes with confidence and feeling good in them without going to the unrealistic level – social media lets people down there
Have different protein options available to you – and even go to the store a few times to top up on protein because there are always carbs and fats available.
-
You aren’t going to inconvenience people with your eating habits
-
Plan ahead with meals
-
You are a sum of your accumulated habits in your life
-
Youre choosing NOT to do it that way
-
Youre choosing to be a victim to the situation
-
I care about my body, myself, my performance, my gut health and how I feel–
-
Your children pick up your habits
Stop lying to yourself -- You really can fk it up
Don’t miss more than 3 workouts in a row
Never spend a whole day on your ass
___ decision making on Sunday missing days on your life -
Follow ARAM GRIGORIAN
@4weeks2thebeach
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 processed food à disrupt gut lining
What can the person actually get in as whole food – vs processed – emotional
Amino acids – we need enough or the body will always want more food – cravings – our body needs a level of aminos in the body
How to read nutrition panels.
Satiating – GI
Kitchen – come in consult – diet history – how a meal plan can benefit them – what do they usually come to you eating & what are their usual goals
Very social – insurance policy of the basics – not doing it so often esp if you have goa;s
Understand and be aware
-
Write out your plan for the week
-
Plan in for your flexibility ahead of time – and you stay on track without the head fuck
-
Have a structure & set food routine
FOLLOW BOLTZ ON instagram.com/boltz_ihp
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 to burn fat actually does more harm than good
1.42
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 processed food à disrupt gut lining
What can the person actually get in as whole food – vs processed – emotional
Amino acids – we need enough or the body will always want more food – cravings – our body needs a level of aminos in the body
How to read nutrition panels.
Satiating – GI
Kitchen – come in consult – diet history – how a meal plan can benefit them – what do they usually come to you eating & what are their usual goals
Very social – insurance policy of the basics – not doing it so often esp if you have goa;s
Understand and be aware
-
Write out your plan for the week
-
Plan in for your flexibility ahead of time – and you stay on track without the head fuck
-
Have a structure & set food routine
FOLLOW BOLTZ ON instagram.com/boltz_ihp
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 and how can you get out of this rut to actually THRIVE and get the results you desire??
BLOOD WORK is a signal of your body systems either turning down or turning up to PROTECT your body -
and in this - your body is trying to find a homeostasis because it wants you to survive.
you need to ask yourself better questions and actually get clear on what it is you want because extremes are not the way to go. extremes can only get you so far before you have to DIG your way out.
AND you dont just eat calories, you eat FOOD - which is protein, carbs, fats, and vitamins and minerals that
are essential for your metabolism, immune, brain function and so forth to thrive.
of which stress actually depletes, can lead to you storing MORE fat when chronically under this pressure -
listen in to find out more with @erik
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 the anxiety-provoking incident to remain novel and arouse the nervous system.
Further, avoidance tends to build as time goes on. 4.07 CATASTROPHIZING BUT ITS UNCOMFORTABLE TO GO THE OTHER DIRECTION AND NOT HAVE THAT NUMBER TO AIM FOR IM UNCOMFORTABLE WITHOUT THAT PILLOW OF AIMING FOR A WEIGHT OR IDENTIFYING WITH WEIGHT LOSS WHAT IS THIS HOLDING YOU BACK FROM – WHAT LIFE IS IT HOLDING YOU BACK FROM The more you are willing to face it, the sooner it begins to subside.
By taking these steps, you are empowering yourself for change.
Whenever you confront your fear, you gain power while your anxiety loses strength.
Whenever you confront your fear, you prove to yourself that you have the ability.
This is not easy, but the step that will help set you free.
The short term discomfort outweighs the price of not living life to your fullest. BEING THE PERSON YOU WANT TO BE MAKE THE PROCESS THE GOAL – ITS HOW YOU GET THERE THAT CHANGES EVERYTHING, TRUE HAPPINESS CAN BE ATTACHED TO GUILT 45min OR IT CAN BE SCARY BECAUSE THEY ARE SO USED TO THAT IDENTITY OF CHASING SOMETHING YOU HAVE THE NARRATIVE STUCK – everything will fall into it until you change the outcome At times the storm can feel too intense to handle.
There are all sorts of painful thoughts and feelings whirling around in your body and mind.
It can feel like you’re being swept away!
During these moments drop the anchor!
An anchor doesn’t make the storm go away; it just holds you steady until the storm passes. Whenever we arrive at the point of discomfort thanks to stepping out side of our comfort zone
We are met with a choice.
Do I change?
Or stay the same?
What often comes next is a bombardment of thoughts.
“I’ll fail”
“I don’t feel comfortable”
“It won’t work for me”
“You’ve always failed this will be the same”
Along with these thoughts we often experience anxiety, fear and uncertainty. What’s the best way to not feel them?
Avoid it!
And not try something new.
In the short term this pays off.
In the long term it leads you to dead end.
The question to ask yourself:
Am I willing to feel discomfort in order to better my life? Stop trying to do things so perfect that you forget to start – or don’t be so focused on what you fear and future catastrophizing that you fail to even make a move
@definebysd
So something we come across way too much in health and fitness, is the area of extremes.
For example we see so many girls go for a 1200 or 1500 dieting approach, listen to karen who says not to eat carbs, and all the rest
The “just keep cutting food and adding cardio or exercise” mentality is what sees so many women in particular with a build up of fat over time and bodies far from what they thought they would get from the eat less move more mentality simply from yoyoing around or beeing a weekday only dieter.
The client whos so hyper focused on lets say “shrinking” themselves and focusing on the scale and what the numbers say.. They get used to seeing results, seeing the number go down… until it doesnt…. Cut more food… repeat… stuck again… where to next?
This is the BIGGEST struggle as not only are they now stuck, but their identity and approach around seeing results all the time and numbers trending down has made it so hard to accept that maybe they need to start eating a little more and changing their approach to actually then see the results they want…
The biggest mistakes that kill chances of getting results and KEEPING them is that so many women are so warped up in just chasing the end result, they lose focus on the process.
Even more…. The scale!!!
we spoke about the forever dieter and how protein, movement and training to build muscle are ESSENTIAL FOR METABOLISM
plus so much more
the importance of MUSCLE and strength training with intent AND intensity.
The importance of insulin sensitivity to long term results or even SEEING results at all is never really considered when people are so tunnel visioned on their body, the scales, and only the outcomes.
But you speak about this alot.
Much of the value of having a coach is accountability to do the movements & training protocols you don’t want (but NEED) to do.
⠀
- “I really like ___ style of training better than what we’re doing now”
⠀
...rather than what I knew they NEEDED to be doing for the best results.
Then we ended with an absolute banger –
Jeremiahs Favorite glute exercise
Biggest training mistake when starting out
Biggest nutrition mistake
Find Jeremiah at - @jeremiahbair
On his podcast Living Lean
Bairfit.com
Importance of nutrition and hydration on skin etcetc
Impacting hormones
what is the important of actually fuelling the body
What is the important of giving the body enough food for a long enough time
What should we focus on
How can we reverse this?
How important is the gut health in this and how can this cycle Impact hormones, the thyroid etc
What is the exit strategy?
What happens when we don’t eat enough – I mean we aren’t losing weight but still hardly eating and doing a lot of activity running around like busy women do – living in a high stress state and we all know high stress burns carbs –
And then people not eating enough protein so they start to burn muscle too
Set yourself up for success
People don’t give themselves time to stop and reflect
DEVELOP CONFIDENCE IN YOURSELF – build trust with yourself
Everytime you skip meals, neglect sleep, daily movement, and proper hydration your basically saying ehh health is optional…. (so results wont come either)
Unfortunately your body and hormones work like a credit card you can get away with a lot tell you have to pay it back with interest
“Discipline=Freedom” @jockowillink
Meal Prep
Water
Daily Walks
7-8 Hours of Sleep
Adequate Protien
Veggies
Fruits
Strength Training 3-5 days per week
Wash rinse repeat for a decade
It hasn’t been easy but it’s worth it!
@gqfitness on Instagram -
from REVOLUTIONARY YOU PODCAST WITH JASON LEENARTS
Ruby Cherie and I conclude our 4-part series this week diving into our thoughts on motivation. We talk about how the evolution of motivation in our lives and within health and fitness can and should adapt on a given spectrum, why gratitude and mindfulness matter and what it looks like in real life to have competing interests and priorities continue to change.
To learn more about Ruby's work:
www.facebook.com/Rubyreneecherie
www.instagram.com/rubycherie.coachingspecialist
values - qualities - resources
discomfort
identity
- self sabotage
INNER DIALOGUE ! critical inner voice
values & identity - identifying yourself AS emotions so they control you vs you control them
BOUNDARIES
type "setting boundaries worksheet" into google and youll be provided with a host of resources to help
NON NEGOTIABLES
The role they play in ensuring any REAL success that can be maintained and actually acknowledged to
SLOWING TF down and not needing to do EVERYTHING - perfectionist mindset letting people down
its built on MASTERING CONSISTENCY of the SIMPLE BASIC STUFF and its a daily thing not a
"lets just get this project done" thing trying to get a HD bc you aren't in competition with anyone
Real emotional agility is when you let yourself feel your emotions.
Everything and anything, no matter what, come up.
The agility comes from knowing that the worst thing that could ever happen is just a feeling at the end of the day.
Perfectionism is not a badge of honour.
Boundaries -
Fear
Assumptions -
Next actionable step
Then there are people who have no idea what they are feeling and cant identify it - they don't have answers
Why is ^^ so important
People who know that its a process then get started and all of a sudden want it all and try to do it all at once
Mindless snacking
Procrastinating from developing boundaries and structure through the week to be organised -
What changed -
At the same time - nothing changed its just something deeper wasnt addressed
Reframing
Build - work on - skill
Patience
with @definebysyd!!!
Matt Bolton owns a kitchen in Bali as well as helping people cut through the nutritional bullox!
We talk about meal prep, “health food” halos, restriction… is it bad or good? When do we need it?
Perception of restriction?
Thinking on a SPECTRUM! Its not about extremes, sometimes we need to reduce certain food, other times we have MORE flexibility
The biggest theme here is being PROACTIVE….
Having structure.
Having a routine.
Its about FLEXIBLE structure.
Flexible meal plans
Flexible dieting
Flexible restraint.
Matching it to your environment, your situation and your capabilities.
Some pointers:
The family doesn’t have to eat different – get them involved –
You can cook same same but different both between you and the family and you yourself on a weekly or daily basis. Same same but different.
STRESS is also a big factor in your results and your approach as well as your GUT HEALTH, DIGESTION AND ABILITY TO BURN FAT OR BUILD MUSCLE.
FIND MATT’S KITCHEN AT l
@MACROKITCHEN_BALI
It is the only kitchen that actually caters to all goals with your health and your waistline in mind.
They EDUCATE you on the nutritional content of their meals, they make it with REAL ingredients and they have it on a spectrum of fat loss to maintenance to muscle gain goals.
It is labelled out for you so you DO NOT get carried away by health halos and you know how it is appropriate for YOUR goals.
@BOLTZ_IHP
@rubycherie.coachingspecialist
add life back into health and fitness
keep your goals realistic
start "prepping" to be healthy and lean YEAR round - and NOT DICKSKIN LEAN!
STRONG AND SCULPTED LEAN
DONT BE SO FOCUSED ON THE OUTCOME THAT YOU FORGET ABOUT THE PROCESS AND YOUR WINS ALONG THE WAY.
THE WINS even the smallest step - even if its not ideal or your expectation in reality - its still better than where you were
THE CYCLE IS SIMPLE TO BREAK - but simple doesnt mean easy - and it first comes with awareness - and OWNERSHIP
In Part 3 of our 4-part series together, Ruby Cherie joins me again as we try to look at the myriad ways we tend to view progress when we’re trying to improve our health and our physiques. We talk about the dangers of echo chambers and curated opinions, how progress looks in the scope of our lives outside and inside the gym and where comparisons can hold us back.
To learn more about Ruby’s work:
http://www.facebook.com/Rubyreneecherie
http://www.instagram.com/rubycherie.coachingspecialist
To learn more about your host:
http://www.jasonleenaarts.com
http://www.revfittherapy.com
http://www.facebook.com/jason.leenaarts
http://www.instagram.com/jasonleenaarts
The house analogy
If you can’t raise the roof, raise the floor
Its almost like seeing everywhere you aren’t right now in any journey instead of seeing how far you’ve come – gratitude.
Time is going to pass anyway
Human connection – use social media in a positive way
These are the skills – the skill I was talking about at the start – these are skills you can apply to life
Importance of dopamine
Everything teaches us something.
Take ownership of your headspace and realise that you want to be in control of your life and mindset.
See everything as an opportunity to grow.
Zoom the fuck out and see how growth doesn’t work in one direction. Its not just progress and growth in terms of gym progress or weight loss or physical results. – your inner world dictates your outer world.
SHAME – FEAR – ACCEPTANCE
INSTEAD OF IT BEING “it just is” we make shit personal .
Not “makes me” anxious – it doesn’t MAKE ME – I create that perception.
HOW WE ARE SO quick to focus on the negatives and not the positives – 90% positives but we focus on the 10% negative – this happens in our journey of health and fitness as well
Which feeds the stories we tell ourselves and our identity - so we never feel enough, nothing feels enough, and we come from a place of lack again
See how important gratitude is and reflection and self introspect?
So PAUSE – these pillars are so so so important.
People always look for an escape – they look to DO something to distract away from the issue at hand Chasing new jobs, new things – Social feedback WE DO care what people think - and thats okay! its human how this leads into the need to change our bodies, to have a certain image with career – Cant change mind with mind so physical ways to do this – tools to do – habits to , how to actually start doing this and then create the chain – The house analogy If you can’t raise the roof, raise the floor Its almost like seeing everywhere you aren’t right now in any journey instead of seeing how far you’ve come – gratitude. Time is going to pass anyway Human connection – use social media in a positive way These are the skills – the skill I was talking about at the start – these are skills you can apply to life Importance of dopamine Everything teaches us something. Take ownership of your headspace and realise that you want to be in control of your life and mindset. See everything as an opportunity to grow. Zoom the fuck out and see how growth doesn’t work in one direction. Its not just progress and growth in terms of gym progress or weight loss or physical results. – your inner world dictates your outer world. SHAME – FEAR – ACCEPTANCE INSTEAD OF IT BEING “it just is” we make shit personal . Not “makes me” anxious – it doesn’t MAKE ME – I create that perception. HOW WE ARE SO quick to focus on the negatives and not the positives – 90% positives but we focus on the 10% negative – this happens in our journey of health and fitness as well Which feeds the stories we tell ourselves and our identity - so we never feel enough, nothing feels enough, and we come from a place of lack again See how important gratitude is and reflection and self introspect? So PAUSE – these pillars are so so so important.
“Every word you speak has immense power because it is a thought in action. There is an invincible power in every word you speak. You are a human being filled with unlimited possibilities, and the words you speak can either build a jail around you where you see only limitations, or they can set you free to live your life without any limits. Listen to the words that you speak and you will find every limitation you have ever experienced revealed to you. Change your words and you will change your life." – unknown
Failures and mistakes are an integral part to problem solving . Something will always work for someone, but this very thing may not for many others. Or it may not work for the same person at two separate time points. When things have always worked out, or when one thing has always been effective, it is easy to take failures personally.
Watch how you speak to yourself Watch your inner dialogue – how you speak about and to yourself leads on to how your world forms around you. YOU shape it. Failures, misses, sessions that didn’t go as intended never feel great but Failures are a part of success.
Being able to build a positive narrative, seeing and appreciating the “brighter side” of a dark situation doesn’t happen overnight & doesn’t negate the suffering and discomfort we feel during this time.
It is normal to hyper focus on the anticipated threat to our future livelihood, financial stability, the present stressors (our brains are very attuned to threat…and why wouldn’t it be as our primary goal is safety and survival). It is so easy to feel overwhelmed by the uncertainty and negatives of what we have currently lost, may lose, and then the uncertainty of what the fall out may be gyms are able to reopen.
But having things to be grateful for, focusing on what you can control RIGHT NOW, and let go of that you cant which can be overwhelming if you let it consume you.
FIND ERIKA: @stretchwithe
This episode is focused heavily on women's fat loss and health
- WOMEN DON'T REALISE HOW GOOD LIFE CAN BE until they experience it
. They dont realise how good THRIVING feels until they experience it.
MANAGE your cortisol response and everything goes from there - your body becomes more responsive
it is so important to build yourself up and focus on the foundations,
because STRESS MANAGEMENT MAY BE ONE PEICE OF THE PUZZLE - but it s mandatory and LARGE one -
without it, nothing else can click.
setting boundaries .
. - other forms of progress outside of the scale and why they are so important to even SEEING the body composition changes and the scale drop in the first place.
-- its about fat loss not weight losss because you dont want to lose weight yet look worse. digestion - what can help and stuff up digestion the importance of sleep and a night and day time
---->> find Garrett : instagram.com/gqfitnesss/
There were so many avenues to take the conversation and it almost seems like we only scratched the surface. Suffice to say, we're all working from completely different foundations when it comes to how we approach self-improvement.
THIS MESSAGE IS ONE I FEEL I SAY OVER AND OVER - look FORWARDS not backwards - you are not going that way
Ruby Cherie doesn’t just have a lot of knowledge but years of real world clinical experience in the health and fitness space. We get into the biggest mistakes females make when it comes to dieting, creating positive habits, eliminating self doubt, lifestyle factors that need to be addressed and a ton more.
Find Jason's podcasts at https://revolutionaryyou.libsyn.com/podcast
Ruby Cherie returns as my next guest for our newest 4-part series on the show. She was previously on Episodes 96 and 213 which I definitely recommend you check out as well. In this first part, we conquer the reasons why you would benefit from focusing on health before focusing on getting smaller at all costs. Within that, we discuss better sleep, better self-talk, a focus on getting stronger and a focus on challenging yourself with new goals.
To learn more about Ruby:
www.facebook.com/Rubyreneecherie
www.instagram.com/rubycherie.coachingspecialist
To learn more about your host:
www.jasonleenaarts.com
www.revfittherapy.com
www.facebook.com/jason.leenaarts
www.instagram.com/jasonleenaarts
You can also like our Facebook page at:
www.facebook.com/revolutionaryou
To purchase my book, "A Revolution A Day":
www.amzn.to/2R9Larx
From Mark Zarate's podcast - https://coolcalmchaotic.libsyn.com/bring-color-to-the-rest-of-your-life-w-ruby-cherie-194
This Episode Is A Travel Around The World To Beautiful Australia Where We're Joined By Health & Fitness Coach Ruby Cherie As She Drops Bombs of Health, Wellness, and Goodness On Us. Ruby Is A Coach That Has A Grip On The Realities of Weight Loss, Maintenance, Fitness, Etc. and How There's A Lot More That Goes Into It Than Macros & Exercises. Ruby Covers Everything From Having Empathy, Understanding Personal Histories, Her Own Journey, The Progression of Different Situations, Creating Stepping Stones, Coloring Your Life, Clean Eating & Context, Hiking, Cupcake Batter, and Much Much More! But As Usual There's A Whole Lotta Other Ramblings and It's An All Around Good Time! So Stick Around, You’re Gonna Love It!
Topics Include…
✔️ What's Made Ruby Happy Recently
✔️ Overcoming Many Struggles To Gain Empathy
✔️ Understanding The Hardships Makes Progress More Possible
✔️ Scripted Plans Might Not Fit Real Human Beings With Complete Lives
✔️Focusing On More Than Only The Negatives, Highlighting The Positives
✔️ Balancing Being Strict With Yourself and Letting It All Go Because It's Easy
✔️Keeping Your Flavors Simple After Knowing Yourself Better
✔️Mixing Up Your Health & Fitness That Fits Your Lifestyle
✔️Adding Color To The Rest of Your Life
✔️We All Need To Zoom Out At Times
✔️The Batter Is Better, Back Squats, Squidward, Mountain Hiking, & Much More!
Ditch the all or nothing mindset & be COMMITTED to the PROCESS
EMBRACE PATIENCE. Take the emotion out of your decisions. Your body has many ways of maintaining a set or settling point based on the lifestyle you have lived up until now.
It is so important to SOLIDIFY HABITS and realises the results and progress you get outside of numbers. It is more difficult to unlearn habits than learning new ones, so it is so important to create an environment that serves you - the PEOPLE you surround yourself with, your food environment etc - if you see cake and cookies out on the counter, bets are on you eating those.
Make it SERVE YOU and make maintaining your results easier.
Your body FIGHTS change. Thats why so many people experience plateaus and frustrations.
YOU NEED TO FUEL FOR THE BODY YOU WANT.
Maintenance in itself is a SKILL!!
UNDERSTAND YOUR HUNGER - is it real or hedonic?? How can you make this easier? Avoid the cafeteria or buffet effect - Avoid tastebudgasms with a million different flavours.
HOW CAN YOU MAKE SOMETHING LESS WORSE
You WILL become more food focused as you lose more body fat so you have to make it easier for yourself;
Yes, your habits will need to be in place in this time - but the grit needed wont be the same to maintain as it was to lose the weight in the first place because you are BECOMING that person.
This is why it is so so important to focus on the process. Motivation is fickle. You need to be COMMITTED to the person you want to become and the life you want to live.
DITCH THE ALL OR NOTHING MINDSET and focus on progress outside of the scale.
ABOVE ALL - know that you will fail, you will struggle, and you will fu*k up. Thats inevitable - so be prepared to work through that and not approach it with the all or nothing mentality.
What can you REALISTICALLY do right now to “do or be less shit”
Success mindset. This is the mindset that you need to have to achieve what you want to achieve in life. ..... 1. Know who you want to be and how you want to actually feel. 2. Realise that you need to actually become someone new to achieve your goals because way too often we stay stuck in our comfort zone. 3. This is actually where 97% of people push-up against resistance because they stop before they push through. ... our minds is malleable and we can rewire it to form a new identity and a new belief system 4. I want that but I have no idea how I'm going to achieve that so I need to mould this person this character so that not only do I believe but I can now put in the tools and strategies to achieve.
You are stuck in a cycle? You feel overwhelmed by the process? Impatient for the results?
Wondering if what you are doing is right? Wondering why nothing sticks? Why you lose motivation and drive? Why you are struggling along the way?
Why it feels like you are trying all the things but still not getting anywhere?
"YOUR BIGGEST HURDLE TODAY, IS THE STORY YOU KEEP TELLING YOURSELF - AND TOMORROW? IT WILL BE YOUR BELIEF IN THAT STORY THAT IS HOLDING YOU BACK!"
How you think about yourself and the environment around you is a big predicator of your outcomes!
Your thoughts & how you FEEL about yourself IMPACTS YOUR BEHAVIOURS which not only SHAPE your identity – but take you closer or further away from your dreams, goals and desires.
If your internal beliefs don't line up with your actions and what you WANT - there will always be a "helpless" feel of struggle.
its like a child learning to walk. first you must learn to crawl, fall, crawl, fall - walk, crawl, fall, until you can walk. and then you can run before you fall and get back up again.
but once you can do that, you can then go onto other things like climbing a couch, digging into the playdough and sticking your hand in a fish tank.
You unlocked a new level where you now have to learn what you can and cant do and the process continues - much like how you start off your health and fitness journey.
You can have the "perfect" diet and training, but how can you expect to stick to it if you haven't yet done the "un-sexy" ground work of getting to know these values and beliefs that hold you back?
Of digging into what it is that you need to drive you forward even when shit gets tough!
Because you have to develop the GRIT, you have to stick it through the hard stuff and do uncomfortable things without giving in at the first sign of struggle!!
You need to push through the dip to get to where you want to be - be it if you are heading in the right direction and not something that's going to cost more than its worth in the end.
But you, your LONGTERM HEALTH & FITNESS - you are worth it.
YOU CAN DO HARD THINGS.
You just have to unlearn all the dysfunctional patterns in favour of ones that SERVE YOU & act as a spring board for even more to come - on your journey of becoming your BEST you!
"Dig for the golden nuggets Understanding how and why we do what we do can be as lifechanging as finding nuggets of gold. There is always a DIP. Learn to push past your temporary PAIN or PLEASURE but also understand when the deck isn't in your favour!"
Stephen Dallas - @definebysyd
We spoke about the Barretts personal values assessment which you can find at
https://www.valuescentre.com/tools-assessments/pva/
WE SHAPE our lives, our situations, our results TO OUR BELIEFS! change the way you look at things and the things you look at change watch how you talk to yourself
If we don't believe, we wont do!
you need to BELIEVE first if you want to achieve
BE-lieve
be the person first by breaking down all aspects of your goal self
how do you want to act - do it
how do you want to feel - figure out what makes you feel that way
Your priorities determine your outcomes. It's more than just food & macros.
It is CRITICAL that you change your identity if you desire to lose the weight for good.... achieve your dream body for life!
YOUR PRIORITIES determine your results & your outcome so TAKE CONTROL.
Unpopular TRUTH: you can't operate at 100% every day. Your yes has NO VALUE until you learn to say no.
⠀
All out mentality is addicting for a little while until you crash OR other commitments pop up & life happens...
⠀
WHEN THAT HAPPENS...knowing what your non-negotiables are can make or break you –
MOMENTUM is key.
MANAGEABLE not perfect.
What if by nailing 3-4 BALANCED meals (focus on lean protein with plenty of plants - veggies/ fruit) you...
✅ improved appetite hormones & DIGESTION
✅ Stopped crazy cravings
✅ Balanced blood sugar ➡️ improve your underlying health & even hormones
✅ FEEL MORE IN CONTROL ➡️ more mental energy for LIFE
✅ Started to FEEL better, perform better, have more CONFIDENCE!
What if by having a sleep routine and prioritizing it + getting sunlight in the AM, you…
✅ Wake up more refreshed and motivated for the day
✅ Increase your performance in the gym & life
✅ Improve your gut health & hormones
✅Improve your mood & SHOW UP BETTER FOR YOUR LOVED ONES
✅ Stop demolishing your pantry at night
✅ Handle stress more easily!!!
Can’t lose weight?
There’s nothing wrong with YOU.
it is your APPROACH -
You need to change your approach, And the best change is to stop focusing so much on the food, stop focusing on the diet and start focusing on WHY it is that you eat the way you do and learning how to keep yourself focused and driven for the long-term.
p.s.
STAY ACTIVE, stay hydrated, and START WITH WHERE YOU ARE AT.
KNOW thyself & stop trying to fit in with the rest of the crowd or compare your journey to theirs.
Find Rob: @husknutrition
Find Ruby's podcasts: 100% Real with Ruby
Ruby: @rubycherie.coachingspecialist
Everyone thinks that every question needs to have one answer.
Everyone acts as though everything needs a specific solution or answer. but there is so much context and nuance to every situation in every moment of time for any individual.
it feels good to have the answer.
it feels good to talk about the best thing and have it go viral.
but the one thing missing is the art of listening, understanding, AND ASKING MORE QUESTIONS.
stop looking for formulas and answers. the problem is everyone wants to have the perfect exercise for every possible scenario.
PRINCIPLES MATTER. YOU CANT create a formula for something as complicated as a human being. There are just too many variables involved.
e.g. If I make a video about an exercise, it’s not just “THIS is the best exercise for GLUTES !!!”
you need to take into account: injury considerations, comparisons to other movements, individual biomechanical concerns, benefits, drawbacks as well as details on how to program it for yourself — or how not to.... the list goes on.
just like “Why the Keto Diet is the BEST Diet” will just do better with an audience in terms of click-through and hits VS “The Keto Diet/ ower carb approach may be beneficial for some populations but is generally unnecessarily restrictive and tends to have a high drop-out and relapse rate."
People want a simple answer. WHICH exercise. WHICH diet. WHO to follow. WHO to trust. WHAT to buy. They don’t want to think about WHY, and that is why most people are so damn easy to manipulate.
I WANT IT FAST AND I WANT IT NOW.
Most people DONT even read long text or vids as it doesn’t have “the answer”.
Find Geoff's MUSINGS AT facebook.com/FitnessMusings/
Of course, you get discouraged when you don’t think you are making progress toward your goals.
How can you stick to something if you aren’t getting out of it what you want?
We live in a world where we are CONDITIONED to want things faster.
It is a shift in your perspective girlfriend
STOP THINKING SO MYOPICALLY and in the immediate gratification and start to look to the fact that you have A LIFE filled with other things that actually hold VALUE - like kids, work, social life, hobbies, relationships, the list goes on.
you need to make it MANAGEABLE - NOT PERFECT.
HOW can it be progress, not perfection if it isn't first manageable.
We talk about all things from JUMPING INTO CULTS, EXTREME-ISM, THIS OR THAT MENTALITY,
THE POWER OF WALKING
WHY filling your cup first actually can make you a better mum and partner etc.
and how to apply the easiest of steps to see the biggest reward that COMPOUND over time.
find DANNY:
https://www.instagram.com/danny.matranga/
& his podcast: Dynamic Dialogue with Danny Matranga
Take the action. Act scared, act hesitant, just act. Take the action and push through the resistance and keep repeating that until the resistance lessens
YOU HAVE TO UNLEARN & LEAVE YOUR OLD SELF behind to be able to move forward.
sometimes we fear facing ourselves so we escape and run away from emotions and sitting with ourselves.
IDENTITY, having responsibility for your OWN behaviours, ideas, and taking on opinions and feedback - and digesting it to take it on board to move a step forward - to review yourself
stop repeating your cycles
how do you perceive yourself?
what is holding you back?
be - do - have.
are you ready to break free and discover yourself?
We’re all in denial about something‼️
Every day, we all tell ourselves stories & lies to a certain degree.... sometimes its wishful thinking or to avoid a particular reality.
We all start somewhere.
You’re going to make mistakes.
You might question the process.
You might have months where you feel like nothing is happening.
It might take everything in your soul to show up some days.
THE car won't move without FUEL - OUR goals won't become reality without the ACTION.
@thomas_flynn_ and I talk about ownership and a bunch of other EMPOWERING things that can help you break certain patterns that are coming back around to bite you in 🍑 keeping you STUCK.
We spoke about how we all start somewhere and sometimes it means being more rigid until we can allow flexibility -
we talk about structure - routine - having a schedule
working on mindset and focusing on the process more than physical results and then the physical results follow etcetc and how much more she can show up for life
“Language shapes our behavior and each word we use is imbued with multitudes of personal meaning. The right words spoken in the right way can bring us love, money and respect, while the wrong words—or even the right words spoken in the wrong way — can lead to a country to war. We must carefully orchestrate our speech if we want to achieve our goals and bring our dreams to fruition.
— Dr. Andrew Newberg, Words Can Change Your Brain”
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.
SERIOUSLY - we focus so much on all the things we want and where we still have to go without realising just how far we have already come - in more than one way -
mind - body - soul
Be the person, do what your dream person does and then you will have what your dream person has
Sometimes what you need to do isn't what you want to do and what you think you need isn't always what you need
Have an abundance mindset whether it be with food or with money and the law of attraction prevails as you start to act as that abundant person
Way too often we allow and negative programming take over our feeds, we allow things that bring us down and keep us in a negative headspace to keep infiltrating our lives because it's all we know and it's our comfort zone
believe you deserve the best and go for it !!
live your best life - a healthy body is a responsive body that goes into life at a whole new level
Be in it for the long haul
YOU ARE A REAL LIFE HUMAN BEING IN A REAL LIFE WORLD - realise that
.Just move into action
action > perfection
progress > perfection
if you don't get started - who gives a shit - you'll get nowhere
failure is part of the process
MOTIVATION wanes. you need systems, habits, rituals that serve you and the person you want to become
THE BODY IS IN A STATE OF STRESS OR RECOVERY AND REST
you need to be able to balance them to optimize fatloss
the bro culture has ingrained this cut and bulk mentality into EVERYONE and not everyone needs to bloody bulk and cut in cycles - that's like yo yo dieting
its called PERIODIZED nutrition the smart way - why bulk and put on unnecessary fat.
yes BUILDING tissue requires more calories - why call it bulking?
i actually hate the word "goals" i like "visions" and mini goals along the way or mini steps - action steps - celebrate them
take ownership but realise the role that your past plays in your present - learn from it and DONT dwell
health and fitness are meant to enhance your life - stop obsessing - do what you NEED to do
if you want to stick to your routine - make a guiltfree decision to. if you want to enjoy that day - recognise it and make a guiltfree decision to do so
no decision is right or wrong - as long as most of your days tick the boxes they are like your insurance policy
You really got to trust the seeds you're planting will manifest because if you don't believe in yourself how do you expect the universe to
again - know thyself and its okay to be an abstainer until you develop that habit and routine AND IDENTITY
it’s so easy to fall into the habit of not training and then it’s so goddamn hard to get back into routine -
FOREVER a theme. food is never just about the food. nutrition isn't just about macros. there is so much to it.
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.
-
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 parcel for you when they are passing the shop.
-
Surround yourself with people who help make you feel good about yourself. I’m so lucky to have an incredibly supportive and loving sister who listens to me and helps when times are tough as well as good. Spend as much time as possible with people who reinforce your self-worth, not bring it down.
You will be physically and emotionally healthier
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
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, that doesn’t mean you have to be ‘doing’ more.
If you start to feel your inner critic creeping in, focus on being gentle with yourself instead. It could be helpful to try to change how you are viewing your situation.
Tell Yourself, “I Am Enough”. We’ve all had times in our lives when we’ve thought, “I’m not good looking enough, or smart enough, or strong enough to get what I want.” Stop it with the “I’m not enough” self-talk and replace it with the following;
- “I’m enough, just as I am.”
- “I’m worthy.”
- “I deserve to be happy.”
- “I deserve to have everything I want.”
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 to balance things out.
- Check in with yourself before you act. Ask yourself if what you are about to eat will help you reach your goals.
- Have true freedom of choice, rather than forcing yourself to rely on will power alone. We just aren’t designed to white-knuckle our way through life, always resisting what we think we really want.
Do your goals set you up for failure?
Framing your goals in negative terms creates an all-or-nothing situation, where even one small slip means failure. And we all know where this leads—"Well, I’ve already blown it, I might as well enjoy it and start over tomorrow," which turns into next week, next month, or next year. Soon you feel like you can’t control your own behavior, but aren’t sure what to do about it.
It all starts with the words.
Take a close look at the words that express your goals.
Take a moment to read over your goals. If you keep them written in your head, jot them down on paper quickly before you read further. Done? Now look through your goals for any of the following words: NO, NOT, NEVER, STOP, LOSE, REDUCE, LIMIT, or QUIT. If these negative words (or similar ones) play an important role in the way you have stated your goals, you may be setting yourself up for problems. Here’s why.
Words are very powerful! They focus your attention in one area while other possibilities fade away. When words are negative (like those above), their results are negative. When you say, for example, that you will "Stop eating chocolate," what are you really doing? You are focusing your attention on the very thing you want to avoid—chocolate. IF going without something you want when it is always on your mind were easy, this might work. But, we all know that "out of sight, out of mind, out of reach" works a lot better.
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 determining the things in your life you will need to sacrifice to achieve what you want.
Behavior plays a key part…
Don’t ever give up—being true to yourself. Let’s get something straight. Winners quit. They quit the right things at the right times. They also choose the right things to start and focus only on those things. That’s why you wouldn’t consider thinking of them as quitters. If you’ve entangled yourself in something that isn’t your passion, be true to yourself and find something else that is. It’s your life. You’re only lying to yourself if you continue doing something you don’t want to.
Make no excuses. You are a victim of your own vibration. You are accountable for everything you do and everything that happens to you. Accept it. Own it. If you ignored the other thirteen items in this post, this one alone will carry you to the right place.
Relationships make the world go ‘round…
Surround yourself with the right people. You’re the average of the five people you spend the most time with. Do the math. Relationships are meant to empower you and should never victimize you. If any relationship isn’t helping you become who you want to be, walk away. Speaking of…
Avoid the wrong people. I call this addition by subtraction. It’s different than surrounding yourself with the right people and a little more painful.
A healthy mindset gives you stylish rose-colored glasses…
Be grateful. It’s impossible to have a bad attitude when you have gratitude. Be grateful for everything you have because there are people who will never have what you have today.
Believe. Whether you think you can or can’t, you’re right. Whether you think you will or won’t, you’re right. I’ve never met a person I didn’t believe in and I know more people than anyone I know. If I believe in you, you should too.
Have faith. Pair faith with belief and all will turn out well. I pinky swear.
Plan, do, learn, fix, and repeat…
Prepare for the best, worst, and everything in between. You’ll sleep better at night knowing you have all contingencies covered.
Learn. Your life will never get easier, but I assure you, you will get wiser. You might as well enjoy the getting wiser part.
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 place on ourselves. Think about your negative outlooks from these areas in the first step. Now, ask yourself, is that true? For instance, you may believe you can’t go any higher in your industry. But is that really true? When you reframe your thinking to a series of empowering beliefs, you’ll find that you’re most likely making excuses. It’s usually not about a lack of resources but a lack of resourcefulness. Maybe you haven’t pushed hard enough. Maybe you’re not putting in the time it takes to advance at work. Maybe you need to change your approach.
"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 spinning and stop trying to do everything the world tells you and you stop chasing fantasies of perpetual happiness then you can just live your life.
And then you can find the true joy of life which is spending time with family and loved ones, eating things that you like that make you feel healthy and sometimes eating something unhealthy too and being OK with it.
Exercising, creating things, writing, talking, walking, recording, painting, traveling, thinking, spending time with kids and animals, whatever those things are for you, find them.
When you stop worrying about all these other things then it opens up the path to the true meaning of life, which is spending time on the things that you love."
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 go through long periods with little progress, followed by periods of lighting fast progress, or periods when we regress, in order to create a context which allows even bigger progress than the previous one.
It’s really challenging when you find yourself in in this mental space. The pain you feel in the downfalls, it’s hard to sit with, especially when you’ve felt the joy of the wins. You feel like the wheels are falling off, you’re exhausted from fighting that voice in your head, and the last thing you want to do is re-commit yourself to doing “the work”. But “the work”, that’s where the magic happens.
My perspective on progress has slowly changed over the years. I think the low points and perceived losses are just as much a part of the “progress” as anything. The empowering wins happen because of our resilience in these moments of pain. The work it takes to pick yourself up and push through whatever challenge you’re facing, it sets the stage for the big wins. Insights may come when things start clicking again. The next time you end up in that difficult place, you may find yourself making different choices and engaging in different behaviors. As long as there is some amount of change to what you’re doing, that’s progress. If there isn’t and if the cycle just keeps repeating and repeating, the progress comes in recognizing something needs to change. So while no one wants to experience the lows, I think the lows play quite an important role in that thing we call “progress”. By definition what is progress? It’s forward or onward movement toward a destination. In my mind I’m starting to recognize that downfalls and pitfalls of therapy are actually forward movement towards a final destination. It’s just when we’re in these moments it feels nothing like progress. The progress is there though. We do have OCD after all, so we should be pretty good at recognizing our feelings aren’t always facts.
“if you get tired, learn to rest, not quit.”
1) These days our need for instant gratification means if we can’t get results quickly, we quit. And usually too soon. But, worthwhile work sometimes needs more time. Take a rest, don’t quit.
2) The busyness of our lives today – full schedules, the interruptions, constant digital noise, the go, go, go – ensures we’re often more fatigued than we want to be, so we will go into important work operating at less than optimum. - you know what that feels like. --> youll tire out before youre done, and instead of taking a rest, we quit.
Which slows progress and ultimate success.
3) If you want to do great work, your body and mind need regular breaks to restore. And we don’t take our breaks anymore. We skip our coffee breaks, we take our lunch at our desk, we don’t get enough sleep… but we need to rest. It’s how we work. It’s how your body works.
Find Intrinsic Motivation
Intrinsic motivation is our innate desire to do something, and it comes when we work towards something that satisfies ourselves above all else—not our parents or our bosses or our teachers
If you allow all-or-nothing thinking to rule your mind, you’ll be on cloud nine when you succeed, but you’ll beat yourself up when you “fail.” Acknowledging the shades of gray in between will allow you to see success more often.
When you recognize an all-or-nothing thought, remember to look for the positive in the situation. What did you gain by trying? What would you have missed out on had you not tried? Could you do better if you were to try again?
Mental strength is like muscle strength--no one has an unlimited supply. So why waste your power on things you can't control?
A crucial part of developing mental toughness is learning to recognize negative tendencies and taking action to correct them early on with healthy habits. Developing mental toughness is not about eliminating weakness, but learning how to deal with it and overcome it.
STOP PUTTING HUGE GOALS OUT THERE that you are creating an entry level that is so far away from where you currently are and your current lifestyle.
You want to make action steps that are EASY to accomplish and keep shit simple – rinse and repeat – build up that confidence in yourself that you DO WHAT YOU SAID YOU WILL DO.
Call yourself out on your bullshit! Don’t let yourself get away from not doing the thing – become so good at the process. PR the process!
Set the entry level in reach – go for it, and make that your new normal. Make it vocal. and watch your vocabulary.
Don’t overthink it – make small promises, keep your word, CELEBRATE YOUR SMALL WINS! Celebrate every step of the journey!
Every small win matters. And you are ALLOWED TO CELEBRATE YOURSELF!!
Your beliefs become your thoughts, which eventually become your actions. Do you want to live in a way that showcases your negative thoughts, or your empowering ones?
“What’s your story? What do you believe about your lot in life? Are those beliefs empowering you or preventing you from living a happy, fulfilled life?”
Think about your biggest goal. Why haven’t you accomplished it yet? If you’re like most people, the answer is basic: fear. Fear is the limiting factor stopping you from working toward what you really want. Fear distracts us and leads to excuses – but it doesn’t have to. Learning how to overcome fear is one of the most liberating pursuits you can undertake.
CREATE GOALS THAT ARE “MUSTS” Oftentimes the process of overcoming fear becomes stymied by uninspiring or elusive goals we set for ourselves. To turn this around, ask yourself: What does the life you desire and deserve look like? Is it just a “someday, maybe” plan or do you actively work toward it? Is it something that is attainable and you’re willing to commit to? The first step in overcoming fear is identifying whether or not you’re creating a compelling goal. If you accomplish this, will you feel fulfilled? Conversely, if you don’t accomplish this, will you be lost?
Dig deeper into your goal. What is your ideal outcome?
successful people talk about what they did to become what they are & only have a few minutes to give their story. So they deliver the highlights.
There is a lot of action missing in these absurd, truncated stories. If these were depicted as graphic novels, the negative space between each highlighted scene would be a mile wide. That negative space is the neutral zone. It’s the wilderness where we process life’s changes. It’s the time we spend either lost or stuck between endpoints.
Whatever your situation, its not as it is but how you are.
Perception is everything. the more you hold the glass, the heavier it gets regardless of the content in it -
you can always refill the glass - you can always put the glass down