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100% Real With Ruby; no #BS nutrition, fitness & mindset
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Content provided by Ruby Cherie. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Ruby Cherie or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ppacc.player.fm/legal.
Ruby Cherie (@transformxruby) brings the best guests who are not just evidence based, but experience based we address your questions & cut the BS so you can break free of confusion - empowering you to a LEAN, STRONG & HEALTHY LIFESTYLE - Build muscle, strength & change your body composition - where amazing conversations happen Mindset is usually the main thing that holds people back. here, there's nothing we hold back there's no selling zero BS let's help you never have to diet again
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405 episodes
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Ruby Cherie (@transformxruby) brings the best guests who are not just evidence based, but experience based we address your questions & cut the BS so you can break free of confusion - empowering you to a LEAN, STRONG & HEALTHY LIFESTYLE - Build muscle, strength & change your body composition - where amazing conversations happen Mindset is usually the main thing that holds people back. here, there's nothing we hold back there's no selling zero BS let's help you never have to diet again
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405 episodes
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1 #402; how the fat loss mindset is stopping you from actually losing fat (and what to do instead) 54:23
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Play Later Play Later Lists Like Likedin this episode, ruby joins nikias to dismantle one of the biggest paradoxes in fitness: how your constant pursuit of fat loss might be the very thing keeping you stuck. if you’ve ever felt like you’re trying your hardest—but the scale won’t budge, your body won’t change, and you’re exhausted from tracking and starting over—this conversation is for you. we dig deep into the psychological traps behind chronic dieting, accidental maintenance, body image identity, and the fear of gaining fat. you’ll learn why eating more doesn’t always lead to weight gain, why most women aren't building the body they want (even in a deficit), and how to finally create a system that actually works long term—without extremes. expect tough love, real-life analogies, and a perspective shift that could change the way you train, eat, and think about progress forever. if you’ve been feeling stuck despite doing everything “right”—this episode will help you understand why, and what to do next.…
1 #401; Dal Sekhon - why you still self-sabotage your fat loss & health goals (even when you want it so badly) 1:01:31
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Play Later Play Later Lists Like Likedwant long term results? this is what noone tells you about finding your "why" wanting goals and knowing how great is is for you isnt enough to get you consistently doing the thing If you know what to do but still can’t stick to it... this episode is for you. You keep saying you want it. You keep starting over. And you’re tired of feeling like you’re the problem. In this episode, I talk with Dal about what really holds women back—even when we want it so badly. We dive into why motivation isn’t enough, why you keep sabotaging even though you know better, and why trying harder just leads to more burnout. This isn’t about finding a better plan. It’s about looking at what’s underneath the patterns that keep pulling you off track. In this brutally honest and refreshingly human episode, Ruby sits down with Dal to unpack the real reasons women stay stuck—even when they’re motivated, even when they "know better," and even when they’ve done all the right things before. Dal shares how she lost over 100 pounds without starving, without shame, and without burning herself into the ground. She reveals the identity shifts, scheduled maintenance phases, emotional unraveling, and deep mindset work that led her to long-term success. If you’ve ever felt broken for not being able to "just stick to it," this episode will leave you seen, grounded, and ready to focus on the real work that actually creates change. What we cover: Why 1500 calories isn’t your maintenance Why cycle syncing & fasting advice often hurts women How the nervous system makes or breaks consistency Why "finding your why" doesn't help if you're still dysregulated Emotional eating, overtraining, self-trust & what actually works This episode blends education, empowerment, and emotional truth—without fluff or performance. Keywords: female fat loss, emotional eating, muscle gain for women, nervous system and fat loss, self-sabotage, cycle syncing myths, carbs and training, consistency struggles, diet culture recovery, maintenance mindset, weight loss plateau, women's strength training CTA: Share this with the women in your life who keep starting over. And if this hit home? Take a walk and really sit with it.…
1 #400- why your body stops responding... even when you're following the plan (&why pushing through severely costs you) 16:35
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Play Later Play Later Lists Like LikedYou thought you were ready to diet. You felt strong, focused, and "mentally there." But somehow, despite your best intentions, you're stuck. You’re tired, nibbling more, lifting less, and your body? Not responding like it used to. In this raw, real episode, Ruby breaks down one of the most frustrating places to be as a high-performing woman in a fat loss phase: when your body slips into a suppressed maintenance, and you don’t even see it happening. It’s not a lack of discipline—it’s that you're unknowingly dieting in limbo. We tackle the real reasons behind metabolic stalls, carb fear, recovery gaps, and why obsessively "tightening up" after results start to slow actually leads to burnout, not breakthroughs. This is a must-listen if you’re: Afraid of increasing calories after seeing progress Confused by your cravings and constant fatigue Feeling like you’re stuck in a loop of trying harder but getting nowhere Scared to let go of dieting even when you know it's time to You’ll leave this episode with permission to pause, pivot, and rebuild trust in your body again—with clear, grounded steps on how to get out of that unintentional maintenance trap. Because dieting isn’t the goal—being fueled, strong, and thriving is. If this hits, share it with the woman still white-knuckling her plan. Take a moment to reflect, breathe, and ask: is this still serving me? Follow us on Instagram: @transformxruby @100realwithrubypodcast topics: female fat loss, sustainable fat loss, carb myths, women over 40, fat loss over 40, muscle gain for women, recovery and fat loss, cycle syncing, fat loss for performance…
1 399; Jeff Hoehn why the bulk-cut cycle fails women: the truth about building your physique \ 1:10:14
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Play Later Play Later Lists Like Likeddo you keep telling yourself "i'll build muscle after this next fat loss phase"... but that phase never really ends? : you can't out-diet poor training. and you can't shortcut the time it takes to actually build muscle. • what if your "maintenance" calories are actually holding you back? • why obsessing over the scale is stopping your physique progress • how to break free from the bulk-cut-bulk-cut loop for good this is the episode that will change how you see training, fueling, and results. refocus on your training intensity—are you truly pushing close enough to failure? fuel like you mean it—undereating doesn’t build muscle (and yes, carbs are your friend). commit to a building phase that lasts longer than you think you need (12 months minimum). stop measuring your worth by the scale—track your strength gains instead. like this convo? share it with a friend who needs the tough love. i want to hear from you—want to come on the podcast and talk about your journey? message me. find me @transformxruby on instagram ask podcast questions: https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_link apply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link direct link to dm me on ig: https://ig.me/m/transformxruby Find jeff here; https://www.instagram.com/jeffhoehn_/ scroll down for time stamps Building muscle requires a training stimulus, not just diet. Many women make the mistake of not eating enough to build muscle. Focus on performance metrics rather than just scale weight. Training close to failure is essential for muscle growth. Nutrition plays a critical role in optimizing training performance. Body composition is key to understanding fat loss and muscle gain. Mindset affects how individuals approach training and nutrition. Optimizing metabolism can enhance fat loss phases. Finding joy in training can lead to better long-term results. The scale should not be the only measure of progress. Your body needs fat to function properly. Training properly can lead to muscle growth. Nutrition must align with training for effective results. Quality food choices are crucial for muscle building. Managing stress is essential for muscle retention. Building muscle takes time and patience. You can maintain muscle without being in a surplus. Cardio can aid recovery and overall health. Tracking nutrition can help create awareness. Stress management is key to achieving body composition goals. "You can't diet on muscle." "It's glorified yo-yo dieting." "You actually never give it time." "Women need to train differently than men." "We want fat loss, not weight loss." "Muscle growth is a slow process." "You're not made out of wood." "You can start to build muscle." "Nutrition needs to match training." "Training is super important." "Building muscle is a slow process." "You can't be in a deficit forever." "Eat enough for long enough to see changes." "Stress on the body is a huge factor." 00:00 Introduction to Muscle Building and Nutrition 02:51 Common Mistakes in Muscle Building for Women 06:07 Training Techniques for Effective Muscle Growth 08:50 The Importance of Nutrition in Muscle Building 12:06 Understanding Body Composition and Fat Loss 14:58 The Role of Mindset in Training and Nutrition 17:48 Optimizing Metabolism for Better Results 21:03 Finding Joy in the Process of Building Muscle 23:49 The Relationship with the Scale and Body Image 27:06 Conclusion and Key Takeaways 36:06 Understanding Body Composition and Nutrition 39:21 The Importance of Inputs in Muscle Building 43:09 Training Techniques for Effective Muscle Growth 49:42 Balancing Cardio and Strength Training 01:00:19 Nutrition Strategies for Optimal Performance 01:05:24 The Role of Stress in Body Composition…
1 #398; burnt out from dieting but still not at your goal? Here’s a strategy that works (& saves you sanity) 17:57
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Play Later Play Later Lists Like LikedWhy Eating More Might Be the Missing Piece in Your Fat Loss JourneyAre you stuck in a fat loss phase but secretly burning out? Are you scared that taking a break means failure, laziness, or losing progress? In this episode of 100% Real with Ruby, we tackle one of the most misunderstood—and most important—strategies in sustainable body transformation: the strategic diet break. This isn’t about quitting. It’s about learning to pull back so you can move forward with more strength, clarity, and long-term success. What you’ll learn: The real reason you’re not losing fat (hint: it’s not lack of effort) What a diet break actually is—and how to do it right Why your metabolism hasn’t “broken”—but your strategy might be The research behind why breaks protect muscle + improve results How to shift your identity from dieter to strong, fuelled, and in control Why you might need a break even if you're not "lean enough" The difference between pushing harder vs. pushing smarter How diet breaks preserve muscle, improve results, and prevent burnout The studies that prove breaks work better than constant dieting Real-world mindset shifts and client stories that prove this works This episode is for high-achievers, all-or-nothing thinkers, and women stuck in the loop of always trying but never quite getting there. If you want to break free from chronic dieting and finally build the physique you want—without running yourself into the ground—this one’s for you. Topics: diet break, fat loss plateau, weight loss burnout, muscle preservation, metabolic health, training fatigue, female transformation, strategic nutrition, sustainable fat loss, intentional maintenance, high-achiever weight loss, diet fatigue, training recovery…
1 # 397; the truth building the physique you want beyond your 30s, 40s & 50s. are you stuck doing the opposite? 1:02:21
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Play Later Play Later Lists Like LikedIn this engaging conversation, Ruby Cherie and Sarah Carne delve into the complexities of body transformation, emphasizing the importance of building muscle before focusing on fat loss. They discuss the common obsession with scale weight among women and how it can hinder progress. The conversation highlights the need for a mindset shift towards performance and strength training, rather than merely chasing numbers. They also explore the significance of training intensity, recovery, and the long-term journey of achieving a desired physique. In this conversation, Ruby Cherie discusses the importance of nutrient density, muscle building, and the impact of mindset on health and fitness. She emphasizes the need for personalized coaching and the essential habits for aging gracefully, including the role of alcohol in fitness journeys. The discussion highlights the significance of building muscle for overall health and aesthetics, as well as the mental aspects of dieting and maintaining a healthy lifestyle. • Building your best physique takes time and patience. • Women often need to focus on gaining muscle before losing fat. • The scale can be misleading and detrimental to self-image. • Chasing a specific weight can lead to unhealthy habits. • Performance and strength should be prioritized over aesthetics. • Muscle takes up space, and gaining it can change body composition. • Training intensity is crucial for muscle growth. • Recovery is just as important as training for building muscle. • Body transformation is a long-term journey, not a quick fix. • Mindset shifts are essential for sustainable progress. Nutrient density is crucial for body transformation. • Building muscle can significantly improve skin and overall appearance. • Mindset plays a vital role in dieting and health. • Alcohol consumption can hinder fitness progress. • It's important to focus on habits that support aging gracefully. • Personalized coaching is more effective than group programs. • Consistency in training is key, even with limited time. • Mental audits can help identify unhealthy dieting patterns. • Building muscle should be prioritized as we age. • Healthy habits should be treated as essential as brushing teeth. Sound Bites "The body that you want takes way longer to build." "Most women refuse to be patient." "The scale is huge for most women." "You can't just gain 10 pounds and do nonchalant training." "You need to be in a building phase." "You need to continue lifting to keep what's there." "Muscles let go of this thing called myoclines." "If you build the muscle under there, that's gonna push up." "It's generational, and kids pick up on things." "You can't want the outcome without the habits." "You have to mentally take the reprieve." "You need to take a mental audit." "You can't think about it even outside of coaching." "Step away from fat loss for a while, build your physique." Chapters 00:00Introduction to Body Transformation Goals 02:54The Importance of Building Muscle First 06:09The Scale Obsession and Its Impact on Women 09:00Chasing Numbers: The Misconception of Weight Loss 11:48Performance Over Aesthetics: Shifting Mindsets 15:04The Reality of Building Muscle and Fat Loss Phases 17:52Training Intensity and Recovery: Key to Muscle Growth 21:11Understanding Body Composition Changes 24:01The Long-Term Journey of Body Transformation 35:18Nutrient Density and Body Transformation 40:21The Role of Muscle in Health and Aesthetics 46:32Mindset and the Dieting Mentality 52:05Essential Habits for Aging Gracefully 01:01:05The Importance of Personalized Coaching…
1 #396; you’re focusing on the wrong things — that’s why your body isn’t changing 29:29
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Play Later Play Later Lists Like Likedwhat if i told you that macros, steps, and even protein aren’t the things keeping you stuck? this episode is a reality check for anyone doing "everything right" and still not seeing the results they want. we’re talking about the big lie that’s sold to women in fitness: that if you just eat clean and train hard, you’ll get the body you want. but here’s the truth: it’s not about training harder — it’s about training smarter . if you feel like you're stuck in a loop of tracking, tweaking, doubting, and overthinking... this conversation is going to hit home. we’ll break down: why your food focus might actually be a distraction how training (not nutrition) drives body composition why your program might be failing you and how to shift your attention to what actually gets results you’ll leave this episode with a renewed sense of clarity and direction, especially if you're someone who keeps asking "why don’t i look like i lift?" this isn’t just another pep talk. it’s the perspective shift you didn’t know you needed. listen in — and let’s reroute your progress back onto the path that actually leads somewhere.…
1 #395. this is why you keep relapsing (and what to do about it - the science of behaviour change) 55:39
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Play Later Play Later Lists Like LikedIf you’ve ever blamed yourself for “not having enough willpower”… this episode is going to change your life. Ruby sits down with behavior change researcher Dr. Gary Mendoza to blow up the outdated narratives that keep women stuck in toxic cycles of over-dieting, under-eating, and chasing perfection. if you’ve ever said “i know what to do, i just don’t do it”—this is for you. if you’ve ever stepped on the scale, felt like sh*t, and questioned your whole life—this is for you. if you’ve ever thought “i’ve always been this way, i can’t change”—this is 100% for you. Inside this episode, we unpack: Why willpower isn’t your issue—it’s your biology, stress, and blood sugar How habits are wired into your brain (and why they never really “die”) The REAL reason the scale ruins your mood (and how to take your power back) What small changes actually rewire your brain for long-term results How self-talk creates your reality—and how to use Socratic questioning to change it small changes don’t feel sexy—but they’re the ones that last your old behaviors are wired in. new ones need repetition to grow. you’re not “slipping”—you’re reverting to the brain’s path of least resistance. and if you’ve been trying to change your body without changing your mindset first… you’re just running in circles. let’s change that. tag us @transformxruby & @100realwithrubypodcast if this cracked something open for you. we love hearing what landed. Next step? what if instead of shame, you used curiosity? try that…
1 394/ what no one tells you about fat loss burnout – the real reset to break the diet cycle 21:01
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Play Later Play Later Lists Like Likedfeel like you’ve been stuck in a fat loss loop that never ends? like no matter how hard you try, your body just doesn’t respond anymore? this episode is for every woman who’s been tracking, dieting, starting over—and still feeling heavier, more tired, and more defeated than ever. i break down the real reason you’re stuck (hint: it’s not your willpower) and why stepping away from fat loss might be the most important reset of your life. we’ll unpack fat loss burnout, metabolism myths, and how to finally feel like your body is working with you—not against you. this isn’t about giving up. it’s about setting up the foundation that finally makes results stick. you’re not crazy for being tired. you’ve just been dieting for years—and it’s worn you down. your body is done... your emotionally, mentally and physically spent. so its time to listen to your body and give it what it needs to work like a well oiled machine again!…
1 #393; Dan Feldman - what no one told you about carbs, lifting, and getting the body composition you desire 54:40
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Play Later Play Later Lists Like LikedWhy You’re Not Seeing the Results You Deserve—Even When You’re Doing Everything “Right” You’re lifting weights. You’re watching your calories. You’re trying to eat more protein. And yet… your body still doesn’t look the way you thought it would. So you start to wonder— “Is it my hormones?” “Is it because I’m getting older?” “Maybe I’m not trying hard enough...?” In this episode, I sit down with @powerlifterdietitian to break down the real reasons so many women feel stuck—despite doing everything “right.” We get brutally honest about what it actually takes to build the strong, lean look most women want… and spoiler alert: it’s not just about fat loss. We go deep into: • Why eating less and training harder often backfires • How women mistake “training hard” for effective muscle-building • The real role of carbs in strength, performance, and body composition • Why “glamourizing the deficit” keeps women in a cycle of frustration • What true physique change requires—and why so few people stick with it long enough • The myth of scale weight progress (and what to track instead) • How social media, bad science, and even PhDs get it wrong If you’re tired of chasing tone with clean eating and cardio... If you're frustrated that your clothes don’t fit the way you want, even though you’re not gaining weight... If you feel like your body isn’t responding the way it used to and you’re scared to eat more or train differently… This episode is your wake-up call. It’s time to challenge everything you’ve been taught about fat loss, food, and fitness—because your body isn't broken. You’ve just been sold the wrong blueprint. Follow us on Instagram: @transformxruby @powerlifterdietitian 🎧 Listen now and finally get clear on what it takes to build the body you want—without guessing, overtraining, or shrinking yourself smaller. Let’s make this the last time you feel stuck.…
1 #392/ 10 big training mistakes keeping you stuck in a plateau (and how to fix them) 36:43
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Play Later Play Later Lists Like Liked0 big training mistakes keeping you stuck in a plateau (and how to fix them) you’re training hard. maybe you’re even sore all the time. you’re doing all the “right” things—yet progress feels flat, frustrating, or just plain nonexistent. you’re likely stuck because your training lacks strategic progression . and in this episode, i’m breaking down the 10 biggest training mistakes that keep women plateaued, overworked, and doubting themselves—despite putting in serious effort. if you’ve ever thought: “am i doing enough?” “i don’t want to lose progress so i can’t drop things back” “i can’t ease up” “maybe it’s my age or hormones stopping my legs shaping up” “why isn’t this working anymore?” …this episode explains why . and more importantly—how to fix it. we dive into the difference between structured consistency and random intensity . structured consistency is how you actually build a stronger, more resilient body—it’s like methodically laying bricks to build a solid house. random intensity is like stacking bricks with no blueprint. it might feel productive, but there’s no stability or direction—and no real growth. you’ll learn: • how lack of progression ruins results (even with consistent effort) • why soreness, fatigue, and burnout aren’t markers of success • what real, intentional progression looks like in your workouts • how rest days, rep ranges, and proper intensity actually fuel results • why foundational lifts beat flashy, ever-changing routines every time • how to train for real physique and strength changes—not just sweat this isn’t about doing more . it’s about doing what actually matters. if your training feels hard, but your body doesn’t reflect your effort—this is your reset point. 🎯 this episode is for women lifting to get stronger, leaner, and more confident—without burning out, second-guessing everything, or wasting another year “training hard” with no direction. this is about training smarter, not harder . about building strength and confidence in a way that’s sustainable, empowering, and actually gets results. if you’re ready to shift from stuck and exhausted to strong, confident, and finally making progress—this one’s for you.…
1 #391; Mike Doehla; the nutrition reset for fat loss you didn’t know you needed: transform & thrive through true lifestyle change 55:57
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Play Later Play Later Lists Like Liked(03:34) Prioritizing How You Feel Over Numbers The focus shifts from mere numbers on a scale to the overall feeling of wellbeing. Mike’s analogy of “living on volume eight” encourages listeners to measure success by how energized and fulfilled they feel, promoting a holistic view of health. (05:14) The Real Culprit: Highly Palatable Foods Mike explains that it’s not simply sugar or carbs alone, but the combination with fats in ultra-palatable foods that derails nutrition goals. This nuanced insight challenges the oversimplification of food groups, urging listeners to consider how food synergy influences cravings and overeating. 11:08) The Crucial Role of Coaching – hormonal + individual differences Coaching is highlighted as essential for overcoming self-imposed limitations and navigating the complexities of nutrition. This reinforces the idea that expert guidance can be a transformative force, turning challenges into actionable steps toward health. (15:30) The Myth of the Perfect Start Mike debunks the idea that one must wait for the “perfect moment” to start a nutrition plan. The insight here is that incremental, consistent actions—no matter how small—are what truly lead to lasting change, encouraging immediate, low-pressure action. (20:33) Building a Sustainable Structure Establishing a structured eating routine is presented as the antidote to yo-yo dieting. A consistent, sustainable plan enables you to build healthy habits that integrate seamlessly into daily life, reducing stress and supporting long-term wellness. (24:50) Food Tracking as an Educational Tool Rather than an exercise in perfectionism, tracking is reframed as a way to educate oneself about dietary habits. This approach helps demystify eating patterns and empowers you to make informed, gradual improvements without feeling overwhelmed. (51:26) Rethinking Snacking Habits In a candid critique of habitual snacking, Mike encourages planning meals to avoid mindless eating. This perspective challenges the norm and motivates listeners to scrutinize whether their snacking habits are truly nourishing or simply convenient.…
1 #390; the missing link in your strength training - could this be why you're not progressing? 24:59
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Play Later Play Later Lists Like LikedIn today's podcast episode, we're diving deep into one of the most frustrating aspects of fitness: feeling stuck despite consistent training and effort. If you've ever wondered why your legs aren't changing, why your strength has plateaued, or why your workouts have lost their spark, this episode is for you. We'll unpack common misconceptions like the belief that more exercises, sets, and volume automatically lead to better results. Instead, you'll discover the true secrets behind breaking through plateaus: addressing your weakest links, mastering foundational movements, and training with strategic intensity. We also explore the often-overlooked importance of core stability, proper bracing techniques, and full-body integration, revealing how neglecting these foundational skills might be holding you back more than you realize. Learn why training near failure in lower rep ranges (5-8 reps) is crucial for optimizing muscle recruitment and neurological adaptations—leading directly to strength gains and a leaner physique. Nutrition's vital role is another key topic, emphasizing the importance of adequately fueling your workouts to avoid chronic fatigue and metabolic slowdowns. Lastly, we discuss the power of personalized programming and why adapting your training based on continuous feedback and individual strengths and weaknesses is essential for long-term, sustainable progress. Whether you're just starting or have years of training experience, this episode offers actionable insights and thought-provoking questions designed to challenge your current approach and help you envision a clear path to the results you desire.…
1 389/ clara swedlund - The ‘F* It’ Button; if self sabotage had a playbook.... & what no-ones telling you about about perfectionism and burnout 1:04:57
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Play Later Play Later Lists Like Liked🔹 Why do you keep getting in your own way? 🔹 You say you want change—so why does it feel like you’re the one stopping yourself? 🔹 If self-sabotage had a step-by-step manual, would you recognize the patterns? This episode exposes the unspoken playbook of self-sabotage —the exact thought patterns, behaviors, and mental traps that keep you stuck. But more importantly? We’re rewriting the script... because if youve 🔹 Ever been “all in” on a plan… and then one slip-up sends you into a full-blown spiral? 🔹 told yourself you’ve already messed up—so why not just go all the way? 🔹 Then, days (or weeks) later, you’re back at square one, wondering why you keep doing this to yourself. That’s the F ** It* button in action. And here’s the truth: it’s not about willpower—it’s about the way your brain processes failure. In this episode, we break down: ⚡ Why your brain mistakes progress for danger (and how to work around it) ⚡ The false sense of control that makes you sabotage yourself again & again ⚡ How to replace self-sabotaging habits with ones that actually stick🔥 Why you’re wired to self-sabotage the moment things feel “off track” 🔥 The hidden psychological triggers that make you quit on yourself 🔥 How to stop the cycle without feeling like you’re depriving yourself 🔥 The ONE mindset shift that makes consistency feel easier than ever 💡 If you’re tired of pressing the F * It button and starting over every Monday, this episode is your wake-up call.** Hit play & break the cycle for good. 🎧👇 THIS IS THE The Mindset Shift You Need !! with https://www.instagram.com/clara_theexerpsych/…
1 #388; if youve been trying for years to get results & see your body change... but sabotage rears it's head... this is for you 22:21
22:21 Play Later Play Later Lists Like Liked22:21
Play Later Play Later Lists Like LikedIf you’re exhausted from trying diet after diet without lasting success, you’re missing the real issue.... the real question? Are you truly stuck, or is your mindset quietly sabotaging your progress? In this raw, powerful episode of "100% Real with Ruby," we're unpacking the uncomfortable truth behind feeling stuck and why surface-level fixes—like better time management—aren’t solving the real issues holding you back Ruby dives deep into the psychology of self-sabotage, the critical importance of self-awareness, and why embracing temporary discomfort can lead to long-lasting change. Explore transformative concepts like her "second and third arrow" analogy, recalibrating expectations, and adopting the resilience of elite athletes to elevate your own journey. If you're tired of cycles of self-criticism, comparison, and frustration, this episode is your roadmap to breaking free and creating the mindset needed for real transformation. Self-sabotage isn’t random; it serves a hidden emotional purpose, often protecting you from potential pain, shame, or failure. Behaviors like emotional eating, procrastination, or avoiding challenging workouts are subconsciously designed to keep you from experiencing negative emotions tied to potential failure. Reflect: How is your current self-sabotage protecting you? What fear is it shielding you from? Action: Write down your negative patterns and explore the hidden benefits they provide. Challenge these patterns by asking yourself honestly: "Do these behaviors truly align with my goals?" Awareness is the first step toward meaningful change.…
1
100% Real With Ruby; no #BS nutrition, fitness & mindset
1 #387 - Alan Aragon; Fat Loss truths & lies no one talks about (until now); Diet breaks, carb myths & metabolic adaptation 58:01
58:01 Play Later Play Later Lists Like Liked58:01
Play Later Play Later Lists Like LikedAre you STILL believing these fat loss myths? The Ultimate Guide to Fat Loss, Body Composition & Carb Myths – Alan Aragon Unpacks the Truth" Tired of misinformation about fat loss, metabolism, and carbs? In this episode of 100% Real with Ruby, I sit down with renowned nutrition expert Alan Aragon to debunk the biggest myths keeping you stuck in the endless cycle of dieting, regaining weight, and feeling frustrated. We dive deep into: ✔️ Why your weight on the scale isn’t the real problem ✔️ The truth about metabolic adaptation (your metabolism isn’t broken!) ✔️ Why carbs aren’t making you fat – and what actually does ✔️ The real reason most people regain weight after dieting ✔️ The difference between sustainable fat loss and temporary dieting ✔️ How to structure your fat loss journey for lasting success If you’ve ever wondered why diets fail, why your body holds onto fat, or how to finally make progress that lasts, this episode is a must-listen. 🎧 Hit play now and learn how to transform your approach to fat loss – the right way!…
1
100% Real With Ruby; no #BS nutrition, fitness & mindset
1 #386; stop wasting time focusing on the wrong things - the right way to train for muscle & definition 26:50
26:50 Play Later Play Later Lists Like Liked26:50
Play Later Play Later Lists Like LikedFocusing on the Wrong Things – Why Your Hard Work Isn’t Paying Off You’re training hard, watching what you eat, tracking your macros, lifting consistently—so why isn’t your body reflecting the effort? The frustration is real, and you’re not alone. The truth is, most people are stuck focusing on the wrong things. They’re obsessing over fat loss when they should be prioritizing muscle gain, cutting calories when they should be fueling performance, and second-guessing progress based on how their clothes fit instead of trusting the process. In this episode, I’m cutting through the noise—debunking common fitness myths, exposing the real reasons you’re spinning your wheels, and laying out what actually moves the needle in physique change. If you’re tired of playing it too safe with your calories, stuck in the endless cycle of dieting, or confused about why your training isn’t yielding results, this episode is your wake-up call. We’re talking: 🔥 Why what worked at first isn’t working anymore 🔥 How muscle-building is completely different from just “getting lean” 🔥 The fear of eating more—and why it’s keeping you stuck 🔥 Why strength gains don’t always mean muscle growth 🔥 How staying in a diet mindset sabotages your long-term results It’s time to stop spinning your wheels and start getting strategic. Hit play—because this episode could be the one that finally shifts your entire approach.…
1
100% Real With Ruby; no #BS nutrition, fitness & mindset
1 #385 Why you feel like your body is fighting you (35+) ft. TOM Bainbridge– The REAL Truth About Body Recomposition & Finally Seeing Progress 52:53
52:53 Play Later Play Later Lists Like Liked52:53
Play Later Play Later Lists Like LikedTOM IS BACK for an anti-wellness wankery episode again!!! – The Truth About Strength Training, Menopause & Why You’re Not Seeing Results Struggling with stubborn body changes, slower progress, and the constant noise of social media telling you what you should be doing? You’re not alone. Women over 35+ are being bombarded with misleading fitness and nutrition advice—and it’s keeping them stuck in frustration, fear, and burnout. In this episode, Tom and I get real about the mistakes keeping women from seeing results, the biggest myths about hormones and training, and why so many women are doing too much of the wrong things in the gym. We cover: 🔥 Why your body isn’t broken—you're just following a plan that doesn’t suit your needs. 🔥 The truth about fat gain in menopause (and why it’s not what you think). 🔥 How low-calorie dieting is destroying your progress—and what to do instead. 🔥 The real reason you feel like lifting isn’t “working” (hint: you’re not training hard enough). 🔥 Strength training vs. cardio—how to balance both for longevity, fat loss, and energy. This is for the women who are tired of the BS and ready to take control—without fear-mongering, gimmicks, or unnecessary complexity. If you’ve ever felt like you’re doing everything right but getting nowhere, this episode will be a game-changer. Listen in, take notes, and let’s break through the noise together. 👉 Hit play now and take the first step toward training smarter, fueling better, and finally seeing the results you deserve.…
1
100% Real With Ruby; no #BS nutrition, fitness & mindset
1 #384; Why Building Your Metabolism is the Only Sustainable Solution 31:11
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Play Later Play Later Lists Like Liked# 384/ Why Building Your Metabolism is the Only Sustainable Solution Welcome to 100% Real with Ruby, where we strip away the BS in the fitness industry and talk about what really matters when it comes to transforming your body. In this episode, we’re diving into the myths that keep you stuck, the bad coaching practices that do more harm than good, and the real strategies that actually get you results. If you’ve ever felt like you’re spinning your wheels, starving yourself, or doing endless cardio without seeing the changes you want—this episode is for you. We’ll break down: ✅ Why cookie-cutter programs and “many coaches” fail most women ✅ The real reason why eating less and doing more cardio isn’t working for you ✅ How to build muscle, boost metabolism, and get leaner without starving ✅ Why trusting the process is the hardest but most important thing ✅ The truth about protein, carbs, and fueling for performance (not just weight loss) It’s time to stop chasing quick fixes and start creating real, lasting change. Tune in, take notes, and if this episode hits home, send me a message on Instagram @transformXRuby—I want to hear from you!…
1
100% Real With Ruby; no #BS nutrition, fitness & mindset
1 #383 Max Waldron; Building the body you want starts with this!!!.... Stop overcomplicating it - this changes everything 1:16:30
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Play Later Play Later Lists Like LikedIn this episode of 100% Real with Ruby, I’m joined by Max Waldron, a coach, strength expert, and gym owner who has navigated multiple dimensions of the fitness industry. Together, we dive deep into the often-misunderstood differences between coaching and training, the mental and emotional barriers holding people back, and why fat loss isn’t sustainable as a lifestyle. Max brings his no-BS approach to challenge the fitness myths that keep you stuck, while providing a fresh perspective on building the body and life you truly want. This conversation is packed with actionable insights, powerful mindset shifts, and tools to help you break free from frustration and step into progress. Whether you’re a coach, a client, or someone who’s been spinning their wheels for years, this episode will make you think differently about what it means to succeed in your health and fitness journey. Don’t miss it! Most of us already know what to do. Eat better, move more, be consistent—right? But if it were that simple, why would so many still feel stuck? The truth is, it’s not about knowledge; it’s about what’s stopping you from following through. Fat loss isn’t sustainable long-term, and trying to balance it with life often leads to frustration. Fat loss should be viewed as a temporary phase, followed by maintenance or building phases. Measure What Matters Obsessively tracking every metric can detract from focusing on meaningful progress. Measure the variables that truly align with goals, such as consistency and effort, rather than arbitrary metrics like scale weight. Many clients fail to appreciate their progress because they live in a scarcity mindset, focusing on what they lack instead of what they’ve achieved. Muscle is not bulky; it is sculpted and compact. Building muscle creates a leaner, stronger look, and achieving this requires fueling the body and training effectively. Addressing common fears of looking "too bulky" helps educate clients on the value of strength training and adequate nutrition Creating the Right Environment Success often stems from a supportive environment, such as meal prepping, structuring workouts, and reducing decision fatigue. The Danger of Focusing Solely on Scale Weight or trying to make fat loss sustainable Over-reliance on the scale as a measure of success can undermine progress. Shifting focus to performance, strength, and habits is more productive. Key Insight: Addressing the emotional attachment to the scale helps clients find fulfillment in non-scale victories. Even perceived setbacks provide valuable insights for future progress. Clients are never truly starting over—they’re building on past experiences. Reframe "failure" as an opportunity to learn and grow, fostering resilience and a growth mindset. Sustainability isn’t achieved through perfect plans but by aligning mindset with actions and focusing on intrinsic motivation. Strength training fosters intrinsic motivation by creating enjoyment in the process and measurable progress beyond aesthetics. Further Knowledge: Strength training also provides a tangible sense of accomplishment, reinforcing clients’ commitment to their goals. Sacrifices and Realistic Expectations (1:03:59-1:07:42): Achieving goals often requires more effort and sacrifice than initially expected. However, the trade-offs must align with what the client values most. Insight: Helping clients evaluate their willingness to make sacrifices ensures alignment with their deeper goals and life priorities. Training Intensity and Focus Many don’t train with enough intensity to see significant progress. Simplified, structured programs with a focus on effort can yield better results. prioritize progressive overload in their training and focus on quality over quantity.…
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100% Real With Ruby; no #BS nutrition, fitness & mindset
1 #382; if another calorie deficit worked, you’d already have the body you want 15:02
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Play Later Play Later Lists Like Liked.... and youd be keeping it only improving your physique over time.... right? You’ve dieted before. Maybe more times than you can count. You cut calories. You tracked macros. You followed the plan. So why are you still stuck? Here’s the truth: another deficit won’t fix what’s actually keeping you from your goals. If it did, you wouldn’t still be frustrated, exhausted, and wondering why nothing is working. 🔎 In this episode, we’re breaking down: ✅ Why constantly eating less backfires on your metabolism & muscle ✅ How your body fights back when you stay in a deficit too long ✅ The real reason you keep losing weight… then gaining it back ✅ Why training for strength is the key to looking lean & defined ✅ How to stop chasing fat loss & start building the body you want 💡 FACT: 95% of diets fail long-term. So maybe it’s time to stop just dieting —and start creating a physique that actually lasts. 👉 Hit play now & DM me (@ transformxruby ) with your biggest takeaway. Let’s finally break this cycle—together. 🚀 submit your questions here https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_link…
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100% Real With Ruby; no #BS nutrition, fitness & mindset
1 #381; Gab fundaro; Breaking the Cycle of Self criticism and doubt to rewrite your narrative; the key to Reclaiming your Confidence 57:58
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Play Later Play Later Lists Like LikedIn this episode of 100% Real with Ruby, I sit down with Gab Fundaro to dive deep into one of the most pervasive and misunderstood challenges women face today: body image and self-criticism. We uncover how our relationship with our appearance influences everything from confidence at work to our emotional well-being and even physical health. Together, we explore why external changes, like losing weight or changing your hairstyle, don’t always lead to true happiness or improved self-worth. Instead, we focus on actionable strategies for breaking free from societal pressures, reprogramming internal narratives, and aligning with what truly matters. This episode isn’t just about looking good; it’s about living well and finding empowerment beyond the mirror. Tune in to hear the insights, struggles, and solutions that can help you rewrite your story and reclaim your confidence. Body image profoundly influences not only physical goals but also relationships, confidence, and emotional well-being. Self-criticism often leads to rigid rules that are difficult to maintain, exacerbating negative self-perception. Insight: Breaking the cycle starts with challenging negative self-talk and replacing it with constructive narratives. Recognizing this pattern can prevent self-sabotage. Changes in appearance, such as weight loss or new hairstyles, may bring temporary satisfaction but don't improve body image at a deeper level. Takeaway: Shifting focus from appearance to internal qualities fosters a healthier self-concept and enduring confidence. Attempting to control external appearance often stems from an inability to control life circumstances. Reflection: Building emotional resilience and focusing on values rather than control can create a sense of security and self-acceptance. Body judgments are learned behaviors, often rooted in cultural and societal expectations. Actionable Step: Identify and challenge these ingrained beliefs to reprogram your internal dialogue and foster self-acceptance. Confidence should stem from values and actions aligned with personal goals, not contingent on appearance. Encouragement: Define what confidence means to you and create actionable steps to achieve it in various life areas. Weight bias and societal norms create undue pressure to conform, reinforcing the idea that physical appearance equates to worth. Challenge: Reflect on the societal pressures you’ve internalized and actively reject unrealistic standards. Recognizing and sitting with difficult emotions without letting them dictate actions fosters psychological flexibility. Tip: Practice mindfulness and self-compassion to enhance emotional regulation. Misalignment between actions and values often results in dissatisfaction and reliance on external validation. Prompt: What small actions can you take today to align with your core values? Shifting to a neutral perspective helps counter toxic positivity and fosters sustainable growth. Exercise: Write down neutral thoughts about your body to practice reframing negative self-talk. Small, consistent actions build confidence and momentum for larger goals. Tip: Reflect on and celebrate one small win daily to reinforce positive behaviors. Unpacking the origins of self-judgment and societal expectations allows for intentional, lasting change. Thought: What beliefs about your body serve you, and which do not? Strength extends beyond physical fitness to include emotional and mental resilience. Suggestion: Identify areas where you feel strong outside of the gym and celebrate them. Establishing boundaries allows time for self-care and fosters healthier relationships. Action: Dedicate 10 minutes daily to a self-care activity and communicate this need to loved ones.…
1
100% Real With Ruby; no #BS nutrition, fitness & mindset
1 #380; The Muscle Growth Playbook (Part 1); what you must get right 19:47
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Play Later Play Later Lists Like LikedYou’re training. You’re eating protein. You’re doing all the things… so WHY does your body still look the same? If you’ve ever thought:💭 “I lift weights, but I’m not seeing muscle definition.” 💭 “Why do my legs feel bigger instead of leaner?” 💭 “Maybe I need to cut more fat first?” 💭 “I’m training hard, but I don’t look stronger.” Then THIS is the episode you’ve been waiting for. Because the truth is— most people who think they’re building muscle… aren’t. You might be lifting, but are you training hard enough?You might be eating protein, but are you fueling muscle growth?You might be working , but is your body actually adapting? 👉 In Part 1, we’re breaking down why most women feel stuck spinning their wheels instead of seeing real muscle changes. 🔥 The #1 reason you’re NOT building muscle (even if you think you are)🔥 Why fat loss is fast but muscle growth is painfully slow (and how to stay motivated)🔥 The truth about “feeling bulky” (it’s NOT muscle—so what is it?)🔥 Why program-hopping and switching exercises too often kills progress🔥 What ACTUALLY makes muscles grow (and why you’re probably holding back) If you’re serious about sculpting your physique, getting stronger, and finally understanding what it really takes to build muscle— this episode will change the way you train forever. 🎧 Hit play NOW & DM me your biggest takeaway after listening! @transformxruby…
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100% Real With Ruby; no #BS nutrition, fitness & mindset
1 #379; Stu Graham; The missing link to your goals. Self-trust & how to get lasting results that feel good! 43:46
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Play Later Play Later Lists Like LikedEver feel like slowing down is a luxury you can’t afford? You’re not alone. In this episode, we dig deep into why we resist taking a step back and how it’s sabotaging our goals, relationships, and overall happiness. From the myth of finishing the to-do list to the power of finding joy in the mundane, we’ll explore how rest and alignment with your values can actually fast-track your progress. We’re breaking down the barriers keeping you stuck in overdrive and giving you tools to rebuild trust with yourself, embrace discomfort, and prioritize what really matters. Tune in for relatable truths, actionable steps, and a path to more clarity, peace, and results without running yourself into the ground. The Shortcut You’ve Been Avoiding: How to Align Rest, Values, and Results • Trusting Yourself on a Plan • Trust develops when you set realistic expectations and honor your commitments. Many struggle because they overload themselves, leading to self-doubt. Reflecting on small, consistent wins can help rebuild self-trust. • The Power of Slowing Down • Many resist slowing down, fearing it hinders progress. However, rest allows reflection and better alignment with goals. Reframe rest as a productive tool to achieve clarity and reduce burnout. • Exploring Resistance to Change • Resistance stems from fear of losing control or regressing. Identify the source of this fear by asking: "What am I afraid will happen if I slow down or change my approach?" • The Myth of Completing the To-Do List • The idea that everything must be finished before you can rest is a false narrative. Shifting focus to enjoying the process prevents perpetual dissatisfaction. • Pleasure as a Gateway • Finding joy in daily experiences can enhance well-being. Whether it's the crunch of icy grass or a beautiful sunrise, small pleasures can align your actions with your desired emotional state. • The Role of Values • Values guide actions but evolve over time. Identifying patterns in your behavior can help clarify your true values, leading to more aligned decisions and fulfillment. • Perfectionism and Cognitive Dissonance • Striving for perfection often leads to misalignment with values and burnout. Acknowledge when expectations clash with reality and adjust for sustainable progress. • Experimentation Over Fear • Fear of failure or regression hinders experimentation. Trusting yourself to adapt if things go wrong can lead to significant growth and confidence. • Aligning Actions with Values • Misalignment between actions and values creates discomfort. Regularly assess whether your choices reflect your values and make adjustments as needed. • Meeting Yourself Where You Are • Starting from where you are, not where you think you "should" be, fosters progress. Acknowledge and accept your current state without judgment. • Judgment from Self and Others • Everyone experiences judgment, but learning to self-soothe can reduce its impact. Building self-compassion is key to overcoming fear of criticism. • The Drainers and Energizers in Life • Identifying what energizes or drains you can help prioritize meaningful activities. Regular reflection on these factors supports better emotional and physical health. • The Process vs. the Outcome • Focusing on the process instead of fixating on outcomes helps maintain motivation and prevents disappointment. • Taking Ownership • Feeling "stuck" often stems from avoiding discomfort. Embrace small steps toward change, even when it's challenging, to regain a sense of control. @stu.graham.s25 @transformxruby PLEASURE PROJECT…
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100% Real With Ruby; no #BS nutrition, fitness & mindset
1 #378; Why You’re Not Seeing the Physique Enhancement You Want—Especially in Your Legs 22:32
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Play Later Play Later Lists Like LikedThe Truth About Spot Enhancement: Why You’re Stuck & What to Do Instead If you’ve ever felt frustrated that your legs, glutes, or stomach just won’t look the way you want—no matter how hard you train or how much cardio you do—this episode is for you. We’re diving into the hard truths about muscle growth, fat loss, and why most women sabotage their progress by chasing the wrong strategies. I’ll break down: ✔️ Why fat loss ≠ muscle definition and why cutting too soon kills your progress ✔️ The real reason your legs feel bulkier when training—and why it’s not fat ✔️ Why your metabolism slows down in a deficit and how to avoid muscle loss ✔️ The right way to structure training for sculpted, strong legs and glutes ✔️ How to stop fearing food and actually fuel your body for physique enhancement This episode is your reality check—because if you keep repeating the same mistakes, you’ll stay stuck in the cycle of dieting, training hard, and seeing zero changes. It’s time to shift your mindset, train to enhance—not to shrink, and finally get the body you’ve been working for. Hit play, and let’s get into it. SOME KEY POINTS TO TAKE AWAY 1. The Truth About Deficits & Muscle Growth A deficit means you’re not building muscle—you’re just trying to hold onto what you have. Prioritize adequate protein, proper training, and stress/sleep management when cutting. 💡 Ask yourself: Am I dieting at the right time, or am I just trying to "fix" my physique without enough muscle? 2. Stop Chasing Fat Loss—Build First, Cut Later Fat loss reveals, but you need muscle first to reveal anything. Muscle takes years, not months—accept the fuller feeling during growth phases. 💡 Action step: Give yourself 2+ years of proper training before evaluating muscle-building results. 3. The Right Way to Train for Muscle & Definition Stick to progressive overload, keep key exercises for years, and train muscles through full ROM. Focus on stimulus over weight increases—quality reps matter more. 💡 Action step: Identify 5 core movements you’ll stick with long-term and progressively improve. 4. Mindset: Treat Training Like a Skill, Not Just a Workout Stop switching programs—commit to mastering execution and strength. See this as a multi-year process, not something quick. 💡 Ask yourself: If this were a degree, am I studying enough, or just winging it? 5. Train to Enhance, Not to Shrink The physique you want comes from building, not dieting. Fear of feeling "fuller" keeps most women stuck. 💡 Mindset shift: Stop seeing “bigger” as bad—muscle fullness leads to definition, not bulk.…
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100% Real With Ruby; no #BS nutrition, fitness & mindset
1 #377; Andrew Coates - Becoming Unstoppable: How to Break Free from Self-Sabotage and Rewrite Your Identity 52:08
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Play Later Play Later Lists Like Liked(How to Become the Person Who Never Gives Up) In this ep, we explore the parallels between fitness and personal growth, the power of consistency, and how to embrace plateaus as part of the process. Andrew shares insights into overcoming self-sabotage, the compound effect of small habits, and shifting from aesthetics-focused goals to performance-driven empowerment. This conversation delves into mindset shifts, identity evolution, and the importance of aligning actions with long-term values. Tune in for a no-nonsense, relatable discussion packed with actionable advice to help you find joy in the journey and redefine what progress means for you. 1/ Plateaus Growth isn’t linear; plateaus are inevitable and require mental resilience to push through. When progress slows, revisit your goals and adjust expectations. Are you letting plateaus demotivate you, or are you seeing them as a chance to refine your methods? 2/unrealistic expectations of rapid progress often lead to self-sabotage. Accepting slower progress reduces frustration. Reframe your mindset by focusing on long-term consistency rather than short-term perfection. What would you achieve if you embraced the process instead of fixating on speed? 3/Small, consistent actions lead to significant changes over time as described in The Compound Effect and The Slight Edge. Reflect on daily habits. Are they aligned with your long-term goals, or are they compounding toward stagnation? Coaching Helps Break Cycles. Coaches provide guidance to disrupt negative feedback loops, like self-sabotage or over-restriction, leading to sustainable habits. : If you’re stuck, consider whether external guidance could help shift your perspective and actions. /Goals and values evolve with life stages. Holding onto outdated goals can create unnecessary frustration. Periodically reassess your goals. Are they still relevant, or are they rooted in past desires that no longer serve you? Progress Requires Patience and Consistency Success in fitness and social media often mirrors each other: it starts slow, feels repetitive, and seems stagnant, but consistency leads to exponential growth. Many people give up too soon because they don’t see immediate results. Reflect on what small actions you can take today that could snowball into bigger achievements later. Learning Skills Leads to Faster Progress Just like mastering the basics of lifting (e.g., squats and deadlifts), mastering foundational skills in any endeavor allows for accelerated growth later. Are you building a strong foundation in your efforts? /By focusing on strength & health rather than just fat loss, people often achieve their goals as a byproduct. Are you prioritizing the wrong goal? What would happen if you shifted your focus to performance or well-being? /Social media highlights extremes, making people compare themselves to the "best of the best" rather than the average journey. Diversify your social media feed to include relatable journeys and focus on your progress. Are your comparisons inspiring or discouraging? /Identity is fluid and shaped by beliefs, language, actions. Fixed mindsets limit potential, while open ones allow growth. What language are you using about yourself? Are your beliefs helping or hindering your progress? /Emotional eating often stems from deeper issues like body image, which need addressing for long-term success. How do your habits reflect your emotions? What could you take to address the root? Saying “I’m not the type of person who…” creates mental barriers to growth. What might you achieve if you embraced flexibility in your identity? Obsessing over specific outcomes can lead to burnout. Enjoying the process creates sustainable progress. Strength training empowers people by shifting the focus from aesthetics to performance and capability. Keeping an open mind and flexible approach prepares you for changes in priorities or circumstances. @Andrewcoatesfitness @transformxruby…
1
100% Real With Ruby; no #BS nutrition, fitness & mindset
1 #376; COMMON TRAINING MISTAKES that may be sabotaging your progress…hard work doesn’t always work! 23:20
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Play Later Play Later Lists Like LikedEver feel like you're putting in the work but not seeing the results you know you should be? You train hard, you show up, you push through—but your legs still aren’t getting leaner, your strength isn’t climbing, and you’re frustrated as hell. In this episode, I’m diving deep into the most common training mistakes that are holding you back. From training “hard” vs. training smart , to why your workouts might be sabotaging your muscle growth, this episode is packed with real talk, no-BS solutions, and the mindset shifts you need to actually make progress . We’re covering: 🔥 Why your workouts feel hard but aren’t actually effective 🔥 The truth about overtraining (and why most people just aren’t recovering) 🔥 Why more volume isn’t the answer (and what to do instead) 🔥 The secret to training your legs effectively —because let’s be honest, they’re the hardest to change 🔥 Why changing workouts all the time is ruining your gains 🔥 And the #1 reason you’re not building muscle as fast as you could If you’re tired of spinning your wheels and not seeing the body changes you want, this is your wake-up call. Let’s fix it. 🚀 Connect with me: DM me on Instagram [@transformxruby] if you want a full training breakdown or to get real coaching that actually moves the needle.…
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100% Real With Ruby; no #BS nutrition, fitness & mindset
1 #375 Jeb Johnston; Stop starting over; this ONE shift could change how you approach your goals forever 1:01:15
1:01:15 Play Later Play Later Lists Like Liked1:01:15
Play Later Play Later Lists Like LikedGoals Should Align with Core Values, Not Just Outcomes Goals often fail because they are disconnected from deeper values. It's not enough to chase weight loss or fitness goals; they must resonate with personal values like feeling energized, being a better parent, or living a fuller life. When goals align with values, they provide long-term motivation and direction. Process Over Outcome for Sustainability Focusing solely on outcomes like weight loss can lead to burnout and unsustainable habits. Instead, building habits and enjoying the process ensures consistency and long-term success. For example, enjoying workouts and nourishing your body becomes the foundation, not the sacrifice. The Danger of Optimizing for Outcomes Alone Over-optimization often leads to self-sabotage. For instance, restrictive dieting to achieve rapid weight loss might cause binge-eating cycles, leaving you worse off than before. The key is balance and sustainability. Self-Awareness is the True Superpower Successful individuals prioritize self-awareness. Understanding triggers, emotions, and behaviors enables them to navigate challenges effectively. This introspection is crucial for overcoming setbacks and achieving meaningful progress. Perfectionism as a Hidden Saboteur Perfectionism often paralyzes action. Many avoid starting new habits or goals because they fear doing them imperfectly. Embracing imperfection allows growth, experimentation, and eventual mastery. The Fallacy of Sacrifice Equals Success The outdated "no pain, no gain" mentality rewards suffering over strategy. True progress comes from smart, intentional actions, not unnecessary hardship. Focus on manageable steps rather than extremes. Building Habits Gradually Leads to Long-Term Success Starting with where you are and building incrementally is key. For example, jumping into intense 5K runs without preparation leads to burnout. Similarly, adopting drastic dietary changes without foundational habits is unsustainable. The Importance of Emotional Awareness in Decision-Making Emotions influence daily decisions, often unconsciously. Recognizing and managing emotions can prevent self-sabotaging behaviors like overeating or skipping workouts, fostering healthier habits. Acceptance of Struggles Reduces Suffering Pain is inevitable, but suffering is optional. Accepting that challenges are part of the journey allows for better problem-solving and resilience rather than getting stuck in cycles of guilt or resistance. Goals Rooted in External Validation Often Fail Setting goals based on societal expectations or others' opinions leads to disconnection and dissatisfaction. Reflect on intrinsic motivations to create goals that truly resonate. Habituation and Motivation in Goal Setting Over time, novelty wears off, and motivation declines. Having a "North Star" or guiding purpose ensures commitment even when excitement fades, helping to avoid cycles of inconsistency. Adding Value to Your Life Instead of Taking Away Instead of focusing on restrictions (e.g., cutting out foods or fun), emphasize adding positive elements like strength, energy, and enjoyable activities. This mindset shift promotes growth and positivity. Reflecting on Progress to Build Confidence Acknowledge and celebrate small wins to reinforce progress. Many people skip this step, leading to burnout and loss of motivation. Embracing Failure as Part of Growth Failure is a natural part of learning. Instead of avoiding it, use failures as feedback to adjust and improve. This builds resilience and adaptability. Life is a Marathon, Not a Sprint Progress isn't about quick fixes but long-term consistency. Viewing each phase of life as a new level rather than starting over fosters a growth mindset.…
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100% Real With Ruby; no #BS nutrition, fitness & mindset
1 #374; Want to ENHANCE your physique? Why You’re Stuck in a Diet Cycle (& How to Break Free) 51:59
51:59 Play Later Play Later Lists Like Liked51:59
Play Later Play Later Lists Like LikedIn this episode, Ruby Cherie dives deep into the mindset shifts and practical strategies that help women break free from diet culture, self-sabotage, and generational body image struggles. Tune in to learn how to align your goals with what truly matters, overcome diet fatigue, and stop chasing quick fixes. It’s time to build the body you love while feeling strong, confident, and unstoppable. Ruby discusses her own fear of seeing the scale rise and how it hindered her progress. Her coach’s advice to increase carb intake helped her break free from this mindset. Many women face similar struggles, and educating them about glycogen, water retention, and muscle gain as temporary factors can build trust in the process. 1. Building Confidence Through Performance: Ruby shares a client story of focusing on improving form and movement rather than external measures like the scale. This shift led to noticeable physical changes. 2. The Value of Coaching: Ruby highlights that while many people "know" what to do, implementing it is another challenge. Having a coach provides accountability, personalized strategies, and emotional support, which are often critical to long-term success. 4. Diet Fatigue and Misaligned Expectations: Ruby addresses how constant dieting without breaks leads to "diet fatigue," making it harder to achieve goals. She emphasizes the importance of maintenance phases, which many overlook. This reflects the need to educate clients on periodized nutrition and why constant fat loss isn't sustainable. 5. The Allure of Extreme Transformations: Transformation photos often set unrealistic expectations, neglecting the nuances of those journeys, such as time, effort, and sustainability. Ruby advises against comparing oneself to these images, which often mask unhealthy practices. Instead, she advocates for celebrating incremental, realistic progress. 6. Self-Sabotage as a Symptom, Not a Problem: Ruby reframes self-sabotage as a symptom of unmet core needs, such as feeling good physically and emotionally. Addressing these foundational needs prevents cycles of self-doubt and impulsive behaviors. Coaches can help clients identify these needs through reflective questioning. 7. Raising the "Floor" of Bad Days: Ruby suggests that minimizing the impact of "bad days" by improving habits over time leads to sustainable progress. This concept resonates with building resilience and reducing the severity of setbacks. focus on small, manageable changes during challenging times. 8. Understanding Fat Loss is Hard Work: Ruby emphasizes that fat loss requires effort and is not easy, but it should also be smart work. Aligning effort with effective strategies is key. This underscores the importance of planning and personalizing approaches to align with clients’ unique needs. 9. Muscle as the Key to Body Shape: Ruby explains that muscle gives the body shape, while fat loss reveals it. Women often overlook this, leading to dissatisfaction even after weight loss. Coaches can reinforce the value of muscle-building phases to achieve the aesthetic many clients desire. 10. Maintenance Over Perfection: Maintenance is easier than constant dieting, yet many people lack the skills to sustain it. Ruby advocates for teaching maintenance strategies early in the coaching process to help clients feel empowered and confident in their long-term journey. 11. The Misunderstanding of Training and Eating for Goals: Ruby stresses that most women don't train or eat adequately to achieve their goals, especially when it comes to building muscle or reducing fat. Educating clients on optimal training techniques (e.g., hamstring training) and nutrition is essential for bridging this gap. 12. Evolving Goals and Self-Awareness: Many people fail to adjust their goals as they evolve, leading to frustration and self-sabotage. Ruby encourages regular reflection to align current efforts with desired outcomes. Coaches can facilitate this by revisiting clients’ goals during check-ins.…
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100% Real With Ruby; no #BS nutrition, fitness & mindset
1 #373; Calvin Scheller; Inflammation, Insulin, and Stress: The Hormonal Connection No One Talks About - p1 52:47
52:47 Play Later Play Later Lists Like Liked52:47
Play Later Play Later Lists Like LikedIn this transformative episode, we dive deep into the science of how hormones like insulin, cortisol, and leptin influence your metabolism, appetite, and ability to lose fat or build muscle. Joined by Calvin Scheller, we unravel the confusion surrounding these key players, cutting through the noise of diet myths and misinformation to give you a clear understanding of what really drives results. We tackle insulin resistance and its relationship to lifestyle choices like physical activity, diet, and stress, showing how these factors create a ripple effect on your overall health. You’ll learn why inflammation and excess body fat can disrupt your metabolic processes and why demonizing carbohydrates isn’t the answer. Calvin breaks down the role of GLP-1, leptin, and appetite regulation, sharing practical tips on how to work with your body—not against it—to improve satiety and blood sugar control naturally. This episode also explores the impact of stress and cortisol on your appetite and energy levels, revealing how chronic stress can hijack your progress. We discuss the importance of recovery and the misunderstood balance between training hard and training smart, especially when it comes to building muscle and maintaining hormonal health. Whether you’re frustrated with stubborn fat loss, curious about how nutrition affects your hormones, or just looking for science-backed strategies to feel better in your body, this episode has something for you. Expect actionable takeaways, a grounded perspective, and practical advice to help you move forward with confidence. Tune in to understand the interplay between your hormones, lifestyle, and long-term results—and get ready to make sustainable progress that aligns with your goals. This is your guide to ditching the quick fixes and embracing a smarter, more balanced approach to health and fitness. https://www.instagram.com/calvin_scheller https://www.instagram.com/transformxruby…
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