100% Real With Ruby; no #BS health, fitness & mindset

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@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

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@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

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“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

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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 [email protected]

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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

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what is progress?

what is needed?

what do you need to do?

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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

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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.

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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

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