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

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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Perfectionist mentality and how that impacts results, progress & consistency

All or nothing thinking

It needs to be hard to be effective

What stops ppl from being consistent

Taking a bodybuilding approach doesn’t work – it needs to be an approach for your life

But its always going to be hard if its change so jumping to level 10 wont wotl

What would you say to someone who is feeling so uncomfy and just want to get there? How is this holding them back¬

If you want to lose weight and finally be able to keep it off, the strategy for doing so isn't with the hardcore approaches you've tried to punish your body with in the past.

We are so scared of the things we need to give up… or we try to eat like a bird through the

Thinking trying to chase small isn’t what gets you the body you want or the happiness, confidence to be happy in our body… but it’s the underlkying emotion, feeling in control of your results

What is confidence

What

•Qs to ask yourself before starting fatloss

•

And the thing is you get more fearful to lose it so you need to trust that you have the ability

Its slowing down, stepping back

Asking… What is required of me…

She didn’t see it happening in the moment

She was so fixated on changing her body

Valuing their appearance so much and clinging it to so much theydont actually know how they feel

Soi anything foreign feels fat or uncomfy or like you need to fix your body

And then seeking love or not feeling happy so they want to control body or food

it doesn’t start out as negative but then gets negative

one for those wanting to lose weight

self sabotage when you see progress

fear of

•Comp prep

It can take you 10 years to make a 1 year physical change

43:00

44:00

Masters degree process in term chunks and subject chunks

50:00

Easy is earnt

Hard

Comfortable isn’t really comfy you hate it but its familiar and accustomed to yes

Become your identity – end on this

52:00

•Perfectionist mentality and how that impacts results, progress & consistency

•All or nothing thinking

•It needs to be hard to be effective

What stops ppl from being consistent

-Taking a bodybuilding approach doesn’t work – it needs to be an approach for your life

-But its always going to be hard if its change so jumping to level 10 wont wotl

-What would you say to someone who is feeling so uncomfy and just want to get there? How is this holding them back¬

-If you want to lose weight and finally be able to keep it off, the strategy for doing so isn't with the hardcore approaches you've tried to punish your body with in the past.

-We are so scared of the things we need to give up… or we try to eat like a bird through the

-Thinking trying to chase small isn’t what gets you the body you want or the happiness, confidence to be happy in our body… but it’s the underlkying emotion, feeling in control of your results

15.30

What is confidence

Qs to ask yourself before starting fatloss

And the thing is you get more fearful to lose it so you need to trust that you have the ability

Its slowing down, stepping back

Asking… What is required of me…

She didn’t see it happening in the moment

She was so fixated on changing her body

Valuing their appearance so much and clinging it to so much theydont actually know how they feel

Soi anything foreign feels fat or uncomfy or like you need to fix your body

And then seeking love or not feeling happy so they want to control body or food

it doesn’t start out as negative but then gets negative

one for those wanting to lose weight

self sabotage when you see progress

fear of

43:00

44:00

Masters degree process in term chunks and subject chunks

50:00

Easy is earnt

Hard

Comfortable isn’t really comfy you hate it but its familiar and accustomed to yes

Become your identity – end on this

52:00

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https://www.instagram.com/coachsamforget/

https://www.instagram.com/transformxruby/

Segment 1: The Impatience Trap

Laying ground work

Foundations first

Weightloss over fat loss

Truth of hacks and tricks

Process orientated goals

5 k not a 10 k

Calorie counting without taking in WHAT ARE you eating WHAT HABTIS are you shifting

Things can take longer than we expected when we from set them

What completing a task will entail, you cant just have a surface level thing

Theres always more to do so you need to realise WHY are you doing this – to feel better, you cant beat yourself up for what isn’t completed

: Diets - A Phase, Not a Lifestyle

Refusing to eat more/take diet breaks

What are the signs that someone is stuck in the dieting mindset, and how can we break free?

The you can eat whatever you want

You can drink

You can eat more and lose weight

Bored eating the same thing

•The saving for the house, when you do have a little period of time where you want to save more – theres more sacrifices youll have to make

•Getting clear on what you are and arent willing to sacrifice

How can we shift the focus from short-term results to long-term well-being

Getting clear on what you are and arent willing to sacrifice

•Don’t feel like its not enough- common – theres always more to do though

The goal is to stay in the game the longest

Recap the ladder analogy & bag on your back

You don’t know what else is out of your bubble until you explore it

Blind spots

“What if it doesnt work for me”

I don't have a method. I have many tools in my toolbox that i tailor to YOU

: Finding Joy in the Process

The most valuable time to be working with a coach is OUTSIDE of a fatloss phase yet so many people think coaches are just for extreme goals or just losing weight

Those whove tried with other coaches and failed so now they wont trust another coach and stay stuck

Things are nuts right now

Things are really busy

Im not ready at the moment, let me get started on some things first

& ask about others: What do you find are the most common hard truths that clients often resist or struggle to accept in their fitness journey?

--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message

https://www.instagram.com/coachsamforget/

https://www.instagram.com/transformxruby/

Segment 1: The Impatience Trap

Laying ground work

Foundations first

Weightloss over fat loss

Truth of hacks and tricks

Process orientated goals

5 k not a 10 k

Calorie counting without taking in WHAT ARE you eating WHAT HABTIS are you shifting

Things can take longer than we expected when we from set them

What completing a task will entail, you cant just have a surface level thing

Theres always more to do so you need to realise WHY are you doing this – to feel better, you cant beat yourself up for what isn’t completed

: Diets - A Phase, Not a Lifestyle

Refusing to eat more/take diet breaks

What are the signs that someone is stuck in the dieting mindset, and how can we break free?

The you can eat whatever you want

You can drink

You can eat more and lose weight

Bored eating the same thing

•The saving for the house, when you do have a little period of time where you want to save more – theres more sacrifices youll have to make

•Getting clear on what you are and arent willing to sacrifice

How can we shift the focus from short-term results to long-term well-being

Getting clear on what you are and arent willing to sacrifice

•Don’t feel like its not enough- common – theres always more to do though

The goal is to stay in the game the longest

Recap the ladder analogy & bag on your back

You don’t know what else is out of your bubble until you explore it

Blind spots

“What if it doesnt work for me”

I don't have a method. I have many tools in my toolbox that i tailor to YOU

: Finding Joy in the Process

The most valuable time to be working with a coach is OUTSIDE of a fatloss phase yet so many people think coaches are just for extreme goals or just losing weight

Those whove tried with other coaches and failed so now they wont trust another coach and stay stuck

Things are nuts right now

Things are really busy

Im not ready at the moment, let me get started on some things first

& ask about others: What do you find are the most common hard truths that clients often resist or struggle to accept in their fitness journey?

--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message

THE TIME COMPARISONS

Only 5% of dieters keep fat off

What are the physical and physiological consequences of chronic dieting or only doing mini bulks and not spending most of the year away from dieting

But not only physically dieting but a dieters mentality

And then the fact most people look at photo shoots online and people DIET FOR THAT TOO

I was also very focused on stage focused at first as well and thats something i noticed then but im noticing it even more now where thats the majority of what we see online

And then they compare

This is why i say do you want to look good for a day or a season or a year and for life

Does this happen even without getting really lean but jsut chronic dieting and neer mentally getting to a thriving place

MOST OF ALL HIGH FLUX - tie back into how well fuelling enhances your ability to lose fat on more food & live on more food which is essential for the modern food environment + more sustainable

▪️THE VALUE OF SPENDING THE MAJORITY OF YOUR YEAR EATING AT MAINTENANCE

Impacts of yoyo dieting, chronically deficiting, and the MYTH of mini bulks

stubborn body fat that doesnt mean you keep dieting until you lose it and many times we are just undermuscled

- fatloss must be periodized and much less of an occurrence for many wanting to do this for lifestyle but also knowing & emphasizing and how there is a % of fat that comes with muscle too on the topic list bc both come to gether its just minimizing it!

How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency?

▪️THE PHYSIOLOGICAL AND PSYCHOLOGICAL BENEFITS OF GETTING OUT OF A DEFICIT AND BACK TO MAINTENANCE

▪️OPTIMIZING YOUR METABOLISM & body composition with SMART nutrition & spending most of your years at or above maintenance if you want to build a bad ass physique

Importance of pre workout nutrition

The truth behind high insulin and how it doesnt make you fat

Importance of food quality & how this enhances your metabolism

Processed VS non processed foods

Eating mostly at home VS restaurant meals

Other considerations for optimizing metabolism & body comp

Sleep

Stress management

Training quality & muscle enhancement

- fatloss must be periodized and much less of an occurrence for many wanting to do this for lifestyle but also knowing & emphasizing and how there is a % of fat that comes with muscle too on the topic list bc both come to gether its just minimizing it!

How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency?

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stop sabotaging your goals and habits.

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https://www.instagram.com/brandondacruz_/

https://www.instagram.com/transformxruby/

▪️THE MOST COMMON DIETARY HABITS THAT CAUSE MANY TO SPIN THEIR WHEELS- CONSTANTLY TRYING TO DIET BUT STRUGGLING TO ACTUALLY MAINTAIN A DEFICIT

Why is fatloss the only measure of progress?

How to find fulfillment and progress outside of wanting to just lean up by dieting

Then lead into the importance of fuelling and performing

Becomes a part of the lifestyle negatively yes but also identity

This is where you see the gaining of more body fat around the body fat ** come back to explain this one

RESTRICTED MENTALLY - even if you arent seeing the results

But youre looking worse

Bloating, digestive issues, you feel fatter because of how your belly feels, you feel more out of control, the mindset around this makes you want to do more, restrict more… more fearful of doing what you need to do

So your deficit isnt a deficit anymore

Youre burning out your metabolism if you think of it like a car and youre foot on pedal, car in neutral

Or youre just driving around the block, running miles on the car, using up petrol for the sake of it but not getting anywhere

Unaware of what that physique requires

Best physique - comp prep

Talk about my status

Living in a deficit

Yoyoing the restriction and overeating

Not fuelling, and thinking only leaning up, losing weight, fat loss

VS fuelling performance, FUELLING their metabolism

Which is what im all about in my coaching now because thats truly what has you ACTUALLY building the bosy for life

Over restricting then leads to performance dropping which only takes them

What exactly is the importance of fuelling for performance and going back to fat loss being a measure of progress and only leaning up

How can you shift that focus to perforamcne and make them see the importance of it and find fulfillment in that - the higher metabolic flux

Cortisol and muscle synthesis and fat burning - where it moves alot into we are running through more glucose and cycling that

They only look at the input not the output or think training is the post important thing as out vs the rest of the day but also that you don't know how good you feel until you feel good

And its impossible to feel amazing when you are mentally restricting, you don't have to be on 1200 or 1500 calories to be restricting, its a mental thing which is where most people find themselves

And then this leads into how we approach our building phase into mini bulks

People try mini bulks or 6 months of building… but thats a 6 months of building up not already adding to a HUGE sculpture of work thats already there

Ie, they come back after a long lay off or starting otu and theres still alot of training volume and capacity to then build up first

How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency?

How often are you giving your 100%

How often do you take time off? Etcetc

Age…

29.20

35:10

I did that mini and mini and i didnt realise until i looked back 2-3 years later all that wasted time when i HAD more time to put in more effort vs now where my business is a higher priority

THATS SOMEONE WHO HAS ALTREADY GOT A BACKLOG OF DOING ALL THE WORK, SMASHING IT, not just starting up again or for the first time

That potentiates fatloss, no matter if you still don't feel lean enough or you have more weight to lose

Especially as you get older this is even more important because age slows this process enough as it is so you need to be alot more strategic with what you do if you want to see the results and add more patience

▪️THE DRAWBACKS OF TRYING TO CONSTANTLY RESTRICT CARBS AKA BEING IN LOW CARB AVAILABILITY

The importance of fuelling your performance

Building up a high training capacity and metabolic flux = how you can live leaner, stronger and healthier

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do they make you puffy?

what else do you need to know?

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https://www.instagram.com/alecbrittonfitness_/

https://www.instagram.com/transformxruby/

- BEING BUSY AND MAKING IT WORK

- HOW YOU STILL MANAGE TO GET IN STEPS

* meal planning

What does it look like for you

How does the week look for you

How do you plan ahead

Keeping it simple is so important

- how you manage meal prepping

Multi tasking

- how you manage steps, getting activity in, fitting in your sessions

* you don’t always feel like showing up, especially when youre tired – for steps, for eating the heathier choice, for training

* meal prep helping here with

- how you can use it as fuel to be a good role model for your family because you do it in a way that empowers and strengthens not starves you

- when people competed before how that distorts your lens of lean

the realities of coming away from that

•They then call themselves

•

-You didn’t just give up those things

-There was the body distortion that went with it and for many other people its also their relationship with food as well as their body to get there

-

someone who hasn't got a weight to lose but they want a leaner look... AND THINK FATLOSS is the answer

the reality of building muscle

expectation of results

especially if you stay in maintenance or keep wanting to dip into a deficit

people wanting to go into a cut 4 or 6 months into trying to eat more when they are only getting back into training hard

dont chase 2 rabbits at once

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