100% Real With Ruby; no #BS health, fitness & mindset
by Ruby CherieBEHIND THE LEAN BODY LIFESTYLE - Nutrition, Training, Health & Body Composition - where amazing conversations happen.
Copyright: Ruby Cherie
Episodes
#286/ Motivation, Identity, Behaviour change & creating lasting habits - navigating expectations / Dalton Franke
1h 1m · Published www.instagram.com/daltonfranke_coaching/
www.instagram.com/transformxruby
links & studies: Insufficient sleep undermines dietary efforts to reduce adiposity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/
https://selfdeterminationtheory.org/theory/
The stuff thats missed out - behaviour change… the mindset
The superglue to everything
It doesnt matter the results you get if you cant keep them
Skillsets
Intuitive actions & habits
People say fuck motivation - you need discipline
Starting when you arent ready
The time warp we have like when things are going crap in the moment we feel like its months and months of struggle
We also have time warp
ACT the acceptance being pivotal
Relatedness - community
unrealistic expectations, awareness & acceptance
You sent identity shifting, ambivalence
Motivation - behaviour change - strategies for goal setting and creating momentum
What holds people back from commitment
“Respect myself” but most people don't act in that way anyway
Its usually from self hate and wanting to move away from
Values - Ambivalence often arises when making important life decisions. How can someone work through ambivalence
What are some common sources of ambivalence when it comes to pursuing our goals, and how can we address them effectively?
What are some examples of change talk
Spectrum from amotivation to Intrinsic
WHY its important to them
Example of leanne saying she wanted to be confident in little clothes
She wants to feel good and be able to wear clothes without feeling like she cant pull it off or embarras herself
Its all makes sense but in the moment, we want results now, we don't care about this stuff - how do you reconcile that and break down that disconnect and unrealistic expectations or what the journey should look like
This is why i ask so many questions and i think my girls get so annoyed at how many qs i shoot back at them
How does self-acceptance play a role in achieving long-term behavior change and sustained motivation?
Can you discuss the role of self-compassion & emotional regulation for keeping people making progress and on their journey
For behavior change, especially when facing obstacles?
-------------------------
Could you explain the concept of "identity shifting" and how it relates to making lasting changes in our lives?
BECAUSE
Many people struggle with breaking old habits. What are some effective approaches for overcoming resistance to change and adopting new behaviors?
How important is accountability in the process of behavior change?
AND THEN
AND WHAT, SO WHAT, BUT WHAT
What you were doing wasnt making you happy or getting you to where you want to be
it s normal to think trying harder
Working harder
Just trying that one more
Motivation can be fleeting. What strategies can individuals use to sustain their motivation over the long term, especially when working towards personal goals within a community?
Youll
Lets talk more about actually using that coaching group community, i have my inner circle and you have yours - how can this really help with sustaining change & taking people to their next level & actualizing their goals and even more than they imagined
How can setting unrealistic expectations impact our motivation and behavior change efforts?
Can you share practical strategies for overcoming
Small wins
What are some common pitfalls people encounter when trying to maintain motivation over the long term?
How can individuals adjust their strategies to stay motivated as circumstances and priorities change?
Are there specific habits or routines that can help anchor new behaviors and prevent relapses?
Perceived effort & expectation from that VS reality
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message#285/ Carbs, insulin Blood Glucose and CGMs/ ep 9. The Anti-Wellness Wank3ry Series Ep 7. Ruby Cherie x Tom Bainbridge
42m · Publishedanother one bites the dust
MYTHS AROUND INSULIN, SUGAR, CARBS, DIABETES, LOW CARB DIETS
etc
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message284/ Let’s figure it out; you arent stuck. Your internal beliefs will make it into your external reality through your behaviours; Kait Ann Michelle
49m · Publishedhttps://www.instagram.com/kaitannmichelle/
Our own worst enemy
We turn our emotions into actions and behaviours because its automatic
We dnt even know what those emotions are
Which is where fluffy
Food & stress eating
Emotions then become our identity because they become thoughts become things and repeated over time thats our lived reality
It always happens at night
And we try to find pleasure in our food if we don't have that joy in our lives
Shifting identity
Future pacing
Body image
We also put so much fucking pressure on ourselves
Enjoy them - wont at first but its something people always miss out in the equation
NOT EASY
Not being happy or confident isnt an easy way to live either, its living life with your handbrake on
Do hard things and you build confidence, HAY I CAN DO THIS
No = 1 thing
Yes = no to everything else
Metrics - numbers, how do you then measure progress after that
Using the scale to justify our pass or fail
Thinking getting to this outcome will make them happy etcetc
Impatience
Putting all their value on weightloss & always needing to be in a deficit or leaning up
Never giving our bodies a chance to thrive You cant have balance in fatloss and thats why you don't live in fatloss
Theres always something that isnt balanced - our version of balance is always changing
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message#283/ Body fat machines & other aesthetic measures are FOOLING you/ EP 8 The Anti-Wellness Wank3ry Series Ruby Cherie x Tom Bainbridge
32m · Publishedlet us know what you think of this podcast
it gets into the juice of it about 15 mins in!
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message#282/ Building a SUCCESS mindset, getting better LASTING outcomes, charging your batteries & whats needed to WIN longterm; Dr Josh Smith
1h 14m · PublishedMindset for success, getting better outcomes that last, charging your batteries & the one thing you need to WIN longterm; Dr Josh Smith
@drj.smith
@transformxruby
When to know when youre past your limit & how to
importance of setting me time as much as you schedule everything else in me time is just as important
what is the best way to nurture yourself mentally?
….if you don't know who YOU are
You end up living for others
Having otehhr peoples goals that arent your
Cell phone - battery saving
How we act knowing that
-----> relate to body as well
If you don't put you first and you sacrifice that for the kids
Low energy for kids? Is that your best
Parent influence
_____________________
Perfect and ideal is different for everyone - its a lens and perception
In the same environment people have 2 diff experiences depending on so many tother things
Felt crap at that goal , nevr felt enough
What do you have to do to get into the blue category
Grey things you cant click
Starting energy is usually alot harder - make it easier
One mistake, one error, does not have to compound and take on a life of its own. We have a tendency to see a mistake or bad choice as binary, this all-or-nothing success or failure. And once we register failure, there is decreased motivation to make good/healthy choices.
All or nothing
Living in congruence = better results that last
Many times peoples goals arent their own
The feelings around changing your mind
Life is a series of choices. And theyre small
But in the moment everything always feels so big
Even bigger when you struggle
How to alter mindset around not drowning decisions, despite what you feel the size is
but being able to break them down into more manageable steps 👣
We also overemphasise what we don't see in ourselves with what we overemphaze with them
Neuroplasticity
Awareness
If you have a history of making errors
Of struggling
This becomes a BIGGER role
this too we all expect too much too fast and the expectations and perfectionism thing, like be real with what’s achieveale
If you spend so much time focused on all that went wrong, all that you don't like. Etcetc, you will have a negative experience and not even realise or notice the things that ARE happening for you and good things
So you wont enjoy any of the experience
Boundaries especially in relationships, with partners & their families
Especially when they arent on the same path as you / Journey as you
what is something to work towards learning every day?
any tips or advice for 'letting go of what you're not in control of'?
Sunk cost eff
1:05
1.07
→
also body checking and how what you put out there is heard by the universe and your body & how it can impact your progress
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message281/ SLEEP. The Anti-Wellness Wank3ry Series Ep 7. Ruby Cherie x Tom Bainbridge
37m · Published@transformxruby
@tombainbridgecoaching
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message#280 Mike T Nelson - you cant hack physiology or biology. Magic in context. cardio? fat burning? are you running off sugar?
49m · Published@drmiketnelson
Miketnelson.com
@transformxruby
There is so much information out there
But the thing is that thats so generalised and the messaging can really take away from the fact that these are actually really useful tools for some clients and it can make them resist the process if they believe the parrots
Alot of it is great
And it is fact like fasted cardio doesnt burn more fat or increase fatloss
Meal timing or carb timing doesnt matter
Carb cycling is useless
CARBS v FAT
Metabolic flexibility –
Burn more sugar VS burn more fat
VO2 max
This is also where stretching can play a role because a lot of these people are in high stress states which impacts all of this
How does muscle mass and training come into this and why would aerobic training be more beneficial to the overweight population
30:00
38 optimal
Over dieting and training
42
As we know with one of my girls who used fasted training, fasted carbio, i timed carbs and it improved her insulin sensitivity and blood siugar control, she reduced cravings & wasnt so hungry between meals and was able to do runs without tanking and is dropping body fat much easier with that
So lets talk about metabolic flexibility but more so why this is so important for those who have extra body fat especially
Then we can go into where fasted cardio comes in, timing carbs etc
But on the otherend to optimize training and body comp - we need to realise carbs fuel performance in the gym
So people who have alot of body fat to lose have no issue breaking down fat… thats not actually the problem,. The problem is actually in oxidizing that fat so maybe you can talk more on that and things you would consider and implement
How can building more mitochondria help anyone but especially the overweight person - how and why is cardio of more benefit for unfit & overweight people to implement so that they can see better results through training and the rest?
]
What are other benefits of working on metabolic flexibility
How can living in a highly sympathetic state impact yoru body in terms of mobility & movement, training & health - i know you are one for HRV markets - why is recovery so important
Can we talk about the importance of sleep in all of this & its role in metabolic health
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message279/ Artificial sweeteners. The Anti-Wellness Wank3ry Series Ep 6. Ruby Cherie x Tom Bainbridge
28m · PublishedWHAT DO YOU WANT US TO TALK ABOUT!?
STEVIA VS ASPARTAME and other articifuals
natural is better? cancer? cravings? insulin? makes you hold fat?
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message#278; What the LEAN, STRONG DEFINED LOOK really takes- Anti-Wellness Wank3ry Series Ep 5 Ruby Cherie x Tom Bainbridge
30m · PublishedDO you relate to this?
check out episode #250 & #271
--- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message#277; Scales, training logs, your body. How do you make & measure PROGRESS LONG-TERM + the most important YET OVERLOOKED piece. Ft Dillon Phaneuf
1h 12m · Published@dillonphaneuf
@transformxruby
whats next ?
where are you going to go?
Having confidence is showing up for yourself and doing the things you know you need to do and knowing that this all leads to the outcome. If ou give your best and show up for yourself every day, things will work out
But bang on
Scale – hard to let the scale to go up
I think that social media and opinions and make this really hard because “tahts obsessive” that’s
They then start to fear restriction because of the approaches they took before that left them sad, isolated, restricted etcetc
Tried keto etcetc so that rebellion against restriction kicks in
I had a client that never changed because she was following a lot of acceptance and body positive anti diet things but she also wanted to change but because that was what she was surrounding herself with there was a lot of misery through her ambivalence
___ my taste buds –
There are a lot of coaches who get 100% compliant or not? scale weight? Cool heres your macros
This is why I ban the scale for at least 6 months even 12 months, people don’t know how to feel and ttune into their body anymore
They don’t know how to FEEL things anymore
Because this then translates into the gym chasing only numbers not tuning into muscle tension which is the thing you need for muscle growth
Pinpoints that trigger us in the week
My mindset isn’t 100% yet so I cant start until I get this or I cant do this until my mind is 100%
If you haven’t learnt to trust yourself and if you don’t believe you can, you struggle more with the things
And they don’t believe they can and they aren’t doing the protocol as they should
Fuelling for training performance
Training intensity is a skill
Learning to engage certain muscles is a skill
You may feel it everywhere at first and then progressing that
Motivation on a fad or challenge with dumb approaches but then what and that’s when people relapse exactly they were addicted to results they lost the path
Be willing to progress and realise its not all load on the bar and you cant force it
Lets go back to using more in the log book than just x X x reps
Self talk
More things impact sessions than just muscle as well
And not every session is going to be worth talking about
The unlearning is the hardest work
Its hard to sort our shit out to get on the journey with yourself vs against yourself
100% Real With Ruby; no #BS health, fitness & mindset has 361 episodes in total of non- explicit content. Total playtime is 216:31:48. The language of the podcast is English. This podcast has been added on December 23rd 2022. It might contain more episodes than the ones shown here. It was last updated on May 25th, 2024 18:41.