https://www.instagram.com/coachsamforget/ https://www.instagram.com/transformxruby/ Segment 1: The Impatience Trap Laying ground work Foundations first Weightloss over fat loss Truth of hacks and tricks Process orientated goals 5 k not a 10 k Calorie counting without taking in WHAT ARE you eating WHAT HABTIS are you shifting Things can take longer than we expected when we from set them What completing a task will entail, you cant just have a surface level thing Theres always more to do so you need to realise WHY are you doing this – to feel better, you cant beat yourself up for what isn’t completed : Diets - A Phase, Not a Lifestyle Refusing to eat more/take diet breaks What are the signs that someone is stuck in the dieting mindset, and how can we break free? The you can eat whatever you want You can drink You can eat more and lose weight Bored eating the same thing • The saving for the house, when you do have a little period of time where you want to save more – theres more sacrifices youll have to make • Getting clear on what you are and arent willing to sacrifice How can we shift the focus from short-term results to long-term well-being Getting clear on what you are and arent willing to sacrifice • Don’t feel like its not enough- common – theres always more to do though The goal is to stay in the game the longest Recap the ladder analogy & bag on your back You don’t know what else is out of your bubble until you explore it Blind spots “What if it doesnt work for me” I don't have a method. I have many tools in my toolbox that i tailor to YOU : Finding Joy in the Process The most valuable time to be working with a coach is OUTSIDE of a fatloss phase yet so many people think coaches are just for extreme goals or just losing weight Those whove tried with other coaches and failed so now they wont trust another coach and stay stuck Things are nuts right now Things are really busy Im not ready at the moment, let me get started on some things first & ask about others: What do you find are the most common hard truths that clients often resist or struggle to accept in their fitness journey? --- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message

THE TIME COMPARISONS Only 5% of dieters keep fat off What are the physical and physiological consequences of chronic dieting or only doing mini bulks and not spending most of the year away from dieting But not only physically dieting but a dieters mentality And then the fact most people look at photo shoots online and people DIET FOR THAT TOO I was also very focused on stage focused at first as well and thats something i noticed then but im noticing it even more now where thats the majority of what we see online And then they compare This is why i say do you want to look good for a day or a season or a year and for life Does this happen even without getting really lean but jsut chronic dieting and neer mentally getting to a thriving place MOST OF ALL HIGH FLUX - tie back into how well fuelling enhances your ability to lose fat on more food & live on more food which is essential for the modern food environment + more sustainable ▪️THE VALUE OF SPENDING THE MAJORITY OF YOUR YEAR EATING AT MAINTENANCE Impacts of yoyo dieting, chronically deficiting, and the MYTH of mini bulks stubborn body fat that doesnt mean you keep dieting until you lose it and many times we are just undermuscled - fatloss must be periodized and much less of an occurrence for many wanting to do this for lifestyle but also knowing & emphasizing and how there is a % of fat that comes with muscle too on the topic list bc both come to gether its just minimizing it! How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency? ▪️THE PHYSIOLOGICAL AND PSYCHOLOGICAL BENEFITS OF GETTING OUT OF A DEFICIT AND BACK TO MAINTENANCE ▪️OPTIMIZING YOUR METABOLISM & body composition with SMART nutrition & spending most of your years at or above maintenance if you want to build a bad ass physique Importance of pre workout nutrition The truth behind high insulin and how it doesnt make you fat Importance of food quality & how this enhances your metabolism Processed VS non processed foods Eating mostly at home VS restaurant meals Other considerations for optimizing metabolism & body comp Sleep Stress management Training quality & muscle enhancement - fatloss must be periodized and much less of an occurrence for many wanting to do this for lifestyle but also knowing & emphasizing and how there is a % of fat that comes with muscle too on the topic list bc both come to gether its just minimizing it! How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency? --- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message

stop sabotaging your goals and habits. --- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message

https://www.instagram.com/brandondacruz_/  https://www.instagram.com/transformxruby/ ▪️THE MOST COMMON DIETARY HABITS THAT CAUSE MANY TO SPIN THEIR WHEELS- CONSTANTLY TRYING TO DIET BUT STRUGGLING TO ACTUALLY MAINTAIN A DEFICIT Why is fatloss the only measure of progress? How to find fulfillment and progress outside of wanting to just lean up by dieting Then lead into the importance of fuelling and performing Becomes a part of the lifestyle negatively yes but also identity This is where you see the gaining of more body fat around the body fat ** come back to explain this one RESTRICTED MENTALLY - even if you arent seeing the results But youre looking worse Bloating, digestive issues, you feel fatter because of how your belly feels, you feel more out of control, the mindset around this makes you want to do more, restrict more… more fearful of doing what you need to do So your deficit isnt a deficit anymore Youre burning out your metabolism if you think of it like a car and youre foot on pedal, car in neutral Or youre just driving around the block, running miles on the car, using up petrol for the sake of it but not getting anywhere Unaware of what that physique requires Best physique - comp prep Talk about my status Living in a deficit Yoyoing the restriction and overeating Not fuelling, and thinking only leaning up, losing weight, fat loss VS fuelling performance, FUELLING their metabolism Which is what im all about in my coaching now because thats truly what has you ACTUALLY building the bosy for life Over restricting then leads to performance dropping which only takes them What exactly is the importance of fuelling for performance and going back to fat loss being a measure of progress and only leaning up How can you shift that focus to perforamcne and make them see the importance of it and find fulfillment in that - the higher metabolic flux Cortisol and muscle synthesis and fat burning - where it moves alot into we are running through more glucose and cycling that They only look at the input not the output or think training is the post important thing as out vs the rest of the day but also that you don't know how good you feel until you feel good And its impossible to feel amazing when you are mentally restricting, you don't have to be on 1200 or 1500 calories to be restricting, its a mental thing which is where most people find themselves And then this leads into how we approach our building phase into mini bulks People try mini bulks or 6 months of building… but thats a 6 months of building up not already adding to a HUGE sculpture of work thats already there Ie, they come back after a long lay off or starting otu and theres still alot of training volume and capacity to then build up first How the rate of msucle building depends on alot like are you optimizng for performance? Whats your programming like? Intensity? Consistency? How often are you giving your 100% How often do you take time off? Etcetc Age… 29.20 35:10 I did that mini and mini and i didnt realise until i looked back 2-3 years later all that wasted time when i HAD more time to put in more effort vs now where my business is a higher priority THATS SOMEONE WHO HAS ALTREADY GOT A BACKLOG OF DOING ALL THE WORK, SMASHING IT, not just starting up again or for the first time That potentiates fatloss, no matter if you still don't feel lean enough or you have more weight to lose Especially as you get older this is even more important because age slows this process enough as it is so you need to be alot more strategic with what you do if you want to see the results and add more patience ▪️THE DRAWBACKS OF TRYING TO CONSTANTLY RESTRICT CARBS AKA BEING IN LOW CARB AVAILABILITY The importance of fuelling your performance Building up a high training capacity and metabolic flux = how you can live leaner, stronger and healthier --- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message

do they make you puffy? what else do you need to know? --- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message

https://www.instagram.com/alecbrittonfitness_/ https://www.instagram.com/transformxruby/ - BEING BUSY AND MAKING IT WORK - HOW YOU STILL MANAGE TO GET IN STEPS * meal planning What does it look like for you How does the week look for you How do you plan ahead Keeping it simple is so important - how you manage meal prepping Multi tasking - how you manage steps, getting activity in, fitting in your sessions * you don’t always feel like showing up, especially when youre tired – for steps, for eating the heathier choice, for training * meal prep helping here with - how you can use it as fuel to be a good role model for your family because you do it in a way that empowers and strengthens not starves you - when people competed before how that distorts your lens of lean the realities of coming away from that • They then call themselves • - You didn’t just give up those things - There was the body distortion that went with it and for many other people its also their relationship with food as well as their body to get there - someone who hasn't got a weight to lose but they want a leaner look... AND THINK FATLOSS is the answer the reality of building muscle expectation of results especially if you stay in maintenance or keep wanting to dip into a deficit people wanting to go into a cut 4 or 6 months into trying to eat more when they are only getting back into training hard dont chase 2 rabbits at once --- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message

https://www.instagram.com/clara_theexerpsych/ https://www.instagram.com/transformxruby/ BODY IMAGE analysis:  https://www.ncbi.nlm.nih.gov/books/NBK546582/  What if we are comparing ourselves to an old version of ourselves This is why we want to change our bodies in the first place bc we want to be perceived in a certain way and think our body and changing it is whats going to make us feel happier more satisfied, more confident like we can wear skimpy clothes or whatever  But is it really?  Again how can being so  Don't like letting go of control  They feel they  Safety and defense and needing to know all the ins and outs so they need to know  The brain loves certain  predictability  We may have the goal which is ours and it is ours but we are seeing it in a different language or lens than it actually is or we say we want it but we don't realise that our view of how to get there is totally wrong  How can a physique orientated focus / approach impact eating patterns that don't serve us like emotional eating,  Hyperfixate on the body we think we should have How it can lead us into a trajectory we don't want --- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message

And other things to consider --- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message

NSFW WHAT YOU NEED TO HEAR THIS NEW YEAR --- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message

On today’s episode of Transformation Talks, we’re joined by Ruby Cherie, an integrative specialist who connects the mind and body, taking into account all aspects that make up your life-changing transformation to permanently change the trajectory of your life without unsustainable or restrictive diets and programs. Here’s what we got into in today’s talk: The importance of eliminating timelines (⁠01:41⁠) How to change your “default settings” (⁠09:07⁠) Falling in love with our processes (⁠26:08⁠) The truth about being “on track” (⁠37:10⁠) The true value of a coach or program (⁠56:57⁠) Ruby’s Fast 5 answers (⁠67:09⁠) Here’s where you can connect more deeply with Ruby:Instagram: ⁠https://www.instagram.com/transformxruby/⁠Facebook: ⁠https://www.facebook.com/Rubyreneecherie --- Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message