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

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Resilience is the real flex

This is where people can be a bottle neck to themselves in not being patient in this process

Resistance is not bad

What people think they need to do to get to their goal is rarely reality

And how most advice out there sets people up to yoyo or be



Start action and then you get motivation but no

Motivation needs to be there and we do have it. Thats why you want change. Its just we put it into the wrong places with the wrong ideas of



Meet ourselves where we are

YIN x YANG



Discipline isnt bad, its just how its used

Its not the tool but how its used

You wont always enjoy it but itll come. Kind of like my running. And then i started loving the hate for it for how it makes me feel

The reason why i have confidence and where i am now is because i do something hard more often than not

constantly chasing more thinking that will make them happy

Or just checking boxes



Where does the relationship with our bodies and food come into this and our past stories are

MOTIVATION…. How relying on it sets you back and thinking you need more willpower and discipline sets you back. They are parts of the process no doubt, but how we use them is all wrong



We cant change what we arent aware of

Sense of self is more than one thing, we are many dimensions of self

We are too busy trying to make a masterpiece of our bodies and fix that stuff over making our lives our masterpiece, we are forgetting how all of that is the soil on which we are doing the gardening of our habits, actions and selves

Visual accommodation



You cant think yourself out of a thinking dilemma or fix something with the same mindset that created it



You cant see the box from the inside, or the storm from the inside

You question everything except that which you absolutely believe to be true

Becoming more aware in itself is progress



Emotions

We arent rational humans



Fat loss is never the happy end point. Its part of the process but a goal usually as a means to a greater goal that has more holding power - because yes some people have fat to lose and many may need to lose a decent amount for health - but its rarely ever a holding force for results beacuse we can easily sabotage our way back to where we were before or worse

What is progress - Without THIS you cant live your life the way you want NOT live a life that you love



Dj board dials

They may make amazing music at times but at other times just sound like noise



The more you try to force, pressure, berate, control.. The less you actually have



You can get all the progress, make amazing changes, but never even realise it because you didnt work on the relationship with your body image and self or do the inner work

You didnt look into your actual LIFE





UNREALISTIC EXPECTATIONS

Yes health seeking but it seems like people think that that and body goals are 2 different things

They arent 2 different things its health AND physique

I like focusing on performance. Health drives performance. Fuel and nourishment drives it. Respecting youself improves it

And performance is also perf in life → physique



Realities of progress. The diminishing returns as you advance

Measures of progress that matter more as physique change is slow

How the scale sets us back and many others back



exhaust ourselves with more stress which further sends us backwards vs asking for help and realising old keys wont open new doors



I have a saying that “youll never get results with any new approach or coach if you keep the same mindset as all the prior times you failed or fell off or quit”[

Lets dig in



Again unrealistix expectations



Cognitive distortions in your journey and how chasing a former you holds you back



How you can make huge changes in a small amount of time and what those look liek in reality - and how not seeing those as the biggest pieces of the transformation puzzle will hold you back long t

Thing is that its not just about helping clients to lose weight - because so many people can do that on their own tho i will say HOW to get from A to B really matters for hte rest of the journey , iuts the rest of it that a coach is most beneficial for and why a coach is an invaluable piece of the puzzle for the long term vs the old promoted way of just a diet….



Its not “teach them how and let them off” because its not just a diet anymore, its like, its proactive health and longevity, its teaching a better way to live. Its all the stuff needed to thrive in life. Sometimes the hard conversations and a coach challenging you against your need to always lean out is the best thing for you because thats where many women find themselves

So why is it so important to focus on building muscle and committing to building phases ** which can be eating maintenance too but just committing to building OUT of a diet in general















Do you want to be skinny or lean;

How dieting for every occasion hold you back

Not staying in one long enough - give it at least 16 months





Burn more in the gym - my approach to build training capacity



Getting leaner in the future much easier

My weight from when i started



“We can diet at any time to get lean” *** time fallacy *** conception of time

*** i want to lkook like ____________



WHAT IT TAKES TO BUILD THE LEAN PHYSIQUE YOU WANT

Do you want to be skinny or lean?











FEELS LIKE WE ARE WORKING SO HARD BC WE ARE PUTTING IT IN FOCUS, but do your actions align? Your HONEST mindset & focus… or is dieting still on your mind

“I don't want to get bulky”



Genetics of abs and glutes

▪️THE BENEFITS OF BUILDING MUSCLE & WHY IT’S IMPORTANT FOR WOMEN TO FOCUS ON

myokines







How we don't see ourselves as we are and how we hold ourselves back with bottle necking

A coach is the most important here because we will always sabotage

How clothes arent a great measure of progress if you get antsy about tight jeans and pants

Food choices - like brandon said

Beliefs around food and relship with food can also screw you over and alter hormones

Emotional eating, boredom etc can turn your maintenance/building phase into more fat > muscle

Not hoarding your food for night time to optimise your progress in this phase



THE BENEFITS OF BUILDING MUSCLE & WHY IT’S IMPORTANT FOR WOMEN TO FOCUS ON

Mindset and psychology ones



▪️THE BENEFITS OF COMMITTING TO A BUILDING PHASE TO BETTER YOUR PHYSIQUE



▪️WHY YOU NEED TO STOP DIETING IN ORDER TO BUILD AN APPRECIABLE AMOUNT OF MUSCLE





Not eating enough to build

Eating too much

And change isn’t happening quick! So settle in. Stop changing things up because you don’t see a change after 12 wks! Not to say nothing is happening in that amount of time, but it’s very unfair to have such high expectations on your body!!



Every time you decide to diet when you feel too uncomfortable with extra weight, you likely are stopping the muscle building process. Many of you need more muscle to get the look you want, not more dieting. Stop constantly sabotaging your goals!





If your goal is a lean or toned body,

To reduce your bodyfat % and look chiseled



Fat loss is only half the equation.

The other half is BUILDING MUSCLE.



Too many women never reach their physique goals cos

they're only focused on fat loss (& go about it the wrong way)



In real time; the RATIO of building muscle is 5:1

Building muscle is where it's at for changing the shape + composition of your body.


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Muscle

Macros

Micros

Metabolism

Movement

Mindset

Momentum

Muscle muscle muscle again



People want physique change yet we are sold numbers and fancy things

People struggle once they start chasing a way down or a leaner version of themselves - they think it looks like __________

But really it looks like ____



So lets talk about

▪️THE TWO MOST IMPORTANT FACTORS FOR BUILDING & MAINTAINING MUSCLE: RESISTANCE TRAINING & SUFFICIENT PROTEIN INTAKE - starting with training

MPS > MPB

The manner they train isnt conducive to the results they want

They chase FATIGUE vs a stimulus

Inspite of what they do vs because of what they do

Its not just fatigue ,its entertainment they want and its complicated over effective

VOLUME - the new thing of speaking so much on low volume now… its like speaking the best in the research without applying it to you. Prog overload

Super human

Chasing prs all the time will let you down

Drop sets need to be strategized

I loveee myoreps as an example but things need a strategy and standardization



People do too many fluffy things that arent effective

But if you are doing big for your buck exercises… things also look different

FEELING something =/= it being more effective

Training to failure and understanding what that feels like is a skill in itself and you do get better at it over time

There are exercises are are more SKILL and MOVEMENT to learn and others that are more muscle





Can we do short back and forths? I want to pull up my last IG post and go through each of my slides separately for you





MUSCLE is your metabolic currency



Muscle, Protein, the Muscle centric approach

TRAINING, the importance of muscle for women, and both these factors in the diet phase, the maintenance and after phase and why is it so important

RESISTANCE TRAINING

Progress is made when you are OUTSIDE of fatloss. Fatloss is the small non eventful part that reveals the progress you made NOT dieting.

Maintenance is life, its progress, its where more magic happens. Then you can add some calories where needed to push more progress in the gym

Progress is made IN THE GYM for physique goals

What it takes to build the physique - the importance of training. Training quality and then all things around training that need to be considered for building phases

Building phases don't always necessitate a surplus, but a surplus can make for a better environment for many. Fat can be lost much quicker than muscle is gained

▪️WHY YOU NEED TO FOCUS ON FAT LOSS & MUSCLE MAINTENANCE DURING A DIET RATHER THAN CHASING SCALE WEIGHT LOSS



▪️ other MOST COMMON BUILDING PHASE MISTAKES: NOT STAYING IN A BUILDING PHASE LONG ENOUGH & TRAINING RELATED MISTAKES



What people do instead - if they arent getting sore anymore or if something plateaus they just change it vs realllly challenging it and forcing change and then seeing what else needs changing to improve upon that



Every new program its a total overhaul. Like you mentioned the KPI

Every 4 weeks…. Challenges do this… alot of coaches do this to “keep clients: and appease them but not to actually get them results

Which is why you need a great coach who is willing to have these convos and challenge you

Have joy outside of the gym and get in get out

What should be in a log book

You mentioned it with one of your guys still progressing a couple months in so you kept pushing him





Educate and empower - and going through the process and doing the thing is the best education you can get as well - sometimes we overthink ourselves out of ever realising results because there is that power of the brain




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how to create an INDOMITABLE LIFE



fat loss phase? what phase?

the reality of the journey, progress, expectations

training

what coaching is

what you should be considering for your journey and self

how to get permanent results and set you up for progressing to your best




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REPLAY of #222



@karinnordinphd

@transformxruby

___

To become a new version of me i have to make different decisions

GROWTH MINDSET

Embracing the HARD

Facing resistance, its normal

Main specific i think theres something wrong with my body

evidence in the past

Self belief

PERCEIVED IDENTITY

SELF BELIEFS

Challenge

You will never have evidence in the past for something you want to create (thats new)

Intrinsic motivation

Its hard to care about our aging self etc

Its easy to be motivated by the now

“I can never follow through with anything”

“People who have a heap of things on their list

Re-framing the way we think

tangible things you can do to create these shifts and discipline vs. skill development.

Learn to like it

Right now we may not -

Mind management

YOU CANT JUST GET THESE TOOOLS you need to to

Alot of people find this hard with a new way of eating

And then continuing it on

Same with waking up and showing up to the gym and keeping consistency

Because yeah cool we can start a habit do it for a while and then fall off

Cognitive awareness & flexibilityPOWER OF ACCOUNTABILITY

how and why to embrace failure.

how our mindset on behavior is often black and white, how to change the way we view this, and how behavior change actually works.

procrastination / self-talk that stops the acting part

Snakes and ladders

RELATEDNESS

I love how you said that so excited - people don't

People don't understand what they need

And tune into their feelings

What they want to feel or run away from






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Let me know if you relate

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