100% Real With Ruby; nutrition, strength, fat loss, muscle, macros - without the fluff

Ruby Cherie | Evidence based transformation coach + nutrition expert
  • 0.0 (0)
  • HEALTH & FITNESS

no BS nutrition, metabolism, fat loss, muscle + mindset for women who train hard but still feel stuck or ready to take things to the next level you’ve done the diets + macros, but your body doesn’t match the effort i’m ruby cherie (@transformxruby), helping you build muscle, eat carbs without fear + train with intent so you stop second-guessing and finally feel strong, confident, in control (for good) whether you’re 30, 40 or beyond—here you'll learn, unlearn and get results that actually last no fluff. no fads. just real talk that gets real results xo. your new podcast bestie

  1. 5 DAYS AGO

    #473; i thought i was getting stronger… so why isn’t my body showing it? before you change your program again… here’s what’s actually missing

    i thought i was getting stronger… so why isn’t my body showing it? if you’ve ever looked at your logbook and thought, “okay, my lifts are going up, i’m training hard, i’m showing up… so why do i still not see the definition, shape, glutes, legs, or body change i want?” this episode is for you. because progress in training is not just about adding weight or ticking off another workout. and getting stronger does not always mean your program is giving your body the exact signal it needs for body recomposition, muscle growth, or visible physique change. @transformxruby on instagram If you’re tired of wasting months chasing inconsistent results or feeling frustrated because your workouts don’t add up, this episode is your wake-up call. here I share my proven framework so you can make EACH SESSION COUNT we want you AVOIDING burnout so that you can make progress that lasts i’m breaking down how often you should really change your workouts, why changing your program too soon can keep you stuck, and why the answer is not always a new split, new glute day, new rep range, or another random app program. we talk about progressive overload, execution, main lifts, accessories, rep ranges, training footage, warm up sets, recovery, glute growth, training in a deficit, and why your body does not care if your workout feels fresh as much as it cares about whether the work is actually progressing. 4 MASSIVE TAKEAWAYS 1. ask: what is the result you actually want? 2. don’t just look at the load increasing or the reps increasing 3. slower progress doesn’t mean that something isn’t working 4. remember: performance drives physique. your goal is muscle if this episode makes you rethink how you’re training, send it to someone who keeps changing workouts and wondering why nothing is changing. rate the podcast, leave a review, and message me what clicked for you. if you are serious about transforming your body you want to gain empowerment and education through living the experience of what real results FEEL and LOOK like… so you FINALLLY stop getting confused in the traps of quick-fix gimmicks and marketing slogans This episode will change the way you think about training, progress, and long-term results. Tune in and don’t forget to follow on for me – reach out with your questions – and dm me if you want a more personal connection – to take YOUR journey to a whole new level 😊 we want a journey that EXCELS AND ENDURES.. one that feels good and fits into what matters most to you ion live… that’s what makes your goals inevitable — because real change requires consistency, not constantly switching things up. andwe need the ladder stacked against the RIGHT wall to start with 😉 bc I DO get it - it’s so easy to think youre doing the right things in the gym and know when things stop working…. I used to think it was obvious anyway… until I started having deeper conversations with women more recently and no joke – theres more BS out there than ever before, so its easy to get confused in it all. the right things ARE the right things… but based on the wrong circles of information… or even the right info to some degree… just not applied to you, where you are right now…. and this? its costing you more than just strength, muscle, and definition. The confidence and belief in yourself… fades –with each struggle IT WILL MEAN THE WORLD TO ME if you IT WILL MEAN THE WORLD TO ME if you send it to someonerate the podcast five starsgive feedbackmessage me on IG!! I love love connecting on a deeper level with you all find me @transformxrubyon instagram Apply for a free consult: hereor click https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkDirect link to DM me on IG:https://ig.me/m/transformxruby PS; performance drives physique. your goal ismuscle

    19 min

  2. 24 APR

    #472/ the best reps, sets + workout splits for body recomposition; why “lifting heavy” isn’t enough, what women 35+ need to know

    Heavy weights are not magic… And higher reps CAN feel productive BOTH can leave you stuck if you’re missing the part that really matters in your training…  In this episode, I’m breaking down one of the most overcomplicated topics in women’s fitness right now… lighter weights vs heavier weights, higher reps vs lower reps, the “best” number of sets, and the “perfect” workout split for women over 35. And honestly, this is exactly where so many women get pulled off course.i don't blame you with all the conflicting advice online. Lift heavier. Lift lighter. Do 3 x 8. Do 15 reps. Train more. Rest more. Full body. Upper lower. Push pull legs. No wonder your head’s fried. this is the best place to start if you’re over 35, training hard, and still feeling confused by all the noise around heavier weights, higher reps, and the “best” workout split. Because what feels effective is not always what changes your body. This is also a bigger conversation about body recomposition, because so many women are chasing numbers, feelings, and workout styles instead of learning how to create truly effective work in the gym. In this episode, I strip it right back. A set that burns is not automatically a better set. A workout that leaves you wrecked is not automatically a muscle building workout. And lifting heavier is not some magic fix either if you do not understand how to brace, control the movement, challenge the target muscle, and actually progress what you’re doing.  I’m walking you through why higher reps can feel more productive but often make it harder to judge true effort, why more sets and more days are not automatically better, how to think about workout splits based on your actual life and recovery, and why body recomposition rewards honesty, method, and patience more than chaos and guesswork. so….what actually matters when it comes to building muscle, changing your shape, and getting better body composition after 35? I unpack the truth about rep ranges, why higher reps often feel more effective than they really are, why heavy lifting is not the answer on its own, how sets only matter if the work inside them is real, and why your split should fit your recovery and your real life… not your fantasy self. 3 mini wins to take from this episode: How to properly judge your sets + reps You can put together a weekly structure that works for you - Cos we need to Stop asking what split is “best” and ask what setup lets me train well enough, often enough, and recover well enough to actually improve. Film one main lift this week and ask, did that set actually challenge me, or did it just feel hard? If you know another woman who is doing all the things and still feels like her body is not changing the way she hoped, share this episode with her. And if this podcast helps you, a five star rating genuinely helps me get it in front of more women without selling my soul to ads. Anyone who wants to come on for a chat about their own journey or struggles, message me. I’d love that. find me @transformxruby on instagram Apply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link Direct link to DM me on IG:https://ig.me/m/transformxruby

    21 min

  3. 17 APR

    471; is any muscle even growing? I’m taking my sets to failure and training hard but nothing is changing…

    If your workouts feel hard but your body still isn’t changing, this episode is probably going to hit. Because this is where so many women get stuck: you’re showing up, you’re doing the work, your sessions feel hard… but the muscle growth you thought all that effort would create just isn’t showing up yet. And that messes with your head fast. In this episode, I’m breaking down why “hard” and “effective” are not always the same thing when it comes to body recomposition, muscle gain, and visible definition. We’re getting into effective reps, training to failure, why most people misjudge how close they actually are to failure, and why your hips, lats, shoulder blades, tempo, and range of motion matter far more than most women realise. I also talk about why your glutes, shoulders, legs, or back may not be changing the way you want, why program hopping can keep you stuck, and why midlife women often blame age, hormones, or perimenopause for problems that are also coming from under-muscled physiques and undercooked training. Two mini wins to take into your next session: 1. Film one of your working sets and actually watch your range, tempo, and where you lose tension. 2. Don’t just stop when the set starts feeling hard. Notice when the reps actually slow down. If this episode makes you think differently about your own training, send it to someone who needs it, save it, and if you’re watching on YouTube leave me a comment with the lift you struggle to “feel” the most. And if anyone wants to come on for a chat about their own journey, body recomp struggles, or what’s been feeling hard lately, message me. I’d love that. find me @transformxruby on instagram Apply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link Direct link to DM me on IG: https://ig.me/m/transformxruby

    26 min

  4. 10 APR

    470. you’ve been trying to lose fat for years. here’s why you still feel stuck between dieting and building muscle

    if you’ve been trying to lose fat for what feels like your whole life… or you’re in that weird place where you’re technically trying to just build muscle, get your metabolism up so you can diet better next time… but youre clinging to the next fat loss phase… wanting to do both now even, but it just feels like youre in between the 2  - this one’s going to hit. because in part 2, michelle and i get into the bit almost no one talks about properly. the awkward middle place  the place where a lot of women live for years: half dieting - half building half trying to be flexible - half trying to be “good” still focusing on the scale still freaking out over photos still not really trusting themselves and still not actually building the body they want. so many women say they want body recomposition. but the only proof we have been taught to chase? The scale, the mirror, progress photos on the weekly… expecting them to look obviously different every few weeks. that’s the trap. because the body you say you want? that body is built through muscle. and muscle is slow. slower than your old diet brain is comfortable with. so what happens? you train. you try. you show up. then you check the wrong things too often. then you decide it’s not working. then you either panic, slash food, or mentally check out. that’s why so many women live in this weird place where they’re technically trying hard but still feel like nothing is changing. it’s not always that the process is wrong. sometimes the proof you’re looking for is. this is what i unpacked on the podcast with one of my long-term clients. we went deep on: scale obsession progress photo spirals why muscle-building feels invisible for so long why women keep expecting visible change too soon and what to focus on instead if you actually want body comp to happen a lot of women are dieting just enough to feel it not enough to change anything & its the pace many of you STAY stuck… if you’re over 30, over the all-or-nothing cycle, over feeling like your body should be changing more by now, and over pretending the scale doesn’t still get in your head… this episode is for you. because the goal is not to spend the rest of your life “trying to be good.” it’s to build a body and a life that actually reflect the work you’re putting in. more in this episode: why maintenance is the phase most women were never taught why tiny deficits can keep women stuck for years what hormones are actually impacting in midlife why muscle matters more than another round of panic dieting why self-trust is everything and how to stop living in that miserable middle where nothing fully works find me ⁠@transformxruby ⁠on instagram Apply for a free consult: ⁠https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link⁠ Direct link to DM me on IG:⁠https://ig.me/m/transformxruby⁠

    1hr 4min

  5. 3 APR

    #469. “I’ve been working my ass off and expected to see more by now” — why michelle’s body wasn’t changing (+ what changed)

    if you’ve been training hard, hitting protein, trying to build muscle…. But you feel like your body should be changing more by now… this episode is going to hit. michelle gets a lil vulnerable with me…  to unpack what actually changed her body composition after years of lifting, dieting, comparing photos, obsessing over the scale, and mentally living in the next fat loss phase. (which was a HUGE drainer) we talk about why lifting heavy is not the same as training for hypertrophy, why so many women over 40 stay stuck in that awkward middle ground between trying to lose fat and trying to build muscle, and why maintenance is the phase most women were never taught — but desperately need. we also get into the deeper stuff:• the scale having way too much power• progress photos turning into self-sabotage• why small calorie deficits can feel hard without doing much• how hormones can mess with appetite, energy, body image, and consistency• why real body recomposition takes far longer than most women realise• what it actually takes to stop flip-flopping and finally build the body you want If youre over 30yo, this podcast will hit… if youre perimeno… this will hit harder If you spent years in and out of diets and youre just SO OVER it by now You just want to SEE SOMETHING You want to see MUSCLE DEFINITION You want to look as strong and fit as you feel when youre in your zone Have more energy, more confidence, more self trust…  This episode is for you - its time to BUILD a body that actually reflects the work you are putting in. It’s why coaching needs to be more than just macros and weigh-ins if you actually want long-term change. MORE in this episode: The fear of regaining weight… of eating more why the scale and progress photos can keep women stuck the difference between strength training and hypertrophy training why maintenance matters more than most women think how to know if a calorie deficit is actually working why body recomposition in women over 40 requires a different mindset the identity shift that makes fat loss finally work without spiralling Body recomposition truths for women over 40, maintenance phases, calorie deficits made effective and fat loss myths + perimenopause fat loss

    43 min

  6. 27 MAR

    468. Why dieting isn’t getting you leaner: the recomp truth women 35+ need to hear about fat loss, maintenance and muscle gain

    If you feel like you’re training hard, eating well. and still not getting leaner... this eipisode covers it a;; do you truly know what your body needs if you want body recomposition, better muscle tone, and a body that changes for real? In this one, I’m breaking down why so many women stay stuck in the cycle of trying harder, cutting calories again, chasing fat loss, and still not seeing the definition, shape, or body recomposition they actually want. Because the truth is, you’re probably not failing from lack of discipline.You’re focusing on the wrong things. We get into: why fat loss and muscle building are not the same jobwhy maintenance is often the phase women need mostwhy low calories can keep you stuck in a half-dieted, half-built middlewhy training quality, progression, and performance matter more than “burning more”why feeling fluffy is not the same thing as getting fathow carbs, recovery, and better fuelling actually support the physique you wantwhy the scale is a terrible main metric for body recompositionwhen it actually makes sense to diet — and when it doesn’tIf you’ve been stuck in the loop of:“I feel like I’m doing everything right”“I don’t know why I can’t stay consistent”“I just want to lean out, but my body isn’t changing”“I’m scared to eat more because I don’t want to gain weight”…this episode will help you understand what’s really going on. This is for women who want to build muscle, improve body composition, feel stronger in the gym, stop obsessing over the scale, and finally get out of the chronic dieting cycle. If this hits, send it to a friend who’s sick of feeling like she has to eat less and do more forever.

    27 min

  7. 20 MAR

    467/ build a lean physique without dieting; stop living on low calories! Tracey learnt that the fastest way to change your physique isn't what you think

    QUESTION; is your training actually buildiing the muscle that creates shape? Do you know the difference between what feels hard vs what is effective? Tracey didnt... but she swore her training was already in place and that it was a dieting issue holding her back... so- many of you may be asking... how can i actually get toned? ive been dieting but im still not seeing muscle definition! if you’re training hard, “eating pretty good,” and still looking… just not toned like you hoped… ? this episode is for you. because the problem usually isn’t that you need another fat loss phase or to get tighter on your calories. You simply CANNOT diet your way into a physique that requires muscle. in episode 467, i’m joined by Tracey — and her story is basically every woman who’s lived on low calories, done the shakes, done the “clean up,” lost weight… and still didn’t look like she lifted. what changed everything wasn’t a new meal plan or even tweaking her diet… Yeah she did start eating more… and in fact we increased her maintenance calories only a couple of months in.. BUT it was training like it actually made the biggest change. She thought it was just needing to get the fuelling right - that her training was already set. She loved it. She showed up. She followed all the “right things” she got off her social media account - ONLY…… she wasnt, it wasnt - . we talk about: why “i train hard” doesn’t mean your muscles are getting the messagethe leg press epiphany that took her from ticking boxes to real progression (locking in, depth, failure reps)why 3×12 and rep targets can keep you stuck (because you’re quitting early without realizing it)the underrated power of rest, bracing, and setup (the unsexy stuff that literally builds the body)fueling like someone who wants performance (yes, carbs — oats + banana + honey became her preworkout non-negotiable)and the biggest one: what happened when she finally ditched the scale and stopped needing daily reassuranceif you’ve been stuck in the loop of “i’ll just lose the fat first”… this might be the episode that makes you stop and go: oh. i’ve been doing it backwards.how carbs + maintenance calories made her train harder, recover better, and actually stay consistentand the scale piece… because if the scale has been your main metric, it’s also been your main triggerinstagram: @transformxruby dm me the word: RECOMP on IG if you resonate with this and if you want to reach out to tracey - she would love to chat keywords: body recomposition, build muscle, strength training for women, training to failure, progressive overload, maintenance calories, carbs for training, scale obsession, dieting fatigue, perimenopause fitness

    50 min
  8. 466/ the biggest lie women are told about body recomposition (+ a blueprint to take home) - luke leaman p4

    13 MAR

    466/ the biggest lie women are told about body recomposition (+ a blueprint to take home) - luke leaman p4

    MOST women fail because they dont understand what the process looks like... and this is ESPECIALLY the case for women over 35 - bcos things do. not. work. the. same. anyomre some women find they train hard, eat“better,” and somehow feel like they look worse.... the biggest lie women are told about body recomposition? that if you just “train hard and eat clean”… your body will magically tighten up fast. and when it doesn’t happen in 8–12 weeks, you assume you’re failing. in episode 466 of 100% real with ruby, i’m joined by luke leaman for part 4 to pull the curtain back on what’s actually going on. we talk about why you can feel like you look worse while you’re literally in the middle of looking better — and why the women who swear they “gain muscle too fast” are usually just reacting to swelling, inflammation, and post-workout tightness (not actual muscle growth overnight). you’ll learn:• the pump vs real tissue growth (why you “deflate” when you take a week off)• why heavy lifting creates that harder, denser look (even if the scale doesn’t move)• why jeans not fitting after leg day isn’t “bulking” (it’s temporary)• why you can’t force-feed muscle growth (and what happens when you try)• the long-game blueprint: maintenance, small adjustments, and patience that actually pays off• why the “prep” phase matters (aka: shit before the fit) your blueprint to take home:• stop judging your body 24 hours after training.• run a 30-day runway: track 2 lifts, aim for 1 tiny win per week.• if you want results that last, think 6 months minimum — not 6 weeks. find me @transformxruby on instagram@ apply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link direct link to dm me on ig:https://ig.me/m/transformxruby

    33 min
See All (476)

Trailer

About

no BS nutrition, metabolism, fat loss, muscle + mindset for women who train hard but still feel stuck or ready to take things to the next level you’ve done the diets + macros, but your body doesn’t match the effort i’m ruby cherie (@transformxruby), helping you build muscle, eat carbs without fear + train with intent so you stop second-guessing and finally feel strong, confident, in control (for good) whether you’re 30, 40 or beyond—here you'll learn, unlearn and get results that actually last no fluff. no fads. just real talk that gets real results xo. your new podcast bestie

Information

You Might Also Like