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334 episodes
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100% Real With Ruby; no #BS health, fitness & mindset Ruby Cherie
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- Health & Fitness
BEHIND THE LEAN BODY LIFESTYLE - Nutrition, Training, Health & Body Composition - where amazing conversations happen.
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#330; Training for the physique you want- why lifting heavy or hard isnt enough/ Jeremiah Bair
https://www.instagram.com/jeremiahbair/
https://www.instagram.com/transformxruby/
PEOPLE LOSE WEIGHT AND THEN STICK TO THAT
And yes tehy think its pushing it further
But when they try to build… get uncomfy or diet for the next summer or event
And find themselves more unhappy and more disappointed
-WE WANT PEOPLE WHO WANT TO COME IN AND BUILD MUSCLE
- ADDRESSING THE STRUGGLES WITH BUILDING MUSCLE
- THINGS THAT STOP PEOPLE FROM BUILDING THE PHYSIQUE THEY WANT
- WHEN THEY START TRAINING HARD AND FEEL LIKE THEYRE JUST FEELING BULKY
- REALITIES AROUND THE MINDSET THAT STOPS US SEEING RESULTS
Why its so important to spend more time building muscle
Realities of building muscle & how its not jsut eat more
You need to learn how to train HARD
Build up your training capacity
Matching the reps to the exercises as well ans the right exercises for you
How about general
Number sets
Reasons i like the hip thrust
Why having a coach is so fuckign important for this phase
How your own cognitive distortions and how you arent seeing yourself as you are can hold you back
Most online programs arent effective
IMPORTANCE OF TRACKING FOOD
IMPORTANCE OF CHECKINS IN
Why jumping straight into fat loss even if you ahve fat to lose wont set you up for success
How we sabotage ourselves
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329 Make your health & fitness goals an enjoyable ride, not a chaotic rollercoaster Aram Grigorian
@transformxruby
@4weeks2thebeach
I feel like people FEEL they need more work than they realise
That training in itself is what will ghet us there
It is ONLY weight training – SMART training – that builds the body
But the shit all around it – the nutrition, the lifestyle, the habits
They matter
Training doesn’t burn that many calories
More usually leads to body decomposition
Because you cant recover, you aren’t able to give your best every session the same way on a smart prog
And then you aren’t building muscle
You gain more fat bc you arnet in a prime place for muscle and your habits most likely have you getting softer over time
Where is the experience in all of this
Enjoying the process
You can have the meal plan the training
But lets talk about what stopped you getting results before
Why you lost them if you got them
Lets start there
- I didn’t start here
- I have non negotiables
Once your quality of life improves, the aesthetics look after themselves
Because what you do everyday improves
Your energy improves
Your motivation, momentum, base line habits improve.
- focus on the movemnts and how they feel
- they don’t make menus and tailor our food environment in bubbles for our calorie flexibility
- if you didn’t have that mindset of tradeoffs, its not all or nothing – you would have had a worst outcome and you wouldn’t have been able to do what was needed for your big event. You wouldn’t have had the energy or clarity
That’s the thing there are non negotiables. You aren’t going to be good at managing life in these periods if you only care in perfect circumstances.
- You can want it but do your actions align?
Hard as a coach to challenge you and to have conversations especially when you yourself avoid them
Wanting to look better **
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#328; What is progress - Without THIS you cant live your life the way you want NOT live a life that you love/ Stu Graham
https://spotifyanchor-web.app.link/e/UJhNkPTF6Ib
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 -
#327 Do you want to be skinny OR lean? To look softer or defined? WHAT IT TAKES TO BUILD THE LEAN PHYSIQUE YOU WANT/ Brandon DaCruz
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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#326; On training: OPTIMIZING YOUR BODY COMPOSITION FOR LONG TERM SUCCESS Brandon Da Cruz
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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325- ANTI WELLNESS WANK3RY- what phase am I in and YOUR MAINTENANCE is NOT the amount of calories you are struggling to lose weight on
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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