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

Ruby Cherie | Evidence based transformation coach + nutrition expert

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. 6d ago

    #477/ the biggest body recomposition mistake women keep making when chasing lean + toned without gaining fat

    This episode is for the woman who is training, tracking, trying to eat better, trying to progressively overload, trying to do the right thing… but still looking at her body but still wondering why her body doesn’t look as lean, toned or defined as she wants it to. Still thinking, “Why do I not look like I train yet?” PS; if you want to stop the  overthinking and stressing this stuff; Heres a direct link to DM me on IG:https://ig.me/m/transformxruby  and/or Apply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link I realized something halfway through recording this episode  — and it’s probably one of the biggest reasons so many women get stuck in that frustrating cycle of dieting, losing a little, then gaining it all back. OK. Actually, I take that back two things. the first one was the obsession with the scale. but one huge overlooked factor in all of this is just how much you body check yourselves and it’s hardly ever in a positive light so obviously the negative is going to be enhanced because what you focus on grows,…. I can’t really think of a greater cause of sabotage, can you? You know that feeling? You don’t feel as lean. You don’t feel as toned. You don’t feel as defined. And when you compare yourself to the goal bodies you save on Instagram, it feels like everyone else has figured something out that you haven’t. Because this is where so many women get stuck. You want body recomposition. You want to build muscle, lose fat, feel leaner, feel tighter, feel more defined, and finally have your body reflect the work you’re putting in. But you’re still judging the process by the same things you used in every fat-loss phase. The scale. Progress photos. Pants fit. Whether your stomach feels flat. Whether you were “good” with food this week. And yes, those things can have a place. But they are not the whole game. In this episode, I’m talking about why training quality, strength, reps, range of motion, form, execution, bracing, training videos and progression matter so much more than most women realise when the goal is to actually change your shape. Because if you want to look like you train, your training has to become the main thing. Not the thing you tick off in the background while all your focus goes into calories, cardio, the scale and whether your body looks different this week. The goal isn’t just to weigh less. Or buy the smaller pair of pants… You can have both and still hate the way you look…  The goal is to build the body that makes fat loss worth revealing. And thats the thing we get sold on these glamorous timelines where dropping pounds or hitting a specific size is our only measure of progress.  When I talk to women about body recomposition, every single time I find the trap to be in that direction Which reminds me of what my clients keep saying.. when they finally learnt what it feels like really up the ante on training…focusing on building strength and improving form, they finally felt  a sense of real progress that their past xperiences never captured They’re feeling more confident, more in control, and their bodies respond when they prioritize the actual work of training. Over and over – it has proven to be the gamechanger. not just in the women I coach, but it’s the #1 foundation of my own success And training and your log books?  they arent a nice to have – they,. are,. the.. everythings to have. the needs to have. the painkillers not the vitamins…  cos without it? changes in body shape or fat loss are slow, delayed, and often fleeting. Progress depends on the effort, the focus, and the quality of training. find me @transformxruby on instagram

    31 min

  2. May 22

    #476; Why your workouts aren’t changing your body: the muscle-building mistakes women 35+ keep making

    This is the episode for the woman who is training, dieting, walking, tracking and trying so hard… but still doesn’t understand why her body isn’t changing your body needs, a reason to adapt. It needs the right reason. In this episode of 100% Real with Ruby, I’m joined by coach Jace Lopez for a no-fluff conversation about what actually builds muscle — and why so many women are training hard, sweating, chasing the burn, doing high reps, adding more circuits… but still not seeing the body change they want. Because here’s the truth: you can’t diet your way into muscle you haven’t built. We break down why body recomposition happens through what you do in the gym, why progressive overload is not always this perfect straight line upwards, why reps and weights will fluctuate, and why feeling sore, pumped or cooked after a session does not automatically mean you’ve created the stimulus your body needs to build muscle. We also talk about effective reps, mechanical tension, high motor unit recruitment, lower rep ranges, fatigue management, bracing, execution, and why women don’t need “softer” training or completely different training to men — they need training that actually gives the body a reason to adapt. If you’re a woman over 35 or 40 and you feel like you’re doing everything — eating less, walking more, training often, trying to “tone up” — but your body still feels soft, stuck or like it just isn’t changing the way you want it to, this episode will help you understand what your workouts might be missing. This is your reminder that training is not just something you “add on” to fat loss. Training is the thing that builds the shape. This episode is for the woman who feels like she’s doing all the things ... training, walking, eating less, trying to be consistent but her body still isn’t changing the way she wants it to. I’m chatting with coach Jace Lopez about what actually builds muscle, why so many women are chasing the wrong things in the gym, and why burn, sweat, soreness, high reps and feeling exhausted after a workout aren’t always signs that your training is effective. We get into progressive overload, strength training, body recomposition, effective reps, mechanical tension, motor unit recruitment, bracing, execution, fatigue management and why learning how to train properly matters so much if you want to build lean muscle, feel stronger and actually change your shape. And especially if you’re over 35 or 40, tired of dieting, tired of scale obsession, tired of feeling soft despite working hard, this episode will help you see training differently. Because the goal isn’t just to burn more calories. The goal is to give your body a reason to build. 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

    49 min

  3. May 15

    475; Menopause weight gain, belly fat, metabolism, and why your body feels different after 40 – Amanda Thebe

    WHY DOES PROGRESS FEEL SO. MUCH. HARDER. NOW!?!!? I promise, your body didn’t suddenly turn against you… but the way you’ve been trying to control it might not fit this season anymore this is for the woman who feels like nothing changed, but everything feels harder.   I’m joined by Amanda Thebe for the menopause conversation women actually need: we talk perimenopause, metabolism, weight gain, menopause belly, body recomposition, strength training, protein, sleep, recovery, cardio, zone 2, HIIT, alcohol, MHT, and body image.   The core message is that menopause does not stop women over 35 or 40 from making progress, losing fat, building muscle, improving body composition, or feeling strong again. But it can change the conditions around the plan. Sleep can get worse, cravings can increase, recovery can drop, body shape can shift, motivation can change, and the emotional impact of feeling unlike yourself can make consistency much harder.   If you’ve been feeling like your body is foreign, your old plan is not working the same, your stomach is suddenly where everything goes, or you’re stuck between panic dieting and giving up, this episode will help you understand what is actually happening and what to focus on next.   If this episode hits you, share it with a woman who needs to hear she is not broken.   intelligent strength training matters more than just doing hard workouts protein and structured meals need to support your training, lifestyle AND recovery and cardio STILL has value – but dosage and type matters a fktonne more and yes body image work must also be a part of this equation   this podcast will give you hope and clear up some lies you’ve been told from gUrUs preying on your insecurities and fears   menopause DOESN’T stop progress… but it does mean you cant wing it anymore and the message I want to keep on drumming home to you is   calories still matter, but so does the woman trying to execute them the bouncing skittles (aka your estrogen now)  can deeply impact your sleep, hunger, cravings, recovery, motivation, body shape, emotional regulation, body image, and how easy it is to execute the plan   trying to follow the same strategies… get tighter, stricter… trying to “stubborn your way through” another diet… another calorie cut… another I JUST WANT THIS WEIGHT OFF… will only set you up for more catastrophe   so yeah – even if you ARE doing the same things… for most women, there will be elements you arent aware of that have changed, but for the small few who ARE on top of it all… as you have been most of your life – until now, its because those were broken strategies to begin with   youre not being dramatic, I promised you aren’t doomed – and no, you didn’t suddenly get lazy… I get that last part can be a real fear, bc you fear letting yourself go.. getting too lazy and it getting “worse”   you feel confused and honestly, a bit scared. “is this menopause, am I failing, or do I just not know what to do anymore?” “tell me there is a reason this feels harder, but also tell me I still have options.”   this IS hard, you’re not imagining it and it is NOT you – BUT….  we need to stop making it harder and more complicated than it needs to be its about DROWNING OUT THE NOISE so you can start doing the RIGHT things with MORE INTENT   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

    57 min

  4. May 8

    #474; why does my body feel like it stopped working after 40: What you need to know about belly fat, metabolism & hormones with Amanda Thebe

    you know that feeling when you are technically doing the same things… but your body does not feel like your body anymore?   “why do i not feel like myself anymore?”  your sleep is off. your anxiety is at levels you’ve never experienced it… your brain feels foggy. your waist feels different. your hunger is weird. your training feels harder.  your motivation feels gone. and the most frustrating part is, you cannot tell if you are stressed, slacking off, getting lazier…  hormonal, or just losing the plot.   this is the episode i wish more women heard before they spent years blaming themselves. because for so many women, it is not just a few hot flushes. it is the feeling of not recognising yourself. i’m joined by amanda thebe, author of menopocalypse, and we talk about perimenopause as the great unsettling. especially when women arent JUST dismissed or given treatments and solutions for the wrong problem… anxiety… depression… maybe even the pill to “regulate things” but then theres the constant punches from social media giving you all the things you want to hear but selling false hope, promises that are built from lies…   too many doctors treat symptoms in isolation because this information isnt spread enough… we are doing better. but not good enough. also, yes… your  bloods can be “normal” while you still feel anything but normal, so knowing what to ask for matters.   in here we talk about brain fog, anxiety, poor sleep, night sweats, belly fat, constipation, joint pain, migraines, urinary symptoms, vaginal dryness, painful sex, itchy skin, fatigue, body composition changes and why symptoms can show up before your period obviously changes.   we also talk about HRT and MHT with nuance. not fear. not worship. nuance. some women may benefit, some women may not be candidates, some women may not want it, but every woman deserves an informed conversation with someone who actually understands menopause. we also cover bioidentical hormones, regulated options, and why “natural” can still be a sales pitch.     mini takeaways from this episode:   1. look for symptom clusters, not one random symptom (its easier to link them together that way)  2. stop asking “what supplement fixes this?” and start asking “what support do i actually need?” 3. strength train to build the body you want to age in, not just to burn calories 4. build your base with strength training, walking, protein, sleep and small wins If you are keeping active, keeping your mind in check… not trying to solve it with another diet or going harder… your body will stop fighting you back and you can work with it in this hard time   if you want to come on for a chat about your own journey or struggles, message me.   find me @transformxruby on instagram Amanda: @amanda.thebe LINKS/RESOURCES Apply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link Australasian Menopause Society: https://menopause.org.au For those in USA/UK - theres a large list here for you: https://amandathebe.com/menopause/  Recommended books:  Menopocalypse by Amanda Thebe:  https://www.amazon.com/Menopocalypse-Learned-Thrive-During-Menopause/dp/1771647604/  Menopause Manifesto - Jen Gunter  https://www.amazon.com/Menopause-Manifesto-Health-Facts-Feminism/dp/0806540664/ref=sr_1_1?crid=3TADIBFGIYSI6&dchild=1&keywords=menopause+manifesto&qid=1620254725&sprefix=menopause+man%2Caps%2C200&sr=8-1  Direct link to DM me on IG: https://ig.me/m/transformxruby

    44 min

  5. May 1

    #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

  6. Apr 24

    #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

  7. Apr 17

    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

  8. Apr 10

    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

    1h 4m
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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

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