100% Real With Ruby; No #BS Nutrition, Fitness, Fat Loss, Muscle, Macros + Mindset podcast

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تمت الإضافة منذ قبل four أعوام

المحتوى المقدم من Ruby Cherie. يتم تحميل جميع محتويات البودكاست بما في ذلك الحلقات والرسومات وأوصاف البودكاست وتقديمها مباشرة بواسطة Ruby Cherie أو شريك منصة البودكاست الخاص بهم. إذا كنت تعتقد أن شخصًا ما يستخدم عملك المحمي بحقوق الطبع والنشر دون إذنك، فيمكنك اتباع العملية الموضحة هنا https://ar.player.fm/legal.

TED Business

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The trick to powerful public speaking | Lawrence Bernstein 17:27

منذ 20 weeks17:27

التشغيل لاحقا

قوائم

إعجاب

احب

17:27

Why do so many of us get nervous when public speaking? Communication expert Lawrence Bernstein says the key to dealing with the pressure is as simple as having a casual chat. He introduces the "coffee shop test" as a way to help you overcome nerves, connect with your audience and deliver a message that truly resonates. After the talk, Modupe explains a similar approach in academia called the "Grandma test," and how public speaking can be as simple as a conversation with grandma. Want to help shape TED’s shows going forward? Fill out our survey ! Become a TED Member today at https://ted.com/join Learn more about TED Next at ted.com/futureyou Hosted on Acast. See acast.com/privacy for more information.…

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

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Ruby Cherie (@transformxruby) brings the best guests who are not just evidence based, but experience based we address your questions & cut the BS so you can break free of confusion - empowering you to a LEAN, STRONG & HEALTHY LIFESTYLE - Build muscle, strength & change your body composition - where amazing conversations happen Mindset is usually the main thing that holds people back. here, there's nothing we hold back there's no selling zero BS let's help you never have to diet again

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#Fitness #Ruby Cherie

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

updated منذ يومين

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414 حلقات

#Fitness #Ruby Cherie

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100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

1
411/ Why weight loss won't work for you… & how to actually lose fat FAST (without the rebound or burnout) 19:57

منذ يومين19:57

19:57

why your calorie deficit isn't working and how to break free from the endless dieting cycle this is why tiny deficits and weekend “cheat days” aren’t harmless, why your body isn’t responding the way it should, and what actually needs to happen before you ever start dieting. we cover how to prime your body, fuel your metabolism, build a maintenance lifestyle, and create real results that don’t disappear the second life gets busy. if you’ve been spinning your wheels, scared of food, or stuck between tracking obsessively and throwing in the towel—this one will change the game. this isn’t another “how to lose weight” episode. this is the real reason you’re stuck in diet jail and the exact path out. the truth about “effective” deficits you’re not failing. you’re just skipping the one phase that actually makes fat loss work. this isn’t another “cut calories and hope for the best” episode. this is about the part no one talks about—the pre-diet phase. the part where your body actually gets the chance to respond to what you’re doing. where fat loss finally becomes possible. we’re walking through the real reason you feel like you’re doing everything “right” but getting nowhere—and what needs to happen before you ever cut calories again. inside, we break down: why fat loss doesn’t start with the diet—it starts with your environment why “eating clean” and eating enough are not the same how trying to live in a deficit is keeping you stuck in chaos the reason you feel like a failure when you’re actually just exhausted\ how to get out of survival mode and into a body that works with you you’ll leave this episode knowing exactly why you’ve been spinning your wheels—and how to shift into a fat loss phase that actually works (without it taking over your whole life). 📌 fat loss isn’t supposed to be your full-time job. it’s supposed to end. and this is how you make sure it does.…

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

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410/ Jayme Shiarla; rewire your mindset, rebuild your self-trust, stop self sabotage: the missing link no one told you about 1:23:02

منذ 6 أيام1:23:02

1:23:02

The real reason you keep finding yourself in a loop or just trying harder you don’t need another diet — you need a new way to see yourself. in this raw and real episode with executive coach jayme shiarla, we unpack the actual reasons you keep sabotaging progress… even when you know what to do. every woman who’s dieted for years knows this feeling: you want to change, but you keep circling the same stuckness. if you’ve ever felt like you know what to do but can’t seem to do it—this one’s for you. 🧠 2 mini wins you’ll leave with: -how to build awareness without judgment (yes, even mid-binge) -the mindset reframe that turns rest into progress, not punishment your “stuck” is a nervous system strategy youve learnt through repetition and your upbringing Its now become a habit Like any habit… it just needs some nudging toward one that SERVES vs sabotages. ready to change the story? 👇 let’s go deeper: comment your biggest takeaway. share this with a friend who needs it. or come chat about your own story — i want your voice in this. Jayme Shiarla is an Executive Wellness Coach, speaker, author, and workshop facilitator who empowers high-achieving professionals to find fulfillment beyond their titles and to finally feel aligned in their personal and professional lives. Through her 1:1 coaching programs, Jayme helps her clients break free from autopilot living and reclaim joy, peace, and purpose. She’s also the host of the Make Time For Your Mind With Coach Jayme podcast, where she shares practical tools and powerful conversations that challenge listeners to grow mentally, emotionally, and spiritually. Off the stage and outside the coaching room, Jayme is a lover of Christ, CrossFit, and coffee. She finds joy in serving through her church, losing herself in a good book, and showing up as the ultimate hype-woman for those around her. Her energy is contagious, her heart is big, and her mission is clear: to help others rise by living with intention and truth. Www.coachjayme.com Www.instagram.com/jaymethecoach Www.linkedin.com/in/jaymethecoach https://open.spotify.com/show/4xaWKbOKdpCdeDvocYuIl7?si=0c345dbf1f544261 https://www.amazon.com.au/Beyond-Words-Quotes-Inspire-Action/dp/B0F6M3ZCP2 https://open.spotify.com/episode/4Q2f6PwZYHcg1meQqeXxBF?si=th2Zns5nRNWzEOMnzEQgDw https://open.spotify.com/episode/3JdRwOQ7xDKDLvoKrCyofG?si=-xLc1nGKRAKnzR3jKEZR6g https://open.spotify.com/episode/7GkZEsla8umNVJ91dLPijJ?si=d2bd403ec3aa49c1&nd=1&dlsi=1cb3bdfb9b704fbd find me @transformxruby on instagramask podcast questions: https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_link 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…

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

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#409; the real reason women gain belly fat after 35 (the truth about cortisol + fat storage) 23:59

منذ 9 أيام23:59

23:59

think it’s just cortisol causing belly fat after 35? here’s the real reason your body’s not responding and what to fix if fat loss keeps stalling. you’ve been told it’s your hormones. that it’s cortisol’s fault. but what if the real reason belly fat is sticking around after 35 isn’t your hormones—it’s your recovery? in this episode, we break down what’s actually happening with cortisol, fat storage, and why the things that used to work just… don’t anymore. we cover: • why cortisol isn’t the villain (and what is) • how your stress response is sabotaging your progress • why fasted training, low carb, and HIIT might be keeping you puffy • how your 40s body responds to under-recovery • what to focus on instead: muscle, meals, and metabolism • the shift every woman needs to make if she wants real, lasting change this episode is your no-bs guide to understanding why your belly feels softer, your cravings are louder, and your results are slower—even when you’re doing “everything right.” because the answer isn’t harder. it’s smarter. 🎯 if your body feels inflamed, stuck, or like it’s fighting you every step of the way, this one’s for you. 🎧 share it with the women in your life who’ve been blaming themselves—or their age—without seeing what’s really going on underneath. message me on instagram @transformxruby with your biggest takeaway or question—i’d love to hear from you. #womenshealth #cortisol #bellyfat #perimenopause #metabolismafter40 #musclebuilding #recoverymatters #strengthtrainingforwomen #fatlossafter35 #fueloverfear…

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

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#408; How Betty fixed her metabolism to finally drop fat; overtraining, undereating, and the truth about getting lean: most women diet themselves into a hole 1:06:24

منذ 13 يومًا1:06:24

1:06:24

most women are stuck in a cycle of overtraining and under-eating—and still not seeing results. this episode breaks down the truth about why that’s happening. in this episode, we go straight into the real reason most women are stuck spinning their wheels. if you’ve been training 5–7 days a week, living on 1600 calories, and still not seeing results—you’re not alone. and no, it’s not your hormones. it’s the hole you’ve dieted yourself into. betty’s story is one we see far too often: starting with good intentions, chasing calorie burn, training nonstop, obsessing over the scale—and ending up exhausted, bloated, bingeing on the weekends, and blaming her body. she thought she was doing everything right. until she realized nothing was working. this isn’t a weight loss episode. it’s a wake-up call. you’ll learn: why training more and eating less is not the path to getting lean the hidden signs that you’re under-recovering and over-stressing your system how maintenance (not deficit) changed her body more than any diet ever did the mental trap of chasing control and punishing yourself with food and training what “doing everything right” really means—and how to spot when you’re not this episode will challenge everything you’ve been taught about fat loss, metabolism, and what it takes to build a strong, defined body. it’ll call out the glamorization of grind culture, the fear of food, and the myth that your worth is tied to shrinking yourself. if you’re ready to stop burning yourself into the ground—and start building a body (and life) that actually feels good—this is your episode. share this episode with a friend who needs to hear it. follow me on instagram and shoot me a message if this resonated #womensfitness #fatlosswithoutburnout #musclebuildingforwomen #overtrainingrecovery #undereatingtruth #maintenancephase #strongwomen #dietrecovery…

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

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#407; still tired, puffy, and not seeing progress? high protein isn’t enough—your carb strategy is failing 29:14

منذ 16 يومًا29:14

29:14

youre actually doing the hard yards. youre not always dieting. youre training hard... yet you’re not seeing the shape, definition, or energy you know you should be seeing by now. and the worst part? you start questioning yourself. wondering if something’s broken. if this is just what happens as you get older. let me be clear.... this isn’t just about age either. this is going to be a strategy that can appply to everyone and anyone with an explanation on what matters most... this is about fuel. not just for training. not just for muscle. but for all the in between. and most women—especially in their 40s and 50s—are drastically underfueling the exact systems they’re trying to optimize. in this episode, we go deep into the misunderstood role of carbs. not just for performance, but for recovery, hormone support, better sleep, better moods, and the ability to actually look like you train. i walk you through: • why “eating more” didn’t work last time—and how to fix it • the difference between gaining fat and holding water (and why that puffy feeling is often a good thing) • what carbs are really doing inside your body (hint: it’s not just about gym fuel) • the emotional resistance to carbs after 40—and why it makes sense • how to stop fueling like you’re dieting and start eating like you train with intent • why 200g of carbs isn’t extreme—it’s the baseline for most active women we’ll also talk about how things do shift as you age—but not in the way you’ve been told. you don’t need to slow down. you need to support your body better. carbs aren’t the reason you feel bloated, fluffy, or frustrated. they’re the key to changing that. if you’ve ever said, “i can’t eat like i used to,” this one’s for you. because maybe the problem isn’t that you’re eating more—it’s that you’re still underfueling in all the wrong ways. and the biggest gains come from the moments we stop repeating old tactics that never worked for the body we have now. this isn’t about a bulk. it’s about building something stronger. because the women i work with don’t want to be smaller. they want to be solid. powerful. defined. and that starts with your food actually doing something for you. 🎧 want my guide on how to eat to actually perform? DM me on instagram @transformxruby and i’ll send it over. you’re not alone. and there’s nothing wrong with your body. you just need a new plan—one that finally matches your effort.…

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

1
#406... the truth about body fat scans - dexa, inbody/// (and how gym challenges fool you) 28:21

منذ 20 يومًا28:21

28:21

think your scan results are telling the truth? they’re not. in this episode of 100% real with ruby, we expose the inaccuracies in body fat testing—from DEXA to InBody to those dodgy bathroom scales. these tools promise precision but deliver confusion, making you question progress that’s actually real. you’ll learn: • why your "lean mass" isn't just muscle • how carbs, hydration, and timing screw with results • why gym challenges use misleading data to sell success • what actually matters if you want to change your physique and feel better in your body you’ll walk away knowing exactly why these metrics lie—and how to measure progress in a way that empowers, not derails you. stop letting skewed data run the show. your body is smarter than the tech trying to track it. follow ruby on instagram @transformxruby free resources + coaching: DM me on Instagram or transformxruby.com hashtags: #bodyfatlies #ditchthescale #fitnessmindset #performanceoverperfection #buildnotshrink…

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

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#405; when eating less stops working (what you were never taught about metabolism + maintenance) 34:52

منذ 23 يومًا34:52

34:52

Eating less but not seeing results? Learn why your body isn’t responding and what it actually takes to get leaner, stronger, and finally feel in control again. If you’ve ever thought, “I’m barely eating... so why isn’t anything changing?” —this episode is for you. Because the truth is, eating less doesn’t always lead to weight loss. In fact, for many women in their 30s, 40s, and 50s, it’s the very thing keeping you stuck. Today, we’re diving into what you were never taught about metabolism, suppressed maintenance, and why 1500 calories isn’t your magic number—it’s your red flag. I break down the real reason your body isn’t responding, even though your calories are already low and you’re training 4–5x per week. We’ll talk about: • The difference between unintentional vs. strategic maintenance • Why you feel like you’re in a deficit… but your body doesn’t agree • How weekend habits, stress, under-fueling, and training mismatches keep you plateaued • What your body actually needs to build shape, definition, and finally respond again • Why reverse dieting isn’t the “fix”—and what works better • The mindset shift that helps you stop fearing food and start seeing results If you’re training hard, eating clean, and wondering why the hell nothing’s changing—this is the missing link. You’re not broken. You’re just not being told the full story. 🎯 Listen now if you want to finally get out of the calorie trap and build a body that actually feels good to live in. 👉 DM me "MAINTENANCE" on Instagram @transformxruby if you're ready to fix what’s keeping you stuck. ready to learn the truth about suppressed maintenance, metabolic adaptation, and why your fat loss plateau is NOT about your body being f*kd. its not/ If you’ve been tracking, training, and under-eating without results, this is the episode you need. lemme show you the smarter, more strategic way to build muscle, support your metabolism, and finally see change—without slashing more calories.…

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

1
#404; Stop Cutting Carbs! How I Got Leaner & Stronger After 50 5:12

منذ 24 يومًا5:12

5:12

she did it all “right.” ran herself into the ground. trained 7 days a week. powerlifted. ate low carb. cut calories. but nothing really changed. her strength stalled. her back hurt. and she was exhausted by 3pm most days. she blamed age. until she stopped. and started eating carbs. and she’ll tell you straight: → overtraining didn’t build muscle → low carb didn’t make her lean → all-or-nothing made her miserable for years, she did everything “right” until nothing worked. until her body said: “i’m done.” until she finally tried the thing that scared her most—eating more. and that’s when it clicked. we didn’t just give her more food. we gave her structure. purpose. a plan she could actually recover from. and a body that could finally respond. now she trains less and lifts more. she eats carbs. she has energy. she’s stronger, leaner, and more empowered than ever. and most importantly? she’s free. ➝ if you’re done doing everything but still getting nowhere... you know where to find me.…

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

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#403; whats up with your metabolism? why 1500 Calories isn't your maintenance: the truth about Metabolic Suppression 41:01

منذ 27 يومًا41:01

41:01

its not a real plateau!! and heres how you can break it.... the real dieting dilemma is this; where by and Tom go all in on one of the most misunderstood topics in the fitness world: maintenance calories. Spoiler? If you’ve been stuck at 1500 calories for months and still feel flat, tired, or like your body is holding onto everything… that is not your maintenance—that’s your body surviving. We break down the difference between true maintenance and the plateau trap, why you’re not “doing something wrong” by eating more, and how metabolic suppression sneaks in when you stay in diet mode too long. You’ll learn what foundational habits actually look like, how to fuel like someone who trains, and why your fear of eating more is keeping you stuck. We also cover: • The illusion of maintenance vs. real fuel needs • Why most women confuse survival with success • How training effort must match intake • What to do when fat loss stops working • Why maintenance is a strategy, not a break Whether you’ve been spinning your wheels for months, terrified to eat more, or just confused about why “doing everything right” still isn’t working—this episode will call you out and call you forward. Because real progress doesn’t come from tracking less—it comes from training better, fueling more, and finally choosing a phase that works. instagram.com/transformxrubytransformxruby.com100% Real with Ruby Podcast…

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

1
#402; your fat loss mindset is why you struggle to lose fat and keep it off 54:23

منذ 30 يومًا54:23

54:23

in this episode, ruby joins nikias to dismantle one of the biggest paradoxes in fitness: how your constant pursuit of fat loss might be the very thing keeping you stuck. if you’ve ever felt like you’re trying your hardest—but the scale won’t budge, your body won’t change, and you’re exhausted from tracking and starting over—this conversation is for you. we dig deep into the psychological traps behind chronic dieting, accidental maintenance, body image identity, and the fear of gaining fat. you’ll learn why eating more doesn’t always lead to weight gain, why most women aren't building the body they want (even in a deficit), and how to finally create a system that actually works long term—without extremes. expect tough love, real-life analogies, and a perspective shift that could change the way you train, eat, and think about progress forever. if you’ve been feeling stuck despite doing everything “right”—this episode will help you understand why, and what to do next.…

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

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#401; Dal Sekhon - why you still self-sabotage your fat loss & health goals (even when you want it so badly) 1:01:31

منذ 5 weeks1:01:31

1:01:31

want long term results? this is what noone tells you about finding your "why" wanting goals and knowing how great is is for you isnt enough to get you consistently doing the thing If you know what to do but still can’t stick to it... this episode is for you. You keep saying you want it. You keep starting over. And you’re tired of feeling like you’re the problem. In this episode, I talk with Dal about what really holds women back—even when we want it so badly. We dive into why motivation isn’t enough, why you keep sabotaging even though you know better, and why trying harder just leads to more burnout. This isn’t about finding a better plan. It’s about looking at what’s underneath the patterns that keep pulling you off track. In this brutally honest and refreshingly human episode, Ruby sits down with Dal to unpack the real reasons women stay stuck—even when they’re motivated, even when they "know better," and even when they’ve done all the right things before. Dal shares how she lost over 100 pounds without starving, without shame, and without burning herself into the ground. She reveals the identity shifts, scheduled maintenance phases, emotional unraveling, and deep mindset work that led her to long-term success. If you’ve ever felt broken for not being able to "just stick to it," this episode will leave you seen, grounded, and ready to focus on the real work that actually creates change. What we cover: Why 1500 calories isn’t your maintenance Why cycle syncing & fasting advice often hurts women How the nervous system makes or breaks consistency Why "finding your why" doesn't help if you're still dysregulated Emotional eating, overtraining, self-trust & what actually works This episode blends education, empowerment, and emotional truth—without fluff or performance. Keywords: female fat loss, emotional eating, muscle gain for women, nervous system and fat loss, self-sabotage, cycle syncing myths, carbs and training, consistency struggles, diet culture recovery, maintenance mindset, weight loss plateau, women's strength training CTA: Share this with the women in your life who keep starting over. And if this hit home? Take a walk and really sit with it.…

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

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#400- why your body stops responding... even when you're following the plan (&why pushing through severely costs you) 16:35

منذ 5 weeks16:35

16:35

You thought you were ready to diet. You felt strong, focused, and "mentally there." But somehow, despite your best intentions, you're stuck. You’re tired, nibbling more, lifting less, and your body? Not responding like it used to. In this raw, real episode, Ruby breaks down one of the most frustrating places to be as a high-performing woman in a fat loss phase: when your body slips into a suppressed maintenance, and you don’t even see it happening. It’s not a lack of discipline—it’s that you're unknowingly dieting in limbo. We tackle the real reasons behind metabolic stalls, carb fear, recovery gaps, and why obsessively "tightening up" after results start to slow actually leads to burnout, not breakthroughs. This is a must-listen if you’re: Afraid of increasing calories after seeing progress Confused by your cravings and constant fatigue Feeling like you’re stuck in a loop of trying harder but getting nowhere Scared to let go of dieting even when you know it's time to You’ll leave this episode with permission to pause, pivot, and rebuild trust in your body again—with clear, grounded steps on how to get out of that unintentional maintenance trap. Because dieting isn’t the goal—being fueled, strong, and thriving is. If this hits, share it with the woman still white-knuckling her plan. Take a moment to reflect, breathe, and ask: is this still serving me? Follow us on Instagram: @transformxruby @100realwithrubypodcast topics: female fat loss, sustainable fat loss, carb myths, women over 40, fat loss over 40, muscle gain for women, recovery and fat loss, cycle syncing, fat loss for performance…

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

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399; Jeff Hoehn why the bulk-cut cycle fails women: the truth about building your physique \ 1:10:14

منذ 6 weeks1:10:14

1:10:14

do you keep telling yourself "i'll build muscle after this next fat loss phase"... but that phase never really ends? : you can't out-diet poor training. and you can't shortcut the time it takes to actually build muscle. • what if your "maintenance" calories are actually holding you back? • why obsessing over the scale is stopping your physique progress • how to break free from the bulk-cut-bulk-cut loop for good this is the episode that will change how you see training, fueling, and results. refocus on your training intensity—are you truly pushing close enough to failure? fuel like you mean it—undereating doesn’t build muscle (and yes, carbs are your friend). commit to a building phase that lasts longer than you think you need (12 months minimum). stop measuring your worth by the scale—track your strength gains instead. like this convo? share it with a friend who needs the tough love. i want to hear from you—want to come on the podcast and talk about your journey? message me. find me @transformxruby on instagram ask podcast questions: https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_link 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 Find jeff here; https://www.instagram.com/jeffhoehn_/ scroll down for time stamps Building muscle requires a training stimulus, not just diet. Many women make the mistake of not eating enough to build muscle. Focus on performance metrics rather than just scale weight. Training close to failure is essential for muscle growth. Nutrition plays a critical role in optimizing training performance. Body composition is key to understanding fat loss and muscle gain. Mindset affects how individuals approach training and nutrition. Optimizing metabolism can enhance fat loss phases. Finding joy in training can lead to better long-term results. The scale should not be the only measure of progress. Your body needs fat to function properly. Training properly can lead to muscle growth. Nutrition must align with training for effective results. Quality food choices are crucial for muscle building. Managing stress is essential for muscle retention. Building muscle takes time and patience. You can maintain muscle without being in a surplus. Cardio can aid recovery and overall health. Tracking nutrition can help create awareness. Stress management is key to achieving body composition goals. "You can't diet on muscle." "It's glorified yo-yo dieting." "You actually never give it time." "Women need to train differently than men." "We want fat loss, not weight loss." "Muscle growth is a slow process." "You're not made out of wood." "You can start to build muscle." "Nutrition needs to match training." "Training is super important." "Building muscle is a slow process." "You can't be in a deficit forever." "Eat enough for long enough to see changes." "Stress on the body is a huge factor." 00:00 Introduction to Muscle Building and Nutrition 02:51 Common Mistakes in Muscle Building for Women 06:07 Training Techniques for Effective Muscle Growth 08:50 The Importance of Nutrition in Muscle Building 12:06 Understanding Body Composition and Fat Loss 14:58 The Role of Mindset in Training and Nutrition 17:48 Optimizing Metabolism for Better Results 21:03 Finding Joy in the Process of Building Muscle 23:49 The Relationship with the Scale and Body Image 27:06 Conclusion and Key Takeaways 36:06 Understanding Body Composition and Nutrition 39:21 The Importance of Inputs in Muscle Building 43:09 Training Techniques for Effective Muscle Growth 49:42 Balancing Cardio and Strength Training 01:00:19 Nutrition Strategies for Optimal Performance 01:05:24 The Role of Stress in Body Composition…

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

1
#398; burnt out from dieting but still not at your goal? Here’s a strategy that works (& saves you sanity) 17:57

منذ 6 weeks17:57

17:57

Why Eating More Might Be the Missing Piece in Your Fat Loss JourneyAre you stuck in a fat loss phase but secretly burning out? Are you scared that taking a break means failure, laziness, or losing progress? In this episode of 100% Real with Ruby, we tackle one of the most misunderstood—and most important—strategies in sustainable body transformation: the strategic diet break. This isn’t about quitting. It’s about learning to pull back so you can move forward with more strength, clarity, and long-term success. What you’ll learn: The real reason you’re not losing fat (hint: it’s not lack of effort) What a diet break actually is—and how to do it right Why your metabolism hasn’t “broken”—but your strategy might be The research behind why breaks protect muscle + improve results How to shift your identity from dieter to strong, fuelled, and in control Why you might need a break even if you're not "lean enough" The difference between pushing harder vs. pushing smarter How diet breaks preserve muscle, improve results, and prevent burnout The studies that prove breaks work better than constant dieting Real-world mindset shifts and client stories that prove this works This episode is for high-achievers, all-or-nothing thinkers, and women stuck in the loop of always trying but never quite getting there. If you want to break free from chronic dieting and finally build the physique you want—without running yourself into the ground—this one’s for you. Topics: diet break, fat loss plateau, weight loss burnout, muscle preservation, metabolic health, training fatigue, female transformation, strategic nutrition, sustainable fat loss, intentional maintenance, high-achiever weight loss, diet fatigue, training recovery…

100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

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# 397; the truth building the physique you want beyond your 30s, 40s & 50s. are you stuck doing the opposite? 1:02:21

منذ 7 weeks1:02:21

1:02:21

In this engaging conversation, Ruby Cherie and Sarah Carne delve into the complexities of body transformation, emphasizing the importance of building muscle before focusing on fat loss. They discuss the common obsession with scale weight among women and how it can hinder progress. The conversation highlights the need for a mindset shift towards performance and strength training, rather than merely chasing numbers. They also explore the significance of training intensity, recovery, and the long-term journey of achieving a desired physique. In this conversation, Ruby Cherie discusses the importance of nutrient density, muscle building, and the impact of mindset on health and fitness. She emphasizes the need for personalized coaching and the essential habits for aging gracefully, including the role of alcohol in fitness journeys. The discussion highlights the significance of building muscle for overall health and aesthetics, as well as the mental aspects of dieting and maintaining a healthy lifestyle. • Building your best physique takes time and patience. • Women often need to focus on gaining muscle before losing fat. • The scale can be misleading and detrimental to self-image. • Chasing a specific weight can lead to unhealthy habits. • Performance and strength should be prioritized over aesthetics. • Muscle takes up space, and gaining it can change body composition. • Training intensity is crucial for muscle growth. • Recovery is just as important as training for building muscle. • Body transformation is a long-term journey, not a quick fix. • Mindset shifts are essential for sustainable progress. Nutrient density is crucial for body transformation. • Building muscle can significantly improve skin and overall appearance. • Mindset plays a vital role in dieting and health. • Alcohol consumption can hinder fitness progress. • It's important to focus on habits that support aging gracefully. • Personalized coaching is more effective than group programs. • Consistency in training is key, even with limited time. • Mental audits can help identify unhealthy dieting patterns. • Building muscle should be prioritized as we age. • Healthy habits should be treated as essential as brushing teeth. Sound Bites "The body that you want takes way longer to build." "Most women refuse to be patient." "The scale is huge for most women." "You can't just gain 10 pounds and do nonchalant training." "You need to be in a building phase." "You need to continue lifting to keep what's there." "Muscles let go of this thing called myoclines." "If you build the muscle under there, that's gonna push up." "It's generational, and kids pick up on things." "You can't want the outcome without the habits." "You have to mentally take the reprieve." "You need to take a mental audit." "You can't think about it even outside of coaching." "Step away from fat loss for a while, build your physique." Chapters 00:00Introduction to Body Transformation Goals 02:54The Importance of Building Muscle First 06:09The Scale Obsession and Its Impact on Women 09:00Chasing Numbers: The Misconception of Weight Loss 11:48Performance Over Aesthetics: Shifting Mindsets 15:04The Reality of Building Muscle and Fat Loss Phases 17:52Training Intensity and Recovery: Key to Muscle Growth 21:11Understanding Body Composition Changes 24:01The Long-Term Journey of Body Transformation 35:18Nutrient Density and Body Transformation 40:21The Role of Muscle in Health and Aesthetics 46:32Mindset and the Dieting Mentality 52:05Essential Habits for Aging Gracefully 01:01:05The Importance of Personalized Coaching…

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