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100% Real With Ruby
32 minutes | Sep 23, 2022
#234; structure creates freedom, consistency & results
>> the secret to managing cravings, being able to show up daily and stay consistent, and get the results you want << Is to keep it simple Structure is NOT obsessive It's freedom. Create routines to Produce Progess. LIFE is ALWAYS busy. Shit is always going to pop up.... EVEN MORE, most women tend to put others first before they start taking care of themselves... LEAVING NO TIME FOR YOU... EXHAUSTING! so STOP LYING TO YOURSELVES with... “I don’t have time right now… I’ll wait until things calm down a little, or this happens, or that happens.” If you see the problem AS A PROBLEM It becomes a mountain Stop increasing your barrier of entry. Keep shit simple Repetitive And find JOY in the process Its hard to enjoy and experience the process and life if you're too busy being the bratty-backseat-toddler nagging ARE WE THERE YET the whole time. Yes, it is going to take longer than you like. But time passes anyway life sadly doesn't stop for you. Focus on these tools,, create the habits and lifestyle that not only gets you results, but keeps them If you don't stop & put YOU first for once, If you don't MAKE CHANGE. nothing changes.... and the scale may keep creeping up.. . the clothes in the wardrobe will become more of a dread to try and fit into.... SO SLOW TF down Get a coach, get a proven plan & stop the gold rush with unrealistic expectations Monday reality That dream body? Its gone with all the excuses & reasons you give as to why YOU CAN'T PUT YOURSELF AT THE TOP OF YOUR PRIORITY LIST Its actually selfish NOT to. Bc you arent at your best for those you care about. Happiness and confidence comes from showing up for you.
47 minutes | Sep 16, 2022
#233; The self-sabotage demon/Perfectionism: NOT a badge of honour/Shifting Beliefs/what about alcohol?/ Marci Nevin
IMPATIENCE PERFECTIONISM FIXATING ON STRUGGLES because our wins were never enough Hit a point where what you know you SHOULD do is also against what you THINK you should do So doing less, eating more is scary so you keep sabotaging yourself on your way there __ Being afraid to lose your leanness Especially if you had a history of being over weight & not being confident and trying hard to get there (mostly doing dumbshit) Sense of control that you can finally wear whatever you want and you didnt want to go back to it Scared to let go of control That the identity and perception of self is centered around there Fear of success - Oh no, now what… Mum making comments Anyone else judging other people Thoughts are not truths Feelings are not facts We may feel they are because we shape those around our upbringing and old beliefs But it takes alot of work to break those beliefs When your cognitive load is very high and you have all these thoughts in your brain you have little room for logic to happen This is why will power and discipline & motivation fall through You need to act as if and write as with and truly belief it and visualise it and then act in that way - Patience Overeating, self soothing, perfectionist & avoiding emotions Over analysing Wont take action at all If you are not taking action because you don't think youre going to be perfect then you arent even putting yourself up there to go out there How is that serving you if you arent allowing yourself Quell unsettling emotions You have a problem with yourself but wont do anything about it Now you have guilt and shame Now it leaks into other Alcohol Path of least resistance - not face it and 1- celebrate wins - its your evidence for when you are doing well Its showing you that you are capable Hey look at me making these changes you can do it Always write down at least 1 win ever single day, you will always find something in there and if you cant… youll start creating the reality of making them
49 minutes | Sep 9, 2022
#232/ Challenge, Commit & push into disComfort to Gain Confidence - Ruby Cherie - Sarah Bishops
Today ruby joins me to talk about the realities of transformation including: Pushing your comfort zones Committing to change Letting go of old identities Body image The confidence that comes from showing yourself you're capable of more Connect with Sarah: Instagram: @SarahFordBishop Connect with Ruby Instagram HERE @transformxruby
45 minutes | Sep 2, 2022
#231; unfu*k your diet struggles, create a NEW identity & stop the sabotage w/ Jared Hamilton
Dieting from the inside out podcast @realjaredhamilton @transformxruby Outer work without inner work doesn't work Do you leave space for your emotions? Throwing another diet at it or going harder isnt going to solve an inner game problem How can you escape a jail you don't know youre trapped inside of People don't know whats happening until they gain the weight back Your brain is addicted to taht struggle We crave whats most familiar - >> reticular activating system they believe everything they think and feel Nothing cool happens in pregnancy until 9 months later Perfectionism is the laziest standard because you know you cant live up to it Validating their bad behaviour ___ Take pride in showing up for yourself Not slowing down enough to even start making progress but we think because we are thrashing about and doing alot of HARD WORK in “ ” ” ” we think we are making progress but we are jsut driving around the same block Importance of leaving space for emotions In the moment now - overwhelm is when there are no action steps and priorities and breaking things down Biggest issue is people want results now so they end up never really getting results because they don't shift their mindset Listening VS hearing - and we also do it to ourselves I TRAIN HARD BLAH BLAH BLAH ive been doing this for YEARS and i just was hoping to see results now - where do you think this usually stems from Not feeling motivated, will power… Then people finally starting on a proper program or whatever and thinking they should be soaring through with results because of how long theyve been doing things for without realising that the “”doing the things”” wasnt focused in the right direction Identity!!! self sabotage and developing a new routine how to develop patience and enjoy the journey - and reasons why people struggle with this the downfall of focusing on just a weight goal “ i don't know how to journal What do i journal Where do i start I don't know how to write on this stuff What do i even write on “Being positive” What does consistent mean >> what consistency means and what usually hinders this
8 minutes | Aug 30, 2022
Just a rant; on goal weights and the winners mentality
So keen for this week's episode but in the mean time. A rant
52 minutes | Aug 26, 2022
230; this is what REALLY has to change if you want to dominate your transformation & FEEL like a new person / my client Jade Lee
Chat with my girl Jade
37 minutes | Aug 19, 2022
229/ The Consistency of Consistency & when its hard with Ruby Cherie
The REAL secret of getting your success & happiness NOW: What is consistency? What is CONFIDENCE? HOW do you get to that feeling you crave – that “outcome” Heres the real secret… You know when you nail a good week of nutrition & exercise and you’re feeling good? WHEN YOU DO THE THINGS YOU SAID YOU WERE GOING TO DO when you show up for YOU?? when you dont want to do something bu you do it anyway? That’s the happiness you’re after. THats pride, that's satisfaction THAT IS YOU WINNING! It’s not about the end result, it’s about the journey. Humans are driven by FORWARD ACTION in PURSUIT of something To CAPITALIZE on that, GET EXCITED in the pursuit itself… see THAT as your goal. not the goal itself. WHEN YOU DO HARD SHIT… THAT is what makes you feel empowered & confident. When you stop the comparisons and thinking you should be already perfect at new things. LIKE CALM TF DOWN – this is where you get all overwhelmed & want to tap out. When I was challenging myself to LONG RUNS (I didn’t like running that much BUT I freaking LOVED the feeling of getting through it & the end of it knowing I did it) I was like, one more lap, one more km, one more lap after the one more lap I BROKE IT INTO MINI PIECES as you should with YOUR visions. STOP THE GDAMN IMPATIENCE already… it is NOT serving you. We are meant to move toward a goal WHICH IS WHY we are forever chasing BUT….We don’t have clear vision; it’s just literally running away from our own tails & shadows... not toward the sunshine. AWAY from ghosts and pains, not toward the FEELINGS WE DO WANT - because what are they? we don’t even KNOW how to feel anymore When you move in the right direction, we release chemicals in our brains to keep us excited and on track. THAT IS HOW DOPAMINE WORKS So why aren’t you celebrating your EFFORTS? BELIEVING in yourself? Get. Rid. Of. Your. Timeline. Focus on the process, not the outcome. Find enjoyment in the day-to-day. STOP SKIMPING OUT ON YOUR LIFE EFFORT: celebrate it, embrace the feeling. You will make the process more enjoyable & realise that you can be happy, daily, right now, as long as you’re moving toward.
15 minutes | Aug 18, 2022
228/WHAT STANDARDS ARE YOU HOLDING YOURSELF TO?
WHAT STANDARDS ARE YOU HOLDING YOURSELF TO? hows your balance of self compassion and discipline I forgot to mention the use of a PROS AND CONS LIST sometimes we FEEL there are more cons than there are until we start doing the things and realising the PROS, the CONS are born out of fear usually - or past predicaments any of you resonate with this?
48 minutes | Aug 12, 2022
#227/ Keeping Fatloss & Fitness simple. FATLOSS Mistakes & getting that “toned body” w/ Eric Roberts
@ericrobertsfitness @transformxruby Habits - not luck - not she just has it easy. motivation Most people arent in a calorie surplus but not intentionally Pre-requisites Built up the habits to allow that now And realising fatloss is the tiniest portion of it all There are certain things you need to sacrifice in the short term as well - people have swung too far and sadly many follow the wrong people who ARENT where they are because THOSE PEOPLE ARENT ONLINE or even confident to speak out People try to cash cheques their body cant pay Why is losing weight on its own a shitty goal? When you arent super motivated or shit gets hectic… that goal wont get you through that Here’s why “losing weight” is a sh*tty goal. There needs to be something deeper. there needs to be a reason WHY you are doing these things. Not just “lose 30lbs”. Because when you get tested… You will need to really know why you are doing this to keep you going and push through those times. Why having a goal weight and focusing on numbers can be the biggest selfsabotage Biggest workout mistakes & biggest mistakes you see females make to get their goal body Body image “i love my body” isnt what people say very day People thinking that being happy with their body and loving their body and NOT focusing on the scale or fatloss means they are giving up on success Power of environment and how sometimes you need much more discipline, saying no, tradeoffs and cutting the bullshit 8:25 – fatloss will take your whole life if you do it the wrong way - If you keep putting your goals on hold when shit goes crazy - Lose motivation Fear of gaining more weight – getting worse people think its supposed to be easy because those are the people posting online – well who YOU see anyway because of who you unconsciously choose to pick info from The energy, fatigue – people go to bloods and etcetc to see whats wrong with them I feel like people who have the most focus on their body and scale DON’T HAVE A BIG LIST HAVE A KILL LIST
59 minutes | Aug 5, 2022
#226 Willpower, lifestyle, habits, behaviour change & power of self talk & awareness/Dr Gary Mendoza
Twitter @drgarymend IG @drgarymendoza Stages Of Change @transformxruby Q: What are the barriers to change? Someone thinks they are ready for change Habits don’t die It’s a slow process Little things at a time They feel its not worth their time And when life is crazy or work is crazy, (it always is and we kid ourselves saying its going to calm down) Our brain loves easy Yet we try to complicate things more because SM makes it look fancy And we can do this with the way we approach food, always needing a whole new thing every single day instead of having a routine, or something on autopilot PULL goal FEEL like BE LIKE “goal” “time” Social media doesn’t have time It has now now now or you are behind Results should be a weekly metric like fuck off haha “consciously” Understanding yourself Q: Why does self talk often stop change? Relapse is part of the process Clients will often view a relapse as a failure and use it as a reason to give up on the programme. Part of the reason for this is the trainers/coach’s failure to explain that relapse is actually an important part of the overall process. It may also be the case that the client has set up unrealistic expectations as to what they can achieve, this is known as ‘barrier underestimation’. Lower your expectations at the start - how did that work for you before? Right back to the start? FEEDBACK not failure. Learn from it It is important to temper a client’s initial high expectation at the start of a programme with a dose of reality. They may have tried to get fit/lose weight before without too much success, but they quickly forget these failed attempts. Get them to think about what has happened in the past and draw upon these events. They will often see these past experiences as evidence of failure so if you can get them to look on them as feedback and learn from them it will make this next attempt more likely to succeed. Also going forward they will now have a more realistic outlook and not view the next relapse as a reason to quit. ___________________________________________ Start without too high of an expectation that the only other option is letting yourself down. Dip your toes in and take it slow - view it as a lifestyle thing.
15 minutes | Aug 4, 2022
#225 mini-sode. THRIVING & becoming your best self. Phases of a lifechanging transformation
Falling in love with the process is what gets you to the outcome. // Obsessing over the outcome has you miss out on the process so you will never keep the result that you get /// & you'll never feel satisfied because you'll get carried away in chasing outcomes that never arrive /// because it's never enough and you can never change yourself nor brought life with you
71 minutes | Jul 29, 2022
#224- TRAINING, NUTRITION & MINDSET for a LEANER, STRONGER BODY- your ultimate guide/ Jeremiah Bair & Jeff Hoehn
1/ common mistakes people make when wanting to get that lean defined body 2/ common mistakes people make with training and cardio when wanting to lose weight cardio 3/ people who have dieted for years and still don’t have the body they want 4/ why are maintenance, building & diet breaks so important 5/ building phases =/= youre going to get bulky and fat – NOT if you do it right : things to consider. 6/ importance of protein again and why its so easy to feel fluffy (fuller stomach glycogen) 7/ different phases of training Don’t go adding more bc it didn’t feel like you worked out FEELING the workout doesnt mean effective all the time like if you do strength phases you can leave them not really feeling like you worked out LOL 8/ The value of having a coach in all phases – but the NOT dieting period is actually the most powerful 1. “ want to tone up = a lot of volume far away from failure 2. You need intensity 3. Stressing the cardio more than muscles 4. Junk volume – fatiguing 5. You need to PUSH yourself close to failure still with high rep which makes it hard to do 6. Too flexible with food intake – and still try to fit too much in 7. Like MENTALLY commit to the phase you are in – don’t take a diet mindset into a building phase and visa 8. we can think the answer isn’t muscle because we have a higher fat% 9. SCALE WEIGHT 10. Lifestyle is more important than all the rest but people just hyper focus on calories themselves 11. And youll realise you want to keep pushing even more from you 12. -- People feel like because they don’t have the body they want – weightloss is the only solution People don’t see past the immediate Or they only know struggle so they feel like it will always be hard Lifestyle outside of it Body composition changes at the same body weigh – worst long term measure Muscle IS metabllic Clients don’t understand how strong they actually are Alternate volume amounts Neuro hypertrophy “use muscles” doesn’t = muscle growth You are TRYING to get more muscle to get there Picking the RIGHT exercises for the reps you do as well --- People find it harrrd to detach from the volume because although their fatigued and smashing their way through They FEEL its working and yeah it can also look like its getting results Especially if you are pumped with blood etc People think that the volume increases as you get more advanced but as you can lift more weight – Food choices – tef – gut health – performance @transformxruby @jeffh91_ @jeremiahbair
58 minutes | Jul 15, 2022
#223 The mindset & identity shifts for lifechanging & transformative success/ Kait Ann Michelle
PODCAST - TWITTER - https://twitter.com/KaitAnnMichelle INSTAGRAM - @kaitannmichelle @TRANSFORMXRUBY Psychologically we focus on the negative Challenge beliefs Face it head on Opportunity to get better Time restraint Fixed growth Scared to vocalise what they are doing or want to do, intentions.. Scared to talk about the smallest wins because they feel they will fail Of course you don’t have proof for if it will succeed or not Committing 100% means mentally too We feel like we are going to get fat To lose all our progress and muscle so we keep pushing pushing Bottlenecking ourselves Injury Patience But if that whole time you had external validation Husband People fixate more on the 5% than the 90-95% The thing that pisses me off the post are seeing weekly photos as well Like massive changes should always happen week to week People don’t care about that shit about unsustainability either
58 minutes | Jul 10, 2022
#222 - Identity, behaviour change, embracing the HARD, discipline? & HOW to become a NEW version of you /Karin Nordin
Karin has a Meaningful mornings mini course in her bio @karinnordinphd @transformxruby ___ To become a new version of me i have to make different decisions GROWTH MINDSET Embracing the HARD Facing resistance, its normal Main specific i think theres something wrong with my body evidence in the past Self belief PERCEIVED IDENTITY SELF BELIEFS Challenge You will never have evidence in the past for something you want to create (thats new) Intrinsic motivation Its hard to care about our aging self etc Its easy to be motivated by the now “I can never follow through with anything” “People who have a heap of things on their list Re-framing the way we think tangible things you can do to create these shifts and discipline vs. skill development. Learn to like it Right now we may not - Mind management YOU CANT JUST GET THESE TOOOLS you need to to Alot of people find this hard with a new way of eating And then continuing it on Same with waking up and showing up to the gym and keeping consistency Because yeah cool we can start a habit do it for a while and then fall off Cognitive awareness & flexibilityPOWER OF ACCOUNTABILITY how and why to embrace failure. how our mindset on behavior is often black and white, how to change the way we view this, and how behavior change actually works. procrastination / self-talk that stops the acting part Snakes and ladders RELATEDNESS I love how you said that so excited - people don't People don't understand what they need And tune into their feelings What they want to feel or run away from
65 minutes | Jul 1, 2022
#221- Breaking out of the past to create your ideal future / Jeb Johnston
@jebstuartjohnston @transformxruby Your motivation is externalized People think you always need to enjoy the process but you wont always – remember that you feel better after We need to bring it into a central local of control Skills based Connected and community Connected to their goals Lack of confidence can stop this Fear of committing to a certain path or coach to get you OUT of your patterns because you know the outcome and the shit you deal with now People make it all about their life They don’t know what they want and what it takes – People always think they need a goal to have a process or coach or direction or purpose. How do you help people work past the low self worth - mums making time for themselves without guilt - willpower, discipline, get back on track, failure - the power of a coach/mentor in the process because you cant fix a faulty pattern with the same level of consciousness and it takes someone to question those parts and form new pathways - copiing mechanisms we develop through our lives that we become blind to\\n- the need for validation, proving ones self and trying to "control too much" that you don't have control so you keep recycling the patterns - fear of committing to a certain path or coach to get you out of the patterns -how to help avoid relapse but also know its part of the process and its how you handle it and PERCEIVE it that matters why it matters to get really clear on the direction you are heading so you stop living in your past stories and failures and how to reframe those (the downward arrow technique and any others you have) So many of us struggle with change because we are stuck in the past. We can’t move past our childhood attachment to “comfort” foods. We can’t get past the body we had at 20. We keep holding on to the weights we lifted before life overtook the gym. We are not the same ppl we were 5,10,20 years ago. Responsibilities build, movement drops and convenience wins. So we have a choice: either keep hanging on to those old narratives of who you were and why you can’t change or… get over it. At some point we must accept reality if we want to change it. And the only way to do that is to stop living in the past. Whether it’s an idealized image of who you were or the reason you are who you are today… you are right. The next step is to take your life back and write your own story. Self sabotage What do you get out of it? Everything we do has a reason. If you’ve read my series on motivation you’d say everything we do has a motivation (shameless plug). And it’s one truth that I will defend absolutely. We might not understand that motivation or even realize it’s existence but it is there. When we engage in some type of emotional eating we might feel regret after the fact but before and during we are gaining something from this behavior. It might be coping (emotional avoidance) or chasing the feeling that foods bring you (dopaminergic response). The same can be said for our behaviors around relationships or alcohol. We engage in behaviors for the reward we receive.
58 minutes | Jun 24, 2022
#220 Training & exercise goes beyond getting stronger or building muscle / Rafal Matuszewski
We need to start looking at the body as one solid unit. Stretching, foam rolling Tight vs taut Tempo and how important it can be importance of the little things people miss in trying to always chase load learn how to brace and use your body stop being married to movement and exercises, regression is never true regression when done with intent - training with intent @cuttheshitgetfit Cut the shit Get fit podcast @transformxruby ________________________________ Base of where they are at Don’t want to put a barbell on their back Yes the program and methods work Gen pop They will adapt to a certain point I want to do _____ you will hit a plateau – People feel like it’s a set back when you need to regress things but usually its when load really b They feel like they are fitter than they are You can be really good at something Life happens and then then you figure out you cant Go back to the basics People want to train for entertainment Personal trainers didn’t see the results Hip extension – can you even hip extend properly Foam rolling why – whats the reason? Ie… it disinhibits if anything so whats the purpose of the foam rolling Same with stretching To Passive and active Stretching =/= stability and mobility --- And then Also advanced trainers They just want to chase what they think they want They overthink form Sagittal (forward and backward), frontal (side-to-side), and transverse planes (rotational movement) are the three planes in which your body moves (rotational movement). Multi-planar training is a well-balanced programme that puts the body through its paces in all three planes of motion. Here's a basic breakdown of the many plane types:
45 minutes | Jun 17, 2022
#219 - How to keep moving forward in your goals when life is always busy, you cant give your all, or family life starts taking over/ Jon vlahogiannakos
Manage your expectations know how to dial your dimmer switch its not on or off theres no "right way"
69 minutes | Jun 10, 2022
#218 HOW TO BURN FAT & BUILD MUSCLE - the truths, struggles, good n bad & shit you need to know / Ali Gilbert
@thealigilbert/ @transformxruby/ Diet break Reverse How to train for it Being okay with changing Huffy puffy Short rest periods Keeping the HR up Gain strength Rip muscle fibres to then form newer bigger ones Reps over days and weeks Higher calories and life events People cut too soon Don’t push themselves hard enough Challenge yourself Stimulating muscle enough Before and afters take a very long time for the dramatic ones Trusting the process - like how you need to be all in and not half follow a plan - like adding in extra workouts or trying to restruct food during the day only to find yourself binging later on type thing and all things re this Look worse before you look better Not chronically dieting Reverse dieting type thing Something to remember is not about keeping the lowest weight on the scale of the leanest look that you had maintenance is a range actually progress not stagnation Getting to where you want to be takes a lot more sacrifice a lot more effort a lot more awareness and it is a lot more work but once you finish that phase maintenance is much easier and this is why that lost me to happen in phases EXPECTATIONS- TIMELINES AND DEADLINES ARE WARPED IT ISNT WHAT YOU DO, ITS HOW YOU LIVE - LONG TERM IDENTITY SHIFT - LIVE LIKE A FIT PERSON 2. was more about how to train for effective muscle growth and I guess a little bit more on the whole going to do bulk and cut Cycles for women and see it more as a pursuit because it's more genpop people and what that takes any importance of muscle because of that Touch on the fats are overrated bc like PJ also goes on about with less fats a lot of people don't understand how important it is but instead play it down is something that's dangerous or just don't understand it yet birth control is so easily prescripted and if you want to touch a little bit on birth control you can do that as well 3. BC and HRT with women just your speel on it because HRT is so demonized and hormone health in general bc its similar to males with some aspects.
37 minutes | Jun 7, 2022
#217 How to succeed when life gets crazy - Staying ON THE MAP / Feature on Strong Jon's IG
68 minutes | Jun 2, 2022
#216; GET results without falling into another diet cycle. Skills to live your life by design without obsession, anxiety & overwhelm/Josh Hillis
I can commit to too much for a short time but not a long time You want to make progress but you also have all these other things we will put in We have never done anything Realise the cycle that has always looked the same Actually realise it That should be painful enough that you don’t want to go down that route anymore Working on these skills will be hard at first Its uncomfortable because its new But its different than the drama of crashing and burning Be done enough with the diet cycle of failure that you need to be willing to embrace @joshuahillis @transformxruby How I need to be, What I need to do Flexibility to a way of being “look different in different situations” NO "For others to like me" Situationally dependent Our values are connected to other people Looking good was the way to look good Is it possible to accept myself and change Work on myself and have goals “We don’t often feel like it “ Practice in making mistakes How? Values list Snacking and why behind it What is it about the family Its it about quantity of food or sharing food with them You do need some self care MONEY THING of all the same thing at once Instead, it’s time for you to do the important work of building eating skills, dealing with perfectionism, and clarifying your values around food. It’s a healthier approach, a more effective approach, and an approach that get you the weight loss results you want for a lifetime. --- different tracks – This is why structure and discipline is so important Eating behavior change is hard. We often won't "feel like it." Is it possible to accept myself and change Work on myself and have goals Driving – metaphor TOTALLY BALANCED MEAL This is why structure and discipline is so important LIVE YOUR LIFE BY DESIGN TRAINING WHEELS Emotions Checking in with me is hard I'm going to write that down What do I feel in my body Empty hollow feeling in your stomach Shoulders tight or loose? Breathing right now? Are there any feelings youre having that you can put some words around Where do you see they stem from when How do you deal with the night eating Happiness for me is freedom for myself from being a people pleaser and getting back my sense of self worth and loving my family without conditions. I want to feel peace in my core and learn resilience from difficulties and stress The better people are at differentiating how they feel – the better they are at coping with the things You are really self aware – you know you are doing things to please other people You got perspective and it is really useful So now you can manage it – you are in control
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