#350; Jace Lopez; Training & Nutrition for your best results. where does running for lean legs fit in?

100% Real With Ruby; no #BS nutrition, fitness & psychology

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<div class="span index">1</div> <span><a class="" data-remote="true" data-type="html" href="/series/exile-3411195">Exile</a></span>

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Exile

Avslutt abonnement

for 9 dager sidenfor 9d ago

Avslutt abonnement

Månedlig

Welcome to Exile, a podcast about Jewish lives under the shadow of fascism. Narrated by award-winning screen and stage actor, Mandy Patinkin. Untold stories and firsthand accounts drawn from intimate letters, diaries and interviews found in the Leo Baeck Institute’s vast archive. Each episode, a story of beauty and danger that brings history to life. Because the past is always present. Starting November 1, episodes are released weekly every Tuesday. The Leo Baeck Institute, New York | Berlin is a research library and archive focused on the history of German-speaking Jews. Antica Productions produces award-winning non-fiction podcasts, films and series which inform and inspire audiences around the world.

for ca. et år siden 49:02

MP3•Episoder hjem

https://www.instagram.com/jace_lopez_/

@transformxruby SO much in this episode SO SO much

breathing - bracing

with progress and not much changing

This doesn’t happen linearly

Changing programs or things not working because the weight stopped going up

** this is why having lower rep hard training helps because you recruit them more

Nutrition & lifestyle factor into this fatigue too

And this is why things feel hard but aren’t effective for results

• Higher reps talking about that part jace said

• We do need more time under tension too so theres places for this. 10-

Guys see more change

Booty bands

There are no pushing muscles. Muscles pull – it helps to imagine this for muscle centric movement

• Focusing on core and bracing

• Breathing is underrated

• Its hard to get the best out of exercises if you aren’t optimizing for this

I want to talk about nutrition for results now. We did training for results

** speaking of the running

385 episoder

#Fitness #Ruby Cherie

#350; Jace Lopez; Training & Nutrition for your best results. where does running for lean legs fit in?

100% Real With Ruby; no #BS nutrition, fitness & psychology

published for ca. et år siden

Del

MP3•Episoder hjem

https://www.instagram.com/jace_lopez_/

@transformxruby SO much in this episode SO SO much

breathing - bracing

with progress and not much changing

This doesn’t happen linearly

Changing programs or things not working because the weight stopped going up

** this is why having lower rep hard training helps because you recruit them more

Nutrition & lifestyle factor into this fatigue too

And this is why things feel hard but aren’t effective for results

• Higher reps talking about that part jace said

• We do need more time under tension too so theres places for this. 10-

Guys see more change

Booty bands

There are no pushing muscles. Muscles pull – it helps to imagine this for muscle centric movement

• Focusing on core and bracing

• Breathing is underrated

• Its hard to get the best out of exercises if you aren’t optimizing for this

I want to talk about nutrition for results now. We did training for results

** speaking of the running

385 episoder

#Fitness #Ruby Cherie

Alle episoder

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#382; if another calorie deficit worked, you’d already have the body you want 15:02

for 2 dager siden15:02

15:02

.... and youd be keeping it only improving your physique over time.... right? You’ve dieted before. Maybe more times than you can count. You cut calories. You tracked macros. You followed the plan. So why are you still stuck? Here’s the truth: another deficit won’t fix what’s actually keeping you from your goals. If it did, you wouldn’t still be frustrated, exhausted, and wondering why nothing is working. 🔎 In this episode, we’re breaking down: ✅ Why constantly eating less backfires on your metabolism & muscle ✅ How your body fights back when you stay in a deficit too long ✅ The real reason you keep losing weight… then gaining it back ✅ Why training for strength is the key to looking lean & defined ✅ How to stop chasing fat loss & start building the body you want 💡 FACT: 95% of diets fail long-term. So maybe it’s time to stop just dieting —and start creating a physique that actually lasts. 👉 Hit play now & DM me (@ transformxruby ) with your biggest takeaway. Let’s finally break this cycle—together. 🚀 submit your questions here https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_link…

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#381; Gab fundaro; Breaking the Cycle of Self criticism and doubt to rewrite your narrative; the key to Reclaiming your Confidence 57:58

for 6 dager siden57:58

57:58

In this episode of 100% Real with Ruby, I sit down with Gab Fundaro to dive deep into one of the most pervasive and misunderstood challenges women face today: body image and self-criticism. We uncover how our relationship with our appearance influences everything from confidence at work to our emotional well-being and even physical health. Together, we explore why external changes, like losing weight or changing your hairstyle, don’t always lead to true happiness or improved self-worth. Instead, we focus on actionable strategies for breaking free from societal pressures, reprogramming internal narratives, and aligning with what truly matters. This episode isn’t just about looking good; it’s about living well and finding empowerment beyond the mirror. Tune in to hear the insights, struggles, and solutions that can help you rewrite your story and reclaim your confidence. Body image profoundly influences not only physical goals but also relationships, confidence, and emotional well-being. Self-criticism often leads to rigid rules that are difficult to maintain, exacerbating negative self-perception. Insight: Breaking the cycle starts with challenging negative self-talk and replacing it with constructive narratives. Recognizing this pattern can prevent self-sabotage. Changes in appearance, such as weight loss or new hairstyles, may bring temporary satisfaction but don't improve body image at a deeper level. Takeaway: Shifting focus from appearance to internal qualities fosters a healthier self-concept and enduring confidence. Attempting to control external appearance often stems from an inability to control life circumstances. Reflection: Building emotional resilience and focusing on values rather than control can create a sense of security and self-acceptance. Body judgments are learned behaviors, often rooted in cultural and societal expectations. Actionable Step: Identify and challenge these ingrained beliefs to reprogram your internal dialogue and foster self-acceptance. Confidence should stem from values and actions aligned with personal goals, not contingent on appearance. Encouragement: Define what confidence means to you and create actionable steps to achieve it in various life areas. Weight bias and societal norms create undue pressure to conform, reinforcing the idea that physical appearance equates to worth. Challenge: Reflect on the societal pressures you’ve internalized and actively reject unrealistic standards. Recognizing and sitting with difficult emotions without letting them dictate actions fosters psychological flexibility. Tip: Practice mindfulness and self-compassion to enhance emotional regulation. Misalignment between actions and values often results in dissatisfaction and reliance on external validation. Prompt: What small actions can you take today to align with your core values? Shifting to a neutral perspective helps counter toxic positivity and fosters sustainable growth. Exercise: Write down neutral thoughts about your body to practice reframing negative self-talk. Small, consistent actions build confidence and momentum for larger goals. Tip: Reflect on and celebrate one small win daily to reinforce positive behaviors. Unpacking the origins of self-judgment and societal expectations allows for intentional, lasting change. Thought: What beliefs about your body serve you, and which do not? Strength extends beyond physical fitness to include emotional and mental resilience. Suggestion: Identify areas where you feel strong outside of the gym and celebrate them. Establishing boundaries allows time for self-care and fosters healthier relationships. Action: Dedicate 10 minutes daily to a self-care activity and communicate this need to loved ones.…

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#380; The Muscle Growth Playbook (Part 1); what you must get right 19:47

for 9 dager siden19:47

19:47

You’re training. You’re eating protein. You’re doing all the things… so WHY does your body still look the same? If you’ve ever thought:💭 “I lift weights, but I’m not seeing muscle definition.” 💭 “Why do my legs feel bigger instead of leaner?” 💭 “Maybe I need to cut more fat first?” 💭 “I’m training hard, but I don’t look stronger.” Then THIS is the episode you’ve been waiting for. Because the truth is— most people who think they’re building muscle… aren’t. You might be lifting, but are you training hard enough?You might be eating protein, but are you fueling muscle growth?You might be working , but is your body actually adapting? 👉 In Part 1, we’re breaking down why most women feel stuck spinning their wheels instead of seeing real muscle changes. 🔥 The #1 reason you’re NOT building muscle (even if you think you are)🔥 Why fat loss is fast but muscle growth is painfully slow (and how to stay motivated)🔥 The truth about “feeling bulky” (it’s NOT muscle—so what is it?)🔥 Why program-hopping and switching exercises too often kills progress🔥 What ACTUALLY makes muscles grow (and why you’re probably holding back) If you’re serious about sculpting your physique, getting stronger, and finally understanding what it really takes to build muscle— this episode will change the way you train forever. 🎧 Hit play NOW & DM me your biggest takeaway after listening! @transformxruby…

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#379; Stu Graham; The missing link to your goals. Self-trust & how to get lasting results that feel good! 43:46

for 13 dager siden43:46

43:46

Ever feel like slowing down is a luxury you can’t afford? You’re not alone. In this episode, we dig deep into why we resist taking a step back and how it’s sabotaging our goals, relationships, and overall happiness. From the myth of finishing the to-do list to the power of finding joy in the mundane, we’ll explore how rest and alignment with your values can actually fast-track your progress. We’re breaking down the barriers keeping you stuck in overdrive and giving you tools to rebuild trust with yourself, embrace discomfort, and prioritize what really matters. Tune in for relatable truths, actionable steps, and a path to more clarity, peace, and results without running yourself into the ground. The Shortcut You’ve Been Avoiding: How to Align Rest, Values, and Results • Trusting Yourself on a Plan • Trust develops when you set realistic expectations and honor your commitments. Many struggle because they overload themselves, leading to self-doubt. Reflecting on small, consistent wins can help rebuild self-trust. • The Power of Slowing Down • Many resist slowing down, fearing it hinders progress. However, rest allows reflection and better alignment with goals. Reframe rest as a productive tool to achieve clarity and reduce burnout. • Exploring Resistance to Change • Resistance stems from fear of losing control or regressing. Identify the source of this fear by asking: "What am I afraid will happen if I slow down or change my approach?" • The Myth of Completing the To-Do List • The idea that everything must be finished before you can rest is a false narrative. Shifting focus to enjoying the process prevents perpetual dissatisfaction. • Pleasure as a Gateway • Finding joy in daily experiences can enhance well-being. Whether it's the crunch of icy grass or a beautiful sunrise, small pleasures can align your actions with your desired emotional state. • The Role of Values • Values guide actions but evolve over time. Identifying patterns in your behavior can help clarify your true values, leading to more aligned decisions and fulfillment. • Perfectionism and Cognitive Dissonance • Striving for perfection often leads to misalignment with values and burnout. Acknowledge when expectations clash with reality and adjust for sustainable progress. • Experimentation Over Fear • Fear of failure or regression hinders experimentation. Trusting yourself to adapt if things go wrong can lead to significant growth and confidence. • Aligning Actions with Values • Misalignment between actions and values creates discomfort. Regularly assess whether your choices reflect your values and make adjustments as needed. • Meeting Yourself Where You Are • Starting from where you are, not where you think you "should" be, fosters progress. Acknowledge and accept your current state without judgment. • Judgment from Self and Others • Everyone experiences judgment, but learning to self-soothe can reduce its impact. Building self-compassion is key to overcoming fear of criticism. • The Drainers and Energizers in Life • Identifying what energizes or drains you can help prioritize meaningful activities. Regular reflection on these factors supports better emotional and physical health. • The Process vs. the Outcome • Focusing on the process instead of fixating on outcomes helps maintain motivation and prevents disappointment. • Taking Ownership • Feeling "stuck" often stems from avoiding discomfort. Embrace small steps toward change, even when it's challenging, to regain a sense of control. @stu.graham.s25 @transformxruby PLEASURE PROJECT…

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#378; Why You’re Not Seeing the Physique Enhancement You Want—Especially in Your Legs 22:32

for 16 dager siden22:32

22:32

The Truth About Spot Enhancement: Why You’re Stuck & What to Do Instead If you’ve ever felt frustrated that your legs, glutes, or stomach just won’t look the way you want—no matter how hard you train or how much cardio you do—this episode is for you. We’re diving into the hard truths about muscle growth, fat loss, and why most women sabotage their progress by chasing the wrong strategies. I’ll break down: ✔️ Why fat loss ≠ muscle definition and why cutting too soon kills your progress ✔️ The real reason your legs feel bulkier when training—and why it’s not fat ✔️ Why your metabolism slows down in a deficit and how to avoid muscle loss ✔️ The right way to structure training for sculpted, strong legs and glutes ✔️ How to stop fearing food and actually fuel your body for physique enhancement This episode is your reality check—because if you keep repeating the same mistakes, you’ll stay stuck in the cycle of dieting, training hard, and seeing zero changes. It’s time to shift your mindset, train to enhance—not to shrink, and finally get the body you’ve been working for. Hit play, and let’s get into it. SOME KEY POINTS TO TAKE AWAY 1. The Truth About Deficits & Muscle Growth A deficit means you’re not building muscle—you’re just trying to hold onto what you have. Prioritize adequate protein, proper training, and stress/sleep management when cutting. 💡 Ask yourself: Am I dieting at the right time, or am I just trying to "fix" my physique without enough muscle? 2. Stop Chasing Fat Loss—Build First, Cut Later Fat loss reveals, but you need muscle first to reveal anything. Muscle takes years, not months—accept the fuller feeling during growth phases. 💡 Action step: Give yourself 2+ years of proper training before evaluating muscle-building results. 3. The Right Way to Train for Muscle & Definition Stick to progressive overload, keep key exercises for years, and train muscles through full ROM. Focus on stimulus over weight increases—quality reps matter more. 💡 Action step: Identify 5 core movements you’ll stick with long-term and progressively improve. 4. Mindset: Treat Training Like a Skill, Not Just a Workout Stop switching programs—commit to mastering execution and strength. See this as a multi-year process, not something quick. 💡 Ask yourself: If this were a degree, am I studying enough, or just winging it? 5. Train to Enhance, Not to Shrink The physique you want comes from building, not dieting. Fear of feeling "fuller" keeps most women stuck. 💡 Mindset shift: Stop seeing “bigger” as bad—muscle fullness leads to definition, not bulk.…

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#377; Andrew Coates - Becoming Unstoppable: How to Break Free from Self-Sabotage and Rewrite Your Identity 52:08

for 20 dager siden52:08

52:08

(How to Become the Person Who Never Gives Up) In this ep, we explore the parallels between fitness and personal growth, the power of consistency, and how to embrace plateaus as part of the process. Andrew shares insights into overcoming self-sabotage, the compound effect of small habits, and shifting from aesthetics-focused goals to performance-driven empowerment. This conversation delves into mindset shifts, identity evolution, and the importance of aligning actions with long-term values. Tune in for a no-nonsense, relatable discussion packed with actionable advice to help you find joy in the journey and redefine what progress means for you. 1/ Plateaus Growth isn’t linear; plateaus are inevitable and require mental resilience to push through. When progress slows, revisit your goals and adjust expectations. Are you letting plateaus demotivate you, or are you seeing them as a chance to refine your methods? 2/unrealistic expectations of rapid progress often lead to self-sabotage. Accepting slower progress reduces frustration. Reframe your mindset by focusing on long-term consistency rather than short-term perfection. What would you achieve if you embraced the process instead of fixating on speed? 3/Small, consistent actions lead to significant changes over time as described in The Compound Effect and The Slight Edge. Reflect on daily habits. Are they aligned with your long-term goals, or are they compounding toward stagnation? Coaching Helps Break Cycles. Coaches provide guidance to disrupt negative feedback loops, like self-sabotage or over-restriction, leading to sustainable habits. : If you’re stuck, consider whether external guidance could help shift your perspective and actions. /Goals and values evolve with life stages. Holding onto outdated goals can create unnecessary frustration. Periodically reassess your goals. Are they still relevant, or are they rooted in past desires that no longer serve you? Progress Requires Patience and Consistency Success in fitness and social media often mirrors each other: it starts slow, feels repetitive, and seems stagnant, but consistency leads to exponential growth. Many people give up too soon because they don’t see immediate results. Reflect on what small actions you can take today that could snowball into bigger achievements later. Learning Skills Leads to Faster Progress Just like mastering the basics of lifting (e.g., squats and deadlifts), mastering foundational skills in any endeavor allows for accelerated growth later. Are you building a strong foundation in your efforts? /By focusing on strength & health rather than just fat loss, people often achieve their goals as a byproduct. Are you prioritizing the wrong goal? What would happen if you shifted your focus to performance or well-being? /Social media highlights extremes, making people compare themselves to the "best of the best" rather than the average journey. Diversify your social media feed to include relatable journeys and focus on your progress. Are your comparisons inspiring or discouraging? /Identity is fluid and shaped by beliefs, language, actions. Fixed mindsets limit potential, while open ones allow growth. What language are you using about yourself? Are your beliefs helping or hindering your progress? /Emotional eating often stems from deeper issues like body image, which need addressing for long-term success. How do your habits reflect your emotions? What could you take to address the root? Saying “I’m not the type of person who…” creates mental barriers to growth. What might you achieve if you embraced flexibility in your identity? Obsessing over specific outcomes can lead to burnout. Enjoying the process creates sustainable progress. Strength training empowers people by shifting the focus from aesthetics to performance and capability. Keeping an open mind and flexible approach prepares you for changes in priorities or circumstances. @Andrewcoatesfitness @transformxruby…

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#376; COMMON TRAINING MISTAKES that may be sabotaging your progress…hard work doesn’t always work! 23:20

for 22 dager siden23:20

23:20

Ever feel like you're putting in the work but not seeing the results you know you should be? You train hard, you show up, you push through—but your legs still aren’t getting leaner, your strength isn’t climbing, and you’re frustrated as hell. In this episode, I’m diving deep into the most common training mistakes that are holding you back. From training “hard” vs. training smart , to why your workouts might be sabotaging your muscle growth, this episode is packed with real talk, no-BS solutions, and the mindset shifts you need to actually make progress . We’re covering: 🔥 Why your workouts feel hard but aren’t actually effective 🔥 The truth about overtraining (and why most people just aren’t recovering) 🔥 Why more volume isn’t the answer (and what to do instead) 🔥 The secret to training your legs effectively —because let’s be honest, they’re the hardest to change 🔥 Why changing workouts all the time is ruining your gains 🔥 And the #1 reason you’re not building muscle as fast as you could If you’re tired of spinning your wheels and not seeing the body changes you want, this is your wake-up call. Let’s fix it. 🚀 Connect with me: DM me on Instagram [@transformxruby] if you want a full training breakdown or to get real coaching that actually moves the needle.…

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#375 Jeb Johnston; Stop starting over; this ONE shift could change how you approach your goals forever 1:01:15

for 27 dager siden1:01:15

1:01:15

Goals Should Align with Core Values, Not Just Outcomes Goals often fail because they are disconnected from deeper values. It's not enough to chase weight loss or fitness goals; they must resonate with personal values like feeling energized, being a better parent, or living a fuller life. When goals align with values, they provide long-term motivation and direction. Process Over Outcome for Sustainability Focusing solely on outcomes like weight loss can lead to burnout and unsustainable habits. Instead, building habits and enjoying the process ensures consistency and long-term success. For example, enjoying workouts and nourishing your body becomes the foundation, not the sacrifice. The Danger of Optimizing for Outcomes Alone Over-optimization often leads to self-sabotage. For instance, restrictive dieting to achieve rapid weight loss might cause binge-eating cycles, leaving you worse off than before. The key is balance and sustainability. Self-Awareness is the True Superpower Successful individuals prioritize self-awareness. Understanding triggers, emotions, and behaviors enables them to navigate challenges effectively. This introspection is crucial for overcoming setbacks and achieving meaningful progress. Perfectionism as a Hidden Saboteur Perfectionism often paralyzes action. Many avoid starting new habits or goals because they fear doing them imperfectly. Embracing imperfection allows growth, experimentation, and eventual mastery. The Fallacy of Sacrifice Equals Success The outdated "no pain, no gain" mentality rewards suffering over strategy. True progress comes from smart, intentional actions, not unnecessary hardship. Focus on manageable steps rather than extremes. Building Habits Gradually Leads to Long-Term Success Starting with where you are and building incrementally is key. For example, jumping into intense 5K runs without preparation leads to burnout. Similarly, adopting drastic dietary changes without foundational habits is unsustainable. The Importance of Emotional Awareness in Decision-Making Emotions influence daily decisions, often unconsciously. Recognizing and managing emotions can prevent self-sabotaging behaviors like overeating or skipping workouts, fostering healthier habits. Acceptance of Struggles Reduces Suffering Pain is inevitable, but suffering is optional. Accepting that challenges are part of the journey allows for better problem-solving and resilience rather than getting stuck in cycles of guilt or resistance. Goals Rooted in External Validation Often Fail Setting goals based on societal expectations or others' opinions leads to disconnection and dissatisfaction. Reflect on intrinsic motivations to create goals that truly resonate. Habituation and Motivation in Goal Setting Over time, novelty wears off, and motivation declines. Having a "North Star" or guiding purpose ensures commitment even when excitement fades, helping to avoid cycles of inconsistency. Adding Value to Your Life Instead of Taking Away Instead of focusing on restrictions (e.g., cutting out foods or fun), emphasize adding positive elements like strength, energy, and enjoyable activities. This mindset shift promotes growth and positivity. Reflecting on Progress to Build Confidence Acknowledge and celebrate small wins to reinforce progress. Many people skip this step, leading to burnout and loss of motivation. Embracing Failure as Part of Growth Failure is a natural part of learning. Instead of avoiding it, use failures as feedback to adjust and improve. This builds resilience and adaptability. Life is a Marathon, Not a Sprint Progress isn't about quick fixes but long-term consistency. Viewing each phase of life as a new level rather than starting over fosters a growth mindset.…

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#374; Want to ENHANCE your physique? Why You’re Stuck in a Diet Cycle (& How to Break Free) 51:59

for 30 dager siden51:59

51:59

In this episode, Ruby Cherie dives deep into the mindset shifts and practical strategies that help women break free from diet culture, self-sabotage, and generational body image struggles. Tune in to learn how to align your goals with what truly matters, overcome diet fatigue, and stop chasing quick fixes. It’s time to build the body you love while feeling strong, confident, and unstoppable. Ruby discusses her own fear of seeing the scale rise and how it hindered her progress. Her coach’s advice to increase carb intake helped her break free from this mindset. Many women face similar struggles, and educating them about glycogen, water retention, and muscle gain as temporary factors can build trust in the process. 1. Building Confidence Through Performance: Ruby shares a client story of focusing on improving form and movement rather than external measures like the scale. This shift led to noticeable physical changes. 2. The Value of Coaching: Ruby highlights that while many people "know" what to do, implementing it is another challenge. Having a coach provides accountability, personalized strategies, and emotional support, which are often critical to long-term success. 4. Diet Fatigue and Misaligned Expectations: Ruby addresses how constant dieting without breaks leads to "diet fatigue," making it harder to achieve goals. She emphasizes the importance of maintenance phases, which many overlook. This reflects the need to educate clients on periodized nutrition and why constant fat loss isn't sustainable. 5. The Allure of Extreme Transformations: Transformation photos often set unrealistic expectations, neglecting the nuances of those journeys, such as time, effort, and sustainability. Ruby advises against comparing oneself to these images, which often mask unhealthy practices. Instead, she advocates for celebrating incremental, realistic progress. 6. Self-Sabotage as a Symptom, Not a Problem: Ruby reframes self-sabotage as a symptom of unmet core needs, such as feeling good physically and emotionally. Addressing these foundational needs prevents cycles of self-doubt and impulsive behaviors. Coaches can help clients identify these needs through reflective questioning. 7. Raising the "Floor" of Bad Days: Ruby suggests that minimizing the impact of "bad days" by improving habits over time leads to sustainable progress. This concept resonates with building resilience and reducing the severity of setbacks. focus on small, manageable changes during challenging times. 8. Understanding Fat Loss is Hard Work: Ruby emphasizes that fat loss requires effort and is not easy, but it should also be smart work. Aligning effort with effective strategies is key. This underscores the importance of planning and personalizing approaches to align with clients’ unique needs. 9. Muscle as the Key to Body Shape: Ruby explains that muscle gives the body shape, while fat loss reveals it. Women often overlook this, leading to dissatisfaction even after weight loss. Coaches can reinforce the value of muscle-building phases to achieve the aesthetic many clients desire. 10. Maintenance Over Perfection: Maintenance is easier than constant dieting, yet many people lack the skills to sustain it. Ruby advocates for teaching maintenance strategies early in the coaching process to help clients feel empowered and confident in their long-term journey. 11. The Misunderstanding of Training and Eating for Goals: Ruby stresses that most women don't train or eat adequately to achieve their goals, especially when it comes to building muscle or reducing fat. Educating clients on optimal training techniques (e.g., hamstring training) and nutrition is essential for bridging this gap. 12. Evolving Goals and Self-Awareness: Many people fail to adjust their goals as they evolve, leading to frustration and self-sabotage. Ruby encourages regular reflection to align current efforts with desired outcomes. Coaches can facilitate this by revisiting clients’ goals during check-ins.…

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#373; Calvin Scheller; Inflammation, Insulin, and Stress: The Hormonal Connection No One Talks About - p1 52:47

for 5 weeks siden52:47

52:47

In this transformative episode, we dive deep into the science of how hormones like insulin, cortisol, and leptin influence your metabolism, appetite, and ability to lose fat or build muscle. Joined by Calvin Scheller, we unravel the confusion surrounding these key players, cutting through the noise of diet myths and misinformation to give you a clear understanding of what really drives results. We tackle insulin resistance and its relationship to lifestyle choices like physical activity, diet, and stress, showing how these factors create a ripple effect on your overall health. You’ll learn why inflammation and excess body fat can disrupt your metabolic processes and why demonizing carbohydrates isn’t the answer. Calvin breaks down the role of GLP-1, leptin, and appetite regulation, sharing practical tips on how to work with your body—not against it—to improve satiety and blood sugar control naturally. This episode also explores the impact of stress and cortisol on your appetite and energy levels, revealing how chronic stress can hijack your progress. We discuss the importance of recovery and the misunderstood balance between training hard and training smart, especially when it comes to building muscle and maintaining hormonal health. Whether you’re frustrated with stubborn fat loss, curious about how nutrition affects your hormones, or just looking for science-backed strategies to feel better in your body, this episode has something for you. Expect actionable takeaways, a grounded perspective, and practical advice to help you move forward with confidence. Tune in to understand the interplay between your hormones, lifestyle, and long-term results—and get ready to make sustainable progress that aligns with your goals. This is your guide to ditching the quick fixes and embracing a smarter, more balanced approach to health and fitness. https://www.instagram.com/calvin_scheller https://www.instagram.com/transformxruby…

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#372; Why You’re Not Seeing Definition in Your Legs—And How to Fix It 34:38

for 5 weeks siden34:38

34:38

Struggling to see changes in your legs and glutes despite putting in the work? This episode dives into the most frustrating questions women face about their lower body: why your legs feel bulky after training, why the scale doesn’t tell the full story, and how to overcome mental and physical barriers that hold you back. I’ll break down the myths about effective training, spot enhancement, and why “feeling bigger” isn’t a sign of failure. You’ll leave this episode with a deeper understanding of your body, practical steps to transform your training, and the mindset shifts you need to finally see and feel progress. Let’s redefine how you approach building a strong, lean lower body—and your confidence along the way. Challenges Women Face with Legs and Glutes Women struggle the most with changing their legs and glutes, often feeling dissatisfied with their shape—whether too "spongy" or "bulky." The issue is compounded by ineffective training methods or lack of a structured plan. Many women overemphasize dieting without pairing it with effective, progressive strength training tailored to their needs. A program should evolve as the individual progresses to see true changes in body composition. Effective Training is Key Training effectively requires the right exercises, volume, and progression. Hard and heavy workouts are not enough if they lack strategic planning. Prioritize progressive overload, rest periods, and recovery to build muscle and redefine your body. Spot Training Misconception While spot reduction (losing fat in specific areas) is a myth, targeted training can enhance certain areas, like hamstrings or glutes, through proper programming. Pair spot enhancement training with nutrition and recovery for visible results in target areas. Clients who stay stuck in dieting mindsets miss opportunities for sustainable progress. Reflection: What would your results look like if you stopped sabotaging yourself and trusted the process? Strength as the Pathway to Progress Strength is the foundation of confidence, aesthetics, and health. It’s a process that requires commitment and patience. Focus on strength as the ultimate goal, and everything else will follow.…

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#371; Luke Leaman 3; Cortisol, cardio & complexities of fat loss; The real reason you're not seeing results 1:10:54

for 6 weeks siden1:10:54

1:10:54

This podcast dives deep into the truth behind fat loss, training, and why so many people struggle to see sustainable results. It debunks popular myths about cardio, cortisol, and quick fixes, explaining that these aren’t the root causes of your struggles—your own mindset and behaviors often are.ngle approach or ‘magic fix’ will solve everything. - the importance of proper guidance, and the need to focus on the basics: sleep, recovery, protein, and progressive training. For those willing to truly commit and trust the process, the results will come—but only if they stay the course. The Root Cause of Fat Loss Struggles Many believe that hormonal imbalances, gut issues, or cortisol are the primary reasons they can’t lose weight. While these factors can contribute, the podcast underscores that the real obstacle is often self-sabotage. People skip workouts, abandon plans too quickly, and jump from one approach to another without giving anything sufficient time to work. This cycle of impatience and inconsistency leads to frustration and the illusion that they’ve “tried everything.” The Role of Stress and Cortisol Cortisol is frequently vilified in the fitness world, but the conversation repositions it as a misunderstood hormone. Cortisol plays a crucial role in energy regulation, inflammation control, and overall bodily functions. It becomes problematic only when stress is chronic and unmanaged, leading to poor recovery and stalled progress. Fear of food and chronic stress amplify these issues, creating a feedback loop of poor gut health, hormonal disruption, and impaired recovery. The podcast highlights how this cycle often begins in the mind, with self-doubt and fear driving unhealthy patterns. The Science of Fat Loss Fat loss is fundamentally about creating a calorie deficit, but the quality of that deficit matters. Extreme dieting leads to muscle loss, poor body composition, and a slower metabolism. The conversation emphasizes the difference between weight loss and fat loss, with the latter requiring sufficient protein, resistance training, and a moderate deficit that preserves muscle. Trendy approaches like GLP-1 drugs and overly aggressive calorie cuts are critiqued for their long-term consequences, such as muscle wasting and poor overall health. Instead, the podcast advocates for a sustainable approach, gradually increasing calories during non-dieting phases to build muscle, repair metabolism, and improve overall quality of life. Key takeaway: You can’t starve your way to a better physique. Sustainable fat loss requires fueling your body and focusing on building muscle. Training: The Foundation of Progress Resistance training is highlighted as the cornerstone of body composition improvement. Building muscle increases metabolism, improves insulin sensitivity, and provides a strong foundation for achieving a lean, toned look. Cardio must be programmed strategically. High-intensity interval training (HIIT) is often misused or done incorrectly, leading to diminishing returns and unnecessary fatigue. Self-Sabotage and Mindset The podcast repeatedly emphasizes that the biggest obstacle to progress is often the person themselves. Fear of failure, perfectionism, and impatience lead to behaviors that undermine long-term success. Many people approach their goals with an all-or-nothing mindset, expecting rapid results and giving up when progress isn’t immediate. 5 tips Prioritize resistance training to build and maintain muscle. Manage stress to support recovery and avoid burnout. Eat a high-protein diet and balance calories to sustain energy and performance. Incorporate walking and moderate cardio to support fat loss and cardiovascular health. Focus on consistency over perfection, allowing time for the process to work.…

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#370 Stop wasting time!!! Why dieting harder isn’t the answer to looking leaner - & what is 54:43

for 6 weeks siden54:43

54:43

Leaning Out ≠ Dieting Harder or Eating Less Leaning out involves building visible muscle, not merely losing weight or cutting calories. Chronic dieting often sabotages long-term progress, leading to hormonal and metabolic issues. Insight : Reframe the goal from shrinking to building. Women often equate progress with eating less, but true transformation comes from balanced fueling and smart training. The Frustration of "Clean Eating" and Overtraining Many train 5-6 days weekly and "eat clean," yet fail to see the desired body composition changes. Insight : Overtraining with minimal recovery and restrictive diets leads to burnout. Focus on progressive overload and fueling for performance, not deprivation. Health Costs of Over-Dieting Over-dieting impacts metabolic and hormonal health, worsening body composition over time, especially as women age. Insight : Long-term health should guide strategies. Imagine your future self at 50 or 60—would your current habits sustain vitality and strength? The Misconception of "Fat" vs. "Flat" Feeling "fat" or "flat" during transformations is common, as glycogen retention and temporary swelling mask progress. Insight : Understanding these temporary changes helps build resilience. Shifts in how clothes fit or weight fluctuations aren't failures; they're part of the process. Aging and Metabolism What works in your 20s won't work in your 30s, 40s, or 50s. Hormonal changes demand smarter, more intentional approaches. Insight : Train with longevity in mind. Emphasize strength and recovery over calorie-burning to combat age-related muscle loss. The Power of Lifting Heavy and Pushing Limits Building muscle requires training hard, lifting heavy, and embracing discomfort. Temporary swelling and scale increases can mislead. Insight : Shift the focus from the scale to performance metrics. Track strength gains and energy levels instead of obsessing over weight. Patience as the Key to Success Unrealistic expectations and impatience sabotage progress. Leaning out takes time, consistency, and trust in the process. Insight : Set realistic benchmarks. Instead of rushing results, celebrate small wins like improved form, endurance, or lifting heavier weights. Rebuilding Trust in Yourself Many struggle to trust themselves to stick to plans or eat enough. This self-doubt stems from years of restrictive dieting and unmet expectations. Insight : Develop self-compassion and trust. Journaling or mindfulness practices can help identify patterns and rebuild confidence. Muscle as a Foundation for Longevity Muscle isn't just for aesthetics—it supports energy, confidence, and long-term health. Insight : Think of muscle as your retirement plan for health. Build and maintain it through intentional training and nutrition. Consistency Over Perfection The biggest obstacle is not staying consistent long enough to see results. Insight : Stop chasing perfection. Focus on showing up daily, even when progress feels slow. Mindset Shifts for Sustainable Change Breaking free from chronic dieting and overtraining requires addressing deeper mindset issues. Insight : Reflect on why you pursue certain goals. Are they driven by comparison or genuine self-improvement? Building Muscle Doesn't Mean Getting "Bulky" It's nearly impossible to build large amounts of muscle accidentally, especially for women. Insight : Educate clients that muscle adds shape, not size. Women need to lift heavy without fear of becoming “too big.” The Importance of a Strong Foundation Building muscle and strength is like laying the foundation for a house; without it, everything crumbles over time. Insight : Invest in foundational habits. Prioritize strength training, recovery, and fueling before worrying about aesthetics. Future Self Investment Consider how your choices today impact your quality of life decades from now. Insight : Picture yourself at 70. Will your current habits support mobility, strength, and energy, or lead to frailty?…

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#369; Luke Leaman 2; Why Your Workouts Aren’t Working: How smart programming changes everything 1:05:32

for 7 weeks siden1:05:32

1:05:32

This podcast dives deep into the overlooked power of training as a transformative tool for physique and overall confidence. Training isn’t just about showing up at the gym—it’s about pushing beyond comfort zones, mastering technique, and embracing a performance-driven mindset. #1 Shift in Belief: Building strength leads to a leaner, more defined appearance over time, not an overly bulky one. Strength training is the most effective way to create the “toned” look many people desire. A significant focus is placed on the necessity of proper technique and the patience required to build a solid foundation. Beginners often skip steps, leading to inefficiencies and injuries. The discussion highlights how poor habits can take years to unlearn, stressing the importance of deliberate, consistent practice over flashy, fast results. The hosts also dismantle myths around quick progress, showing how true gains come from repetition, intelligent programming, and embracing plateaus as part of the journey. The conversation transitions into why generic programs, like those in large group fitness settings, often fall short. Individualized coaching, form corrections, and tailored programming create the sustainable, impactful changes many seek but rarely achieve in environments with low supervision. Strength training is a skill. Building proper form and strength takes time and patience. Long-term results come from consistency and mastering the basics. Another common belief is that physical progress is only meaningful if the number on the scale decreases. This often leads to frustration when body composition changes (such as increased muscle and decreased fat) don’t translate to significant weight loss. Strength training may lead to weight stabilization or even slight gains due to muscle mass increases, which can feel counterproductive if your focus is only on the scale. #2 Shift in Belief: Progress is better measured through changes in strength, energy levels, how your clothes fit, and how you feel overall, rather than just the scale. The episode concludes with a critical perspective on diet culture and the pitfalls of chasing quick fixes. The hosts call for patience, alignment between effort and expectations, and a focus on long-term strategies. The takeaway is clear: Strength isn’t just physical—it’s about mindset, persistence, and doing the right things over time. 5 key takeaways: Define Your Training Goals: Focus on performance-based goals like strength gains or improved movement, not just aesthetics. Master the Basics: Dedicate time to learning proper technique in foundational movements like squats, deadlifts, and presses. Seek Personalized Coaching: Invest in a coach or small group setting to get individualized feedback and tailored programming. Be Consistent: Commit to a long-term training plan, avoiding the temptation to constantly switch programs. Adjust Expectations: Align your effort with realistic timelines, embracing progress plateaus as part of the journey. 5 key questions Are you prioritizing performance goals in your training, or are you still focused on the scale? What beliefs about strength training might be holding you back from pushing harder? Have you ever evaluated whether your technique is helping or hindering your progress? How patient are you with your fitness journey? Do you find yourself chasing quick results? Are your workouts structured in a way that aligns with your long-term goals? How often do you take videos of your lifts to assess form and technique? Do you prioritize strength gains, or are you still stuck in the mindset of doing “more” without purpose? How do you define success in your training—by effort, progress, or something else? Are you willing to commit fully to a program, or are you holding back out of fear or impatience? What would change if you shifted your focus from weight loss to getting stronger and more capable?…

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#368 Why Your Goals Are Failing You—and How to Finally Make Them Stick; NEW RESEARCH BACKED GOAL SETTING beyond the first mile! 35:47

for 7 weeks siden35:47

35:47

Ever feel like you’re doing everything “right” but still can’t seem to achieve your goals? You’re not alone. In this episode of 100% Real with Ruby , we’re tackling one of the biggest myths in self-improvement: that setting goals is enough to guarantee success. Spoiler alert—it’s not. The secret lies in what happens beyond the goal-setting phase. Ruby breaks down why most goals fail after the initial excitement wears off and life gets messy. Whether it’s fat loss, building muscle, or creating balance in your life, success requires more than a checklist. It demands systems, flexibility, and the ability to adapt when things don’t go as planned. Using real-life examples, actionable strategies, and a dash of humor, Ruby dives into the science of progress —and how to make it permanent. She’ll teach you how to break free from the all-or-nothing mindset, create habits that stick, and build momentum that doesn’t rely on fleeting motivation. What You’ll Learn in This Episode: Why SMART goals sound great but often fail in the real world. The overlooked importance of invisible progress and how it’s happening even when you don’t see it. Actionable tools like reverse storytelling, WOOP, and if-then planning to stay on track when life throws you off. How to replace perfectionism with consistent, meaningful action. The power of anti-goals: defining what you don’t want to help clarify what you truly value. Ruby doesn’t just stop at “how” to achieve your goals; she goes deeper, showing you how to align your habits with your identity and values. It’s not about hitting a number on the scale or crossing something off a list—it’s about becoming the person who makes lasting progress, no matter what. Who Should Listen? Anyone frustrated by repeated cycles of starting and stopping. Women who want a no-BS guide to achieving goals without burning out. People ready to move past the hype and build real, sustainable progress in every area of life. YOU. you <3 This isn’t your typical goal-setting advice. It’s a masterclass in resilience, adaptability, and transformation tailored to your unique life. If you’re tired of setting goals that don’t stick, tune in now to learn how to finally make progress that lasts.…

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#350; Jace Lopez; Training & Nutrition for your best results. where does running for lean legs fit in?

Lik 100% Real With Ruby; no #BS nutrition, fitness & psychology