BEHIND THE LEAN BODY LIFESTYLE - Nutrition, Training, Health & Body Composition - where amazing conversations happen.
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#344 Extremes fail you… take messy action and get clear on what youll regret NOT doing in 3 years w/ Chase Smith
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@changing_chase @transformxruby Want results? what are you going to regret doing or not doing in 3 years - All or nothing - You have to be dialled in or nothing - I only see results when im being strict on XYZ - When im being tight on my food - When you are so uncomfy with where you are…. Youre more vulnerable • What makes it hard for people to fli…
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#343; Pillars of a successful transformation journey, reverse dieting & what causes fat loss resistance? / Colin Dewaay
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https://www.instagram.com/colindewaay/ https://www.instagram.com/transformxruby/ You cant appreciate the progress you make if you aren’tenjoying the process - Patience - Grit with adversity - all or nothing mentality they don’t want to get fatter & want to get into a fatloss phase as fast as possible grass is always greener on the other side isnt i…
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#342; when knowing what to do isnt enough; emotional eating, body image, shame, guilt, self sabotage... / Michelle Carroll
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@transformxruby https://www.instagram.com/michellecarroll1 Whats important to me What does my life look like now What does my ideal life look like How mindset, your philosophy (or way of thinking about) your goals, your journey, your transformation can take you further from your goals, have you feel worse about yourself, more out of control and les…
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#341 Aaron Scafi-Are you TRULY doing the right things for YOU? are you shortchanging long term progress?
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Health first Someone comes to you as a yoyo dieter… they want a leaner body… but they are so focused on the outcome that they don't get the outcome… Shiny object syndrome clients that struggle to see any results because they don't see immediate reward Those always focusing on the next fat loss phase and how this holds them back from the body they w…
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#340 - Anti WellnessWank3ry; HARD doesn't mean EFFECTIVE nor the right thing for results. In nutrition or training.. its not about MORE discipline, being stricter.... Tom Bainbridge x Ruby Cherie
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just because you are working hard or being 'good' doesnt mean its the right thing our biases can cloud us our influence around us... training harder or dieting harder may be holding you back "hard training" isnt always effective "healthy/good" eating isnt always effective whats the goals what are your beliefs…
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#339 Your ultimate nutrition guide to UNCOMPLICATE IT & help you get lean and healthy for life! Brooke Rosenfeld
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https://www.instagram.com/wellbalancedwithbrooke https://www.instagram.com/transformxruby You don’t need more meal ideas you need more repetition The reality of Not just the financial cost but the time, the stress, theoverwhelm, the guessing game - Whatother mistakes do you see with people - Macrotetris – when to track all or some and how to slide …
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#338 How you set yourself up for results that last, build resilience & deal with setbacks. Make it EASIER through seasons of life. Jim Hallinan
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https://www.instagram.com/jimmynutrition/ https://www.instagram.com/transformxruby When they want X body of the past what they are really missing is how care free they were and perhaps the whole age part of it “ i want to looking good” You graduated out of X for a reason Why do we become more uncomfortable with change and the concept of change I wa…
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#337 - What you do OUTSIDE of the gym CAN BOOST or HINDER results. The POWER of MUSCLE & walking/Dean Guedo
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people actually need to focus more on building muscle and less on losing weight - because the scale is pretty poor and showing long term health improvements Training the RIGHT way and not just ot get weight from point A to point B is SO SO important and also why focusing on building muscle is actually so important before we go into more of the life…
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#336; Amanda Thebe; Navigating Menopause - weight gain, hormones, cardio, metabolism & muscle!
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#263 with Amanda; https://open.spotify.com/episode/0ZQn8ejjmx4Opbw4Ub1Zg1?si=_V9edQndSMafO7Sp_nFtJg https://amandathebe.com/book/ Progesterone & estrogen symptoms all over the body Neurological also… everyone experiences it differently Nutrition science is a science and it isnt made Alot changes that impacts that ratio Why do some women experience …
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#335- METABOLIC ADAPTATION/DAMAGE/SLOWDOWN - anti wellness wank3ry with Tom Bainbridge and Ruby CHerie
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what is the truth here? why is dieting hard? why do we become weightloss resistant
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#334; Ali Gilbert - what keeps you from progress & How the pursuit of building a better physique can change your whole life
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So we have spoken on many podcasts before about fuelling our bodies for the results we want… But we also both came from A fear of eating more A fear of doing less A fear of carbs A fear of increasing our calories A fear of carbs How clothes can even hold us back, or scales our stories with luke when we started revamped ** outsourcing - why is a coa…
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#333; Physique development over time & improving long term. The big rocks that matter: Training. Gareth Sapstead
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https://www.instagram.com/thefitnessmaverick/ https://www.instagram.com/transformxruby Physique development over time Looking so far into the future for what you want to achieve that you neglect the actions you need to take now which may not be fancy, IG worthy or what you like/want to do but we need to build the foundations Without foundations you…
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#332 Anti wellness wankery - so what you are doing isnt working??
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now what?
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#331-Kelly Mack on everything muscle and getting the leaner athletic physique. training, nutrition,
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@mackfitness305 @transformxruby When you go to train – whats the actually bottleneck to yourphysique There are many ways you can optimize movements But on the other hand you cant just go load yourself withbig ass moves if there are things that we know that will plateau - Shecut her fat loss short - Whenyou made it you see this stuff TRAINING about …
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#330; Training for the physique you want- why lifting heavy or hard isnt enough/ Jeremiah Bair
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https://www.instagram.com/jeremiahbair/ https://www.instagram.com/transformxruby/ PEOPLE LOSE WEIGHT AND THEN STICK TO THAT And yes tehy think its pushing it further But when they try to build… get uncomfy or diet for the next summer or event And find themselves more unhappy and more disappointed -WE WANT PEOPLE WHO WANT TO COME IN AND BUILD MUSCLE…
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329 Make your health & fitness goals an enjoyable ride, not a chaotic rollercoaster Aram Grigorian
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@transformxruby @4weeks2thebeach I feel like people FEEL they need more work than they realise That training in itself is what will ghet us there It is ONLY weight training – SMART training – that builds the body But the shit all around it – the nutrition, the lifestyle, the habits They matter Training doesn’t burn that many calories More usually l…
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#328; What is progress - Without THIS you cant live your life the way you want NOT live a life that you love/ Stu Graham
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https://spotifyanchor-web.app.link/e/UJhNkPTF6Ib Resilience is the real flex This is where people can be a bottle neck to themselves in not being patient in this process Resistance is not bad What people think they need to do to get to their goal is rarely reality And how most advice out there sets people up to yoyo or be Start action and then you …
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#327 Do you want to be skinny OR lean? To look softer or defined? WHAT IT TAKES TO BUILD THE LEAN PHYSIQUE YOU WANT/ Brandon DaCruz
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Thing is that its not just about helping clients to lose weight - because so many people can do that on their own tho i will say HOW to get from A to B really matters for hte rest of the journey , iuts the rest of it that a coach is most beneficial for and why a coach is an invaluable piece of the puzzle for the long term vs the old promoted way of…
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#326; On training: OPTIMIZING YOUR BODY COMPOSITION FOR LONG TERM SUCCESS Brandon Da Cruz
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Muscle Macros Micros Metabolism Movement Mindset Momentum Muscle muscle muscle again People want physique change yet we are sold numbers and fancy things People struggle once they start chasing a way down or a leaner version of themselves - they think it looks like __________ But really it looks like ____ So lets talk about ▪️THE TWO MOST IMPORTANT…
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325- ANTI WELLNESS WANK3RY- what phase am I in and YOUR MAINTENANCE is NOT the amount of calories you are struggling to lose weight on
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how to create an INDOMITABLE LIFE fat loss phase? what phase? the reality of the journey, progress, expectations training what coaching is what you should be considering for your journey and self how to get permanent results and set you up for progressing to your best
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#324;- almost half way through the year; how are your habits? helping behaviour change. How to become a NEW version of you /Karin Nordin
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REPLAY of #222 @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 p…
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Let me know if you relate
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#323; Iris Deadlifts - the answers to what you want with your physique, takes THIS!!!
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@irisdeadlifts @transformxruby if you want to look toned outside the gym you have to look jacked inside the gym, and that’s more muscle than people think Body change Numbers on the scales Thinking we will be happy when Take the OUTCOME off the pedestal The process is where it happens People think all the answers are in getting lean What it takes to…
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#322; Bet on the future version of who; invest in the PHASIC process. Youre focused on the wrong things/ ben Maysfield smith
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@ben_mayfieldsmith_ @transformxruby # Building from a more empty canvas, its a different dragon to fight - # You cant keep trying to lose the last couple kgs or get to the lean without going through the other phases The end physique needs to be built If this is you, my biggest tips to help this period: 1- Focus on performance metrics 2- Accept body…
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#321; ALAN ARAGON; whats fact vs fad? how aging & menopause changes how we need to diet & train, myths around metabolic adaptation, collagen & more
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“Be careful not to oversimplify in pursuit of simplicity. Changing the body, and maintaining those changes, is not as simple as people wish it was.” The rise of diet camps isnt leaving us Carnivore & veganism down falls - and while im so anti carnivore it isnt silly, im not against veganism at all but there are so many things you need to know if yo…
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#320; are you making these training mistakes? HOW TO TRAIN FOR THE BODY YOU WANT; anti wellness wank3ry with Tom Bainbridge
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are you falling for any of these training myths? any questions or topics you want us to cover in teh podcast? just inbox me at @transformxruby or send an email to rubystudiesthings@gmail.com
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#319: mike doehla- a nutrition strategy for fat loss & living lean, healthy and strong that just makes sense
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Nutrition can be so simple Calorie deficit Do these things But like you said strategist In a world where we went from bro chicken broccoli stick tracking To then intuitive, positivity, HAES and the total other side with you don't need to obsess over xyz to even sometimes calling tracing disordered. What do you have to say about that Because my opin…
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#318; STOP COMPLICATING YOUR TRAINING; here's what it REALLY takes to progress... Anti wellness wank3ry with Tom & Ruby
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what is progress? what is needed? what do you need to do?
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#317 Richie Kirwan - Are you putting yourself at risk of MORE fat gain? A sluggish metabolism & hormones?
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How lack of activity and muscle mass can actually make us fatter and more disposed to fat gain Why muscle mass is so important What being undermuscled does The paramount importance of protein (i always say 2.2g/kg minimum protein - (target audience are wanting better body comp and usually high stress & exercise Muscles role in insulin sensitivity -…
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#316; Sarah Carne. The Realities of building that physique you say you want in your 30s, 40s & 50s
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we both chased lean via fat loss only holding ourselves to the scale The problem is. I still didn’t look good naked. I didn’t have a more defined body. I had to fatloss and feel really restricted, my training suffers, my sleep……. So I was stalling my own potential to add more muscle. I never learned how to trust myself to be back on track rather th…
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315; On Behaviour change, motivation & mindset barriers that keep us where we DONT want to be. Navigating change w/ Ella Whitcomb-khan
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Ella: @thefitnesspsych_ Me: @transformxruby Fearful that they are never going to change Communication; with ourselves & others - People think they SHOULD know how to do things External goals Both sides of motivation Do we need to listen to ourselves and actually rest Or do we need to act to build momentum I know what to do but im not doing it Trade…
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#314 Marci; the mindset & changes needed to build confidence, body and life you want
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Perfectionist mentality and how that impacts results, progress & consistency All or nothing thinking It needs to be hard to be effective What stops ppl from being consistent Taking a bodybuilding approach doesn’t work – it needs to be an approach for your life But its always going to be hard if its change so jumping to level 10 wont wotl What would…
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313 - Transforming Bodies, Transforming Lives- Navigating the Realities of your Fitness Journey; Sam Forget
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https://www.instagram.com/coachsamforget/ https://www.instagram.com/transformxruby/ Segment 1: The Impatience Trap Laying ground work Foundations first Weightloss over fat loss Truth of hacks and tricks Process orientated goals 5 k not a 10 k Calorie counting without taking in WHAT ARE you eating WHAT HABTIS are you shifting Things can take longer …
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312 - HOW TO SUCCEED LONG TERM in your health, fitness, fat loss and muscle building journey; Sam Forget
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https://www.instagram.com/coachsamforget/ https://www.instagram.com/transformxruby/ Segment 1: The Impatience Trap Laying ground work Foundations first Weightloss over fat loss Truth of hacks and tricks Process orientated goals 5 k not a 10 k Calorie counting without taking in WHAT ARE you eating WHAT HABTIS are you shifting Things can take longer …
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311 - OPTIMIZING YOUR BODY COMPOSITION & 'boosting your metabolism' with smart nutrition - Brandon DaCruz
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THE TIME COMPARISONS Only 5% of dieters keep fat off What are the physical and physiological consequences of chronic dieting or only doing mini bulks and not spending most of the year away from dieting But not only physically dieting but a dieters mentality And then the fact most people look at photo shoots online and people DIET FOR THAT TOO I was…
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310; Anti-Wellness Wank3ry Series - why SMART goals are DUMB goals ; your blueprint to goals & habits that actually works
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stop sabotaging your goals and habits.
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309; THE SECRETS OF THE LEAN, STRONG & HEALTHY; it's about the results you KEEP with Brandon DaCruz
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https://www.instagram.com/brandondacruz_/ https://www.instagram.com/transformxruby/ ▪️THE MOST COMMON DIETARY HABITS THAT CAUSE MANY TO SPIN THEIR WHEELS- CONSTANTLY TRYING TO DIET BUT STRUGGLING TO ACTUALLY MAINTAIN A DEFICIT Why is fatloss the only measure of progress? How to find fulfillment and progress outside of wanting to just lean up by die…
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#308;- the ALL TELLING TRUTH about carbs, what if they dont work for you? ANTI-WELLNESS WANK3RY with Tom Bainbridge x Ruby Cherie
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do they make you puffy? what else do you need to know?
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#307; SO you got body goals? health & fitness goals? The realities of getting there & how to make it work as a busy mum!/ ALEC BRITTON
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https://www.instagram.com/alecbrittonfitness_/ https://www.instagram.com/transformxruby/ - BEING BUSY AND MAKING IT WORK - HOW YOU STILL MANAGE TO GET IN STEPS * meal planning What does it look like for you How does the week look for you How do you plan ahead Keeping it simple is so important - how you manage meal prepping Multi tasking - how you m…
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306; How self aware are you really? Do you have a fear of letting go control? Needing to see results to "stay on plan"? Clara Swedlund t
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https://www.instagram.com/clara_theexerpsych/ https://www.instagram.com/transformxruby/ BODY IMAGE analysis: https://www.ncbi.nlm.nih.gov/books/NBK546582/ What if we are comparing ourselves to an old version of ourselves This is why we want to change our bodies in the first place bc we want to be perceived in a certain way and think our body and ch…
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305; mini - What's the best macro tracker? How to calculate your maintenance calories?
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And other things to consider
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304; ANTIWELLNESS WANKERY - THE REALITIES OF PROGRESS, BODY CHANGE, the transformation journey & the timeline of results - ruby cherie x tom bainbridge
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NSFW WHAT YOU NEED TO HEAR THIS NEW YEAR
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ep 303 BONUS: MY episode on Sam's pod: How to Finally Fall in Love with the Process & Permanently Change Your Life with Ruby Cherie
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On today’s episode of Transformation Talks, we’re joined by Ruby Cherie, an integrative specialist who connects the mind and body, taking into account all aspects that make up your life-changing transformation to permanently change the trajectory of your life without unsustainable or restrictive diets and programs.Here’s what we got into in today’s…
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302; realities of change, goal setting & evolving with them, discovering your values - dalton franke & ben mayfield smith
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The importance of focusing on lifestyle Results they expect to have Comparing ourselves to a past version of ourselves Willing to give and sacrifice Extrinsic factors how can we learn to develop more of an internal drive Again CLARITY OF THE STEPS THERE Because you can have all the clarity on the end with the clairy of the journey there so yes i lo…
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301 - why you always fall off track, lose motivation, struggle & go back to old habits - expectations. Ben Mayfield-Smith & Dalton Franke
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High performance Realistic expectations In a get it now culture Only seeing what we see not what is We see the world as we are not it is And ignore alot especially when we are busy in our own world (FB examples) INCONGRUENCE ___ People say they want X but they don't what the X’s that lead to the X but its because they are looking at the wrong Xs…. …
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300- Motivation, Behaviour change, HOW to create consistent success - Ben Mayfield Smith & Dalton Franke
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Emphasize how motivation plays a pivotal role in initiating and sustaining change. Realistic expectations awareness & perception The basics of behaviour and reasons behind them Why is the goal there - whats driving it What is it going to bring you Do you find that lifestyle clients come to you comparing to a bodybuilding world because that seems to…
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299- ALAN ARAGON reveals the TRUTH on why you're not getting results, losing fat & building muscle. DIET HACKS you are missing....
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THE IMPORTANCE OF THE APPROACH YOU TAKE; MUSCLE IS A CURRENCY YOU WANT TO AVOID DEBT @thealanaragon @transformxruby https://alanaragon.com/aarr-index/ https://www.amazon.com.au/Flexible-Dieting-Science-Based-Reality-Tested-Maintaining/dp/162860137X https://alanaragon.com/product/proteinbook/ #254 https://open.spotify.com/episode/4Eg3wYhYuq3xp0QskSU…
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298 - ep 14; debunking nutrition myths - are you addicted to sugar, processed foods yay or nay, hormones in food, sugar, detoxing - Anti Wellness Wankery. RUBY X TOM
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a bunch of BS flies around on social media; lets help you navigate it
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#297. The most important message you need to hear this time of year
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It doesn’t matter how much weight you lose, or how fast you go If you are heading in the wrong direction DISCIPLINE, HARDWORK, or forcing WILLPOWER in the wrong direction wont get you any closer The results don’t matter if you cant keep them Or if keeping them means living in perpetual fear of ever losing them, Not enjoying the process, Doing unsus…
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#296- The diet after the diet; the most important part of LONG TERM physique transformation . w/ Brandon DaCruz
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LIFE of abundance 1. Why fat loss/weight loss maintenance is so rare2. Why we’re primed for fat gain after a diet 3. Why women need to be aware of the post diet body fat overshooting effect 4. What is a reverse diet? 5. How to know if you’re a candidate for a reverse diet 6. Factors to consider when beginning a reverse diet 7. Benefits females can …
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