In today's podcast episode, we're diving deep into one of the most frustrating aspects of fitness: feeling stuck despite consistent training and effort. If you've ever wondered why your legs aren't changing, why your strength has plateaued, or why your workouts have lost their spark, this episode is for you. We'll unpack common misconceptions like the belief that more exercises, sets, and volume automatically lead to better results. Instead, you'll discover the true secrets behind breaking through plateaus: addressing your weakest links, mastering foundational movements, and training with strategic intensity.

We also explore the often-overlooked importance of core stability, proper bracing techniques, and full-body integration, revealing how neglecting these foundational skills might be holding you back more than you realize. Learn why training near failure in lower rep ranges (5-8 reps) is crucial for optimizing muscle recruitment and neurological adaptations—leading directly to strength gains and a leaner physique.

Nutrition's vital role is another key topic, emphasizing the importance of adequately fueling your workouts to avoid chronic fatigue and metabolic slowdowns. Lastly, we discuss the power of personalized programming and why adapting your training based on continuous feedback and individual strengths and weaknesses is essential for long-term, sustainable progress. Whether you're just starting or have years of training experience, this episode offers actionable insights and thought-provoking questions designed to challenge your current approach and help you envision a clear path to the results you desire.

🔹 Why do you keep getting in your own way?
🔹 You say you want change—so why does it feel like you’re the one stopping yourself?
🔹 If self-sabotage had a step-by-step manual, would you recognize the patterns?

This episode exposes the unspoken playbook of self-sabotage—the exact thought patterns, behaviors, and mental traps that keep you stuck. But more importantly? We’re rewriting the script...

because if youve

🔹 Ever been “all in” on a plan… and then one slip-up sends you into a full-blown spiral?
🔹 told yourself you’ve already messed up—so why not just go all the way?
🔹 Then, days (or weeks) later, you’re back at square one, wondering why you keep doing this to yourself.

That’s the F** It* button in action. And here’s the truth: it’s not about willpower—it’s about the way your brain processes failure.

In this episode, we break down:
⚡ Why your brain mistakes progress for danger (and how to work around it)
⚡ The false sense of control that makes you sabotage yourself again & again
⚡ How to replace self-sabotaging habits with ones that actually stick🔥 Why you’re wired to self-sabotage the moment things feel “off track”
🔥 The hidden psychological triggers that make you quit on yourself
🔥 How to stop the cycle without feeling like you’re depriving yourself
🔥 The ONE mindset shift that makes consistency feel easier than ever

💡 If you’re tired of pressing the F* It button and starting over every Monday, this episode is your wake-up call.**

Hit play & break the cycle for good. 🎧👇

THIS IS THE The Mindset Shift You Need !!

with https://www.instagram.com/clara_theexerpsych/

If you’re exhausted from trying diet after diet without lasting success, you’re missing the real issue....

the real question?

Are you truly stuck, or is your mindset quietly sabotaging your progress? In this raw, powerful episode of "100% Real with Ruby," we're unpacking the uncomfortable truth behind feeling stuck and why surface-level fixes—like better time management—aren’t solving the real issues holding you back

Ruby dives deep into the psychology of self-sabotage, the critical importance of self-awareness, and why embracing temporary discomfort can lead to long-lasting change. Explore transformative concepts like her "second and third arrow" analogy, recalibrating expectations, and adopting the resilience of elite athletes to elevate your own journey. If you're tired of cycles of self-criticism, comparison, and frustration, this episode is your roadmap to breaking free and creating the mindset needed for real transformation.

Self-sabotage isn’t random; it serves a hidden emotional purpose, often protecting you from potential pain, shame, or failure. Behaviors like emotional eating, procrastination, or avoiding challenging workouts are subconsciously designed to keep you from experiencing negative emotions tied to potential failure.

Reflect: How is your current self-sabotage protecting you? What fear is it shielding you from?

Action: Write down your negative patterns and explore the hidden benefits they provide. Challenge these patterns by asking yourself honestly: "Do these behaviors truly align with my goals?" Awareness is the first step toward meaningful change.

Are you STILL believing these fat loss myths?

The Ultimate Guide to Fat Loss, Body Composition & Carb Myths – Alan Aragon Unpacks the Truth"

Tired of misinformation about fat loss, metabolism, and carbs? In this episode of 100% Real with Ruby, I sit down with renowned nutrition expert Alan Aragon to debunk the biggest myths keeping you stuck in the endless cycle of dieting, regaining weight, and feeling frustrated.

We dive deep into: ✔️ Why your weight on the scale isn’t the real problem ✔️ The truth about metabolic adaptation (your metabolism isn’t broken!) ✔️ Why carbs aren’t making you fat – and what actually does ✔️ The real reason most people regain weight after dieting ✔️ The difference between sustainable fat loss and temporary dieting ✔️ How to structure your fat loss journey for lasting success

If you’ve ever wondered why diets fail, why your body holds onto fat, or how to finally make progress that lasts, this episode is a must-listen.

🎧 Hit play now and learn how to transform your approach to fat loss – the right way!

Focusing on the Wrong Things – Why Your Hard Work Isn’t Paying Off

You’re training hard, watching what you eat, tracking your macros, lifting consistently—so why isn’t your body reflecting the effort? The frustration is real, and you’re not alone. The truth is, most people are stuck focusing on the wrong things. They’re obsessing over fat loss when they should be prioritizing muscle gain, cutting calories when they should be fueling performance, and second-guessing progress based on how their clothes fit instead of trusting the process.

In this episode, I’m cutting through the noise—debunking common fitness myths, exposing the real reasons you’re spinning your wheels, and laying out what actually moves the needle in physique change. If you’re tired of playing it too safe with your calories, stuck in the endless cycle of dieting, or confused about why your training isn’t yielding results, this episode is your wake-up call.

We’re talking:
🔥 Why what worked at first isn’t working anymore
🔥 How muscle-building is completely different from just “getting lean”
🔥 The fear of eating more—and why it’s keeping you stuck
🔥 Why strength gains don’t always mean muscle growth
🔥 How staying in a diet mindset sabotages your long-term results

It’s time to stop spinning your wheels and start getting strategic. Hit play—because this episode could be the one that finally shifts your entire approach.

TOM IS BACK for an anti-wellness wankery episode again!!!

– The Truth About Strength Training, Menopause & Why You’re Not Seeing Results

Struggling with stubborn body changes, slower progress, and the constant noise of social media telling you what you should be doing? You’re not alone. Women over 35+ are being bombarded with misleading fitness and nutrition advice—and it’s keeping them stuck in frustration, fear, and burnout.

In this episode, Tom and I get real about the mistakes keeping women from seeing results, the biggest myths about hormones and training, and why so many women are doing too much of the wrong things in the gym. We cover:

🔥 Why your body isn’t broken—you're just following a plan that doesn’t suit your needs.

🔥 The truth about fat gain in menopause (and why it’s not what you think).

🔥 How low-calorie dieting is destroying your progress—and what to do instead.

🔥 The real reason you feel like lifting isn’t “working” (hint: you’re not training hard enough).

🔥 Strength training vs. cardio—how to balance both for longevity, fat loss, and energy.

This is for the women who are tired of the BS and ready to take control—without fear-mongering, gimmicks, or unnecessary complexity.

If you’ve ever felt like you’re doing everything right but getting nowhere, this episode will be a game-changer. Listen in, take notes, and let’s break through the noise together.

👉 Hit play now and take the first step toward training smarter, fueling better, and finally seeing the results you deserve.

# 384/ Why Building Your Metabolism is the Only Sustainable Solution

Welcome to 100% Real with Ruby, where we strip away the BS in the fitness industry and talk about what really matters when it comes to transforming your body. In this episode, we’re diving into the myths that keep you stuck, the bad coaching practices that do more harm than good, and the real strategies that actually get you results. If you’ve ever felt like you’re spinning your wheels, starving yourself, or doing endless cardio without seeing the changes you want—this episode is for you.

We’ll break down:

✅ Why cookie-cutter programs and “many coaches” fail most women

✅ The real reason why eating less and doing more cardio isn’t working for you

✅ How to build muscle, boost metabolism, and get leaner without starving

✅ Why trusting the process is the hardest but most important thing

✅ The truth about protein, carbs, and fueling for performance (not just weight loss)

It’s time to stop chasing quick fixes and start creating real, lasting change. Tune in, take notes, and if this episode hits home, send me a message on Instagram @transformXRuby—I want to hear from you!

In this episode of 100% Real with Ruby, I’m joined by Max Waldron, a coach, strength expert, and gym owner who has navigated multiple dimensions of the fitness industry. Together, we dive deep into the often-misunderstood differences between coaching and training, the mental and emotional barriers holding people back, and why fat loss isn’t sustainable as a lifestyle. Max brings his no-BS approach to challenge the fitness myths that keep you stuck, while providing a fresh perspective on building the body and life you truly want. This conversation is packed with actionable insights, powerful mindset shifts, and tools to help you break free from frustration and step into progress. Whether you’re a coach, a client, or someone who’s been spinning their wheels for years, this episode will make you think differently about what it means to succeed in your health and fitness journey. Don’t miss it!

Most of us already know what to do. Eat better, move more, be consistent—right? But if it were that simple, why would so many still feel stuck? The truth is, it’s not about knowledge; it’s about what’s stopping you from following through.

Fat loss isn’t sustainable long-term, and trying to balance it with life often leads to frustration. Fat loss should be viewed as a temporary phase, followed by maintenance or building phases.

Measure What Matters
Obsessively tracking every metric can detract from focusing on meaningful progress. Measure the variables that truly align with goals, such as consistency and effort, rather than arbitrary metrics like scale weight.

Many clients fail to appreciate their progress because they live in a scarcity mindset, focusing on what they lack instead of what they’ve achieved.

Muscle is not bulky; it is sculpted and compact. Building muscle creates a leaner, stronger look, and achieving this requires fueling the body and training effectively.

Addressing common fears of looking "too bulky" helps educate clients on the value of strength training and adequate nutrition

Creating the Right Environment

Success often stems from a supportive environment, such as meal prepping, structuring workouts, and reducing decision fatigue.

The Danger of Focusing Solely on Scale Weight or trying to make fat loss sustainable

Over-reliance on the scale as a measure of success can undermine progress. Shifting focus to performance, strength, and habits is more productive.

Key Insight: Addressing the emotional attachment to the scale helps clients find fulfillment in non-scale victories.

Even perceived setbacks provide valuable insights for future progress. Clients are never truly starting over—they’re building on past experiences.

Reframe "failure" as an opportunity to learn and grow, fostering resilience and a growth mindset.

Sustainability isn’t achieved through perfect plans but by aligning mindset with actions and focusing on intrinsic motivation.

Strength training fosters intrinsic motivation by creating enjoyment in the process and measurable progress beyond aesthetics.

Further Knowledge: Strength training also provides a tangible sense of accomplishment, reinforcing clients’ commitment to their goals.

Sacrifices and Realistic Expectations (1:03:59-1:07:42):

Achieving goals often requires more effort and sacrifice than initially expected. However, the trade-offs must align with what the client values most.

Insight: Helping clients evaluate their willingness to make sacrifices ensures alignment with their deeper goals and life priorities.

Training Intensity and Focus

Many don’t train with enough intensity to see significant progress. Simplified, structured programs with a focus on effort can yield better results.

prioritize progressive overload in their training and focus on quality over quantity.