100% Real With Ruby; nutrition, strength, fat loss, muscle, macros - without the fluff
Episodes
#358 - Kasey Jo breaking bad habits, self sabotage & how to overcome any obstacle
29 Nov 2024
Contributed by Lukas
what are the consequences if someone just kind of thinks, oh, I can just skip over that mindset stuff and just ill just follow this, you know, workout...
#357- End the frustration and get results that last; why you need a new strategy after 35yo
26 Nov 2024
Contributed by Lukas
#perimenopause In this episode of 100% Real with Ruby, we dive deep into why those once-effective diets and workout routines just aren’t cutting it ...
#356; The raw & real; navigating life + health setbacks & perimenopause. Leaving yoyo dieting and chronic dieting behind to become the best version of herself; My client Sharon
22 Nov 2024
Contributed by Lukas
Sharons Journey over the years has been AMAZING and one to talk of... through a host of health issues, perimenopause and navigating this thing called ...
#355 why is building a leaner physique so much harder vs weight loss? The Truth About Body Transformation
19 Nov 2024
Contributed by Lukas
submit questions or topics here Muscle mass isn’t just about aesthetics—it’s crucial for maintaining strength, energy, and a higher metabolism. ...
#354/ When you make this ONE change, you’ll stop struggling to see [permanent] results. Nikias
15 Nov 2024
Contributed by Lukas
Nikias; fuelling your body to train hard and build the muscle and strength you want. Importance of fuelling well for gains and prioritising performanc...
#353 Losing weight too slow? "What am i doing wrong !?" could THIS be holding you back.....?
10 Nov 2024
Contributed by Lukas
the one mindset shift that will help you stay the journey for your best results note.... its not only the scale weight that can set you off, its not o...
#352; You need THIS if you want to make the most progress & see the most change.... IRIS Deadlifts
08 Nov 2024
Contributed by Lukas
@irisdeadlifts @transformxruby Why time outside of a deficit is so important even if you have fat to lose.. Theres things that need to be addresse...
#351. minisode; Cardio Myths Busted: What Really Keeps You Lean
03 Nov 2024
Contributed by Lukas
Why People Believe It: The calorie-burning nature of cardio creates the impression that more cardio equals more fat loss. The immediate sweat and he...
#350; Jace Lopez; Training & Nutrition for your best results. where does running for lean legs fit in?
01 Nov 2024
Contributed by Lukas
https://www.instagram.com/jace_lopez_/ @transformxruby SO much in this episode SO SO much breathing - bracing with progress and not much changin...
#349; How to get consistent & permanent progress. The growing pains of change
27 Oct 2024
Contributed by Lukas
WE ALL CRAVE A GOOD AFTER PHOTO...Social media is far from realityAnd it should NOT be what you strive for..Most of you have the most warped idea of ...
348 - Lean & strong eating. Build self trust- skills, emotional eating, self sabotage - Josh Hillis
25 Oct 2024
Contributed by Lukas
Pause 10 seconds Pause 10 minutes Put skills into that gap How can seeking perfectionism and beating up on ourself derail this proces Perfectionism...
347 Do you understand your metabolism? NUTRITION for fat loss, health & building muscle Debunking myths and facts w/ Aidan Muir
18 Oct 2024
Contributed by Lukas
NEAT vs STEPS carbs Metabolic flexibility & insulin sensitivity Someone whos obese PCOS nutrition MENOPAUSE nutrition & myths Co...
#346; NUTRITION THAT WORKS for real humans living REAL LIVES; get lean and healthy the smart way! Brooke Rosenfeld
11 Oct 2024
Contributed by Lukas
- Eating out - Protein - Fibre - Making food easy - People pleasing - Calorie...
#345; Josh Smith -how to master your habits & life, beat your barriers to change & struggles with nutrition and eating
04 Oct 2024
Contributed by Lukas
GOALS - goal hierarchy Maybe good & bad goals fit into this Yes to ANYTHING but not EVERYTHING but what you truly want to say yes to which if w...
#344 Extremes fail you… take messy action and get clear on what youll regret NOT doing in 3 years w/ Chase Smith
27 Sep 2024
Contributed by Lukas
@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 ...
#343; Pillars of a successful transformation journey, reverse dieting & what causes fat loss resistance? / Colin Dewaay
20 Sep 2024
Contributed by Lukas
https://www.instagram.com/colindewaay/ https://www.instagram.com/transformxruby/ You cant appreciate the progress you make if you aren’t enjoying t...
#342; when knowing what to do isnt enough; emotional eating, body image, shame, guilt, self sabotage... / Michelle Carroll
13 Sep 2024
Contributed by Lukas
@transformxruby https://www.instagram.com/michellecarroll1 Whats important to me What does my life look like now What does my ideal life l...
#341 Aaron Scafi-Are you TRULY doing the right things for YOU? are you shortchanging long term progress?
06 Sep 2024
Contributed by Lukas
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 ...
#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
30 Aug 2024
Contributed by Lukas
just because you are working hard or being 'good' doesnt mean its the right thing our biases can cloud us our influence around us... trainin...
#339 Your ultimate nutrition guide to UNCOMPLICATE IT & help you get lean and healthy for life! Brooke Rosenfeld
23 Aug 2024
Contributed by Lukas
https://www.instagram.com/wellbalancedwithbrooke https://www.instagram.com/transformxruby You don’t need more meal ideas you need more rep...
#338 How you set yourself up for results that last, build resilience & deal with setbacks. Make it EASIER through seasons of life. Jim Hallinan
16 Aug 2024
Contributed by Lukas
https://www.instagram.com/jimmynutrition/ https://www.instagram.com/transformxruby When they want X body of the past what they are really missing is...
#337 - What you do OUTSIDE of the gym CAN BOOST or HINDER results. The POWER of MUSCLE & walking/Dean Guedo
09 Aug 2024
Contributed by Lukas
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 impr...
#336; Amanda Thebe; Navigating Menopause - weight gain, hormones, cardio, metabolism & muscle!
02 Aug 2024
Contributed by Lukas
#263 with Amanda; https://open.spotify.com/episode/0ZQn8ejjmx4Opbw4Ub1Zg1?si=_V9edQndSMafO7Sp_nFtJg https://amandathebe.com/book/ Progesterone &...
#335- METABOLIC ADAPTATION/DAMAGE/SLOWDOWN - anti wellness wank3ry with Tom Bainbridge and Ruby CHerie
26 Jul 2024
Contributed by Lukas
what is the truth here? why is dieting hard? why do we become weightloss resistant
#334; Ali Gilbert - what keeps you from progress & How the pursuit of building a better physique can change your whole life
19 Jul 2024
Contributed by Lukas
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 ...
#333; Physique development over time & improving long term. The big rocks that matter: Training. Gareth Sapstead
12 Jul 2024
Contributed by Lukas
https://www.instagram.com/thefitnessmaverick/ https://www.instagram.com/transformxruby Physique development over time Looking so far into the futu...
#332 Anti wellness wankery - so what you are doing isnt working??
05 Jul 2024
Contributed by Lukas
now what?
#331-Kelly Mack on everything muscle and getting the leaner athletic physique. training, nutrition,
28 Jun 2024
Contributed by Lukas
@mackfitness305 @transformxruby When you go to train – whats the actually bottleneck to your physique There are many ways you can optimize movement...
#330; Training for the physique you want- why lifting heavy or hard isnt enough/ Jeremiah Bair
21 Jun 2024
Contributed by Lukas
https://www.instagram.com/jeremiahbair/ https://www.instagram.com/transformxruby/ PEOPLE LOSE WEIGHT AND THEN STICK TO THAT And yes tehy think its pu...
329 Make your health & fitness goals an enjoyable ride, not a chaotic rollercoaster Aram Grigorian
21 Jun 2024
Contributed by Lukas
@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 ...
#328; What is progress - Without THIS you cant live your life the way you want NOT live a life that you love/ Stu Graham
14 Jun 2024
Contributed by Lukas
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 p...
#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
07 Jun 2024
Contributed by Lukas
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 ...
#326; On training: OPTIMIZING YOUR BODY COMPOSITION FOR LONG TERM SUCCESS Brandon DaCruz
31 May 2024
Contributed by Lukas
MuscleMacrosMicrosMetabolismMovementMindsetMomentumMuscle muscle muscle againPeople want physique change yet we are sold numbers and fancy thingsPeopl...
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
24 May 2024
Contributed by Lukas
how to create an INDOMITABLE LIFE fat loss phase? what phase? the reality of the journey, progress, expectations training what coaching is what you...
#324;- almost half way through the year; how are your habits? helping behaviour change. How to become a NEW version of you /Karin Nordin
17 May 2024
Contributed by Lukas
REPLAY of #222 @karinnordinphd @transformxruby ___ To become a new version of me i have to make different decisions GROWTH MINDSET Embracing the HARD...
Hard reality check
08 May 2024
Contributed by Lukas
Let me know if you relate
#323; Iris Deadlifts - the answers to what you want with your physique, takes THIS!!!
03 May 2024
Contributed by Lukas
@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 peo...
#322; Bet on the future version of who; invest in the PHASIC process. Youre focused on the wrong things/ ben Maysfield smith
26 Apr 2024
Contributed by Lukas
@ben_mayfieldsmith_ @transformxruby # Building from a more empty canvas, its a different dragon to fight - # You cant keep trying to lose the last c...
#321; ALAN ARAGON; whats fact vs fad? how aging & menopause changes how we need to diet & train, myths around metabolic adaptation, collagen & more
19 Apr 2024
Contributed by Lukas
“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.”...
#320; are you making these training mistakes? HOW TO TRAIN FOR THE BODY YOU WANT; anti wellness wank3ry with Tom Bainbridge
12 Apr 2024
Contributed by Lukas
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 sen...
#319: mike doehla- a nutrition strategy for fat loss & living lean, healthy and strong that just makes sense
05 Apr 2024
Contributed by Lukas
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 tra...
#318; STOP COMPLICATING YOUR TRAINING; here's what it REALLY takes to progress... Anti wellness wank3ry with Tom & Ruby
29 Mar 2024
Contributed by Lukas
what is progress? what is needed? what do you need to do?
#317 Richie Kirwan - Are you putting yourself at risk of MORE fat gain? A sluggish metabolism & hormones?
29 Mar 2024
Contributed by Lukas
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 undermuscl...
#316; Sarah Carne. The Realities of building that physique you say you want in your 30s, 40s & 50s
22 Mar 2024
Contributed by Lukas
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 def...
315; On Behaviour change, motivation & mindset barriers that keep us where we DONT want to be. Navigating change w/ Ella Whitcomb-khan
15 Mar 2024
Contributed by Lukas
Ella: @thefitnesspsych_ Me: @transformxruby Fearful that they are never going to change Communication; with ourselves & others - People th...
#314 Marci; the mindset & changes needed to build confidence, body and life you want
08 Mar 2024
Contributed by Lukas
Perfectionist mentality and how that impacts results, progress & consistency All or nothing thinking It needs to be hard to be effective What s...
313 - Transforming Bodies, Transforming Lives- Navigating the Realities of your Fitness Journey; Sam Forget
29 Feb 2024
Contributed by Lukas
https://www.instagram.com/coachsamforget/ https://www.instagram.com/transformxruby/ Segment 1: The Impatience Trap Laying ground work Foundations...
312 - HOW TO SUCCEED LONG TERM in your health, fitness, fat loss and muscle building journey; Sam Forget
23 Feb 2024
Contributed by Lukas
https://www.instagram.com/coachsamforget/ https://www.instagram.com/transformxruby/ Segment 1: The Impatience Trap Laying ground work Foundations ...
311 - OPTIMIZING YOUR BODY COMPOSITION & 'boosting your metabolism' with smart nutrition - Brandon DaCruz
16 Feb 2024
Contributed by Lukas
THE TIME COMPARISONS Only 5% of dieters keep fat off What are the physical and physiological consequences of chronic dieting or only doing mini b...
310; Anti-Wellness Wank3ry Series - why SMART goals are DUMB goals ; your blueprint to goals & habits that actually works
09 Feb 2024
Contributed by Lukas
stop sabotaging your goals and habits.
309; THE SECRETS OF THE LEAN, STRONG & HEALTHY; it's about the results you KEEP with Brandon DaCruz
03 Feb 2024
Contributed by Lukas
https://www.instagram.com/brandondacruz_/ https://www.instagram.com/transformxruby/ ▪️THE MOST COMMON DIETARY HABITS THAT CAUSE MANY TO SPIN T...
#308;- the ALL TELLING TRUTH about carbs, what if they dont work for you? ANTI-WELLNESS WANK3RY with Tom Bainbridge x Ruby Cherie
26 Jan 2024
Contributed by Lukas
do they make you puffy? what else do you need to know?
#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
19 Jan 2024
Contributed by Lukas
https://www.instagram.com/alecbrittonfitness_/ https://www.instagram.com/transformxruby/ - BEING BUSY AND MAKING IT WORK - HOW YOU STILL MANAGE TO GE...
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
12 Jan 2024
Contributed by Lukas
https://www.instagram.com/clara_theexerpsych/ https://www.instagram.com/transformxruby/ BODY IMAGE analysis: https://www.ncbi.nlm.nih.gov/books/NB...
305; mini - What's the best macro tracker? How to calculate your maintenance calories?
08 Jan 2024
Contributed by Lukas
And other things to consider
304; ANTIWELLNESS WANKERY - THE REALITIES OF PROGRESS, BODY CHANGE, the transformation journey & the timeline of results - ruby cherie x tom bainbridge
05 Jan 2024
Contributed by Lukas
NSFW WHAT YOU NEED TO HEAR THIS NEW YEAR
303 BONUS: MY episode on Sam Forget's pod: How to Finally Fall in Love with the Process & Permanently Change Your Life with Ruby Cherie
29 Dec 2023
Contributed by Lukas
On today’s episode of Transformation Talks, we’re joined by Ruby Cherie, an integrative specialist who connects the mind and body, taking into a...
302; realities of change, goal setting & evolving with them, discovering your values - dalton franke & ben mayfield smith
22 Dec 2023
Contributed by Lukas
The importance of focusing on lifestyle Results they expect to have Comparing ourselves to a past version of ourselves Willing to give and sacrifice ...
301 - why you always fall off track, lose motivation, struggle & go back to old habits - expectations. Ben Mayfield-Smith & Dalton Franke
15 Dec 2023
Contributed by Lukas
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 ignor...
300- Motivation, Behaviour change, HOW to create consistent success - Ben Mayfield Smith & Dalton Franke
08 Dec 2023
Contributed by Lukas
Emphasize how motivation plays a pivotal role in initiating and sustaining change. Realistic expectations awareness & perception The bas...
299- ALAN ARAGON reveals the TRUTH on why you're not getting results, losing fat & building muscle. DIET HACKS you are missing....
01 Dec 2023
Contributed by Lukas
THE IMPORTANCE OF THE APPROACH YOU TAKE; MUSCLE IS A CURRENCY YOU WANT TO AVOID DEBT @thealanaragon @transformxruby https://alanaragon.com/aar...
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
24 Nov 2023
Contributed by Lukas
a bunch of BS flies around on social media; lets help you navigate it
#297. The most important message you need to hear this time of year
21 Nov 2023
Contributed by Lukas
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 WILLPO...
#296- The diet after the diet; the most important part of LONG TERM physique transformation . w/ Brandon DaCruz
17 Nov 2023
Contributed by Lukas
LIFE of abundance 1. Why fat loss/weight loss maintenance is so rare 2. Why we’re primed for fat gain after a diet 3. Why women need to be aware o...
#295- WOMEN ARE NOT SMALL MEN; Get off the merry-go-round & don't diet 'til you do this/ with Brandon DaCruz
10 Nov 2023
Contributed by Lukas
1. Why women aren’t just small men? 2. Differences in female physiology which we need to consider when coaching them 3. What females need to do pr...
294; motivation, discipline, willpower, perfectionism, all or nothing- what holds you back/ - Antiwellness wank3ry with Tom Bainbridge & Ruby Cherie
03 Nov 2023
Contributed by Lukas
Emotional states can significantly impact willpower. Here's how: Stress and anxiety: High levels of stress and anxiety can deplete your willpower...
#293; Body image, self-sabotage, compassion & why you feel at war with yourself & your thoughts; Clara Swedlund
27 Oct 2023
Contributed by Lukas
https://www.instagram.com/clara_theexerpsych/ https://www.instagram.com/transformxruby/ Body image, self-sabotage, compassion & why do you feel...
292; Don't skip this most important part of your health & fitness journey; apply this and youll succeed LONG TERM/Jared Hamilton
20 Oct 2023
Contributed by Lukas
Dieting from the inside out podcast @realjaredhamilton @transformxruby 3/ the first phase of your journey shouldnt be about how much progress you ...
291; Metabolism, adaptation, damage…consequences of dieting & crash dieting Antiwellness wank3ry with Tom Bainbridge & Ruby Cherie
13 Oct 2023
Contributed by Lukas
End of diet maintenance = suppressed maintenance How can deficit affect metabolic rate Long term effects after a diet? Muscles role? Can you exp...
290- Dr Gary Mendoza- Habits. forming them, keeping them. About failure & change. Do you underestimate how hard that change is?
06 Oct 2023
Contributed by Lukas
Twitter @drgarymend IG @drgarymendoza Stages Of Change @transformxruby Habits not the forming but the maintenance of the habit; why and how ...
289- ep 11; THE MAINTENANCE EPISODE - anti wellness wank3ry - fear of losing control and gaining weight
29 Sep 2023
Contributed by Lukas
@transformxruby @tombainbridgecoaching Many women often have specific concerns and fears when it comes to maintenance periods in their fitness journey...
288/ The unknown self-sabotage; Are you in survival mode? Stressed out? / Paula Rastrick
22 Sep 2023
Contributed by Lukas
If you want the Ace test for trauma just shoot me a message and ill get it to you https://www.instagram.com/transformxruby/ Resources Arielle sc...
287 - DO YOU HAVE A FOOD SENSITIVITY? When SHOULD you detox? - ep10. Anti-Wellness Wank3ry Series. Ruby Cherie x Tom Bainbridge
15 Sep 2023
Contributed by Lukas
The truth behind the tests as well
#286/ Motivation, Identity, Behaviour change & creating lasting habits - navigating expectations / Dalton Franke
08 Sep 2023
Contributed by Lukas
www.instagram.com/daltonfranke_coaching/ www.instagram.com/transformxruby links & studies: Insufficient sleep undermines dietary efforts to red...
#285/ Carbs, insulin Blood Glucose and CGMs/ ep 9. The Anti-Wellness Wank3ry Series Ep 7. Ruby Cherie x Tom Bainbridge
01 Sep 2023
Contributed by Lukas
another one bites the dust MYTHS AROUND INSULIN, SUGAR, CARBS, DIABETES, LOW CARB DIETS etc
284/ Let’s figure it out; you arent stuck. Your internal beliefs will make it into your external reality through your behaviours; Kait Ann Michelle
25 Aug 2023
Contributed by Lukas
https://www.instagram.com/kaitannmichelle/ Our own worst enemy We turn our emotions into actions and behaviours because its automatic We dnt even ...
#283/ Body fat machines & other aesthetic measures are FOOLING you/ EP 8 The Anti-Wellness Wank3ry Series Ruby Cherie x Tom Bainbridge
19 Aug 2023
Contributed by Lukas
let us know what you think of this podcast it gets into the juice of it about 15 mins in!
#282/ Building a SUCCESS mindset, getting better LASTING outcomes, charging your batteries & whats needed to WIN longterm; Dr Josh Smith
11 Aug 2023
Contributed by Lukas
Mindset for success, getting better outcomes that last, charging your batteries & the one thing you need to WIN longterm; Dr Josh Smith @drj.smi...
281/ SLEEP. The Anti-Wellness Wank3ry Series Ep 7. Ruby Cherie x Tom Bainbridge
03 Aug 2023
Contributed by Lukas
@transformxruby @tombainbridgecoaching
#280 Mike T Nelson - you cant hack physiology or biology. Magic in context. cardio? fat burning? are you running off sugar?
27 Jul 2023
Contributed by Lukas
@drmiketnelson Miketnelson.com @transformxruby There is so much information out there But the thing is that thats so generalised and the messaging ca...
279/ Artificial sweeteners. The Anti-Wellness Wank3ry Series Ep 6. Ruby Cherie x Tom Bainbridge
21 Jul 2023
Contributed by Lukas
WHAT DO YOU WANT US TO TALK ABOUT!? STEVIA VS ASPARTAME and other articifuals natural is better? cancer? cravings? insulin? makes you hold fat?
#278; What the LEAN, STRONG DEFINED LOOK really takes- Anti-Wellness Wank3ry Series Ep 5 Ruby Cherie x Tom Bainbridge
14 Jul 2023
Contributed by Lukas
DO you relate to this? check out episode #250 & #271
#277; Scales, training logs, your body. How do you make & measure PROGRESS LONG-TERM + the most important YET OVERLOOKED piece. Ft Dillon Phaneuf
07 Jul 2023
Contributed by Lukas
@dillonphaneuf @transformxruby whats next ? where are you going to go? Having confidence is showing up for yourself and doing the things you know yo...
#276; Stop letting your identity be based off your physical results; they are the biggest lagging indicator - Jared Hamilton
30 Jun 2023
Contributed by Lukas
Dieting from the inside out podcast @realjaredhamilton @transformxruby The negative self talk you’re engaging in causes more damage than you ...
#275 Women arent small men but we arent snowflakes either -on fatloss and getting results
27 Jun 2023
Contributed by Lukas
hormones? test vs estrogen? the menstrual cycle whats the go? do we really have things that make fatloss hardER?
#274; Gareth Sapstead/ Programming for long term physique goals & how to maximize our training/ the Fitness Maverick
23 Jun 2023
Contributed by Lukas
@thefitnessmaverick @elite_physique_training @transformxruby 1;13 Bringing it back to why having a coach is so important Your feels can change...
#273/ Gareth Sapstead/ Everyone wants to #lookgoodnaked & have that lean, sculpted dream physique… So HOW do you train for it?/ The Fitness Maverick
16 Jun 2023
Contributed by Lukas
@thefitnessmaverick @elite_physique_training @transformxruby Mistakes women make when programming themselves & going at it without a coach M...
272/ ALCOHOL; INFLAMMATION. The Anti-Wellness Wank3ry Series Ep 2 Ruby Cherie x Tom Bainbridge
13 Jun 2023
Contributed by Lukas
ALCOHOL how can it be holding you back? is there a moderate intake? how can one go about including it?
#271/ Do you want weight loss OR do you want a radical physique change? Body image, comparisons & realities/ Jess Dalglish
09 Jun 2023
Contributed by Lukas
instagram.com/jessdalglishcoaching/ instagram.com/transformxruby Comparing themselves to people to those who are muscular but don’t know how to ge...
#270; Jordan Syatt- TOP TIPS, MOTIVATION, making weightloss easier; overcoming struggles or fall off the wagon, making results a forever thing; harsh realities online
02 Jun 2023
Contributed by Lukas
Starting out and committing for a long term change and TRULY taking an approach – the start & Summarize everything they do then ask Should we ...
#269 - Tying it all together the best results; what does it really take & what happens when results dont happen fast enough / Kelly Mack
26 May 2023
Contributed by Lukas
@mackfitness305 @transformxruby Expectations What it takes training program design why execution is important why bracing is important things th...
268/ INFLAMMATION; The Anti-Wellness Wank3ry Series Ep 1/ Ruby Cherie x Tom Bainbridge
22 May 2023
Contributed by Lukas
The Anti Health & Wellness Wank3ry Series Ep 1; Ruby Cherie x Tom Bainbridge Inflammation; foods, diets, Blame the lifestyle not the food. Don...
#267; optimizing your results, pushing past plateaus, getting strong & building your best body and life/ Tom Bainbridge pt 3
19 May 2023
Contributed by Lukas
https://www.instagram.com/tombainbridgecoaching/ https://www.instagram.com/transformxruby/
266; Stop sabotaging your metabolism & nutrition & enhance your long term training success PRO FITNESS & WELLNESS for life p2/ Tom Bainbridge
12 May 2023
Contributed by Lukas
"I’ve been thinking about this a lot recently and probably have a bit of anecdotal evidence from personal experience. Do you think the poten...
265/ Cold exposure, coffee in the AM & hormones. Cortisol & fat burning; ANTI FITNESS, WELLNESS & FATLOSS WANK3RY p1 / Tom Bainbridge
05 May 2023
Contributed by Lukas
https://www.instagram.com/tombainbridgecoaching/ https://www.instagram.com/transformxruby/ Cold ice baths Immune system Fat burning • Stress ...
#264; the inside scoop to your health & fitness goals; hard times. Challenges. The things you need to know in your journey w/ Elise
28 Apr 2023
Contributed by Lukas
12 week deficit phase Successful deficit phase Used to get carried away and go too far If I stop now I'm not hard core enough Effort % Plannin...
#263; Menopausing So Hard - Amanda Thebe
21 Apr 2023
Contributed by Lukas
Mental Perimenopause Progesterone is linear on the way down but estrogen is on the way down Testosterone also decline Night sweats & restless ...
#262; How mindset, stress, negative body image impacts your gut + Exercise's role in this/ Gab Fundaro pt 2
13 Apr 2023
Contributed by Lukas
@vitaminphd Barbend Examine.com @transformxruby (negative body image and food stress impact on the gut) Stress, dieting (chronically) & the gut...
#261; is your diet causing havoc to your GUT HEALTH?/ Gab Fundaro pt 1
07 Apr 2023
Contributed by Lukas
@vitaminphd Barbend Examine.com @transformxruby Chronic high fat feeding – Hyper caloric Need to get energy from our diet Protein or fibre But al...
#260/ on all things creatine; optimizing mental & physical performance, body composition & results/ Scotty Forbes
31 Mar 2023
Contributed by Lukas
Carbs Creatine Importance of muscle mass etc Recent advances in creatine nutrition and physiology suggest that the quantity of creatine the body natur...