100% Real With Ruby; nutrition, strength, fat loss, muscle, macros - without the fluff
Episodes
#61 A very important message on the fear of food or gaining weight
03 Apr 2019
Contributed by Lukas
YOU CANT EXPECT TO BE DIETING FOR YOUR WHOLE LIFE!?!?
#60 What do you allow into your life
05 Mar 2019
Contributed by Lukas
Awareness brings control
#59 The five minute power pause
09 Feb 2019
Contributed by Lukas
And be grateful ZOOOM OUT
#58 Love yourself love your life and my god things will change
06 Feb 2019
Contributed by Lukas
.
#57 a bit about everything; knowing your worth.. not letting others dictate it
23 Jan 2019
Contributed by Lukas
YOU are in charge of your life
#56 Just some science shit on why de-stressing is important for fat loss
21 Jan 2019
Contributed by Lukas
THE BODY IS IN A STATE OF STRESS OR RECOVERY AND REST you need to be able to balance them to optimize fatloss
#55 Gym anxiety. Starting out your transformation. Coming back from a layoff
15 Jan 2019
Contributed by Lukas
its okay :)
#54 Periodising nutrition and why I hate the word bulk
12 Jan 2019
Contributed by Lukas
the bro culture has ingrained this cut and bulk mentality into EVERYONE and not everyone needs to bloody bulk and cut in cycles - that's like yo yo di...
#53 Respect yourself. My closing statement is so important
07 Jan 2019
Contributed by Lukas
how you treat yourself is how you allow others to treat you
#52 If it doesn't serve you, act accordingly
29 Dec 2018
Contributed by Lukas
ask 1. is this serving me 2. is this taking me TOWARD the person i want to be
#51 Don't be the dud match in the matchbox
28 Dec 2018
Contributed by Lukas
every match HAS potential to start a fire
#50 - Now this is the secret to great success and progress
28 Dec 2018
Contributed by Lukas
It's really not that complex until you make it so
#49 - Have you done your goal setting
21 Dec 2018
Contributed by Lukas
i actually hate the word "goals" i like "visions" and mini goals along the way or mini steps - action steps - celebrate them
#48 - Time under tension training?
20 Dec 2018
Contributed by Lukas
context
#47 End of year celebrations..events... preparing for a new year of domination
17 Dec 2018
Contributed by Lukas
ITS ONE WEEK IN 52 WEEKS - pick your battles though
#45 So how is your relationship to food? And are you to blame?
16 Dec 2018
Contributed by Lukas
take ownership but realise the role that your past plays in your present - learn from it and DONT dwell
#44 - Habits and behaviours for success. How to develop them change them and maybe break them
15 Dec 2018
Contributed by Lukas
HABITS are what form the basis of decisions, thoughts and identity .
BONUS - Mind Set environment perspective and stopping self-sabotage
11 Dec 2018
Contributed by Lukas
BONUS episode
#43 - Perceptions can be deceiving
08 Dec 2018
Contributed by Lukas
so focus on your own journey
#42 - Motivation vs discipline vs habits vs KNOWING THYSELF
27 Nov 2018
Contributed by Lukas
you fall to the level of your habits
#41 Life long fat loss and festive periods
26 Nov 2018
Contributed by Lukas
health and fitness are meant to enhance your life - stop obsessing - do what you NEED to do if you want to stick to your routine - make a guiltf...
#40 Believe in what you want so much that has no choice but to materialize
30 Oct 2018
Contributed by Lukas
You really got to trust the seeds you're planting will manifest because if you don't believe in yourself how do you expect the universe to
#39 - There's always more to it than what shows
08 Oct 2018
Contributed by Lukas
theres more than what you see at surface on socials, everywhere
#38 Artificial sweeteners
25 Sep 2018
Contributed by Lukas
chill, you can have that pepsi max
#37 Secret calories hidden calories why aren't you losing weight
17 Sep 2018
Contributed by Lukas
awareness is key
#36 "I struggle knowing i get nutella and chocolate daily"
28 Aug 2018
Contributed by Lukas
again - know thyself and its okay to be an abstainer until you develop that habit and routine AND IDENTITY
#35 Use the tools in your toolbox
24 Aug 2018
Contributed by Lukas
you have what you need right now to take SOME action - until you know more ;)
#34.Every bit of gold needs digging for. And transparency is key to finding it.
17 Aug 2018
Contributed by Lukas
every cloud has a silver lining - just look closer
#33 Guilty for time off?
12 Aug 2018
Contributed by Lukas
it’s so easy to fall into the habit of not training and then it’s so goddamn hard to get back into routine -
#32 Victim of self sabotage?
06 Aug 2018
Contributed by Lukas
a super common theme
#31. Food isnt about food
05 Aug 2018
Contributed by Lukas
FOREVER a theme. food is never just about the food. nutrition isn't just about macros. there is so much to it.
#30 Power of visualisation
30 Jul 2018
Contributed by Lukas
VISUALISATION ALLOWS MANIFESTATION
#29 you deserve to be selfish
26 Jul 2018
Contributed by Lukas
1./Show yourself that you are worth caring for by starting to care for yourself. A tendency of people pleasers is to give relentlessly without a thoug...
#28 the importance of goal setting but gradually
26 Jul 2018
Contributed by Lukas
you want the big vision but dont set lofty goals with no entry point., you need an entry level and ACTION STEPS that are simple, manageable, and in re...
#27 managing expectations - comp prep
24 Jul 2018
Contributed by Lukas
this can be related to ANYTHING
#26 Keep a grip and stay the path.
23 Jul 2018
Contributed by Lukas
the sun always comes up the next day!
#25 The little steps to start. Forming habits
16 Jul 2018
Contributed by Lukas
BIG THINGS are an accumulation of the little things .
#24. Power of persistence
09 Jul 2018
Contributed by Lukas
persistence speaks for itself
#23 - Rocky road or the high way
07 Jul 2018
Contributed by Lukas
STOP MAKING THINGS MORE DIFFICULT FOR YOURSELF -
#22 - be kind to yourself
05 Jul 2018
Contributed by Lukas
WATCH YOUR LANGUAGE!! Research has found that by developing our compassion we can create positive effects on our brain and immune system. It’s...
#21. Bad experiences bad advice.
05 Jul 2018
Contributed by Lukas
Shit happens - recover, adapt, come back stronger
#20. Are your goals hurting you?
27 Jun 2018
Contributed by Lukas
Framing your goals in positive terms makes reaching them that much easier. Positive words allow you to: Focus on what you really want, and on what i...
#19 random dieting tips
25 Jun 2018
Contributed by Lukas
make it EASIER for yourself
#18 Diesel mindset.
24 Jun 2018
Contributed by Lukas
Slow down the speed of your emotions. When you catch yourself thinking negatively, take a deep breath. You need to practice becoming mindful of your r...
#17 Habits. Listerine or toothpaste
21 Jun 2018
Contributed by Lukas
YOU WILL WANT TO LISTEN TO THIS ONE.
#16 diet breaks
20 Jun 2018
Contributed by Lukas
DIET BREAKS serve more of a purpose than refeeds. DIET BREAKS and their purpose are different for EVERYONE LIFESTYLE clients vs COMP PREP client...
#15 Are your expectations getting you down
20 Jun 2018
Contributed by Lukas
Most people are completely oblivious to the power that their own thoughts have. Beliefs carry emotion, and emotion turns to action. Those beliefs then...
#14 Food hacks
19 Jun 2018
Contributed by Lukas
DO WHAT YOU NEED TO DO to make it easier to adhere
#13 Food and diet personality
18 Jun 2018
Contributed by Lukas
know thyself and don't try to fit yourself into anyone else's mould.
#12 Self care
17 Jun 2018
Contributed by Lukas
"Joy is found in returning to the things we love again and again. It’s better than sex, or drink, or drugs, or food, or any other substitute for joy...
#11 Progress isn't linear
14 Jun 2018
Contributed by Lukas
Here is one perception which a lot of us have engrained and it sabotages our lives: the perception that progress is linear. This means that consciousl...
#10 Rest don't quit
12 Jun 2018
Contributed by Lukas
“if you get tired, learn to rest, not quit.” 1) These days our need for instant gratification means if we can’t get results quickly, we quit. An...
#9. Negative people and haters
07 Jun 2018
Contributed by Lukas
Find Intrinsic Motivation Intrinsic motivation is our innate desire to do something, and it comes when we work towards something that satisfies oursel...
#8 All or nothing
06 Jun 2018
Contributed by Lukas
If you allow all-or-nothing thinking to rule your mind, you’ll be on cloud nine when you succeed, but you’ll beat yourself up when you “fail.”...
#7 Mental toughness
04 Jun 2018
Contributed by Lukas
Mental strength is like muscle strength--no one has an unlimited supply. So why waste your power on things you can't control? A crucial part of develo...
#6. Lay the bricks
03 Jun 2018
Contributed by Lukas
STOP PUTTING HUGE GOALS OUT THERE that you are creating an entry level that is so far away from where you currently are and your current lifestyle. Yo...
#5 Be resourceful and stop the needless worry
03 Jun 2018
Contributed by Lukas
Your beliefs become your thoughts, which eventually become your actions. Do you want to live in a way that showcases your negative thoughts, or your e...
#4 Why do you go to the gym?
01 Jun 2018
Contributed by Lukas
“What’s your story? What do you believe about your lot in life? Are those beliefs empowering you or preventing you from living a happy, fulfilled ...
#3 Self faith and confidence
01 Jun 2018
Contributed by Lukas
Think about your biggest goal. Why haven’t you accomplished it yet? If you’re like most people, the answer is basic: fear. Fear is the limiting fa...
#2. Dont be fooled by highlight reels
30 May 2018
Contributed by Lukas
successful people talk about what they did to become what they are & only have a few minutes to give their story. So they deliver the highlights. ...
#1. Glass half full? Its not about that
29 May 2018
Contributed by Lukas
Whatever your situation, its not as it is but how you are. Perception is everything. the more you hold the glass, the heavier it gets regardless...