Why People Believe It: The calorie-burning nature of cardio creates the impression that more cardio equals more fat loss. The immediate sweat and heart rate spike make it feel like the fastest way to slim down.

Why It Seems True: Cardio does burn calories and can contribute to fat loss, but it doesn’t address the bigger picture of body recomposition.

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

WE ALL CRAVE A GOOD AFTER PHOTO...
Social media is far from reality
And it should NOT be what you strive for..
Most of you have the most warped idea of what IS realistic, sustainable & PERCEPTION OF TIME.
Motivation doesn't last. The newbie effect doesn't last
It'll be easier for a few weeks or a couple months
Maybe see some results...
Then what? Life happens
Or you open the flood gates with icecream, wine, crisps, snacking....
Time passes and now you REGAIN FAT😰
Mostly around your midsection😰
If youre an on and off dieter, you're PRIMED to hoard fatcells
🥵 hormones & metabolism are tanked
2 ways to look at progress
1. Time to create the best garden...
Your best friend visits 2 months later
Youve hyped up the garden, All the effort into planting the best crop, finding and buying the best soil, etcetc...
But nothing... some weeds, some flowers that once existed bc you did put in some effort...
But the gardening was slack.
Wanting a garden to transform wont happen without consistent gardening. Which doesnt mean perfect, if you skip a day, garden is fine
....
2. You finally hire a finance advisor
Cool, you have someone to help your $$ issues now
A few months later you realise youre still in the same debt.. maybe more
Just because you set intentions for the end goal
and hire help, doesnt mean things fall into place.
Are you making the tradeoffs...
The daily lattes, weekend eats out, uber eats, random unnecessary spends?
Do you even check the price tag? (Calories)
Or if its a speed buy it doesnt count, its only a few dollars
It racks up
Like your snacks, licks, tastes, sips, bits and bobs
Especially as a female... even more if you have a desk job
There is so much more to progress than the scales, photos etc
Only focusing there will have you give up. What's the point...
Invest for at least a year into building your best self. To set yourself up for life
....
Instead of asking ‘how quickly can I see results?"
Ask yourself
“how can I keep them & make PERMANENT progress?”
What’s the point in getting any results
losing any weight
if you cant maintain the progress you make?🚨
there's ZERO point obsessing or stressing over your timeline
& how fast you see change
if you don’t know how to even maintain it 👀
or even learn how to enjoy making it part of your lifestyle
AIM FOR CONSISTENCY✅
Steady the ship first... then sail...✅ with PATIENCE ✅
😬If you don't have something beyond a scale
or after photo
😬If you arent making the PROCESS your focus
w/ ACTION BASED GOALS
😬if you don't become the person who can maintain
& live it...Believing you can... & enjoying life too...
❓the after photo wont matter bc it wont last.
Need some help with this?
💓I'm right here :) let's goooo!!!

Pause 10 seconds

Pause 10 minutes

Put skills into that gap

How can seeking perfectionism and beating up on ourself derail this proces

Perfectionism vs excellence

Emotional eating

- mindful eating and how to promote it in a world of busyness & distractions to be better at regulating intake

- " If you’re like most folks, this cycle continues for months, years, sometimes even decades. The pattern looks

something like this:

- What are values & why are they important

Mine:

- the truth behind willpower

Resolve to change → try to overhaul your life → follow a program or change your behavior for a short time → slip back into your old habits and behaviors → feel like a failure → give yourself further “proof” you can’t do it → rinse and repeat.

When this happens, we often get down on ourselves for being “weak,” not having enough “willpower,” or not “wanting it badly enough.”"

- can we be unaware that our actions or ambitions arent aligned with them?

how can we bridge this?

- you cant shame yourself into change; talk about this. and how getting your "goal body" and to this HAPPY CONFIDENT zones needs to come from self care

- PERFECTIONISM VERSUS SELF-COMPASSION

- skills to not snack when stressed, bored, tired, emotional, overwhelmed - HABIT

- it doesn't mean eating whatever you want, you have to also know when to say no.

- if then___

- "Also, comfort food. When carbs or sweets or whatever truly does comfort in times of stress, what can replace that habit?"

- how to use these skills at restaurants & eating away from "comfort" environments or safe environments

especially when you have a history of restriction, how to not see it as a free for all or a reason to indulge in the most tasty looking meal for fear of missing out or "not wanting to be left out" whatever

• NEAT vs STEPS

carbs

Metabolic flexibility & insulin sensitivity

Someone whos obese

• PCOS nutrition

• MENOPAUSE nutrition & myths

• Collagen; what it DOES what it DOESNT

1/ what do you feel most people struggle with when it comes to nutrition for health

• Black and white thinking

• Catasrophizing

• Bad training session → behaviours it leads to

2/ same but for performance

People don't know how good it feels to feel good

• Training plan

• 
  

3/ what are the most common questions you get asked (i got collagen as 1 of the 3 things i have up already)

4/ what do you wish more people understood/cared about/prioritzed more

5/ what are the most common myths that irk you

6/ what are you MOST passionate about in your job/the nutrition space

@transformxruby

@aidan_the_dietitian

Ideal Nutrition

- Eating out

- Protein

- Fibre

- Making food easy

- People pleasing

- Calorie tracking

- Hunger

This is the thing though. This IS having aesthetic goals!! I have them. But theres no point having them without focusing on the habits – the aestethic goals are the outcome bc most people have to get to the first step and 2nd step

- Reality of matinance food

Eating out and adjustments

Excuses

Know what you are going to stick to…

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 we have goals that we arent even sure of…

Or if we have been ina restriction minmdset for so long

Or even live with our view of keeping face or wanting to look a certain waylike “im saying yes to a burger so i can prove i have balance” when really you wanted the salad sort of thing - there can be pressure there too. Ie going out to eat and knowing you want a healthier life but wanting to prove X or if you think “i don't even look fit so if i pick this ill be judged so ill get the crappy option so noone says anything” but really you DID want a grille dchicken and veg because

But then there are also those saying yes to the icecream but not the pizza and fries too bc you chose your indulgence.

values

Choice point & examples with it

Behaviour change

Fear of uncertainty

Lack of self belief

Fear of failure

Fear of success

Cognitive dissonance

We keep trying to solve for X that we arent doing…. But maybe we need to look upstream?

Slow down -

Irrational beliefs

Self compassion

Cognitive models

Mental models

Cognitive dissonance

Realities of change and relapse

How do you approach someone wanting X but not what it takes to get X because they w9nt admit to where they are

Or thinking they must fit a mould

Actually facing their shir and not shying away from hard weeks thinking there's something wrong

What typically stops people from changing

I know what to do but im just not doing it

Cravings & emotional eating

Shifting our eating identity

Getting clear on your plan of action not just saying i want to make healthier choices or i want more protein but making it really clear with the steps it requires, where they factor into your day etcetc

Do hard things…

DRIVE

The dopamine and addiction of external measures of success & progress at the cost of long term

CRAFTING CHANGE podcast

&

https://www.instagram.com/fortitudenutritioncoaching/

find me @transformxruby

@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 flip the switch

• Where do people go wrong

• (my view on the scale)

• Shifting meaning of progress

Fear success – define

- Fear from past experiences

- Not diet mode is seen as gaining & fking up

- DIET RESUME; build a confidence one…

Build proof – but you need to shift your meaning of progress for this

And its hard to do this with diet fatigue

You don’t trust yourself

Bring in your examples here too

Psychology of this though “eat carbs”

How do you help people whove had that focus for most of their life – what are otherways you empower them to build

• Daily wins

Reticular activation system #271 from 2 years ago

• Gaining and losing… isnt that proof enough that its time for change

• Your meaning of the journey

• It’s a LONG journey… if you aren’t taking diet breaks and finding other meaning in your life…

You aren’t going to maintain anything you are miserable on

Number on the bar

Chasing the scale going down can lead to it going up in future even more than where you started

- Process points