sick of the back of your legs looking spongy no matterwhat you do… and feel your legs are just CHUNKY?

most women train legs wrong..

training hard isnt the issue.. training effectively is. sometimeswhat looks like progress is really just taking you around in circles

legs and glutes are the most demanded topic for a reason ;

because they’re the hardest place (for most women) to actually see change.

many of you may wonder why they always feel chunky or bigger...

yep, this exact thing kept me stuck for years.. i was working hard - if anything this made me want to smash them more....

but... honestly? i didn’t understand what “progress” actually feels like when you realise DIETING isn't the same as training + eating for body recomposition (more muscle, less fat)

i hear: “pants feel tighter when i eat more carbs”, “why do my legs feel bulky after leg day”, “spongy back of legs”, “how to lean out my cellulite hamstrings”

so im talking

• why your pants feel tighter when you start eating more carbs

• the glycogen + water retention piece (aka your legs are basically giant sponges)

• why “training hard” isn’t the same as training effectively

• why hip thrusts aren’t the main character (they’re icing — not the cake)

• how you can bias hamstrings/glutes so the back of your legs stops looking spongy

• why living in a calorie deficit makes “lean legs” feel impossible

• and how the scale + that “i feel fluffy” sensation is literally the thing that keeps you stuck

i also talk about the real sabotage no one admits: mentally dieting. the second you feel full, heavy, tight, or the scale goes up… you start pulling back effort, second guessing food, adding cardio, changing exercises, changing the plan.

and that’s why you keep spinning your wheels.

if you want strong, lean, confident legs, you need a smarter program, real progression, proper rest, and enough fuel to actually train like a beast… without panicking the second your body feels different.

everyone wants legs and glutes that look lean and trained.
but most women are stuck in this loop:

train hard ➝ eat a little more ➝ legs feel full ➝ pants feel tighter ➝ scale goes up ➝ panic ➝ pull back ➝ repeat.

if you’re done wasting years doing the same cycle, shoot me a dm and we’ll talk through what’s been keeping your legs stuck.

comment: “do you avoid quads because you think they bulk too fast?”

two quick wins before you even press play:
• you’ll stop blaming genetics, your body or something thats wrong with YOU... & start fixing the signal you’re sending it
• you’ll get a clean “do this / not that” framework for cardio, carbs, and training so you can stop spiralling

if you’re walking into 2026 with the same goal you’ve had for years -“i just want to look lean and toned” -but you’re still not changing… this episode is for you.

because what i keep seeing is women repeating the same patterns.

their training is a pattern.their dieting is a pattern.their fear of carbs is a pattern.their “i’ll start again monday” is a pattern.

and then they wonder why their body doesn’t change.

in this conversation with dean guedo, we make one thing painfully clear:

your body looks like what you do.

so if your week looks like a cardio person’s week, you’ll get a cardio person’s adaptation. and if lifting is always the thing you “fit in when you can”… you’ll keep feeling like you’re working hard with nothing to show for it.

we talk about:• why running builds endurance outputs, not a “glute-built” physique• why “hard” is not the same as “effective” (and why resting is part of the stimulus)• why the real 2026 glow-up is skill + intent + fuel + time — not another phase• why maintenance feels emotionally harder than dieting (even when it’s physiologically easier)

two mini wins to take into this week:• choose one goal for the next 12–16 weeks and build your week around it (stop trying to do everything)• fuel the sessions you want results from: carbs + protein, then let cardio support your life — not replace your lifting

if you want to come on for a chat about your own journey or struggles, dm me “pod chat.” and if this episode hit, comment with the pattern you’re ready to break.

find me @transformxruby on instagram

noted in the episode:• follow dean: @walk.more.king• if you got value, share/tag me and leave a 5-star rating (i just hit 80 — let’s get to 100)

apply for a free consult:https://docs.google.com/forms/d/e/1faipqlsfqaxmdfbpypyvui3bgsclndxtj4bwjrvpkbbhuk5cp7sqsiw/viewform?usp=sf_linkdirect link to dm me on ig:https://ig.me/m/transformxruby

this episode is for every woman who has ever said: “i’ve been doing this for years… so why don’t i look like it?”

Lets build you a life you don’t need another diet for…

with an uncomfy audit inside… We lovingly drag the difference between being busy and being productive. Sam and I walk through training and nutrition audits: how to know if you’re under-training but over-exercising, burning your willpower on the wrong stuff, and what to simplify so 2026 finally stops feeling like Groundhog Day.

we talk about moving from punishment to performance: fuelling for training, chasing strength PBs, and letting fat loss be a by-product instead of your whole personality. Especially powerful if you’ve never really felt what it’s like to lift well-fuelled and strong.

no more getting back on tracks.. no more falling offs in the first place.

It’s about expanding; your strength, your capacity, your confidence. Sam and I explore theme-based goals, approach-focused living (“what can I add?”), and why tracking the right things (training, steps, practice) matters more than obsessing over the scale. If you’re craving a bigger, fuller life… we have your starting line in this episode

out with yoyo dieting, low calorie hell. out with feeling like you’ve been “on a diet” since forever and still don’t have the body or life you want…

bc its this perma-state-of-dieting that keeps women over 30 stuck

links:

find me @transformxruby on instagram

Sam @coachsamforget

apply for a free consult:

https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link

direct link to dm me on ig: https://ig.me/m/transformxruby

most women think they’re stuck because they need a new program… but really? they’re stuck because they keep bringing the same mindset into every “fresh start.” this episode goes straight for the belief systems that keep you looping: the fear of being a beginner, the identity you won’t let go of, the invisible baggage that keeps weighing down every goal you set.

we talk about why your training feels hard but isn’t actually productive, the real reason you never look like you’ve been lifting for years, and what changes the second you finally fuel properly. the whole episode is a reality check on skill, intent, perma-dieting, identity-building, and learning to trust yourself again.

this isn’t an episode about motivation. it’s about flipping the lens you see yourself through.

two mini wins you’ll walk away with:

• a simple way to audit whether you’re actually training close enough to failure

• a 60-second self-check that reveals whether you’re still living in old identity patterns

if you want to come on the podcast and talk about your own journey or struggles, dm me. i love real chats.

find me @transformxruby on instagram

DM me for my habit guide, my 'find your wins' guide or share your struggle and ill see how i can help

NOOOWWWWW

if you’ve ever looked at your life and thought,

“how am i still here?”

this episode is for you.

2026 can be your first year that doesn’t look like a repeat…

but only if you stop trying to build a new life with old rules.

for the woman who has the notebooks, the planners, the goals…

but still ends up back at square one the second life gets chaotic.

apply for a free consult:

https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link

direct link to dm me on ig: https://ig.me/m/transformxruby

i’m walking you through the real reason that happens — and spoiler: it’s not discipline, motivation, or willpower.

it’s the unseen baggage.

the pressure to bounce back.

the perfectionism.

the all-or-nothing wiring.

the diet-culture timelines.

the belief that your progress should look like it did in your twenties.

the guilt you carry every time you “fall off.”

this episode dismantles every lie you’ve been told about consistency and rebuilds it into something sustainable, honest, and actually doable.

you’ll learn:

• why your brain clings to old patterns

• how outdated identity keeps you stuck

• why invisible progress is the most important kind

• how to build systems that protect your goals on your worst weeks

• the tiny shifts that will make 2026 radically different

• why believing you’re the problem has held you back for years

2026 doesn’t just need the NEW YEAR NEW ME spirit...

it needs a new system. a new identity. a new truth.

you’ll walk away with clarity, direction, and the exact mental shift you need to stop repeating the same year over and over.

if you’ve felt stuck, inconsistent, frustrated, or exhausted by your own expectations…

this episode will change the way you see yourself and the way you approach your goals forever.

hit play.

your 2026 starts here.

holidays are never the problem.!!! they are SO SO NEEDED and after a loooong year of being so switched on, demanding deadlines... the list goes on...

its a nice time of year to just *** ahhh***

so how about we learn how to still prioritize our goals, while living our best life

it all starts here; ditching your all or nothing mindset...

• “you think you lose control in december… but december is the only month you’re actually honest.”

• “it’s not the food. it’s the pressure you put on yourself around the food.”

• “most women don’t blow out because of the event. they blow out because of the story they tell themselves before the event.”

• “the holidays don’t cause weight gain. panic does.”

this isnt about the end of year... because tbh its not THAT different from the rest...

in that theres always SOMETHING happening. life is going to always be happening.

→ “you’ll stop "screwing it" when you stop trying to ‘be good.’”
→ “you’ll enjoy the holidays more when you stop making the night about food.”
→ “you’ll feel more in control when you stop trying to control everything.”

in this episode, we’re talking about the real reason you spiral with food when december hits — not because you “love food too much,” not because you “have no discipline,” but because no one ever taught you how to navigate social events, boundaries, family pressure, restaurant calories, or travel like an actual human.

inside you’ll learn:• how to enjoy events without blowing out• the skill of “pick your poison”• the boundary scripts that keep you in your power (without offending anyone)• how to deal with family comments + food pushers• how to plan meals without feeling restricted• why you don’t need to start over in january• how to stop making every event about food• and the 5 habits that change everything year-round

this isn’t a diet episode.
this is a life skills episode.

you’ll walk away knowing exactly how to enjoy the holidays, protect your progress, and set yourself up for a 2026 that doesn’t start with guilt, panic, or a crash diet.

you don’t need more willpower.
you just need better tools.
and i’m giving them to you here.

the shape you want won’t come from another deficit.

and if your brain just screamed “but i don’t want to gainweight” you really need to hear this.

this episode dives into the messier parts of progress:
→ maintenance that doesn’t look like “holding steady”
→ eating more when you’re scared to
→ training without chasing scale drops

you’ll hear how one of my clients navigated all of it—andthe shifts she made when tracking became exhausting and her body wasn’tchanging.

we talk about that quiet frustration of eating well,tracking, showing up… but your body isn’t changing the way you want it to.
→ and the truth is, it’s not that your effort doesn’t matter. it’s that thephase you’re in doesn’t match your goal.

this is your wake-up call to stop flip-flopping betweendiets and finally understand the role of real maintenance, muscle, andlong-term change.

we unpack:
• why tracking isn’t working like it used to
• how to spot if your progress has stalled from stress, not food

• why most women mistake tracking for control
• what to expect during real recomposition (hint: it’s not fast)

two powerful wins you’ll get from this episode:
➝ how to detach from the scale and still trackmeaningful progress
➝ how to make the maintenance phase actually work foryou

→ want to come on and talk about your story? message meanytime.

find me @transformxruby on Instagram

@coachcarmenhayward
apply for a free consult:
https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link
direct link to dm me on ig: https://ig.me/m/transformxruby

If you’re 40+, feeling like your metabolism tanked, or thinking your body just doesn’t respond the way it used to, this episode is for you.

Because maybe it’s not about hormones. Or cardio. Or your macros.Maybe the real issue is that you never built the baseline your body needed in the first place.

We break down the real reasons women feel stuck in their 40s—why fat loss gets harder, why reverse dieting doesn’t work if you never actually built, why you feel tired but not stronger, and how cardio might be working against you.

No fluff. No BS. Just a straight-up conversation about what matters most if you want to change your body composition—without sacrificing your energy, your confidence, or your sanity.

so many women feel like anything over 1600 calories is too much. theyre obviously scared to do it alone...

we go deep into:

• why maintenance feels so damn hard (and how to stop sabotaging it)

• the myth of “stubborn bodies” and what’s actually in your way

• how to know if you’re doing the right thing—but not doing it long enough

• why eating more doesn’t work if you never trained to grow

• what changed everything for her when she stopped trying to look toned and started training for strength

this one is raw, real, and going to hit you where it needs to.

2 mini wins you’ll walk away with:

• how to shift from “I just want to tone up” to actually building muscle

• how to measure progress in a way that actually works for your season, your goals... bc old ways wont work.

find me @transformxruby on instagram
@

Apply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link
Direct link to DM me on IG: https://ig.me/m/transformxruby