you don’t needanother hack. you need muscle, better sleep, and a plan you can actually do.this episode cuts through the “menopause belly” noise: we talk legs-firsttraining, carbs for sleep + performance, and why the setup is the rep (brace,hinge, then load). if you’ve been busy but not actually active, always dietingbut never changing shape—this is the truth you’ve been looking for.

what you’lllearn:

• why fat seemsto move to your waist in peri/menopause (and what to do about it)

• how carbs calmcortisol and improve sleep so you can actually train

• why four realsessions beat six half ones (recoverable volume wins)

• the lower-bodyfocus that changes your waist (rdls, hinge work, bracing)

• the two-phaseplan: patience isn’t passive. You need to stop the yoyo by spending more timebuilding the pillars

mini wins you canuse today:

• film one set ofrdls this week. cue: ribs down, brace, push hips back, keep the bar close.

• set a stepfloor (e.g., 7–9k). hit it before you earn any “extra” volume.

drop a comment,share this with a friend who needs it, or come on the pod to chat your ownjourney/struggles

i want realstories.

if you’re donerushing and want clarity you can stick to—listen, then dm me “recalibrate.”

find me@transformxruby on instagram

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

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

Menopause doesnot change the fundamentals of training.

Building muscleis crucial for metabolism and body composition.

Impatience canhinder progress in fitness journeys.

Nutrition shouldbe consistent and structured for best results.

Long-durationcardio can be beneficial for heart health during menopause.

Carbs areessential for energy and hormonal balance.

Supplements likeprotein and magnesium can support overall health.

Mindset plays asignificant role in fitness success.

Focus on strengthtraining to improve body composition.

It's important tobe kind to yourself during the fitness journey.

this is allabout; menopause, body composition, muscle building, nutrition, fitness,mindset, hormonal health, supplements, training, lifestyle changes

In thisconversation, Ruby Cherie discusses the challenges women face during menopause,particularly regarding body composition and fitness. She emphasizes theimportance of muscle building, proper training techniques, and a positivemindset. Ruby also addresses nutrition, hormonal health, and the role ofsupplements in maintaining overall wellness. The conversation highlights theneed for patience and consistency in achieving fitness goals, especially aswomen navigate changes in their bodies during menopause.

in this episode, i sit down with amy to unpack the cycle of shame, false deficits, and self-sabotage that most women don’t even know they’re stuck in.we go deep into taboo territory: food secrecy, relationship struggles, even how shame shows up in your sex life. and most importantly, we talk about why maintenance isn’t a pause—it’s the foundation that frees you from the chaos of diet fatigue.food isn’t the problem. diet brain is.the truth on why women relapse need you to break the shame + food spiral. you’re missing joy + real connectionSound bites"Trusting the process is essential for lasting change.""Professional guidance can enhance personal development.""Your emotions are not you; you're experiencing them."inside this episode we break down:• false deficits and why they wreck fat loss• how grief, shame, and secrecy fuel food spirals• why eating more actually made her leaner• how suppressing emotions fuels binge cycles• why maintenance isn’t a pause, it’s the base of lasting resultsquick wins you’ll take away today:• how to spot when you’re in diet brain (and what to do instead)• how to reframe “failures” with food into learnings that move you forward• the exact mindset shift that makes maintenance work long-term• how to tell if you’re in a false deficit (and how to fix it)• why leaning into discomfort is the only way through shamethis episode matters because too many women are punishing themselves instead of building themselves. amy’s story proves that when you shift identity—from diet brain to muscle brain—you don’t just change your body. you change your entire life.Amy Daly, LCSW, is a grief therapist at a hospice in Northern, CADM @amyd1220find me @transformxruby on instagramapply 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/transformxrubyTakeawaysYour relationship with yourself impacts your relationship with food.Emotional healing requires deep self-compassion and acceptance.Finding joy in life can transform your overall well-being.Communication is key in relationships and personal growth.Trusting the process is essential for lasting change.Grief and emotional complexity are part of the healing journey.Expectations can hinder personal growth and fulfillment.Understanding the interconnectedness of life experiences is crucial.Professional guidance can enhance personal development.Embracing the journey of change leads to a more fulfilling life.we discuss 1. the truth about “food addiction”2. why chasing fat loss keeps you stuck3. how strength frees women from diet brain4. what women get wrong about maintenance5. the invisible weight of shame6. why most women aren’t really in a deficit7. the truth about food shame and overeating8. how self-trust makes women leaner9. the maintenance mindset shift10. why patience builds more than muscle

@transformxruby

Many women often have specific concerns and fears when it comes to maintenance periods in their fitness journey. These concerns can be influenced by various factors, including societal pressures, personal experiences, and misconceptions. Here are some common fears that females may have regarding maintenance periods:

Fear of Weight Gain: One of the most common fears is that taking a break from a calorie deficit will lead to significant weight gain. Women may worry that their hard-earned progress will be lost during a maintenance phase.

Loss of Control: Some women fear that they'll lose control over their eating habits during maintenance and may struggle with overeating or emotional eating.

Body Image Concerns: Maintenance periods can trigger body image concerns. Women might worry that they won't look as lean or fit during this phase, which can be emotionally challenging.

Slower Progress: There's often a fear that taking a maintenance break will slow down their overall progress toward their fitness goals, especially if they're in a hurry to see results.

Comparison to Others: Women may compare themselves to others who appear to stay in a perpetual state of dieting or weight loss, which can create pressure to do the same.

Negative Feedback: Concerns about receiving negative feedback or criticism from peers or social circles can also play a role in these fears.

Unrealistic Expectations: Unrealistic expectations about how quickly they should achieve their fitness goals can lead to fears about maintenance periods.

the intense focus on the body in the realm of health and fitness can sometimes hold us back in various ways. Here are some of the ways this singular focus can be limiting:

Self-Worth Tied to Appearance: When our self-worth becomes closely tied to our physical appearance, it can lead to low self-esteem and body dissatisfaction. This can be emotionally taxing and hinder personal growth.

Extreme Dieting and Exercise: The desire for a certain body image can drive people to extreme dieting and exercise routines that may not be sustainable or healthy in the long term. This can lead to burnout and health issues.

Comparison and Competition: Constant comparison to others and striving to meet societal beauty standards can create a sense of competition and jealousy rather than collaboration and support within the fitness community.

Neglecting Overall Well-being: An obsession with the body can cause people to neglect other aspects of their well-being, such as mental health, emotional balance, and social connections.

Yo-Yo Dieting: The pursuit of a particular body often leads to yo-yo dieting, where individuals go through cycles of weight loss and regain, which can have negative effects on metabolism and overall health.

Exclusion and Inclusivity: It can sometimes lead to exclusivity within fitness communities, making some individuals feel unwelcome or inadequate if they don't fit a certain mold.

Overemphasis on Quick Fixes: The desire for rapid body transformations can lead to the overuse of supplements, extreme diets, and even unhealthy practices like crash dieting or excessive use of weight loss pills.

To overcome these limitations, it's crucial to shift the focus in health and fitness towards holistic well-being. This means considering not only physical health but also mental, emotional, and social well-being. Encouraging self-acceptance, body positivity, and setting realistic, sustainable goals can promote a healthier and more balanced approach to fitness. Remember that the ultimate goal should be overall health and happiness, not just a specific body shape or size.

are you stuck in the “i’m doing everything right butnothing’s changing” loop?

"We struggle with our food choices, thinking that unless we're eating bare minimal, we're not going to see results."

this episode breaks down the truth behind:

• sneaky fat loss blockers (like “healthy” habits)

• why tracking every gram still doesn’t get you results

• how social eating, bites, and oils add up

• the structure that makes all of this feel easier

• why your “healthy” food might be making you hungrier

• how structure makes fat loss easier, not harder

• how to eat out without blowing up your progress

• the biggest tracking mistakes (and how to stop them)

we cover the things you’ve been thinking but no one’s saidout loud:

“why am i STILL stuck when i’m eating less?”

“why do weekendsalways ruin my progress?”

“why do i binge atnight when i was ‘good’ all day?”

why

• you keep cutting carbs or calories and still feel stuck

• your weekends derail everything you do during the week

• you’re tracking but not actually learning anything from it

we’re unpacking what’s actually stopping your results

it’s the way you’ve been taught to think about food,tracking, and structure.

• from the emotional spiral of nighttime snacking

• to why your “1600 calories” plan isn’t working,

• the fat loss lies you’re still believing

• why carbs aren’t your enemy

this isn’t just about what you eat—it’s about why you eat,how you think, and what you expect from yourself. and it’s time to get realabout what’s costing you results (and peace of mind).

🎯 4 actionable winsyou’ll walk away with:

if you’ve ever said “i just need to be more consistent,”listen to this first.

and hey

if this episode hits? share it. or dm me @transformxruby andlet’s talk about your story.

appreciate you

find me @transformxruby on instagram

and brooke

@wellbalancedwithbrooke

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

The Maintenance Episode: Fear. Control. Identity. Real Results

Don't you just feel EXHAUSTED with all the diets?

chasing fat loss, only to fear every bite, every curve, every scale change? In this episode, Ruby & Tom rip apart everything you’ve been told about maintaining results—why diet breaks are not failures but essential, how maintenance isn’t “putting goals on hold,” and why your fear of gaining weight might be the real thing holding you back.

We dive deep into:

• what maintenance phases actually are (and why 4 weeks is usually not enough)

• how diet fatigue sabotages progress—women eating “little” yet seeing no change, losing energy, self-belief, faith

• the identity trap: when being “lean” becomes your value, your validation, your identity—and how that makes maintenance feel terrifying

• true metrics that matter: moving from scale + appearance to strength, performance, energy, confidence, mood

• practical ways to transition into maintenance without rebound, shame, fear, or extremes

For women navigating nutrition, hormones, mindset, and fat loss—this is your chance to reframe what success looks like. Let’s stop glamorizing deficits and start building something sustainable. Let’s reclaim food, movement, rest, and freedom.

If you’ve ever asked: “What if I’m always going to be chasing lean?” “Is the fear of gaining weight ever going to go away?” or “How do I rebuild trust with my body post-diet?” … this is for you.

What you’ll leave with:

• clarity on why maintenance is life, not a “waiting room”

• mindset tools to shift from control → pleasure in your food + movement

• game-plan steps to ease into maintenance safely and confidently

• practical direction: performance goals, not punishments

Keywords you’ll hear: diet break, fat loss resistance, women’s fitness, body image, maintenance phase, control vs freedom, strength training, mindset shift, nutrition for women, long-term results

in review:

carbs vs fat loss: why “less” isn’t lean and how to fix it

training hard but not changing? how to fix this

sweat ≠ stimulus: why your “hard” workouts don’t change your body

plateau or poor programming + approach? the switch that unlocks gains next week

perma-cutting keeps you stuck: the 6–9 month build → 6–10 week cut plan

carbs protect your look: pre/post templates for stronger sessions

progressive overload for women: rep ranges, rest times, and what to track

the simple system that actually changes your physique

carbs protect your look

the improvement season: the boring zone where growth happens

stronger, not smaller: how performance creates a leaner look

how much volume do you need? keep 8–12 sets that count

the truth about “bulky”: pumps, glycogen, and what you’re really seeing

you can’t reveal what you haven’t built: the body recomposition trap

FIND YOUR CHEAT SHEET BELOW

Dm me for guides to anything youve heard in here and ill also shoot you wnat you need most

want the look you actually want? here’s the hard truth: you can’t reveal what you haven’t built. in this ep with steve hall (revive stronger), we tear down the myths that keep you stuck in permanent diet mode: sweating isn’t stimulus, flat isn’t lean, and plateaus are usually fatigue in disguise. this is the improvement season conversation nobody clicks… until they’re tired of starting over.

you’ll hear: how to train near failure without wrecking your form, why carbs protect your look (and sanity), the 6–9 month build → 6–10 week cut rhythm, and how to deload on purpose so progress comes back. if your legs feel “bulky” after leg day, if the scale jumps when you eat real food, if you’re certain you’re “overtraining” — this one is for you.

we’re getting brutally honest about why your “hard” training isn’t changing your body. sweat is cheap. stimulus is rare. with steve hall, we go deep on the reps that count (and the noise that doesn’t): near‑failure tension, long enough rests, stable lifts, carbs that keep your sessions alive, and the deload that turns a plateau into +1 rep next week.

comment your biggest “aha” or tell me where you’re stuck. want to come on the show for a hot‑seat about your journey? dm me.

we also talk

• why plateaus happen - the simple reset that fixes it

• how to build muscle without getting bulky: the natural timeline for women 30+

• maintenance phase explained: start your cut from strength, not exhaustion

• what no one tells you about getting “bulky” (and why “lean” isn’t happening)

• most women start over every month in training without realising they don’t have a plan for continual progression… which is why you never see the shape you want

• carbs keep your muscle. muscle keeps your shape.

• stronger is the identity. leaner is the receipt.

• the surprising truth about “toning” (and why muscle is the point)

• what no one tells you about carbs, water weight, and looking tighter

• what nobody tells you about “bulky” legs (and why they look bigger – never leaner)

• progress for women over 30

• why you gain easily… but can’t lean out

two mini wins to take into the week

• pick 4–6 main lifts and keep them for 12–16 weeks. progress inside the rep range before you add load

• cap to 8–12 hard sets per muscle/week. quality beats junk volume.

And if that isnt enough, i always like to deliver

• film the last set of one lift and check if the last 3 reps visibly slow. if not, you weren’t close enough.

• anchor 30–60g carbs + 20–30g protein 60–90 min pre‑training, then repeat post.

• match the log book or beat one tiny thing

• set a 2–5 minute rest timer between hard sets. let bar speed recover.

• carbs keep your muscle. muscle keeps your shape

find me @transformxruby on instagram

@revivestronger for steve hall

revivestronger.com

youtube

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

if you’re stuck in that loop of "i want to be leaner, but nothing's changing"... this one’s for you.. you DO already work hard. BUT what used to work no longer does but we never realise that bc its all we know.

plus, it DID get you results before right?

most women don't struggle with fat loss. they struggle with what comes after.

when you're no longer chasing the next drop on the scale... and instead, you're stuck wondering: "is this even working? why do i still feel soft?"

in this episode i talk about what it really takes to build the shape you want, and why emotional discomfort in the building phase is a sign you're doing it right.

we chat about the real reason fat loss feels easier than building muscle

why its so easy to get caught in the cycle of the wrong type of training, chasing deficits that don’t deliver.

the reason yourre stuck has nothing to do with food? what if it's because the things youve been doing.. the beliefs you adopted from your old approaches to fat loss became your comfort zone…

change? building... by eating MORE, doing LESS? what???
on top of that... it feels too slow, too scary, too uncertain?

this episode is a reality check for anyone who:
• keeps circling back to deficits
• is scared to commit to a real building phase • wonders why results are stalling despite consistent effort

you’ll hear:

• why training more or harder doesn’t always = results

• the identity crisis of not constantly shrinking

• how "feeling stuck" is actually a sign you're ready to level up

takeaways:

1. you're not doing it wrong just because it feels hard

2. growth looks boring, slow, and unglamorous... but it's also what makes change finally stick.

3 mini wins to take away:

1. you're not doing it wrong just because it feels hard

2. growth looks boring, slow, and unglamorous... but it's also what makes change finally stick.

3. the difference between emotional urgency vs physical need

4. how to know if you're truly in a building phase or just afraid to slow down

this episode might just change how you view the "next step."

if you’ve ever felt like you’re doing all the right things but not seeing results… this one's going to land hard.

find me @transformxruby on instagram

brandon: @trainingfromthegroundup

DM me directly:https://ig.me/m/transformxruby

Takeaways

People often quit at the first sign of adversity in their fitness journey.

Social media can skew perceptions of progress and body image.

Mindset is crucial in achieving fitness goals and maintaining a healthy relationship with food.

Experiencing life is more important than focusing solely on body image.

Facing resistance is essential for personal growth and overcoming fears.

Setting realistic goals helps maintain motivation and progress.

Building confidence through strength training translates to other areas of life.

Self-efficacy is a key predictor of success in weight loss and fitness.

Fad diets often lead to feelings of failure and decreased self-efficacy.

Prioritizing self-care is essential for long-term health and happiness.

Chapters

00:00 Introduction to Jordan Syatt and His Philosophy

02:34 The Importance of Mindset in Fitness

05:43 Perception of Time and Progress in Fitness

08:26 The Reality of Social Media and Body Image

11:01 Facing Resistance and Overcoming Fear

16:43 The Role of Self-Efficacy in Achieving Goals

21:46 The Impact of Identity on Fitness and Weight Loss

28:41 Setting Realistic Goals and Bright Lines

30:34 The Limits of Coaching: Accepting Reality

35:22 Understanding Readiness for Change

38:37 The Importance of Self-Prioritization

41:53 Building Healthy Relationships with Food

49:06 The Fallacy of Perfectionism

53:40 The Journey of Sustainable Change

Sound Bites

"You need to lean into the fear."

"Maintenance is progress."

"Perfection doesn't exist."