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

https://www.instagram.com/colindewaay/

https://www.instagram.com/transformxruby/

You cant appreciate the progress you make if you aren’t

- Patience

- Grit with adversity

- all or nothing mentality

they don’t want to get fatter & want to get into a fatloss phase as fast as possible

grass is always greener on the other side

isnt it funny though that when you have those things you aren’t appreciating all that you now have because you are so focused on what you aren’t enjoying right now

- what stops people from acutally thriving outside of fatloss

- why is fat loss the default

initial progress is faster…. You can make little techqiue shifts to boost it up a bit more

but then from there its fucking slow

- Whats the rush anyway? We are all heading in the same direction to the grave

Lifestyle sustainable. Fat loss is not

Where is “there”

• fat loss resistance being a mindset thing

dieters mentality

tracking, being intentional

** intentionally eating more

90%

It feels like nothing is happening

Im working so hard but nothing is happening

Theres a time lag

• Legs – building

Stop doing both at the same time

Cutting and bulking is dumb for the majority because they don’t know how to approach it

It’s a build

Not a bulk

You don’t just force feed or train muscle on

It takes 5x as long as a cut

So yes BUILD and then fatloss

Or be happy not seeing much in maintenance. I did that

Not im more hovering in maintenance but im at that now what and I want to build

There is no “done” that whole getting to an end goal… whats going to happen from there if you haven’t learnt how to – you don’t keep eating the same calories or doing the exact same things as the diet – you need to learn how to INTENTIONALLY thrive, perform, transform

Tracking part – is it that you don’t want to keep yourself accountable to eating in a certain way

- Why cant you do some of that stuff now ?

- Are you making tracking more complicated than it should be

- Are you tracking just to hit strict macros, or do you have ranges

@transformxruby 

https://www.instagram.com/michellecarroll1

How mindset, your philosophy (or way of thinking about) your goals, your journey, your transformation  can take you further from your goals, have you feel worse about yourself, more out of control and less happy…

Ie focusing on outcomes, rushing results, body image fixations, how tehy contribute to self sabotage

Why do you feel there is such dissonance around this

I would purport something to do with being so busy with doing things and chasing things we don't slow down to even challenge it… 

How we are feeling

How your relationship with food is actually reflective of you

“Im feeling fat/fluffy” - lets chat

Why do clients over eat or emotionally eat and how can you both challenge it, create a helpful framework for it, and help them through it - reinforcing its not something you fix but something you need to address and work it

Why emotional eating is a vague unhelpful term, you need to celebrate awareness of it and start to figure out the emotions ACTUALLY present, stress isnt one - thats an umbrella… 

What stops people from leaning into change and creating a better relationship with self and body for example i know people are scared to really let go because they fear they will get lazy, flow up, be too soft on themselves or get more out of control when its the opposite

Obsessed with food and wanting to “be normal” is really a mindset thing where you are overvaluling an outcome NOW and coming from a negative place. Lets discuss 

What do you have to say about people looking at other peoples transformations or where does social media fit in - i coach transformation to their best mental, emotional and physical selves where getting leaner may be a part of it - but our perceptions arent reality and it can be more distorted by what we expose ourselves to

How about when you are fixated on family over self where you put yoruself last

Loneliness & other emotions / factors that go into binge eating, emoptionsl eating, overeating etc

Body fixation and wanting to fix ourselves

4 rir is enough

Use rpe

Exercise selection

But most people aiming for 4 RIR don't actually know what leaving 2 reps are - they think its 2 until it isnt

Guide 

Just because you really feel it doesnt mean its effective

Cutting programs

Brain in a deficit -

just because you are working hard or being 'good' doesnt mean its the right thing

our biases can cloud us

our influence around us...

training harder or dieting harder may be holding you back

"hard training" isnt always effective

"healthy/good" eating isnt always effective

whats the goals

what are your beliefs

https://www.instagram.com/wellbalancedwithbrooke

https://www.instagram.com/transformxruby 

You don’t need more meal ideas you need more repetition

The reality of

Not just the financial cost but the time, the stress, the

-       What

-       Macro

-       1

Log ahead

Snacks

Protein and produce

This is why I hate fasting

The time that you don’t want to do the self care is usually

Self care, loving yourself, accepting, compassion. Is

Steps

When people come to work with me initially they may be

It’s because they typically come from a background of doing

Certain foods on there plans are BAD while other foods are

Whatever PLAN you’re following should allow for you to enjoy

Special occasions don’t last the entire day/weekend. Outside

- Still stick to our normal solid habits surrounding them

- Go in with some kind of a plan - perhaps we set some sort

- Front load our protein prior to the event if we know we

The most IMPORTANT thing I feel we can do is set ourselves

https://www.instagram.com/jimmynutrition/

https://www.instagram.com/transformxruby

When they want X body of the past what they are really missing is how care free they were and perhaps the whole age part of it

“ i want to looking good”

You graduated out of X for a reason

Why do we become more uncomfortable with change and the concept of change

I was listening to a podcast on change

Lifestyle habits

Why is a value driven life the key to finally getting the the health and fitness goals people want…

Which they are trying so hard for but moving nowhere much… its just EFFORT, mostly inconsistently, so it feels hard…

Wanting the outcome without the lifestyle

Wanting the outcome without the process

Wanting it to be easy without it being hard frst

radical acceptance. Accept where you are - if you don't. Then its hard to change…

WORK HARD SO YOU DON’T HAVE TO WORK SO HARD

Wake up with no memories

Being harder on yourself, stricter doesnt help

But people don't actually know what it takes which is why they don't know what they really want and don't believe they can get it -

Youre a teacher so this can work easy. We all start in the “not so sure” phase… those who are active in their learning… ie they don't just track food to hit numbers but to understand how those foods make them feel etcetc… end up doing better with creating a lifestyle in this all

Curiosity

Self limiting beliefs

Im not someone that needs to know my why blah blah

Letting go of expectations & leaning into discomfort

How you can be super consistent for a month and still not see much change bc of what we think SHOULD happen…

Bringing fun back into it. Why is that so important

Happiness in the journey

Self reflection being needed

Imagine what you could accomplish if you were kinder to yourself

How does being an ass hole to yourself hold you back

You will always find the evidence for what you believe to be true which can hold you back

You will always grasp at the biases that confirm what your beliefs are and what you think is true which can hold you back from the results you want

This can also be with past predicaments

Road blocks to change

People fear going backwards so they don't even take a step forward

They cling onto struggles of the past so they wont trust themselves to truly go all in and change

Repeated patterns

The reality of progress

How not holding your word leads to more bad body image and negative self talk… more etremes etc. and how eating well and doing things to feel good, enjoying the process… leaks into iother areas of your life

**** your environment

I eat pretty well but cant lose weight… leads to all or nothing, yoyo dieting….

How people get all bound up in gaining weight when they stop focusing on fatloss because they totally let things go from the same effort they had when in fat loss

Earning your indulgences…. This doesnt mean earning calories but you cant expect to just have indulgences every weekend and not blow it… restaurant meals can have up to double their stated calories… it makes it harder for small women to make progress in particular.

What creates a better self image is what gets you to your outcome

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 improvements

Training the RIGHT way and not just ot get weight from point A to point B is SO SO important  and also why focusing on building muscle is actually so important before we go into more of the lifestyle habits that really make the BIGGEST difference to living a leaner & healthier lifestyle that IS maintainable.

___

& body composition changes which is ideally what they are really after - as well as the confidence, life, energy, and all round feeling badass that comes with it

Step one for any fat loss phase is to mentally and physically be in the right place to do it - step 2 is to actually do it and do it the right way that wont have you gain it all back.

Some people CAN go aggressive if step one is taken care of… but the thing is… the biggest problem with low calorie diets is that nobody can really stick to it… definitely not for long enough and many people develop the worst relationship with food along the way.  the cost of it like hunger, cravings, less life, less social life, poor sleep more hunger, more sacrifices…

Yet its like they only care about results yesterday despite all that.

And thats why i really wanted to talk about the muscle side first because you can get smaller and smaller and run your engine yes - but building the engine to build that dream physique is paramount

However to maintain this and live a higher quality life - its important to realise that actually exercising and doing more demands your body to create more energy - and that actually allows you to have more energy.

_________

Eating less to do the same thing

OR move more and allow for more food to boost your energy and work a positive loop ??

Fail more often if you just go after less food more cardio more exercise

Environment is the thing it is all about  --

Environmental problem

3500cals = 1lb isn't as simple as that - we are DYNAMIC

Get stronger – more muscle

Work out what your bottle neck is –

QUOTE OF THE DAY

They don't make the 5 foot 1 version of fast food restaurant menus!

Its just a meal out - it can be 1200 calories and take up 75 % allowance.

DEAN @walk.more.king

RUBY @transformxruby

#263 with Amanda; https://open.spotify.com/episode/0ZQn8ejjmx4Opbw4Ub1Zg1?si=_V9edQndSMafO7Sp_nFtJg

https://amandathebe.com/book/

Progesterone & estrogen symptoms all over the body

Neurological also… everyone experiences it differently

Nutrition science is a science and it isnt made

Alot changes that impacts that ratio

Why do some women experience weight gain during menopause despite not changing their diet or exercise habits?

Can you explain how metabolism changes during menopause and how this impacts fat loss

- aka the myths around it knowing that it doesnt actually change

A more sophisticated approach, when you are in perimeno you cant risk winging it anymore. You need a strategy

Things will never work the same anymore becuase youre lifestyle is so much more different, your stress levels, maybe your sleep

Normalising the fat shift is so important

Also how we lose collagen and elastin so our skin is also less tight

Even HOW we move and how much we burn with the same movements drops because we do get slower…

As our metabolism does fall in our laste 60s and 70s… we physiologically also have our appetites reduce then but it increases for the wrong food and its hard if you havent built the lifestyle and habits around lean, strong, healthy

, the things that actually DO change and how we can keep our metabolisms fiery, our muscles strong and growing & avoid the dreaded meno-belly and fat gain most see

HOW we train

Grief of our youth going

Acceptance of menopause

Shifting goals

Just how much more important is protein as we age and how can shifting our nutrition approach to be more intentional about increasing protein not only in general but in each meal can help

I see snacking to be the biggest issue with perimeno and it becomes a new bad habit due to the emotional changes as well… what can women do to manage it?

What are some common myths about strength training for women over 40?

What role does recovery play in training for women over 40, and how can they optimize their recovery?

Mentioning you cant tell the hormone indflucenes i quickly want to tough on body image

Theres so many myths around cardio being bad for women in perimeno, especially long steadystate aka zone 2. I speak at lengths about this on how its super beneficial bc estrogen for heart drops so theres that need for added heart health

But its all about lifestyle, training and nutrition in one

Can you recover

Are you feeding it

Are you being silly and cutting carbs and doing crash diets trying to burn fat and lose weight with cardio or use it as a health tool

We were talking about symptoms before like hot flashes sleep etcetc -

Going based off symptoms

(jen gunter)

HRT, so many myths around oit being artificial hormones in your body is bad, youll just gain weight when you stop them, etcet… can we further on our last podcast together on this in how and where HRT plays a role, when to seek help, how to seek help and advocate for yourself because many docs are unaware

And how to test for it because sadly many are so out of the loop with research on the best testing… so they jump through loops where from what i understand, when youre of a certain age is most important to go by symptoms to then prescribe it and then test from there

How can HRT improve energy & motivation + help peoples health and fitness and physique goals?

Alcohol - how can this impact hormones, fat gain, sleep and all the other things… id add in impacting recovery, muscle and strength training etc…

How else can it impact women and what are the health effects around menopause!

Especially with symptoms