Stress is normal now

We need stress resiliancee

Body composition internal external environment

I'm not ______ yet

Focusing on what you haven’t got = negative experience

Able to do MORE things

How this leads into all other elements of life as we said its not just fatloss

Theres life happening around you

Blood results aren’t showing the issue

They are just the warning light to deeper issues that need to be addressed at the root.

Your body isn’t one system – its multi faceting – they break together, they heal together

Victim mindset – this is my fault – yeah you can keep playing that card and keeping yourself xtuck but this is where a caring coach will keep pushing you into discomfort showing you what you are doing wrong over and over and giving you ways to fix it – and if that’s too hard, break it down, that too hard, break it down

But we don’t know what we don’t know

We need to take the shame out of it –

____

Objective measures can only do do much – this is why biofeedback is also so important.

BIO TRANSFORMATION – turning food into poop

Our body does things with food different in a rested state vs stressed state

The state we are in when we eat the food is so important & how we eat it.

Lets look at what you are doing

If you want a goal body – this is different to a smaller body – because you can lose weight and look worse and you can gain weight and look better – and weight isn’t fat – they are different components.

Sleep – rest – impacts so much

Adding a lot of fat in the midsection.

Nutrient first diet

Movement up up up

Training up up up

Its not about perfect – it’s the law of addition of mini wins. The smallest step forward is a pass.

Focus on fueling for your goals

Sleep + stress management

INTEGRATE everything

Your diet or fat loss phase will work until it doesn't. Then you have to change something. This is where people mess up.

.

You think that you need to keep lowering calories, or adding more cardio and that's actually THE EXACT OPPOSITE of what you should do. This is where you slowly start to add calories back in and gradually take away extra cardio.

Will you gain weight? Maybe. Will you lose weight? Maybe. Will your weight stay the same? Maybe. You don't know until you actually do it. Any weight gained is not necessarily fat though. It's most likely water from more carbs and more muscle since you are able to build more muscle when you eat more.

Bottom line, if you're going to go on a diet, you have to have an exit strategy. The reverse diet is that strategy. You can do it now, or you can keep trying to eat less and exercise more and then struggle to be consistent because no one can eat that little for very long.

So many people struggle with maintenance as it is

And not just the food and training component but theres sometimes so much going on with life itself

Shift your goals with you – know your end result but be flexible there

- Make fatloss fun and exciting

If you enter fatloss and not ready mentally and stuck

Well no you weren’t consistent

Maintenance is a RANGE

Muscle -à  ADAPATABLE

Weekends can sabotage you

HIGHLY PALATABLE FOOD – HEDONISTIC – BE CAREFUL ABOUT YOUR FOOD CHOICES.

More hits than misses

@thekylielarson - find Kylie!

“Success is the fulfillment of your own true potential.”

The key to physique changes is to work with your physiology, it’s a game of push and pull to cause the adaptations we want to change your body. How we know when to push and when to pull is based off your biofeedback. ⁣

CALORIE DEFICIT IS THE KING FOR WEIGHTLOSS, but duh - thanks karen. I hate this because there is so much more under the surface -

Like fuck the scale, i don't use it in my coaching unless clients do a sneaky on me

⁣

🔹Energy⁣⁣

🔹Digestion ⁣⁣

🔹Sleep⁣ Quality ⁣

🔹Hunger⁣/Cravings ⁣

🔹Gym Performance ⁣⁣

🔹Sex Drive⁣⁣

🔹Mental Focus⁣/Clarity⁣

🔹Mood ⁣⁣

🔹Menstrual Cycle ⁣⁣

⁣-------------------------------------------------------------------------------------------

Damage in restriction –

Importance of weights in the process

Being too tine – only spent a year eating enough to build

Junk volume

Pre req for successful fat loss phases

We don’t want it to be a struggle

Habits & mind

Upregulating hormones

GYM!!

Developing muscle mass

Its metabolically active

Expensive to build

- Insulin sensitive

People just want to diet.

Lifestyle habits

Life isn’t perfect – its messy – taking mesy action because perfectionism is a stress in itself.

.

Theres all these pre reqs

Fruit vege – food quality

Drop inflammation from not being a stress

Digestion

Bloating

SNS PNS

We expect things

Nervous to diet the right way

Its not sexy to hear

Get in get out

____

Stop being so body focused be life focus

FOCUS on being A BADASS LEAN, STRONG MACHINE vs a skinny ass

Not a skinny ass

Birth control

We need to actually look at what is the “Right” when you are doing all the right things.

Look at your internal health

Find Sarah @sarahfordbishop

Unfiltered Fitness podcast

find me @rubycherie.coachingspecialist

let's normalise being human and slipping up sometimes, and using failure to teach us 

In this episode of Real Talk, I speak with evidence based weight loss specialist Ruby Cherie who helps women become strong, sculpted and confident being in the skin that they are in. It seemed inevitable that Ruby and I would connect for a podcast recording having been following each other for some time, I noticed that we have very similar ethos and approach to our work. What I love about Ruby and the way she works with her clients is the fact that she delves deep to understand the core of each goal of every client.  She really goes above and beyond to understand what makes her clients tick and the WHY behind the reason for setting the goal in the first place.  it can be easy to have a goal of getting ‘Fit and toned’ but what the fuck does that actually mean?  It is easy to want to be 10kg lighter without putting any thought into WHY that carries any significance.  What exactly will losing 10kg allow you to do that you currently are not able to do?  What will losing 10kg mean for your life?  What impact will being 10kg less have on your quality of life, life expectancy and current day to day?  Chances are, the better you are able to answer those questions and connect with the reasons why you set your goals, the greater chance you stand at seeing them come to fruition. Something that really stood out to me and will stick with me for a while longer is that Ruby pointed out how in getting caught up in setting goals and being on a constant push for more, we often overlook how important and significant maintenance is - a thought I keep revisiting.  How many of us take the time to celebrate or appreciate what we are able to do day in and day out for ourselves?  How many of us have been drinking 3 litres of water a day and getting at least 6 hours of sleep and taken the time to thank ourselves for that?  It highlights to me how much more there is to celebrate and appreciate.  It can be easy for us to beat ourselves up for not having lost 10kg yesterday whilst overlooking all that we are doing will form the building blocks of seeing those 10kg eventually be lost.  So many powerful moments from this conversation and great reiterations to myself and those listening.  Super grateful to Ruby for her time and sharing her observations.  No doubt the first of many to follow.  Please be sure to connect with Ruby using the following and leave your comments below.

https://linktr.ee/rubycherie.coachingspecialist

So youre at a place where you are eating pretty low calories already and training hard as it is.. Where is there to go from there - there is literally no room to move - I mean yeah cool you can go on 700 calories if you like.. But you have no room to move and you are digging a MASSIVE hole if you can even stick to those calories -

I mean your sleep sucks, gut sucks, you feel like shit, probably lose your period, colder than usual & building muscle sucks -  you put your body into survival mode   because it doesnt have enough energy to run all the vital organs and system - so youre spinning your wheels at this point

You can starve yourself more or actually reverse up and address your metabolic health!

Also good to note that if you go the other route and just keep trying to push on at lower calories because you are scared to eat more or potentially put on weight, you will be creating a spring like effect psychologically and physiologically and youll get to a point where the seams burst and all of a sudden youre uncontrollable with overeating, emotional eating, binges, and any other form of eating patterns entrenched with guilt and so forth.

Theres going to be a point where your current maintenance gets so low - every time you chase a deficit your body will adapt to that, so go big, and you adapt big - but however you take it, if you keep cutting and cutting, you are adapting to a new maintenance with not much wiggle room.