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

learn how to get lean after 35 by resetting your metabolism, building strength, and ditching scale obsession for real, sustainable body change.---

if you're over 35 and still think eating less and doing more is the key to getting lean — it’s time to reset everything. in this episode, we dive deep into what it actually takes to build a lean, defined body as a woman in your late 30s, 40s and beyond.

we break down the truth about metabolism, hormones, and why obsessing over the scale is sabotaging your progress. you’ll learn why maintenance isn’t a pause in progress, but the phase where real physique change begins. we’ll also talk about strength training, mindset shifts, emotional regulation, and how to train smarter — not harder.

if you've been stuck in the 1200-calorie trap, chasing tone but feeling burnt out, this episode is your wake-up call. because the real flex isn’t being skinny — it’s building a body that feels strong, healthy and sustainable for life.

what we cover:
• why your scale weight is lying to you
• building muscle without “bulking”
• the hormone + metabolism shifts after 35
• how to reset your mindset to finally see results
• redefining progress beyond weight loss

👉 ready to stop yo-yoing and start building real results? follow us on instagram [@transformxruby], or apply for coaching [link here] to learn how we help women get lean without losing their minds.

#fatlossafter35 #buildmuscle #womensfitness #strongnotskinny #tonedbody #muscleovercardio #strengthtrainingwomen #fitover40 #hormonehealth #metabolismboost

the lean look is built in maintenance calories or above, not a deficit. here’s why eating more and training smarter is the real path to strength, shape + lasting change.

this is why maintenance isn't maintenance. its not maintaining. its creating.

you want to get lean, strong and sculpted — but your approach is keeping you stuck. in this episode, we unpack the maintenance paradox: the idea that most women are chasing a physique built through fueling, lifting and maintaining… while stuck in endless dieting, cardio and chasing the scale.

we break down why the lean, defined look doesn’t come from cutting forever — it comes from building muscle in a phase your brain thinks is “doing nothing.” you’ll learn why maintenance isn’t a holding tank, it’s the actual path to lasting body change. and we’ll show you how to rewire your mindset so you stop sabotaging results with short-term strategies.

if you’re constantly jumping back into a deficit, scared to eat more, or feel like progress stalls when you stop “doing more,” this one’s for you.

what we cover:
• why the look you want is built, not lost
• how maintenance creates muscle, shape + definition
• scale obsession vs physique development
• mindset shifts for fueling + training effectively
• breaking the restrict-binge cycle with smart phases

👉 ready to build lean muscle and stop chasing fat loss forever? follow us on instagram [https://www.instagram.com/transformxruby/] or apply for coaching [link] to work with us.

inside, we reframe maintenance as a skill: eating enough to lift heavy, hit protein, manage stress and sleep, without spiraling into all-or-nothing. you’ll learn how to use simple metrics beyond the scale, why body recomp happens best when you’re fed, and how to program training so performance drives physique. we also cover cognitive biases that derail you, like perfectionism, catastrophizing and deadline thinking, plus a body neutrality approach that keeps you consistent when change feels slow.

#maintenancephase #buildlean #strengthtrainingwomen #metabolismreset #musclesculpting #fitover35 #tonednottiny #womensfitness #bodyrecomp #fatlossmindset

we both chased lean via fat loss only

holding ourselves to the scale

You’re not going to calorie deficit your way to your dream body. That tight, lean, sculpted look you want? It comes from adding lean muscle tissue, not just shedding weight. Most women are stuck chasing smaller scale numbers and feeling stuck when their body doesn’t actually change. They think they need to lose more fat to look better. What they actually need is more muscle to fill out the shape they want—especially in their 30s, 40s, and 50s. If you want curves, if you want definition, if you want to feel strong in your body? That doesn’t come from less. It comes from building.

You will need multiple long building phases—not just one.

One 12-week bulk isn’t going to cut it. A few months of eating more while doing booty band workouts won’t give you the lean athletic look you want. You’re going to need multiple building seasons, each at least 6–12 months long. And that’s before you even cut. Sarah said it took her 2+ years of consistent building to see a real physique change. This is not a one-and-done strategy. It’s a layered, repeated commitment—and you will need patience, a plan, and a hell of a lot of consistency.

Most women are stuck dieting in their heads, even when they’re not technically in a deficit.

You’re eating cucumbers and calling it lunch. You’re still thinking every meal needs to be low-calorie, low-fat, and tracked within an inch of its life. Even in maintenance, you’re mentally dieting. That mindset is killing your progress. If you’re living like you’re dieting—you’ll never feel free. And if you’re mentally restricting, you’ll never fully commit to building. Your body reflects the beliefs you still hold. And if those beliefs are stuck in the 1200-calorie, WW points, clean eating era? Your body will be too.

for me ..... the problem was I still didn’t look good naked. I didn’t have a more defined body. I had to fatloss and feel really restricted, my training suffers, my sleep……. So I was stalling my own potential to add more muscle. I never learned how to trust myself to be back on track rather than thinking I need to diet every time the scale goes up 5-7 lbs. I never practiced adherence and redirection. I just used the bandaid of fatloss.Well that sht got in my way.I wasn’t enhancing my physique. I wasn’t recomping much.I was frustrated as hell about how much “work” I was doing for very small ROI.