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.

MAN i have a WHOLE HEAP of actionable simple steps for you packed in todays episode description… so if youre feeling so generous as to return the seasonal favour… please pass this episode along to a friend and also… let me know if this has benefitted you in any way

THIS is the kinda stuff that forms the core of my coaching… and why those who go all in are not only successful physically, but their career, relationships, quality of life, energy + confidence EXPAND
Nothing is worse than feeling like you’re doing “everything” but the needle. still. won’t. move?...
this episode is your antidote to the “why isn’t it working yet?” spiral. we unpack why progress starts underground (roots before flowers), why your $1 daily deposits beat flashy before/afters, and how skill beats sweat when it comes to lifting and nutrition.

• film one lift and write: where did i feel it? what breaks down? what will i change next set?
• pick 3 deposits you’ll log daily (protein, steps, bedtime)
• if you are choosing to diet… first write your post-diet skeleton: training days, steps, first meal, bedtime—what stays no matter what
.• set a “life is cray cray” minimum: 20 minutes, 2 exercises, or a walk before dinner.

we talk about the invisible phase (roots growing under the surface), the power of micro wins, why filming lifts beats chasing the burn, and how to keep momentum when life explodes.
The importance of understanding; deliberate practice (not random reps), deposits vs leaks (stop ignoring the small wins), time management in real life (kids, traffic, curveballs), cardio vs lifting in a deficit (protect recovery), and why the scale lies during recomp (glycogen, stress, cycle swings). we also break down goodhart’s law
the chase results - lose drive and motivation trap… where you are chasing so hard you move further away
So you stop repeating the things that kept you from results… and finally build a body that is stress-proof and life-proof.

• if the scale didn’t exist, how would you prove progress this week?
• where will you keep your promise to yourself when life gets messy?

• choose one lift to deliberately practice and fix one thing only.
• make a deposits vs leaks note: 3 deposits you’ll do; 1 leak you’ll plug.

if this landed, drop a comment with your biggest “aha,” save it for later, or share it with a friend who’s stuck in all-or-nothing.
want to come on and chat about your journey or a struggle you’re navigating? i’d love that—message me.

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

Why This MattersMini wins to try today:What We Talk AboutA couple of question prompts to sit with:Want more action steps you can implement right away?If this landedConnect

You’ve been sold fat loss like it’s a math equation.
“Eat less, move more.” “Track your calories.” “Cut carbs.”

But what happens when your body stops responding—and you're doing all the 'right things'?

cos truth be told… if you WERE eating 1200 calories… even 1400 for many of you… while doing all the other right things… youd be dropping fat

In this episode, we pull the curtain back on midlife metabolism and the real reasons your fat loss has stalled (and it’s not just about calories). We break down:

- common mistakes & beliefs that keep many women trapped

- why it is different in midlife… you feel it, your body feels it, we know it.

and jumping on the next set of diet rules, going harder + doing more only keeps you stuck in a deficit, not losing fat despite watching what you eat, being healthy and doing the work

so… if you’re a woman in your late 30s, 40s or 50s wondering why nothing is working, this is for you

we’re breaking down:

• why 1,200 calorie diets keep failing you

• why your scale is stuck even tho you’re tracking

• what metabolism really is (and how to build it) and why it is slowing down for you despite what research says

• the hidden cost of approaching cardio, calories + training the wrong way

• the truth about fat loss plateaus, menopause, and training intensity

• how to fix the all-or-nothing mindset that keeps sabotaging progress

you’ll walk away understanding:

• what your actual fat loss season should look like

• why training to failure > cardio marathons

• how to stop burning out and start building a lifestyle that sticks

💥 2 actionable takeaways:

• audit your deficit: is it working or just theoretical?

• choose your season for fat loss... then commit or GTFO

if you’ve ever said:

• “i’m eating clean but not losing fat”

• “i look the same even though i lift”

• “i keep starting over every few weeks”

👇 comment below if this hit home, and let us know: what’s been your biggest struggle with fat loss or metabolism?

ps…. this isn’t another “motivation” episode. this is the slap of truth most women need bc that’s what Aram is so good at

find me @transformxruby on instagram
aram @4weeks2thebeach

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

you’re exhausted. you’ve been dieting for years, trying every plan

tracking, restricting,

yet, you’re still here, still doubting & stuck in that loop. this episode is your reset.

if you’ve wondered why women keep burning out while men seem to get away with dieting easier

id say its not willpower or discipline… but it sorta is…

it’s just applied to the wrong plan

or at least HAS been… and that’s where this podcast comes in.

we tear apart the myths you’ve swallowed (1,200 calories, adapted metabolism, needing more willpower) and rebuild from what actually works: trust, structure, and muscle. i share real strategies you can test immediately — no fluff, no shame.

the truth is that 1200 calories DOES work. so if it isnt working for you… something is up

in this episode, i unpack why your body fights back every time you try to get stricter. why you feel like you have to earn food. and why eating like your partner, or your past self, is what’s keeping you stuck in this loop.we’ll talk about the hormonal load women carry, the mental fatigue of constant restriction, and the emotional spiral that happens when you mistake exhaustion for discipline.

have you ever felt like you’re doing everything right

eating healthy, training hard, working your butt off…

and still screaming inside, “why isn’t this working?”

i know that voice. in this episode, we unpack how diet fatigue ruins your battery, why muscle is the freedom you’re avoiding, and how invisible progress is real progress.

mini wins to try today:

• a safe way to track imperfectly so you learn instead of shame

• one ritual to reclaim momentum on low days

• one simple question to pause when you feel like quitting

• how to rewire identity so consistency beats motivation

you’ll feel seen, understood, and ready to change the rules. this isn’t about perfection or even obsession

but you need to work with your body

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

Direct link to DM me on IG: https://ig.me/m/transformxruby

________________________________________

Notes from original transcript to include / follow up:

• “1,600 calories is not your maintenance” — myth to challenge

• “You can only say no to chocolate/fries for so long” — fatigue metaphor

• “Lose fat and build muscle at same time” myth

• The Christmas / body comment pressure example

• The “brick” metaphor — every session is a brick

• Whole vs processed food — thermic effect / digestion

• Deep vs long deficits — muscle loss point

• Motivation vs momentum — showing up even when nothing’s changing

· The 1200-calorie myth: if you’ve stopped losingon 1200, it’s not metabolism… because unless youre 40kg, you should be

· Building muscle during fat loss is oftenimpossible except for newbies — so build first.

· Discipline burnout: the more you restrict, themore your willpower drains.

· Invisible wins > mirror wins.

· Maintenance is not a pause — it’s integration.

· Rebuilding trust with food via imperfecttracking.

· Hormones and age: often misblamed when approachis flawed.

stuck on the “last 5–7 pounds”?

we unpack why it is such a common problem... and why women struggle with it most... especially around their midsection - and how perimenopause turns up the volume on that

do you need a macros + calories reality check?

do you need to slash them more?

maybe you dont know the exact moments hidden calories leak in...
or why your metabolism gets hit so much harder...

are your meals or meal timing serving you?

are you aware of how smaller meals/grazing or snacking through the day holds your results back?

we talk about the power of fewer, bigger meals, and why your first working set needs to be set up for success... so that the rest only amplify the effect

we talk how resting more, eating carbs + respecting your recovery is the key to fat loss...

and the post‑diet reverse that stops the rebound.

we make it practical, belief‑breaking, and very human.

this episode is for you if: you’ve been “eating clean,” training twice a week, sitting below 1600 kcal, and still feel soft in your midsection even though youre eating high protein...

you’ll feel seen - and you’ll leave with a plan.

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

Are you tired of rebounding after every diet?

2 hard truths upfront

➡️ Without eating enough, you’re not maintaining—you’re still dieting.
➡️ You can’t keep shrinking smaller and expect to look leaner. Training builds. Food fuels. Maintenance keeps it all stable.

This episode dives into why it happens and the one piece of fat loss that keeps getting ignored. I sit down with Dal to talk about:

• Stress

• Control

• Maintenance

• Why dieting feels like its working but ends up keeping you stuck... again

You’ve been ignoring the missing link in fat loss.

• Why stress tricks your brain into thinking you’ve gained fat overnight

• How dieting becomes a coping mechanism

• Why food never builds the body you actually want (training does!)

• 🎙️ Why is maintenance the hardest phase no one ever does right?

  We’ll diet for months. We’ll cut calories until there’s nothing left. But when it comes to maintenance? Most women skip it, rush through it, or eat so little that it never actually works.

  In this episode, I sit down with Dal to talk about why maintenance feels so scary

  ✨ Why we never give maintenance long enough to work

  ✨ How eating too little in “maintenance” keeps you stuck in diet mode

• • Real stories of letting go of timelines, choosing maintenance, and finally building self-trust instead of clinging to the scale

  • Stress literally makes you feel fatter.

  • Dieting feels like control, but never solves the problem.

  • You can’t keep shrinking smaller and expect to look leaner.

  • Food fuels. Training builds. Without lifting with intent, all you get is smaller—not stronger.

  • Stop calling your last diet a failure. Call it feedback and pull out the lesson.

  • Shift your focus from food tweaks to your last three reps in the gym—that’s where change happens.

  • Practice maintenance now. Prove to yourself you can hold results without panicking back into a diet.

  If you’re sick of repeating the same cycle, share this with someone who needs it. And if you want to come on and talk about your own journey, message me—I’d love to have that conversation with you.

  📲 Find me on Instagram: @transformxruby
  📲 Dal: @nutritioncoachingbydal

  👉 Apply for a free consult
  👉 DM me directly on IG

  
  

  =====

  take homes:

  Stop calling your last diet afailure.. everything is feedback

  Pull the lesson. Move forward

  Give maintenance a real shot...withreal calories (+ carbs)

  maintenance isnt "trying tostay lean and build on "safe" calories and pulling back when it feelsheavy

  it. means fueling enough andtraining with effort, purpose + direction.... for long enough

  yeah, maintenance feels scary because it feels like losing control. In reality? It’s how you finally gain it.

  Shift your focus from food tweaks to your last three reps in the gym. That’s where change happens.

  Change isn’t in food swaps or macro manipulations... it’s in your last 3 reps, your training videos + how youveprogressed your program over the last 6-12 months...

  obsess THERE over the scale

  Food fuels. Training builds. Without lifting with intent + close to failure, progressively… without changing exercises every couple months, your body wont change how you want.

  smaller ≠ looking leaner. strength changes your shape. strength changes everything.

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.