.... and youd be keeping it

only improving your physique over time.... right?

You’ve dieted before. Maybe more times than you can count.

You cut calories. You tracked macros. You followed the plan. So why are youstill stuck?

Here’s the truth:another deficit won’t fix what’s actually keeping you from your goals. If it did, you wouldn’t still be frustrated, exhausted, and wondering why nothing is working.

🔎In this episode, we’re breaking down:
✅ Why constantly eating lessbackfires on your metabolism & muscle
✅ How your body fights back when you stay in a deficit too long
✅ Thereal reason you keep losing weight… then gaining it back
✅ Why training for strength isthe key to looking lean & defined
✅ How to stop chasing fat loss & startbuilding the body you want

💡FACT: 95% of diets fail long-term. So maybe it’s time to stopjust dieting—and start creating a physique that actually lasts.

👉Hit play now & DM me (@transformxruby) with your biggest takeaway. Let’s finally break this cycle—together. 🚀

submit your questions herehttps://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_link

In this episode of 100% Real with Ruby, I sit down with Gab Fundaro to dive deep into one of the most pervasive and misunderstood challenges women face today: body image and self-criticism. We uncover how our relationship with our appearance influences everything from confidence at work to our emotional well-being and even physical health. Together, we explore why external changes, like losing weight or changing your hairstyle, don’t always lead to true happiness or improved self-worth. Instead, we focus on actionable strategies for breaking free from societal pressures, reprogramming internal narratives, and aligning with what truly matters. This episode isn’t just about looking good; it’s about living well and finding empowerment beyond the mirror. Tune in to hear the insights, struggles, and solutions that can help you rewrite your story and reclaim your confidence.

Body image profoundly influences not only physical goals but also relationships, confidence, and emotional well-being.

Self-criticism often leads to rigid rules that are difficult to maintain, exacerbating negative self-perception.

Insight: Breaking the cycle starts with challenging negative self-talk and replacing it with constructive narratives. Recognizing this pattern can prevent self-sabotage.

Changes in appearance, such as weight loss or new hairstyles, may bring temporary satisfaction but don't improve body image at a deeper level.

Takeaway: Shifting focus from appearance to internal qualities fosters a healthier self-concept and enduring confidence.

Attempting to control external appearance often stems from an inability to control life circumstances.

Reflection: Building emotional resilience and focusing on values rather than control can create a sense of security and self-acceptance.

Body judgments are learned behaviors, often rooted in cultural and societal expectations.

Actionable Step: Identify and challenge these ingrained beliefs to reprogram your internal dialogue and foster self-acceptance.

Confidence should stem from values and actions aligned with personal goals, not contingent on appearance.

Encouragement: Define what confidence means to you and create actionable steps to achieve it in various life areas.

Weight bias and societal norms create undue pressure to conform, reinforcing the idea that physical appearance equates to worth.

Challenge: Reflect on the societal pressures you’ve internalized and actively reject unrealistic standards.

Recognizing and sitting with difficult emotions without letting them dictate actions fosters psychological flexibility.

Tip: Practice mindfulness and self-compassion to enhance emotional regulation.

Misalignment between actions and values often results in dissatisfaction and reliance on external validation.

Prompt: What small actions can you take today to align with your core values?

Shifting to a neutral perspective helps counter toxic positivity and fosters sustainable growth.

Exercise: Write down neutral thoughts about your body to practice reframing negative self-talk.

Small, consistent actions build confidence and momentum for larger goals.

Tip: Reflect on and celebrate one small win daily to reinforce positive behaviors.

Unpacking the origins of self-judgment and societal expectations allows for intentional, lasting change.

Thought: What beliefs about your body serve you, and which do not?

Strength extends beyond physical fitness to include emotional and mental resilience.

Suggestion: Identify areas where you feel strong outside of the gym and celebrate them.

Establishing boundaries allows time for self-care and fosters healthier relationships.

Action: Dedicate 10 minutes daily to a self-care activity and communicate this need to loved ones.

You’re training. You’re eating protein. You’re doing all the things… so WHY does your body still look the same?

If you’ve ever thought:💭“I lift weights, but I’m not seeing muscle definition.”💭“Why do my legs feel bigger instead of leaner?”💭“Maybe I need to cut more fat first?”💭“I’m training hard, but I don’t look stronger.”

Then THIS is the episode you’ve been waiting for.

Because the truth is—most people who think they’re building muscle… aren’t.You might be lifting, but are you training hard enough?You might be eating protein, but are you fueling muscle growth?You might beworking, but is your body actually adapting?

👉 In Part 1, we’re breaking downwhy most women feel stuck spinning their wheels instead of seeing real muscle changes.

🔥 The #1 reason you’re NOT building muscle (even if you think you are)🔥 Why fat loss is fast but muscle growth is painfully slow (and how to stay motivated)🔥 The truth about “feeling bulky” (it’s NOT muscle—so what is it?)🔥 Why program-hopping and switching exercises too oftenkills progress🔥 What ACTUALLY makes muscles grow (and why you’re probably holding back)

If you’re serious about sculpting your physique, getting stronger, and finally understanding what itreally takes to build muscle—this episode will change the way you train forever.

🎧 Hit play NOW & DM me your biggest takeaway after listening! @transformxruby

Ever feel like slowing down is a luxury you can’t afford? You’re not alone. In this episode, we dig deep into why we resist taking a step back and how it’s sabotaging our goals, relationships, and overall happiness. From the myth of finishing the to-do list to the power of finding joy in the mundane, we’ll explore how rest and alignment with your values can actually fast-track your progress. We’re breaking down the barriers keeping you stuck in overdrive and giving you tools to rebuild trust with yourself, embrace discomfort, and prioritize what really matters. Tune in for relatable truths, actionable steps, and a path to more clarity, peace, and results without running yourself into the ground.

The Shortcut You’ve Been Avoiding: How to Align Rest, Values, and Results

• Trusting Yourself on a Plan

• Trust develops when you set realistic expectations and honor your commitments. Many struggle because they overload themselves, leading to self-doubt. Reflecting on small, consistent wins can help rebuild self-trust.

• The Power of Slowing Down

• Many resist slowing down, fearing it hinders progress. However, rest allows reflection and better alignment with goals. Reframe rest as a productive tool to achieve clarity and reduce burnout.

• Exploring Resistance to Change

• Resistance stems from fear of losing control or regressing. Identify the source of this fear by asking: "What am I afraid will happen if I slow down or change my approach?"

• The Myth of Completing the To-Do List

• The idea that everything must be finished before you can rest is a false narrative. Shifting focus to enjoying the process prevents perpetual dissatisfaction.

• Pleasure as a Gateway

• Finding joy in daily experiences can enhance well-being. Whether it's the crunch of icy grass or a beautiful sunrise, small pleasures can align your actions with your desired emotional state.

• The Role of Values

• Values guide actions but evolve over time. Identifying patterns in your behavior can help clarify your true values, leading to more aligned decisions and fulfillment.

• Perfectionism and Cognitive Dissonance

• Striving for perfection often leads to misalignment with values and burnout. Acknowledge when expectations clash with reality and adjust for sustainable progress.

• Experimentation Over Fear

• Fear of failure or regression hinders experimentation. Trusting yourself to adapt if things go wrong can lead to significant growth and confidence.

• Aligning Actions with Values

• Misalignment between actions and values creates discomfort. Regularly assess whether your choices reflect your values and make adjustments as needed.

• Meeting Yourself Where You Are

• Starting from where you are, not where you think you "should" be, fosters progress. Acknowledge and accept your current state without judgment.

• Judgment from Self and Others

• Everyone experiences judgment, but learning to self-soothe can reduce its impact. Building self-compassion is key to overcoming fear of criticism.

• The Drainers and Energizers in Life

• Identifying what energizes or drains you can help prioritize meaningful activities. Regular reflection on these factors supports better emotional and physical health.

• The Process vs. the Outcome

• Focusing on the process instead of fixating on outcomes helps maintain motivation and prevents disappointment.

• Taking Ownership

• Feeling "stuck" often stems from avoiding discomfort. Embrace small steps toward change, even when it's challenging, to regain a sense of control.

@stu.graham.s25

@transformxruby

PLEASURE PROJECT

The Truth About Spot Enhancement: Why You’re Stuck & What to Do Instead

If you’ve ever felt frustrated that your legs, glutes, or stomach just won’t look the way you want—no matter how hard you train or how much cardio you do—this episode is for you.

We’re diving into the hard truths about muscle growth, fat loss, and why most women sabotage their progress by chasing the wrong strategies. I’ll break down:
✔️ Why fat loss ≠ muscle definition and why cutting too soon kills your progress
✔️ The real reason your legs feel bulkier when training—and why it’s not fat
✔️ Why your metabolism slows down in a deficit and how to avoid muscle loss
✔️ The right way to structure training for sculpted, strong legs and glutes
✔️ How to stop fearing food and actually fuel your body for physique enhancement

This episode is your reality check—because if you keep repeating the same mistakes, you’ll stay stuck in the cycle of dieting, training hard, and seeing zero changes. It’s time to shift your mindset, train to enhance—not to shrink, and finally get the body you’ve been working for.

Hit play, and let’s get into it.

SOME KEY POINTS TO TAKE AWAY 1. The Truth About Deficits & Muscle Growth

A deficit means you’re not building muscle—you’re just trying to hold onto what you have.

Prioritize adequate protein, proper training, and stress/sleep management when cutting.

💡 Ask yourself: Am I dieting at the right time, or am I just trying to "fix" my physique without enough muscle?

2. Stop Chasing Fat Loss—Build First, Cut Later

Fat loss reveals, but you need muscle first to reveal anything.

Muscle takes years, not months—accept the fuller feeling during growth phases.

💡 Action step: Give yourself 2+ years of proper training before evaluating muscle-building results.

3. The Right Way to Train for Muscle & Definition

Stick to progressive overload, keep key exercises for years, and train muscles through full ROM.

Focus on stimulus over weight increases—quality reps matter more.

💡 Action step: Identify 5 core movements you’ll stick with long-term and progressively improve.

4. Mindset: Treat Training Like a Skill, Not Just a Workout

Stop switching programs—commit to mastering execution and strength.

See this as a multi-year process, not something quick.

💡 Ask yourself: If this were a degree, am I studying enough, or just winging it?

5. Train to Enhance, Not to Shrink

The physique you want comes from building, not dieting.

Fear of feeling "fuller" keeps most women stuck.

💡 Mindset shift: Stop seeing “bigger” as bad—muscle fullness leads to definition, not bulk.

(How to Become the Person Who Never Gives Up)

In this ep, we explore the parallels between fitness and personal growth, the power of consistency, and how to embrace plateaus as part of the process. Andrew shares insights into overcoming self-sabotage, the compound effect of small habits, and shifting from aesthetics-focused goals to performance-driven empowerment.

This conversation delves into mindset shifts, identity evolution, and the importance of aligning actions with long-term values. Tune in for a no-nonsense, relatable discussion packed with actionable advice to help you find joy in the journey and redefine what progress means for you.

1/ Plateaus

Growth isn’t linear; plateaus are inevitable and require mental resilience to push through. When progress slows, revisit your goals and adjust expectations. Are you letting plateaus demotivate you, or are you seeing them as a chance to refine your methods?

2/unrealistic expectations of rapid progress often lead to self-sabotage. Accepting slower progress reduces frustration. Reframe your mindset by focusing on long-term consistency rather than short-term perfection. What would you achieve if you embraced the process instead of fixating on speed?

3/Small, consistent actions lead to significant changes over time

as described in The Compound Effect and The Slight Edge. Reflect on daily habits. Are they aligned with your long-term goals, or are they compounding toward stagnation?

Coaching Helps Break Cycles. Coaches provide guidance to disrupt negative feedback loops, like self-sabotage or over-restriction, leading to sustainable habits.

: If you’re stuck, consider whether external guidance could help shift your perspective and actions.

/Goals and values evolve with life stages. Holding onto outdated goals can create unnecessary frustration. Periodically reassess your goals. Are they still relevant, or are they rooted in past desires that no longer serve you?

Progress Requires Patience and Consistency

Success in fitness and social media often mirrors each other: it starts slow, feels repetitive, and seems stagnant, but consistency leads to exponential growth.

Many people give up too soon because they don’t see immediate results. Reflect on what small actions you can take today that could snowball into bigger achievements later.

Learning Skills Leads to Faster Progress

Just like mastering the basics of lifting (e.g., squats and deadlifts), mastering foundational skills in any endeavor allows for accelerated growth later. Are you building a strong foundation in your efforts?

/By focusing on strength & health rather than just fat loss, people often achieve their goals as a byproduct. Are you prioritizing the wrong goal? What would happen if you shifted your focus to performance or well-being?

/Social media highlights extremes, making people compare themselves to the "best of the best" rather than the average journey. Diversify your social media feed to include relatable journeys and focus on your progress. Are your comparisons inspiring or discouraging?

/Identity is fluid and shaped by beliefs, language, actions. Fixed mindsets limit potential, while open ones allow growth. What language are you using about yourself? Are your beliefs helping or hindering your progress?

/Emotional eating often stems from deeper issues like body image, which need addressing for long-term success. How do your habits reflect your emotions? What could you take to address the root?

Saying “I’m not the type of person who…” creates mental barriers to growth.

What might you achieve if you embraced flexibility in your identity?

Obsessing over specific outcomes can lead to burnout. Enjoying the process creates sustainable progress. Strength training empowers people by shifting the focus from aesthetics to performance and capability. Keeping an open mind and flexible approach prepares you for changes in priorities or circumstances.

@Andrewcoatesfitness @transformxruby

Ever feel like you're putting in the work but not seeing the results you know you should be? You train hard, you show up, you push through—but your legs still aren’t getting leaner, your strength isn’t climbing, and you’re frustrated as hell.

In this episode, I’m diving deep into the most common training mistakes that are holding you back. From training “hard” vs. training smart, to why your workouts might be sabotaging your muscle growth, this episode is packed with real talk, no-BS solutions, and the mindset shifts you need to actually make progress.

We’re covering:
🔥 Why your workouts feel hard but aren’t actually effective
🔥 The truth about overtraining (and why most people just aren’t recovering)
🔥 Why more volume isn’t the answer (and what to do instead)
🔥 The secret to training your legs effectively—because let’s be honest, they’re the hardest to change
🔥 Why changing workouts all the time is ruining your gains
🔥 And the #1 reason you’re not building muscle as fast as you could

If you’re tired of spinning your wheels and not seeing the body changes you want, this is your wake-up call. Let’s fix it.

🚀 Connect with me: DM me on Instagram [@transformxruby] if you want a full training breakdown or to get real coaching that actually moves the needle.

Goals Should Align with Core Values, Not Just Outcomes

Goals often fail because they are disconnected from deeper values. It's not enough to chase weight loss or fitness goals; they must resonate with personal values like feeling energized, being a better parent, or living a fuller life. When goals align with values, they provide long-term motivation and direction.

Process Over Outcome for Sustainability

Focusing solely on outcomes like weight loss can lead to burnout and unsustainable habits. Instead, building habits and enjoying the process ensures consistency and long-term success. For example, enjoying workouts and nourishing your body becomes the foundation, not the sacrifice.

The Danger of Optimizing for Outcomes Alone

Over-optimization often leads to self-sabotage. For instance, restrictive dieting to achieve rapid weight loss might cause binge-eating cycles, leaving you worse off than before. The key is balance and sustainability.

Self-Awareness is the True Superpower

Successful individuals prioritize self-awareness. Understanding triggers, emotions, and behaviors enables them to navigate challenges effectively. This introspection is crucial for overcoming setbacks and achieving meaningful progress.

Perfectionism as a Hidden Saboteur

Perfectionism often paralyzes action. Many avoid starting new habits or goals because they fear doing them imperfectly. Embracing imperfection allows growth, experimentation, and eventual mastery.

The Fallacy of Sacrifice Equals Success

The outdated "no pain, no gain" mentality rewards suffering over strategy. True progress comes from smart, intentional actions, not unnecessary hardship. Focus on manageable steps rather than extremes.

Building Habits Gradually Leads to Long-Term Success

Starting with where you are and building incrementally is key. For example, jumping into intense 5K runs without preparation leads to burnout. Similarly, adopting drastic dietary changes without foundational habits is unsustainable.

The Importance of Emotional Awareness in Decision-Making

Emotions influence daily decisions, often unconsciously. Recognizing and managing emotions can prevent self-sabotaging behaviors like overeating or skipping workouts, fostering healthier habits.

Acceptance of Struggles Reduces Suffering

Pain is inevitable, but suffering is optional. Accepting that challenges are part of the journey allows for better problem-solving and resilience rather than getting stuck in cycles of guilt or resistance.

Goals Rooted in External Validation Often Fail

Setting goals based on societal expectations or others' opinions leads to disconnection and dissatisfaction. Reflect on intrinsic motivations to create goals that truly resonate.

Habituation and Motivation in Goal Setting

Over time, novelty wears off, and motivation declines. Having a "North Star" or guiding purpose ensures commitment even when excitement fades, helping to avoid cycles of inconsistency.

Adding Value to Your Life Instead of Taking Away

Instead of focusing on restrictions (e.g., cutting out foods or fun), emphasize adding positive elements like strength, energy, and enjoyable activities. This mindset shift promotes growth and positivity.

Reflecting on Progress to Build Confidence

Acknowledge and celebrate small wins to reinforce progress. Many people skip this step, leading to burnout and loss of motivation.

Embracing Failure as Part of Growth

Failure is a natural part of learning. Instead of avoiding it, use failures as feedback to adjust and improve. This builds resilience and adaptability.

Life is a Marathon, Not a Sprint

Progress isn't about quick fixes but long-term consistency. Viewing each phase of life as a new level rather than starting over fosters a growth mindset.