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.

in this episode, i sit down with amy to unpack the cycle of shame, false deficits, and self-sabotage that most women don’t even know they’re stuck in.we go deep into taboo territory: food secrecy, relationship struggles, even how shame shows up in your sex life. and most importantly, we talk about why maintenance isn’t a pause—it’s the foundation that frees you from the chaos of diet fatigue.food isn’t the problem. diet brain is.the truth on why women relapse need you to break the shame + food spiral. you’re missing joy + real connectionSound bites"Trusting the process is essential for lasting change.""Professional guidance can enhance personal development.""Your emotions are not you; you're experiencing them."inside this episode we break down:• false deficits and why they wreck fat loss• how grief, shame, and secrecy fuel food spirals• why eating more actually made her leaner• how suppressing emotions fuels binge cycles• why maintenance isn’t a pause, it’s the base of lasting resultsquick wins you’ll take away today:• how to spot when you’re in diet brain (and what to do instead)• how to reframe “failures” with food into learnings that move you forward• the exact mindset shift that makes maintenance work long-term• how to tell if you’re in a false deficit (and how to fix it)• why leaning into discomfort is the only way through shamethis episode matters because too many women are punishing themselves instead of building themselves. amy’s story proves that when you shift identity—from diet brain to muscle brain—you don’t just change your body. you change your entire life.Amy Daly, LCSW, is a grief therapist at a hospice in Northern, CADM @amyd1220find me @transformxruby on instagramapply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkdirect link to dm me on ig: https://ig.me/m/transformxrubyTakeawaysYour relationship with yourself impacts your relationship with food.Emotional healing requires deep self-compassion and acceptance.Finding joy in life can transform your overall well-being.Communication is key in relationships and personal growth.Trusting the process is essential for lasting change.Grief and emotional complexity are part of the healing journey.Expectations can hinder personal growth and fulfillment.Understanding the interconnectedness of life experiences is crucial.Professional guidance can enhance personal development.Embracing the journey of change leads to a more fulfilling life.we discuss 1. the truth about “food addiction”2. why chasing fat loss keeps you stuck3. how strength frees women from diet brain4. what women get wrong about maintenance5. the invisible weight of shame6. why most women aren’t really in a deficit7. the truth about food shame and overeating8. how self-trust makes women leaner9. the maintenance mindset shift10. why patience builds more than muscle

@transformxruby

Many women often have specific concerns and fears when it comes to maintenance periods in their fitness journey. These concerns can be influenced by various factors, including societal pressures, personal experiences, and misconceptions. Here are some common fears that females may have regarding maintenance periods:

Fear of Weight Gain: One of the most common fears is that taking a break from a calorie deficit will lead to significant weight gain. Women may worry that their hard-earned progress will be lost during a maintenance phase.

Loss of Control: Some women fear that they'll lose control over their eating habits during maintenance and may struggle with overeating or emotional eating.

Body Image Concerns: Maintenance periods can trigger body image concerns. Women might worry that they won't look as lean or fit during this phase, which can be emotionally challenging.

Slower Progress: There's often a fear that taking a maintenance break will slow down their overall progress toward their fitness goals, especially if they're in a hurry to see results.

Comparison to Others: Women may compare themselves to others who appear to stay in a perpetual state of dieting or weight loss, which can create pressure to do the same.

Negative Feedback: Concerns about receiving negative feedback or criticism from peers or social circles can also play a role in these fears.

Unrealistic Expectations: Unrealistic expectations about how quickly they should achieve their fitness goals can lead to fears about maintenance periods.

the intense focus on the body in the realm of health and fitness can sometimes hold us back in various ways. Here are some of the ways this singular focus can be limiting:

Self-Worth Tied to Appearance: When our self-worth becomes closely tied to our physical appearance, it can lead to low self-esteem and body dissatisfaction. This can be emotionally taxing and hinder personal growth.

Extreme Dieting and Exercise: The desire for a certain body image can drive people to extreme dieting and exercise routines that may not be sustainable or healthy in the long term. This can lead to burnout and health issues.

Comparison and Competition: Constant comparison to others and striving to meet societal beauty standards can create a sense of competition and jealousy rather than collaboration and support within the fitness community.

Neglecting Overall Well-being: An obsession with the body can cause people to neglect other aspects of their well-being, such as mental health, emotional balance, and social connections.

Yo-Yo Dieting: The pursuit of a particular body often leads to yo-yo dieting, where individuals go through cycles of weight loss and regain, which can have negative effects on metabolism and overall health.

Exclusion and Inclusivity: It can sometimes lead to exclusivity within fitness communities, making some individuals feel unwelcome or inadequate if they don't fit a certain mold.

Overemphasis on Quick Fixes: The desire for rapid body transformations can lead to the overuse of supplements, extreme diets, and even unhealthy practices like crash dieting or excessive use of weight loss pills.

To overcome these limitations, it's crucial to shift the focus in health and fitness towards holistic well-being. This means considering not only physical health but also mental, emotional, and social well-being. Encouraging self-acceptance, body positivity, and setting realistic, sustainable goals can promote a healthier and more balanced approach to fitness. Remember that the ultimate goal should be overall health and happiness, not just a specific body shape or size.

are you stuck in the “i’m doing everything right butnothing’s changing” loop?

"We struggle with our food choices, thinking that unless we're eating bare minimal, we're not going to see results."

this episode breaks down the truth behind:

• sneaky fat loss blockers (like “healthy” habits)

• why tracking every gram still doesn’t get you results

• how social eating, bites, and oils add up

• the structure that makes all of this feel easier

• why your “healthy” food might be making you hungrier

• how structure makes fat loss easier, not harder

• how to eat out without blowing up your progress

• the biggest tracking mistakes (and how to stop them)

we cover the things you’ve been thinking but no one’s saidout loud:

“why am i STILL stuck when i’m eating less?”

“why do weekendsalways ruin my progress?”

“why do i binge atnight when i was ‘good’ all day?”

why

• you keep cutting carbs or calories and still feel stuck

• your weekends derail everything you do during the week

• you’re tracking but not actually learning anything from it

we’re unpacking what’s actually stopping your results

it’s the way you’ve been taught to think about food,tracking, and structure.

• from the emotional spiral of nighttime snacking

• to why your “1600 calories” plan isn’t working,

• the fat loss lies you’re still believing

• why carbs aren’t your enemy

this isn’t just about what you eat—it’s about why you eat,how you think, and what you expect from yourself. and it’s time to get realabout what’s costing you results (and peace of mind).

🎯 4 actionable winsyou’ll walk away with:

if you’ve ever said “i just need to be more consistent,”listen to this first.

and hey

if this episode hits? share it. or dm me @transformxruby andlet’s talk about your story.

appreciate you

find me @transformxruby on instagram

and brooke

@wellbalancedwithbrooke

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

The Maintenance Episode: Fear. Control. Identity. Real Results

Don't you just feel EXHAUSTED with all the diets?

chasing fat loss, only to fear every bite, every curve, every scale change? In this episode, Ruby & Tom rip apart everything you’ve been told about maintaining results—why diet breaks are not failures but essential, how maintenance isn’t “putting goals on hold,” and why your fear of gaining weight might be the real thing holding you back.

We dive deep into:

• what maintenance phases actually are (and why 4 weeks is usually not enough)

• how diet fatigue sabotages progress—women eating “little” yet seeing no change, losing energy, self-belief, faith

• the identity trap: when being “lean” becomes your value, your validation, your identity—and how that makes maintenance feel terrifying

• true metrics that matter: moving from scale + appearance to strength, performance, energy, confidence, mood

• practical ways to transition into maintenance without rebound, shame, fear, or extremes

For women navigating nutrition, hormones, mindset, and fat loss—this is your chance to reframe what success looks like. Let’s stop glamorizing deficits and start building something sustainable. Let’s reclaim food, movement, rest, and freedom.

If you’ve ever asked: “What if I’m always going to be chasing lean?” “Is the fear of gaining weight ever going to go away?” or “How do I rebuild trust with my body post-diet?” … this is for you.

What you’ll leave with:

• clarity on why maintenance is life, not a “waiting room”

• mindset tools to shift from control → pleasure in your food + movement

• game-plan steps to ease into maintenance safely and confidently

• practical direction: performance goals, not punishments

Keywords you’ll hear: diet break, fat loss resistance, women’s fitness, body image, maintenance phase, control vs freedom, strength training, mindset shift, nutrition for women, long-term results