All Episodes

#474; why does my body feel like it stopped working after 40: What you need to know about belly fat, metabolism & hormones with Amanda Thebe

#473; i thought i was getting stronger… so why isn’t my body showing it? before you change your program again… here’s what’s actually missing

#472/ the best reps, sets + workout splits for body recomposition; why “lifting heavy” isn’t enough, what women 35+ need to know

471; is any muscle even growing? I’m taking my sets to failure and training hard but nothing is changing…

470. you’ve been trying to lose fat for years. here’s why you still feel stuck between dieting and building muscle

#469. “I’ve been working my ass off and expected to see more by now” — why michelle’s body wasn’t changing (+ what changed)

468. Why dieting isn’t getting you leaner: the recomp truth women 35+ need to hear about fat loss, maintenance and muscle gain

467/ build a lean physique without dieting; stop living on low calories! Tracey learnt that the fastest way to change your physique isn't what you think

466/ the biggest lie women are told about body recomposition (+ a blueprint to take home) - luke leaman p4

465/ why “just count calories” stops working, the supplements i'd actually spend money on + the missing part of body recomposition - luke leaman p3

464/ Stop dieting like this! how much protein do you really need? could more be better? what you don't know about muscle, protein + body composition | luke leaman 2

463/ Building an amazing physique- the fact, the fiction & confusion. what actually changes your shape? Luke Leaman p1

462| Why most women over 35 never get lean! I wish I learnt this YEARS ago.. (the hard truth about body recomposition)

461/ the biggest mistakes women make trying to get lean (and why you keep getting stuck) Brandon DaCruz , Jeff Hoehn, Ruby Cherie

#460; Stubborn legs? here's why you’re not seeing muscle definition + my blueprint for leaner legs

459; Your body looks like what you do, is it what you want though? your 2026 reality check (build your best body composition) DEAN GUEDO

#458; real body recomp starts here - your physique upgrade; eat more, lift better, look leaner - chase SHAPE over scales

457. Why you've been doing this for years without the results you want; the unseen baggage blocking your progress (+ how to make 2026 your turning point) – Sam forget

STOP setting goals like it’s 2015: why your “smart goals” keep failing & what to do in 2026 - ep.456

#455; your unofficial holiday survival guide (for any time of year); the truth about keeping results year round WHILE enjoying your life

#454; Harsh realities of body recomposition for women over 35, the maintenance dilemma keeping you stuck in diet mode - Carmen Hayward

453; what no-one told her about maintenance. over 40? your body isn't stubborn, this makes all the difference

#452; How to actually get lean after 35; the muscle, mindset + metabolism reset you need

#451; you're chasing lean the wrong way; here's what actually works - the maintenance paradox

#450; some harsh realities about building a leaner physique in your 30s, 40s + 50s... - why its harder for women over 35? how can you beat it?

449. our antidote to slow progress & stubborn fat: how we made results + habits stress-proof and anti-fragile

448/ the honest truth about calories, fat loss, and midlife metabolism (+ why your deficit isnt working) with Aram Grigorian

#447; do you keep burning out every time you diet? if you feel like you've been dieting forever, and unless you're super strict NOTHING changes...

446; 35yo+? why your deficit + workouts arent working anymore. is this stealing your results? (3 step fix to stop your attempts backfiring) Marci Nevin

#445; losing the last 5-7lb, those pesky last kilos… here’s why you're not losing belly fat over 35

444/ the missing link for effective fat loss without another rebound (the diet trap that gets ignored) with Dal Sekhon

#443; how to lose stubborn belly fat, control your hormones, have more energy + feel better; menopause, carbs and body changes

442; beyond yoyo dieting; the real reason diets fail women - fat loss, overeating, shame, self-trust. finding true joy, confidence + freedom (w/ my client Amy Daly)

#441; How to master maintenance and get your best body composition. if youre sick of dieting but never looking lean... this is for you

#440; dieting, fat loss, and food choices... how to get + keep results (without the obsession)… why staying consistent is SO HARD + can you have a social life still? Brooke Rosenfeld

439; Are you stuck in diet purgatory, the constant low calorie cycle of diet burnout but not feeling any closer to your goals? (here's the missing link)

438. STOP starting over. why your bulk + cut cycles are keeping you stuck and why your workouts aren't changing your body | Steve Hall

#437; why you put in so much effort, but it feels harder the more you “do it right” - working hard can feel like progress, even when it sabotages results. Brandon x Ruby anti fitness wank3ry

#436 Jordan Syatt / hard truths for long term fat loss, fitness + health results without the sabotage - why do people fail? how can you avoid repeating your cycle?

435/ how women actually grow glutes and get abs... at any age. what no one teaches (the simple shift) – anti fitness wank3ry x brandon smith

434/ If fat loss worked the way you think, you’d already have the body you want (the real reason you’re stuck in the same loop) - Dal Sekhon

433/ the truth about getting leaner (harsh reality check of progress): the ONE phase you get wrong + why reverse dieting fails | BRANDON x RUBY

432/ why your body won’t change no matter how much you diet (this is killing your results) / Kenny + Sarah Lipton

431; why progress feels so hard; training mistakes, carbs VS fat loss, building lean VS getting bulky + the mindset shift you need - anti-fitness wank3ry w/ brandon

430/ building muscle after 40: peri-menopause, carbs, hormones & why eating more is the missing piece w/ Brandon DaCruz

429/ why your body isn't changing, even when you give 100% - 3 things you CANT skip if you want to build more muscle tone; anti fitness wank3ry w/ brandon

428/ tired of dieting? how eating more, lifting heavier + ditching the scale gave her energy, confidence + real results (and how you can get there too)

#427; is your training building muscle or just burning you out? how do you know you're really progressing & what is heavy enough? how to train at any age; brandon x ruby series

426/ carbs, blood sugar, insulin resistance & stubborn fat: the metabolic reboot that broke the diet cycle for Kim. from exhaustion to food freedom, energy + confidence

#425; not seeing progress in your strength training? here's why + practical tips to save you energy + stress | ruby x brandon: look like you lift series

#424; the moment it clicked: how Leanne ended years of diet struggle + finally got real results (from all or nothing to freedom)

423; why food feels so hard (even when you’re trying to eat “better”) - food freedom requires this

#422; over 35? what you need to know about hormones, building muscle tone + metabolism (+ why your diet & training isnt working) w/ Kitty Blomfield

#421- fat loss IS harder when you’re over 35, petite, or peri menopausal + here’s what actually fixes it

#420 -Chris Liddle. building resilience + finding joy in the process; boundaries, comparison traps, social media noise, misalignment, redefining success + more

#419; is your training progressing? the realities of progress + what 95% of women get wrong which is where you get stuck

#418; anti-fitness wank3ry; fat loss + muscle building goals? here’s why your training isn't working and why you stopped progressing FT. TOM!!

#417; your glute training isn’t working + here’s why (training hard isn’t enough)

#416; Nikias - the missing elements of building muscle you need to understand – our personal experiences + realisations

ep #415; results drive motivation… so what happens when you arent getting results? (this sneaky trap is why your effort isnt working)

#414; brandon smith - this changed EVERYTHING I thought I knew about my goal body (fat loss + building muscle) are you getting it wrong too?

#413; what should my macros be? the truth no one tells women over 35 (+ why calculators keep you stuck)

#412 Kelly Mack; training hard but not seeing changes? this is why most women never see the body they train for

411/ Why weight loss won't work for you… & how to actually lose fat FAST (without the rebound or burnout)

410/ Jayme Shiarla; rewire your mindset, rebuild your self-trust, stop self sabotage: the missing link no one told you about

#409; the real reason women gain belly fat after 35 (the truth about cortisol + fat storage)

#408; How Betty fixed her metabolism to finally drop fat; overtraining, undereating, and the truth about getting lean: most women diet themselves into a hole

#407; training hard and STILL not seeing results? high protein isn’t enough—your carb strategy is failing

#406... the truth about body fat scans - dexa, inbody/// (and how gym challenges fool you)

#405; feel like anything over 1600 cals = weight gain? that you have to be SUPER STRICT for results? lets change that

#404; Stop Cutting Carbs! How I Got Leaner & Stronger After 50

#403; whats up with your metabolism? why 1500 Calories isn't your maintenance: the truth about Metabolic Suppression

#402; your fat loss mindset is why you struggle to lose fat and keep it off

#401; Dal Sekhon - why you still self-sabotage your fat loss & health goals (even when you want it so badly)

#400- why your body stops responding... even when you're following the plan (&why pushing through severely costs you)

399; Jeff Hoehn why the bulk-cut cycle fails women: the truth about building your physique \

#398; burnt out from dieting but still not at your goal? Here’s a strategy that works (& saves you sanity)

# 397; the truth building the physique you want beyond your 30s, 40s & 50s. are you stuck doing the opposite?

#396; you’re focusing on the wrong things — that’s why your body isn’t changing

#395. this is why you keep relapsing (and what to do about it - the science of behaviour change)

394/ what no one tells you about fat loss burnout – the real reset to break the diet cycle

#393; Dan Feldman - what no one told you about carbs, lifting, and getting the body composition you desire

#392/ 10 big training mistakes keeping you stuck in a plateau (and how to fix them)

#391; Mike Doehla; the nutrition reset for fat loss you didn’t know you needed: transform & thrive through true lifestyle change

#390; the missing link in your strength training - could this be why you're not progressing?

389/ clara swedlund - The ‘F* It’ Button; if self sabotage had a playbook.... & what no-ones telling you about about perfectionism and burnout

#388; Why do I struggle so much? why do i sabotage my own progress? if youve been trying for years to see your body lose fat, build muscle, transform...

#387 - Alan Aragon; Fat Loss truths & lies no one talks about (until now); Diet breaks, carb myths & metabolic adaptation

#386; stop wasting time focusing on the wrong things - the right way to train for muscle & definition

#385 Why you feel like your body is fighting you (35+) ft. TOM Bainbridge– The REAL Truth About Body Recomposition & Finally Seeing Progress

#384; Why Building Your Metabolism is the Only Sustainable Solution

#383 Max Waldron; Building the body you want starts with this!!!.... Stop overcomplicating it - this changes everything

#382; if another calorie deficit worked, you’d already have the body you want

#381; Gab fundaro; Breaking the Cycle of Self criticism and doubt to rewrite your narrative; the key to Reclaiming your Confidence

#380; The Muscle Growth Playbook (Part 1); what you must get right

#379; Stu Graham; The missing link to your goals. Self-trust & how to get lasting results that feel good!

#378; Why You’re Not Seeing the Physique Enhancement You Want—Especially in Your Legs

#377; Andrew Coates - Becoming Unstoppable: How to Break Free from Self-Sabotage and Rewrite Your Identity

#376; COMMON TRAINING MISTAKES that may be sabotaging your progress…hard work doesn’t always work!

#375 Jeb Johnston; Stop starting over; this ONE shift could change how you approach your goals forever

#374; Want to ENHANCE your physique? Why You’re Stuck in a Diet Cycle (& How to Break Free)

#373; Calvin Scheller; Inflammation, Insulin, and Stress: The Hormonal Connection No One Talks About - p1

#372; Why You’re Not Seeing Definition in Your Legs—And How to Fix It

#371; Luke Leaman 3; Cortisol, cardio & complexities of fat loss; The real reason you're not seeing results

#370 Stop wasting time!!! Why dieting harder isn’t the answer to looking leaner - & what is

#369; Luke Leaman 2; Why Your Workouts Aren’t Working: How smart programming changes everything

#368 Why Your Goals Are Failing You—and How to Finally Make Them Stick; NEW RESEARCH BACKED GOAL SETTING beyond the first mile!

#367 Luke Leaman p1 - The Missing links to your Long-Term Body Transformation: Rethinking what you know

#366- Why ‘Eating to Hunger’ Is a Trap -How Your Brain Tricks You Into Overeating and What to Do Instead

#365; What Nobody Told You About Building a Body You’re Proud Of

#364. Jordan Syatt P1. on the mindset & process of long term results hard truths self belief fear of failing self sabotage

#363; Mike Howard Habits of the lean VS a dieters mindset can make all the difference in your success

#362 CHELSEA CROSS; holding onto this thing is keeping you from getting lean; 5 things to accept in your journey

#361; Frustration to Food Freedom: The Truth About Tracking, Flexible Dieting, and Building Sustainable Habits

#360; The thing you need to know about Fat loss, fitness & health - Strong Jon guest appearance

#359; Navigate the holidays like a PRO this season without stress, guilt or losing control! Just JOY

#358 - Kasey Jo breaking bad habits, self sabotage & how to overcome any obstacle

#357- End the frustration and get results that last; why you need a new strategy after 35yo

#356; The raw & real; navigating life + health setbacks & perimenopause. Leaving yoyo dieting and chronic dieting behind to become the best version of herself; My client Sharon

#355 why is building a leaner physique so much harder vs weight loss? The Truth About Body Transformation

#354/ When you make this ONE change, you’ll stop struggling to see [permanent] results. Nikias

#353 Losing weight too slow? "What am i doing wrong !?" could THIS be holding you back.....?

#352; You need THIS if you want to make the most progress & see the most change.... IRIS Deadlifts

#351. minisode; Cardio Myths Busted: What Really Keeps You Lean

#350; Jace Lopez; Training & Nutrition for your best results. where does running for lean legs fit in?

#349; How to get consistent & permanent progress. The growing pains of change

348 - Lean & strong eating. Build self trust- skills, emotional eating, self sabotage - Josh Hillis

347 Do you understand your metabolism? NUTRITION for fat loss, health & building muscle Debunking myths and facts w/ Aidan Muir

#346; NUTRITION THAT WORKS for real humans living REAL LIVES; get lean and healthy the smart way! Brooke Rosenfeld

#345; Josh Smith -how to master your habits & life, beat your barriers to change & struggles with nutrition and eating

#344 Extremes fail you… take messy action and get clear on what youll regret NOT doing in 3 years w/ Chase Smith

#343; Pillars of a successful transformation journey, reverse dieting & what causes fat loss resistance? / Colin Dewaay

#342; when knowing what to do isnt enough; emotional eating, body image, shame, guilt, self sabotage... / Michelle Carroll

#341 Aaron Scafi-Are you TRULY doing the right things for YOU? are you shortchanging long term progress?

#340 - Anti WellnessWank3ry; HARD doesn't mean EFFECTIVE nor the right thing for results. In nutrition or training.. its not about MORE discipline, being stricter.... Tom Bainbridge x Ruby Cherie

#339 Your ultimate nutrition guide to UNCOMPLICATE IT & help you get lean and healthy for life! Brooke Rosenfeld

#338 How you set yourself up for results that last, build resilience & deal with setbacks. Make it EASIER through seasons of life. Jim Hallinan

#337 - What you do OUTSIDE of the gym CAN BOOST or HINDER results. The POWER of MUSCLE & walking/Dean Guedo

#336; Amanda Thebe; Navigating Menopause - weight gain, hormones, cardio, metabolism & muscle!

#335- METABOLIC ADAPTATION/DAMAGE/SLOWDOWN - anti wellness wank3ry with Tom Bainbridge and Ruby CHerie

#334; Ali Gilbert - what keeps you from progress & How the pursuit of building a better physique can change your whole life

#333; Physique development over time & improving long term. The big rocks that matter: Training. Gareth Sapstead

#332 Anti wellness wankery - so what you are doing isnt working??

#331-Kelly Mack on everything muscle and getting the leaner athletic physique. training, nutrition,

#330; Training for the physique you want- why lifting heavy or hard isnt enough/ Jeremiah Bair

329 Make your health & fitness goals an enjoyable ride, not a chaotic rollercoaster Aram Grigorian

#328; What is progress - Without THIS you cant live your life the way you want NOT live a life that you love/ Stu Graham

#327 Do you want to be skinny OR lean? To look softer or defined? WHAT IT TAKES TO BUILD THE LEAN PHYSIQUE YOU WANT/ Brandon DaCruz

#326; On training: OPTIMIZING YOUR BODY COMPOSITION FOR LONG TERM SUCCESS Brandon DaCruz

325- ANTI WELLNESS WANK3RY- what phase am I in and YOUR MAINTENANCE is NOT the amount of calories you are struggling to lose weight on

#324;- almost half way through the year; how are your habits? helping behaviour change. How to become a NEW version of you /Karin Nordin

Hard reality check

#323; Iris Deadlifts - the answers to what you want with your physique, takes THIS!!!

#322; Bet on the future version of who; invest in the PHASIC process. Youre focused on the wrong things/ ben Maysfield smith

#321; ALAN ARAGON; whats fact vs fad? how aging & menopause changes how we need to diet & train, myths around metabolic adaptation, collagen & more

#320; are you making these training mistakes? HOW TO TRAIN FOR THE BODY YOU WANT; anti wellness wank3ry with Tom Bainbridge

#319: mike doehla- a nutrition strategy for fat loss & living lean, healthy and strong that just makes sense

#318; STOP COMPLICATING YOUR TRAINING; here's what it REALLY takes to progress... Anti wellness wank3ry with Tom & Ruby

#317 Richie Kirwan - Are you putting yourself at risk of MORE fat gain? A sluggish metabolism & hormones?

#316; Sarah Carne. The Realities of building that physique you say you want in your 30s, 40s & 50s

315; On Behaviour change, motivation & mindset barriers that keep us where we DONT want to be. Navigating change w/ Ella Whitcomb-khan

#314 Marci; the mindset & changes needed to build confidence, body and life you want

313 - Transforming Bodies, Transforming Lives- Navigating the Realities of your Fitness Journey; Sam Forget

312 - HOW TO SUCCEED LONG TERM in your health, fitness, fat loss and muscle building journey; Sam Forget

311 - OPTIMIZING YOUR BODY COMPOSITION & 'boosting your metabolism' with smart nutrition - Brandon DaCruz

310; Anti-Wellness Wank3ry Series - why SMART goals are DUMB goals ; your blueprint to goals & habits that actually works

309; THE SECRETS OF THE LEAN, STRONG & HEALTHY; it's about the results you KEEP with Brandon DaCruz

#308;- the ALL TELLING TRUTH about carbs, what if they dont work for you? ANTI-WELLNESS WANK3RY with Tom Bainbridge x Ruby Cherie

#307; SO you got body goals? health & fitness goals? The realities of getting there & how to make it work as a busy mum!/ ALEC BRITTON

306; How self aware are you really? Do you have a fear of letting go control? Needing to see results to "stay on plan"? Clara Swedlund t

305; mini - What's the best macro tracker? How to calculate your maintenance calories?

304; ANTIWELLNESS WANKERY - THE REALITIES OF PROGRESS, BODY CHANGE, the transformation journey & the timeline of results - ruby cherie x tom bainbridge

303 BONUS: MY episode on Sam Forget's pod: How to Finally Fall in Love with the Process & Permanently Change Your Life with Ruby Cherie

302; realities of change, goal setting & evolving with them, discovering your values - dalton franke & ben mayfield smith

301 - why you always fall off track, lose motivation, struggle & go back to old habits - expectations. Ben Mayfield-Smith & Dalton Franke

300- Motivation, Behaviour change, HOW to create consistent success - Ben Mayfield Smith & Dalton Franke

299- ALAN ARAGON reveals the TRUTH on why you're not getting results, losing fat & building muscle. DIET HACKS you are missing....

298 - ep 14; debunking nutrition myths - are you addicted to sugar, processed foods yay or nay, hormones in food, sugar, detoxing - Anti Wellness Wankery. RUBY X TOM

#297. The most important message you need to hear this time of year

#296- The diet after the diet; the most important part of LONG TERM physique transformation . w/ Brandon DaCruz

#295- WOMEN ARE NOT SMALL MEN; Get off the merry-go-round & don't diet 'til you do this/ with Brandon DaCruz

294; motivation, discipline, willpower, perfectionism, all or nothing- what holds you back/ - Antiwellness wank3ry with Tom Bainbridge & Ruby Cherie

#293; Body image, self-sabotage, compassion & why you feel at war with yourself & your thoughts; Clara Swedlund

292; Don't skip this most important part of your health & fitness journey; apply this and youll succeed LONG TERM/Jared Hamilton

291; Metabolism, adaptation, damage…consequences of dieting & crash dieting Antiwellness wank3ry with Tom Bainbridge & Ruby Cherie

290- Dr Gary Mendoza- Habits. forming them, keeping them. About failure & change. Do you underestimate how hard that change is?

289- ep 11; THE MAINTENANCE EPISODE - anti wellness wank3ry - fear of losing control and gaining weight

288/ The unknown self-sabotage; Are you in survival mode? Stressed out? / Paula Rastrick

287 - DO YOU HAVE A FOOD SENSITIVITY? When SHOULD you detox? - ep10. Anti-Wellness Wank3ry Series. Ruby Cherie x Tom Bainbridge

#286/ Motivation, Identity, Behaviour change & creating lasting habits - navigating expectations / Dalton Franke

#285/ Carbs, insulin Blood Glucose and CGMs/ ep 9. The Anti-Wellness Wank3ry Series Ep 7. Ruby Cherie x Tom Bainbridge

284/ Let’s figure it out; you arent stuck. Your internal beliefs will make it into your external reality through your behaviours; Kait Ann Michelle

#283/ Body fat machines & other aesthetic measures are FOOLING you/ EP 8 The Anti-Wellness Wank3ry Series Ruby Cherie x Tom Bainbridge

#282/ Building a SUCCESS mindset, getting better LASTING outcomes, charging your batteries & whats needed to WIN longterm; Dr Josh Smith

281/ SLEEP. The Anti-Wellness Wank3ry Series Ep 7. Ruby Cherie x Tom Bainbridge

#280 Mike T Nelson - you cant hack physiology or biology. Magic in context. cardio? fat burning? are you running off sugar?

279/ Artificial sweeteners. The Anti-Wellness Wank3ry Series Ep 6. Ruby Cherie x Tom Bainbridge

#278; What the LEAN, STRONG DEFINED LOOK really takes- Anti-Wellness Wank3ry Series Ep 5 Ruby Cherie x Tom Bainbridge

#277; Scales, training logs, your body. How do you make & measure PROGRESS LONG-TERM + the most important YET OVERLOOKED piece. Ft Dillon Phaneuf

#276; Stop letting your identity be based off your physical results; they are the biggest lagging indicator - Jared Hamilton

#275 Women arent small men but we arent snowflakes either -on fatloss and getting results

#274; Gareth Sapstead/ Programming for long term physique goals & how to maximize our training/ the Fitness Maverick

#273/ Gareth Sapstead/ Everyone wants to #lookgoodnaked & have that lean, sculpted dream physique… So HOW do you train for it?/ The Fitness Maverick

272/ ALCOHOL; INFLAMMATION. The Anti-Wellness Wank3ry Series Ep 2 Ruby Cherie x Tom Bainbridge

#271/ Do you want weight loss OR do you want a radical physique change? Body image, comparisons & realities/ Jess Dalglish

#270; Jordan Syatt- TOP TIPS, MOTIVATION, making weightloss easier; overcoming struggles or fall off the wagon, making results a forever thing; harsh realities online

#269 - Tying it all together the best results; what does it really take & what happens when results dont happen fast enough / Kelly Mack

268/ INFLAMMATION; The Anti-Wellness Wank3ry Series Ep 1/ Ruby Cherie x Tom Bainbridge

#267; optimizing your results, pushing past plateaus, getting strong & building your best body and life/ Tom Bainbridge pt 3

266; Stop sabotaging your metabolism & nutrition & enhance your long term training success PRO FITNESS & WELLNESS for life p2/ Tom Bainbridge

265/ Cold exposure, coffee in the AM & hormones. Cortisol & fat burning; ANTI FITNESS, WELLNESS & FATLOSS WANK3RY p1 / Tom Bainbridge

#264; the inside scoop to your health & fitness goals; hard times. Challenges. The things you need to know in your journey w/ Elise

#263; Menopausing So Hard - Amanda Thebe

#262; How mindset, stress, negative body image impacts your gut + Exercise's role in this/ Gab Fundaro pt 2

#261; is your diet causing havoc to your GUT HEALTH?/ Gab Fundaro pt 1

#260/ on all things creatine; optimizing mental & physical performance, body composition & results/ Scotty Forbes

#259/ You need to accept THIS about yourself & your goals if you want to succeed – Ariel Zeigler

#258; JUST BECAUSE YOURE DOING THE RIGHT THINGS AND PUTTING IN THE EFFORT Doesnt automatically mean results/ way what? Kenny & sarah Lipton

#257; The route to true transformation & realistic expectations + the good & bad social media - Kenny & Sarah Lipton

#256 the mindset & expectations of fatloss and building muscle for BEST results / Nikias Tomasiello

#255; The mindset & identity shifts for lifechanging & transformative success/ Kait

#254 Your ultimate guide for fatloss, avoiding the BS & keeping your sanity/ Alan Aragon

#253; THE TRUTH about building muscle & can you get rapid results? Luke Leaman p4

#252/ How can we optimize our fatloss results to reveal a lean body? Supplement or not to supplement? Luke Leaman p3

#251; What you eat is KEY; what isn’t spoken about for an optimal physique; protein, carbs, fats & QUALITY of macros. Luke Leaman p2

#250/ Building an amazing physique. The fact, the fiction & confusion. What’s the truth? Luke Leaman p1

#249 - Knowing deep down it’s time for change, but still repeating the same painful, exhausting cycle/ Dillon Phaneuf

#248. REPLAY- Marci Nevin: Stop digging a bigger grave with a bigger price to pay; your dieting approach

#218 HOW TO BURN FAT & BUILD MUSCLE - the truths, struggles, good n bad & shit you need to know / Ali Gilbert

#247; Ali Gilbert REPLAY - KNOW WHAT IT TAKES TO GET YOUR DREAM BODY which may not be what you think

#246 - you arent the person you used to be; are you stopping yourself from your potential?

#245 Susan Niebergall; why most people struggle, importance of muscle & strength, maintenance magic + more

#minisode 244 1/2 / Is this mindset holding you back?

#244; The shit noone wants to tell you about getting your dream body/ Allan Bacon

#243 - Believe In Your Quill! w/ Ruby Cherie & Chris Liddle #235

#242- What Holds Women Back from Their Fitness Goals

#241 You aren’t broken, its not your hormones. Youre just unwilling to do hard things /Sarah Bishop

#240; Jordan Syatt on the mindset & process of long term results/hard truths/self belief/fear of failing/self sabotage

239: how can she eat so much food & get away with all that? Why am I SO STUCK?/ WON Dolegowski

#238; Perfectionism, emotions, stories we tell ourselves; to evolve & transform, you need to let go of what is & was/ Stephen Dallas

#237; Gut health, is stress killing your metabolism & gut? Do we blame cortisol, insulin, carbs?/ Aaron scafi

#236; STOP LIVING IN A DIET & the golden keys to a golden physique/ James Batey

#235 The real metabolic booster - the real magic behind successful results you can keep/ Dean Guedo

#234; structure creates freedom, consistency & results

#233; The self-sabotage demon/Perfectionism: NOT a badge of honour/Shifting Beliefs/what about alcohol?/ Marci Nevin

#232/ Challenge, Commit & push into disComfort to Gain Confidence - Ruby Cherie - Sarah Bishops

#231; unfu*k your diet struggles, create a NEW identity & stop the sabotage w/ Jared Hamilton

Just a rant; on goal weights and the winners mentality

230; this is what REALLY has to change if you want to dominate your transformation & FEEL like a new person / my client Jade Lee

229/ The Consistency of Consistency & when its hard with Ruby Cherie

228/WHAT STANDARDS ARE YOU HOLDING YOURSELF TO?

#227/ Keeping Fatloss & Fitness simple. FATLOSS Mistakes & getting that “toned body” w/ Eric Roberts

#226 Willpower, lifestyle, habits, behaviour change & power of self talk & awareness/Dr Gary Mendoza

#225 mini-sode. THRIVING & becoming your best self. Phases of a lifechanging transformation

#224- TRAINING, NUTRITION & MINDSET for a LEANER, STRONGER BODY- your ultimate guide/ Jeremiah Bair & Jeff Hoehn

#223 The mindset & identity shifts for lifechanging & transformative success/ Kait Ann Michelle

#222 - Identity, behaviour change, embracing the HARD, discipline? & HOW to become a NEW version of you /Karin Nordin

#221- Breaking out of the past to create your ideal future / Jeb Johnston

#220 Training & exercise goes beyond getting stronger or building muscle / Rafal Matuszewski

#219 - How to keep moving forward in your goals when life is always busy, you cant give your all, or family life starts taking over/ Jon vlahogiannakos

#217 How to succeed when life gets crazy - Staying ON THE MAP / Feature on Strong Jon's IG

#216; GET results without falling into another diet cycle. Skills to live your life by design without obsession, anxiety & overwhelm/Josh Hillis

#215; The mindset & approach you need to effectively build muscle and the BODY you can be proud of/ Jeff Hoehn

#214- Life will never be perfect, things won't always go to plan, YOU CAN get results with BALANCE & SANITY / Marci Nevin

#213 - Choose your DISCOMFORT & don’t plant a seed on concrete if you want it to grow / Jim Hallinan

#211 - RUBY & ALLY SHOW: Things that hold you back from seeing results and KEEPING THEM + how stress & mindset sabotage you

#210 - How to train and diet for your goals..and can you lose fat and gain muscle at the same time? Aram Grigorian

#209 - The reality & realistic expectations that make fatloss & your journey simple & sustainable/PJ Striet

ep 207/208 BONUS: MY episode on Sam's pod: How to Finally Fall in Love with the Process & Permanently Change Your Life with Ruby Cherie

#208. DONT GIVE UP THE SECOND SOMETHING GETS HARD, know where to push through OR to pivot/ Sam Forget

#207. Is what CLING TO, so tighly, choking you into self sabotage & pushing you further away from your goals?/ Sam Forget

#206 - Stop being so hyperfocused on the end goal that you lose yourself in the process/Danny Matranga

#205 Getting to the gold core so YOU can amplify your body & life with purpose & stop holding yourself back / Kait Ann Michelle

#204; FOCUS ON THESE SIMPLE THINGS to stop struggling & finally get your goals / Zoe Knight Muscle Nerds

#203 REDUCING YOUR SELF SABOTAGE & barriers to make fat loss & your goals easier & more effortless/ Zoe Knight

#theoneyouNEEDtohear - Your vision of who you want to be is the greatest asset you have. STOP STOPPING YOURSELF

#202 - WHEN is enough enough? Are you subconciously comfortable in your stuck zone? / Aimee Louise

#201 - Is it your hormones? ... lets chat about your approach & your lifestyle/ Aaron Scafi

#200 - are you a slave to your own sabotage? Making yourself miserable for an outcome you can't see?

#199/ Richie Kirwan - Are you putting yourself at risk of MORE fat gain? A sluggish metabolism & hormones?

#198 - TAKE BACK YOUR POWER: We all have red, orange and green zones in a day. Work to your strengths

#197. Be proactive, NOT reactive - learning how to avoid the damage | w/ Kenny & Sarah Lipton

#196 - What you do OUTSIDE of the gym CAN BOOST or HINDER results. The POWER of MUSCLE & walking/Dean Guedo

#195: Stop digging a bigger grave with a bigger price to pay b'cos of your dieting approach/ Marci Nevin

#194 - Stop the all or nothing. FAIL & FAIL FAST

#193 - Are your goals an on or off switch?| What they DON'T tell you |Habits, failure, trigger foods| Intuitive eating? Motivation? w/ Allan Bacon. pt 1

#192 - the ULTIMATE guide - FEMALE TRANSFORMATIONS made simple; dieting, training, muscle, menstrual cycle, hormones/ Aaron Scafi

#191: mini episode on how to make it easier to adhere to your nutrition and plan.

#190 - Constant dieting attempts having you look the same or WORSE every time? the 1 thing to finally see amazing results / Won Dolegowski

#189 - BREAK FREE FROM YOUR MENTAL PRISON WALLS - podcast feature on Mark Zarate's podcast

#188 - Knowing deep down it’s time for change, but still repeating the same painful, exhausting cycle/ Dillon Phaneuf

#187 - Take ownership of your life & priorities or CHANGE doesn't happen & you’ll fail to see results nor progress in any area of life/ Andrew Coates

#186 Beware the IG influencer impact & what you believe. + How to cast votes for the body you want/Tom Blackman

#185 - It's HARD until it's not. Your brain will try to keep you safe but let go of the reigns to embrace REAL CHANGE / Marci Nevin

#184 - The diet after the diet is the most important part of body transformation | avoid relapse. w/ Brandon DaCruz

#183 - You can't separate the MIND from the BODY or GUT HEALTH to truly transform... with my client Sharon

#182- WOMEN ARE NOT SMALL MEN; Get off the merry-go-round & don't diet 'til you do this/ with Brandon DaCruz

#181 You cant go 110%,100% of the time or you burnout your engine. Always has tradeoffs with Jonathan Goodman

#180 - Are you weight loss resistant?

#179 KNOW WHAT IT TAKES TO GET YOUR DREAM BODY & DO THOSE THINGS. It’s not what you think w/ Ali Gilbert

#178 - The reason fitness and fatloss are unsustainable is because people are doing unsustainable shit - Jordan Eastman

#177 - Stop the viscious cycle and TRUST YOUR PROCESS - think YEARS not weeks. W Kathy

#176 Are you investing into your future? Your best self? Or just making excuses?

#175 - Is it worth the sacrifice?? History tells us – probably not! w/ --Sarah Lipton, Kenny Lipton p2

#174 - ARE YOU FAT LOSS RESISTANT?? w/. --Sarah Lipton, Kenny Lipton p1

#173 - Thanksgiving, Christmas & holiday eating tips - avoid holiday weight gain

#172 - Your body isn’t 1 system, its multi faceting – they break together, they heal together w Rob Husk

#171. If you try to force fatloss, your body will fight back & always win. What signals do you send your body? Do you allow it to lose fat? w/ Kylie Larson

#170; Your mindset is the lens through which you see the world &your self talk has power over your results

#169 - FOCUS on being A BADASS LEAN, STRONG MACHINE. PRIME yourself for faster results - w/ Sarah Bishop

#168 - failure is a part of success

#167 stop stealing time and opportunity from the next day. Don't raincheck your goals!

#166. YOU ARE HUMAN. Positive charges to your struggles. And clearing space for success.

#165 what's your missing puzzle piece? You can't solve a problem w/ the same mindset that created it

#164- MINI EPISODE why diets fail, and your hard efforts see little results

#163 - DIETING RULED HER LIFE & how she broke free. Detach from the outcome & focus on the process w/ AMY

#162 - Always training and dieting but don't look like you're always training and dieting w/ Jeremiah Bair

#161 - When calories in Calories out is "flawed" - STOP LIVING IN A DEFICIT!

#160, Are your habits, actions and nutrition/diet habits sabotaging your metabolism? On Kathy's menopause podcast

#159 Most problems we have with food, have nothing to do with food w Jonny Landels

#158 Watch the words that you use around YOURSELF and FOOD.

#157 - Tips to win your weekend

#156 - Change is never easy. Your struggle is your greatest asset in the direction of success w/ Shane Walsh

#155 Thinking its ONLY 'eat less move more", "calories" - keeps you STUCK - DIG DEEPER w JEB JOHNSTON

#154 From DIET STRUGGLES to RESULTS, how to THRIVE and unleash your STRONG and SEXY w JEB JOHNSTON

#153 IMAGINE what you CAN ACHIEVE w/ THIS approach +fiery sex/ self control isnt the issue-Shannon Beer

#152. If you want the best fruit, don't plant your seed is shitty soil.

#151: Every deposit is an investment into the person you want to become

#150 -The dynamic meaning of CONSISTENCY & PATIENCE. How STRESS impacts you MORE than you realise.

#149 - Real Self Care for Long Term Results---- w / Ruby Cherie---- on strong jon fit podast

#148; people are UNDER-MUSCLED more so than overfat // you can't f*k this up - ARAM GRIGORIAN

#147 There's magic to this consistency thing, but here's the HOW AND WHY it is so hard

#146 - HOW TO WIN EVERY DAY - and get UNSTUCK and plan toward THRIVING & looking and feeling OUR BEST- Matt Bolton

#145 What’s keeping us STUCK, stressed and "fat" and how to look good, perform well & WIN at life - MATT BOLTON

#144 -#rubyquickie: There is value and purpose of each and every experience. never attach yourself to any one outcome.

#143 - quickie - allowing yourself to slow down. To plan for success. STEP BACK to unblock the lock

#142 - there's more to chasing your dream body than EAT LESS AND MOVE MORE with Erik Bustillo

#140. You can't f*k this up. You CAN eat anything... BUT...

#139 You cantjust slap a bandaid on it -make the process the goal, therein lays your power w/ Dallas

#138 - Stuck in the suck? The TELL ALL METHOD to truly building your dream body FOR LIFE. W/ Jeremiah Bair

#137- Live life with intent, build confidence in yourself, and stop chasing the next quick fix with Garrett Query

#136-Ruby Cherie: What About Motivation? (4 of 4)

#135- UNLEASH YOUR POTENTIAL - REFRAMING limiting beliefs to embrace discomfort & own your fear with Stephen Dallas

#134 Be PROACTIVE & have a flexible yet STRUCTURED life; the key to long-term results w/Matt Bolton

#133 - taking the mentalmasturbation out of fitness - stop living in the gym and in your head

#132 [MINI, MIGHTY, FIESTY #8 - Is your past self holding you back ? Importance of inner work.

#131 [MINI, MIGHTY, FIESTY show #7 - Self sabotage, ego how to break the cycle… if you dare

#130 - what makes a person successful? - on my feature on Revolutionary You podcast

#129 - How MOTIVATION, perception & awareness bring happiness, gratitude & opportunity w/ better relationships & health & fitness SUCCESS - part 2 Thomas Flynn

#128 BE THE MASTER OF YOUR LIFE – facing setbacks, judgement, acceptance and the power of gratitude with Thomas Flynn - part 1

#127 - Reframing failure, beating self-sabotage, Master your mind & STOP feeling stuck w/ Erica Koo

#126 - Noone wants to just lose weight but look worse, that only works until it doesnt. w/ Garrett Query

#125 - #314-Ruby Cherie: On Health Privilege, Fitness Identities And Learning How To Pivot (2 of 4)

#124 -Ruby Cherie You're Not The Person You Used To Be

#123 feature [[ - 96-Ruby Cherie Failing Your Way To Success

#122 - feature as [[ Ruby Cherie - Female Health & Fat Loss ]]

#121 - feature on #313-Ruby Cherie: A "Health First" Approach (1 of 4)

#120 - Episode feature - Bring Color To The Rest of Your Life! w/ Ruby Cherie #194

#119 with ALLAN BACON: Ditch the all or nothing mindset & be COMMITTED to the PROCESS

#118. This is where 97% of people push-up against resistance and fall short of their goals.

#117 When you understand your triggers, you have the power to change ANYTHING- w/ Stephen Dallas - setting the precedence for SUCCESS

#116- Mindful Moment #3 with Ruby & Thomas Flynn we speak our lives into existence

#115 -Mindful Moment #2 with Ruby & Thomas Flynn - you ARE your BEliefs - Choice architecture & identity

#114 Your priorities determine your outcomes. It's more than just food & macros. With Rob Husk

#113 The BEST training, program or exercise?? The main thing missing in the fitness industry NUANCE - Geoff Futch

#112 If you cant trust the process, dont expect the progress - with Danny Matranga

#111 Look outside of external motivation to find the motivation Within

#110 QnA with Ruby- Sodium deficiency? fuel & energy sources, hormones, menopause, fasting, post workout window, shake diets

#109 | mini mighty fiesty #6; What lies are you telling yourself??

#108 A little about my journey

#107 The PSYCHOLOGY of reaching any goal TAKING OWNERSHIP, values, identities - with Thomas Flynn part 1

#106 When it's not about the food but it is sort of kinda about the food

#105 The Fundamentals to Success with Taylor Seibel

#104 BUILDING A BADASS BODY from BUILDING THOUGHTS, habits and lifestyle WITH AMY GREEN

#103 physiology and psychology come before the physical

#102 EMOTIONAL EATING - HEALING YOUR RELATIONSHIP WITH FOOD - DISORDERED EATING - STOP SELF SABOTAGE - PENNY BROWN

#101 ALI GILBERT - metabolism, crash dieting, playing the long-game: WE FINALLY GOT ABS ON 300g CARBS

#100 YOUR WORDS ARE SO POWERFUL;

#99 Mini & mighty podcast #5 - Sleep and sleep hygiene part 2: shift workers, type A personality and our own routines

#98 Mini & mighty podcast #4 All about sleep and sleep hygiene: health and hormonal influences.

#97 Mini & mighty podcast #3. Ask yourself deeper Qs, for your mind holds the 🔑

#96 Take back control of your life

#95 -Self sabotaging how to become a winner in your life

#94 Stop living in your comfort zone and procrastinating

#93 What is energy balance and calories in vs calories out all about?

#92 When things don't really go to plan - diet wise

#91 Stepping outside of your comfort zone

#90 - Stop being so hard on yourself because you have come so far

#89 Leg day everyday? and things you need to consider when spreading macros out through the wk

#88 We are also hard on ourselves and don't give ourselves the same love and nurture

How to approach a training session and warm ups

Just keep swimming ...a lesson on momentum

Sometimes the little habits you hate are neccessary

You are your own competition so allow yourself to be a beginner

Different forms of progress in training

Be do have

Whos in Control? Is it you or someone else

#80 It's all about how you apply yourself mentally and physically so take control

When what you think you need isn't always what you need

Pound by pound increments V massive landslides

Allow the small habits and wins to accumulate

Let go of the past and stop trying to fit yourself into boxes you have outgrown

Create the life you want because you design your life

Dieting the smart way and your body fat set Point

#72 If you feel like your body is doing things your head says no to, listen to this

#71 Unfollow the negative crap and prune out the weeds from your life

#70 Go for it and you will be unstoppable. Trust the free fly

100% Real With Ruby; nutrition, strength, fat loss, muscle, macros - without the fluff (Trailer)

#69 What are you going to say No to so you can focus on the big rocks.

#68 The journey is worth it, your health is worth it. You deserve the best life

#67 Your journey is more than following a diet or program

#66 Self sabotage, habits, how to be your best self for life

#65 Self sabotage, identity, getting your dreams

#64 - Fail your way to success and get comfortable being uncomfortable.

#63 The game of Spyro when it comes to leveling up in your journey

#62 Have faith in yourself and set some structure because motivation is fickle

#61 A very important message on the fear of food or gaining weight

#60 What do you allow into your life

#59 The five minute power pause

#58 Love yourself love your life and my god things will change

#57 a bit about everything; knowing your worth.. not letting others dictate it

#56 Just some science shit on why de-stressing is important for fat loss

#55 Gym anxiety. Starting out your transformation. Coming back from a layoff

#54 Periodising nutrition and why I hate the word bulk

#53 Respect yourself. My closing statement is so important

#52 If it doesn't serve you, act accordingly

#51 Don't be the dud match in the matchbox

#50 - Now this is the secret to great success and progress

#49 - Have you done your goal setting

#48 - Time under tension training?

#47 End of year celebrations..events... preparing for a new year of domination

#45 So how is your relationship to food? And are you to blame?

#44 - Habits and behaviours for success. How to develop them change them and maybe break them

BONUS - Mind Set environment perspective and stopping self-sabotage

#43 - Perceptions can be deceiving

#42 - Motivation vs discipline vs habits vs KNOWING THYSELF

#41 Life long fat loss and festive periods

#40 Believe in what you want so much that has no choice but to materialize

#39 - There's always more to it than what shows

#38 Artificial sweeteners

#37 Secret calories hidden calories why aren't you losing weight

#36 "I struggle knowing i get nutella and chocolate daily"

#35 Use the tools in your toolbox

#34.Every bit of gold needs digging for. And transparency is key to finding it.

#33 Guilty for time off?

#32 Victim of self sabotage?

#31. Food isnt about food

#30 Power of visualisation

#29 you deserve to be selfish

#28 the importance of goal setting but gradually

#27 managing expectations - comp prep

#26 Keep a grip and stay the path.

#25 The little steps to start. Forming habits

#24. Power of persistence

#23 - Rocky road or the high way

#22 - be kind to yourself

#21. Bad experiences bad advice.

#20. Are your goals hurting you?

#19 random dieting tips

#18 Diesel mindset.

#17 Habits. Listerine or toothpaste

#16 diet breaks

#15 Are your expectations getting you down

#14 Food hacks

#13 Food and diet personality

#12 Self care

#11 Progress isn't linear

#10 Rest don't quit

#9. Negative people and haters

#8 All or nothing

#7 Mental toughness

#6. Lay the bricks

#5 Be resourceful and stop the needless worry

#4 Why do you go to the gym?

#3 Self faith and confidence

#2. Dont be fooled by highlight reels

#1. Glass half full? Its not about that