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

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

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

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

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

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

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

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

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

we both chased lean via fat loss only

holding ourselves to the scale

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

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

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

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

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

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

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