glutes not growing? body shape not changing?

all the effort and still not progressing how youshould?

here’s why your body feels stuck even when you’redoing everything right & the mistake that makes women stay in fat loss modeforever (its why slashing cals stopped working even though it used to)

what i mean wheni say: “your lifts should feel like work”? that’s in here. and your bracing hasa lot to do with it. without learning these 3 things, I would have stayed stuck

we also talk about an extra 4 traps (myths really)we see in the industry and break it down for you to be able to use

this episode is why your body goals keep slippingaway

you cant build anything meaningful if you keepskipping the part that makes CONTINUAL progress possible..

without niggles, injuries, pain…

making sure you engage your glutes, the rightmuscles fire and that your SETS + WORKOUTS ACTUALLY COUNT (whoops ruby, you wereso guilty once)

your nervous system matters

your focus matters

strength training women 40+ done well doesn’t lookmuch different from 30+ or 50+

muscle growth + training plateaus stem from thesame foundation

one’s built with intention, one had bricks missing

so if youre asking

 why am Inot building muscle even though I lift?

 doesstress affect muscle growth?

 why do myhamstrings always feel tight?

 what do Ineed to eat before training? is it really essential?

this is for you

we also talk about

- the real reason your warm-up isn’t working

- the myth of tight hamstrings—and what’sreally going on

- ifyour lifts feel off, and what to do

- where gripstrength plays into this and why what you do with your hands matters most

- that is afteryour feet. without knowing about this, your glutes and hamstrings will alwaysplateau

in this conversation, you’ll hear:

· why everything feels hard even when you’re“doing it right”

· the truth about tight hamstrings, glutesthat won’t grow, and why mobility isn’t just stretching

· how repetition (good or bad) shapes yourprogress

· what needs to change if you’re tired oflooping the same patterns

mini wins you’ll take away:

1. how to warm up with intent so your firstrep actually builds something

2. how to spot when your nervous system—notyour program—is holding you back

listen if you’re ready to stop chasing quick fixesand start training in a way that finally moves the needle. and if any of thishits home, dm me. i want to hear your story.

find me @transformxruby on instagram
apply for a free consult:
https://www.instagram.com/trainingfromthegroundup

direct link to dm me on ig: https://ig.me/m/transformxruby

for women 35–50 stuck in deficit & plateaucycle

tired of dieting? ready to see what happens when you eat more, lift heavier + stronger, and stop chasing diets or the scale? feeling so tied up in it all?

you’ve been told to eat less, train harder, and diet. but what if that’s exactly why you’re stuck? You've only known the scale as a way to gauge progress. Not measures of true change. Not ones for body composition over time

No, body fat measures aren't accurate here

monika’s story is proof: you don’t need another deficit

you need to rebuild. she went from flat, tired, and stuck to strong, lean, and free by fueling properly, training with intent, and letting go of the scale drama.

monika hated feeling like her results werent getting anywhere so she challenged what she was taught about progress. She realised theres more on the other side, and that what she was measuring wasnt truth. Not unless sheanalysed it with context for patterns

It was then she leaned in when I said the scale isnt serving you if all you know is scale

So she stopped obsessing over the scale. she fueled like an athlete. she built strength instead of shrinking. and that’s when everything changed.

inside this episode:• why eating more doesn’t mean gaining fat• how to rebuild your metabolism with muscle—not restriction• why maintenance is the missing phase most women skip
• how to stop letting control run your results

what you’ll learn:
• how to build muscle without fear of fat gain
• why slow reverse dieting isn’t the magic you think
• the real reason maintenance is where results stick
• how to track progress when the scale is lying to you

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 your workouts building the body you want—or just burning you out?

in this ep, brandon and i rip into how to ACTUALLY train for the results you want, how to work with any setbacks that could hold you back from training a certain way

and we dig into the real reason your body isn’t responding. what do most women get wrong about training intensity, fatigue, soreness? how do you actually make progress after 30... and continuously as you age.. with hormones, injury, life happening?

we unpack the big myths around soreness, program hopping, cardio vs. lifting, and why most women aren’t building anything real—just burning out their nervous system

why you could feel stuck despite training consistently, why soreness doesn’t mean growth, and how to lift with intention—not just effort. whether you’re in your 30s, 40s, or beyond—this convo gives you a roadmap to build muscle, recover better, and finally train in a way your body responds to.

we also dive into: • how to know if your weights are heavy enough • the difference between fatigue and failure • why progressive overload after 35 looks completely different

🎯 2 wins you’ll walk away with: • training with intention > chasing soreness • consistency isn’t about doing more—it’s about doing the right things longer

find us @transformxruby @100realwithrubypodcast @trainingfromthegroundup on instagram

-----------

Chapters

00:00 Debunking Fitness Myths

02:35 Understanding Nutrition and Metabolism

05:25 The Importance of Progressive Overload

07:57 Defining Heavy and Muscle Building

10:28 The Role of Consistency and Mindfulness in Training

13:02 The Misconception of Soreness and Progress

16:06 The Importance of Technique and Form

18:41 Building a Sustainable Fitness Routine

29:00 Understanding Muscle Function and Engagement

31:35 The Importance of Starting Light and Progressing Gradually

34:01 The Slow Process of Muscle Building

36:43 The Role of Off-Season in Muscle Development

40:07 The Impact of Age on Muscle Growth

43:39 The Importance of Context in Training and Progress

45:40 The Misconception of Quick Results in Fitness

48:12 The Importance of Historical Context in Training

51:24 Integrating Mobility and Stability in Training

53:31 The Role of Cardio in Overall Fitness

• It's not just about calories; it's about how everything works together.
• • Progressive overload is essential for muscle growth and strength.
  • Consistency in training is key to long-term success.
  • Heavy lifting is relative and should be tailored to individual capabilities.
  • Understanding technique and form is crucial for effective training.
  • Building muscle takes time and patience; it's a slow process.
  • Mindset plays a significant role in training effectiveness.
  • Cardio should complement strength training, not replace it.
  • Recovery and mobility are vital for sustainable fitness.
  • Context matters in fitness; what works for one may not work for another.

  
  

  fitness, nutrition, metabolism, progressive overload, muscle building, training consistency, heavy lifting, cardio, mindset, recovery

  
  

  
  

kim’s story is a full-body exhale for anyone who still thinks carbs = chaos. from fearing fruit to fueling with sourdough and building actual muscle definition, she learned the hard way what most women never get taught: carbs aren’t earned, they’re essential.

years of diet culture made her world smaller—and how lifting, smart fueling, and brick-by-brick consistency rebuilt her body and her mindset.

take one minute and voice note how you talk about your body—then listen back. what version of you is driving?

this episode dives into the psychological load of dieting—the guilt, the fear of more food, the way restriction becomes your identity. kim opens up about the mindset spiral that came with under-eating and the physical transformation that followed when she finally gave herself permission to fuel, train, and enjoy the process.

what if the fat‑loss plateau, the cranky afternoon slump, and that nagging scale‑stall all share one root cause—chronic under‑fueling? in this episode i sit down with kim, a former carb‑phobe (who has type‑1 diabetes) turned diet fatigue into a deadlift party. we rip apart the rules that kept her living on chicken, broccoli, and boredom, and show you how timing carbs around strength sessions can flatten insulin spikes, spike confidence, and finally shrink measurements you care about—jeans, not kilos.

we unpack why the scale sabotages motivation, how progress photos can freeze you in perfectionism, and why “stage‑lean” bodies are a metabolic bait‑and‑switch. expect real talk, eye‑roll moments at diet culture, and practical swaps you can steal today: think pre‑lift toast + honey, post‑lift rice + chicken, plus a mindset reframe that turns missed workouts into single bricks—not house fires.

if you’ve ever counted grapes, feared fruit, or apologised for bread, this convo is your permission slip. kim and i dissect the myths that made her world smaller—“carbs store fat,” “keto cures everything,” “cardio is queen”—and rebuild a plan that lets her travel greece guilt‑free, lift heavier every quarter, and drop insulin units while eating sourdough. we cover the brick‑by‑brick method to sustainable recomposition, stress as the silent macro killing progress, and why pumping iron trumps pounding treadmills for anyone over thirty‑five who’s tired of feeling soft.

win # 1: set a five‑minute timer and list yesterday’s meals—notice how low the carbs actually were.

win #2: grab a pen and list every food you’ve felt guilty for eating—then draw a line through the carb-based ones.

win #3: after listening, choose one lift you’ll measure this week instead of your weight—tag me with the number.

want to share your own carb‑comeback story—or need help writing yours? dm me or hit the consult link below. let’s chat.

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

this episode might ruffle some feathers

because we’re calling out the stuff that’s keeping women stuck: obsessing over glute circuits, chasing 12 reps like it’s magic, and thinking you’re training hard when really…you’re just underfed, overwhelmed, and your program isnt designed for progress, just fatigue

So while your training might be the problem.. It is also the solution

- but thats only when you learn to stop training for fatigue but ignoring the WHAT - what STIMULUS needs to be sent to make that muscle grow

we talk training levels, why intensity doesn’t mean burnout, and how to finally start seeing your body change.

2 mini wins:

• eat before you lift

• film your lifts. watch them back.

and if you want to come on and talk about your journey—we’d love to have you.

find me @transformxruby on instagram

brandon @trainingfromthegroundup

and if you're in texas, san angelo area - hit his gym up!

ask podcast questions: https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_link

tired of starting over every monday? stuck obsessing over your belly, your calories, your clothes feeling tight — even when you’re “doing everything right”?

this episode is for the woman who’s:

-scared to eat more because she’s afraid of gaining

-frustrated by her “fluffy” midsection no matter how hard she trains

-constantly comparing herself to old photos, past bodies, or what worked when she was 25

-training consistently… but still not seeing results

-sick of living in that all-or-nothing loop of tracking, restricting, and punishing workouts

in this conversation, ruby and longtime client leanne unpack the exact mindset shift that finally broke her free from decades of dieting and body obsession.

after years of chasing fat loss, leanne finally learned to trust maintenance, build strength, and let go of the obsession with shrinking.

no fluff. no scales. no "fitspo" BS. just real, human moments and powerful perspective shifts you’ll wish you had years ago.

what you’ll learn:

• the moment leanne realised dieting wasn’t the answer anymore

• how “doing more” was keeping her stuck

• how she learned to trust maintenance (and enjoy it)

• why most women never see results despite working hard

• the mental shift that changed her relationship with food, training + her body

• what progress actually looks like after 40 — and how to stay in it long enough to win

📥 message ruby if this hit home → https://www.instagram.com/transformxruby

🎯 ready to work together? apply here → free consult

00:00 Introduction to Transformation

02:49 Challenging Beliefs and Mindsets

06:02 The Journey of Building Muscle

08:53 The Reality of Fat Loss Phases

12:07 Lessons from Competition and Body Image

15:00 The Importance of Process Over Quick Fixes

17:52 Ditching the All-or-Nothing Mentality

20:41 Redefining Goals and Expectations

23:56 The Role of Coaching in Transformation

26:59 Embracing Change and Growth

29:51 The Long-Term Perspective on Fitness

32:43 Finding Balance and Flexibility

46:20 The Importance of Consistency in Goals

49:41 Overcoming the Comparison Trap

53:52 Redefining Progress and Expectations

01:00:01 Mindset Transformation and the Process

01:06:21 Finding Freedom from Body Image Issues

01:12:15 The Power of Shifting Focus

01:17:11 Embracing Help and Support

01:23:11 The Journey Beyond Perfection

Personal takeaways

• Transformation is a journey, not a destination.

• Challenging old beliefs about nutrition is crucial for growth.

• Building muscle requires a shift in mindset.

• Fat loss phases can be disappointing if expectations are misaligned.

• Maintenance is often harder than dieting but essential for long-term success.

• Letting go of the all-or-nothing mentality leads to better results.

• Mindset plays a significant role in achieving fitness goals.

• Social media can distort body image perceptions.

• Finding freedom in food choices enhances overall happiness.

• Self-compassion is key to a healthy relationship with food.;

Topics spoken about;

female fat loss over 40

maintenance phase

muscle building for women

all or nothing thinking

real client coaching story

scale obsession

Body checking/body image

Diet culture rebellion

Pushing comfort zones

Personal growth

transformation, nutrition, muscle building, fat loss, maintenance, mindset, body image, self-compassion, process, strength

if you’ve ever said “i just want to feel normal around food” — this episode’s for you.

because chances are… the reason food feels so exhausting isn’t because you’ve done it wrong — it’s because you’ve only ever learned restriction, chaos, or performative balance.

if food feels like pressure, you’re doing it backwards

feel like food is way harder than it should be — even though you’re doing “all the right things?”

the overthinking. the pressure to get it right. the fear of going backwards. and all the mixed messages that make you feel like you’re either doing too much or not enough.

• why your “food freedom” still feels chaotic

• how the right structure = safety, not restriction

• what real food rules actually look like (and how to build them)

this is for the women who’ve tried intuitive eating, macros, balance, clean eating… and still feel like something’s off.

we’re ditching the noise and getting real:• why most “food freedom” advice still keeps you stuck• the truth about why moderation doesn’t work (yet)• how to create food rules that don’t rule you

this one is packed. it’s the episode i wish i had when i was trying to “eat better” and still felt like i was spiraling.

🎯 2 mini shifts to take with you:

1. how to know when you’re ready for flexibility (and when you’re not)

2. what to look for in a phase-specific structure that helps your goals and your brain

come listen. then come tell me what landed.

find me @transformxruby on instagram
ask podcast questions: https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_link
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