Less than 170 days to go…

As a bride I know how stressful it can be to lose weight. I know I wanted to get super fit for my wedding. I just didn’t know where to start without adding anymore additional stress to my life.

Wedding planning is so freaking stressful. Making sure you put down deposits, get together with h2b to meet vendors, licking a bunch of envelopes, gathering addresses from family and friends and the LIST GOES ON!

I know I wanted to be fit for my wedding. I have been in the fitness industry for over 7 years but adding wedding planning and running your own business is whole different monster.

How was I going to do this? Looking fit for my wedding was really important so I educated myself in behavior and habits to get to where I am now. 

I have lost over 20 lbs and counting in less than a year for my wedding because of a few things I did in my routine. 

Before Pictures

After Pictures

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WHEN YOUR WEIGHT FLUCTUATES

why weight fluctuates
Hey there! Are you one those people who weighs yourself constantly and the scale just keeps giving you all these different numbers every time you check your weight?
Are you constantly checking your weight?
Are you obsessed with weighing yourself?

Well then, keep on reading.

Key points:

  • Glycogen plays a a large role in short-term weight fluctuations.
  • Going on and off low-carb diets can cause big changes in glycogen levels.
  • It takes a few days for body weight to stabilize after any major shift in diet or exercise (theptdc.com)

Story time: Your best friend reads an article about a super low carb and implements it. She is down 2 dress sizes. She is convinced that carbs are evil. She eats less than 50 grams a day, and she drops eight pounds in two days. It seems she’s found the secret to weight loss!

But there’s a catch: if she believes this is true, then just looking at an Olive Garden bread stick will make her gain the weight back.

Your best friend is doing great and sticks to the plan for six whole days, but on the seventh day, she goes out to dinner with her friends. The waiter tempts her with a unlimited bread sticks, and she ends up giving in.

So what happens next? She weighs herself the next morning, and she’s 3 lbs heavier! That’s one pound for each piece of bread stick she ate.

I have lost count of how many of my clients have stepped on a scale after being on a low carb diet then going all out one night and weigh themselves the next morning and have gained 5 lbs.

So what is really happening? Can you really gain and lose so much weight in so little time?

The Problem With The Scale

Your weight will fluctuate throughout the day and this is why.

Salt and water

Has this ever happened to you? You go out Friday night and have dinner at restaurant (lots of sodium) and the next day you wake up, weigh yourself and weight 5 lbs more.

So you freak out but then you realize that:

  • Your digestive system hasn’t had time to process the junk food you ate last night.
  • Since most restaurants contain foods with high amounts of salt, your body retains water to keep your electrolytes in balance.

Eventually your body with sort itself out and you will go back to your normal self. The excess water is only temporary.

Glycogen and fluid

Each gram of glycogen—the stored carbohydrates in the muscles and liver—is accompanied by three to four grams of water. If you make an extreme cut in the carbs you eat, your body will store less glycogen and your muscles will also hold less water.

This will in turn cause you lose weight. It depends on how many carbs you cut. Remember if you cut 50% of your carbs, then water in your muscles will also decrease to 3 to 4 times that amount and voila less weight.

Mid-day fluctuations

Your weight will fluctuate throughout the day based off your sodium intake, how much water your drinking, and the food that you eat. Remember that.

Takeaway: The only way to know whether your new nutrition is working is to be consistent and patient. Consistent with weighing, consistent with carb intake, consistent with workouts, and patient enough to see meaningful results. (theptdc.com)

 

 

4 STEPS TO CHANGE YOUR LIFE NOW

  1. Ask the big questions first – Where do you want to go in life? What direction do you want to go? What’s the farthest you can imagine going? Once you answer these questions it will get you started in the path of intentional growth. “The best you can hope to do in life is to make the most out of whatever you’ve been given.” Invest in yourself and be the best you can be.
  2. DO IT NOW! – The biggest mistake you can make is making intentional growth last in your priority list. Do something today that is going to get your closer to your goals.
  3. Face the fear factor – We all have fear. But here’s the good news. We also all have faith.” Which emotion are you going to allow to be stronger? The answer to this question is important. Feed your faith and starve your fear.
  4. Change from incidental to intentional growth – People tend to just go with the flow in life. If they learn something, it’s by accident. They just go with the flow even if it’s leading them in the wrong direction. After a while, people just get by. Don’t allow this to be your life. If you truly want to reach your potential you need to be intentional with your growth. You must go out of your way to find opportunities that will allow you to grow as a person. You have to go after what you want!

Are you intentionally growing?

  • Take a look at your calendar for the next 12 months. How much time have you scheduled for personal growth? More than likely your answer is none. Add personal growth to your calendar every day for 5 days a week. If you really want to succeed in life you need to do whatever it takes.
  • Start now! Make a commitment to start growing today.

Check out this book to get started: How Successful People Grow

WHY YOU ARE NOT SUCCESSFUL: GROWTH GAP TRAPS

If you haven’t already read John C. Maxwell’s “How Successful People Grow” go get the book now! It’s a short read.

In his book he talks about 8 gaps that will not allow you to grow.

  1. The Assumption Gap – “I Assume That I Will Automatically Grow” – When we are kids our bodies automatically grow. For some reason, it seems people subconsciously believe that their mental, spiritual and emotional growth work the same way. This is far from true. Personal growth doesn’t just happen. “If you want your life to improve, you must improve yourself”.
  2. The Knowledge Gap – “I Don’t Know How To Grow”  – Many people seem to like to learn the “hard way”. Instead of learning this, decided what you want to learn. Choose what you want to learn. What do you want to do? Who do you want to be? Make a list of the things that will help become that person. If there is something you can do in that list now, go do it! When you start working towards who you want to be, you will find that doors will start opening for you. More opportunities open up.
  3. The Timing Gap – “It’s not the right time to begin” – Whether you are ready or not, NOW is the time. Even if you don’t FEEL like it. If you don’t get started you will never grow.
  4. The Mistake Gap – “I’m Afraid of Making Mistakes” – Growing can be messy and you will make a ton of mistakes along the way. People don’t enjoy making mistakes but it’s part of growing. Mistakes need to be taken as a growing opportunity and not something that is negative. Your attitude needs to change. “A mistake is simply another way of doing things” – Warren Bennis. You have to expect mistakes and see them as a sign that you are moving in the right direction.
  5. The Perfection Gap – “I Have to Find the Best Way Before I Start” – Many people will wait a lifetime to do anything because they are waiting for the “perfect” moment to get started. If you sit around and wait for the “perfect” moment you will never get anywhere. You will be stuck. If you start slowly and progressively you will find that more the your future is revealed as you go. So, don’t wait for the “perfect” moment. JUST GET STARTED.
  6. The Inspiration Gap – “I Don’t Feel Like Doing It” – Even if you don’t feel inspired to start working on yourself, the benefits outweigh the reasons to not start growing. You will start seeing results IF you stick with it long enough. Make it a goal to stick to personal growth for 12 months. After 12 months look back and see how far you’ve come.
  7. The Comparison Gap – “Other Are Better Than I Am” – There will always be others who know a little bit more about you. This is great! You know why? Because you can reach out to these people and learn from them. There will always be someone who knows more than you, the thing is not comparing yourself to them. They took time to learn what they and so will you. Don’t be discouraged, continue learning and you will be just fine!
  8. The Expectation Gap – ” I Thought It Would Be Easier Than This” – I can’t think of a successful person who thinks that growth comes quickly and climbing to the top is easy. It just does not happen. Here is the formula:

Preparation (growth) + Attitude + Opportunity + Action (doing something about it) = Luck

It all starts with preparation.

5 REASONS PEOPLE QUIT ON FITNESS GOALS AND WHAT TO DO (VIDEO)

reasons people fall off the fitness wagon

Did you start working out and fell off? In this video you will find 5 reasons people quit and what can be done to solve these reasons!

For online personal training and coaching please visit —> www.ruthlessphysique.com/shop/

THE BEST REASON TO HIRE AN ONLINE PERSONAL TRAINER AND COACH

YOU SAVE MONEY AND GET MORE.

Aside from saving money, you save time from driving to a gym and meeting a trainer at predetermined time.

Personal training can cost $50-$200 an hr for 30-50 mins.

To have the best results, you would probably have to meet with a personal trainer 3-5x a week.

So if you meet with a personal trainer in person 3x a week it can cost you $600-$2,400 a month.

The reason I am an online trainer is because I found that I can deliver a whole lot more value in a shorter amount of time, more holistically, for people at a lower price. Not to mention saving time and gas money.

If you are interested in online personal training and think this is something that will work for you check out my online personal training and coaching packages:

Online Personal Training and Coaching

WHY I STARTED AN ONLINE PERSONAL TRAINING COMPANY (VIDEO)

my fitness story

Hello everyone,

I wanted to tell you a little bit about myself, my story and why I started Ruthless Physique. Check out the video below! For online coaching click here!

 

-Ruth

THE DIFFERENCE BETWEEN “DIET” AND ACTUAL NUTRITION

diet vs. nutrition

In this week’s post we talk about diet vs. nutrition.

Nutrition planning accounts for 85%-90% of the results of any fitness program.

This is why it’s important you understand what you are getting in your meal plan from me. The point is not to view a meal plan as a temporary diet focused on “restricting” yourself to reach a short term goal, the goal is to understand what true nutrition is and how it can help you make better choices for the rest of your life.

A lot of people misconstrue the word “diet”. A diet is purely the description of the food that you eat. However, a more modern use of the word defines a limitation of what you can eat. This is not the case in my meal plans.

When you think of actual nutrition, you need to understand that it doesn’t mean restricting what you eat. It’s about creating a food plan to help support your physical goals which can include health, strength, independence, more energy and managing your weight.

When I provide a meal plan, it is to understand what actual nutrition is vs. just a “diet.

There are 5 components you need to focus on to be effective in your nutrition:

  1. Balance – this just means getting the right type of food in and limiting foods that can have a negative effect in your health.
  2. Calorie control – this challenge isn’t just about reducing calories. You have to make sure you have the right amount of calories throughout the day to keep your body working effectively.
  3. Moderation – You can cheat but in moderation and not in excess amounts that will have a negative impact in your healthy.
  4. Variety – If you have variety in your foods, such as dark leafy greens, red or orange veggies it ensures you get the vitamins and minerals you need to be healthy. Having variety helps you not get bored with the same foods.
  5. Adequacy – meaning you are getting all the vitamins and minerals you need to maintain your healthy but also making sure to replace what is lost on a daily or weekly basis.

When I provide a meal plans, they built on the foundation of these 5 principles. When in doubt, focus on these 5 principles to help you make better decisions about your health.


When you thought about diets or dieting did you see it as bad and restrictive?

Do you think these 5 components will make it easier for you to stay on track with your nutrition?


If you are interested in a meal that with complement your fitness goals, check out the support I offer to reach those goals faster: Meal Plan

-Ruth

I WAKE UP AT 5 AM EVERY DAY, HERE’S HOW I DO IT

JUST DO IT! HAHA

But really, how does one even find time to wake up at 5 am. I tell my friends and family and they’re like what the hell? How do you do it?!

Waking up at 9 am is considered late for me now.

SO HOW DO I DO IT?

Well it starts with going to sleep early ish the night before. I try to go to bed at least by 11 pm every day, sometime it’s sooner. That gives me about 6 hrs of sleep. It really depends on the person though. Some people need more than 6 hrs of sleep. Although, there is those people who go to sleep at 2 am because they spend all night watching TV or on social media. That habit needs to change ASAP.

I try to limit my TV and social media in bed. I have a TV in my room but I hardly EVER watch TV in my room, it’s just there. I do have my phone on my dresser next to me. My phone is there but I always silence it and spend a few minutes on it before I go to bed, but I try to limit it. I have spent countless hours wasting time scrolling through social media in the past. It’s never ending. If you are that type of person, change that habit. Put your phone somewhere where you cannot reach it. In fact, when you are in bed you can’t look at your phone at all. The blue light does not help either. It keeps you awake. I know some phones have a blue light filter, but still it’s not worth it. Silence it, turn it off.

I replace my phone with a book. If I can’t fall asleep for some reason I read a book. It’s usually nonfiction because I don’t want to process too much information. I usually start getting sleepy after 15 minutes. The problem nowadays is that people stay up because they bring their phone to bed.

I don’t use my phone as an alarm. I have actually read about this in a lot of blogs. My reason is different though. I don’t like using my phone as an alarm because it’s annoying, pisses me off when it wakes me up. I hate it. I use my Fitbit blaze. You can actually set an alarm on your watch and it will wake up with with soft vibrations. It’s actually way more relaxing and less annoying. There is no sound that comes out of the watch, it’s just vibrations. Pretty cool feature. If your watch does not have a feature, go get an alarm clock.

I snuggle less. I share my bed with my soon to be husband. I don’t know about you, but when I snuggle him, it’s so hard to get out of bed. I limit that. I will give one snuggle and then jump out of bed. I know myself, and I know if I continue to snuggle I will never wake up.

I jump out of my bed. I mean sometimes, not literally. Once I wake up and get up, I just get off and walk to the bathroom. Even if I am exhausted, I don’t go under the covers. I get off and turn on my hallway light and just start moving. Sometimes I am sluggish and groggy, and sometimes I am chipper af. It just depends on the amount of rest I received the night before.

Before I even drink or eat anything, I have a 12 oz. glass of water. Your body has technically been fasting all night long and you have not had a drink of water that whole time. That’s why sometimes when you wake up, you feel extremely parched. Don’t head for that coffee or muffin or whatever. Before you do anything, drink a glass of water. No ifs, ands, or buts. If I was feeling sluggish or groggy this usually wakes me up right away.

The best reason I have for waking up at 5 am is that no one is at the gym that early. I hate going to the gym in the afternoon to workout because it’s full of people and some machines are taken. This is my WHY as to why I wake up at 5 am. Even if I am tired af, I know that if I workout at night, I will have less energy and be blah. When I want to go back to bed, I remind myself of how ughhh it feels working out at night and get my ass up.

I don’t have breakfast because I am not hungry. I workout on an empty stomach. Don’t try this at home. This is me and this is how I like it. I do take a pre-workout and BCAAs for energy and so I won’t gas out. If you train longer than 90 minutes, I highly suggest eating something before a workout or after 90 minutes.

The last piece of advise I want to put out there. If you are one of those people who doesn’t have the time to workout or doesn’t have time to do anything, waking up at 5am will give you that extra time to be active, or run errands or whatever it is you don’t have time for. Remember, time is the only thing that we can’t get more of. If you sleep in all the time, and you wonder why you never have time to do shit, well this is the reason why.

Start slowly, make it a habit. Wake up 30 minutes earlier than you usually do and gradually move to 5 am. The body is highly adaptable and in no time, you will have gotten used to waking up. It’s not rocket science people, it’s just about how bad you want it.

Also, stop saying you’re not a morning person. That’s just an excuse.


What’s you wake up time? Why do you wake up at that time?

-Ruth


 

GET AN HOURGLASS FIGURE WITH THESE 4 EXERCISES

Incorporate these 4 exercise to get that hourglass figure. Working out your back with these exercises will help give that illusion of an hourglass figure. Try it out!

  1. TRX Underhand Row
  2. Straight arm pulldown
  3. Seated Row
  4. Lat pulldown