Eat Like Ruby

Bad nutrition advice - PART 2

Wed, 15 Apr 2026 01:00:00 +1000

Today, we're diving into part 2 of some of the "less than ideal" 🫠 nutrition advice that I've heard people receive! We're taking a look at why it may be detrimental, and the things I would want my gals to know, understand and be aware of if they were given this advice!

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DISCLAIMER
The Eat Like Ruby podcast is not a substitute for professional medical or dietary advice.
The advice given in this episode is general in nature and should not be used to treat any medical conditions, health conditions, illnesses, injuries and/or any nutrition related conditions, deficiencies or similar.
This podcast is not to be used as, or in place of, medical advice or dietary advice.
Please consult your health care professional before implementing any of the advice, information or protocols discussed in this episode.

Bad nutrition advice - PART 1

Mon, 13 Apr 2026 01:00:00 +1000

Today, we're pulling apart some of the "less than ideal" 🫠 nutrition advice that I've heard people receive! We're taking a look at why it may be detrimental, and the things I would want my gals to know, understand and be aware of if they were given this advice!

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How to get the best results in the initial weeks of your diet

Wed, 08 Apr 2026 01:00:00 +1000

Today we're breaking down the things you want to understand and be thinking about if you're starting with a new coach, a new diet or new plans and protocols 🙌🏽

Ruby talks through the step-by-step process of how to get the most out of the initial weeks of these things, to ensure you're set up to succeed for the long run!

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Setting up my muscle gain phase and calorie surplus!

Mon, 06 Apr 2026 01:00:00 +1000

Today we're dropping a big update as Ruby enters a 20 week calorie surplus and muscle building phase 🏋🏽‍♀️

Rubes breaks down her goals, the protocols, calories & training she'll have in place to achieve these goals, and some of the mindset standards she puts in place to embrace a big goal and journey like this!

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Stop doing these 4 things if you want better results with your diet

Wed, 01 Apr 2026 01:00:00 +1000

Another top 10 episode (declared by Rubes herself!) 😍 diving into 4 things that we commonly see get in the way of someone succeeding with their diet!

If you've got fat loss, muscle gain, body comp and/or performance goals, you wanna tune in and see where you're at with these 👀

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6 signs you're in a good place with your nutrition

Mon, 30 Mar 2026 01:00:00 +1000

Rubes has deemed this one of her top 10 episodes 😍 diving into 6 things that people who are in a good place with nutrition commonly do well 🙌🏽

These are very cool to be aware and understanding of, and do a little assessment about where you're personally at with them, or whether they may be things you might want to work on!

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Nutrition for Hyrox - PART 2

Wed, 25 Mar 2026 01:00:00 +1000

Flowing on from our Nutrition for Hyrox - PART 1 episode, today we're diving into carb loads, race week plans, supplements and meal timing on event day 🏃🏼‍♀️

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Positive fat loss phases VS negative ones...

Mon, 23 Mar 2026 01:00:00 +1000

One of the biggest differences I see between girls who succeed with their body composition (and particularly fat loss) goals, compared to the ones who don't, is whether they implement positive fat loss phases or not. Today we're breaking down exactly what this means, and what you want to be aware of when planning and/or entering a fat loss phase.

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Eating 2,800 calories and swapping Ninja Creami's for real ice-cream... Client deep dive!

Wed, 18 Mar 2026 01:00:00 +1000

Today, we're looking at the plans and protocols I've put in place for one of my current clients, including why we have put her on 2,800 calories a day (even though she currently feels "fluffy" and wants to lean up!), and why we took the Ninja Creami out of her meal plan and replaced it with regular ice-cream 👀🍦

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Training chat for my gym girls!

Mon, 16 Mar 2026 01:00:00 +1000

Another chatty episode for our gym girls today, answering a big common question we get, about whether we can pursue running goals and build our shape and strength at the same time 🤔👀

As well as looking at the best way to progress with our strength training (specifically looking at the question "If I just keep adding weight, will I eventually be hip thrusting 500kg?!")

Tune in now for the answers to these 2, plus some other beneficial chat for our girls who wanna build their shape and physique this year 🍑

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We need to talk about steps!

Wed, 11 Mar 2026 01:00:00 +1000

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Nutrition for Running - PART 3

Mon, 09 Mar 2026 01:00:00 +1000

The 3rd and final ep in our Nutrition for Running series, and today we're looking specifically at race week and race day nutrition 🤩🏃🏼‍♀️

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If you're beginning (or overthinking!) nutrition, listen to this! - PART 2

Wed, 04 Mar 2026 01:00:00 +1000

This episode flows straight on from Monday! So make sure you've listened to that first 🫡

As we move away from the New Year's and summer hype, it's time to do a little audit, assessment and possible reset of our plans and protocols for the coming months, and that starts HERE!

If you're overthinking things (or not sure where to start!), and are keen to make the most of your training, build your shape and physique over the coming months, and make wicked progress in the gym this year, this episode is for you!

Enough talk, enough chopping and changing your mind, enough fluffing about... Let's go 🏋🏽‍♀️🥙

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If you're beginning (or overthinking!) nutrition, listen to this! - PART 1

Mon, 02 Mar 2026 01:00:00 +1000

As we move away from the New Year's and summer hype, it's time to do a little audit, assessment and possible reset of our plans and protocols for the coming months, and that starts HERE!

Enough talk, enough chopping and changing your mind, enough fluffing about... Let's go 🏋🏽‍♀️🥙

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Fat loss, strongman comps & making weight... ... Client deep dive!

Wed, 25 Feb 2026 01:00:00 +1000

Today I'm breaking down the plans and protocols we have in place for one of my current clients who, right now, is working towards fat loss for some small body composition goals, but more importantly, to spend the majority of this year, competing in a weight-class sport... Strong man! 🏋🏽‍♀️ (or strong woman, should we say?!)

We talk about how we decided what weight class to enter, how we're making weight, fuelling her comps, practising comp day plans, and enjoying some hot cross buns and Coco Pops along the way 🤩

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Training Q&A, for my gym gals!

Mon, 23 Feb 2026 01:00:00 +1000

Today we are going super chatty and diving into a few training questions/topics for the gym girls 🏋🏽‍♀️ including...

- Is barbell hip thrust or machine hip thrust better?

- If we can't make it to gym, should we do a home workout?

- Are your sessions too long and annoying? (and actually making your training progress worse?!)

- Have you slipped into "just get it done" mode, and lost some focus with your training (and is this costing you your progress?!)

- If I have a 10kg dumbbell in each hand, do I record the weight as 10kg, or 20kg?!

- Thoughts on supersets? Yay, or nay?!

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How to structure your morning meals, factoring in early training, nutrition and a busy life!

Wed, 18 Feb 2026 01:00:00 +1000

Today we're breaking down what we want to think about, prioritise and potentially implement when it comes to setting up our morning, if we train early 🏋🏽‍♀️

Early training can lead to some confusion around meal timing, pre & post training nutrition, when to have brekky, and how to go about the rest of our day of eating 😬 So if you're keen to set this up and optimise your morning of nutrition and training, this episode is a must!

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Nutrition for Running - PART 2

Mon, 16 Feb 2026 01:00:00 +1000

Today we're breaking down all of the things we want to be aware of thinking about as we enter into a running block (or similar) in the lead up to an event, like a half marathon, full marathon, triathlon or similar! 🏃🏼‍♀️

In the coming weeks we're going to cover some more specific race week and race day fuelling strategies, but this convo here is essential to think about before that!

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Nutrition for Hyrox - PART 1

Wed, 11 Feb 2026 01:00:00 +1000

Today we're breaking down the things we want to be thinking about in regards to nutrition & fuelling for Hyrox, while we're a few weeks or months out from our event, so we can ensure we have enough time to plan, prep and practice the best fuelling strategies and race day protocols, to optimise our performance on the day 🏋🏽‍♀️🏃🏼‍♀️

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2 things that could be wrecking your physique

Mon, 09 Feb 2026 01:00:00 +1000

Today we're breaking down 2 specific habits that gym gals might be doing, that seem small... But can add up against us in a big way!

In my opinion, refining these habits can really go a long way towards refining and optimising our physique and body composition goals

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Female fat loss, toning up and triathlon prep... ... Client deep dive!

Wed, 04 Feb 2026 00:00:00 +1000

Today I'm breaking down the plans and protocols we have in place for one of my current clients who, right now, is working towards fat loss and improving strength, consistency and structure in the gym 🏋🏽‍♀️ and then will switch the focus later in the year, to prep for a triathlon!

I thought it would be cool to give a real life example of how we structure, implement and action everything we talk about on the podcast, for a real life gal with awesome goals 🙌🏽

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Should athletes & gym gals track their food?

Mon, 02 Feb 2026 00:00:00 +1000

Today we're diving into the options (and mindset!) around food tracking, calorie counting and calorie awareness, for gym gals and athletes 😍

If you've ever wondered whether you should or shouldn't be doing these things, how to do them, how to move away from them, or how to find a really enjoyable and sustainable sweet spot with them, this ep is for you!

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Exactly what I’d do if I wanted to build my shape & physique this year

Wed, 28 Jan 2026 00:00:00 +1000

If you're a gal with goals to build your shape, increase your strength and/or tone up this year, this episode is for you 🍑

If we're gonna spend the year working hard in the gym, we wanna make sure that work pays off, and we get the results we want! So today we're breaking down an approach, a timeline and an understanding of how we can best set this up, to kill it with our gym and physique goals in 2026 (and beyond!) 🏋🏽‍♀️

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Nutrition for Running - PART 1

Mon, 26 Jan 2026 00:00:00 +1000

Today we're breaking down all of the things we want to be aware of thinking about if we're planning on doing either a half or full marathon this year, or any sort of similar event, sporting or performance goal 🏃🏼‍♀️

In the coming weeks we're going to cover some more specific protocols for during our training block, and also race week and race day fuelling strategies, but this convo here is essential to think about before that!

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Fuelling female fitness - PART 3

Mon, 19 Jan 2026 03:00:00 +1000

In this 3 part series about Fuelling female fitness we’re diving into…

🏋🏽‍♀️ Should we spend our time doing cardio VS weights… & the benefits for health, longevity and body composition
🍏 Restrictive diets, low energy availability & underfuelling
⬇ Down-regulation of metabolism
🤩 Things we can do to increase our metabolic rate, and how many calories we burn (and then can eat!)
💪🏽 The role that protein plays in women’s health & body composition, and how much we should consume!
🥑 The role of dietary fat, and how much we should consume!
👯‍♀️ The importance of fibre, iron & calcium for females
🥙 How the hell can we plan enjoyable days with all of these things in mind!
🥪 When, where and how to include complex carbs VS simple carbs in our days of eating… & should this be different for older females?
🏃🏼‍♀️ How to ensure we’re fuelling performance but not over consuming and gaining weight
🚴🏽‍♀️ How to fuel high training volume
😴 Structuring calories for big training days VS rest days

This convo keeps rolling right through all 3 eps, so if you’re a female who’s training for health, body composition, performance, strength, sport or all of the above… Put all 3 of these on your playlist asap 🎧

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Fuelling female fitness - PART 2

Mon, 19 Jan 2026 02:00:00 +1000

In this 3 part series about Fuelling female fitness we’re diving into…

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Fuelling female fitness - PART 1

Mon, 19 Jan 2026 01:00:00 +1000

In this 3 part series about Fuelling female fitness we’re diving into…

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How I'd lose 6kg before Easter

Wed, 14 Jan 2026 00:00:00 +1000

With so many crazy diets showing up online for "new years weight loss", today I'm talking through exactly what I would personally do, to successfully lose 6kg between now and Easter, in a flexible way!

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How to achieve your new years fitness & nutrition goals

Mon, 12 Jan 2026 00:00:00 +1000

Rubes is back today with a big juicy mindset chat on 3 things we need to understand and implement in order to achieve our nutrition & training goals, especially when we're all fired up to do so heading into the new year! 🏋🏽‍♀️

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Low energy & no fat loss? This could be why...

Wed, 07 Jan 2026 00:00:00 +1000

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2026 in's & out's, a Ruby rant & losing 10kg before a big year of events!

Mon, 05 Jan 2026 00:00:00 +1000

We are back for 2026!!! Kicking the year off with a bang, Shack is here and we are getting straight into our in's and out's for the year 👀 We chat about how to make this year different from the last, assess where you haven't done what you wanted and how to change the outcome. To wrap up we get into Shack's 2026 events - including a big fat loss goal! 🔥

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Building a bikini body, with Fit with Lily!

Wed, 31 Dec 2025 00:00:00 +1000

Today we are joined by Fit with Lily, competitive body builder and coach! Lily and I chat about her journey with Professional Bodybuilding and what nutrition and training looks like for Lily. This episode is such a good reminder to have your goal and do what it takes to get there without worrying about what anyone else is doing 🔥

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Upgrade your mindset & your life, with Emform!

Mon, 29 Dec 2025 00:00:00 +1000

I’m so excited to be bringing you another in-studio guest today, EMFORM!... and boy oh boy is this gal full of wicked knowledge. Em is on the mic today to talk about the importance of mindset & taking responsibility for yourself and your actions, to fully send it and achieve your goals.

If you're getting pumped to get after your goals in the new year, and take your results to the next level, this episode will fire you up even more 🙌🏽

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Kylie lost 17kgs in a year!

Wed, 24 Dec 2025 00:00:00 +1000

We are starting the New Year strong! Today we have another Eat Like Ruby OG. Kylie is in the building (zia zoom) to unpack her amazing journey of losing 17KG!! I know what an achievement. After working with Kylie for 12 months watching her smash goals and even discover her passion in the health and fitness space, Kylie is a true inspiration. We unpack how she started Eat Like Ruby and what her journey has looked like, her incredible achievements and how she’s using her passion as fuel to educate others.

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Juggling flexible dieting, resistance training & Mum life, with Katrina

Mon, 22 Dec 2025 00:00:00 +1000

Today I am joined by a longtime Eat Like Ruby gal - Trina! Trina has been in Eat Like Ruby for over 2 years and we speak on her experience within Eat Like Ruby, completing the muscle gain phase and how her nutrition and training have progressed, all while being a busy gal, wife, worker & mum of 2!

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Navigating mindset, women's health & under eating, with Christina Harvey

Wed, 17 Dec 2025 00:00:00 +1000

Today we are joined by Christina Harvey to chat about her experience as someone with Endometriosis while also navigating nutrition, training, body composition goals and overall health. Christina opens up about everything from receiving her diagnosis to having a poor relationship to food, her body and her health, to now being in a position of turning it all around and living with her diagnosis while maintaining good health.

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Binge eating, body image & social media, with Lily Turton

Mon, 15 Dec 2025 00:00:00 +1000

In this episode, I’m joined by Lily Turton. Lily runs a motivational Instagram page, aimed to positively impact and educate followers on health and fitness. Today we discuss what Lily’s health and fitness journey has looked like since a young age and how she navigated an eating disorder, body image ups and downs, and social media!

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Exercise & Dieting in your 50's!

Wed, 10 Dec 2025 00:00:00 +1000

My mum has entered the chat... and she's a huge inspiration! Coming up to 60 years old, she doesn’t accept the “I’m too old” thought process. As a trainer herself, helping many women achieve their training goals and push their progress to the next level, we discuss how to reconstruct the limiting beliefs around age and explore the massive change the fitness and wellness industry has had since the 80’s. Enjoy your daily dose of inspiration!

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Learning flexible dieting, effective gym training & fat loss... in your 40's! with Nita

Mon, 08 Dec 2025 00:00:00 +1000

Today’s episode is another exciting guest episode! Since joining Eat Like Ruby in 2022 Nita has become come such a long way in her journey! We talk about where her journey began outside of Eat Like Ruby, why she joined and the progress she has made. Nita is the example for mums to put themselves first and smash nutrition and training goals.

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Navigating fat loss & muscle gain, with Eat Like Ruby gal, Kirsten!

Wed, 03 Dec 2025 00:00:00 +1000

Today’s episode is an exciting one! I have an Eat Like Ruby Queen here to talk about her incredible journey! Kirsten’s story is so inspiring to hear and brings so much reassurance to not only fat loss but also gaining phases! We chat about how she got started, what her journey has looked like, and some of her incredible milestones in the Eat Like Ruby space.

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Eating for Performance and Flexible Dieting, with Eats By Emm!

Mon, 01 Dec 2025 00:00:00 +1000

Today we are joined by Eats by Emm, Nutritionist, PT, assistant coach in Eat Like Ruby and absolute weapon in BJJ.

I chat to Em about eating for performance, flexible dieting, the power of knowledge in nutrition and so much more!

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209 - Update on my nutrition, training, goals, physique & MORE!

Wed, 26 Nov 2025 00:00:00 +1000

In today’s episode Rubes is giving an update on her training and nutrition, after 2 months of working towards her new goal. She gets into her mindset around gaining weight and not fitting old clothes, never taking scale weight again, a day on her plate and what her current glute session looks like 🍑

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208 - Q&A... How to increase calories, greens powder, how much protein to eat and MORE!

Mon, 24 Nov 2025 00:00:00 +1000

It’s Q & A time and Rubes is diving into all things performance related. Covering everything from how to increase your calories and how to know if you are eating enough for your training to if greens powder is worth your money + so much more! 🥬

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207 - How gym gals can set up a successful 2026!

Wed, 19 Nov 2025 00:00:00 +1000

As the end of the year approaches we know so many of you gym gals are thinking about your goals for 2026 and today Rubes is helping you plan your year to achieve your body comp goals, and some wicked training/performance goals!

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206 - There are 7,700 calories in 1 kilo of body fat

Mon, 17 Nov 2025 00:00:00 +1000

In todays ep Rubes is having one big final yap about dieting during the holidays or bust periods, moving to maintenance, enjoying meals out, weight fluctuations during all these things, enjoying this time of year, how much you actually have to eat to gain kilo's of body fat... and more!

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205 - Navigating training & enjoying the festive season 🏋🏽‍♀️🎄

Wed, 12 Nov 2025 00:00:00 +1000

Mid November often kicks off the festive season where we see lots of events, a few more treats pop up and holidays quickly approaching, so today Ruby is helping you get your festive season training mindset sorted so that you can enjoy the most wonderful time of year, no matter what your goals are! 🥂🎄

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204 - Navigating nutrition & enjoying the festive season 🥂🎄

Mon, 10 Nov 2025 00:00:00 +1000

Mid November often kicks off the festive season where we see lots of events, a few more treats pop up and holidays quickly approaching, so today Ruby is helping you get your festive season nutrition mindset sorted so that you can enjoy the most wonderful time of year, no matter what your goals are! 🥂🎄

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203 - Should I drop my calories after high calorie weekends, events or holidays?

Wed, 05 Nov 2025 00:00:00 +1000

In this episode we're looking at the super common question and concern people have with thinking they should drop their calories and/or run back to a deficit after they've had big weekends, events, holidays etc!

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202 - Are you confusing maintenance with being off track? They're not the same thing!

Mon, 03 Nov 2025 00:00:00 +1000

In this episode we're looking at the sneaky habit people can get into of being very loose and flexible with your nutrition (which isn't a bad thing!) but then calling it "maintenance". This can lead to a snowball effect of demonising or blaming your maintenance intake for certain outcomes... But were we actually even hitting the maintenance intake? 🫣

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201 - Gym gal mistakes... Fix these & elevate your training (and results!)

Wed, 29 Oct 2025 00:00:00 +1000

The Eat Like Ruby gym gals always kill it with getting to the gym for their sessions every week and showing up day after day, but there are always things we can fine tune when it comes to training and today Rubes is going through the common mistakes she sees. Whether you are new to the gym learning this for the first time, or experienced and just need a reminder, this episode will help you continue to progress in the gym and make the most out of your time there 🤩💪

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200 - More training chat for my gym gals!

Mon, 27 Oct 2025 00:00:00 +1000

This convo is for the gym gals! With lots of training chat on the pod recently, Rubes is getting into a couple of pointers that can help you refine your training and give you something to think about whether you are just getting started or consider yourself more advanced 💪

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199 - How to juggle performance goals & gym training!

Wed, 22 Oct 2025 00:00:00 +1000

Wanting to juggle performance goals and strength goals has become a hot topic in Eat Like Ruby recently and with more and more gym gals wanting to smash a performance goal like a marathon, Ironman or Hyrox, all while working towards strength goals, it’s time to talk about how we can approach it! Rubes dives into what your training might look like when your goal is a while away, when it is close, when you are experienced in the sport and when you aren’t. This episode will help you map out how to structure your 2026 goals! 🏊‍♀️🚴‍♂️🏃‍♀️🏋️‍♀️

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198 - Top 6 exercises you should be doing

Mon, 20 Oct 2025 00:00:00 +1000

Want to know exactly how to structure your gym program and what to focus on for a balanced physique? This is the episode for you. Ruby is discussing the main categories of exercises and how to use this knowledge to structure your own training to get the best results out of your time in the gym 😍💪

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197 - My training routine!... Workout split, exercises & why I do them!

Wed, 15 Oct 2025 00:00:00 +1000

Coach Shack is back on the pod today to join Rubes in going through her current training routine to get her closer to her goal. They go over her workout split, the exercises she is focussing on and how she approaches her training sessions 💪

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196 - How to get the best results in the gym!

Mon, 13 Oct 2025 00:00:00 +1000

Training has officially entered the chat and today Rubes is tackling everything a gym gal needs to think about to get the best results out of their sessions!

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195 - The biggest problem I see with my clients...

Wed, 08 Oct 2025 00:00:00 +1000

The biggest problem Rubes sees with her clients isn't related to losing fat... and today she is getting into it to help you transcend a new level in your nutrition journey and get serious about your health.

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194 - My current diet (& mindset!)

Mon, 06 Oct 2025 00:00:00 +1000

In the last episode of the pod Rubes shared her goals heading into 2026 and got us all thinking about our nutrition in a different way. Today she is diving deeper into her plans, what her current day on a plate looks like and how she is tracking her progress as well as the mindset she has adopted to get the best results 🙌

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193 - Going ALL IN on my goals

Wed, 01 Oct 2025 00:00:00 +1000

It's been a while since Rubes has updated you on her own nutrition and training goals, so today she is bringing you up to speed - and they probably aren't what you think they'd be coming into 2026 🫣

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192 - Healthy gal audit!... Think you're a "healthy gal"?! Listen to this!

Mon, 29 Sep 2025 00:00:00 +1000

After the past couple of months focussed on fat loss, today we are going to assess if you truly are a 'healthy gal'! Rubes is speaking to a few thinks to clock when on a nutrition journey and what true health looks like (and what it might NOT look like). If you are serious about your health, this episode is here to get you focussed on what is actually important 🙌

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191 - Fat loss Q & A (part 2)

Fri, 26 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

The final episode of the fat loss series is here and we are continuing on with part 2 of our fat loss Q & A. To wrap up, Rubes answers questions including: “If you want to achieve fat loss quicker, can you just put yourself into a bigger deficit?”, “If I’m sick during a deficit do I keep with my deficit calories?”, “Do I need to reverse diet out of my deficit?” and “Should I prioritise whole foods or low cal foods in a deficit?” 🍎

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190 - Fat loss Q & A (part 1)

Thu, 25 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

The fat loss phase series is coming to an end and to finish us off we are answering any fat loss questions you have! However, in true Ruby fashion, today's Q & A is diving deep into one particular question 😅 So tune in and come back tomorrow to hear a few more fat loss questions answered (with slightly shorter responses!)

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189 - How to move away from tracking your food!

Wed, 24 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In the last two episodes we have chatted all things maintenance, going through the when, how and why + so much more. Today, we are looking at how you can eventually move away from tracking altogether if that is your goal. This is where using our knowledge learnt over the past few weeks and months ties together to help us eat for life 🙌

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188 - How to move from a fat loss diet, to maintenance!

Tue, 23 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Following on from yesterday's convo of when should we move away from dieting, today we are getting into the HOW. We are going through what maintenance can look like when moving away from a fat loss phase, how to approach it to keep dieting effectively and why it is so important to know how to move away from the deficit 🍏

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187 - When should we move away from fat loss? How to assess and decide this!

Mon, 22 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

This series has been very intentionally timed to give you the knowledge to pursue fat loss intelligently and give you the tools when you might need them, and after going through all things fat loss for the last 8 weeks, it's time to talk about when we should look at moving away from fat loss. In this episode we will cover how to assess and decide what is the right decision for you and in the coming days go into how we can navigate either choice successfully 😍

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186 - Upgrade your dieting mindset, with Riley May

Fri, 19 Sep 2025 00:00:00 +1000

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185 - Distorted Eating with Brooke Matheson

Thu, 18 Sep 2025 00:00:00 +1000

Today Rubes is joined on the podcast by Brooke Matheson. Brooke is the founder of NourishHer where she works as a Nutritional Therapist and Personal Trainer to help women achieve their body composition goals, without the food obsession.

In this episode, Brooke breaks down her role as a Nutritional Therapist and how she helps women with disordered eating behaviours, the common ways these patterns can present themselves and how to begin to make changes to your relationship with food and training.

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184 - Why your fat loss phase might not be working!

Wed, 17 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Now that we are about 8 weeks into the fat loss convo, you may be seeing some wicked results, orrrrr you may not 🫣 Today we are getting into some of the reasons why your fat loss phase might not be working for you and what to do about it.

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183 - Menopause, nutrition & training, with Helena McDonald (part 2)

Tue, 16 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Today we are joined by women’s health dietitian, Helena McDonald for part 2 of our convo on peri-menopause & menopause. In this ep we discuss some tangible information that can be applied when navigating this phase of life (and all phases!)

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182 - Menopause, nutrition & training, with Helena McDonald (part 1)

Mon, 15 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Today we are joined by women’s health dietitian, Helena McDonald to talk about exactly what menopause and perimenopause are and bust some myths when it comes to nutrition, training and body composition that have been related to menopause and perimenopause.
PS Tune in to our very next episode for part two where we will discuss some tangible information that can be applied when navigating menopause and perimenopause.

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181 - The real consequences of under fuelling, with Georgia Refalo

Fri, 12 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Today Rubes is chatting with Eat Like Ruby Nutritionist & Podcast Manager, Georgia Refalo! Rubes and G are chatting about the real consequences and impact of under-fuelling. In particular, Hypothalamic amenorrhea (HA) and the importance of eating for health needs and energy demands. They go into what HA can look like and G’s experience when she was diagnosed.

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180 - Navigating fat loss alongside PCOS & endometriosis (with Sophie May)

Thu, 11 Sep 2025 00:00:00 +1000

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179 - Cravings, time of the month and diet breaks!

Wed, 10 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In our last 2 episodes, we looked at diet breaks (what they are, how to implement them etc!) and we spoke to Sophie May (women's health coach) about the menstrual cycle, and what exactly is happening in the female body at different times of the month.

and today, we're taking the info from these 2 convos, to look at how we can use diet breaks to our advantage to manage our training and nutrition (and cravings, hunger, energy & mood 🤭) around our cycle (if needed) to ensure we keep making progress towards our goals.

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178 - Fat loss, hormones & the menstrual cycle (with Sophie May)

Tue, 09 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Today we are joined by Sophie May to cover the menstrual cycle and its phases, how these phases might impact our nutrition, training, energy and performance, as well as managing cravings and potentially adjusting training to suit different times in our cycle. This info is great to understand and be aware of during a fat loss phase, but also any phase! As females who are going to be eating for the rest of our life, and managing our cycle and hormones for a large part of that life, it's a no brainer to make sure we understand this stuff 🙌🏽

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177 - How to have successful breaks from your diet

Mon, 08 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In today's episode we are getting into one of the most helpful tools when pursuing a calorie deficit long term, diet breaks. To pursue fat loss intelligently and in way that is optimal for our health, diet breaks are so beneficial to help us achieve lasting progress. While it may seem like pushing as hard as you can for as long as you can is going to be the answer to achieve the progress you want, that isn't the case and we a getting into why today 🍏

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176 - How to navigate fat loss and performance goals!

Fri, 05 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In this episode we are discussing navigating fat loss and performance goals and if it is possible to do both 💪

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175 - Energy availability, fat loss, low calories!

Thu, 04 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In this episode we are looking at the effects that pursuing fat loss long term can have on our body. When pursing fat loss it is important to understand the impacts creating an energy deficit can have and to use the education in this episode to help you formulate your plan to achieve your goal, in the healthiest way possible!

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174 - The point of training

Wed, 03 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In this episode, we're getting super clear on why we train 🏋🏽‍♀️ We don't want to be in the mindset or habit of going to the gym just because we think we "should" or it's the "right thing to do!"... There are so many ways we can train, and so many benefits we can get out of training, so we want to actually understand all of these, and make a positive, conscious choice about what we actually wanna get out of training, and what we're doing it for!

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173 - How to tone up

Tue, 02 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In today's episode we are answering the frequently asked question of "how to tone up". 'Toning,' 'looking toned' is often a goal people have, but what does it really mean and how do we *actually* achieve it?? Hint: the answer isn't getting the scale to drop as much as possible 🫣

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172 - Should we count exercise calories?!

Mon, 01 Sep 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In today's episode Ruby is answering the question "should we count exercise calories?!" 💪 Rubes gets into how much exercise really plays a role in our calories burnt, and the other factors that can be used as more leverage when manipulating our deficit over sitting on the bike for longer or running on the treadmill 😅

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171 - Exercise & fat loss

Fri, 29 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Today we are starting to look at the role that exercise plays in the fat loss process! We've spoken so much about the equation of calories in VS calories out, and we've done a lot of deep diving into the "calories in" side of that, so now it's time to look at "calories out" and how exercise, training, and "burning calories" factor in to a fat loss phase... PS It might not be how you think! 🫣

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170 - Calorie cycling for fat loss

Thu, 28 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Today we are diving into a tool you may want to use when flexible dieting to allow you to manipulate your weeks to still achieve your fat loss goals, but consume more food on chosen days than others. Calorie cycling can be helpful to give us more fuel on training days, or give us more of a budget when attending events/weekends away etc. so tune in to learn more about it and keep it in your tool belt for if/when you need it! 🍏🙌

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169 - How to adjust your diet to achieve fat loss!

Wed, 27 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In this episode we are taking everything we now know from yesterday after assessing what position we are currently in and using that data to adjust our protocols going forward to keep us achieving fat loss (& if adjustments are needed at all)! 💪

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168 - Is my fat loss phase working?! How to assess fat loss progress

Tue, 26 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In this episode we are going to assess if your fat loss phase is working by running through the possible positions you could currently be in and how to assess your progress so far. In the next episode we will go over how to make adjustments/if you need to make adjustments to keep you moving in the direction you want to go 😍🙌

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167 - Is fat loss right for you?

Mon, 25 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In this episode we're stopping to do a little assessment about whether this is truly the right time for you to pursue fat loss! If it is, awesome 🙌🏽 if it's not, this does not have to be a bad thing! It can actually be an unreal thing 😍

We're gonna talk about how to assess this, and then what to do if you determine that it's not the best time for you to pursue fat loss right now, and how you absolutely still succeed with your nutrition and diet when making this shift.

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166 - What if my deficit calculates way higher than I think it should be?!

Fri, 22 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Today we're answering the question of "what if my deficit calculates way higher than I think it should be?!"... This question can commonly come up if someone has previously been aiming for really low calories, and then calculates a deficit that seems a lot higher than that previous intake. There are a few things we want to consider here, before writing off that new intake and aiming for unnecessarily low calories 😉

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165 - Why you shouldn't aim for unnecessarily low calories!

Thu, 21 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Today we're looking at the question people can sometimes ask of "if I need a deficit in place for fat loss, why not just eat as lower calories as I can?!"... There are so many reasons we don't wanna do this! Tune in to this episode to find out, and ensure you have the smartest intake in place for your goals 👌🏽

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164 - Enjoying meals out while achieving fat loss

Wed, 20 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Today we're covering a big topic, of enjoying meals out, while pursuing fat loss (or any goal!) We cover tangible things to do, mindset shifts to make, and like always, setting up your diet and habits to have sustainable, enjoyable, flexible nutrition in place, for life!

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163 - How to have a balanced week of eating (for fat loss!)

Tue, 19 Aug 2025 04:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Today we're looking at how to balance out your week as a whole, so you can have flexibility day to day, but still stay on track with consistency towards your fat loss and body composition goals!

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162 - Perfect dieting... How to move away from the "all or nothing" approach!

Mon, 18 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Today we're breaking the cycle of the "all or nothing" approach... Looking at how to navigate days of dieting, when things don't go to plan 😫 So often people think that if we can't do it all (and do it perfectly!) we may as well do nothing... Rubes is here to cover the way we can navigate this, and what we wanna think about on these days, instead of choosing to do nothing with them!

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161 - Can't stick to your diet? DO THIS!

Sun, 17 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In this episode we cover a game-changing habit and skill to have up your sleeve, for days and times when you can't stick to your usual diet and protocols! If you're keen to keep adding helpful tools to your nutrition tool belt, this episode is a must listen 🙌🏽

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160 - Nutrition targets for fat loss (& health!)

Sat, 16 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In this episode we're diving a little deeper into calories, protein, dietary fat and dietary fibre, looking at why we actually include these things in our days of eating, and the benefits that doing so can have on our fat loss results 🙌🏽

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159 - Do we need to track food forever?

Fri, 15 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In today’s episode Ruby is answering the question - do we need to track food forever? Rubes dives into why she recommends tracking to get started and how you can navigate your nutrition if you would like to move away from tracking in the future.

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158 - Weight loss & fat loss

Thu, 14 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In this episode, we're looking at the difference between fat loss and weight loss, how to understand and navigate scale fluctuations, and set goals for a successful fat loss phase!

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157 - Tracking fat loss progress

Wed, 13 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Today we're looking at tracking progress and all the things we want to understand and be aware of, to ensure we're tracking fat loss progress in the most intelligent way!

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156 - How to achieve a small fat loss goal

Tue, 12 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In today’s episode Ruby is speaking to the people with a small fat loss goal and going over what to think about/how to navigate a this type of goal.

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155 - How to achieve a big fat loss goal

Mon, 11 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In today’s episode Ruby is speaking to the people with a big fat loss goal and going over what to think about/how to navigate a this type of goal.

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154 - If diets don’t work for you, listen to this!

Sun, 10 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Today we're looking at some common things that can be playing out when we're in the mindset of thinking "diets don't work for me".

In recent episodes, we've discussed setting up an enjoyable, flexible fat loss phase, and if you've heard those and thought "diets don't work for me", this episode might just change that!

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153 - Fat loss mindset shifts

Sat, 09 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

In recent episodes, we've covered exactly how fat loss is achieved and how we can use flexible dieting to achieve it in an enjoyable way!

Today we're looking at some of the mindset shifts we might benefit from implementing, while working towards those fat loss goals.

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152 - Flexible dieting for fat loss

Fri, 08 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Today we're breaking down what flexible dieting is, how we like to look at flexible dieting compared to just "tracking macros" or "counting calories", and how you can use flexible dieting to achieve a successful, enjoyable fat loss phase!

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151 - EXACTLY how to achieve fat loss (part 2)

Thu, 07 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

This episode flows straight on from the last!

In the last ep, we spoke about exactly how fat loss is achieved, and now we're looking up what you can do to put that in place, and implement a successful fat loss phase!

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150 - EXACTLY how to achieve fat loss (part 1)

Wed, 06 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver everything needed to have a successful fat loss phase before Summer!

Today we are breaking down the facts of how fat loss is achieved, and what's needed to set up a successful, flexible, enjoyable fat loss phase!

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149 - When should you pursue fat loss?

Fri, 01 Aug 2025 00:00:00 +1000

Throughout August, September & October, Rubes is going to deliver all the info needed to have a successful fat loss phase before Summer!

In today’s episode Ruby is going over who she thinks should and shouldn’t pursue a fat loss goal over the next few months, and all the things to consider when setting your nutrition & training plans and goals!

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148 - Is life to short to count calories?

Fri, 25 Jul 2025 00:00:00 +1000

Gals, a Ruby rant is coming to your ears today 😅 Rubes is speaking to the comment ‘life is too short to count calories’. Strap in as she dives into why nutrition education can change your life and how so much of this comes from counting our cals.

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147 - My body fat scan & day on my plate!

Wed, 23 Jul 2025 00:00:00 +1000

It’s been a while since Rubes has dived into her current nutrition and goals, so today she is filling you in on what she is focussing on at the moment, the results of her recent DEXA scan and an in depth look at a day on her plate!

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146 - Carbs Q&A

Fri, 11 Jul 2025 00:00:00 +1000

Today on the pod, Rubes is answering all of your questions about carbs! She speaks to questions like - should we use wholemeal or wholegrain versions of carbs in pre-training? Is it bad to have too many carbs? What is your opinion on carb cycling?

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145 - Energy Availability Q&A

Wed, 09 Jul 2025 00:00:00 +1000

In Episode 145, Rubes brought a big Energy Availability chat to the pod & today she is answering all of your follow up questions from the episode! She speaks to topics such as how energy requirements differ between eating at maintenance and eating for optimal energy availability and when you should focus on fat loss over energy availability and vice versa!

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Pregnancy nutrition & training, with Eats by Emm

Fri, 27 Jun 2025 00:00:00 +1000

Welcome to Women’s Health Month on the Eat Like Ruby Podcast! For the month of June we have 8 episodes & 4 experts covering a range of women’s health topics and how they look alongside being a health conscious gal pursing nutrition, training, body composition and performance goals. Throughout these episodes, we will be covering the menstrual cycle and its phases, PCOS and endometriosis, peri-menopause and menopause, and pre & post natal nutrition and training.

Today we are joined once again by Emma Roth to dive into how Emm is personally navigating pregnancy and her nutrition and training at 30+ weeks!

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Pre & Post Natal Nutrition & training, with Eats by Emm

Wed, 25 Jun 2025 00:00:00 +1000

Welcome to Women’s Health Month on the Eat Like Ruby Podcast! For the month of June we have 8 episodes & 4 experts covering a range of women’s health topics and how they look alongside being a health conscious gal pursing nutrition, training, body composition and performance goals. Throughout these episodes, we will be covering the menstrual cycle and its phases, PCOS and endometriosis, peri-menopause and menopause, and pre & post natal nutrition and training.

Today we are joined by Emma Roth and we’ll be jumping into a pre & post natal chat, covering all the things we should should know about navigating nutrition & training during this time, and potential changes to make to these things through different trimesters. Tune in on Friday for part two where we will discuss how Emm is personally navigating all of this, currently being 30+ weeks pregnant!

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144 - Are carbs good or bad?

Fri, 30 May 2025 00:00:00 +1000

In today's episode, Rubes is breaking down all things CARBS. Carbs can get a bad wrap in the fitness industry, but today Rubes is breaking down the different aspects to carbs that are important to know and answers the questions for you - are carbs good or bad?

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143 - Energy Availability... Are you underfueling?

Wed, 28 May 2025 00:00:00 +1000

Today Rubes is bringing a huge conversation to the pod, all about Energy Availability. As always, to educate on what it is, but also to dive into the affects it can have and come back to the advice Rubes often gives of getting out of a deficit as much as you can. Underfueling can have many consequences when done long-term, and Rubes is breaking down why this is the case and how you can optimise Energy Availability and therefore, optimise actual health.

WATCH MY DEXA SCAN VLOG HERE:
https://youtu.be/_oQRqCifc0Y

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142 - Port Mac Ironman 2025! Carbs, calories & a cancelled swim 😣

Fri, 23 May 2025 00:00:00 +1000

Rubes and Shack are in your ears today chatting all things IRONMAN! They chat about the experience in Port Mac, the unfortunate cancellation of the swim leg and how they adapted, Shack’s nutrition on the day and his experience throughout the 12 hour event 😅 and the question everyone is dying to know - if another IRONMAN is on the books 😉

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141 - How flexible should my diet be?

Wed, 21 May 2025 00:00:00 +1000

Today Rubes is answering the question - how flexible should my diet be? It can be common to go one of two ways when flexible dieting and either be too flexible with adding in any foods you want to eat whenever you want them or—be too strict and nitpicking numbers and over tracking. In today’s episode Rubes is helping you find the middle ground between these to ensure we meet all requirements to move towards our goals, while implementing a good amount of flexibility so that you enjoy yourself along the way.

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140 - EXACTLY how to plan a day of eating

Fri, 16 May 2025 00:00:00 +1000

In today’s episode, Ruby is breaking down - start to finish - how she would plan a full day of eating based on your chosen goal and minimum target requirements.

Rubes gives advice based on how she sets things up, but also what to think about to hit the important stuff while maintaining flexibility.

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139 - 5 tips for successful dieting

Wed, 14 May 2025 00:00:00 +1000

We know what flexible dieting is and how we can implement it to achieve any of our goals including fat loss, but today Rubes is here to give some extra tips to have a successful dieting phase. These tips will help you flexible diet forever, but also help you set up a dieting phase effectively so that you can successfully complete it and achieve the goal you've always wanted!

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138 - Stop f*cking around (fat loss rant!)

Fri, 09 May 2025 00:00:00 +1000

Alright gals it’s time for a little Ruby rant to give you the kick up the butt you might need at the moment! We are 5 months into the year and we need to check in with where we wanted to be at this point and make sure we are doing what’s required to get there. Coming at you with love, Rubes is calling out the BS so that you can do what you said you were going to do.

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137 - Fat Loss Q&A

Wed, 07 May 2025 00:00:00 +1000

In today’s episode Rubes is diving into a big fat loss Q & A! A couple of weeks ago she asked you to submit any questions you have about fat loss and today she is unpacking it all. She answers questions such as; should I find my maintenance before I go into a fat loss phase, how to manage hunger in a deficit, the best way to lose fat while maintaining muscle, cardio recommendations during a fat loss phase and how to you know when you are a healthy weight. Tune in to find out the answers!

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136 - Muscle Gain Q&A

Fri, 02 May 2025 00:00:00 +1000

In today’s episode Rubes is diving into a big muscle gain Q & A! A couple of weeks ago she asked you to submit any questions you have after the most recent muscle gain episodes and today she is unpacking it all. She answers questions such as; should I be at a certain body fat percentage before pursuing muscle gain, is there such thing as too much protein in a muscle gain phase, is cardio ruining my gains and is working out at home enough to build muscle. Tune in to find out!

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135 - How to be flexible with your gym training

Wed, 30 Apr 2025 00:00:00 +1000

Today Rubes is chatting flexible training and more specifically, how to use our knowledge of deload weeks to ensure we keep progressing towards our goals, while remaining flexible and adaptable to what is going on in life. Rubes gives a recap on deload weeks and applies this info to real life examples of when a deload can be super beneficial to keep us on track with our training goals.

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134 - “I can’t eat that much!!”

Fri, 25 Apr 2025 00:00:00 +1000

In today’s episode Rubes is speaking to a common statement that can be thrown around once someone has calculated their macro targets and starts to work towards them of “I can’t eat that much.”

Whether you are in a deficit or surplus and having this thought, today’s episode will help you move past this so that you can go after the targets that are specifically designed for you and your goals.

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133 - What should my macros be?!

Wed, 23 Apr 2025 00:00:00 +1000

Today Rubes is going into detail to answer the question - “What should my macros be?!”

Rubes breaks down what targets to aim for, how to ensure you have a flexible diet while tracking macros, optimal amounts for progressing towards specific goals and applying this information to a deficit and a surplus. If you are beginner just learning about flexible dieting or an OG that is wondering if there is more you can be doing, this episode is for you.

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132 - Do I need a surplus to gain muscle? - Part 2!

Thu, 17 Apr 2025 00:00:00 +1000

In today's episode Rubes is bringing you Part 2 of Do I need a surplus to gain muscle! In this episode Rubes takes all of the information from Wednesday's episode and breaks down how to apply this to your own nutrition and training.

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131 - Do I need a surplus to gain muscle? - Part 1!

Wed, 16 Apr 2025 00:00:00 +1000

Today on the pod Rubes is diving into a two parter to answer the question - Do I need a surplus to gain muscle?

In Part 1 - Rubes is getting into the science behind gaining muscle and what is actually going on in the body when we pursue muscle gain. Stay tuned for tomorrow's ep where she will apply this to day to day nutrition and training and how to implement all of this information.

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130 - Balanced nutrition, Easter dieting, shitty social media diet advice!

Fri, 11 Apr 2025 00:00:00 +1000

Today we are throwing it back to a banger of an ep that we dropped before Easter last year. In this episode Rubes chats all things balance and some of the common issues she sees with ‘creating balance.’

Ruby chats about how waiting to implement balance is holding you back. She also speaks to how balance can be used as an excuse for negative actions and damaging messaging on social media surrounding balance. This is a must listen before Easter!

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129 - I'm gaining weight!!

Fri, 04 Apr 2025 00:00:00 +1000

You gals have been asking so today Rubes is answering all of your questions on what she is currently up to in her training and nutrition. G-Mott is here to ask all of your questions including what Ruby’s goals are at the moment, what phase she is heading into, what she is currently eating, if she drinks alcohol and so much more!

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128 - The best diet plan for you

Wed, 02 Apr 2025 00:00:00 +1000

Rubes has been on a roll with giving you all of the nutrition and training educational content so far this year, so today she is bringing you a recap! If you are currently in a position of not knowing what to focus on next, Rubes is breaking it down for you today - no matter what position you are in currently!

If you are a beginner wanting to pursue fat loss, a flexible dieter currently spinning your wheels, a gym gal who wants to build shape, someone who wants/needs to gain weight or someone looking to start training for performance - Rubes is speaking to you today to help you determine what to work to next!

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127 - Dieting in phases... pro's & con's

Fri, 28 Mar 2025 00:00:00 +1000

Today Rubes is breaking down dieting in phases and the pros and cons of doing so. This chatty ep will help you understand what will structure will suit you best when navigating your nutrition goals.

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126 - Easter, Chocolate, Fat Loss... how to have it ALL!

Wed, 26 Mar 2025 00:00:00 +1000

With Easter coming up next month, Rubes is dropping an episode speaking to navigating your nutrition around this time. If you are currently working towards a goal and aren’t sure how Easter fits into that goal… this episode is a must listen! Rubes addresses how you can eat chocolate and still achieve fat loss, whether you should adjust your calories around holidays and how to shift your mindset from being restrictive and then overdoing it when an event rolls around.

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125 - 5 Gym Gal Mistakes

Wed, 19 Mar 2025 00:00:00 +1000

If you’re heading into this time of year and you are wanting to build shape, build your physique, hit some PB’s, get after big lifts or all of the above - this episode is for you!

Rubes is breaking down 5 potential mistakes you could be making if you are a gym gal that could be stopping you from reaching your full potential.

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124 - Successful fat loss... now what?

Fri, 14 Mar 2025 00:00:00 +1000

Today Rubes is speaking to the gals who find themselves regularly in the pursuit of fat loss, when the actual goal is to build a physique. She speaks to some of the changes in mindset that need to be had to overcome this cycle and how being good at fat loss is only one piece of the puzzle if you want to strive for overall health & build your dream body!

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123 - How to Tone Up

Wed, 12 Mar 2025 00:00:00 +1000

Today Rubes answers one of the most common questions in the fitness industry - how can I tone up? Ruby speaks to the misconceptions of achieving a toned look and what it ACTUALLY takes to get toned depending on your body fat percentage level. She also dives into some common body parts like the stomach, thighs or arms that many people seek to ‘tone’ and what the reality is to achieve the look you desire.

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122 - Weighing less... looking WORSE

Fri, 07 Mar 2025 00:00:00 +1000

Sassy Rubes is coming out for today's episode, speaking to the gym gals that have been in the game for a while! Rubes speaks to some common traps you can fall into when always pushing for more weight loss and how staying under a specific number can actually affect achieving your DREAM physique. If you resonate with always feeling like you have more to lose, this episode will help you upgrade your mindset tenfold to help you get the results you are looking for!

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121 - I have a lot of weight to lose!

Wed, 05 Mar 2025 00:00:00 +1000

If you have a big weight loss goal and have listened to last weeks episodes of the podcast, a common thing you may be thinking is if the same rules apply to you even when you have been given a specific number to lose by a health professional. Today Rubes answers the question - should I be focusing on the scales if I have a big weight loss goal? - as she breaks down the most important things to think about when you start to work for this goal.

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120 - Weight Loss & Fat Loss

Fri, 28 Feb 2025 00:00:00 +1000

Rubes is back to speak on another major part of assessing progress, weight fluctuations. If you are living human being working on a fat loss goal, you would have seen scale fluctuations often and today Ruby is breaking down what these are caused by and what is happening with your fat loss progress when you see them. She discusses the difference between weight loss and fat loss as well as weight gain and fat gain and the common assumptions that can be made when you see a number on a scale. Finally, Rubes speaks to consistent adherence and inconsistent adherence to a fat loss goal and what the results will be when tracking your progress.

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119 - Scale Weight

Thu, 27 Feb 2025 00:00:00 +1000

Today we are dropping a bonus episode on scale weight to add to the series of assessing progress eps! You may have heard this episode before, but Rubes wanted to bring back the scale weight chat to revise how to assess progress intelligently.

The scales are such a make or break part of so many peoples day, but the reality is there is so much that causes the scale to fluctuate. Ruby wants to share what she believes is the best way to use scales to avoid the spiral, and how to track our nutrition & training progress in the most intelligent way! This is the episode you need to be free from the numbers curse, that comes with the scale weight game!

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118 - Effective Weight Loss

Wed, 26 Feb 2025 00:00:00 +1000

Today Rubes is bringing you the first of three episodes focussed on assessing progress intelligently. Ruby kicks off this bundle of episodes by answering the question of what progress can mean for different people, and when the progress refers to a body composition goal - why and when progress should be tracked. If you've got any beef with the scale and find yourself getting frustrated when it doesn't move, tune in to here what Ruby recommends working on to be able to assess progress intelligently.

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117 - Eating forever, not dieting forever!

Fri, 21 Feb 2025 00:00:00 +1000

Today Rubes is joined by G-Mott to chat about setting up your life to eat forever instead of dieting forever. The gals chat about making sacrifices at times in your life to pursue your specific goals and the how education to do so is a game-changer to allow you to have flexibility in your nutrition throughout.

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116 - Good food VS bad food

Wed, 19 Feb 2025 00:00:00 +1000

Today Rubes is breaking down why there are no ‘good’ or ‘bad’ foods, and how to shift your focus away from the labels to make food work for your specific goals.

Rubes also speaks to the commonly used phrase ‘consistency over perfection’ and answers the question for beginners, ‘should I be perfect or consistent?’

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115 - How often to change your training/exercises!

Fri, 14 Feb 2025 00:00:00 +1000

On Wednesday Rubes spoke to the best way to work through a structured program and today she continues the training chat to answer some common questions around making changes to your program and how often the exercises within your program should be changed up.

Rubes speaks about how to progress with specific exercises, how often your exercises should be changed, if you should repeat programs or change them and what to do when your training feels boring.

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114 - The best training for your dream body

Wed, 12 Feb 2025 00:00:00 +1000

In today's episode Rubes adds onto the training chat to speak to how to set up training to achieve your dream body using progressive overload in structured training blocks.

Ruby goes over RPE, technique and range, volume and how these elements work together within a training program to help you progress towards your ideal physique.

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113 - How many calories are you burning?

Fri, 07 Feb 2025 00:00:00 +1000

Today Rubes is joined by Coach Shack to catch up on his Ironman training and to discuss their thoughts on tracking calories burnt.

Rubes and Shack speak to why fixating on calories out is not necessary to reach your performance or body composition goals and the mistakes that can be made if this is a main focus over other more important factors.

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112 - The best way to exercise

Wed, 05 Feb 2025 00:00:00 +1000

Today Rubes continues the training chat and gets into the nitty gritty of training for specific body composition goals specifically for the gym girls!

Ruby explains progressive overload and what this looks like week to week, what training looks like when you want a bigger booty, capped shoulders and a smaller waist, and how to use nutrition to show off this physique. Stay tuned for next Wednesday where Rubes continues the training chat!

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111 - Not eating enough to lose weight

Fri, 31 Jan 2025 00:00:00 +1000

Today Rubes is breaking down the belief of 'I'm not eating enough to lose weight' and goes into detail about the reasons this can be feel true. Ruby discusses the importance of finding a deficit that allows for adherence and consistency as well as giving you enough energy to maintain a substantial caloric deficit.

Rubes also speaks to why we don't fixate on calories burnt when we train weights and how this plays into our total calories burnt in a day. Finally she explains why we assess and adjust after 4 weeks to ensure successful progression.

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110 - Exercise & Fat Loss

Wed, 29 Jan 2025 00:00:00 +1000

Today Rubes brings you the first of many training episodes to get you set up for an epic year of training in 2025! In today’s episode Rubes breaks down energy expenditure (calories out) to give you an understanding of the role that exercise plays when working towards fat loss.

Ruby speaks to what you need to know if you are training for a specific body composition goal and how to balance different types of training for your goals. Stay tuned for next Wednesday where Rubes continues the training chat!

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109 - How much are you actually eating?

Fri, 24 Jan 2025 00:00:00 +1000

The first second episode of the week is here and Rubes and G-Mott are demonstrating what can happen when you don’t track the extra spoonfuls, the oil in the pan, the salad dressings and the handfuls of chips and chocolate that can sneak in when we are going about our day.

They give you the calorie breakdowns of when you do these common things and explain why it is important to understand the affect it can have on your calorie target for the day, particularly when in a fat loss phase.

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108 - These 3 things are stopping your fat loss

Wed, 22 Jan 2025 00:00:00 +1000

Today Rubes brings you a juicy episode addressing many common experiences when attempting to lose fat and gives you the education you need to overcome these areas and achieve your fat loss goals.

Rubes continues building on how you can set up a successful fat loss phase, while speaking to why certain diets can lead to fat loss, how to eat the foods you love and still achieve great results and some of the things that are cock blocking your fat loss results. Finally, she debunks the misconception of ‘I wasn’t eating enough to lose weight.’

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107 - Exactly how to set up your diet (enjoyable & sustainable!)

Wed, 15 Jan 2025 00:00:00 +1000

Today Rubes brings you the second part of a very juicy episode breaking down everything you need to know to go after your body composition goals in 2025.

In today's episode Ruby speaks to flexible dieting and how to set up a flexible diet that allows you to achieve all of your body composition goals in an enjoyable and sustainable way!

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106 - Fat Loss Facts

Wed, 08 Jan 2025 00:00:00 +1000

It's the New Year, twenty twenty-thrive is in full swing and Rubes is bringing you the first part of two juicy episodes breaking down how to go after your body composition goals this year.

In today's episode Ruby breaks down how to set up a fat loss phase, maintenance phase or muscle gain phase and gives you all the facts you need to smash your goals in 2025!

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105 - These legends have lost over 50kg’s

Wed, 01 Jan 2025 00:00:00 +1000

Following on from last week’s episode we continue with Part 2 with Toni, Tegan and Rachel, longtime Fat Loss Phase gals!

In today’s episode we chat about the biggest takeaways from the Fat Loss Phase, how the girls mindsets have changed since being in Eat Like Ruby, the set backs they have faced and most importantly, what is next for them heading into 2025!

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104 - 3 Fat Loss Phase gals are in the house!

Wed, 25 Dec 2024 00:00:00 +1000

Today I am joined on the podcast by three very special guests, Toni, Tegan and Rachel, longtime Eat Like Ruby gals!

In today’s episode the girls speak to their journey’s with nutrition before finding Eat Like Ruby, the breaking point that pushed them to join the Fat Loss Phase and their why. Tune in next week for Part 2 of the convo where you will hear about how things have changed for the girls and their plans for 2025!

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103 - When life is hard, dieting is harder!

Wed, 18 Dec 2024 00:00:00 +1000

Today on the pod Ruby speaks about when nutrition shouldn't be the priority and gives an insight into her nutrition when her dad passed.

Rubes speaks on when nutrition isn't the issue and when other things need to be addressed first before buying another program, working with another coach etc.

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102 - What have we been doing?!

Wed, 11 Dec 2024 00:00:00 +1000

Rubes and G are back on the pod this week for a 2024 wrap up. They cover whats coming in 2025 and celebrate all the Eat Like Ruby 2024 wins for the year.

If you wanna know what's new for Eat Like Ruby in 2025, Tune in!

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101 - Fat Loss, Toning up & Muscle Gain... How to set up your year!

Wed, 04 Dec 2024 00:00:00 +1000

Following on from last weeks episode, Rubes is back with the ultimate helpful episode with all of her advice if you have a performance goal, a smaller fat loss goal or a toning goal.

Tune in to hear how Ruby would go after these goals and how to plan around the festive season and into the New Year!

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100 - How To Lose a Lot of Weight

Wed, 27 Nov 2024 00:00:00 +1000

Welcome to the 100th episode of the Eat Like Ruby Podcast! Today Rubes is bringing you the ultimate helpful 2 part episode on her advice for you depending on where you are at and what your goals are.

In this part, Ruby speaks to if you have a big fat loss goal and brings all of the best advice if you want to make a change in 2025. Don't forget to tune in next week for the second part where she will speak to having a smaller fat loss goal, a performance goal or a toning goal!

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Does your diet work? - 12 Days of X-Mas, day 12

Tue, 12 Nov 2024 03:00:00 +1000

💎💭

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Can I achieve fat loss, muscle gain & toning all at once? - 12 Days of X-Mas, day 11

Mon, 11 Nov 2024 03:00:00 +1000

💎💭

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The Fat Loss Phase - 12 Days of X-Mas, day 10

Sun, 10 Nov 2024 03:00:00 +1000

💎💭

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Dieting, cravings & holidays! - 12 Days of X-Mas, day 9

Sat, 09 Nov 2024 03:00:00 +1000

💎💭

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How to stop failing at dieting - 12 Days of X-Mas, day 8

Fri, 08 Nov 2024 03:00:00 +1000

💎💭

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How to eat well - 12 Days of X-Mas, day 7

Thu, 07 Nov 2024 03:00:00 +1000

💎💭

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Dieting tips & willpower - 12 Days of X-Mas, day 6

Wed, 06 Nov 2024 03:00:00 +1000

💎💭

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New Years Diet Plan - 12 Days of X-Mas, day 5

Tue, 05 Nov 2024 03:00:00 +1000

💎💭

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Exactly how to achieve fat loss - 12 Days of X-Mas, day 4

Mon, 04 Nov 2024 03:00:00 +1000

💎💭

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Fat Loss for Beginners - 12 Days of X-Mas, day 3

Sun, 03 Nov 2024 03:00:00 +1000

💎💭

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Sh*tty Nutrition Advice - 12 Days of X-Mas, day 2

Sat, 02 Nov 2024 03:00:00 +1000

💎💭

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Balanced Nutrition - 12 Days of X-Mas, day 1

Fri, 01 Nov 2024 03:00:00 +1000

💎💭

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Eating at Maintenance

Wed, 30 Oct 2024 00:00:00 +1000

Following on from last weeks maintenance episode, we are continuing the chat today focussing more on my experience currently at maintenance.

We chat about my maintenance numbers, my day of eating when I'm at maintenance and how it is different from a focussed time at fat loss as well as heaps of maintenance advice!

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Maintaining Weight Loss

Wed, 23 Oct 2024 00:00:00 +1000

Today we are talking all things eating at maintenance because that is how we will be eating for the rest of our lives.

We chat about moving away from fat loss and setting up longterm nutrition and why it is so important to practice eating at maintenance.

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How to Start Running, with Lachy Stuart

Wed, 16 Oct 2024 00:00:00 +1000

Today we are joined on the pod by Shack and Lachie to talk all things running!

As a running coach Lachie explains how to get into running, how to balance weight training and running, setting running goals + so much more!

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Ironman, Turf Games, high calories, new goals!

Wed, 09 Oct 2024 00:00:00 +1000

Coach Shack is back on the pod to give us a recap on his Half Ironman and Turf Games!

We chat about Shack's nutrition on the day of his Ironman, his experience and his recovery, going from the Ironman into the Turf Games a week later and a big announcement from Shack!

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Ruby’s changing training

Wed, 02 Oct 2024 00:00:00 +1000

Coach Shack is joining us on the pod today to chat about the exciting training changes that I’ve made to mine, and my girls training

We chat about the importance of peak weeks and de-load weeks and why some changes are being made to the Eat Like Ruby training programs as well as some big chats about integrating flexibility into a structured program so that you can continue showing up in your training 💪

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Finding Balance After Burnout with Georgia Refalo!

Wed, 25 Sep 2024 00:00:00 +1000

For our final guest episode of guest month I invited Georgia Refalo on to share her story of navigating health and finding balance after facing burnout and mental health struggles. We chat about finding what is right for you when it comes to health and fitness and how to focus on your own goals!

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Building a bikini body with Fit with Lily!

Wed, 18 Sep 2024 00:00:00 +1000

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My Fat Loss Phase Update!

Thu, 29 Aug 2024 00:00:00 +1000

G Mott joins me today to chat about my current fat loss phase! We cover the stats so far, where the next month will take me and just chat all things fat loss!

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Fat Loss Week - Episode 6!

Sat, 24 Aug 2024 00:00:00 +1000

Today's episode is a flashback! A previous Eat Like Ruby podcast episode, all about fat loss, that we thought would be super beneficial to re-listen to, as lots of gals start tee’ing up their summer Fat Loss Phases!

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Fat Loss Week - Episode 5!

Fri, 23 Aug 2024 00:00:00 +1000

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Fat Loss Week - Episode 4!

Thu, 22 Aug 2024 00:00:00 +1000

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Fat Loss Week - Episode 3!

Wed, 21 Aug 2024 00:00:00 +1000

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Fat Loss Week - Episode 2!

Tue, 20 Aug 2024 00:00:00 +1000

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Fat Loss Week - Episode 1!

Mon, 19 Aug 2024 00:00:00 +1000

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Fat Loss Q&A

Thu, 15 Aug 2024 00:00:00 +1000

Today we are answering all your juicy questions about fat loss, including how to set up your diet around shift work, managing cravings at different times of the month, and how to work pre-training nutrition in when you’re on lower calories!

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Successful Dieting in the Next 6 Months

Thu, 08 Aug 2024 00:00:00 +1000

Today Rubes is breaking down her best advice and protocols to put in place, to have success with your nutrition and training over the next 6-12 months. Whether you have a big weight loss goal, or you’re looking to “tone up”, we cover all scenarios and the best way to achieve these things!

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Fitness Couple Q&A!

Thu, 01 Aug 2024 00:00:00 +1000

Shack is back today to talk all things “fitspo couple”! As newlyweds, who have been together all up for 11 years, Rubes & Shack have navigated lots of phases of health, fitness, dieting & pursuing different goals, and are answering all your questions today about how they make this work. Everything from ironman training, meal prepping, Shack eating a whole pizza for dinner while Ruby’s in a deficit and more!

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Big Dieting, Training & Performance Chat!

Thu, 25 Jul 2024 00:00:00 +1000

Rubes & Shack are in studio today going over a bunch of random topics when it comes to nutrition & training, and dropping heaps of education, clarification and advice on each topic as they do! This is the ep where we jump into a few specific things in a little more detail, and give you guys some facts and tangible things to implement, to keep making the most of nutrition & training!

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Mindset, Dieting, Scale Weight, Progress & More

Thu, 11 Jul 2024 00:00:00 +1000

Rubes has deemed this her best episode ever, with some thought provoking chat around tracking progress, scale weight, and like always, our mindset, understanding and awareness around these things. Lots of juice in this episode for the girls who have a fat loss goal, and for the ones who don’t!

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Preparing For My Fat Loss Phase

Thu, 04 Jul 2024 00:00:00 +1000

G Mott is back to chat with Rubes about her upcoming Fat Loss Phase!

Rubes gives us her stats and where she is aiming to get to in her phase, things she is looking forward to and a HUGE ANNOUNCEMENT!

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Building my best body ever

Thu, 27 Jun 2024 00:00:00 +1000

In today’s episode G is back in studio to chat with Rubes about wrapping up her muscle gaining phase!

G asks Rubes about how she is feeling, challenges that came up throughout the last few months, Ruby’s stats and so much more. Tune in next week for the follow on from this episode - Ruby's Fat Loss Phase Prep!

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Training Q&A (30 Questions!)

Thu, 20 Jun 2024 00:00:00 +1000

In today’s episode Rubes is answering 30 of your most common training questions in just 60 seconds!

Everything from recovery to improving your push ups & pull ups to optimal exercises is discussed so get ready to have your training knowledge upleveled in this rapid fire ep!

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Nutrition Q&A (30 Questions!)

Thu, 13 Jun 2024 00:00:00 +1000

In today’s episode Rubes is answering 30 of your most common nutrition questions in just 60 seconds!

Everything from calorie deficits to protein powder to fibre is discussed so get ready to have your nutrition knowledge upleveled in this rapid fire ep!

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Fat Loss For Beginners

Thu, 06 Jun 2024 00:00:00 +1000

Today we are chatting about fat loss for beginners.

If you are someone who is lost and possible feeling shitty about nutrition, dieting and body composition, this episode is filled with advice from me and what I would be focussing on to change just that.

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Mindset Chat: My Favourite Quotes!

Thu, 30 May 2024 00:00:00 +1000

Today we are chatting about my favourite quotes that are changing the game for me.

If you are ready for a shake up to get after your goals, this is it.

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Muscle gain phase update & mindset chat!

Thu, 23 May 2024 00:00:00 +1000

In today’s episode we are catching up on what have been happening in my life and biz & all of the mindset lessons in between.

We chat about my progress in the my muscle gaining phase, what's next for me and so much more!

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Hybrid Training - Balancing Gym, Running & Group Fitness

Thu, 16 May 2024 00:00:00 +1000

In today’s episode we are chatting all things hybrid training.

We chat pros and cons, when to train certain styles, how to schedule your weeks when hybrid training and so much more!

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Nutrition & Training Q&A!

Thu, 09 May 2024 00:00:00 +1000

Today we are answering all of your questions about training and nutrition!

We chat training your gut, our favourite eating out places when tracking, what my bulking diet looks like and so much more!

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Nutrition & training for triathlon, aggressive fat loss for performance

Thu, 02 May 2024 00:00:00 +1000

Today we are getting an update from Shack about his nutrition and training, post triathlon.

We chat aggressive fat loss, Shack’s experience doing the tri and what his plans for the rest of the year!

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Q&A with Ruby!

Thu, 25 Apr 2024 00:00:00 +1000

Today on the pod G Mott is taking over to ask me some personal questions! Get ready for a fun chatty ep!

We chat biggest achievements, my why, what's on my bucket list and so much more.

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Achieving Balance With Dieting

Thu, 18 Apr 2024 00:00:00 +1000

In today’s episode we are chatting all things balance and some of the common issues I see with ‘creating balance.’

We chat about how waiting to implement balance is holding you back, using balance as an excuse for negative actions and damaging messaging on social media surrounding balance.

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How To Achieve Any Body Composition Goal

Thu, 11 Apr 2024 00:00:00 +1000

In today’s episode I am going through all of the body comp goals you can have and talking you through the most optimal way to achieve each.

We go through if you have more than 10kgs to lose, less than 10kgs to lose and if you want to gain muscle.

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Muscle Gain Mistakes

Thu, 04 Apr 2024 00:00:00 +1000

In today’s episode I am taking you through the most common muscle gain mistakes I see.

From training mistakes to acting on emotions, let’s chat through all of the things that are potentially affecting your progress to change your physique.

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BTS of My Current Training Program - Part 2

Thu, 28 Mar 2024 00:00:00 +1000

Today we are joined once again by Coach Shack, and we are breaking down my current training program especially my lower body sessions!

Heading into a muscle gaining phase, my training needs to be on point, so we are talking through everything I am including/not including in my lower body program, why I am doing certain exercises and so much more.

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BTS of My Current Training Program - Part 1

Thu, 21 Mar 2024 00:00:00 +1000

Today we are joined by Coach Shack, and we are breaking down my current training program!

Heading into a muscle gaining phase, my training needs to be on point, so we are talking through everything I am including/not including in my program, why I am doing certain exercises and so much more.

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How to Achieve a Toned Physique

Thu, 14 Mar 2024 00:00:00 +1000

This week I am taking you through everything you need to know to achieve a toned physique.

We chat through some of the misconceptions when it comes to building a toned physique, some of the things you should focus on if you want to be ‘toned’ and what you need to know about gaining phases.

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Setting Up My Muscle Gaining Phase

Thu, 07 Mar 2024 00:00:00 +1000

Last week we had a chat to my mum about her recent gaining phase and this week we are having a conversation about the gaining phase that I am entering in the next month!

We chat about why you do gaining and fat loss phases, how you maintain the muscle you build in a gaining phase and what my gaining phase is going to look like.

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Why You Should be Doing Peak Weeks & Deload Weeks

Thu, 22 Feb 2024 05:00:00 +1000

In today’s episode I am talking you through peak weeks and deload weeks and explaining the importance of incorporating them into a structured training plan.

We talk about training block lengths, break down the physical and mental effects of having peak weeks and deload weeks and what they can look like.

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My top 5 Training & Nutrition Habits

Thu, 15 Feb 2024 18:00:00 +1000

Today I am taking you through my top 5 no-brainers when it comes to training and nutrition. These 5 things are more than non-negotiables to me, they truly just make sense when it comes to the goals I want to achieve.

Listen in to hear about what I focus on, why I focus on it and how I integrate each aspect as part of my daily routines.

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Nutrition & Training for performance

Thu, 08 Feb 2024 00:00:00 +1000

Today we are breaking down the structure of training & nutrition when working towards a performance goal, in the lead up to Shack competing in the Mooloolaba triathlon next month.
We talk about balancing performance goals with body composition goals, and the importance of prioritising each at different times.
There's a lot of juice in this episode (whether you're interested in triathlon training or not!) Because so much of this info carry's over to other performance goals like lifting heavy, improving strength & building juicy glutes!

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Ruby's current Nutrition, Training & Goals!

Thu, 01 Feb 2024 00:00:00 +1000

In this episode I break down the structure of my own nutrition, training & goals for this year.

I explain how I'm using different phases of Fat Loss & Muscle Gain, along with flexible dieting, and structured, progressive training, to build my best physique ever!

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Big Mindset Chats!

Thu, 25 Jan 2024 00:00:00 +1000

In this episode, I am joined by Poddy legend, Sophie Wilson. OG’s will remember Sophie from our last episode where we discussed fat loss, but today is all about mindset! Mindset is a huge part of our health and fitness journey, and really the key to smashing our goals. We dive into the importance of being aware of blaming external factors for interfering with our progress and how your success comes from doing and not always achieving. Yes of course we celebrate our achievements but it’s crucial to look at the positive habits you have as evidence to remind you that you’re a f*cking doer!

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Eat Like Ruby; Who, What & Why!

Thu, 18 Jan 2024 00:00:00 +1000

In this episode, I wanted to take the time to dive deep into what Eat Like Ruby means for me and the girls who join. I am so passionate about educating women to be able to successfully navigate their fitness journey alone! I’ve never talked about my mission and why I love what I do, and side note ;) (IFYKY), I also break down what flexible dieting should be like in my opinion, and how you can start shifting into a relaxed approach to nutrition.

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Fat Loss advice for the New Year

Thu, 04 Jan 2024 00:00:00 +1000

New Year, New Goals, Woop Woop! Coming out of the silly season can feel overwhelming, you can feel off track and have regrets about your indulgence over the holiday period. If you’re entering 2024 with fat loss as your priority, this episode is for you. I wanted to dive deeper into how to best enter a fat loss and the core elements to consider during the prep phase. I wanted to give my advice to the girls who feel off track, but also to the girls who feel in control but are unsure of what’s next.

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Our Wedding Episode!

Thu, 14 Dec 2023 00:00:00 +1000

Today’s episode is a week away from our wedding, WOO! Shitttttt (IYKYK), so we thought it was a great time to see who knows who better? This week’s episode may end in a potential divorce, as we answer questions about each other and see who wins to avoid eating the hottest chip in the world. It’s safe to say, I haven't slept in 3 days because of the thought of eatting this chip, so tune in to find out who has to face the wrath of the hottest chip!

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Improve your Gym Gal Lifts in the New Year

Thu, 07 Dec 2023 00:00:00 +1000

This episode is following on from last week, and it’s all about getting back to the basics and really checking your lift techniques. Ruby breaks down how she likes to create training blocks to achieve not only PB heavy lifts but also to ensure adaptation is still happening in your training program. Going back to the basics and focusing on technique can be seen as regression but this is actually refinement. Listen in to hear how Ruby incorporates the most common lifts like deadlifts, squats and shoulder press, in her programs to ensure a perfect lift.

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Gym Gal Advice For The New Year

Thu, 30 Nov 2023 00:00:00 +1000

This episode is for my gym gals! 2023 is coming to an end 😳, so this is typically the time we start to think about our nutrition and training goals for 2024. Today I’m chatting about what we can look at within our nutrition and training program to set up phases throughout the year, to help us achieve our goals. Christmas time can cause a spiral to occur in the new year, so getting prepped now will only help us enter the new year feeling confident and ready to smash 2024 like a boss!

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Dieting & body comp, mindset chat!

Thu, 16 Nov 2023 00:00:00 +1000

Raise your hand if you’ve been personally victimised by the scales 🙋🏻‍♀️

We’ve all been there… So today’s episode is a chat for the gals! We all know conditioning has told us that skinnier is better, and we’ve all let the scale number dictate how we feel about our body. Today’s special guest is my incredible biz manager, Georgia Mott, and boy do we unpack all the tea today! You guys finally get a little intro into who G is, and her personal history with body weight. Listen in as we share what has helped us to shift our mindsets around societal conditioning and scale weight to avoid the spiral that can come with jumping on the scales!

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Training Q&A for my gym gals!

Thu, 09 Nov 2023 00:00:00 +1000

Today’s episode is part 2 of the juicy Q&A with the big dog, Shack. With summer right around the corner, I wanted to give you guys the opportunity to ask about your burning training Q’s. You guys pulled through as always and asked some wicked questions about all things training. Listen in to hear my thoughts on the best glute exercises, how to pick the best training plan for your lifestyle & so much more!

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Nutrition chat; meal plans, body scans & more!

Thu, 02 Nov 2023 00:00:00 +1000

Today’s episode is a juicy Q&A with the big dog, Shack. With summer right around the corner, I wanted to give you guys the opportunity to ask your burning nutrition Q’s. We get so many wicked questions from you guys and condensed this episode into the common themes that I see being asked. We dive into my thoughts on meal plans, how accurate body scans are, and how I deal with online haters.

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Festive season Dieting - Part 2

Thu, 26 Oct 2023 00:00:00 +1000

Today’s episode is to get you guys thinking…what’s new. Ruby is here to break down the restrictions and plans we put on ourselves in the name of ‘clean eating’. With the rise in the clean eating trend, it’s so easy for us all to jump on board the train and start to implement a cleaner diet, but what does this even mean? Listen in to find out how to really reflect on what a clean diet, that is sustainable looks like for you and how to take back control of your nutrition car! Cause let’s face it, you’re the driver!

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Festive season Dieting - Part 1

Thu, 19 Oct 2023 00:00:00 +1000

Becoming intentional with your nutrition & training phases throughout the year is a game changer. As we enter the holiday season, we all know festive gatherings are almost a weekly event. This time can be the worst time of year for some, when it should be the best. In this episode Ruby dives into why she encourages moving to maintenance, to avoid the spiral that can come with a deficit during the holiday period. She gives advice on how to alter your headspace and expectations to not only smash your goals but enjoy the festive season!

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Gym training & work out tips

Thu, 12 Oct 2023 00:00:00 +1000

We all remember day one of our training journey, It’s overwhelming to say the least. As Ruby always preaches education is key to smashing your goals, the flip side of that is structured training! Ruby and Shack dive into the world of structured vs unstructured training, unpacking the importance of a structured training routine. Please remember this is judgement free zone always, and aimed to further educate you guys to feel confident in whatever goal you’re trying to achieve.

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Enjoying Meals Out

Thu, 05 Oct 2023 00:00:00 +1000

Well, the time has come to talk about one of the most common questions people ask during a fatlose phase, “what’s the secret to eating out”. Unfortunately, there is no secret just science! Ruby dives deep into what to think about when it comes to enjoying meals out during your fat loss phase, and what to avoid when you’ve indulged to help keep you in a positive mindset.

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Nutrition, Training, Mindset Chat

Thu, 28 Sep 2023 06:00:00 +1000

One of Ruby’s favourite quotes is - “It’s only a problem, if you make it a problem”, and she has used this as fuel to decide what she deems as either a problem or a growth opportunity. With most people entering their fat loss phase, shifting your mindset and getting educated is step number one to smashing your goals ready for summer!

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Scale Weight

Thu, 21 Sep 2023 00:00:00 +1000

Boy oh boy is today a big juicy ep! Ruby is here and she’s breaking down all things scale weight. The scales are such a make or break part of so many peoples day, but the reality is there is so much that causes the scale to fluctuate. Ruby wants to share what she believes is the best way to use scales to avoid the spiral, and how to track our nutrition & training progress in the most intelligent way!

This is the episode you need to be free from the numbers curse, that comes with the scale weight game!

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How To Optimise Your Fat Loss Phase

Thu, 14 Sep 2023 00:00:00 +1000

With the start of the Eat Like Ruby Fat Loss Phase, I wanted to jump on and chat about the common things I see when people claim their fat loss program didn’t work. I see so often people saying “my calorie deficit didn’t work” or I’m a perfectionist, and savage mode is turned on today to clock these narratives we tell ourselves. There is so much to understand when it comes to fat loss, so I’m here to break it down and get you confident about starting your fat loss journey.

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Wedding weight loss!

Thu, 07 Sep 2023 00:00:00 +1000

Today’s episode is a direct link into last week’s episode - my goals to finish 2023 - If you haven’t been in the loop, I’ve spent this year working towards a 5km running goal to honour my dad on father’s day. Now that I have achieved that goal, I wanted to break down what my goals look like for the rest of the year, and how I set achievable goals to ensure I get my desired outcome.

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Flexible Dieting Q&A

Thu, 24 Aug 2023 00:00:00 +1000

It’s that time again! Insta Q’s answered with my trusty side kick, Coach Shack. You guys always slide into my dm’s asking an array of different questions about fat loss, flexible dieting and just overall advice on how to get started. Today Shack and I sit down to unpack the world of flexible dieting, very low calorie diets (VLCD) & juggling your health journey with life. As always this episode is packed full of juicy knowledge that you won’t want to miss.

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Fat Loss & 8 Week Challenges

Thu, 17 Aug 2023 00:00:00 +1000

Did you know that in Australia it’s illegal for PT’s to give out nutrition targets and meal plans unless they have a nutrition qualification. In the industry I see this happening so often, but the reality is everyone is different and requires different meal plans to best suit them. The common 6-8 week challenges, I believe, aren't an effect way to achieve fat loss. They lead to unhealthy mindsets and build a foundation that isn’t sustainable in your fitness journey. Today I unpack the common themes I see within gym challenges, and why I believe they aren’t beneficial for a successful fat loss phase.

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Dieting & Fat Loss Explained

Thu, 10 Aug 2023 00:00:00 +1000

Following on from the last couple of episodes where I went deep into the world of fat loss. Today I’m unpacking further to help you better understanding how the body works during a fat loss phase. I see so many people try diet after diet and fall off track, so I’m breaking down the misconceptions and beliefs that come with diets. We often hear others say “bread, pasta & carbs is bad”, and as we start to phase those foods out of our diet, we start to see results and assume that they are ‘bad’. There is a lot that happens in the body to result in the change, and having that knowledge is powerful in order to smash out your fat loss phase.

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How to achieve Fat Loss

Thu, 03 Aug 2023 00:00:00 +1000

Following on from last week's episode where I went deep into the world of fat loss. Today I am here to discuss how fat loss is achieved, and really break down the science behind fat loss to debunk the common misconceptions that come with a fat loss journey. This episode will give you all the knowledge you need to prepare for summer shred and smash some goals!

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Setting up Summer-body Diet!

Thu, 27 Jul 2023 00:00:00 +1000

It’s that time of year! We are into the last half of 2023 and it’s that time where we start to think about the summer bods. In this episode I’m talking about all things fat loss phases, and boy do I have alot to say. I talk about what I noticed most when we are in fat loss phases and the mindset traps we can fall into. I give you tips on what to think about when entering a fat loss phase and how to adjust your plan to see the best results.

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How to Maintain Your Nutrition Goals

Thu, 06 Jul 2023 00:00:00 +1000

We’ve all been stuck in the dieting world where we choose a way of eating that doesn’t always feel the best for us. Are you thinking; How do I educate myself to enjoy a flexible diet? How do I get out of this cycle of unhappy dieting? What is the key to healthy but happy eating?

We are officially in the last half of 2023 and this is a great time to stop and reflect on our goals for the year and review the progress we’ve made. I’m here to touch on the biggest mistakes I see when we’re trying to maintain our nutrition, and how to properly educate yourself in order to achieve our goals. If you’ve been stuck this year, going around in circles and not getting the progress you want, this episode is for you!

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Nutrition & Training Mindset Shifts

Thu, 29 Jun 2023 00:00:00 +1000

Eat Like Ruby savage mode is turned on in today’s episode, to give you the kick up the bum to smash out your goals by the end of 2023. We are now half way through the year which is where I so often see people giving up on the goals they haven’t achieved. I wanted to break down the mindset shifts you can implement to ensure you have a wicked end 2023 and enter 2024 feeling in control of your training and nutrition.

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Busting Diet Myths

Thu, 22 Jun 2023 00:00:00 +1000

Welcome back to another episode! Today I’m so excited to have Aidan from Ideally Nutrition on to debunk nutrition myths. We chat about sugar, does it make you gain weight? Are sugar alternatives worse for you? Can we eat carbs at night? And so much more. Aidan is a wealth of knowledge and really breaks down the science and what he’s experienced with clients, to educate and spread a deeper understanding about all things nutrition and body comp!

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My diet as a Sports Nutritionist

Thu, 08 Jun 2023 00:00:00 +1000

So, after the last two episodes where I went deep into all things nutrition, I figured it's time to break down how I handle my own nutrition. I talk about what I've been doing in the past few years to make sure my training goals match up with my plans for the year. Plus, I spill the beans on how I do flexible dieting during my muscle-gaining phases, fat loss phases, and even maintenance. If you've ever wondered about my secret to nailing my training goals through nutrition, this episode is totally for you!

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Advanced Nutrition Chat

Thu, 01 Jun 2023 00:00:00 +1000

Today is for advanced gym girls! Last week we covered nutrition for beginners for part 1, so in this episode we break down nutrition for more advanced girls, answering your burning questions you sent through on instagram! In both episodes I go in depth on a lot of topics so don’t let the titles scare you away cause no matter what level you're at in your journey, there’s lots to learn from both episodes. If you’re loving the podcast, don’t forget to share and tag me!

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Nutrition For Beginners

Thu, 25 May 2023 00:00:00 +1000

I’m back with an exciting double episode series where I’m covering nutrition for beginners and advanced girls. This week is for beginners and next week will cover all the advanced girls' questions, but don’t let that stop you from listening to both. No matter what level you consider yourself when it comes to nutrition, I really take the time to deep dive all your burning questions to make these episodes super jammed packed with education and guidance!

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Nutrition, Training And Life Chats

Thu, 18 May 2023 00:00:00 +1000

Today I am joined by Shack and Joely! We all know Shack from previous episodes, so we have him back to chat with a legend we’ve known for years! Joel Martin used to be my boss way back when, so I decided to get him on the poddy to hear what knowledge and wisdom he has acquired over the years. We cover so many things in the episode, starting with Joel's business journey and tips, his training routine and the dynamic we have as friends. This episode is a mix of lifestyle, training and nutrition, and packed full of knowledge!

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Nutrition Coaching

Thu, 11 May 2023 05:00:00 +1000

With the rise in the coaching industry, it’s hard for people to find the right coach to best suit their needs. In this episode, I really wanted to open this conversation and give more of an insight to my business, Eat Like Ruby and what we have on offer. I feel it’s important to highlight how to identify the right coach for your training and nutrition goals and narrow down the best program for you. I even speak to what I believe as a coach myself and give tips to coaches who may be struggling to find their groove.

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Advanced gym gal advice

Thu, 20 Apr 2023 00:00:00 +1000

In today's episode I’m here solo to chat about the things I see advanced gym goers do that may halt their progress. Like so many of us, hitting new PB’s and progressing in your journey can tend to lead to a shifted mindset around what exercises we no longer need. I’m here to tell you today that there are no exercises that we outgrow in our journey. We will always need foundational movements like squats, deadlifts, etc, in order to only perfect our technique but also build the foundation for other movements. Take a listen as I give you my perspective on this topic and ways to reframe this mindset or belief.

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Lifestyle & Mindset Q&A

Thu, 13 Apr 2023 06:00:00 +1000

In today's episode we have Part 2 with Shack! I put a question box up on the socials and had so many amazing questions from you guys. I’ve brought Shack in the studio with me today to ask all you burning questions as we unpack and give our opinion on the topic! This week’s questions are mainly lifestyle and mindset based.

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Nutrition & Training Q&A

Thu, 06 Apr 2023 06:00:00 +1000

In today's episode we have Shack back in the hot seat! I put a question box up on the socials and had so many amazing questions from you guys. I’ve brought Shack in the studio with me today to ask all you burning questions as we unpack and give our opinion on the topic! Next week’s episode will be part 2 where we answer more mindset and lifestyle questions!

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Leaner & Lighter Isn’t Always Better!

Thu, 23 Mar 2023 06:00:00 +1000

Hey guys welcome back, after last week’s episode where I dive in depth into why I created my new program, train like queens, I wanted to come on today and discuss some of the things that society has conditioned us into thinking is the right “look” or number on the scales. Today I chat a bit about perception and how personal and individual training outcomes and goals are different to every single person! Leaner and lighter isn’t always the best.

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Train Like a Queen!

Thu, 16 Mar 2023 06:00:00 +1000

Hey guys, I'm so happy to bring you this episode as I announce my new and exciting 4 month program, Train Like Queens! This is something I’ve worked so hard on to create to really help guide people through the in-between phase during the cooler. I touch on why I created it, and the things I really noticed my clients needed support with. This program isn't for everyone, so definitely listen in to see if what i talk about fits your lifestyle and fitness journey.

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Mac; Nutritionist, Coaching Gen Pop & Athletes

Thu, 02 Mar 2023 06:00:00 +1000

In this episode, we chat with Macauley Burke, a dedicated nutritionist and coach who is committed to empowering individuals in achieving their goals and embracing the journey. With a clientele base spanning the general population, Mac has also ventured into the athletic arena, collaborating with athletes to facilitate their athletic aspirations. Our discussion delves into the topic of moving away from the conventional notion of weight measurement and emphasises the significance of education when it comes to fat loss. Mac further explores the convergence between the athletic and general populations, highlighting the commonalities that exist.

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Fat Loss Q&A

Thu, 23 Feb 2023 06:00:00 +1000

After I record each episode in the studio, my podcast producer Sophie always has some epic questions about fat loss. So for this episode, I’ve asked Sophie to be my guest of honour and ask all her nitty gritty questions surrounding fat loss. She asks if fat loss and muscle gain are possible at the same time and what the best way is to go about fat loss.

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Sharman; Nutritionist, PT, Eat Like Ruby Client!

Thu, 16 Feb 2023 06:00:00 +1000

In this episode I speak with one of my Eat Like Ruby clients, Sharman Vickery!

Sharman is a nutritionist and trainer, with her own in person PT Business and online coaching business, and spent all of 2022 as an Eat Like Ruby client!

Sharman spent the majority of that time out of a calorie deficit, focusing on good habits, eating lots & fueling optimal training performance. So in this episode we speak out why she did that, the outcomes she got & the wicked health, performance & body comp changes she gained as a result!

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How to Tone Up!

Thu, 09 Feb 2023 00:00:00 +1000

This week we talk all about toning, achieving muscle tone & “toning up!”

A really common thing I see in the nutrition & training space is people having the goal to be “toned”, but not truly understanding what that actually means, and how to achieve it! In this week's episode we dive into the science and facts behind this, and how we can apply them to our training routines, to actually achieve this goal!

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Eats By Emm; Nutritionist, PT, Eat Like Ruby Sidekick!

Thu, 02 Feb 2023 00:00:00 +1000

In this episode I speak with my sidekick in Eat Like Ruby, Eats By Emm!

Emm is a nutritionist and trainer, with her own in person PT Business and online coaching business, and then also takes clients and assists with programs in Eat Like Ruby as well!

Emm loves working with gen pop, everyday gals who just wanna eat good, train good & feel good, and she does it very well!

In this episode we keep it super real, and talk about managing nutrition, training & expectations for everyday life! We cover the things that Emm find work well to achieve this (and the things that don’t!)

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Denver Steyn; Physique & Nutrition Coach

Thu, 19 Jan 2023 00:00:00 +1000

In this episode I speak with my own personal nutrition coach, Denver Steyn. Denver is an OG in the online training & nutrition space, with over 10 years experience coaching people on everything from fat loss to physique competition prep, flexible dieting & mindset!

We discuss the common issues we see with people achieving their health & physique goals, and how we work to overcome them!

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New Years Training; Do’s & Don’ts!

Thu, 12 Jan 2023 00:00:00 +1000

In this episode I speak about the role training & movement play in the fat loss equation and whether or not we actually need to train in the gym! We also speak to the girls who have big performance, strength & body comp goals for the year, and how to best optimise and structure training to achieve them.

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New Years Nutrition; Do’s & Don’ts!

Mon, 09 Jan 2023 00:06:00 +1000

In this episode I speak to the beginners and the people trying to find their groove with a nutrition approach they enjoy, as well as the girls who have a wicked approach to nutrition in place already, covering the things I suggest people in either of these positions think about, to set up successful, enjoyable nutrition for the year, and beyond!

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Flexible Dieting; What & Why!

Mon, 09 Jan 2023 00:02:00 +1000

Welcome to the Eat Like Ruby Podcast. Throughout this podcast I’m going to refer to “flexible dieting”, a lot! So I wanted to use this first episode to really explain what that is, why I’m such an advocate of it, and what exactly I teach all the girls who come into the Eat Like Ruby world! This episode is awesome for beginners, or anyone new to the world of Eat Like Ruby, but equally beneficial for the more experienced girls, to actually learn the reasoning behind why we do what we do, and eat what we eat! It’s my aim for all the girls in my world to feel confident and in control of their nutrition, and ENJOY it! And this episode is the best place to start doing that!

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