Episode 99: How To Enjoy Your Holiday Without Feeling Like You’ve Ruined Everything

Episode 101: 5 Fat Loss Mistakes Women Over 40 Make (And What To Do Instead)

In this episode, I'm sharing the 5 biggest fat loss mistakes I see women making, particularly over 40. We talk about: • Why treating fat loss as a short-term project often backfires • The problem with focusing only on calories instead of satisfaction • Why healthy doesn't automatically mean fat loss friendly • The hidden downside of always trying to do more • How to build a plan that works in real life, not just on your best days If you've ever felt like you're trying really hard but not getting the results you want, this episode is for you. Remember: the answer is rarely to try harder. More often, it's to build an approach you can actually stick with. Find me on Instagram: www.instagram.com/ruthmacfit [http://www.instagram.com/ruthmacfit] Learn more about the Ruth Mac Fit membership here [https://drive.google.com/file/d/1ujfutDffhPcrae6DbvUkWgnQQzUrvmTZ/view?usp=drive_link⁠] Join the membership: www.ruthmacfit.com [http://www.ruthmacfit.com/]

Episode 100: Why My 40s Are My Favourite Decade Yet (It Might Not Be What You Think)

Episode 100 feels like the perfect opportunity to reflect on how much life can change. In this episode, I'm sharing why my 40s have become my favourite decade yet, and it might not be what you think. It isn't because life got easier. It isn't because I've got everything figured out. If anything, it's because I've stopped trying to do everything perfectly and started working with myself instead of against myself. I talk about moving to Barbados, coming home feeling a bit lost, doing things that scared me, learning to take the pressure off, and the small changes that have had the biggest impact on how I feel today. If you've ever felt like you should be doing better, trying harder or getting your life together, I think you'll relate to this one. Website: www.ruthmacfit.com [http://www.ruthmacfit.com/] Instagram: @ruthmacfit

Episode 99: How To Enjoy Your Holiday Without Feeling Like You’ve Ruined Everything

You've got a holiday coming up and you're already worrying about what it's going to do to your progress, or maybe you're thinking you'll just wait until you're back to start focusing on fat loss at all. The all-or-nothing cycle loves a holiday, but it doesn’t have to mean choosing between enjoying yourself and staying on track. In this episode: * Why we treat holidays as the end point instead of just another week * Setting intentions before you go (not rules, intentions) * Enjoying food without feeling over-restricted or like you've overindulged to the point of feeling grim * Protein as an anchor, staying hydrated, movement that feels good * The no-crap cake condition * Why the scales spike after travel * How to come home without extending holiday mode for three weeks Fat loss should work with life and that includes holidays and more social periods of time. Choosing to pause doesn’t mean you’re giving up. If you have any questions about this episode then let me know. You can comment on here or you can message me via instagram - I love to chat. Instagram: @RuthMacFit [www.instagram.com/ruthmacfit] If you’d like some support putting this into practice then we’d love to welcome you inside the mac which is the home of the method. Find out more at www.ruthmacfit.com [http://www.ruthmacfit.com]

Episode 98: Why we keep thinking the answer is to try harder

You know you don't actually love rigid rules. You like having some choice, some flexibility. Then when you're exhausted from constantly thinking about food, wondering if you've already ruined the day, trying to figure out what maintenance even feels like - that's when a strict plan starts to sound appealing. Someone just tells you exactly what to eat and when to work out, and maybe you can finally stop thinking about it all. The thing is, all-or-nothing thinking doesn't feel extreme when you're in it. It feels like you're finally trying properly. Like you're committed this time. In this episode: * Why strict plans feel emotionally relieving at first (before life happens) * The Sunday night "last supper" pattern before Monday's fresh start * Planning for a fantasy version of yourself instead of where you actually are * Why you might spend all day being "good" then find yourself picking in the kitchen at night * The weird contradiction: the busier you get, the more you crave strict rules but the less you can maintain them * Why you don't need to be perfect at being flexible * How minimums give you structure without the pressure I mention the May and June reset we're running. To join us inside Ruth Mac Fit head to www.ruthmacfit.com or get in touch via Instagram at www.instagram.com/ruthmacfit

Episode 97: Self-Sabotage, Food Noise & The "F%ck It" Spiral

You know that moment when you're standing in front of the cupboard thinking "I don't even want this" but you eat it anyway? And then you're left wondering what the hell just happened and why you keep doing this to yourself? This episode is about unpacking what's actually going on in those "fuck it" moments. Spoiler: it's not laziness, it's not lack of willpower, and you're not broken. In this episode I talk about: * Why I'm challenging the term "self-sabotage" (and what's really happening instead) * The most common reasons we eat things we don't actually want * How restriction can backfire and make certain foods feel louder in your head * Why being too tired or under-eating might be driving the behaviour * The role of habit loops and how to start noticing them * What happens when you've been in a deficit for too long * How to be a detective instead of beating yourself up * Practical questions to ask yourself instead of "what's wrong with me?" If you've ever felt stuck in this pattern, this one's for you. Links: * Website: www.ruthmacfit.com [http://www.ruthmacfit.com] for coaching and to join us in our May/June reset. * Instagram: @ruthmacfit [www.instagram.com/ruthmacfit] Got questions or want to chat? Message me directly on Instagram or email me at ruth@ruthmacfit.com