holidays are never the problem.!!! they are SO SO NEEDED and after a loooong year of being so switched on, demanding deadlines... the list goes on...

its a nice time of year to just *** ahhh***

so how about we learn how to still prioritize our goals, while living our best life

it all starts here; ditching your all or nothing mindset...

• “you think you lose control in december… but december is the only month you’re actually honest.”

• “it’s not the food. it’s the pressure you put on yourself around the food.”

• “most women don’t blow out because of the event. they blow out because of the story they tell themselves before the event.”

• “the holidays don’t cause weight gain. panic does.”

this isnt about the end of year... because tbh its not THAT different from the rest...

in that theres always SOMETHING happening. life is going to always be happening.

→ “you’ll stop "screwing it" when you stop trying to ‘be good.’”
→ “you’ll enjoy the holidays more when you stop making the night about food.”
→ “you’ll feel more in control when you stop trying to control everything.”

in this episode, we’re talking about the real reason you spiral with food when december hits — not because you “love food too much,” not because you “have no discipline,” but because no one ever taught you how to navigate social events, boundaries, family pressure, restaurant calories, or travel like an actual human.

inside you’ll learn:• how to enjoy events without blowing out• the skill of “pick your poison”• the boundary scripts that keep you in your power (without offending anyone)• how to deal with family comments + food pushers• how to plan meals without feeling restricted• why you don’t need to start over in january• how to stop making every event about food• and the 5 habits that change everything year-round

this isn’t a diet episode.
this is a life skills episode.

you’ll walk away knowing exactly how to enjoy the holidays, protect your progress, and set yourself up for a 2026 that doesn’t start with guilt, panic, or a crash diet.

you don’t need more willpower.
you just need better tools.
and i’m giving them to you here.

the shape you want won’t come from another deficit.

and if your brain just screamed “but i don’t want to gainweight” you really need to hear this.

this episode dives into the messier parts of progress:
→ maintenance that doesn’t look like “holding steady”
→ eating more when you’re scared to
→ training without chasing scale drops

you’ll hear how one of my clients navigated all of it—andthe shifts she made when tracking became exhausting and her body wasn’tchanging.

we talk about that quiet frustration of eating well,tracking, showing up… but your body isn’t changing the way you want it to.
→ and the truth is, it’s not that your effort doesn’t matter. it’s that thephase you’re in doesn’t match your goal.

this is your wake-up call to stop flip-flopping betweendiets and finally understand the role of real maintenance, muscle, andlong-term change.

we unpack:
• why tracking isn’t working like it used to
• how to spot if your progress has stalled from stress, not food

• why most women mistake tracking for control
• what to expect during real recomposition (hint: it’s not fast)

two powerful wins you’ll get from this episode:
➝ how to detach from the scale and still trackmeaningful progress
➝ how to make the maintenance phase actually work foryou

→ want to come on and talk about your story? message meanytime.

find me @transformxruby on Instagram

@coachcarmenhayward
apply for a free consult:
https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link
direct link to dm me on ig: https://ig.me/m/transformxruby

If you’re 40+, feeling like your metabolism tanked, or thinking your body just doesn’t respond the way it used to, this episode is for you.

Because maybe it’s not about hormones. Or cardio. Or your macros.Maybe the real issue is that you never built the baseline your body needed in the first place.

We break down the real reasons women feel stuck in their 40s—why fat loss gets harder, why reverse dieting doesn’t work if you never actually built, why you feel tired but not stronger, and how cardio might be working against you.

No fluff. No BS. Just a straight-up conversation about what matters most if you want to change your body composition—without sacrificing your energy, your confidence, or your sanity.

so many women feel like anything over 1600 calories is too much. theyre obviously scared to do it alone...

we go deep into:

• why maintenance feels so damn hard (and how to stop sabotaging it)

• the myth of “stubborn bodies” and what’s actually in your way

• how to know if you’re doing the right thing—but not doing it long enough

• why eating more doesn’t work if you never trained to grow

• what changed everything for her when she stopped trying to look toned and started training for strength

this one is raw, real, and going to hit you where it needs to.

2 mini wins you’ll walk away with:

• how to shift from “I just want to tone up” to actually building muscle

• how to measure progress in a way that actually works for your season, your goals... bc old ways wont work.

find me @transformxruby on instagram
@

Apply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link
Direct link to DM me on IG: https://ig.me/m/transformxruby