The Maintenance Episode: Fear. Control. Identity. Real Results

Don't you just feel EXHAUSTED with all the diets?

chasing fat loss, only to fear every bite, every curve, every scale change? In this episode, Ruby & Tom rip apart everything you’ve been told about maintaining results—why diet breaks are not failures but essential, how maintenance isn’t “putting goals on hold,” and why your fear of gaining weight might be the real thing holding you back.

We dive deep into:

• what maintenance phases actually are (and why 4 weeks is usually not enough)

• how diet fatigue sabotages progress—women eating “little” yet seeing no change, losing energy, self-belief, faith

• the identity trap: when being “lean” becomes your value, your validation, your identity—and how that makes maintenance feel terrifying

• true metrics that matter: moving from scale + appearance to strength, performance, energy, confidence, mood

• practical ways to transition into maintenance without rebound, shame, fear, or extremes

For women navigating nutrition, hormones, mindset, and fat loss—this is your chance to reframe what success looks like. Let’s stop glamorizing deficits and start building something sustainable. Let’s reclaim food, movement, rest, and freedom.

If you’ve ever asked: “What if I’m always going to be chasing lean?” “Is the fear of gaining weight ever going to go away?” or “How do I rebuild trust with my body post-diet?” … this is for you.

What you’ll leave with:

• clarity on why maintenance is life, not a “waiting room”

• mindset tools to shift from control → pleasure in your food + movement

• game-plan steps to ease into maintenance safely and confidently

• practical direction: performance goals, not punishments

Keywords you’ll hear: diet break, fat loss resistance, women’s fitness, body image, maintenance phase, control vs freedom, strength training, mindset shift, nutrition for women, long-term results

if you’re stuck in that loop of "i want to be leaner, but nothing's changing"... this one’s for you.. you DO already work hard. BUT what used to work no longer does but we never realise that bc its all we know.

plus, it DID get you results before right?

most women don't struggle with fat loss. they struggle with what comes after.

when you're no longer chasing the next drop on the scale... and instead, you're stuck wondering: "is this even working? why do i still feel soft?"

in this episode i talk about what it really takes to build the shape you want, and why emotional discomfort in the building phase is a sign you're doing it right.

we chat about the real reason fat loss feels easier than building muscle

why its so easy to get caught in the cycle of the wrong type of training, chasing deficits that don’t deliver.

the reason yourre stuck has nothing to do with food? what if it's because the things youve been doing.. the beliefs you adopted from your old approaches to fat loss became your comfort zone…

change? building... by eating MORE, doing LESS? what???
on top of that... it feels too slow, too scary, too uncertain?

this episode is a reality check for anyone who:
• keeps circling back to deficits
• is scared to commit to a real building phase • wonders why results are stalling despite consistent effort

you’ll hear:

• why training more or harder doesn’t always = results

• the identity crisis of not constantly shrinking

• how "feeling stuck" is actually a sign you're ready to level up

takeaways:

1. you're not doing it wrong just because it feels hard

2. growth looks boring, slow, and unglamorous... but it's also what makes change finally stick.

3 mini wins to take away:

1. you're not doing it wrong just because it feels hard

2. growth looks boring, slow, and unglamorous... but it's also what makes change finally stick.

3. the difference between emotional urgency vs physical need

4. how to know if you're truly in a building phase or just afraid to slow down

this episode might just change how you view the "next step."

if you’ve ever felt like you’re doing all the right things but not seeing results… this one's going to land hard.

find me @transformxruby on instagram

brandon: @trainingfromthegroundup

DM me directly:https://ig.me/m/transformxruby