Ruth Mac Fit Podcast

• Episode 68: Not Another Diet: How to Escape All-or-Nothing Thinking

  If you’ve ever said “I’ll just do this 6-week plan and then get back to normal,” this one’s for you. Ruth unpacks why the structure of most diets keeps us stuck in all-or-nothing thinking and what to do instead. You’ll hear how to use calorie ranges (without turning numbers into “good” vs “bad”), why tracking isn’t a non-negotiable, and how tiny, realistic habits create results you can keep. We’ll talk maintenance vs fat-loss, false hope syndrome, push vs adapt, and why the No Crap Cake Method is built for real life in your 40s and beyond.Why short programs (6–12 weeks) quietly fuel the start–stop loopHow to set calorie ranges (and weekly averages) without falling into perfectionismWhat real non-negotiables look like (hint: not tracking everything) and how to choose yoursThe push/adapt mindset: when to go harder and when to hold steadyWhy “optimal” advice isn’t everyday life and why transparency mattersThe 4 pillars of the No Crap Cake Method:Less often, more enjoyableMake choices, not reactionsNo failure, only feedbackMake it fun, make it lifePick one tiny non-negotiable you can do even on your busiest day (e.g., add protein to one meal, 5-minute walk/stretch, write 3 wins before bed). Do it daily. Notice how it changes how you feel.Join The No Crap Cake Method (coaching for women 40+ who are done with all-or-nothing) details at ruthmacfit.comSay hi on Instagram: @ruthmacfitShare your non-negotiable with Ruth...she loves hearing them!

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• Episode 67: Breaking Free from All-or-Nothing Thinking: Why It’s Holding You Back in Midlife Fat Loss & Fitness

  Ever told yourself “I’ll start again on Monday” after a slip-up? Or skipped a workout because you didn’t have time for the full session? That’s the all-or-nothing mindset and it might be the very thing keeping you stuck.In this episode of The Ruth MacFit Podcast, Ruth shares her own story of choosing not to travel for the Great North Run and how she refused to fall into the “if I can’t do it all, I’ll do nothing” trap. Instead, she created her own version at home...proving that flexibility always beats perfection.You’ll hear:The truth about all-or-nothing thinking and how it sabotages fat loss, fitness, and self-care.Real client stories of women breaking the cycle and seeing results through flexible, consistent habits.Why “just doing something” always trumps waiting for the perfect plan.Research on why restrictive diets fail and why self-compassion and minimum standards lead to long-term success.Simple tools like non-negotiables, minimum standards, and The No Crap Cake Method to help you feel calmer, more consistent, and in control.If you’re tired of yo-yo dieting, guilt, and the start–stop cycle, this episode will help you see that you are not broken, you just need a different approach.👉 Come and say hello on Instagram @ruthmacfit.👉 Learn more about The No Crap Cake Method at www.ruthmacfit.com.Listen to the episode on setting non-negotiables here

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• Episode 66: Sore After “Easy” Workouts? Midlife Recovery Explained

  If you’ve ever had “how am I meant to get off this loo?” levels of soreness after a perfectly sensible workout, this one’s for you. In today’s episode I unpack why DOMS can feel worse in our 40s and beyond, what perimenopause has to do with recovery (and what it doesn’t), and the practical habits that help you feel less wrecked and more resilient.We cover:What DOMS actually is (and how to tell it apart from injury)How shifting hormones (oestrogen, progesterone, testosterone) affect recoveryFasted training, alcohol, ice baths & lifting heavy - what’s myth vs helpful nuanceThe real foundations: sleep, stress, protein, carbs, hydration, electrolytes (when they’re worth it)How to tweak training on low-energy days without losing momentumSimple rituals for calmer evenings, better sleep and faster repairRemember, you’re not broken...you just need a different recovery plan. Consistency beats crawling up the stairs. Let’s help your body feel ready to go.Find me on Instagram: @ruthmacfit - come say hi and tell me your biggest recovery win this week.Learn more about The No Crap Cake Method: www.ruthmacfit.comIf this helped, please like, follow, rate and review so more midlife women find it.

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• Episode 65: Harder, but not impossible. Reaching our goals at 40+

  After returning from Barbados and easing back into UK routines, I'm here to talk about the stories we tell ourselves... the ones that whisper “it’s harder for me” and quietly hold us back from trying.Maybe you’ve thought:“I can’t because I’ve got kids.”“It’s harder because of my joints.”“I don’t have the time, money or energy.”Those challenges are real, but are they the full stop at the end of your sentence? Or are they just stories that feel protective in the moment but actually keep you stuck?In this episode, I share my own experiences...from running with young children, recovering from rheumatic fever, and even facing setbacks in Hyrox competitions, to show how shifting perspective changes everything. We’ll explore:Why belief shapes behaviour (Bandura’s self-efficacy theory).How small wins create momentum and rebuild confidence.The power of adopting a beginner’s mind (Shoshin).Why safety and calm are vital for sustainable fat loss and lasting change.How to spot when your protective stories are really self-handicapping.Here are the reflective questions and a journal prompt so you can start rewriting your own story today.📝 Reflective Questions from this Episode:What’s the story you find yourself telling most often about why it’s harder for you?Is that story protecting you — or is it limiting you?If you didn’t need to prove anything to your past self or anyone else, what’s one tiny step you’d be curious enough to try today?💡 Journal Prompt:Write: “Just because I think it doesn’t mean it’s true.”Then list the stories that have been holding you back. For each one, ask:Is it fact or is it fear?What would it look like to test it?Find me on Instagram @ruthmacfit. And if you haven’t already, subscribe, rate, and share this podcast as it really helps more women like you find it.

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• Episode 64: No More ‘Start Again on Monday’ - Fat Loss for Women Over 40

  Your results aren’t built on your best days. Instead they’re protected by your hardest ones.In this episode of The Ruth MacFit Podcast, I’m diving into the power of non-negotiables, those simple, minimum habits that keep you consistent even when life feels messy, stressful, or overwhelming.We’ll chat about:Why rigid “all-or-nothing” plans backfire when life gets busyHow to design minimum standards that protect your progressReal-life examples from my own routine and from clients like HayleyWhy tiny actions compound into long-term fat loss successPractical steps to create your own movement, nutrition, and mindset non-negotiablesIf you’ve ever struggled with the “I’ll start again on Monday” loop, this episode will show you how to break free and keep moving forward...even on your hardest days.💡 By the end, you’ll know exactly how to set up habits that bend with life instead of break, so you can stop relying on motivation and finally build the consistency that creates lasting results.Your Non-Negotiables ChecklistUse this 3-step framework to design habits that keep you consistent, even on your hardest days:Spot your messy days → Write down what your busiest, most overwhelming days usually look like.Pick 3 simple habits → Choose one for movement, one for nutrition, and one for mindset/routine.Shrink them down → Make each habit so small it feels “too easy” - that’s the sweet spot for consistency.You can find Ruth on instagram @ruthmacfitLeave a comment, hit subscribe and let me know if this resonated with you.

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