Ruth Mac Fit Podcast

If you eat mostly whole foods, avoid ultra processed food, and still struggle to lose weight, this episode is for you. We explore why knowing what to eat is not the same as being able to do it consistently, how under eating can drive hunger and snacking, and why portion size, protein, energy intake, and meal structure matter for sustainable fat loss. This episode breaks down common nutrition myths, explains why healthy foods can still stall progress, and shows how eating more at the right times can actually make fat loss feel calmer and easier.Useful Links
Get your calorie range: https://ruthmacfit.com/calorie-protein-calculator

Join Ruth Mac Fit: www.ruthmacfit.com

Ruth on Instagram: https://www.instagram.com/ruthmacfit/

January can feel surprisingly hard. Motivation dips, energy feels lower, calories start to feel restrictive, and even exercise can feel harder than it should.
In this episode, I talk through why that happens and why it does not mean you are doing anything wrong. We cover calorie ranges and why very low targets often backfire, how stress and mental load affect mood, appetite and training, and why cardio does not need to be extreme to be effective. I also answer a common question about jogging, HIIT, and whether moderate cardio is really “bad” for your body.
We explore ripple effect habits that genuinely help at this time of year, including short morning movement, reducing cognitive load, and adapting expectations rather than piling on pressure. I also share some personal reflections around body image, C section scars, and why confidence changes with context.
If things feel harder right now, this episode is here to remind you that you are not broken, and small, supportive habits really do matter.
Useful links:
Instagram: www.instagram.com/ruthmacfit
Join the No Crap Cake Method: www.ruthmacfit.com/plans
Calorie Range Calculator: https://ruthmacfit.com/calorie-protein-calculator

January often starts with motivation, clarity, and big intentions. Then real life kicks in. The weather turns, energy dips, routines wobble, and suddenly it feels like you have failed.
In this episode, I talk about why that drop in motivation is completely normal and why the problem is rarely you. We explore how goals that rely on perfect conditions are almost impossible to sustain, especially in a busy life, and how creating realistic minimums can help you stay consistent without burning out.
I share practical examples from my own running journey, messages from members, and why flexibility is not lowering your standards, it is understanding yourself. We also talk about decision fatigue, perfectionism, and why reflection is far more powerful than constantly resetting or starting again on Monday.
If January has not gone to plan, this episode will help you pause, reflect, and move forward in a way that actually fits your life.
Reflection prompts I mention in the episode:
You can use these when things feel hard or when you feel close to giving up.
What might have made this harder today?

What is one small thing I can do to help myself right now?

What would make tomorrow feel a little easier?

What advice would I give to a friend in this situation?

Where are my expectations realistic today?

Am I being kind to myself or self critical?

What would good enough look like today?

What is one small thing I am proud of today?

What did I manage even when the day felt messy?

These are not about fixing yourself. They are about responding differently instead of quitting.
📸 Instagram: https://www.instagram.com/ruthmacfit
🌍 Website: https://ruthmacfit.com

In this episode of The Ruth Mac Fit Podcast, Ruth is joined by Lisa from Walking This Way on Instagram, a woman who’s become known for showing up with real, refreshing honesty, from dancing in her underwear, to taking on parkrun, triathlons, Hyrox-style training, and even organising naked photoshoots that celebrate confidence and body acceptance.
But Lisa hasn’t always felt brave. She shares what it was like to believe she didn’t “belong” in fitness spaces, how fear and self-talk kept her small, and the moment a coach’s words landed hard: “Who are you to deprive your inspiration from the world?” From there, Lisa began choosing tiny acts of courage that slowly rewired her identity.
You’ll hear how a Muay Thai retreat in Thailand became a turning point, why she calls it movement (not exercise), and how “move every day” became a simple, powerful anchor for mental health. Ruth and Lisa also dig into the very real pressures many women face: doing everything, carrying everyone, stretching themselves too thin, and how boundaries (and better sleep) can change everything.
This is a conversation about confidence, consistency, self-worth, and doing the next brave thing, even when your brain is screaming “no thanks”.

Find Ruth on Instagram: @ruthmacfit
Find Lisa on Instagram: @walking_this_way
Join the No Crap Cake Method: www.ruthmacfit.com

Fat loss is rarely the only goal. Most women don’t just want a smaller body. They want more energy, confidence, and a way of eating and moving that fits into real life without everything else having to stop.
In this episode, I talk about why so many well-intentioned fat loss plans fall apart, even when they look sensible on paper. We explore the stacking effect of doing more on top of an already full life, decision fatigue, and why rigid rules often create all-or-nothing thinking rather than long-term progress.
I explain what flexibility actually looks like in practice. Not “anything goes”, but a smarter kind of structure that allows you to adapt without giving up. We cover calorie ranges versus single targets, tracking as a tool rather than a rule, why consistency is about patterns over time, and how flexibility protects progress instead of derailing it.
If you’re tired of starting again, this episode will help you understand why the problem isn’t effort or discipline, but an approach that doesn’t match your life.

To have your calorie range calculated then click here.

Find Ruth on instagram @ruthmacfit
Join the No Crap Cake Method: www.ruthmacfit.com