Kyndle Ruby Fitness

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Kyndle Ruby Fitness Kyndle Ruby Fitness is here to assist all levels of fitness, from beginner to advanced. Shop my favorite supplements here 👇
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10/02/2026

Three glasses of w**e.

A little chocolate.

It doesn’t sound like much.

But together, that’s around 580 calories.

Does that mean you can’t have them?

Absolutely not.

The problem is when Friday turns into Saturday, and Saturday turns into Sunday.

Those extra calories add up quickly and can make it harder to see the results you’re working for.

You don’t need to eliminate the things you enjoy.

You just need to account for them.

Results don’t require perfection.

They require awareness.

10/01/2026

Two eggs have less protein than you think.

Two large eggs give you around 12 grams of protein.

That’s a start, but your goal should be around 30 grams of protein per meal.

A few simple ways to get there:

Add egg whites to your whole eggs.

Have Greek yogurt with protein powder.

Or combine the two.

Getting 30 grams at breakfast makes hitting your protein goal for the entire day a lot easier.

Don’t wait until dinner to realize you still have a ton of protein left to eat.

09/29/2026

Your breakfast might look healthy, but is it giving you enough protein?

For women over 35, protein becomes even more important for maintaining muscle, supporting recovery, and staying strong as we age.

A good target is around 30g of protein per meal.

Yogurt and nuts can absolutely be part of breakfast, but depending on the type and portions, they may not get you anywhere close to that target.

Instead of just asking, “Is this healthy?”

Start asking, “Does this meal have enough protein to support my goals?”

09/27/2026

If your core feels weak, start here.

You don’t need hundreds of crunches or complicated ab exercises to build a stronger core.

You need to learn how to control your trunk while your arms and legs are moving.

Two exercises I love for building that foundation:

1. Reverse marching

2. Bird dog

They may look simple, but simple doesn’t mean easy.

Move slowly. Stay controlled. Keep your core engaged.

Master the basics first.

Then build strength on top of them.

09/24/2026

Doing glute exercises but still not feeling your glutes working?

Start here.

If you struggle to feel your glutes during squats, lunges, or deadlifts, try these two movements before your next lower body workout.

1. Hip glide with a foam roller
Doing glute exercises but still not feeling your glutes working?

Start here.

If you struggle to feel your glutes during squats, lunges, or deadlifts, try these two movements before your next lower body workout.

1. Hip glide with a foam roller

2. Single leg Romanian deadlift with a foam roller between your knee and the wall

The goal here isn’t to exhaust your glutes before you train.

It’s to work on hip movement, control, and getting your glutes involved before you add more load.

Better movement first.

Then build strength on top of it.

Give these two a try before your next lower body workout and see if you notice a difference.

09/23/2026

One of the biggest nutrition mistakes I see women make in perimenopause?

Eating a 450 calorie snack and thinking they barely ate anything.

Coffee. A handful of nuts. Maybe something small on the side.

It doesn’t look like much.

But those calories can add up quickly without giving you the fullness and satisfaction you would get from an actual meal.

Now compare that to a 450 calorie meal built around protein, produce, and foods that actually fill your plate.

Same calories.

Completely different eating experience.

If you’re constantly hungry or reaching for snacks throughout the day, eating less might not be the answer.

You may need to start eating real meals.

09/22/2026

You can be a great mom, build a career, take care of your family… and still make yourself a priority.

For me, training isn’t just about how I look. It’s about staying strong, having energy, and continuing to feel like me through every season of life.

Taking care of yourself doesn’t take away from everything else you do.

09/20/2026

Perimenopause didn’t suddenly make you incapable of getting stronger.

But your body may not respond to exercise the same way it did 10 or 20 years ago.

And that’s okay.

The answer isn’t to give up.

It isn’t to train harder.

And it isn’t to accept feeling weaker as “just part of getting older.”

It’s learning how to train for the body you have today.

Around here, we focus on getting stronger, moving better, staying consistent, and building a body that can keep up with your life.

Because your goal doesn’t have to be looking like a fitness model.

Maybe you just want to feel strong again.

Move with confidence.

Travel.

Play with your kids or grandkids.

And keep doing the things you love for years to come.

If you’re going through perimenopause and want practical fitness advice for getting stronger and staying capable, follow Kyndle “Ruby” Nakiso

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Austin, TX

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+18057661655

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