Bec to Health - Back to Basics

Let's chat stress and why it can get in the way of your body composition goals. 23:20 90 days to improving body composition. Why focusing on cardio and calorie deficit from the jump may not be the best option... What you could try instead. Find me on Instagram @_bectohealth **disclaimer- This podcast is not intended to replace professional medical advice. This podcast is for informational purposes...

Today I talk about New Year's resolutions, why I don't rate them and what I suggest instead. I layout what a plan may look like to get 'toned' as an example. I also get into how the last 4 weeks have been for me moving back from Utah to Australia. Jump ahead to the discussion: 10:40 discussion on topic Other suggested episodes: Episode 8: shifts that need to happen from fat loss to muscle growth E...

Today I answer a few q&a's. - How am I going to approach alcohol moving back home? - Will I continue nursing? - When tracking cals can turn negative? - Mindset case study.. getting nowhere to get the 10kg off. Knows what to do, but not doing the things. Falling victim to snacking, binge/restrict and emotional eating. Feel free to fill out an intake form found below to learn more about my coaching...

Today I discuss the topic of alcohol.. I know a lot of people can get a bit defensive about alcohol intake, but here I give my POV. First I discuss a Q&A question- how do you know it's time for a fat loss and when to get out? **important to keep an eye on biofeedback in a fat loss. If it gets too significant- calories may be too low. Alcohol topic commences: 26:00 mark Please leave me a 5 ⭐️ revi...

The very basics of fat loss... What is BMR? What is TDEE? How do I calculate a calorie deficit for me? What can I eat? What exercise should I do??! And more... An important episode for any newcomers to losing fat in a sustainable way. Perhaps you've tried and failed multiple times... Let's start with the basics ❤️ Feel free to fill out an intake form found below to learn more about my coaching and...

In this special episode, I chat to my friend and client in what has worked for her in combatting that all or nothing tendency. Being in then out. Chronic deprivation followed by bingeing. She has a long history of 'dieting'. She's tried a lot in the past. They work short term, but she's been unable to keep it off. Today we just have a real life chat about what's changed for her mentally and practi...

Firstly, I apologise for the awkward start! They changed the platform on me so I lost my intro music! This episode is IMPORTANT for all women after their mid 30's. I recently got some pretty dodgy advice from a 'hormone specialist' and want to share my thoughts on it. The importance of stress management, sleep and MUSCLE during this stage in life. Most women will complain of an inability to lose w...

Prior to the main subject, I discuss the differences from an f45 style program to a strength based program for building muscle, the point of weighted vests, how our bowels change as we age and the education gap dilemma. 18:35 holiday/vacation topic begins (sorry for the waffle 😅). How I approached my recent vacation and the difference between this and prior holidays (4-5+ years ago). How coming o...

Can you train on an empty stomach? Should you train if you’re feeling low energy? What to eat prior to an early strength session? My thoughts on pre/probiotics and inbody scanners. And more… Thankyou to everyone that asked a question! Please leave me a review if you haven’t already- appreciate you guys ❤️

In this episode I lay the foundations of where I’m at as I enter perimenopause. I see a hormonal specialist in a few weeks to see if she can give me any insight. I’m very reluctant to start any medications/hormone replacement, but will keep an open mind. If it can help with me second half of the cycle I’m open to anything!! I am also medicated for hypothyroid, so I’m hoping the can lend some insig...

This week I wanted to chat about some of the issues I have around generic 12 week challenges. I also discuss some of the basic training principles you NEED to know for muscle growth. These may differ greatly from those you are accustomed to. Times below: 3:27 My thoughts on 12 week challenges. 19:25 Training principles for hypertrophy. 53:55 One final note- don’t miss this part. Other things that...

How much protein do you need? What is the importance of protein? When should I eat my protein? The importance of meal timing and protein when you have a muscle growth goal. I try to consolidate a lot of the info that is out there and answer these questions plus more. One thing I forgot to mention is the difference between whey and casein protein. Whey protein is quicker to digest and therefore bet...

This is an important episode. If you’ve ever gone through a fat loss and found it gets exponentially more difficult to lose weight. Or if you’ve ever lost weight only to regain it all. I want you to know there are physiological processes that are working against your fat loss goal. I apologise in advance if this is more confusing that it needs to be- having the kids around has made it more difficu...

Today I think it's important to manage expectations around leaving a fat loss/moving into maintenance. This includes how to move away from tracking once in maintenance. People do tend to expect to not gain any 'weight', some even think they may lose weight when entering maintenace. I'm hoping this podcast will help address this, aswell as how to approach 'life after tracking&#3...

This is important and super common. It comes primarily from not setting an initial time limit on the fat loss. Perhaps you have a goal weight and think you need to keep going until you reach it. This is not a way to live! I want you to stop right now and experience the mental freedom of leaving the fat loss mindset for a little while. Please take a listen and let me know your thoughts. I would rea...

I commence this topic at around 15.55. Prior to this I do waffle on a bit about my last therapy session/anxiety, PMS and an experience with a fellow gym goer... If this was a career that I relied solely on for income- I probably wouldn't make a living out of telling you all that fat loss is boring. I'd probably need to sell you all something that comes in a bit more of an 'exciting&#39...

So how should you handle weekends if you have a busy social calendar? How to handle them from a practical and mental point of view. I also discuss the importance of listening to your body: rest days. I touch on our need to be in control of the number on the scale. I hope you enjoy todays episode! If you do, PLEASE leave me a 5 star review- it means a lot to me. You can find info to my bodz program...

Today I tackle a couple of Q&A questions. One of which asks "when does tracking calories become and issue from a food relationship point of view?". She also states she is scared to stop tracking after losing 12kg via tracking for the last 8 months. I tackle another question asking "what is the quickest way to get in shape for summer without ruining yourself?". I also chat about my muscle acquisiti...

Join me in my Bodz Program!! www.bectohealth.com or dm me on instagram to get started @_bectohealth Fill out the intake form here: https://bectohealth.com/intake-forms email: bec@bectohealth.com $40usd a month intro pricing and this price wont last forever. **Today I talk pretty candidly about my issues with self confidence. I also discuss how I feel at the 4 month alcohol free mark! Why eating &#...

Join me in my Bodz Program!! www.bectohealth.com or dm me on instagram to get started @_bectohealth Fill out the intake form here: https://bectohealth.com/intake-forms email: bec@bectohealth.com $40usd a month intro pricing and this price wont last forever. **Today I answer a few Q&A questions… How to manage with limited equipment at home. Why you can't lose weight unless you're eating...

I’ve wanted to talk about fiber for a while now, so here it is! Alongside some hard truths about boredom, repetition and mundane stuff… I hope you enjoy! If you do, please leave me a 5 ⭐️ review. ‼️I will be announcing one winner that leaves me a written review once a month to go into my Bodz program for FREE for 3 months! (The first draw will include any pre existing reviews) . Thankyou guys! 🙌

**Apologies for no intro today! The app was playing up..** Today I do a super quick recap on my trip to NYC. I answer a questions regarding how to incorporate progressive overload in a home gym environment where weights may be limited. Lastly I chat about 'excuses'. When excuses are actually bloody valid life circumstances vs when they are literally just a state of mind/fallback as to why...

These points aren’t just related to fat loss. They’re relevant to the whole body composition ‘journey’. They’re some key takeaways I’d like to give you to summarise the last 28 podcasts. Thankyou to everyone that listened along! I will be continuing these podcast 1-2 times a week moving forward from next Monday. If you’re interested in my Bodz coaching program, please reach out on Instagram @_bect...

Today’s episode talks about how productive implementing a performance based goal can be for EVERYONE on this journey. I also talk about done ‘graduation statuses’ I came up with along the way. They’re things to look for as a means of progressing on the journey. I hope you enjoy today’s podcast, and if you do please leave me a 5 ⭐️ review ❤️ Instagram: @_bectohealth website: www.bectohealth.com **...

This is a bit of a reflective episode on my mental struggles as I come out of fat loss. I also discuss that perpetual tendency to want to lose ‘the last 10 pounds’. What will change? Why do we feel that way? Please listen to the end as I needed to add something upon reflection. 🫣🫠 Please dm me on Instagram @_bectohealth with and feedback or questions ❤️ **disclaimer- This podcast is not intended...