Bec to Health - Back to Basics

Today I discuss the bigger picture… How do you know when to stop tracking calories? How do you get on with your life without tracking calories and without losing progress? I touch on the binge restrict cycle and why calorie counting can make it worst. I also discuss protein water briefly 💦 I hope you enjoy today’s episode, I do feel like it’s an important one. Please keep the questions and review...

A few common issues are addressed in this episode. I recommend listening if you’ve ever felt completely off track/out of control. I also discuss a few tactics to continue making progress with an injury. I hope you enjoy todays podcast, and if you do- please leave me a review 🫶

Today I give my personal thoughts/opinion on weight loss injections. I also talk about a topic I see as very important- setting clear goals and planning for these goals. Lastly, I give you a good run down of how my Bodz program works and what’s included. I said it’s $15usd a week but I meant $10usd! I hope you all enjoy this episode, please keep the reviews coming! Appreciate you guys ❤️ **disclai...

Today I try to address maintenance by explaining homeostasis. Our bodies are so cool, I could go on about this topic all day! I discuss a few listener questions including supplement suggestions and his to manage weight loss plateaus. Please keep the questions and reviews coming!! Love hearing that you guys are getting something out of this podcast. It’s a good idea to chat to your doctor if health...

Today I discuss how I look at balance in a fat loss and why it may be preceded by a period of imbalance. I also discuss the common issue of unnecessary snacking; why it may become an issue and some tips on how to try and manage it. My Bec to Health ‘Bodz’ coaching package is now replacing my bronze package. It’s aimed at people wanting to improve their body composition with my guidance. There are...

Today I answer a couple of listener questions. Should I be taking Creatine and how to adjust calories midweek to account for a higher consumption on the weekend. I talk about how to plan this out and why eating lower 6 day, but higher 1 day isn’t considered deficit (6 days) to surplus (1 day). I also quickly touch on my difficulty with setting boundaries around my work/phone use. I hope you enjoy...

Starting at a gym can be extremely scary and intimidating for newcomers. It really doesn’t have to be! Gyms are places where we can actively work on our goals. Find a gym that feels good to you and follow some of my tips on getting started. I hope this helps 🫶 **disclaimer- This podcast is not intended to replace professional medical advice. This podcast is for informational purposes only and sho...

You need to eat approximately 7000 calories over maintenance to gain one kilogram of body fat. Even if you do gain that, if you know the HOW to regain control and get rid of it, you’ve won. How you decide to approach your holidays and vacations is up to you and is completely unique to you. All I can say- is whatever approach you take, make sure you do what you have to do to ENJOY IT and make the m...

I just want to remind you all that it’s so important to be aware of our inner critic and why it’s important to actively work on trying to silence it. 🤫 Having a negative little person living in your head can be quite consuming and unproductive. It can be particularly noisy during a calorie deficit. It can take some work to silence it, but it’s worth it. **disclaimer- This podcast is not intended...

Today I discuss what exactly is meant by ‘reverse dieting’, how you can do it and why it can be hard mentally. I talk to you about why it’s important to get out of fat loss, and all the benefits of living in the bliss that is maintenance. However, I remind you that maintenance can quickly turn to surplus if you don’t address all the old habits and lifestyle choices that may have lead to weight gai...

Today I discuss my journey with alcohol and how I feel after 3 months without a drop. It’s been an interesting adjustment for me after having alcohol in my life since I was 16 in some capacity. It’s always had a heavy presence in my life. I hope you enjoy today’s podcast! Thankyou for listening ❤️

Today I discuss a lady that has a new found love for running at age 44. She wants to complete a marathon by age 50. She also wants to lose another 7kg after being told by her doctor to lose 5cm from her waist. After recently losing a significant amount of weight, she’s been feeling hungry and tired, still in a deficit yet seeing no shift on the scale. She encountered a fracture whilst running in D...

I have to apologize for the rant in this episode! I like being honest and upfront with you guys, and I have been feeling so distracted by this Facebook feud this morning. I didn't feel I could get on with this podcast without getting it off my chest-so my apologies in advance. I like to remove any black/white thinking and emotion around the topic of diet and exercise. Please remember there are...

In today’s episode I speak briefly about some techniques to calculate calories for fat loss and maintenance. Please feel free to dm me on Instagram @_bectohealth for any help with this! As always- Thankyou for listening ❤️ **disclaimer- This podcast is not intended to replace professional medical advice. This podcast is for informational purposes only and should not be considered legal health advi...

I address a question in the vain of “I’m going on vacation in 7 weeks and need to lose xx lbs super quick. Any tips??” Whilst I have empathy for people that feel this level of desperation, the advice they receive is often perpetuating the issue. What are the differences between those that are successful in keeping fat off long term and those that aren’t? Finally, emotional eating- why we do it and...

In this episode I discuss why a woman in her mid 40’s may be struggling to get toned/defined arms and what her age has to do with it. I also waffle on about doing the ‘hard’. Stepping into the discomfort and why it’s so important. Finally I touch on reverse dieting, its importance and how good it is living in maintenance! I hope you enjoy this episode. If you do please leave me a 5 ⭐️ review ❤️❤️...

I should add… this lady/case study is 3 weeks in. The response would be different if she had been in a deficit for 3 months. As we get further into a deficit and we’ve lost fat, it’s important that we do increase calories to maintenance to give our bodies a break. I will get into more detail around snacking in a separate podcast. Please leave me a 5 star review if you enjoyed this episode. Thanks...

Today I do a bit of a debrief on my cut so far. Things I noticed, things I’d do differently and where to from here… I also discuss how you might like to consider your own fat loss, and how to factor this in to a plan to transform your physique. Finally I chat about smart swaps. I hope you enjoy this episode- if you do, please leave me a 5 star review. I will be announcing the winner of the free cu...

This is a super important episode for all females that have some form of maybe growth goal to listen to. When I say ‘muscle growth’, females freak out! But if you want to look like a bodybuilder, or bulky… good luck!!! Females are not genetically inclined to be bulky, this is why we need to do everything we can to build that valuable muscle tissue. I hope you enjoy, Thankyou for listening.

Today I respond to a requested topic: “intermittent fasting and why I’m not a fan”. Why it didn’t work for me specifically and how it does not align with my goals. Thankyou to you all for listening and for your suggested topics!! Keep them coming and please dm me on Instagram with your story so I can workshop it on the pod @_bectoheath Congratulations to all the macro winners! Same will apply this...

**little edit.. I said 60-180 hours- I meant 60-180 MINUTES! 😮‍💨 ** I use a young ladies situation to formulate a response to these topics which she has suggested. A common query. She is currently breastfeeding 🤱 and has four kids under the age of 8. A lot of mums think that by prioritising themselves- their health and fitness, they’re being selfish- but I truly feel it is the direct opposite o...

This episode I try to explain zone 2 and its many benefits in layman’s terms… I’ve simplified it as much as possible! Feel free to have a read of the email I have sent out with this info to my mailing list. Here is the link to the video of Peter Attia demonstrating what zone 2 looks like. Happy training guys!! https://youtu.be/9gkOPlX1zI0?si=8fgczmggKX7bCEyn

As voted for on Instagram- I am joined by my good mate, Hayley, to discuss some little differences between living in the USA versus Australia. I hope it doesn’t sound like we’re being critical! We absolutely LOVE living here and sill find it hard when it’s time to leave for sure ❤️ Thankyou to you all for your support! Please leave a 5 star review, I will be announcing the winner/s of the custom m...

Today I discuss the then vs now of my approach to diet and fitness. The difference is remarkable. The best thing to reflect on is the difference in mindset. The mental freedom I have now. The topic used to take up nearly all of my mental capacity, all whilst getting nowhere! Deprivation, restriction, guilt… I now share the formula that worked for me and I hope to help others find their formula. Pl...

In today’s episode I discuss how our body burns calories, energy balance, BMR, and obviously the differences between NEAT and EAT. I discuss where and why to put the emphasis for fat loss. Remember to leave a review and I will be choosing someone on Mondays podcast to receive the custom macros! Thanks for the support guys.