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51: Stress! 90 days to a new body- why it might not be best to start in a deficit.
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…
50: New Year's resolutions. What I suggest instead incl. a plan to get 'toned'.
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…
49: Q&A ep. What to do when mindset is at rock bottom? Getting nowhere? When tracking can turn bad.
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…
48: Alcohol! When it's time for a fat loss and when to get out.
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…
47: Fat Loss Fundamentals
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…
46: "Its not the scone". All/nothing thinking, a real life case in combatting the 'yo-yo' tendency.
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…
45: My perspective on perimenopause/menopause. Exercise & lifestyle approaches to consider.
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…
44: Approaching vacations/holidays. Plus some Q&A's.
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…
43: Q&A episode- mostly related to working out.
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…
42: Perimenopause. My experience as I enter this stage of life. Why strength training can help.
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…
41: Basic training principles for muscle growth. My thoughts on 12 week fat loss challenges.
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…
40: Protein, protein protein... I try to simplify the topic and what you need to know.
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…
39: Why keeping the weight off is the hardest part. Physiological reasons why we re-gain weight.
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…
38: Managing expectations moving into maintenance/exiting a fat loss.
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…
37: Stop living in a chronic fat loss mentality! When fat loss is the goal but actions don’t align.
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…
36: Fat loss is boring!
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…
35: How to handle weekends in a fat loss. And more...
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.…
34: What to do if you're scared to stop tracking? When does tracking become unhealthy?
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…
33: Why eating 'healthy' all week might be derailing you. And more...
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: [email protected]…
32: Why some ppl can eat more than others. Why some ppl can’t lose weight on low cals and more…
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: [email protected]…
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