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 only and should not be considered legal health advice. Please do your own research when deciding on what best works for you.
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
Episode 11: more on getting toned and maintenance
Episode 13: how to calculate cals for fat loss and maintenance
Episode 27: mental struggles transitioning to maintenance
Episode 41: training principles
Feel free to fill out an intake form found below to learn more about my coaching and how I can help you:
https://form.jotform.com/231575616861159
Find me on Instagram @_bectohealth
**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 advice. Please do your own research when deciding on what best works for you.
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 and how I can help you:
https://form.jotform.com/231575616861159
Find me on Instagram @_bectohealth
**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 advice. Please do your own research when deciding on what best works for you.
*at one point I say 4-6 weeks, I meant 4-6 months.
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 ⭐️ review if you get anything out of today's episode- it means a lot ❤️
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 how I can help you:
https://form.jotform.com/231575616861159
**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 advice. Please do your own research when deciding on what best works for you.
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 practically. There are some really good takeaways in this episode.
I apologise for the sound quality, we recorded this whilst driving back from Yellowstone.
A couple of notes:
1. Hayley isn't breastfeeding. This hasn't been a factor in her weight loss or caloric deficit etc.
2. I keep saying adjustments in 'volume'. What I mean is calories. We want to keep volume high to help with satiation etc. but we may need to adjust calories/quantities etc.
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 better post fasting (ie for breakfast) and/or post workout when your body is crying for the amino acids. Casein may be better at night to give you a more steady release overnight.
I always suggest trying to get your protein from whole food sources- dairy, animal proteins, legumes etc. However, where this is a struggle there isn't a lot wrong with turning to protein supplementation. I personally like the WelleCo chocolate protein (not sponsored!). It is plant based, has a lower protein content than your whey and casein- but i find i gentler on my gut and tastier in my yoghurt bowl.
* At the end of this episode I said I don't like meal planning. I meant meal PREPPING. I HATE IT. However, I DO plan ahead.
I hope you find this episode helpful- if you do PLEASE leave me a five star review. It helps me a ton and keeps me going!!
I am currently accepting applications to my Bodz program waitlist, even though it is currently at capacity. Feel free to fill out an intake form found below to join the waitlist: https://form.jotform.com/231575616861159
**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 advice. Please do your own research when deciding on what best works for you.
References:
https://www.frontiersin.org/articles/10.3389/fnut.2024.1388986/full
https://www.sciencedirect.com/science/article/pii/S0022316623025130
https://www.sciencedirect.com/science/article/pii/S2161831322003386
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'.
I am currently accepting applications to my Bodz program, even though it is currently at capacity. Feel free to fill out an intake form found below to join the waitlist:
https://form.jotform.com/231575616861159
**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 advice.
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' package. Unfortunately, the boring fundamental principles of fat loss do not 'sell'- but I stand by them and they form the basis of my Bodz program. I discuss this topic in more detail today.
**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 advice Sign up for my Bodz program here: https://bectohealth.com/services
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 here:
https://bectohealth.com/services
Spaces are limited and it is amazing value for anyone needing guidance, support and direction with their body composition goals- whatever they are!
**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 advice.
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 'healthy' all week might be derailing you. Finally- a self evaluation: How do you go meeting the absolute fundamental basics of health and wellbeing?
**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 advice.
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 under 1100 cals and why your friend can eat more than you.
**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 advice
Also remember! I will be randomly drawing one person that leaves a 5 star review WITH feedback next month to win 3 months FREE in my Bodz program.