Bec to Health - Back to Basics

Bec to Health - Back to Basics

By Bec to HealthEducationSelf-Improvement
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Bec to Health - Back to Basics episodes

  • 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 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.

    46 min
  • 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 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 20: starting in a gym


    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.

    40 min
  • 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 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.

    42 min
  • 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 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 ❤️

    51 min
  • 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 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.

    1 hr 10 min
  • 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 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.

    1 hr 7 min
  • 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 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 weight or weight gain... you'll want to listen to this one.
    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
    45 min
  • 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 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 out of a fat loss can ruin your vacation. ** it takes approximately 3500 calories to gain 1 pound of fat (this is obviously a general estimate).
    40 min
  • 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 to everyone that asked a question! Please leave me a review if you haven’t already- appreciate you guys ❤️
    40 min
  • 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 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 insight to that also. I discuss the importance of strength work/weight bearing activities as Estrogen starts to decline.
    27 min

About Bec to Health - Back to Basics

From the publisher's feed

Join certified Health Coach, Personal Trainer, Fat Loss Coach and Nurse- Bec Murphy as she discusses the ‘no nonsense’, bread and butter basics to fat loss, body composition, diet and overall health and fitness.