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 ❤️❤️ ** 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 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 so much. ** 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.

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 custom macro calcs on Mondays episode! ** 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.

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 week- next Monday I will select one person that has left a public review on Apple Podcasts to receive the macro count. ** edit- I said backloading cals was a principle of fat loss, but I meant IF- my apologies**

**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 of this! Allowing a time slot to focus on myself each day for sure makes be a better mum and person… I’m much more pleasant to be around when I’ve got my own priorities high on the list. Thanks again to you all for listening ❤️

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 macros on Mondays podcast 🫶

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. Please leave a 5 star review/feedback- I will be announcing the custom macros winner/s in Mondays pod!

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.