Become Your Best Self

WEEK 5 — REAL LIFE

This week, we’re focusing on learning how to navigate real life while still working towards your weight-loss goals.

Meals out, takeaways, weekends and social occasions are all part of life. The goal isn’t to avoid them, but to learn how to enjoy them without guilt or feeling like you’ve ruined your progress.

In this episode, we cover:

- Finding balance with food and social occasions

- Breaking the all-or-nothing mindset

- Understanding scale fluctuations and calorie surpluses - Making choices that support your goals while enjoying yourself

- Why you don’t need to restrict or compensate after eating more than usual

Your recommended reading on Navigating Social Occasions, Alcohol Cheat Sheet and Week 5 Habit Tracker are available in the Education Resources on the app.

Remember: you don’t have to choose between enjoying your life and losing weight. You can do both!

Let’s have a great week ladies!

WEEK 4 - STRENGTH

Welcome to Week 4 of The September Reset! 🤍 This week we’re focusing on STRENGTH, not just getting stronger physically, but understanding how strength training can support your overall goals, help you build a stronger, more capable body and improve your relationship & body confidence.

In this week’s podcast, we’ll cover:

✨ This week’s habits- the key habits I want you focusing on


🎯 Your goals & mini challenge- what we’re working towards this week


💪🏼 Why strength training matters- the foundations of strength training and how it can support fat loss, body composition, confidence and long-term health


📈 Progressive overload & progression- why getting stronger over time is so important

💕 Body confidence- instead of focusing on how you look, switch things up and focus on all the incredible things your body can do, because it is pretty amazing

📚 DON’T FORGET: Make sure you read the Optimal Hypertrophy & Fat Loss Bible in your Education Resources this week. This goes into much more detail around building muscle, fat loss and how to get the most out of your training.

So grab a coffee, get outside on a walk, pop your headphones in and let’s get into Week 4! 🫶🏼💪🏼

Welcome to Week 3 of The September Reset!

This week we’re focusing on one of the biggest pieces of the puzzle when it comes to getting results- CONSISTENCY.

Week 3 of any programme, is the hardest week. It’s where the majority of people will fall off and lose that motivation, it’s not fun, exciting or new anymore. So THIS is the perfect time to talk about what consistency actually looks like and how to keep going when life doesn’t go to plan.

In this episode, we’ll chat about:

✨ Why consistency doesn’t mean perfection
✨ Breaking the all-or-nothing mindset
✨ What to do when you have a bad meal, missed workout or difficult day
✨ Why you don’t need to wait until Monday to start again
✨ How to build habits that fit around real life
✨ The “Never Miss Two” mindset
✨ How to focus on progress rather than expecting yourself to be perfect

Your Week 3 Habit Tracker is available in the Education Resources on the app, so have a look through it and use it to help keep you accountable this week.

Remember: one bad day doesn’t undo your progress.

You’re not aiming for 7 perfect days, you’re learning how to keep showing up & putting one foot in front of the other.

Let’s embrace our inner consistency queen and smash this week! 👸🏼

WEEK 2 - NUTRITION:

Welcome to Week 2 of The September Reset!

This week we’re focusing on nutrition! We’ll go through the basic principles, nutritional goals, macronutrients when in a fat loss phase. Focusing on the importance of avoiding any restriction, cutting out your favourite foods or trying to eat perfectly & learning how to create balanced, satisfying habits that you can actually maintain.

In this episode, we cover:

- 2L of water - why hydration matters and simple ways to make drinking enough easier.

- Regular, balanced meals - why skipping meals can often leave you overly hungry later, and how building balanced meals can help with energy, fullness and consistency.

- Consistent tracking (if applicable) - using tracking as a tool to build awareness and understand your habits, rather than seeing it as something you have to be perfect with.

- 5 portions of fruit & veg - why variety matters, volume eating and easy ways to increase your intake throughout the day.

- Protein at every meal- how protein can support fullness, muscle and your overall goals, plus simple ways to include it.

- Mindful eating - slowing down, paying attention to hunger and fullness, and actually enjoying your food rather than eating on autopilot.

Your Week 2 Habit Tracker is available in the Education Resources on the app. Use it to keep yourself accountable throughout the week, but remember, this isn’t about ticking every box perfectly.

The goal is to start becoming more aware of your nutrition, make small improvements and build habits that you can continue long after these 8 weeks.

Let’s do this! 🚀

Welcome to Week 1 of The September Reset! 🤍

This week is all about going back to basics and creating the foundations that will make everything else feel easier. Rather than trying to change everything at once, we’re focusing on a few simple habits that can have a big impact on your routine, energy and mindset.

In this episode, we cover:

Hydration — why staying hydrated matters and how to make drinking more water easier

Fruit & vegetables — simple ways to increase your intake without overcomplicating your meals

Protein — why protein is important for fullness, muscle and supporting your goals

Movement — focusing on moving more rather than feeling like every session has to be a workout

Sleep — the impact sleep can have on energy, recovery and hunger/appetite

10 minutes for YOU — making time for yourself and recognising that looking after yourself isn’t selfish

The biggest focus for this week is consistency over perfection.

You don’t need to tick every box every single day. The aim is to start becoming more aware of your habits, make small improvements and build a routine that actually works around your life.

Remember: you don’t need to be perfect to make progress. 🫶🏼

Head over to your Education Resources and download your Week 1 Habit Tracker, set your habits and get started! ✨

- Festive weight gain & how to avoid it

- What the evidence says

- Fuck average this Christmas

- Goals over Christmas: Fat loss, maintenance, minimising weight gain

You have until Friday midnight to take advantage of the BF offers.

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In todays episode I do a DEEP DIVE into emotional eating & to help you understand WHY you do it, but also how to start working to get through it.

If you would like the physical resource to go with this pod DM me & i'll send it to you & as always, if you have any questions or want to chat my DM's are always open @coachedbybeckie on IG.

In todays episode I explore how PMS can make fat loss harder, why this happens & what you can do to make it easier for yourself.

I chat about:

- Emotional eating, cravings & stress

- How to deal with that increased hunger

- Changes to make to make your diet when experiencing tough PMS

If you have any questions or want to chat my DM's are always open @coachedbybeckie on IG.

This episode is based around topics that have come up in this weeks check ins with my BYBS & EVOLVE girlies, so I thought I'd do a deep dive into them in this podcast!

Emotional eating, cortisol, stress & stress management, lacking motivation, snacking, tracking and not falling of track are all topics I discuss in this episode!

Any questions or if you are interested in working with me you can fill in the application form or message me on IG @coachedbybeckie

Love, Beckie x

For my BYBS Grads, where we review the last 8 weeks & set goals going forward.

Self reflection is GOLD & is the secret to success so get your graduate reset form (found in the education resources section on the app) and settle down for a goodie.

Can't wait for the next 8 weeks!

Love Beckie xo