Happy Quitter's Day!

Today we're talking about why it is that most folks fall off of their New Year Resolutions by the 2nd Friday in January and what we can do about it - with a counterintuitive call to quietly quit overfilling our plates and say goodbye to relentless striving. What if "enough" was the goal all along? Tune in for my take on anti-hustle reflection and intention, and why filling my plate to 70% full is feeling supportive, along with some strategies you can try to add some mindfulness, awareness, and connection (plus peace!) to your year.

As the new year approaches, a lot of us naturally start thinking about our health. And while weight loss tends to dominate that conversation, my work—and this podcast—has always been about gaining health, not shrinking bodies.

In that spirit, today’s episode is about alcohol, sober curiosity, and Dry January, and why taking a break from drinking, even temporarily, can be one of the most impactful things you can do for your overall health and wellbeing.

I’m currently about 15 months sober, but that didn’t happen overnight. In this episode, I share my sober-curious journey from a “failed” Dry January a couple of years ago to where I am now (and why that first attempt mattered more than I realized at the time!)

This conversation is not about perfection, detoxing, or deciding on anything forever. It’s about curiosity, data, and self-trust. If you ever find yourself curious about what life (and your health!) could look and feel like with a little less alcohol, tune in to hear my story and journey to sobriety via curiosity, ensure you know what the science says and research on alcohol consumption and its link to cancer / disease risk, and consider whether you too might want to try out drinking less (temporarily or permanently) when January comes!

Welcome back to the show! Today I’m reflecting on life, loss and grief, and holding space for all emotions during the holiday season. I share stories of 4 loved ones who have passed during the month of December, along with the impact of losing them and how their lives and legacies helped shape the way I see the world and the life I chose to live today and into the future. If you find that, despite the festive season, challenging emotions sometimes are coming up for you, this episode will invite you to hold space for the highs and the lows, the challenges and the joys, of a life well lived.

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Welcome back to the show! Today I dive into life updates since the last episode in early September, revisiting a few resources and sharing a few more as I reflect on takeaways from my first 5 weeks training bodybuilding style with a coach!

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This Episode's Companion Post: Woop Your Life!

In this episode of Better with Becky after catching up with some life updates and mindset around my rationale underlying an interest in bodybuilding as a way to keep living out a growth mindset, we dive into my favorite way to help clients get started and set realistic goals (and plan for obstacles so that they actually see results)!

Share any A-has, questions, or takeaways you have with me at [email protected]

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https://www.betterwithbecky.com

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In this episode of Better with Becky we're talking about how great my first week of retirement has been, and how I'm back on keto...kinda.

We also jump into a listener question from Mike about whether or not I've considered getting into Powerlifting, which leads to a discussion of the strength continuum (from muscular endurance to hypertropy, strength, and power) along with various lifting terminology and how it can be a bit confusing (i.e. powerlifting prioritizes strength whereas olympic weightlifting requires more power - go firgure! 🤔 You can see an example of powerlifting in Mike's post of his most recent powerlifting meet - check out these impressive max efforts in squat, deadlift, and bench press! 💪

The above discussion ultimately all ties back into discussing my budding interest in exploring bodybuilding:

Share any A-has, questions, or takeaways you have with me at [email protected]

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https://www.betterwithbecky.com

Get in Touch with Comments or Questions, or Request a Future Podcast Episode Topic!

In this episode of Better with Becky after sharing some follow-up mail from listener Adrienne re: body scans (Dexa and InBody) and where to get one done, I jumped into a few life updates:

Share any A-has, questions, or takeaways you have with me at [email protected]

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https://www.betterwithbecky.com

Get in Touch with Comments or Questions, or Request a Future Podcast Episode Topic!

This Episode's Companion Post: 15 Fitness Lessons I wish I knew 15 years ago!

In this episode of Better with Becky after catching up with some life updates and sharing takeaways from a couple of recent body scans (Dexa and InBody) I had done and my mindset behind whether or not, and when/how to use them, we'll explore a deep dive of my recent post detailing ~15 years of fitness advice I'd give my younger self.

I divide the 15 lessons up into 4 categories in this episode:

Each topic to some extent overlaps and works together to create a nuanced puzzle of what a sustainable, healthy lifestyle can look and feel like. Despite the outer image looking pretty much the same, the real transformation happens internally in the thoughts and feelings I have about my journey, which in turn influence my actions and keep me going in a way that feels largely effortless, since it's simply become part of my identity to show up this way.

The goal of this post and companion deep dive episode is to allow you the space to observe a peer who has made sustainable changes process what areas created the biggest shifts, encourage you to reflect on how your own journey, and potentially identify a takeaway or two that you might focus on moving forward to move the needle just a bit in a direction you so choose. If a lesson learned on my end helps you save some time and energy and get to your goals more efficiently, all the better!

Share any ahas or takeaways you have with me at [email protected]

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https://www.betterwithbecky.com

Get in Touch with Comments or Questions, or Request a Future Podcast Episode Topic!

This episode's companion post: 6 months down; 6 months to go…

In this episode of Better with Becky, I take you behind the scenes of my journey — from my teaching days to personal training, to starting my business and launching the Build with Becky app. It’s part reflection, part audit, and all about momentum.

We’re somehow halfway through 2025 (how?!) — the perfect time to pause, reflect, and reset. Whether you’re fresh off a trip, navigating summer mode, or sensing it’s time to get back into rhythm, this episode is your invitation to:

I also share how I’m decluttering — physically, digitally, and behaviorally — to clear space for what really matters in the second half of the year!

If you’re craving a bit more clarity, structure, or intention heading into fall, this one’s for you.

(Remember, you can sign up for my newsletter and never miss a future post!)

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https://www.betterwithbecky.com

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On the 4th episode of Better with Becky, I dive into life updates from the past couple of months, including lots of reading recommendations, before diving into the topic of the day: Mindful Habit Change. Whether you are wanting to break a habit that no longer serves you or cultivate a new, positive habit, if you're that person who is constantly trying (sometimes without success) to shift your behavior in a better direction, this is the episode for you to dive into learning more about the brain and how it works to form habits based on how rewarding our behaviors feel. You'll walk away with a ton of psychology and practical tools and resources to better understand, target, and implement intentional behavior change using mindfulness, rather than relentless striving or discipline.

Want to track your reading? Incidentally, it's World Book Day, a charity event held annually in the United Kingdom and Ireland on the first Thursday in March. On World Book Day, every child in full-time education in the UK and Ireland is provided with a voucher to be spent on books; the event was first celebrated in the United Kingdom in 1998!

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