Built With Bec: Your Health & Fitness Podcast

I did something new this week... This week's episode is a REPOST! The original episode was released way back in 2021, but the topic and content still applies. Goal setting is alllll the rage before the New Year... but too often, we end up forgetting our goals, or re-setting the same goals each year... or both! My goal this week is to help equip you with goal setting strategies to set you up for a successful 2024.

Goal-setting and workbook (digital) linked HERE.
Goal-setting workbook (printer version) linked HERE.

You can find me on Instagram HERE.
You can learn more about coaching HERE.
Email: [email protected]

This week's episode is a dive into 12 things I've learned throughout 2023 - some of which are related to my own health & fitness journey, some of which are not! Enjoy my borderline over-sharing rambles and let me know if you can relate to any of these lessons -- or better yet, send me things you've learned this year!

You can find me on Instagram HERE.
You can learn more about coaching HERE.
Email: [email protected]

This week's Q&A is brought to you by my Instagram question box. :) Here are the questions featured in this week's episode:

1. "What are good Christmas gifts for friends/family working on health & fitness?"
2. "What are your thoughts on 75 Hard or 75 Soft? Like for the mental aspect of 'I did that.'"
3. "What would you recommend for a warm up pre-lifting?"
4. "Why is fitness so hard during the holidays?"
5. "Tips for setting fitness goals in the new year?"

If you've got follow up questions, feedback, and/or insight from this episode,
You can find me on Instagram HERE.
You can learn more about coaching HERE.
Email: [email protected]

Have you ever eaten super healthy alllllll day long, just to end up over eating at night? Or maybe you've been "good" alllllll week... just to "fall off track" over the weekend. If you feel like you're stuck in this cycle, this episode is for you.

You can find me on Instagram HERE.
You can learn more about coaching HERE.
Email: [email protected]

What's better: having smaller, more frequent meals throughout the day or having  just a few large meals each day? If you find yourself gravitating towards small meals and snacks for the sake of your fitness goals, or the idea of a 500+ calorie meal freaks you out, or you just want to learn some of the ins-and-outs of meal frequency and timing this episode is for you!

You can find me on Instagram HERE.
You can learn more about coaching HERE.
Email: [email protected]

If you're headed into the holiday season worrying about or anticipating unwanted weight gain, or you're pushing off your fitness journey until January 1, or you're fearful the holidays will cause you to lose all the progress you've worked for this year, this episode is for you!

In this week's episode, we'll review some important truths about your fitness during the holidays, why people tend to struggle in their fitness during this time of year, general tips for navigating the last few weeks of the year, and specific tips for enjoying holidays without sacrificing your fitness.

You can find me on Instagram HERE.
You can learn more about coaching HERE.
Email: [email protected]

PERIODIZATION... Have ya heard of it? Periodization is basically a fancy way of referring to the phases of nutrition: maintenance, deficit, and surplus!

In this week's episode, we'll do a deep dive into all things periodization: what it is, why it matters, and why periodization can be a GAME CHANGER for your mindset during your health and fitness journey.

You can find me on Instagram HERE.
You can learn more about coaching HERE.
Email: [email protected]

This week's Q&A episode covers the following 5 questions:

1. "Do you think 3x Full Body sessions a week is enough to build muscle? So many programs say yes, but I dont look like I work out."

2. "Tips for progressive overload. I cannot increase weight or reps week after week. I've been doing weight training >3yrs."

3. "How to run a half marathon without losing muscle?"

4. "Struggling with meal prep. Tips?"

5. "How do I know if I'm lifting heavy enough?"

You can find Dr. Alyssa Olenick's IG HERE.
You can find me on Instagram HERE.
You can learn more about coaching HERE.
Email: [email protected]

If you've ever felt like your cravings are what's keeping you from being successful in your health & fitness journey... Or like you need to completely eliminate the foods you crave from your diet in order to be successful... Or like you "just can't control yourself" around certain foods, this episode is for you! 

In this week's episode, we do a deep dive into some of the reasons we have cravings in the first place, as well as some top-notch tips for taking control of your cravings once and for all. Spoiler alert: cutting out all the foods you love isn't the answer!

You can find me on Instagram HERE.
You can learn more about coaching HERE.
Email: [email protected]

"Why don't I look like I workout?" might be one of the top 5 questions I get asked as a health and fitness coach. In this week's short and sweet episode, I outline the 6 most common reasons you may not look like you workout, even if you do workout!

You can find me on Instagram HERE.
You can learn more about coaching HERE.
Email: [email protected]