Built With Bec: Your Health & Fitness Podcast

This episode is for anyone with fat loss goals -- whether you're currently dieting or not! It can be incredibly frustrating and confusing when you feel like progress has stalled in a dieting phase. In this week's episode, I'll outline 3 key questions to ask yourself to determine whether or not your progress has reached a plateau. Then, I'll walk you through 3 different strategies for breaking through that plateau so you can continue making the progress you want! You can find me on Instagram HERE. You can learn more about coaching HERE. Email: builtwithbec@gmail.com

Nutrient timing... have ya heard of it? If you've ever wondered... > What should I eat before a workout? > What should I eat after a workout? > If I eat carbs at night, will I gain weight? or other questions related to the TIMING of our meals, then this episode is for you! You can find me on Instagram HERE. You can learn more about coaching HERE. Email: builtwithbec@gmail.com

This week's episode is exactly what the title suggests - a fullll rant about some of my top pet peeves as a health and fitness coach. While this podcast might not be the most educational episode I've ever released, I'm sure it will keep you entertained! You can find me on Instagram HERE. You can learn more about coaching HERE. Email: builtwithbec@gmail.com

You've likely seen the term "macro friendly" used to describe healthy meals, meal prep inspiration, or just from "fitspos" you follow online. But what does "macro friendly" even mean? This week's episode will review the differences between tracking calories vs tracking macros, how to determine whether a food is macro friendly, how to make your own macro friendly meals, and more. You can find me on Instagram HERE. You can learn more about coaching HERE. Email: builtwithbec@gmail.com

Spoiler alert: weight loss and fat loss aren't necessarily the same thing! In this week's episode, we'll do a deep dive on the differences between weight loss and fat loss: what are they? Which is more desirable? How do you prioritize fat loss in a weight loss journey? You can find me on Instagram HERE. You can learn more about coaching HERE. Email: builtwithbec@gmail.com

Cycle syncing your workouts to your menstrual cycle is a VERY popular topic in the fitness world right now. If you've been wondering whether cycle syncing is worth the hype, this episode is for you! We'll talk all things cycle syncing: what it is, what the research is saying, and my opinions on the topic of cycle syncing in the fitness world. You can find me on Instagram HERE. You can learn more about coaching HERE. Email: builtwithbec@gmail.com

(Ignore the fact I thought this episode was going to be posted in February - YES I KNOW it's technically still January -- haha). My fitness journey has been anything but linear. This week's episode is about pieces of advice I wish I could give my younger self when I started my fitness journey. Whether you're embarking on fitness goals for the first time, or you feel like you're in a constant cycle of starting (and re-starting) your journey, this episode will have some valuable takeaways to (1) save you time, (2) save you frustration, and (3) make fitness more enjoyable along the way. You can find me on Instagram HERE. You can learn more about coaching HERE. Email: builtwithbec@gmail.com

This week's Q&A covers the following questions: 1. Sometimes I finish day of eating and I hit my calorie goal, but I’m under on protein. Is it better to miss my protein goal to stay within calories or should I go over my calories for the day to hit my protein goal? 2. I keep falling short of my calorie goal, specifically my carbs, because I’m just not hungry enough. I don’t want to force-feed myself. What should I do? 3. I want to set fitness goals but not really sure where to start 4. Want to increase protein intake but don’t want to track. Is that possible? 5. What are your fitness goals for 2024? Click HERE for the Goal Setting and Visualization Workbook (digital version), and HERE for the printer version. You can find me on Instagram HERE. You can learn more about coaching HERE. Email: builtwithbec@gmail.com

FIRST EP OF 2024 WOOOOOOP! This week's episode is on all things CONFIDENCE... but not just a surface level, "just love yourself" type of episode - this is a deep dive into TRUE self confidence across different areas of life. Whether you're wanting to become more confident in your fitness journey, your job, your relationships, or more, this episode is for anyone who wants to become their most confident self in 2024. You can find me on Instagram HERE. You can learn more about coaching HERE. Email: builtwithbec@gmail.com

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: builtwithbec@gmail.com

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: builtwithbec@gmail.com

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: builtwithbec@gmail.com

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: builtwithbec@gmail.com

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: builtwithbec@gmail.com

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: builtwithbec@gmail.com

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: builtwithbec@gmail.com

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: builtwithbec@gmail.com

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: builtwithbec@gmail.com

"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: builtwithbec@gmail.com

It seems intuitive eating is alllll the rage nowadays... but (in my opinion) there are some drastic misconceptions about intuitive eating that may leave you frustrated, confused, and discouraged if you have fitness goals. If you have hopes of eating intuitively without your fitness goals backsliding, this episode is for you! You can find me on Instagram HERE. You can learn more about coaching HERE. Email: builtwithbec@gmail.com