Built With Bec: Your Health & Fitness Podcast

UMMMM....HI GUYS! Long time no chat. I (and the podcast) have been MIA, but not without good reason. This week's episode is a girl time, chit-chatty, recap convo to fill you in on the past few months. After months of fertility testing and a successful round of IVF, I am pregnant! In this episode, I catch you up on allllll things IVF: how we got here, what our journey looked like, and where we are now. Next week, I'll dive more in depth into some of the specific challenges we navigated through IVF, as well as some tips and tricks if you or a loved one are in a similar place.I'm so excited to be back on the pod - as always, don't hesitate to reach out with any questions and/or comments!You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

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 start4. 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

In this week's episode, we talk all things "goal body..." but not in the way you might think! My goal through this episode is to (1) help you clarify your fitness goals, (2) encourage you to develop a deeper vision for your goals, and (3) outline a few key steps in finally becoming your "goal self."You can find me on Instagram HERE.Email: builtwithbec@gmail.com

This week's episode is all about taking action in the face of fear and taking messy action. I break down three areas of my life where I've faced uncertainty, anxiety, and fear (my fitness journey, starting a business, and my relationship!), and how "doing it scared," led to some of the biggest blessings in my life. I hope this episode resonates with you, encourages you, and affirms you that you can do hard things! You can find me on Instagram HERE.Email: builtwithbec@gmail.com

This week's episode is a completely unscripted, honest, chit-chat-style update on the past 12 months of my health and fitness journey. As a nutrition and fitness coach, navigating completely unexpected change in my own fitness journey was a new experience for me! I hope this episode resonates with you in some way, and encourages you to do the best you can with whatever life's thrown at you. :)You can find me on Instagram HERE.Email: builtwithbec@gmail.com

In this week's episode, I explain why I think Fall might be the most underrated season for making significant strides in your fitness journey. As we head into August, the goal of this episode is to help you gain clarity about your goals and encourage you to take action  NOW.Macro friendly chili: linked HERE.You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

One of the main stumbling blocks I see in peoples' fitness journeys is that, far to often, they let their feelings dictate their actions. In this week's episode, I elaborate on the impact of allowing your feelings to interfere in your fitness journey (as well as offer some tangible alternatives & solutions!). If you've been feeling stuck in your fitness journey, this episode might be exactly what you need. You can find me on Instagram HERE.You can learn more about coaching HERE.You can learn more about nutrition consultations HERE.Email: builtwithbec@gmail.com

Maybe you're currently doing some IG-stalking to find the right online coach for your fitness journey... maybe you've worked with a coach before, but you're wanting to see what else is out there... maybe you've never considered working with a coach, but you'd be interested to learn a bit behind-the-scenes info of what coaching entails. Regardless of which category you fall into, I think you'll enjoy this week's episode!This week, I break down some key topics and questions I would recommend asking before signing up with an online coach. Coaching can be a very personal experience, so you definitely want to make sure you're working with a coach who is the best possible fit for you and your goals!You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

Warning: this episode may be a bit of a hot take. :)It takes about .5 seconds scrolling through the fitness side of social media to see countless messages bashing the idea of "restriction..." Claims like, "restriction isn't healthy for your relationship with food," or "you can reach your goals without restricting anything," or "restriction isn't necessary to be successful in fitness," definitely mean well, but is restriction truly as bad as people make it out to be? In this week's episode, I explain why restriction ISN'T the enemy it's made out to be. In fact, some degree of restriction may be beneficial (and dare I say necessary?) for true, lasting success in your fitness journey.You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

This weeks's episode features Adam Poehlmann, CEO and head coach of Poehlmann Fitness. We cover it all: Adam's experience with coaching over the last 10 years, the importance of health and fitness beyond aesthetics, how parents impact their children's perspectives of health and fitness, using social media for online businesses, and more! You can find Adam on Instagram, TikTok, and through his podcast, the Poecast (on Apple and Spotify). You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

This week's episode covers all things weekend eating. We look at whether or not weekend eating can derail your progress, reasoning + examples of how weekends add up over time, as well as some specific tools and strategies that will allow you to head into the weekend with confidence!You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

This week's Q&A covers 5 questions received in my Instagram question box. Questions (with timestamps): #1 (1:27): "Tips for working out with a minor injury? Tweaked my knee last week, but don't feel like I need to take a full week off."#2 (4:50): "What's an ideal rate of weight loss in a deficit?"#3 (12:55): "I'm trying to track my macros, but I'm still feeling food guilt. Tips?"#4 (20:50): "Should I add back the calories burned during my workout? I'm in a dieting phase right now."#5 (21:37): "Can you lose fat and build muscle at the same time? I want to tone up and I know building muscle is a part of that." See my episode on Body Recomposition for more on this: Click HERE for Apple, click HERE for Spotify.You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

"If I want to lose weight and tone up, should I focus more on cardio or strength training?"If you've ever asked this question or generally wondered if/how to best incorporate both methods of exercise into your workout regimen, this episode is for you! This week's episode shares my general recommendations for exercise (specifically in the context of fat loss) as well as some practical guidelines for incorporating different methods of training into your routine. You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

This week's episode breaks down some key differences between using free weights and machines in the gym. If you've ever wondered which exercise variation is better suited for your goals, the pros and cons between the two, and how to most effectively incorporate them into your training sessions, 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 reviews the most common mistakes I see with macro tracking. If you're putting in the effort to track your food, my goal is to make sure you're reaping allll the benefits. You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

DISCLAIMER: This episode is not medical advice, nor am I saying birth control is bad/good for everyone. The purpose of this episode is to share my experience navigating hormonal birth control (the pill) over the past few years, and how it relates to my fitness journey now.You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

While my original plan was to debunk the "Top 5 Fitness Myths..."  that list quickly turned to 10, which quickly turned to 15! So sit back, relax, and get ready to listen to the 15 fitness myths that drive me NUTS, and of course some science-backed information to debunk each myth.Click HERE to listen to my episode on Reverse Dieting on Apple Podcasts.Click HERE to listen to my episode on Reverse Dieting on Spotify. You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

Do fad diets work? Let's get into it!This week's episode reviews fad diets, how and why they "work," who they "work" for, and more.Click here for my episode on fat loss: (Episode 14).You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

This week's episode outlines 5 things you can do TODAY to level up your fitness journey.Instagram accounts to follow:@jordanlipsfitness@syattfitness@soheefit@briannaraefitnessYou can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

Is discipline necessary for success in a fitness journey? YesBUT... If you haven't yet seen success in your fitness journey, is more discipline always the answer? Not necessarily...If you've ever felt like you "just aren't disciplined enough" or you "need more discipline" in your fitness journey, this episode may challenge your line of thinking! In this episode, I propose that truly successful people (in the context of health and fitness) likely aren't "just more disciplined" than you... they may actually need discipline less!  Check out the episode for tips and tricks on minimizing the need for discipline in your fitness journey.You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

We may be 1 week into the new year, but it's not too late to set a goal/vision/word for 2023. In this week's episode, I share my "word" for the new year, why I've chosen this word, and some tips + tricks to set your own word for 2023!You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

Today's episode may challenge what you believe to be true about your fitness goals - but if you find yourself constantly trying to "lose the last 5 lbs," this episode is for you!You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

Introducing YOY, otherwise known as my "Year of Yes," the New Years resolution that changed my life! This may not be the MOST fitness-y episode to date (okay, fine... it's not really very fitness-y at all). But don't be mistaken: there are plenty of takeaways you can apply to your health and fitness journey - especially with New Years around the corner!In this episode, I share some stories from my "Year of Yes," and how committing to putting myself outside of my comfort zone changed my life.You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

(For full context and background information, check out Episode 39!)This episode outlines the different ways you can get calorie targets based on your body and goals. For each of the three methods (personal tracking, online calculator, and from a coach), I'll outline (1) how to use the method, (2) pros of the method, as well as (3) cons of the method. RESOURECES:tdeecalculator.netBook a one-time nutrition consultation here.You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

This episode is packed with all you need to know about tracking your food! Whether you're totally new to tracking or you've tracked before, I'm willing to bet you'll learn something new. Macros 101 Episode: click heretdeecalculator.netTo book a nutrition consultation, click here- You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

What if I told you that your health and fitness goals aren't just about what you eat and how many times you workout each week? In this week's mini episode, I lay out 5 (seemingly non-fitnessy) things I incorporated into my lifestyle that drastically changed my health and fitness goals. You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

TIS THE SEASON BABY!Listen - I love the holidays. I love the celebration, the traditions, the time spent with family... and I love the food :) AND... at the same time... I love following through with the commitments I make to myself, I love FEELING good in my skin, and I love knowing I'm treating my body well.Often times, the holiday season  brings stress and nerves for people who have fitness goals. Whether you're focused on making progress this holiday season, or you just don't want to lose any progress you've already made, this episode is for you!In this episode, I give you a handful of tips and strategies for navigating the holiday season in a way that allows you to enjoy the holidays without disregarding your goals. You can find me on Instagram here.To learn more about our 1:1 Coaching program, click here.Email: builtwithbec@gmail.com

If you've ever felt like you can't enjoy the foods you love if you want to reach your fitness goals, this episode is for you! In this episode, I break down the ever-so-popular "food is fuel" claim... food might be fuel for our bodies, yes... but is that ALL that food is? Check out Ep. 19: "It's Not JUST About Macros" on Apple Podcasts (click HERE) or on Spotify (click here).You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

This week's episode will equip you with some of our most efficient tips for meal prep! Don't get it twisted - you don't have to eat the same thing everyday in order to reach your goals. This episode will leave you with some of my top tips and tricks to make meal prep work FOR you, as well as a number of different meal prep strategies, whether you've got 5 minutes or 5 hours of time!To download our free meal prep guide, click HERE.You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

In this week's episode, we cover the ever-so-popular debate between fed and fasted cardio, specifically as it pertains to fat loss phases. Is fed or fasted cardio more ideal for a dieting phase? What are the differences between the two? Listen and find out!You can find me on Instagram HERE.You can learn more about coaching HERE.Email: builtwithbec@gmail.com

Yep - you read that right, and no - the title isn't just clickbait.Fat loss might be simple, but that doesn't mean it's easy. In this week's episode, I outline my top 5 tips for making fat loss easier. Maybe you're in a fat loss phase right now, or maybe you have plans to start one once the new year rolls around... either way, these 5 tips will definitely help make your dieting phase a breeze!Got questions?You can find my Instagram HERE.You can learn more about my 1:1 coaching program HERE.Email: builtwithbec@gmail.com

Discomfort is inevitable in life - especially if you've got goals you're trying to reach. In this episode, I share a few tips and strategies to help you push through discomfort that's keeping you from reaching your goals. You can find my Instagram HERE.For information about 1:1 coaching, click HERE.Email: builtwithbec@gmail.com