Becks Wellness

How much of your mental energy is spent on "I should" or "I will"?

If you are anything like me...
..a lot.

I spend - waste - a lot of time in thinking about acting, but not necessarily doing anything about it.

And then I beat myself up.

I know I can't be the only one.

But when I stop and recognize that indecision (waffling, procrastinating, and NOT acting) is a decision in itself, I'm amazed.

I'm amazed at how creative my brain is when it's struggling with itself.

When my instincts struggle with my rational mind.

And just KNOWING that I, in fact, have made a decision is freeing.

It allows me to take a step back and really look at the situation. Then I can ask myself:

"Do I REALLY want this? Am I capable of this commitment? Do the pros outweigh the cons?"

If YES, then I can map out the steps to get me there.

Now, this obviously applies to weight loss, but so many other aspects of life.

So many women are trapped in indecision when it comes to taking charge of their health.

If that's you - then, you've decided.

But did you make the right choice?

Only you can answer that.

Who else loves eating from a bowl!?

If you want some easy, delicious, and nutritious recipes to try...
..leave "BOWLS!" in the comments, and I'll send you this FREE Bowls! Meal Plan.

Compound interest is a profound concept...
..and can be applied to your health, too.

Ask yourself, "Is giving up just a tiny bit of temporary comfort now worth undeniable benefits later on?"

Even if the answer is "no", at least you asked yourself the question.

I've changed my opinion on protein.

As I've gotten older and learned more about the importance of maintaining lean muscle, I now place a higher value on protein than I did before.

One tip: Plan your meals around protein, then add your fiber and healthy fats!

**Why Protein is a Game-Changer for Women**

1. **Muscle Maintenance:** Helps preserve muscle mass, which naturally decreases with age.

2. **Bone Health:** Supports bone density, reducing the risk of osteoporosis. Spread your intake evenly (so that you can also eat enough fiber), about 20-30 grams per meal.

3. **Metabolism Boost:** Aids in maintaining a healthy metabolism, crucial for weight maintenance. This is because protein uses more energy to digest. It also helps to preserve muscle mass in a calorie deficit.

4. **Satiety:** Keeps you feeling fuller longer, helping to manage hunger and cravings. A balanced protein portion each meal can curb those snack attacks and late night cravings.

5. **Energy Levels:** Provides sustained energy, keeping you active and vibrant. Protein in every meal ensures steady energy throughout the day.

Incorporate lean meats, fish, beans, and dairy into your meals to enjoy these benefits!

On your journey to your healthiest weight, ground yourself in kindness.

Root yourself in gratitude for your unique body...
..your unique journey...
..and your strengths and weaknesses.

When you do this, it's amazing how much easier it becomes to reach and maintain YOUR healthy weight.

Keep it simple.






Source: Verplanken, B., & Orbell, S. (2022). Attitudes, habits, and behavior change. Annual Review of Psychology, 73, 327–352. https://doi.org/10.1146/annurev-psych-020821-011744

Morning thoughts.

Why is weight loss and weight maintenance so hard?

Well, because it's so much more than the scale, Calories, and your expectations of what you should look like.

It involves emotional regulation, awareness of thoughts and actions, alongside balanced nutrition and exercise.

It's not a one-size-fits-all process, nor does it end.

It's a journey.

So make it a sustainable one.

One of my favorite tips for weight management...
..learn how to "fidget!"

She did it!

After 6 months of CONSISTENCY (which is not perfection) one of my clients hit her goal/maintenance weight!!!

90 kg ➡️ 71.8 kg

That's 40 lbs! 🥳🤗

During those 6 months, she celebrated (and enjoyed) Christmas, New Year, her birthday, and Easter!

Other than being THRILLED that she made it, I was ecstatic when she said,

"I know I'll be able to keep the weight off.

I know EXACTLY what to do.

I will keep practicing the healthy habits that I built working with you."

BRAVO!

There's a fine line between pushing yourself but also recognizing that an effort is 'good enough'.

From personal experience, and from talking to clients, many women allow imperfections or "not good enough" to sabotage goals.

Throwing in the towel and saying things like, "well, I already screwed up so I might as well quit" is the very same mentality that got them where they are now.

If this is you, I'd encourage you to embrace 'good enough'.

You're already someone who works hard.

You already push yourself.

Now allow yourself to recognize imperfection and keep going anyway.

Hey, you.

It's ok to take a break, to set a boundary, to pause and regroup. It doesn't mean you're slacking or that you failed. ❤️

Because when you start again - and you will - you'll be stronger.

Do you have to be a meal prep pro to lose weight?

No!

But it does help.

If you have no idea where to start, check out this guide.

I work with (and talk to) a lot of women that grew up in the super skinny, diet fad craze.

As someone that was also influenced by that period, but never fit that mold...
..I have worked REALLY hard to change the frame from which I view my body.

And I have come to the conclusion that you CAN lose weight, by focusing on your health, while ALSO healing your relationship with food.

Losing weight, focusing on body fat, while improving your health does NOT mean fitting into society's mold.

It means fitting into YOUR healthiest mold...
..which is one that supports not only your physical health, but also your mental and emotional health.

As women, we have different healthy weights at different points in our lives...
..so our habits overall matter more than the scale.

Our bodies are incredibly adaptable.

They are beautiful and capable.

What I try to exemplify and teach about nutrition is more than just seeing numbers go down in the scale...

…because sometimes weight loss IS the necessary, healthiest choice...
..but also how to build in lifelong habits that will lead to energy, body confidence, and the ability to live out unfulfilled dreams.

The point is...
..just start. Take the first step.

Action brings clarity.

Building a balanced meal doesn't have to be a stressful experience.

In fact, it can be fun!

It just takes a bit of knowledge and insight.

If you'd like a simple infographic to help get you started, I'm happy to share it with you!

It's SO so common to have the best intentions...
..but then for life to get in the way halfway through the week.

That's why it's absolutely essential to have a PLAN.

But don't only plan for the week.

Have a set date and time to plan.

Have a set date and time to prepare.

And review the plan every morning before you start the day.

When you're at your best, help your future self that's stressed or tired.

That's when you'll start to see results.

What's your #1 roadblock when it comes to reaching and sustaining a healthy weight?

DM me or write in the comments below!

I'd love to give you some ideas as to how to overcome it. xx

Who wants to join me on a 30 day slow eating challenge?

DM me the words “Slow Eating” and I’ll send you a free Slow Eating Guide!

6 Commonly Perceived Barriers to Weight Loss

Dr. Fogg, a renowned behavior change expert at Stanford, highlights several common roadblocks that can hinder progress:

1. Time

2. Money

3. Physical Effort

4. Mental Effort

5. Social Factors

6. Non-Routine

Which one do you perceive as the primary barrier standing between you and your goals today?

Understanding these challenges is the first step towards overcoming them.

I'd love to hear your barriers and how you are going to take steps to overcome them!

3 ways I tap into my motivation when I’m just not “feeling” it:

1. I reconnect with my "why": This is foundational.

Motivation often wanes when we lose sight of why we wanted to make a change in the first place.

It's like setting sail without a destination..

Who do you want to become? What will that allow you to do that you can’t do now?

2. Similarly, exploring the pain of remaining the same can be deeply motivating.

If things remain the way they are now, what will your life look like in 10 years?

What will you be missing out on?

3. I celebrate "Small Wins": Ah, the power of positive reinforcement!

Celebrating even the smallest victories can have a big impact on motivation, adding fuel to the fire.

Acknowledge and celebrate every step you take towards your goals, no matter how insignificant it may seem.

Whether it's swapping out sugary snacks for healthier options or incorporating more greens into your meals, every positive change deserves recognition.

This cultivates a sense of accomplishment and reinforces the belief that you’re capable of making lasting changes.

Consistently following through on commitments, no matter how minor, builds self-trust.

As you continue to honor your commitments to yourself, you develop a deep-seated belief in your ability to create positive change.

This self-assurance becomes a driving force propelling you, even when motivation falters.

I've found these strategies work hand in hand to create a powerful framework for sustainable motivation.

Let me know if you have anything to add in the comments!

Fear of change.

It can hold you back...

…and it often does.

The fear of failure.

The fear of the unknown.

The fear of rejection.

But you know the funny thing about fear?

It can also propel you towards the change you seek.

How?

By choosing to fear NOT changing.

By choosing to fear NOT taking action.

Don't let fear control you and your destination.

Use fear to become the woman you want to be.

When the common advice is to eat less, I say...
..eat more.

By focusing on what you can ADD, weight loss becomes less of a chore, and more of a pleasure.

Fuel yourself with positivity.

Treat yourself with kindness.

See if you're eligible! Send me a DM. xx