Health With Bec

21/05/2026

🥲🥰 Just wrapped 3 days in Sydney with 2 of my team members and I don’t think I fully appreciated how much I missed this until it was actually happening…

We’re a remote team. It works and we love it. But getting together with Lauren and Tracy reminded me (again) that there’s something you just can’t replicate over a Zoom call.

We got SO much done 🤓 💻 But we also got in the sun to walk by the beach to start one day, stopped to share incredible food, laugh a lot and get to know each other more personally and that was just as special as anything we ticked off the to-do list.

Those days where the work is good AND the time together is good? These 3 days were exactly that.

Lauren flew over from Hobart and Tracy is Sydney-based and honestly, getting to just be in the same place as the people you work extremely hard alongside every day hits differently ❤️

What makes me happiest though is that the energy these two bring isn’t just about the work….

It’s about genuinely caring. Caring about the women we help, caring about doing things well, caring about this business and the people in it.

That’s not something you can manufacture and I don’t take it for granted - as someone who puts her whole heart into this, it’s so important 🙏

My heart feels so so full and I am so grateful for not only them, but my entire team that helps me build my dream to change as many lives as we can 🥰💫 👯

14/05/2026

I’ve been in Sydney for a week so far and these are some of my favourite healthy meals that I’ve ordered on UberEats or had out! 🤤 

Can you tell I’m a huge sucker for a chicken salad? 😂

1️⃣ Core crunch salad and added roasted carrots from (had 2 times already). I removed the avo as the walnuts plus the dressing was enough calories from healthy fats for me! I don’t track, I’ve just done this for years so I can eyeball food 😁 I could have dropped the walnuts and had the avo.. just felt like the crunch!

2️⃣ Roast chicken & a side of roasted veggies from when I was up north over the weekend

3️⃣ Order was too complex so I took a screenshot 😬😁

4️⃣ 5 spice chicken salad from while I did some work. So nice..

5️⃣ Avo smash on GF toast but added grilled chicken to ensure it was a high protein meal! Can’t remember cafe name but I guess this is quite a standard order ☺️

Do you have any go-to spots around Tamarama, Bondi or Paddington for healthy bowls like this? Bonus if it’s cosy to work there also?! Let me know in the comments 🥰 

I swear Perth does none of this sort of food…. So I jump on it hard 😂

04/05/2026

Feeling stuck?

Had a long ‘off’ period and struggling to find that motivation to start again?

Firstly, release the guilt. It’s in the past, you can’t go back and change that now ❤️

Next? Remember that action creates motivation. It’s truly the only thing that does!

What doesn’t create motivation is sitting there doing nothing and feeling overwhelmed.

So just think of the day in-front of you (not the next month or ‘x’ amount of time it’s going to take to get back there).

Eat healthy, move your body.

Then the next day, do the same.

You’ll quickly see how the motivation NATURALLY comes after just taking action for a few days.

Tell me below, who’s felt this before? I know I have! In every area of my life…

Also tell me, have I inspired you to take action? Maybe it’s your dinner tonight? Maybe it’s that walk outside this afternoon? Comment so that you’re accountable (it counts as a step too 😉)

Let’s all start the week with intentional actions and small steps on our way to achieving those bigger goals 💃

23/04/2026

“I want to eat healthier… but it just feels expensive right now”

I’ve been hearing this a lot lately – and I completely understand why.

But here’s something I really want you to consider 👇

It’s not just about what you’re spending on groceries.

It’s also:
✨ how often takeaway creeps in
✨ how much food gets wasted
✨ how your energy feels day to day
✨ how in control you feel with your eating

Because without a plan, things can feel harder (and more expensive) than they need to.

But when you have a simple structure in place:

💡 your food goes further
💡 you waste less
💡 you rely less on last-minute options
💡 everything feels more in control

I’ve just shared a new blog with 12 practical tips to help you eat well while making your food go further, plus, what the research says about whether healthy eating is more expensive or not...

If this has been on your mind lately, it’s definitely worth a read 💚👇🏼

Is healthy eating expensive? No. Discover why eating healthy on a budget actually costs less, plus 12 proven money-saving tips from our community that work in real life.

20/04/2026

Here’s the thing most people get wrong about sugar in products…

Just because something has sugar in the ingredients list doesn’t automatically make it “bad” 🚫

After sharing my Chicken Enchilada Bake recipe on my website, I got SO many questions about the sauce I used… so let’s clear this up 👀

✅ You don’t need to be perfect to live a low sugar life
✅ You don’t need to make everything from scratch
✅ And you definitely don’t need to fear small amounts of sugar

Here’s what actually matters 💡

👉 Check where sugar sits in the ingredients list
👉 Compare products per 100g (not just per serve)
👉 Then look at how much you’re actually eating

For example 👇

If a sauce has 5g of sugar per 100g, and a recipe uses 400g but serves 4 people… that’s only 5g of sugar per serve.

That is not something to stress about 🙅‍♀️

Especially when the rest of that meal is whole foods and balanced with protein, fibre + healthy fats 💪

That small amount isn’t going to spike your blood sugar or undo your progress.

This is exactly what I teach inside my programs 💚

A realistic, sustainable way of eating that helps you lose the bloat, slim down AND still enjoy your food 😌

Save this for your next grocery shop 💾

👉 It doesn’t have to be all or nothing 💚 Who needed to hear this today? Did this help you?? Let me know below 😌😌

02/04/2026

Looking for some sugar free, gluten free treats that still feel indulgent this long weekend? 🐣
​
I’ve put together 6 of my favourite healthy recipes for you 💚
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Now, let’s be real…
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It’s not just about calories – it’s about how you feel after you eat.
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High sugar foods → spike → crash → cravings → more snacking
(we’ve all been there 😅)
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But when you opt for lower sugar alternatives that support a steadier blood sugar response, you’re far less likely to end up stuck in that cycle.
​
Which means:
💚 Fewer cravings
💚 Better energy
💚 More control around food
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And honestly? These recipes taste like the real deal anyway 🤤
​
Perfect to enjoy yourself or make with the kids over the long weekend 😉

👉 Grab all 6 recipes here:

https://healthwithbec.com/recipes/category/Easter

Which one will you try first?! 😍

29/03/2026

A few of my favourite wholesome moments captured in March ❤️

Still can't believe I was awarded Woman of the Year for Women’s Fitness Australia!! 🥹

I cherish and romanticise these moments so much in the time I spend off the computer - time with the people I love most, taking in the beauty of the sunrise & sunset, getting lost in a tv show at night…

PS if you haven’t watched Love Story yet what are you even doing?! It’s a must. Seeing fireworks outside my window while I was watching the wedding episode was something else 🥲 currently listening to all the songs from it on repeat 💫

08/03/2026

An important, heart felt day today…

Let’s talk about strong women.

All of the strong women I know chose themselves. 💚

Through the hard seasons, moments of doubt and discomfort of making change.

International Women’s Day is a celebration of every woman who has done the work to become who she is today.

The woman who started the business.
The woman who rebuilt her confidence.
The woman who decided she deserved more.

I’m personally incredibly proud of the company I’ve built over the last 10 years, and the woman I’ve become through it - despite the set backs, challenges where I’ve wanted to give up, judgement and people doubting me at the start.

But more importantly, I’m proud of the thousands of women who have put themselves first and found a new level of confidence with me. ❤️

It’s not just about weight loss.

When women put themselves first and transform their bodies and health, it trickles into every area of their life.

I see this inside the Tribe weekly. 👯🥰

Every year I grow stronger and prove to myself that I can achieve anything I go after - and so can you.

Here’s to women who back themselves.

Women who refuse to let anyone tell them what they can or can’t do.

Women who take risks and push through the uncomfortable to build a better life for themselves.

And, most importantly, women who support other women along the way. THESE are my kind of women, and exactly what this community is 🥰

Tag a woman you admire 👇
Happy International Women’s Day 💚

20/02/2026

You did NOT gain 1–2kg of fat overnight.

No matter what the scale says 💚

Last week I suddenly felt heavier.

Jeans tight.
Stomach puffy.
Mood low.

When the scale jumps overnight, especially when you eat well and train consistently, it really messes with your head.

But here’s what most women don’t understand:

To gain 1kg of body fat, you would need roughly 7,000 calories in surplus.

So unless that happened… it’s not fat.

And when you don’t understand that, you either restrict harder or panic, which usually makes everything worse.

I used to spiral at these times until I understood the science behind fluid fluctuations.

That’s exactly why I recorded this week’s podcast episode.

In it, I break down:
👉Why fast fluid fluctuations happen
👉How stress and poor sleep amplify retention
👉Why it’s worse in your luteal phase
👉How months of ongoing stress can affect your cycle
👉And why carbs, salt and lifting weights can temporarily shift the scale

If the scale has been playing with your head lately, this episode will help you breathe easier and stay consistent instead of spiralling 💚

Comment ‘WATER’ below and I’ll send you the link 🎧

And save this for the next time you suddenly feel heavier 🙏💾