Becks Wellness

Becks Wellness Welcome! I help women feel confident and comfortable in their own skin.

Adherence - or whether or not you can "stick to the plan" -is a huge indicator on whether or not a specific way of eatin...
09/08/2024

Adherence

- or whether or not you can "stick to the plan" -

is a huge indicator on whether or not a specific way of eating (diet) or exercise plan is right for you.

Yes, some discipline has to be involved...
..but isn't life so much better when you enjoy your food and your movement?

That's why I believe that when you are aiming for a HEALTHY weight for YOU...

- not based on society's standards or what you think you "should" look like -

- a weight in which you have energy, you feel confident, and your health span is improved -

Your "plan" is a whole lot easier to stick to.

Back by popular demand!If you love eating from a bowl...If you are trying to increase the protein and fiber in your meal...
09/03/2024

Back by popular demand!

If you love eating from a bowl...

If you are trying to increase the protein and fiber in your meals...

If you want to know what a balanced 'bowl' looks like...

Then this is for you!

Comment "BOWL" below, and I'll send it to you!

As much as I love the idea of - and many aspects of - intuitive eating.....it's not always practical for women that have...
09/02/2024

As much as I love the idea of - and many aspects of - intuitive eating...
..it's not always practical for women that have dieted their whole lives.

Oftentimes, creating an eating schedule can help regulate your appetite...
..alongside letting you know whether or not your are eating enough at your meals.

If you find yourself reaching for food in-between your set meal times, you can ask yourself:

Why am I eating?

If hungry, what did I eat at my last meal? What can I ADD to make it more satisfying for longer?

If you're eating for another reason - What else could I do besides eating that will satisfy this impulse?

It's such an easy card to play.But it can also be the thing holding you back from who you want to show up as in this wor...
08/29/2024

It's such an easy card to play.

But it can also be the thing holding you back from who you want to show up as in this world.

It truly comes down to a choice

Choose to be the victim

or

Choose to take back control of your health

Multiple studies* have shown that people drastically underestimate the Calories they consume throughout the day......a f...
08/27/2024

Multiple studies* have shown that people drastically underestimate the Calories they consume throughout the day....
..a few nuts there, a 'spoonful' of oil there, a handful of chips here...
..it adds up.

That's why portion control, Calorie tracking, or Macro counting CAN be useful for a period of time...
..just to build AWARENESS.

But if you're anything like me, you don't want to painstakingly measure every single thing you put into your mouth.

So these are a few tips to help you manage your hunger, blood sugar levels, and appetite on your journey to your healthiest weight.

Keep in mind that we don't always eat because we're hungry...
..it could be habit or emotion driving us.

So building some structure around your meal timings, ie every 3-5 hours, can help you distinguish your eating routine.



*PMC5055397

There are so many nuances to health and nutrition. What works for you might not work for you neighbor, friend, husband, ...
08/24/2024

There are so many nuances to health and nutrition.

What works for you might not work for you neighbor, friend, husband, co-worker.

In fact, there are pros and cons to each one depending on YOU - your body, your age, your goals.

So please do your research before jumping on a diet bandwagon.

Better yet, seek out support from an expert that has your best interest at heart.

I'm sure you know by now that healthy, sustainable weight loss is much more than just calories in versus calories out. T...
08/22/2024

I'm sure you know by now that healthy, sustainable weight loss is much more than just calories in versus calories out.

Thermodynamics matter, but so do your mental, emotional, and overall physical/hormonal health.

That being said, at the end of the day...
..does food or exercise make the biggest difference when it comes to weight loss?

Studies show that your DIET - what you put into your mouth - plays the biggest role in losing weight, making up about 70-80% of the effort.

But exercise is super important for keeping the weight off and staying healthy...
..keeping your muscles strong, boosting your metabolism, and supporting your heart and overall health.

Research shows that when you combine exercise with mindful eating, you can minimize the slowdown in metabolism that often happens during weight loss.

Focus on what you eat to lose weight, but don’t skip exercise.

It’s key to maintaining weight loss and feeling your best.

As is getting enough sleep, managing stress, and creating a positive environment to support your goals.

"How did you do it?""I made a decision."That's what one of my clients says all the time when people ask her how she lost...
08/21/2024

"How did you do it?"

"I made a decision."

That's what one of my clients says all the time when people ask her how she lost over 40 pounds.

She set an intention...
..and then she followed the plan to get there.

She anticipated situations and events that would come up.

No, she didn't avoid gatherings...
..she didn't deprive herself.

But she did anticipate the barriers that would come between her and her goal -

and she knew what she would do to overcome them.

We walk through so much of our lives reacting to situations.

But it's amazing how much easier goals become when we gain clarity and then chart the route to get there.

Detours and bumps in the road - when anticipated - just become parts of the journey.

I know I talk about plans all the time, but that's because I see way too many women out there just wishing that their health will change without a roadmap to get them there...

Many of us not only work 9-5 jobs, but we also - - have dependents- have hobbies- have household responsibilities/chores...
08/17/2024

Many of us not only work 9-5 jobs, but we also -

- have dependents
- have hobbies
- have household responsibilities/chores
- have social obligations
- need time to ourselves

So how in the world can we prioritize our health - let alone weight loss - with everything going on?

These are a few things that have helped me through this particularly busy season of my life:

1. Plan ahead: Food, workout, schedule...it all starts with some foresight and intention.
2. Create tiny, do-able non-negotiables: Even when all your best efforts fall by the wayside, what are the tiniest "wins" that you can squeeze into your day? 10 minutes of movement? Protein and plants at every meal?
3. Stack the morning: MOST women have the most energy and will to conquer the day in the morning. So USE it. You'll be amazed at the energy - and confidence - boost that can give you throughout the day.
4. Combine your healthy habits with your social life: Walk and talk!
5. Create a supportive environment: This is social and physical. Make sure those around you know and support your goals. Surround yourself with tools to make your healthy habits EASIER, not harder.
6. Plan for rest: My personal kryptonite. And guess what? Not doing it leads to burn out and low drive. Make sure you are scheduling time for yourself to recharge.

There's a reason why marketing dives into emotions.....especially pain. Because deep emotions draw out your need. If you...
08/14/2024

There's a reason why marketing dives into emotions...
..especially pain.

Because deep emotions draw out your need.

If you're sitting on the surface level of your frustration and discomfort...
..then you'll continue to sit there.

True, lasting change comes when you can't stand it any more.

I just had a lady reach out to me because she wants my help.

She recognized that if she didn't change now, she would get lost and overwhelmed in the battle.

And I think she's incredibly wise and strong to recognize that the pain of her current state is more than the discomfort she'll experience in her journey to a healthy weight.

If you truly want to change, then the greatest gift you can give yourself is to take that first, uncertain step.

You've got this.

And know that if you need any help, I'm here, in your corner. x

Frameworks can be super helpful.....but diet dogma has to go.There isn't a "one-size-fits-all".We all have different bod...
08/11/2024

Frameworks can be super helpful...
..but diet dogma has to go.

There isn't a "one-size-fits-all".

We all have different body types, different access to resources, and different goals.

Which makes social media SUPER confusing.

Hone in on what YOU want...
..get really clear...
..and then figure out who to trust in that space.

That helps clear up 99% of the noise out there.

The overwhelm is real.....so is the fear of missing out. But guess what?There's a 99.99% chance that you already know so...
08/07/2024

The overwhelm is real...
..so is the fear of missing out.

But guess what?

There's a 99.99% chance that you already know something that you COULD do to support your health that you aren't doing now...
..or at least, that you could improve upon.

Sometimes - MOST of the time - that's a much better use of time than losing yourself online.

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Sycamore, IL

Website

http://beckswellness.com/

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