Health With Bec

25/08/2026

Did you know that Italy's obesity rate is 40% lower than ours, and it's barely moved in twenty years?! 😮

In Australia, two out of every three adults are living with overweight or obesity. The obesity rate alone has nearly doubled since 1995.

I’ve just returned from 6 weeks in Europe, and every time I go to Italy, I notice it...

The locals are leaner. Noticeably leaner.

And this is the country of pizza, pasta, w**e, and bread. 🍝🍷

So what are they actually doing differently?

It comes down to 4 simple habits you can start doing today, and I've broken down exactly what they are in my latest blog. 💚

Read the blog below!

https://healthwithbec.com/blog/why-are-italians-leaner-than-australians

16/07/2026

Quite hard to find the words for this one but I’ll try…

I first met Brooke about 7 years ago. I reached out to her on Instagram as she also had a membership and it’s one of the things that inspired me to create mine - the Health with Bec Tribe.

What started as an Instagram connection and someone I saw as a role model, turned into an extremely close friendship quite fast.

Fast forward and we’ve shared many moments around the world together - all as a result from working hard for our dreams. Brooke drove 8 hours to meet me in Venice a few years ago, now I’ve come here to her new home town in Croatia - she’s moved her life here!!!

She’s always inspired me - but maybe now, the most 🥲

She’s created a life for herself where her goal is only peace. A version of success that I now truly long for and am trying to create too - not the constant hustle, but a version of life that’s far more full with things like slower mornings, more hours of quality time, far less hours of work, and lots of peace. This is what the European life shows you. And it is possible.

Friends that inspire you are priceless, and I’m so grateful for mine. Having friends that can show you what’s possible and cheer you on in your own life too is vital. What an insanely wildy special few days to live the way she does and see what she’s built - and still more to come 🥰🥰

19/06/2026

Real talk - the body scanner at your gym is basically useless 🙃

The results are simply just not reliable.

I have so many women telling me about their body scan results, saying things like “omg I’ve gained a kg of muscle in 2 weeks” or “I’ve lost 3% body fat in 1 month” - and I’m sorry to say, but this just isn’t possible. The machine is lying to you!

In reality, losing around 0.5% body fat per month is great progress for most women - and building meaningful muscle takes consistent months of training and dialled in nutrition. If your scanner is telling you otherwise, it’s not reflecting reality.

Gym body scanners (like InBody machines) use bioelectrical impedance - and the readings shift dramatically based on:
👉🏼 How hydrated you are
👉🏼 When you last ate
👉🏼 What time of day it is
👉🏼 How recently you exercised

So you could get two completely different results in the same week and neither one is accurate.

If you’re serious about understanding your body composition - especially if you’re weight training - a DEXA scan is the only real truth.✅

Here’s why knowing your body comp actually matters so much more than just weighing yourself at home too👇

When you’re losing weight the right way (like the way I teach), you’re losing fat and preserving or even building lean muscle. But the scales at home can’t show you that. You might see the scale barely budge - or not move at all - and feel like nothing is working, when actually your body composition is changing significantly!

💪 More muscle = a stronger metabolism = easier weight maintenance long term.

The scale is just one data point. Your muscle to fat ratio tells the real story.

I actually just had mine done and the results were so interesting 👀

Drop a 💪 below if you want me to share them!

08/06/2026

It’s my 10th business birthday - and what a journey it’s been 🥲

I started Health with Bec at 23 years old with 1 client a week, no team, no roadmap and a passion for helping women that I couldn’t ignore.

Fast forward to now, and just over 78 000 women have joined the 3 Week Body Reset and over 36,000 have been part of the Tribe 😳🥲🤩

I’ve been so heads down building this year that I haven’t stopped to look back - until now.

Swipe through to read my year by year journey… I’ve never put it all together like this before. 🥲

To every single woman who has been part of this journey in any way, thank you. You are the reason I started, why I believed in myself when not many people did, and the reason I’ve never stopped - despite how hard it is at times 🥰🥰🥰

08/06/2026

Eating high protein, high fibre and gluten free is easy when you have the right recipes...
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These are just some of the recipes inside the brand new June meal plans that just dropped in the Tribe 🥳
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Every single one is calorie controlled, high protein, high fibre and anti-inflammatory - designed (by me) to help you lose weight while protecting your metabolism, hormones and gut health.
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Because when all of those things are working together? That’s when your results can actually be sustainable and protect your longevity too 💚
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I do all the thinking for you:
✅ Done-for-you meal plans that help you meet all of your needs
✅ Shopping lists to save you a tonne of time
✅ Calories counted (no need for apps)
✅ All guesswork gone
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If you’ve done the 3 Week Body Reset in the past and loved it, the Tribe is your step 2. You don’t need to redo the Reset first, you can jump straight in and have these recipes in your hands today. 💃
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Click below to learn more and join us now! ​ 😍⤵️

www.healthwithbecshop.com/tribe

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 😌😌