Shop - Becks Lives Healthy

Becks Lives Healthy is...

Your home for inspiration in living well by Becks!
wellness // training // eating // dog-mom-ing

Recipes
- Breakfast
- Lunch
- Dinner
- Snacks
- Dessert
Fitness
Running
Lifestyle
Travel
Work With Me
About+Contact
- Contact me
- About me
Shop

get specific:

top posts:

Stuffed Sweet Potato Breakfast Bowl

Recipes

Turkey and Quinoa Stuffed Peppers

Dinner

get specific:

top posts:

How to Fit a Workout Routine into a Busy Schedule

Fitness

How to Balance Running and Strength Training

get specific:

top posts:

Your Guide to Summer Running

Running

Strength Training Exercises for Runners

Running

get specific:

top posts:

How to Deal With Burnout as a Nurse

Nursing

How to Find a Therapist

get specific:

my favorite posts:

How to Maintain Healthy Habits as a Registered Nurse

Nursing

Should You Strength Train or Run First?

Fitness

Tips for Running Your First Half Marathon

Running

Recipes
- Breakfast
- Lunch
- Dinner
- Snacks
- Dessert
Fitness
Running
Lifestyle
Travel
Work With Me
About+Contact
- Contact me
- About me
Shop

Get Social

Get The Goodness In Your Inbox

Subscribe to get motivating fitness tips, healthy recipes, and more delivered to your inbox!

Thank you for subscribing!

Load more

Fuel With Strength
$15.00
Move With Strength
$60.00

search +
subscribe +

Recipes
Fitness
Running
Lifestyle
Travel
Work With Me
About+Contact

Your home for inspiration in living well by Becks! training // wellness // nursing // dog-mom-ing

join the community

@becksliveshealthy

Myth: You can target fat loss with exercise. That

Myth: You can target fat loss with exercise.

That would be nice, wouldn’t it?

Unfortunately, no matter how much you workout or exercise, you cannot “spot target” fat loss. While you can’t squat away those stubborn love handles, establishing a healthy exercise routine and good nutrition habits will help you lose fat overall, getting you closer to your goals. So, instead of targeting specific areas of the body, focus on your nutrition habits and training your full body! 🙌🏻

Did you know this fitness myth?!

#fitnessmyth #fatgloss #losefat #fitnesscoach #healthandfitness #womenshealth #womensfitness #fatlossgoals #fitnessgoals #fullbodytraining #womensworkouts #onlinefitness #onlinefitnesscoach #onlinenutritioncoach

PUMPKIN PROTEIN SMOOTHIE 🍂 This smoothie serio

PUMPKIN PROTEIN SMOOTHIE 🍂

This smoothie seriously tastes like pumpkin pie, but it’s good for you! It’s packed with protein, carbs from the pumpkin and banana, and healthy fats from the almond butter. I always add some granola to the smoothie for a little extra crunch 🙌🏻

If you’re a pumpkin fan, then this smoothie is definitely for you! Let me know if you give it a try! 🥰

Ingredients:
▫️ 1/2 frozen banana
▫️ 1/2 cup pumpkin purée
▫️ 1/2 tsp pumpkin pie spice
▫️ 1/2 tsp cinnamon
▫️ 1 scoop vanilla protein powder
▫️ 1/2 cup vanilla greek yogurt
▫️ 1 tbsp almond butter
▫️1/4- 1/2 cup unsweetened vanilla almond milk (depends how thick you want your smoothie)

Directions:
1. Combine pumpkin, banana, spices, protein, greek yogurt, almond butter, and almond milk in blender until consistency is smooth and thick. Add more almond milk if needed.
2. Transfer to a cup and add desired toppings! Enjoy! 💛

PS- adding granola at the bottom makes the smoothie even better 🥰

#smoothies #pumpkinsmoothie #postworkoutsmoothie #proteinsmoothie #protein #postworkout #nutritioncoach #healthymeals #fallrecipes #fallsmoothie #smoothierecipes #pumpkinrecipes

Should You Strength Train or Run First? 🏃🏻‍♀️💪🏻

The strength-train-or-cardio-first debate solely depends on one thing: your fitness goals.

Are you training for a distance run? Is your primary goal to lose weight? Do you want to increase strength? Once you identify your top fitness goals, you can determine the best order for your workout routine.

Benefits of Strength Training First:
While strength training first comes with it’s pros and cons, it’s most advantageous for the following fitness goals:

- Increasing strength
- Losing fat
- Building muscle

Additionally, strength training before doing cardio is a great way to prevent injury. When strength training first, your muscles won’t struggle with fatigue, leaving you prone and vulnerable to muscle strains, pulls, or worse. Better yet, your best energy and strength will be put to use during your strength training workout to improve muscle mass and increase strength.

Benefits of Running First:
On the other hand, if you’re a devoted runner, it’s likely be better to participate in your running training before hitting the weights. The following running goals would elicit a run-before-train routine:

- Long distance runs
- Marathon training
- Speed sessions
- Hill sprints

For avid runners, strength training is undeniably essential, but it’s important to remember that running is your ultimate priority. When it comes to intense or long-distance runs, I wouldn’t recommend strength training beforehand.

If you need help in reaching your fitness goals, click the link in my bio to apply for 1:1 online training 🥰💪🏻

#strengthtraining #runner #halfmarathontraining #onlinefitnesscoach #onlinefitness #crosstraining #crosstrain #strengthtrainingforrunners #weightlifting #functionaltraining #healthyliving #hermosabeach #onlinefitnesscoaching

Waiting to see progress after eating one salad…

Waiting to see progress after eating one salad…

While you might not see immediate progress after eating one nutrient-dense meal, don’t lose heart. Progress requires consistency!

In order to reach your health and fitness goals, you need to stay consistent. Here are some ways to improve your consistency:

▫️Plan Ahead: Scheduling your workouts and meal prepping for the week are two great ways to set you up for success.

▫️Sleep: Making consistent, healthy decisions is easier to do when you’re well rested. Aim for at least 8 hours per night for a healthier lifestyle

▫️Accountability: Ask a friend to be your accountability partner and keep you accountable to your new health and fitness goals.

How do you stay consistent with your health and fitness? 👇🏻

#healthandfitness #womenshealthandfitness #fitnessgoals #healthgoals #womenshealth #womensfitness #consistency #progress #healthandfitnesscoach #onlinefitnesscoach #onlinecoaching #consistencyiskey🔑

Stovetop Cinnamon Sautéed Apples Apple season

Stovetop Cinnamon Sautéed Apples

Apple season is here! My favorite! Growing up on the east coast one of my favorite memories was going apple picking every fall.

Now that I live on the west coast, I want to relive some of my favorite childhood memories by creating my favorite apple recipes in the kitchen! I recently discovered @stemiltfruit SweeTango Apples! They’re super crunchy and sweet and can be found in stores all over the west coast! I love snacking on slices with peanut butter or refueling after a workout with a bowl of protein oatmeal topped with stovetop cinnamon sautéed apples! Perfect for muscle recovery!

Stovetop cinnamon sautéed apples are super easy to make and come together in no time!

Ingredients:
* 1 SweeTango Apple
* 1 tbsp coconut oil
* ½ tsp cinnamon
* ½ tsp apple pie spice

Directions:
1. Cut up apple in slices that are all about the same size
2. Add apples to a skillet with melted coconut oil, cinnamon, & apple pie spice
3. Cook over medium heat for about 5 mins, stirring occasionally until the apples become slightly soft.
4. Remove from heat and serve with oatmeal Enjoy! 🥰

West Coast friends- have you tried SweeTango Apples?! 👇🏻

#WorldFamousFruit #SweeTangoApples #NWApples #oatmeal #appleseason #applerecipes #nutritioncoach #hermosabeach

As an online fitness and nutrition coach, register

As an online fitness and nutrition coach, registered nurse, & health and fitness blogger, you could say I wear a lot of hats…

But, I can’t imagine it any other way!

I’ve dedicated my life to helping other women live healthier, stronger, happier lives. And, all of these roles allow me to do so 🙌🏻

So, now it’s your turn… What hats do you wear? 👇🏻

#onlinetrainer #onlinefitness #onlinenutrition #nutritioncoach #fitnesscoach #registerednurse #healthandfitnessblogger #fitnessblogger #healthblogger

What a difference a whole year can make 🙌🏻💛

#healingjourney #wellness #healingjourneyselflove #selflovejourney #selfloveclub #mentalhealthawareness #wellnessjourney #wellnessjourney2022

What is the biggest thief of your fitness goals an

What is the biggest thief of your fitness goals and progress?

STRESS🤯

Did you know that excess physical or mental stress can lead to fat gain and muscle loss? It can actually inhibit physical performance, too. This is why stress management should be a HUGE part of any fitness program!

Chronic stress (physically or mentally) can lead to:
-Overeating and under-eating
-Headaches
-Poor digestion
-Insomnia
-Anger, sadness, or feelings of depression
-Reduced motivation
-Muscular or joint pain
-Insulin resistance (from increased cortisol levels)

So, how can you effectively prevent stress from ruining your health and fitness goals?

▫️Assess your training. Do workouts feel excessively hard? Do you often dread your workouts? Is your body recovering poorly?
Make adjustments to your training. When life throws curveballs, don’t be afraid to turn the dial down or change your workouts.

▫️Adjust the intensity, duration, frequency, and/or volume until life levels out a bit. Allow yourself to take breaks as needed.

▫️Fuel your body well. Make sure you are eating enough nutrient-dense, whole foods. Limit inflammatory foods, like sugar and
alcohol.

▫️Make sleep a priority. Lack of sleep is one of the biggest causes of physiological stress. Aim for at least 8 hours per night, even if that means skipping a workout.

▫️Find ways to relax. Give yourself space to be still, write, talk to a therapist, or do something creative. Find ways to take a breather and wind down, so that your body isn’t in a constant state of stress.

#stress #stressmanagement #physicalstress #mentalstress #stressrelief #fitnessgoals #fitnesscoach #onlinefitnesscoach #stressmanagement #fitnesscoaching

4 Common Post-Workout Mistakes You’ve invested

4 Common Post-Workout Mistakes

You’ve invested time, energy, and sweat into your health and fitness. The last thing you want is to make silly mistakes that impact your progress.. Am I right?

Here are 4 of the most common post-workout mistakes to avoid:

▫️Skipping your cool down routine and stretches- During your cool down, your body moves from a sympathetic to parasympathetic state. It’s also a great time to incorporate a stretching routine to prevent tight or imbalanced muscles.

▫️Not including rest days in your workout program- Rest days are necessary for your muscles to repair and rebuild. During your workout, they’re broken down. Without adequate rest, they can’t repair and become stronger.

▫️Ignoring the importance of post-workout nutrition- It’s imperative to refuel your muscles after a workout. Always consume protein and carbs within 30-60 minutes after your workout.

▫️Skimping on sleep- Just as rest days allow for muscle repair, so does sleep! Skimping on your sleep to get a workout in is like jumping over dimes to pick up pennies. Sleep is essential for any fitness goal!

#postworkout #postworkoutroutine #cooldown #stretchingroutine #postworkoutnutrition #postworkoutmeal #refue #healthandfitnessgoals #postworkoutmistakes #fitnessmistakes #fitnesscoach

Didn’t feel like working out today, but here we

Didn’t feel like working out today, but here we are!

I’ve said it before and I’ll say it again.. Consistency is KEY.

Am I always motivated? No. But, do I always show up? Yes. This is the secret to success!

Here are 5 tips to keep you consistent:

▫️Schedule your workouts ahead of time and don’t double book yourself.

▫️Follow a workout plan and know your plan before you step foot in the gym.

▫️Set out your gym clothes the night before.

▫️Learn the best time of day for you to workout: before work, after work, during your lunch break?

▫️Ask a friend to be your accountability partner (or your fur baby) 🐶 My fur babies definitely help keep me consistent with getting out for my daily walks!

What helps keep you consistent?!👇🏻

#consistency #consistencyiskey #motivation #motivate #gymmotivation #gymworkouts #workouts #womensworkouts #dailyhabits #healthyhabits #womenshealth #womensfitness #fitnessinpo #goals

6 Tips for New Runners 🏃🏻‍♀️ Okay, so

6 Tips for New Runners 🏃🏻‍♀️

Okay, so you’ve put running on the back burner over the last several weeks, months, or maybe even years. There’s no shame in that! But, if you’re ready to get back to your old running self, there are few things to keep in mind to make your running routines safe, healthy, and successful!

▫️Start Small
No matter where you left off in your running journey, it’s best to start small and work your way back up to the running routine you’re used to. It’s important to avoid doing too much too soon. Keep your pace and overall distance in check.

▫️Have An Open Mind
Maintain an open mind as you journey back into the world of running. There’s a solid chance you won’t be able to pick up exactly where you left off, and that’s okay.

▫️Have A Plan And A Goal
What’s your running goal? Are you training for a marathon or running event? Maybe you have a weight loss goal in mind? Or do you simply have a newfound love for running? Despite your running goal, it’s essential to create a plan to reach it safely and timely.

▫️Find Inspiration
Starting running from scratch can feel intimidating and sometimes overwhelming. An effective way to fight these negative feelings is to find inspiration. Why have you decided to lace up the old running shoes? Similar to setting your goal, determine your why. Keep your inspiration in the forefront of your mind.

▫️Find An Accountability Partner
One of the best ways to conquer any new challenge or goal is to find an accountability partner. Your accountability partner, or running buddy, should be someone who has similar goals as you and is willing to keep you accountable to them- even when times get tough. Who can be that kind of accountability partner for you?

▫️Cross Training
Cross training can be extremely beneficial to runners. Essentially, it means participating in various types of training (ie. running, strength training, mobility, yoga, etc). The goal with cross training is to use all methods of training to improve overall performance.

#runningtips #runnertips #halfmarathontraining #runnergirl #runnersofig #fitnesscoach #onlinefitnesscoach #strengthtraining #newrunner #hermosabeach

PUMPKIN PROTEIN SMOOTHIE 🍂 This smoothie serio

PUMPKIN PROTEIN SMOOTHIE 🍂

This smoothie seriously tastes like pumpkin pie, but it’s good for you! It’s packed with protein, carbs from the pumpkin and banana, and healthy fats from the almond butter. I always add some granola to the smoothie for a little extra crunch 🙌🏻

If you’re a pumpkin fan, then this smoothie is definitely for you! Let me know if you give it a try! 🥰

Ingredients:
▫️ 1/2 frozen banana
▫️ 1/2 cup pumpkin purée
▫️ 1/2 tsp pumpkin pie spice
▫️ 1/2 tsp cinnamon
▫️ 1 scoop vanilla protein powder
▫️ 1/2 cup vanilla greek yogurt
▫️ 1 tbsp almond butter
▫️1/4- 1/2 cup unsweetened vanilla almond milk (depends how thick you want your smoothie)

Directions:
1. Combine pumpkin, banana, spices, protein, greek yogurt, almond butter, and almond milk in blender until consistency is smooth and thick. Add more almond milk if needed.
2. Transfer to a cup and add desired toppings! Enjoy! 💛

#smoothies #pumpkinsmoothie #postworkoutsmoothie #proteinsmoothie#fallrecipes #protein #postworkout #nutritioncoach #healthymeals

Things I Wish I Knew Before I Started My Fitness J

Things I Wish I Knew Before I Started My Fitness Journey: Part 2👇🏻

Everyone was once a beginner. It’s just how the process goes. But, if I could go back in time and tell my rookie self pieces of health and fitness advice, this would be it (part 2):

1. The scale is NOT an accurate indicator of progress.
2. You have to eat enough food to make progress.
3. Longer workouts do not equal better. Focus on quality over quantity.
4. Sometimes the best way to increase strength isn’t adding more weight. There are other ways to make an exercise more challenging, like slowing down the movement, adding drop sets, or decreasing rest time.
5. Be mindful of the fitness accounts you follow on social media. Consider unfollowing any account that makes you feel insecure or less than.

What do you wish you knew before starting your fitness journey?

#fitness #healthandfitness #fitnessjourney #healthjourney #whatiwishiknew #fitnessadvice #fitnesstips #fitnesscoach #onlinefitnesscoach #onlinenutritioncoach #hermosabeach

TIPS FOR OVERCOMING AN INJURY: Unfortunately whil

TIPS FOR OVERCOMING AN INJURY:

Unfortunately while on your health and fitness journey there’s a chance you may get injured at some point. Here’s are some tips to help over come an injury and get back out there 💪🏻

- Sleep: 7+ hours a night to allow your body to get the rest it needs to help with repair!

- Nutrition: although it may seem appealing to reach for comfort foods - focus on nutrient dense foods to aid in the recovery process! Protein is going to be extra important along with other things like omega 3s, vitamin C & D, & zinc 🙌🏻

- Alternative ways to move your body: Consider different ways to move while injured:
▫️ If you can’t run, how about an elliptical or stationary bike?
▫️If you can’t use one leg or the other, can you work out your upper body?
▫️If you can’t use one arm/shoulder, can you still do lower body exercises like lunges/squats/step-ups?
▫️is strength training off limits - what about walking ? Yoga? 🧘🏻‍♀️

- Create a new routine: find a new normal for the time being.

- Mindset: remember this is only temporary. The more intentional you are during this time (with nutrition, sleep, rehab, etc), then the quicker you’ll be back out there!

- Gradual return: A slow, gradual return to your workouts. Start slow, start with light weights, incorporate a warmup/ cooldown, and focus on mechanics and form.

Have you ever dealt with an injury before? What did you do to overcome it?! 👇🏻

#strengthtraining #injuryprevention #sportsrecovery #mobility #sleep #nutritioncoach #nutritioniskey #fitnesscoach #activerecovery #injurypreventiontips #garminwellness

Attention busy moms- this video is for you ‼️

Attention busy moms- this video is for you ‼️

Trouble finding time to prioritize your own fitness and nutrition? Today @becksliveshealthy & @jessbaumgardner are sharing their favorite movements and a quick one- handed recipe you can do with your kiddos at home! 👇🏻

Exercises:
▫️Squats- 2 options here. You can have your kiddos squat with you OR hold them (depending on their size, that makes the squat 10x harder 🥵)
▫️High plank - start in high plank and have your little one crawl under back and forth. Set a timer for 30 secs. It’s going to tire them out, plus your core will be on fire 🔥 OR have them hold plank with you! Bonus points if they flex at the end 😉

Recipe:
Avocado and Egg Sandwich 🍳🥑 - all with one hand 🙌🏻 Do you have a little one you can’t put down?! This recipe is for you!

1. Fry the egg
2. Toast the bread
3. Mash the avocado
4. Time to assemble!
5. Enjoy! 🥰

#busymomlife #nutritionhacks #fitnesshacks #fitnesscoach #nutritioncoach #healthyroutine #healthykids

Things I Wish I Knew Before I Started My Fitness J

Things I Wish I Knew Before I Started My Fitness Journey: Part 1 👇🏻

Everyone was once a beginner. It’s just how the process goes. But, if I could go back in time and tell my rookie self pieces of health and fitness advice, this would be it:

1. Recovery is just as important as training. Incorporate rest days, stretching, foam rolling, and adequate nutrition to help your body recover.
2. Including a dynamic warmup before lifting or running is the best way to prepare your body and prevent injury.
3. Proper form is WAY more important than the weight you’re lifting.
4. Supplements won’t make or break your progress.
5. You’re going to feel awkward trying new exercises, like hip thrusts, but do them anyway!

What do you wish you knew before starting your fitness journey?

Part 2 coming soon!

#fitness #healthandfitness #fitnessjourney #healthjourney #whatiwishiknew #fitnessadvice #fitnesstips #fitnesscoach #onlinefitnesscoach #onlinenutritioncoach #hermosabeach

OUTDOOR FULL BODY WORKOUT Today I’m sharing a f

OUTDOOR FULL BODY WORKOUT

Today I’m sharing a fun outdoor full body workout 💪🏻 All you need is a bench- it can be done anywhere, at home, at the gym, outdoors, wherever you want!

Remember to like and save! 🤍

Repeat circuit 4x through:
▫️Reverse lunge to step up - 10
▫️Triple extension squats- 15
▫️Single leg pickups w/ flex- 10
▫️Low box power steps- 10
▫️Push -up with climber- 10
▫️Tricep dips- 15

What workout do you want to see next?!👇🏻

#outdoorworkouts #fitnessreels #fullbodyworkouts #equipmentfreeworkout #outsideworkout #bodyweightworkout #fitnessjourney #hermosabeach

September goals - let’s get it! ✍🏻

What’s one of your goals for the month? 👇🏻

#septembergoals #goalsetting #dreamsheet #newmonth #newgoals #freshstart

A day in the life with me! ▫️I always start m

A day in the life with me!

▫️I always start my day with a balanced breakfast. My Summer favorite is a protein smoothie with blueberries, protein powder, almond milk, peanut butter, and cinnamon.

▫️After eating my breakfast, I make an iced coffee to give me a little extra fuel for the day 🙌🏻

▫️Journaling is my favorite way to start the morning! It gets my mood right and sets my intentions for the day. It’s the best way to ensure I start my day on the right foot!

▫️Before jumping into work for the day, the pups and I go for a neighborhood stroll to soak up some sunshine and fresh air.

▫️Nowadays, most of my work day is spent on the computer at home, working on client check ins and programs, as well as new content for you guys!

▫️Most days of the week, I workout in the morning but this week I actually got in a few afternoon sessions instead!

▫️Before bed, you’ll find me snuggling with my pups watching Grey’s Anatomy 🥰

Through trial and error, I’ve learned the daily habits that best set myself up for a healthy, happy, productive day! What is one thing you must do to set yourself up for a good day?! 👇🏻

#dayinthelife #workout #weightlfiting #womenshealth #womensfitness #womensworkouts #journaling #gratitude #gratitudejournal #proteinsmoothie #balancedbreakfast #healthybreakfast #dailyhabits

EQUIPMENT FREE CORE WORKOUT Follow @becksliveshea

EQUIPMENT FREE CORE WORKOUT
Follow @becksliveshealthy for more workouts!

Traveling this weekend for the long holiday? This workout is perfect to do while traveling - it can be done anywhere, at home, at the gym, outside, at the beach, etc! ☀️ You can also use this core workout as a warmup before your strength circuit OR before or after a vacation run!

Repeat circuit 4x through:
▫️no touch windmill crunches (both legs are lifted off the ground - 10 each
▫️russian twist- 10 each
▫️shoulder tap to side tap- 10 each
▫️Superman with hold- 15

What workout do you want to see next?! 👇🏻

Remember to LIKE and SAVE 📌

#vacationworkout #summerworkout #travelworkout #fitnessreels #coreworkout #abworkouts #beachworkout #minimalequipmentworkout #corestrength #fitnesscoach #onlinefitnesscoach #hermosabeach

Becks In Your Inbox!

Subscribe to get motivating fitness tips, healthy recipes, and more delivered to your inbox!

Thank you for subscribing!

Search
About
Work With Me

©2018 Becks Lives Healthy. Site by ASDC.