** BUILD YOUR BASE with BEC **
For years n years n years, I have harped on about building your base level of fitness and strength.
I have built the base of 100's of women, my own base and the base of this kid right here.
So it made sense that I create a program to help women 35+ BUILD their BASE 💪💪💪
I am excellent at coaching, i can do this stuff with my eyes closed.
I know what works and I get fast and lasting results for the women I train.
But the tech side of stuff...hmmm, I'm learning 😉
I am so so close to officially launching this program!! I have worked hard behind my kids laptop, learning about landing pages and sales pages and links that link everything!
I have several women who have already started testing the workouts, and they are loving the accountability and the challenging drills.
I want 5 more women to help me by testing this program!!!
If you want to BUILD your BASE over the next 8 weeks, if you want accountability and results that last... get on board!
I would insert a link here...but i haven't worked out how.
So you'll need to DM me 😉🙏
Becs FitLife
Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Becs FitLife, Personal trainer, Emerald Community Gym Worrell Reserve, Melbourne.
BUILD YOUR BASE 💪
Why do I train myself AND all my clients with the fundamental movement patterns of push, pull, hinge, squat, bench, deadlift, press, lunge ???
Because it WORKS 💪
Add in just the right amount of cardio and impact moves through plyos, jumps, rowing, sprinting and sometimes the dreaded burpee..and you have an excellent training regime that gets results.
After years of training young women, older women, mums, myself...I KNOW what works.
We just gotta do it! And do it consistently.
My 8 week Build Your Base Program is a good place to start... I currently have 4 women testing my program and I will be taking only 6 more on.
Want in?
Message me for details ✨️
Used a VB stubby as my sprint marker 🍺
Today was a beautiful day for a run. And if i feel good, you better believe I'm gonna run HARD.
So, hills sprints it was 🤢💪
What a way to feel alive!! And dead at the same time.
Heavy metal in my ears, a steep dirt road, empty stubbys to mark my finish lines.
If only this didnt tax my body as much as it does...i would do it way more often.
But if your not in chemical menopause or on hard-core cancer meds...TRY IT 😅
Start with 3km easy jog warmup
🔸️ 6 x 15sec uphill sprints
🔸️ 3 x 30sec uphill sprints
🔸️ 3 x 40sec uphill sprints
Finish with 3km harder than usual run pace
I shall now spend my next 48hrs eating all the food, napping, stretching and enjoying this post run high.
For all my run nerds who love stats, ill post them in my stories.
I ended up covering 8.4km, hr hit 184, fastest pace was 3.33.
If you are looking to improve your endurance and speed, try this challenging run combo!
(I'd suggest trying it on the flats...cause a 4min flat out run on Emerald hills was disgusting 🫣)
Have fun and let me know if you give it a go ✌️
The basics WORK 💪
If you want to look and feel good about your body plus BE strong as a m***a f*cka ... You gotta BUILD YOUR BASE and you gotta lift weights.
Consistently lifting 3-5 times a week.
Consistently eating well.
Consistently sleeping well and managing stress.
All the work I do with myself and my clients to build our bases, involve consistently doing the basics of -
➖push ups
➖squat
➖bench
➖deadlifts
➖press
➖pulls
➖single leg and arm moves
With a few fun variables thrown in 💪
You don't have to sweat bullets and get out of breath, or be sore for days for it to be a great workout.
I just did my total body dumbbell session and it was nothing crazy, i'm not sweaty or exhausted... But I can barely type this as my arms are shaking and trembling so much!!
Does your training have a purpose?
I can't imagine mindlessly working out for hours and hours every week just to look and feel the same month after month.
At 49yrs old, my body is still feeling sturdy and strong, despite being in chemical menopause with all the menopause sh*tness going on.
And, i reckon i look pretty damn fine with my clothes off and I feel like I could defend myself in a fight... so yeah, winning 💪😅😊👊
11/08/2026
Felt hungry for a snack 😋
Im easily pleased when it comes to food.
Basic, simple, uncomplicated, zero prep and I'm a happy little vegemite.
Or Promite as I have here...with avocado and pumpkin on toast.
Im not weird, your weird for thinking this is weird 😜
04/08/2026
Would you eat this ?
This was my lunch today.
Its the first time I've tried this combo.
Eggs x2
Egg whites x4
Greek yoghurt
Pumpkin
Avocado
Seasoned with dill, salt n pepper
Verdict .... really good 👍
Fast and easy to prep using leftover pumpkin.
Macros come in at 35P 16F 23C and 363C and kept me full for hours.
So, would you eat this?
Its doing the virtual rounds on insta and I can see why...its pretty yum 😋
01/08/2026
July 2026 began with 40 deg heat in Rome and finished with 8 deg in Emerald ☃️
Feeling nothing but gratitude this month as I reflect on these past few weeks.
🔹️ Palatine Hill Rome was amazing
🔹️ We ate and drank our way around Italy 🇮🇹
🔹️ I quickly (with no real plan) launched a Winter Bootcamp that sold out immediately and freaked out when memebership sold wayyyy over my capacity 🙌
🔹️ Proud to see people wearing my hoodies around town ☺️
🔹️ Incredible feedback and results happening for clients and class members and despite it "technically" being the quietest time of the year in my business, I'm flat chat 🙏
🔹️ Loved dancing my b***y off with my JB mates The Jungle Body With Tay Chloe Bedson Rosemary O’Brien
🔹️ Enjoying my winter walks around town 🚶♀️
🔹️ Kind of got a new car 🤷♀️
🔹️ Gifted 4 bunches of flowers by a stranger 💛
Just some of my July highlights.
I hope your July has some beautiful highlights too.
✌️✨️
30/07/2026
A hot topic in the gym this week has been around food, meals, protein hacks, glp 1's and supps.
And its soooooo interesting to me listening in on the different conversations happening.
You've got the younger gym goers who seem to have a great balanced approach and food freedom ✔️
The lunch crew are ALWAYS talking about what meals they will go home and eat after training ✔️
There's some people struggling with macros and calories and using tracking apps 😒
Others who just dont know how or what to eat to support their goals 😒
And everyday...I've been asked.. "what do you eat bec" ?
And I'm like "look at my instagram and you'll see cause I'm one of those dorks who takes pics of her food" 😉
But I haven't really been talking about my food and meals for a while now... cause you know...its really just always the same.
I have basically eaten the same way for years now.
Once you work out what works best for YOU, your unique nutritional needs and what suits your body and training and routine, its really quite simple.
But...it can take a little while to get this point.
So, I'm gonna post a fair bit over the next few weeks about my journey with food, how I reached a balanced place in my life after years of restricting/binging/purging and obsession.
I haven't spoken on here about this stuff for AGES !!
And that's because I am truly in a place of peace and food freedom.
But a few conversations in the gym this week have made me realise how far I've come.
And me sharing how and what I do, may help some of you if your feeling stuck.
So strap in...its gonna get juicy 😋 ✌️
Wanna get STRONG & FIT?
Tuesday mornings at ECG will get you the results you are chasing.
This session is fast and tough.
Challenging but achievable.
Accessible (non members welcome) and cheap ($20)
And I'm sure, every single woman who has done one of these classes will agree with me when I say they are AWESOME 👌
I call these HYBRID.
And they are the classic 'Bec' style classes that people love because they WORK 💪
I have 2 spots left for these Tuesday 9.15am sessions, small group pt with some wicked ladies who work HARD, laugh HARDER and always bring it 💪💪
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Emerald Community Gym Worrell Reserve
Melbourne, VIC
3782