Bec Kurtz - Real Life Health (2026)

10/09/2026

Sometimes a quickie is all you’ve got time for… 🤣

And while a nice long session can be very satisfying, sometimes you just have to work with the time available. 😉

Last night was one of those nights.
I didn't have time for a long workout, so rather than deciding there was no point doing anything, I went for a quick superset session:
💪 Rows + squats
💪 Bulgarian split squats + tricep dips
💪 Kettlebell deadlifts + lateral raises
💪 Finished with bicycle crunches
Quick. Simple. Effective.

Was it the most comprehensive training session I've ever done? No.
Did it still provide a useful training stimulus Absolutely.

This is something that gets overlooked when we're trying to improve our health. We assume exercise needs to be a full 45–60 minute session to be worthwhile.

So when we only have 15 or 20 minutes available, we think: I'll do it tomorrow when I have more time.
Except tomorrow gets busy too.

For women juggling work, family, farms, kids, grandkids, homes and everything else life throws at us, the ability to adapt matters far more than creating the perfect training schedule.

Some days you have time to train properly.
Some days you have time for a quickie. 🤣
Both count.

Because the workout you actually do will always achieve more than the perfect one you didn't have time for. And yes... I may have written this entire post just so I could legitimately tell you that sometimes a quickie really is better than nothing. 😂

08/09/2026

I asked AI why you should pay ME when you can ask IT 🤣

Here is it's response below... I also asked it to create images for this post, which were a bit of a fail, but will post them for amusement...

"Fair question, really.

These days you can ask AI to:
Write you a strength program.
Calculate your protein requirements.
Create a meal plan.
Explain menopause.
Give you healthy recipes.
Suggest ways to improve your sleep.
Tell you how to manage stress.
Build you a running program.
And give you a pretty impressive amount of health information in seconds.

So where does that leave someone like me?
Well...
I asked AI.

And somewhat inconveniently for its future plans for world domination 🤣, it pointed out something important:
Information isn't usually the problem.

Most of the women I work with already know quite a lot about health.
They know vegetables are good for them.
They know they should exercise.
They know strength training matters.
They know sleep is important.
They probably know that eating the entire packet of biscuits while stressed isn't solving the underlying problem.

What they struggle with is making all that knowledge work within their actual life.

And that's where a human relationship still matters.

AI can give you a program.
I can notice that you're struggling with it and ask why.

AI can calculate your nutrition.
I can listen when you tell me you've had an awful week and help work out what is realistically achievable right now.

AI can tell you to strength train.
I can watch how you move, understand your history, adapt what you're doing and help you build confidence in your body.

AI can explain behaviour change.
I can recognise the look on your face when something isn't quite right, even when you're telling me everything is fine.

And AI hasn't spent 30+ years working in health and fitness while simultaneously living through work, study, injuries, family responsibilities, teenagers, stress, changing bodies and all the other wonderfully inconvenient things that come with being human.
I have.

There's also something else AI can't replicate.
Someone genuinely giving a damn whether you succeed.
The check-in.
The conversation.
The accountability.
The encouragement when you're struggling.
The celebration when something finally clicks.
The relationship that develops when you've worked through difficult things together.

None of this means AI is the enemy.
I use it myself.
It's an extraordinary tool.

And if all you need is information or a generic program, you may genuinely not need a coach.
But if knowing what to do was enough, we'd all already be healthy, fit, financially organised, well rested and living our perfectly optimised lives. 😂

We aren't.
Because humans aren't information-processing machines.
We're complicated.

Our health exists amongst relationships, emotions, responsibilities, environments, habits, beliefs and decades of lived experience.

So perhaps the future of good coaching isn't about competing with AI on who knows the most facts.
It's about offering what technology can't:
Knowledge + experience + judgement + accountability + empathy + human connection.

Apparently even AI thinks I still have a job. 🤣"

Not a bad overview I thought, and I do agree with it 😊🤣. Images on the other hand need some work, but still better than what I can create 🤣

08/09/2026

Once Leanne understood what needed changing in her nutrition getting the results she wanted became much simpler.

Leanne is a busy rural woman who was already eating what many people would consider a fairly traditional, healthy country diet. Plenty of meat and three veg.

So the answer wasn't to completely overhaul everything she ate. It was understanding the details that were making a difference.

Once she became aware of:
🥩 How to structure her meals to provide the nutrition and protein her body actually needed.
🍽️ What appropriate portion sizes looked like for her, rather than simply labelling foods as “good” or “bad”.
🍎 How her snacks and choices between meals contributed to her overall intake.
She could start making changes that worked within the life she was already living.

It's the reason why in my 1:1 coaching we focus on a combination of nutrition, individual habits and real-life application. Because I don't need Leanne to eat like me, and I don't need her to follow some generic meal plan designed for hundreds of other women. I need to understand how Leanne eats, how Leanne lives and what Leanne needs and then work from there and when we applied those changes to her life…
…the results have been so so good!

Today, Leanne is feeling healthy, energetic and capable and what I particularly love is seeing what that allows her to do. She's out there living her life and doing wonderful things every day, rather than having her health hold her back from them.

And you know what the crazy thing is?
We didn't ONCE make her give up her normal country lifestyle, survive on tiny portions or completely change the foods she enjoys. We simply made what she was already doing work better for her and that's knowledge Leanne gets to take with her long after coaching finishes.

So, if you're currently feeling lost, confused or stuck with your nutrition, particularly when you feel like you're already eating reasonably well, you may not need another diet. You might just need someone to look at what you're actually doing and help you identify what needs adjusting.

Drop me a DM and let's chat about how we can simplify your nutrition and build an approach that works for you.

06/09/2026

Trip back home for Father's Day...
Good food, great company, weather surprisingly good 🤣, lots of cute little calves 🥰, just need Spring to really kick in and get some growth happening.

The intelligent part of me took boots and old clothes with me, the non intelligent part didn't get them out of the car and went with the 'she'll be right attitude' 🙄... which was fine until a calf was on the wrong side of a fence and ran into a wet gully. Needless to say white joggers were not the best choice 🤣. On the plus side I got some different type of exercise wrangling it and dragging it out so it could go back with it's Mum.

It is times like these that I value my strength and fitness to be able to help out when needed (even if not dressed appropriately 🤣). I will never be a farmer, as I love the area of health and fitness, but I appreciate the skills I gained growing up and now having the ability to still implement them when needed. I am sure my Dad was rather amused watching me wrestle it in the reeds in what wouldn't have been a glamorous or well executed manner 🤣

05/09/2026

Here’s why you’re probably not where you want to be with your health yet…

You see, when women decide they want to feel healthier, stronger, fitter and more in control again, they often think they need to focus on…
🥗 Finding the perfect diet.
🏋️ Finding the perfect exercise program.
🔥 Being more motivated and disciplined.

When in fact, those things usually aren't the real problem.

Nutrition and exercise absolutely matter, but for many women I work with, knowing what to do isn't the missing piece.

They've already tried the diets.
Joined the gyms.
Downloaded the apps.
Started again on Monday more times than they care to remember.

The problem is that most of those approaches were designed for an ideal version of life.
Not the week where work gets ridiculous.
Someone in the family needs you.
You're tired.
The farm needs attention.
More animals arrive at your house unexpectedly (and maybe utilise your yoga mats as bedding 🙄🤣)
You haven't organised dinner.
Motivation disappears.
And suddenly the plan that worked beautifully when everything was going well… doesn't work at all.

That's where the real work is. Instead of asking: "What's the best plan?" Start asking: "What can I realistically keep doing when life isn't going to plan?"

That means building a few solid foundations.
➡️Understanding what actually matters.
➡️Knowing your priorities.
➡️Having a flexible approach rather than an all-or-nothing one.
➡️Learning how to adjust when circumstances change instead of deciding you've failed.
➡️And becoming confident enough in your own health decisions that you don't need to start another new program every few months.

When you focus on consistency that can survive real life, something changes. You stop constantly starting over. That's when months of small actions can finally become years of progress.

So here's your reminder:
If you're still not where you want to be with your health, despite knowing plenty about what you should be doing… you may not need to try harder.

You may need a strategy that's actually designed for the life you're living.

And that's a very different problem to solve.

03/09/2026

You can eat well and exercise… and still be missing an important part of your health.

Stress.

Stress isn't inherently bad. Your stress response is a normal survival mechanism designed to help you respond to challenges.

Heart rate changes.

Stress hormones are released.

Energy becomes more readily available.

Attention and alertness increase.

The nervous system prepares the body to respond.

That's useful when you need it.

The problem is when the demands keep coming and there isn't enough opportunity to recover.

Work, finances family, relationships, poor sleep, caring for others, health concerns... And sometimes simply the constant mental load of having too much to think about.

Over time, chronic stress can influence sleep, mood, appetite and eating behaviour, blood pressure, metabolic and cardiovascular health, immune function, recovery and even how motivated we feel to exercise and look after ourselves.

But there's another part of stress we don't talk about enough:

Our thoughts and emotions are part of the equation too. Two people can experience the same situation and have very different responses to it.

That's why awareness matters.

What am I thinking?

What emotion am I experiencing?

Is what I'm telling myself actually true?

Am I catastrophising?

Am I reacting to what's happening now or something I'm afraid might happen?

What does my body feel like when I'm stressed And what helps me return to a calmer state?

This is where mindset and nervous-system regulation become practical health skills rather than wellness buzzwords.

It might mean:

🌿 Getting outside and walking.

🫁 Slowing your breathing.

🏋️ Moving your body.

☀️ Spending time in nature.

😴 Protecting your sleep.

📱 Stepping away from constant stimulation.

🧠 Challenging an unhelpful thought rather than automatically believing it.

❤️ Talking to someone.

☕ Or simply sitting quietly long enough to recognise what you're actually feeling.

The goal isn't to create a life where you never experience stress. That's neither realistic nor desirable.

The goal is to become better at recognising when you're under stress, understanding your response and having strategies to use.

01/09/2026

The cost of not building your health and strength now…

It might not be something you notice today. But what about 10 years from now?

Less muscle and strength can mean everyday physical tasks become harder than they need to be.

Reduced fitness and physical capacity can mean gradually saying no to things you once wouldn't have thought twice about doing.

And losing strength, balance and physical reserve can eventually mean having less independence and fewer choices about how you live your life.

I was talking to a client last night who is past retirement age and still doing physically demanding work. They made the comment that they don't think they'd be nearly as capable of doing what they do if they weren't looking after their health and keeping themselves physically strong.

And I said something that's probably even more important: What you're doing now isn't only allowing you to do what you do today. It's influencing what you'll still be capable of doing 10 years from now.

That's something I wish more women thought about.

I speak to women in their 40s, 50s, 60s and beyond who tell me:

“I really want to get healthier and stronger. I know what I should be doing... I just can't seem to make it stick.”

If you don't want declining strength, reduced capability and loss of independence to become your future, then eventually something has to change.

But the answer isn't another extreme plan you can only maintain for six weeks. You need to find an approach that works well enough within your actual life that you're still doing it years from now.

Because healthy ageing isn't something you suddenly start thinking about when you're 70.

You're building it now.

So if you're ready to see what's possible when you consistently invest in your future health...

I can guide you through nutrition, strength, movement, mindset and the other foundations that support healthy ageing... Without restrictive diets, excessive exercise or making your entire life revolve around being healthy... And finally build an approach that actually sticks...

Drop me a comment and I'll send you the details.

Because the goal isn't simply to feel better today. It's to give the person you'll be.

01/09/2026

5 ways to ditch the Winter weight gain… without going on another diet 🌱

If Winter has meant a little less movement, a little more comfort food and perhaps a few extra kilos, don't panic and start drastically cutting everything out.

Spring is a great opportunity to reset some of the basics.

#1 – Get moving again 🚶‍♀️

Longer days and warmer weather make it much easier to increase your everyday movement.

Walk after dinner. Get outside at lunchtime. Work in the garden. Take the longer route.

It doesn't all have to be formal exercise, the movement you accumulate throughout your day matters too.

#2 – Put protein back at the centre of your meals 🍳

Rather than immediately focusing on eating less, look at what your meals might be missing.

Including a good source of protein at each meal can support muscle maintenance and help make meals more satisfying.

Ask yourself: Where's my protein?

#3 – Pick up some weights 💪

Don't rely entirely on cardio to change your body.

Progressive strength training helps maintain and build muscle, supports bone health and improves your strength and physical capacity.

You're not just training for Spring, you're training for the decades ahead.

#4 – Look at the extras that have crept in 🍷🍫

You don't need to ban your favourite foods.

But winter habits can quietly become everyday habits - extra snacks, larger portions, alcohol, takeaway or eating simply because you're sitting inside at night.

Don't judge it. Just notice it, then decide what you actually want to keep.

#5 – Forget the dramatic spring overhaul 🌿

This might be the most important one.

You don't need to suddenly train six days a week, cut out carbohydrates and survive on salads because September has arrived.

Choose a few changes you can realistically maintain and repeat them, because losing a few kilos isn't particularly useful if your approach has you putting them straight back on again.

The goal isn't to punish yourself for Winter, it's to use Spring as an opportunity to start feeling stronger, healthier, more energetic and back in control.

If you'd like to see more practical health content like this, drop me your favourite emoji below. 🙌

30/08/2026

DON’T READ THIS POST…
Unless you want to know what can happen when improving your health becomes about far more than losing weight.

A client came to me during a really difficult chapter in her life.

She was depleted.

Not nourishing herself well.

Emotionally fragile.

And trying to navigate everything that life was throwing at her while having very little left in the tank for herself.

What she needed wasn't another restrictive diet or someone telling her to simply exercise more. She needed support, nourishment, perspective and a way forward.

Because sometimes before we can ask more from our bodies, we need to start giving them what they actually need.

So that's exactly what we did, and the process looked something like this:

🥗 First, we worked on her nutrition, making sure she was actually nourishing and fuelling herself properly.

🧠 We worked on mindset and started challenging some of the thoughts, beliefs and patterns that weren't helping her.

🌱 We focused on small, achievable changes rather than expecting everything to change overnight.

❤️ We worked through the difficult days as well as celebrating the good ones, because real change has to survive real life.

💪 And finally, we continued building on those foundations as she became stronger and more confident in herself and her decisions.

And yes... She has lost weight. She looks fabulous and, more importantly, she feels fabulous.

But that's not the result I'm most proud of. Watching the change in her mindset, perspective and confidence has been incredible.

The way she nourishes herself.

The way she thinks.

The way she approaches difficult situations.

The awareness she has developed.

The growth in how she values herself.

She's not simply a smaller version of the woman who first came to me. She's a different version of herself and I've had the privilege of watching that happen.

This is why I believe health can become an incredible journey of self-discovery when we stop making it entirely about a number on the scales.

The process we've worked through isn't something reserved for her.

If you're going through your own difficult chapter and know something needs to change, message me 😊

30/08/2026

Sunday, spring time, sunshine, walks and many different animals 🥰

Nature is good for the body, mind and soul.

Bec Kurtz - Real Life Health

10/09/2026

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