Nicole's story is one of resilience, determination, and the power of taking control of your health, no matter where you start.

Nicole is 51, a single mom of three, and currently working on her PhD—she’s always been someone who juggles a lot. When we first met years ago, she was struggling with perimenopausal symptoms, stress, and the aftermath of an abusive relationship. Like so many women, she had tried everything to lose weight in the past, from extreme calorie restriction to excessive cardio. But it wasn’t until she found us that things really started to change for her.

Over the last 18 months, Nicole has lost 30 kilos (about 66 pounds) again, and she’s done it while learning to truly understand her body. She talked about how she’s shifted her mindset from obsessing over weight loss to focusing on building muscle and improving her overall health. Nicole’s now at a place where she’s tracking her progress without letting the data control her emotionally, and she’s feeling stronger and more empowered than ever.

One of the things that really stood out in our conversation was how strength training has been the most effective therapy for her. It’s not just about the physical changes, but the confidence and joy that comes with being strong and capable. She’s now doing things she couldn’t have imagined a year ago, like solo camping and just enjoying life more fully.

Nicole’s advice to other women? Look beyond the quick fix. Focus on long-term health goals and find a “why” that’s bigger than just how you look. It’s about being active, healthy, and enjoying life for many years to come.

I hope Nicole’s journey inspires you to keep going, even when it feels tough. Remember, this is a lifestyle change, not a race. Take it one step at a time, and keep your eyes on the bigger picture. 💪

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TIME STAMPS

[00:00] Introduction to Nicole's journey and background

[02:01] Health struggles, early weight loss experiences

[06:31] Perimenopause impact on health

[10:16] Discovering a new approach with Kitty and Craig

[15:46] Overcoming challenges, setbacks

[21:01] Strength training's transformative power

[26:31] Advice for women and closing thoughts

Ever find yourself stuck in a training rut, wondering if you’re on the right program? In this week’s episode, Craig and I dive deep into one of the most common questions we get: “What training program should I be following?”We break down the essentials—how many days you can realistically commit, how much time you have, and how to maximise your progress no matter your schedule or equipment.Plus, Craig shares insider tips on using our app’s unique features like the rep calculator to make sure every workout counts.If you’re tired of spinning your wheels and ready to finally see some serious results, this is the episode you won’t want to miss.

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Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

[00:00] – Introduction and catch-up with Craig

[02:30] – Overview of the NuStrength app’s features: Training program library, rep calculator, and exercise swap functionality

[08:15] – How the rep calculator works and why it’s a game-changer

[12:45] – Common question: “What training program should I do?”

[15:20] – Key factors to consider when choosing a training program: Days per week, time available, and equipment

[20:10] – The importance of matching training volume to your recovery capacity

[24:30] – Adjusting training programs based on individual progress and recovery

[30:00] – Real-life example: Craig’s experience with adjusting frequency and rest days

[38:45] – The role of nutrition, sleep, and consistency in making progress

[44:00] – Conclusion and key takeaways

Jacqueline's journey is truly inspiring. At 43, she transformed her fitness routine from heavy lifting to smarter training, overcoming multiple surgeries, and managing Hashimoto's and gut issues. 💪🏼

Her story is a testament to resilience and the power of professional guidance. She highlights the importance of stepping out of your comfort zone, investing in yourself, and the benefits of having a coach to support your journey.

Jacqueline's experience reminds us that it's okay to ask for help and that we're worthy of the investment in our health and well-being. 🌟

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

You can review on Spotify HERE.

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Metabolic Reset Challenge

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Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

[00.17] - Jacqueline’s background and location

[00.26] - Discussing age and personal life

[00.30] - Jacqueline’s fitness journey and previous routines

[00.53] - Transition from heavy lifting to new training methods

[01.05] - The impact of health issues on her fitness journey

[01.47] - Decision to seek professional coaching

[02.24] - Starting the program and initial experiences

[03.00] - Overcoming fears and challenges

[04.31] - Health issues including Hashimoto's and gut problems

[05.38] - Importance of consistent training and mindset

[07.00] - The role of a coach in her transformation

[07.54] - Transitioning to a fat loss phase

[09.20] - Emotional and physical changes through the program

[10.48] - Building muscle and dealing with setbacks

[12.06] - The support and motivation from having a coach

[14.04] - Impact on sleep and overall health improvements

[15.14] - Encouragement for others to seek professional help

[16.01] - Wrap-up and final thoughts from Jacqueline

I had such an interesting conversation with a friend of mine last week about her unexplained weight gain.

She messaged saying Kit, I've gained 4kgs in the last few months and I just don't know why. Should I be doing more cardio??

I asked her if she'd been tracking her food and she said no, but I feel like I don't eat badly...

I remember when I first met Craig and he would say, “Focus on the data, not your feelings.”

Tracking really helped me get out of the emotions and actually look at the facts. This showed me where I was going wrong, which allowed me to make the correct changes so I could reach my body and health goals.

So, in this episode, Craig and I chat about:

➡️How the data doesn’t lie

➡️Belief vs reality

➡️Taking extreme ownership

➡️How data leads to a result

➡️What data points we use with our clients

➡️How consistency leads to results

➡️Taking imperfect action

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

You can review on Spotify HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

02:00 - Get out of the feelings and into the data (Facts not emotions)

04:37 - Misconceptions about carbs

05:33 - Setting the right standards

07:24 - Consistency and tracking accurately, why this is important

09:03 - What you believe you're doing vs what you're actually doing

13:48 - Taking extreme ownership

14:50 - How data leads to a result

18:23 - Why you are your own science experiment

19:12 - Why getting results take great consistency, time, and it's never easy

22:52 - Spending the time learning proper training execution and why this is important

26:35 - The value of investing in coaching

27:15 - What data points we use with our clients

31:04 - Building the foundation

31:33 - Setting a REALISTIC goal based on your body composition

37:25 - Taking imperfect action and focusing on what you can do

A lot of women get caught up in new fads, supplements, and technology - forgetting about the basic fundamentals. So, I wanted to sit down with Alex, who is a Naturopathic doctor and runs an online holistic practice, to talk about what a lot of people miss along their health journey. Are you missing any of these fundamentals?

In this episode, Alex and I chat about:

➡️The basic fundamentals and why they matter

➡️The purpose of supplements

➡️How stress presents itself

➡️What happens with chronic emotional stress

➡️How the body deals with trauma

➡️Learning lessons in life

➡️Examples of foods Alex recommends for his clients

➡️How it’s what you do 80% of the time

➡️Drinking to cope with stress

➡️Building internal awareness

➡️Good indicators of health

➡️Moments of pause or “doing nothing”

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

You can review on Spotify HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

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Kitty Blomfield @kittyblomfield

Dr Alex Orton @dr.alexorton

Business IG: @havenholistichealth

Website: www.havenholistichealth.com

Email: alex@havenholistichealth.com

Schedule a free consult with me: https://bit.ly/dralex-free

Scheduling a free consult is the first step to becoming a patient if interested.

SHOW NOTES

01:07 - Alex Orton's background

02:23 - Focusing on the fundamentals

04:24 - Supplements are meant to be supplemental

07:00 - Different types of stress and the impact on our body

10:04 - Mental and emotional imbalance

12:36 - Building stress resiliency

15:06 - Emotional stress and detoxification

17:01 - How suppression is damaging to your overall health

19:18 - Dealing with past trauma and releasing your emotions

21:06 - Learning from negative experiences

24:07 - 4 pillars to improving your health

28:18 - Examples of foods Alex recommends for his clients

32:04 - Foods that are hard to digest

35:30 - Alcohol and how it affects the body

39:44 - Building self awareness

41:45 - Good indicators of health

46:18 - Birth control and tracking your menstrual cycle

49:16 - Food tracking and going back to the basics

51:56 - Alternative vs conventional medicine

53:36 - Learning to pause and reflect

My good friend and one of our amazing coaches, Melissa Collins, is back on the podcast. She’s been on three times now. The last one was about sex, and it’s a really good one to go back and give it a listen (especially if you’re dealing with a low libido).

I wanted to get Mel on to share her journey and struggles she’s had with injuries in the hopes it will help other women too. In this episode, Mel and I chat about:

➡️Mel’s mysterious back injury

➡️Emotional pain and trauma

➡️Working through jealousy and envy

➡️Focusing on your strengths

➡️Listening to your body

➡️Advice Mel has for others with injuries

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

You can review on Spotify HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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Kitty Blomfield @kittyblomfield

Melissa Collins @coachcollins47

SHOW NOTES

02:24 - Mel’s back injury

04:13 - Dealing with emotional pain and childhood trauma

07:25 - How she worked through jealousy and envy

09:29 - Using that feeling of jealousy as her drive to be better

12:50 - Testimonial from one of the women who just joined our program

13:36 - Consistency

14:28 - Proper nutrition and listening to your body

16:12 - Moving your body

19:18 - Advice she has for others with injuries

21:45 - Feeling empowered and focusing on what you can do

If you like lifting and getting strong, Ben Yanes’ IG page will really resonate with you. Craig and I love the educational content Ben produces. Ben is a personal trainer and educator of exercise mechanics based in New York.

Most women that we work with say they want a toned and athletic body. But where a lot of women go wrong (I did this too back in the day) is that they do a ton of HIIT, running, and boot camps. So, I wanted to get Ben on to talk about what building muscle and “getting toned” actually involves.

In this episode, Ben and I chat about:

➡️Ben’s training and athletic background 

➡️Why HIIT and boot camps aren't the best way to build muscle 

➡️Weight loss myths

➡️What happens when you first start lifting

➡️Forming better habits

➡️Why walking is essential for fitness and weight loss

➡️How muscle regulates insulin and glucose

➡️Frequency and volume of training

➡️Why doing more isn’t always better

➡️Training to failure for building muscle and why it's important

➡️Where to start if you’re new to lifting

➡️Should you swap exercises every four weeks?

➡️Once you reach your body goal how much work does it take to maintain it?

➡️Nutrition for growing muscle

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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Kitty Blomfield @kittyblomfield

Ben Yanes @ben_yanes

SHOW NOTES

02:58 - Ben’s training and athletic background

08:19 - Why HIIT and boot camps aren't the best way to build muscle 

11:57 - Why running is a terrible way to lose weight and maintain weight loss

12:35 - Staying away from the weights room and not wanting to look bulky

13:59 - Why the recovery process from training is highly energy intensive

20:14 - Forming better habits

20:38 - Why walking is essential for fitness, weight loss and health

21:39 - Insulin sensitivity

25:36 - More muscle = more food

26:42 - How do you grow muscle

36:02 - Why people stray away from harder sets

39:55 - Shifting your perspective

41:31 - Why training to failure is necessary for building muscle

43:04 - Why using machines is incredibly valuable and joining a gym will make it a lot easier when you start training

55:47 - What's the definition of failure

01:01:58 - CNS fatigue

01:05:47 - Why swapping exercises every 4 weeks might not that be beneficial

01:09:20 - Being excited about developing the skill and progression

01:12:26 - Once you reach your body goal how much work does it take to maintain it?

01:16:39 - The importance of eating enough to grow muscle

01:20:40 - Nailing the basics

01:22:55 - Myths about food tracking

01:25:37 - Eating more and still being able to achieve your body and health goals

01:28:00 - The benefit of tracking your macros

01:32:32 - Activity and walking

01:37:59 - Exercise selection

01:44:50 - Working with a coach

If you’ve been in the fitness industry or health world for a while, you’ll probably relate to Samantha’s story. Samantha is 37 years old. She is a stay-at-home mum with two kids (I really admire the mums!). She used to be a personal trainer and actually owned a fitness studio for 9-10 years. Because of this, she has truly tried it all, using herself as a guinea pig in many ways. 

Samantha even tried pro-metabolic eating on her own, but she gained heaps of weight. This is when almost a year ago, she decided to join our program. In this episode, Samantha and I chat about:

➡️Samantha’s dieting history

➡️Samantha’s reasons for getting a coach

➡️Keratosis and how Samantha fixed it

➡️The results Samantha had with coaching

➡️Her weight loss success

➡️What Samantha is eating now vs when she was dieting

➡️Samantha’s training regime

➡️How she’s fit this in with family life

➡️Samantha’s advice for other women

LINKS

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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SHOW NOTES

01:34 - Sam's background

02:25 - Her diet history

03:45 - What made her join the program

04:35 - Her goals when she joined the program

05:33 - How long she's been in the program

05:54 - Her health improvements and body composition changes after

08:17 - Losing 30lbs

09:29 - How many calories she's on now and the types of food she is eating

10:59 - What she enjoyed most about the program

12:00 - What she found the most challenging about the program

13:32 - How the food is fitting in with the family

14:10 - Her advice to women who are still sitting on the fence

15:03 - How the coaching and support helped her achieved her results

16:14 - Her advice to other women who are in the same journey

The beautiful Greta is back on the podcast. She’s been on a few times. If you haven’t seen the previous episodes with Greta, go back and give them a listen.

Greta coaches women when it comes to the emotional, mental, and subconscious parts of the mind and changing behavior. Many women find when they want to be this new version of themselves that they don’t align with who they want to be, and they struggle. But there are ways you can overcome this and achieve your goals!

In this episode, Greta and I chat about:

➡️Willpower and shame

➡️How we all create our own reality

➡️How your childhood shapes you and your behavior

➡️Struggling with alcohol

➡️Making a decision regarding what you want

➡️Why we self-sabotage

➡️The conscious mind vs the subconscious mind

➡️Strategies and tools to stop self-sabotage

➡️The problem with perfectionism

➡️Keeping commitments to yourself

➡️Upper limiting beliefs

➡️People pleasing and setting boundaries

RESOURCES + LINKS

Metabolic Reset Challenge

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Kitty Blomfield @kittyblomfield

Greta Zukoff @gretazukoff

If you’re feeling stuck, unable to achieve your big goals and repeating Sabotaging patterns are blocking you from the life you’re really wanting to live, Join the Free Radical Reinvention Masterclass where Greta will show you why you have these patterns to begin with and an effective emotional and mind repatterning approach to stopping them for good.

https://www.facebook.com/groups/radicalreinvention/

SHOW NOTES

02:17 - Greta's background

02:56 - Changing your identity

03:25 - Lack of willpower

05:20 - Breaking the habit of being yourself

06:27 - Polar opposite behavior

08:20 - The moment of decision

09:52 - Patterns of behavior

10:52 - Why we self-sabotage and childhood traumas

11:58 - Be curious

12:23 - Bypassing the conscious mind

14:18 - Why weight is not the problem but a symptom

16:36 - Increasing your vibration of frequency

17:53 - Brain-body connection

18:00 - Perfectionism vs progress

18:44 - Strategies and tools to stop self-sabotage

25:22 - Prepaving tapping

30:12 - People pleasing

31:28 - Setting boundaries

34:17 - Getting to the root cause

35:15 - Why tapping is worthwhile to invest in

36:27 - Why being vulnerable in important

Our awesome ops manager, Vic, is on the podcast this round. If you’ve followed me for a while, you’ll probably have heard me talk about Vic in my stories. She’s been working with us for years now.

I wanted to get Vic on because she’s a mum with two kids, and I think many women in the audience can relate to Vic’s journey. I just admire mums so much, so I got Vic on to talk about how she’s managed to find a training plan that suits her life, even with school drop-offs and having a full-time job. In this episode, Vic and I chat about:

➡️How Vic fits in her training sessions

➡️Why Vic stopped training for a period of time

➡️Compromising on what’s important in each season of life

➡️Finding time for yourself

➡️How having a coach helped Vic get on track

➡️What Vic is doing for training now

➡️The mental barriers Vic had to overcome with her current training plan

➡️Not suffering in silence

➡️Finding solutions and training being a conscious choice

➡️Understanding what your end goal is

➡️Finding something sustainable

➡️How progress isn’t linear

➡️Determining what’s important and realistic right now

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

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Kitty Blomfield @kittyblomfield

Vic Hoskin @vichoskin

SHOW NOTES

01:48 - Vic's background

05:31 - Her big transition from working in a large corporate company to working from home and taking care of 2 kids

07:49 - How she struggled to train 3 times a week

13:01 - Setting up a basic home gym

14:09 - Going through the different seasons in your life

15:48 - Deciding to stop training

17:20 - Coming up with a solution

18:45 - Focusing on the things that you CAN do

20:27 - How Craig set up a new training plan for her

22:18 - What her current training program looks like

23:04 - Overcoming mental barriers

27:16 - The key learnings for her

28:09 - Making conscious choices

29:04 - Communicating openly with your coach

31:15 - Showing up for yourself and being consistent

31:43 - Training for lifestyle and sustainability

35:39 - Being realistic and honest with yourself

38:28 - How one of our clients has lost 46 kgs

39:49 - Doing the little things consistently

41:55 - Prioritising sleep

Kate has probably been on the podcast most out of any other of our guests. She is the author of How To Heal Your Metabolism; It’s a great book. If you haven’t read it, I definitely recommend it.

We notice a lot of women that come into this space come from restrictive diet backgrounds and then start including carbs and dairy into their diet without actually tracking their calorie intake....and what happens? Unwanted weight gain.

So we thought we would talk more about understanding energy balance when it comes to weight gain and weight loss.

In this episode, Kate and I chat about:

➡️The importance of knowing your starting point

➡️Getting honest with yourself and tracking your food

➡️How you get stuck in the restrict-binge cycle

➡️How to calculate your TDE

➡️Why muscle mass matters for energy balance & weight loss

➡️Losing water and glycogen when you cut carbs and how this leads to quick 'weight loss'

➡️Accounting for your system and individual differences

➡️Why you need to understand your specific body energy balance

➡️Calories in vs calories out

➡️Building muscle and how long it actually takes

➡️The importance of muscle mass

➡️What it takes to maintain

➡️How to make tracking easier and how to simplify it

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Kate Deering @katedeeringfitness

SHOW NOTES

02:20 - Kate's background

04:34 - Prometabolic is not a diet

04:46 - How to start on a pro-metabolic approach

05:56 - Why tracking ACCURATELY is essential

06:56 - How restricting carbs can lead to binge eating

07:19 - What is energy balance

09:22 - Why looking at body composition is important and how strength training will help improve it

12:25 - Constipation and why its a metabolic issue

14:46 - Are you afraid to strength train because you think you will get bulky?

17:18 - Playing the long game

17:41 - Why you must be in a calorie deficit to lose weight

17:58 - Muscle glycogen and water

19:21 - Eating too much too quickly

20:55 - Going out on the weekends and over-consuming fat

22:24 - Establishing where you at currently and why this is important

29:08 - Increase the resting metabolic weight

26:56- What it really takes to gain muscle

33:28 - How it's easy to maintain muscle mass once you've built it

34:41 - How stress affects muscle growth

38:02 - Keeping it simple and how it will make it much easier to be consistent with your nutrition

39:35 - Why tracking isn't restrictive

43:09 - Looking at things differently

We get so many questions about strength training so I thought I'd do a podcast dedicated to how to structure your training and answer all your questions.

In this episode, Craig and I chat about:

➡️How many days per week should you be training

➡️What to do if you’re new to strength training

➡️The problem with training using only dumbbells, bands, body weight etc

➡️Muscle mass and your resting metabolic rate

➡️Focusing on what you can do

➡️Recognizing the time you have and what you can commit to training

➡️Different types of movement patterns and the ones you should be including in your training program

➡️Frequency of each movement pattern

➡️Sets and reps (and how many you should do)

➡️Mechanical tension and what it is

➡️Should you train to failure?

➡️Your technique and form (and why it matters)

➡️How life and stress can impact training

➡️What happens when I reach my desired body, do I have to continue to make strength gains to maintain it?

➡️The benefits of following a structured program

➡️What happens when you change exercises too frequently

➡️What to do if you have an injury

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

00:39 - Pendulum squat vs leg press/hack squat

03:37 - Stimulus to fatigue ratio

06:15 - Compound movements

09:13 - What to do if you're new to strength training

10:17 - Progressive overload for beginners

16:60 - How many days per week should you be training

18:36 - Recovery

19:20 - Shifting your focus: train to build muscle not to burn calories

24:25 - Deciding how many days you can train and how long you can commit to it

26:06 - Exercise selection, movement patterns, and training frequency

27:02 - The problem with training using only dumbbells

33:46 - Sets and reps and how many you should do

39:13 - Mechanical tension and metabolic stress

43:39 - Should you train to failure?

47:22 - Feeling extreme exhaustion after training and how to combat it

51:05 - Best home workouts online

55:35 - How to start doing pull ups

59:;04 - Should you progress every single session?

01:03:45 - Training consistently

01:04:22 - What's the best way to decide what weight to begin with

01:07:35 - What we suggest after doing the 7-Day Challenge

01:10:52 - Pre-workout meal and why it's important

01:12:52 - Full body workout

01:16:47 - What happens when you change exercises too frequently

01:19:30 - What to do if you have a knee issue/injury

01:20:29 - Tracking your body weight and body recomposition

Stan Efferding, the world’s strongest bodybuilder and the creator of The Vertical Diet, is back on the podcast! He is so knowledgeable, and this isn’t one you’ll want to miss.

We find so many women, when they start taking packaged foods out of their diet and eating more whole foods, usually end up undereating salt. Sometimes, we actually get them to track their salt intake, and then it often ends up being too low. This is because the only salt they get is what they add to their food (meaning they usually need to add more!).

So, in this episode, Stan and I chat about the importance of salt. We cover:

➡️Getting enough electrolytes

➡️The problem with salt/sodium restriction

➡️Symptoms of a low salt intake

➡️The benefits of salt

➡️How to add salt to your diet

➡️How much salt you need

➡️How training impacts your sodium levels and intake

➡️The water-salt relationship

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Stan Efferding @stanefferding

SHOW NOTES

01:34 - Stans background

02:13 - The new things he's been working on

07:07 - The truth about salt

07:17 - How low electrolytes affect training performance

09:28 - The problem with salt/sodium restriction

10:31 - Symptoms of a low salt intake

11:36 - Taking salt/sodium before training

12:11 - Hypertensive and over-consuming sodium

13:01 - Why sufficient potassium and calcium intake is important

15:23 - Tracking salt intake

16:13 - Salt and sleep improvement

16:42 - How training impacts your sodium levels and intake

23:30 - The dash diet trial

25:30 - Training and how much salt you need

30:16 - Salt sensitivity test

31:38 - Adding salt to your diet

33:11 - Stan's go-to for mitigating blood pressure elevation

35:10 - Salt concentration (The water-salt relationship)

We’ve had quite the journey over the last 12 months, from my time on Survivor to making a big move to Dubai, dealing with major business changes, and going through some serious personal growth.

In this episode, we dive into everything that’s been happening, why we moved, the challenges we faced, and the exciting new directions we’re taking with our businesses.

We’re also excited to share more about our new app and group coaching program, designed to make our approach more accessible to women everywhere. 📲💪

It’s been a bloody rollercoaster and one of the hardest and most challenging times of my life, but we’re stronger and more connected than ever.

We’re going to be podcasting regularly again, covering all the topics you love and answering your burning questions. 🔥

So grab your headphones and join us for a heartfelt, honest, and inspiring chat. You won’t want to miss it!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

You can review on Spotify HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

[00:16] Catching Up: Kitty and Craig talk about their long break from podcasting.

[00:23] Post-Survivor: Kitty discusses her time on Survivor and its impact on her and Craig.

[01:04] Survivor Experience: Kitty shares details about the Survivor experience and the challenges it presented.

[02:05] Life Without Contact: Craig describes life without Kitty during her time on Survivor.

[03:56] Business Changes: Kitty and Craig discuss the major changes in their business while Kitty was away.

[04:52] Business Challenges: Craig shares the challenges he faced managing the business alone.

[05:55] Business Structure: Kitty and Craig talk about the changes they made to their business structure.

[08:06] Personal Struggles: Kitty and Craig open up about the personal struggles they faced upon her return.

[09:13] Relationship Dynamics: Discussion about the dynamics of their relationship and the impact of working together.

[10:48] Counseling and Growth: How counseling helped them grow and improve their relationship.

[13:37] Decision to Stay: The decision to stay together and work on their relationship.

[16:03] Getting Married: Kitty and Craig talk about their journey to getting married.

[18:37] New Business Ventures: Launching a new supplement company and other exciting projects.

[19:02] Moving to Dubai: The decision to move to Dubai and the challenges it presented.

[22:00] Leaving the Dogs: Emotional discussion about leaving their dogs behind in Tasmania.

[26:29] Settling in Dubai: How they are settling into their new life in Dubai.

[28:00] Dubai Lifestyle: Differences in lifestyle and culture in Dubai compared to Australia.

[32:08] Recent Personal Challenges: Kitty shares recent personal challenges, including family health issues and the loss of a friend.

[34:01] Future Plans: Future travel plans and business goals.

[35:08] Closing Remarks: Kitty and Craig wrap up the episode and tease future podcast topics.

I always thought I had to go to extremes to lose weight, then I’d have these epic binges. When I met Emma and Craig and learned about calories and macros, energy balance, strength training and that carbs, sugar and dairy were not evil foods that would make me fat or give me cancer 🤣😈 I realised I didn’t need to be doing all these crazy diets to get the body and health I wanted.

There are also heaps of misconceptions about macros and calories. When many women see these words they immediately start thinking restriction or they become overwhelmed. The truth is you don’t need to eat 1200 calories to get the body you want, and once you learn about energy balance, calories, macros and how to meal plan reaching your body and health goals becomes so much easier and more enjoyable.

In this episode, Craig and I chat about:

➡️What are calories?

➡️Total caloric intake and how it impacts your weight

➡️What are macros?

➡️How your protein intake may vary depending on your goals

➡️Doing caloric deficits (and how to do this properly)

➡️How much fat, protein, and carbs you should consume

➡️Eating at maintenance calories and macros

➡️What it means to be in surplus

➡️Calculating your maintenance calories

➡️How long deficits should last

➡️What to monitor during deficits

➡️Refeeds and what they do

➡️How to gain muscle or “get toned”

➡️Laying your foundations first

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig Mcdonald @iamcraigmcdonald

SHOW NOTES

01:15 - My crazy diet history

01:49 - What I realize after meeting Craig and learnt strength training and tracking food accurately

02:36 - How much calories I'm eating on maintenance phase

03:27 - How planning ahead can be freeing

04:35 - What are calories?

04:53 - Total caloric intake and how it impacts your weight

06:22 - What are macros?

06:31 - How your protein intake may vary depending on your goals

08:39 - Doing caloric deficits and how to do it properly

09:13 - How much fat and carbs you should consume

11:17 - What deficit, maintenance, and surplus phase are

11:56 - How do you first determine and calculate your maintenance calories

14:58 - Testing your maintenance calories for a couple of weeks

15:33 - How long deficits should last

17:50 - The benefits of Saturée Clean Casein and helped you hit your protein target

21:37 - Refeeds and what they do

24:22- Eating more food consistently and being able to perform hard in the gym

25:18 - Doing body measurements

25:30 - Why eating at maintenance could be good for women who have very severe issues

27:33 - Creating new habits for a better version of yourself

28:10 - How to gain muscle or “get toned”

32:39 - Put the work and build the foundations first

34:08 - Accepting slow progress

36:43 - Fail forward

37:06 - What it means to be in surplus

39:03 - What's in our 7-Day Eat More, Train Less, Get Results Challenge

Theresa is an EFT (Emotional Freedom Technique) practitioner. We love Theresa. She actually helped Craig and me through our TTC journey, and we are eternally grateful. If you’re not sure what EFT is, go back and listen to previous podcasts we’ve done with Theresa.

Often, I see women having trouble following through on the commitments they make to themselves, or they blame everything and everyone around them for reasons why they can’t. So, I wanted to get Theresa back on here to talk about strategies to help you follow through and actually achieve your body and health goals.

In this episode, Theresa and I chat about:

➡️Why it might seem easier to play the victim (but isn’t)

➡️Choosing your hard

➡️Addressing the emotional side before the physical

➡️Looking at how you want to feel during your week

➡️Taking ownership

➡️Questions you can ask yourself

➡️Trusting your own path (and being confident with it)

➡️How you can have it all but not everything at once

➡️The power of your internal dialogue

➡️Feeling safe and why it’s needed to make radical changes

➡️How any progress is still progress

➡️Accepting the rate of transformation

➡️Why (and how) this process doesn’t have to be miserable

➡️Unlearning what you thought you knew

➡️How to take the pressure off and make it less overwhelming

➡️Investing in a coach

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Theresa Piela @livingrootswellness

SHOW NOTES

01:45 - Theresa's background

02:30 - Women's self-sabotaging/victim mentality

04:24 - Making excuses and not taking responsibility

05:27 - Addressing the emotional side

07:13 - Deciding on what is it that you want

10:42 - Learn and practice moderation

11:46 - Think about the long term picture and your priorities

12:56 - Looking at how you want to feel during your week

13:38 - Taking ownership

14:32 - Knowing what kind of life you truly want and what is it truly you want to feel

16:45 - One of our clients, Anna Hansell, amazing transformation

19:28 - A disconnect between what you think you want and what you're willing to give up

20:13 - The benefits of eating liver and oysters regularly

22:36 - Knowing where your limit is and create your life there

24:42 - Starting to feel better and doing the bare minimum

26:46 - Feeling safe and why it’s needed to make radical changes

28:02 - Progress is progress no matter how slow it is

29:15 - Consistency and results

30:04 - Celebrating small wins

32:16 - Enjoying the process and it doesn't have to be miserable

33:08 - How one of our clients lost 39 lbs and improved her overall health when she joined our program

34:23 - Allowing to find the hemostasis that isn't stress driven

35:00 - Eating so much food and still losing weight

36:16 - Unlearning what you thought you knew

36:30 - Being educated on what really matters

37:29 - Being excited about meal planning and eating the food you love

39:09 - Scaling back the pressure and make it less overwhelming

41:47 - Investing in a coach

42:56 - What's in our 7-Day Eat More, Train Less, Get Results Challenge

Our lovely kiwi client, Joan, is on this podcast episode. She lives in New Zealand (I love her accent!). She has two kids, is 38 and works in a high level, high stress role. job.

Joan really thought she would never see changes. She actually joined our program twice, but this second round is when she really committed and saw amazing results. Joan used to feel as though no matter what she did, she would always feel and look the same. But she’s proved herself wrong!

This time, she’s been in the program for six months. She’s lost about 7 kilograms (and sustained it!). It’s been truly incredible to watch Joan progress and improve her life. In this episode, we chat about:

➡️Why Joan rejoined our program for a second time

➡️What kept Joan from getting results the first time

➡️The incredible results Joan has achieved so far

➡️How eating and training this way has offered Joan a foundation for life

➡️Dealing with stress better

➡️Eating more carbs

➡️How Joan’s meal plan fits in with her family and kids

➡️Accountability

➡️Advice for other women on a similar journey

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

SHOW NOTES

01:30 - Brief background of Joan

02:23 - Why Joan rejoined the program

05:06 - What she was hoping to achieve when she joined the program

06:34 - How long she's been in the program

06:46 - The results she has achieved so far

09:11 - How she's made her nutrition simple so it's easy to be consistent

09:33 - Sleeping better

10:30 - How the food fits in with her family

12:34 - What she enjoyed most about the program

13:42 - What she found the most challenging about the program

15:17 - Her advice to women who are still sitting on the fence about joining the program

16:07 - How the coaching and support helped her get the results she wanted

17:08 - Her advice to women who are in the same journey

We have Tommo back on the podcast. He’s been on heaps of times. We’ve done a bunch of episodes on hormones, blood testing, foods and digestibility, menopause, and more! If you haven’t heard those ones, go back and give them a listen. This time Tommo and I are chatting about keto and why it’s not a great strategy for long-term health.

90% of women we help in our programs have tried keto and found it didn’t work for them. Many of these women end up with health issues when they try to sustain the keto diet long-term, or they end up binging and gaining weight. And there are tonnes of good reasons for this!

In this episode, Tommo and I discuss:

➡️Why carbs are essential for the body

➡️What happens when you undereat carbs

➡️The impact of carbs on thyroid function

➡️Why the basics matter

➡️Insulin resistance and diabetes

➡️The flaw of the insulin-glucose model

➡️Why sugar isn’t poison (and what is!)

➡️How sugar acts in the body

➡️Why sugar cravings happen

➡️The sleep-carb connection

➡️Why carbs are important at breakfast

➡️How to reintroduce carbs back into your diet

➡️How carbs affect your hormones

➡️How quick-fix and fad diets impact your metabolic rate

➡️Why you have the power to improve your health

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

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Kitty Blomfield @kittyblomfield

Keith Littlewood @tommolittlewood

SHOW NOTES

02:09 - Brief background of Keith

03:50 - Why keto isn't a great strategy for weight loss and long term health

04:00 - Keto and carnivore how they work

05:55 - Learning and being involved in the process and why this is important

06:38 - Why carbs are essential for the body

07:58 - Utilising fat vs carbs

08:31 - What happens when you undereat carbs

10:12 - Thyroid function and tolerance to restrictive diets

12:36 - Blaming carbohydrates

13:13 - What I thought was a healthy diet

14:05 - What really helped me when I found pro-metabolic eating

14:48 - Digestive issues and green vegetables

16:42 - Why you may gain weight if you don't track your food and gradually increase your carb intake

18:48 - Doing the basics first before taking supplements and why this is important

20:15 - Finding what works for you

20:40 - Insulin resistance and diabetes

24:20 - Why the insulin-glucose model is flawed

24:50 - Why sugar isn't a poison

27:50 - Taking ownership

30:47 - Consistency

31:27 - The connection between sleep and carbs

34:38 - Why we always recommend women spend some time each week planning and food prepping

35:48 - The importance of carbs at breakfast

39:50 - How to reintroduce carbs back into your diet

43:31 - Estrogen and maintaining high level of carbohydrates

44:25 - My post-surgery healing

47:14 - How quick-fix and fad diets impact your metabolic rate

50:06 - Why you have the power to improve your health

Hollee is one of our gorgeous clients. She lives in Texas, is married, and has three young boys. At 35 years old, Holly realized after her last pregnancy that it was time to finally tackle her diet and exercise issues. Living in a pretty hectic household, Holly has achieved incredible results in just 6 months. She’s lost 14 inches all over, lost body fat, and gained muscle.

In this episode, Holly and I chat about:

➡️Holly’s history of unhealthy food habits

➡️Binge eating

➡️The fear of gaining weight

➡️How Holly lost 14 inches, gained 9lbs muscle, and has sustained it

➡️Running off of stress hormones

➡️Holly’s mental improvements

➡️How it’s impacted Holly’s family life

➡️Her meal plans and food budget

➡️Advice Holly has for other women

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:50 - Hollee's background

02:14 - Hollee’s history of unhealthy food habits

04:50 - The fear of gaining weight and how she mentally struggled when she gained weight

05:20 - Binge eating

05:56 - What led her to join our program

07:;42 - How long she's been in the program

08:08 - How she lost 14 inches, gained 9lbs of muscle, and has sustained it

09:28 - Her resting heart rate and body temperature improvements

10:14 - Running off of stress hormones

11:48 - Her mental health improvements, gut healing, and other health improvements since joining the program

12:27 - Her past cycle issues

13:32 - How many calories she's on and what sorts of food she's eating

16:06 - How the meals fit in with the family

18:19 - Her meal plans and food budget

19:27 - What she enjoyed most about the program

22:88 - What she found the most challenging about the program

24:11 - Her advice to women who are sitting on the fence about joining the program

25:32 - How the coaching and support helped her achieved results

27:05 - Her advice for other women who are on the same journey

Margaret Barry was requested by our audience to be on the podcast to talk about heavy metals! Margaret has such good energy, and it was so much fun chatting with her.

There are so many myths in the health and fitness industry, and heavy metals are one of those topics that tend to get talked about a lot but with very little truth to it. 

In this episode, Margaret and I chat about:

➡️What are heavy metals?

➡️How heavy metals get into the body

➡️Genetics and heavy metals

➡️Mercury in seafood

➡️Other heavy metals and where they are found

➡️Common heavy metals in children

➡️Heavy metal poisoning vs poor metabolic function

➡️Symptoms of heavy metal poisoning

➡️What helps with heavy metal symptoms

➡️Water and heavy metals

➡️What you shouldn’t do to eliminate heavy metals

➡️Water filters and what type you should get

➡️Minerals that are important for detoxifying heavy metals

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Margaret Barry @_musclesandmotherhood

Red Lights:

Infraredi use discount code WINATLIFE for 10% off

Red Light Man

Website: https://mb-fitness.com/ 

Courses: https://margaret-barry-s-school.teachable.com/ 

Link to water filtration pitcher: https://www.clearlyfiltered.com/products/clean-water-pitcher

Link to bath ball for bathtub: https://crystalquest.com/products/bath-ball-filter 

Link to shower filter: https://cwrenviro.com/high-output-shower-filter/ 

SHOW NOTES

01:27 - Margaret's background

02:38 - What are heavy metals?

03:48 - Mercury exposure and genetics

05:04 - Mercury fillings

05:32 - Mercury in certain seafood

07:16 - Other heavy metals and where they are found

08:48 - Common heavy metals found in children

10:00 - Heavy metal poisoning vs poor metabolic function

13:42 - How stress affects your body

17:10 - Symptoms of heavy metal poisoning

18:40 - Heavy metal poisoning tests

19:19 - Working on the basics and why this is important

20:53 - Water contaminated with uranium and its risks

26:36 - What helps with heavy metal symptoms

29:04 - Supplements

30:12 - How long did it take for Margaret to notice improvements in her symptoms

30:42 - Water and heavy metals

32:26 - Aluminum in deodorants

33:04 - Chlorine in pools

33:45 - What you shouldn’t do to eliminate heavy metals

35:40 - Antibiotics

37:02 - Installing water filtration systems and what type you should get

39:48 - Alternatives to aluminum-based personal care products

43;19 - Looking at seafoods in slightly different way

45:25 - Other minerals that are beneficial

49:16 - What it really means when you get a HTMA result that is high in mercury

In our programs, we notice some women will push back on measuring data points, such as weight, digestion, mood, food, sleep, energy, temperature, and pulse. At the end of the day, these data points help guide changes that you need to make in your life to get you to where you want to be. So, Craig and I wanted to hop on and do an episode about why this is so important.

In this episode, Craig and I talk about:

➡️Asking yourself: What do you want the most? How do I want to feel?

➡️How the way you are is a reflection of what you do

➡️Common roadblocks women hit in our programs

➡️Meal/food strategies you can use for success

➡️What the data shows you

➡️What to do when you eat out

➡️Why action first might just motivate you to change

➡️How it will initially feel hard

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

00:47 - The importance of knowing what you really want

04:58 - Why it's not always about doing more but sometimes it's about doing less

05:27 - The things we measure in our program

06:06 - Common roadblocks women hit in our programs

08:30 - How the way you are is a reflection of what you do

09:19 - Asking yourself how you really want to feel

13:10 - Meal strategies you can use for success

15:24 - What the data shows vs what you're doing

20:30 - Why taking action first might motivate you to change

22:15 - How it will initially feel hard

April is the coach that has been with us the longest. She is amazing and has been through a lot of sh*t in her life. But she’s overcome it and had an incredible transformation. Now, she helps other women do the same in our program.

April actually started as a client in 2017, joining right after we launched. At the time, she was working as a PT in the gym and had recently left an abusive relationship. But she really applied herself and got results. At the time, I remember her even saying that she couldn’t afford the program but also couldn’t afford not to do it. It’s just been such a pleasure watching her grow and actually put herself first (She is a single mum of two kids!).

In this episode, April and I chat about:

➡️Her story of falling pregnant at 19

➡️How she left an abusive relationship

➡️April’s rock bottom and what she did about it

➡️Her dieting past

➡️How April healed her cystic acne

➡️April’s personal PBs in the gym (she's super strong)

➡️Why April became a coach

➡️Advice April has for other women on this journey

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

April Orford @april_laydee

SHOW NOTES

01:45 - Brief background of coach April

03:28 - Falling pregnant at 19

05:16 - Her abusive relationship

10:00 - Going through the legal battle against her husband for her custody of her children

11:55 - Reaching rock bottom and how she coped

12:40 - Her diet history

14:05 - Her health history and how April healed her cystic acne

16:44 - Her personal PBs in the gym 

18:00 - Why she loves coaching women

21:01 - Types of women she works with, common health issues they have, and their results

24:05 - Her advice for other women on this journey

With the new year in full swing, Craig and I decided to sit down and answer some common questions we get about setting up a decent home gym without spending tens of thousands of dollars. The truth is just one set of dumbbells, bands and a bench isn’t enough for the progressive overload required to build muscle.

So, in this episode, Craig and I chat about:

➡️Creating a home gym without breaking the bank (just 3-5K AUD)

➡️Progressive overload and why you need it to build muscle

➡️The basic equipment you need

➡️Advanced vs beginner

➡️Equipment we recommend

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

Eleanor Hadley @eleanorhadley

Gym equipment examples (look for second hand equipment you can pick up great deals, the below are just examples of what to look for)

Multi Functional Trainer/Smith Machine

Adjustable bench

Barbell

Dumbbells

Bumper plates

SHOW NOTES

01:38 - Why we deloaded over the holidays

04:05 - Discussing our new year's resolutions

10:39 - Progressive overload and why you need it to build muscle

12:54 - Creating a home gym without breaking the bank

14:24 - Purchasing 2nd hand gym equipment (FB Marketplace)

14:50 - The basic equipment you need

20:56 - Rough cost estimate

23:55 - Advanced vs beginner

Eating breakfast is a very debated topic online. I used to train fasted, and I didn’t know the impact not eating breakfast had on my hormones and metabolism. Now, I look so forward to my breakfast. There are also more than a few reasons you should eat breakfast within 30 minutes of waking. In this episode, Kate and I discuss:

➡️What happens to your blood sugar as you sleep

➡️Why it’s important to eat breakfast

➡️What activates the stress response

➡️The significance of breakfast for building muscle

➡️What to do if you wake up with no appetite

➡️What your morning temperatures mean

➡️Easy breakfast ideas

➡️What if you train in the morning first thing?

➡️Eating 30 grams of protein with breakfast

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Kate Deering @katedeeringfitness

SHOW NOTES

03:03 - Why eating breakfast is important

04:06 - One of the main goals of having breakfast

05:18 - What activates the stress response

06:45 - What happens to your blood sugar as you sleep

09:23 - The importance of having enough carbohydrates during breakfast

10:45 - Eating and training like a strength athlete

11:15 - What to do if you wake up with no appetite

17:10 - Eating before training

20:20 - Macro targets and eating 20-30 grams of protein for breakfast

24:22 - Planning ahead and why this is important

25:14 - The benefits of eating the same food throughout the week

30:03 - Drinking coffee with or after breakfast and why this is important

So excited to share our latest episode featuring three incredible guests from Survivor: Caroline, Mark, and Eden! 🏝️

We dove deep into the Survivor experience, from the intense challenges to the sleepless nights and the raw emotions.

We chatted about everything - our strategies, alliances, and those unforgettable moments that made our journey truly special.

Tune in to hear:

✨ Behind-the-scenes stories from Survivor.

✨ How we dealt with hunger, exhaustion, and the mental game.

✨ Personal reflections on life during and after the show.

Whether you're a die-hard Survivor fan or new to the show, this episode has something for everyone.

We even shared some laughs about our strategies and how we bonded over beans and rice. 🍚

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

You can review on Spotify HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

SHOW NOTES

[00:27] Discussion about Pre-Podcast Chats

[00:42] Kitty and Survivor Guests Talk about Their Experience on Survivor

[04:34] Challenges and Strategies on Survivor

[16:34] Forming Alliances and Nonverbal Communication

[23:34] Physical and Mental Preparation for Survivor

[36:34] Food and Hunger on Survivor

[43:34] Social Dynamics and Relationships on Survivor

[55:02] Negative Social Media Reactions

[01:01:01] Post-Survivor Physical and Emotional Recovery

[01:07:07] Final Thoughts and Reflections

We have two amazing, super knowledgeable, and strong guests on the podcast this time. Libby and Ash have been on the podcast numerous times (all of which are great ones to check out - Libby and I just did one on recovery and Ash and I talked about veganism not long ago).

This episode is not on one specific topic but about stuff that comes up for women that start diving into the pro metabolic world. Many of these women come from restrictive backgrounds and it’s easy to overeat or over consume. A lot of these women also end up gaining quite a bit of weight.

In this episode, Craig, Ash, Libby, and I chat about:

➡️Pro-Metabolic weight gain when and when it isn't necessary

➡️How extremes are never good

➡️Life’s stressors (and why it’s more than food and training)

➡️How to approach pro metabolic eating

➡️What happens with caloric restriction

➡️Why food tracking is a skill

➡️How to lose weight (and sustain it)

➡️Calories in vs calories out

➡️The value of coaching

➡️What to prioritise when losing weight

➡️How strength training works

➡️The health benefits of having more muscle

➡️Finding the middle ground

➡️How you can’t “spot reduce”

➡️What does it mean to be feminine?

➡️Drinking alcohol and should you do it when trying to lose weight or improve your health?

➡️Low-fat dairy products and why they're totally fine! What to look for when choosing low fat dairy.

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

Libby Wescombe @libbywescombe

Ash Armstrong @strong.sistas

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7377236/

SHOW NOTES

03:15 - Ash and Sarah's transition from restrictive diets to a pro-metabolic approach, estrogen overload, how it affected them differently

06:05 - Pro-Metabolic weight gain when it's necessary and when it's not necessary

08:03 - Weight gain vs fat gain

09:00 - How extremes are never good

09:52 - Powerlifting vs bodybuilding

14:28 - Why extreme approaches decrease your stress resilience

17:29 - Jumping from one extreme to the next

17:54 - Life’s stressors how they affect healing (it's more than just food and training)

26:00 - How to approach pro-metabolic eating when you start

28:26 - The importance and benefits of tracking your food intake

32:51 - Why it's not about being obsessive, it's about using it as a tool to learn

38:28 - Why food tracking does not lead to eating disorders

43:04 - How do you lose weight? ---- Calories in, calories out?

46:40 - What is a calorie deficit

47:43 - The four main levers you can pull to create a calorie deficit

49:17 - The metabolic ward studies

54:11 - Why not all research studies are good

56:45 - Why it's not a one size fits all

59:25 - Building muscle and activity levels

01:00:56 - Being realistic about what you can achieve and how long it takes

01:03:57 - Working on what we can measure

01:05:59 - Why prioritising strength training is important when it comes to building muscle

01:07:11 - The health benefits of having more muscle

01:17:55 - The difference between being lean and being muscular

01:31:00 - Fat and toxins

01:34:05 - What does it mean to be feminine?

01:49:27 - Body shaming

01:56:19 - Finding the balance

02:00:01 - Doing what makes you happy

02:05:12 - Low-fat dairy products and why they're totally fine! What to look for when choosing low fat dairy.

We have one of our awesome clients on the podcast today. She lives on the sunshine coast, has two sons, is 45 years old, and is married.

She always thought she ate well. But after joining our program, she realised a lot of her beliefs about nutrition were not serving her.

With tracking, she realised she was consuming way too much fat. She has been in our program for 6 months and continues to make incredible strides forward.

In this episode, we chat about:

➡️How she struggled post-surgery with her health

➡️How her mood and sleep have improved since joining the program

➡️Dropping 11% body fat and building muscle

➡️What food she’s eating

➡️What it’s like to fit this way of eating in with a family

➡️What she’s learned about training in the program

➡️Challenges she’s faced in the program

➡️Advice she has for other women on this journey

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:10 - Brief background

01:53 - Her dieting history

02:38 - Her health issues prior to joining the program

04:10 - Unlearning what she thought she knew about nutrition

05:02 - The results she'd seen while in the program

05:57 - How her mood and sleep have improved since joining the program

06:24 - Her body composition changes, dropping 11% body fat, and building muscle

07:13 - How many calories she's eating

07:51 - The food she's eating

09:35 - How this way of eating has fit in with the family

10:22 - What she enjoyed most about the program

11:11 - What she found the most challenging

12:23 - Her advice to women who are sitting on the fence about joining the program

13:14 - How coaching and support helped her achieve her goals

14:40 - Advice she has for other women on this journey who might be struggling

Chelsea is based in Australia, is 46 has 2 kids, and is married. When she found our program she had low energy and was looking for a sustainable way to lose weight. She would fast or restrict during the day, then end up binge eating at night.

Since joining our program over 16 weeks ago now, Chelsea has seen so many changes! In this episode, Chelsea and I discuss:

➡️Chelsea’s dieting history

➡️How she’s made the food work for her

➡️Losing 12 kgs

➡️How her mood has improved since joining the program

➡️What kinds of foods she’s eating

➡️How this way of eating isn’t a “diet”

➡️Working the meals with her family

➡️Advice Chelsea has for other women

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:24 - Brief background of Chelsea

01:54 - Her dieting history

02:53 - How she’s made the food work for her

04;14 - How long she's been in the program

04:24 - The results she'd seen after joining the program

04:51 - Losing 12kgs

05:52 - How many calories she's on

06:02 - What sorts of food she's eating

07:24 - What she enjoyed most about the program

07:55 - What she found the most challenging about the program

08:24 - How the food is fitting in with her family

08:48 - Her advice to women who are still sitting on the fence about joining the program

09:51 - How the coaching and support helped her achieved good results

10:17 - Her advice to other women who are in the same journey

It’s 2023! We hope everyone enjoyed their holidays and spent lots of quality time with their loved ones.

So we thought we'd start the year off with a podcast on our 5 top tips to reach your health and body goals in 2023.

In this episode, Craig and I discuss:

➡️Why patience is so important

➡️How where you are at is a reflection of what you’ve been doing previously

➡️Goal setting

➡️Not striving for perfection

➡️Practicing moderation

➡️Focusing on what you can do

➡️Committing to your training

➡️Tracking your food and learning about macronutrients and micronutrients

➡️Prioritising sleep

➡️Getting those steps in

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

03:19 - Jumping from one diet to another year after year

03:40 - Why you should stop doing all these quick fix diets to break free from that cycle

04:00 - How long will it really take for you to get to where you want to be

04:44 - Making massive changes

05:07 - How where you are at is a reflection of what you’ve been doing previously

05:17 - Habits, behavior, and lifestyle

07:37 - Setting your goals

10:06 - Focusing on progress not perfection

10:57 - Focusing on what you can do and not on what you cannot do

13:23 - Persistency and committing to strength training

14:54 - Why it's never too late to start

15:35 - Why strength is never a weakness

17:34 - Tracking your food and learning about macronutrients and micronutrients

19:07 - Why not tracking could be the very single reason why you're not making any progress

25:54 - Sleep, steps, and sunshine

29:31- What's in our Join our 7-Day Eat More, Train Less, Get Results Challenge

Dr Ray Peat sadly passed away on Thanksgiving, so Kate and I decided to do a tribute episode dedicated to him to celebrate all that he contributed to the world.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Kate Deering @katedeeringfitness

https://raypeat.com/

SHOW NOTES

04:19 - How Emma first got introduced with Pre-metabolic

06:20 - How Craig and I are grateful that we found Emma and Dr. Ray Peats work

06:48 - Feeling empowered with my own health and just enjoying food

08:16 - How Dr. Ray Peat lived his life, self-experimenting, learning through the process, and not following what everyone does

11:40 - How Ray helped Emma zoomed out and look at high level rather than just this one thing

12:45 - Why Ray didn't always give any a specific answers a lot of times

16:00 - Supplementing and breaking food down

22:20 - What I learned from his work that changed me the most

24:12 - How he made you see things in a completely different way

27:22 - How he left us with so much

28:08 - Learning from our own body and understanding yourself and what health is

30:32: Having a break

32:24 - Slow changing over the years

The holidays are upon us! We're actually taking two full weeks off. I'm actually really looking forward to the time off, going to the beach, going out to eat, and catching up with friends and family.

We thought this was a good time to talk about what we do over the holidays when it comes to our training and nutrition and what we get our clients to do. I used to restrict like crazy leading up to the holidays, then I’d binge for two weeks and get straight back to restricting Jan 2nd 🤣

So, this is a short episode about what we do now and how you can approach your training and nutrition over the holidays.

In this episode, Craig and I chat about:

➡️Eating over the holidays

➡️Enjoying the holidays and time with your loved ones

➡️How its consistency that matters

➡️Not doing fat loss phases for these couple of weeks

➡️Breaking free of the restrict/binge mindset

➡️Getting enough protein

➡️The importance of starting your day with a solid breakfast that has 20-30g of protein

➡️Staying active

➡️Not worrying about progress for these two weeks

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

03:24 - Update about the release of Saturée Vitamin E

04:13 - Why restricting leading up to the holidays is not a good idea

05:14 - Enjoying the holidays and time with your loved ones

07:12 - Why it's not advisable to do a fat loss phase over the holiday period

08:40 - Breaking free from the restrict/binge mentality

10:15 - Not over-eating during Christmas

10:56 - How to get enough protein and how to stay active

11:11 - Not worrying about making progress during the holidays

This episode is inspired by one of our awesome clients!

Some of the best transformations in our program haven’t included a linear journey and haven’t been free of failure.

They only happened because they took consistent imperfect action (and failed lots of times). So, let’s dig into this a little bit further. Why should you focus on progress not perfection?

In this episode, Craig and I discuss:

➡️Thinking progress is too slow and how to shift your mindset around this

➡️Overcoming setbacks

➡️Focusing on the journey

➡️Making better decisions

➡️Accountability

➡️Coaching and making it a habit

➡️How close enough is good enough most of the time

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

04:22 - What I hear often from women we work with and what I always tell them

05:36 - How Lyric has focused on progress not perfection and how this has served her well

11:18 - Why you need to look at this as lifestyle changes

12:02 - Discipline = freedom

12:58 - Why making small changes is important and how to overcome setbacks

13:55 - Embracing and accepting slow progress

15:06 - Focusing on the journey not the destination

24:00 - External accountability and how this can turn into internal habits

24:34 - Working with a coach and how this can help you achieve your goals

Amy is hilarious. She has done amazingly well in our program, and is 35 years old, has three kids, is married, and also has her own business. Her life is hectic, but she has focused on what she can control. After 19 weeks in the program, it’s incredible how far Amy has come.

In this episode, Amy and I chat about:

➡️Emotional eating

➡️Extreme PMS and mood swings

➡️Restrictive eating

➡️How Amy lost 8.4 kgs

➡️Libido, energy, and mood improvements she’s experienced

➡️How Amy juggled everything with kids and her business

➡️Focusing on yourself

➡️How many calories and types of foods Amy is eating

➡️Building her own meal plan

➡️Her challenges through the process (including surgery)

➡️Advice Amy has for other women going through similar

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

SHOW NOTES

01:37 - Amy's background

02:41 - What made her join the program

03:47 - Her health issues before joining the program

04:50 - Her diet history

07:40 - How long she's been in the program, the results, and improvements in her health since joining

10:08 - How often she trains

11:51 - Focusing on what you can do and imperfect action and why this is important

14:11 - How many calories she's eating per day and the foods she's eating

15:38 - Planning ahead and why this is important

17:50 - What she enjoyed most about the program

20:19 - What was the most challenging

21:45 - Her activity levels

22:32 - The challenges she has faced through the process including her surgery

24:10 - How the food is fitting in with the family

30:47 - Her advice to women who are sitting on fence about joining the program

32:33 - How the coaching and support helped her achieve good results

We have beautiful Nyssa, one of our incredible coaches, on the podcast today! We’ve known Nyssa for years and actually met her back when she was a raving vegan and plant-based. But Nyssa found the light 😂 and she gets so many awesome results for her clients. They love her so so much, and it doesn’t take a lot to see why.

In this episode, Nyssa and I chat about:

➡️Veganism

➡️Nyssa’s dieting history

➡️Working with @thenutritioncoach (co-founder @saturee_official)

➡️Falling pregnant

➡️Cycle improvements

➡️How Nyssa juggles work, being a mom, and everything else

➡️Owning your choices and story

➡️Having a community/family

➡️How she gets results with her clients

➡️Nyssa’s advice to other women on this journey

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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Kitty Blomfield @kittyblomfield

Nyssa Bovenkamp @nyssa_bovenkamp

SHOW NOTES

01:46 - Nyssa's background

03:02 - Veganism and her health history

04:50 - Her transition to pro-metabolic and working with Emma Sgourakis

06:50 - The improvements in her health

09:01 - Cutting carbs and sugar and why this is not healthy

10:00 - Being able to connect with working mothers like her and how this has been helpful

11:49 - How much weight she's lost

12:17 - How she juggles work, being a mum, and everything else

13:40 - Her advice to women about taking ownership

18:38 - Why she loves helping women

20:54 - How important it is to be around other women who on the same journey and why having the coaching and support is so helpful

22:22 - The types of women she's working with and how she's able to help them get results

23:46- Her advice to women who are on this journey

Tanja is one of our gorgeous clients! She is 43 years old, has two kids, and works full-time. Tanja has tried everything, but before trying our program, nothing worked! She is now 16 weeks (4 months) into the program and has seen incredible results!

In this episode, Tanja and I chat about:

➡️Digestive problems and how she's fixed them

➡️Resistance to weight loss

➡️The results Tanja has seen in the program

➡️Lifting technique and gaining strength and how this has helped her change her body shape

➡️Biomarkers that Tanja has seen improved

➡️How bloating isn’t necessarily “normal”

➡️Eating 2000+ calories and losing weight

➡️How progress isn’t linear

➡️What Tanja has enjoyed most about the program

➡️Feeling overwhelmed and how to cope

➡️The simplicity of pro-metabolic foods

➡️Advice Tanja has to other women

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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Kitty Blomfield @kittyblomfield

SHOW NOTES

01:57 - Tanja's background

02:11 - Her health and diet history

04:53 - What made her join the program

07:07 - How long she's been in the program and how much her body composition has changed

08:35 - Learning good lifting technique and how much this has helped her

10:45 - Learning how to take her temp and pulse

12:34 - Other biomarkers that have improved

15:40 - Being able to eat the food she loves

16:58 - Bloating, binge-eating before her cycle, and digestive issues she had prior to joining the program

19:57 - How long will it really take to get the results you want

20:49 - Eating 2050 calories and still losing weight

22:21 - Listening to your body and taking your time when you need it

22:38 - What she enjoyed most about the program

24:15 - Feeling overwhelmed at the beginning and how she overcame this

26:34 - What she found the most challenging

28:11 - Putting the time in and why this is important and why you must trust the process

31:32 - How the food is fitting in with her family

33:10 - The simplicity of pro-metabolic foods

26:58 - Going back to the basics with nutrition

38:10 - Her advice to women who are sitting on the fence about joining the program

39:07 - How the coaching and support helped her get her results

41:31 - Her advice to other women who are in the same journey

At 47, Lyric transformed her body, mindset, and life in ways she never thought possible. From being a busy mom of three to becoming a fitness inspiration, she shares her journey of losing weight, building muscle, and finding a new sense of confidence and radiance.

Lyric talks about her struggles with intermittent fasting, the challenges of staying motivated while traveling, and how she finally found a sustainable way to achieve her fitness goals with the right mindset and support. Her story is proof that it's never too late to start, and you can achieve anything with the right tools and community.

Join us as we dive into her two-year transformation journey, the importance of discipline, and how her newfound strength has positively impacted every area of her life. Trust me, you’ll leave this episode feeling inspired and ready to take on any challenge that comes your way!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

You can review on Spotify HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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Saturée products use discount code KITTY20 for 20% off your first order.

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Kitty Blomfield @kittyblomfield

SHOW NOTES

00:00 - Introduction and Lyric's initial thoughts on her fitness journey

00:10 - Lyric shares her current weight and personal growth over the last two years

00:42 - Introduction of Kitty Bloomfield and Lyric's background

01:10 - Discussion about Lyric's two-year program journey and mindset changes

02:33 - Lyric's health journey and struggles before joining the program

05:05 - Lyric's experience with intermittent fasting and its effects on her health

08:40 - Discovery of the prometabolic community and joining the program

09:38 - Lyric's initial doubts and motivation from the podcast

11:00 - Results from the first 16-week program and the decision to continue

12:10 - Developing a disciplined routine and integrating workouts into her life

14:53 - Personal growth and changes in mindset and discipline

15:55 - Lyric's current calorie intake and weight loss progress

17:29 - Long-term commitment and seeing progress over time

18:10 - Motivation from early gym progress and competition with herself

19:02 - Lyric's intuitive eating and maintaining weight during travels

21:00 - Balancing family meals and the program

22:58 - Challenges of the program and overcoming initial difficulties

24:44 - Enjoying the results and feeling confident at 47

26:06 - Importance of coaching and accountability in achieving results

28:00 - Encouraging women to join the program and take action now

Can’t help but not love Margie! I can’t believe she is 57 years old, she certainly doesn't look it. Margie is one of our coaches, and she’s had an incredible journey. In this episode, Margie and I talk about:

➡️Her health and fitness history

➡️When she found pro-metabolic eating

➡️The physical pain she used to experience due to her autoimmune condition spondylitis

➡️The menopausal symptoms she used to deal with

➡️How things changed since she found the pro-metabolic community

➡️Learning how to train and going to the gym

➡️What it’s like being strong

➡️What drives Margie and makes her passionate about being a coach

➡️Advice Margie would give to menopausal women

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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Kitty Blomfield @kittyblomfield

Margie Arbon @mjarbon

SHOW NOTES

01:53 - Brief background of Margie

03:00 - Her health and dieting history prior to being introduced to pro- metabolic eating

06:12 - How long it took for her to get rid of the menopausal symptoms and get off her medication

07:57 - How she started strength training and how it's helping her

09:52 - Unlearning a lot of misconceptions about nutrition

10:53 - Being afraid of going to the gym and how she moved past that

12:09 - Progressing weights and lifting effectively

12:45 - Executing the movements correctly and why it's important

13:56 - How being strong has impacted her life

14:33 - How strength training will help you with your mobility as you age

15:16 - The types of women that she coaches

17:36 - Why she is so passionate about what she does

18:48 - Her advice to women who are in their 50's and struggling with weight gain and menopausal symptoms

We have Greta back on the podcast! I have worked with Greta personally (if you’ve seen previous podcasts, it was during Craig and I’s TTC journey). Greta is a weight loss behavioural coach, and she uses EFT tapping to break-through those emotional barriers that hold women back from achieving their body goals.

In this episode, Greta and I chat about:

➡️Childhood beliefs and programs

➡️Believing weight loss is hard

➡️Not trusting self

➡️Self-sabotage

➡️What others think when you lose weight

➡️Physical attention and safety

➡️How EFT can help

➡️The power of our emotions

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Greta Zukoff @gretazurkoff

SHOW NOTES

01:40 - Brief background of Greta

03:34 - EFT tapping

04:58 - Showing up for yourself

05:56 - Self-sabotaging

09:40 - EFT tapping and behavioral change

10:31 - 6 Emotional Blocks to Weight Loss

10:41 - #1 "I don't believe that I can lose weight"

12:06 - #2 "I'll have to give up everything I love in order to lose weight"

14:42 - #3 "I don't trust how I will behave if I were to lose the weight"

17:06 - #4 "I might hurt someone or make someone jealous if I lose the weight"

18:00 - #5 "I might feel uncomfortable with extra physical attention"

19:31 - #6 "I don't want to give someone else satisfaction of me being that size"

21:18 - Getting through those emotional blocks using EFT tapping

24:25 - Food freedom challenge

Something Craig and I have noticed with some of our clients is that they're consistent Monday to Friday, but then when the weekend rolls around, the plan just goes out the window.

Yet, when you have a specific goal, you need to be fairly concise and consistent not only during the week but also on the weekends.

In this episode, Craig and I chat about:

➡️What to do when eating out on the weekend

➡️Simplifying your meal plans

➡️Planning ahead and packing your food

➡️Practicing moderation and what it means

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

02:10 - Update on my recovery

04:48 - My strength targets

07:18 - Maintaining strength goals and eating within a calorie range for maintenance

08:12 - Focus and discipline

08:51 - How to stop 'falling off the wagon' on the weekends

10:50 - Tracking and meal planning tips

16:29 - How to stay consistent

19:22 - Making a conscious effort

22:23 - Practicing moderation

24:44 - Making excuses

26:32 - Saying "NO"

Lisa is 53 years old and lives in the United States, working for a large auto parts company. Lisa’s story starts way back in her childhood. She grew up with a mother on Weight Watchers who always had a scale in the kitchen.

Lisa actually thought she was an overweight kid, so she always did low-fat diets and restricted calories. She even did keto for 6 years and 86-hour fasts. Lisa no longer does all this craziness, so we sat down and had a bit of a chat about her journey.

In this episode, Lisa and I dig into:

➡️Lisa’s dieting history

➡️Her experience having a hysterectomy

➡️Losing 30 lbs and 24 inches in 16 weeks

➡️Other improvements she’s noticed

➡️What Lisa is currently eating

➡️Beating a binge eating disorder

➡️Challenges Lisa had to overcome

➡️Getting comfortable in the gym

➡️Advice to other women on this journey

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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Kitty Blomfield @kittyblomfield

SHOW NOTES

02:02 - Lisa's background

02:35 - All the diets she's done

04:19 - What made her join the program and what health issues she had prior to joining

06:17 - The results she's seen in the program

09:27 - How much weight she's lost

09:43 - How many calories she's on and the foods she is eating

13:42 - What she enjoyed most about the program

15:22 - What she found the most challenging about the program

16:56 - Her advice to women who are still sitting on the fence about joining the program

17:33 - How coaching and support helped her achieve her goals

18:16 - Her advice to women who are in the same journey

We have one of our awesome clients, Amanda Batchelor, on the podcast this time around! Amanda is 49 years old, has two jobs, and two teenage kids.

When she first joined the program, she was doing a lot of stuff. She was into Crossfit, doing strict keto, fasting, and previously did triathlons. But all of this led to Amanda ending up in a bad emotional state and hormonal issues. Today, Amanda is walking an entirely different path.

So, in this episode, Amanda and I talk about:

➡️Amanda’s history and why she joined the program

➡️How she lost 8 kgs and body fat

➡️How giving up the booze has changed her life

➡️What types of foods she’s eating now

➡️How she is training

➡️What she’s enjoyed most about the program

➡️How the food is working for the rest of her family

➡️Advice she has for other women in similar situations

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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Kitty Blomfield @kittyblomfield

SHOW NOTES

01:58 - Brief background of Amanda

02:40 - Amanda’s health history and why she joined the program

07:50 - Her health improvement when she joined the program

08:12 - Not having cravings anymore

09:17 - How she lost 8 kgs and body fat

11:40 - How giving up the booze has changed her life

13:36 - Her hashimotos improvement

14:29 - What sorts of food she's eating now

16:10 - What she enjoyed most about the program

16:54 - How she is training

17:44 - The most challenging part for her while doing the program

19:47 - How the food is working for the rest of her family

21:56 - Advice for other women who are sitting on the fence about joining the program

24:12 - How coaching and support is helping her get to her health goals

26:56 - Advice she has for other women in similar situations

Prior to meeting Craig I used to train to burn as many calories as possible! I did so many classes, HIIT and long runs. When I met Craig he said to me you need to stop destroying the body you have with cardio and restrictive diets and build the body you want with real food and strength training.

I learned about the benefit of lifting weights and getting stronger for body composition change: more muscle and less body fat. Following a structured and measured training program with the intention of building muscle. I not only improved my body composition but I also improved my health. Better sleep, better cycles, no more constipation, more energy and no more binge eating!

Damon was one of the first coaches Craig worked with and has heavily influenced our training methodology. He's been on the podcast before, so I thought I'd get him back on to talk about why we should be training to build muscle not burn calories.

In this episode, Damon and I chat about:

➡️Training like an athlete and for the outcome you want

➡️What being “toned” means (and what it involves)

➡️How weight training works

➡️Building vs maintaining

➡️Why excessive cardio doesn’t work to improve your body composition

➡️The problem with fast food

➡️The importance of proper lifting execution

➡️Falling in love with lifting and sustainability

➡️The link between training and nutrition

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

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Metabolic Reset Challenge

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Kitty Blomfield @kittyblomfield

Damon Hayhow @damonhayhow

SHOW NOTES

01:44 - Brief background of Damon

02:34 - Training hard and why its necessary to change your body

03:54 - Why it's not all about the number on the scale

04:55 - Building the body that you want vs destroying the body you hate

05:45 - Training like an athlete and why this is important if you want to build a toned and athletic body

09:21 - Being in control

13:20 - Will you have to track your food forever?

15:59 - Eating the food you love

18:13 - What is toned and how do achieve the toned look?

22:23 - Building and improving your strength level and why this is important when it comes to building muscle

25:32 - Perks of weight training

26:14 - Why excessive cardio doesn’t work to improve your body composition

34:22 - The problem with fast food and not tracking

40:47 - Not realising what you're capable of

42:15 - The importance of proper lifting execution

49:50 - Injuries

50:59 - How much time it really takes for you to achieve your body goals

52:56 - Changing who you are

55:56 - Falling in love with weight training

56:18 - The connection between training and nutrition

57:02 - Weight training and repetition

01:03:53 - Being hungry and feeling good

We get lots of questions from women trying to get healthy and achieve their body goals. If you haven’t seen Part 1 of this Q&A, go back and give that one a listen first. This is Part 2.

In this episode, Craig and I answer questions about:

➡️Loose skin after losing weight

➡️Breastfeeding, nutrition, and training

➡️Healthy weight loss per week

➡️Nutrition and training for the morbidly obese

➡️Our top fat loss tips

➡️The importance of a bedtime routine

➡️Gaining weight with pro-metabolic eating (and why this happens)

➡️What we eat every day

➡️Weight loss and fat loss vs building muscle and how it's hard to get very muscular

➡️Fat intake and healthy fats

➡️Tips to lose weight in perimenopause

➡️How to balance fats and carbs

➡️Collagen consumption

➡️Pre-workout meals/snacks for early morning training sessions

➡️If I'm time-poor what should I prioritise strength training or steps?

➡️Home workouts and exercises

➡️Making gelatin gummies

➡️Staying on budget with a pro-metabolic lifestyle

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:04 - My surgery update

06:44 - Loose skin after losing weight

08:05 - Calories/Macros during breastfeeding

10:18 - If you're losing weight tracking, how do you know when to increase and by how much?

13:02 - Advice for women who are starting off morbidly obese

16:02 - Investing in coaching support

17:12 - Favourite fat loss habits

22:00 - Gaining weight with pro-metabolic eating and why it happens

22:58 - What we eat everyday

25:44 - How long can you follow the same workout plan if you have a histamine issue?

27:18 - Weight loss and fat loss vs building muscle and how it's hard to get very muscular

36:38 - Replacement exercises in our program for those who have injuries

37:08 - Tips to lose weight in perimenopause

38:07 - How to balance fats and carbs

39:38 - Do we count collagen and casein in MFP?

40:27 - Pre-workout meals/snacks for early morning training sessions

43:22 - If I'm time-poor what should I prioritise strength training or steps?

43:40 - What are the best exercises to slim the thighs without bulking them?

45:43 - Making gelatin gummies

46:14 - Tips to stay on budget eating pro-metabolic

We welcome back Kate on the podcast for the millionth time! We joke this should be the Kitty and Kate Show.

This time we talk about menopause and common questions that come up with it. Kate has a really good way of taking complex subjects and making them easy to understand so I thought this was a good one to dig into together.

In this episode, Kate and I chat about:

➡️What is menopause?

➡️Perimenopause vs menopause

➡️What are “normal” but not 'necessary' menopausal symptoms?

➡️What are hot flashes?

➡️The impact of stress on menopausal symptoms

➡️HRT and how it works

➡️Estrogen’s impact on other hormones

➡️How estrogen affects energy levels

➡️What taking progesterone can do

➡️How a low metabolism impacts estrogen and progesterone

➡️Is estrogen protective for the brain?

➡️Why women have an increased rate of heart disease

➡️The Fertility Awareness Method (FAM) vs hormonal birth control

➡️5 foundational things you can do to improve your hot flashes and menopausal symptoms

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Kate Deering @katedeeringfitness

SHOW NOTES

01:43 - Brief background of Kate Deering

08:00 - What is menopause?

10:18 - Are menopausal symptoms necessary?

11:11 - What are hot flashes?

13:45 - The connection between stress and hot flashes

15:45 - What can we do to fix hot flashes

17:54 - Why taking large doses of estrogen work to get rid of hot flashes

22:02 - Why do women report having more energy when taking estrogen?

23:36 - The negative and positive effects of taking progesterone

32:34 - How a low metabolism plays a role in estrogen and progesterone levels

35:07 - Does estrogen help with blood pressure? How?

37:00 - Is estrogen good for the brain?

37:57 - Why women experience dementia more than men?

38:48 - Could it be beneficial for women after they go through menopause to supplement with progesterone for the rest of their life?

41:37 - Why women have an increased rate of heart disease

43:09 - Why women have strokes at double the rate in their 20's and later in life

46:52 - The Fertility Awareness Method (FAM) vs hormonal birth control

51:39 - Things you can do to improve your hot flashes and menopausal symptoms

We get so many questions about training and nutrition, so I decided to do a Q&A with Craig to answer a bunch of these common questions (and this is only part 1!).

In this episode, Craig and I answer questions about:

➡️What counts for daily steps

➡️Fat consumption and how much you need

➡️Chickpea pasta is it ok to eat every day?

➡️Reverse carb cycling do you recommend this?

➡️Protein intake what is the optimal amount and how do you calculate it

➡️Carb and fat targets for weight loss

➡️Eating the same foods day-to-day is this ok?

➡️Reverse dieting and how to avoid weight gain

➡️Building versus maintaining

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:52 - Quick update on Kitty's recovery from her surgery

08:52 - Giving your body what it needs

09:50 - Does walking on a treadmill count as steps?

10:50 - How much fat should women be consuming daily?

15:20 - Where would we like to travel?

16;17 - Is it okay to eat chickpea pasta?

16:42 - What we think about Dr Ray Peat's diet change

19:44 - Thoughts on reverse carb cycling

23:20 - Can you get results from vegetarian and/or pescatarian diet?

25:18 - What happen if you eat over 1g per kilo of protein?

27:37 - How do I know how much carbs/fat should I be consuming for weight loss?

29:05 - Can you eat similar foods day to day?

31:20 - Will you gain weight in a reverse diet?

35:56 - When you're happy with your physique, how do you train? Do you still push to failure?

Kathleen is one of our lovely coaches! If you’ve listened to the podcast before, you’ll know I’ve been interviewing our coaching roaster so you can get to know them more. Kathleen is our coach based in the United States. She lives near New York and the beach! She is also one of our coaches that doesn’t have kids. Kathleen is our youngest coach at 29 but is very intelligent, and she gets amazing results with her clients!

While she used to do marathon running, Kathleen has come a long way since those days! She was so tiny when she first joined the program. But since working with Craig, she's put on a lot of muscle.

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

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Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

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SHOW NOTES

02:07 - Brief background of Kathleen

03:26 - What she's been doing before working with us

05:30 - Her health issues prior to finding the pro-metabolic approach

07:58 - Under-eating, overtraining, and running fasted

09:22 - Running marathons

10:21 - Her weight and calories she started on and what she's on now

12:25 - Why deadlifting is a good exercise

13:39 - How the rest of her health markers are now

14:30 - Having a bed time routine

15:26 - What types of women she typically work with in our program

16:20 - What makes her so passionate in helping other women to do our program

17:55 - Her advice to other women who are struggling in their health journey

19:22 - Our 16-week Accelarator Program

A few weeks ago I had Mike Fave on the podcast. Mike is an independent researcher with a wealth of knowledge on diet and metabolic health. I first met him on a podcast with Danny Roddy and Jay Feldman and just thought he was a great guy 👏

In this podcast we dive deep into a topic that's often misunderstood: sugar, juice and fruit. Many women in our program come from restrictive dieting backgrounds, cutting out sugar completely, fearing it like it's the devil. They even equate a glass of orange juice to a can of soft drinks.

Mike helps us break down these misconceptions.

He shares his journey through various diets, from bodybuilding to keto, and how he now focuses on reading research directly. His experience as a nurse, especially during COVID, and his work in health consulting gives him a unique perspective.

We discuss how sugar, particularly fructose, has been unfairly demonised. Mike explains that sugar is a vital fuel source, and the real issue lies in what sugar is often packaged with in processed foods. We also touch on how many women develop a fear-based mentality around food, leading to unhealthy cycles of restriction and bingeing.

Mike provides practical advice for those transitioning from low-carb diets. He suggests slowly lowering fat intake while increasing carbs from whole food sources, like fruits and some starches, before introducing more rapidly digesting carbs like juice.

This episode is packed with insights on how to nourish your body properly, find food freedom, and enjoy delicious, balanced meals without fear. If you're ready to transform your relationship with food and embrace a healthier, happier lifestyle, this episode is for you.

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

You can review on Spotify HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Mike Fave @mikefavescience

SHOW NOTES

01:20 - Mike Fave's Background and Journey

05:45 - The Misconception of Sugar and Juice

09:30 - Transitioning from Low-Carb Diets

14:20 - The Role of Carbohydrates in Metabolic Health

20:15 - Fructose vs. Glucose: Understanding the Differences

25:00 - Common Diet Mistakes and How to Avoid Them

30:45 - The Importance of Balanced Meals

35:10 - Personal Experiences with Dietary Changes

40:00 - Practical Tips for Increasing Carbohydrate Intake

45:30 - The Impact of Fat Intake on Metabolic Health

50:15 - Addressing Nutrient Deficiencies

55:40 - The Role of Consistency in Dietary Success

01:00:20 - Final Thoughts and Encouragement

I talk with a lot of women, and often hear, “One thing I’m really nervous about is going to the gym.” And I get it. You go into the weight room, and all the big boys are there. It’s intimidating.

When I first started training, I was nervous too! But once I got my technique down and started hitting some PBs, I felt more confident, and it was so motivating.

So, in this episode, Craig and I discuss:

➡️Why no one is looking at or judging you

➡️Getting comfortable with being uncomfortable

➡️Focusing on your exercises and program

➡️How it all becomes ingrained in you with experience

➡️The accomplishment and empowerment you feel after hitting a PB

➡️How everyone starts somewhere

➡️Focusing on improving your technique and execution

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:37 - Why feeling a bit nervous about going to the gym is normal when you first begin 

03:48 - Why no one is looking at you or judging you

09:03 - Getting comfortable with being uncomfortable

09:57 - Having the right attitude

12:15 - Focusing on your exercises and program

13:48 - The accomplishment and empowerment you feel after hitting a PB

14:46 - How everyone has to start somewhere

15:27 - Recording your training videos and why this is important

16:33 - Focusing on improving your technique

18:00 - Execution

We had Brandon on the podcast discussing the benefits of NEAT previously, so if you haven’t listened to that one, go back and give it a listen! Daily movement is such a good tool for fat loss and overall better health.

So many women come to us after doing crazy restrictive diets, binging on food, and drinking alcohol. They often complain of poor sleep, menopause issues, and low metabolic function. I hear many women saying that they can’t lose weight because of their metabolism, but it’s amazing when we work with them how quickly things start improving.

Brandon, Craig, and I chat about:

➡️How your entire lifestyle facilitates your health

➡️What metabolism actually is

➡️Energy expenditure across the lifespan

➡️Why scale weight doesn’t necessarily measure fat loss

➡️Metabolic adaption and how it works

➡️What goes into total energy expenditure

➡️The importance of protein and weight training

➡️Creating healthy habits that work within your lifestyle

➡️Critical thinking when it comes to your health

➡️Getting to your fat loss goal vs sustaining it

➡️Why fitness shouldn’t be a comparative journey

➡️The importance of accountability and support

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

Brandon DaCruz @brandondacruz_

SHOW NOTES

01:51 - Brief background of Brandon

06:06 - How your lifestyle facilitates your health

07:13 - The myths about metabolic damage

09:34 - Things that influence your metabolism

10:20 - The slow and fast metabolism

13:20 - Energy expenditure across your lifespan

15:00 - Why it's not your age that slows down your metabolism but your lifestyle and habits

15:42 - Doing the basics and why it's important if you want a healthy metabolism

16:13 - How psychology impacts physiology

17:23 - Why scale weight doesn’t necessarily measure fat loss

20:08 - Metabolic adaptation and how it works

23:04 - Adaptive thermogenesis

24:39 - The importance of protein and weight training

26:49 - What goes into total energy expenditure

32:59 - Training capability

36:22 - Ecological vs external validity

37:52 - The advantages of investing in coaching

44:00 - Tracking and why it's important 

44:38 - Giving it enough time to see a transformation and avoiding shortcuts

46:20 - Losing and gaining more weight later on from yo-yo dieting

48:45 - Getting to your fat loss goal vs sustaining it

51:46 - Having an abundance mindset

52:12 - Creating a fundamental shift in the way you live

55:21 - Not being able to see immediate results and why you need to be patient 

58:54 - Change and progress in relative terms 

01:03:44 - The importance of accountability and support

01:10:20 - Self limiting beliefs and how to overcome them

Lou has been in our coaching program for over 2.5 years. She has kids, works full-time, and is really busy, but we’ve had her on the podcast before to talk about tips and tricks to make tracking your food simple with a family, so go check out that one if you haven’t already!

I wanted to get Lou back on the podcast to talk about her incredible journey. When she first started with us, she had terrible endometriosis and chronic thrush. It was so bad she had 7 ablations. She was unintentionally under eating and not getting enough of the right nutrients. But she’s come out the other side and has done the full cycle from a healing phase to a body recomp phase, to maintenance to a fat-loss phase and is now doing a muscle-building phase. Lou also no longer has endometriosis symptoms or thrush!

She's currently sitting at 58.7kgs and is eating a whopping 2700 calories per day.

She is an excellent example of how you can look good and feel good, but you have to put in the work. So, in this episode, Lou and I chat about:

➡️Lou’s health history and why she joined the program

➡️What she tried in the past to fix her health problems

➡️How many calories and what kinds of foods she’s eating now

➡️What her strength training looks like

➡️How she went during her fat loss phase (her tips and advice) and how her muscle-building phase is going

➡️What challenges Lou had during her fat loss phase

➡️Meal prepping for herself and her family (and how easy it is!)

➡️What Lou enjoyed about the fat loss phase

➡️How much more confidence Lou has gained

➡️The importance of your health

➡️How coaching has helped Lou have success

And more!

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Lou Driver @loudriver

SHOW NOTES

02:32 - Brief background of Lou Driver

04:44 - Lou’s health history

06:14 - Her chronic thrush experience

07:36 - Why she joined the program

11:02 - How much calories she's on

11:15 - How many days a week she trains when she started

11:21 - What sorts of food she eats

11:38 - Liver and oysters

13:07 - Collagen on her diet

16:35 - Her fat loss phase journey

18:38 - Being able to maintain all her good health markers

20:39 - How many days she's training now

21:13 - What challenges Lou had during her fat loss phase

25:38 - Being consistent during fat loss phase

28:09 - Meal prepping for herself and her family

29:42 - Learning how to meal prep over time

32:47 - What she enjoyed most during the fat loss phase

35:09 - Body positivity

39:31 - Her advice to women who are sitting on the fence about joining the program

41:24 - Who I track and manage my food

45:15 - How coaching has helped Lou achieved her health and body goals

46:40 - Her advice to other women who are in the same journey