Weight Loss For Women: empowering health, strength and nourishment

Latest Episodes:

#187 - You can't improve what you don't measure with Craig McDonald Jan 25, 2023

Show notes

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

Advertising Inquiries: https://redcircle.com/brands

#186 - From overcoming years of domestic abuse, under eating and over exercising to transforming her body and health and becoming a coach with April Orford Jan 23, 2023

Show notes

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

Advertising Inquiries: https://redcircle.com/brands

#185 - How to set up a home gym for 3-5K AUD with Craig McDonald Jan 18, 2023

Show notes

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

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

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

Advertising Inquiries: https://redcircle.com/brands

#184 - Why we think you should eat Breakfast with Kate Deering Jan 16, 2023

Show notes

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

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

Advertising Inquiries: https://redcircle.com/brands

#183 - Weight gain, fat loss, building muscle and feminism with Libby Wescombe, Ash Armstrong and Craig McDonald Jan 11, 2023

Show notes

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.

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.

Advertising Inquiries: https://redcircle.com/brands

#182 - Losing 11.2% body fat, improving her sleep and mood Jan 09, 2023

Show notes

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

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

Advertising Inquiries: https://redcircle.com/brands

#181 - Losing 12kgs, eating real food again and feeling amazing with Chelsea Filcock Jan 04, 2023

Show notes

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

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

Advertising Inquiries: https://redcircle.com/brands

#180 - Our 5 top tips to reach your health and body goals in 2023 with Craig McDonald Jan 02, 2023

Show notes

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

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

Advertising Inquiries: https://redcircle.com/brands

#179 - A Tribute to Dr Ray Peat with Kate Deering Dec 21, 2022

Show notes

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

Advertising Inquiries: https://redcircle.com/brands

#178 - What we are doing with our training and nutrition over the holidays and what we get our clients to do with Craig McDonald Dec 19, 2022

Show notes

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!

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