Weight Loss For Women: empowering health, strength and nourishment

Latest Episodes:

#157 - Our top 3 tips to getting started when it comes to restoring your metabolism and losing weight in a healthy and sustainable way with Craig McDonald Oct 05, 2022

Show notes

I’m joined by my co-host and co-founder, Craig (also my partner in crime, business, and life!). We did a really simple episode for women who are new to following us and don’t know where to start. What we find is that a lot of women can easily become overwhelmed, so let’s break this all down!

In this episode, Craig and I discuss:

➡️Why it's important to eat regular well balanced meals

➡️The importance of animal products and protein

➡️Focusing on nutrient dense traditional foods

➡️Why carbs are important

➡️How to start strength training

➡️Progressive overload and why it's needed to build muscle

➡️Why building muscle is important

➡️Consistency 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

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

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Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:25 - Are you focusing on the wrong things

02:05 - Why restrictive diets never work long term

04:18 - My hangover days

05:05 - The key areas to focus on when you start

05:28 - Why tracking food accurately is important

06:59 - The benefits of good quality animal protein, fruits, and root vegetables

08:05 - Why we recommend the foods we do

09:20 - Eating too much

10:07 - Following a meal plan

10:52 - The benefits of strength training

11:09 - The principles that need to be included in a program to be effective and why

13:32 - What controls your body weight

17:37 - Why consistency is important

19:58 - What's in our 7-Day Eat More, Train Less, Get Results Challenge

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#156 - Understanding the healing, healthy, and fat loss phases of pro-metabolic nutrition with Kate Deering Oct 03, 2022

Show notes

Kate Deering (author of How to Heal Your Metabolism) is back on the podcast! In this episode, we dig into the essential differences between a healing, healthy, and fat-loss phases of pro-metabolic nutrition. The recommendations for these three phases are very different and each individual may require a different approach.

So, Kate and I get into it a bit more and chat about:

➡️The restrict-binge cycle

➡️Why it isn’t necessary to gain more weight (for the majority of women)

➡️The importance of seeing where you are at

➡️The healing phase and addressing underlying issues

➡️How gut problems impact nutrient absorption and intake

➡️Why tracking your food is key

➡️Eating intentionally versus intuitively

➡️The right and wrong time to do a fat loss phase

➡️Ebbing and flowing with life’s cycles

➡️How you would get started toward optimal health

➡️How to positively think about tracking your food

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

Kate Deering @katedeeringfitness

SHOW NOTES

06:52 - The essential difference in a pro-metabolic space between a healing, healthy, and fat loss phase

09:59 - The restrict-binge cycle

12:37 - Food logging - the absolute truth-teller

13:59- How to keep yourself from gaining weight when you're on a healing approach

18:57 - The importance of nailing the basics

21:25 - Reevaluating and finding what you really need

22:50 - Strength training and the benefits of building muscle

26:17 - Eating intentionally vs intuitively

32:19 - The right and wrong time to do a fat loss phase

36:40 - What can temp and pulse tell us

40:35 - Getting the basics right first and why this is important - what are the basics

42:07 - How would someone start?

43:07- Why getting specific and seeing where you're at is important

48:24 - The importance of tracking accurately and looking at it positively

54:56 - The importance of learning the skills and being able to utilize them long term

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#155 - Losing 30 lbs and getting her confidence back with Hannah Stine Sep 28, 2022

Show notes

At 31 going on 32 and with two young children, Hannah has had an incredible journey. She also has the most amazing red hair. It’s so beautiful!

Hannah’s story begins when she had her first child in 2019, then experienced a horrible injury, and couldn’t walk for 3 months! She tried to regain strength and mobility but then got pregnant again. Throughout her second pregnancy, she had hip pain, and knee pain, and experienced severe insomnia.

So, she eventually bought @korimeloy course as well as @fallondanae cookbooks and saw some great improvements in her health issues but like many women who find pro-metabolic eating she gained weight in the process.

I've had Kori and Fallon on the podcast before so check out their episodes.

After about 12 months she decided she was ready to focus on weight loss in a healthy and sustainable way so joined our coaching program, she's had incredible success!

In this episode, Hannah and I chat about:

➡️Hannah’s health history

➡️Losing 30 pounds (14 kgs)

➡️Regaining a new zeal for life

➡️How much food Hannah is eating now

➡️What Hannah has enjoyed the most about the program

➡️Listening to your body

➡️Accountability with the coaches and how this was such a big part of her success

➡️Hannah’s challenge with tracking her food and how she overcame it

➡️Hannah’s advice for women sitting on the fence

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

SHOW NOTES

01:37 - Brief background Hanhah Stine

02:24 - Her health history

07:54 - How our 16-week program helped her lose 30 lbs

09:07 - Regaining a new zeal for life

11:06 - what are her calories

12:55 - What she enjoyed most about the program

14:08 - Listening to your body and why that’s important

14:30 - Why accountability and knowing that someone is looking after your progress every step of the way helped so much

15:36 - What she found the most challenging

16:13 - Food tracking with the family

20:54 - Her advice for women who are still sitting on the fence

22:49 - Making the choice to do it

24:16 - Giving yourself grace and finding balance

25:13 - How the coaching and support helped her

26:16 - Her other advice for women who are listening

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

#154 - Recovery, HRV and Cardio with Libby Wescombe Sep 26, 2022

Show notes

Libby has been on the podcast a few times before. I would definitely recommend going back and listening to those episodes (and go follow her on Instagram!). She’s smart, hot as Fk 🤣 and a perfect example of how you can look great naked and be healthy. Plus she's super knowledgeable on all things muscle, recovery, and HRV...just love her.

In this episode, Libby and I discuss:

➡️Why thinking of things as an end game isn’t helpful

➡️Having data points in lifestyle to check on health and wellness

➡️Energy availability for recovery

➡️How you don’t actually build muscle in the gym

➡️Part of building muscle is recovery

➡️How the nervous system facilitates or hinders recovery

➡️The advantages of getting into the recovery state after you train

➡️What you can do to improve your recovery

➡️The benefits of breathwork (and how to do it)

➡️How stress impacts recovery

➡️What HRV is

➡️Finding a balance between training and recovery

➡️How to track HRV (and why)

➡️HRV and inflammation

➡️Zone 2 cardio training and why its helpful for recovery

➡️How much aerobic activity to do per week

➡️Correct technique and recovery

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

Libby Wescombe @libbywescombe

SHOW NOTES

06:25 - Proactive tracking instead of reactive tracking

07:07 - How stability helps with recovery

08:02 - Why focusing on the basics is so important

11:18 - The importance of having a routine and being consistent

13:30 - Developing tracking skills

17:59 - Stress, alcohol, and binge eating

19:18 - The energy game

19:40 - How you can look good and feel great

21:24 - Why having more muscle is important

23:26 - Recovery and having enough energy for it

24:17 - When do you build muscle?

26:04 - What are sympathetic and parasympathetic nervous systems

28:11 - Recovery after training

32:06 - Other things to improve your recovery so you can build more muscle

33:53 - How breath work helps you with recovery

37:20 - Simple things to do after training

37:49 - How stress impacts recovery

47:07 - Asking for help

48:31 - Why you should stop focusing on things you can't control

49:06 - How journaling helped Libby

54:59 - Being present and in the moment

56:38 - The best way to track HRV

01:01:49 - What HRV is and its connection with inflamation

01:03:49 - Cardio

01:06:27 - How much aerobic activity to do per week

01:07:10 - Window of tolerance

01:08:00 - Correct technique to improve recovery

01:12:28 - Sprinting and HIIT

01:16:58 - Determine your stressors and what fills your cup

01:18:05 - The connection between Inflamation and recovery

01:19:25 - Building resilience

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#153 - How to get a good nights sleep with Craig McDonald Sep 21, 2022

Show notes

Craig, my cofounder of Nustrength and cohost, and I are back! In this episode, we are digging into everything about sleep and offering up tips to get a good night's sleep.

So many women that come into our program struggle with it. When I was on those bloody restrictive diets, I also struggled with sleep. Then, over the past two years, when we were trying to conceive, I had so much trouble sleeping. I was so stressed, and I think the stress and emotional stuff are often underrecognized as a problem when it comes to sleep, even causing disruptions when you’re doing everything else right.

So, in this episode, Craig and I discuss:

➡️What can help you de-stress and sleep better

➡️Nutritional and caloric considerations for sleep

➡️Calculating your maintenance calories

➡️Movement, steps, and sleep

➡️Morning and bedtime routines

➡️Salt and the stress hormones

➡️Tracking sleep

➡️How sleep improves performance

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

07:00 - What can help you de-stress

07:58 - What helps our clients improve their sleep

10:48 - How to calculate you maintenance calories

12:20 - Tracking and planning ahead and how it can help sleep

13:06 - Stabilising your blood sugar

14:10 - Morning routine

15:06 - Exercise, daily movement, and steps

15:48 - Salt and stress hormones

16:57 - Bedtime routine

21:29 - Tracking sleep

22:47 - How sleep improves performance in the gym

23:50 - How stress and over training affect your sleep

25:06 - Taking supplements

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

#152 - From drug addiction, stripping and her husband committing suicide to transforming her body, health, and life and becoming a coach with Melissa Collins Sep 19, 2022

Show notes

We have so many amazing coaches and friends as part of our company and mission, so I wanted to do a coaches series where we talk to our coaches and hear their stories.

Mel is an amazing coach and friend. I’ve known her almost as long as I’ve known Craig. She has such an incredible and inspiring story. Mel has also had heaps of success with so many women who have had a lot of weight to lose. Mel has a client who's lost 46 kgs and kept it off.

And Mel is SO different from the person she was 7 years ago when we first met. She’s experienced a lot of hardship but has persevered. If you need some inspiration, this podcast is definitely work giving a listen!

In this episode, Melissa and I chat about:

➡️Her journey over the last decade

➡️Her past drug and alcohol use

➡️One of the biggest decisions Mel made

➡️The abuse she faced as a child

➡️Relationships and love

➡️Mel’s past limiting beliefs and how she overcame them

➡️Consistency and change

➡️Going back to study and getting her qualifications to become a coach

➡️How she has had so much success with other women when it comes to losing weight and improving their health

➡️Mel’s advice to women trying to lose weight and get healthy

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

Melissa Collings @coachcollins47

SHOW NOTES

02:09 - Melissa Collin's background

07:22 - How she was before we met her - drugs and alcohol abuse

09:32 - When she finally decided she needed to change her life

11:38 - The past abuse she's experienced

14:50 - Stripping and getting implants

17:18 - Raising her son

18:28 - Being in a violent relationship

19:00 - Falling in love again

21:49 - How she embraced change and being consistent

26:58 - How she started working with us, going back to study, and getting her qualifications to become a coach

30:11 - How she’s helped other women succeed when it comes to losing weight and improving their health

33:44 - Her advice to women who binge eat

37:32 - Having hard conversations with yourself and why they are necessary at times

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

#151 - Will I have to track my food forever and what happens when I reach my goal weight/body composition? with Craig McDonald Sep 14, 2022

Show notes

I get a lot of questions from women asking, “Kitty, will I have to track strictly forever? What happens when you get to a place where you’re happy with your body weight and body composition?”

So, in this episode, Craig and I discuss:

➡️The times when you need to be precise with tracking and the times when you don't

➡️How long to fat loss phases typically last

➡️Maintenance calories and what that means

➡️Muscle gain and calories

➡️Building a nutrition framework and why this is important

➡️How tracking builds awareness

➡️Putting the time in at the start so it’s effortless later on

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

01:16 - Being precise with tracking and when and why it's important

01:36 - What happens when I reach my body composition goal?

02:50 - Maintenance calories and what it means

05:58 - Fat loss and calorie deficit

07:31 - Muscle gain phase

11:20 - The importance of building a nutrition framework

14:03 - The advantages of tracking

19:25 - Putting the work and time in at the start so it's effortless later on

22:23 - Why it's important to focus on the basics

23:00 - Nuances

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

#150 - Why consuming animal products is better for your health and the environment with Ash and Sarah Armstrong Sep 12, 2022

Show notes

We had Ash and Sarah on the podcast a while back, so it was about time we had a catch-up! They now have a new course, a regenerative farm, and a wedding barn. These girls have been busy. It’s amazing what they are doing with their regenerative farm. If you don’t already follow them, definitely do!

In this episode, Ashley, Sarah, and I chat about:

➡️Their healing journey

➡️The importance of animal products and plants in the diet

➡️Muscle building, nutrition, and protein

➡️Problems with popular vegan products

➡️Pesticides and soil quality

➡️Blindly following fitness and nutrition advice

➡️Food education and why it matters

➡️The link between metabolism and soil

➡️How nose-to-tail eating reduces food waste

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

Ash and Sarah @strong.sistas

SHOW NOTES

01:44 - The benefits of liver

04:38 - What Ash and Sarah have been working on recently

10:00 - Their healing journey

18:10 - Why should you eat animal products

20:00 - Why bioavailable protein is important for building muscle

23:19 - Issues with plant-based products

26:48 - Industrial farming and heavy pesticides use

28:48 - Being blinded by following popular fitness gurus and marketing

33:23 - Why it's all just about money

39:27 - Food education and why it matters

46:42 - The connection of soil health and the metabolism

52:00 - Food waste, nose-to-tail eating, and food repurposing

56:28 - Managing and selling products from the farm

01:03:08 - Giving their animals the best environment and shelter possible

01:09:55 - Their Saturee skin care review

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

#149 - How to get back on track with Craig McDonald Sep 07, 2022

Show notes

If you’ve lost your way and feel like you're off track then this episode is for you. I always get asked by women how to get back on track so we thought we'd make a podcast episode for you.

In this episode, Craig and I discuss:

➡️Why it's important not beating yourself up when mistakes happen

➡️How to move forward and focus forward not backwards

➡️What is the first thing you should focus on

➡️Additional steps to get back on track toward your goals

➡️How to make things really simple

➡️The four most important things to focus on

➡️Practicing patience

➡️Being honest and kind with yourself

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

01:05 - No point of beating yourself up whenever you fail

01:38 - Getting your nutrition sorted out

04:00 - Getting back to the basics

04:40 - Setting your standard of success and steps to getting back on track

05:52 - How to make things really simple and easy to stick to

09:10 - Four important things that you can objectively measure

11:00 - Doing the fundamentals consistently

12:37 - Being persistent towards your goals

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

#148 - From 20 years of drinking and prescription drugs, to transforming her body and life to competing with Anna Hansell Sep 05, 2022

Show notes

This is the third time we’ve had Anna on the podcast! Anna has had the most incredible physical, emotional, and mental transformation over the last four years in our program. She started when she was 40, and she’s 44 years old now. Throughout the last four years, she’s been through a divorce, moved house 8 times and became a single mum with 4 kids. But she always perseveres!

I think Anna’s journey just goes to show that if you want something enough, you’ll make it happen. She is just amazing, so I wanted to get her back on to talk about her journey and recent body building competition.

In this episode, Anna and I chat about:

➡️Anna’s dieting history

➡️How she lost 10 kgs

➡️How she quit drinking and antidepressants

➡️The importance of food prep in her transformation

➡️The rollover effect of improving her health

➡️What made Anna decide she wanted to do a bodybuilding competition

➡️How she’s feeling post-competition and some of the effects it's had on her energy levels, sleep and cycle

➡️Consistency and why it's important

➡️Advice Anna 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

01:32 - Anna's brief background

02:33 - Her health and dieting history prior to joining our program

04:26 - Her training history before joining

05:45 - The turning point why she joined the program

07:08 - How she lost 10kgs

07:40 - Other things that changed when she joined

08:48 - What made her quit drinking