Weight Loss For Women: empowering health, strength and nourishment

Latest Episodes:

#147 - Pre, Intra and Post Workout Nutrition with Craig McDonald Aug 31, 2022

Show notes

I used to train under-fueled and undernourished. I’d drink black coffee in the morning, then go and train fasted. This is a bad strategy if you want to optimise your body composition. After meeting Craig, I realised when I actually ate before training, my performance was so much better. So, I wanted to discuss the importance of pre-workout, intra-workout and post-workout nutrition.

In this episode, Craig and I chat about:

➡️Why carbs and protein are important for pre and post workout

➡️Timing of pre and post workout meals

➡️Intra-workout drinks and how they can help improve performance, when to use them

➡️Pre and Post-workout meal principles and examples

➡️Whey protein and casein, when to use them

➡️When to use creatine

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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Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:50 - What does toned actually mean

02:47 - Why can you perform better in the gym if you consume carbs?

03:37 - Why you need to make sure you get a decent amount of protein before or after working out

05:03 - Would it be beneficial if you consume carbs during your training?

07:54 - Pre workout meal examples

11:39 - Intra-workout drinks and how they can help improve performance, when to use them

16:24 - Post-workout meal principles and examples

19:36 - Why do you need to eat after training?

20:23 - Is it okay to fast before hitting the gym?

22:34 - Whey protein and casein, when to use them

24:05 - When and how to use creatine

28:18 - Doing the basics and being consistent why this is important

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#146 - 9 tips to lose weight in a healthy and sustainable way with Stan Efferding Aug 29, 2022

Show notes

The world’s strongest bodybuilder is back! We got so much great feedback from our first podcast with big Stan that I thought I’d get him back on to discuss losing weight in a healthy and sustainable way.

Stan is the creator of The Vertical Diet, which is a similar nutrition approach that we recommend in our program. He is a wealth of knowledge and just an all round good guy! In this episode, Stan and I chat about:

➡️Why losing weight involves a caloric deficit

➡️The importance of strength training and walking when it comes to weight loss

➡️Protein intake and weight loss

➡️Types of foods and satiety

➡️Important micronutrients and the foods they're found in

➡️Why the digestibility of food is important

➡️The importance of sleep and how to improve your sleep hygiene

➡️Alcohol and weight loss

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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Stan Efferding 👉 https://www.instagram.com/stanefferding/

SHOW NOTES

03:03 - Brief background Stan Efferding

05:28 - His crazy dieting history

09:38 - Wht doing the basic things consistently over a long period of time and creating good habits is what will get you results

10:24 - Why losing weight involves a caloric deficit

11:58 - Overfocusing on exercise activity

15:04 - Why we should focus more on long term weight loss maintenance

17:34 - Is it possible for someone to be a 100kg and eat 1200 calories consistently and not lose weight

20:10 - Understanding the value of the number of calories you put on your plate

24:17 - Weight Control Registry study of successful dieters who were able to lose weight and keep it off

26:18 - Energy expenditure and intake

28:38 - Strength training

29:39 - Why dieting more does not repair metabolic issues

30:50 - Tracking your steps

36:55 - Protein intake and weight loss

40:46 - How much protein should you ne eating daily

46:39 - Types of foods and satiety

56:39 - Some of the nutrient-dense food we encourage our clients to eat

57:19 - Important micronutrients and the foods they're found in

01:02:02 - Food Allergy vs Intolerance

01:02:45 - Why the digestibility of food is important

01:06:05 - The importance of salt in your diet

01:11:49 - Alcohol consumption and the health risks

01:23:13 - Stress and trauma

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#145 - How to make food prep easy so you can be more consistent with your nutrition with Craig McDonald Aug 24, 2022

Show notes

Craig and I wanted to record a really practical episode about food prep, so here it is! Most of the women in our program who have success, do food prep week-in and week-out. It just makes things super easy! So, in this episode, Craig and I discuss:

➡️How to food prep successfully

➡️What we do for food prep

➡️How to manage food prep with a family

➡️Examples of meals and snacks that are easy to prep

➡️How to assemble a meal and meal plan

➡️Why meal planning and prep matters if you want to improve your health and body composition

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

01:30 - How to make food prep easier and less stressful

02:56 - What to eat when you're in a fat loss phase

03:50 - The importance of accuracy and tracking

04:15 - Eating the food you love and still lose fat sustainably

06:00 - How to manage food tracking when going out

06:49 - How to food prep/track when you're in a maintenance or muscle building phase

08:15 - Strategies and examples of easy-to-prep meals and snacks

09:40 - How to manage food prep with your family

10:46 - How Craig structures his meal plan

14:50 - How to food prep if you love having more variety

19:50 - What you really need to focus on

24:02 - Take ownership and going all in

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#144 - Minerals, metabolism and weight loss with Loren de la Cruz Aug 22, 2022

Show notes

Loren just has the coolest name ever! And if you haven’t listened to our previous podcast together about anemia and iron, go back and give that one a listen. You can also follow her on Instagram, she’s just a wealth of knowledge. So, I wanted to pick her brain about minerals and estrogen dominance and how it all relates to weight loss.

In this episode, Loren and I chat about:

➡️What are minerals?

➡️How minerals support the metabolism

➡️Foods high in minerals

➡️Different important minerals the body needs

➡️Fruits & juices and why you shouldn't be afraid to eat them

➡️Why sodium isn’t bad

➡️Why dairy is important for minerals

➡️Whether or not to supplement

➡️Magnesium, why it's important and when you would supplement with it

➡️Loren's preferred magnesium supplements

➡️What happens to your body when you’re stressed

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.

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Kitty Blomfield @kittyblomfield

Loren De La Cruz @innate_fertility

SHOW NOTES

01:45 - Brief background Loren

05:05 - How minerals affect blood sugar balance

06:02 - What are minerals and what do they do in the body

07:42 - How minerals support the metabolism

08:00 - Essential elements of minerals

09:16 - Examples of minerals we might not know we need

10:30 - Liver, oysters and other foods high in minerals we need

14:33 - The importance of iodine

15:04 - Minerals found in dairy

18:14 - Fruits and juices and the important minerals they contain

20:49 - Why sodium is beneficial

24:20 - Calcium in dairy vs calcium in plants

32:06 - Whether or not to supplement with minerals

35:50 - Why Magnesium is important and when should you supplement with it

37:30 - Pros and cons of taking potassium and the foods you can eat to get it

43:43 - How stress affects your body

46:10 - Loren's personal health advice

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#143 - Protein 101 with Craig McDonald Aug 17, 2022

Show notes

Craig and I noticed a lot of women who come into our program undereat protein and overeat fat. So, we wanted to take some time to record a short podcast about everything protein.

In this episode, Craig and I chat about:

➡️Why eating adequate protein is important

➡️How much protein should you have per meal

➡️How to work out how much protein you need

➡️Why protein is important in a calorie deficit

➡️How to get your protein from a variety of sources (and why!)

➡️Tips to get your protein in each day

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

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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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FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:26 - What is protein and why is it important?

02:08 - Total daily energy expenditure components

03:14 - Why hitting your protein goal is important for body composition

05:07 - How to work out how much protein you need per day

06:24 - The advantages of creating a meal plan you can stick to

08:20 - Why protein is important in a calorie deficit

12:41 - The benefits of Saturee Clean Casein

16:30 - Ways you can get your protein in

20:28 - Why hitting your protein target is important

21:00 - Tips to get your protein in your meals each day

23:06 - Doing the basics consistently and why it's important

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#142 - Breaking down fitness industry myths with Jordan Syatt Aug 15, 2022

Show notes

If you’ve got kids, listen to this one with headphones on. There’s a little swearing😂

Jordan is so authentic and real....he educates in a entertaining way. If you don't follow him you should.

He actually just wrote a book called Eat It. He’s also really strong - at one point, he could deadlift 4x his body weight! He was also Gary V's trainer for 3 years.

I thought it’d be fun to chat with Jordan and break down some of the most popular fitness industry myths! In this episode, Jordan and I chat about:

➡️Strength training and getting 'bulky'

➡️How to lose body fat in a sustainable way

➡️Why quick fix diets are never sustainable

➡️NEAT and longevity

➡️Imperfect progress

➡️Carbs and why they're essential if you want to thrive rather than simply survive

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

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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

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Kitty Blomfield @kittyblomfield

Jordan Syatt @syattfitness

SHOW NOTES

03:07 - Jordans background

08:53 - What's his "Eat it!" book is all about

11:10 - Why he likes to sumo over conventional deadlift

12:58 - Women strength training and getting 'bulky'

16:46 - If lifting weight doesn't make you bulky then why do top level crossfit athletes look so bulky?

20:06 - Is it possible for a woman to be a 100kgs and eat 1200 calories and still not lose weight?

21:49 - How to lose body fat in a sustainable way

25:18 - How NEAT affects longevity

28:22 - Alcohol and how it affects your body

36:09 - Slow progress and taking responsibility

37:25 - Realistic expectation on how long it takes to build muscle and lose body fat

48:10 - Carbs and why they're essential, especially if you want to thrive rather than simply survive

50:55 - Is sugar really addictive?

55:41 - Carrots and fruits being demonised and why it's ridiculous

56:48 - His experience with Intermittent fasting

01:01:19 - Tracking your food

01:02:38 - Maintaining habits

01:04:35 - The importance of learning the fundamentals

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#141 - How you need to train to achieve a toned and athletic body with Craig McDonald Aug 10, 2022

Show notes

In this episode, I’m joined by my co-founder and co-host Craig.

I was sick for a week, so I sounded a bit nasally in this episode 🤣

The majority of the women I speak to say "Kitty I want a toned and athletic body".

There's so much confusion out there around how you should be training to achieve this.

So we thought we'd jump on and chat about what it actually takes when it comes to training to change your body.

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

➡️Why proper execution is so important and should be your first focus

➡️Why pushing sets to 1-3 reps of concentric muscular failure is important if you want your body to change

➡️Training intensity

➡️The importance of recording your sets

➡️How coaching can help you speed up your results

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

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Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:59 - What it actually means to train hard

02:36 - Training with the right intensity

05:20 - The importance of proper execution and why it's a priority

08:36 - Why it has to be about effort

09:00 - Why pushing sets to 1-3 reps of concentric muscular failure is important if you want your body to change

10:12 - The importance of recording your sets

11:58 - Continuing to add weight

12:54 - Training volume

17:40 - The importance of progressive overload

18:59 - Having the right mindset

21:50 - Why investing in coaching can help you speed up your results

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

#140 - The truth about Dairy with Leo Wik Aug 08, 2022

Show notes

If you don't follow Leo, follow him....he post's the funniest things. His posts are super entertaining and educational.

Leo is a trainer in LA, and I love his content so much that I thought it’d be fun to talk about dairy with him and all the misconceptions around it. Back in the day, I thought I was being healthy by cutting dairy from my diet....I also went through a stage where I made my own almond milk 🤣 what a bloody ball ache that was!

In this episode, Leo and I discuss:

➡️How dairy became so demonised

➡️Why is dairy good for us

➡️Why oat and almond milk aren’t good substitutes for dairy

➡️How almond milk is actually bad for the environment

➡️Lactose intolerance

➡️Why you need to start slowly if you haven’t consumed dairy for while

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

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Kitty Blomfield @kittyblomfield

Leo Wik @iamleowik

SHOW NOTES

05:07 - Oat Milk and Almond Milk popularity

06:01 - Why dairy substitutes are not good substitutes

06:25 - Brief background of Leo Wik

10:58 - Why dairy has become demonised

14:09 - Why is dairy is good for us

15: 32 - Low fat dairy and added vitamins

19:14 - Overconsumption of fat

24:20 - How almond milk industry is actually bad for the environment

25:45 - Lactose intolerance

28:23 - Why you need to start slowly if you haven’t consumed dairy for while

30:13 - Some factors that affect your bodies ability to tolerate dairy

32:55 - Why it's what you do most of the time

34:42 - How to improve your digestion if its compromised and you're stressed

37:19 - Better animal milk substitutes

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#139 - How long will it take me to reach my goal weight with Craig McDonald Aug 03, 2022

Show notes

I often get asked the question, “How many kilos am I going to lose in the next 16 weeks?” They wonder how long it's going to take to get the results they want.

The unfortunate truth? We can’t tell you this because it depends on sooo many different things. So, in this episode, Craig and I discuss:

➡️What factors go into body recomposition and fat loss

➡️What else determines your success

➡️Why it’s not about an end result

➡️Where your focus should be

➡️How what you’re doing is a reflection of where you’re at

➡️The journey versus the destination

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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FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:34 - How much weight will you lose in our 16-week program?

02:18 - What factors affect body recomposition and fat loss results

09:04 - The importance of nutrition

09:50 - Consistency and taking ownership

13:09 - Food tracking - why it's more about self-care and not restriction

20:15 - Where your focus should be

22:44 - What else determines your success

24:04 - How what you’re doing is a reflection of where you’re at

26:34 - Why it’s not about an end result

27:06 - Unrealistic results on social media

29:23 - Why Craig doesn't like alcohol

33:00 - Enjoying the process

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#138 - How to be healthy and look good naked with Amy Bowe Aug 01, 2022

Show notes

So I've had Amy on the podcast a few times now, if you haven't listened to her previous episodes check them out.

We were supposed to discuss mobility this episode, but we changed our minds last minute.

Something I've noticed when I chat with women who are thinking about joining our programs is that they almost feel ashamed that they want to look better!

In this episode, Amy and I chat about:

➡️The Eating Disorder Continuum

➡️A functioning body and what this means

➡️Stress and body recomposition

➡️Respecting the journey

➡️How context matters

➡️Building your body from the ground up

➡️How laying the foundations leads to doing less

➡️The Aesthetic Body vs Functional Body

➡️How you can love and respect your body and want to change it

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

Amy Bowe @amykatebowe

SHOW NOTES

02:33 - Brief background Amy Bowe

08:12 - The Eating Disorder Continuum

14:54 - Working on improving the functioning and performing body

18:36 - Why it's important to love the process

21:39 - Looking at what a healthy body is from a physiological perspective

22:31 - Why it's important to slow down

24:58 - Why it's important to spend time building muscle and the metabolism