In today's episode, recorded in our bright and airy new studio, we unpack the essentials of training for optimal body composition and how to fuel your body to maximize training performance. 🏋️‍♀️💡I share my journey from fasted workouts to understanding the crucial role of adequate nutrition in building a strong, toned and healthy body, not destroying it with harsh diets and exhaustive cardio. 🥗➡️💪Craig breaks down the physiology behind training and nutrition, emphasizing the importance of weight training when it comes to increasing muscle mass and consequently boosting basal metabolic rate (BMR). 📈🔬We discusses practical tips for pre-workout nutrition, highlighting the need for a balance of protein, carbs, and healthy sugars to fuel your sessions and support muscle growth. 🍳🍌🥛Key takeaways include shifting the focus from calorie burning to muscle building for a stronger, healthier body and the metabolic benefits of having more muscle mass, especially for women navigating menopause. 🚺💖This episode is a must-listen for anyone looking to transform their approach to fitness and nutrition. Share your takeaways with us on Instagram for a chance to win a tub of premium collagen! 🎉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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée productsFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTESTraining for body composition and fueling the body for optimal results. (2:01)The importance of building muscle and losing body fat, rather than just focusing on body weight. (6:57)How genetics play a role in muscle development (9:36)Why women should lift heavier weights to achieve their fitness goals (11:35)Training methods and progress (14:06)Why training programs should be based on each person's unique genetic factors and work capacity. (17:40)Progressive overload and proper recovery (19:40)Nutrition for optimal muscle growth and performance. (22:40)Advertising Inquiries: https://redcircle.com/brands

In this episode, we dive deep into the world of fasting, specifically discussing the book "Fast Like a Girl" by Dr. Mindy Pelz. We explore the science (and the myths) behind fasting, particularly for women. Is fasting the magic bullet for health and weight loss as it's often portrayed?Kate and I dissect key points from Dr. Mindy's book, challenging popular beliefs about fasting, insulin resistance, and the supposed benefits of a ketogenic diet. We address the crucial role of glycogen, the misunderstood purpose of insulin, and how our bodies truly process and store sugar and fat.We understand fasting is a hot topic, and it's crucial to navigate this space with accurate information. This episode is packed with eye-opening insights that challenge mainstream narratives about dieting and fasting.So, if you're curious about how fasting affects your metabolism, or if you're considering incorporating it into your health regimen, this episode is a must-listen!Join us for this engaging conversation, and let's bust some myths together! Remember, knowledge is power, especially when it comes to 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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée productsFollow:Kitty Blomfield @kittyblomfieldKate Deering @katedeeringfitnessSHOW NOTESAncel Keys' Minnesota Starvation Experiment (2:07)Metabolic adaptation and the effects of repetitive calorie restriction (4:25)Cortisol surges and intermittent fasting (8:57)Myth that hormones dictate diet preferences, with no scientific evidence to support it. (14:54)Hormone levels and metabolism during the menstrual cycle. (16:59)Intermittent fasting benefits and meal timing. (22:03)Ketones and glucose as energy sources for the brain. (34:03)Glycogen storage and insulin regulation. (37:42)Fasting and its effects on the body. (42:45)Advertising Inquiries: https://redcircle.com/brands

I'm super excited to share with you our latest episode of the "Weight Loss for Women" podcast. This week, we're joined by an incredible guest, Alison, a 38-year-old dynamo from Melbourne, juggling being a full-time working mom and managing a bustling household. 🏡💪In this heart-to-heart, Alison shares her authentic journey with us. Before joining our program, she grappled with numerous online communities and generic meal plans, none of which brought her the results she yearned for. Her skin was inflamed, weight loss seemed a distant dream, and doctors suggested medication as a quick fix - a path she bravely chose not to take. 🚫💊Her story is one of resilience and discovery. After coming across our program, she took the plunge - a decision that she describes as one of the best she's ever made. Alison's transformation is not just about weight loss; it's a story of reclaiming power over her life. 💖🙌Today, Alison stands tall, having shed significant weight, but more importantly, she's found a new zest for life. Her journey is marked by better sleep, increased energy, a balanced mood, and a newfound love for strength training. 🏋️‍♀️🌿Alison's narrative is a testament to the fact that with the right guidance, support, and a bit of self-belief, transformation is possible. Her words are an inspiration: "Back yourself and do it. It will be hard, but you're worth it." 🌈✨This episode is a must-listen for anyone looking to embark on a health transformation journey or needing that extra nudge of motivation. 🎧❤️Tune in, get inspired, and remember - you are worth every effort you put into your health and well-being.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée productsSHOW NOTESAlison's struggles with weight loss after having children and feeling self-conscious about her appearance. (1:27)Losing 11kgs and other significant health improvements after joining the program (3:27)How much and what sorts of food she's eating now (7:34)The importance of honesty and complete communication with your coach for effective results (13:05)Trusting the process and keeping it simple (15:24)Advertising Inquiries: https://redcircle.com/brands

Hey carb lovers 🤣 I'm thrilled to bring to you another inspiring episode of the "Weight Loss for Women" podcast, where we delve deep into the art of sustainable health and wellness.In this episode, I had the pleasure of welcoming back the wonderful Kitty Martone, a true embodiment of beauty inside and out, and the CEO of @onasnatural.I had an enlightening conversation with Kitty, who shared her transformative journey through our coaching program. From tackling perimenopausal symptoms to mastering the balance of food and exercise, her story is nothing short of motivational. 💪Kitty opened up about her initial resistance to training and consistent tracking, revealing how she navigated these challenges to achieve incredible results. Her journey is a testament to the power of commitment and the effectiveness of our program. 🏋️‍♀️As we dove into her experiences, Kitty highlighted the importance of understanding your body's needs, from protein intake to managing inflammation. Her enthusiasm for the newfound love of gym sessions and healthier lifestyle choices is truly contagious! 🌟This episode is a must-listen for anyone looking to make sustainable changes in their health, especially as they navigate the complexities of menopause. Kitty's insights and our program's impact on her life are truly eye-opening. 🌈Don't forget to share your thoughts and takeaways on Instagram stories, and tag us for a chance to win a tub of premium collagen from @saturee_official_! 🎁Listen now and start your journey towards a happier, healthier 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée productsFollow:Kitty Blomfield @kittyblomfieldKitty MartoneSHOW NOTESHow Kitty struggled with consistent disciplined training and tracking her food, despite being thin. (1:35)Her experience in our 16-week coaching program and the incredible results she achieved. (4:11)How her hormone levels normalize through exercise and getting the right nutrition, despite previous attempts at supplementation. (9:13)The importance of adequate energy and nutrients for hormone production and overall health. (13:42)The importance of basic health habits before worrying about genetic mutations or expensive testing. (15:53)Progress over perfection. (18:37)Under-eating protein and overeating carbohydrates and fat. (19:13)What she enjoyed most about the program (21:05)How the coaching program helped her overcome setbacks and reach her goals (23:33)Her advice to women who are sitting on the fence about joining the program (25:05)Advertising Inquiries: https://redcircle.com/brands

🌟 New Podcast Episode: How long will it take to get results with @amykatebowe🌟It was so good to have my good friend Amy back on the show. She came to our wedding last month and stayed for a few days, we had so many great conversations just like this one.We dived into a favorite topic: the time it takes to see results in weight loss, body recomposition and health transformation. 🕒💪We discussed the realistic expectations of body transformation, the power of consistent, imperfect action, and the importance of embracing the journey, not just the end goal. 🚀Amy and I also shared insights on building muscle, improving metabolic health, and the significance of setting achievable milestones. This episode is packed with real-talk and valuable takeaways that are not just about losing weight but gaining a stronger, healthier you. 🌱💖Join us as we unravel the truth behind timeframes and transformations, and how embracing the process can lead to sustainable health and happiness. 🎧🌈Don't forget to share your thoughts and takeaways on Instagram stories, and tag us for a chance to win a tub of premium collagen from @saturee_official_! 🎁Listen now and start your journey towards a happier, healthier 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée productsFollow:Kitty Blomfield @kittyblomfieldAmy Kate BowSHOW NOTESHow long will it take to achieve your fitness goals? (2:06)Fitness journey and time commitment. (7:47)Building a strong foundation (9:24)Closing the gap between expectations and reality in health and wellness. (13:03)Adjusting expectations for fitness goals with a focus on timelines and milestones. (14:26)Fitness milestones and progress tracking. (19:19)Strength training milestones and consistency. (24:23)Fitness progress and timelines. (29:42)Staying motivated and consistent during weight loss journey. (32:26)Adapting to setbacks in fitness and business goals. (37:44)Fitness journey milestones and motivation. (42:53)Advertising Inquiries: https://redcircle.com/brands

In this episode we're diving deep into the journey of restoring your metabolism, where you can eat more, train less, and still achieve healthy and sustainable weight loss. 🍏💪I'm joined by my co-host and co-founder, Craig McDonald, as we discuss transforming our home office setup, embracing personal growth, and understanding the emotional journey of weight loss. 🏠🧘‍♀️Some of the things we talked about:👉The blurred lines between home and office 🏠✨👉The importance of a comfortable environment for productivity 🛋️☕👉Our personal journeys with our coach @gretazukoff 🌈👉The power of taking things one step at a time 🚶‍♀️🐘👉Embracing the journey, not just the destination 🌟🛤️👉We've also shared some heartfelt insights into our personal challenges and how they've helped us relate to our clients better. 🤝💖Remember, it's all about small, consistent steps. And sometimes, it's about surrendering to the process and embracing change. 🌿🔄So grab your coffee (with milk, sugar and collagen 🤣), kick back, and join us for a conversation that's as real as it gets.Tune in, get inspired, and let's embark on this journey together. 🌍💕LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée productsFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTESHow our personal struggles to reaching our own fitness goals enable us to relate more to our clients. (2:11)Taking small steps towards a goal. (3:00)Embracing the journey towards your goals, recognizing small wins and learning experiences along the way. (3:44)Becoming wiser, appreciating things differently, and acknowledging the sad reality of declining athletic ability as you get older (5:06)Understanding that weight loss is a journey, not a destination (6:15)The importance of self-awareness and taking ownership of your health and wellness journey (8:46)Nutrition and self-improvement strategies. (14:42)The importance of self-care and visualizing your health and body goals. (20:30)Advertising Inquiries: https://redcircle.com/brands

In this episode, I chat with the co-founder of Saturée Emma Sgourakis - The Nutrition Coach about our new product Niacinamide.Pure Niacinamide powder has been a daily staple for us, and most of our clients, for many years, so when it startedto become harder to find, especially in Australia, we knew we had to source and create our own product as part of our supplements range.Niacinamide, the amide form of Vitamin B3, provides a myriad of benefits, most notably it improves glucose metabolism and energy production, restrains the release of volatile free fatty acids into the bloodstream protecting against oxidative damage, and serves as a reliable precursor to NAD+When consumed regularly, in conjunction with a nutritious diet and healthy lifestyle, it’s a powerful weapon against the factors that accelerate ageing … and we’re not just talking about the visible signs of ageing.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée productsFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTESWhy we decided to add Niacinamide to our product line (0:35)What is Niacinamide and it's benefits (2:56)What it does in our body, its importance for energy production, and overall health. (04:11)Dosage recommendations. (11:32)Ideal time to take it (14:33)Advertising Inquiries: https://redcircle.com/brands

In this episode I chat with one of our beautiful coaching clients, Karlie (who is also a nutritionist), about her journey towards sustainable body composition and improved health. Karlie shares her journey away from keto and paleo diets towards a more pro-metabolic approach. She joined the program to improve her body composition and has been part of it for three consecutive 16-week cycles.Karlie chats about:👉A shift in her diet to more balanced meals with ample protein and carbohydrates.👉Noticeable changes in her body composition, with increased muscle mass and weight loss.👉Improved energy levels, libido, and skin health.👉How she's enjoying eating over 2200 calories a day with a focus on foods she enjoys.👉Significant improvements in her lifting techniques and strength, with personal coaching being pivotal.👉The challenge of consistently filming and uploading gym videos for coaching feedback but finding it highly beneficial for improving form and technique.👉Her husband's support and participation in her dietary and exercise routines.Karlie absolutely loves the program, emphasising the value of coaching and the importance of patience and commitment. She also says that the program is an education in sustainable health and fitness practices not a quick fix. 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée productsFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTESCarly's background (0:15)Her journey from Keto/Paleo diet to Pro-metabolic (1:00)How she lost weight, gained muscle, and improved her overall health (1:40)Training and nutrition consistency (3:55)What sorts of food she eats and how much calories she's on (4:35)Her fitness journey with her husband and their shared love of sourdough and coffee (5:06)The importance of proper form when strength training (7:03)Joining a coaching program and its benefits (10:58)Advertising Inquiries: https://redcircle.com/brands

In this episode I chat with one of our beautiful coaching clients, Lisa, about her journey towards sustainable weight loss and improved health. Lisa shares her experience of being stuck in a cycle of fad diets and quick fixes—from Weight Watchers to Keto and Paleo—and the adverse effects they had on her wellbeing, including mood swings, itchy skin, and poor sleep.Lisa shares how the program has improved all her symptoms, how her sleep has improved, and the joy of eating real, satisfying foods and no longer getting cravings or falling off the wagon and binge eating. She shares how the structure and support provided by the program and its coaches helped her achieve her results. Lisa's family has also embraced the new way of eating, enjoying meals like steak and potatoes instead of boring bland salads.Lisa, who has lost 10 kilos so far, gives this advice to other women on the journey: be consistent, seek help when needed, and trust in the program for as it will lead to a happier and healthier life. The podcast provides insights into how women can break free from restrictive dieting cycles and embrace a nourishing lifestyle that allows for eating real food, reduced training, and actual results.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée productsFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTESLisa's background (0:15)Her diet history and health struggles (1:39)How her health improved through our program. (3:57)What she enjoyed most about the program, what she found the most challenging (7:48)Sustainable weight loss and how the coaching helped her achieve results (9:51)Advertising Inquiries: https://redcircle.com/brands

Carbs bring so much joy to my life, but I see so many women doing keto to try to lose weight. And keto might sound good… but it doesn’t work the way most people think it does. So, here’s all the reasons Craig and I hate keto.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée productsFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTESThe Keto diet and its limitations. (0:02)Ketogenic diet and its effects on the body. (5:02)Nutrient density and bioavailability in food choices. (11:09)Keto diet and weight loss, with a focus on muscle growth and recovery. (14:18)Nutrition and digestion with a focus on individual tolerance levels and food reintroduction. (19:14)Aging, nutrition, and healthy living. (25:35)Advertising Inquiries: https://redcircle.com/brands

In our latest podcast episodes, Kate Deering @katedeeringfitness (my good friend and author of How to Heal Your Metabolism) and I dig into what’s normal for menopause and what’s not.A lot of women we work with are going through perimenopause and are experiencing weight gain and mood swings. And then many women end up going on extremely restrictive diets, which tends to make everything that much worse. So, let’s find out what you can do to navigate this time during every woman’s life.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée productsFollow:Kitty Blomfield @kittyblomfieldKate Deering @katedeeringfitnessSHOW NOTES02:14 - Eating what is workable within our current physiology02:50 - What is A1C?04:29 - Why restrictive diet and excessive exercise can cause glucose intolerance05:25 - What is Perimenopause? When and how does it happen in a woman's body?10:52 - Making serious life changes12:05 - Setting boundaries16:50 - Taking accountability21:15 - Why tracking your food is helpful23:48 - Focusing on the foundations first30:32 - Planning ahead32:10 - Supporting your system34:55 - Eating "enough"36:00 - Health benefits of strength training for Perimenopausal women43:00 - Lifestyle and habit changes45:18 - What women in Perimenopause should doAdvertising Inquiries: https://redcircle.com/brands

Have you tried paleo, fasting, keto, or any other extremely restrictive diet?Mary Dellios has done it all. It got to the point where her hair was falling out, she wasn’t sleeping, was constantly irritable, and was struggling to lose weight.But that all changed after Mary started our program. Since joining, Mary has lost 8 kgs, and the best part? Her mindset has completely changed. She’s more calm and can deal with life a lot better.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldSHOW NOTES00:22 - Mary's health and diet history01:36 - How she came across our program and what made her join03:12 - Not eating enough to build muscle03:44 - Losing 8kgs04:22 - How her overall health improved after joining the program05:53 - Being finally able to handle stress better07:14 - What sorts of food she eats09:18 - Eating the same thing10:32 - How the food is fitting in the family11:25 - How she manages food when eating out12:31 - What she loves about the program15:12 - How the coaching and support helped her achieved good results16:27 - Her advice to women who are still sitting on the fence about joining the programAdvertising Inquiries: https://redcircle.com/brands

Sunlight is awesome. We recommend women get at least 15-20 minutes of sun each day. But with so many people scared about the sun due to skin cancer, I thought it was about time we talked about this.In our latest podcast episode, Bryan Thomas from Performance Neuro and I discuss sunlight and sun truths. Is it detrimental to our health? Why does skin cancer occur?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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldBryan Thomas @performanceneuroSHOW NOTES00:28 - Brian's background02:51 - Sun and skin cancer04:37 - Why do we need sunlight07:30 - How much sunlight should you get per day09:21 - Different wavelengths of UV light11:17 - How to protect yourself from sun exposure (PUFA's)14:38 - Why you should drink orange juice16:58 - Myths about sugar19:53 - Vitamin E22:21 - Aspirin24:04 - Topical coconut oil25:50 - 26:36 - Epsom salt baths and instant coffee powder28:58 - Gargling and hummingAdvertising Inquiries: https://redcircle.com/brands

Can our menstrual cycles be our superpower? Why is having a menstrual cycle important?With so many women on birth control, I thought this was an important topic to discuss. The menstrual cycle can offer so many insights into our health and even stress levels.So, I have my good friend and fellow coach Meg Langston (just 💛 her), on our latest podcast episode to talk about everything to do with the menstrual cycle.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldMeg Langston @meg_langstonSHOW NOTES04:39 - Why menstrual cycle is important even if you don't want to have babies06:08 - Ovulation09:34 - Healthy cycle length11:56 - Normal menstrual blood loss13:43 - Hormonal imbalance17:09 - Doing the basics first20:56 - Cervical mucus28:10 - Taking basal temperatures29:25 - The foundations to support your menstrual cycle32:23 - Getting minerals in our body33:51 - How to support our liver34:40 - Ginger35:24 - Gut support40:56 - The benefits of coaching and supportAdvertising Inquiries: https://redcircle.com/brands

What is estrogen dominance?How does estrogen work in the body?How exactly does it accumulate in the tissues and lead to estrogen dominance?So many women who enter our program and have been on crazy, restrictive diets have estrogen dominance. So, we have Laura Lyons on the latest podcast episode to address everything about estrogen dominance.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldLaura Lyons @wildlyonswellnessSHOW NOTES00:22 - Laura Lyons background04:26 - What Estrogen Dominance really means05:52 - Symptoms of Estrogen Dominance07:10 - The relationship between Progesterone and Estrogen and why it's important08:30 - Why ovulation (not your period) is the MVP of your cycle09:37 - What affects Progesterone production12:00 - Stress resiliency14:34 - Why tap water isn't good for you15:28 - Toxins in the air16:02 - Chemicals in certain products that mimics estrogen18:02 - How your body detoxify estrogen (The 3 Phases)23:30 - Blood testing25:08 - Estrogen accumulating in the tissue and fat26:39 - The basic things that women can do to support their body28:16 - Why eating breakfast is important29:13 - Eating well-balanced meals every 3-5hrs32:31 - Movement and strength training35:34 - Looking at where you're currently at36:39 - Happy weight37:08 - Body composition40:47 - Improving your performance in the gym44:06 - Why you should look at the health markers rather than the body fat and the weight49:40 - Drinking responsibly54:19 - How birth control affects your body55:59 - Hormone replacement therapy and breast cancerAdvertising Inquiries: https://redcircle.com/brands

My good friend and sista from another mista Kate Deering is back on our latest podcast episode.We thought we’d do our version of a “coffee talk” and dub it a “carrot talk” because we both love eating our daily carrot salad.So, we’re answering your most asked questions!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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldKate Deering @katedeeringfitnessSHOW NOTES02:08 - Benefit of eating protein custard before bed05:23 - Endometrial ablation and high iron08:10 - Histamine support10:00 - Dangers and benefits of ice baths13:59 - Veganism14:19 - Retinol17:08 - Blood type dieting18:36 - Fixing metabolism22:54 - Taking aspirin24:30 - What causes insulin resistance and how to fix it31:01 - How many calorie should you cut when you go on a calorie deficit?33:52 - How to lose "hormonal weight"39:25 - Lifestyle changes44:34 - Our thoughts on Fasting51:38 - Drinking milk and peeing more52:32 - In fat loss, do calories matter more than macros?Advertising Inquiries: https://redcircle.com/brands

After various life-threatening health issues, WinatLife client Rosa found herself in a very depressive state.Some days, she would sleep all day, unable to get out of bed and just wanting it to all go away.Then, she came across our program and decided she would give it one more try this was going to be her last attempt to get herself better.18 weeks into the program, and Rosa is down 2.5 kgs and 31 cm. Her blood clot issues have resolved, and she has no depression days, which is incredible!At 50 years old, Rosa is such a big inspiration and her story is one we just had to share on the latest @weightlossforwomen_podcast episodeHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldSHOW NOTES00:21 - Rosa's background00:48 - Her health and diet history02:44 - Having been diagnosed with pulmonary embolism05:26 - Going through depression07:06 - What prompt her to join the program08:18 - How she lost 2.5kgs and down to 31cm with 1970 cal per day09:49 - Her health improvements since joining the program11:07 - How the food is fitting in the family13:22 - Working through meal planning14:41 - What she enjoyed the most about the program16:52 - How the coaching and support helped her achieved good results18:34 - Her advice to women who are still sitting on the fence about joining the programAdvertising Inquiries: https://redcircle.com/brands

While many successful people have a lot of willpower… a key differentiator is that they also take deliberate action to set themselves up to succeed.With a lot of women in our program, we’ve found they are significantly more likely to achieve success when they plan ahead and take action such as prepping their meals.In this @weightlossforwomen_podcast episode, @iamcraigmcdonald and I chat about things you can do to set yourself up for success and make it easier to achieve your body and health goals.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES02:53 - Setting yourself up to succeed04:10 - Knowing what your strength and weaknesses are05:00 - Understanding calorie intake07:44 - Eating well-balanced meals08:45 - Keeping it simple13:53 - Consistency16:58 - Why it's not always just about the will powerAdvertising Inquiries: https://redcircle.com/brands

“If it feels good, do it. If it doesn’t feel good, don’t do it.”In our recent @weightlossforwomen_podcast episode, we talk to Tammie Sarkozy @tammiesarkozy_wbffpro about training during and after pregnancy.Tammie has competed in high bodybuilding levels, and she now coaches women. She’s just a gorgeous person inside and out.So, if you’re in the midst of pregnancy or have recently given birth, this one 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldTammie Sarkozy @tammiesarkozy_wbffproSHOW NOTES00:21 - Tammie's background and her fitness career05:48 - Is it safe to train during pregnancy and post-partum?09:05 - Breathing and the Pelvic Floor11:27 - Going through vaginal birth on epidural12:41 - Training post pregnancy15:12 - Accepting your body15:33 - Weight gain during pregnancy18:10 - Why fat loss is hard20:11 - Dieting22:22 - Recovery22:44 - Not doing stuff you haven't done before24:37 - Staying active27:23 - Pregnancy symptoms29:13 - Eating enough and muscle growth31:25 - How many days she's training 33:00 - Why tracking will eventually give you freedom43:53 - How her body felt during pregnancyAdvertising Inquiries: https://redcircle.com/brands

Feelings are confusing…When I went through trying to conceive, I felt all of the emotions and was incredibly anxious and stressed. But when we feel uncomfortable, usually something is there.If we suppress our emotions and ignore them, we disconnect with ourselves.So, let’s talk about it!We have Greta Zukoff @gretazukoff - a Life Redesign Coach and my emotional support mammal😂 - back on the @weightlossforwomen_podcastGreta has helped me deal with my emotions and move through them, and she has so much incredible knowledge on this topic.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldGreta Zukoff @gretazukoffSHOW NOTES00:29 - Greta's background and what she does01:30 - Overcoming roadblocks in life02:48 - How Greta helped me dealt with the stress and anxiety I had when Craig and I tried to conceive 05:16 - Understanding the root of your emotions05:50 - Losing sleep06:10 - How your emotions are telling you something08:30 - Why you need to feel your emotions and not avoid it09:43 - Being honest to yourself11:58 - Embracing your emotions and building your emotional muscles14:16 - Real connection and deep ability to feel16:14 - Reassuring yourself17:09 - Facing your fear18:42 - Feeling of not being enough23:39 - Owning it24:11 - Showing up more fully in your lifeAdvertising Inquiries: https://redcircle.com/brands

Do you often feel bloated after eating?Do you suffer from IBS?Can eating more actually help combat stress and digestive symptoms? Kate Deering, @katedeeringfitness author of How to Heal Your Metabolism, is back on the @weightlossforwomen_podcast for the millionth time. And this time, we’re talking about everything digestion.Our digestive system downregulates when we’re stressed. And while we can’t often eliminate stress entirely, we can alter our diet accordingly.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldKate Deering @katedeeringfitnessSHOW NOTES00:44 - Kate's book01:46 - Why not eating enough food can cause digestive issues 05:55 - How endotoxin can damage your system due to undereating08:52 - Constipation11:13 - Why do you get conspitated?11:41 - Easier to digest food vs fiber15:53 - Why some vegans are struggling to lose weight20:22 - How to improve Irritable Bowel Syndrome (IBS)24:59 - What is Periactin (Cyproheptadine)26:30 - What can you do to improve your digestion?30:35 - Amount range of fat intake per day32:10 - Removing hard to digest food from your diet32:43 - Supplements that may help improve digestion33:57 - Managing stressAdvertising Inquiries: https://redcircle.com/brands

Are you unsure about your current gym program? Where might you be going wrong?In this @weightlossforwomen_podcast episode, Craig and I discuss three areas where we see women go wrong in the gym and how you can correct these to get the results you want.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:06 - 3 things you need to grow your muscle02:21 - Pushing to failure and mechanical tension04:56 - Why heavy weights cause more muscle growth07:16 - What is a true "failure"?11:54 - Shifting your mindset14:06 - Don't rush into the reps: Tempo14:51 - Leg press18:21 - The rule of thumb20:04 - Rest periodsAdvertising Inquiries: https://redcircle.com/brands

After 40, have you noticed your weight going up no matter what you do?Meet Crisa - At 45 years old, Crisa says she spent so long in her head telling herself that she was never going to lose the weight. With our program, Crisa finally broke through those mental barriers and began making progress toward where she wants to be.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES00:23 - Crisa's background0:49 - Her health history prior to joining the program and what made her join04:25 - The results she'd seen in the program05:56 - How many calories she's on per day06:19 - How the food is fitting in her family06:52 - What she found the most challenging part about the program08:12 - What enjoyed most about the program09:28 - How the coaching and support helped her achieved good results10:16 - Her advice to women who are still sitting on the fence about joining the programAdvertising Inquiries: https://redcircle.com/brands

Is aspirin a miracle substance? Should you take it?We’ve been taking it for years and years, and I get so many questions about it. So Danny Roddy is back on the podcast to answer all your questions!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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldDanny Roddy @thedannyroddyweblogSHOW NOTES01:17 - Aspirin and how Danny got into it04:12 - Treating cancer patients with Aspirin05:48 - What is Aspirin?06:16 - Can it damage the stomach?08:51 - Benefits of taking Aspirin11:19 - The different layers of stress system12:09 - Aspirin as sleep aid13:30 - Why is it important to take Vitamin K and how much do you need to supplement yourself with it when you're using an x amount of Aspirin?15:52 - Other benefits of taking Vitamin K17:15 - Vitamin K deficiency due to poor food choices18:14 - How do you take Aspirin?Advertising Inquiries: https://redcircle.com/brands

1 in 5 women in Australia struggles with drinking.But you can be sober and have a fantastic life!So, why do you drink? Are you drinking too much? I think these are important questions to ask yourself because it’s so easy to get stuck in a cycle of drinking.I’ll admit: Booze is one of my favourite and not-so-favourite things😅 So many women struggle with drinking a lot, and I know it’s something I over-indulged in for years of my life.If this sounds familiar, this recent podcast with Lucy on how to break free from booze 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldLucy Quick @thrivalistsobrietySHOW NOTES00:22 - Lucy's background02:12 - Drinking as a coping mechanism03:19 - Her turning point and how she overcame from being a "messy blackout drunk" to finally get herself sober06:32 - Subconscious beliefs about alcohol08:01 - Stop drinking and see what happens09:02 - Factors why some can drink moderately and some can't10:15 - Why it's not really the alcohol that you're craving but it's something else11:30 - How blood sugar plays a big role13:50 - All of the shit that alcohol does to your body (quality of sleep, hormonal imbalance, etc)16:37 - How the liver process detoxification16:58 - Alcohol and cancer18:52 - Asking yourself how you can get dopamine in healthy ways20:29 - Top 2 fears when not drinking on social events and how to overcome them24:40 - Getting the right support25:07 - Labeling yourself as an alcoholic27:21 - Addressing the root cause of the drinking31:13 - Not liking pain32:26 - Craving the dopamine33:13 - Sugar cravings due to undereating34:58 - Not having a very supportive partner39:24 - Getting clear about your "why"39:57 - Celebrating and rewarding yourself40:52 - Creating your new identityAdvertising Inquiries: https://redcircle.com/brands

It’s never too late to change your life and improve your health.Annette is the perfect example of this.At 72 years old, she made a decision for herself and her health. Wanting to keep up with her grandkids, she joined our program after her daughter. Her change of mind (and body transformation!) has been incredible! 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldSHOW NOTES00:22 - Annette's background01:28 - What she's been doing prior to joining the program02:45 - Her health history04:12 - The results she had seen since been in the program05:30 - Building strength05:58 - How much food she's eating07:13 - How the food is fitting in her family07:57 - What she finds the most challenging part about the program\08:28 - What she enjoyed most about the program08:46 - How the coaching and support helped her achieve good results09:23 - Her advice to other women who are in the same journeyAdvertising Inquiries: https://redcircle.com/brands

Let’s talk about SEX!If you’ve followed me for a while, you’ll know I don’t shy away from many topics, including anything and everything to talk about sex.If you don't want to hear about all things sex, this one is not for you. But if you’re interested and want to learn, we’ve got Eleanor Hadley @eleanorhadley - sex educator, writer, and speaker - on this episode, helping us overcome the shame or guilt we might feel when it comes to sex.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldEleanor Hadley @eleanorhadleySHOW NOTES00:21 - Eleanor's background01:50 - Not being able to explore about sex05:33 - Some of the roadblocks that stop women from having good sex08:53 - Spontaneous vs responsive desire10:38 - Mismatched desire12:10 - Working on each other's desire types16:20 - Pleasure language17:00 - Different styles19:18 - Low sex drive and not knowing what turn them on20:33 - Madonna-whore academy23:22 - Performative femininity vs embodied26:49 - Unrealistic porn performance28:49 - Audio erotica29:43 - Watching too much porn30:45 - Her advice to women who aren't comfortable with their own body32:06 - Sensual movement33:49 - Couples who are not having sex36:57 - Going through different seasons38:50 - New relationship energy43:14 - Marriage and monogamy48:59 - Social condition and programing49:47 - Non-monogamy50:30 - Polyamorous54:54 - Jealousy56:02 - Relationship and romantic connection59:17 - Couples who want to explore different fantasies01:01:22 - Threesomes and being a "unicorn"01:07:15 - Feeld app01:08:19 - Where to start01:10:00 - Self-pleasure01:11:40 - Trying something different01:12:29 - Orgasm and penetration01:16:35 - Foreplay01:20:50 - Communicating with your partnerAdvertising Inquiries: https://redcircle.com/brands

Do you feel happy doing what you're doing? Do you love the person you see in the mirror?A lot of this comes down to the choices we make every single day and becoming the person who inspires you. In this recent @weightlossforwomen_podcast episode, @iamcraigmcdonald and I chat about how to do this and how our program focuses on helping women do this.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES02:39 - Working on our own tracking app07:21 - Looking at our clients achieving their body and health goals09:09 - Health indicators/markers11:18 - Stages to get the results that you want to achieve14:08 - Shifting my identity17:33 - Microdecisions18:34 - Habit building20:33 - Why your results will always depend on your execution23:10 - Being the person that inspires you24:30 - Benefits of coaching (External accountability)25:55 - Building stress resiliencyAdvertising Inquiries: https://redcircle.com/brands

If you feel yourself lacking confidence or feeling unworthy… This one is for you.We have Mel @coachcollins47 back on the @weightlossforwomen_podcast to talk about everything to do with self-worth.If you know Mel’s story, you know she’s been through a lot. But all of this has made her an amazing coach, especially when it comes to helping clients transform their mindset.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldMelissa Collins @coachcollins47SHOW NOTES01:39 - Why how you talk to yourself matters06:03 - How Mel introduces self-talk to her clients (speaking to yourself nicely)12:08 - How her relationship with her son improved over the years14:00 - Self-love16:08 - Pattern and behaviour changesAdvertising Inquiries: https://redcircle.com/brands

Do you NEED to strength train if you want to lose weight? Should you cut carbs?We’ve got the world famous Dazza on the @weightlossforwomen_podcast sharing his expertise and busting the myths!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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES00:45 - Dazza's background02:30 - Should you be cutting carbs if you want to lose weight?03:00 - What is body composition?04:39 - Caloric deficit06:20 - Do you need to track your food if you want to lose weight?10:46 - The benefits of tracking13:43 - Do you need to strength train if you want to lose weight?15:26 - Building up your maintenance calories19:52 - Putting the time in building the foundation22:43 - Dazza's favourite food23:31 - How Dazza and Karen met24:37 - Dazza's favourite exerciseAdvertising Inquiries: https://redcircle.com/brands

So many women either do too much cardio or too little. So, if you’re confused about cardio and whether or not you should do it, this podcast is for you!We have Libby Wescombe back on the @weightlossforwomen_podcast to talk about how much and what type of cardio you want to be doing to gain benefits (and even help with recovery!).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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldLibby Wescombe @libbywescombeSHOW NOTES01:30 - Breathwork01:54 - What are the different zones of Cardio 03:32 - Doing too much of Zone 204:51 - Pump classes07:15 - Starting and building the foundation08:42 - How do you work out your heart rate and the best way to measure it13:15 - Anaerobic14:11 - Duration and frequency16:39 - What HIIT looks like18:25 - HIIT sessions18:50 - Recovery between intervals20:50 - Sprinting for overweight and under muscled women23:26 - Health benefits of Zone 227:14 - Nailing the basics27:38 - Tracking your food and eating enough37:00 - How frequent should you do HIIT?38:46 - Aerobic training longevity benefits and other health benefitsAdvertising Inquiries: https://redcircle.com/brands

How should you split up your training? How long should one training block last?In our recent @weightlossforwomen_podcast episode, Craig breaks it all down for us.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:26 - What is the best training split?03:36 - How should you split up your training?04:18 - Things you need to consider07:50 - Full body split10:09 - Finding a split that you really enjoy11:27 - Conditioning your body13:12 - Performance assessment using Recomposer14:35 - The biggest reason why a lot people don't make progress16:02 - Not overcomplicating training18:40 - Finding the exercise that you connect with21:18 - How long should one training block last?Advertising Inquiries: https://redcircle.com/brands

We are the sum of the people we surround ourselves with.When making a change, it’s common to experience pushback from friends and family.So, in our latest podcast episode, we got Mel back to talk about how to deal with this. What can you do to overcome this? What should you know when transforming yourself for the better?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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldMelissa Collins @coachcollins47SHOW NOTES02:16 - Melissa's background02:48 - Things on her journey that made her want to change03:38 - Why your environment and the people you surround yourself with are vital to your personal growth05:18 - How she started all over again06:56 - Working with clients who are struggling with drugs and alcohol addiction07:19 - Not having supportive families and friends08:55 - Stepping out of your comfort zone10:26 - What you are is what you attract14:00 - Losing friendships15:12 - Social media19:22 - Accepting feedbackAdvertising Inquiries: https://redcircle.com/brands

Are you thinking about getting a blood test soon? What should you actually be looking for, and what might the results mean?In our recent podcast episode, Tomo (Keith Littlewood) is back. With a Master's in Endocrinology and currently working toward his Ph.D., he answers a bunch of questions about common blood tests and what they mean.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldKeith Littlewood @tommolittlewoodSHOW NOTES00:22 - Keith's background02:33 - What cholesterol does in your body, its key components, and safe range05:00 - People with lower cholesterol vs people with high cholesterol without drug interference08:03 - Key indicator of thyroid function09:00 - Looking at the symptoms10:35 - Why TSH is not a great marker for thyroid function and what tests should you get13:20 - Why it's important to get a thyroid blood test for treating symptoms of Thyroid Disease16:48 - Using temperature and pulse rate17:46 - Measuring estrogen and progesterone21:13 - Iron and Ferritin22:58 - Why iron and anemia is relatively easy to resolve23:45 - Calcium25:29 - Liver enzymes26:06 - Utilizing glucose and undergoing pre-diabetic tests27:56 - Looking at glucose and triglycerides28:16 - Carbs and Thiamine29:02 - Metabolic syndrome profileAdvertising Inquiries: https://redcircle.com/brands

Are you tracking your food but not getting the results that you want?In our latest podcast episode, Craig and I dig into what is likely happening and what you can do to head in the right direction and achieve your goals.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldAdvertising Inquiries: https://redcircle.com/brands

Kate and I get the same question all the time… What do we eat in a day?So, we decided to do a super quick podcast featuring what foods and meals work for us.It’s important to remember that this is specific to each of us and our goals.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldKate Deering @katedeeringfitnessAdvertising Inquiries: https://redcircle.com/brands

Many women don’t talk about their disordered eating past. But I’m beginning to believe that it’s more common than we might think… For instance, Maree - one of our gorgeous clients - started restricting her food and throwing up when she was in her teens, keeping it a secret for a really long time.However, she’s come a long way since then! She's lost 10kgs, improved her digestive issues, energy, cycle issues and confidence!In our latest episode, Maree talks about her incredible transformation and how her life has changed since joining our program 16 weeks ago.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:18 - Maree Johns' background02:02 - Her health and diet history04:33 - Poor body image05:35 - What made her join the program07:50 - How long she's been in the program08:12- The results she'd seen in the program since she joined11:09 - How the program helped her mentally13:01 - How much food she's eating now14:10 - What she loves about the program15:04 - What she finds the most challenging part 16:19 - Her advice to women who are still sitting on the fence about joining the program17:17 - How the coaching and support helped her achieved great resultsAdvertising Inquiries: https://redcircle.com/brands

Have you been caught in the trap of eating strictly chicken and veggies for lunch and dinner? Are you confused about what “nutrient-dense foods” even are?This podcast episode is for you! We have Margaret Barry back on the podcast talking about everything fat-soluble vitamins related.I remember when I was “eating clean” (back in my dieting days), I ate so many salad, nuts, seeds, egg whites, grains, and protein powder, and cut out sugar, dairy and most carbs thinking I was doing the right thing. But surprise… The fitness industry led us astray again!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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldMargaret Barry @_musclesandmotherhoodSHOW NOTES02:14 - What are these nutrient-dense foods03:49 - How the "clean eating movement" came about04:55 - Chickens and salad for lunch vs red meats06:57 - Prepping beef cheeks08:52 - Bioavailability and why it matters12:03 - Why you shouldn't eat JUST salads12:33 - Chicken and salad alternatives16:03 - What are the fat soluble vitamins and why they're important17:39 - Functions of Vitamin A in the body20:10 - Beta keratin vs retinol22:40 - Retinol source from beef liver26:55 - How and where do we get Vitamin D29:14 - Why Vitamin D requires magnesium31:58 - Benefits of Vitamin E and what are the foods you can you find it37:38 - The difference between Vitamin K1 and K243:45 - Why you need to cook vegetables with fat47:05 - Moderation and why it's important to know where you're at47:51 - Perks of food trackingAdvertising Inquiries: https://redcircle.com/brands

Are you tired of focusing on the scale? Rebecca has a story many women can relate to!In this podcast episode, Rebecca walks us through the dieting she’d done since she was a teenager and how joining the program changed everything.Down 29 cm and sleeping through the night, at 42 years old, Rebecca has had an amazing transformation!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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:12 - Rebecca's background01:31 - Her diet and health history03:08 - What made her join our program and what she was hoping to achieve05:14 - How long she's been in the program05:36 - The results she's seen so far06:12 - Losing 29cm and improving her body recomposition08:39 - How she's improved her sleep10:09 - What she enjoyed most about the program11:33 - What she's found the most challenging13:47 - How the food is fitting in with the family14:40 - Her advice to women who are still sitting on the fence about joining the program and are on the same journeyAdvertising Inquiries: https://redcircle.com/brands

Are you doing everything you can (getting sun, moving each day, etc) to try to get the quality sleep you crave, but it’s still not working? Our latest podcast episode is for you!We have Theresa back on and talking about NSDP (Non-Sleep Deep Rest, also called Yoga Nidra). This technique can help you get the sleep you need. In this episode, we chat about the benefits, how to do it, 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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldTheresa Piela @livingrootswellnessSHOW NOTES02:20 - What is Non-Sleep Deep Rest? Also called as Yoga Nidra03:33 - Do you have trouble winding down04:02 - NSDR benefits with repeated practice04:58 - How NSDR works 07:17 - How it can improve the quality of your sleep08:32 - How to do NSDR12:43 - How long should a session take14:45 - Starting off small and doing it consistently16:36 - Taking a moment to pause18:00 - How studies show NSDR helps improve Neuroplasticity19:00 - How Theresa's NSDR app worksAdvertising Inquiries: https://redcircle.com/brands

Do you have trouble making yourself a priority?Meet Olivia! She runs a dairy farm with her husband and has two kids.On her 39th birthday, she signed up for our program and jumped on an onboarding goal. Three and a half years later, she’s down 7 kilograms with a better body composition and is crushing her lifting goals!While Olivia admits there’s been ups and downs (which are completely normal), she says she’s learned to prioritise. On top of her lifting and body composition goals, she’s said goodbye to acne and is sleeping better than ever before!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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES00:09 - Olivia's background00:57 - Her health and diet history04:57 - The results she's seen since been in the program10:03 - What she enjoyed most about the program11:44 - What she finds the most challenging about the program13:32 - How the food fits in with the family15:19 - Her advice to women who are still sitting on the fence about joining the program16:52 - How the coaching and support has helped her achieve her results 17:47 - Her advice to other women who are in the same journeyAdvertising Inquiries: https://redcircle.com/brands

Does red meat cause heart disease? What about cancer? Should you eat it?In our new podcast episode, we have Stan Efferding back on and talking about everything to do with red meat. We separate facts from fiction when it comes to red meat and how it can actually benefit your health and diet!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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldStan Efferding @stanefferdingSHOW NOTES01:38 - Why red meat has been demonized.03:30 - Common health issues of most non-meat eater female athletes he has worked with04:58 - Iron deficiency06:03 - Iron found in red meat vs plant sources06:33 - Foods he recommend to increase iron07:50 - Why types of red meat matter07:59 - Considering the total dietary pattern (Saturated fat and elevated LDL)11:07 - Grass-finished beef vs grain-finished beef17:50 - Factors that are much more important that have adverse effect on health 19:46 - Stress and how it affects our health20:12 - Elimination diets21:07 - Calorie deficit and losing weight22:05 - Research on diets and tracking calories23:11 - Processed foods and their fat content25:48 - How to eat out28:12 - Why it's all about what you're doing most of the time (Frequency is HUGE)30:29 - Alcohol consumption and its effects33:48 - Practicing moderation34:42 - Eating your favourite foods 36:35 - Strategies to not binge on your favourite unhealthy snacks/food39:45 - Food prepping strategies46:12 - How health wise, statistics don't look good for vegans54:52 - Enjoying you food01:01:55 - Carbs and strength training for longevity01:04:30 - 2 main reasons why most people don't succeed on dietsAdvertising Inquiries: https://redcircle.com/brands

Not sure how much protein you should be eating each day? Give this new episode a listen!Most women undereat protein. So, in this short episode, we get straight to it, helping you determine your protein requirements per. While this may depend on your goal, Craig gets into the variation associated with this general rule.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES00:59 - How do you determine your protein target?03:42 - What about when I'm eating in a caloric deficit 04:08 - Protein target if you're in a surplus or maintenance05:31 - Setting up your calories and macros06:20 - Fat and carbs10:06 - Measuring the things that matter11:35 - How many meals should I be eating per day 13:59 - Finding the right schedule that suits you and eating regularly 14:11 - Skipping meals 15:17 - Taking a reverse approach and starting with enjoyment firstAdvertising Inquiries: https://redcircle.com/brands

What happens after coaching? How do things go when you no longer need a coach or program to help you get your health on track?Well, Anna - one of our previous clients - offers insight into this! She was in the program for about three years but has been out of it for eight months now. She has beautiful energy and is so authentic. Her transformation, physically, mentally, and emotionally, has been absolutely incredible.Anna goes into her entire journey from start to finish. How she's finally PCOS free and she has built a strong, toned and athletic body.By getting her health on track, she transformed her entire life. This is one episode you won’t want to miss!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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldAnna Lakomy @annalakomyTo take the free, 5-minute, science-based Saboteur Assessment click here: https://annalakomy.com/saboteur-assessmentSHOW NOTES00:52 - Anna Lakomy's background02:02 - Her diet and health history03:35 - How her entire transformation went about04:26 - Her PCOS journey06:43 - Self-love06:57 - What prompted her to make a severe drastic change from what she was doing09:10 - Feeling more connected to her ancestry09:48 - Her experience working with a functional medicine doctor11:30 - Why she started strength training13:22 - Feeling strong and toned17:53 - Leaving her corporate job to become a career coach20:22- Her failed business launch experience21:50 - Taking a break and then bouncing back24:40 - Accepting failure25:37 - Who she helps specifically in her program27:00 - Why they work with her and what are they looking to achieve29:44 - Salvatore assessment32:00 - Being a hyper-achiever and controller37:26 - Enjoying the journey39:05 - Unsubscribing from negative energy40:05 - Being disciplined and structured42:14 - Progression not Perfection (nourishment, building and maintaining great habits)45:48 - Training setbacks49:02 - Being finally PCOS free50:02 - Her advice to women who are currently struggling with PCOSAdvertising Inquiries: https://redcircle.com/brands

In Part 1 (our last podcast episode), we talked about how we’re structuring our foods and calories in preparation for it. In this episode, we’re digging into how we’re training for it (including the breakdown of our training days).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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES02:19 - Why is it beneficial to strength train when you are in a calorie deficit?03:45 - Health benefits of building muscle06:16 - What's the goal of training when in the building phase? How has Craig structured our training11:59 - What happens when we get to the fat loss phase from a training perspective13:55 - What our goal is with our lifts when in a deficit Advertising Inquiries: https://redcircle.com/brands

Have you ever thought about doing a photoshoot to show off your progress? We definitely have… And now we’re doing one!First off, it feels GOOD to have a goal to work toward, so we are really excited about this.But how are we preparing for this photoshoot? Well, this breakdown is coming out in two parts. This first part focuses on our nutrition and what we will both be doing to get ready for this in terms of our food, meals, calories, and macros.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:53 - Why putting the work in at the beginning makes maintenance much easier04:39 - Why we are doing the photoshoot07:58 - What is a minicut?10:12 - When should you do a minicut?10:57 - The goal of a minicut11:25 - How much of a calorie surplus above your maintenance calories is typical when you're doing a building phase13:13 - The benefits of sticking to the same calories everyday15:30 - Why should you weigh yourself daily and take the average at the end of the week?16:42 - How many weeks we're going to be in a building phase17:57 - What stops women from eating in a calorie surplus 19:48 - Why you need to learn how to train properly22:45 - Why don't need to track forever23:48 - New body weight and strength milestones we've set24:45 - The goal of a fat loss phase26:21 - Building phase vs fat loss phase when it comes to nutrition29:06 - Eating out and alcohol when you're in a deficit40:17 - Types of food that are may be beneficial for you when you're in a deficit43:44 - Cardio and stepsAdvertising Inquiries: https://redcircle.com/brands

Should you use a Continuous Glucose Monitor (CGM)? What is a CGM? Why does blood sugar regulation matter anyway?In our latest podcast episode, Kate Deering (Author of How To Heal Your Metabolism) and I dive deep into when a CGM makes sense and what kind of data it provides (as well as how you can interpret this data!).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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldKate Deering @katedeeringfitnessSHOW NOTES00:59 - Kate's background and her new book02:55 - Should you use a continuous blood glucose monitor?03:40 - What is a CGM?04:54 - What is a normal blood sugar level06:06 - Disadvantages of using CGM06:24 - Data points for optimal blood sugar numbers08:57 - Blood sugar responses to food10:38 - Underlying reasons for a poor response to carbohydrates11:07 - How cortisol affects glucose response11:30 - Stress response13:20 - How sleep affects blood sugar14:50 - What happens when you reintroduce carbohydrates for people who have been on carb restrictive diets for a very long time15:50 - What are the benefits of using CGM18:20 - Building stress tolerance19:40 - Fat in your blood20:40 - Other factors that affect your blood sugar21:00 - What helps your blood glucose markers23:11 - Supplementing with Glycine and Progesterone24:47 - Why it's not just your food that's impacting your blood glucose28:16 - Learning how to adjust yourselfAdvertising Inquiries: https://redcircle.com/brands

Our fabulous client, Natalie, describes her incredible transformation. At 25 years old, Natalie was having trouble sleeping through the night, was always super tired, and experiencing extremely painful periods (even having to be hospitalised at one point).Today, Natalie sleeps through the night, has easy and smooth digestion, and has no more painful periods. She’s also lost over 10kgs. So, how’d she do it? What kinds of foods did she include in her meal planning? Give our latest episode a listen to find out!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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldSHOW NOTES00:22 - Natalie's background and diet history01:36 - Her turning point03:22 - How she came across the program04:26 - The results and health improvements she's seen since joining our program07:15 - How much and what sorts of food she's eating now09:10 - Enjoying the freedom and all of the knowledge she has gained from the program10:18 - What she found the most challenging about the program12:14 - Her advice to women who are still sitting on the fence about joining the program13:04 - How the coaching and support helped her achieve her results13:32 - Changing your mindset13:39 - Her advice to other women who are on the same journeyAdvertising Inquiries: https://redcircle.com/brands

Do you believe that you have to switch up your exercises to make progress? Well, we’ve got some tips for you!In our latest podcast episode, Craig breaks down exactly when it’s appropriate to switch movements and when it’s not. (And the answer might surprise 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES00:48 - Women being offended with what I post03:53 - Why should you not change your exercises too frequently04:52 - How it differs depending on your lifting skills and experience 06:53 - When should you move to a different exercise07:38 - Why tracking your data is so important08:20 - Being on the same exercise structure for 18 months09:18 - Why not making any progress for a couple of weeks is normal10:25 - Progression system we use12:39 - Pushing to failure13:40 - Specialization program for advance lifters15:53 - Questions that you need to ask to ultimately determine what you need o do16:08 - Keeping the compound lifts the same and changing the accessories16:56 - Why your progress depends on your execution18:50 - Why execution should come first before effort19:57 - What is Loaded Stretch Position?21:56 - Women not knowing what they're truly capable of25:09 - How strength training smashes all of your beliefs about yourself28:25 - Times that you don't need to push yourself too hardAdvertising Inquiries: https://redcircle.com/brands

Once you get the basics down, adding scientifically-proven wellness tools, like red light, can further your health journey.I use red light to wind down and found it really helped with scarring and recovery after having my implants removed. Craig and I both have the red light face mask as well, and we’ve noticed a difference in our skin (and it’s just so relaxing).So! Let’s dig into everything about red light. We welcome Bryan Thomas back on the podcast to shine the light on this wellness tool.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offRed light man: use discount code KITTY for 10% offInfraredi use code WINATLIFE for 10% offSperti Vit D LampBrooding lampFollow:Kitty Blomfield @kittyblomfieldBryan Thomas @performanceneuroSHOW NOTES00:40 - Bryan's background02:35 - Using red light to wind down and how it helped with my recovery and scarring after having my implants removed03:36 - What is infrared and red light?04:00 - Wavelength04:40 - How red light can increase metabolism05:22 - The benefits of red light07:10 - Different factors in using red light08:16 - The different ways you can use it for10:27 - Red light benefits on the skin12:02 - How frequently and how much should you do it13:53 - Ideal distance range should you have it away from your body15:55 - How much is too much16:50 - Is it not a good idea to do it before bed?19:06 - How it helps with healing injuries20:24 - How to make your own red light and what you need to look for when you're looking into buying one29:04 - What you need to know about the blue light31:45 - Getting some sun and vitamin D32:20 - Vitamin D supplementation33:35 - Using dminder App34:18 - Vitamin D lamps34:45 - What are UV A, B, and C?35:18 - Using saturated fat in skincare and uv protectionAdvertising Inquiries: https://redcircle.com/brands

What exercises should you include in your program? And should squat, bench, and deadlift be some of them?In our latest podcast episode, Craig and I discuss when we recommend these movements and when they might not be appropriate. Often, it depends on your goals. Give our most recent episode a listen to find out why.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES00:31 - Setting up our new podcast studio02:04 - Do you really need to include the Squat, Bench, and Deadlift in your program?03:24 - Why skill-based movements require more time and effort04:20 - How you build muscle06:02 - Muscular failure and muscle growth06:50 - Working with someone 1on1 and how that can speed up your progress08:16 - Stimulus to fatigue ratio for advanced lifters12:10 - Sample exercises if you're new to lifting14:10 - Alternative exercise to the bench press14:27 - Why deadlift is a much easier movement20:44 - Sample home exercisesAdvertising Inquiries: https://redcircle.com/brands

Did you know progesterone isn’t just about supporting pregnancy? It’s so much more than that!In our latest podcast episode, we’ve got another Kitty on the podcast. Kitty Martone talks everything progesterone - clarifying the importance of this hormone and the power it has beyond pregnancy. I truly believe every woman should know these facts about progesterone and their cycle. This isn’t one you want to miss!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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offOna's products: use discount code KITTY for 15% offProgest EFollow:Kitty Blomfield @kittyblomfieldKitty Martone @healthygutgirl_SHOW NOTES01:16 - Kitty Martone's background04:14 - How natural progesterone can help women with perimenopausal and menopausal symptoms05:50 - What is the role of Estrogen and Progesterone in the body07:51 - What happens to your body when go on restrictive diets for a long period of time14:04 - Re-evaluating your relationship with food14:24 - Why you need to start counting your macros16:43 - One of the big things Kitty learned from Dr. Ray Peat's work about the role of Estrogen19:18 - How do you become deficient in Progesterone21:10 - High level of stress and how that affects progesterone levels21:58 - Estrogen dominance: What it really means24:09 - Hormone rehab25:42 - Doing the basics and why its important when it comes to supporting progesterone production27:16 - The things that affect your cycle29:15 - Why it's crucial to manage stress32:22 - How EFT tapping helped me36:04 - Unspoken problem of xenoestrogens37:34 - Toxic chemicals from skin care, perfumes, and make up products44:02- Giving up supplements45:36 - Coffee enema's and their benefits46:53 - Different ways of taking Progesterone50:01 - How often should you take it?54:07 - How progesterone can help with sleep issues56:24 - Calm cream and where should you rub it on your body01:00:17 - Can you overdose Progesterone?01:02:10 - Progesterone as a lubricant01:05:50 - Progesterone as a fountain of youthAdvertising Inquiries: https://redcircle.com/brands

If you’ve experienced persistent digestive issues, you can likely relate to Madison. In our latest podcast episode, Madison, who is 30 years old, single, and has no kids, describes her journey of overcoming gut problems.From the vegan diet to the carnivore diet, Madison had been cycling through restrictive diets for years, trying to find the diet that solved her gut issues. From 2020 to 2022, due to stress and more, Madison gained 50 lbs and knew she needed more help.After being in our program for a year, Madison has seen incredible changes, specifically in her body composition (even losing 40 lbs!). She says she’s more confident and worries less about food than before, now knowing she has a plan and food ready to eat.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:04 - Madison's background02:12 - Her health and diet history (food restrictions, weight gain, gut and digestive issues)06:52 - What made her join the program08:25 - How stress affects your digestion09:59 - How long she's been in the program10:19 - What are the results she's seen12:12 - Feeling in control again 13:36 - The importance of tracking and food prepping15:49 - Listening to your body and making sure you're eating enough17:26 - Her body compositions changes over the last 12 months18:06 - How many calories she's currently eating per day18:31 - What she enjoyed most about the program19:58 - What she found the most challenging 21:17 - Why progress isn't linear25:06 - Her advice to women who are sitting on the fence about joining the program26:15 - How the coaching and support helped her achieve her results26:29 - Her advice to other women who are in the same journeyAdvertising Inquiries: https://redcircle.com/brands

Have you listened to our new podcast episode with @thedannyroddyweblog? We talk about everything toxic diet culture.Finding Dr Ray Peat's work has been a game-changer for me. I’m no longer afraid of food, and I now understand how to properly nourish my body. Before, I would never have eaten sugar or carbs and feel I’ve gained so much food freedom. So, let’s talk about the problems with diet culture and how this way of life is vastly different from all the diet fads and quick-fixes out there.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldDanny Roddy @thedannyroddywebblogSHOW NOTES01:32 - Update on what Danny's been doing02:59 - How Dr. Ray Peat inspired us04:19 - What Dr. Ray Peat's approach was05:41 - Measuring pulse and temperature06:21 - Trying to do the best you can with what you have access to07:39 - People's misinterpretation08:52 - Not being afraid of food anymore10:12 - Looking at food from a nutrient perspective12:21 - Measuring how much you're eating17:34 - Different things work for different people22:35 - Don't outsource your health26:34 - Radical Empiricism30:47 - Trying out certain food groups in your diet for x amount of time to widen the range of food you can eat as you start to heal36:25 - Trying out alternative foods37:54 - Building a database of food38:21 - Building stress tolerance41:36 - How early health problems manifest43:47 - Success leaves clues45:25 - Not getting stuck in the health world49:16 - The good and the bad of the internetAdvertising Inquiries: https://redcircle.com/brands

Stress is a normal part of life and there are many things we can do to build our stress resilience. We work long hours, train hard and recently have had a pretty hectic social life poor @iamcraigmcondald, he's not an extrovert like I am and doesn't enjoy socialising as much as I do!In this podcast Craig and I chat about how stress affects us, what symptoms we experience, how we know we've been pushing too hard and what changes we need to make to bring ourselves back into balance.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES02:30 - How too much stress affects our body differently and what we do about it03:28 - Building stress resilience03:58 - What symptoms we get when we're stressed04:43 - Digestive symptoms06:12 - Figuring out what food works and what doesn't08:12 - Pulling back08:54 - Looking at the bigger picture and coping up with stress10:37 - The beauty of tracking your symptoms11:03 - Understand your body12:01 - Slowing down12:42 - Being consistent with nutrition and all the basic stuff14:09 - Tracking your data17:55 - Doing some fundamental changes18:15 - How years and years of stress breaks the body down20:40 - Stress overload20:58 - Not eating enough protein23:04 - Going out of the rabbit hole25:01 - Being able to identify when you need to change26:06 - Feeling tired26:43 - MaintenanceAdvertising Inquiries: https://redcircle.com/brands

Our podcast guests always have the best way of clarifying common myths and misconceptions! And @dr.alexorton is no exception.We chatted about what detoxification actually means (Hint: It’s not drinking juice all day or doing crazy sh*t like taking herbal laxatives). Surprisingly (or potentially unsurprisingly), giving your body enough energy is essential for detoxification! Dr Alex Orton and I discuss all of this and more in our latest episode.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldDr. Alex Orton @dr.alexortonSHOW NOTES01:27 - Dr. Alex Orton's background02:45 - What detoxification means and why is it important03:31 - Channels of detoxification03:50 - Toxins05:28 - What the liver does and how toxins are excreted from the body07:50 - The importance of taking a poop everyday09:00 - Health benefits of working on improving your digestive capacity 09:45 - Why you need good metabolic function and enough energy so your digestive system works12:04 - Different ways that you can support detoxification17:38 - What happens when you keep suppressing the natural capacity of getting rid of toxins, such as having fever20:19 - What is a coffee enema, how it works, and how often should you take it24:35 - Gerson therapy and coffee enema on cancer patients26:40 - Castor oil packs, where you can get it, how it works, and how often should you do them27:40 - Pros and cons of using saunas and cold therapy30:00 - Cold and warming phase30:50 - Heavy metal detoxification31:32 - How long and how often should you use saunas32:22 - Red light saunas32:55 - Food and supplementations that can help get the bowel moving34:10 - Toxins on your skin36:12 - Our toxin-free Saturee skincare39:47 - Modified short-term fasting and when it can be beneficial43:39 - Why progress doesn't have to be perfect45:15 - Alcohol47:10 - Integrating mind, body, and soul48:09 - Why symptoms are so important50:50 - Healing after being on a restrictive diet for a very long time52:53 - Building stress resilience53:09 - Patience while in the process of healing 56:30 - Why it takes time to see change57:13 - Acceptance and focusing on the things that you can control57:50 - The quick-fix culture59:15 - Consistency01:00:30 - Building the foundation and why this is key01:01:15 - The long-game mentalityAdvertising Inquiries: https://redcircle.com/brands

If you’re a busy mum who is struggling to prioritise your health and body goals, @nyssa_bovenkamp and I have a few simple and easy tips for you!Nyssa is one of our amazing coaches; We were friends before she worked with us, and I’ve known her for ages. Nyssa has overcome a lot of adversaries to get to where she is now. I just admire her so much.But since I can’t truly understand what it’s like to be a mum, I wanted to get Nyssa on here to address how she does it and what has worked for her. We’ve worked with thousands of mums, and a lot of the time, it comes down to controlling what you can control and making imperfect action. Failure is normal. Not making progress is normal. What really matters is consistency, so how can you do this? Give our latest podcast episode with Nyssa a listen!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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldNyssa Bovenkamp @nyssa_bovenkampSHOW NOTES00:40 - Nyssa's background and dieting history02:42 - Being vegan and how it damaged her body03:36 - Her transformation04:33 - Her body composition changes06:38 - How to prioritise yourself as a mum09:10 - Why imperfect consistent action is the key11:40 - The big rocks that are going to make the most difference and how women can prioritise these things13:30 - How meal prepping and food tracking doesn't really have to be complicated 18:56 - Good carbs sources19:28 - Daily steps and how to get them in20:52 - Eliminating excuses22:42 - Asking yourself how much time you can commit and what you can do24:08 - Why you're not always going to make progress with training and that's ok26:12 - Creating momentum27:07 - Changing your identity31:48 - What if you have an unsupportive partner?33:36 - Focusing on the things that you can control33:50 - Investing in coaching or getting an accountability buddy35:50 - Why getting support is keyAdvertising Inquiries: https://redcircle.com/brands

Patrick is the author of The Oxygen Advantage. I’ve been reading his book (highly recommend!), and since I’ve found breathwork to really help my anxiety and stress, I thought we could help even more people by having Patrick come on and really foster a better understanding of the breath and breathwork.A surprising 75% of the anxiety population has breathing pattern disorders. Yet, we can self-regulate our stress and anxiety through our breath. So, if you’re stressed or anxious, this podcast 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldPatrick Mckeown @oxygenadvantageSHOW NOTES01:11 - Patrick’s background02:50 - How he found breathwork and how it helped his asthma sleep issues03:57 - How breathwork originated and how it can help a lot of health issuesO4:40 - Functional breathing and mindfulness06:20 - The breathing technique he uses and and how it helps people07:10 - Nasal vs mouth breathing08:48 - Breathing pattern disorders08:30 - Biochemistry and carbon dioxide09:16 - Air hunger and oversensitivity to carbon dioxide10:20 - How to self-regulate stress and anxiety through our breath12:55 - How you breathe during sleep will affect your sleep quality13:52 - Nitric oxide14:50 - How breathing affects your psychology15:44 - Breathing techniques and how to use them19:17 - Recovery through breathwork22:41 - Breathing for yoga24:24 - Irregular breathing and the stress response28:09 - Activating the relaxation response28:58 - Exercising with your mouth closed31:30 - What other programs he offer32:19 - How women’s breathing is different from men’s33:34 - What is a BOLT score34:25 - The effects of mouth breathing in childhood36:20 - Breathing technique clinical trials43:27 - Why you need a coachAdvertising Inquiries: https://redcircle.com/brands

A year ago, Emily was a completely different person.Suffering from an autoimmune condition, acne, anxiety, digestive issues, fatigue, anxiety, hair falling out, and more, Emily had tried everything. It wasn’t until she started using Saturee supplementation and making nutrition and lifestyle changes that things began to drastically change.Today, Emily IS an entirely new person. She’s a mum and lives on a farm, but she’s overcome so much. If you struggled with health issues during and after pregnancy, you might be able to relate to her story.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:24 - Emily's background03:04 - Her health issues in the past and being diagnosed with Celiac disease06:04 - The things she tried to improve her health problems07:00 - How she came across Emma and Kitty09:00 - Demonizing sugar10:18 - Loving potatoes10:51 - Eating uncooked foods and too many green veggies and how this affected her gut14:12 - Why your symptoms are the result of how you're living and eating14:30 - How she started supplementing with Saturee's products and the results she has seen19:46 - The carrot salad 20:29 - Going on a 15-minute walk24:02 - Being curious without judgement24:30 - Benefits of food tracking26:51 - How she started strength training and how she feels about it30:19 - How strength training is slowly building her resilience and improving her posture32:35 - Her health and complete transformation34:15 - Her advice to other women who are in the same journey and strugglingAdvertising Inquiries: https://redcircle.com/brands

Feeling stressed? Have you listened to our latest podcast episode?Theresa and I chat about how you can change you mind about stress! The truth is that you aren’t restricted to your past frameworks. You CAN overcome them with a few simple changes and reframing techniques.Untangle your past and current stressors, and finally start making progress toward becoming that women you know you can be! (And here’s a twist: It doesn’t necessarily mean adding 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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldTheresa Piela @livingrootswellnessDr Huberman SHOW NOTES01:03 - Theresa's background and what she does02:15 - Working as an EFT practitioner03:23 - Brain rewiring04:30 - How a well-balanced and well fed system is so much more resilient to stress (Vit B3 and Niacinamide)05:47 - Listening to your body and physical symptoms when you're already pushing to hard (Hyper awareness)08:05 - Building stress resilience08:32 - What stops women from making progress09:08 - The central nervous system and stress (Hyper aroused and depleted state)10:49 - Knowing where in the spectrum you are11:34 - Slowing down: the exhale technique (Taking deeper breaths)12:28 - Window of tolerance12:53 - Asking yourself what your body really needs right now, what you can control what you can let go of18:53 - Why we need to focus on recovery19:14 - Being honest with yourself and knowing what you really want21:40 - Embodying confidence23:19 - Balance by tally24:38 - Learning to say "no"26:30 - Being in a toxic relationship or a job that you hate and how this affects you29:23 - Strategies on how you can overcome stress30:30 - Acknowledging what you feel35:57 - How do feel you about the "feeling"37:42 - What is breathwork38:15 - The two parts of autonomic nervous system (Sympathetic and parasympathetic)40:13 - How to do breath work41:38 - Non-sleep deep rest (NSDR)44:35 - Circadian rhythm and the benefits of getting a dose of sunlightAdvertising Inquiries: https://redcircle.com/brands

If you’re a busy mum, you can probably relate to Amy Weldon’s story…With six kids, Amy is always on the go! When her husband got sick 10 years ago, they decided to take their health into their own hands. Yet, when 2020 hit, and after two miscarriages, Amy knew she needed more help.Eventually, she signed up for our program and since then, has lost 13 inches (gaining muscle and losing body fat!), sleeps better, and has seen vast improvements in her mental health. Her transformation in even just this short amount of time has been incredible!Amy says, “As women, especially as moms, we tend to invest in our children in so many other ways. I look at it as an investment for my entire family. It’s not just an investment into yourself. Because when you invest in yourself, you are a better mom and wife.”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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES00:41 - Amy's background01:25 - Her health and diet history02:41 - Going through 2 miscarriages04:19 - Putting on so much weight after following a restrictive diet program05:46 - What she was hoping to achieve when she joined the program06:46 - How long she's been in the program07:01 - How her body composition changed and improved08:49 - Loving lifting weights09:35 - Her health improvements10:16 - Prioritising sleep11:05 - Gaining confidence12:05 - How much calories she's on and what sorts of food she's eating13:16 - What she enjoyed most about the program14:32 - What she find the most challenging part about the program16:12 - The advantages of planning ahead17:11 - How the food fits in the family19:17 - Her advice to women who are still siting on the fence about joining the program20:53 - How coaching and support helped her achieve great results22:39 - Her advice to other women who are in the same journeyAdvertising Inquiries: https://redcircle.com/brands

Let’s talk about binge eating and trauma… In this latest podcast episode, Stephanie, a somatic eating counselor for over a decade, unveils the intricate emotional factors involved in binge eating.Emotional eating and binge eating can actually be a message from your body, signaling dysregulation of some kind. Yet, we often simply beat ourselves up when we overindulge in ice cream, cookie, chips, etc. So, here’s what you can do instead to overcome binge eating once and for all!LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldStephanie Mara Fox, MA, CMBEC, CHC, CYT, is a Somatic Nutritional Counselor and Mentor with a Master’s Degree in Somatic Psychotherapy. She is the creator of Somatic Eating®, a body-oriented, sensation focused therapeutic approach to eating. She’s supported women, coaches, and wellness professionals all over the world, helping them to heal from disordered eating patterns, binge eating, emotional eating, chronic dieting, and body image concerns. She has been working for over the past decade to guide women in feeling empowered in their relationship with their food and body. Stephanie is published in the International Body Psychotherapy Journal, featured in Somatic Psychotherapy Today, VoyageDenver, Elephant Journal, Authority Magazine, and Your Recovery Revealed Summit. She is a teacher at the Institute for the Psychology of Eating and has supervised thousands of mind-body eating coaches. Stephanie is on a mission to guide others into a safe and regulated relationship with food so they can go out and create their Satiated Life.Websites: https://www.stephaniemara.com/https://www.somaticeating.com/Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxLinkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: support@stephaniemara.comReceive 50% off my Intro to Somatic Eating® Mini Course here: bit.ly/3YQi5TdSHOW NOTES02:44 - Stephanie's background, practicing as a Somatic Nutritional Counselor03:37 - Emotional eating and underlying trauma05:10 - Physical hunger vs emotional hunger07:17 - Binge and comfort eating08:47 - Window of tolerance10:42 - Alcohol consumption11:17 - Fight or flight response12:18 - Protective eating14:36 - Fear response14:58 - Connecting with food18:45 - Interrupting emotional eating before it happens21:01 - Bringing language to emotions23:40 - Our TTC Journey26:05 - Feeling your emotions27:44 - Flowing with yourself with where you're at29:06 - Starting to see our relationship with food as a doorway29:45 - Trusting your body31:10 - Stephanie's programs32:12 - Working in baby steps32:55 - Bringing in curiosityAdvertising Inquiries: https://redcircle.com/brands

Should you be doing high reps and lower weight if your goal is fat loss? In our this podcast episode, Craig answers this question once and for all.Craig and I dig into the #1 thing that will have the most impact on fat loss, how muscle maintenance or growth effectively supports this, what goes into building muscle, the importance of muscle as we age, and common mistakes many women make.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES04:34 - The number 1 thing that drives fat loss05:07 - Total daily energy expenditure05:32 - Activity levels05:59 - Hitting your protein target and why this is important07:07 - Why you will really never know exactly how many calories you’re burning 08:25 - Do you need to do higher reps to burn calories and lose fat?08:49 - Why you need to separate muscle building from calorie burning09:56 - Strength capability and why this is important11:02 - Losing body fat and losing muscle14:05 - Why muscle soreness does not always mean muscle growth18:12 - Can you lose weight without strength training?18:46 - Health benefits of strength training22:30 - How to build more muscle23:32 - How our coaches customise programs specifically for each client26:12 - Why it'll be so much more enjoyable once you learn how to strength train27:28 - Seeing what your body is truly capable ofAdvertising Inquiries: https://redcircle.com/brands

In this episode I sit down with Amanda Montalvo and chat about the copper IUD, what we know about how it works, its potential impact on your hormones and metabolism, and adjusting after having the copper IUD taken out.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldAmanda Montavlo @hormonehealingrdSHOW NOTES01:15 - Amanda's background02:25 - Misconception about copper IUD02:57 - What is the copper IUD03:16 - How it can affect fertility and how effective it is as birth control04:07 - Symptoms and side effects you may experience once you have it04:20 - How it impact the egg cells and cervical mucus05:13 - The controversies behind IUD05:47 - How copper impacts your body06:33 - How some women struggle since having the copper IUD07:39 - The connection between stress and your cycle08:15 - The risk of infection while having the copper IUD08:56 - Your cycle as a health marker09:53 - Understanding cervical mucus11:54 - What happens when you keep it for a very long time13:47 - Learning your cycle16:14 - Fertility Awareness Methods (FAM)17:36 - Knowing your body better18:23 - Working with a practitioner19:30 - How to support your body when you plan to come off the copper IUD22:08 - How much time should you give yourself to balance out your estrogen22:51 - Copper and estrogen24:03 - Addressing the basics first24:56 - Recovery after taking the IUD out25:55 - How long it took before Amanda fixed her estrogen dominance from copper toxicity27:21 - Painful periods28:31 - Looking up the symptoms29:40 - Fertility and birth control track30:20 - Eating enough food to lower stress and symptoms34:23 - Why it takes time in order for you see results36:32 - Building stress resiliency37:55 - Sleep deprivation and hunger39:02 - How do you know that you need to eat more food39:45 - Building connection and spending your time with your community to lower stress40:29 - Knowing when you're already pushing too far41:53 - Finding that balance42:40 - Learning the value of your cycle43:38 - Why menopausal symptoms is not normal48:52 - The benefits of lifting weightsAdvertising Inquiries: https://redcircle.com/brands

One of our amazing coaches, Kathleen, is back on our podcast. We’ve had many of our coaches on here, but now we’re going through different client case studies with each one. If you haven’t listened to the previous episode with Kathleen, go back and give that a listen. She was a classic over-exerciser, under eater but has made incredible changes and had an amazing transformationSo, I wanted to get Kathleen on here to show you how you can reverse engineer the body or body composition you want.In this episode, Kathleen and I discuss:➡️Why it takes 12-18 months for most transformations➡️Once you've built the body you want why you can do less work to maintain it➡️Why it’s beneficial to build muscle when losing weight➡️Can you lose weight without strength training?➡️How muscle is beneficial through menopause➡️How Kathleen approaches body recomposition for clients➡️Healthy body fat percentages (and where most women are most happy)➡️Why “getting lean” takes discipline and precision, if you want to do it in a healthy way➡️How we approach lifting to get you to your desired body composition➡️Why this journey is never linear➡️Making sustainable lifestyle changes➡️How everything is simple once you learn itHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldKathleen Knauf @kathleenknaufSHOW NOTES01:40 - Kathleen's background02:49 - Building the body you want04:39 - Why majority of the women we work with are under-muscled05:32 - Unrealistic expectations05:50 - Why it takes 12-18 months for most transformations06:56 - The brilliant thing about building muscle07:50 - Why it’s beneficial to build muscle when losing weight10:17 - Can you lose weight without strength training?11:20 - Muscle vs fat12:02 - How having more muscle is beneficial through menopause12:30 - How Kathleen approaches body recomposition for her clients13:29 - Healthy body fat ranges18:28 - Why it takes discipline and precision to achieve a lean body23:53 - How we approach lifting to get you to your desired body composition24:32 - Skill acquisition26:20 - Fueling the body appropriately27:23 - Focusing on strength training27:57 - Why this journey is never linear31:08 - Making sustainable lifestyle changes31:58 - Becoming a new person and falling in love with lifting33:35 - Fear of lifting and become bulky35:10 - Consistency and self-sabotage37:13 - Are you just making excuses?41:15 - How everything is simple once you learn the foundationsAdvertising Inquiries: https://redcircle.com/brands

I have the guys from Bathing Evolved back on the podcast! A while back, they contacted me and sent me some of their awesome bath bombs. I was looking at them and noticed that they contained tea tree oil which is an endocrine disruptor, so I let them know. They did their own research and took the tea tree oil out!Will and David are such nice and genuine guys, so I wanted to get them back on to talk more about bathing and how it can affect our health, hormones, and metabolism. In this episode, the Bathing Evolved guys and I chat about:➡️Their company’s humble beginnings➡️Hidden toxins in beauty and hygiene products➡️How certain chemicals act like estrogen in the body➡️The history of bathing➡️The link between metabolism and bathing➡️The benefits of getting magnesium via the skin➡️The problem with a lot of Epsom salt brands➡️The best way to bath (And how to use Bathing Evolved products)➡️Depriving yourself and the power of doing nothing➡️The niacin sauna detoxHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offhttps://bathingevolved.com: use discount code KITTY15 for 15% offFollow:Kitty Blomfield @kittyblomfieldBathing Evolved @bathingevolvedSHOW NOTES02:19 - How Bathing Evolved started04:13 - Synthetic fragrances and chemicals from bath salts that may harm you05:11 - Tea tree oil exposure06:27 - Environmental toxins in beauty and hygiene products07:53 - How certain chemicals act like estrogen in the body09:26 - The history of bathing10:59 - The connection between metabolism and bathing12:08 - Magnesium and its benefits14:20 - Epsom salt15:40 - Thiamin (Vitamin B1)16:39 - Some of the other ingredients in their Revival products and their benefits19:19 - Digital detox21:21 - The best way to bath (And how to use Bathing Evolved products)24:18 - The niacin sauna detoxAdvertising Inquiries: https://redcircle.com/brands

Should you be tied to the number on the scale? Is this the only way you should measure your progress? So many of the women we work with have always only focused on one data point - scale weight. Yes, you want to look at weight BUT don't forget about what that weight is made up of - muscle and fat.So, we wanted to talk about this in more detail. In this episode, Craig and I discuss:➡️What is body composition?➡️What makes up the number on the scale➡️What happens when you diet hard with a drastic calorie deficit➡️What is required to build muscle➡️Why muscle makes it easier to sustain weight loss➡️The importance of taking your time to achieve body recomposition➡️Our advice for achieving the body you want➡️How weightlifting is a skill you have to practiceHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES06:48 - Being obsessed with the number on the scale08:09 - Can you build muscle and lose body fat at the same time09:12 - What is body composition?13:24 - Body fat vs lean mass13:58 - Growing muscle and why you need to eat more14:14 - What it takes to build muscle15:39 - Losing body fat without strength training17:05 - Why the process of body recomposition takes time22:07 - Our advice for achieving the body you want26:26 - How weightlifting is a skill you have to practice30:14 - Going back to training after time off33:43 - Celebrating micro-winsAdvertising Inquiries: https://redcircle.com/brands

Charlotte has had a really fascinating journey! As one of our coaches, she actually comes from an insane 100 km ultra-marathon background. Over time, this took a huge toll on her body, which led her to eventually join our program. Since then, she’s become one of our adoring coaches who we love and who helps other women achieve their goals.In this episode, Charlotte and I chat about:➡️Her ultra-marathon history and working as a PT➡️Symptoms Charlotte had before changing her lifestyle➡️What Charlotte learned in the program➡️Not feeling exhausted all the time➡️Why Charlotte wanted to become a coach with us➡️Transformations Charlotte has seen in other women➡️How transformations take time and effortHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldSHOW NOTES01:32 - Charlotte's background02:23 - Professions she tried to pursue before joining WAL04:07 - Her ultra-marathon history and working as a PT08:11 - Symptoms Charlotte had before changing her lifestyle09:47 - Why she joined the program10:32 - What she learned in the program and the results she'd seen11:33 - The improvements in her sleep and energy12:26 - What drove her to become a coach14:16 - The types of women she work with and common issues she helps them improve15:24 - How our program differs from other weight loss program out there16:06 - How transformations take time and effort16:36 - Maintaining17:36 - The importance of having the data to see your improvementsAdvertising Inquiries: https://redcircle.com/brands

Melissa is one of our awesome clients. She is 38 years old and a mum to three boys. She lives on a farm in South Australia, and six months in, Melissa has seen incredible results.For anyone that has struggled with digestive issues or IBS, you might relate to Melissa’s story. In this episode, Melissa and I chat about:➡️Her diet, health, and training history➡️How she lost over 40 cm➡️Her digestion and IBS journey (and where she’s at now)➡️What food she’s eating while losing weight➡️How eating this way is working with the rest of her family➡️How she got her happiness back!➡️Melissa’s advice to other womenHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldSHOW NOTES01:17 - Melissa's background02:04 - Her diet, health, and training history03:20 - Her digestion issues and IBS journey05:56 - How long she's been in the program06:32 - How she lost weight and over 40cm07:49 - How her digestion issues and cramping improved10:12 - How many calories she's on and the foods she is eating12:02 - How the food fits in the rest of the family12:48 - What she enjoyed most about the program (Getting her happiness back)14:25 - What she found the most challenging about the program16:08 - Her advice to women who are sitting on the fence about joining the program17:58 - How the coaching and support helped her achieve her results19:38 - Melissa's advice to other women who are on the same journeyAdvertising Inquiries: https://redcircle.com/brands

Bryan lives in the states, and I’ve followed him on Instagram for a while; We have similar nutritional approaches. He recently did a great post on sleep and so many women we work with struggle with sleep! Whenever I get stressed or something feels out of alignment with me, sleep is always the first thing for me to go. So, Bryan and I decided to do this podcast to help you sleep better!In this episode, Bryan and I chat about:➡️Bryan’s past of doing low-carb➡️What changed Bryan’s mind on low-carb diets➡️Common issues with sleep➡️How the circadian rhythm works➡️What happens when you don’t get enough sleep➡️What can help improve sleep➡️The incredible benefits of daily walks for sleep➡️Sunlight and sleep➡️What to avoid before bed➡️Blue-blocking glasses➡️How how much you eat impacts your sleep➡️The bedtime snack➡️Sleep issues and caloric deficits➡️How “leaky gut” can lead to poor sleep➡️Foods that could irritate the gut➡️What can lower cortisol and adrenaline➡️How breathwork can improve sleep➡️Red light therapy for sleep➡️The importance of a bedtime routine➡️Magnesium and salt for sleep➡️How alcohol affects sleep➡️Having a purposeHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offRed LightsInfraredi use code WINATLIFE for 10% offRed Light ManFollow:Kitty Blomfield @kittyblomfieldBryan Thomas @performanceneuroSHOW NOTES01:51 - Bryan's background03:11 - His diet history and how he came across Dr. Ray Peat's work07:07 - Falling and staying asleep09:03 - One of the easiest ways to fall asleep09:25 - What happens when you don't eat enough11:55 - How drastically cutting calories affects your stress hormones13:20 - Things you need to address to help improve your sleep14:12 - Increase movement/activity14:52 - The benefits of being outdoors15:40 - Going on a 10-minute walk16:20 - Why action leads to motivation16:50 - How the circadian rhythm works18:42 - Blue lights and blue-blocking glasses20:37 - What to avoid before going to bed22:50 - One of the best things that you can do to improve your liver storage capacity23:31 - Not getting enough fuel/calories during the day26:40 - The grandmaster diet28:02 - Food tracking28:38 - Binge eating29:40 - How “leaky gut” can lead to poor sleep31:43 - Foods that could irritate the gut35:18 - How increasing salt intake improves sleep36:20 - Adequate sodium and potassium for sleep38:53 - How emotional and chronic stress can impact sleep39:30 - What's in our Join our 7-Day Eat More, Train Less, Get Results Challenge43:14 - How breathwork can improve sleep46:20 - Red light therapy for sleep52:12 - Why bedtime routine is important55:20 - Journaling55:55 - Taking magnesium at bedtime and its benefits01:03:55 - Alcohol consumption and how it affects sleep01:12:00 - Building good connections, social relationship, and having a purposeAdvertising Inquiries: https://redcircle.com/brands

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 actionHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES02:00 - Get out of the feelings and into the data (Facts not emotions)04:37 - Misconceptions about carbs05:33 - Setting the right standards07:24 - Consistency and tracking accurately, why this is important09:03 - What you believe you're doing vs what you're actually doing13:48 - Taking extreme ownership14:50 - How data leads to a result18:23 - Why you are your own science experiment19:12 - Why getting results take great consistency, time, and it's never easy22:52 - Spending the time learning proper training execution and why this is important26:35 - The value of investing in coaching27:15 - What data points we use with our clients31:04 - Building the foundation31:33 - Setting a REALISTIC goal based on your body composition37:25 - Taking imperfect action and focusing on what you can doAdvertising Inquiries: https://redcircle.com/brands

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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldDr Alex Orton @dr.alexortonBusiness IG: @havenholistichealthWebsite: www.havenholistichealth.comEmail: alex@havenholistichealth.comSchedule a free consult with me: https://bit.ly/dralex-freeScheduling a free consult is the first step to becoming a patient if interested.SHOW NOTES01:07 - Alex Orton's background02:23 - Focusing on the fundamentals04:24 - Supplements are meant to be supplemental07:00 - Different types of stress and the impact on our body10:04 - Mental and emotional imbalance12:36 - Building stress resiliency15:06 - Emotional stress and detoxification17:01 - How suppression is damaging to your overall health19:18 - Dealing with past trauma and releasing your emotions21:06 - Learning from negative experiences24:07 - 4 pillars to improving your health28:18 - Examples of foods Alex recommends for his clients32:04 - Foods that are hard to digest35:30 - Alcohol and how it affects the body39:44 - Building self awareness41:45 - Good indicators of health46:18 - Birth control and tracking your menstrual cycle49:16 - Food tracking and going back to the basics51:56 - Alternative vs conventional medicine53:36 - Learning to pause and reflectAdvertising Inquiries: https://redcircle.com/brands

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 injuriesHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldMelissa Collins @coachcollins47SHOW NOTES02:24 - Mel’s back injury04:13 - Dealing with emotional pain and childhood trauma07:25 - How she worked through jealousy and envy09:29 - Using that feeling of jealousy as her drive to be better12:50 - Testimonial from one of the women who just joined our program13:36 - Consistency14:28 - Proper nutrition and listening to your body16:12 - Moving your body19:18 - Advice she has for others with injuries21:45 - Feeling empowered and focusing on what you can doAdvertising Inquiries: https://redcircle.com/brands

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 muscleHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldBen Yanes @ben_yanesSHOW NOTES02:58 - Ben’s training and athletic background08:19 - 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 loss12:35 - Staying away from the weights room and not wanting to look bulky13:59 - Why the recovery process from training is highly energy intensive20:14 - Forming better habits20:38 - Why walking is essential for fitness, weight loss and health21:39 - Insulin sensitivity25:36 - More muscle = more food26:42 - How do you grow muscle36:02 - Why people stray away from harder sets39:55 - Shifting your perspective41:31 - Why training to failure is necessary for building muscle43:04 - Why using machines is incredibly valuable and joining a gym will make it a lot easier when you start training55:47 - What's the definition of failure01:01:58 - CNS fatigue01:05:47 - Why swapping exercises every 4 weeks might not that be beneficial01:09:20 - Being excited about developing the skill and progression01:12:26 - 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 muscle01:20:40 - Nailing the basics01:22:55 - Myths about food tracking01:25:37 - Eating more and still being able to achieve your body and health goals01:28:00 - The benefit of tracking your macros01:32:32 - Activity and walking01:37:59 - Exercise selection01:44:50 - Working with a coachAdvertising Inquiries: https://redcircle.com/brands

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 womenLINKSHappy 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.Join our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldSHOW NOTES01:34 - Sam's background02:25 - Her diet history03:45 - What made her join the program04:35 - Her goals when she joined the program05:33 - How long she's been in the program05:54 - Her health improvements and body composition changes after08:17 - Losing 30lbs09:29 - How many calories she's on now and the types of food she is eating10:59 - What she enjoyed most about the program12:00 - What she found the most challenging about the program13:32 - How the food is fitting in with the family14:10 - Her advice to women who are still sitting on the fence15:03 - How the coaching and support helped her achieved her results16:14 - Her advice to other women who are in the same journeyAdvertising Inquiries: https://redcircle.com/brands

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 boundariesLINKSHappy 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.Join our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldGreta Zukoff @gretazukoffIf 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 NOTES02:17 - Greta's background02:56 - Changing your identity03:25 - Lack of willpower05:20 - Breaking the habit of being yourself06:27 - Polar opposite behavior08:20 - The moment of decision09:52 - Patterns of behavior10:52 - Why we self-sabotage and childhood traumas11:58 - Be curious12:23 - Bypassing the conscious mind14:18 - Why weight is not the problem but a symptom16:36 - Increasing your vibration of frequency17:53 - Brain-body connection18:00 - Perfectionism vs progress18:44 - Strategies and tools to stop self-sabotage25:22 - Prepaving tapping30:12 - People pleasing31:28 - Setting boundaries34:17 - Getting to the root cause35:15 - Why tapping is worthwhile to invest in36:27 - Why being vulnerable in importantAdvertising Inquiries: https://redcircle.com/brands

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 nowHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldVic Hoskin @vichoskinSHOW NOTES01:48 - Vic's background05:31 - Her big transition from working in a large corporate company to working from home and taking care of 2 kids07:49 - How she struggled to train 3 times a week13:01 - Setting up a basic home gym14:09 - Going through the different seasons in your life15:48 - Deciding to stop training17:20 - Coming up with a solution18:45 - Focusing on the things that you CAN do20:27 - How Craig set up a new training plan for her22:18 - What her current training program looks like23:04 - Overcoming mental barriers27:16 - The key learnings for her28:09 - Making conscious choices29:04 - Communicating openly with your coach31:15 - Showing up for yourself and being consistent31:43 - Training for lifestyle and sustainability35:39 - Being realistic and honest with yourself38:28 - How one of our clients has lost 46 kgs39:49 - Doing the little things consistently41:55 - Prioritising sleepAdvertising Inquiries: https://redcircle.com/brands

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 itHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldKate Deering @katedeeringfitnessSHOW NOTES02:20 - Kate's background04:34 - Prometabolic is not a diet04:46 - How to start on a pro-metabolic approach05:56 - Why tracking ACCURATELY is essential06:56 - How restricting carbs can lead to binge eating07:19 - What is energy balance09:22 - Why looking at body composition is important and how strength training will help improve it12:25 - Constipation and why its a metabolic issue14:46 - Are you afraid to strength train because you think you will get bulky?17:18 - Playing the long game17:41 - Why you must be in a calorie deficit to lose weight17:58 - Muscle glycogen and water19:21 - Eating too much too quickly20:55 - Going out on the weekends and over-consuming fat22:24 - Establishing where you at currently and why this is important29:08 - Increase the resting metabolic weight26:56- What it really takes to gain muscle33:28 - How it's easy to maintain muscle mass once you've built it34:41 - How stress affects muscle growth38:02 - Keeping it simple and how it will make it much easier to be consistent with your nutrition39:35 - Why tracking isn't restrictive43:09 - Looking at things differentlyAdvertising Inquiries: https://redcircle.com/brands

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 injuryHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES00:39 - Pendulum squat vs leg press/hack squat03:37 - Stimulus to fatigue ratio06:15 - Compound movements09:13 - What to do if you're new to strength training10:17 - Progressive overload for beginners16:60 - How many days per week should you be training18:36 - Recovery19:20 - Shifting your focus: train to build muscle not to burn calories24:25 - Deciding how many days you can train and how long you can commit to it26:06 - Exercise selection, movement patterns, and training frequency27:02 - The problem with training using only dumbbells33:46 - Sets and reps and how many you should do39:13 - Mechanical tension and metabolic stress43:39 - Should you train to failure?47:22 - Feeling extreme exhaustion after training and how to combat it51:05 - Best home workouts online55:35 - How to start doing pull ups59:;04 - Should you progress every single session?01:03:45 - Training consistently01:04:22 - What's the best way to decide what weight to begin with01:07:35 - What we suggest after doing the 7-Day Challenge01:10:52 - Pre-workout meal and why it's important01:12:52 - Full body workout01:16:47 - What happens when you change exercises too frequently01:19:30 - What to do if you have a knee issue/injury01:20:29 - Tracking your body weight and body recompositionAdvertising Inquiries: https://redcircle.com/brands

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 relationshipHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldStan Efferding @stanefferdingSHOW NOTES01:34 - Stans background02:13 - The new things he's been working on07:07 - The truth about salt07:17 - How low electrolytes affect training performance09:28 - The problem with salt/sodium restriction10:31 - Symptoms of a low salt intake11:36 - Taking salt/sodium before training12:11 - Hypertensive and over-consuming sodium13:01 - Why sufficient potassium and calcium intake is important15:23 - Tracking salt intake16:13 - Salt and sleep improvement16:42 - How training impacts your sodium levels and intake23:30 - The dash diet trial25:30 - Training and how much salt you need30:16 - Salt sensitivity test31:38 - Adding salt to your diet33:11 - Stan's go-to for mitigating blood pressure elevation35:10 - Salt concentration (The water-salt relationship)Advertising Inquiries: https://redcircle.com/brands

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 firstHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig Mcdonald @iamcraigmcdonaldSHOW NOTES01:15 - My crazy diet history01:49 - What I realize after meeting Craig and learnt strength training and tracking food accurately02:36 - How much calories I'm eating on maintenance phase03:27 - How planning ahead can be freeing04:35 - What are calories?04:53 - Total caloric intake and how it impacts your weight06:22 - What are macros?06:31 - How your protein intake may vary depending on your goals08:39 - Doing caloric deficits and how to do it properly09:13 - How much fat and carbs you should consume11:17 - What deficit, maintenance, and surplus phase are11:56 - How do you first determine and calculate your maintenance calories14:58 - Testing your maintenance calories for a couple of weeks15:33 - How long deficits should last17:50 - The benefits of Saturée Clean Casein and helped you hit your protein target21:37 - Refeeds and what they do24:22- Eating more food consistently and being able to perform hard in the gym25:18 - Doing body measurements25:30 - Why eating at maintenance could be good for women who have very severe issues27:33 - Creating new habits for a better version of yourself28:10 - How to gain muscle or “get toned”32:39 - Put the work and build the foundations first34:08 - Accepting slow progress36:43 - Fail forward37:06 - What it means to be in surplus39:03 - What's in our 7-Day Eat More, Train Less, Get Results ChallengeAdvertising Inquiries: https://redcircle.com/brands

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 coachHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldTheresa Piela @livingrootswellness SHOW NOTES01:45 - Theresa's background02:30 - Women's self-sabotaging/victim mentality04:24 - Making excuses and not taking responsibility05:27 - Addressing the emotional side07:13 - Deciding on what is it that you want10:42 - Learn and practice moderation11:46 - Think about the long term picture and your priorities12:56 - Looking at how you want to feel during your week13:38 - Taking ownership14:32 - Knowing what kind of life you truly want and what is it truly you want to feel16:45 - One of our clients, Anna Hansell, amazing transformation19:28 - A disconnect between what you think you want and what you're willing to give up20:13 - The benefits of eating liver and oysters regularly22:36 - Knowing where your limit is and create your life there24:42 - Starting to feel better and doing the bare minimum26:46 - Feeling safe and why it’s needed to make radical changes28:02 - Progress is progress no matter how slow it is29:15 - Consistency and results30:04 - Celebrating small wins32:16 - Enjoying the process and it doesn't have to be miserable33:08 - How one of our clients lost 39 lbs and improved her overall health when she joined our program34:23 - Allowing to find the hemostasis that isn't stress driven35:00 - Eating so much food and still losing weight36:16 - Unlearning what you thought you knew36:30 - Being educated on what really matters37:29 - Being excited about meal planning and eating the food you love39:09 - Scaling back the pressure and make it less overwhelming41:47 - Investing in a coach42:56 - What's in our 7-Day Eat More, Train Less, Get Results ChallengeAdvertising Inquiries: https://redcircle.com/brands

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 journeyHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldSHOW NOTES01:30 - Brief background of Joan02:23 - Why Joan rejoined the program05:06 - What she was hoping to achieve when she joined the program06:34 - How long she's been in the program06:46 - The results she has achieved so far09:11 - How she's made her nutrition simple so it's easy to be consistent09:33 - Sleeping better10:30 - How the food fits in with her family12:34 - What she enjoyed most about the program13:42 - What she found the most challenging about the program15:17 - Her advice to women who are still sitting on the fence about joining the program16:07 - How the coaching and support helped her get the results she wanted17:08 - Her advice to women who are in the same journeyAdvertising Inquiries: https://redcircle.com/brands

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 healthHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldKeith Littlewood @tommolittlewoodSHOW NOTES02:09 - Brief background of Keith03:50 - Why keto isn't a great strategy for weight loss and long term health04:00 - Keto and carnivore how they work05:55 - Learning and being involved in the process and why this is important06:38 - Why carbs are essential for the body07:58 - Utilising fat vs carbs08:31 - What happens when you undereat carbs10:12 - Thyroid function and tolerance to restrictive diets12:36 - Blaming carbohydrates13:13 - What I thought was a healthy diet14:05 - What really helped me when I found pro-metabolic eating14:48 - Digestive issues and green vegetables16:42 - Why you may gain weight if you don't track your food and gradually increase your carb intake18:48 - Doing the basics first before taking supplements and why this is important20:15 - Finding what works for you20:40 - Insulin resistance and diabetes24:20 - Why the insulin-glucose model is flawed24:50 - Why sugar isn't a poison27:50 - Taking ownership30:47 - Consistency31:27 - The connection between sleep and carbs34:38 - Why we always recommend women spend some time each week planning and food prepping35:48 - The importance of carbs at breakfast39:50 - How to reintroduce carbs back into your diet43:31 - Estrogen and maintaining high level of carbohydrates44:25 - My post-surgery healing47:14 - How quick-fix and fad diets impact your metabolic rate50:06 - Why you have the power to improve your healthAdvertising Inquiries: https://redcircle.com/brands

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 womenHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:50 - Hollee's background02:14 - Hollee’s history of unhealthy food habits04:50 - The fear of gaining weight and how she mentally struggled when she gained weight05:20 - Binge eating05:56 - What led her to join our program07:;42 - How long she's been in the program08:08 - How she lost 14 inches, gained 9lbs of muscle, and has sustained it09:28 - Her resting heart rate and body temperature improvements10:14 - Running off of stress hormones11:48 - Her mental health improvements, gut healing, and other health improvements since joining the program12:27 - Her past cycle issues13:32 - How many calories she's on and what sorts of food she's eating16:06 - How the meals fit in with the family18:19 - Her meal plans and food budget19:27 - What she enjoyed most about the program22:88 - What she found the most challenging about the program24:11 - Her advice to women who are sitting on the fence about joining the program25:32 - How the coaching and support helped her achieved results27:05 - Her advice for other women who are on the same journeyAdvertising Inquiries: https://redcircle.com/brands

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 metalsHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldMargaret Barry @_musclesandmotherhoodRed Lights:Infraredi use discount code WINATLIFE for 10% offRed Light ManWebsite: https://mb-fitness.com/ Courses: https://margaret-barry-s-school.teachable.com/ Link to water filtration pitcher: https://www.clearlyfiltered.com/products/clean-water-pitcherLink to bath ball for bathtub: https://crystalquest.com/products/bath-ball-filter Link to shower filter: https://cwrenviro.com/high-output-shower-filter/ SHOW NOTES01:27 - Margaret's background02:38 - What are heavy metals?03:48 - Mercury exposure and genetics05:04 - Mercury fillings05:32 - Mercury in certain seafood07:16 - Other heavy metals and where they are found08:48 - Common heavy metals found in children10:00 - Heavy metal poisoning vs poor metabolic function13:42 - How stress affects your body17:10 - Symptoms of heavy metal poisoning18:40 - Heavy metal poisoning tests19:19 - Working on the basics and why this is important20:53 - Water contaminated with uranium and its risks26:36 - What helps with heavy metal symptoms29:04 - Supplements30:12 - How long did it take for Margaret to notice improvements in her symptoms30:42 - Water and heavy metals32:26 - Aluminum in deodorants33:04 - Chlorine in pools33:45 - What you shouldn’t do to eliminate heavy metals35:40 - Antibiotics37:02 - Installing water filtration systems and what type you should get39:48 - Alternatives to aluminum-based personal care products43;19 - Looking at seafoods in slightly different way45:25 - Other minerals that are beneficial49:16 - What it really means when you get a HTMA result that is high in mercuryAdvertising Inquiries: https://redcircle.com/brands

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 hardLINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES00:47 - The importance of knowing what you really want04:58 - Why it's not always about doing more but sometimes it's about doing less05:27 - The things we measure in our program06:06 - Common roadblocks women hit in our programs08:30 - How the way you are is a reflection of what you do09:19 - Asking yourself how you really want to feel13:10 - Meal strategies you can use for success15:24 - What the data shows vs what you're doing20:30 - Why taking action first might motivate you to change22:15 - How it will initially feel hardAdvertising Inquiries: https://redcircle.com/brands

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 journeyHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldApril Orford @april_laydeeSHOW NOTES01:45 - Brief background of coach April03:28 - Falling pregnant at 1905:16 - Her abusive relationship10:00 - Going through the legal battle against her husband for her custody of her children11:55 - Reaching rock bottom and how she coped12:40 - Her diet history14:05 - Her health history and how April healed her cystic acne16:44 - Her personal PBs in the gym 18:00 - Why she loves coaching women21:01 - Types of women she works with, common health issues they have, and their results24:05 - Her advice for other women on this journeyAdvertising Inquiries: https://redcircle.com/brands

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 recommendHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldEleanor Hadley @eleanorhadleyGym 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 benchBarbell DumbbellsBumper platesSHOW NOTES01:38 - Why we deloaded over the holidays04:05 - Discussing our new year's resolutions10:39 - Progressive overload and why you need it to build muscle12:54 - Creating a home gym without breaking the bank14:24 - Purchasing 2nd hand gym equipment (FB Marketplace)14:50 - The basic equipment you need20:56 - Rough cost estimate23:55 - Advanced vs beginnerAdvertising Inquiries: https://redcircle.com/brands

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 breakfastHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldKate Deering @katedeeringfitnessSHOW NOTES03:03 - Why eating breakfast is important04:06 - One of the main goals of having breakfast05:18 - What activates the stress response06:45 - What happens to your blood sugar as you sleep09:23 - The importance of having enough carbohydrates during breakfast10:45 - Eating and training like a strength athlete11:15 - What to do if you wake up with no appetite17:10 - Eating before training20:20 - Macro targets and eating 20-30 grams of protein for breakfast24:22 - Planning ahead and why this is important25:14 - The benefits of eating the same food throughout the week30:03 - Drinking coffee with or after breakfast and why this is importantAdvertising Inquiries: https://redcircle.com/brands

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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldLibby Wescombe @libbywescombeAsh Armstrong @strong.sistashttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC7377236/SHOW NOTES03:15 - Ash and Sarah's transition from restrictive diets to a pro-metabolic approach, estrogen overload, how it affected them differently06:05 - Pro-Metabolic weight gain when it's necessary and when it's not necessary08:03 - Weight gain vs fat gain09:00 - How extremes are never good09:52 - Powerlifting vs bodybuilding14:28 - Why extreme approaches decrease your stress resilience17:29 - Jumping from one extreme to the next17:54 - 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 start28:26 - The importance and benefits of tracking your food intake32:51 - Why it's not about being obsessive, it's about using it as a tool to learn38:28 - Why food tracking does not lead to eating disorders43:04 - How do you lose weight? ---- Calories in, calories out?46:40 - What is a calorie deficit47:43 - The four main levers you can pull to create a calorie deficit49:17 - The metabolic ward studies54:11 - Why not all research studies are good56:45 - Why it's not a one size fits all59:25 - Building muscle and activity levels01:00:56 - Being realistic about what you can achieve and how long it takes01:03:57 - Working on what we can measure01:05:59 - Why prioritising strength training is important when it comes to building muscle01:07:11 - The health benefits of having more muscle01:17:55 - The difference between being lean and being muscular01:31:00 - Fat and toxins01:34:05 - What does it mean to be feminine?01:49:27 - Body shaming01:56:19 - Finding the balance02:00:01 - Doing what makes you happy02:05:12 - 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

We have our awesome client Nina on the podcast today. Nina lives on the sunshine coast, has two sons, is 45 years old, and is married.Nina 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. Nina has been in our program for 6 months and continues to make incredible strides forward.In this episode, Nina and I 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 Nina has for other women on this journeyHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:10 - Brief background of Nina01:53 - Her dieting history02:38 - Her health issues prior to joining the program04:10 - Unlearning what she thought she knew about nutrition05:02 - The results she'd seen while in the program05:57 - How her mood and sleep have improved since joining the program06:24 - Her body composition changes, dropping 11% body fat, and building muscle07:13 - How many calories she's eating07:51 - The food she's eating09:35 - How this way of eating has fit in with the family10:22 - What she enjoyed most about the program11:11 - What she found the most challenging12:23 - Her advice to women who are sitting on the fence about joining the program13:14 - How coaching and support helped her achieve her goals14:40 - Advice Nina has for other women on this journey who might be strugglingAdvertising Inquiries: https://redcircle.com/brands

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 womenHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:24 - Brief background of Chelsea01:54 - Her dieting history02:53 - How she’s made the food work for her04;14 - How long she's been in the program04:24 - The results she'd seen after joining the program04:51 - Losing 12kgs05:52 - How many calories she's on06:02 - What sorts of food she's eating07:24 - What she enjoyed most about the program07:55 - What she found the most challenging about the program08:24 - How the food is fitting in with her family08:48 - Her advice to women who are still sitting on the fence about joining the program09:51 - How the coaching and support helped her achieved good results10:17 - Her advice to other women who are in the same journeyAdvertising Inquiries: https://redcircle.com/brands

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 inHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES03:19 - Jumping from one diet to another year after year03:40 - Why you should stop doing all these quick fix diets to break free from that cycle04:00 - How long will it really take for you to get to where you want to be04:44 - Making massive changes05:07 - How where you are at is a reflection of what you’ve been doing previously05:17 - Habits, behavior, and lifestyle07:37 - Setting your goals10:06 - Focusing on progress not perfection10:57 - Focusing on what you can do and not on what you cannot do13:23 - Persistency and committing to strength training14:54 - Why it's never too late to start15:35 - Why strength is never a weakness17:34 - Tracking your food and learning about macronutrients and micronutrients19:07 - Why not tracking could be the very single reason why you're not making any progress25:54 - Sleep, steps, and sunshine29:31- What's in our Join our 7-Day Eat More, Train Less, Get Results ChallengeAdvertising Inquiries: https://redcircle.com/brands

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.Follow:Kitty Blomfield @kittyblomfieldKate Deering @katedeeringfitnesshttps://raypeat.com/SHOW NOTES04:19 - How Emma first got introduced with Pre-metabolic06:20 - How Craig and I are grateful that we found Emma and Dr. Ray Peats work06:48 - Feeling empowered with my own health and just enjoying food08:16 - How Dr. Ray Peat lived his life, self-experimenting, learning through the process, and not following what everyone does11:40 - How Ray helped Emma zoomed out and look at high level rather than just this one thing12:45 - Why Ray didn't always give any a specific answers a lot of times16:00 - Supplementing and breaking food down22:20 - What I learned from his work that changed me the most24:12 - How he made you see things in a completely different way27:22 - How he left us with so much28:08 - Learning from our own body and understanding yourself and what health is30:32: Having a break32:24 - Slow changing over the yearsAdvertising Inquiries: https://redcircle.com/brands

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 weeksAnd 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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES03:24 - Update about the release of Saturée Vitamin E04:13 - Why restricting leading up to the holidays is not a good idea05:14 - Enjoying the holidays and time with your loved ones07:12 - Why it's not advisable to do a fat loss phase over the holiday period08:40 - Breaking free from the restrict/binge mentality10:15 - Not over-eating during Christmas10:56 - How to get enough protein and how to stay active11:11 - Not worrying about making progress during the holidaysAdvertising Inquiries: https://redcircle.com/brands

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 timeAnd 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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES04:22 - What I hear often from women we work with and what I always tell them05:36 - How Lyric has focused on progress not perfection and how this has served her well11:18 - Why you need to look at this as lifestyle changes12:02 - Discipline = freedom12:58 - Why making small changes is important and how to overcome setbacks13:55 - Embracing and accepting slow progress15:06 - Focusing on the journey not the destination24:00 - External accountability and how this can turn into internal habits24:34 - Working with a coach and how this can help you achieve your goalsAdvertising Inquiries: https://redcircle.com/brands

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 similarAnd 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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldSHOW NOTES01:37 - Amy's background02:41 - What made her join the program03:47 - Her health issues before joining the program04:50 - Her diet history07:40 - How long she's been in the program, the results, and improvements in her health since joining10:08 - How often she trains11:51 - Focusing on what you can do and imperfect action and why this is important14:11 - How many calories she's eating per day and the foods she's eating15:38 - Planning ahead and why this is important17:50 - What she enjoyed most about the program20:19 - What was the most challenging21:45 - Her activity levels22:32 - The challenges she has faced through the process including her surgery24:10 - How the food is fitting in with the family30:47 - Her advice to women who are sitting on fence about joining the program32:33 - How the coaching and support helped her achieve good resultsAdvertising Inquiries: https://redcircle.com/brands

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 journeyAnd 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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldNyssa Bovenkamp @nyssa_bovenkampSHOW NOTES01:46 - Nyssa's background03:02 - Veganism and her health history04:50 - Her transition to pro-metabolic and working with Emma Sgourakis06:50 - The improvements in her health09:01 - Cutting carbs and sugar and why this is not healthy10:00 - Being able to connect with working mothers like her and how this has been helpful11:49 - How much weight she's lost12:17 - How she juggles work, being a mum, and everything else13:40 - Her advice to women about taking ownership18:38 - Why she loves helping women20:54 - How important it is to be around other women who on the same journey and why having the coaching and support is so helpful22:22 - The types of women she's working with and how she's able to help them get results23:46- Her advice to women who are on this journeyAdvertising Inquiries: https://redcircle.com/brands

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 womenAnd 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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldSHOW NOTES01:57 - Tanja's background02:11 - Her health and diet history04:53 - What made her join the program07:07 - How long she's been in the program and how much her body composition has changed08:35 - Learning good lifting technique and how much this has helped her10:45 - Learning how to take her temp and pulse12:34 - Other biomarkers that have improved15:40 - Being able to eat the food she loves16:58 - Bloating, binge-eating before her cycle, and digestive issues she had prior to joining the program19:57 - How long will it really take to get the results you want20:49 - Eating 2050 calories and still losing weight22:21 - Listening to your body and taking your time when you need it22:38 - What she enjoyed most about the program24:15 - Feeling overwhelmed at the beginning and how she overcame this26:34 - What she found the most challenging28:11 - Putting the time in and why this is important and why you must trust the process31:32 - How the food is fitting in with her family33:10 - The simplicity of pro-metabolic foods26:58 - Going back to the basics with nutrition38:10 - Her advice to women who are sitting on the fence about joining the program39:07 - How the coaching and support helped her get her results41:31 - Her advice to other women who are in the same journeyAdvertising Inquiries: https://redcircle.com/brands

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 womenAnd 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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldMargie Arbon @mjarbonSHOW NOTES01:53 - Brief background of Margie03:00 - Her health and dieting history prior to being introduced to pro- metabolic eating06:12 - How long it took for her to get rid of the menopausal symptoms and get off her medication07:57 - How she started strength training and how it's helping her09:52 - Unlearning a lot of misconceptions about nutrition10:53 - Being afraid of going to the gym and how she moved past that12:09 - Progressing weights and lifting effectively12:45 - Executing the movements correctly and why it's important13:56 - How being strong has impacted her life14:33 - How strength training will help you with your mobility as you age15:16 - The types of women that she coaches17:36 - Why she is so passionate about what she does18:48 - Her advice to women who are in their 50's and struggling with weight gain and menopausal symptomsAdvertising Inquiries: https://redcircle.com/brands

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 emotionsAnd 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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldGreta Zukoff @gretazurkoffSHOW NOTES01:40 - Brief background of Greta03:34 - EFT tapping04:58 - Showing up for yourself05:56 - Self-sabotaging09:40 - EFT tapping and behavioral change10:31 - 6 Emotional Blocks to Weight Loss10:41 - #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 tapping24:25 - Food freedom challengeAdvertising Inquiries: https://redcircle.com/brands

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 meansAnd 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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES02:10 - Update on my recovery04:48 - My strength targets07:18 - Maintaining strength goals and eating within a calorie range for maintenance08:12 - Focus and discipline08:51 - How to stop 'falling off the wagon' on the weekends10:50 - Tracking and meal planning tips16:29 - How to stay consistent19:22 - Making a conscious effort22:23 - Practicing moderation24:44 - Making excuses26:32 - Saying "NO"Advertising Inquiries: https://redcircle.com/brands

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 journeyHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldSHOW NOTES02:02 - Lisa's background02:35 - All the diets she's done04:19 - What made her join the program and what health issues she had prior to joining06:17 - The results she's seen in the program09:27 - How much weight she's lost09:43 - How many calories she's on and the foods she is eating13:42 - What she enjoyed most about the program15:22 - What she found the most challenging about the program16:56 - Her advice to women who are still sitting on the fence about joining the program17:33 - How coaching and support helped her achieve her goals18:16 - Her advice to women who are in the same journeyAdvertising Inquiries: https://redcircle.com/brands

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 situationsHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldSHOW NOTES01:58 - Brief background of Amanda02:40 - Amanda’s health history and why she joined the program07:50 - Her health improvement when she joined the program08:12 - Not having cravings anymore09:17 - How she lost 8 kgs and body fat11:40 - How giving up the booze has changed her life13:36 - Her hashimotos improvement14:29 - What sorts of food she's eating now16:10 - What she enjoyed most about the program16:54 - How she is training17:44 - The most challenging part for her while doing the program19:47 - How the food is working for the rest of her family21:56 - Advice for other women who are sitting on the fence about joining the program24:12 - How coaching and support is helping her get to her health goals26:56 - Advice she has for other women in similar situationsAdvertising Inquiries: https://redcircle.com/brands

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 nutritionHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldDamon Hayhow @damonhayhowSHOW NOTES01:44 - Brief background of Damon02:34 - Training hard and why its necessary to change your body03:54 - Why it's not all about the number on the scale04:55 - Building the body that you want vs destroying the body you hate05:45 - Training like an athlete and why this is important if you want to build a toned and athletic body09:21 - Being in control13:20 - Will you have to track your food forever?15:59 - Eating the food you love18:13 - 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 muscle25:32 - Perks of weight training26:14 - Why excessive cardio doesn’t work to improve your body composition34:22 - The problem with fast food and not tracking40:47 - Not realising what you're capable of42:15 - The importance of proper lifting execution49:50 - Injuries50:59 - How much time it really takes for you to achieve your body goals52:56 - Changing who you are55:56 - Falling in love with weight training56:18 - The connection between training and nutrition57:02 - Weight training and repetition01:03:53 - Being hungry and feeling goodAdvertising Inquiries: https://redcircle.com/brands

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 lifestyleAnd 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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:04 - My surgery update06:44 - Loose skin after losing weight08:05 - Calories/Macros during breastfeeding10:18 - 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 obese16:02 - Investing in coaching support17:12 - Favourite fat loss habits22:00 - Gaining weight with pro-metabolic eating and why it happens22:58 - What we eat everyday25:44 - 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 muscular36:38 - Replacement exercises in our program for those who have injuries37:08 - Tips to lose weight in perimenopause38:07 - How to balance fats and carbs39:38 - Do we count collagen and casein in MFP?40:27 - Pre-workout meals/snacks for early morning training sessions43:22 - 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 gummies46:14 - Tips to stay on budget eating pro-metabolicAdvertising Inquiries: https://redcircle.com/brands

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 symptomsHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldKate Deering @katedeeringfitnessSHOW NOTES01:43 - Brief background of Kate Deering08:00 - What is menopause?10:18 - Are menopausal symptoms necessary?11:11 - What are hot flashes?13:45 - The connection between stress and hot flashes15:45 - What can we do to fix hot flashes17:54 - Why taking large doses of estrogen work to get rid of hot flashes22:02 - Why do women report having more energy when taking estrogen?23:36 - The negative and positive effects of taking progesterone32:34 - How a low metabolism plays a role in estrogen and progesterone levels35:07 - 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 disease43:09 - Why women have strokes at double the rate in their 20's and later in life46:52 - The Fertility Awareness Method (FAM) vs hormonal birth control51:39 - Things you can do to improve your hot flashes and menopausal symptomsAdvertising Inquiries: https://redcircle.com/brands

A lot of women are tied to the scales, and I get it. I one was too. Yet, the truth is that throughout this process, the scales go up and down as you lose body fat. Unfortunately, we are so conditioned to see it drop quickly and every day, but this isn’t sustainable or entirely accurate.Weight can fluctuate day to day even if you are 100% consistent with your food and training. So, Craig and I thought it was a good idea to jump on and go over why it’s important to measure weight loss over weeks and months, not days.Once you get rid of that obsession with the scale and look at it as another data point, you get so much more freedom and actually start getting the results you want. In this episode, Craig and I discuss:➡️Why weight fluctuates day to day even if you're 100% consistent with your nutrition, training and movement➡️How weight changes throughout your cycle➡️How stress impacts the scale➡️What sustainable weight loss actually is➡️Why body measurements matter not just scale weight➡️Why starving yourself isn’t the answer to losing body fat➡️Why you should be looking at your weight loss over weeks/months not days/weeks➡️Why it's important to weigh daily under the same conditions and average that number at the end of the weekHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty on Instagram 👉 https://www.instagram.com/kittyblomfield/Craig on Instagram 👉 https://www.instagram.com/iamcraigmcdonald/SHOW NOTES02:32 - Why Women are so tied to the number on the scales03:15 - Why weight fluctuates regardless of how consistent you are05:41 - Why it changes throughout your cycle06:34 - Why you should be looking at the weekly average 07:43 - Other factors that may contribute to weight changes13:17 - Why body composition is what really matters13:59 - The importance of tracking your food 16:10 - Weight gains due to overeating and dropping activity levels 17:04 - Why it's important to track your food ACCURATELY18:09 - Perks of food prepping23:56 - TakeawaysAdvertising Inquiries: https://redcircle.com/brands

Do you take a multi?I used to take one every day.That was until I found pro-metabolic eating and realised that a multivitamin wasn't doing anything food couldn't do AND some of the synthetic nutrients I was consuming may have been causing me more harm than good.I feel like they are core to mainstream nutrition and are pushed hard as an insurance policy to get extra nutrients into a shitty diet.When you eat real food you're not consuming single nutrients but rather a range of vitamins, minerals, enzymes and cofactors that work synergistically to allow for optimal use by the body.In this episode I catch up with Nutritionist Emma Sgourakis to talk about why getting nutrients from whole food is a much better option than taking a daily multivitamin.We cover:👉 Two true superfoods that we like to call "nature's multivitamins" ways you can prepare them and other options if you just can't get them or don't like the taste👉 Some of the dangers in taking synthetic vitamins, minerals and trace minerals and how some can deplete the body of other nutrients👉 The vitamins, minerals and trace minerals you need and what foods you can find them inHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty on Instagram: https://www.instagram.com/kittyblomfield/Emma on Instagram: https://www.instagram.com/thenutritioncoach/SHOW NOTES:00:00 - Introduction to the Podcast Episode01:15 - Brief bio of Emma Sgourakis01:45 - Release of Pure Oyster capsule02:22 - Brief topic summary of the podcast episode03:44 - Supplements and multivitamins04:54 - The issue with synthetic vitamins07:08 - Being brainwashed in needing to eat green vegetables, nuts, and seeds08:20 - Vitamins, Minerals and trace minerals: what they do and what food you can get them from08: 34 - The importance of Vitamin A08:53 - Liver, the nutrients it contains and why it's a superfood17:10 - Oysters20:47 - Vitamin C, Magnesium, and Potassium - where to get them from 21:40 - Don't be scared of orange juice - it's benefits 22:56 - Can I get enough protein from Plant proteins?Advertising Inquiries: https://redcircle.com/brands

Noelle is a wonderful fellow pro-metabolic community member (I think she’s just gorgeous too on the inside and out!).I get a lot of questions from women around how to nourish themselves postpartum and when should they be focusing on fat loss?Noelle is super knowledgeable on all things fertility, pregnancy, & postpartum. She's also overcome a lot on her own health journey including PCOS and Hashimotos.In this podcast episode, we talk about:➡️How many calories you should be eating postpartum➡️How sleep is important postpartum➡️Nourishing for breastfeeding➡️Tips for breastfeeding and postpartum➡️Foods to support your body postpartum➡️Getting realistic about postpartum bodies, health and when is it a good time to focus on fat loss➡️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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty on Instagram 👉https://www.instagram.com/kittyblomfield/Noelle on Instagram 👉https://www.instagram.com/noellekovary/Advertising Inquiries: https://redcircle.com/brands

I get lots of questions about gut health and SIBO, so I thought it’d be fun to sit down with Kourtney (who is gorgeous inside and out!) to discuss it all.Kourtney works in the pro-metabolic community as a functional nutritional practitioner.She helps women with health struggles (PCOS, thyroid conditions, IBS, migraines, acne, ADD, infertility, and beyond) heal through nutrition, supplementation, and lifestyle changes.⁣⁣Like a lot of women, she suffered from many health issues including PCOS, hypothyroidism, chronic migraines, chronic fatigue, food allergies and anxiety.At her lowest point, she was introduced to functional lab testing, nutrition, and targeted supplementation and hasn't looked back.In this episode we talk about the connection between and unsupported metabolism and SIBO / Gut health, specifically we discuss:➡️What is SIBO➡️How chronic stress impacts the gut➡️What happens when someone can’t make enough stomach acid➡️Trauma and how it impacts the gut and digestion➡️tWhy the body needs sugar/carbs for a healthy metabolism➡️Common “superfoods” and why they aren’t actually superfoods➡️Why cruciferous vegetables aren’t as good as they're made to be➡️Why nuts and seeds might not be the best snack choice for those with gut issues➡️Healing foods for the intestines➡️The importance of mineralsHappy 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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty on Instagram 👉 https://www.instagram.com/kittyblomfield/Kourtney on Instagram 👉 https://www.instagram.com/kalemekourtnutrition/Advertising Inquiries: https://redcircle.com/brands

When I first found pro-metabolic eating I had become so out of tune with my body. I wasn't hungry in the morning, so I would skip breakfast. When I was hungry I was scared to eat because I thought I would gain weight. I trained regardless of how I was feeling because again, I thought if I didn't train and do cardio every day I would gain weight.For 17 years of my life when it came to food I always thought that less was better and when it came to training I always thought that more was better 🤣 and if you've followed me for a while you'll know that it set me up with irregular and painful cycles, poor sleep, digestive issues, my hair was falling out and was obsessed with how I looked, what I weighed plus I was a chronic binge eater. Thank goodness I found @thenutritioncoach and Ray's work and @iamcraigmcdonald taught me how to strength train.As I started implementing what I learnt from Emma and Craig I finally got in tune with my body. I learnt how to trust it and listen to what it was telling me. I became better at auto-regulating, eating when I was hungry, pushing hard in training when I felt good and taking rest days when I needed them.But how do you actually listen to your body and get to a place where you can trust it and auto-regulate? This is exactly what Amy and I discuss in this episode.Specifically, we chat about:➡️What does “listening to your body” mean?➡️How to check in with your body and re-create this connection➡️Why you need to understand basic science and info about the metabolism➡️How consistency plays a part and how you can start being consistent➡️How to plan your training and eating according to how you feel➡️Why tracking helps during the early stages of re-creating this connection➡️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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield on Instagram @kittyblomfield Amy Bowe on Instagram @amyboweAdvertising Inquiries: https://redcircle.com/brands

A few months ago I finally connected to this awesome jacked beast Sam Dancer. Sam is a high level CrossFit athlete and just all round awesome guy. Whenever I think of CrossFit, I can’t help but think of paleo 😂 Coincidentally, Sam has actually done paleo, along with carnivore-based eating, plant-based eating, intermittent fasting, and more. Luckily though, he found the light!So, I thought it’d be really interesting to sit down and chat about his experience with these crazy diets and how that impacted his training and life, as well as how pro-metabolic eating has changed his life.In this episode, we talk about:➡️Changes in his energy levels and mood during his extreme dieting days and how it affected his training➡️What medications he was prescribed during this time for thyroid issues and more➡️How going pro-metabolic improved his training and performance➡️Tips on how to transition from paleo to pro-metabolic eating➡️What are the things you can measure to determine if pro-metabolic eating is working for your body or not➡️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.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield on Instagram 👉 https://www.instagram.com/kittyblomfield/Sam Dancing 👉 https://www.instagram.com/samdancing/Advertising Inquiries: https://redcircle.com/brands

Are you wondering whether you should or shouldn’t give up alcohol during this process? If this sounds like you or you’re curious about giving up alcohol, you need to listen to this one!Joanne went through a very similar and very relatable journey involving alcohol. She’s coming up on two years in our program, but it took her about 11 months to really get her shit together.In this podcast episode, we talk all about her journey and challenges. For most women, it’s not the easiest of processes (changing your habits and trying something new is NEVER easy or comfortable), but once you come out on the other side, it’s so bloody worth it.Joanne and I chat about:➡️Her history with booze➡️ Her history involving thyroid issues➡️ Why she really couldn’t give up booze at fist➡️ Why she eventually decided to try not drinking➡️ What she noticed when she eliminated alcohol from the equation➡️ The advice she would give to others in similar situations➡️ And so much more!Joanne’s journey is so inspiring. I really encourage you to listen to this - especially if you’re a big boozer (I used to be too and it was a really hard hurdle to get over).And ladies, giving up booze doesn’t mean it’s forever. It’s about giving your thyroid and liver the support they need and allowing your metabolism to heal. Once you allow that to happen, the occasional drink is okay!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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow on Instagram:Kitty Blomfield @kittyblomfieldAdvertising Inquiries: https://redcircle.com/brands

I sat down and had a GREAT chat with Jay Feldman, an independent health researcher and health coach who runs The Energy Balance Podcast, the other day. He’s a huge supporter of this way of eating and doing life.Jay has also had an interesting journey of discovering how to best fuel his body to achieve optimal results. It’s SO relatable for many of us who are on this journey or have been through similar. But we don’t stop the discussion there!In this episode, we also discuss:➡️ Why you won’t achieve results on a 1200-calorie diet➡️ The binge-restrict cycle➡️Why you need to get out of the quick-fix mindset➡️ How stress and anxiety impacts your body and weight loss goals➡️ How drinking heaps of water may actually be increasing your body’s stress response➡️ Why sugar contributes to a high functioning metabolismUltimately, living your best life starts with nutrition. You can also listen to this on The Winatlife podcast on Apple Podcasts, Spotify, Google Podcast, Stitcher, and iHeart Radio by searching for The Winatlife Podcast.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.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow on Instagram:Kitty Blomfield @kittyblomfieldJay Feldman @jfwellnessAdvertising Inquiries: https://redcircle.com/brands