Weight Loss For Women: empowering health, strength and nourishment

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.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

Review on Spotify

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Kitty Blomfield @kittyblomfield

Theresa Piela @livingrootswellness

SHOW NOTES

02:20 - What is Non-Sleep Deep Rest? Also called as Yoga Nidra

03:33 - Do you have trouble winding down

04:02 - NSDR benefits with repeated practice

04:58 - How NSDR works

07:17 - How it can improve the quality of your sleep

08:32 - How to do NSDR

12:43 - How long should a session take

14:45 - Starting off small and doing it consistently

16:36 - Taking a moment to pause

18:00 - How studies show NSDR helps improve Neuroplasticity

19:00 - How Theresa's NSDR app works

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.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

00:09 - Olivia's background

00:57 - Her health and diet history

04:57 - The results she's seen since been in the program

10:03 - What she enjoyed most about the program

11:44 - What she finds the most challenging about the program

13:32 - How the food fits in with the family

15:19 - Her advice to women who are still sitting on the fence about joining the program

16:52 - How the coaching and support has helped her achieve her results

17:47 - Her advice to other women who are in the same journey

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.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Stan Efferding @stanefferding

SHOW NOTES

01:38 - Why red meat has been demonized.

03:30 - Common health issues of most non-meat eater female athletes he has worked with

04:58 - Iron deficiency

06:03 - Iron found in red meat vs plant sources

06:33 - Foods he recommend to increase iron

07:50 - Why types of red meat matter

07:59 - Considering the total dietary pattern (Saturated fat and elevated LDL)

11:07 - Grass-finished beef vs grain-finished beef

17:50 - Factors that are much more important that have adverse effect on health

19:46 - Stress and how it affects our health

20:12 - Elimination diets

21:07 - Calorie deficit and losing weight

22:05 - Research on diets and tracking calories

23:11 - Processed foods and their fat content

25:48 - How to eat out

28:12 - Why it's all about what you're doing most of the time (Frequency is HUGE)

30:29 - Alcohol consumption and its effects

33:48 - Practicing moderation

34:42 - Eating your favourite foods

36:35 - Strategies to not binge on your favourite unhealthy snacks/food

39:45 - Food prepping strategies

46:12 - How health wise, statistics don't look good for vegans

54:52 - Enjoying you food

01:01:55 - Carbs and strength training for longevity

01:04:30 - 2 main reasons why most people don't succeed on diets

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.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

00:59 - 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 maintenance

05:31 - Setting up your calories and macros

06:20 - Fat and carbs

10:06 - Measuring the things that matter

11:35 - 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 first

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.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Anna Lakomy @annalakomy

To take the free, 5-minute, science-based Saboteur Assessment click here: https://annalakomy.com/saboteur-assessment

SHOW NOTES

00:52 - Anna Lakomy's background

02:02 - Her diet and health history

03:35 - How her entire transformation went about

04:26 - Her PCOS journey

06:43 - Self-love

06:57 - What prompted her to make a severe drastic change from what she was doing

09:10 - Feeling more connected to her ancestry

09:48 - Her experience working with a functional medicine doctor

11:30 - Why she started strength training

13:22 - Feeling strong and toned

17:53 - Leaving her corporate job to become a career coach

20:22- Her failed business launch experience

21:50 - Taking a break and then bouncing back

24:40 - Accepting failure

25:37 - Who she helps specifically in her program

27:00 - Why they work with her and what are they looking to achieve

29:44 - Salvatore assessment

32:00 - Being a hyper-achiever and controller

37:26 - Enjoying the journey

39:05 - Unsubscribing from negative energy

40:05 - Being disciplined and structured

42:14 - Progression not Perfection (nourishment, building and maintaining great habits)

45:48 - Training setbacks

49:02 - Being finally PCOS free

50:02 - Her advice to women who are currently struggling with PCOS

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.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

02:19 - Why is it beneficial to strength train when you are in a calorie deficit?

03:45 - Health benefits of building muscle

06:16 - What's the goal of training when in the building phase? How has Craig structured our training

11:59 - What happens when we get to the fat loss phase from a training perspective

13:55 - What our goal is with our lifts when in a deficit

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.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

01:53 - Why putting the work in at the beginning makes maintenance much easier

04:39 - Why we are doing the photoshoot

07:58 - What is a minicut?

10:12 - When should you do a minicut?

10:57 - The goal of a minicut

11:25 - How much of a calorie surplus above your maintenance calories is typical when you're doing a building phase

13:13 - The benefits of sticking to the same calories everyday

15:30 - 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 phase

17:57 - What stops women from eating in a calorie surplus

19:48 - Why you need to learn how to train properly

22:45 - Why don't need to track forever

23:48 - New body weight and strength milestones we've set

24:45 - The goal of a fat loss phase

26:21 - Building phase vs fat loss phase when it comes to nutrition

29:06 - Eating out and alcohol when you're in a deficit

40:17 - Types of food that are may be beneficial for you when you're in a deficit

43:44 - Cardio and steps

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.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Kate Deering @katedeeringfitness

SHOW NOTES

00:59 - Kate's background and her new book

02:55 - Should you use a continuous blood glucose monitor?

03:40 - What is a CGM?

04:54 - What is a normal blood sugar level

06:06 - Disadvantages of using CGM

06:24 - Data points for optimal blood sugar numbers

08:57 - Blood sugar responses to food

10:38 - Underlying reasons for a poor response to carbohydrates

11:07 - How cortisol affects glucose response

11:30 - Stress response

13:20 - How sleep affects blood sugar

14:50 - What happens when you reintroduce carbohydrates for people who have been on carb restrictive diets for a very long time

15:50 - What are the benefits of using CGM

18:20 - Building stress tolerance

19:40 - Fat in your blood

20:40 - Other factors that affect your blood sugar

21:00 - What helps your blood glucose markers

23:11 - Supplementing with Glycine and Progesterone

24:47 - Why it's not just your food that's impacting your blood glucose

28:16 - Learning how to adjust yourself

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.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

SHOW NOTES

00:22 - Natalie's background and diet history

01:36 - Her turning point

03:22 - How she came across the program

04:26 - The results and health improvements she's seen since joining our program

07:15 - How much and what sorts of food she's eating now

09:10 - Enjoying the freedom and all of the knowledge she has gained from the program

10:18 - What she found the most challenging about the program

12:14 - Her advice to women who are still sitting on the fence about joining the program

13:04 - How the coaching and support helped her achieve her results

13:32 - Changing your mindset

13:39 - Her advice to other women who are on the same journey

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.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

00:48 - Women being offended with what I post

03:53 - Why should you not change your exercises too frequently

04:52 - How it differs depending on your lifting skills and experience

06:53 - When should you move to a different exercise

07:38 - Why tracking your data is so important

08:20 - Being on the same exercise structure for 18 months

09:18 - Why not making any progress for a couple of weeks is normal

10:25 - Progression system we use

12:39 - Pushing to failure

13:40 - Specialization program for advance lifters

15:53 - Questions that you need to ask to ultimately determine what you need o do

16:08 - Keeping the compound lifts the same and changing the accessories

16:56 - Why your progress depends on your execution

18:50 - Why execution should come first before effort

19:57 - What is Loaded Stretch Position?

21:56 - Women not knowing what they're truly capable of

25:09 - How strength training smashes all of your beliefs about yourself

28:25 - Times that you don't need to push yourself too hard