Weight Loss For Women: empowering health, strength and nourishment

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 purpose

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

Red Lights

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Red Light Man

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Kitty Blomfield @kittyblomfield

Bryan Thomas @performanceneuro

SHOW NOTES

01:51 - Bryan's background

03:11 - His diet history and how he came across Dr. Ray Peat's work

07:07 - Falling and staying asleep

09:03 - One of the easiest ways to fall asleep

09:25 - What happens when you don't eat enough

11:55 - How drastically cutting calories affects your stress hormones

13:20 - Things you need to address to help improve your sleep

14:12 - Increase movement/activity

14:52 - The benefits of being outdoors

15:40 - Going on a 10-minute walk

16:20 - Why action leads to motivation

16:50 - How the circadian rhythm works

18:42 - Blue lights and blue-blocking glasses

20:37 - What to avoid before going to bed

22:50 - One of the best things that you can do to improve your liver storage capacity

23:31 - Not getting enough fuel/calories during the day

26:40 - The grandmaster diet

28:02 - Food tracking

28:38 - Binge eating

29:40 - How “leaky gut” can lead to poor sleep

31:43 - Foods that could irritate the gut

35:18 - How increasing salt intake improves sleep

36:20 - Adequate sodium and potassium for sleep

38:53 - How emotional and chronic stress can impact sleep

39:30 - What's in our Join our 7-Day Eat More, Train Less, Get Results Challenge

43:14 - How breathwork can improve sleep

46:20 - Red light therapy for sleep

52:12 - Why bedtime routine is important

55:20 - Journaling

55:55 - Taking magnesium at bedtime and its benefits

01:03:55 - Alcohol consumption and how it affects sleep

01:12:00 - Building good connections, social relationship, and having a purpose

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 action

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

02:00 - Get out of the feelings and into the data (Facts not emotions)

04:37 - Misconceptions about carbs

05:33 - Setting the right standards

07:24 - Consistency and tracking accurately, why this is important

09:03 - What you believe you're doing vs what you're actually doing

13:48 - Taking extreme ownership

14:50 - How data leads to a result

18:23 - Why you are your own science experiment

19:12 - Why getting results take great consistency, time, and it's never easy

22:52 - Spending the time learning proper training execution and why this is important

26:35 - The value of investing in coaching

27:15 - What data points we use with our clients

31:04 - Building the foundation

31:33 - Setting a REALISTIC goal based on your body composition

37:25 - Taking imperfect action and focusing on what you can do

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.

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

Dr Alex Orton @dr.alexorton

Business IG: @havenholistichealth

Website: www.havenholistichealth.com

Email: [email protected]

Schedule a free consult with me: https://bit.ly/dralex-free

Scheduling a free consult is the first step to becoming a patient if interested.

SHOW NOTES

01:07 - Alex Orton's background

02:23 - Focusing on the fundamentals

04:24 - Supplements are meant to be supplemental

07:00 - Different types of stress and the impact on our body

10:04 - Mental and emotional imbalance

12:36 - Building stress resiliency

15:06 - Emotional stress and detoxification

17:01 - How suppression is damaging to your overall health

19:18 - Dealing with past trauma and releasing your emotions

21:06 - Learning from negative experiences

24:07 - 4 pillars to improving your health

28:18 - Examples of foods Alex recommends for his clients

32:04 - Foods that are hard to digest

35:30 - Alcohol and how it affects the body

39:44 - Building self awareness

41:45 - Good indicators of health

46:18 - Birth control and tracking your menstrual cycle

49:16 - Food tracking and going back to the basics

51:56 - Alternative vs conventional medicine

53:36 - Learning to pause and reflect

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 injuries

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

Melissa Collins @coachcollins47

SHOW NOTES

02:24 - Mel’s back injury

04:13 - Dealing with emotional pain and childhood trauma

07:25 - How she worked through jealousy and envy

09:29 - Using that feeling of jealousy as her drive to be better

12:50 - Testimonial from one of the women who just joined our program

13:36 - Consistency

14:28 - Proper nutrition and listening to your body

16:12 - Moving your body

19:18 - Advice she has for others with injuries

21:45 - Feeling empowered and focusing on what you can do

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 muscle

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Ben Yanes @ben_yanes

SHOW NOTES

02:58 - Ben’s training and athletic background

08:19 - 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 loss

12:35 - Staying away from the weights room and not wanting to look bulky

13:59 - Why the recovery process from training is highly energy intensive

20:14 - Forming better habits

20:38 - Why walking is essential for fitness, weight loss and health

21:39 - Insulin sensitivity

25:36 - More muscle = more food

26:42 - How do you grow muscle

36:02 - Why people stray away from harder sets

39:55 - Shifting your perspective

41:31 - Why training to failure is necessary for building muscle

43:04 - Why using machines is incredibly valuable and joining a gym will make it a lot easier when you start training

55:47 - What's the definition of failure

01:01:58 - CNS fatigue

01:05:47 - Why swapping exercises every 4 weeks might not that be beneficial

01:09:20 - Being excited about developing the skill and progression

01:12:26 - 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 muscle

01:20:40 - Nailing the basics

01:22:55 - Myths about food tracking

01:25:37 - Eating more and still being able to achieve your body and health goals

01:28:00 - The benefit of tracking your macros

01:32:32 - Activity and walking

01:37:59 - Exercise selection

01:44:50 - Working with a coach

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 women

LINKS

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

SHOW NOTES

01:34 - Sam's background

02:25 - Her diet history

03:45 - What made her join the program

04:35 - Her goals when she joined the program

05:33 - How long she's been in the program

05:54 - Her health improvements and body composition changes after

08:17 - Losing 30lbs

09:29 - How many calories she's on now and the types of food she is eating

10:59 - What she enjoyed most about the program

12:00 - What she found the most challenging about the program

13:32 - How the food is fitting in with the family

14:10 - Her advice to women who are still sitting on the fence

15:03 - How the coaching and support helped her achieved her results

16:14 - Her advice to other women who are in the same journey

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 boundaries

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

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FOLLOW

Kitty Blomfield @kittyblomfield

Greta Zukoff @gretazukoff

If 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 NOTES

02:17 - Greta's background

02:56 - Changing your identity

03:25 - Lack of willpower

05:20 - Breaking the habit of being yourself

06:27 - Polar opposite behavior

08:20 - The moment of decision

09:52 - Patterns of behavior

10:52 - Why we self-sabotage and childhood traumas

11:58 - Be curious

12:23 - Bypassing the conscious mind

14:18 - Why weight is not the problem but a symptom

16:36 - Increasing your vibration of frequency

17:53 - Brain-body connection

18:00 - Perfectionism vs progress

18:44 - Strategies and tools to stop self-sabotage

25:22 - Prepaving tapping

30:12 - People pleasing

31:28 - Setting boundaries

34:17 - Getting to the root cause

35:15 - Why tapping is worthwhile to invest in

36:27 - Why being vulnerable in important

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 now

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Vic Hoskin @vichoskin

SHOW NOTES

01:48 - Vic's background

05:31 - Her big transition from working in a large corporate company to working from home and taking care of 2 kids

07:49 - How she struggled to train 3 times a week

13:01 - Setting up a basic home gym

14:09 - Going through the different seasons in your life

15:48 - Deciding to stop training

17:20 - Coming up with a solution

18:45 - Focusing on the things that you CAN do

20:27 - How Craig set up a new training plan for her

22:18 - What her current training program looks like

23:04 - Overcoming mental barriers

27:16 - The key learnings for her

28:09 - Making conscious choices

29:04 - Communicating openly with your coach

31:15 - Showing up for yourself and being consistent

31:43 - Training for lifestyle and sustainability

35:39 - Being realistic and honest with yourself

38:28 - How one of our clients has lost 46 kgs

39:49 - Doing the little things consistently

41:55 - Prioritising sleep

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 it

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Kate Deering @katedeeringfitness

SHOW NOTES

02:20 - Kate's background

04:34 - Prometabolic is not a diet

04:46 - How to start on a pro-metabolic approach

05:56 - Why tracking ACCURATELY is essential

06:56 - How restricting carbs can lead to binge eating

07:19 - What is energy balance

09:22 - Why looking at body composition is important and how strength training will help improve it

12:25 - Constipation and why its a metabolic issue

14:46 - Are you afraid to strength train because you think you will get bulky?

17:18 - Playing the long game

17:41 - Why you must be in a calorie deficit to lose weight

17:58 - Muscle glycogen and water

19:21 - Eating too much too quickly

20:55 - Going out on the weekends and over-consuming fat

22:24 - Establishing where you at currently and why this is important

29:08 - Increase the resting metabolic weight

26:56- What it really takes to gain muscle

33:28 - How it's easy to maintain muscle mass once you've built it

34:41 - How stress affects muscle growth

38:02 - Keeping it simple and how it will make it much easier to be consistent with your nutrition

39:35 - Why tracking isn't restrictive

43:09 - Looking at things differently

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 injury

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Metabolic Reset Challenge

Learn more about our Winatlife Coaching options

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

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

Review on Spotify

FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

00:39 - Pendulum squat vs leg press/hack squat

03:37 - Stimulus to fatigue ratio

06:15 - Compound movements

09:13 - What to do if you're new to strength training

10:17 - Progressive overload for beginners

16:60 - How many days per week should you be training

18:36 - Recovery

19:20 - Shifting your focus: train to build muscle not to burn calories

24:25 - Deciding how many days you can train and how long you can commit to it

26:06 - Exercise selection, movement patterns, and training frequency

27:02 - The problem with training using only dumbbells

33:46 - Sets and reps and how many you should do

39:13 - Mechanical tension and metabolic stress

43:39 - Should you train to failure?

47:22 - Feeling extreme exhaustion after training and how to combat it

51:05 - Best home workouts online

55:35 - How to start doing pull ups

59:;04 - Should you progress every single session?

01:03:45 - Training consistently

01:04:22 - What's the best way to decide what weight to begin with

01:07:35 - What we suggest after doing the 7-Day Challenge

01:10:52 - Pre-workout meal and why it's important

01:12:52 - Full body workout

01:16:47 - What happens when you change exercises too frequently

01:19:30 - What to do if you have a knee issue/injury

01:20:29 - Tracking your body weight and body recomposition