#196: Understanding energy balance when it comes to weight loss/weight gain with Kate Deering
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...
#195: How to structure your training with Craig McDonald
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...
#194: The truth about salt with Stan Efferding
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 relationship
Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the...
#193: What should my macros be with Craig McDonald
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...
#192: Do you struggle to take ownership and follow through on commitments to yourself? with Theresa Piela
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
...
#191: Losing 7kgs, improving her sleep, body composition and finally getting results with Joan Barendson
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...
#190: Carbs: Why we think they're essential for sustainable fat loss & good health with Keith Littewood
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...
#189: Improving her body composition, mood, energy and fixing her digestive issues with Hollee Meador
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 women
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...
#188 - Heavy metals, minerals and the metabolism with Margaret Barry
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 metals
Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode...
#187 - You can't improve what you don't measure with Craig McDonald
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 hard
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