#202: Are you missing the forest for the trees when it comes to your health with Dr Alex Orton
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 stor...
#201: How to approach your training when injured with Melissa Collins
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 w...
#200: Are you making these mistakes with your training with Ben Yanes
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 failur...
#199: Losing 30 lbs, improving her skin, mood and getting her energy back with Samantha A Florio
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...
#198: How to stop the self sabotaging patterns of behaviour so you can achieve your body and health goals with Greta Zukoff
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...
#197: Finding the training plan that suits the season of life you're in with Vic Hoskin
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 choi...
#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 indi...
#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 st...
#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 ...
#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 yo...
