#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...
#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 ev...
#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
➡️H...
#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 sug...
#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 ...
#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 podc...
#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
LINKS
Learn more about our 16-week Winatlife Accelerator Program: Book your call
Follow:
Kitty Blomf...
#186 - From overcoming years of domestic abuse, under eating and over exercising to transforming her body and health and becoming a coach with April Orford
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)
...
