#185 - How to set up a home gym for 3-5K AUD with Craig McDonald
With the new year in full swing, Craig and I decided to sit down and answer some common questions we get about setting up a decent home gym without spending tens of thousands of dollars. The truth is just one set of dumbbells, bands and a bench isn’t enough for the progressive overload required to build muscle.
So, in this episode, Craig and I chat about:
➡️Creating a home gym without breaking the bank (just 3-5K AUD)
➡️Progressive overload and why you need it to build muscle
➡️The basic equipment you need
➡️Advanced vs beginner
➡️Equipment we recommend
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. Lea...
#184 - Why we think you should eat Breakfast with Kate Deering
Eating breakfast is a very debated topic online. I used to train fasted, and I didn’t know the impact not eating breakfast had on my hormones and metabolism. Now, I look so forward to my breakfast. There are also more than a few reasons you should eat breakfast within 30 minutes of waking. In this episode, Kate and I discuss:
➡️What happens to your blood sugar as you sleep
➡️Why it’s important to eat breakfast
➡️What activates the stress response
➡️The significance of breakfast for building muscle
➡️What to do if you wake up with no appetite
➡️What your morning temperatures mean
➡️Easy breakfast ideas
➡️What if you train in the morning first thing?
➡️Eating 30 grams of protein with breakfast
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 Prem...
#183 - Weight gain, fat loss, building muscle and feminism with Libby Wescombe, Ash Armstrong and Craig McDonald
We have two amazing, super knowledgeable, and strong guests on the podcast this time. Libby and Ash have been on the podcast numerous times (all of which are great ones to check out - Libby and I just did one on recovery and Ash and I talked about veganism not long ago).
This episode is not on one specific topic but about stuff that comes up for women that start diving into the pro metabolic world. Many of these women come from restrictive backgrounds and it’s easy to overeat or over consume. A lot of these women also end up gaining quite a bit of weight.
In this episode, Craig, Ash, Libby, and I chat about:
➡️Pro-Metabolic weight gain when and when it isn't necessary
➡️How extremes are never good
➡️Life’s stressors (and why it’s more than food and training)
➡️How to approach pro metabolic eating
➡️What happens with caloric restriction
➡️Why food tracking is a skill
➡️How to lose weight (and sustain it)
➡️Calories in vs calories out
#182 - Losing 11.2% body fat, improving her sleep and mood with Nina Eldridge
We have our awesome client Nina on the podcast today. Nina lives on the sunshine coast, has two sons, is 45 years old, and is married.
Nina always thought she ate well. But after joining our program, she realised a lot of her beliefs about nutrition were not serving her.
With tracking, she realised she was consuming way too much fat. Nina has been in our program for 6 months and continues to make incredible strides forward.
In this episode, Nina and I chat about:
➡️How she struggled post-surgery with her health
➡️How her mood and sleep have improved since joining the program
➡️Dropping 11% body fat and building muscle
➡️What food she’s eating
➡️What it’s like to fit this way of eating in with a family
➡️What she’s learned about training in the program
➡️Challenges she’s faced in the program
➡️Advice Nina has for other women on this journey
Happy listening I hope you find this podcast helpful and don't forget to take a screens...
#181 - Losing 12kgs, eating real food again and feeling amazing with Chelsea Filcock
Chelsea is based in Australia, is 46 has 2 kids, and is married. When she found our program she had low energy and was looking for a sustainable way to lose weight. She would fast or restrict during the day, then end up binge eating at night.
Since joining our program over 16 weeks ago now, Chelsea has seen so many changes! In this episode, Chelsea and I discuss:
➡️Chelsea’s dieting history
➡️How she’s made the food work for her
➡️Losing 12 kgs
➡️How her mood has improved since joining the program
➡️What kinds of foods she’s eating
➡️How this way of eating isn’t a “diet”
➡️Working the meals with her family
➡️Advice Chelsea 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 they get a tub of Saturée Premium Collagen valued at $79.
If you loved this...
#180 - Our 5 top tips to reach your health and body goals in 2023 with Craig McDonald
It’s 2023! We hope everyone enjoyed their holidays and spent lots of quality time with their loved ones.
So we thought we'd start the year off with a podcast on our 5 top tips to reach your health and body goals in 2023.
In this episode, Craig and I discuss:
➡️Why patience is so important
➡️How where you are at is a reflection of what you’ve been doing previously
➡️Goal setting
➡️Not striving for perfection
➡️Practicing moderation
➡️Focusing on what you can do
➡️Committing to your training
➡️Tracking your food and learning about macronutrients and micronutrients
➡️Prioritising sleep
➡️Getting those steps in
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 ...
#179 - A Tribute to Dr Ray Peat with Kate Deering
Dr Ray Peat sadly passed away on Thanksgiving, so Kate and I decided to do a tribute episode dedicated to him to celebrate all that he contributed to the world.
Follow:
Kitty Blomfield @kittyblomfield
Kate Deering @katedeeringfitness
SHOW NOTES
04:19 - How Emma first got introduced with Pre-metabolic
06:20 - How Craig and I are grateful that we found Emma and Dr. Ray Peats work
06:48 - Feeling empowered with my own health and just enjoying food
08:16 - How Dr. Ray Peat lived his life, self-experimenting, learning through the process, and not following what everyone does
11:40 - How Ray helped Emma zoomed out and look at high level rather than just this one thing
12:45 - Why Ray didn't always give any a specific answers a lot of times
16:00 - Supplementing and breaking food down
22:20 - What I learned from his work that changed me the most
24:12 - How he made you see things in a completely differ...
#178 - What we are doing with our training and nutrition over the holidays and what we get our clients to do with Craig McDonald
The holidays are upon us! We're actually taking two full weeks off. I'm actually really looking forward to the time off, going to the beach, going out to eat, and catching up with friends and family.
We thought this was a good time to talk about what we do over the holidays when it comes to our training and nutrition and what we get our clients to do. I used to restrict like crazy leading up to the holidays, then I’d binge for two weeks and get straight back to restricting Jan 2nd 🤣
So, this is a short episode about what we do now and how you can approach your training and nutrition over the holidays.
In this episode, Craig and I chat about:
➡️Eating over the holidays
➡️Enjoying the holidays and time with your loved ones
➡️How its consistency that matters
➡️Not doing fat loss phases for these couple of weeks
➡️Breaking free of the restrict/binge mindset
➡️Getting enough protein
➡️The importance of starting your day with a solid breakfa...
#177 - Why you should focus on progress, not perfection with Craig McDonald
This episode is inspired by one of our awesome clients!
Some of the best transformations in our program haven’t included a linear journey and haven’t been free of failure.
They only happened because they took consistent imperfect action (and failed lots of times). So, let’s dig into this a little bit further. Why should you focus on progress not perfection?
In this episode, Craig and I discuss:
➡️Thinking progress is too slow and how to shift your mindset around this
➡️Overcoming setbacks
➡️Focusing on the journey
➡️Making better decisions
➡️Accountability
➡️Coaching and making it a habit
➡️How close enough is good enough most of the time
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.
I...
#176 - Losing 8.4kgs, improving her sleep, PMS, and getting her sex drive back with Amy Pixi
Amy is hilarious. She has done amazingly well in our program, and is 35 years old, has three kids, is married, and also has her own business. Her life is hectic, but she has focused on what she can control. After 19 weeks in the program, it’s incredible how far Amy has come.
In this episode, Amy and I chat about:
➡️Emotional eating
➡️Extreme PMS and mood swings
➡️Restrictive eating
➡️How Amy lost 8.4 kgs
➡️Libido, energy, and mood improvements she’s experienced
➡️How Amy juggled everything with kids and her business
➡️Focusing on yourself
➡️How many calories and types of foods Amy is eating
➡️Building her own meal plan
➡️Her challenges through the process (including surgery)
➡️Advice Amy has for other women going through similar
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 mont...
