#209: How to reverse engineer the body you want with Kathleen Knauf
One of our amazing coaches, Kathleen, is back on our podcast. We’ve had many of our coaches on here, but now we’re going through different client case studies with each one. If you haven’t listened to the previous episode with Kathleen, go back and give that a listen. She was a classic over-exerciser, under eater but has made incredible changes and had an amazing transformation
So, I wanted to get Kathleen on here to show you how you can reverse engineer the body or body composition you want.
In this episode, Kathleen and I discuss:
➡️Why it takes 12-18 months for most transformations
➡️Once you've built the body you want why you can do less work to maintain it
➡️Why it’s beneficial to build muscle when losing weight
➡️Can you lose weight without strength training?
➡️How muscle is beneficial through menopause
➡️How Kathleen approaches body recomposition for clients
➡️Healthy body fat percentages (and where most women are most happy)
➡️...
#208: The power of bathing with Bathing Evolved
I have the guys from Bathing Evolved back on the podcast! A while back, they contacted me and sent me some of their awesome bath bombs. I was looking at them and noticed that they contained tea tree oil which is an endocrine disruptor, so I let them know. They did their own research and took the tea tree oil out!
Will and David are such nice and genuine guys, so I wanted to get them back on to talk more about bathing and how it can affect our health, hormones, and metabolism. In this episode, the Bathing Evolved guys and I chat about:
➡️Their company’s humble beginnings
➡️Hidden toxins in beauty and hygiene products
➡️How certain chemicals act like estrogen in the body
➡️The history of bathing
➡️The link between metabolism and bathing
➡️The benefits of getting magnesium via the skin
➡️The problem with a lot of Epsom salt brands
➡️The best way to bath (And how to use Bathing Evolved products)
➡️Depriving yourself and the power of doing ...
#207: Does scale weight matter with Craig McDonald
Should you be tied to the number on the scale? Is this the only way you should measure your progress? So many of the women we work with have always only focused on one data point - scale weight. Yes, you want to look at weight BUT don't forget about what that weight is made up of - muscle and fat.
So, we wanted to talk about this in more detail. In this episode, Craig and I discuss:
➡️What is body composition?
➡️What makes up the number on the scale
➡️What happens when you diet hard with a drastic calorie deficit
➡️What is required to build muscle
➡️Why muscle makes it easier to sustain weight loss
➡️The importance of taking your time to achieve body recomposition
➡️Our advice for achieving the body you want
➡️How weightlifting is a skill you have to practice
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 mon...
#206: From running 100kms to deadlifting 100kgs and becoming a coach with Charlotte Todd
Charlotte has had a really fascinating journey! As one of our coaches, she actually comes from an insane 100 km ultra-marathon background. Over time, this took a huge toll on her body, which led her to eventually join our program. Since then, she’s become one of our adoring coaches who we love and who helps other women achieve their goals.
In this episode, Charlotte and I chat about:
➡️Her ultra-marathon history and working as a PT
➡️Symptoms Charlotte had before changing her lifestyle
➡️What Charlotte learned in the program
➡️Not feeling exhausted all the time
➡️Why Charlotte wanted to become a coach with us
➡️Transformations Charlotte has seen in other women
➡️How transformations take time and effort
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 Saturé...
#205: Losing 7kgs, fixing her digestive issues & feeling happy again with Melissa McGrath
For anyone that has struggled with digestive issues or IBS, you might relate to Melissa’s story. In this episode, Melissa and I chat about:
➡️Her diet, health, and training history
➡️How she lost over 40 cm
➡️Her digestion and IBS journey (and where she’s at now)
➡️What food she’s eating while losing weight
➡️How eating this way is working with the rest of her family
➡️How she got her happiness back!
➡️Melissa’s advice to 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 episode please help us get the word o...
#204: How to improve your sleep with Bryan Thomas
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 tha...
#203: Focus on data not feelings with Craig McDonald
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...
#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...
