Weight Loss For Women: empowering health, strength and nourishment

Craig, my cofounder of Nustrength and cohost, and I are back! In this episode, we are digging into everything about sleep and offering up tips to get a good night's sleep.So many women that come into our program struggle with it. When I was on those bloody restrictive diets, I also struggled with sleep. Then, over the past two years, when we were trying to conceive, I had so much trouble sleeping. I was so stressed, and I think the stress and emotional stuff are often underrecognized as a problem when it comes to sleep, even causing disruptions when you’re doing everything else right.So, in this episode, Craig and I discuss:➡️What can help you de-stress and sleep better➡️Nutritional and caloric considerations for sleep➡️Calculating your maintenance calories➡️Movement, steps, and sleep➡️Morning and bedtime routines➡️Salt and the stress hormones➡️Tracking sleep➡️How sleep improves performanceHappy 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. Leave a review and rating on iTunes HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES07:00 - What can help you de-stress07:58 - What helps our clients improve their sleep10:48 - How to calculate you maintenance calories12:20 - Tracking and planning ahead and how it can help sleep 13:06 - Stabilising your blood sugar14:10 - Morning routine15:06 - Exercise, daily movement, and steps15:48 - Salt and stress hormones16:57 - Bedtime routine21:29 - Tracking sleep22:47 - How sleep improves performance in the gym 23:50 - How stress and over training affect your sleep25:06 - Taking supplementsAdvertising Inquiries: https://redcircle.com/brands

We have so many amazing coaches and friends as part of our company and mission, so I wanted to do a coaches series where we talk to our coaches and hear their stories.Mel is an amazing coach and friend. I’ve known her almost as long as I’ve known Craig. She has such an incredible and inspiring story. Mel has also had heaps of success with so many women who have had a lot of weight to lose. Mel has a client who's lost 46 kgs and kept it off.And Mel is SO different from the person she was 7 years ago when we first met. She’s experienced a lot of hardship but has persevered. If you need some inspiration, this podcast is definitely work giving a listen!In this episode, Melissa and I chat about:➡️Her journey over the last decade➡️Her past drug and alcohol use➡️One of the biggest decisions Mel made➡️The abuse she faced as a child➡️Relationships and love➡️Mel’s past limiting beliefs and how she overcame them➡️Consistency and change➡️Going back to study and getting her qualifications to become a coach➡️How she has had so much success with other women when it comes to losing weight and improving their health➡️Mel’s advice to women trying to lose weight and get healthyHappy 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. Leave a review and rating on iTunes HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldMelissa Collings @coachcollins47SHOW NOTES02:09 - Melissa Collin's background07:22 - How she was before we met her - drugs and alcohol abuse 09:32 - When she finally decided she needed to change her life 11:38 - The past abuse she's experienced14:50 - Stripping and getting implants17:18 - Raising her son18:28 - Being in a violent relationship19:00 - Falling in love again21:49 - How she embraced change and being consistent26:58 - How she started working with us, going back to study, and getting her qualifications to become a coach30:11 - How she’s helped other women succeed when it comes to losing weight and improving their health33:44 - Her advice to women who binge eat37:32 - Having hard conversations with yourself and why they are necessary at times Advertising Inquiries: https://redcircle.com/brands

I get a lot of questions from women asking, “Kitty, will I have to track strictly forever? What happens when you get to a place where you’re happy with your body weight and body composition?”So, in this episode, Craig and I discuss:➡️The times when you need to be precise with tracking and the times when you don't➡️How long to fat loss phases typically last➡️Maintenance calories and what that means➡️Muscle gain and calories➡️Building a nutrition framework and why this is important➡️How tracking builds awareness➡️Putting the time in at the start so it’s effortless later onHappy 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. Leave a review and rating on iTunes HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:16 - Being precise with tracking and when and why it's important01:36 - What happens when I reach my body composition goal? 02:50 - Maintenance calories and what it means05:58 - Fat loss and calorie deficit07:31 - Muscle gain phase11:20 - The importance of building a nutrition framework14:03 - The advantages of tracking 19:25 - Putting the work and time in at the start so it's effortless later on 22:23 - Why it's important to focus on the basics23:00 - NuancesAdvertising Inquiries: https://redcircle.com/brands

We had Ash and Sarah on the podcast a while back, so it was about time we had a catch-up! They now have a new course, a regenerative farm, and a wedding barn. These girls have been busy. It’s amazing what they are doing with their regenerative farm. If you don’t already follow them, definitely do!In this episode, Ashley, Sarah, and I chat about:➡️Their healing journey➡️The importance of animal products and plants in the diet➡️Muscle building, nutrition, and protein➡️Problems with popular vegan products➡️Pesticides and soil quality➡️Blindly following fitness and nutrition advice➡️Food education and why it matters➡️The link between metabolism and soil➡️How nose-to-tail eating reduces food wasteHappy 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. Leave a review and rating on iTunes HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldAsh and Sarah @strong.sistasSHOW NOTES01:44 - The benefits of liver04:38 - What Ash and Sarah have been working on recently10:00 - Their healing journey18:10 - Why should you eat animal products 20:00 - Why bioavailable protein is important for building muscle23:19 - Issues with plant-based products26:48 - Industrial farming and heavy pesticides use28:48 - Being blinded by following popular fitness gurus and marketing33:23 - Why it's all just about money39:27 - Food education and why it matters46:42 - The connection of soil health and the metabolism52:00 - Food waste, nose-to-tail eating, and food repurposing56:28 - Managing and selling products from the farm01:03:08 - Giving their animals the best environment and shelter possible01:09:55 - Their Saturee skin care reviewAdvertising Inquiries: https://redcircle.com/brands

If you’ve lost your way and feel like you're off track then this episode is for you. I always get asked by women how to get back on track so we thought we'd make a podcast episode for you.In this episode, Craig and I discuss:➡️Why it's important not beating yourself up when mistakes happen➡️How to move forward and focus forward not backwards➡️What is the first thing you should focus on➡️Additional steps to get back on track toward your goals➡️How to make things really simple➡️The four most important things to focus on➡️Practicing patience➡️Being honest and kind with yourselfHappy 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. Leave a review and rating on iTunes HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:05 - No point of beating yourself up whenever you fail01:38 - Getting your nutrition sorted out04:00 - Getting back to the basics04:40 - Setting your standard of success and steps to getting back on track05:52 - How to make things really simple and easy to stick to09:10 - Four important things that you can objectively measure11:00 - Doing the fundamentals consistently12:37 - Being persistent towards your goalsAdvertising Inquiries: https://redcircle.com/brands

This is the third time we’ve had Anna on the podcast! Anna has had the most incredible physical, emotional, and mental transformation over the last four years in our program. She started when she was 40, and she’s 44 years old now. Throughout the last four years, she’s been through a divorce, moved house 8 times and became a single mum with 4 kids. But she always perseveres!I think Anna’s journey just goes to show that if you want something enough, you’ll make it happen. She is just amazing, so I wanted to get her back on to talk about her journey and recent body building competition.In this episode, Anna and I chat about:➡️Anna’s dieting history➡️How she lost 10 kgs➡️How she quit drinking and antidepressants➡️The importance of food prep in her transformation ➡️The rollover effect of improving her health➡️What made Anna decide she wanted to do a bodybuilding competition➡️How she’s feeling post-competition and some of the effects it's had on her energy levels, sleep and cycle➡️Consistency and why it's important➡️Advice Anna has for other women on this journeyHappy 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. Leave a review and rating on iTunes HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:32 - Anna's brief background02:33 - Her health and dieting history prior to joining our program04:26 - Her training history before joining05:45 - The turning point why she joined the program07:08 - How she lost 10kgs07:40 - Other things that changed when she joined08:48 - What made her quit drinking09:20 - The importance of tracking and planning ahead11:09 - Her strategies and how did she make time food prepping for her kids13:44 - How did it change her life15:09 - What made her decide to compete16:35 - How much calories she takes on a daily basis16:52 - The negative effects of competing 18:24 - How long did it take her to get back on track when she started reverse dieting20:18 - Not being too hard on yourself23:00 - What she found challenging when she joined the program25:55 - Consistency and why it's important29:12 - How long it took her to master MyFitnessPal and track30:50 - Her advice for women who are still sitting on the fence about joining the program32:04 - What she thinks about the program coaching and support34:20 - Her advice for other women on this journeyAdvertising Inquiries: https://redcircle.com/brands

I used to train under-fueled and undernourished. I’d drink black coffee in the morning, then go and train fasted. This is a bad strategy if you want to optimise your body composition. After meeting Craig, I realised when I actually ate before training, my performance was so much better. So, I wanted to discuss the importance of pre-workout, intra-workout and post-workout nutrition.In this episode, Craig and I chat about:➡️Why carbs and protein are important for pre and post workout➡️Timing of pre and post workout meals➡️Intra-workout drinks and how they can help improve performance, when to use them➡️Pre and Post-workout meal principles and examples➡️Whey protein and casein, when to use them➡️When to use creatineHappy 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. Leave a review and rating on iTunes HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:50 - What does toned actually mean 02:47 - Why can you perform better in the gym if you consume carbs?03:37 - Why you need to make sure you get a decent amount of protein before or after working out05:03 - Would it be beneficial if you consume carbs during your training?07:54 - Pre workout meal examples11:39 - Intra-workout drinks and how they can help improve performance, when to use them16:24 - Post-workout meal principles and examples19:36 - Why do you need to eat after training?20:23 - Is it okay to fast before hitting the gym?22:34 - Whey protein and casein, when to use them24:05 - When and how to use creatine 28:18 - Doing the basics and being consistent why this is important Advertising Inquiries: https://redcircle.com/brands

The world’s strongest bodybuilder is back! We got so much great feedback from our first podcast with big Stan that I thought I’d get him back on to discuss losing weight in a healthy and sustainable way.Stan is the creator of The Vertical Diet, which is a similar nutrition approach that we recommend in our program. He is a wealth of knowledge and just an all round good guy! In this episode, Stan and I chat about:➡️Why losing weight involves a caloric deficit➡️The importance of strength training and walking when it comes to weight loss➡️Protein intake and weight loss➡️Types of foods and satiety➡️Important micronutrients and the foods they're found in➡️Why the digestibility of food is important➡️The importance of sleep and how to improve your sleep hygiene➡️Alcohol and weight lossHappy 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. Leave a review and rating on iTunes HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldStan Efferding 👉 https://www.instagram.com/stanefferding/SHOW NOTES03:03 - Brief background Stan Efferding05:28 - His crazy dieting history09:38 - Wht doing the basic things consistently over a long period of time and creating good habits is what will get you results 10:24 - Why losing weight involves a caloric deficit11:58 - Overfocusing on exercise activity15:04 - Why we should focus more on long term weight loss maintenance17:34 - Is it possible for someone to be a 100kg and eat 1200 calories consistently and not lose weight 20:10 - Understanding the value of the number of calories you put on your plate24:17 - Weight Control Registry study of successful dieters who were able to lose weight and keep it off26:18 - Energy expenditure and intake28:38 - Strength training29:39 - Why dieting more does not repair metabolic issues30:50 - Tracking your steps36:55 - Protein intake and weight loss40:46 - How much protein should you ne eating daily 46:39 - Types of foods and satiety56:39 - Some of the nutrient-dense food we encourage our clients to eat57:19 - Important micronutrients and the foods they're found in01:02:02 - Food Allergy vs Intolerance01:02:45 - Why the digestibility of food is important01:06:05 - The importance of salt in your diet01:11:49 - Alcohol consumption and the health risks01:23:13 - Stress and traumaAdvertising Inquiries: https://redcircle.com/brands

Craig and I wanted to record a really practical episode about food prep, so here it is! Most of the women in our program who have success, do food prep week-in and week-out. It just makes things super easy! So, in this episode, Craig and I discuss:➡️How to food prep successfully➡️What we do for food prep➡️How to manage food prep with a family➡️Examples of meals and snacks that are easy to prep➡️How to assemble a meal and meal plan➡️Why meal planning and prep matters if you want to improve your health and body compositionHappy 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. Leave a review and rating on iTunes HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES01:30 - How to make food prep easier and less stressful 02:56 - What to eat when you're in a fat loss phase03:50 - The importance of accuracy and tracking04:15 - Eating the food you love and still lose fat sustainably06:00 - How to manage food tracking when going out06:49 - How to food prep/track when you're in a maintenance or muscle building phase08:15 - Strategies and examples of easy-to-prep meals and snacks 09:40 - How to manage food prep with your family10:46 - How Craig structures his meal plan14:50 - How to food prep if you love having more variety 19:50 - What you really need to focus on24:02 - Take ownership and going all inAdvertising Inquiries: https://redcircle.com/brands

Loren just has the coolest name ever! And if you haven’t listened to our previous podcast together about anemia and iron, go back and give that one a listen. You can also follow her on Instagram, she’s just a wealth of knowledge. So, I wanted to pick her brain about minerals and estrogen dominance and how it all relates to weight loss.In this episode, Loren and I chat about:➡️What are minerals?➡️How minerals support the metabolism➡️Foods high in minerals➡️Different important minerals the body needs➡️Fruits & juices and why you shouldn't be afraid to eat them➡️Why sodium isn’t bad➡️Why dairy is important for minerals➡️Whether or not to supplement➡️Magnesium, why it's important and when you would supplement with it➡️Loren's preferred magnesium supplements➡️What happens to your body when you’re stressedHappy 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. Leave a review and rating on iTunes HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée products use discount code KITTY20 for 20% off your first order.Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldLoren De La Cruz @innate_fertilitySHOW NOTES01:45 - Brief background Loren05:05 - How minerals affect blood sugar balance06:02 - What are minerals and what do they do in the body07:42 - How minerals support the metabolism08:00 - Essential elements of minerals09:16 - Examples of minerals we might not know we need10:30 - Liver, oysters and other foods high in minerals we need14:33 - The importance of iodine15:04 - Minerals found in dairy 18:14 - Fruits and juices and the important minerals they contain 20:49 - Why sodium is beneficial24:20 - Calcium in dairy vs calcium in plants32:06 - Whether or not to supplement with minerals 35:50 - Why Magnesium is important and when should you supplement with it37:30 - Pros and cons of taking potassium and the foods you can eat to get it 43:43 - How stress affects your body46:10 - Loren's personal health adviceAdvertising Inquiries: https://redcircle.com/brands