#320 - Get Clear on Your Goals: How Phases and Progression Transform Your Body and Health with Craig McDonald

Happy New Year, everyone! 🎉 Craig and I just dropped our first podcast of 2025, and it’s packed with reflections, laughs, and actionable insights to kickstart your year.2024 was a rollercoaster for us— we moved country twice 🤣, big business changes, personal challenges, and even adopting two adorable rescue dogs in Thailand Suri and Mali - I just love them so much already🐾. Through it all, one thing became clear: growth comes from embracing the process, even when it’s tough.In this episode, we dive into:✨ The different phases of body transformation—fat loss, body recomposition, and muscle building—and why understanding which phase is right for you is key to success.✨ Why body recomposition (gaining muscle while losing fat) is ideal for most women starting out.✨ The benefits of focusing on muscle building and improving your metabolism, especially if you’ve been chronically dieting or have hit a plateau.✨ Why setting clear, realistic body composition goals is a game-changer.✨ How strength training and proper nutrition can completely transform your physique (and your mindset!).✨ Practical advice for embracing consistent, imperfect action to create lasting results.Not sure which phase you should be focusing on? We break it all down, so you can confidently map out your goals and understand how to get there step by step.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 @iamcraigmcdonaldAdvertising Inquiries: https://redcircle.com/brands

You *can* rebuild your metabolism, transform your body, and get stronger at any age. ✨  When Sue joined our program, she had a simple goal:  To feel better in her body and regain her health. 🎯  Sue is a 62-year-old mom of three, living with Hashimoto's and navigating the challenges of an underactive thyroid. She’d tried everything—fasting, restrictive diets, even intense calorie deficits—but nothing worked long-term.  What set her apart? Her determination.  Sue didn’t just think about change—she invested in herself and took ACTION.  👉 She tracked her food and fuelled her body with real, nutrient-dense pro-metabolic food - no cutting carbs or sugar.  👉 She learned how to lift weights, dialled in her execution and got strong. She maintained her lifts while in the deficit.👉 She stayed consistent with her training and nutrition, even when life got busy.  The results?  💃 18kg down and 14% body fat lost.💃 Feeling stronger, energised, and healthier than ever.  💃 Gaining confidence and the ability to tackle everyday life with ease.  Sue is now in a reverse dieting phase, focusing on building her strength and pushing her performances in the gym. 💪✨We’ve increased her to 1,912 calories, and her weight is holding steady at around 63kgs and 18% body fat. The goal? To keep pushing up her calories and build muscle while maintaining her body fat around 18%. Sue’s story proves that it’s *never* too late to transform your health and body.  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 @kittyblomfieldAdvertising Inquiries: https://redcircle.com/brands

On the latest episode I sat down with my dear friend and co-founder of Saturee, Emma Sgourakis (aka The Nutrition Coach), to discuss our game-changing Bioenergetic Methylene Blue Serum. This incredible serum is packed with powerhouse ingredients like methylene blue, vitamin C, and niacinamide, and it's been years in the making.  We shared the behind-the-scenes journey of creating this serum—from convincing formulators to take a chance on methylene blue to ensuring every single ingredient is of the highest quality. It hasn’t been easy (at all), but seeing the results makes every challenge worth it.  ✨ So, what makes this serum so amazing?  - It’s *anti-aging* magic: reduces fine lines, wrinkles, and even age spots.  - Improves skin elasticity, tone, and hydration.  - Protects against environmental stress and inflammation.  - Even works wonders on older skin, reversing visible signs of aging.  We’re thrilled about the feedback from our trial users—reduced eye bags, plumper, more hydrated skin, and vibrant complexions in just 30 days! One of the testers, Donna, said: "Thank you for making me feel beautiful again.*  If you’re tired of wasting money on products with bold claims but no results, this serum is a must-try. We’ve poured our hearts into creating something safe, nourishing, and truly effective—not just for your skin but for your confidence.  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 @kittyblomfieldEmma Sgourakis @thenutritioncoachSaturée @saturee_official_Advertising Inquiries: https://redcircle.com/brands

Dairy is often misunderstood, with so much conflicting advice out there. But if you’ve been told to avoid dairy, or you’ve struggled with digestive issues, this episode of the Weight Loss for Women Podcast: Empowering Health, Strength, and Nourishment is a must-listen!I sat down with food writer, chef, and farmer Matthew Evans to talk all things dairy—its nutritional power, cultural significance, and why it’s one of the most misunderstood foods today.Here are some of the key insights:💡 Dairy’s Nutritional Superpowers: Did you know it’s nearly impossible to match dairy’s calcium bioavailability with plant-based alternatives? You’d need 22 glasses of soy milk to match the calcium in ONE glass of real milk!💡 The Digestive Issue Myth: Many people aren’t truly lactose intolerant. Often, a stressed digestive system or low metabolic health is the real culprit. With proper healing, many of our clients find they can reintroduce dairy and enjoy it again.💡 Better Than Plant Milks: Plant-based “milks” are ultra-processed and lack the nutrients found in real dairy. While oat or almond milk might make your coffee look creamier, they don’t even come close nutritionally.Matthew and I also talked about how misconceptions around dairy have led to women missing out on its incredible benefits, like calcium for strong bones, high-quality protein, and other bioavailable nutrients essential for optimal health.If you’re a lover of real milk, ice cream, cheese (hello, Gouda and feta! 😍), or just want to learn how to enjoy dairy again, this episode is packed with actionable tips and fascinating facts!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 @iamcraigmcdonaldAdvertising Inquiries: https://redcircle.com/brands

🌟 "This program saved my life." 🌟Meet Deb, a 54-year-old single mom of three, who just a year and a half ago felt stuck, frustrated, and unsure of how to move forward. Like many women, she had tried every diet—Zone, South Beach, Weight Watchers, Noom—only to find herself back at square one, scared of food (even rice!) and with no lasting results.In 2022, after a meniscus tear left her immobile, Deb hit a low point. Her energy was gone, sleep was disrupted, digestion was off, and she felt defeated. But she made a decision: she wasn’t going down without a fight.That’s when she found our podcast, joined the program, and everything changed. Here’s what Deb’s achieved since:✨ From 38% to 21% body fat (a total loss of 17%!)✨ 76 cm lost overall and confidence to wear anything she wants✨ Clearer skin, better digestion, and full nights of restful sleep✨ A completely transformed mindset—no fear of regaining weight because she now has the tools for lifeWhat stood out most to Deb wasn’t just the physical transformation—it was the support and guidance she received from her coach, Kathleen:💬 “For 30 years, I tried to figure it out on my own and failed. This program gave me a plan, the tools, and someone I could trust every step of the way.”Deb’s story is a testament to what’s possible when you let go of quick fixes and commit to sustainable change.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 @iamcraigmcdonaldAdvertising Inquiries: https://redcircle.com/brands

If you’ve been told that perimenopause symptoms like hot flashes, mood swings, and sleep disturbances are all due to low estrogen, think again. I sat down with Dr. Jerilynn Prior, a leading endocrinologist with over 45 years of experience in women’s reproductive health, to bust the myths and reveal the truth about hormone balance during perimenopause.Dr. Prior shares groundbreaking insights into why high estrogen—not low—is often the culprit behind so many frustrating symptoms. We also dive deep into the life-changing benefits of natural bioidentical progesterone and why it’s often the missing piece for so many women. 🌸🎙️ In this episode, you’ll learn:✅ Why mainstream medicine often misdiagnoses perimenopause symptoms.✅ How progesterone can alleviate night sweats, improve sleep, and reduce stress.✅ Why lifestyle changes like eating enough, balancing blood sugar, and lowering stress are critical for hormone health.This is an episode every woman over 40 needs to hear! 🧠💡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 @kittyblomfieldDr Jerilynn Prior @cemcor_researchAdvertising Inquiries: https://redcircle.com/brands

Ready to change your body composition and get stronger? In our latest podcast episode, Craig and I dive deep into the power of strength training and why it’s the ultimate game-changer for women looking to transform their bodies in their 40s and 50s.We talked about why lifting heavy (remember heavy is relative to the individual) and focusing on good technique are key to seeing real results – and it’s not about being "genetically gifted." It’s about showing up, pushing your limits, and consistently progressing. 💥Listen in to learn why you can reach those strength goals you thought were impossible and how it can change not just how you look but how you feel.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 @iamcraigmcdonaldAdvertising Inquiries: https://redcircle.com/brands

This podcast was a raw, deep dive into the complexities of life, relationships, and self-discovery.Last year Craig and I went through an incredibly hard time in our relationship. During this time we worked with Max and Greta who helped us navigate the challenges we faced.This episode wasn’t just about the usual fitness or nutrition tips but about understanding the layers within ourselves and our relationships.We delved into the concept of masculine and feminine energies and how they shape our experiences and dynamics with others. Both Greta and Max shared powerful insights on childhood wounds, and it made me think about how much of what we experience as adults—our pain, our fears, our triggers—roots back to unresolved pieces of our past.One thing I learnt last year was that every relationship, romantic or otherwise, can act as a mirror. Max explained how, through his own marriage, he’s found ways to lean into that vulnerability, allowing space for true healing and connection. It’s not easy, especially when we’ve spent years building walls or staying in control to protect ourselves. One of the many things I took away from their coaching, is that a conscious relationship is a gift—a chance to truly see and be seen, to create a connection that’s deep, real, and sustainable.To those of you exploring these parts of yourselves, you’re not alone. If this resonates, join us in this episode—it’s worth every minute.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 @kittyblomfieldMax Trombly @maxtromblyGreta Zukoff @gretazukoffAdvertising Inquiries: https://redcircle.com/brands

Who says eating for your goals has to mean bland food? 🍲I’m excited to have my friend Ryan Mayfield, founder of The Bodybuilding Kitchen, on the podcast!Ryan and I go way back to our powerlifting days, and now he’s channeling his passion for quality food into meal prep that meets real nutritional needs—minus the shit ingredients. 💪🏼We dive into why so many meal prep companies fall short with poor ingredients and inaccurate macros, leaving you unsatisfied and off track.Ryan’s meals are different: they're balanced, delicious, and packed with everything you need to support your metabolism, body composition, and goals.We decided to come together create a range of WAL meals and so far the feedback has been nothing but amazing!🌱 For my WinAtLife women, his meals are a game-changer, helping busy lives run smoother while staying on target with nutrition.Check out this episode for the story behind these meals and how Ryan is changing the meal prep game, one macro-balanced dish at a time!Use code 💥 Use code WINATLIFE for $1 off. 💥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 @kittyblomfieldBody Building Kitchen @thebodybuildingkitchenAdvertising Inquiries: https://redcircle.com/brands

If you've been following me for a while, you know how much I love red light therapy and the incredible benefits it can have on your health.In my latest podcast episode, I chat with Brian Richards, the founder of SaunaSpace, and dive deep into the world of Infrared Saunas.Brian shares his personal story about overcoming adrenal fatigue, brain fog, and skin issues – all thanks to Infrared Saunas.We talk about how it helps improve energy levels, supports detoxification, and promotes overall healing.This therapy mimics the natural sunlight (without the harmful UV rays), providing the ultimate boost to your body’s mitochondria – your cellular powerhouse! 🔥💡 Here’s What We Covered:👉How Brian founded SaunaSpace and why red light became a game-changer for him.👉The science behind red light therapy and its impact on your cells.👉Why traditional saunas might not be enough and the benefits of combining light and heat therapy.👉How you can literally feed off sunlight for more energy and balance. ☀️👉If you’ve been curious about Infrared Saunas or want to learn more about how it can support your health goals, this episode is for you!RESOURCES + LINKSUse discount code KITTY for 10% off all SaunaSpace products.Rebuild 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 @kittyblomfieldSauna Space @saunaspaceAdvertising Inquiries: https://redcircle.com/brands