#223 - Squat, Bench, Deadlift should they be in my program with Craig McDonald

When Marcelle found us, she was 48 and stuck in a cycle of overtraining, under-eating, and constant pain.She’d cut carbs. Cut sugar. Lived on almond milk, broccoli, tuna, and green smoothies.Trained 6 days a week, often fasted.Barely slept. Binge ate on weekends.And was told by doctors to “just accept” her endometriosis and adenomyosis symptoms.💭 She was eating 1200 calories💭 Doing HIIT, boxing, and cardio💭 Running on caffeine and stress💭 Struggling with 3 hours of sleep a night💭 Living with chronic pain, bloating, reflux, migraines, and inflammationShe felt like she had no control over her body.She was told to cut dairy and meat. Put on the pill, Mirena, and hormonal implants.❌ Her digestion was wrecked❌ Her cycle was debilitating❌ Her brain fog made it hard to focus❌ She looked puffy, inflamed, and exhaustedShe was doing everything she was told to do.But none of it was helping.Until she found us.✅ We brought her calories up, she now eats 2100+ daily✅ We added back real food: dairy, fruit, sugar, meat, and root veg✅ We pulled her training back to 4 days + 1 Muay Thai✅ She learned how to fuel around training, build muscle, and reduce stress✅ She healed her digestion and started sleeping 8 hours again✅ And we helped her rewire her mindset—from restriction and punishment to nourishment and strengthNow?🔥 She’s lost 52cm and over 7% body fat🔥 Her period arrives with zero pain—for the first time in years🔥 Her energy, digestion, and sleep are completely transformed🔥 Her cravings and binge eating are gone🔥 Her confidence is back—and she’s building serious muscle in the gymThe best part?She still eats fudge every single day.She trains less. Sleeps more. Feels stronger than ever.And she finally feels calm, confident, and in control of her body.Marcelle’s words"This was life-changing. I used to think I had to suffer to be fit. Now I feel like I finally get to live."The truth is:Your body isn’t broken. You’ve just been taught the wrong approach.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.Pro-Metabolic Company use discount code KITTY20 for 20% off your first purchase.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

Thinking about HRT?Before you jump on the hormone train, especially if you’re in your 40s or 50s, PLEASE listen to this episode first.I recorded this with Jay Feldman (@jfwellness), and it’s hands down one of the most important convos I’ve had around perimenopause, menopause, and hormone therapy.Here’s what we cover (that most doctors aren’t telling you):⚠️ Why it’s progesterone, not estrogen, that crashes first⚠️ How estrogen “works” by suppressing symptoms like cortisol but at a long-term cost⚠️ The real risks of taking estrogen-only or synthetic HRT⚠️ Why testosterone therapy can backfire by converting into more estrogen⚠️ How estrogen impacts your thyroid, metabolism, and fat loss⚠️ Why progesterone (used properly) can be game-changing — but only if your foundations are in placeAnd most importantly how you can support your body naturally before considering hormone therapy.If you’re under eating, under nourished, sleeping 5 hours a night, stressed, running yourself into the ground, chugging wine on the weekend… no amount of HRT is going to fix what’s actually going on.Start with nourishment. With light. With rest. With blood sugar balance. With building muscle and getting active. Work on the foundations first!Then and only then should you consider hormone therapy.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 @kittyblomfieldJay Feldman @jfwellnessAdvertising Inquiries: https://redcircle.com/brands

I used to think I had a “broken metabolism”...  Turns out, I just didn’t understand what metabolism actually was.For years I was tired, cold, bloated, and stuck in a cycle of clean eating, crazy HIIT classes, excessive cardio, and constant restriction then binge eating.  I thought I was doing everything “right” but my body felt like it was working against me.Then I discovered a totally different way of looking at health, hormones, and fat loss… And everything changed.In this new podcast episode, I sat down with my friend @katedeeringfitness author of How to Heal Your Metabolism, to talk about the REAL reason so many women feel exhausted, inflamed, and frustrated.We covered:→ What metabolism really is (and what it’s not)  → How under-nourishment, overtraining and stress cause hormonal chaos → Why your symptoms (like hot flushes, fatigue, and stubborn fat) aren’t “just aging”  → The healing power of fruit, dairy, sugar + salt (yep, we said it)  → And how to finally build a body that feels as good as it looksIf you’re a woman in your 30s, 40s, or 50s who feels like you’re doing everything right and still getting nowhere…  This episode will change the way you see your health.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 @kittyblomfieldKate Deering @katedeeringfitnessAdvertising Inquiries: https://redcircle.com/brands

Struggling with perimenopausal or menopausal symptoms?Hot flashes.Mood swings.Weight gain.Insomnia.Low libido.You’ve probably been told, “It’s just low estrogen.”And the fix? HRT..But what if the problem isn’t low estrogen?What if the real issue is that your metabolism and thyroid needs support — thanks to years of under eating either intentionally through restrictive dieting or unintentionally, stress, and a body that’s been in survival mode for decades?In today’s episode, I’m joined by the amazing Kitty Martone and we go deep on:💥 Why just adding estrogen can actually make things worse💥 The misunderstood role of progesterone (and how Kitty once used 800mg+ a day 😳)💥 How stress, blood sugar crashes, and nutrient deficiencies trigger your worst symptoms💥 And why supporting your metabolism is the real key to hormonal balanceIf you’ve ever been told “just take estrogen” — or if you’re taking HRT and still feeling like shit — this one is for you.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.Pro-Metabolic Company use discount code KITTY20 for 20% off your first purchase.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 @kittyblomfieldKitty Martone @healthygutgirlAdvertising Inquiries: https://redcircle.com/brands

When Isha found us, she was 41, a busy working mum, and completely burnt out from trying to “fix” her body. She was doing everything she thought she was supposed to—fasted HIIT 5–6 days a week, barely eating, and constantly chasing results that never came.Despite her efforts, she felt exhausted, anxious, and stuck in a body she didn’t recognise. Her PMS was debilitating, she couldn’t sleep, her thyroid was struggling, and her doctor had started talking about perimenopause. Even after discovering the pro-metabolic approach, she swung too far the other way—overeating, gaining weight, and reaching her highest body fat at 35%.That’s when she found us. And everything changed.We helped Isha set clear calorie and macro targets, simplified her meals with real food—like juice, fruit, sourdough, and easy-to-digest proteins—and taught her how to train for body recomposition, not just burn calories. We supported her sleep, her mindset, and her recovery so she could see results without burnout or restriction.Now? She’s dropped 13% body fat and sits around 22%. She deadlifts 100kg, sleeps through the night, her anxiety and PMS are gone, and she’s eating more food than ever—without fear. Best of all, she’s a powerful role model for her son, who now says, “Wow, Mum, you’re strong.”This isn’t just a body transformation—it’s a life transformation. If you’re where Isha was, know this: you’re not broken. You just need the right method.Listen in to hear exactly how she did it.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.Pro-Metabolic Company use discount code KITTY20 for 20% off your first purchase.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

When Magdalena joined us, she thought she just needed to lose 3 kilos.She was already active, loved running, and doing her best to eat “healthy.” But the fat wasn’t budging, and her body composition didn’t reflect the effort she was putting in. Like many women over 40, she started to believe:“Maybe this is just what my body looks like now.” “Maybe I need to run more and eat less.” “The gym isn’t for me—it’s too intimidating.”But everything changed when she joined the WinAtLife program.First, she focused on building muscle. At around 35% body fat, she didn’t look overweight—but she lacked muscle. With the right plan, she started training four times a week, built real strength, and gained confidence as a complete gym beginner. Now? She’s strong as hell—and absolutely loves it.Then, she started fuelling her body like it deserved. She stopped under-eating and stressing over the scale. She began eating enough protein (yes—even raw liver!), enjoying chocolate, ice cream, and orange juice guilt-free—and finally felt peace around food.As her strength increased, so did her self-trust. She stopped letting the scale define her worth. With the right support, she learned how to track her progress through measurements, digestion, sleep, energy, and mood.Now, she’s sitting around 20% body fat. She looks leaner, feels incredible, and actually weighs more than when she started—because she’s gained muscle, lost fat, and rebuilt her metabolism.No more binge eating. No more food guilt. Just a thriving, strong woman who knows how to maintain her results for life.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.Pro-Metabolic Company use discount code KITTY20 for 20% off your first purchase.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

For years, women have been told that creatine is just for bodybuilders. But the reality? It’s one of the most well-researched and effective supplements for muscle growth, metabolism, energy, and even hormonal balance.In my latest podcast with Craig, we break down:🔥 Why all women should take creatine—not just those looking to build muscle.⚡ How it fuels your metabolism by improving ATP production and supporting thyroid function.💪 The truth about weight gain on creatine—spoiler: it’s lean muscle, not fat!🧠 The cognitive benefits—better focus, memory, and mental clarity.🥩 Why diet alone isn’t enough—you’d need to eat 3kg of red meat a day to get the same benefits!We also discuss Creatine+, Craig’s unique blend that combines Creapure® creatine monohydrate, betaine, and choline for even better hydration, energy, and performance.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.Pro-Metabolic Company use discount code KITTY20 for 20% off your first purchase.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

Think eating less and training more is the only way to lose weight? Spoiler: That’s exactly why you’re stuck. Let’s break it down in this episode.I sat down with Emmalee—holistic health practitioner, former nurse, and all-around badass—to talk about how so many women are stuck in survival mode, under-eating, over-stressed, and under-muscled.  Emmalee’s story is incredible—she was diagnosed with lupus and rheumatoid arthritis, put on meds that made her feel even worse, and was told there was nothing she could do. Instead of accepting that, she walked out of her doctor’s office and started healing herself through nutrition, strength training, and a pro-metabolic approach.  We dive deep into:  🔥 Why so many women are afraid to eat more (and why that’s the biggest mistake keeping them stuck)  🔥 The myth that lifting weights will make you bulky (spoiler: it’s actually your best tool for fat loss & longevity) 🔥 Why building muscle is the missing piece for women who feel ‘skinny fat’ and struggle with body composition  🔥 How data-driven coaching helps women overcome the fear of carbs, gain strength, and finally see results  🔥 Why so many women feel exhausted and out of control—and how to start feeling strong, energised, and in charge of your body again This episode is for every woman who’s tired of dieting, tired of feeling weak, and ready to finally train, eat, and live in a way that actually works long-term.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 @kittyblomfieldEmmalee Thompson @emmaleewakeAdvertising Inquiries: https://redcircle.com/brands

Most women in their 40's think they need to drastically cut calories, cut carbs, and do more HIIT classes and cardio to lose weight… but this is exactly what’s keeping you stuck.If you’ve been restricting food, feeling exhausted, and still not seeing results, it’s time to change the approach.Because the key to breaking free from restrictive diets and actually losing weight for good comes down to two things:🔥 Fuelling your metabolism with the right food & macros (instead of starving yourself)🔥 Building muscle so your body burns fat effortlessly (instead of spinning your wheels with cardio)When you nourish your body instead of punishing it, everything changes:💥 You lose weight without cutting carbs or fasting💥 You balance your hormones naturally (no more crazy mood swings or bloating)💥 You reshape your body and feel stronger than ever💥 You finally stop obsessing over food & restrictionCraig and I are breaking it ALL down in today’s episode—so you can stop feeling stuck and start getting real, lasting results.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

Imagine being in your late 20s, exhausted, bloated, and constantly searching for the answer to your health struggles—only to be told that your body was shutting down.That was Carrie.At just 16 years old, she was diagnosed with PCOS, prediabetes, and severe digestive issues. Doctors warned her she might never have kids. She cycled through restrictive diets, supplements, and endless protocols—but nothing worked.She tried paleo, extreme blood sugar control, and supplement stacks that cost thousands of dollars, yet she still felt like crap. She was constantly bloated, exhausted, and battling sugar crashes so intense that even a sweet potato would wipe her out.Her breaking point? Postpartum. After years of trying everything, she was still stuck, overweight, and overwhelmed with three kids under five. That’s when she found our program—and everything changed.We focused on nourishing her body, supporting her metabolism and building muscle.✅ We set her up with the right macros and calories—no more under-eating, no more extreme restrictions.✅ She started strength training to build muscle.✅ We optimised her nutrition with pro-metabolic foods—real food, no diet BS, no unnecessary supplements.✅ We focused on managing stress and improving recovery so her body could actually burn fat and feel good.✅ She had accountability and guidance every step of the way so she never had to second-guess what she was doing.The Results?➡️ She lost 20lbs and completely changed her body composition with simple, sustainable strength training.➡️ Her cycles went from 30-45 days (sometimes non-existent) to a regular 28-30 days with NO painful symptoms.➡️ Her digestion healed—she went from taking 8 digestive enzymes per meal to ZERO.➡️ Her energy skyrocketed—no more crashing, no more living off caffeine just to get through the day.➡️ She feels STRONG, confident, and actually enjoys her body instead of battling it.For the first time in her life, she’s not stressing about food, weight, or whether she’s doing enough. 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