In today's episode, recorded in our bright and airy new studio, we unpack the essentials of training for optimal body composition and how to fuel your body to maximize training performance. 🏋️‍♀️💡 I share my journey from fasted workouts to understanding the crucial role of adequate nutrition in building a strong, toned and healthy body, not destroying it with harsh diets and exhaustive cardio. 🥗➡️💪 Craig breaks down the physiology behind training and nutrition, emphasizing the importance of weight training when it comes to increasing muscle mass and consequently boosting basal metabolic rate (BMR). 📈🔬 We discusses practical tips for pre-workout nutrition, highlighting the need for a balance of protein, carbs, and healthy sugars to fuel your sessions and support muscle growth. 🍳🍌🥛 Key takeaways include shifting the focus from calorie burning to muscle building for a stronger, healthier body and the metabolic benefits of having more muscle mass, especially for women navigating menopause. 🚺💖 This episode is a must-listen for anyone looking to transform their approach to fitness and nutrition. Share your takeaways with us on Instagram for a chance to win a tub of premium collagen! 🎉 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. Leave a review and rating on iTunes HERE. You can review on Spotify HERE. LINKS Join our 7-Day Eat More, Train Less, Get Results Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products Follow: Kitty Blomfield @kittyblomfield Craig McDonald @iamcraigmcdonald SHOW NOTES Training for body composition and fueling the body for optimal results. (2:01) The importance of building muscle and losing body fat, rather than just focusing on body weight. (6:57) How genetics play a role in muscle development (9:36) Why women should lift heavier weights to achieve their fitness goals (11:35) Training methods and progress (14:06) Why training programs should be based on each person's unique genetic factors and work capacity. (17:40) Progressive overload and proper recovery (19:40) Nutrition for optimal muscle growth and performance. (22:40) Advertising Inquiries: https://redcircle.com/brands