169. I was skinny fat for years and didn't even know it… here's how to spot it

  In this weekly podcast episode, I’m sharing what body recomposition actually looks like in real life, including why progress does not only happen during a calorie deficit. I talk through my current performance phase, eating more carbohydrates, getting stronger in the gym and building muscle while maintaining my weight.   You’ll also come along for a realistic week of high-protein meals, meal prep, gym training and balanced nutrition without tracking calories. I’m making high-protein brownie cookies, mango frozen yoghurt, an Italian chicken orzo salad, breakfast for dinner and a macro-balanced smoothie bowl.   Later in the ep, I share an honest conversation about PMS, hormones, bloating and negative body image. Feeling uncomfortable in your body does not mean you have lost progress, and one difficult body image day does not need to control your food choices, mood or plans.   In this podcast: - Body recomposition and building muscle- Performance phases and maintenance calories- How to look more toned without losing weight- High-protein meal prep and healthy snack ideas- Balanced nutrition without calorie tracking- Lower-ab workout form and core activation- PMS, hormones, bloating and body image- Rest days, recovery and avoiding burnout   Subscribe for weekly fitness blogs, body recomposition advice, high-protein recipes, strength training tips and realistic nutrition support for women who want to lose fat, build muscle and feel confident around food.   OR watch the video for the full visual scoop!  https://youtu.be/aoRLFIdC1DA   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022