170. What I eat for body recomposition as an online coach.

  In this body recomposition podcast, I’m sharing exactly how I balance strength training, meal prep, rest days, cravings, low motivation and my menstrual cycle without falling back into an all-or-nothing mindset. You’ll see what I eat throughout the week, including balanced smash burgers, green chicken curry, post-workout snacks and a high-protein smoothie bowl.   I also explain why I don’t reduce my food on rest days, how recovery supports muscle growth and why eating enough is essential if you want to build muscle, lose fat and change your body composition. We’re also talking about training during the luteal phase, dealing with body fluctuations before your period, improving sleep hygiene and staying consistent when you don’t feel motivated to work out.   Inside this ep: • Easy high-protein meal prep ideas• What I eat on training and rest days• How to balance protein, carbohydrates, fats and fibre• Training during the luteal phase• How to stay consistent when motivation is low• Post-workout nutrition and satisfying your cravings• Intentional strength training and progressive overload• Sleep hygiene for better energy and gym performance• Life, food and fitness in the Netherlands   Listen if you want sustainable fat loss, muscle growth and a toned physique without restrictive dieting, excessive cardio or obsessively tracking every calorie. Subscribe for more realistic fitness, nutrition and body recomposition content.   OR watch the video for the full visual scoop!  https://youtu.be/ker1MOF3oxM   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