The Fit & Free Podcast

  In this weekly podcast, I’m sharing what happened when I stopped making my body composition the main focus of my life, and why my progress didn’t suddenly disappear. I stopped weighing myself, stopped constantly thinking about changing my body, travelled through Thailand, ate mango sticky rice and Pad Thai… while still maintaining the habits that actually matter.   I’m still strength training four days per week, eating enough protein, balancing my meals, walking, meal prepping and focusing on getting stronger in the gym. And despite feeling far less “locked in” on my physique, I’ve maintained my results and continued progressing in my training.   We talk about why having a performance goal can be more powerful than constantly chasing fat loss, how progressive overload helps you build muscle and look more toned, and why a sustainable body recomposition approach should eventually feel like part of your normal life, not something you have to obsess over every day.   I also take you behind the scenes of travelling through Thailand, navigating food while travelling, keeping protein high on holiday, trying mango sticky rice and Pad Thai in Phuket, exploring Phuket Old Town and showing you what a balanced approach to fitness actually looks like in real life.   If you’ve ever thought: “I’m scared I’ll gain weight if I stop tracking.”“I don’t know how to maintain my results without dieting.”“I feel like I always need to be in a fat loss phase.”“I want to look toned without obsessing over calories.”“I want to enjoy holidays and eating out without losing my progress.”“I want fitness to fit into my life instead of taking over my life.”   This ep is for you.   Body recomposition isn’t just about eating less and losing weight. Building muscle, progressive overload, eating enough protein, understanding your portion sizes and spending time in a performance or muscle-building phase can all help you create the toned physique you’re chasing, while building habits you can actually sustain.   Because the end goal isn’t to spend your entire life dieting. It’s to understand nutrition and training well enough that maintaining your results becomes part of how you live.   Welcome to another week behind the scenes of my real-life body recomposition journey 🤍   Listen here OR watch the video for the full visual scoop!  https://youtu.be/FxRZcNkJGNQ   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 

  If you’re scared that eating more carbs will make you gain weight, this podcast will show you why cutting them out could actually be holding back your body recomposition results.   Listen along for a realistic week of healthy eating, high-protein meal prep, strength training and life in the Netherlands. I break down how I build balanced meals using carbohydrates, protein, fats and fibre, including an easy beef wrap, chicken satay rice stir-fry, iron-rich spaghetti Bolognese, a high-protein breakfast and a balanced Greek chicken dinner.   I also talk about my previous fear of foods like pasta, rice and bananas, how under-eating affected my energy and menstrual cycle, and why eating enough carbohydrates has helped me feel stronger and perform better in the gym.   In this episode: ✨ The difference between weight loss and body recomposition✨ How to build balanced meals without counting calories✨ Easy high-protein meal prep ideas✨ Why fibre matters✨ Eating for energy, gym performance and muscle growth✨ Iron-rich meal ideas for period fatigue✨ How to stay consistent while travelling and out of routine✨ Realistic healthy eating without restriction or perfection   Listen here OR watch the video for the full visual scoop!  https://youtu.be/b8WUCOH9EZ8   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 

  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 

  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 

Come spend the day with me for a full day of high protein eating, training, walking, coffee, travel food inspiration and balanced meals while I’m in the Netherlands. In this episode, I’m sharing what I eat in a day to support body recomposition, fat loss, muscle tone and a healthy relationship with food without being restrictive or boring.   We'll dive into my pre-workout snack, overnight oats breakfast, an Italian deli lunch, how I balance a lower-protein meal later in the day, a high protein mango yoghurt smoothie, and an easy high protein beef pita dinner that kept me full and satisfied.   This is a realistic full day of eating for women who want to feel strong, fuel their training, lose fat, build muscle and learn how to make macro balanced meals work in real life. Whether you’re trying to eat more protein, stop overcomplicating nutrition, find healthy meal ideas, or learn how to stay on track while travelling, this poddy episode will give you simple ideas you can actually use.   Inside this episode: High protein meal ideas for fat loss and body recomposition What I eat in a day while travelling Pre-workout snack ideas before the gym Healthy breakfast inspiration with overnight oats How to balance a lower-protein lunch Easy high protein snack idea Simple macro balanced dinner Food freedom, balance and eating without guilt   OR watch the video for the full visual scoop!  https://youtu.be/OftfTVWG6o4   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       

In this episode, I'm taking you through exactly what I eat in a day on holiday in the Canary Islands to stay lean, fuel my workouts, and enjoy every meal without guilt. You'll see my real buffet meals, how I build balanced plates, why I no longer fear carbs, and the mindset shifts that helped me finally achieve body recomposition instead of endlessly dieting.   For years I thought the secret to fat loss was eating salads, cutting carbs, and trying to be "perfect." Instead, I stayed stuck looking soft, constantly thinking about food, and restarting every Monday.   Now I focus on macro-balanced meals, progressive overload, and eating in a way that supports both my body and my lifestyle. Whether I'm at home or travelling, the principles stay exactly the same.   In this episode you'll learn:✔️ What I eat to stay lean while travelling✔️ How to build a balanced buffet plate✔️ Why carbs don't stop fat loss✔️ The difference between fat loss and body recomposition✔️ How to enjoy alcohol, dessert and holidays without ruining your progress✔️ The nutrition mindset that stops food guilt and overeating✔️ How to maintain a flat stomach without restrictive dieting If your goal is to lose body fat, build muscle, tone up, improve your relationship with food, and finally stop the cycle of dieting and bingeing, this ep will teach you a sustainable approach that actually works.   OR watch the video for the full visual scoop!  https://youtu.be/jTrC_mCgaEM   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     

  This podcast episode is for you if you're eating healthy, working out consistently, but still can't lose stubborn belly fat, don't look toned, and feel like all your hard work isn't matching your results.   In this week's episode, I'm taking you behind the scenes of how I stay lean while travelling through Thailand and the Netherlands without tracking calories, avoiding my favourite foods, or stressing about the number on the scale.   I explain exactly how I approach eating out, hotel gym workouts, buffet breakfasts, food markets, travel days, and balancing indulgent meals like Pad Thai, mango sticky rice, croissants and Aperol Spritzes without sacrificing my physique or feeling guilty.   In this video you'll learn:• Why the scale going up doesn't mean you've gained fat• The difference between weight loss and body recomposition• How to stay consistent with nutrition while travelling• The macro-balancing method I use at restaurants and buffets• Why progressive overload builds a toned physique• How to enjoy holidays without undoing your progress• My realistic approach to fitness, nutrition and sustainable fat loss   If you enjoy this podcast, don't forget to like, subscribe, and leave a comment letting me know where you'd like to see us travel next!     OR watch the video for the full visual scoop!  https://youtu.be/QbvZ3SJLoI4   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   

For years I thought the answer was cutting carbs, eating cauliflower rice, buying expensive diet foods, and trying every nutrition trend promising fat loss. But my body changed the most when I stopped dieting and started fueling my body properly.   In this episode, I take you through a full week of eating, meal prep, workouts, grocery shopping, and the exact nutrition approach I'm using to get in the best shape of my life in my 30s. I'm sharing how I finished my fat loss phase, transitioned into a performance phase, increased my carbs, improved my gym performance, and continue building muscle without calorie counting or food restriction.   You'll hear about:✅ My body recomposition meal prep routine✅ High-protein meals for fat loss and muscle gain✅ The hypertrophy training program I'm following✅ How I structure nutrition after a fat loss phase✅ Why I stopped eating diet foods like cauliflower rice and paleo bread✅ My maintenance strategy for body recomposition✅ Grocery haul and healthy travel snacks✅ How exercise helps my mental health and PMDD symptoms✅ Realistic nutrition for women in their 30s   No calorie counting. No food guilt. No cutting out carbs. Just evidence-based nutrition, progressive overload training, and a sustainable approach that actually fits real life.   Subscribe for weekly body recomposition content, high-protein recipes, fat loss tips, muscle-building advice, nutrition education, and behind-the-scenes coaching content.   OR watch the video for the full visual scoop!  https://youtu.be/Rh4-mDH04NM   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   

 In this weekly episode, I’m sharing my full 12 week fat loss phase update, including what changed in my body, my weight loss results, my strength training progress, and the mindset shifts that helped me stay consistent without going extreme. Over the past 12 weeks, I lost around 4kg while still eating out, enjoying weekends, having cocktails, going away, and living my life. This wasn’t a “cut everything out and be miserable” kind of calorie deficit. It was a sustainable fat loss phase built around real food, balanced meals, strength training, daily steps, and making intentional choices. I’ll take you through a realistic week of meal prep, high protein meals, chicken tacos, slow cooked beef pasta, getting my steps in when it’s raining, training at the gym, and reflecting on what sustainable fat loss actually looks like. I also open up about emotional eating, stress, and the moments where old patterns can creep back in, because fat loss is not just about food and workouts. It’s also about learning how to process your emotions without always using food for comfort. In this ep we touch on: - Losing fat without feeling restricted- Staying consistent on weekends- Emotional eating after a stressful day- Feeling like you need to be perfect to see results- Balancing a calorie deficit with eating out- Building muscle while losing fat- Knowing whether your fat loss phase is actually sustainable- Feeling unmotivated with training but still wanting to show up- Wanting a toned body without giving up your life If you’ve ever thought “I want results, but I don’t want fitness to take over my whole life,” this ep will show you what sustainable body recomposition and fat loss can look like in real life. Subscribe for more weekly fitness, nutrition, fat loss, body recomposition, strength training, high protein meal prep, and realistic healthy lifestyle tips.   OR watch the video for the full visual scoop!  https://youtu.be/XdA3Z_ZFOpk   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 

  This episode is for you if you’re struggling with a fat loss plateau, feeling hungry in your calorie deficit, and wondering why eating less isn’t giving you the results you want.   In this weekly vlog, I’m sharing exactly how I broke through my fat loss plateau by eating more, not less. If you’ve been doing everything “right” with your nutrition and training but the scale has stopped moving, your energy is low, your hunger is high, and sticking to your calorie deficit feels harder than ever, this episode will help you understand why pushing harder isn’t always the answer.   I talk through how I used a diet break, strategic maintenance days, and more food to help me stay consistent in my fat loss phase without feeling like I was going to blow out or give up. Instead of cutting calories lower or adding more cardio, I explain why giving your body and mind a break can sometimes be the exact strategy you need to keep progressing.   This episode also brings you behind the scenes of my week, including training, full body workouts, travelling with meal prep, staying on track while away, birthday celebrations, food freedom, and how I balance fat loss goals with actually living my life.   If you’re a woman trying to lose body fat, build muscle, change your body composition, tone up, stay consistent with nutrition, stop starting over, and learn how to approach fat loss in a more sustainable way, this video is for you.   Inside this episode:  - How to break through a fat loss plateau - Why eating less isn’t always the answer - What a diet break is and why it can help - How maintenance calories can support fat loss consistency - Why hunger, low energy, and irritability happen in a calorie deficit - How to travel while staying consistent with your nutrition - Why flexible dieting and food freedom matter for long-term results - How I structure full body workouts during a fat loss phase - Behind the scenes of a realistic fitness, food, and lifestyle week   If you’re tired of cutting calories, doing more cardio, and still feeling stuck, this vlog will show you a more sustainable way to approach fat loss, body recomposition, and getting toned without burning yourself out.   OR watch the video for the full visual scoop!  https://youtu.be/CbNRx6J6kVI   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 

  For years, I thought doing more cardio, burning more calories, eating less, and restricting little things like milk in my coffee was the answer. But even when I lost weight, my body composition never looked how I wanted it to. I still felt soft, frustrated, and like I was putting in so much effort with nothing to show for it. In this episode, I talk about the honest reality of losing the last 5kg, being hungry in a calorie deficit, navigating your menstrual cycle during fat loss, why the scale can fluctuate around your period, and how to know when it might be time to reassess your fat loss phase.   You’ll also see a realistic week of high-protein meals, protein oats, meal prep, full-body strength training, exercise filming for Fit & Free Academy, and the mindset shifts that helped me stop obsessing over calories and start focusing on building muscle, eating enough, and training properly.   If you want to lose fat, build muscle, tone up, feel confident in your clothes, and stop relying on cardio to change your body WITHOUT tracking calories, this vlog will help you understand what actually matters for sustainable body recomposition.   Subscribe for more realistic body recomposition episodes, fat loss tips, strength training advice, high-protein meal ideas, and honest conversations about building a body you feel confident in without losing your life to dieting.   OR watch the video for the full visual scoop!  https://youtu.be/x_Uf40E7ko8   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 

In this weekly episode, I’m taking you through another week of my 12-month body recomposition journey as I work towards losing body fat, building muscle, and feeling stronger in my 30s than my 20s - without calorie counting, extreme restriction, or cutting out foods I love.   I’ll show you how I’m setting up my nutrition, meal prep, snacks, movement, and balanced meals during a fat loss phase while still honouring cravings, eating fun foods, and focusing on long-term body recomposition instead of just weight loss.   If you’ve been eating low calories, doing more cardio, trying to “burn off” food, or restricting sugar but still feel stuck, this episode will help you understand why body recomposition is the key to looking toned, lean, fit, and confident.   In this ep, we cover: - Fat loss without food noise- How to lose body fat and build muscle- Why low calories alone won’t change your body shape- High protein meal prep ideas for fat loss- How to honour cravings without bingeing- Why restriction causes food noise- Strength training and progressive overload- Meal prep for busy women- Fat loss without calorie counting- How to get toned without extreme dieting If your goal is to lose centimetres off your waist, tone your body, build muscle, and feel confident in your clothes without obsessing over every calorie, this episode is for you.    OR watch the video for the full visual scoop!  https://youtu.be/S3dxqQ3SQ5c   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 

 If you’ve ever thought: “I eat well but I still don’t look toned.” “I’m scared pasta or chocolate will ruin my progress.” “I don’t know how to eat in a calorie deficit without tracking calories.” “I get hungry and feel like fat loss isn’t working.” “I start strong Monday to Friday, then lose control on weekends.” “I want to lose fat but still enjoy real food.”   This ep will help you see what sustainable fat loss can actually look like.   In this weekly episode, I’m taking you through a full week of eating for fat loss while still including chocolate, pasta, high-protein snacks, meal prep, balanced meals and real-life moments where hunger, cravings and self-doubt show up.   In case you're new - I’m currently in a fat loss phase as part of my 12-month body recomposition journey to look and feel better in my 30s than I did in my 20s - without extremes and without calorie counting. Inside this episode, I share: What I eat in a week for fat loss- How I eat pasta and chocolate while losing belly fat- My current calorie deficit approach without sharing exact calories- Why protein matters for fat loss and body recomposition- How I meal prep balanced meals that are high protein and satisfying- Why cardio isn’t the secret to getting toned- How I fuel running during a fat loss phase- What to do when hunger and self-doubt hit- How I plan meals for the weekend without falling into all-or-nothing thinking- How personalised meal plans make eating for your goals easier This is not a “what I eat in a day” built around tiny portions, low-carb swaps or restriction. It’s a realistic look at how to eat for fat loss while building a body you feel confident in - with structure, protein, carbs, flexibility and meals you actually enjoy.   OR watch the video for the full visual scoop!  https://youtu.be/PVoJ_W9tnV0   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 

  If you’ve ever felt stuck in the cycle of eating clean, being “good” all week, cutting carbs, doing more cardio, and still not seeing the lean, toned body you want, this episode will help you understand why. I’m breaking down how I’m losing belly fat while still eating carbs, how I balance my meals in a fat loss phase, and why carbohydrates are not the reason you’re not toned.   In this weekly body recomposition episode, I’m taking you behind the scenes of my 12-month mission to look and feel better in my 30s than I did at 25 - without extremes, cutting out carbohydrates, calorie counting, or restricting myself. You’ll discover what I eat in a fat loss phase, including balanced meals with protein, carbs, fats, and fibre, plus a realistic meal prep, a running update, my pre-run warm-up, and how I handle chocolate cravings and emotional eating without spiralling or giving up on my goals. This podcast series is for women who want to lose fat, build muscle, improve body composition, feel confident in their clothes, and finally stop bouncing between restriction, bingeing, cardio, and starting over every Monday. In this episode I cover: how to lose belly fat without cutting carbswhy carbs fit into a fat loss phasewhat balanced meals look like for body recompositionthe role of protein, carbohydrates, fats, and fibrewhat I eat in a fat loss phasehow I meal prep for fat loss without boring diet foodhow to manage hunger during a fat loss phasehow to stop emotional eating without restrictionwhy rest and recovery support your resultsmy 12 month body recomposition journey Listen if you want to learn how to eat more balanced meals, train for body recomposition, and lose fat without cutting out the foods you love.   OR watch the video for the full visual scoop!  https://youtu.be/eHJt2DQiZL8   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 

  This ep is for you if you're tired of all-or-nothing diets and want a simple, sustainable way to meal prep and stay consistent in a calorie deficit. In this weekly episode, I show exactly how I meal prep for fat loss in week 3 of my fat loss phase, in my 12-month mission to look better in my 30s. No extremes, no calorie counting stress. Tag along as I prep easy ricotta spinach chicken ravioli, protein balls (10g protein each), yogurt & fruit snacks, and plan my full week using the Fit & Free Academy meal planner. Learn my Monday meal prep routine, Friday planning system, how I handle hunger during my period, and why self-worth is the real key to long-term consistency. Plus, behind-the-scenes recipe testing for the academy and weekend meal ideas like tacos, dumpling soup, and pad see ew. If you want realistic fat loss meal prep ideas, sustainable nutrition systems, and balanced calorie deficit tips without feeling deprived, hit play now!   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/CjHc80rINOI   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 

  Struggling with skinny fat? I trained hard, ate “clean,” but still had stubborn belly fat and no muscle tone, until I completely changed my approach. Discover how I went from skinny fat to toned and confident in a bikini by eating more, training less, and using smart body recomposition. In this weekly ep I share:• How intentional nutritional phases transformed my body • Why eating real food with carbs fixed my energy, cravings, and progress • The power of rest days and quality training over daily workouts • My high-protein meals during a fat loss deficit (35g+ protein ravioli & more) • Mindset shift: food is fuel, not the enemy As an exercise physiologist and sports nutritionist, I help women lose stubborn fat and build muscle without counting calories. 3-Week Reset link below 👇 https://lauraswingler.com/reset   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/1wPZRHu_Jvo   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 

  In this realistic full week of eating for fat loss, I’m showing you exactly what I eat to stay lean without calorie counting, without tracking, and without cutting out foods I love. This is how I structure my meals during a fat loss phase while still prioritizing balanced nutrition, high-protein meals, and sustainable habits that actually stick. You’ll see how I transitioned from a muscle building phase to a fat loss phase, how I adjust my portions (not obsessively track calories), and how I build every meal using protein, carbs, fats, and fiber, so I stay full, energized, and consistent. This isn’t a “perfect” or restrictive diet. This is real life fat loss. Think simple meals, repeatable routines, easy meal prep, and flexible eating that works long-term. In this ep, I cover: A full week of meals for fat loss (no calorie tracking)How to build a balanced plate for weight lossEasy high-protein meal ideas (breakfast, lunch, dinner, snacks)My fat loss routine (steps, workouts, daily habits)Realistic weekend eatingHow to stay consistent even when you’re tired, busy, or unmotivatedSmart food swaps and portion control for a calorie deficit  Listen here, OR watch the video for the full visual scoop!  https://youtu.be/Tih-3wbUF40   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 

  In this episode, I share exactly how I’m doing sustainable fat loss the right way, without cutting carbs, or feeling deprived. Watch me meal prep a creamy chicken mushroom pasta while hitting my macros (protein, carbs, fats, fibre) in a way I actually love. I break down my 3 essential keys to long-term fat loss:- Food satisfaction & mental satiety- No food rules or restrictions- Eating for fat loss with strength training to protect muscle Plus: my current body composition journey (just hit 65kg after gaining 5kg muscle), dealing with weak tibialis anterior/shin splints, and why strength training beats cardio for real results.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/V3BBEsP9Zew   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 

If you're putting in serious effort with your workouts and diet but still not seeing the results you want, you NEED to listen to this!   As an exercise physiologist and sports nutritionist, I reveal exactly why lifting weights completely transformed my body, going from zero visible changes to a toned, stronger physique in my 30s with no extremes or calorie counting.   In this weekly episode, I break down the 3 game-changing things I started doing while strength training that finally delivered real muscle-building results:   - Fueling properly before workouts (the carb secret for harder lifts)- Following a structured program with only 6 quality exercises per session- Applying progressive overload while keeping perfect form and training close to failure   Plus, get an inside look at my high-protein meal prep (wrap pizzas, chilli oil noodles, ninja creamis), daily routine, and honest 12-month "look better in my 30s" journey.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/j4NQvBkitaI   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 

In this what I eat in a day for body recomposition, I'll take you through exactly how I fuel my body with the right macros, and balanced meals while still enjoying holiday foods like hot cross buns and Easter chocolate. As an exercise physiologist and sports nutritionist on a 12-month mission to look better in my 30s, I share my realistic daily eating routine, high-protein meal prep, and sustainable strategies that actually work. I take you through how I make:- High-protein Easter chocolate banana bread (perfect macro-friendly snack)- Easy cashew chicken stir fry noodles meal prep- Balanced breakfast, pre-workout, post-gym lunch & snacks Learn how to stop restricting, avoid binging, hit your protein goals, and still enjoy life — all while achieving body recomposition results without tracking calories. If you're tired of crash diets, vegan, keto, paleo, or cutting carbs with no results, this realistic “what I eat in a day” for muscle gain will give you the inspiration and structure you need.      Listen here, OR watch the video for the full visual scoop!  https://youtu.be/t-6dKvZlAos   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 

  If you’ve been stuck in the cycle of under-eating, overdoing cardio, chasing weight loss, and wondering why you still don’t look toned, lean, or feel your best, this one will hit home. I talk through why I’m focusing on muscle building before entering a fat loss phase, how I’m approaching body recomposition for Thailand, and why playing the long game matters if you want sustainable results. In this ep, I share: - my current body recomp plan- a realistic gym and work routine- high-protein Thai green curry meal prep- thoughts on fat loss vs muscle building- why low calories and too much exercise can backfire- birthday celebrations, balance, and healthy lifestyle habits- a behind-the-scenes look at my week as an exercise physiologist and coach This is the kind of fitness journey I wish more women saw online - less extremes, more strategy. Because body recomposition is not about punishing yourself. It’s about fuelling properly, training with intention, building muscle, supporting your hormones, and creating a body that looks strong, lean, and healthy over time. Whether you’re into body recomp, high-protein meals, women’s fitness, realistic wellness routines, or healthy habits that actually fit real life, I hope this gives you both motivation and a better perspective.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/fi8GkyDj1fE   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 

  Join my weekly podcast as I push through a 12-month glow-up in my 30s. No extremes, no calorie counting! Right now in my muscle-building phase, I'm intentionally gaining weight to build muscle and get more definition!   Come meal prep easy high-protein lunches (chicken salad sandwiches on high-fibre bread), make Ninja Creami protein ice cream (Easter cream egg edition), cook simple macro-balanced Mexican beef mince bowls (5% fat), and prep chocolate mousse for a Drive to Survive dinner party with me! In this ep - real talk on body recomp:why the scale and jeans lie, how progress photos + gym strength beat emotional decisionsovercoming negative self-talkand staying locked in for long-term gains.   Plus glute-focused gym session (hip thrusts, Bulgarian lunges), mindset tips to stop self-sabotage, and balanced eating without decision fatigue.   Subscribe for more real fitness talk! 💪   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/dt3EI80Cu2g   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 

  I finally stopped self-sabotaging with food, and my body completely transformed.   Listen as I share my real story: how I overcame emotional eating patterns tied to anger, boredom, depression, and working from home. No extremes, no calorie counting: just practical steps that helped me break the cycle.   In this episode (Week 18 of my 12-month body recomposition mission): My top 3 game-changing tips to stop emotional eating forever Plus: high-protein meal prep (creamy mushroom pasta), intuitive eating on holidays/trips, maintaining balance in a muscle-building phase, and why feeling "fluffy" is normal right now.   If you're ready to stop emotional eating, achieve body goals sustainably, build muscle without extremes, and gain food freedom: hit play!   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/O7Dnj5Wg4bA   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 

This podcast documents my mission to look better in my 30s than I did at 25 - without extremes and without calorie counting.   This episode is for women who feel stuck in fat loss, who work out consistently but don’t look “toned,” who are tired of extreme diets, and who want to lose body fat and build muscle without tracking calories or cutting out their favourite foods.   In this week of my 12-month body recomposition journey, I’m breaking down exactly what balanced nutrition actually looks like, how I structure my meals in a muscle building phase, and how I adjust portion sizes between a calorie deficit and a build. You’ll see a realistic full day of eating, how I balance macros without obsessive tracking, and how I train full body to maximise muscle growth while supporting recovery.   Inside this episode: - What a balanced plate looks like for fat loss and muscle gain- How to structure protein, carbs, fats and fibre for body composition- Portion adjustments for calorie deficit vs muscle building- A realistic week of eating in a build phase- Full body gym training for glutes, shoulders and overall muscle growth- How to handle cravings without guilt or “starting again Monday”- Why unsustainable gym challenges keep women stuck   I’m currently in a build phase, gaining weight intentionally to grow muscle before transitioning into fat loss. I share my weight trend, period update, progress reflections and how I decide when to increase calories. This is what real body recomposition looks like behind the scenes - not just highlight reels.   Subscribe for weekly eps on fat loss, muscle growth, balanced nutrition, body recomposition, and realistic online coaching insights.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/XPuCeO2TME0   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 

  In this episode, I break down the real reasons you’re not losing weight - even if you’re eating “healthy,” training hard, and trying to stay consistent. As an exercise physiologist and sports nutritionist, I walk you through the biggest fat loss mistakes women make and how to fix them without extreme dieting or obsessive calorie tracking.   We cover: - Unrealistic weight loss expectations and what healthy fat loss actually looks like- The 0.5–1% body weight rule for sustainable results- Why “low carb” and “high protein” marketing can stall fat loss- How poor meal planning leads to overeating and self-sabotage- Hormones, the luteal phase, and why your body image shifts before your period- The difference between weight loss and body recomposition- How all-or-nothing thinking is secretly ruining your consistency If you’ve ever said: - “I’m eating healthy but not losing weight.”- “I was good all week, then ruined it on the weekend.”- “The scale goes up and down and I feel like I’m failing.”- “I feel bloated and hate how I look before my period.” …this podcast will hit home. This is about sustainable fat loss, body recomposition, building muscle, and creating a calorie deficit in a way that actually lasts. No crash diets. No detoxes. No cutting out carbs. Just real education on nutrition, consistency, mindset, and how to stop self-sabotaging your results. If your goal is to lose body fat, tone up, build lean muscle, improve your relationship with food, and finally feel confident in your body without tracking every calorie, this episode is for you.   Subscribe for weekly body recomposition episodes, evidence-based nutrition advice, fat loss education, and behind-the-scenes of building a strong, confident body in your 30s.Listen here, OR watch the video for the full visual scoop!  https://youtu.be/b-ytt6uPabY   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 

  If you’re training hard, doing cardio, eating “healthy” - and your glutes and body still aren’t changing - this episode will explain exactly why. This episode is for you if you’re: - Doing lots of cardio but not seeing a toned or lifted body - Working out consistently but still unhappy with what you see in the mirror - Confused about whether strength training or cardio is better for fat loss - Trying to grow your glutes without calorie counting or extremes In this ep, I break down the exact training principles that actually change your body composition, based on science, not fitness trends. I share why burning more calories doesn’t lead to a toned body, why cardio can work against glute growth, and how to structure your workouts to build muscle, lift your glutes, and create real shape. If you want to build glutes, tone your body, and stop feeling frustrated despite working hard in the gym - this ep will change how you train.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/BgcioNxVCxc   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 

  If your clothes feel tighter and your first instinct is to eat less and train harder, this podcast is for you. In this ep, I break down why running back to restriction is the exact thing that sabotages body recomposition, fat loss, and muscle tone - and why learning to build muscle changed my body completely. I share my real experience with weight gain during a muscle-building phase, how I reframed the scale going up, and why gaining weight was the reason I now look leaner, stronger, and more defined. You’ll see real before-and-after photos at the same body weight, learn the difference between weight loss and body composition, and understand why eating more and training with intention is often the missing piece for women who feel stuck. I also walk you through how I train for hypertrophy, why progressive overload matters, and how to stop letting body image dictate your eating and exercise decisions. This ep will help you if you: Feel tempted to restrict whenever your weight goes upAre stuck in a cycle of dieting, overtraining, and frustrationWant to tone up and change your body shape, not just lose weightAre scared of eating more but want sustainable resultsHave tried every diet and still don’t feel confident in your body This is a realistic, science-backed look at building muscle without calorie counting, extremes, or self-sabotage - and why feeling uncomfortable for a season doesn’t mean you’re doing it wrong. If this helped you rethink restriction, muscle building, or body recomposition, let me know in the comments and subscribe to follow the rest of my journey.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/70Nd44oLpKg   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         

If you’re scared of eating more, frustrated that fat loss keeps stalling, or feel triggered every time the scale goes up, this episode will change how you see your body and your goals.   This episode is for you if you’re: - Trying to look toned but keep running back to calorie deficits - Afraid of weight gain, eating more, or coming out of fat loss - Lifting weights but still not seeing definition or shape - Triggered by clothes fitting tighter or small scale fluctuations - Stuck in the cycle of dieting, restricting, then starting over   In this episode, I break down why I’m intentionally gaining weight right now and how building muscle first is the fastest way to look leaner, stronger, and more toned long term - without calorie counting, punishment cardio, or extremes.   I’ll show you: - Why fat loss alone doesn’t create a “toned” look - The difference between getting smaller vs changing your body composition - How strength training, progressive overload, and eating enough actually reshape your body - Why cardio and HIIT don’t fix body composition when muscle is missing - What I’m eating during a muscle-building phase (realistic, balanced, no restriction) - How to navigate body image triggers when eating more or gaining weight   This is a real look at: - Building muscle as a woman - Body recomposition vs constant dieting - Healing your relationship with food and exercise - Letting go of all-or-nothing fat loss thinking   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/f-yOf0SRieQ   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 

If you’re eating “pretty well,” training consistently, and still wondering why your body isn’t changing, this video will hit uncomfortably close to home.   This episode is for you if you’re struggling with stubborn fat that won’t shift, especially around your stomach, despite exercising regularly and trying to eat healthy. If you feel like you’re doing all the right things but your physique doesn’t reflect the effort you’re putting in, this episode will help you understand why.   In this episode, I break down why training harder and eating less often backfires, the difference between fat loss and body recomposition, and why so many women stay stuck in an all-or-nothing cycle with food and exercise. We talk about under-fuelling, dieting fatigue, weekend overeating, and why consistency isn’t about being perfect, it’s about following the right strategy for your body.   You’ll learn why calorie cutting, random workouts, and chasing fat loss without a clear structure can stall progress, and what actually needs to change if you want to look toned, feel confident in your clothes, and stop restarting every few weeks.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/kTZxrai4A8U   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 

  I brutally reflect on why I failed most 2025 goals, uncover hidden self-sabotaging patterns, perfectionism triggers, mental health crisis, and how antidepressants flipped everything in weeks. Learn my exact lessons: replace shame with compassion, refine instead of restart, build 1% daily, detach worth from results. Set realistic 2026 goals together: glute & core muscle growth (calorie surplus, strength training focus), fat loss phase prep, business systems mastery, first employee hire, Fit & Free Academy HQ. Deep why behind goals (longevity after losing dad to bowel cancer, sustainable fat loss, helping women escape food obsession). Who I must become: organized leader, systems pro, consistent content creator. Vision board reveal: fittest in 30s, wedding planning, business class flights, 3-week Italian road trip cooking with locals. Journal prompts included: reflect on 2025 failures with curiosity, uncover excuses/emotions/self-sabotage triggers, define your deeper why, decide who to become.   OR watch the video for the full visual scoop!  https://youtu.be/4BWjshdQnjw   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 

Join my 12-month mission and 2026 body recomposition plan: building muscle first (12-week surplus phase starting Dec 29), then strategic fat loss for Euro summer prep, all without restrictive rules or challenges. In this ep I cover why challenges fail long-term, how to set non-restrictive standards, and my exact strategy: progressive overload training 4x/week, intentional surplus for glute/abs growth, lowered steps for metabolic priming, no calorie counting. Perfect for women looking not just to get smaller, but to get DEFINED through body recomposition: fat loss / building muscle, without calorie tracking in 2026, to look toned in your 30s.   OR watch the video for the full visual scoop!  https://youtu.be/HzhFcQyNW8Q   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 

Struggling to keep the weight off after finally losing it? You're not alone—this is the #1 frustration for most women in their fitness journey.   This episode is for you if you're struggling with maintaining weight loss, constant yo-yo dieting, regaining fat after a deficit, hormonal fluctuations messing with your scale, under-eating leading to binges, or feeling lost on how to eat at maintenance calories without tracking obsessively.   Join me behind-the-scenes of my 12-month body recomposition mission to look better in my 30s than at 25—no extremes, no strict calorie counting.   Discover how to: - Find your true maintenance calories easily (using my Lego block system + weekly weigh-in trends) - Stop reverse dieting forever and jump straight to sustainable maintenance - Fuel your body properly to avoid under-eating pitfalls - Train smarter: deload weeks, training to failure vs Pilates, building muscle for that toned look - Use hunger/fullness cues + flexible nutrition for real-life intuitive eating - Normalize the scale, detach your worth from numbers, and thrive long-term   Real talk: gym workouts (shoulder press, inverted rows, cable kickbacks, sumo squats), meal ideas (bacon egg muffins, slow cooker Mexican beef, bagels, Ninja Creami), vision boarding for 2026 goals, and upgrading my Fit & Free Academy app.   Perfect for women wanting sustainable weight loss, body recomposition, fat loss maintenance, hormone-friendly fitness, muscle building without extremes, and a balanced lifestyle.   Hit play for practical tips, motivation, and the secret to keeping results forever! 💪🍓   OR watch the video for the full visual scoop!  https://youtu.be/z3Tz2qD-gIk   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 

  In this episode, I share my honest body recomposition journey at maintenance calories during a performance phase, focusing on building muscle while losing fat at the same time. Get the full 8-week review: progress photos before and after, weight trends explained (including hormonal fluctuations), strength gains in hip thrusts and chin-ups, overcoming negative self-talk and disordered eating triggers, plus my exact game plan moving forward.   Perfect for women in their 30s wanting to look better than in their 20s, anyone chasing sustainable fat loss, muscle building, strength training progress, or balanced nutrition without restriction. Learn how to measure real progress, implement progressive overload, deload properly, and navigate social events during Christmas season – all while prioritizing mental health and body confidence.   OR watch the video for the full visual scoop!  https://youtu.be/b9GxKizCm70   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 

  Tired of yo-yo dieting, all-or-nothing mindset, emotional eating triggers, negative self-talk, and constant comparison spirals ruining your body transformation?   Join me on my fitness journey as I share the fitness progress from week 7 of my 12-month mission! Discover how cultivating a new weight loss mindset and implementing healthy habits led to significant fat loss and a flatter stomach without extreme diets or calorie counting. This video shows the real behind-the-scenes of achieving sustainable results and boosting confidence. 🤍   In this ep I dive deep into how to turn comparison into your superpower, stay consistent during busy social seasons, handle missed gym sessions without spiraling, and pivot when life throws curveballs (like a broken down car!).   Weekly meal planning, grocery hauls, high-protein meal prep recipes (marry me chicken pasta bake, ham & cheese egg muffins, spicy tuna bowls), adaptable workouts, journaling for mental health, and mindset shifts to break all-or-nothing thinking forever.   Perfect for women in their 30s wanting to look better than their 20s, overcome binge-restrict cycles, build self-trust, and achieve lasting fat loss with flexible nutrition and strength training.   OR watch the video for the full visual scoop!  https://youtu.be/DqNHRMuA62s   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 

If you’re tired of yo-yo dieting, emotional eating, binge-restrict cycles, and feeling guilty every time you crave chocolate or pasta – this video will completely change how you see food forever. In this week’s full day of eating + training vlog (Ep 138), I show you exactly how I eat chocolate, pasta, and bread EVERY single day while staying lean, and get stronger in the gym in my 30s. We'll dig into: - How to stop emotional eating and binge eating using 3 simple journal prompts- Why including chocolate daily actually helps you stay lean (reverse psychology that works)- Full body workout for women – best glute exercises for that shelf + round bum- High protein meal prep ideas that are delicious and stop night-time overeating- How to eat at maintenance, fuel performance, and still see body recomposition AKA losing fat AND building muscle at the same time- Ditching food rules, all-or-nothing mindset, and diet culture for good Drop a 🍫 in the comments if you’re ready to eat chocolate guilt-free and still get results!    OR watch the video for the full visual scoop!  https://youtu.be/sNQBePg_FJM   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 

This episode is for you if you want to build muscle, get stronger, enjoy cocktails + Greek food without bingeing afterwards, and finally stop the all-or-nothing cycle.   In this episode I’m kicking off a brand new strength block after two months of hypertrophy, taking a proper deload week, testing my 3RM (hip thrust, deadlift, bench press), and sharing exactly how I’m staying in a performance phase while on a family staycation in our Maroochydore AirBNB apartment.   What you’ll discover:- Why more training is NOT better & how periodized deloads transformed my body- How I eat out guilt-free: Greek lunch, Aperol spritz, ice cream – no saving calories, no overeating- Why “saving calories” for dinner always backfired into massive binges (story included)- Easy high-protein chicken salad sandwich hack when your routine is chaos- How testing strength every 3 months is the REAL measure of progress New episodes every week – subscribe so you don’t miss the next one on overcoming emotional eating! 💪   OR watch the video for the full visual scoop!  https://youtu.be/yRgLwjgYQwU   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    

If you’re sick of tracking every calorie, weekend binge cycles, and still not seeing body recomp results – this is the exact full day of eating + peak week Podcast that will change everything.   This episode is for you if you’re struggling with constant calorie counting, weekend overeating, feeling restricted on “clean” diets, yo-yo weight fluctuations, or never feeling satisfied while trying to stay lean. In this Week 4 peak week I show you REAL LIFE proof that you can eat M&M pancakes, protein cookies, chocolate dessert, cocktails with friends AND maintain your weight without ever opening MyFitnessPal again.   What you’ll discover:- My exact no-tracking maintenance calories formula (3 balanced meals + 2 snacks + dessert)- How I structure every plate for 35g protein, perfect portions & maximum satisfaction- Full day of eating at maintenance (meals that taste incredible)- M&M baked protein pancakes recipe + first-time peanut butter chocolate protein cookies- Easy satay chicken wrap meal prep (bulk prep macros, not boring meals)- How I broke the binge-restrict cycle forever by including “fun foods” daily- Peak week training intensity while hungover (real talk + RDLs)- The method that replaced calorie tracking for good- Why balanced eating + consistency beats perfection every time   If you want to stop obsessing over food, enjoy Christmas cocktails guilt-free, and still wake up leaner – listen now.     OR watch the video for the full visual scoop!  https://youtu.be/bqpv1R10mZI   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    

  If you’ve ever wondered why your motivation drops, your hormones feel chaotic, or your progress suddenly stalls, this Week 3 episode is absolutely for you. In today’s episode, I’m taking you behind the scenes of my “Look Better in My 30s Than at 25” journey. No extremes, no calorie counting, no perfectionism… just honest health, balanced nutrition, and training that supports your body. ✨ What you’ll hear in this episode:– My period arriving early and how hormones impacted motivation– How to pivot your workout routine when your body says “rest”– Grocery haul (Aldi + Woolies!) for high-protein, budget-friendly meal prep– A simple meal plan and how I prep for the entire week– Behind the scenes of being a UGC content creator for Ninja– The exact smoothie bowl recipe I’m obsessed with– Deep dive into mindset, anxiety triggers, and body image reframes– A full Sunday reset, Kmart organizing haul, and kitchen restock– Easy recipes: Chicken Schnitzel Caesar Salad + Thai Green Curry– What’s actually happening when you feel bloated, puffy, or “off” I’m sharing the ups, the downs, the bloating, the night sweats, the cravings, the low-energy days, the gym wins, and the messy middle, because progress isn’t linear, and you don’t have to be perfect to get results. 💛 SUBSCRIBE to follow the series. New episodes every Wednesday at 5AM AEST.Next week is PB Week, and I'm breaking down exactly how I change my body composition without tracking calories. 1% better every day. 💛   OR watch the video for the full visual scoop!  https://youtu.be/uSItMk1SAWY   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    

  This episode is for you if you’re struggling with period crashes, decision fatigue around food, or fearing the scale will ruin your day. I’m transforming my 30s to look better than my 20s without tracking calories, extreme diets, or letting food control my life.   Join Week 2 of my 12-MONTH body recomposition mission where I’m meal prepping in under 1 hour, training full-body 3x/week, honouring hunger cues, and balancing macros intuitively while maintaining weight in a Performance phase. If you’re tired of yo-yo dieting, underfuelling, or PMS mood swings, this vlog-style episode shows realistic self-care routines, period cycle tracking, sunset pizza dates, and mango smoothie bowl recipes that keep you energized, strong, and sane.     OR watch the video for the full visual scoop!  https://youtu.be/v9m6jvreo_Q   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  

  Want to look leaner, stronger, and more energized in your 30s than you EVER did at 25, without daily calorie counting or extreme diets? This episode is for you if you’re struggling with inconsistent training, yo-yo motivation, or feeling “stuck” maintaining despite years in the gym, and you're a woman who’s ready to stop coasting and finally build a body (and lifestyle) that LASTS.   In this episode, I’m kicking off Week 1 of my 12-MONTH transformation mission: a realistic, intentional, balanced lifestyle plan that delivers visible body recomp, strength gains, and all-day energy.   In this ep I reveal my 7 x 8-week block roadmap cycling through muscle-building, fat loss, and performance phases, so you can recomp your body while eating enough to feel amazing.   Learn why maintenance calories are my secret weapon for body composition changes, pull-up progress, and mental freedom from diet mentality. Plus:📈 Why I weigh myself 4x/week (and how to use the scale as objective data, not drama)🍫 Protein brownie ball recipe with dates for post-workout fuel🌟 The mindset shift from “discipline” to drive, and why structure over motivation   If you’re in your late 20s or 30s, tired of half-effort workouts, and ready for sustainable fat loss, muscle gain, and confidence that radiates, hit play and join the journey.   OR watch the video for the full visual scoop!  https://youtu.be/IyvkvGsKGRQ   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  

 Discover the nighttime routine that transformed my sleep and skyrocketed my energy! This ep is for you if you’re struggling with poor sleep or just generally wanting to turn a good sleep into a GREAT sleep, or if you're dealing with low energy, or overwhelming morning routines. Learn science-based, practical tips to optimize your nighttime routine, boost melatonin production, and enhance focus, productivity, and health. From reducing blue light exposure and managing stress to creating a relaxing bedroom environment, I share my simple, life-changing evening habits that prioritize deep, restorative sleep over hyped-up morning rituals. Perfect for busy professionals, overthinkers, or anyone seeking better sleep hygiene, this routine skips expensive gadgets and biohacks for actionable strategies that work. Listen now to unlock consistent energy, sharper focus, and a calmer mind by mastering how you end your day!   OR watch the video for the full visual scoop!   https://youtu.be/h_bockMcoo4   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  

The ultimate upper body workout plan to transform your back strength and physique! If you’re struggling with inconsistent gym results, poor posture, or lack of definition in your back, THIS IS FOR YOU. Join me as I break down a progressive overload workout routine to target shoulders, triceps, core, and upper back. Learn expert tips on proper form, muscle activation, and progressive intensity to maximize muscle growth and improve posture. Plus, get practical nutrition advice, including a high-protein breakfast idea for post-workout recovery. Perfect for full time girlies aiming to build muscle, boost core strength, and stay motivated with a science-based fitness plan that ACTUALLY works.   Watch the video for the full visual scoop!  https://youtu.be/163qxCXI6yI   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  

Discover the ultimate high-protein recipes just like this Bolognese gnocchi recipe that transformed my body and stopped me from overeating!   This video is for you if you’re struggling with meal planning, overeating, and as a result struggle to achieve your body composition goals long term.   Join an accredited sports nutritionist and exercise physiologist, as I share a delicious, easy meal prep recipe from my ebook, "The Look Like You Work Out Cookbook."   Learn how to make this satisfying Bolognese gnocchi that’s high in protein, low in calories, and perfect for weight loss and healthy eating. I’ll cover tips to overcome carbophobia, balance macronutrients, and create meals that keep you full: physically AND MENTALLY. From browning beef mince to adding flavourful herbs and cheese, this step-by-step guide is ideal for beginners and time-poor women.   Watch to master meal prepping, boost nutrition with fiber-rich veggies, and enjoy a pasta dish that supports your fitness journey.   By the way! If you like this, and would like more food like this, check the link below for more healthy recipes and leave a comment for what you want to cook next!   Link to "The Look Like You Work Out Cookbook" ebook: https://lauraswingler.com/eatthisinstead/   00:00 - Introduction to this High-Protein Bolognese Gnocchi Recipe00:30 - Why This Recipe Helps Stop Overeating02:00 - Benefits of Pasta for Meal Prep and Nutrition04:00 - Overcoming Carbophobia and Restriction Mindset06:00 - Cooking the Bolognese Sauce: Step-by-Step08:00 - Cooking Gnocchi and Assembling the Dish10:00 - Taste Test and Final Thoughts on Healthy Eating   #HighProteinRecipe#HealthyEating#MealPrepIdeas#BologneseGnocchi#WeightLossMeals#HealthyPastaRecipe#NutritionTips#EasyDinnerIdeas#FitnessNutrition#StopOvereating   Tag me on Instagram with your creations!   Watch the video for the full visual scoop! https://youtu.be/eQZE9HXHfUE 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

Discover easy, high-protein meal prep ideas to transform your busy days!   This episode is for you if you’re struggling with meal planning, feeling overwhelmed by healthy eating, or unsure how to balance nutrition without sacrificing flavour.   Join me for a full day of delicious, nutrient-dense recipes, including a berry smoothie bowl, quick pad see ew stir fry, and a mouthwatering slow cooker chicken tikka masala.   Perfect for busy moms, full-time workers, or anyone craving simple, healthy meals that support fitness goals.   Learn time-saving meal prep hacks, how to enjoy carbs guilt-free, and tips for sustainable nutrition.   Don’t miss these easy recipes, high-protein snacks, and balanced meal ideas.   Tag me on Instagram with your creations! Watch the video for the full visual scoop! https://youtu.be/lqWVChIRfUU   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

 This episode is for you if you’re struggling with low energy, lack of focus, or building consistent healthy habits.   Join me as I share my step-by-step morning routine, packed with actionable tips to wake up early, stay hydrated, practice mindfulness, exercise, and fuel your day with a high-protein breakfast.   Learn how to incorporate meditation, natural light exposure, and journaling to boost your mood, achieve your goals, and live your best life.   Perfect for my girlies wanting to get more out of their day with productivity hacks to optimize their daily routine.   Watch the video for the full visual scoop! https://youtu.be/ILixTYnBD34   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

  Discover the truth behind TikTok weight loss myths!   Is your diet/routine just an overhyped trend, or is there ACTUAL evidence to back it up? Find out in this video as we cover diet trends, overhyped supplements, and unsustainable weight loss hacks.   Join me, an accredited sports nutritionist with a bachelor’s in exercise physiology as I debunk popular fads like apple cider vinegar gummies, ice-cold water metabolism boosts, greens powders, pink Himalayan salt drinks, and 21-day smoothie detoxes.   Learn what are the REAL keys to sustainable weight loss.   Say goodbye to marketing BS and influencer scams, & get practical, evidence-based tips to fuel your body, manage appetite, and achieve lasting results.   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

The truth about low-calorie diet foods for weight loss! Struggling to choose the right snacks to support your weight loss journey without sacrificing satisfaction? This episode is for you!   Watch the video for the full visual scoop! https://youtu.be/KHZZBlduroQ   In this episode, we dive deep into comparing popular low-calorie, high-protein snacks like candies, chips, and ice cream against their regular counterparts to uncover if they’re worth the hype or just a marketing ploy.   From taste tests to portion size breakdowns, we go into the calories, protein content, and cost to reveal what truly works for sustainable weight loss.   Watch to help make informed choices and boost your weight loss!   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

  Struggling to lose belly fat despite trying just about every diet and workout?   This episode is for you if you’re frustrated with weight gain, yo-yo dieting, or feeling stuck in your fitness journey.   Discover the 7 healthy habits that were secretly sabotaging my weight loss and how I transformed my body by fixing them! From labelling foods as good or bad to obsessive body checking, I break down the mistakes that caused belly fat gain and share science-backed principles for sustainable fat loss.   Learn how to fuel your body properly, train your core effectively, and build lasting habits for a confident, toned physique. 🏋️‍♀️💪   Listen to avoid these common pitfalls!   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

This episode is for you if you’re struggling to plan the perfect day trip in Melbourne!   Watch the vlog here: https://youtu.be/8O6zN3PuWUs   In this quick update I take you with me on my little weekend getaway to Melbourne, exploring the best of Melbourne’s food, shopping, and culture. From a high-protein breakfast with to spiced pumpkin bagels with cream cheese, I share top foodie spots like for delicious pastries and coffee.   Plus, my review on an Australian-themed restaurant for my brother’s birthday.    00:00 - Introduction to Melbourne Vlog 01:04 - High-Protein Breakfast Prep 02:15 - Tasty Bagel Review 03:00 - Victoria Market Pastries & Coffee 03:31 - DFO Shopping Haul 04:18 - Brother’s Birthday Dinner Plans 05:03 - Exotic Menu Excitement   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    

  Want to meal prep delicious, high-protein meals on a budget without spending hours in the kitchen?   This episode is for you if you’re struggling with time-consuming meal prep, soggy leftovers, or expensive healthy eating.   In this ep I plan, shop, and prep a week’s worth of satisfying meals for under $100! From quick high-protein bagel breakfasts to fresh burgers and flavorful gnocchi lunches, I’ll show you step-by-step how to make budget-friendly meal prep easy, tasty, and perfect for busy lifestyles.   Learn tips to keep meals fresh, avoid boring food, and achieve your body composition goals with simple recipes that don’t break the bank.   🍔🥯 Hit play to transform your meal prep game and enjoy healthy eating all week long! 00:00 - Introduction to Budget-Friendly Meal Prepping00:29 - Step 1: Planning Your Meal Prep03:46 - Making High-Protein Bagel Breakfasts05:34 - Prepping Breakfast for the Week07:20 - Meal Prepping Lunch: Gnocchi Recipe08:23 - Dinner Prep: Fresh Burgers vs. Pre-Cooked Meals13:37 - Secrets to Satisfying Meal Preps   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