All Episodes

173. I stopped making my body a priority and nothing fell apart

171. I eat carbs at every meal and I'm more toned than when I cut them

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

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

168. High protein balanced meals I eat & how I train to make life feel illegally good

167. The food that finally gave me a flat stomach, and I eat it every day (Phuket to the Netherlands) Travel VLOG.

166. I look leaner than ever even though the scale went up! here's why

165. I stopped dieting and my body finally changed. here's what I eat now

164. 12 weeks into my fat loss, & here’s what actually changed

163. I broke my fat loss plateau eating MORE food, not less

162. I stopped doing cardio for my fat loss phase. here's what actually happened | Body Recomposition Week 29

161. Halfway through my fat loss - here's what I actually eat every day

160. A full week of what I eat to stay lean - no tracking calories, no rules

159. How I lost belly fat without cutting carbs

158. How I meal prep for the week without eating boring healthy food

157. How I fixed my skinny fat body without bulking up

156. A full week of what I eat to stay lean: no tracking, no rules

155. Sustainable fat loss: what nobody tells you about how it actually works | Body Recomposition Week 23

154. How lifting weights changed my body, without turning me into a bodybuilder

153. I'm eating over 2500 calories & 130g protein!! What I Eat In a Day To Build Muscle

152. The High-Protein Meals + Gym Workouts Helping Me Build Muscle in My 30s (as a full time foodie)

151. I Include All Foods & Still look more TONED | Body Recomposition Week 19 (honest update)

150. I STOPPED Emotional Eating and Completely Changed My Body (BODY RECOMP JOURNEY)

149. 2026 is the end of keto the start of balanced nutrition here's what will work

148. The Harsh Truth: Why You’re Still NOT Losing Weight

147. Glute Workout

146. I am gaining weight…

145. how to gain weight for skinny girls

144. Build or Cut? The Step-By-Step Game Plan | Body Recomposition Week 12

143. Let's Plan 2026 Goals Together | Body Recomposition Week 11 (Realistic Goal Setting)

142. My 2026 Body Recomposition Plan Revealed (Do It WITH Me) | Week 10 Performance Phase

141. How I'm Keeping the Weight Off Without Restriction | Body Recomposition Week 9 (Performance Phase)

140. I Tested My PRs After 8 Weeks & What Actually Changed In My Body | Body Recomposition Week 8 (Strength Reset)

139. I Stopped Being All or Nothing & It Changed Everything | Body Recomposition Week 7 (Holiday Balance)

138. I Include All Foods & Still Get Leaner | Body Recomposition Week 6 (No Food Rules)

137. I Hit a PLATEAU & Here's What Actually Worked | Body Recomposition Week 5 (Deload + Recovery)

136. What I Eat as a Foodie Building Muscle Definition WITHOUT Tracking | Week 4

135. I Hit a PR Then My Body Said STOP | Body Recomposition Week 3 (Strength + Recovery) 3

134. I Ate MORE Food & Got DEFINED | Body Recomposition Week 2 (Meal Prep + Strength Training)

133. 12 Months to Look Better in My 30s Than I Did at 25 | Let’s Do a Body Recomposition Glow Up (Week 1)

132. Ultimate Night Time Routine that helped me lose 8kg: Productivity Hacks for achieving more

131. Workout with me | Mic'd Up Morning Workout and Day in Noosa | Tips for an hourglass body

130. I STOPPED Overeating and Lost Belly Fat with This | Cook with Me

129. Discover My High Protein Diet: What I Eat in a Day to Stay Fit as a full time working girlie

128. Reset Your Morning Routine with ME! 7 Science-Backed Healthy Habits to Beat Burnout

127. DANGEROUS 2025 TikTok Weight Loss Myths EXPOSED by Nutrition Expert!

126. TRYING LOW calorie foods for Weight loss BACKED BY SCIENCE!

125. These Weight Loss Habits are secretly making you GAIN belly fat.

124. Melbourne Blog ✈️ Places To Eat in Melbourne | the BEST bagel & Steak!!

123. Can Busy Girls REALLY Meal Prep for Under $100?

122. How to eat High Protein on your BUSY DAYS! Meal prep, high protein breakfast, easy healthy food.

121. Healthy Girl Guide to a Glow-Up: 10 Habits That Will Change How You Show Up and help you lose weight in 2025

120. The Anti-Perfectionist Weight Loss Routine That Actually Worked (Copy It)

119. STOP Wasting Time at the Gym! My 60-Minute Routine to ACTUALLY look like you workout by summer 2025

118. WHAT I EAT IN A DAY TO LOSE WEIGHT & TONE: How I lost 8kg in less than 3 months *healthy + realistic*

117. HOW I LOST 10KG from 72kg → 62kg + realistic tips and motivation

116. You’re going to lose 5kg & tone up by Summer 2025 and here’s how to ACTUALLY make it happen

115. “it’s fine when the food is out of sight and not it the house” is exactly why you don’t look like you workout

114. 8 Habits That Help You Keep the Weight Off for Life

113. How to get MORE results out of your work outs. Stop making these 3 gym mistakes!

112. The Real Reason ‘One Bite’ Always Turns Into a Blowout

111. Why your Diet / Calorie Deficit is NOT WORKING. (P3)

110. Why your Diet / Calorie Deficit is NOT WORKING. (P2)

109. Why you can't stick to your Calorie Deficit (Part1: The REAL reason you don’t look like you work out)

108. Copying Influencers workouts is keeping you stuck in the skinny-fat cycle.

107. From Yo-Yo Dieting to 10kg Down & her first Half Marathon: Bec’s Story

106. Plateaued After Losing Weight? Here’s Why You’re Still Not Lean & Toned

105. Focusing on Fat Loss, & Skipping Maintenance / Muscle Building? Here’s What You’re Missing

104. Just Because You’re Eating Healthy Doesn’t Mean You’ll Lose Weight

103. Why Most New Year’s Resolutions Fail—And How to Set Health & Fitness Goals That Last

102. FAT LOSS SERIES 6. What to do When Your Calorie Deficit STOPS Working.

101. FAT LOSS SERIES 5. Measuring Progress the RIGHT Way

100. FAT LOSS SERIES 4. Building Healthy Habits That Stick

99. FAT LOSS SERIES 3. The Right Way to Exercise for Fat Loss

98. FAT LOSS SERIES 2. WANT TO DROP THE UNWANTED FAT? DO THIS WITH YOUR NUTRITION

97. FAT LOSS SERIES 1. ARE YOU STILL MAKING THESE FAT LOSS MISTAKES!?

96: From Overexercising to True Balance (and a Booty! 🍑😉) with Jen

95. Is STRESS Stopping You From Losing Weight? with Molly

94. How to Get a Snatched Waist

93. Overcoming Gym Anxiety: A Pep Talk Condensing 4 Years into 18 minutes 😉

92. Thinking About Calories 24/7?! You NEED to Listen to This.

91. Inner Self-Confidence, a Lean Physique, AND Food Freedom: How Liz's Life transformed from the Inside Out

90. Should You Cut, Bulk, or Recomp? (Spoiler: It’s Probably NOT Time for a Cut)

89. From Under eating & Over exercising to Food Freedom without Sacrificing a Toned Body: Claudia’s Journey

88. How to Stop Overeating on the Weekend

87. Why the food noise in your head just won't stop!

86. Until you start doing this ONE THING you won't see change in your body

85. 4 Signs your diet rules & restrictions are the reason you're NOT seeing change in your body

84. Why fixing your constant thoughts about calories is SO MUCH BIGGER than just you ❤️

83. I cut out chocolate and here's what happened! 😱 The consequences of cutting out soul foods

82. How to find lasting food freedom and THRIVE in life, with Sheridan Jackson

81. 3 BIGGEST reasons why you don't look toned, and how to fix it!

80. What if a calorie deficit WASN’T the fastest way to reach your body goals?

79. How to ACTUALLY TONE UP your body without un-doing your progress.

78. The secret to nailing your exercise so that you see WEEKLY toning progress

77. How I'm building my BEST BODY yet, in 2024, and how YOU can too!

76. How to put an END to bad body image days, with Sig Fisher

75. How to change your self-talk to MAXIMISE results in your body, with Psychologist Kim Edwards

74. How Overcoming my Addiction to MyFitnessPal allowed me Lose Fat & Build Muscle

73. The NUMBER 1 thing that caused a Quantum Leap in my Body Composition

72. From eating low cals & burning off her food with nothing to show for it, TO a mother of 2, a business owner, AND SHE'S NEVER LOOKED BETTER - with ExPhys Karla Bosnar

71. 30 lessons from 30 years - PART 2

70. 30 lessons from 30 years - PART I

69. Losing Weight & Toning Up: The Smart Way! with Robyn Shaw

68. Why you keep going over your calories on MyFitnessPal (and it's NOT a discipline thing!)

67. "Working off" and "earning" your food: what to do when food is the enemy, and exercise is a form of punishment

66. Why we feel food guilt, and how to STOP it.

65. How to Eat Out Guilt-Free, WITHOUT impacting your body goals.

64. The biggest fatloss BLIND SPOTS ep 4: Is losing fat and getting the body you want even POSSIBLE for YOU? Find out 🎧

63. The biggest fatloss BLIND SPOTS ep 3: Should you be in a calorie deficit to get the body you want?

62. The biggest fatloss BLIND SPOTS ep 2: How to know when it’s the right time to change your exercise/nutrition strategy

61. F&FA success story - "I didn’t understand how I was eating more food, and I was losing so much weight and had much more muscle definition within the first 3 months "

60. F&FA Success story - from eating under 1200cals & doing cardio DAILY, to going on trips eating out guilt free, and deadlifting over 90kg

59. The biggest fatloss BLIND SPOTS ep 1: WTF are blind spots, and how can they take your nutrition & exercise to the next level?

58. The elephant in the room when it comes to increasing your calories

57. Are you navigating your nutrition/exercise journey backwards? Conversation with Sheridan Jackson

56. The Protein Episode: WHY you shouldn't wait another SECOND to nail your protein intake

55. Exercise hacks that transformed my glutes and back - Part II.

54. Exercise hacks that transformed my glutes and back - Part I.

53. How to ACTUALLY see results from all your hard work with your EXERCISE

52. The key to sustainable fat loss/toning: How you THINK about food PART II

51. The key to sustainable fat loss/toning: How you THINK about food PART I

50. How to ditch the scales for EVER. and then embrace the scales.

49. Navigating MyFitnessPal, calorie tracking, and ditching Diet Perfectionism

48. Body checking is putting the E-brake on your body goals. HERE'S WHY.

47. Fit & Free Academy success story - from feeling trapped in low calorie diets and exercising 6x a week to looking the best she ever has at 41

46. Doors OPEN for Fit & Free Academy LAST TIME THIS YEAR

45. SKINNY-FAT SERIES: This could be the most important episode you hear from me.....and it's got nothing to do with exercise or nutrition!

44. SKINNY-FAT SERIES: From ZERO energy and 3 coffees a day, to fuelling her body and putting her physique goals on AUTOPILOT

43. SKINNY-FAT SERIES: Increasing my calories - What is was REALLY like navigating this difficult journey psychologically

42. SKINNY-FAT SERIES: 7 signs you're not eating enough, and how that's keeping you in the skinny-fat cycle

41. SKINNY-FAT SERIES: How to eat more/increase your calories, WITHOUT gaining weight

40. SKINNY-FAT SERIES: MYTHS that are stopping you from reaching your body goals

39. SKINNY-FAT SERIES: Signs it's time to build muscle and STOP losing weight

38. Is the 1200 calorie (or lower) diet REALLY the best way to tone up and reach your ideal body????

37. Are you eating/exercising because you HATE yourself, or because you RESPECT yourself?

36. Take the breaks off your fitness journey and tone up 10x faster

35. How to include all your fav foods in your diet WHILST losing fat

34. 10 things keeping you skinny-fat, and holding you back from your ideal body

33. My fitness journey: A decade of mistakes and lessons condensed into 35 minutes

32. "Bad"/"unhealthy" foods: Could these labels actually be doing more harm than good?

31. Reverse dieting: FACT or FAD?

30. Why focusing on burning calories is CAUSING your fat loss plateau

29. Yes you CAN eat more without gaining weight. Here's how

28. No period, now what? Hypothalamic Amenorrhoea: The signs, the science, and my recovery

27. How this badass mum lost fat by DOING LESS

26. The quickest way to reaching your body goals with NUTRITION

25. The (yo-yo) dieter cycle: Are you in it? Know the signs, and exactly how to get out of it

24. Zero energy: signs and symptoms, why it's happening, and what to do about it!

23. SKINNY-FAT!? 1 shift that will skyrocket your weight loss/toning journey

22. Could your slow metabolism be holding you back from sustainable weight loss?

21. Slaying my body image demons: From in tears and complete mental breakdown to an ego death and massive personal growth

20. The dark side of exercise: my unhealthy relationship with it, and how I recovered

19. HOW AND WHY you should give yourself unconditional permission to eat

18. Community question answered: Difference between exercise phases, and why you should care

17. When it comes to calories: less isn't better, ENOUGH is better, with @naturally_nina_

16. How I ate out every single day and trained once in 2 weeks without gaining weight

15. The magic pill everyone is looking for, and noone is taking, with @gainswithains_

14. Toxic diet culture, "healthy eating", and food freedom with Christina Mollenhauer

13. Eating to TRAIN instead of training to EAT, with Power-Lifter Jeannie V

12. How lifting went from being a chore to being Kim's self care activity. The aesthetics became the side bonus

10. Higher calorie days? Feeling guilty for missing workouts? YOUR QUESTIONS ANSWERED

11. How to grow your glutes in 2023

9. Do you need to track to drop fat? How I went from calorie obsessed to food freedom.

8. Key shifts to make 2023 the year you FINALLY get the body you want

7. This boss babe business owner AND mother went from 500 calorie crash diets to eating whatever she wants and being in the best shape of her life at 40. Alana's story

6. Why challenges should be illegal, and habits that will ACTUALLY help you reach your health and fitness goals in 2023

5. How Bec went from only eating dinners, and secret bedroom workouts, to knowing her worth and getting lasting definition in her body

4. Why ‘fat’ burning zone does not equal burning body fat & why fasted cardio doesn't burn fat, and how you CAN speed up your fat loss

3. The quickest way to reaching your body goals with EXERCISE

2. How to navigate the silly season whilst staying on track with your body goals

1. My fitness journey. Hypothalamic amenorrhoea, 1200 calorie diets, and gym challenges.