The Fit & Free Podcast is for the women who want it all. To feel strong and confident in their bodies as well as enjoying a sneaky marg on a Friday night. I'm an exercise physiologist and sports nutritionist, here to teach you how to achieve your body goals without food and your body controlling your life.
If you’re scared that eating more carbs will make you gain weight, this vlog will show you why cutting them out could actually be holding back your body recomposition results. This episode is for you if you’re struggling to tone up, feel leaner, improve your gym performance or eat enough food without fearing carbohydrates. I’m sharing exactly how I include carbs at every meal while working towards a stronger, leaner and more defined body — without extreme dieting or obsessively tracking every calorie. Come 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 thi episode: ✨ Why carbohydrates do not automatically cause fat gain ✨ 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 for digestion and gut health ✨ 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 If you want to lose fat, build muscle, tone your body and improve your relationship with food without cutting out carbs or following another restrictive diet, subscribe and follow along with my body recomposition journey. 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 carbs why carbs fit into a fat loss phase what balanced meals look like for body recomposition the role of protein, carbohydrates, fats, and fibre what I eat in a fat loss phase how I meal prep for fat loss without boring diet food how to manage hunger during a fat loss phase how to stop emotional eating without restriction why rest and recovery support your results my 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 loss Easy high-protein meal ideas (breakfast, lunch, dinner, snacks) My fat loss routine (steps, workouts, daily habits) Realistic weekend eating How to stay consistent even when you’re tired, busy, or unmotivated Smart 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
