The Fit & Free Podcast

 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 

  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 

  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 

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 

  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 

  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 

  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 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 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 

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 

  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 

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 

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