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PODCAST

The Fit & Free Podcast

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.

health & fitness nutrition

All Episodes

14:00

120. The Anti-Perfectionist Weight Loss Routine That...

The Fit & Free Podcast ·

2025/08/05

Lose 10 kilos without extreme dieting, without counting calories, still enjoying weekends, no starting over on Monday, and feel your best with my science-backed daily routine! By the end of this episode, you're going to know the exact routine that I've been following, how it's actually backed by science, why it worked, and how you can copy it for yourself. This is NOT about quick fixes. This is about a sustainable fat loss plan that works with your real life. Learn how to reduce decision

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19:41

119. STOP Wasting Time at the Gym! My 60-Minute...

The Fit & Free Podcast ·

2025/07/29

Want to transform your body and feel confident in the gym by summer 2025? This episode is for you if you’re struggling with inconsistent workouts, lack of structure, or not seeing results despite your efforts. I'm going to dive into a science-backed, sustainable exercise routine designed to build muscle, burn fat, and achieve a toned physique. I cover key principles like progressive overload, proper form, mind-muscle connection, and optimal training frequency (3-4 days a week, 10-20 sets

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20:59

118. WHAT I EAT IN A DAY TO LOSE WEIGHT & TONE: How I...

The Fit & Free Podcast ·

2025/07/22

Discover the exact strategies I used to lose 8 kilos and feel more confident than ever in this "What I Eat in a Day" Podcast!This episode is for you if you’re struggling with sustainable fat loss, managing cravings, or building a healthy relationship with food. Follow my journey from intentional muscle gain in 2024 to a successful fat loss phase, with practical tips on high-protein meals, calorie deficit strategies, and satisfying recipes like protein baked pancakes, burrata ham salad,

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20:13

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

The Fit & Free Podcast ·

2025/07/15

Struggling to lose weight and actually keep it off? This video is for you if you’ve been stuck in the cycle of losing and regaining the same 5-10kg, constantly starting over every Monday, or obsessing over the scale without seeing results.You’ll learn:✅ Why calorie deficits DO work-but only when done right✅ How to track your food and stay consistent without losing your mind✅ The real reason most women fail at fat loss (it’s not what you think)✅ Why cardio is NOT required to get lean and

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12:35

116. You’re going to lose 5kg & tone up by Summer...

The Fit & Free Podcast ·

2025/07/08

Watch this on Youtube -https://www.youtube.com/playlist?list=PLMqUdKeB9WkiTeudwZQtwm-ZGdLrGHvq_Struggling to lose fat and tone up, even though you’re eating clean and working out? This episode shows you how to drop 5kg and get lean by Summer 2025 - without restrictive diets or tracking calories. 📍 This is for you if: • You’ve restarted “being good” every Monday (and lost count) • Your pants are tighter and it’s messing with your confidence • You want to be consistent… but don’t know

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22:01

115. “it’s fine when the food is out of sight and not...

The Fit & Free Podcast ·

2025/07/01

You try to keep junk food out of the house… But the second you finally let yourself have one spoon of peanut butter - or a handful of fries -you spiral. You keep going. And you promise yourself: “I’ll just be better tomorrow.” Sound familiar? In this episode, I’m sharing how my client Sally went from constantly losing control around peanut butter to feeling strong, in control, and actually seeing results that last. Not because she restricted harder. But because we changed why she was

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45:31

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

The Fit & Free Podcast ·

2025/06/24

Losing fat is hard.Keeping it off? That’s where most people fail. The stats don’t lie - most people regain the weight they lose within a year. But that won’t be you. In this episode, I’m sharing 8 research-backed habits that have helped me - and my most successful clients - successfully lose fat and keep it off for good. No gimmicks. No rigid food rules. Just simple, powerful strategies that actually work in real life. P.S. Please review my podcast, as it really helps get it out to

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36:17

113. How to get MORE results out of your work outs....

The Fit & Free Podcast ·

2025/06/17

In this ep, I break down:✔ The 3 most common mistakes women make in the gym ✔ Why you’re exercising hard but stilldon't look like you work out ✔ The difference between individual workouts vs. strategic programming ✔ What you need to focus on if you want visible definition If you’ve ever: Switched between HIIT, Pilates, and spin classes but feel “soft” Lifted weights but haven’t gotten noticeably stronger Worked out 4+ days a week and still don’t look toned… This episode is your

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14:47

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

The Fit & Free Podcast ·

2025/06/10

Picture this:You come home tired. You’ve been “good” all day—no snacks, stuck to your calories, skipped the chocolate. Then one piece turns into three… Three turns into eight… And by morning, you’re planning to skip breakfast and cut carbs “to make up for it.” If you can relate to any of this, and you’ve ever said: “I’ve already ruined it… might as well keep going,” this episode is for you. P.S. Please review my podcast, as it really helps get it out to more women that need to hear this

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36:04

111. Why your Diet / Calorie Deficit is NOT WORKING....

The Fit & Free Podcast ·

2025/05/20

📍New to this series? Catch up first:→ [Part 1] → [Part 2] If you’ve ever thought… “I’ve ruined everything, I’ll start again Monday.” “I just need more willpower to get back on track…” …you are not lazy. You’re likely stuck in an all-or-nothing mindset—and that’s exactly what we’re unpacking in this episode. In Part 3 of this series, I break down the real reason your diet keeps derailing—even when you’re trying your hardest to be consistent. And no, it’s not because you “lack

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25:01

110. Why your Diet / Calorie Deficit is NOT WORKING....

The Fit & Free Podcast ·

2025/05/13

When my client finally became aware of what I share in this episode…She dropped 5kg in just six weeks. And this can totallybe your reality too. If you’ve been telling yourself you just need more willpower, more discipline, or to “just be better” to reach your goal weight / physique—think again. In Part 2 of this 3-part series, I unpack one of the biggest (but most overlooked) reasons women can’t stick to their calorie deficit. 🛑 Spoiler: It’s not because you’re lazy or lack

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22:43

109. Why you can't stick to your Calorie Deficit...

The Fit & Free Podcast ·

2025/05/06

Welcome to a brand new 3-part mini-series on why you can’t stick to your calorie deficit—and why that’s the real reason you’re not seeing the changes you want in your body.In Part 1, I break down the #1 reason this happens: 👉 Your calorie deficit is simply set up wrong. We cover: Why most calorie calculators give you numbers that are way too low How underfueling creates late-night cravings and binge cycles The tactics women are using to “stick to” their deficit that are actually

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15:29

108. Copying Influencers workouts is keeping you...

The Fit & Free Podcast ·

2025/04/29

If you’ve been consistently working out—maybe you're saving random influencer workouts, following YouTube routines, doing group fitness, or even weights sessions, smashing yourself 3-5x a week—but still don’t look like you even work out… this episode is for you.In this one, we’re breaking down: Why random workouts = random results 🫠 The truth about why you’re not losing the last few cm / toning What ACTUALLY transforms your body with LESS WORK Why more consistency alonewon'tget

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33:35

107. From Yo-Yo Dieting to 10kg Down & her first Half...

The Fit & Free Podcast ·

2025/04/22

You’ve probably been told that to lose weight and look toned, you need to cut carbs, eat 1200 calories, and train like a maniac. But what if that’s exactly what’s keeping you stuck?In today’s episode, I break down the exact mindset, lifestyle, and habit shifts that helped my client Bec lose 10kg, keep it off, sculpt her body AND run her first half marathon—without restriction or burnout. This episode is NOT about how long she was in a calorie deficit. This episode dives deep into: The

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32:11

106. Plateaued After Losing Weight? Here’s Why You’re...

The Fit & Free Podcast ·

2025/04/15

If you’ve lost weight—5, 10, even 20 kilos—but now you’re in this weird place where you still aren’t quite happy with your body composition, THIS ONE'S FOR YOU.Maybe you’ve been stuck eating low calories, training hard, and watching the scale obsessively… but your body composition hasn’t changed. You’re not seeing that lean, toned look you’re chasing—especially around your waistline—and you have no idea what to do next. In this episode, I break down: Why staying in a calorie deficit

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37:28

105. Focusing on Fat Loss, & Skipping Maintenance /...

The Fit & Free Podcast ·

2025/04/08

If your goal in 2025 is to actually look like you work out—to feel strong, lean, and toned—this episode is your roadmap.After 12 months in a dedicated muscle-building phase, I’m breaking down the 10 biggest lessons I learned. From overcoming the fear of weight gain to finally building the glutes I always wanted, this episode is a combination strategy, and mindset shifts. We chat about: Why Maintenance and Muscle Building aren't the enemy, and they are just as important as fat

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26:08

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

The Fit & Free Podcast ·

2025/01/15

In this episode of The Fit & Free Podcast, I dive into the common misconception that eating healthy automatically leads to weight loss.Many active women find themselves eating what they believe is a "healthy" diet, but the results won't show on your body.I explain why simply choosing the "healthy" optiondoesn't always equate to fat loss, and how other factors can impact your results more. I also touch on a couple ofimportant mindset shifts that help you understand why focusing on

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15:51

103. Why Most New Year’s Resolutions Fail—And How to...

The Fit & Free Podcast ·

2025/01/08

Welcome to the first episode of the year! ✨ This one is all about reflecting on the past year, setting realistic goals for 2025, and breaking free from the patterns that keep you stuck. With that being said, this episode is really designed to be used as a resource for you to come back to time and time again!Here’s what we’re covering: ✅ Why 91% of New Year’s resolutions fail by February—and how to avoid becoming a statistic. ✅ How to align your daily habits with the person you want to

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17:33

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

The Fit & Free Podcast ·

2024/12/25

If you haven't listened to the previous 5 episodes, I highly recommend you go back and listen to them in order, as each episode builds upon the last, so that's how you'll get the most out of them! In this episode, we’re diving into one of the most frustrating parts of the fitness journey: plateaus. We’ll talk about why they happen, how metabolic adaptation plays a role, and how you can stay motivated when things aren’t moving as quickly as you’d like. I’m also sharing the power of diet

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23:56

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

The Fit & Free Podcast ·

2024/12/18

Episode 5 of the Fat Loss Series! If you haven't listened to the previous 4 episodes, I highly recommend you go back and listen to them in order, as each episode builds upon the last, so that's how you'll get the most out of them! In this ep, we're talking about the importance of setting realistic goals, AND how to ACTUALLY track your progress, so that you KNOW when you're on the right track to your goals, as opposed to letting your emotions/ what you look like in the mirror/the number on

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141 results

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