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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

21:11

94. How to Get a Snatched Waist

The Fit & Free Podcast ·

2024/10/15

If you’re frustrated because you’ve been eating clean, cutting carbs, and still aren’t happy with your mid-section, this episode is for you.In today’s episode, we’re diving into one of my favourite topics—building muscle, specifically in the abs and core, for a toned mid-section. I’ll share how to achieve a snatched look whilst addressing the common mistakesthat I see so many women make along the way. I've been speaking to so many of you and it's so crazy how much BS there is out there

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18:29

93. Overcoming Gym Anxiety: A Pep Talk Condensing 4...

The Fit & Free Podcast ·

2024/10/08

In today’s episode, I’m diving into something I’m super passionate about: overcoming gym anxiety. I struggled with it for SO long at the start of my fitness journey—feeling out of place, afraid to lift heavy, and convinced everyone was watching me. I share my own experiences and how this fear held me back from reaching my goals. In this ep you'll learn: •Why facing this fear is crucial for your progress. •Simple tactics to helpyou feel confident in ANY gym setting. If you're new to the

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27:07

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

The Fit & Free Podcast ·

2024/09/24

If you’re constantly thinking about food, stressing over your calorie budget, losing control around food and restricting to make up for it this episode is for you…“It’s September and you’re already talking about Christmas?!” You bet I am! I’m absolutely OBSESSED with Christmas—everything from decorating the tree to, of course enjoying the food! 🎄✨ But it wasn’t always like that for me. Years ago, the holidays were a source of anxiety and stress for me when it came to food and

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39:02

91. Inner Self-Confidence, a Lean Physique, AND Food...

The Fit & Free Podcast ·

2024/09/17

I’m on such a high after an amazing conversation with my long-term client, Liz. Her story is SO inspiring, and I’m thrilled to share it with you. Liz was once just like many of you, struggling with her body image, and trapped in binge-restrict cycles. But her journey shows what’s possible when you start focusing on the right things. In this episode, we’ll dive into: - How she went from lacking confidence to being completely leaned out, free from binge-restrict cycles, and empowered in her

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33:09

90. Should You Cut, Bulk, or Recomp? (Spoiler: It’s...

The Fit & Free Podcast ·

2024/09/10

If you’ve ever felt stuck losing weight, gaining it back, and never being truly happy with your body composition, then this episode is a must-listen. In this powerful episode, I’m diving into one of the most common questions I get asked as a nutritionist: “Should I cut, bulk, or recomp?” And before you decide that you already know you should just be in a “cut” or calorie deficit, which is what most women THINK they should be doing, just listen to the episode because it may surprise

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32:30

89. From Under eating & Over exercising to Food...

The Fit & Free Podcast ·

2024/09/03

In this episode I'm interviewing my amazing client, Claudia, who just completed her first 12 weeks inside the Fit & Free Academy. Claudia’s story is truly inspirational, and I’m so grateful she decided to share it.We dive deep into Claudia’s starting point: her struggles with under eating and over exercising—how she found herself trapped in a cycle of extremely low calories and daily workouts that consumed her life. She talks about her experience with extreme 400-500 calorie diets, as

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21:33

88. How to Stop Overeating on the Weekend

The Fit & Free Podcast ·

2024/08/27

When it comes to over-eating on the weekend, there are 2 types of patterns:⠞Pattern 1 goes a little something like this: You’ve been hardcore dieting all week, restricting calories, and eating “clean” foods. By the time the weekend hits, you think, “I’ve been so good, I deserve a treat.” But all of a sudden that treat turns into an explosion of so many calories. The guilt sets in, and you feel like you’ve ruined your progress. You tell yourself you need to be even stricter next week,

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35:57

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

The Fit & Free Podcast ·

2024/08/20

From the age of 16 to 26, food controlled my life. People admired my discipline, my dedication to the gym, and my ability to say no to high calorie “bad” foods. But the truth was, it wasn’t about health or discipline for me—it was about self-loathing and control. Food noise consumed me, and I know I’m not alone in this struggle.That’s why in this episode, we dive deep into the concept of *food noise*—that constant mental chatter about food, calories, and meal planning that can dominate

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24:23

86. Until you start doing this ONE THING you won't...

The Fit & Free Podcast ·

2024/08/13

To my ladies who are still under the impression that eating more carbs is going to make them gain weight, and that they can’t achieve their dream body if they’re eating carbs… I GET IT. We see it all over social media: people saying “don’t eat this food”, “don’t eat that food”, “cut out carbs”, “do keto” “do paleo”… so it’s SO HARD to know what to believe, and especially if you’re not happy with your body, it’s easy to latch on to these things because they give us that little shred of

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19:26

4 Signs your diet rules & restrictions are the reason...

The Fit & Free Podcast ·

2024/08/06

It’s crazy to me that so many women STILL think that they need to always eat in a calorie deficit, or eat really low calories, or cut out certain foods to cut their cals really low or cut out certain foods to see results in their body.As an example - one of the questions I get asked MOST as a nutritionist is “Should I be eating this food?” Or “Is this a good food, or a bad food?” It’s wild to me to how much influence diet culture still has on us today… and unfortunately it is this belief

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45:54

Why fixing your constant thoughts about calories is...

The Fit & Free Podcast ·

2024/07/30

This episode is for ALL the people in your life you hold dear to your heart. Your parents, your partner, your friends, and your CHILDREN.I struggled with my calorie and body obsession for a good 26 years of my life, and since my fiancé Niels and I have been together for 10 years, he’s pretty much seen it all! The good, the bad, and the F%^&ing UGLY. There were times where the way I treated Niels wasn’t fair at all. I was an irritable, moody bitch at times! I was cold, I was ANGRY. I

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36:49

83. I cut out chocolate and here's what happened! 😱...

The Fit & Free Podcast ·

2024/07/23

Bit of a podcast hiatus, but I’m back! ✌🏽 This episode is about chocolate!…Kidding obviously… I do love chocolate, but this episode is more about why cutting out the foods you love is the WORST way to get the body you want. It’s a cautionary tale about what happens when I cut out the food I love - CHOCOLATE, to show anyone that is currently going down that road why it’s actually not going to help you with your body composition goals at all. In this episode I want to take you back in

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64:20

82. How to find lasting food freedom and THRIVE in...

The Fit & Free Podcast ·

2024/06/18

In this episode, you are in for a treat! 🤩 I sit down with special guest Sheri. She’s a food relationship coach that helps women heal their relationship with food, and most importantly THEMSELVES so that they can quit their binge-restrict cycles and find lasting food freedom and THRIVE in life.She is a wealth of knowledge, and I take full advantage of that to bring you all things: ✅food relationships ✅self-sabotage ✅cultivating a holistic approach that’s actually going to WORK this

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22:58

81. 3 BIGGEST reasons why you don't look toned, and...

The Fit & Free Podcast ·

2024/06/11

What you’re doing might not actually be in alignment with what you want your body to look like… and that’s what today’s episode is all about. The 3 BIGGEST mistakes I see when people are trying to achieve a toned physique.So if you want to look freakin’ FIT AF, you want to build muscle, and get lean, but all the things you’re doing is driving you crazy, and you’re seeing seeing no results, especially for the amount of effort you’re putting in, and if you want toned glutes, a snatched

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38:28

What if a calorie deficit WASN’T the fastest way to...

The Fit & Free Podcast ·

2024/05/28

What if a calorie deficit WASN’T the fastest way to reaching your body goals?What if all this time you’ve been focusing on trying to eat low calories, and burn calories with your exercise, when that’s actually taking you FURTHER AWAY from your goals?! 😱 For some people, that is absolutely a reality! So if you’re someone who’s thinking about food all the freaking time, then you’ve probably been: 🥬tracking every single calorie you eat, down to the last lettuce leaf, 🥬and the second you

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33:21

79. How to ACTUALLY TONE UP your body without...

The Fit & Free Podcast ·

2024/05/21

There’s a HUGE misconception out there that I’ve been seeing all over my TikTok comments, and that’s that people think that:“If you just lose weight, you’re gonna get a toned body” I want to challenge that challenge that, because I did that! I lost 10kg and I was still not happy with my body because I STILL didn’t look TONED. And I know this is not everyone’s goal, but for the girls want a perky butt, beautiful toned arms, and a snatched waist, you do need to be doing the right exercise

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33:42

78. The secret to nailing your exercise so that you...

The Fit & Free Podcast ·

2024/05/14

When people don't see results with their bodies, typically the FIRST conclusion they jump to is that their NUTRITION is the problem. This might be true in some cases, but in A LOT of cases, it's actually their exercise. Specifically, how they STRUCTURE their exercise. And look, if you're just trying to move your body to get the health benefits of exercise, and you don't have a body goal, then this episode is NOT for you...but if you want a perky butt, a snatched waist, and toned arms, and

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45:57

77. How I'm building my BEST BODY yet, in 2024, and...

The Fit & Free Podcast ·

2024/05/07

Just because your Pilates instructor looks super lean & toned, doesn't mean that if YOU do Pilates, you will also have that body. ⬇️ Just because someone looks the way they do in that specific moment, doesn’t mean what they're currently doing is how they got there! This is a huge trap I see so many people fall into. You only have to take 1 look at your TikTok For You Page, or a Google search, and in 30 seconds you're already bombarded with 1000 different versions of: “I lost weight

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50:15

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

The Fit & Free Podcast ·

2024/04/30

42% of girls are already thinking about losing weight in primary school 😱 50-70% of girls are not satisfied with certain parts of their bodies by the time they reach middle school. How's THAT for some terrifying stats?! I think it's safe to say poor body image is a pandemic, and culturally, and socially, especially via social media, the world is constantly perpetuating the notion of the "perfect body"...Tall, thin, big breasts, and a big butt. This image of the perfect body can be an

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49:35

75. How to change your self-talk to MAXIMISE results...

The Fit & Free Podcast ·

2024/04/23

In this episode I sit down with psychologist (and former client!) Kim Edwards. We had an amazing conversation about the missing piece that SO many women are missing when it comes to reaching their physique goals, which is their SELF-WORTH. Having negative self-talk, a low self-esteem or a low self-worth a low sense of self-worth can REALLY put the brakes on your body goals more than ANY exercise or nutrition strategy ever could, and that's why in this episode we dive deep into WHY that is,

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