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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

33:14

74. How Overcoming my Addiction to MyFitnessPal...

The Fit & Free Podcast ·

2024/04/16

I used to be ADDICTED to MyFitnessPal. 😱I'd set my target at 1500 a day... and that was it! I HAD to reach those numbers every single day... On the days I'd eat under 1500 I'd be SO proud and happy with myself... but on the days I went over 1500...it was an absolute rollercoaster of emotions. 🎢 I'd be DEVASTATED, and promise myself I'd restrict my calories further/eat even less the next day. At the time I didn’t know what I was doing. Using a random calculator here, a randome piece of

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69:30

BONUS: The Secret Formula to Lose Fat & Build Muscle...

The Fit & Free Podcast ·

2024/04/05

🎉 BONUS EPISODE THIS WEEK 🎉 ONLY UP FOR 7 DAYSI am on such a high after the 2 masterclasses I ran this week. The feedback was insane, so I've gotten this masterclass and turned it into a podcast episode for you! During this live training we'll cover: 💪What to eat to lose fat & tone up at the same time, so you caneat more, & look better 💪 How to exercise tolose fat & tone up at the same time. 💪How to do it withcomplete food freedom So if you're struggling with 1 or more

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28:34

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

The Fit & Free Podcast ·

2024/04/02

A few years ago I was doing ALLLL the right things with my nutrition and exercise... I was showing up with my exercise daily I was eating in a calorie deficit. I was cutting out food that would undo my progress I was skipping meals and social events out to stay on track but STILL, I had nothing to show for it in terms of body composition results... something was missing. P.S.I'm dropping the juice on exactly how to go from skinny-fat to toned. What you need to do with your nutrition, your

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55:43

From eating low cals & burning off her food with...

The Fit & Free Podcast ·

2024/03/26

Strap in for a raw & honestconversation!I sat down with fellow exercise physiologist Karla Bosnar. We had a beautiful conversation about Karla's journey, and her struggles with her body, food & with exercise, and how she overcame them. Karla shares her struggles with her body image for 10 years, which lead her down a dark path of trying diet after diet, detoxes, restrictions, and 8 week challenges, gaining weight and losing it again, constantly ending back where she started, each

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62:41

30 lessons from 30 years - PART 2

The Fit & Free Podcast ·

2024/03/19

As you can see by the title of this episode, it is the SECOND part in my 30 lessons from 30 years series. This episode is going to be a flow on from the last episode, so if you haven’t listened to that I highly suggest you go and listen to that one first, because otherwise this one won’t make much sense to you.For lessons 16 - 30, I've included gems and principles that apply BOTH specifically to nutrition & exercise, as well as ones that apply to nutrition & exercise AS WELL as

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56:14

30 lessons from 30 years - PART I

The Fit & Free Podcast ·

2024/03/12

I turned 30 this month, and to celebrate that, I decided to share with you the 30 biggest lessons I've learned to date. 🎉I think this might have been one of my favourite episodes to plan and record! When I sat down to plan this episode I reflected oneverything I've learned up to this point, when it comes to nutrition, and exercise, butespecially LIFE,and I found SO MUCH. There was a version of me that was so shy, and scared of most things, but I'm so proud of the person I've become

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50:06

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

The Fit & Free Podcast ·

2024/03/05

This week I'm brining on special guest Robyn Shaw.Robyn has over 7 years of experience as an online coach, and it was SO great having this conversation with her, because we have so many aligned values when it comes to nutrition & exercise! She mentions thisbeautifulquote which I totally align with, and it's consequently exactly what I teach all the girls in the Fit & Free Academy as well.: "I LIVE in the grey area when it comes to exercise & nutrition" How to live in that

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33:56

68. Why you keep going over your calories on...

The Fit & Free Podcast ·

2024/02/27

Let me tell you a little story about a woman I knew a few years ago. Picture this:She sits down for breakfast and have the same thing she has most days. Half an hour to an hour later, she's hungry again, thinking to herself: "I just ate a big meal, WHY do I need to eat more right now? I don't even WANT to eat more, because if I do it'll just ruin my progress..." ...but there's a part of her that's just so freaking hungry she can't handle it anymore. So she tried to eat some low calorie

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22:14

67. "Working off" and "earning" your food: what to do...

The Fit & Free Podcast ·

2024/02/20

I'm willing to bet 80% (if not more!) of women have been here at SOME point: Trying to use EXERCISE to compensate for food that they ate. Maybe you're trying to stick to a certain calorie target, or maybe you're just trying to use the calories you're burning with exercise to put you in a further calorie deficit, so that you can see weight loss/fat loss results in your body faster. In this episode I tell you WHY this is an INEFFECTIVE, and often even COUNTERPRODUCTIVE strategy, and dive into

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24:37

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

The Fit & Free Podcast ·

2024/02/13

In this episode we build upon the previous one titled "How to eat out guilt free, without impacting your body goals", but instead of talking about the biggest mistakes women are making around this topic, we go more in depth on WHY the food guilt is happening in the first place. Because as soon as you figure out WHY you've got a certain problem, it puts all the power back in your court, giving you the opportunity to change it easily. So if you've ever said something like this to

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16:39

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

The Fit & Free Podcast ·

2024/02/10

Ever felt like eating out just un-does all your weight loss progress when it comes to your body goals? Ever wonder if it would be possible to eat out, enjoy drinks on the weekend, and go on holidays without worrying about how it was going to affect your body? Then THIS ONE'S FOR YOU. In this episode I go through my experience with this, I talk through some of the biggest mistakes I see women making when it comes to this, and how I learned how to do eat out without impacting my physique, so

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21:48

64. The biggest fatloss BLIND SPOTS ep 4: Is losing...

The Fit & Free Podcast ·

2024/02/06

If you've ever felt like your body was different, like your metabolism is just slower, or getting the body you want simply isn't possible for you, like maybe YOU'RE THE PROBLEM, then keep reading 👇 There was a version of me that didn't believe I was EVER going to be able to get a body I was proud of. I was never the smallest girl in school This carried on into adulthood, where I started to believe that maybe my body was different...that maybe I was just big boned, or had too slow of a

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26:07

63. The biggest fatloss BLIND SPOTS ep 3: Should you...

The Fit & Free Podcast ·

2024/01/30

There is a BIG chance if you're in my world that you have this blind spot. "Ineed to lose weight/be in a calorie deficit to get the body I want" If you've ever said this or thought this to yourself, I recommend listening in closely to this episode to see how this might apply to you, because it could be the VERY thing that is STOPPING you from actually getting the body that you want. P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review

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28:02

62. The biggest fatloss BLIND SPOTS ep 2: How to know...

The Fit & Free Podcast ·

2024/01/23

"NOW'S NOT THE RIGHT TIME" How many times have you said this to yourself when it comes to your exercise/nutrition? How many times has it STOPPED you from going to a pilates class, joining a gym, or working with a coach? What were the reasons you gave yourself for it not being the right time, and how real was that reason ACTUALLY? Was there genuinely a BETTER time to act? Or is this something you told yourself (consciously OR UNconsciously!) to keep yourself in that warm plush padded box

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37:54

61. F&FA success story - "I didn’t understand how I...

The Fit & Free Podcast ·

2024/01/16

In this episode, we dive into the story of another ride or die client of mine. Joanne and I have been working together for over 2 years already, and before working together she was doing just about everything she could to lose weight. She thought that to get the body she wanted, “you had to strip back everything you’re eating, eat super clean, so healthy, and then smash out all your workouts” So that's exactly what she tried, and surprise, surprise, IT DIDN'T WORK. She had no idea why it

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40:22

60. F&FA Success story - from eating under 1200cals &...

The Fit & Free Podcast ·

2024/01/09

EVERY DAY GETS TO BE THE WEEKEND, AND YOU CAN STILL REACH YOUR BODY GOALS. This week the spotlight is on one of my clients Gerri! We've been working together for almost 2 years now,and back then she was: 🫠trying to eat as little as possible 🫠 strength training in the morning and going for another run in the afternoon 🫠 avoiding going out with friends 🫠only cooking her own meals so she could count hermacros properly ...basically doing anything she could to look the smallest,and always

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57:39

59. The biggest fatloss BLIND SPOTS ep 1: WTF are...

The Fit & Free Podcast ·

2024/01/02

How many times have you tried applying nutrition and exercise advice from other fitness influencers, books, diets, etc, but you didn't see any (sustainable!) results from them? Sure! I know you can achieve SHORT TERM weight/fat loss by cutting out foods, going for extra runs, and being super strict, but how long does that really last? If you're anything like I was, it's likely just a few weeks after you relax all the strict rules before you start to fall back into your old ways and regain

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29:19

58. The elephant in the room when it comes to...

The Fit & Free Podcast ·

2023/12/26

If you're here, chance are that you have some sort of resistance around eating more food (especially carbs and fats): Maybe you don't want to: 😔gain weight😔gain fat😔come out of your calorie deficit😔lose the progress you've been working for with your physique ...and this is EXACTLY the reason why SO many women stay skinny-fat, sometimes for a REALLY long time (like 5 years all the way up to THEIR ENTIRE ADULT LIFE). WHY? There are so many different reasons, like: 🫠 Low energy🫠Binge

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72:41

57. Are you navigating your nutrition/exercise...

The Fit & Free Podcast ·

2023/12/19

A little while ago I was approached by a fellow coach named Sheridan Jackson, to feature on her podcast, and talk all things exercise, nutrition, and mindset. In this episode, Sheri and I talk about how to create that BALANCE between achieving body composition, and having “food freedom”. And yes, that ABSOLUTELY exists. We talk about food relationships, and how important they are in the process of achieving success long term with your body composition, and how ignoring this stuff can lead

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28:57

56. The Protein Episode: WHY you shouldn't wait...

The Fit & Free Podcast ·

2023/12/12

Protein...the darling molecule of the fitness industry. I'm willing to bet that if you had a $ for every time a fitness professional told you that you should eat more protein, you'd be a millionaire for sure. But has anyone ever explained WHY it's so freaking important? I mean besides the obvious of staying stuck at skinny-fat of course? 🫠 mood swings🫠low libido🫠your period is skipping/is non existent🫠brittle hair and nails🫠getting sick more often ...The above symptoms are just a FEW

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