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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

27:43

55. Exercise hacks that transformed my glutes and...

The Fit & Free Podcast ·

2023/12/05

This is PART IIof The hacks that transformed my glutes & back. If you guys haven’t listened to episode 1 I highly suggest you go and listen to that first to get a bit more context on what we’re talking about in this episode, because it's literally a continuation of that: PART I synopsis: A little while ago I set the intention to step into my #stronggirlera , and I am really starting to feel the effects of that starting to take shape. I'm feeling SO well fuelled in the gym, and as the

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31:57

54. Exercise hacks that transformed my glutes and...

The Fit & Free Podcast ·

2023/11/28

A little while ago I set the intention to step into my #stronggirlera , and I am really starting to feel the effects of that starting to take shape. I'm feeling SO well fuelled in the gym, and as the title suggests, I'm kicking goals 😉 Learning how to exercise to be stronger not smaller has been the best thing I EVER did for myself, and it's something I talked about in last week's episode as well, because it has allowed me tolook at my exercise and nutrition objectively, instead of

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33:13

53. How to ACTUALLY see results from all your hard...

The Fit & Free Podcast ·

2023/11/21

Ever felt like you're showing up SO consistently with your exercise, but whenever you look in the mirror your body doesn't actually LOOK like you work out? OR 🫠 you TRY to stick to a calorie deficit, but you just end up binging? 🫠you've been plateaued with lifts, like stuck at 40kg with your deadlift/squat, and you just can't get through it? 🫠you get constant flare-ups of lower back, hip or shoulder pain, which might go away sometimes, but KEEP COMING BACK? These are 🚩red flags that

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25:49

52. The key to sustainable fat loss/toning: How you...

The Fit & Free Podcast ·

2023/11/14

🫠 Restricting calories after a certain time of day 🫠 not eating unless it’s a certain time of day 🫠 Focusing on your fitness watch, always trying to eat less than you burn in a day 🫠 Avoiding bad foods 🫠 Eating clean all week and bingeing on the weekend 🫠 Not eating certain foods because of how many calories they contain I could go on, but I think you get the picture. These are allways you are thinking about food that are IRONICALLY absolutely ruining your progress with your body

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30:00

51. The key to sustainable fat loss/toning: How you...

The Fit & Free Podcast ·

2023/11/07

What does "healthy" even look like when it comes to your daily nutrition thought habits? How do you even know if what you're doing and how you're showing up around food is "normal"? The fact is that SO many women honestly have no idea, and I TOTALLY get why, because it's RARELY something we talk about very openly. As a result there are a LOT of women out there doing things they THINK are healthy, or normal, when they're actually not. At all. In fact, it's THESE things they are doing that

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33:14

50. How to ditch the scales for EVER. and then...

The Fit & Free Podcast ·

2023/10/31

🛑the SCALES. ⚖️ Whether you love 'em or hate 'em, they're still one of the biggest sources of PROBLEMS when it comes to getting the body you want, without stressing about food 24/7. Yes, I said PROBLEMS, because for most struggling active women out there, it's actually one of the reasons they'reNOT getting anywhere consistently with losing fat and building muscle. 🫠 Picture this: You wake up in the morning and walk into the bathroom, already dreading the potential outcome of what the

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40:53

49. Navigating MyFitnessPal, calorie tracking, and...

The Fit & Free Podcast ·

2023/10/24

For a lot of women, tracking calories on apps like MyFitnessPal can reaaaaaallly *%#k with their head...for some, even justmentioningtracking is enough to send them into a spiral. 🌀 So if you've ever struggled with tracking, this ep is for you! ✨Nutrition and exercise are meant to give youMORE energy, make you feel confident, strong and empowered, not drain the crap out of your energy and stress you the F out... Unfortunately so many women aregetting stuck in vicious cycles of needing

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39:36

48. Body checking is putting the E-brake on your body...

The Fit & Free Podcast ·

2023/10/17

I'm BACK with a new podcast episode, and I have a lot in store for you this week! You know the moments where you walk past a mirror, and just have a quick look: "Has my body changed?" "Is this diet/coaching working?" "Do I have to eat less today?" Some days you like what you see, but on the days you don't, your mind starts racing, and sometimes it's like there's that classic cymbal banging monkey in your head saying: "You look fat" or "You can’t eat that bad food!" This shit used to fully

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49:20

47. Fit & Free Academy success story - from feeling...

The Fit & Free Podcast ·

2023/09/19

This week's throwback episode we revisit one of the greatest Fit & Free Academy success stories to date: Alana. When we started working together Alana was so sick of constantly dieting, and whilst she could get some short term results with her physique, she hadn't found a sustainable way to maintain her results long term. More importantly, her relationship with food and her body wasn't something she wanted to pass on to her kids, so she decided to take aligned action! We go over the

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6:28

46. Doors OPEN for Fit & Free Academy LAST TIME THIS...

The Fit & Free Podcast ·

2023/09/16

Body recomposition is the BEST way for active women lose fat and build muscle so that you actually look toned, and feel confident in a bikini with complete food freedom. Why? Well, let's face it, the constant ups and downs of calorie deficit/diet/challenge cycles can, and probably HAVE been mentally hard, or even mentally DAMAGING on you at times... ✨ and that's why body recomposition is perfect, because it allows you to eat more than when you're constantly dieting, without sacrificing

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43:33

45. SKINNY-FAT SERIES: This could be the most...

The Fit & Free Podcast ·

2023/09/12

This episode might be one of the most important episodes you listen to related to your fitness journey, losing fat & building muscle with complete food freedom, and yet... ...it's got nothing to do with exercise or nutrition! ...At the end of the day: we all know we have "eat enough protein, fibre, fruit and veg, go to the gym"...bla bla bla...but if it was that easy, then EVERYONE would be kicking body composition goals left right and centre, and I wouldn't be a coach helping people

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47:47

44. SKINNY-FAT SERIES: From ZERO energy and 3 coffees...

The Fit & Free Podcast ·

2023/09/06

In this episode we revisit the story of a lady that's very close to my heart, and is one of my longest standing clients to date. KIM, has been working with me for over 2 years now (and YES, she's STILL here!). We sat down together an dove deep into her story, and her inspiring physical AND mental transformation. We talk about all of the emotional battles she faced on her journey, how she was able to build resilience through it all, and her mindset in overcomingall her psychological

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53:11

43. SKINNY-FAT SERIES: Increasing my calories - What...

The Fit & Free Podcast ·

2023/08/30

This episode is a little vulnerable, as I share my own story of increasing my calories. Why vulnerable? Well, I lived the first 25 years of my lifebelievingthat eating more meant gaining weight, and that gaining weight meant that I would gain weight/look fat. I was so afraid of increasing my calories, and so afraid of what would happen if I did. I know for a fact that there are still so many women that believe this, too. I mean, it's what I coach women through daily. So in this episode I

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50:30

42. SKINNY-FAT SERIES: 7 signs you're not eating...

The Fit & Free Podcast ·

2023/08/23

So many active women are still holding on to the belief that they have to lose weight, and eat as little as little as possible to get the body they want... And I get it, there's so much misinformation out there telling you "the more exercise the better!" and "you have to eat in a calorie deficit!", it's easy to believe...I used to do all of this stuff too. I was constantly trying to lose weight, constantly focusing on eating low calorie foods, like powdered peanut butter, and zero calorie

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32:12

41. SKINNY-FAT SERIES: How to eat more/increase your...

The Fit & Free Podcast ·

2023/08/16

What do you do when you're stuck in this vicious cycle of restricting your calories, but every time you try to increase them, you gain weight on the scale? For most women, they go right back to restricting their calories again so that they can stay on track with their body goals. And I was no different! I can literally remember back in the day, scrolling through YouTube trying to figure out "how do I increase my calories without gaining weight" becausemy goal was to avoid weight gain at ALL

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34:02

40. SKINNY-FAT SERIES: MYTHS that are stopping you...

The Fit & Free Podcast ·

2023/08/09

IN THIS EPISODE OF MYTHBUSTERS! 😉 Will lifting weights make you bulky? Is it true that you can't lose fat by lifting? Should women do high-rep, low weight exercise to tone up? Will eating more make you gain weight/fat? Look I know you're not silly. The episode is titled "MYTHS", so we already know these are all BS. Still, there are SO many women that, conciously or unconciously, are STILL holding onto these beliefs. And it's these stories and belief systems that are holding them back from

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47:18

39. SKINNY-FAT SERIES: Signs it's time to build...

The Fit & Free Podcast ·

2023/08/01

Episode 1 of the new SKINNY-FAT SERIES! Are you focusing on the wrong thing? So many of my clients come to me with the goal to lose the last few kilos so that they can tone up and finally be happy with what they look like...but here's the thing they oftenaren't aware of: losing weight will NEVER result in toning up ...for many of them, the reason they feel as though they want to lose more weight is not actually because they are overweight, but because they have little to no muscle, so they

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38:14

38. Is the 1200 calorie (or lower) diet REALLY the...

The Fit & Free Podcast ·

2023/07/26

Too often I still see active women making this same mistake, which is holding them back massively in their body composition goals...and I get it, because I was there once. They thinkthat they will tone up by losing more weight. They think that they need to eat 1200 calories or below in order to tone up. ...big well marketed diets spring to mind: "Lite 'n Easy", "The Fast 800", etc... Despite all of these "diets" having the best intentions in terms of wanting to help people reach their

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25:22

37. Are you eating/exercising because you HATE...

The Fit & Free Podcast ·

2023/07/19

SIGNUP FOR THE BODY IMAGE MINI COURSE HERE NOW. ONLY 6 SPOTS LEFT. STARTING NEXT WEEK. There was a version of me that simply couldn't control myself around food on holidays.Because I was so restrictive outside of them, when the holidays finally came around, I'd eatALL the food...and then come home and promise myself that I had to "start again on Monday", to lose weight, to change my body composition, in an attempt to try to be happy with myself.I'd try diets, shame myself, pick body apart,

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31:27

36. Take the breaks off your fitness journey and tone...

The Fit & Free Podcast ·

2023/07/12

My clients have recently been asking me: "Loz you're looking great at the moment. What are you doing differently?" The answer is I'm exercising differently! So...once you DO have a healthy relationship with food and your body, how can you optimise your EXERCISE for maximum impact? That's what this episode is all about! How to take your gym performance to the MOON so that you see can watch your body get sculpted right before your eyes. As I mention above, this episode is a little more on the

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