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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

13:55

155. Sustainable fat loss: what nobody tells you...

The Fit & Free Podcast ·

2026/04/07

In this episode, I share exactly how I’m doing sustainable fat loss the right way, without cutting carbs, or feeling deprived. Watch me meal prep a creamy chicken mushroom pasta while hitting my macros (protein, carbs, fats, fibre) in a way I actually love.I break down my 3 essential keys to long-term fat loss:- Food satisfaction & mental satiety- No food rules or restrictions- Eating for fat loss with strength training to protect muscle Plus: my current body composition journey (just

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19:01

154. How lifting weights changed my body, without...

The Fit & Free Podcast ·

2026/03/31

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

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13:32

153. I'm eating over 2500 calories & 130g protein!!...

The Fit & Free Podcast ·

2026/03/24

In this what I eat in a day for body recomposition, I'll take you through exactly how I fuel my body with the right macros, and balanced meals while still enjoying holiday foods like hot cross buns and Easter chocolate. As an exercise physiologist and sports nutritionist on a 12-month mission to look better in my 30s, I share my realistic daily eating routine, high-protein meal prep, and sustainable strategies that actually work.I take you through how I make:- High-protein Easter chocolate

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19:08

152. The High-Protein Meals + Gym Workouts Helping Me...

The Fit & Free Podcast ·

2026/03/17

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

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17:35

151. I Include All Foods & Still look more TONED |...

The Fit & Free Podcast ·

2026/03/10

Join my weekly podcast as I push through a 12-month glow-up in my 30s. No extremes, no calorie counting! Right now in my muscle-building phase, I'm intentionally gaining weight to build muscle and get more definition!Come meal prep easy high-protein lunches (chicken salad sandwiches on high-fibre bread), make Ninja Creami protein ice cream (Easter cream egg edition), cook simple macro-balanced Mexican beef mince bowls (5% fat), and prep chocolate mousse for a Drive to Survive dinner

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19:54

150. I STOPPED Emotional Eating and Completely...

The Fit & Free Podcast ·

2026/03/03

I finally stopped self-sabotaging with food, and my body completely transformed.Listenas 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),

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16:15

149. 2026 is the end of keto the start of balanced...

The Fit & Free Podcast ·

2026/02/24

This podcast documents my mission to look better in my 30s than I did at 25 - without extremes and without calorie counting.Thisepisode is for women who feel stuck in fat loss, who work out consistently but don’t look “toned,” who are tired of extreme diets, and who want to lose body fat and build muscle without tracking calories or cutting out their favourite foods. In this week of my 12-month body recomposition journey, I’m breaking down exactly what balanced nutrition actually looks

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19:19

148. The Harsh Truth: Why You’re Still NOT Losing Weight

The Fit & Free Podcast ·

2026/02/17

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

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9:39

147. Glute Workout

The Fit & Free Podcast ·

2026/02/10

If you’re training hard, doing cardio, eating “healthy” - and your glutes and body still aren’t changing - this episode will explain exactly why.This episode is for you if you’re: - Doing lots of cardio but not seeing a toned or lifted body - Working out consistently but still unhappy with what you see in the mirror - Confused about whether strength training or cardio is better for fat loss - Trying to grow your glutes without calorie counting or extremes In this ep, I break down the

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10:43

146. I am gaining weight…

The Fit & Free Podcast ·

2026/02/03

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

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19:11

145. how to gain weight for skinny girls

The Fit & Free Podcast ·

2026/01/27

If you’re scared of eating more, frustrated that fat loss keeps stalling, or feel triggered every time the scale goes up, this episode will change how you see your body and your goals.This episode is for you if you’re: - Trying to look toned but keep running back to calorie deficits - Afraid of weight gain, eating more, or coming out of fat loss - Lifting weights but still not seeing definition or shape - Triggered by clothes fitting tighter or small scale fluctuations - Stuck in the

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28:51

144. Build or Cut? The Step-By-Step Game Plan | Body...

The Fit & Free Podcast ·

2026/01/21

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

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19:03

143. Let's Plan 2026 Goals Together | Body...

The Fit & Free Podcast ·

2026/01/17

I brutally reflect on why I failed most 2025 goals, uncover hidden self-sabotaging patterns, perfectionism triggers, mental health crisis, and how antidepressants flipped everything in weeks.Learn my exact lessons: replace shame with compassion, refine instead of restart, build 1% daily, detach worth from results. Set realistic 2026 goals together: glute & core muscle growth (calorie surplus, strength training focus), fat loss phase prep, business systems mastery, first employee hire,

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16:21

142. My 2026 Body Recomposition Plan Revealed (Do It...

The Fit & Free Podcast ·

2026/01/17

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

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29:51

141. How I'm Keeping the Weight Off Without...

The Fit & Free Podcast ·

2026/01/13

Struggling to keep the weight off after finally losing it? You're not alone—this is the #1 frustration for most women in their fitness journey. This episode is for you if you're struggling with maintaining weight loss, constant yo-yo dieting, regaining fat after a deficit, hormonal fluctuations messing with your scale, under-eating leading to binges, or feeling lost on how to eat at maintenance calories without tracking obsessively. Join me behind-the-scenes of my 12-month body

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21:45

140. I Tested My PRs After 8 Weeks & What Actually...

The Fit & Free Podcast ·

2025/12/23

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

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25:07

139. I Stopped Being All or Nothing & It Changed...

The Fit & Free Podcast ·

2025/12/16

Tired of yo-yo dieting, all-or-nothing mindset, emotional eating triggers, negative self-talk, and constant comparison spirals ruining your body transformation?Join me on my fitness journey as I share the fitness progress from week 7 of my 12-month mission! Discover how cultivating a new weight loss mindset and implementing healthy habits led to significant fat loss and a flatter stomach without extreme diets or calorie counting. This video shows the real behind-the-scenes of achieving

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20:29

138. I Include All Foods & Still Get Leaner | Body...

The Fit & Free Podcast ·

2025/12/09

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

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18:50

137. I Hit a PLATEAU & Here's What Actually Worked |...

The Fit & Free Podcast ·

2025/12/02

This episode is for you if you want to build muscle, get stronger, enjoy cocktails + Greek food without bingeing afterwards, and finally stop the all-or-nothing cycle.In this episode I’m kicking off a brand new strength block after two months of hypertrophy, taking a proper deload week, testing my 3RM (hip thrust, deadlift, bench press), and sharing exactly how I’m staying in a performance phase while on a family staycation in our Maroochydore AirBNB apartment. What you’ll discover:- Why

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24:59

136. What I Eat as a Foodie Building Muscle...

The Fit & Free Podcast ·

2025/11/25

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,

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156 results

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