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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

15:37

134. I Ate MORE Food & Got DEFINED | Body...

The Fit & Free Podcast ·

2025/11/11

This episode is for you if you’re struggling with period crashes, decision fatigue around food, or fearing the scale will ruin your day. I’m transforming my 30s to look better than my 20s without tracking calories, extreme diets, or letting food control my life.Join Week 2 of my 12-MONTH body recomposition mission where I’m meal prepping in under 1 hour, training full-body 3x/week, honouring hunger cues, and balancing macros intuitively while maintaining weight in a Performance phase. If

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12:09

133. 12 Months to Look Better in My 30s Than I Did at...

The Fit & Free Podcast ·

2025/11/04

Want to look leaner, stronger, and more energized in your 30s than you EVER did at 25, without daily calorie counting or extreme diets? This episode is for you if you’re struggling with inconsistent training, yo-yo motivation, or feeling “stuck” maintaining despite years in the gym, and you're a woman who’s ready to stop coasting and finally build a body (and lifestyle) that LASTS.In this episode, I’m kicking off Week 1 of my 12-MONTH transformation mission: a realistic, intentional,

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8:03

132. Ultimate Night Time Routine that helped me lose...

The Fit & Free Podcast ·

2025/10/28

Discover the nighttime routine that transformed my sleep and skyrocketed my energy!This ep is for you if you’re struggling with poor sleep or just generally wanting to turn a good sleep into a GREAT sleep, or if you're dealing with low energy, or overwhelming morning routines. Learn science-based, practical tips to optimize your nighttime routine, boost melatonin production, and enhance focus, productivity, and health. From reducing blue light exposure and managing stress to creating a

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17:06

131. Workout with me | Mic'd Up Morning Workout and...

The Fit & Free Podcast ·

2025/10/21

The ultimate upper body workout plan to transform your back strength and physique!If you’re struggling with inconsistent gym results, poor posture, or lack of definition in your back, THIS IS FOR YOU. Join me as I break down a progressive overload workout routine to target shoulders, triceps, core, and upper back. Learn expert tips on proper form, muscle activation, and progressive intensity to maximize muscle growth and improve posture. Plus, get practical nutrition advice, including a

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12:18

130. I STOPPED Overeating and Lost Belly Fat with...

The Fit & Free Podcast ·

2025/10/14

Discover the ultimate high-protein recipes just like this Bolognese gnocchi recipe that transformed my body and stopped me from overeating!This video is for you if you’re struggling with meal planning, overeating, and as a result struggle to achieve your body composition goals long term. Join an accredited sports nutritionist and exercise physiologist, as I share a delicious, easy meal prep recipe from my ebook, "The Look Like You Work Out Cookbook." Learn how to make this satisfying

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19:55

129. Discover My High Protein Diet: What I Eat in a...

The Fit & Free Podcast ·

2025/10/07

Discover easy, high-protein meal prep ideas to transform your busy days!This episode is for you if you’re struggling with meal planning, feeling overwhelmed by healthy eating, or unsure how to balance nutrition without sacrificing flavour. Join me for a full day of delicious, nutrient-dense recipes, including a berry smoothie bowl, quick pad see ew stir fry, and a mouthwatering slow cooker chicken tikka masala. Perfect for busy moms, full-time workers, or anyone craving simple, healthy

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12:29

128. Reset Your Morning Routine with ME! 7...

The Fit & Free Podcast ·

2025/09/30

This episode is for you if you’re struggling with low energy, lack of focus, or building consistent healthy habits. Join me as I share my step-by-step morning routine, packed with actionable tips to wake up early, stay hydrated, practice mindfulness, exercise, and fuel your day with a high-protein breakfast. Learn how to incorporate meditation, natural light exposure, and journaling to boost your mood, achieve your goals, and live your best life. Perfect for my girlies wanting to get

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18:10

127. DANGEROUS 2025 TikTok Weight Loss Myths EXPOSED...

The Fit & Free Podcast ·

2025/09/23

Discover the truth behind TikTok weight loss myths!Is your diet/routine just an overhyped trend, or is there ACTUAL evidence to back it up? Find out in this video as we cover diet trends, overhyped supplements, and unsustainable weight loss hacks. Join me, an accredited sports nutritionist with a bachelor’s in exercise physiology as I debunk popular fads like apple cider vinegar gummies, ice-cold water metabolism boosts, greens powders, pink Himalayan salt drinks, and 21-day smoothie

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14:17

126. TRYING LOW calorie foods for Weight loss BACKED...

The Fit & Free Podcast ·

2025/09/16

The truth about low-calorie diet foods for weight loss!Struggling to choose the right snacks to support your weight loss journey without sacrificing satisfaction? This episode is for you! Watch the video for the full visual scoop!https://youtu.be/KHZZBlduroQ In this episode, we dive deep into comparing popular low-calorie, high-protein snacks like candies, chips, and ice cream against their regular counterparts to uncover if they’re worth the hype or just a marketing ploy. From taste

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13:12

125. These Weight Loss Habits are secretly making you...

The Fit & Free Podcast ·

2025/09/09

Struggling to lose belly fat despite trying just about every diet and workout?Thisepisode is for you if you’re frustrated with weight gain, yo-yo dieting, or feeling stuck in your fitness journey. Discover the 7 healthy habits that were secretly sabotaging my weight loss and how I transformed my body by fixing them! From labelling foods as good or bad to obsessive body checking, I break down the mistakes that caused belly fat gain and share science-backed principles for sustainable fat

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6:41

124. Melbourne Blog ✈️ Places To Eat in Melbourne |...

The Fit & Free Podcast ·

2025/09/02

This episodeis for you if you’re struggling to plan the perfect day trip in Melbourne! Watch the vlog here: https://youtu.be/8O6zN3PuWUs In this quick update I take you with me on my little weekend getaway to Melbourne, exploring the best of Melbourne’s food, shopping, and culture. From a high-protein breakfast with to spiced pumpkin bagels with cream cheese, I share top foodie spots like for delicious pastries and coffee. Plus, my review on an Australian-themed restaurant for my

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17:01

123. Can Busy Girls REALLY Meal Prep for Under $100?

The Fit & Free Podcast ·

2025/08/26

Want to meal prep delicious, high-protein meals on a budget without spending hours in the kitchen?Thisepisode is for you if you’re struggling with time-consuming meal prep, soggy leftovers, or expensive healthy eating. In this ep I plan, shop, and prep a week’s worth of satisfying meals for under $100! From quick high-protein bagel breakfasts to fresh burgers and flavorful gnocchi lunches, I’ll show you step-by-step how to make budget-friendly meal prep easy, tasty, and perfect for busy

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17:54

122. How to eat High Protein on your BUSY DAYS! Meal...

The Fit & Free Podcast ·

2025/08/19

Struggling to hit your protein goals without sacrificing the foods you love?Thispodcast is for you if you’re tired of confusing traditional nutrition advice or yo-yo dieting and want simple, science-backed strategies to meet your daily protein intake! Join me, an exercise physiologist as I share a full day of eating, breaking down how to achieve 122 grams of protein with delicious, high-protein meals like peri peri pizza, chocolate brownies, and a budget-friendly mince dinner. Learn

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15:54

121. Healthy Girl Guide to a Glow-Up: 10 Habits That...

The Fit & Free Podcast ·

2025/08/12

Struggling to break free from a weight loss rut and feeling unmotivated?This video is for you if you’re feeling stuck, uninspired, and tired of starting over every Monday. In this ep I go into detail on 10 science-backed, life-changing healthy habits to transform your 2025, lose weight sustainably, and feel like yourself again. These practical tips will boost your motivation, improve emotional wellness, and help you stay consistent without guilt or restriction. Perfect for anyone

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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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