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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

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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33:35

135. I Hit a PR Then My Body Said STOP | Body...

The Fit & Free Podcast ·

2025/11/18

If you’ve ever wondered why your motivation drops, your hormones feel chaotic, or your progress suddenly stalls, this Week 3 episode is absolutely for you.In today’s episode, I’m taking you behind the scenes of my “Look Better in My 30s Than at 25” journey. No extremes, no calorie counting, no perfectionism… just honest health, balanced nutrition, and training that supports your body. ✨ What you’ll hear in this episode:– My period arriving early and how hormones impacted motivation– How

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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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149 results

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