Shows
The Fit & Free Podcast95. Is STRESS Stopping You From Losing Weight? with MollyIn today’s episode, I sit down with a special guest, Molly, who brings insights into the relationship between stress and weight loss. Molly specializes in fitness and lifestyle coaching with a focus on the nervous system and the body’s stress hormones.
Molly's journey is inspiring! Just 6 Years ago she was she was eating well and working out regularly, ye struggling with:
Unpredictable weight changes
Severe anxiety
Chronic bloating
Insomnia...
...and she couldn't figure out why! After all, she had been working as a coach f...2024-11-0557 minThe Fit & Free Podcast94. How to Get a Snatched WaistIf you’re frustrated because you’ve been eating clean, cutting carbs, and still aren’t happy with your mid-section, this episode is for you.
In today’s episode, we’re diving into one of my favourite topics—building muscle, specifically in the abs and core, for a toned mid-section. I’ll share how to achieve a snatched look whilst addressing the common mistakes that I see so many women make along the way.
I've been speaking to so many of you and it's so crazy how much BS there is out there on soci...2024-10-1521 minThe Fit & Free Podcast93. Overcoming Gym Anxiety: A Pep Talk Condensing 4 Years into 18 minutes 😉In today’s episode, I’m diving into something I’m super passionate about: overcoming gym anxiety. I struggled with it for SO long at the start of my fitness journey—feeling out of place, afraid to lift heavy, and convinced everyone was watching me.
I share my own experiences and how this fear held me back from reaching my goals. In this ep you'll learn:
• Why facing this fear is crucial for your progress.
• Simple tactics to help you feel confident in ANY gym setting.
If you're new to...2024-10-0818 minThe Fit & Free Podcast92. Thinking About Calories 24/7?! You NEED to Listen to This.
If you’re constantly thinking about food, stressing over your calorie budget, losing control around food and restricting to make up for it this episode is for you…
“It’s September and you’re already talking about Christmas?!”
You bet I am! I’m absolutely OBSESSED with Christmas—everything from decorating the tree to, of course enjoying the food! 🎄✨ But it wasn’t always like that for me. Years ago, the holidays were a source of anxiety and stress for me when it came to food and calories.
That’s why in...2024-09-2427 minThe Fit & Free Podcast91. Inner Self-Confidence, a Lean Physique, AND Food Freedom: How Liz's Life transformed from the Inside OutI’m on such a high after an amazing conversation with my long-term client, Liz. Her story is SO inspiring, and I’m thrilled to share it with you. Liz was once just like many of you, struggling with her body image, and trapped in binge-restrict cycles. But her journey shows what’s possible when you start focusing on the right things.
In this episode, we’ll dive into:
- How she went from lacking confidence to being completely leaned out, free from binge-restrict cycles, and empowered in her body.
- How s...2024-09-1739 minThe Fit & Free Podcast90. Should You Cut, Bulk, or Recomp? (Spoiler: It’s Probably NOT Time for a Cut)If you’ve ever felt stuck losing weight, gaining it back, and never being truly happy with your body composition, then this episode is a must-listen.
In this powerful episode, I’m diving into one of the most common questions I get asked as a nutritionist:
“Should I cut, bulk, or recomp?”
And before you decide that you already know you should just be in a “cut” or calorie deficit, which is what most women THINK they should be doing, just listen to the episode because it may surprise you.
2024-09-1033 minThe Fit & Free Podcast89. From Under eating & Over exercising to Food Freedom without Sacrificing a Toned Body: Claudia’s JourneyIn this episode I'm interviewing my amazing client, Claudia, who just completed her first 12 weeks inside the Fit & Free Academy. Claudia’s story is truly inspirational, and I’m so grateful she decided to share it.
We dive deep into Claudia’s starting point: her struggles with under eating and over exercising—how she found herself trapped in a cycle of extremely low calories and daily workouts that consumed her life. She talks about her experience with extreme 400-500 calorie diets, as well as pushing herself with daily cardio and steps, and having little to nothing t...2024-09-0332 minThe Fit & Free Podcast88. How to Stop Overeating on the WeekendWhen it comes to over-eating on the weekend, there are 2 types of patterns:
⠞Pattern 1 goes a little something like this:
You’ve been hardcore dieting all week, restricting calories, and eating “clean” foods. By the time the weekend hits, you think, “I’ve been so good, I deserve a treat.” But all of a sudden that treat turns into an explosion of so many calories. The guilt sets in, and you feel like you’ve ruined your progress. You tell yourself you need to be even stricter next week, maybe add in some extra cardio to u...2024-08-2721 minThe Fit & Free Podcast87. Why the food noise in your head just won't stop!From the age of 16 to 26, food controlled my life. People admired my discipline, my dedication to the gym, and my ability to say no to high calorie “bad” foods. But the truth was, it wasn’t about health or discipline for me—it was about self-loathing and control. Food noise consumed me, and I know I’m not alone in this struggle.
That’s why in this episode, we dive deep into the concept of *food noise*—that constant mental chatter about food, calories, and meal planning that can dominate your thoughts and interfere with your daily life...2024-08-2035 minThe Fit & Free Podcast86. Until you start doing this ONE THING you won't see change in your bodyTo my ladies who are still under the impression that eating more carbs is going to make them gain weight, and that they can’t achieve their dream body if they’re eating carbs…
I GET IT. We see it all over social media: people saying
“don’t eat this food”,
“don’t eat that food”,
“cut out carbs”,
“do keto”
“do paleo”…
so it’s SO HARD to know what to believe, and especially if you’re not happy with your body, it’s easy to latch on to th...2024-08-1324 minThe Fit & Free Podcast85. 4 Signs your diet rules & restrictions are the reason you're NOT seeing change in your bodyIt’s crazy to me that so many women STILL think that they need to always eat in a calorie deficit, or eat really low calories, or cut out certain foods to cut their cals really low or cut out certain foods to see results in their body.
As an example - one of the questions I get asked MOST as a nutritionist is “Should I be eating this food?” Or “Is this a good food, or a bad food?”
It’s wild to me to how much influence diet culture still has on u...2024-08-0619 minThe Fit & Free Podcast84. Why fixing your constant thoughts about calories is SO MUCH BIGGER than just you ❤️This episode is for ALL the people in your life you hold dear to your heart. Your parents, your partner, your friends, and your CHILDREN.
I struggled with my calorie and body obsession for a good 26 years of my life, and since my fiancé Niels and I have been together for 10 years, he’s pretty much seen it all! The good, the bad, and the F%^&ing UGLY.
There were times where the way I treated Niels wasn’t fair at all. I was an irritable, moody bitch at times! I was col...2024-07-3045 minThe Fit & Free Podcast83. I cut out chocolate and here's what happened! 😱 The consequences of cutting out soul foodsBit of a podcast hiatus, but I’m back! ✌🏽 This episode is about chocolate!…
Kidding obviously… I do love chocolate, but this episode is more about why cutting out the foods you love is the WORST way to get the body you want. It’s a cautionary tale about what happens when I cut out the food I love - CHOCOLATE, to show anyone that is currently going down that road why it’s actually not going to help you with your body composition goals at all.
In this episode I want to take you...2024-07-2336 minThe Fit & Free Podcast82. How to find lasting food freedom and THRIVE in life, with Sheridan JacksonIn this episode, you are in for a treat! 🤩 I sit down with special guest Sheri. She’s a food relationship coach that helps women heal their relationship with food, and most importantly THEMSELVES so that they can quit their binge-restrict cycles and find lasting food freedom and THRIVE in life.
She is a wealth of knowledge, and I take full advantage of that to bring you all things: ✅food relationships
✅self-sabotage
✅cultivating a holistic approach that’s actually going to WORK this time
✅picking the right coach for you2024-06-181h 04The Fit & Free Podcast81. 3 BIGGEST reasons why you don't look toned, and how to fix it!What you’re doing might not actually be in alignment with what you want your body to look like… and that’s what today’s episode is all about. The 3 BIGGEST mistakes I see when people are trying to achieve a toned physique.
So if you want to look freakin’ FIT AF, you want to build muscle, and get lean, but all the things you’re doing is driving you crazy, and you’re seeing seeing no results, especially for the amount of effort you’re putting in, and if you want toned glutes, a snatched waist, a...2024-06-1122 minThe Fit & Free Podcast80. What if a calorie deficit WASN’T the fastest way to reach your body goals?What if a calorie deficit WASN’T the fastest way to reaching your body goals?
What if all this time you’ve been focusing on trying to eat low calories, and burn calories with your exercise, when that’s actually taking you FURTHER AWAY from your goals?! 😱 For some people, that is absolutely a reality!
So if you’re someone who’s thinking about food all the freaking time, then you’ve probably been:
🥬tracking every single calorie you eat, down to the last lettuce leaf,
🥬and the second you can’t tr...2024-05-2838 minThe Fit & Free Podcast79. How to ACTUALLY TONE UP your body without un-doing your progress.There’s a HUGE misconception out there that I’ve been seeing all over my TikTok comments, and that’s that people think that:
“If you just lose weight, you’re gonna get a toned body”
I want to challenge that challenge that, because I did that! I lost 10kg and I was still not happy with my body because I STILL didn’t look TONED.
And I know this is not everyone’s goal, but for the girls want a perky butt, beautiful toned arms, and a snatched waist, y...2024-05-2133 minThe Fit & Free Podcast78. The secret to nailing your exercise so that you see WEEKLY toning progressWhen people don't see results with their bodies, typically the FIRST conclusion they jump to is that their NUTRITION is the problem. This might be true in some cases, but in A LOT of cases, it's actually their exercise.
Specifically, how they STRUCTURE their exercise. And look, if you're just trying to move your body to get the health benefits of exercise, and you don't have a body goal, then this episode is NOT for you...but if you want a perky butt, a snatched waist, and toned arms, and you're:
sho...2024-05-1433 minThe Fit & Free Podcast77. How I'm building my BEST BODY yet, in 2024, and how YOU can too!Just because your Pilates instructor looks super lean & toned, doesn't mean that if YOU do Pilates, you will also have that body. ⬇️
Just because someone looks the way they do in that specific moment, doesn’t mean what they're currently doing is how they got there!
This is a huge trap I see so many people fall into. You only have to take 1 look at your TikTok For You Page, or a Google search, and in 30 seconds you're already bombarded with 1000 different versions of:
“I lost weight when I started doing X"...
...2024-05-0745 minThe Fit & Free Podcast76. How to put an END to bad body image days, with Sig Fisher42% of girls are already thinking about losing weight in primary school 😱
50-70% of girls are not satisfied with certain parts of their bodies by the time they reach middle school.
How's THAT for some terrifying stats?!
I think it's safe to say poor body image is a pandemic, and culturally, and socially, especially via social media, the world is constantly perpetuating the notion of the "perfect body"...Tall, thin, big breasts, and a big butt. This image of the perfect body can be an extremely powerful, destructive force in our l...2024-04-3050 minThe Fit & Free Podcast75. How to change your self-talk to MAXIMISE results in your body, with Psychologist Kim EdwardsIn this episode I sit down with psychologist (and former client!) Kim Edwards. We had an amazing conversation about the missing piece that SO many women are missing when it comes to reaching their physique goals, which is their SELF-WORTH.
Having negative self-talk, a low self-esteem or a low self-worth a low sense of self-worth can REALLY put the brakes on your body goals more than ANY exercise or nutrition strategy ever could, and that's why in this episode we dive deep into WHY that is, as well as giving you tangible tips on how y...2024-04-2349 minThe Fit & Free Podcast74. How Overcoming my Addiction to MyFitnessPal allowed me Lose Fat & Build MuscleI 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 ra...2024-04-1633 min
The Fit & Free PodcastBONUS: The Secret Formula to Lose Fat & Build Muscle By Eating More & Training Smarter🎉 BONUS EPISODE THIS WEEK 🎉 ONLY UP FOR 7 DAYS
I 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 can eat more, & look better
💪 How to exercise to lose fat & tone up at the same time.
💪 How to do it with complete food freedom
So if you're strugglin...2024-04-051h 09The Fit & Free Podcast73. The NUMBER 1 thing that caused a Quantum Leap in my Body CompositionA 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.
That's the reason that today, when it comes to nutrition & exe...2024-04-0228 minThe Fit & Free Podcast72. From eating low cals & burning off her food with nothing to show for it, TO a mother of 2, a business owner, AND SHE'S NEVER LOOKED BETTER - with ExPhys Karla BosnarStrap in for a raw & honest conversation!
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 diet becoming harder and harder to maintain, all the way up to a full...2024-03-2655 minThe Fit & Free Podcast71. 30 lessons from 30 years - PART 2As 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 other areas of life.
2024-03-191h 02The Fit & Free Podcast70. 30 lessons from 30 years - PART II 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 on everything I've learned up to this point, when it comes to nutrition, and exercise, but especially 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 bec...2024-03-1256 minThe Fit & Free Podcast69. Losing Weight & Toning Up: The Smart Way! with Robyn ShawThis 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 this beautiful quote 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 g...2024-03-0550 minThe Fit & Free Podcast68. Why you keep going over your calories on MyFitnessPal (and it's NOT a discipline thing!)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 t...2024-02-2733 minThe Fit & Free Podcast67. "Working off" and "earning" your food: what to do when food is the enemy, and exercise is a form of punishmentI'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 my story around...2024-02-2022 minThe Fit & Free Podcast66. Why we feel food guilt, and how to STOP it.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 yourself:
🫠 "I can’t go to...2024-02-1324 minThe Fit & Free Podcast65. How to Eat Out Guilt-Free, WITHOUT impacting your body goals.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 t...2024-02-1016 minThe Fit & Free Podcast64. The biggest fatloss BLIND SPOTS ep 4: Is losing fat and getting the body you want even POSSIBLE for YOU? Find out 🎧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...2024-02-0621 minThe Fit & Free Podcast63. The biggest fatloss BLIND SPOTS ep 3: Should you be in a calorie deficit to get the body you want?There is a BIG chance if you're in my world that you have this blind spot. "I need 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 mo...2024-01-3026 minThe Fit & Free Podcast62. The biggest fatloss BLIND SPOTS ep 2: How to know when it’s the right time to change your exercise/nutrition strategy"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 plu...2024-01-2328 minThe Fit & Free Podcast61. F&FA success story - "I didn’t understand how I was eating more food, and I was losing so much weight and had much more muscle definition within the first 3 months "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 wasn't working for her.2024-01-1637 minThe Fit & Free PodcastBONUS Episode - How to go from SKINNY-FAT to a TONED, FIT GYM GIRL🎉 BONUS EPISODE THIS WEEK 🎉 ONLY UP FOR 7 DAYS
I am on such a high after the 2 masterclasses I ran this week. The feedback was insane, so what I've done is I've gotten this masterclass and turned it into a podcast episode for you!
So in this episode you're gonna find out:
1. Why you have zero energy, why your metabolism is cooked, and why you gain weight just looking at a chocolate bar
2. Why you don't look toned even though you spend hours busting your guts burning calories
3...2024-01-121h 19The Fit & Free Podcast60. F&FA Success story - from eating under 1200cals & doing cardio DAILY, to going on trips eating out guilt free, and deadlifting over 90kgEVERY 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 her macros properly
...basically doing anything she could to look the smalles...2024-01-0940 minThe Fit & Free Podcast59. The biggest fatloss BLIND SPOTS ep 1: WTF are blind spots, and how can they take your nutrition & exercise to the next level?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 lost weight/fat...
Th...2024-01-0257 minThe Fit & Free Podcast58. The elephant in the room when it comes to increasing your caloriesIf 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...2023-12-2629 minThe Fit & Free Podcast57. Are you navigating your nutrition/exercise journey backwards? Conversation with Sheridan JacksonA 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 you down a dark path, ultimately leaving you with little...2023-12-191h 12The Fit & Free Podcast56. The Protein Episode: WHY you shouldn't wait another SECOND to nail your protein intakeProtein...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 of the reasons why you should care about your prot...2023-12-1228 minThe Fit & Free Podcast55. Exercise hacks that transformed my glutes and back - Part II.This is PART II of 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 ti...2023-12-0527 minThe Fit & Free Podcast54. Exercise hacks that transformed my glutes and back - Part I.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 to look at my exercise and nutrition objectively, instead of emotionally, making it way ea...2023-11-2831 minThe Fit & Free Podcast53. How to ACTUALLY see results from all your hard work with your EXERCISEEver 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 your exercise routine is off! And I've...2023-11-2133 minThe Fit & Free Podcast52. The key to sustainable fat loss/toning: How you THINK about food PART II 🫠 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 all ways you are thinking about food that are IRONICALLY absolutely ruining your progress with your body composition g...2023-11-1425 minThe Fit & Free Podcast51. The key to sustainable fat loss/toning: How you THINK about food PART IWhat 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 are COCKBLOCKING them from actually...2023-11-0730 minThe Fit & Free Podcast50. How to ditch the scales for EVER. and then embrace the scales.🛑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're NOT 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 number on that scale is going to be.
If it goes u...2023-10-3133 minThe Fit & Free Podcast49. Navigating MyFitnessPal, calorie tracking, and ditching Diet Perfectionism For a lot of women, tracking calories on apps like MyFitnessPal can reaaaaaallly *%#k with their head...for some, even just mentioning tracking 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 you MORE 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 are getting stuck in vicious cycles of needing everything and every number to be perfect, and the second it...2023-10-2440 minThe Fit & Free Podcast48. Body checking is putting the E-brake on your body goals. HERE'S WHY.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"
or2023-10-1739 minThe Fit & Free Podcast47. Fit & Free Academy success story - from feeling trapped in low calorie diets and exercising 6x a week to looking the best she ever has at 41This 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 most important things that helped her break free from...2023-09-1949 minThe Fit & Free Podcast46. Doors OPEN for Fit & Free Academy LAST TIME THIS YEARBody 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 results, so that you can work on building your ideal body at th...2023-09-1606 minThe Fit & Free Podcast45. SKINNY-FAT SERIES: This could be the most important episode you hear from me.....and it's got nothing to do with exercise or nutrition!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 with this journey.
...2023-09-1243 minThe Fit & Free Podcast44. SKINNY-FAT SERIES: From ZERO energy and 3 coffees a day, to fuelling her body and putting her physique goals on AUTOPILOTIn 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 overcoming all her psychological blocks.
I shar...2023-09-0647 minThe Fit & Free Podcast43. SKINNY-FAT SERIES: Increasing my calories - What is was REALLY like navigating this difficult journey psychologicallyThis 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 life believing that 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 want to...2023-08-3053 minThe Fit & Free Podcast42. SKINNY-FAT SERIES: 7 signs you're not eating enough, and how that's keeping you in the skinny-fat cycle
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 noodles, not adding carbs a...2023-08-2350 minThe Fit & Free Podcast41. SKINNY-FAT SERIES: How to eat more/increase your calories, WITHOUT gaining weightWhat 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"
because my goal was to avoid weight gain at ALL COSTS.
T...2023-08-1632 minThe Fit & Free Podcast40. SKINNY-FAT SERIES: MYTHS that are stopping you from reaching your body goalsIN 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 getting what the...2023-08-0934 minThe Fit & Free Podcast39. SKINNY-FAT SERIES: Signs it's time to build muscle and STOP losing weightEpisode 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 often aren'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...2023-08-0247 minThe Fit & Free Podcast38. Is the 1200 calorie (or lower) diet REALLY the best way to tone up and reach your ideal body????
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 think that 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 weight lo...2023-07-2638 minThe Fit & Free Podcast37. Are you eating/exercising because you HATE yourself, or because you RESPECT yourself? 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 eat ALL 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, and was so disgusted any tim...2023-07-1925 minThe Fit & Free Podcast36. Take the breaks off your fitness journey and tone up 10x fasterMy 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 advanced side. It’s easy for me...2023-07-1231 minThe Fit & Free Podcast35. How to include all your fav foods in your diet WHILST losing fat"I can’t have chocolate, because I'm trying to lose weight"
"I'm going Paleo/vegan, because I read that it helps you lose fat"
"I'm cutting out bread to lose fat faster"
"I've already had the pancakes, may as well go all out now!"
If you've ever caught yourself saying this, then you need to listen to this episode, because you've got another thing coming!
These are the REASON you AREN'T losing fat and keeping it off for good, and in this episode I explain exac...2023-07-0533 minThe Fit & Free Podcast34. 10 things keeping you skinny-fat, and holding you back from your ideal bodyFor this episode I decided to do something a little different. Let me know if you like it! This episode is an audio "carousel" of the biggest mistakes I see active women making, that hold them back from losing fat and getting the body they want FOR GOOD.
If you're new to me or the podcast, then this is a PERFECT place to start.
There's a good chance that not all of these will apply to you, so for this episode, if you're short on time, I would recommend skipping ahead abo...2023-06-2826 minThe Fit & Free Podcast33. My fitness journey: A decade of mistakes and lessons condensed into 35 minutesIf you want to shave YEARS off your fitness journey, you can't miss this one.
Over the last 10 years of my journey to getting the body I want, I think it's safe to say I've made just about EVERY single mistake in the book... It's cost me literal blood, sweat and tears, as well as YEARS of being unhappy with my body, and mySELF.
I really hope that this episode can help women that are making similar mistakes right now, which are moving themselves further away from their goals, realise where th...2023-06-2135 minThe Fit & Free Podcast32. "Bad"/"unhealthy" foods: Could these labels actually be doing more harm than good?Let's face it. We've all been there.
"I can't eat chocolate, because it's unhealthy"
"I can't have bread/pasta, because it's bad"
Where are these labels coming from? And why should we even care if avoiding these foods means we can lose fat/weight and tone up?
I'll tell you why: because whilst that may get you results over a month or 2, labelling foods as good and bad and trying to avoid them NEVER (EVER!) works long term.
In this episode, I am lifting the veil, and givi...2023-06-1429 minThe Fit & Free Podcast31. Reverse dieting: FACT or FAD?Reverse dieting has received a lot of attention recently on (social) media, and I know there are a LOT of fitness influencers and businesses nowadays promoting reverse dieting as "the answer to fixing your damaged/slow metabolism". So I decided to do a deep dive into the science of reverse dieting, to put this one to bed once and for all.
If you are reverse dieting at the moment, have done it in the past, OR are considering it, this episode is a MUST.
P.S. Please review my podcast, as it...2023-06-0730 minThe Fit & Free Podcast30. Why focusing on burning calories is CAUSING your fat loss plateauOne of the biggest mistakes I made for the first 5 years of my fitness journey was always trying to burn about 800 calories more a day than what I was eating. I was hellbent on burning as many calories as I could, so that I could lose weight faster. Little did I know, it was actually causing me to stay stuck in the skinny-fat cycle.
In this episode I run you through some research that will prove exactly WHY this approach doesn't work, the common mindset blocks around this and how to work through them, and finally also wh...2023-05-3133 minThe Fit & Free Podcast29. Yes you CAN eat more without gaining weight. Here's howThere are so many active women out there that are under eating, and unfortunately a lot of them know they are, and do it anyway, because they think that is how they will reach their ideal body. Many women are scared of eating more, because they are worried that they will gain weight, or perhaps they have tried to eat more, and they DID gain weight, thus in their mind proving that eating less is the answer.
I call bullshit. Eating less does the opposite of what you want. If you want to lose fat and...2023-05-2331 minThe Fit & Free Podcast28. No period, now what? Hypothalamic Amenorrhoea: The signs, the science, and my recoveryHaving hypothalamic amenorrhoea, or other hormone issues, could be exactly the reason why you can't lose cm off your waist and tone up for good, so this episode is fully dedicated to answer the question: no period, now what?
We go into depth on the science behind hypothalamic amenorrhoea, the signs, symptoms and effects it can have on you besides just not having your period, as well as the long term health complications of not having it.
I'm also going to share my personal story with HA, which I had for several years, and the e...2023-05-1647 minThe Fit & Free Podcast27. How this badass mum lost fat by DOING LESSBuntie is 40 years old, a mum of 2 loud, active boys, and a full time primary school teacher, and somehow she's managed to balance all of this with reaching her body goals!In this episode Buntie and I go into depth on her fitness journey. From unsustainable diets, challenges, and HIIT training, to learning how to correctly fuel her body, and realising that she CAN get results in her body without having to jump through all those hoops, and creating harmony between her nutrition, exercise and the rest of her life.P.S. Please review my...2023-05-0921 minThe Fit & Free Podcast26. The quickest way to reaching your body goals with NUTRITIONThe age old question: how much food is enough? How much AND WHAT should I be eating to reach my goals?This is by far the question that causes the most angst amongst women that have body goals, and unfortunately, most women vastly UNDERestimate how much they should be eating. At any given time (whether you know it or not!) you are in one of 3 phases. In this episode I break down each phase, AND explain which phase you should be in at which time! I explain when calorie deficits work, and more importantly the...2023-05-0228 minThe Fit & Free Podcast25. The (yo-yo) dieter cycle: Are you in it? Know the signs, and exactly how to get out of itSound familiar?
You step on the scale most days, and feel deflated when it hasn't shifted, or even worse, when it goes up.You're body checking constantly. In the mirror, in the car door, shopfront window, constantly picking your body apart.You feel like you’re going around in circles, and you feel like restricting yourself is the only way you’ve ever managed to lose fat around your waist or legs long term.Of course, the restrictive diets get you results in the short term, but how can you live a life filled with...2023-04-2541 minThe Fit & Free Podcast24. Zero energy: signs and symptoms, why it's happening, and what to do about it!I know there are so many of us active women that have a burning desire to lose fat and feel confident in their clothes, and they're willing to do just about anything to get that. Eating under 1400 calories, exercising more than 6 times a week, filling your plate with as many veggies as possible, filling up on 0 calorie noodles or cauliflower riceFor ages I would wake up feeling groggy, often felt like a nap in the afternoon, and got massive sugar cravings in the afternoon, and I had NO IDEA that was not normal. And the truth i...2023-04-1836 minThe Fit & Free Podcast23. SKINNY-FAT!? 1 shift that will skyrocket your weight loss/toning journeyFor so long I was completely fixated on trying to lose weight. Every diet I did, every gym challenge, my goal was always "weight loss". This focus inevitably led to calorie deficits, focusing on limiting calorie intake, and maximising calories burned.
But every time I did lose weight, I was NEVER happy with what I saw in the mirror, because my physique would always stay looking skinny-fat.
The thing is, most women that do this ACTUALLY want a lean, toned physique. They want nice shape to their bum, toned abs, arms etc. But if you...2023-04-1128 minThe Fit & Free Podcast22. Could your slow metabolism be holding you back from sustainable weight loss?Metabolic down regulation was one of the biggest reasons why I wasn’t seeing any improvements in my body for ages! And it didn't matter how much exercise I was doing, how little (carbs) I ate, or how many calories I was burning during my workouts, I just couldn't get sustainable results.
If you can't stop thinking about food 24/7, you're feeling tired and lack energy in the afternoons, you're bloated at least 3 times a week, and you're plateaued with your weight loss/toning, then this episode is for you.
This episode walks you through how to...2023-04-0432 minThe Fit & Free Podcast21. Slaying my body image demons: From in tears and complete mental breakdown to an ego death and massive personal growthDo you ever get moments when you just feel so disappointed when you look at yourself in the mirror, picking apart your body. You try on multiple outfits, but feel so frustrated that nothing seems to fit, or you continue to tell yourself that you’ll be happy when you fit into those jeans sitting in the back of the cupboard? On those days your negative body image thoughts can become so overbearing, and it'll destroy your confidence and sense of self worth.
A few weeks ago aaaalllll these negative body image stories I used to have re...2023-03-2846 minThe Fit & Free Podcast20. The dark side of exercise: my unhealthy relationship with it, and how I recoveredI didn't always have the healthiest relationships with exercise. I had an exercise addiction. "but wait: an exercise addiction is a GOOD thing right?" Absolutely NOT, and in this episode I explain why. I also go through how you can find out if you have an unhealthy relationship with exercise, and what you can do to heal it.Applications for the next intake of the Fit & Free Academy are OPEN. Limited spots available for this intake. Click the link below for more info:
https://lauraswingler.mykajabi.com/fit-free-academy/Please review...2023-03-1449 minThe Fit & Free Podcast19. HOW AND WHY you should give yourself unconditional permission to eatWorried about losing control around food when you allow yourself to eat more? Then this episode was MADE for you. In this episode, I go in depth on the science and research behind why eating MORE is the key to you reaching your fat loss and weight loss goals, and give you tools and strategies that you can implement immediately to make a start on your journey to FOOD FREEDOM.Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:
https://podcasts.apple.com/u...2023-03-0721 minThe Fit & Free Podcast18. Community question answered: Difference between exercise phases, and why you should careA few weeks ago @maddbradley DMed me with a great question:
"I was wondering if you were covering any topics around different exercise phases, like strength building and hypertrophy?"
Such a great question really deserves its very own podcast episode, so this episode goes deep into different types of exercise, in which situations they are most efficient, and specific programming tips for various "training ages".Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:
https://podcasts.apple.com/u...2023-02-2830 minThe Fit & Free Podcast17. When it comes to calories: less isn't better, ENOUGH is better, with @naturally_nina_If you want the in's and outs on how to fuel your body, this episode is for you. In this episode I sat down with the amazing @naturally_nina_ , an expert nutritionist, as well as a crossfit coach, and an amazing content creator. She had so many nuggets to share with us, among her own eating disorder recovery story, as well as how she manages her type 1 diabetes, and plenty of do's and don'ts when it comes to nutrition to optimise performance.
Applications for the next intake of the Fit & Free Academy CLOSING end of t...2023-02-2146 minThe Fit & Free Podcast16. How I ate out every single day and trained once in 2 weeks without gaining weightI've been on the go a lot over the past few weeks, from Australia, to South Africa, to Bali, and now Lombok... and when travelling, you often end up eating out instead of cooking your own meals. This time was no different for me, yet there were a few key principles I followed that allowed me to eat out every day, only train once, and STILL not gain any weight. In this episode I walk you through EXACTLY how I did it, and how YOU can do the same.
Applications now open for the next...2023-02-1426 minThe Fit & Free Podcast15. The magic pill everyone is looking for, and noone is taking, with @gainswithains_Ainsley is an aboslute rockstar PT, who has been training for 10 years. Together, we dive deep into how to get the most out of your training, gym anxiety and steps to overcome it, and much more. In a nutshell, this is another super potent episode that focuses around the SIMPLE things that most women are doing, and AREN'T doing, that are holding them back massively from reaching their physique goals and full potential in the gym.
Please review my podcast, as it really helps get it out to more women that need to hear this. R...2023-02-0748 minThe Fit & Free Podcast14. Toxic diet culture, "healthy eating", and food freedom with Christina MollenhauerThis week I chat with Dietician Christina from IG @christinaskitchens. We talk all things FOOD FREEDOM.
What the hell does it even mean?
Why the diet culture is toxic
We go deep into Christina's recovery story
and discuss mental roadblocks that we both often encounter with clients when it comes to helping them achieve food freedom.
So if you're even remotely interested in being stress free around food, then you HAVE to listen to this one.2023-01-311h 03The Fit & Free Podcast13. Eating to TRAIN instead of training to EAT, with Power-Lifter Jeannie VIn this episode I pick Jeannie, a badass business owner AND power-lifter's brain about some really important topics: Why most women aren't seeing results with their training right now. Tips and strategies on how you can move through gym anxiety And how to start shifting your mindset from I wanna be smaller, to I wanna be stronger! Jeannie's IG https://www.instagram.com/jeannievfitness/2023-01-2549 minThe Fit & Free Podcast12. How lifting went from being a chore to being Kim's self care activity. The aesthetics became the side bonusI sat down with Fit & Free OG Kim, who has been working with me since basically the inception of the business. This lady is shooting out the lights with her progress after almost 2 years of working together. We go into depth on the mindset blocks that held her back then, as well as the things in her way from her new goals.2023-01-1848 minThe Fit & Free Podcast10. Higher calorie days? Feeling guilty for missing workouts? YOUR QUESTIONS ANSWEREDIn this episode I answer all YOUR questions. Every week I'll put a Q&A box on Instagram, and I'll answer the questions here on the podcast. No question is a stupid question. Today I'm answering the following Is it OK to have higher calorie days? Any advice on how to increase my calorie intake to maintenance? How do I let go of guilt for missing a workout? How do I let go of food guilt?2023-01-1212 minThe Fit & Free Podcast11. How to grow your glutes in 2023We all know nutrition and exercise go hand in hand when it comes to getting definition in your body. So instead of focusing all your energy on your nutrition this year, stressing about how much you're supposed to be eating, or how many calories you've burned, why not put some more energy into the exercise component? This episode contains some specific tactics and strategies that you can implement to see faster results in your glutes. We cover the advantages and disadvantages of different types of exercise, things outside of exercise that can speed up your results, as well as...2023-01-1031 minThe Fit & Free Podcast9. Do you need to track to drop fat? How I went from calorie obsessed to food freedom.This episode focuses on all things calorie and/or macro tracking. Is it required in order to lose weight, lose fat, or get a flatter stomach? I go in depth on my personal experience and relationship with calorie tracking, and what I'm doing today to see the results that I'm seeing in my own body composition with complete food freedom.2023-01-0328 minThe Fit & Free Podcast8. Key shifts to make 2023 the year you FINALLY get the body you wantIn this episode I sat down with Coach Janna, and we talked about some of the essential mindset shifts that you need to make if you want to start seeing lasting definition in your body, and do it with complete food freedom.2022-12-2748 minThe Fit & Free Podcast7. This boss babe business owner AND mother went from 500 calorie crash diets to eating whatever she wants and being in the best shape of her life at 40. Alana's storyThis episode features the truly inspirational story of Alana. How shifting her thoughts and beliefs around food and her body completely changed the way she views exercise, how she is able to stay on track with her goals throughout her life as a mother, husband and HR business owner, and the things that her strength have made possible for her.2022-12-2049 minThe Fit & Free Podcast6. Why challenges should be illegal, and habits that will ACTUALLY help you reach your health and fitness goals in 2023In this episode I break down why your challenges and diets are failing you, and 5 habits that will actually help you reach your health and fitness goals, and NO, they are not "drink more water", "improve sleep" or "eat more protein". Jump into the episode to see what is REALLY going to help you this year. MASTERCLASS REGISTRATION: https://lauraswingler.mykajabi.com/register2022-12-1329 minThe Fit & Free Podcast5. How Bec went from only eating dinners, and secret bedroom workouts, to knowing her worth and getting lasting definition in her bodyThis episode walks you through this active gal's fitness journey from start to finish, and how she not only achieved her body results with complete food freedom, but also fully changed how she shows up in life and treats herself, which led to her standing up for herself and quitting her full time job as a high school teacher!2022-12-061h 04The Fit & Free Podcast4. Why ‘fat’ burning zone does not equal burning body fat & why fasted cardio doesn't burn fat, and how you CAN speed up your fat lossIn this episode I bust some well known fat burning myths, as well as give some nutrition tips to speed up your fat loss by fuelling your exercise sessions.2022-11-2914 minThe Fit & Free PodcastThe quickest way to reaching your body goals with NUTRITIONThe age old question: how much food is enough? How much should I be eating to reach my goals?
This is by far the question that causes the most angst amongst women that have body goals, and unfortunately, most women vastly underestimate this. In this episode I go into detail on all things nutrition, to FULLY put this one to bed.
2022-11-2222 minThe Fit & Free Podcast3. The quickest way to reaching your body goals with EXERCISEThis episode goes into all things EXERCISE. Did you know that all exercise types weren't created equal? Whatever your fitness goal is, there is a type of exercise that will get you there the quickest. So when it comes to losing fat/getting "toned", what IS the best type of exercise to be doing? That's what this episode is all about.2022-11-1524 minThe Fit & Free Podcast2. How to navigate the silly season whilst staying on track with your body goalsChristmas and New Years is SUCH a great time of the year, and you DESERVE to enjoy it, but sadly, for active women with body goals, it can be a really stressful time. In this episode I give you specific steps that you can follow to help you navigate this time of year, so that you can enjoy it stress free, whilst still staying on track with your goals.2022-11-0828 minThe Fit & Free Podcast1. My fitness journey. Hypothalamic amenorrhoea, 1200 calorie diets, and gym challenges.In this first episode I talk about how I ended up where I am today. Why I do what I do. The vicious diet cycles, road to rock-bottom, the recovery, and the birth of greenwellbeing_ .2022-10-2643 min
The Hypothalamic Amenorrhea Podcast105. HA Recovery Story w/ Laura Swingler: Exercise, Wellness Culture and moreLaura Swingler is an exercise physiologist and sports nutritionist who is using her experience with HA as a catalyst for the business that she has today! She joins me in this episode to share her story and inspire you to rebuild your relationship with yourself and your body.Join The HA Societyhttp://thehasociety.com/joinWork 1:1 with us to get your period backhttp://thehasociety.com/coachingFollow us on IGhttps://www.instagram.com/thehasociety/http://instagram.com/danisheriff2022-06-0845 min
wordsbygracieLearning to love the f*ck out of your body w/Laura Swingler season 2 ep7Hello beautiful people, I am sooo excited to bring you this epic ep with the incredible Laura Swingler @greenwellbeing_ on the gram! Laura is a fitness and nutrition coach and helps gals heal their relationship with food & their body while getting strong AF!I love love love what she's about and this episode is FULL of absolute nuggets of gold that I wish I knew soooo many years ago. If you've struggled with your body, food, disordered eating or missing periods - this episode is for you!Find Laura over a...2022-05-0934 min