The Fit & Free Podcast

Come spend the day with me for a full day of high protein eating, training, walking, coffee, travel food inspiration and balanced meals while I’m in the Netherlands. In this episode, I’m sharing what I eat in a day to support body recomposition, fat loss, muscle tone and a healthy relationship with food without being restrictive or boring.   We'll dive into my pre-workout snack, overnight oat...

In this episode, I'm taking you through exactly what I eat in a day on holiday in the Canary Islands to stay lean, fuel my workouts, and enjoy every meal without guilt. You'll see my real buffet meals, how I build balanced plates, why I no longer fear carbs, and the mindset shifts that helped me finally achieve body recomposition instead of endlessly dieting.   For years I thought the secret...

  This podcast episode is for you if you're eating healthy, working out consistently, but still can't lose stubborn belly fat, don't look toned, and feel like all your hard work isn't matching your results.   In this week's episode, I'm taking you behind the scenes of how I stay lean while travelling through Thailand and the Netherlands without tracking calories, avoiding my favouri...

For years I thought the answer was cutting carbs, eating cauliflower rice, buying expensive diet foods, and trying every nutrition trend promising fat loss. But my body changed the most when I stopped dieting and started fueling my body properly.   In this episode, I take you through a full week of eating, meal prep, workouts, grocery shopping, and the exact nutrition approach I'm using to ge...

 In this weekly episode, I’m sharing my full 12 week fat loss phase update, including what changed in my body, my weight loss results, my strength training progress, and the mindset shifts that helped me stay consistent without going extreme. Over the past 12 weeks, I lost around 4kg while still eating out, enjoying weekends, having cocktails, going away, and living my life. This wasn’t a “cu...

  This episode is for you if you’re struggling with a fat loss plateau, feeling hungry in your calorie deficit, and wondering why eating less isn’t giving you the results you want.   In this weekly vlog, I’m sharing exactly how I broke through my fat loss plateau by eating more, not less. If you’ve been doing everything “right” with your nutrition and training but the scale has stop...

  For years, I thought doing more cardio, burning more calories, eating less, and restricting little things like milk in my coffee was the answer. But even when I lost weight, my body composition never looked how I wanted it to. I still felt soft, frustrated, and like I was putting in so much effort with nothing to show for it. In this episode, I talk about the honest reality of losing the la...

In this weekly episode, I’m taking you through another week of my 12-month body recomposition journey as I work towards losing body fat, building muscle, and feeling stronger in my 30s than my 20s - without calorie counting, extreme restriction, or cutting out foods I love.   I’ll show you how I’m setting up my nutrition, meal prep, snacks, movement, and balanced meals during a fat loss phase...

 If you’ve ever thought: “I eat well but I still don’t look toned.” “I’m scared pasta or chocolate will ruin my progress.” “I don’t know how to eat in a calorie deficit without tracking calories.” “I get hungry and feel like fat loss isn’t working.” “I start strong Monday to Friday, then lose control on weekends.” “I want to lose fat but still enjoy real food.”   This ep will help you se...

  If you’ve ever felt stuck in the cycle of eating clean, being “good” all week, cutting carbs, doing more cardio, and still not seeing the lean, toned body you want, this episode will help you understand why. I’m breaking down how I’m losing belly fat while still eating carbs, how I balance my meals in a fat loss phase, and why carbohydrates are not the reason you’re not toned.   In thi...

  This ep is for you if you're tired of all-or-nothing diets and want a simple, sustainable way to meal prep and stay consistent in a calorie deficit. In this weekly episode, I show exactly how I meal prep for fat loss in week 3 of my fat loss phase, in my 12-month mission to look better in my 30s. No extremes, no calorie counting stress. Tag along as I prep easy ricotta spinach chicken ravio...

  Struggling with skinny fat? I trained hard, ate “clean,” but still had stubborn belly fat and no muscle tone, until I completely changed my approach. Discover how I went from skinny fat to toned and confident in a bikini by eating more, training less, and using smart body recomposition. In this weekly ep I share: • How intentional nutritional phases transformed my body • Why eating real foo...

  In this realistic full week of eating for fat loss, I’m showing you exactly what I eat to stay lean without calorie counting, without tracking, and without cutting out foods I love. This is how I structure my meals during a fat loss phase while still prioritizing balanced nutrition, high-protein meals, and sustainable habits that actually stick. You’ll see how I transitioned from a muscle b...

  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 - Eati...

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 epis...

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 sustainab...

  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....

  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 mac...

  I finally stopped self-sabotaging with food, and my body completely transformed.   Listen as 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 t...

This podcast documents my mission to look better in my 30s than I did at 25 - without extremes and without calorie counting.   This episode 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 w...

  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 expectati...

  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 los...

  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...

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 defin...

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 d...