The Fit & Free Podcast

  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 s...

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 gro...

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 mainten...

  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...

  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 st...

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 i...

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...

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...

  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. ✨ W...

  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,...

  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.   I...

 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 foc...

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 m...

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 m...

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...

  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 jour...

  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 vine...

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 crea...

  Struggling to lose belly fat despite trying just about every diet and workout?   This episode 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...

This episode is 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...

  Want to meal prep delicious, high-protein meals on a budget without spending hours in the kitchen?   This episode 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 flavor...

Struggling to hit your protein goals without sacrificing the foods you love? This podcast 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-pro...

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, improv...

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 fix...

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, prop...