The Fit & Free Podcast

Discover the exact strategies I used to lose 8 kilos and feel more confident than ever in this "What I Eat in a Day" Podcast!   This episode is for you if you’re struggling with sustainable fat loss, managing cravings, or building a healthy relationship with food.   Follow my journey from intentional muscle gain in 2024 to a successful fat loss phase, with practical tips on high-protein...

Struggling to lose weight and actually keep it off? This video is for you if you’ve been stuck in the cycle of losing and regaining the same 5-10kg, constantly starting over every Monday, or obsessing over the scale without seeing results. You’ll learn: ✅ Why calorie deficits DO work-but only when done right ✅ How to track your food and stay consistent without losing your mind ✅ The real reason...

Watch this on Youtube -  https://www.youtube.com/playlist?list=PLMqUdKeB9WkiTeudwZQtwm-ZGdLrGHvq_   Struggling to lose fat and tone up, even though you’re eating clean and working out? This episode shows you how to drop 5kg and get lean by Summer 2025 - without restrictive diets or tracking calories.   📍 This is for you if: • You’ve restarted “being good” every Monday (and lost cou...

You try to keep junk food out of the house…   But the second you finally let yourself have one spoon of peanut butter - or a handful of fries - you spiral. You keep going. And you promise yourself: “I’ll just be better tomorrow.”    Sound familiar?   In this episode, I’m sharing how my client Sally went from constantly losing control around peanut butter to feeling strong,...

Losing fat is hard. Keeping it off? That’s where most people fail.   The stats don’t lie - most people regain the weight they lose within a year.   But that won’t be you.   In this episode, I’m sharing 8 research-backed habits that have helped me - and my most successful clients - successfully lose fat and keep it off for good. No gimmicks. No rigid food rules. Just simple, powerful...

In this ep, I break down: ✔ The 3 most common mistakes women make in the gym ✔ Why you’re exercising hard but still don't look like you work out ✔ The difference between individual workouts vs. strategic programming ✔ What you need to focus on if you want visible definition   If you’ve ever: Switched between HIIT, Pilates, and spin classes but feel “soft” Lifted weights but haven’t gotte...

Picture this: You come home tired. You’ve been “good” all day—no snacks, stuck to your calories, skipped the chocolate. Then one piece turns into three… Three turns into eight… And by morning, you’re planning to skip breakfast and cut carbs “to make up for it.”   If you can relate to any of this, and you’ve ever said: “I’ve already ruined it… might as well keep going,”  this episode is f...

📍New to this series? Catch up first: → [Part 1 ] → [Part 2 ] If you’ve ever thought… “I’ve ruined everything, I’ll start again Monday.” “I just need more willpower to get back on track…”   …you are not lazy. You’re likely stuck in an all-or-nothing mindset —and that’s exactly what we’re unpacking in this episode.   In Part 3 of this series , I break down the real reason your diet keeps...

When my client finally became aware of what I share in this episode… She dropped 5kg in just six weeks.    And this can totally be your reality too.   If you’ve been telling yourself you just need more willpower, more discipline, or to “just be better” to reach your goal weight / physique—think again.   In Part 2 of this 3-part series , I unpack one of the biggest (but mos...

Welcome to a brand new 3-part mini-series on why you can’t stick to your calorie deficit—and why that’s the real reason you’re not seeing the changes you want in your body.   In Part 1, I break down the #1 reason this happens: 👉 Your calorie deficit is simply set up wrong .   We cover: Why most calorie calculators give you numbers that are way too low How underfueling creates late-night...

If you’ve been consistently working out—maybe you're saving random influencer workouts, following YouTube routines, doing group fitness, or even weights sessions, smashing yourself 3-5x a week—but still don’t look like you even work out… this episode is for you.   In this one, we’re breaking down: Why random workouts = random results 🫠 The truth about why you’re not losing the last few cm /...

You’ve probably been told that to lose weight and look toned, you need to cut carbs, eat 1200 calories, and train like a maniac. But what if that’s exactly what’s keeping you stuck?   In today’s episode, I break down the exact mindset, lifestyle, and habit shifts that helped my client Bec lose 10kg, keep it off, sculpt her body AND run her first half marathon—without restriction or burnout. &...

If you’ve lost weight—5, 10, even 20 kilos—but now you’re in this weird place where you still aren’t quite happy with your body composition, THIS ONE'S FOR YOU.   Maybe you’ve been stuck eating low calories, training hard, and watching the scale obsessively… but your body composition hasn’t changed. You’re not seeing that lean, toned look you’re chasing—especially around your waistline—and yo...

If your goal in 2025 is to actually look like you work out—to feel strong, lean, and toned—this episode is your roadmap.   After 12 months in a dedicated muscle-building phase, I’m breaking down the 10 biggest lessons I learned. From overcoming the fear of weight gain to finally building the glutes I always wanted, this episode is a combination strategy, and mindset shifts.   We chat abo...

In this episode of The Fit & Free Podcast , I dive into the common misconception that eating healthy automatically leads to weight loss.   Many active women find themselves eating what they believe is a "healthy" diet, but the results won't show on your body. I explain why simply choosing the "healthy" option doesn't always equate to fat loss, and how other factors can impact yo...

Welcome to the first episode of the year! ✨ This one is all about reflecting on the past year, setting realistic goals for 2025, and breaking free from the patterns that keep you stuck. With that being said, this episode is really designed to be used as a resource for you to come back to time and time again!   Here’s what we’re covering: ✅ Why 91% of New Year’s resolutions fail by February—...

If you haven't listened to the previous 5 episodes, I highly recommend you go back and listen to them in order, as each episode builds upon the last, so that's how you'll get the most out of them! In this episode, we’re diving into one of the most frustrating parts of the fitness journey: plateaus. We’ll talk about why they happen, how metabolic adaptation plays a role, and how you can stay motiva...

Episode 5 of the Fat Loss Series!   If you haven't listened to the previous 4 episodes, I highly recommend you go back and listen to them in order, as each episode builds upon the last, so that's how you'll get the most out of them!   In this ep, we're talking about the importance of setting realistic goals, AND how to ACTUALLY track your progress, so that you KNOW when you're on the rig...

We made it—Episode 100! 🎉 It’s hard to believe we’ve come this far, and the timing couldn’t be more perfect, because in Part 4 of the Fat Loss Series  we’re diving into the secrets to achieving fat loss that lasts a lifetime, by building habits that actually stick.   This MILESTONE of an episode covers:   •   The biggest mistakes most people make that cause them to achieve inc...

In this ep we’re diving into one of my favourite topics—exercise! 💪 Whether you’re a beginner or a seasoned lifter, this episode breaks down exactly what your EXERCISE should look like to shed stubborn fat and define your body in a SUSTAINABLE way.   Here’s what we’re covering:   •   C ardio vs. strength training: Why “burning calories” might NOT be helping you.   •   Why...

In this episode we’re diving into all things fat loss fundamentals in Episode 2 of the Fat Loss Series! 🚀   If you haven’t listened to Episode 1 yet, make sure to start there—each episode builds on the last one, so you'll get more out of it if you listen to them in order!   Here’s what we’re covering:   •   The most common mistakes women make on a fat loss journey (and why the...

I'm starting something BRAND NEW this week—a Fat Loss Podcast Series designed to help you break free from yo-yo dieting, restrictive eating, and not seeing results from your work in the gym and with your diet.   In this episode, I share:   •  Well known MYTHS in the fitness industry, and why they are slowing your progress. (You're probably doing at least 1 of these!)   •  ...

In this episode, I sit down with Jen, a mother of three and grandmother of three from New Jersey, to share her incredible transformation journey inside the Fit & Free Academy.   For years, Jen was running over 10 miles every day, eating the bare minimum, yet despite all her efforts, she was exhausted, struggling to play with her granddaughter, and overwhelmed with food anxiety. &nbsp...

In 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: Unpred...

If 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 m...