The Fit & Free Podcast

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 thi...

  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...

I’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 fr...

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 defici...

In 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 w...

When 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...

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 *...

To 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 no...

It’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...

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 wa...

Bit 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...

In 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...

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,...

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 p...

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 th...

When 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 go...

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 Go...

42% 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...

In 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 exe...

I 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...

A 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'...

Strap 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,...

As 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 specifica...

I 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 MUC...

This 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 &...