The Fit & Free Podcast

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...

I'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...

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, givin...

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...

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...

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...

"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...

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” &nbs...

EVERY 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 🫠 s trength training in the morning and going for another run in the afternoon 🫠 avoiding going out with friends 🫠 only cooking h...

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 h ow long does that really last? If you're anything like I was, it's likely just a few w...

If 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 t...

A 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...

Protein ...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 peri...

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 start...

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 e...

Ever 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 ba...

 🫠 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...

What 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,...

🛑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: Yo...

 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...

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...

This 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 somethi...

Body 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,...

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 woul...

In 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...