The Fit & Free Podcast

This episode is a little vulnerable, as I share my own story of increasing my calories. Why vulnerable? Well, I lived the first 25 years of my life  believing  that eating more meant gaining weight, and that gaining weight meant that I would gain weight/look fat.  I was so afraid of increasing my calories, and so afraid of what would happen if I did. I know for a fact that there are...

  So many active women are still holding on to the belief that they have to lose weight, and eat as little as little as possible to get the body they want... And I get it, there's so much misinformation out there telling you "the more exercise the better!" and "you have to eat in a calorie deficit!", it's easy to believe...I used to do all of this stuff too. I was constantly trying to lose we...

What do you do when you're stuck in this vicious cycle of restricting your calories, but every time you try to increase them, you gain weight on the scale? For most women, they go right back to restricting their calories again so that they can stay on track with their body goals. And I was no different!   I can literally remember back in the day, scrolling through YouTube trying to figure out...

IN THIS EPISODE OF MYTHBUSTERS! 😉 Will lifting weights make you bulky? Is it true that you can't lose fat by lifting? Should women do high-rep, low weight exercise to tone up? Will eating more make you gain weight/fat? Look I know you're not silly. The episode is titled "MYTHS", so we already know these are all BS. Still, there are SO many women that, conciously or unconciously, are STILL holding...

Episode 1 of the new SKINNY-FAT SERIES!  Are you focusing on the wrong thing? So many of my clients come to me with the goal to lose the last few kilos so that they can tone up and finally be happy with what they look like...but here's the thing they often aren't aware of: losing weight will NEVER result in toning up ...for many of them, the reason they feel as though they want to lose m...

  Too often I still see active women making this same mistake, which is holding them back massively in their body composition goals...and I get it, because I was there once. They think that they will tone up by losing more weight. They think that they need to eat 1200 calories or below in order to tone up. ...big well marketed diets spring to mind: "Lite 'n Easy", "The Fast 800", etc......

  SIGNUP FOR THE BODY IMAGE MINI COURSE HERE NOW. ONLY 6 SPOTS LEFT. STARTING NEXT WEEK. There was a version of me that simply couldn't control myself around food on holidays. Because I was so restrictive outside of them, when the holidays finally came around, I'd eat ALL the food...and then come home and promise myself that I had to "start again on Monday", to lose weight, to chang...

My clients have recently been asking me: "Loz you're looking great at the moment. What are you doing differently?" The answer is I'm exercising differently! So...once you DO have a healthy relationship with food and your body, how can you optimise your EXERCISE for maximum impact? That's what this episode is all about! How to take your gym performance to the MOON so that you see can watch your bod...

"I can’t have chocolate, because I'm trying to lose weight"  "I'm going Paleo/vegan, because I read that it helps you lose fat" "I'm cutting out bread to lose fat faster" "I've already had the pancakes, may as well go all out now!"   If you've ever caught yourself saying this, then you need to listen to this episode, because you've got another thing coming! These are the REASON you AREN'...

For this episode I decided to do something a little different. Let me know if you like it! This episode is an audio "carousel" of the biggest mistakes I see active women making, that hold them back from losing fat and getting the body they want FOR GOOD.    If you're new to me or the podcast, then this is a PERFECT place to start.   There's a good chance that not all of these will a...

If you want to shave YEARS off your fitness journey, you can't miss this one.   Over the last 10 years of my journey to getting the body I want, I think it's safe to say I've made just about EVERY single mistake in the book... It's cost me literal blood, sweat and tears, as well as YEARS of being unhappy with my body, and mySELF.   I really hope that this episode can help women that are...

Let's face it. We've all been there. "I can't eat chocolate, because it's unhealthy" "I can't have bread/pasta, because it's bad" Where are these labels coming from? And why should we even care if avoiding these foods means we can lose fat/weight and tone up? I'll tell you why:    because whilst that may get you results over a month or 2, labelling foods as good and bad and trying to avo...

Reverse dieting has received a lot of attention recently on (social) media, and I know there are a LOT of fitness influencers and businesses nowadays promoting reverse dieting as "the answer to fixing your damaged/slow metabolism". So I decided to do a deep dive into the science of reverse dieting, to put this one to bed once and for all.   If you are reverse dieting at the moment, have done...

One of the biggest mistakes I made for the first 5 years of my fitness journey was always trying to burn about 800 calories more a day than what I was eating. I was hellbent on burning as many calories as I could, so that I could lose weight faster. Little did I know, it was actually causing me to stay stuck in the skinny-fat cycle.  In this episode I run you through some research that w...

There are so many active women out there that are under eating, and unfortunately a lot of them  know they are,  and do it anyway, because they think that is how they will reach their ideal body. Many women are scared of eating more, because they are worried that they will gain weight, or perhaps they have tried to eat more, and they DID gain weight, thus in their mind proving that eatin...

Having hypothalamic amenorrhoea, or other hormone issues, could be exactly the reason why you can't lose cm off your waist and tone up for good, so this episode is fully dedicated to answer the question: no period, now what? We go into depth on the science behind hypothalamic amenorrhoea, the signs, symptoms and effects it can have on you besides just not having your period, as well as the lo...

Buntie is 40 years old, a mum of 2 loud, active boys, and a full time primary school teacher, and somehow she's managed to balance all of this with reaching her body goals! In this episode Buntie and I go into depth on her fitness journey. From unsustainable diets, challenges, and HIIT training, to learning how to correctly fuel her body, and realising that she CAN get results in her body without...

The age old question: how much food is enough? How much AND WHAT should I be eating to reach my goals? This is by far the question that causes the most angst amongst women that have body goals, and unfortunately, most women vastly UNDERestimate how much they should be eating. At any given time (whether you know it or not!) you are in one of 3 phases. In this episode I break down each phase, AND ex...

Sound familiar? You step on the scale most days, and feel deflated when it hasn't shifted, or even worse, when it goes up. You're body checking constantly. In the mirror, in the car door, shopfront window, constantly picking your body apart. You feel like you’re going around in circles, and you feel like restricting yourself is the only way you’ve ever managed to lose fat around your waist or legs...

I know there are so many of us active women that have a burning desire to lose fat and feel confident in their clothes, and they're willing to do just about anything to get that. Eating under 1400 calories, exercising more than 6 times a week, f illing your plate with as many veggies as possible, filling up on 0 calorie noodles or cauliflower rice For ages I would wake up feeling groggy, often fel...

For so long I was completely fixated on trying to lose weight. Every diet I did, every gym challenge, my goal was always "weight loss". This focus inevitably led to calorie deficits, focusing on limiting calorie intake, and maximising calories burned. But every time I did lose weight, I was NEVER happy with what I saw in the mirror, because my physique would always stay looking skinny-fat. The thi...

Metabolic down regulation was one of the biggest reasons why I wasn’t seeing any improvements in my body for ages! And it didn't matter how much exercise I was doing, how little (carbs) I ate, or how many calories I was burning during my workouts, I just couldn't get sustainable results. If you can't stop thinking about food 24/7, you're feeling tired and lack energy in the afternoons, you're bloa...

Do you ever get moments when you just feel so disappointed when you look at yourself in the mirror, picking apart your body. You try on multiple outfits, but feel so frustrated that nothing seems to fit, or you continue to tell yourself that you’ll be happy when you fit into those jeans sitting in the back of the cupboard? On those days your negative body image thoughts can become so overbearing,...

I didn't always have the healthiest relationships with exercise. I had an exercise addiction. "but wait: an exercise addiction is a GOOD thing right?" Absolutely NOT, and in this episode I explain why. I also go through how you can find out if you have an unhealthy relationship with exercise, and what you can do to heal it. Applications for the next intake of the Fit & Free Academy are OPEN. L...

Worried about losing control around food when you allow yourself to eat more? Then this episode was MADE for you. In this episode, I go in depth on the science and research behind why eating MORE is the key to you reaching your fat loss and weight loss goals, and give you tools and strategies that you can implement immediately to make a start on your journey to FOOD FREEDOM. Please review my podca...