The Fit & Free Podcast

A few weeks ago @maddbradley DMed me with a great question: "I was wondering if you were covering any topics around different exercise phases, like strength building and hypertrophy?" Such a great question really deserves its very own podcast episode, so this episode goes deep into different types of exercise, in which situations they are most efficient, and specific programming tips for various "...

If you want the in's and outs on how to fuel your body, this episode is for you. In this episode I sat down with the amazing @naturally_nina_ , an expert nutritionist, as well as a crossfit coach, and an amazing content creator. She had so many nuggets to share with us, among her own eating disorder recovery story, as well as how she manages her type 1 diabetes, and plenty of do's and don'ts when...

I've been on the go a lot over the past few weeks, from Australia, to South Africa, to Bali, and now Lombok... and when travelling, you often end up eating out instead of cooking your own meals. This time was no different for me, yet there were a few key principles I followed that allowed me to eat out every day, only train once, and STILL not gain any weight. In this episode I walk you through EX...

Ainsley is an aboslute rockstar PT, who has been training for 10 years. Together, we dive deep into how to get the most out of your training, gym anxiety and steps to overcome it, and much more. In a nutshell, this is another super potent episode that focuses around the SIMPLE things that most women are doing, and AREN'T doing, that are holding them back massively from reaching their physique goal...

This week I chat with Dietician Christina from IG @christinaskitchens. We talk all things FOOD FREEDOM.   What the hell does it even mean? Why the diet culture is toxic We go deep into Christina's recovery story and discuss mental roadblocks that we both often encounter with clients when it comes to helping them achieve food freedom.   So if you're even remotely interested in being stres...

In this episode I pick Jeannie, a badass business owner AND power-lifter's brain about some really important topics: Why most women aren't seeing results with their training right now. Tips and strategies on how you can move through gym anxiety And how to start shifting your mindset from I wanna be smaller, to I wanna be stronger! Jeannie's IG https://www.instagram.com/jeannievfitness/

I sat down with Fit & Free OG Kim, who has been working with me since basically the inception of the business. This lady is shooting out the lights with her progress after almost 2 years of working together. We go into depth on the mindset blocks that held her back then, as well as the things in her way from her new goals.

In this episode I answer all YOUR questions. Every week I'll put a Q&A box on Instagram, and I'll answer the questions here on the podcast. No question is a stupid question. Today I'm answering the following Is it OK to have higher calorie days? Any advice on how to increase my calorie intake to maintenance? How do I let go of guilt for missing a workout? How do I let go of food guilt?

We all know nutrition and exercise go hand in hand when it comes to getting definition in your body. So instead of focusing all your energy on your nutrition this year, stressing about how much you're supposed to be eating, or how many calories you've burned, why not put some more energy into the exercise component? This episode contains some specific tactics and strategies that you can implement...

This episode focuses on all things calorie and/or macro tracking. Is it required in order to lose weight, lose fat, or get a flatter stomach? I go in depth on my personal experience and relationship with calorie tracking, and what I'm doing today to see the results that I'm seeing in my own body composition with complete food freedom.

In this episode I sat down with Coach Janna, and we talked about some of the essential mindset shifts that you need to make if you want to start seeing lasting definition in your body, and do it with complete food freedom.

This episode features the truly inspirational story of Alana. How shifting her thoughts and beliefs around food and her body completely changed the way she views exercise, how she is able to stay on track with her goals throughout her life as a mother, husband and HR business owner, and the things that her strength have made possible for her.

In this episode I break down why your challenges and diets are failing you, and 5 habits that will actually help you reach your health and fitness goals, and NO, they are not "drink more water", "improve sleep" or "eat more protein". Jump into the episode to see what is REALLY going to help you this year. MASTERCLASS REGISTRATION: https://lauraswingler.mykajabi.com/register

This episode walks you through this active gal's fitness journey from start to finish, and how she not only achieved her body results with complete food freedom, but also fully changed how she shows up in life and treats herself, which led to her standing up for herself and quitting her full time job as a high school teacher!

In this episode I bust some well known fat burning myths, as well as give some nutrition tips to speed up your fat loss by fuelling your exercise sessions.

This episode goes into all things EXERCISE. Did you know that all exercise types weren't created equal? Whatever your fitness goal is, there is a type of exercise that will get you there the quickest. So when it comes to losing fat/getting "toned", what IS the best type of exercise to be doing? That's what this episode is all about.

Christmas and New Years is SUCH a great time of the year, and you DESERVE to enjoy it, but sadly, for active women with body goals, it can be a really stressful time. In this episode I give you specific steps that you can follow to help you navigate this time of year, so that you can enjoy it stress free, whilst still staying on track with your goals.

In this first episode I talk about how I ended up where I am today. Why I do what I do. The vicious diet cycles, road to rock-bottom, the recovery, and the birth of greenwellbeing_ .