The Fit & Free Podcast

This episode is for you if you want to build muscle, get stronger, enjoy cocktails + Greek food without bingeing afterwards, and finally stop the all-or-nothing cycle.   In this episode I’m kicking off a brand new strength block after two months of hypertrophy, taking a proper deload week, testing my 3RM (hip thrust, deadlift, bench press), and sharing exactly how I’m staying in a performance phase while on a family staycation in our Maroochydore AirBNB apartment.   What you’ll discover:- Why more training is NOT better & how periodized deloads transformed my body- How I eat out guilt-free: Greek lunch, Aperol spritz, ice cream – no saving calories, no overeating- Why “saving calories” for dinner always backfired into massive binges (story included)- Easy high-protein chicken salad sandwich hack when your routine is chaos- How testing strength every 3 months is the REAL measure of progress New episodes every week – subscribe so you don’t miss the next one on overcoming emotional eating! 💪   OR watch the video for the full visual scoop!  https://youtu.be/yRgLwjgYQwU   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022    

If you’re sick of tracking every calorie, weekend binge cycles, and still not seeing body recomp results – this is the exact full day of eating + peak week Podcast that will change everything.   This episode is for you if you’re struggling with constant calorie counting, weekend overeating, feeling restricted on “clean” diets, yo-yo weight fluctuations, or never feeling satisfied while trying to stay lean. In this Week 4 peak week I show you REAL LIFE proof that you can eat M&M pancakes, protein cookies, chocolate dessert, cocktails with friends AND maintain your weight without ever opening MyFitnessPal again.   What you’ll discover:- My exact no-tracking maintenance calories formula (3 balanced meals + 2 snacks + dessert)- How I structure every plate for 35g protein, perfect portions & maximum satisfaction- Full day of eating at maintenance (meals that taste incredible)- M&M baked protein pancakes recipe + first-time peanut butter chocolate protein cookies- Easy satay chicken wrap meal prep (bulk prep macros, not boring meals)- How I broke the binge-restrict cycle forever by including “fun foods” daily- Peak week training intensity while hungover (real talk + RDLs)- The method that replaced calorie tracking for good- Why balanced eating + consistency beats perfection every time   If you want to stop obsessing over food, enjoy Christmas cocktails guilt-free, and still wake up leaner – listen now.     OR watch the video for the full visual scoop!  https://youtu.be/bqpv1R10mZI   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022    

  If you’ve ever wondered why your motivation drops, your hormones feel chaotic, or your progress suddenly stalls, this Week 3 episode is absolutely for you. In today’s episode, I’m taking you behind the scenes of my “Look Better in My 30s Than at 25” journey. No extremes, no calorie counting, no perfectionism… just honest health, balanced nutrition, and training that supports your body. ✨ What you’ll hear in this episode:– My period arriving early and how hormones impacted motivation– How to pivot your workout routine when your body says “rest”– Grocery haul (Aldi + Woolies!) for high-protein, budget-friendly meal prep– A simple meal plan and how I prep for the entire week– Behind the scenes of being a UGC content creator for Ninja– The exact smoothie bowl recipe I’m obsessed with– Deep dive into mindset, anxiety triggers, and body image reframes– A full Sunday reset, Kmart organizing haul, and kitchen restock– Easy recipes: Chicken Schnitzel Caesar Salad + Thai Green Curry– What’s actually happening when you feel bloated, puffy, or “off” I’m sharing the ups, the downs, the bloating, the night sweats, the cravings, the low-energy days, the gym wins, and the messy middle, because progress isn’t linear, and you don’t have to be perfect to get results. 💛 SUBSCRIBE to follow the series. New episodes every Wednesday at 5AM AEST.Next week is PB Week, and I'm breaking down exactly how I change my body composition without tracking calories. 1% better every day. 💛   OR watch the video for the full visual scoop!  https://youtu.be/uSItMk1SAWY   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022    

  This episode is for you if you’re struggling with period crashes, decision fatigue around food, or fearing the scale will ruin your day. I’m transforming my 30s to look better than my 20s without tracking calories, extreme diets, or letting food control my life.   Join Week 2 of my 12-MONTH body recomposition mission where I’m meal prepping in under 1 hour, training full-body 3x/week, honouring hunger cues, and balancing macros intuitively while maintaining weight in a Performance phase. If you’re tired of yo-yo dieting, underfuelling, or PMS mood swings, this vlog-style episode shows realistic self-care routines, period cycle tracking, sunset pizza dates, and mango smoothie bowl recipes that keep you energized, strong, and sane.     OR watch the video for the full visual scoop!  https://youtu.be/v9m6jvreo_Q   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022  

  Want to look leaner, stronger, and more energized in your 30s than you EVER did at 25, without daily calorie counting or extreme diets? This episode is for you if you’re struggling with inconsistent training, yo-yo motivation, or feeling “stuck” maintaining despite years in the gym, and you're a woman who’s ready to stop coasting and finally build a body (and lifestyle) that LASTS.   In this episode, I’m kicking off Week 1 of my 12-MONTH transformation mission: a realistic, intentional, balanced lifestyle plan that delivers visible body recomp, strength gains, and all-day energy.   In this ep I reveal my 7 x 8-week block roadmap cycling through muscle-building, fat loss, and performance phases, so you can recomp your body while eating enough to feel amazing.   Learn why maintenance calories are my secret weapon for body composition changes, pull-up progress, and mental freedom from diet mentality. Plus:📈 Why I weigh myself 4x/week (and how to use the scale as objective data, not drama)🍫 Protein brownie ball recipe with dates for post-workout fuel🌟 The mindset shift from “discipline” to drive, and why structure over motivation   If you’re in your late 20s or 30s, tired of half-effort workouts, and ready for sustainable fat loss, muscle gain, and confidence that radiates, hit play and join the journey.   OR watch the video for the full visual scoop!  https://youtu.be/IyvkvGsKGRQ   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022  

 Discover the nighttime routine that transformed my sleep and skyrocketed my energy! This ep is for you if you’re struggling with poor sleep or just generally wanting to turn a good sleep into a GREAT sleep, or if you're dealing with low energy, or overwhelming morning routines. Learn science-based, practical tips to optimize your nighttime routine, boost melatonin production, and enhance focus, productivity, and health. From reducing blue light exposure and managing stress to creating a relaxing bedroom environment, I share my simple, life-changing evening habits that prioritize deep, restorative sleep over hyped-up morning rituals. Perfect for busy professionals, overthinkers, or anyone seeking better sleep hygiene, this routine skips expensive gadgets and biohacks for actionable strategies that work. Listen now to unlock consistent energy, sharper focus, and a calmer mind by mastering how you end your day!   OR watch the video for the full visual scoop!   https://youtu.be/h_bockMcoo4   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022  

The ultimate upper body workout plan to transform your back strength and physique! If you’re struggling with inconsistent gym results, poor posture, or lack of definition in your back, THIS IS FOR YOU. Join me as I break down a progressive overload workout routine to target shoulders, triceps, core, and upper back. Learn expert tips on proper form, muscle activation, and progressive intensity to maximize muscle growth and improve posture. Plus, get practical nutrition advice, including a high-protein breakfast idea for post-workout recovery. Perfect for full time girlies aiming to build muscle, boost core strength, and stay motivated with a science-based fitness plan that ACTUALLY works.   Watch the video for the full visual scoop!  https://youtu.be/163qxCXI6yI   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022  

Discover the ultimate high-protein recipes just like this Bolognese gnocchi recipe that transformed my body and stopped me from overeating!   This video is for you if you’re struggling with meal planning, overeating, and as a result struggle to achieve your body composition goals long term.   Join an accredited sports nutritionist and exercise physiologist, as I share a delicious, easy meal prep recipe from my ebook, "The Look Like You Work Out Cookbook."   Learn how to make this satisfying Bolognese gnocchi that’s high in protein, low in calories, and perfect for weight loss and healthy eating. I’ll cover tips to overcome carbophobia, balance macronutrients, and create meals that keep you full: physically AND MENTALLY. From browning beef mince to adding flavourful herbs and cheese, this step-by-step guide is ideal for beginners and time-poor women.   Watch to master meal prepping, boost nutrition with fiber-rich veggies, and enjoy a pasta dish that supports your fitness journey.   By the way! If you like this, and would like more food like this, check the link below for more healthy recipes and leave a comment for what you want to cook next!   Link to "The Look Like You Work Out Cookbook" ebook: https://lauraswingler.com/eatthisinstead/   00:00 - Introduction to this High-Protein Bolognese Gnocchi Recipe00:30 - Why This Recipe Helps Stop Overeating02:00 - Benefits of Pasta for Meal Prep and Nutrition04:00 - Overcoming Carbophobia and Restriction Mindset06:00 - Cooking the Bolognese Sauce: Step-by-Step08:00 - Cooking Gnocchi and Assembling the Dish10:00 - Taste Test and Final Thoughts on Healthy Eating   #HighProteinRecipe#HealthyEating#MealPrepIdeas#BologneseGnocchi#WeightLossMeals#HealthyPastaRecipe#NutritionTips#EasyDinnerIdeas#FitnessNutrition#StopOvereating   Tag me on Instagram with your creations!   Watch the video for the full visual scoop! https://youtu.be/eQZE9HXHfUE Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

Discover easy, high-protein meal prep ideas to transform your busy days!   This episode is for you if you’re struggling with meal planning, feeling overwhelmed by healthy eating, or unsure how to balance nutrition without sacrificing flavour.   Join me for a full day of delicious, nutrient-dense recipes, including a berry smoothie bowl, quick pad see ew stir fry, and a mouthwatering slow cooker chicken tikka masala.   Perfect for busy moms, full-time workers, or anyone craving simple, healthy meals that support fitness goals.   Learn time-saving meal prep hacks, how to enjoy carbs guilt-free, and tips for sustainable nutrition.   Don’t miss these easy recipes, high-protein snacks, and balanced meal ideas.   Tag me on Instagram with your creations! Watch the video for the full visual scoop! https://youtu.be/lqWVChIRfUU   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

 This episode is for you if you’re struggling with low energy, lack of focus, or building consistent healthy habits.   Join me as I share my step-by-step morning routine, packed with actionable tips to wake up early, stay hydrated, practice mindfulness, exercise, and fuel your day with a high-protein breakfast.   Learn how to incorporate meditation, natural light exposure, and journaling to boost your mood, achieve your goals, and live your best life.   Perfect for my girlies wanting to get more out of their day with productivity hacks to optimize their daily routine.   Watch the video for the full visual scoop! https://youtu.be/ILixTYnBD34   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

  Discover the truth behind TikTok weight loss myths!   Is your diet/routine just an overhyped trend, or is there ACTUAL evidence to back it up? Find out in this video as we cover diet trends, overhyped supplements, and unsustainable weight loss hacks.   Join me, an accredited sports nutritionist with a bachelor’s in exercise physiology as I debunk popular fads like apple cider vinegar gummies, ice-cold water metabolism boosts, greens powders, pink Himalayan salt drinks, and 21-day smoothie detoxes.   Learn what are the REAL keys to sustainable weight loss.   Say goodbye to marketing BS and influencer scams, & get practical, evidence-based tips to fuel your body, manage appetite, and achieve lasting results.   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

The truth about low-calorie diet foods for weight loss! Struggling to choose the right snacks to support your weight loss journey without sacrificing satisfaction? This episode is for you!   Watch the video for the full visual scoop! https://youtu.be/KHZZBlduroQ   In this episode, we dive deep into comparing popular low-calorie, high-protein snacks like candies, chips, and ice cream against their regular counterparts to uncover if they’re worth the hype or just a marketing ploy.   From taste tests to portion size breakdowns, we go into the calories, protein content, and cost to reveal what truly works for sustainable weight loss.   Watch to help make informed choices and boost your weight loss!   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

  Struggling to lose belly fat despite trying just about every diet and workout?   This episode is for you if you’re frustrated with weight gain, yo-yo dieting, or feeling stuck in your fitness journey.   Discover the 7 healthy habits that were secretly sabotaging my weight loss and how I transformed my body by fixing them! From labelling foods as good or bad to obsessive body checking, I break down the mistakes that caused belly fat gain and share science-backed principles for sustainable fat loss.   Learn how to fuel your body properly, train your core effectively, and build lasting habits for a confident, toned physique. 🏋️‍♀️💪   Listen to avoid these common pitfalls!   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

This episode is for you if you’re struggling to plan the perfect day trip in Melbourne!   Watch the vlog here: https://youtu.be/8O6zN3PuWUs   In this quick update I take you with me on my little weekend getaway to Melbourne, exploring the best of Melbourne’s food, shopping, and culture. From a high-protein breakfast with to spiced pumpkin bagels with cream cheese, I share top foodie spots like for delicious pastries and coffee.   Plus, my review on an Australian-themed restaurant for my brother’s birthday.    00:00 - Introduction to Melbourne Vlog 01:04 - High-Protein Breakfast Prep 02:15 - Tasty Bagel Review 03:00 - Victoria Market Pastries & Coffee 03:31 - DFO Shopping Haul 04:18 - Brother’s Birthday Dinner Plans 05:03 - Exotic Menu Excitement   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022    

  Want to meal prep delicious, high-protein meals on a budget without spending hours in the kitchen?   This episode is for you if you’re struggling with time-consuming meal prep, soggy leftovers, or expensive healthy eating.   In this ep I plan, shop, and prep a week’s worth of satisfying meals for under $100! From quick high-protein bagel breakfasts to fresh burgers and flavorful gnocchi lunches, I’ll show you step-by-step how to make budget-friendly meal prep easy, tasty, and perfect for busy lifestyles.   Learn tips to keep meals fresh, avoid boring food, and achieve your body composition goals with simple recipes that don’t break the bank.   🍔🥯 Hit play to transform your meal prep game and enjoy healthy eating all week long! 00:00 - Introduction to Budget-Friendly Meal Prepping00:29 - Step 1: Planning Your Meal Prep03:46 - Making High-Protein Bagel Breakfasts05:34 - Prepping Breakfast for the Week07:20 - Meal Prepping Lunch: Gnocchi Recipe08:23 - Dinner Prep: Fresh Burgers vs. Pre-Cooked Meals13:37 - Secrets to Satisfying Meal Preps   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022  

Struggling to hit your protein goals without sacrificing the foods you love? This podcast is for you if you’re tired of confusing traditional nutrition advice or yo-yo dieting and want simple, science-backed strategies to meet your daily protein intake! Join me, an exercise physiologist as I share a full day of eating, breaking down how to achieve 122 grams of protein with delicious, high-protein meals like peri peri pizza, chocolate brownies, and a budget-friendly mince dinner. Learn practical meal prep tips, portion size hacks, and how to calculate your protein needs to support weight loss, muscle building, or fitness goals. Say goodbye to soggy meal prep and hello to easy, satisfying recipes that keep you on track. For more recipe inspiration, check out the my Cookbook: https://www.lauraswingler.com/eatthisinstead Listen for relatable, actionable advice to transform your nutrition! 00:00 - Introduction to Protein Intake Goals 00:00:50 - How Much Protein Do You Need? 00:01:25 - Breakfast Protein Breakdown 00:05:02 - Making a High-Protein Peri Peri Pizza 00:09:29 - Tips for Hitting Protein Targets Easily 00:11:17 - Afternoon Snack: Protein-Packed Brownies & Yoghurt 00:14:05 - Dinner Prep: High-Protein Mince & Salsa Meal   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022  

Struggling to break free from a weight loss rut and feeling unmotivated? This video is for you if you’re feeling stuck, uninspired, and tired of starting over every Monday.   In this ep I go into detail on 10 science-backed, life-changing healthy habits to transform your 2025, lose weight sustainably, and feel like yourself again.   These practical tips will boost your motivation, improve emotional wellness, and help you stay consistent without guilt or restriction. Perfect for anyone seeking realistic, sustainable weight loss strategies and a 2025 glow-up.  For more recipe inspiration, check out the my Cookbook: https://www.lauraswingler.com/eatthisinstead Listen now to spark inspiration, raise your vibe, and take control of your health journey!  Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

Lose 10 kilos without extreme dieting, without counting calories, still enjoying weekends, no starting over on Monday, and feel your best with my science-backed daily routine!  By the end of this episode, you're going to know the exact routine that I've been following, how it's actually backed by science, why it worked, and how you can copy it for yourself.  This is NOT about quick fixes. This is about a sustainable fat loss plan that works with your real life.  Learn how to reduce decision fatigue, boost metabolism and build muscle, and optimize sleep.  This routine is SCIENCE BACKED by research from experts like Andrew Huberman, & supports circadian rhythm, insulin sensitivity, and hunger hormone regulation (ghrelin and leptin) for long-term health, longevity, and a lean, toned body.  Perfect for busy professionals, parents, or anyone wanting to avoid binge-restrict cycles. Save this episode, start small, and transform your health today! Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

Want to transform your body and feel confident in the gym by summer 2025? This episode is for you if you’re struggling with inconsistent workouts, lack of structure, or not seeing results despite your efforts. I'm going to dive into a science-backed, sustainable exercise routine designed to build muscle, burn fat, and achieve a toned physique. I cover key principles like progressive overload, proper form, mind-muscle connection, and optimal training frequency (3-4 days a week, 10-20 sets per muscle group). I’ll also cover how to incorporate HIIT cardio and Pilates for a balanced fitness plan, plus tips for recovery and sustainability to avoid burnout. Perfect for beginners and anyone looking to level up their gym game with practical, actionable strategies. P.S. here's the link to the 3 Week RESET I mentioned. 👉 https://www.lauraswingler.com/3weekbodyreset Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

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 meals, calorie deficit strategies, and satisfying recipes like protein baked pancakes, burrata ham salad, and chocolate-infused banana bread.   Learn how to balance carbs, fats, fiber, and protein, honor your cravings (hello, daily chocolate dessert!), and meal prep like a pro to avoid soggy salads. Packed with actionable advice for women aiming to lose weight, gain muscle, and boost energy with iron-rich foods like steak, this video will inspire you to stick to your fat loss goals without feeling deprived.   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022