The Fit & Free Podcast

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

Struggling to lose weight and actually keep it off? This video is for you if you’ve been stuck in the cycle of losing and regaining the same 5-10kg, constantly starting over every Monday, or obsessing over the scale without seeing results. You’ll learn:✅ Why calorie deficits DO work-but only when done right✅ How to track your food and stay consistent without losing your mind✅ The real reason most women fail at fat loss (it’s not what you think)✅ Why cardio is NOT required to get lean and toned✅ How to stop self-sabotaging with emotional eating and perfectionism Whether you’re stuck in yo-yo dieting, confused by macros, or just sick of losing motivation after Week 3-this episode will show you how to get real, lasting results through structure, planning, mindset, and balance. 💪 Want to finally feel confident in your clothes, eat real food (yes, even burgers), and make fat loss simple and sustainable? This one’s for you. 📕 Mentioned in this episode: My Look Like You Workout Cookbook. Special 50% discount link below!https://lauraswingler.com/eatthisinstead/ 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  

Watch this on Youtube - https://www.youtube.com/playlist?list=PLMqUdKeB9WkiTeudwZQtwm-ZGdLrGHvq_   Struggling to lose fat and tone up, even though you’re eating clean and working out? This episode shows you how to drop 5kg and get lean by Summer 2025 - without restrictive diets or tracking calories.   📍 This is for you if: • You’ve restarted “being good” every Monday (and lost count) • Your pants are tighter and it’s messing with your confidence • You want to be consistent… but don’t know where to start   🎙️ In this episode, I break down: • Why relying on willpower won’t help you lose fat or keep it off • The 3 things you need to do consistently to lose fat (and stop starting over) • The weekly routine that makes food planning feel easy—even for busy women • How to create a nutrition and training plan that works with your life   📥 Grab your free weekly meal planning template to start applying this straight away. https://www.lauraswingler.com/freemealplanner   👙 Let’s get to work.   🔔 Subscribe for weekly fat loss & body recomposition tips designed for busy women who want to look toned - without food guilt or cardio punishment.     Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy Subscribe to the Podcast - https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022 50% off on the Actually Look Like You Work Out Cookbook - https://www.lauraswingler.com/eatthisinstead   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

You try to keep junk food out of the house…   But the second you finally let yourself have one spoon of peanut butter - or a handful of fries - you spiral. You keep going. And you promise yourself: “I’ll just be better tomorrow.”    Sound familiar?   In this episode, I’m sharing how my client Sally went from constantly losing control around peanut butter to feeling strong, in control, and actually seeing results that last.    Not because she restricted harder.   But because we changed why she was spiraling in the first place.   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 P.S.S.  if you want help picking the right phase for your body goals, send me a DM. The Fit & Free Academy – RECOMP is where the real magic happens. https://www.instagram.com/fitandfreeacademy/