Episodit
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When it comes to over-eating on the weekend, there are 2 types of patterns:
â Pattern 1 goes a little something like this:
Youâve been hardcore dieting all week, restricting calories, and eating âcleanâ foods. By the time the weekend hits, you think, âIâve been so good, I deserve a treat.â But all of a sudden that treat turns into an explosion of so many calories. The guilt sets in, and you feel like youâve ruined your progress. You tell yourself you need to be even stricter next week, maybe add in some extra cardio to undo the âdamage.â
Or maybe youâre just craving the foods youâve deprived yourself of all week. A doughnut turns into three, and before you know it, youâve hit the âfuck itâ button, deciding to go all-out the entire weekend and start fresh on Monday.
â The other one goes a little like this:
Youâre CONSTANTLY restricting because youâre terrified of eating too much and undoing your progress. But every time you go outâwhether itâs a social event, a movie, or a family dinnerâyou lose control. You overeat, feel extreme guilt, beat yourself up for days, and then go back to hardcore restriction.
The emotional toll this cycle takes is immense. It robs you of happiness, affects your relationships, and changes how you show up in all areas of your lifeâwhether in your career, at home, with your kids, or with your partner. â€ïž
Thatâs why this episode is all about helping you break free from these destructive patterns. Weâll explore why itâs happening, so you can finally understand why youâre stuck in this cycle and how to stop it.
If youâve ever felt trapped by overeating and the guilt that follows, this episode is for you. đ„
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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From the age of 16 to 26, food controlled my life. People admired my discipline, my dedication to the gym, and my ability to say no to high calorie âbadâ foods. But the truth was, it wasnât about health or discipline for meâit was about self-loathing and control. Food noise consumed me, and I know Iâm not alone in this struggle.
Thatâs why in this episode, we dive deep into the concept of *food noise*âthat constant mental chatter about food, calories, and meal planning that can dominate your thoughts and interfere with your daily life.
If youâve ever found yourself lying in bed at night obsessing over calories, or if social events make you anxious because they donât fit into your plan, and could therefore undo your progress, then I am talking to YOU â€ïž.
Weâre going to cover the signs of food noise, such as:
- Constantly worrying about food choices and feeling guilty about eating higher-calorie foods.
- Beating yourself up for going over your calorie limit or avoiding foods because you canât track them.
- Being stuck in a cycle of overeating and under-eating.
This episode uncovers:
1. Why you might be experiencing food noise and how it developed.2. Why food noise is bad, and how it slows or even completely STOPS you from achieving body composition goals.
3. Practical steps to silence the food noise and get back control over your life.
4. Why itâs important to address the issue ASAP due to the long term health and mental wellbeing implications.
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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Puuttuva jakso?
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To my ladies who are still under the impression that eating more carbs is going to make them gain weight, and that they canât achieve their dream body if theyâre eating carbsâŠ
I GET IT. We see it all over social media: people saying
âdonât eat this foodâ,
âdonât eat that foodâ,
âcut out carbsâ,
âdo ketoâ
âdo paleoââŠ
so itâs SO HARD to know what to believe, and especially if youâre not happy with your body, itâs easy to latch on to these things because they give us that little shred of hope that this could FINALLY be the thing that is going to get you to where you want to beâŠ
âŠbut I almost GUARANTEE that if youâre doing this youâre probably also struggling with
đ© Binge restrict cycles
đ„± Low energy
đ©ž Not having your period
đ Not progressing in the gymâŠ
âŠand overall not happy with your body composition. đ«
Until you start eating carbs and actually fuelling your body correctly youâre NEVER going to see the results you want in your body, and in this episode Iâm going to explain why, and how you can start including them on a daily basis, so that you can start reaching your body composition goals with EASE âš
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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Itâs crazy to me that so many women STILL think that they need to always eat in a calorie deficit, or eat really low calories, or cut out certain foods to cut their cals really low or cut out certain foods to see results in their body.
As an example - one of the questions I get asked MOST as a nutritionist is âShould I be eating this food?â Or âIs this a good food, or a bad food?â
Itâs wild to me to how much influence diet culture still has on us today⊠and unfortunately it is this belief and mentality that is holding SO many women back from actually reaching their body composition goals⊠So do YOU have too many rules & restrictions around food? And could THAT be the thing holding you back from reaching your body composition goals?
Today I take you through 4 really solid signs this is happening to you, and if youâre experiencing any of these, itâs probably a red flag you have too many restrictions in your diet and THATâs the thing you need to look at. Not the exercise, not a different diet or meal plan, but actually your mindset that you need to work on to be successful.
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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This episode is for ALL the people in your life you hold dear to your heart. Your parents, your partner, your friends, and your CHILDREN.
I struggled with my calorie and body obsession for a good 26 years of my life, and since my fiancĂ© Niels and I have been together for 10 years, heâs pretty much seen it all! The good, the bad, and the F%^&ing UGLY.
There were times where the way I treated Niels wasnât fair at all. I was an irritable, moody bitch at times! I was cold, I was ANGRY. I know I didnât mean any of it, and all of it had to do with the mental battle that was going on inside my head when it came to food and my body, but I still did that.
Thatâs why this episode I'm bringing on Niels! Iâve written out a list of questions and Niels has NO IDEA what Iâm going to ask him, so this interview is going to be raw, and from the heart. Itâs going to be Nielsâ point of view, to show you what it was REALLY like dating a person who had such low self-worth, self-esteem, and a poor relationship with food, and what it was REALLY like being married to this cold moody bitch đââïžđâŠ
...AND to normalise that thereâs a story behind everyone, and NO-ONEâS life is made up of just a constant social media highlight reel.
My hope is that this episode opens your eyes and shows you that fixing your constant thoughts about calories IS about you, but itâs also about ALL THE PEOPLE around you that you love, and the impact you have on them! Itâs not fair on them, and itâs time to clean this S#$% up.
Let me know if you like it, and Iâll bring him back on!
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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Bit of a podcast hiatus, but Iâm back! âđœ This episode is about chocolate!âŠ
Kidding obviously⊠I do love chocolate, but this episode is more about why cutting out the foods you love is the WORST way to get the body you want. Itâs a cautionary tale about what happens when I cut out the food I love - CHOCOLATE, to show anyone that is currently going down that road why itâs actually not going to help you with your body composition goals at all.
In this episode I want to take you back in time to tell you about my own experience when I was in my dieting and restricted era. You might look at me nowadays and think that Iâve got it all together when it comes to eating food guilt and shame free, confident in the gym and stuff, but I definitely didnât used to be that way.
I used to be TERRIFIED of eating more food. I had the WORST relationship with food, and a lot of the things I was doing I didnât even realise were cockblocking me from actually achieving my body composition goals.
I thought I had to cut out all of these foods like carbs, that I had to eat clean, and wasnât allowed to have a milky coffee if I wanted to get the body I wanted. I thought it was my lack of willpower and discipline that kept me from reaching the body I wanted. What I didnât realise is I was missing vital pieces in the puzzle and THAT was the real reason why I wasnât seeing the results I wanted in my body.
SO this is why I wanted to tell you about my dieting era, with all of the rules and restrictions, so that anyone that currently has ANY rules and restrictions in their diet realises they need to change their strategy because it is INEFFECTIVE.
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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In this episode, you are in for a treat! đ€© I sit down with special guest Sheri. Sheâs a food relationship coach that helps women heal their relationship with food, and most importantly THEMSELVES so that they can quit their binge-restrict cycles and find lasting food freedom and THRIVE in life.
She is a wealth of knowledge, and I take full advantage of that to bring you all things:
â food relationshipsâ self-sabotage
â cultivating a holistic approach thatâs actually going to WORK this time
â picking the right coach for you
â keys & quick tips to stop binge eating
â understanding your urges, and how to reduce them quickly, AND for the long run
So if any of that sounds good, then this ep is a must listen!
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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What youâre doing might not actually be in alignment with what you want your body to look like⊠and thatâs what todayâs episode is all about. The 3 BIGGEST mistakes I see when people are trying to achieve a toned physique.
So if you want to look freakinâ FIT AF, you want to build muscle, and get lean, but all the things youâre doing is driving you crazy, and youâre seeing seeing no results, especially for the amount of effort youâre putting in, and if you want toned glutes, a snatched waist, a firm lean body, and to do all of that without calorie counting so that you can actually see real sustainable change in your body, then this episode is for you.
When people donât look like they work out, theyâll typically focus on lowering their calories, and doing more exercise, but it doesnât work, and they get confused as to why.
They often think they need to lower their calories even MORE, but this completely destroys their relationship with food, and they start questioning everything they put in their mouth.
âAm I eating too much?â âWill eating this make me gain fat?â etc...
If youâre here you might be
đavoiding family dinners
đso food focused and fixated on calories
đunable to enjoy times with friendsâŠ
âŠbecause if you donât, youâre probably worried you might undo your progress, and you are scared you might gain weight, especially after all the hard work you put in to try to get to where you are now with your body.
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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What if a calorie deficit WASNâT the fastest way to reaching your body goals?
What if all this time youâve been focusing on trying to eat low calories, and burn calories with your exercise, when thatâs actually taking you FURTHER AWAY from your goals?! đ± For some people, that is absolutely a reality!
So if youâre someone whoâs thinking about food all the freaking time, then youâve probably been:
đ„Źtracking every single calorie you eat, down to the last lettuce leaf,
đ„Źand the second you canât track the calories (for example when you eat out) you either wonât eat it at all, OR youâll eat it anyways, and then beat yourself up for it.
You might even be making up rules and restrictions about when you should and shouldnât eat, like:
đâIâve had such a big breakfast, I should have a small lunchâđâIâve already had a piece of bread for breakfast, so I canât have any for lunchâ
đâIâve already eaten too much todayâ
And youâre probably even comparing your food to other peopleâs saying things to yourself like:
đ±âOMG how can I eat so much more than those people? I must be over-eatingâ
If youâre doing 1 or more of these things Iâll bet youâre still not happy with your body composition, despite your best efforts!
Thatâs why in this episode, weâre breaking down 8 signs you actually need to stop eating in a calorie deficit if you want to reach your body goals.
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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Thereâs a HUGE misconception out there that Iâve been seeing all over my TikTok comments, and thatâs that people think that:
âIf you just lose weight, youâre gonna get a toned bodyâ
I want to challenge that challenge that, because I did that! I lost 10kg and I was still not happy with my body because I STILL didnât look TONED.
And I know this is not everyoneâs goal, but for the girls want a perky butt, beautiful toned arms, and a snatched waist, you do need to be doing the right exercise and eating in the right way to achieve that.
If you just want to lose a bit of weight, feel good, and have more energy, thatâs a COMPLETELY different conversationâŠ
âŠbut if youâre in the other boat like ME and you want your body to look a certain way, then your exercise, nutrition & mindset need to be in alignment with that.
If youâre
đȘShowing up consistently exercising 5x a week and eating under 1400 calories
đȘHitting step count, always closing rings on your watch
đȘEat really well eat healthy, and always stick to your calorie targets
đ« yet you donât look toned/ your body doesnât reflect the effort youâre putting in
If youâre already showing up, wouldnât you want a method that ACTUALLY works? Because for a lot of people thatâs all it comes down to in the end. So in this episode, Iâm going to show you how to ACTUALLY go from skinny fat to toned, and finally be freakinâ confident in your body SUSTAINABLY, ie. FOR LIFE, instead of for a couple of weeks.
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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When people don't see results with their bodies, typically the FIRST conclusion they jump to is that their NUTRITION is the problem. This might be true in some cases, but in A LOT of cases, it's actually their exercise.
Specifically, how they STRUCTURE their exercise. And look, if you're just trying to move your body to get the health benefits of exercise, and you don't have a body goal, then this episode is NOT for you...but if you want a perky butt, a snatched waist, and toned arms, and you're:
showing up almost DAILY with your exercise and nutrition,
thinking the more exercise you do, the faster you'll reach your goals,
focused on getting sweaty fat burning workouts, and burning as many calories as you can
feeling guilty when you have a rest day,
yet you DON'T look like you work out, this episode is going to help you figure out whether your exercise is the problem, AND going to give you tangible tips you can implement that will allow you to get the most out of your exercise routine so that you ACTUALLY see results towards your toning goals đ.
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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Just because your Pilates instructor looks super lean & toned, doesn't mean that if YOU do Pilates, you will also have that body. âŹïž
Just because someone looks the way they do in that specific moment, doesnât mean what they're currently doing is how they got there!
This is a huge trap I see so many people fall into. You only have to take 1 look at your TikTok For You Page, or a Google search, and in 30 seconds you're already bombarded with 1000 different versions of:
âI lost weight when I started doing X"...
Whether it's pilates, "hot girl walks", hot yoga, cardio, or whatever, it's easy to start wondering:
"should I be doing this? What should I do to get the body I want?"
Chances are that NO. No it's not what you should be doing. SO that's why in this episode I break down in detail the science behind how I'm personally setting up my nutrition, exercise and mindset to build my best body in 2024, so you can get a much deeper understanding how to achieve any sort of body composition goal for YOURSELF. ALSO, it's going to show you that you DON'T have to keep dropping your calories lower and lower and lower to get the body you want, and there is a much better way! âš
And again, just because Iâm doing this doesnât meant mean you should be doing this. The point of this episode is to show you HOW I'm achieving MY goal, so you can set up your nutrition, exercise and mindset to achieve YOURS.
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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42% of girls are already thinking about losing weight in primary school đ±
50-70% of girls are not satisfied with certain parts of their bodies by the time they reach middle school.
How's THAT for some terrifying stats?!
I think it's safe to say poor body image is a pandemic, and culturally, and socially, especially via social media, the world is constantly perpetuating the notion of the "perfect body"...Tall, thin, big breasts, and a big butt. This image of the perfect body can be an extremely powerful, destructive force in our lives.
That's why in this episode we are joined by the lovely Sigi. She's a seasoned health and mindset coach, and eating psychology practitioner, and been a health & fitness coach since 2014. She's an absolute wealth of knowledge, and specialises in the body image and mindset space, and so today we dive deep into body image!
how to improve your body image,what to do when youâre stuck in a comparison loop,and what to do when youâre stuck in the negative self-talk spiral,how to overcome fear of weight gain, so that you can eat more and fuel your body correctlyand practical things that you can do with your nutrition, exercise and mindset starting TODAY to break free from these vicious cycles/ debilitating thought processes, and improve your body image, so that you can actually start seeing some consistent positive change in your body.
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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In this episode I sit down with psychologist (and former client!) Kim Edwards. We had an amazing conversation about the missing piece that SO many women are missing when it comes to reaching their physique goals, which is their SELF-WORTH.
Having negative self-talk, a low self-esteem or a low self-worth a low sense of self-worth can REALLY put the brakes on your body goals more than ANY exercise or nutrition strategy ever could, and that's why in this episode we dive deep into WHY that is, as well as giving you tangible tips on how you can improve your self-talk, which in turn will help you with your body goals!
I hope this episode sheds light onto, and brings into awareness something you may not have been aware of (A.K.A. a BLIND SPOT!) that might be blocking you from reaching your body goals.
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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I used to be ADDICTED to MyFitnessPal. đ±
I'd set my target at 1500 a day... and that was it! I HAD to reach those numbers every single day...
On the days I'd eat under 1500 I'd be SO proud and happy with myself...
but on the days I went over 1500...it was an absolute rollercoaster of emotions. đą I'd be DEVASTATED, and promise myself I'd restrict my calories further/eat even less the next day.
At the time I didnât know what I was doing. Using a random calculator here, a randome piece of advice there. I was stuck in a cycle of always being a calorie deficit, because I was always trying to lose weight.
Because I was always trying so hard to stick to a number in MFP, I completely lost touch with my body. It destroyed my relationship with food, and I started looking at food as just numbers...
In this episode I take you through my journey, and how I broke free from from my MyFitnessPal addiction, in hopes it makes you think about your own relationship with tracking, and potentially help you beat yours! â€ïž
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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A few years ago I was doing ALLLL the right things with my nutrition and exercise...
I was showing up with my exercise daily
I was eating in a calorie deficit.
I was cutting out food that would undo my progress
I was skipping meals and social events out to stay on track
but STILL, I had nothing to show for it in terms of body composition results... something was missing.
That's the reason that today, when it comes to nutrition & exercise I preach a 50/50 approach. You need to be fuelling your body correctly and you need the exercise routine that tones and sculpts your body. But that's JUST 50% of it!
What's the other 50, then, you might ask?
In this episode I take you through how I learned about the other 50% the HARD way.
What it is might surprise you when you listen, because it doesn't have ANYTHING to do with my lack of willpower or discipline...but it changed the game completely for me.
...and thatâs why I want to share this with you because I know for a lot of you willpower and discipline is not your problem either, and hopefully I can shed some light on something you haven't been aware of up to this point, so that it can change the game for you too!
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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Strap in for a raw & honest conversation!
I sat down with fellow exercise physiologist Karla Bosnar. We had a beautiful conversation about Karla's journey, and her struggles with her body, food & with exercise, and how she overcame them.
Karla shares her struggles with her body image for 10 years, which lead her down a dark path of trying diet after diet, detoxes, restrictions, and 8 week challenges, gaining weight and losing it again, constantly ending back where she started, each diet becoming harder and harder to maintain, all the way up to a full blown eating disorder.
NOW, on the other side of it, she's a changed woman. She's a mother of 2 AND business owner, AND SHE'S NEVER LOOKED BETTER! Karla is a PERFECT example of just what you are capable of if you are willing to do the work!
So how did she do it? FIND OUT in this episode.
Karla's page:
https://www.instagram.com/karlabosnar_exphys/
P.S. I'm dropping the juice on exactly how to go from skinny-fat to toned. What you need to do with your nutrition, your exercise and most importantly your MINDSET so that you can eat more, & look better!
Itâs absolutely free, and itâs happening next week, on the 4th of April, so if you want in, so if you want clarity on what you need to do to achieve your dream body in 2024, click the link below
https://www.lauraswingler.com/skinnyfattotoned
P.S.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
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As you can see by the title of this episode, it is the SECOND part in my 30 lessons from 30 years series. This episode is going to be a flow on from the last episode, so if you havenât listened to that I highly suggest you go and listen to that one first, because otherwise this one wonât make much sense to you.
For lessons 16 - 30, I've included gems and principles that apply BOTH specifically to nutrition & exercise, as well as ones that apply to nutrition & exercise AS WELL as other areas of life.
As I said last week, there was a version of me that was so shy, and scared of most things, but I'm so proud of the person I've become after overcoming all of this, because there is NO WAY the old version of me would:
be sitting here even recording this podcast for yoube running a successful online businesseven still have a fiancĂ©e (I was a LOT to handle đ )A lot of the lessons have come from the last 5 years of my life, where I have gone all-in on my personal development. This one's a full-on rollercoaster going super deep, revealing huge personal struggles and breakthroughs, all the way through to simple tips that just make your life a bit better đ. I share with you the lessons Iâve learned, the main thing Iâve taken out of it, why it was important to me, the main takeaway, and how it has rippled into other areas of my life!
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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I turned 30 this month, and to celebrate that, I decided to share with you the 30 biggest lessons I've learned to date. đ
I think this might have been one of my favourite episodes to plan and record! When I sat down to plan this episode I reflected on everything I've learned up to this point, when it comes to nutrition, and exercise, but especially LIFE, and I found SO MUCH.
There was a version of me that was so shy, and scared of most things, but I'm so proud of the person I've become after overcoming all of this, because there is NO WAY the old version of me would:
be sitting here even recording this podcast for yoube running a successful online businesseven still have a fiancĂ©e (I was a LOT to handle đ )A lot of the lessons have come from the last 5 years of my life, where I have gone all-in on my personal development. This one's a full-on rollercoaster going super deep, revealing huge personal struggles and breakthroughs, all the way through to simple tips that just make your life a bit better đ. I share with you the lessons Iâve learned, the main thing Iâve taken out of it, why it was important to me, the main takeaway, and how it has rippled into other areas of my life!
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
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This week I'm brining on special guest Robyn Shaw.
Robyn has over 7 years of experience as an online coach, and it was SO great having this conversation with her, because we have so many aligned values when it comes to nutrition & exercise!
She mentions this beautiful quote which I totally align with, and it's consequently exactly what I teach all the girls in the Fit & Free Academy as well.:
"I LIVE in the grey area when it comes to exercise & nutrition"
How to live in that grey area pretty much sums up what this entire episode is about. What does it mean?
It means finding that perfect balance between losing weight and toning up consistently AND also just living life, enjoying foods you love, and not being miserable, stressing about food & your body all the time, so that you can create an environment that allows you to stay in a calorie deficit for long enough to actually see the results you want.
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. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:
https://lauraswingler.mykajabi.com/plateaued
- Näytä enemmän
