Episodes
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In this episode weâre diving into all things fat loss fundamentals in Episode 2 of the Fat Loss Series! đ
If you havenât listened to Episode 1 yet, make sure to start thereâeach episode builds on the last one, so you'll get more out of it if you listen to them in order!
Hereâs what weâre covering:
⢠The most common mistakes women make on a fat loss journey (and why they keep you stuck).
⢠The difference between weight loss and fat loss.
⢠Breaking down calorie deficits, macronutrients, and sustainability for long-term success.
⢠Why lifestyle factors like sleep and stress matter as much as your workouts or meal plan.
⢠How to shift from âall-or-nothingâ to intentionality and structure in your approach.
Whether youâre struggling with progress, or feeling stuck in a cycle of restrictive dieting, this episode will give you the clarity and strategies to move forward confidently. â¨
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'm starting something BRAND NEW this weekâa Fat Loss Podcast Series designed to help you break free from yo-yo dieting, restrictive eating, and not seeing results from your work in the gym and with your diet.
In this episode, I share:
⢠Well known MYTHS in the fitness industry, and why they are slowing your progress. (You're probably doing at least 1 of these!)
⢠Why understanding the science of fat loss is the key to sustainable success.
⢠A sneak peek into the topics weâll cover across the 8 upcoming fat loss series episodes.
This series is here to help you cut through the noise and give you the SCIENCE BACKED tools you need to see lasting changes in your physique and confidence.
SO if fat loss is your goal in 2025, this series is a MUST-LISTEN.
Hit subscribe and join me every week as we dive into the strategies, mindset shifts, and science-backed techniques that will help you finally achieve your fat loss goalsâwith ease, sustainability, and balance. â¨
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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Missing episodes?
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In this episode, I sit down with Jen, a mother of three and grandmother of three from New Jersey, to share her incredible transformation journey inside the Fit & Free Academy.
For years, Jen was running over 10 miles every day, eating the bare minimum, yet despite all her efforts, she was exhausted, struggling to play with her granddaughter, and overwhelmed with food anxiety.
Jen opens up about:
⢠How she was stuck in a cycle of restriction, overexercising, and obsessing over the scale.
⢠The fear of weight gain that consumed her daily thoughts and how she finally overcame it.
⢠How she regained her health, improved her body composition, and found food freedom.
Now, Jen feels stronger, healthier, and more confident than ever. Her husband canât stop telling her how amazing she looks, and sheâs finally living her life without fear of food or exercise.
This episode is for you if youâve ever felt stuck in a cycle of âmore, more, moreâ and are ready to break free and achieve balance in your nutrition, exercise, and mindset.
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 todayâs episode, I sit down with a special guest, Molly, who brings insights into the relationship between stress and weight loss. Molly specializes in fitness and lifestyle coaching with a focus on the nervous system and the bodyâs stress hormones.
Molly's journey is inspiring! Just 6 Years ago she was she was eating well and working out regularly, ye struggling with:
Unpredictable weight changes
Severe anxiety
Chronic bloating
Insomnia...
...and she couldn't figure out why! After all, she had been working as a coach for over a decade, and she was ticking all the boxes doing the things to make her healthy!?
She began exploring how chronic stress impacts the body, and she uncovered the missing piece: her stress hormones were imbalanced, and her intense workouts were actually making things worse. đ¤Ż
So in this episode, Molly shares a methodology she developed to help her heal her body. SO if youâve ever felt like youâre doing EVERYTHING right but not seeing the results you want, this episode is for you! â¤ď¸
Find out:
⢠How chronic stress impacts your bodyâs ability to lose weight
⢠Why overtraining and restrictive eating can backfire when it comes to weight management
⢠Practical steps to balance your stress hormones and improve your overall health
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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If youâre frustrated because youâve been eating clean, cutting carbs, and still arenât happy with your mid-section, this episode is for you.
In todayâs episode, weâre diving into one of my favourite topicsâbuilding muscle, specifically in the abs and core, for a toned mid-section. Iâll share how to achieve a snatched look whilst addressing the common mistakes that I see so many women make along the way.
I've been speaking to so many of you and it's so crazy how much BS there is out there on social media, so I'm excited to bring you some evidence based practices so you can really understand how to do it from a principle level.
I'll cover:
⢠Why you might not be seeing the results you want in your mid-section right now, despite exercising consistently.
⢠The science-backed principles you need for building abs.
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 todayâs episode, Iâm diving into something Iâm super passionate about: overcoming gym anxiety. I struggled with it for SO long at the start of my fitness journeyâfeeling out of place, afraid to lift heavy, and convinced everyone was watching me.
I share my own experiences and how this fear held me back from reaching my goals. In this ep you'll learn:
⢠Why facing this fear is crucial for your progress.
⢠Simple tactics to help you feel confident in ANY gym setting.
If you're new to the gym, or feel uncomfortable in the weights room, or in a new gym? Then this one's for you â¤ď¸.
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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If youâre constantly thinking about food, stressing over your calorie budget, losing control around food and restricting to make up for it this episode is for youâŚ
âItâs September and youâre already talking about Christmas?!â
You bet I am! Iâm absolutely OBSESSED with Christmasâeverything from decorating the tree to, of course enjoying the food! đ⨠But it wasnât always like that for me. Years ago, the holidays were a source of anxiety and stress for me when it came to food and calories.
Thatâs why in this episode, I share my story on how I let my fear of calories lead to binge-restrict cycles, and consume my holidays, causing me to miss out on memories with loved ones, as well as how I was able to completely turn that around, to the point where the holidays are now filled with excitement, connection, and the ability to enjoy food without guilt SO THAT YOU CAN DO IT TOO â¤ď¸.
In this episode, youâll learn:
- How to overcome your struggles with binge-restrict cycles during the holidays.
- How to be present and enjoy food without anxiety.
- Why improving your relationship with food makes achieving your body composition goals 10x easier.
- How addressing both strategy and mindset is key to breaking free from calorie obsession.
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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Iâm on such a high after an amazing conversation with my long-term client, Liz. Her story is SO inspiring, and Iâm thrilled to share it with you. Liz was once just like many of you, struggling with her body image, and trapped in binge-restrict cycles. But her journey shows whatâs possible when you start focusing on the right things.
In this episode, weâll dive into:
- How she went from lacking confidence to being completely leaned out, free from binge-restrict cycles, and empowered in her body.
- How she overcame her fear of food, ditched the swollen lower belly, and embraced intuitive eating.
- The powerful mindset transformation that allowed Liz to value herself, trust her body, and take control of her own nutrition & exercise strategy.
- The incredible shift that gave Liz the confidence to train for a half marathon and believe in her ability to achieve whatever she sets her mind to.
Lizâs story is a testament to the power of valuing yourself and trusting your journey. If youâve ever felt stuck, struggling with confidence, or chasing an idea of perfection, this episode is for you. I really hope this inspires you to take the action YOU need to create the change YOU want in your 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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If youâve ever felt stuck losing weight, gaining it back, and never being truly happy with your body composition, then this episode is a must-listen.
In this powerful episode, Iâm diving into one of the most common questions I get asked as a nutritionist:
âShould I cut, bulk, or recomp?â
And before you decide that you already know you should just be in a âcutâ or calorie deficit, which is what most women THINK they should be doing, just listen to the episode because it may surprise you.
This episode will give you the clarity you need to make the best decision for where youâre at in your fitness journey right now. I'll break down exactly what each phase is all about and how to choose the one that aligns with your goals.
Hereâs what weâll cover:
- Why understanding nutritional phases is crucial for lasting results
- The biggest mistake people make in their nutrition plans (and how to avoid it)
- Why fear of weight gain can sabotage your progress and keep you stuck in a vicious cycle
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'm interviewing my amazing client, Claudia, who just completed her first 12 weeks inside the Fit & Free Academy. Claudiaâs story is truly inspirational, and Iâm so grateful she decided to share it.
We dive deep into Claudiaâs starting point: her struggles with under eating and over exercisingâhow she found herself trapped in a cycle of extremely low calories and daily workouts that consumed her life. She talks about her experience with extreme 400-500 calorie diets, as well as pushing herself with daily cardio and steps, and having little to nothing to show for it in terms of physique results.
Then, we talk about where she's at right now, and how she's not only seeing ACTUAL toning results đđ, but doing it with a new-found sense of freedom and balance.
I hope Claudiaâs journey shows you that with the right mindset, exercise, and nutrition strategy, itâs totally possible for you to break free and achieve your goals in a sustainable, healthy way. â¤ď¸
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 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¤ď¸
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. đĽ
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¤ď¸.
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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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 carbsâŚ
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 paleoââŚ
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 beâŚ
âŚbut I almost GUARANTEE that if youâre doing this youâre probably also struggling with
đŠ Binge restrict cycles
𼹠Low energy
𩸠Not having your period
đ Not progressing in the gymâŚ
âŚand overall not happy with your body composition. đŤ
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 â¨
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 fiancĂŠ 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 đââď¸đâŚ
...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! âđ˝ This episode is about chocolate!âŚ
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! 𤊠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 friendsâŚ
âŚbecause 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?! đą For some people, that is absolutely a reality!
So if youâre someone whoâs thinking about food all the freaking time, then youâve probably been:
đĽŹtracking every single calorie you eat, down to the last lettuce leaf,
đĽŹand 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:
đąâOMG 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 conversationâŚ
âŚbut 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
đŞShowing up consistently exercising 5x a week and eating under 1400 calories
đŞHitting step count, always closing rings on your watch
đŞEat really well eat healthy, and always stick to your calorie targets
đŤ 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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