Episódios
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📍New to this series? Catch up first:
→ [Part 1]
→ [Part 2]
If you’ve ever thought…
“I’ve ruined everything, I’ll start again Monday.”
“I just need more willpower to get back on track…”
…you are not lazy. You’re likely stuck in an all-or-nothing mindset—and that’s exactly what we’re unpacking in this episode.
In Part 3 of this series, I break down the real reason your diet keeps derailing—even when you’re trying your hardest to be consistent. And no, it’s not because you “lack discipline.” It’s because the black-and-white way you’re thinking about food and progress is quietly sabotaging you.
🎧 In this episode, we dive deep on:
✔ Why the all-or-nothing mindset leads to self-sabotage
✔ How perfectionism keeps eroding your self-trust
✔ Why missing one workout or eating off-plan spirals you
Whether you’re trying to lose fat, build muscle, or simply feel in control around food again, this episode will help you stop the start-over cycle—and start making consistent progress that actually lasts.
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/
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When my client finally became aware of what I share in this episode…
She dropped 5kg in just six weeks.
And this can totally be your reality too.
If you’ve been telling yourself you just need more willpower, more discipline, or to “just be better” to reach your goal weight / physique—think again.
In Part 2 of this 3-part series, I unpack one of the biggest (but most overlooked) reasons women can’t stick to their calorie deficit.
🛑 Spoiler: It’s not because you’re lazy or lack discipline.
➡️ It might be because you’re emotionally eating WITHOUT EVEN REALISING IT.
📍Haven’t listened to Part 1 yet?
Start here first → [Link to Part 1]
In this episode, you’ll learn how to:
• Spot the subtle emotional eating patterns you're doing that you probably aren't aware of
• Understand how food can become a go-to comfort
• How to interrupt and overcome these patterns—even if your nutrition looks “perfect” on paper
• Build the awareness that creates real, sustainable fat loss results
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/
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Estão a faltar episódios?
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Welcome to a brand new 3-part mini-series on why you can’t stick to your calorie deficit—and why that’s the real reason you’re not seeing the changes you want in your body.
In Part 1, I break down the #1 reason this happens:
👉 Your calorie deficit is simply set up wrong.
We cover:
Why most calorie calculators give you numbers that are way too low
How underfueling creates late-night cravings and binge cycles
The tactics women are using to “stick to” their deficit that are actually backfiring
What’s really happening when you wake up not hungry, but lose control at night
The difference between eating more vs. overeating
If you're stuck in the cycle of being “good” all day and over-eating later in the day/on the weekend—you are not broken. You’ve just been using a broken system.
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/
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If you’ve been consistently working out—maybe you're saving random influencer workouts, following YouTube routines, doing group fitness, or even weights sessions, smashing yourself 3-5x a week—but still don’t look like you even work out… this episode is for you.
In this one, we’re breaking down:
Why random workouts = random results 🫠
The truth about why you’re not losing the last few cm / toning
What ACTUALLY transforms your body with LESS WORK
Why more consistency alone won't get you the body you want
If you’re ready to actually look like you work out and stop wasting your time, this episode 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. 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/
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You’ve probably been told that to lose weight and look toned, you need to cut carbs, eat 1200 calories, and train like a maniac. But what if that’s exactly what’s keeping you stuck?
In today’s episode, I break down the exact mindset, lifestyle, and habit shifts that helped my client Bec lose 10kg, keep it off, sculpt her body AND run her first half marathon—without restriction or burnout.
This episode is NOT about how long she was in a calorie deficit.
This episode dives deep into:
The mindset that was keeping her stuck for years (and how we broke it)
Why her first step was NOT fat loss, but actually maintenance
How eating the "bad" food she loves every day helped her gain control around food
What emotional eating really signals—and how to shift it
Why perfectionism might be the reason you’re not seeing results
If you’ve lost weight before but keep regaining it—or you’re scared that eating more will undo your progress—this is the episode that will help you reframe everything for you.
Want more Strategy based tips & tricks around how to navigate fat loss successfully? Check out the Fat Loss Series here:
https://podcasts.apple.com/us/podcast/97-fat-loss-series-1-are-you-still-making-these-fat/id1651978022?i=1000677528969
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/
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If you’ve lost weight—5, 10, even 20 kilos—but now you’re in this weird place where you still aren’t quite happy with your body composition, THIS ONE'S FOR YOU.
Maybe you’ve been stuck eating low calories, training hard, and watching the scale obsessively… but your body composition hasn’t changed. You’re not seeing that lean, toned look you’re chasing—especially around your waistline—and you have no idea what to do next.
In this episode, I break down:
Why staying in a calorie deficit forever is keeping you stuck
The difference between losing weight vs. losing fat (and why it matters)
The real reason you still don’t look toned even though you’ve worked so hard with your workouts.
Common mistakes with your nutrition and training that are keeping you skinny-fat.
If you’re at a crossroads—fearful of eating more, afraid of reversing your progress, and not sure what direction to go in—this one is going to shift everything.
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/
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If your goal in 2025 is to actually look like you work out—to feel strong, lean, and toned—this episode is your roadmap.
After 12 months in a dedicated muscle-building phase, I’m breaking down the 10 biggest lessons I learned. From overcoming the fear of weight gain to finally building the glutes I always wanted, this episode is a combination strategy, and mindset shifts.
We chat about:
Why Maintenance and Muscle Building aren't the enemy, and they are just as important as fat loss
The mindset shifts you NEED to make to build muscle successfully
Why muscle is actually the key to looking lean SUSTAINABLY—not endless fat loss
What I’d do differently if I could go back 10 years
Whether you’re stuck in the yo-yo diet cycle, terrified of eating more, or tired of not seeing changes despite all your hard work, this is the episode you didn’t know you needed.
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/
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In this episode of The Fit & Free Podcast, I dive into the common misconception that eating healthy automatically leads to weight loss.
Many active women find themselves eating what they believe is a "healthy" diet, but the results won't show on your body. I explain why simply choosing the "healthy" option doesn't always equate to fat loss, and how other factors can impact your results more.
I also touch on a couple of important mindset shifts that help you understand why focusing on health and long-term sustainability is far more effective than obsessing over short term weight loss alone.
If you’re struggling with weight/fat loss despite eating healthy, this episode is for you!
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. 💡 Ready to ditch the extremes and build a healthy, lean physique? Don’t forget to DM RECOMP Podcast on Instagram to learn more about the Fit and Free Academy Recomp program!
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Welcome to the first episode of the year! ✨ This one is all about reflecting on the past year, setting realistic goals for 2025, and breaking free from the patterns that keep you stuck. With that being said, this episode is really designed to be used as a resource for you to come back to time and time again!
Here’s what we’re covering:
✅ Why 91% of New Year’s resolutions fail by February—and how to avoid becoming a statistic.
✅ How to align your daily habits with the person you want to become to reach your goals.
✅ The mindset shift you need to make, to stay committed even when initial motivation wears off.
This episode is contains practical steps and journal prompts to help you look deeper at what’s holding you back, and set yourself up for long-term success in 2025 and WELL beyond.
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. 💡 Ready to ditch the extremes and build a healthy, lean physique? Don’t forget to DM RECOMP Podcast on Instagram to learn more about the Fit and Free Academy Recomp program!
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If you haven't listened to the previous 5 episodes, I highly recommend you go back and listen to them in order, as each episode builds upon the last, so that's how you'll get the most out of them! In this episode, we’re diving into one of the most frustrating parts of the fitness journey: plateaus.
We’ll talk about why they happen, how metabolic adaptation plays a role, and how you can stay motivated when things aren’t moving as quickly as you’d like. I’m also sharing the power of diet breaks—a key strategy to reset your metabolism and break through those plateaus.
Plus, we’ll discuss how you can avoid burnout and stay focused on long-term progress rather than getting caught up in the immediate results (or lack of them!). If you’ve been putting in the work but feel stuck, like you’re not seeing progress, or you’re frustrated with the scale—this episode is for you.
🚨 What we’re covering:
✅ Why plateaus happen and how metabolic adaptation plays a role.
✅ How to stay motivated when progress feels slow.
✅ The mental side of dieting and how to avoid burnout.
✅ How to shift your focus from the scale to real, sustainable progress.
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. 💡 Ready to ditch the extremes and build a healthy, lean physique? Don’t forget to DM RECOMP Podcast on Instagram to learn more about the Fit and Free Academy Recomp program!
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Episode 5 of the Fat Loss Series!
If you haven't listened to the previous 4 episodes, I highly recommend you go back and listen to them in order, as each episode builds upon the last, so that's how you'll get the most out of them!
In this ep, we're talking about the importance of setting realistic goals, AND how to ACTUALLY track your progress, so that you KNOW when you're on the right track to your goals, as opposed to letting your emotions/ what you look like in the mirror/the number on the scale dictate how much you eat and exercise.
Nailing these 2 will allow you to compound your progress, and see results that actually last, instead of yo-yoing back and forth... SO if you’re always “trying to lose weight” but feel like you’re spinning your wheels—this episode is for you. 🚨
What we’re covering:
✅ The common goal-setting mistakes that sabotage your fat loss.
✅ The right way to track progress (beyond just the scale) to see the changes happening in your body.
✅ How to set realistic, actionable goals.
✅ How to ditch the “all-or-nothing” mindset that keeps you stuck.
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. 💡 Ready to ditch the extremes and build a healthy, lean physique? Don’t forget to DM RECOMP Podcast on Instagram to learn more about the Fit and Free Academy Recomp program!
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We made it—Episode 100! 🎉 It’s hard to believe we’ve come this far, and the timing couldn’t be more perfect, because in Part 4 of the Fat Loss Series we’re diving into the secrets to achieving fat loss that lasts a lifetime, by building habits that actually stick.
This MILESTONE of an episode covers:
• The biggest mistakes most people make that cause them to achieve inconsistent fat loss.
• Why quick fixes and fad diets keep you stuck in a restrict-regain cycle.
• How the right mindset around food simplifies fat loss.
• Why restriction will never give you the results you want.
• Practical strategies that lead to lasting fat loss.
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. 💡 Ready to ditch the extremes and build a healthy, lean physique? Don’t forget to DM RECOMP Podcast on Instagram to learn more about the Fit and Free Academy Recomp program!
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In this ep we’re diving into one of my favourite topics—exercise! 💪 Whether you’re a beginner or a seasoned lifter, this episode breaks down exactly what your EXERCISE should look like to shed stubborn fat and define your body in a SUSTAINABLE way.
Here’s what we’re covering:
• Cardio vs. strength training: Why “burning calories” might NOT be helping you.
• Why doing random workouts or group classes might be sabotaging your progress.
• Common exercise mistakes keeping you stuck with your body.
• The KEY training principles for losing fat and toning up.
• The secret sauce SO many women are missing in their exercise routine.
• Why your exercise plan could, and SHOULD look different from the next person's.
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 we’re diving into all things fat loss fundamentals in Episode 2 of the Fat Loss Series! 🚀
If you haven’t listened to Episode 1 yet, make sure to start there—each episode builds on the last one, so you'll get more out of it if you listen to them in order!
Here’s what we’re 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 “all-or-nothing” to intentionality and structure in your approach.
Whether you’re 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. ✨
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 week—a 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 we’ll 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 goals—with ease, sustainability, and balance. ✨
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 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 can’t stop telling her how amazing she looks, and she’s finally living her life without fear of food or exercise.
This episode is for you if you’ve ever felt stuck in a cycle of “more, more, more” 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 today’s 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 body’s 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. 🤯
So in this episode, Molly shares a methodology she developed to help her heal her body. SO if you’ve ever felt like you’re doing EVERYTHING right but not seeing the results you want, this episode is for you! ❤️
Find out:
• How chronic stress impacts your body’s 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 you’re frustrated because you’ve been eating clean, cutting carbs, and still aren’t happy with your mid-section, this episode is for you.
In today’s episode, we’re diving into one of my favourite topics—building muscle, specifically in the abs and core, for a toned mid-section. I’ll 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 today’s episode, I’m diving into something I’m super passionate about: overcoming gym anxiety. I struggled with it for SO long at the start of my fitness journey—feeling 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 ❤️.
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 you’re constantly thinking about food, stressing over your calorie budget, losing control around food and restricting to make up for it this episode is for you…
“It’s September and you’re already talking about Christmas?!”
You bet I am! I’m absolutely OBSESSED with Christmas—everything from decorating the tree to, of course enjoying the food! 🎄✨ But it wasn’t 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.
That’s 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 ❤️.
In this episode, you’ll 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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