The Fit & Free Podcast

If you feel like you’re doing everything “right” but your body still isn’t changing, you’re constantly thinking about food, or you keep falling back into the all-or-nothing dieting cycle, this episode is for you.

In this episode, I’m joined by Fit & Free Academy client Maisie to share her incredible body recomposition journey and how she went from years of yo-yo dieting, restriction, over-exercising and chasing a lower number on the scale to finally building a sustainable approach to nutrition and training.

Maisie shares why losing weight alone never gave her the body shape she wanted, how learning about body recomposition changed her approach, and why strength training, progressive overload and eating MORE food and protein became such important pieces of the puzzle.

We also dive into food noise, the binge-restrict cycle, perfectionism and the all-or-nothing mindset that keeps so many women stuck. Maisie explains how she learned to eat out, travel, enjoy birthdays and go on three overseas holidays without feeling like she had “ruined everything” or needed to start again on Monday.

Six months into her journey, she’s almost reached the waist measurement goal she originally set while creating a healthier relationship with food, exercise and her body.

In this episode we cover:

• Body recomposition vs simply losing weight
• Why more workouts don’t always mean better results
• Progressive overload and strength training for women
• Eating more protein and building balanced meals
• How under-eating can increase hunger and food noise
• Breaking the binge-restrict and yo-yo dieting cycle
• Overcoming perfectionism and all-or-nothing thinking
• Sustainable fat loss while eating out and travelling
• Building habits you can maintain for life
• Creating a healthy relationship with food and exercise

If you’ve spent years trying different diets, exercising more, eating less and wondering why you still don’t have the toned, strong body you’re working so hard for, Maisie’s story will show you there is another way.

Listen here OR watch the video for the full visual scoop! 

https://youtu.be/bK3R_Dhuwo4

Need help with nutrition & exercise???

🌶️ RECOMP MENU: Easy, high-protein meals that actually taste good, all mapped out so you never have to wonder what to eat. https://www.lauraswingler.com/recompmenu?el=yt-recipe-hub

🔥 3-WEEK RESET: Break the all-or-nothing cycle, feel back in control around food and stop starting over every Monday. https://www.lauraswingler.com/reseto?el=yt-reset

💪 RECOMP 1:1 COACHING: Personalised nutrition + training with 1:1 coaching that adapts as your body, goals and life change. https://www.lauraswingler.com/fitandfreeacademy?el=yt-recomp

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Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022 

I’m taking you through exactly what I eat in a day to hit around 125-130g of protein while working towards body recomposition, losing fat and building muscle without extreme dieting.

If you train regularly but still feel like your nutrition is the thing holding you back, you’re constantly wondering what to eat, or you think hitting a high-protein diet means living off chicken, rice, broccoli and protein supplements, I want to show you a much easier way to approach it.

In this podcast ep, I’m sharing how I structure my meals to get at least 35g of protein at each main meal, how I use snacks to easily reach my daily protein target, and why you do NOT need every single food you eat to be labelled “high protein.”

You’ll also see a full day of realistic high-protein meals, including:

🥯 Bacon and egg bagel
🍝 Homemade high-protein lasagne
🥣 Yoghurt, granola and fruit snack
🥧 Slow cooker beef and mushroom pie
🍦 Dessert

I also take you through how I meal prep several days of food at once, portion my meals, make meal prep faster and create meals that are macro balanced, satisfying and actually enjoyable.

Towards the end of the episode, I also share an update on my own body recomposition journey and the short fat loss phase I’m about to start after spending time building muscle.

My goal is to make nutrition feel simple, enjoyable and sustainable, so you can stop overthinking every meal and actually stay consistent long enough to see results.

If you enjoy realistic What I Eat In A Day podcasts, high-protein meal prep, body recomposition, fat loss tips and simple nutrition advice, make sure you subscribe for more.

Thanks for listening 🤍

Listen here OR watch the video for the full visual scoop! 

https://youtu.be/oHLGNerem6k

Need help with nutrition & exercise???

🌶️ RECOMP MENU: Easy, high-protein meals that actually taste good, all mapped out so you never have to wonder what to eat. https://www.lauraswingler.com/recompmenu?el=yt-recipe-hub

🔥 3-WEEK RESET: Break the all-or-nothing cycle, feel back in control around food and stop starting over every Monday. https://www.lauraswingler.com/reseto?el=yt-reset

💪 RECOMP 1:1 COACHING: Personalised nutrition + training with 1:1 coaching that adapts as your body, goals and life change. https://www.lauraswingler.com/fitandfreeacademy?el=yt-recomp

-----

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022 

Come along for a realistic week of body recomposition in my 30s as I take you through healthy meal prep, high-protein meals and snacks, my full-body gym workout, getting back into walking, mobility and what I do when I genuinely don’t feel ready to train.

I also chat about learning to listen to my body after being sick, and how my menstrual cycle and PMDD affect my training, energy and mental health. Rather than forcing myself through every workout, I’m taking you through you what sustainable fitness actually looks like when your goal is long-term body recomposition.

You’ll also see some of the high-protein foods I eat throughout the week, including my chicken and egg breakfast, high-protein yoghurt snack and Mediterranean-inspired chicken meal prep, plus a full-body strength workout with hip thrusts, chin-ups, cable step-ups, lateral raises, biceps, triceps and core work.

Subscribe for more realistic body recomposition, high-protein meal ideas, strength training, healthy habits, nutrition tips and weekly fitness poddies. 🤍

Listen here OR watch the video for the full visual scoop! 

https://youtu.be/eCI27wJWc4o

Need help with nutrition & exercise???

🌶️ RECOMP MENU: Easy, high-protein meals that actually taste good, all mapped out so you never have to wonder what to eat. https://www.lauraswingler.com/recompmenu?el=yt-recipe-hub

🔥 3-WEEK RESET: Break the all-or-nothing cycle, feel back in control around food and stop starting over every Monday. https://www.lauraswingler.com/reseto?el=yt-reset

💪 RECOMP 1:1 COACHING: Personalised nutrition + training with 1:1 coaching that adapts as your body, goals and life change. https://www.lauraswingler.com/fitandfreeacademy?el=yt-recomp

-----

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022 

Listen along for a realistic week of body recomposition, high-protein meal prep, full-body strength training and learning when to actually REST when your body needs it. I’m sharing what sustainable fat loss and muscle building looks like in real life, including the weeks where training doesn’t go perfectly.

In this weekly fitness poddy, I take you through a full-body gym workout, easy high-protein meals, meal prep ideas for fat loss, and some of my favourite macro-balanced recipes including high-protein Malteser brownies, Malteser Weet-Bix, lazy sushi meal prep and fish tacos. We also talk about how to build balanced meals with enough protein, carbohydrates, fats and fibre so you can reduce food noise, feel satisfied after eating and stop constantly thinking about food.

I ended up getting sick this week, which meant taking extra rest days and adjusting my training.

Later in the vlog, I’m finally back in the gym for a deload week, taking you through part of my full-body strength training program and how I use progressive overload while working towards building muscle and changing my body composition.

PLUS, there’s a little Bali wedding update because we officially have a date and venue booked 👀

Subscribe for realistic body recomposition, high-protein recipes, sustainable fat loss, strength training, meal prep ideas and weekly fitness podcasts that show you how to get results without making your entire life revolve around dieting.

Listen here OR watch the video for the full visual scoop! 

https://youtu.be/06A-AlY0SwA

Need help with nutrition & exercise???

🌶️ RECOMP MENU: Easy, high-protein meals that actually taste good, all mapped out so you never have to wonder what to eat. https://www.lauraswingler.com/recompmenu?el=yt-recipe-hub

🔥 3-WEEK RESET: Break the all-or-nothing cycle, feel back in control around food and stop starting over every Monday. https://www.lauraswingler.com/reseto?el=yt-reset

💪 RECOMP 1:1 COACHING: Personalised nutrition + training with 1:1 coaching that adapts as your body, goals and life change. https://www.lauraswingler.com/fitandfreeacademy?el=yt-recomp

-----

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022 

In this weekly episode, I’m showing you exactly how I structure my weekly meal prep, plan my meals and groceries, make easy high-protein meals and create a system that makes healthy eating easier during a busy week.

We’re making chocolate brownie protein balls, hot honey jalapeño chicken tacos and one of my favourite high-protein Ninja CREAMi combinations, while I break down how I organise my weekday nutrition.

Then we head into the gym for my baseline core strength testing. I test my weighted plank, hanging leg raise variation and weighted crunch so I have measurable numbers to compare against over the next 8 weeks.

I also chat about how following a structured strength training program and using progressive overload has changed my results compared with doing random workouts and group fitness without a clear progression plan.

Listen here OR watch the video for the full visual scoop! 

https://youtu.be/BLZ8RmW31uY

Need help with nutrition & exercise???

🌶️ RECOMP MENU: Easy, high-protein meals that actually taste good, all mapped out so you never have to wonder what to eat. https://www.lauraswingler.com/recompmenu?el=yt-recipe-hub

🔥 3-WEEK RESET: Break the all-or-nothing cycle, feel back in control around food and stop starting over every Monday. https://www.lauraswingler.com/reseto?el=yt-reset

💪 RECOMP 1:1 COACHING: Personalised nutrition + training with 1:1 coaching that adapts as your body, goals and life change. https://www.lauraswingler.com/fitandfreeacademy?el=yt-recomp

-----

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022 

I’m officially entering my strong core + ab definition era, and I’m taking you behind the scenes of exactly how I’m approaching it WITHOUT extreme dieting, cutting carbs or spending months in a restrictive calorie deficit.

After coming back from holidays, I realised I’d been feeling a little flat and disconnected from my fitness goals. So I sat down, got honest about what I actually want, and created a new game plan: build my core muscles first, then reveal more definition later.

In this poddy, I’m sharing my current physique and starting point, my updated core training program, why I’ve increased my weekly ab training volume, how I structure my full-body workouts and what my nutrition looks like while eating around maintenance and focusing on performance.

My goal over the next few months is to focus on core strength, muscle growth and performance, while continuing to fuel my body properly. Then, closer to summer, I’ll move into a short mini cut to reveal some of the muscle we’ve spent this time building.

Welcome to snatched waist in the making 💪

Listen here OR watch the video for the full visual scoop! 

https://youtu.be/NxFKqJL_YkA

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022 

This episode is for you if you’re struggling with getting back into your fitness routine after time off or travel, feeling weaker than usual in the gym, staying consistent with healthy eating without becoming restrictive, or finding meals that actually satisfy you.

I’m taking you through a realistic week of body recomposition in my 30s, including my high-protein meal prep, full-body strength training, pre-workout nutrition, easy healthy meals, cravings, rest days and what I do when I fall into a food rut.

We also chat about something I think we need to talk about more!

In this poddy:
• Easy body recomposition meals
• How I honour cravings while working towards my fitness goals
• Pre-workout nutrition and snacks
• Full-body strength training
• Getting back into a workout routine after travel
• Why rest days can improve your training
• Healthy convenience foods for busy days
• How to get out of a food rut
• Staying consistent with nutrition without restriction
• Feeling weaker in the gym and rebuilding strength
• Training around your menstrual cycle

Subscribe for more realistic body recomposition, nutrition, strength training, healthy eating and fitness content 🤍

Listen here OR watch the video for the full visual scoop! 

https://youtu.be/5Fy2Rx2piRI

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022 

If you keep telling yourself you’ll “get back on track” after holidays, weekends or a few off days, this episode will show you how to rebuild your routine without going all-in, burning out and starting over again.

This episode is for you if you’re struggling with getting back into a fitness routine, staying consistent after travel, losing the last few kilos, building muscle, toning your stomach, improving your gym performance or breaking the all-or-nothing mindset around food and exercise.

After eight weeks travelling through Europe and Thailand, I’m taking you behind the scenes of exactly how I’m getting back into my normal routine while working towards my goal of looking better in my 30s than I did at 25. My focus right now is building muscle, losing body fat, improving my core strength and working towards toes-to-bar, without calorie counting or extreme dieting.

In this vlog, I’m showing you how I plan my weekly meals, organise my groceries, structure my workouts and use a personalised meal plan to make sure I’m eating enough to fuel my training and performance goals. I also share why tracking your weights in the gym matters if you want to build muscle and actually see progress from your workouts. But the biggest lesson in this video is that getting back into routine doesn’t mean doing everything perfectly from day one.

I’m easing back into my workouts, morning walks, meal prep and normal habits while paying attention to my energy instead of beating myself up when a workout or walk isn’t as good as it was before travelling. Consistency beats perfection, and you don’t need to keep “resetting” every time life interrupts your routine.

You’ll see: 

• How I plan my meals without calorie counting 

• My gym routine for building muscle, glutes, arms and core strength 

• How I structure my nutrition around gym performance 

• Why tracking your workouts and weights matters 

• How I get back into routine after holidays and travel 

• My morning walk routine and habits that help me stay consistent 

• How I overcome an all-or-nothing fitness mindset 

• How I plan my workouts, groceries and meal prep for the week 

• Why consistency is more important than perfection for long-term fat loss and body recomposition

If your goal is to lose body fat, build lean muscle, look more toned, improve your gym performance and create healthy habits you can actually maintain, subscribe and follow along with my 12-month body recomposition journey.

Listen here OR watch the video for the full visual scoop! 

https://youtu.be/JrXap9jX2U0

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022 

In this weekly podcast, I’m sharing what happened when I stopped making my body composition the main focus of my life, and why my progress didn’t suddenly disappear. I stopped weighing myself, stopped constantly thinking about changing my body, travelled through Thailand, ate mango sticky rice and Pad Thai… while still maintaining the habits that actually matter.

I’m still strength training four days per week, eating enough protein, balancing my meals, walking, meal prepping and focusing on getting stronger in the gym. And despite feeling far less “locked in” on my physique, I’ve maintained my results and continued progressing in my training.

We talk about why having a performance goal can be more powerful than constantly chasing fat loss, how progressive overload helps you build muscle and look more toned, and why a sustainable body recomposition approach should eventually feel like part of your normal life, not something you have to obsess over every day.

I also take you behind the scenes of travelling through Thailand, navigating food while travelling, keeping protein high on holiday, trying mango sticky rice and Pad Thai in Phuket, exploring Phuket Old Town and showing you what a balanced approach to fitness actually looks like in real life.

If you’ve ever thought:

“I’m scared I’ll gain weight if I stop tracking.”
“I don’t know how to maintain my results without dieting.”
“I feel like I always need to be in a fat loss phase.”
“I want to look toned without obsessing over calories.”
“I want to enjoy holidays and eating out without losing my progress.”
“I want fitness to fit into my life instead of taking over my life.”

This ep is for you.

Body recomposition isn’t just about eating less and losing weight. Building muscle, progressive overload, eating enough protein, understanding your portion sizes and spending time in a performance or muscle-building phase can all help you create the toned physique you’re chasing, while building habits you can actually sustain.

Because the end goal isn’t to spend your entire life dieting.

It’s to understand nutrition and training well enough that maintaining your results becomes part of how you live.

Welcome to another week behind the scenes of my real-life body recomposition journey 🤍

Listen here OR watch the video for the full visual scoop! 

https://youtu.be/FxRZcNkJGNQ

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022 

If you’re scared that eating more carbs will make you gain weight, this podcast will show you why cutting them out could actually be holding back your body recomposition results.

Listen along for a realistic week of healthy eating, high-protein meal prep, strength training and life in the Netherlands. I break down how I build balanced meals using carbohydrates, protein, fats and fibre, including an easy beef wrap, chicken satay rice stir-fry, iron-rich spaghetti Bolognese, a high-protein breakfast and a balanced Greek chicken dinner.

I also talk about my previous fear of foods like pasta, rice and bananas, how under-eating affected my energy and menstrual cycle, and why eating enough carbohydrates has helped me feel stronger and perform better in the gym.

In this episode:

✨ The difference between weight loss and body recomposition
✨ How to build balanced meals without counting calories
✨ Easy high-protein meal prep ideas
✨ Why fibre matters
✨ Eating for energy, gym performance and muscle growth
✨ Iron-rich meal ideas for period fatigue
✨ How to stay consistent while travelling and out of routine
✨ Realistic healthy eating without restriction or perfection

Listen here OR watch the video for the full visual scoop! 

https://youtu.be/b8WUCOH9EZ8

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here: 

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022