If you’ve ever wondered why your motivation drops, your hormones feel chaotic, or your progress suddenly stalls, this Week 3 episode is absolutely for you.

In today’s episode, I’m taking you behind the scenes of my “Look Better in My 30s Than at 25” journey. No extremes, no calorie counting, no perfectionism… just honest health, balanced nutrition, and training that supports your body.

✨ What you’ll hear in this episode:
– My period arriving early and how hormones impacted motivation
– How to pivot your workout routine when your body says “rest”
– Grocery haul (Aldi + Woolies!) for high-protein, budget-friendly meal prep
– A simple meal plan and how I prep for the entire week
– Behind the scenes of being a UGC content creator for Ninja
– The exact smoothie bowl recipe I’m obsessed with
– Deep dive into mindset, anxiety triggers, and body image reframes
– A full Sunday reset, Kmart organizing haul, and kitchen restock
– Easy recipes: Chicken Schnitzel Caesar Salad + Thai Green Curry
– What’s actually happening when you feel bloated, puffy, or “off”

I’m sharing the ups, the downs, the bloating, the night sweats, the cravings, the low-energy days, the gym wins, and the messy middle, because progress isn’t linear, and you don’t have to be perfect to get results.

💛 SUBSCRIBE to follow the series. New episodes every Wednesday at 5AM AEST.
Next week is PB Week, and I'm breaking down exactly how I change my body composition without tracking calories.

1% better every day. 💛

OR watch the video for the full visual scoop! 

https://youtu.be/uSItMk1SAWY

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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 period crashes, decision fatigue around food, or fearing the scale will ruin your day. I’m transforming my 30s to look better than my 20s without tracking calories, extreme diets, or letting food control my life.

Join Week 2 of my 12-MONTH body recomposition mission where I’m meal prepping in under 1 hour, training full-body 3x/week, honouring hunger cues, and balancing macros intuitively while maintaining weight in a Performance phase. If you’re tired of yo-yo dieting, underfuelling, or PMS mood swings, this vlog-style episode shows realistic self-care routines, period cycle tracking, sunset pizza dates, and mango smoothie bowl recipes that keep you energized, strong, and sane.

OR watch the video for the full visual scoop! 

https://youtu.be/v9m6jvreo_Q

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

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

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

Want to look leaner, stronger, and more energized in your 30s than you EVER did at 25, without daily calorie counting or extreme diets? This episode is for you if you’re struggling with inconsistent training, yo-yo motivation, or feeling “stuck” maintaining despite years in the gym, and you're a woman who’s ready to stop coasting and finally build a body (and lifestyle) that LASTS.

In this episode, I’m kicking off Week 1 of my 12-MONTH transformation mission: a realistic, intentional, balanced lifestyle plan that delivers visible body recomp, strength gains, and all-day energy.

In this ep I reveal my 7 x 8-week block roadmap cycling through muscle-building, fat loss, and performance phases, so you can recomp your body while eating enough to feel amazing.

Learn why maintenance calories are my secret weapon for body composition changes, pull-up progress, and mental freedom from diet mentality.

Plus:
📈 Why I weigh myself 4x/week (and how to use the scale as objective data, not drama)
🍫 Protein brownie ball recipe with dates for post-workout fuel
🌟 The mindset shift from “discipline” to drive, and why structure over motivation

If you’re in your late 20s or 30s, tired of half-effort workouts, and ready for sustainable fat loss, muscle gain, and confidence that radiates, hit play and join the journey.

OR watch the video for the full visual scoop! 

https://youtu.be/IyvkvGsKGRQ

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

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

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

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

 Discover the nighttime routine that transformed my sleep and skyrocketed my energy!

This ep is for you if you’re struggling with poor sleep or just generally wanting to turn a good sleep into a GREAT sleep, or if you're dealing with low energy, or overwhelming morning routines.

Learn science-based, practical tips to optimize your nighttime routine, boost melatonin production, and enhance focus, productivity, and health.

From reducing blue light exposure and managing stress to creating a relaxing bedroom environment, I share my simple, life-changing evening habits that prioritize deep, restorative sleep over hyped-up morning rituals.

Perfect for busy professionals, overthinkers, or anyone seeking better sleep hygiene, this routine skips expensive gadgets and biohacks for actionable strategies that work.

Listen now to unlock consistent energy, sharper focus, and a calmer mind by mastering how you end your day!

OR watch the video for the full visual scoop! 

 https://youtu.be/h_bockMcoo4

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

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

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

The ultimate upper body workout plan to transform your back strength and physique!

If you’re struggling with inconsistent gym results, poor posture, or lack of definition in your back, THIS IS FOR YOU.

Join me as I break down a progressive overload workout routine to target shoulders, triceps, core, and upper back.

Learn expert tips on proper form, muscle activation, and progressive intensity to maximize muscle growth and improve posture. Plus, get practical nutrition advice, including a high-protein breakfast idea for post-workout recovery.

Perfect for full time girlies aiming to build muscle, boost core strength, and stay motivated with a science-based fitness plan that ACTUALLY works.

Watch the video for the full visual scoop! 

https://youtu.be/163qxCXI6yI

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

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

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

Discover the ultimate high-protein recipes just like this Bolognese gnocchi recipe that transformed my body and stopped me from overeating!

This video is for you if you’re struggling with meal planning, overeating, and as a result struggle to achieve your body composition goals long term.

Join an accredited sports nutritionist and exercise physiologist, as I share a delicious, easy meal prep recipe from my ebook, "The Look Like You Work Out Cookbook."

Learn how to make this satisfying Bolognese gnocchi that’s high in protein, low in calories, and perfect for weight loss and healthy eating. I’ll cover tips to overcome carbophobia, balance macronutrients, and create meals that keep you full: physically AND MENTALLY. From browning beef mince to adding flavourful herbs and cheese, this step-by-step guide is ideal for beginners and time-poor women.

Watch to master meal prepping, boost nutrition with fiber-rich veggies, and enjoy a pasta dish that supports your fitness journey.

By the way! If you like this, and would like more food like this, check the link below for more healthy recipes and leave a comment for what you want to cook next!

Link to "The Look Like You Work Out Cookbook" ebook: https://lauraswingler.com/eatthisinstead/

00:00 - Introduction to this High-Protein Bolognese Gnocchi Recipe
00:30 - Why This Recipe Helps Stop Overeating
02:00 - Benefits of Pasta for Meal Prep and Nutrition
04:00 - Overcoming Carbophobia and Restriction Mindset
06:00 - Cooking the Bolognese Sauce: Step-by-Step
08:00 - Cooking Gnocchi and Assembling the Dish
10:00 - Taste Test and Final Thoughts on Healthy Eating

#HighProteinRecipe
#HealthyEating
#MealPrepIdeas
#BologneseGnocchi
#WeightLossMeals
#HealthyPastaRecipe
#NutritionTips
#EasyDinnerIdeas
#FitnessNutrition
#StopOvereating

Tag me on Instagram with your creations!

Watch the video for the full visual scoop! https://youtu.be/eQZE9HXHfUE

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

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

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

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

Discover easy, high-protein meal prep ideas to transform your busy days!

This episode is for you if you’re struggling with meal planning, feeling overwhelmed by healthy eating, or unsure how to balance nutrition without sacrificing flavour.

Join me for a full day of delicious, nutrient-dense recipes, including a berry smoothie bowl, quick pad see ew stir fry, and a mouthwatering slow cooker chicken tikka masala.

Perfect for busy moms, full-time workers, or anyone craving simple, healthy meals that support fitness goals.

Learn time-saving meal prep hacks, how to enjoy carbs guilt-free, and tips for sustainable nutrition.

Don’t miss these easy recipes, high-protein snacks, and balanced meal ideas.

Tag me on Instagram with your creations!

Watch the video for the full visual scoop! https://youtu.be/lqWVChIRfUU

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

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

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

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

 This episode is for you if you’re struggling with low energy, lack of focus, or building consistent healthy habits.

Join me as I share my step-by-step morning routine, packed with actionable tips to wake up early, stay hydrated, practice mindfulness, exercise, and fuel your day with a high-protein breakfast.

Learn how to incorporate meditation, natural light exposure, and journaling to boost your mood, achieve your goals, and live your best life.

Perfect for my girlies wanting to get more out of their day with productivity hacks to optimize their daily routine.

Watch the video for the full visual scoop! https://youtu.be/ILixTYnBD34

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

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

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

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

Discover the truth behind TikTok weight loss myths!

Is your diet/routine just an overhyped trend, or is there ACTUAL evidence to back it up? Find out in this video as we cover diet trends, overhyped supplements, and unsustainable weight loss hacks.

Join me, an accredited sports nutritionist with a bachelor’s in exercise physiology as I debunk popular fads like apple cider vinegar gummies, ice-cold water metabolism boosts, greens powders, pink Himalayan salt drinks, and 21-day smoothie detoxes.

Learn what are the REAL keys to sustainable weight loss.

Say goodbye to marketing BS and influencer scams, & get practical, evidence-based tips to fuel your body, manage appetite, and achieve lasting results.

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

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

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

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

The truth about low-calorie diet foods for weight loss!

Struggling to choose the right snacks to support your weight loss journey without sacrificing satisfaction? This episode is for you!

Watch the video for the full visual scoop! https://youtu.be/KHZZBlduroQ

In this episode, we dive deep into comparing popular low-calorie, high-protein snacks like candies, chips, and ice cream against their regular counterparts to uncover if they’re worth the hype or just a marketing ploy.

From taste tests to portion size breakdowns, we go into the calories, protein content, and cost to reveal what truly works for sustainable weight loss.

Watch to help make informed choices and boost your weight loss!

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

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

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

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