If you’re training hard, doing cardio, eating “healthy” - and your glutes and body still aren’t changing - this episode will explain exactly why.

This episode is for you if you’re:

- Doing lots of cardio but not seeing a toned or lifted body

- Working out consistently but still unhappy with what you see in the mirror

- Confused about whether strength training or cardio is better for fat loss

- Trying to grow your glutes without calorie counting or extremes

In this ep, I break down the exact training principles that actually change your body composition, based on science, not fitness trends. I share why burning more calories doesn’t lead to a toned body, why cardio can work against glute growth, and how to structure your workouts to build muscle, lift your glutes, and create real shape.

If you want to build glutes, tone your body, and stop feeling frustrated despite working hard in the gym - this ep will change how you train.

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

https://youtu.be/BgcioNxVCxc

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 your clothes feel tighter and your first instinct is to eat less and train harder, this podcast is for you.

In this ep, I break down why running back to restriction is the exact thing that sabotages body recomposition, fat loss, and muscle tone - and why learning to build muscle changed my body completely. I share my real experience with weight gain during a muscle-building phase, how I reframed the scale going up, and why gaining weight was the reason I now look leaner, stronger, and more defined.

You’ll see real before-and-after photos at the same body weight, learn the difference between weight loss and body composition, and understand why eating more and training with intention is often the missing piece for women who feel stuck. I also walk you through how I train for hypertrophy, why progressive overload matters, and how to stop letting body image dictate your eating and exercise decisions.

This ep will help you if you:

Feel tempted to restrict whenever your weight goes up
Are stuck in a cycle of dieting, overtraining, and frustration
Want to tone up and change your body shape, not just lose weight
Are scared of eating more but want sustainable results
Have tried every diet and still don’t feel confident in your body

This is a realistic, science-backed look at building muscle without calorie counting, extremes, or self-sabotage - and why feeling uncomfortable for a season doesn’t mean you’re doing it wrong.

If this helped you rethink restriction, muscle building, or body recomposition, let me know in the comments and subscribe to follow the rest of my journey.

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

https://youtu.be/70Nd44oLpKg

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 of eating more, frustrated that fat loss keeps stalling, or feel triggered every time the scale goes up, this episode will change how you see your body and your goals.

This episode is for you if you’re:

- Trying to look toned but keep running back to calorie deficits

- Afraid of weight gain, eating more, or coming out of fat loss

- Lifting weights but still not seeing definition or shape

- Triggered by clothes fitting tighter or small scale fluctuations

- Stuck in the cycle of dieting, restricting, then starting over

In this episode, I break down why I’m intentionally gaining weight right now and how building muscle first is the fastest way to look leaner, stronger, and more toned long term - without calorie counting, punishment cardio, or extremes.

I’ll show you:

- Why fat loss alone doesn’t create a “toned” look

- The difference between getting smaller vs changing your body composition

- How strength training, progressive overload, and eating enough actually reshape your body

- Why cardio and HIIT don’t fix body composition when muscle is missing

- What I’m eating during a muscle-building phase (realistic, balanced, no restriction)

- How to navigate body image triggers when eating more or gaining weight

This is a real look at:

- Building muscle as a woman

- Body recomposition vs constant dieting

- Healing your relationship with food and exercise

- Letting go of all-or-nothing fat loss thinking

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

https://youtu.be/f-yOf0SRieQ

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 eating “pretty well,” training consistently, and still wondering why your body isn’t changing, this video will hit uncomfortably close to home.

This episode is for you if you’re struggling with stubborn fat that won’t shift, especially around your stomach, despite exercising regularly and trying to eat healthy. If you feel like you’re doing all the right things but your physique doesn’t reflect the effort you’re putting in, this episode will help you understand why.

In this episode, I break down why training harder and eating less often backfires, the difference between fat loss and body recomposition, and why so many women stay stuck in an all-or-nothing cycle with food and exercise. We talk about under-fuelling, dieting fatigue, weekend overeating, and why consistency isn’t about being perfect, it’s about following the right strategy for your body.

You’ll learn why calorie cutting, random workouts, and chasing fat loss without a clear structure can stall progress, and what actually needs to change if you want to look toned, feel confident in your clothes, and stop restarting every few weeks.

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

https://youtu.be/kTZxrai4A8U

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 brutally reflect on why I failed most 2025 goals, uncover hidden self-sabotaging patterns, perfectionism triggers, mental health crisis, and how antidepressants flipped everything in weeks.

Learn my exact lessons: replace shame with compassion, refine instead of restart, build 1% daily, detach worth from results.

Set realistic 2026 goals together: glute & core muscle growth (calorie surplus, strength training focus), fat loss phase prep, business systems mastery, first employee hire, Fit & Free Academy HQ.

Deep why behind goals (longevity after losing dad to bowel cancer, sustainable fat loss, helping women escape food obsession).

Who I must become: organized leader, systems pro, consistent content creator.

Vision board reveal: fittest in 30s, wedding planning, business class flights, 3-week Italian road trip cooking with locals.

Journal prompts included: reflect on 2025 failures with curiosity, uncover excuses/emotions/self-sabotage triggers, define your deeper why, decide who to become.

OR watch the video for the full visual scoop! 

https://youtu.be/4BWjshdQnjw

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 

Join my 12-month mission and 2026 body recomposition plan: building muscle first (12-week surplus phase starting Dec 29), then strategic fat loss for Euro summer prep, all without restrictive rules or challenges.

In this ep I cover why challenges fail long-term, how to set non-restrictive standards, and my exact strategy: progressive overload training 4x/week, intentional surplus for glute/abs growth, lowered steps for metabolic priming, no calorie counting.

Perfect for women looking not just to get smaller, but to get DEFINED through body recomposition: fat loss / building muscle, without calorie tracking in 2026, to look toned in your 30s.

OR watch the video for the full visual scoop! 

https://youtu.be/HzhFcQyNW8Q

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 

Struggling to keep the weight off after finally losing it? You're not alone—this is the #1 frustration for most women in their fitness journey.

This episode is for you if you're struggling with maintaining weight loss, constant yo-yo dieting, regaining fat after a deficit, hormonal fluctuations messing with your scale, under-eating leading to binges, or feeling lost on how to eat at maintenance calories without tracking obsessively.

Join me behind-the-scenes of my 12-month body recomposition mission to look better in my 30s than at 25—no extremes, no strict calorie counting.

Discover how to:

- Find your true maintenance calories easily (using my Lego block system + weekly weigh-in trends)

- Stop reverse dieting forever and jump straight to sustainable maintenance

- Fuel your body properly to avoid under-eating pitfalls

- Train smarter: deload weeks, training to failure vs Pilates, building muscle for that toned look

- Use hunger/fullness cues + flexible nutrition for real-life intuitive eating

- Normalize the scale, detach your worth from numbers, and thrive long-term

Real talk: gym workouts (shoulder press, inverted rows, cable kickbacks, sumo squats), meal ideas (bacon egg muffins, slow cooker Mexican beef, bagels, Ninja Creami), vision boarding for 2026 goals, and upgrading my Fit & Free Academy app.

Perfect for women wanting sustainable weight loss, body recomposition, fat loss maintenance, hormone-friendly fitness, muscle building without extremes, and a balanced lifestyle.

Hit play for practical tips, motivation, and the secret to keeping results forever! 💪🍓

OR watch the video for the full visual scoop! 

https://youtu.be/z3Tz2qD-gIk

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 episode, I share my honest body recomposition journey at maintenance calories during a performance phase, focusing on building muscle while losing fat at the same time. Get the full 8-week review: progress photos before and after, weight trends explained (including hormonal fluctuations), strength gains in hip thrusts and chin-ups, overcoming negative self-talk and disordered eating triggers, plus my exact game plan moving forward.

Perfect for women in their 30s wanting to look better than in their 20s, anyone chasing sustainable fat loss, muscle building, strength training progress, or balanced nutrition without restriction. Learn how to measure real progress, implement progressive overload, deload properly, and navigate social events during Christmas season – all while prioritizing mental health and body confidence.

OR watch the video for the full visual scoop! 

https://youtu.be/b9GxKizCm70

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 

Tired of yo-yo dieting, all-or-nothing mindset, emotional eating triggers, negative self-talk, and constant comparison spirals ruining your body transformation?

Join me on my fitness journey as I share the fitness progress from week 7 of my 12-month mission! Discover how cultivating a new weight loss mindset and implementing healthy habits led to significant fat loss and a flatter stomach without extreme diets or calorie counting. This video shows the real behind-the-scenes of achieving sustainable results and boosting confidence. 🤍

In this ep I dive deep into how to turn comparison into your superpower, stay consistent during busy social seasons, handle missed gym sessions without spiraling, and pivot when life throws curveballs (like a broken down car!).

Weekly meal planning, grocery hauls, high-protein meal prep recipes (marry me chicken pasta bake, ham & cheese egg muffins, spicy tuna bowls), adaptable workouts, journaling for mental health, and mindset shifts to break all-or-nothing thinking forever.

Perfect for women in their 30s wanting to look better than their 20s, overcome binge-restrict cycles, build self-trust, and achieve lasting fat loss with flexible nutrition and strength training.

OR watch the video for the full visual scoop! 

https://youtu.be/DqNHRMuA62s

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 tired of yo-yo dieting, emotional eating, binge-restrict cycles, and feeling guilty every time you crave chocolate or pasta – this video will completely change how you see food forever.

In this week’s full day of eating + training vlog (Ep 138), I show you exactly how I eat chocolate, pasta, and bread EVERY single day while staying lean, and get stronger in the gym in my 30s.

We'll dig into:

- How to stop emotional eating and binge eating using 3 simple journal prompts
- Why including chocolate daily actually helps you stay lean (reverse psychology that works)
- Full body workout for women – best glute exercises for that shelf + round bum
- High protein meal prep ideas that are delicious and stop night-time overeating
- How to eat at maintenance, fuel performance, and still see body recomposition AKA losing fat AND building muscle at the same time
- Ditching food rules, all-or-nothing mindset, and diet culture for good

Drop a 🍫 in the comments if you’re ready to eat chocolate guilt-free and still get results!

 OR watch the video for the full visual scoop! 

https://youtu.be/sNQBePg_FJM

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