The Fit & Free Podcast

In this what I eat in a day for body recomposition, I'll take you through exactly how I fuel my body with the right macros, and balanced meals while still enjoying holiday foods like hot cross buns and Easter chocolate. As an exercise physiologist and sports nutritionist on a 12-month mission to look better in my 30s, I share my realistic daily eating routine, high-protein meal prep, and sustainable strategies that actually work.

I take you through how I make:
- High-protein Easter chocolate banana bread (perfect macro-friendly snack)
- Easy cashew chicken stir fry noodles meal prep
- Balanced breakfast, pre-workout, post-gym lunch & snacks

Learn how to stop restricting, avoid binging, hit your protein goals, and still enjoy life — all while achieving body recomposition results without tracking calories.

If you're tired of crash diets, vegan, keto, paleo, or cutting carbs with no results, this realistic “what I eat in a day” for muscle gain will give you the inspiration and structure you need. 

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

https://youtu.be/t-6dKvZlAos

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’ve been stuck in the cycle of under-eating, overdoing cardio, chasing weight loss, and wondering why you still don’t look toned, lean, or feel your best, this one will hit home. I talk through why I’m focusing on muscle building before entering a fat loss phase, how I’m approaching body recomposition for Thailand, and why playing the long game matters if you want sustainable results.

In this ep, I share:

- my current body recomp plan
- a realistic gym and work routine
- high-protein Thai green curry meal prep
- thoughts on fat loss vs muscle building
- why low calories and too much exercise can backfire
- birthday celebrations, balance, and healthy lifestyle habits
- a behind-the-scenes look at my week as an exercise physiologist and coach

This is the kind of fitness journey I wish more women saw online - less extremes, more strategy. Because body recomposition is not about punishing yourself. It’s about fuelling properly, training with intention, building muscle, supporting your hormones, and creating a body that looks strong, lean, and healthy over time.

Whether you’re into body recomp, high-protein meals, women’s fitness, realistic wellness routines, or healthy habits that actually fit real life, I hope this gives you both motivation and a better perspective.

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

https://youtu.be/fi8GkyDj1fE

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 weekly podcast as I push through a 12-month glow-up in my 30s. No extremes, no calorie counting! Right now in my muscle-building phase, I'm intentionally gaining weight to build muscle and get more definition!

Come meal prep easy high-protein lunches (chicken salad sandwiches on high-fibre bread), make Ninja Creami protein ice cream (Easter cream egg edition), cook simple macro-balanced Mexican beef mince bowls (5% fat), and prep chocolate mousse for a Drive to Survive dinner party with me!

In this ep - real talk on body recomp:
why the scale and jeans lie,
how progress photos + gym strength beat emotional decisions
overcoming negative self-talk
and staying locked in for long-term gains.

Plus glute-focused gym session (hip thrusts, Bulgarian lunges), mindset tips to stop self-sabotage, and balanced eating without decision fatigue.

Subscribe for more real fitness talk! 💪

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

https://youtu.be/dt3EI80Cu2g

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 finally stopped self-sabotaging with food, and my body completely transformed.

Listen as I share my real story: how I overcame emotional eating patterns tied to anger, boredom, depression, and working from home. No extremes, no calorie counting: just practical steps that helped me break the cycle.

In this episode (Week 18 of my 12-month body recomposition mission):

My top 3 game-changing tips to stop emotional eating forever

Plus: high-protein meal prep (creamy mushroom pasta), intuitive eating on holidays/trips, maintaining balance in a muscle-building phase, and why feeling "fluffy" is normal right now.

If you're ready to stop emotional eating, achieve body goals sustainably, build muscle without extremes, and gain food freedom: hit play!

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

https://youtu.be/O7Dnj5Wg4bA

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 podcast documents my mission to look better in my 30s than I did at 25 - without extremes and without calorie counting.

This episode is for women who feel stuck in fat loss, who work out consistently but don’t look “toned,” who are tired of extreme diets, and who want to lose body fat and build muscle without tracking calories or cutting out their favourite foods.

In this week of my 12-month body recomposition journey, I’m breaking down exactly what balanced nutrition actually looks like, how I structure my meals in a muscle building phase, and how I adjust portion sizes between a calorie deficit and a build. You’ll see a realistic full day of eating, how I balance macros without obsessive tracking, and how I train full body to maximise muscle growth while supporting recovery.

Inside this episode:

- What a balanced plate looks like for fat loss and muscle gain
- How to structure protein, carbs, fats and fibre for body composition
- Portion adjustments for calorie deficit vs muscle building
- A realistic week of eating in a build phase
- Full body gym training for glutes, shoulders and overall muscle growth
- How to handle cravings without guilt or “starting again Monday”
- Why unsustainable gym challenges keep women stuck

I’m currently in a build phase, gaining weight intentionally to grow muscle before transitioning into fat loss. I share my weight trend, period update, progress reflections and how I decide when to increase calories. This is what real body recomposition looks like behind the scenes - not just highlight reels.

Subscribe for weekly eps on fat loss, muscle growth, balanced nutrition, body recomposition, and realistic online coaching insights.

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

https://youtu.be/XPuCeO2TME0

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 break down the real reasons you’re not losing weight - even if you’re eating “healthy,” training hard, and trying to stay consistent. As an exercise physiologist and sports nutritionist, I walk you through the biggest fat loss mistakes women make and how to fix them without extreme dieting or obsessive calorie tracking.

We cover:

- Unrealistic weight loss expectations and what healthy fat loss actually looks like
- The 0.5–1% body weight rule for sustainable results
- Why “low carb” and “high protein” marketing can stall fat loss
- How poor meal planning leads to overeating and self-sabotage
- Hormones, the luteal phase, and why your body image shifts before your period
- The difference between weight loss and body recomposition
- How all-or-nothing thinking is secretly ruining your consistency

If you’ve ever said:

- “I’m eating healthy but not losing weight.”
- “I was good all week, then ruined it on the weekend.”
- “The scale goes up and down and I feel like I’m failing.”
- “I feel bloated and hate how I look before my period.”

…this podcast will hit home.

This is about sustainable fat loss, body recomposition, building muscle, and creating a calorie deficit in a way that actually lasts. No crash diets. No detoxes. No cutting out carbs. Just real education on nutrition, consistency, mindset, and how to stop self-sabotaging your results.

If your goal is to lose body fat, tone up, build lean muscle, improve your relationship with food, and finally feel confident in your body without tracking every calorie, this episode is for you.

Subscribe for weekly body recomposition episodes, evidence-based nutrition advice, fat loss education, and behind-the-scenes of building a strong, confident body in your 30s.


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

https://youtu.be/b-ytt6uPabY

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 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