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

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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

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

This episode is for you if you want to build muscle, get stronger, enjoy cocktails + Greek food without bingeing afterwards, and finally stop the all-or-nothing cycle.

In this episode I’m kicking off a brand new strength block after two months of hypertrophy, taking a proper deload week, testing my 3RM (hip thrust, deadlift, bench press), and sharing exactly how I’m staying in a performance phase while on a family staycation in our Maroochydore AirBNB apartment.

What you’ll discover:
- Why more training is NOT better & how periodized deloads transformed my body
- How I eat out guilt-free: Greek lunch, Aperol spritz, ice cream – no saving calories, no overeating
- Why “saving calories” for dinner always backfired into massive binges (story included)
- Easy high-protein chicken salad sandwich hack when your routine is chaos
- How testing strength every 3 months is the REAL measure of progress

New episodes every week – subscribe so you don’t miss the next one on overcoming emotional eating! 💪

OR watch the video for the full visual scoop!

https://youtu.be/yRgLwjgYQwU

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 sick of tracking every calorie, weekend binge cycles, and still not seeing body recomp results – this is the exact full day of eating + peak week Podcast that will change everything.

This episode is for you if you’re struggling with constant calorie counting, weekend overeating, feeling restricted on “clean” diets, yo-yo weight fluctuations, or never feeling satisfied while trying to stay lean. In this Week 4 peak week I show you REAL LIFE proof that you can eat M&M pancakes, protein cookies, chocolate dessert, cocktails with friends AND maintain your weight without ever opening MyFitnessPal again.

What you’ll discover:
- My exact no-tracking maintenance calories formula (3 balanced meals + 2 snacks + dessert)
- How I structure every plate for 35g protein, perfect portions & maximum satisfaction
- Full day of eating at maintenance (meals that taste incredible)
- M&M baked protein pancakes recipe + first-time peanut butter chocolate protein cookies
- Easy satay chicken wrap meal prep (bulk prep macros, not boring meals)
- How I broke the binge-restrict cycle forever by including “fun foods” daily
- Peak week training intensity while hungover (real talk + RDLs)
- The method that replaced calorie tracking for good
- Why balanced eating + consistency beats perfection every time

If you want to stop obsessing over food, enjoy Christmas cocktails guilt-free, and still wake up leaner – listen now.

OR watch the video for the full visual scoop!

https://youtu.be/bqpv1R10mZI

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 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

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 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

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