The Fit & Free Podcast
By Laura Swingler
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Image by Laura Swingler
Category: Nutrition
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Episodes: 182
Description
The Fit & Free Podcast is for the women who want it all. To feel strong and confident in their bodies as well as enjoying a sneaky marg on a Friday night. I'm an exercise physiologist and sports nutritionist, here to teach you how to achieve your body goals without food and your body controlling your life.
| Episode | Date |
|---|---|
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183. My stomach is where I'm most insecure. 4 weeks into toning it, here's where I'm at
|
Oct 20, 2026 |
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182. I ate well and still couldn't stop thinking about food. Here's what fixed it
|
Oct 13, 2026 |
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181. From 20 years of yo-yo dieting to her goal waist in 6 months
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Oct 06, 2026 |
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180. How I eat 140g of protein a day without tracking (Better at 30 week 47)
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Sep 29, 2026 |
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179. What body recomposition actually looks like in your 30s
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Sep 22, 2026 |
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178. The "food freedom" secret behind my body recomp (Better at 30 Ep. 46)
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Sep 15, 2026 |
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177. My meal prep system for body recomposition: I don't think about it anymore
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Sep 08, 2026 |
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176. I want abs & this is how I am making it happen.
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Sep 01, 2026 |
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175. What body recomposition actually looks like in your 30s
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Aug 25, 2026 |
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174. How I get back into routine after 8 weeks away (no reset needed)
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Aug 18, 2026 |
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173. I stopped making my body a priority and nothing fell apart
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Aug 11, 2026 |
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171. I eat carbs at every meal and I'm more toned than when I cut them
|
Aug 04, 2026 |
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170. What I eat for body recomposition as an online coach.
|
Jul 21, 2026 |
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169. I was skinny fat for years and didn't even know it… here's how to spot it
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Jul 14, 2026 |
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168. High protein balanced meals I eat & how I train to make life feel illegally good
|
Jul 07, 2026 |
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167. The food that finally gave me a flat stomach, and I eat it every day (Phuket to the Netherlands) Travel VLOG.
|
Jun 30, 2026 |
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166. I look leaner than ever even though the scale went up! here's why
|
Jun 23, 2026 |
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165. I stopped dieting and my body finally changed. here's what I eat now
|
Jun 16, 2026 |
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164. 12 weeks into my fat loss, & here’s what actually changed
|
Jun 09, 2026 |
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163. I broke my fat loss plateau eating MORE food, not less
|
Jun 02, 2026 |
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162. I stopped doing cardio for my fat loss phase. here's what actually happened | Body Recomposition Week 29
|
May 26, 2026 |
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161. Halfway through my fat loss - here's what I actually eat every day
|
May 19, 2026 |
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160. A full week of what I eat to stay lean - no tracking calories, no rules
|
May 12, 2026 |
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159. How I lost belly fat without cutting carbs
|
May 05, 2026 |
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158. How I meal prep for the week without eating boring healthy food
|
Apr 28, 2026 |
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157. How I fixed my skinny fat body without bulking up
|
Apr 21, 2026 |
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156. A full week of what I eat to stay lean: no tracking, no rules
|
Apr 14, 2026 |
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155. Sustainable fat loss: what nobody tells you about how it actually works | Body Recomposition Week 23
|
Apr 07, 2026 |
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154. How lifting weights changed my body, without turning me into a bodybuilder
|
Mar 31, 2026 |
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153. I'm eating over 2500 calories & 130g protein!! What I Eat In a Day To Build Muscle
|
Mar 24, 2026 |
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152. The High-Protein Meals + Gym Workouts Helping Me Build Muscle in My 30s (as a full time foodie)
|
Mar 17, 2026 |
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151. I Include All Foods & Still look more TONED | Body Recomposition Week 19 (honest update)
|
Mar 10, 2026 |
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150. I STOPPED Emotional Eating and Completely Changed My Body (BODY RECOMP JOURNEY)
|
Mar 03, 2026 |
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149. 2026 is the end of keto the start of balanced nutrition here's what will work
|
Feb 24, 2026 |
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148. The Harsh Truth: Why You’re Still NOT Losing Weight
|
Feb 17, 2026 |
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147. Glute Workout
|
Feb 10, 2026 |
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146. I am gaining weight…
|
Feb 03, 2026 |
|
145. how to gain weight for skinny girls
|
Jan 27, 2026 |
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144. Build or Cut? The Step-By-Step Game Plan | Body Recomposition Week 12
|
Jan 21, 2026 |
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143. Let's Plan 2026 Goals Together | Body Recomposition Week 11 (Realistic Goal Setting)
|
Jan 17, 2026 |
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142. My 2026 Body Recomposition Plan Revealed (Do It WITH Me) | Week 10 Performance Phase
|
Jan 17, 2026 |
|
141. How I'm Keeping the Weight Off Without Restriction | Body Recomposition Week 9 (Performance Phase)
|
Jan 13, 2026 |
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140. I Tested My PRs After 8 Weeks & What Actually Changed In My Body | Body Recomposition Week 8 (Strength Reset)
|
Dec 23, 2025 |
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139. I Stopped Being All or Nothing & It Changed Everything | Body Recomposition Week 7 (Holiday Balance)
|
Dec 16, 2025 |
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138. I Include All Foods & Still Get Leaner | Body Recomposition Week 6 (No Food Rules)
|
Dec 09, 2025 |
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137. I Hit a PLATEAU & Here's What Actually Worked | Body Recomposition Week 5 (Deload + Recovery)
|
Dec 02, 2025 |
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136. What I Eat as a Foodie Building Muscle Definition WITHOUT Tracking | Week 4
|
Nov 25, 2025 |
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135. I Hit a PR Then My Body Said STOP | Body Recomposition Week 3 (Strength + Recovery) 3
|
Nov 18, 2025 |
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134. I Ate MORE Food & Got DEFINED | Body Recomposition Week 2 (Meal Prep + Strength Training)
|
Nov 11, 2025 |
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133. 12 Months to Look Better in My 30s Than I Did at 25 | Let’s Do a Body Recomposition Glow Up (Week 1)
|
Nov 04, 2025 |
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132. Ultimate Night Time Routine that helped me lose 8kg: Productivity Hacks for achieving more
|
Oct 28, 2025 |
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131. Workout with me | Mic'd Up Morning Workout and Day in Noosa | Tips for an hourglass body
|
Oct 21, 2025 |
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130. I STOPPED Overeating and Lost Belly Fat with This | Cook with Me
|
Oct 14, 2025 |
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129. Discover My High Protein Diet: What I Eat in a Day to Stay Fit as a full time working girlie
|
Oct 07, 2025 |
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128. Reset Your Morning Routine with ME! 7 Science-Backed Healthy Habits to Beat Burnout
|
Sep 30, 2025 |
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127. DANGEROUS 2025 TikTok Weight Loss Myths EXPOSED by Nutrition Expert!
|
Sep 23, 2025 |
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126. TRYING LOW calorie foods for Weight loss BACKED BY SCIENCE!
|
Sep 16, 2025 |
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125. These Weight Loss Habits are secretly making you GAIN belly fat.
|
Sep 09, 2025 |
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124. Melbourne Blog ✈️ Places To Eat in Melbourne | the BEST bagel & Steak!!
|
Sep 02, 2025 |
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123. Can Busy Girls REALLY Meal Prep for Under $100?
|
Aug 26, 2025 |
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122. How to eat High Protein on your BUSY DAYS! Meal prep, high protein breakfast, easy healthy food.
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Aug 19, 2025 |
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121. Healthy Girl Guide to a Glow-Up: 10 Habits That Will Change How You Show Up and help you lose weight in 2025
|
Aug 12, 2025 |
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120. The Anti-Perfectionist Weight Loss Routine That Actually Worked (Copy It)
|
Aug 05, 2025 |
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119. STOP Wasting Time at the Gym! My 60-Minute Routine to ACTUALLY look like you workout by summer 2025
|
Jul 29, 2025 |
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118. WHAT I EAT IN A DAY TO LOSE WEIGHT & TONE: How I lost 8kg in less than 3 months *healthy + realistic*
|
Jul 22, 2025 |
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117. HOW I LOST 10KG from 72kg → 62kg + realistic tips and motivation
|
Jul 15, 2025 |
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116. You’re going to lose 5kg & tone up by Summer 2025 and here’s how to ACTUALLY make it happen
|
Jul 08, 2025 |
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115. “it’s fine when the food is out of sight and not it the house” is exactly why you don’t look like you workout
|
Jul 01, 2025 |
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114. 8 Habits That Help You Keep the Weight Off for Life
|
Jun 24, 2025 |
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113. How to get MORE results out of your work outs. Stop making these 3 gym mistakes!
|
Jun 17, 2025 |
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112. The Real Reason ‘One Bite’ Always Turns Into a Blowout
|
Jun 10, 2025 |
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111. Why your Diet / Calorie Deficit is NOT WORKING. (P3)
|
May 20, 2025 |
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110. Why your Diet / Calorie Deficit is NOT WORKING. (P2)
|
May 13, 2025 |
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109. Why you can't stick to your Calorie Deficit (Part1: The REAL reason you don’t look like you work out)
|
May 06, 2025 |
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108. Copying Influencers workouts is keeping you stuck in the skinny-fat cycle.
|
Apr 29, 2025 |
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107. From Yo-Yo Dieting to 10kg Down & her first Half Marathon: Bec’s Story
|
Apr 22, 2025 |
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106. Plateaued After Losing Weight? Here’s Why You’re Still Not Lean & Toned
|
Apr 15, 2025 |
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105. Focusing on Fat Loss, & Skipping Maintenance / Muscle Building? Here’s What You’re Missing
|
Apr 08, 2025 |
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104. Just Because You’re Eating Healthy Doesn’t Mean You’ll Lose Weight
|
Jan 15, 2025 |
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103. Why Most New Year’s Resolutions Fail—And How to Set Health & Fitness Goals That Last
|
Jan 08, 2025 |
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102. FAT LOSS SERIES 6. What to do When Your Calorie Deficit STOPS Working.
|
Dec 25, 2024 |
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101. FAT LOSS SERIES 5. Measuring Progress the RIGHT Way
|
Dec 18, 2024 |
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100. FAT LOSS SERIES 4. Building Healthy Habits That Stick
|
Dec 11, 2024 |
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99. FAT LOSS SERIES 3. The Right Way to Exercise for Fat Loss
|
Dec 03, 2024 |
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98. FAT LOSS SERIES 2. WANT TO DROP THE UNWANTED FAT? DO THIS WITH YOUR NUTRITION
|
Nov 26, 2024 |
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97. FAT LOSS SERIES 1. ARE YOU STILL MAKING THESE FAT LOSS MISTAKES!?
|
Nov 19, 2024 |
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96: From Overexercising to True Balance (and a Booty! 🍑😉) with Jen
|
Nov 12, 2024 |
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95. Is STRESS Stopping You From Losing Weight? with Molly
|
Nov 05, 2024 |
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94. How to Get a Snatched Waist
|
Oct 15, 2024 |
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93. Overcoming Gym Anxiety: A Pep Talk Condensing 4 Years into 18 minutes 😉
|
Oct 08, 2024 |
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92. Thinking About Calories 24/7?! You NEED to Listen to This.
|
Sep 24, 2024 |
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91. Inner Self-Confidence, a Lean Physique, AND Food Freedom: How Liz's Life transformed from the Inside Out
|
Sep 17, 2024 |
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90. Should You Cut, Bulk, or Recomp? (Spoiler: It’s Probably NOT Time for a Cut)
|
Sep 10, 2024 |
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89. From Under eating & Over exercising to Food Freedom without Sacrificing a Toned Body: Claudia’s Journey
|
Sep 03, 2024 |
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88. How to Stop Overeating on the Weekend
|
Aug 27, 2024 |
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87. Why the food noise in your head just won't stop!
|
Aug 20, 2024 |
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86. Until you start doing this ONE THING you won't see change in your body
|
Aug 13, 2024 |
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85. 4 Signs your diet rules & restrictions are the reason you're NOT seeing change in your body
|
Aug 06, 2024 |
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84. Why fixing your constant thoughts about calories is SO MUCH BIGGER than just you ❤️
|
Jul 30, 2024 |
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83. I cut out chocolate and here's what happened! 😱 The consequences of cutting out soul foods
|
Jul 23, 2024 |
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82. How to find lasting food freedom and THRIVE in life, with Sheridan Jackson
|
Jun 18, 2024 |
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81. 3 BIGGEST reasons why you don't look toned, and how to fix it!
|
Jun 11, 2024 |
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80. What if a calorie deficit WASN’T the fastest way to reach your body goals?
|
May 28, 2024 |
|
79. How to ACTUALLY TONE UP your body without un-doing your progress.
|
May 21, 2024 |
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78. The secret to nailing your exercise so that you see WEEKLY toning progress
|
May 14, 2024 |
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77. How I'm building my BEST BODY yet, in 2024, and how YOU can too!
|
May 07, 2024 |
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76. How to put an END to bad body image days, with Sig Fisher
|
Apr 30, 2024 |
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75. How to change your self-talk to MAXIMISE results in your body, with Psychologist Kim Edwards
|
Apr 23, 2024 |
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74. How Overcoming my Addiction to MyFitnessPal allowed me Lose Fat & Build Muscle
|
Apr 16, 2024 |
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73. The NUMBER 1 thing that caused a Quantum Leap in my Body Composition
|
Apr 02, 2024 |
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72. From eating low cals & burning off her food with nothing to show for it, TO a mother of 2, a business owner, AND SHE'S NEVER LOOKED BETTER - with ExPhys Karla Bosnar
|
Mar 26, 2024 |
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71. 30 lessons from 30 years - PART 2
|
Mar 19, 2024 |
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70. 30 lessons from 30 years - PART I
|
Mar 12, 2024 |
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69. Losing Weight & Toning Up: The Smart Way! with Robyn Shaw
|
Mar 05, 2024 |
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68. Why you keep going over your calories on MyFitnessPal (and it's NOT a discipline thing!)
|
Feb 27, 2024 |
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67. "Working off" and "earning" your food: what to do when food is the enemy, and exercise is a form of punishment
|
Feb 20, 2024 |
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66. Why we feel food guilt, and how to STOP it.
|
Feb 13, 2024 |
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65. How to Eat Out Guilt-Free, WITHOUT impacting your body goals.
|
Feb 10, 2024 |
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64. The biggest fatloss BLIND SPOTS ep 4: Is losing fat and getting the body you want even POSSIBLE for YOU? Find out 🎧
|
Feb 06, 2024 |
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63. The biggest fatloss BLIND SPOTS ep 3: Should you be in a calorie deficit to get the body you want?
|
Jan 30, 2024 |
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62. The biggest fatloss BLIND SPOTS ep 2: How to know when it’s the right time to change your exercise/nutrition strategy
|
Jan 23, 2024 |
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61. F&FA success story - "I didn’t understand how I was eating more food, and I was losing so much weight and had much more muscle definition within the first 3 months "
|
Jan 16, 2024 |
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60. F&FA Success story - from eating under 1200cals & doing cardio DAILY, to going on trips eating out guilt free, and deadlifting over 90kg
|
Jan 09, 2024 |
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59. The biggest fatloss BLIND SPOTS ep 1: WTF are blind spots, and how can they take your nutrition & exercise to the next level?
|
Jan 02, 2024 |
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58. The elephant in the room when it comes to increasing your calories
|
Dec 26, 2023 |
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57. Are you navigating your nutrition/exercise journey backwards? Conversation with Sheridan Jackson
|
Dec 19, 2023 |
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56. The Protein Episode: WHY you shouldn't wait another SECOND to nail your protein intake
|
Dec 12, 2023 |
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55. Exercise hacks that transformed my glutes and back - Part II.
|
Dec 05, 2023 |
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54. Exercise hacks that transformed my glutes and back - Part I.
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Nov 28, 2023 |
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53. How to ACTUALLY see results from all your hard work with your EXERCISE
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Nov 21, 2023 |
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52. The key to sustainable fat loss/toning: How you THINK about food PART II
|
Nov 14, 2023 |
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51. The key to sustainable fat loss/toning: How you THINK about food PART I
|
Nov 07, 2023 |
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50. How to ditch the scales for EVER. and then embrace the scales.
|
Oct 31, 2023 |
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49. Navigating MyFitnessPal, calorie tracking, and ditching Diet Perfectionism
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Oct 24, 2023 |
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48. Body checking is putting the E-brake on your body goals. HERE'S WHY.
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Oct 17, 2023 |
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47. Fit & Free Academy success story - from feeling trapped in low calorie diets and exercising 6x a week to looking the best she ever has at 41
|
Sep 19, 2023 |
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46. Doors OPEN for Fit & Free Academy LAST TIME THIS YEAR
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Sep 16, 2023 |
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45. SKINNY-FAT SERIES: This could be the most important episode you hear from me.....and it's got nothing to do with exercise or nutrition!
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Sep 12, 2023 |
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44. SKINNY-FAT SERIES: From ZERO energy and 3 coffees a day, to fuelling her body and putting her physique goals on AUTOPILOT
|
Sep 06, 2023 |
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43. SKINNY-FAT SERIES: Increasing my calories - What is was REALLY like navigating this difficult journey psychologically
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Aug 30, 2023 |
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42. SKINNY-FAT SERIES: 7 signs you're not eating enough, and how that's keeping you in the skinny-fat cycle
|
Aug 23, 2023 |
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41. SKINNY-FAT SERIES: How to eat more/increase your calories, WITHOUT gaining weight
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Aug 16, 2023 |
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40. SKINNY-FAT SERIES: MYTHS that are stopping you from reaching your body goals
|
Aug 09, 2023 |
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39. SKINNY-FAT SERIES: Signs it's time to build muscle and STOP losing weight
|
Aug 01, 2023 |
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38. Is the 1200 calorie (or lower) diet REALLY the best way to tone up and reach your ideal body????
|
Jul 26, 2023 |
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37. Are you eating/exercising because you HATE yourself, or because you RESPECT yourself?
|
Jul 19, 2023 |
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36. Take the breaks off your fitness journey and tone up 10x faster
|
Jul 12, 2023 |
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35. How to include all your fav foods in your diet WHILST losing fat
|
Jul 05, 2023 |
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34. 10 things keeping you skinny-fat, and holding you back from your ideal body
|
Jun 28, 2023 |
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33. My fitness journey: A decade of mistakes and lessons condensed into 35 minutes
|
Jun 21, 2023 |
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32. "Bad"/"unhealthy" foods: Could these labels actually be doing more harm than good?
|
Jun 14, 2023 |
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31. Reverse dieting: FACT or FAD?
|
Jun 07, 2023 |
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30. Why focusing on burning calories is CAUSING your fat loss plateau
|
May 31, 2023 |
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29. Yes you CAN eat more without gaining weight. Here's how
|
May 23, 2023 |
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28. No period, now what? Hypothalamic Amenorrhoea: The signs, the science, and my recovery
|
May 16, 2023 |
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27. How this badass mum lost fat by DOING LESS
|
May 09, 2023 |
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26. The quickest way to reaching your body goals with NUTRITION
|
May 02, 2023 |
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25. The (yo-yo) dieter cycle: Are you in it? Know the signs, and exactly how to get out of it
|
Apr 25, 2023 |
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24. Zero energy: signs and symptoms, why it's happening, and what to do about it!
|
Apr 18, 2023 |
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23. SKINNY-FAT!? 1 shift that will skyrocket your weight loss/toning journey
|
Apr 11, 2023 |
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22. Could your slow metabolism be holding you back from sustainable weight loss?
|
Apr 04, 2023 |
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21. Slaying my body image demons: From in tears and complete mental breakdown to an ego death and massive personal growth
|
Mar 28, 2023 |
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20. The dark side of exercise: my unhealthy relationship with it, and how I recovered
|
Mar 14, 2023 |
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19. HOW AND WHY you should give yourself unconditional permission to eat
|
Mar 07, 2023 |
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18. Community question answered: Difference between exercise phases, and why you should care
|
Feb 28, 2023 |
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17. When it comes to calories: less isn't better, ENOUGH is better, with @naturally_nina_
|
Feb 21, 2023 |
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16. How I ate out every single day and trained once in 2 weeks without gaining weight
|
Feb 14, 2023 |
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15. The magic pill everyone is looking for, and noone is taking, with @gainswithains_
|
Feb 07, 2023 |
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14. Toxic diet culture, "healthy eating", and food freedom with Christina Mollenhauer
|
Jan 31, 2023 |
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13. Eating to TRAIN instead of training to EAT, with Power-Lifter Jeannie V
|
Jan 25, 2023 |
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12. How lifting went from being a chore to being Kim's self care activity. The aesthetics became the side bonus
|
Jan 18, 2023 |
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10. Higher calorie days? Feeling guilty for missing workouts? YOUR QUESTIONS ANSWERED
|
Jan 12, 2023 |
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11. How to grow your glutes in 2023
|
Jan 10, 2023 |
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9. Do you need to track to drop fat? How I went from calorie obsessed to food freedom.
|
Jan 03, 2023 |
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8. Key shifts to make 2023 the year you FINALLY get the body you want
|
Dec 27, 2022 |
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7. This boss babe business owner AND mother went from 500 calorie crash diets to eating whatever she wants and being in the best shape of her life at 40. Alana's story
|
Dec 20, 2022 |
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6. Why challenges should be illegal, and habits that will ACTUALLY help you reach your health and fitness goals in 2023
|
Dec 13, 2022 |
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5. How Bec went from only eating dinners, and secret bedroom workouts, to knowing her worth and getting lasting definition in her body
|
Dec 06, 2022 |
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4. Why ‘fat’ burning zone does not equal burning body fat & why fasted cardio doesn't burn fat, and how you CAN speed up your fat loss
|
Nov 29, 2022 |
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3. The quickest way to reaching your body goals with EXERCISE
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Nov 15, 2022 |
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2. How to navigate the silly season whilst staying on track with your body goals
|
Nov 08, 2022 |
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1. My fitness journey. Hypothalamic amenorrhoea, 1200 calorie diets, and gym challenges.
|
Oct 26, 2022 |