The Fit & Free Podcast

You try to keep junk food out of the house…

But the second you finally let yourself have one spoon of peanut butter - or a handful of fries - you spiral. You keep going.

And you promise yourself:

“I’ll just be better tomorrow.” 

Sound familiar?

In this episode, I’m sharing how my client Sally went from constantly losing control around peanut butter to feeling strong, in control, and actually seeing results that last. 

Not because she restricted harder...

Losing fat is hard.

Keeping it off? That’s where most people fail.

The stats don’t lie - most people regain the weight they lose within a year.

But that won’t be you.

In this episode, I’m sharing 8 research-backed habits that have helped me - and my most successful clients - successfully lose fat and keep it off for good. No gimmicks. No rigid food rules. Just simple, powerful strategies that actually work in real life. 

P.S. Please review...

In this ep, I break down:

✔ The 3 most common mistakes women make in the gym

✔ Why you’re exercising hard but still don't look like you work out

✔ The difference between individual workouts vs. strategic programming

✔ What you need to focus on if you want visible definition

If you’ve ever:

Switched between HIIT, Pilates, and spin classes but feel “soft”

Lifted weights but haven’t gotten noticeably stronger

Worked out 4+ days a week and still don’t look toned…

This episod...

Picture this:

You come home tired.

You’ve been “good” all day—no snacks, stuck to your calories, skipped the chocolate.

Then one piece turns into three…

Three turns into eight…

And by morning, you’re planning to skip breakfast and cut carbs “to make up for it.”

If you can relate to any of this, and you’ve ever said:

“I’ve already ruined it… might as well keep going,” 

this episode is for you.

P.S. Please review my podcast, as...

📍New to this series? Catch up first:

→ [Part 1]

→ [Part 2]

If you’ve ever thought…

“I’ve ruined everything, I’ll start again Monday.”

“I just need more willpower to get back on track…”

…you are not lazy. You’re likely stuck in an all-or-nothing mindset—and that’s exactly what we’re unpacking in this episode.

In Part 3 of this series, I break down the real reason your diet keeps derailing—even when you’re trying your hardest to be consistent. And no, it’s not because you “lack discip...

When my client finally became aware of what I share in this episode…

She dropped 5kg in just six weeks. 

And this can totally be your reality too.

If you’ve been telling yourself you just need more willpower, more discipline, or to “just be better” to reach your goal weight / physique—think again.

In Part 2 of this 3-part series, I unpack one of the biggest (but most overlooked) reasons women can’t stick to their calorie deficit.

🛑 Spoiler: It’s not because you’re lazy or lack di...

Welcome to a brand new 3-part mini-series on why you can’t stick to your calorie deficit—and why that’s the real reason you’re not seeing the changes you want in your body.

In Part 1, I break down the #1 reason this happens:

👉 Your calorie deficit is simply set up wrong.

We cover:

Why most calorie calculators give you numbers that are way too low

How underfueling creates late-night cravings and binge cycles

The tactics women are using to “stick to” their deficit that are...

If you’ve been consistently working out—maybe you're saving random influencer workouts, following YouTube routines, doing group fitness, or even weights sessions, smashing yourself 3-5x a week—but still don’t look like you even work out… this episode is for you.

In this one, we’re breaking down:

Why random workouts = random results 🫠

The truth about why you’re not losing the last few cm / toning

What ACTUALLY transforms your body with LESS WORK

Why more consistency alone won't get you the body you want

You’ve probably been told that to lose weight and look toned, you need to cut carbs, eat 1200 calories, and train like a maniac. But what if that’s exactly what’s keeping you stuck?

In today’s episode, I break down the exact mindset, lifestyle, and habit shifts that helped my client Bec lose 10kg, keep it off, sculpt her body AND run her first half marathon—without restriction or burnout.

This episode is NOT about how long she was in a calorie deficit.

This episode dives deep in...

If you’ve lost weight—5, 10, even 20 kilos—but now you’re in this weird place where you still aren’t quite happy with your body composition, THIS ONE'S FOR YOU.

Maybe you’ve been stuck eating low calories, training hard, and watching the scale obsessively… but your body composition hasn’t changed. You’re not seeing that lean, toned look you’re chasing—especially around your waistline—and you have no idea what to do next.

In this episode, I break down:

Why staying in a calorie deficit forever is keeping you stuck 

If your goal in 2025 is to actually look like you work out—to feel strong, lean, and toned—this episode is your roadmap.

After 12 months in a dedicated muscle-building phase, I’m breaking down the 10 biggest lessons I learned. From overcoming the fear of weight gain to finally building the glutes I always wanted, this episode is a combination strategy, and mindset shifts.

We chat about:

Why Maintenance and Muscle Building aren't the enemy, and they are just as important as fat loss

The mindset shifts you NEED to...

In this episode of The Fit & Free Podcast, I dive into the common misconception that eating healthy automatically leads to weight loss.

Many active women find themselves eating what they believe is a "healthy" diet, but the results won't show on your body. I explain why simply choosing the "healthy" option doesn't always equate to fat loss, and how other factors can impact your results more.

I also touch on a couple of important mindset shifts that help you understand why focusing on health and long-term sustainability is far more effective than...

Welcome to the first episode of the year! ✨ This one is all about reflecting on the past year, setting realistic goals for 2025, and breaking free from the patterns that keep you stuck. With that being said, this episode is really designed to be used as a resource for you to come back to time and time again!

Here’s what we’re covering:

✅ Why 91% of New Year’s resolutions fail by February—and how to avoid becoming a statistic.

✅ How to align your daily habits with the person you want to become to reach...

If you haven't listened to the previous 5 episodes, I highly recommend you go back and listen to them in order, as each episode builds upon the last, so that's how you'll get the most out of them! In this episode, we’re diving into one of the most frustrating parts of the fitness journey: plateaus.

We’ll talk about why they happen, how metabolic adaptation plays a role, and how you can stay motivated when things aren’t moving as quickly as you’d like. I’m also sharing the power of diet breaks—a key strategy to reset you...

Episode 5 of the Fat Loss Series!

If you haven't listened to the previous 4 episodes, I highly recommend you go back and listen to them in order, as each episode builds upon the last, so that's how you'll get the most out of them!

In this ep, we're talking about the importance of setting realistic goals, AND how to ACTUALLY track your progress, so that you KNOW when you're on the right track to your goals, as opposed to letting your emotions/ what you look like in the mirror/the number on th...

We made it—Episode 100! 🎉 It’s hard to believe we’ve come this far, and the timing couldn’t be more perfect, because in Part 4 of the Fat Loss Series we’re diving into the secrets to achieving fat loss that lasts a lifetime, by building habits that actually stick.

This MILESTONE of an episode covers:

 • The biggest mistakes most people make that cause them to achieve inconsistent fat loss.

 • Why quick fixes and fad diets keep you stuck in a restrict-regain cycle.

 • How the right mindset around food simplifies fat loss.

...

In this ep we’re diving into one of my favourite topics—exercise! 💪 Whether you’re a beginner or a seasoned lifter, this episode breaks down exactly what your EXERCISE should look like to shed stubborn fat and define your body in a SUSTAINABLE way.

Here’s what we’re covering:

 • Cardio vs. strength training: Why “burning calories” might NOT be helping you.

 • Why doing random workouts or group classes might be sabotaging your progress.

 • Common exercise mistakes keeping you stuck with your body.

 • The KEY training principles for losing fat and tonin...

In this episode we’re diving into all things fat loss fundamentals in Episode 2 of the Fat Loss Series! 🚀

If you haven’t listened to Episode 1 yet, make sure to start there—each episode builds on the last one, so you'll get more out of it if you listen to them in order!

Here’s what we’re covering:

 • The most common mistakes women make on a fat loss journey (and why they keep you stuck).

 • The difference between weight loss and fat loss.

 • Breaking down calorie deficits, macr...

I'm starting something BRAND NEW this week—a Fat Loss Podcast Series designed to help you break free from yo-yo dieting, restrictive eating, and not seeing results from your work in the gym and with your diet.

In this episode, I share:

 • Well known MYTHS in the fitness industry, and why they are slowing your progress. (You're probably doing at least 1 of these!)

 • Why understanding the science of fat loss is the key to sustainable success.

 • A sneak peek into the topics we’ll cover across the 8 upcoming fat loss series episo...

In this episode, I sit down with Jen, a mother of three and grandmother of three from New Jersey, to share her incredible transformation journey inside the Fit & Free Academy.

For years, Jen was running over 10 miles every day, eating the bare minimum, yet despite all her efforts, she was exhausted, struggling to play with her granddaughter, and overwhelmed with food anxiety.

Jen opens up about:

 • How she was stuck in a cycle of restriction, overexercising, and obsessing over the scale.

 • The fear of weight gain that consumed he...

In today’s episode, I sit down with a special guest, Molly, who brings insights into the relationship between stress and weight loss. Molly specializes in fitness and lifestyle coaching with a focus on the nervous system and the body’s stress hormones.

Molly's journey is inspiring! Just 6 Years ago she was she was eating well and working out regularly, ye struggling with:

Unpredictable weight changes

Severe anxiety

Chronic bloating

Insomnia...

...and she couldn't figure out why! After all, she had been working as a coach f...

If you’re frustrated because you’ve been eating clean, cutting carbs, and still aren’t happy with your mid-section, this episode is for you.

In today’s episode, we’re diving into one of my favourite topics—building muscle, specifically in the abs and core, for a toned mid-section. I’ll share how to achieve a snatched look whilst addressing the common mistakes that I see so many women make along the way.

I've been speaking to so many of you and it's so crazy how much BS there is out there on soci...

In today’s episode, I’m diving into something I’m super passionate about: overcoming gym anxiety. I struggled with it for SO long at the start of my fitness journey—feeling out of place, afraid to lift heavy, and convinced everyone was watching me.

I share my own experiences and how this fear held me back from reaching my goals. In this ep you'll learn:

 • Why facing this fear is crucial for your progress.

 • Simple tactics to help you feel confident in ANY gym setting.

If you're new to...

If you’re constantly thinking about food, stressing over your calorie budget, losing control around food and restricting to make up for it this episode is for you…

“It’s September and you’re already talking about Christmas?!”

You bet I am! I’m absolutely OBSESSED with Christmas—everything from decorating the tree to, of course enjoying the food! 🎄✨ But it wasn’t always like that for me. Years ago, the holidays were a source of anxiety and stress for me when it came to food and calories.

That’s why in...

I’m on such a high after an amazing conversation with my long-term client, Liz. Her story is SO inspiring, and I’m thrilled to share it with you. Liz was once just like many of you, struggling with her body image, and trapped in binge-restrict cycles. But her journey shows what’s possible when you start focusing on the right things.

In this episode, we’ll dive into:

- How she went from lacking confidence to being completely leaned out, free from binge-restrict cycles, and empowered in her body.

- How s...

If you’ve ever felt stuck losing weight, gaining it back, and never being truly happy with your body composition, then this episode is a must-listen.

In this powerful episode, I’m diving into one of the most common questions I get asked as a nutritionist: 

“Should I cut, bulk, or recomp?”

And before you decide that you already know you should just be in a “cut” or calorie deficit, which is what most women THINK they should be doing, just listen to the episode because it may surprise you.

 <...

In this episode I'm interviewing my amazing client, Claudia, who just completed her first 12 weeks inside the Fit & Free Academy. Claudia’s story is truly inspirational, and I’m so grateful she decided to share it.

We dive deep into Claudia’s starting point: her struggles with under eating and over exercising—how she found herself trapped in a cycle of extremely low calories and daily workouts that consumed her life. She talks about her experience with extreme 400-500 calorie diets, as well as pushing herself with daily cardio and steps, and having little to nothing t...

When it comes to over-eating on the weekend, there are 2 types of patterns:

⠞Pattern 1 goes a little something like this:

You’ve been hardcore dieting all week, restricting calories, and eating “clean” foods. By the time the weekend hits, you think, “I’ve been so good, I deserve a treat.” But all of a sudden that treat turns into an explosion of so many calories. The guilt sets in, and you feel like you’ve ruined your progress. You tell yourself you need to be even stricter next week, maybe add in some extra cardio to u...

From the age of 16 to 26, food controlled my life. People admired my discipline, my dedication to the gym, and my ability to say no to high calorie “bad” foods. But the truth was, it wasn’t about health or discipline for me—it was about self-loathing and control. Food noise consumed me, and I know I’m not alone in this struggle.

That’s why in this episode, we dive deep into the concept of *food noise*—that constant mental chatter about food, calories, and meal planning that can dominate your thoughts and interfere with your daily life...

To my ladies who are still under the impression that eating more carbs is going to make them gain weight, and that they can’t achieve their dream body if they’re eating carbs…

I GET IT. We see it all over social media: people saying

“don’t eat this food”,

“don’t eat that food”,

“cut out carbs”,

“do keto”

“do paleo”…

so it’s SO HARD to know what to believe, and especially if you’re not happy with your body, it’s easy to latch on to th...

It’s crazy to me that so many women STILL think that they need to always eat in a calorie deficit, or eat really low calories, or cut out certain foods to cut their cals really low or cut out certain foods to see results in their body.

As an example - one of the questions I get asked MOST as a nutritionist is “Should I be eating this food?” Or “Is this a good food, or a bad food?”

It’s wild to me to how much influence diet culture still has on u...

This episode is for ALL the people in your life you hold dear to your heart. Your parents, your partner, your friends, and your CHILDREN.

I struggled with my calorie and body obsession for a good 26 years of my life, and since my fiancé Niels and I have been together for 10 years, he’s pretty much seen it all! The good, the bad, and the F%^&ing UGLY.

There were times where the way I treated Niels wasn’t fair at all. I was an irritable, moody bitch at times! I was col...

Bit of a podcast hiatus, but I’m back! ✌🏽 This episode is about chocolate!…

Kidding obviously… I do love chocolate, but this episode is more about why cutting out the foods you love is the WORST way to get the body you want. It’s a cautionary tale about what happens when I cut out the food I love - CHOCOLATE, to show anyone that is currently going down that road why it’s actually not going to help you with your body composition goals at all.

In this episode I want to take you...

In this episode, you are in for a treat! 🤩 I sit down with special guest Sheri. She’s a food relationship coach that helps women heal their relationship with food, and most importantly THEMSELVES so that they can quit their binge-restrict cycles and find lasting food freedom and THRIVE in life.

She is a wealth of knowledge, and I take full advantage of that to bring you all things:

✅food relationships

✅self-sabotage

✅cultivating a holistic approach that’s actually going to WORK this time

✅picking the right coach for you

What you’re doing might not actually be in alignment with what you want your body to look like… and that’s what today’s episode is all about. The 3 BIGGEST mistakes I see when people are trying to achieve a toned physique.

So if you want to look freakin’ FIT AF, you want to build muscle, and get lean, but all the things you’re doing is driving you crazy, and you’re seeing seeing no results, especially for the amount of effort you’re putting in, and if you want toned glutes, a snatched waist, a...

What if a calorie deficit WASN’T the fastest way to reaching your body goals?

What if all this time you’ve been focusing on trying to eat low calories, and burn calories with your exercise, when that’s actually taking you FURTHER AWAY from your goals?! 😱 For some people, that is absolutely a reality!

So if you’re someone who’s thinking about food all the freaking time, then you’ve probably been:

🥬tracking every single calorie you eat, down to the last lettuce leaf,

🥬and the second you can’t tr...

There’s a HUGE misconception out there that I’ve been seeing all over my TikTok comments, and that’s that people think that:

“If you just lose weight, you’re gonna get a toned body”

I want to challenge that challenge that, because I did that! I lost 10kg and I was still not happy with my body because I STILL didn’t look TONED.

And I know this is not everyone’s goal, but for the girls want a perky butt, beautiful toned arms, and a snatched waist, y...

When people don't see results with their bodies, typically the FIRST conclusion they jump to is that their NUTRITION is the problem. This might be true in some cases, but in A LOT of cases, it's actually their exercise. 

Specifically, how they STRUCTURE their exercise. And look, if you're just trying to move your body to get the health benefits of exercise, and you don't have a body goal, then this episode is NOT for you...but if you want a perky butt, a snatched waist, and toned arms, and you're:

sho...

Just because your Pilates instructor looks super lean & toned, doesn't mean that if YOU do Pilates, you will also have that body. ⬇️

Just because someone looks the way they do in that specific moment, doesn’t mean what they're currently doing is how they got there! 

This is a huge trap I see so many people fall into. You only have to take 1 look at your TikTok For You Page, or a Google search, and in 30 seconds you're already bombarded with 1000 different versions of:

“I lost weight when I started doing X"...

42% of girls are already thinking about losing weight in primary school 😱

50-70% of girls are not satisfied with certain parts of their bodies by the time they reach middle school.

How's THAT for some terrifying stats?!

I think it's safe to say poor body image is a pandemic, and culturally, and socially, especially via social media, the world is constantly perpetuating the notion of the "perfect body"...Tall, thin, big breasts, and a big butt. This image of the perfect body can be an extremely powerful, destructive force in our l...