The Fit & Free Podcast Laura Swingler

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 lives. 

 

That's why in this episode we are joined by the lovely Sigi. She's a seasoned health and mindset coach, and eating psychology practitioner, and been a health & fitness coach since 2014. She's an absolute wealth of knowledge, and specialises in the body image and mindset space, and so today we dive deep into body image!

 


how to improve your body image,
what to do when you’re stuck in a comparison loop,
and what to do when you’re stuck in the negative self-talk spiral,
how to overcome fear of weight gain, so that you can eat more and fuel your body correctly

and practical things that you can do with your nutrition, exercise and mindset starting TODAY to break free from these vicious cycles/ debilitating thought processes, and improve your body image, so that you can actually start seeing some consistent positive change in your body.

 

In this episode I sit down with psychologist (and former client!) Kim Edwards. We had an amazing conversation about the missing piece that SO many women are missing when it comes to reaching their physique goals, which is their SELF-WORTH.

 

Having negative self-talk, a low self-esteem or a low self-worth a low sense of self-worth can REALLY put the brakes on your body goals more than ANY exercise or nutrition strategy ever could, and that's why in this episode we dive deep into WHY that is, as well as giving you tangible tips on how you can improve your self-talk, which in turn will help you with your body goals!

I hope this episode sheds light onto, and brings into awareness something you may not have been aware of (A.K.A. a BLIND SPOT!) that might be blocking you from reaching your body goals. 

 

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

P.S.S. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:

https://lauraswingler.mykajabi.com/plateaued

I used to be ADDICTED to MyFitnessPal. 😱

I'd set my target at 1500 a day... and that was it! I HAD to reach those numbers every single day...

 

On the days I'd eat under 1500 I'd be SO proud and happy with myself...

but on the days I went over 1500...it was an absolute rollercoaster of emotions. 🎢 I'd be DEVASTATED, and promise myself I'd restrict my calories further/eat even less the next day.

 

At the time I didn’t know what I was doing. Using a random calculator here, a randome piece of advice there. I was stuck in a cycle of always being a calorie deficit, because I was always trying to lose weight. 

 

Because I was always trying so hard to stick to a number in MFP, I completely lost touch with my body. It destroyed my relationship with food, and I started looking at food as just numbers...

 

In this episode I take you through my journey, and how I broke free from from my MyFitnessPal addiction, in hopes it makes you think about your own relationship with tracking, and potentially help you beat yours! ❤️

 

 

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

P.S.S. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:

https://lauraswingler.mykajabi.com/plateaued

A few years ago I was doing ALLLL the right things with my nutrition and exercise...

I was showing up with my exercise daily

I was eating in a calorie deficit.

I was cutting out food that would undo my progress

I was skipping meals and social events out to stay on track

 

but STILL, I had nothing to show for it in terms of body composition results... something was missing.

 

P.S. I'm dropping the juice on exactly how to go from skinny-fat to toned. What you need to do with your nutrition, your exercise and most importantly your MINDSET so that you can eat more, & look better!

It’s absolutely free, and it’s happening next week, on the 4th of April, so if you want in, so if you want clarity on what you need to do to achieve your dream body in 2024, click the link below

https://www.lauraswingler.com/skinnyfattotoned

 

P.S.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  

 

That's the reason that today, when it comes to nutrition & exercise I preach a 50/50 approach. You need to be fuelling your body correctly and you need the exercise routine that tones and sculpts your body. But that's JUST 50% of it!

What's the other 50, then, you might ask?

 

In this episode I take you through how I learned about the other 50% the HARD way.

 

What it is might surprise you when you listen, because it doesn't have ANYTHING to do with my lack of willpower or discipline...but it changed the game completely for me.

 

...and that’s why I want to share this with you because I know for a lot of you willpower and discipline is not your problem either, and hopefully I can shed some light on something you haven't been aware of up to this point, so that it can change the game for you too!

 

 

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

P.S.S. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:

https://lauraswingler.mykajabi.com/plateaued

Strap in for a raw & honest conversation! 

 

I sat down with fellow exercise physiologist Karla Bosnar. We had a beautiful conversation about Karla's journey, and her struggles with her body, food & with exercise, and how she overcame them.

 

Karla shares her struggles with her body image for 10 years, which lead her down a dark path of trying diet after diet, detoxes, restrictions, and 8 week challenges, gaining weight and losing it again, constantly ending back where she started, each diet becoming harder and harder to maintain, all the way up to a full blown eating disorder.

 

NOW, on the other side of it, she's a changed woman. She's a mother of 2 AND business owner, AND SHE'S NEVER LOOKED BETTER! Karla is a PERFECT example of just what you are capable of if you are willing to do the work!

 

So how did she do it? FIND OUT in this episode.

Karla's page:

https://www.instagram.com/karlabosnar_exphys/

 

P.S. I'm dropping the juice on exactly how to go from skinny-fat to toned. What you need to do with your nutrition, your exercise and most importantly your MINDSET so that you can eat more, & look better!

It’s absolutely free, and it’s happening next week, on the 4th of April, so if you want in, so if you want clarity on what you need to do to achieve your dream body in 2024, click the link below

https://www.lauraswingler.com/skinnyfattotoned

 

P.S.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  

 

As you can see by the title of this episode, it is the SECOND part in my 30 lessons from 30 years series. This episode is going to be a flow on from the last episode, so if you haven’t listened to that I highly suggest you go and listen to that one first, because otherwise this one won’t make much sense to you.

 

For lessons 16 - 30, I've included gems and principles that apply BOTH specifically to nutrition & exercise, as well as ones that apply to nutrition & exercise AS WELL as other areas of life. 

 

As I said last week, there was a version of me that was so shy, and scared of most things, but I'm so proud of the person I've become after overcoming all of this, because there is NO WAY the old version of me would:


be sitting here even recording this podcast for you
be running a successful online business
even still have a fiancée (I was a LOT to handle 😅)

 

A lot of the lessons have come from the last 5 years of my life, where I have gone all-in on my personal development. This one's a full-on rollercoaster going super deep, revealing huge personal struggles and breakthroughs, all the way through to simple tips that just make your life a bit better 😉. I share with you the lessons I’ve learned, the main thing I’ve taken out of it, why it was important to me, the main takeaway, and how it has rippled into other areas of my life!

 

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

P.S.S. No idea how much and what to eat to lose fat & build muscle? Wanna find out EXACTLY what you should be doing next to lose cm off your waist, and tone your body ONCE AND FOR ALL? Take this quiz:

https://lauraswingler.mykajabi.com/plateaued