The Fit & Free Podcast Laura Swingler

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 track the calories (for example when you eat out) you either won’t eat it at all, OR you’ll eat it anyways, and then beat yourself up for it.

 

You might even be making up rules and restrictions about when you should and shouldn’t eat, like: 📉“I’ve had such a big breakfast, I should have a small lunch”

📉“I’ve already had a piece of bread for breakfast, so I can’t have any for lunch”

📉“I’ve already eaten too much today”

 

And you’re probably even comparing your food to other people’s saying things to yourself like:

😱“OMG how can I eat so much more than those people? I must be over-eating”

 

If you’re doing 1 or more of these things I’ll bet you’re still not happy with your body composition, despite your best efforts!

 

That’s why in this episode, we’re breaking down 8 signs you actually need to stop eating in a calorie deficit if you want to reach your body goals.

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, you do need to be doing the right exercise and eating in the right way to achieve that.

 

If you just want to lose a bit of weight, feel good, and have more energy, that’s a COMPLETELY different conversation…

 

…but if you’re in the other boat like ME and you want your body to look a certain way, then your exercise, nutrition & mindset need to be in alignment with that.

 

If you’re

💪Showing up consistently exercising 5x a week and eating under 1400 calories

💪Hitting step count, always closing rings on your watch

💪Eat really well eat healthy, and always stick to your calorie targets

🫠yet you don’t look toned/ your body doesn’t reflect the effort you’re putting in

 

If you’re already showing up, wouldn’t you want a method that ACTUALLY works? Because for a lot of people that’s all it comes down to in the end. So in this episode, I’m going to show you how to ACTUALLY go from skinny fat to toned, and finally be freakin’ confident in your body SUSTAINABLY, ie. FOR LIFE, instead of for a couple of weeks.

  

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

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:

 

showing up almost DAILY with your exercise and nutrition,

thinking the more exercise you do, the faster you'll reach your goals,

focused on getting sweaty fat burning workouts, and burning as many calories as you can

feeling guilty when you have a rest day,

 

yet you DON'T look like you work out, this episode is going to help you figure out whether your exercise is the problem, AND going to give you tangible tips you can implement that will allow you to get the most out of your exercise routine so that you ACTUALLY see results towards your toning 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

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"...

Whether it's pilates, "hot girl walks", hot yoga, cardio, or whatever, it's easy to start wondering:

"should I be doing this? What should I do to get the body I want?"

 

Chances are that NO. No it's not what you should be doing. SO that's why in this episode I break down in detail the science behind how I'm personally setting up my nutrition, exercise and mindset to build my best body in 2024, so you can get a much deeper understanding how to achieve any sort of body composition goal for YOURSELF. ALSO, it's going to show you that you DON'T have to keep dropping your calories lower and lower and lower to get the body you want, and there is a much better way! ✨

 

And again, just because I’m doing this doesn’t meant mean you should be doing this. The point of this episode is to show you HOW I'm achieving MY goal, so you can set up your nutrition, exercise and mindset to achieve 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

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.

 

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

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