The Fit & Free Podcast

Laura Swingler
  • 5.0 (6)
  • NUTRITION
  • UPDATED WEEKLY
The Fit & Free Podcast

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.

  1. 4 DAYS AGO

    103. Why Most New Year’s Resolutions Fail—And How to Set Health & Fitness Goals That Last

    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 your goals. ✅ The mindset shift you need to make, to stay committed even when initial motivation wears off.   This episode is contains practical steps and journal prompts to help you look deeper at what’s holding you back, and set yourself up for long-term success in 2025 and WELL beyond.   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. 💡 Ready to ditch the extremes and build a healthy, lean physique? Don’t forget to DM RECOMP Podcast on Instagram to learn more about the Fit and Free Academy Recomp program!

    16 min

  2. 12/25/2024

    102. FAT LOSS SERIES 6. What to do When Your Calorie Deficit STOPS Working.

    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 your metabolism and break through those plateaus. Plus, we’ll discuss how you can avoid burnout and stay focused on long-term progress rather than getting caught up in the immediate results (or lack of them!). If you’ve been putting in the work but feel stuck, like you’re not seeing progress, or you’re frustrated with the scale—this episode is for you. 🚨 What we’re covering: ✅ Why plateaus happen and how metabolic adaptation plays a role.
 ✅ How to stay motivated when progress feels slow.
 ✅ The mental side of dieting and how to avoid burnout. 
✅ How to shift your focus from the scale to real, sustainable progress.   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. 💡 Ready to ditch the extremes and build a healthy, lean physique? Don’t forget to DM RECOMP Podcast on Instagram to learn more about the Fit and Free Academy Recomp program!

    18 min

  3. 12/18/2024

    101. FAT LOSS SERIES 5. Measuring Progress the RIGHT Way

    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 the scale dictate how much you eat and exercise.   Nailing these 2 will allow you to compound your progress, and see results that actually last, instead of yo-yoing back and forth... SO if you’re always “trying to lose weight” but feel like you’re spinning your wheels—this episode is for you. 🚨   What we’re covering: ✅ The common goal-setting mistakes that sabotage your fat loss. ✅ The right way to track progress (beyond just the scale) to see the changes happening in your body. ✅ How to set realistic, actionable goals. ✅ How to ditch the “all-or-nothing” mindset that keeps you stuck.     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. 💡 Ready to ditch the extremes and build a healthy, lean physique? Don’t forget to DM RECOMP Podcast on Instagram to learn more about the Fit and Free Academy Recomp program!

    24 min

  4. 12/11/2024

    100. FAT LOSS SERIES 4. Building Healthy Habits That Stick

    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.  • Why restriction will never give you the results you want.  • Practical strategies that lead to lasting fat loss.   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. 💡 Ready to ditch the extremes and build a healthy, lean physique? Don’t forget to DM RECOMP Podcast on Instagram to learn more about the Fit and Free Academy Recomp program!

    44 min

  5. 12/03/2024

    99. FAT LOSS SERIES 3. The Right Way to Exercise for 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 toning up.  • The secret sauce SO many women are missing in their exercise routine.  • Why your exercise plan could, and SHOULD look different from the next person's.   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

    30 min

  6. 11/26/2024

    98. FAT LOSS SERIES 2. WANT TO DROP THE UNWANTED FAT? DO THIS WITH YOUR NUTRITION

    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, macronutrients, and sustainability for long-term success.  • Why lifestyle factors like sleep and stress matter as much as your workouts or meal plan.  • How to shift from “all-or-nothing” to intentionality and structure in your approach.   Whether you’re struggling with progress, or feeling stuck in a cycle of restrictive dieting, this episode will give you the clarity and strategies to move forward confidently. ✨   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

    44 min

  7. 11/19/2024

    97. FAT LOSS SERIES 1. ARE YOU STILL MAKING THESE FAT LOSS MISTAKES!?

    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 episodes.   This series is here to help you cut through the noise and give you the SCIENCE BACKED tools you need to see lasting changes in your physique and confidence.   SO if fat loss is your goal in 2025, this series is a MUST-LISTEN.   Hit subscribe and join me every week as we dive into the strategies, mindset shifts, and science-backed techniques that will help you finally achieve your fat loss goals—with ease, sustainability, and balance. ✨   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

    32 min

  8. 11/12/2024

    96: From Overexercising to True Balance (and a Booty! 🍑😉) with Jen

    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 her daily thoughts and how she finally overcame it.  • How she regained her health, improved her body composition, and found food freedom.   Now, Jen feels stronger, healthier, and more confident than ever. Her husband can’t stop telling her how amazing she looks, and she’s finally living her life without fear of food or exercise.   This episode is for you if you’ve ever felt stuck in a cycle of “more, more, more” and are ready to break free and achieve balance in your nutrition, exercise, and mindset.   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

    30 min
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5
out of 5
6 Ratings

About

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.

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