The Fit & Free Podcast

Laura Swingler
  • 5.0 (9)
  • Nutrition
  • Updated Weekly

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. Jul 21

    170. What I eat for body recomposition as an online coach.

    In this body recomposition podcast, I’m sharing exactly how I balance strength training, meal prep, rest days, cravings, low motivation and my menstrual cycle without falling back into an all-or-nothing mindset. You’ll see what I eat throughout the week, including balanced smash burgers, green chicken curry, post-workout snacks and a high-protein smoothie bowl.   I also explain why I don’t reduce my food on rest days, how recovery supports muscle growth and why eating enough is essential if you want to build muscle, lose fat and change your body composition. We’re also talking about training during the luteal phase, dealing with body fluctuations before your period, improving sleep hygiene and staying consistent when you don’t feel motivated to work out.   Inside this ep: • Easy high-protein meal prep ideas• What I eat on training and rest days• How to balance protein, carbohydrates, fats and fibre• Training during the luteal phase• How to stay consistent when motivation is low• Post-workout nutrition and satisfying your cravings• Intentional strength training and progressive overload• Sleep hygiene for better energy and gym performance• Life, food and fitness in the Netherlands   Listen if you want sustainable fat loss, muscle growth and a toned physique without restrictive dieting, excessive cardio or obsessively tracking every calorie. Subscribe for more realistic fitness, nutrition and body recomposition content.   OR watch the video for the full visual scoop!  https://youtu.be/ker1MOF3oxM   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   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

  2. Jul 14

    169. I was skinny fat for years and didn't even know it… here's how to spot it

    In this weekly podcast episode, I’m sharing what body recomposition actually looks like in real life, including why progress does not only happen during a calorie deficit. I talk through my current performance phase, eating more carbohydrates, getting stronger in the gym and building muscle while maintaining my weight.   You’ll also come along for a realistic week of high-protein meals, meal prep, gym training and balanced nutrition without tracking calories. I’m making high-protein brownie cookies, mango frozen yoghurt, an Italian chicken orzo salad, breakfast for dinner and a macro-balanced smoothie bowl.   Later in the ep, I share an honest conversation about PMS, hormones, bloating and negative body image. Feeling uncomfortable in your body does not mean you have lost progress, and one difficult body image day does not need to control your food choices, mood or plans.   In this podcast: - Body recomposition and building muscle- Performance phases and maintenance calories- How to look more toned without losing weight- High-protein meal prep and healthy snack ideas- Balanced nutrition without calorie tracking- Lower-ab workout form and core activation- PMS, hormones, bloating and body image- Rest days, recovery and avoiding burnout   Subscribe for weekly fitness blogs, body recomposition advice, high-protein recipes, strength training tips and realistic nutrition support for women who want to lose fat, build muscle and feel confident around food.   OR watch the video for the full visual scoop!  https://youtu.be/aoRLFIdC1DA   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   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

  3. Jul 7

    168. High protein balanced meals I eat & how I train to make life feel illegally good

    Come spend the day with me for a full day of high protein eating, training, walking, coffee, travel food inspiration and balanced meals while I’m in the Netherlands. In this episode, I’m sharing what I eat in a day to support body recomposition, fat loss, muscle tone and a healthy relationship with food without being restrictive or boring.   We'll dive into my pre-workout snack, overnight oats breakfast, an Italian deli lunch, how I balance a lower-protein meal later in the day, a high protein mango yoghurt smoothie, and an easy high protein beef pita dinner that kept me full and satisfied.   This is a realistic full day of eating for women who want to feel strong, fuel their training, lose fat, build muscle and learn how to make macro balanced meals work in real life. Whether you’re trying to eat more protein, stop overcomplicating nutrition, find healthy meal ideas, or learn how to stay on track while travelling, this poddy episode will give you simple ideas you can actually use.   Inside this episode: High protein meal ideas for fat loss and body recomposition What I eat in a day while travelling Pre-workout snack ideas before the gym Healthy breakfast inspiration with overnight oats How to balance a lower-protein lunch Easy high protein snack idea Simple macro balanced dinner Food freedom, balance and eating without guilt   OR watch the video for the full visual scoop!  https://youtu.be/OftfTVWG6o4   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   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

  4. Jun 30

    167. The food that finally gave me a flat stomach, and I eat it every day (Phuket to the Netherlands) Travel VLOG.

    In this episode, I'm taking you through exactly what I eat in a day on holiday in the Canary Islands to stay lean, fuel my workouts, and enjoy every meal without guilt. You'll see my real buffet meals, how I build balanced plates, why I no longer fear carbs, and the mindset shifts that helped me finally achieve body recomposition instead of endlessly dieting.   For years I thought the secret to fat loss was eating salads, cutting carbs, and trying to be "perfect." Instead, I stayed stuck looking soft, constantly thinking about food, and restarting every Monday.   Now I focus on macro-balanced meals, progressive overload, and eating in a way that supports both my body and my lifestyle. Whether I'm at home or travelling, the principles stay exactly the same.   In this episode you'll learn:✔️ What I eat to stay lean while travelling✔️ How to build a balanced buffet plate✔️ Why carbs don't stop fat loss✔️ The difference between fat loss and body recomposition✔️ How to enjoy alcohol, dessert and holidays without ruining your progress✔️ The nutrition mindset that stops food guilt and overeating✔️ How to maintain a flat stomach without restrictive dieting If your goal is to lose body fat, build muscle, tone up, improve your relationship with food, and finally stop the cycle of dieting and bingeing, this ep will teach you a sustainable approach that actually works.   OR watch the video for the full visual scoop!  https://youtu.be/jTrC_mCgaEM   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   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

  5. Jun 23

    166. I look leaner than ever even though the scale went up! here's why

    This podcast episode is for you if you're eating healthy, working out consistently, but still can't lose stubborn belly fat, don't look toned, and feel like all your hard work isn't matching your results.   In this week's episode, I'm taking you behind the scenes of how I stay lean while travelling through Thailand and the Netherlands without tracking calories, avoiding my favourite foods, or stressing about the number on the scale.   I explain exactly how I approach eating out, hotel gym workouts, buffet breakfasts, food markets, travel days, and balancing indulgent meals like Pad Thai, mango sticky rice, croissants and Aperol Spritzes without sacrificing my physique or feeling guilty.   In this video you'll learn:• Why the scale going up doesn't mean you've gained fat• The difference between weight loss and body recomposition• How to stay consistent with nutrition while travelling• The macro-balancing method I use at restaurants and buffets• Why progressive overload builds a toned physique• How to enjoy holidays without undoing your progress• My realistic approach to fitness, nutrition and sustainable fat loss   If you enjoy this podcast, don't forget to like, subscribe, and leave a comment letting me know where you'd like to see us travel next!     OR watch the video for the full visual scoop!  https://youtu.be/QbvZ3SJLoI4   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   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

  6. Jun 16

    165. I stopped dieting and my body finally changed. here's what I eat now

    For years I thought the answer was cutting carbs, eating cauliflower rice, buying expensive diet foods, and trying every nutrition trend promising fat loss. But my body changed the most when I stopped dieting and started fueling my body properly.   In this episode, I take you through a full week of eating, meal prep, workouts, grocery shopping, and the exact nutrition approach I'm using to get in the best shape of my life in my 30s. I'm sharing how I finished my fat loss phase, transitioned into a performance phase, increased my carbs, improved my gym performance, and continue building muscle without calorie counting or food restriction.   You'll hear about:✅ My body recomposition meal prep routine✅ High-protein meals for fat loss and muscle gain✅ The hypertrophy training program I'm following✅ How I structure nutrition after a fat loss phase✅ Why I stopped eating diet foods like cauliflower rice and paleo bread✅ My maintenance strategy for body recomposition✅ Grocery haul and healthy travel snacks✅ How exercise helps my mental health and PMDD symptoms✅ Realistic nutrition for women in their 30s   No calorie counting. No food guilt. No cutting out carbs. Just evidence-based nutrition, progressive overload training, and a sustainable approach that actually fits real life.   Subscribe for weekly body recomposition content, high-protein recipes, fat loss tips, muscle-building advice, nutrition education, and behind-the-scenes coaching content.   OR watch the video for the full visual scoop!  https://youtu.be/Rh4-mDH04NM   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   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

  7. Jun 9

    164. 12 weeks into my fat loss, & here’s what actually changed

    In this weekly episode, I’m sharing my full 12 week fat loss phase update, including what changed in my body, my weight loss results, my strength training progress, and the mindset shifts that helped me stay consistent without going extreme. Over the past 12 weeks, I lost around 4kg while still eating out, enjoying weekends, having cocktails, going away, and living my life. This wasn’t a “cut everything out and be miserable” kind of calorie deficit. It was a sustainable fat loss phase built around real food, balanced meals, strength training, daily steps, and making intentional choices. I’ll take you through a realistic week of meal prep, high protein meals, chicken tacos, slow cooked beef pasta, getting my steps in when it’s raining, training at the gym, and reflecting on what sustainable fat loss actually looks like. I also open up about emotional eating, stress, and the moments where old patterns can creep back in, because fat loss is not just about food and workouts. It’s also about learning how to process your emotions without always using food for comfort. In this ep we touch on: - Losing fat without feeling restricted- Staying consistent on weekends- Emotional eating after a stressful day- Feeling like you need to be perfect to see results- Balancing a calorie deficit with eating out- Building muscle while losing fat- Knowing whether your fat loss phase is actually sustainable- Feeling unmotivated with training but still wanting to show up- Wanting a toned body without giving up your life If you’ve ever thought “I want results, but I don’t want fitness to take over my whole life,” this ep will show you what sustainable body recomposition and fat loss can look like in real life. Subscribe for more weekly fitness, nutrition, fat loss, body recomposition, strength training, high protein meal prep, and realistic healthy lifestyle tips.   OR watch the video for the full visual scoop!  https://youtu.be/XdA3Z_ZFOpk   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   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

  8. Jun 2

    163. I broke my fat loss plateau eating MORE food, not less

    This episode is for you if you’re struggling with a fat loss plateau, feeling hungry in your calorie deficit, and wondering why eating less isn’t giving you the results you want.   In this weekly vlog, I’m sharing exactly how I broke through my fat loss plateau by eating more, not less. If you’ve been doing everything “right” with your nutrition and training but the scale has stopped moving, your energy is low, your hunger is high, and sticking to your calorie deficit feels harder than ever, this episode will help you understand why pushing harder isn’t always the answer.   I talk through how I used a diet break, strategic maintenance days, and more food to help me stay consistent in my fat loss phase without feeling like I was going to blow out or give up. Instead of cutting calories lower or adding more cardio, I explain why giving your body and mind a break can sometimes be the exact strategy you need to keep progressing.   This episode also brings you behind the scenes of my week, including training, full body workouts, travelling with meal prep, staying on track while away, birthday celebrations, food freedom, and how I balance fat loss goals with actually living my life.   If you’re a woman trying to lose body fat, build muscle, change your body composition, tone up, stay consistent with nutrition, stop starting over, and learn how to approach fat loss in a more sustainable way, this video is for you.   Inside this episode:  - How to break through a fat loss plateau - Why eating less isn’t always the answer - What a diet break is and why it can help - How maintenance calories can support fat loss consistency - Why hunger, low energy, and irritability happen in a calorie deficit - How to travel while staying consistent with your nutrition - Why flexible dieting and food freedom matter for long-term results - How I structure full body workouts during a fat loss phase - Behind the scenes of a realistic fitness, food, and lifestyle week   If you’re tired of cutting calories, doing more cardio, and still feeling stuck, this vlog will show you a more sustainable way to approach fat loss, body recomposition, and getting toned without burning yourself out.   OR watch the video for the full visual scoop!  https://youtu.be/CbNRx6J6kVI   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   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

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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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