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. 2d ago

    174. How I get back into routine after 8 weeks away (no reset needed)

    If you keep telling yourself you’ll “get back on track” after holidays, weekends or a few off days, this episode will show you how to rebuild your routine without going all-in, burning out and starting over again.   This episode is for you if you’re struggling with getting back into a fitness routine, staying consistent after travel, losing the last few kilos, building muscle, toning your stomach, improving your gym performance or breaking the all-or-nothing mindset around food and exercise.   After eight weeks travelling through Europe and Thailand, I’m taking you behind the scenes of exactly how I’m getting back into my normal routine while working towards my goal of looking better in my 30s than I did at 25. My focus right now is building muscle, losing body fat, improving my core strength and working towards toes-to-bar, without calorie counting or extreme dieting.   In this vlog, I’m showing you how I plan my weekly meals, organise my groceries, structure my workouts and use a personalised meal plan to make sure I’m eating enough to fuel my training and performance goals. I also share why tracking your weights in the gym matters if you want to build muscle and actually see progress from your workouts. But the biggest lesson in this video is that getting back into routine doesn’t mean doing everything perfectly from day one.   I’m easing back into my workouts, morning walks, meal prep and normal habits while paying attention to my energy instead of beating myself up when a workout or walk isn’t as good as it was before travelling. Consistency beats perfection, and you don’t need to keep “resetting” every time life interrupts your routine.   You’ll see:  • How I plan my meals without calorie counting  • My gym routine for building muscle, glutes, arms and core strength  • How I structure my nutrition around gym performance  • Why tracking your workouts and weights matters  • How I get back into routine after holidays and travel  • My morning walk routine and habits that help me stay consistent  • How I overcome an all-or-nothing fitness mindset  • How I plan my workouts, groceries and meal prep for the week  • Why consistency is more important than perfection for long-term fat loss and body recomposition   If your goal is to lose body fat, build lean muscle, look more toned, improve your gym performance and create healthy habits you can actually maintain, subscribe and follow along with my 12-month body recomposition journey.   Listen here OR watch the video for the full visual scoop!  https://youtu.be/JrXap9jX2U0   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. Aug 11

    173. I stopped making my body a priority and nothing fell apart

    In this weekly podcast, I’m sharing what happened when I stopped making my body composition the main focus of my life, and why my progress didn’t suddenly disappear. I stopped weighing myself, stopped constantly thinking about changing my body, travelled through Thailand, ate mango sticky rice and Pad Thai… while still maintaining the habits that actually matter.   I’m still strength training four days per week, eating enough protein, balancing my meals, walking, meal prepping and focusing on getting stronger in the gym. And despite feeling far less “locked in” on my physique, I’ve maintained my results and continued progressing in my training.   We talk about why having a performance goal can be more powerful than constantly chasing fat loss, how progressive overload helps you build muscle and look more toned, and why a sustainable body recomposition approach should eventually feel like part of your normal life, not something you have to obsess over every day.   I also take you behind the scenes of travelling through Thailand, navigating food while travelling, keeping protein high on holiday, trying mango sticky rice and Pad Thai in Phuket, exploring Phuket Old Town and showing you what a balanced approach to fitness actually looks like in real life.   If you’ve ever thought: “I’m scared I’ll gain weight if I stop tracking.”“I don’t know how to maintain my results without dieting.”“I feel like I always need to be in a fat loss phase.”“I want to look toned without obsessing over calories.”“I want to enjoy holidays and eating out without losing my progress.”“I want fitness to fit into my life instead of taking over my life.”   This ep is for you.   Body recomposition isn’t just about eating less and losing weight. Building muscle, progressive overload, eating enough protein, understanding your portion sizes and spending time in a performance or muscle-building phase can all help you create the toned physique you’re chasing, while building habits you can actually sustain.   Because the end goal isn’t to spend your entire life dieting. It’s to understand nutrition and training well enough that maintaining your results becomes part of how you live.   Welcome to another week behind the scenes of my real-life body recomposition journey 🤍   Listen here OR watch the video for the full visual scoop!  https://youtu.be/FxRZcNkJGNQ   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. Aug 4

    171. I eat carbs at every meal and I'm more toned than when I cut them

    If you’re scared that eating more carbs will make you gain weight, this podcast will show you why cutting them out could actually be holding back your body recomposition results.   Listen along for a realistic week of healthy eating, high-protein meal prep, strength training and life in the Netherlands. I break down how I build balanced meals using carbohydrates, protein, fats and fibre, including an easy beef wrap, chicken satay rice stir-fry, iron-rich spaghetti Bolognese, a high-protein breakfast and a balanced Greek chicken dinner.   I also talk about my previous fear of foods like pasta, rice and bananas, how under-eating affected my energy and menstrual cycle, and why eating enough carbohydrates has helped me feel stronger and perform better in the gym.   In this episode: ✨ The difference between weight loss and body recomposition✨ How to build balanced meals without counting calories✨ Easy high-protein meal prep ideas✨ Why fibre matters✨ Eating for energy, gym performance and muscle growth✨ Iron-rich meal ideas for period fatigue✨ How to stay consistent while travelling and out of routine✨ Realistic healthy eating without restriction or perfection   Listen here OR watch the video for the full visual scoop!  https://youtu.be/b8WUCOH9EZ8   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. 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

  5. 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

  6. 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

  7. 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

  8. 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

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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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