If you resonate with at least one or more of these:

• Training 3–5x a week but still reaching for the loose-fitting tee because you feel soft through your stomach, frustrated that you’re putting in so much effort with nothing to show for it.

•  Picking yourself apart in photos, zooming straight in on your stomach and thinking, “Why does my stomach still look like that?”
  

•  Tried to be "good" Monday to Friday, choosing the lowest-calorie option.. then you're starving, thinking about food constantly and overeating by the weekend.

• Going out for dinner, waking up heavier the next morning and instantly planning how you'll "make up for it."

• Second guessing every time your hungry because you’re doing “everything right”. Opening the fridge hungry but mentally calculating whether you've already eaten "too much" that day.

• You're fcking over putting everything in myfitness pal and doing the mental math of fitting your calories in.

  Recomp is 100% for you!

RECOMP exists for women who are done guessing.

This program gives you clear structure around food and training so decisions are already made. You’ll know what to eat, how to train, and what actually matters - without tracking calories, cutting carbs, or overthinking every choice.

This is about results that fit real life.

Not another short-term push you white-knuckle through, but a plan you can maintain alongside workdays, social plans, and normal meals - without burning out or starting over.

RECOMP isn’t another meal plan you follow until you’re sick of it.

And it isn’t a calorie target we hand you and tell you to “just be consistent”.

It’s 1:1 coaching that evolves as you do.

We look at:

Your progress.
Your nutrition.
Your hunger.
Your training.
Your recovery.
Your lifestyle.
Your food patterns.
Your goals.

Then every 2 weeks, we review how your body is actually responding and how YOU are feeling.

And we decide:
What stays.
What changes.
What YOU need next.

Sometimes that means eating less.

Sometimes it means eating more.

Sometimes it means progressing your training.

Sometimes it means changing phase completely.

And sometimes it means hearing:

“Stop changing everything. The plan is working.”

Because your body changes.

Your training changes.

Your hunger changes.

Your life changes.

Your plan and your support should too.

Inside RECOMP, you get the complete Transformation Toolkit:

✅ Set your goal

Fat loss, toning, muscle building, or performance - we start by getting clear on exactly what you’re working toward.

✅ Get your personalised plan

This is one of the things that makes RECOMP different. 

You are not given one rigid 7-day meal plan and told to eat the same meals whether you feel like them or not.

Your nutrition is personalised around your goal, but YOU choose the foods you actually want to eat.

✓ Interchangeable meals 

Want tacos instead of pasta tonight?

Swap them.

Want oats instead of eggs tomorrow?

Swap them.

Your breakfasts, lunches, dinners and snacks are designed so you can actually have variety.

✓ No calorie tracking required

We work out the portions for your goal.

You eat the food.

No MyFitnessPal.

No scanning sauces.

No trying to work out whether you have 437 calories left for dinner.

✓ Everything inside one easy-to-use app 

Your recipes.
Your portions.
Your ingredients.
Your instructions.

All in one place.

✓ Food that fits your actual life

Cooking for one?

Choose one serve.

Feeding your partner or meal prepping?

Scale it up inside the app.

Open the app. Pick what you feel like eating. Follow your portions. Live your f*cking life.

✅ Follow the plan (real life included)

You focus on execution, not perfection. Normal foods, flexible structure, and workouts that actually match your goal.

✅ Bi-weekly check-ins

Every two weeks, you check in and I personally review your progress.

✅ Adjust & continue

If progress stalls or life changes, we adjust your food or training so you keep moving forward instead of starting over.

Repeat the process. Results build.

Now maybe you might be thinking: “If I can’t do it perfectly… what’s the point?”

This program isn’t built for perfect weeks. It’s built for missed workouts. Messy weekends.

Days where motivation is low and life gets loud. Because progress doesn’t come from doing everything right. It comes from not quitting when things aren’t perfect.

That’s why RECOMP also includes:

✅ A community that keeps you consistent

So you don’t disappear the moment you feel off-track or compare yourself to others.

✅ Coach access when you’re in the moment

So one “off” meal or skipped workout doesn’t turn into giving up entirely.

✅ Monthly Uplevel Call

Coaching on emotional eating, consistency, discipline, gym confidence, meal prepping and real-life routines.

You don’t need perfect.

You need support that keeps you going when perfect isn’t possible.

Imagine waking up, catching your reflection, and seeing real definition in your arms.

Your stomach looks tighter. Your body finally reflects the effort you’ve been putting in.

Imagine getting dressed without the internal debate.

Your favourite jeans go on easily. You feel strong, confident, and comfortable in your own skin.

Imagine going out for dinner and ordering what you want - without guilt, anxiety, or needing to “make up for it later” - because you trust the structure you’re following.

Imagine being a calm, confident role model for your kids, partner, and friends.

This is what happens when you stop guessing and follow a proven system.

This is what RECOMP is designed to create.

Annndddd I’m so confident in RECOMP that I’m taking the risk off you. Follow the plan for 12 weeks. Show up for your check-ins. Do the work. If you don’t genuinely feel leaner, stronger, and more confident in your clothes, I’ll refund your entire investmen

No pressure. No loopholes. Because when the right system is in place, progress isn’t a maybe it’s the outcome.

Hiiii i'm Laura

Exercise Physiologist + Accredited Sports Nutritionist. Yes, I actually went to university for this 😂

I’m also someone who loves a good chilli marg, dinner out with friends, and a life that doesn’t revolve around food rules.

I’ve been exactly where you are. Training hard. Eating “clean.” Yo-yoing with my weight for years. Wondering why my body wasn’t changing.

That’s why I don’t teach extremes, tracking, or short-term fixes. I coach sustainable fat loss that fits real life - workdays, social plans, normal meals, and yes, the occasional spicy margarita.

Inside Fit & Free Academy, you’re not handed a generic plan or left to figure it out alone. You get clear structure, expert guidance, and support designed to help your body finally respond - and stay that way.

Yes. Your plan is personalised to your preferences, intolerances, and dietary needs. Nothing is off-limits by default - we work with what suits you.

Yes 100%! All you need is dumbbells & a resistance band!

That’s completely fine. If you’d rather have chocolate with breakfast than eggs, we work with that. You’re also taught how to swap foods in and out so you’re never stuck eating something you don’t enjoy.

Yes. The food structure is designed to fit into normal family meals. You won’t be cooking separate food or following a “special” plan that doesn’t work at home.

Very. Your food structure and training are tailored to your goals, lifestyle, and preferences, and reviewed every 2 weeks so adjustments are made as needed.

RECOMP was built for busy women. The structure removes decision fatigue so you’re not constantly thinking about food or workouts. You don’t need more time - you need a clearer plan.

Most workouts take 45–60 minutes and are designed to be efficient and purposeful, so you can see real results with just 3 workouts a week - no fluff, no random exercises.

Most online programs give you targets and expect you to figure the rest out.

Track this. Avoid that. Be more disciplined.

That’s not a system. That’s pressure.

Fit & Free Academy works because decisions are already made for you.

You’re not handed calorie targets or told to eat perfectly.

You’re given a clear visual structure, satisfying recipes, and simple swap rules so real life doesn’t throw you off.

Most programs give you a plan and hope you stick to it. RECOMP includes ongoing coaching, bi-weekly check-ins, and support to help you adjust instead of starting over.

By the end of 12 weeks, you’ll know exactly how to keep progressing on your own. If you want continued guidance, you can stay inside our graduate community and work toward your next goal with ongoing support.