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The Fit & Free Podcast

The Fit & Free Podcast

Hosted by: Laura Swingler

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...

All Episodes

Episodes

116. You’re going to lose 5kg & tone up by Summer 2025 and here’s how to ACTUALLY make it happen

Watch this on Youtube - https://www.youtube.com/playlist?list=PLMqUdKeB9WkiTeudwZQtwm-ZGdLrGHvq_   Struggling to lose fat and tone up, even though you’re eating clean and working out? This episode shows you how to...
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115. “it’s fine when the food is out of sight and not it the house” is exactly why you don’t look like you workout

You try to keep junk food out of the house…   But the second you finally let yourself have one spoon of peanut butter - or a handful of fries - you spiral. You keep going. And you promise yourself: “I’ll just be...
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114. 8 Habits That Help You Keep the Weight Off for Life

Losing fat is hard. Keeping it off? That’s where most people fail.   The stats don’t lie - most people regain the weight they lose within a year.   But that won’t be you.   In this episode, I’m sharing 8...
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113. How to get MORE results out of your work outs. Stop making these 3 gym mistakes!

In this ep, I break down: ✔ The 3 most common mistakes women make in the gym ✔ Why you’re exercising hard but still don't look like you work out ✔ The difference between individual workouts vs. strategic programming ✔...
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112. The Real Reason ‘One Bite’ Always Turns Into a Blowout

Picture this: You come home tired. You’ve been “good” all day—no snacks, stuck to your calories, skipped the chocolate. Then one piece turns into three… Three turns into eight… And by morning, you’re planning to skip...
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111. Why your Diet / Calorie Deficit is NOT WORKING. (P3)

📍New to this series? Catch up first: → [Part 1] → [Part 2] If you’ve ever thought… “I’ve ruined everything, I’ll start again Monday.” “I just need more willpower to get back on track…”   …you are not lazy....
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110. Why your Diet / Calorie Deficit is NOT WORKING. (P2)

When my client finally became aware of what I share in this episode… She dropped 5kg in just six weeks.    And this can totally be your reality too.   If you’ve been telling yourself you just need more willpower, more...
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109. Why you can't stick to your Calorie Deficit (Part1: The REAL reason you don’t look like you work out)

Welcome to a brand new 3-part mini-series on why you can’t stick to your calorie deficit—and why that’s the real reason you’re not seeing the changes you want in your body.   In Part 1, I break down the #1 reason this...
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108. Copying Influencers workouts is keeping you stuck in the skinny-fat cycle.

If you’ve been consistently working out—maybe you're saving random influencer workouts, following YouTube routines, doing group fitness, or even weights sessions, smashing yourself 3-5x a week—but still don’t look...
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107. From Yo-Yo Dieting to 10kg Down & her first Half Marathon: Bec’s Story

You’ve probably been told that to lose weight and look toned, you need to cut carbs, eat 1200 calories, and train like a maniac. But what if that’s exactly what’s keeping you stuck?   In today’s episode, I break down...
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106. Plateaued After Losing Weight? Here’s Why You’re Still Not Lean & Toned

If you’ve lost weight—5, 10, even 20 kilos—but now you’re in this weird place where you still aren’t quite happy with your body composition, THIS ONE'S FOR YOU.   Maybe you’ve been stuck eating low calories, training...
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105. Focusing on Fat Loss, & Skipping Maintenance / Muscle Building? Here’s What You’re Missing

If your goal in 2025 is to actually look like you work out—to feel strong, lean, and toned—this episode is your roadmap.   After 12 months in a dedicated muscle-building phase, I’m breaking down the 10 biggest lessons...
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