In this episode, I share exactly how I’m doing sustainable fat loss the right way, without cutting carbs, or feeling deprived. Watch me meal prep a creamy chicken mushroom pasta while hitting my macros (protein, carbs, fats, fibre) in a way I actually love.

I break down my 3 essential keys to long-term fat loss:
- Food satisfaction & mental satiety
- No food rules or restrictions
- Eating for fat loss with strength training to protect muscle

Plus: my current body composition journey (just hit 65kg after gaining 5kg muscle), dealing with weak tibialis anterior/shin splints, and why strength training beats cardio for real results.

Listen here, OR watch the video for the full visual scoop!

https://youtu.be/V3BBEsP9Zew

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

If you're putting in serious effort with your workouts and diet but still not seeing the results you want, you NEED to listen to this!

As an exercise physiologist and sports nutritionist, I reveal exactly why lifting weights completely transformed my body, going from zero visible changes to a toned, stronger physique in my 30s with no extremes or calorie counting.

In this weekly episode, I break down the 3 game-changing things I started doing while strength training that finally delivered real muscle-building results:

- Fueling properly before workouts (the carb secret for harder lifts)
- Following a structured program with only 6 quality exercises per session
- Applying progressive overload while keeping perfect form and training close to failure

Plus, get an inside look at my high-protein meal prep (wrap pizzas, chilli oil noodles, ninja creamis), daily routine, and honest 12-month "look better in my 30s" journey.

Listen here, OR watch the video for the full visual scoop!

https://youtu.be/j4NQvBkitaI

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

In this what I eat in a day for body recomposition, I'll take you through exactly how I fuel my body with the right macros, and balanced meals while still enjoying holiday foods like hot cross buns and Easter chocolate. As an exercise physiologist and sports nutritionist on a 12-month mission to look better in my 30s, I share my realistic daily eating routine, high-protein meal prep, and sustainable strategies that actually work.

I take you through how I make:
- High-protein Easter chocolate banana bread (perfect macro-friendly snack)
- Easy cashew chicken stir fry noodles meal prep
- Balanced breakfast, pre-workout, post-gym lunch & snacks

Learn how to stop restricting, avoid binging, hit your protein goals, and still enjoy life — all while achieving body recomposition results without tracking calories.

If you're tired of crash diets, vegan, keto, paleo, or cutting carbs with no results, this realistic “what I eat in a day” for muscle gain will give you the inspiration and structure you need.

Listen here, OR watch the video for the full visual scoop!

https://youtu.be/t-6dKvZlAos

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