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

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

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