In this episode, I break down the real reasons you’re not losing weight - even if you’re eating “healthy,” training hard, and trying to stay consistent. As an exercise physiologist and sports nutritionist, I walk you through the biggest fat loss mistakes women make and how to fix them without extreme dieting or obsessive calorie tracking.

We cover:

- Unrealistic weight loss expectations and what healthy fat loss actually looks like
- The 0.5–1% body weight rule for sustainable results
- Why “low carb” and “high protein” marketing can stall fat loss
- How poor meal planning leads to overeating and self-sabotage
- Hormones, the luteal phase, and why your body image shifts before your period
- The difference between weight loss and body recomposition
- How all-or-nothing thinking is secretly ruining your consistency

If you’ve ever said:

- “I’m eating healthy but not losing weight.”
- “I was good all week, then ruined it on the weekend.”
- “The scale goes up and down and I feel like I’m failing.”
- “I feel bloated and hate how I look before my period.”

…this podcast will hit home.

This is about sustainable fat loss, body recomposition, building muscle, and creating a calorie deficit in a way that actually lasts. No crash diets. No detoxes. No cutting out carbs. Just real education on nutrition, consistency, mindset, and how to stop self-sabotaging your results.

If your goal is to lose body fat, tone up, build lean muscle, improve your relationship with food, and finally feel confident in your body without tracking every calorie, this episode is for you.

Subscribe for weekly body recomposition episodes, evidence-based nutrition advice, fat loss education, and behind-the-scenes of building a strong, confident body in your 30s.


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

https://youtu.be/b-ytt6uPabY

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 training hard, doing cardio, eating “healthy” - and your glutes and body still aren’t changing - this episode will explain exactly why.

This episode is for you if you’re:

- Doing lots of cardio but not seeing a toned or lifted body

- Working out consistently but still unhappy with what you see in the mirror

- Confused about whether strength training or cardio is better for fat loss

- Trying to grow your glutes without calorie counting or extremes

In this ep, I break down the exact training principles that actually change your body composition, based on science, not fitness trends. I share why burning more calories doesn’t lead to a toned body, why cardio can work against glute growth, and how to structure your workouts to build muscle, lift your glutes, and create real shape.

If you want to build glutes, tone your body, and stop feeling frustrated despite working hard in the gym - this ep will change how you train.

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

https://youtu.be/BgcioNxVCxc

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 your clothes feel tighter and your first instinct is to eat less and train harder, this podcast is for you.

In this ep, I break down why running back to restriction is the exact thing that sabotages body recomposition, fat loss, and muscle tone - and why learning to build muscle changed my body completely. I share my real experience with weight gain during a muscle-building phase, how I reframed the scale going up, and why gaining weight was the reason I now look leaner, stronger, and more defined.

You’ll see real before-and-after photos at the same body weight, learn the difference between weight loss and body composition, and understand why eating more and training with intention is often the missing piece for women who feel stuck. I also walk you through how I train for hypertrophy, why progressive overload matters, and how to stop letting body image dictate your eating and exercise decisions.

This ep will help you if you:

Feel tempted to restrict whenever your weight goes up
Are stuck in a cycle of dieting, overtraining, and frustration
Want to tone up and change your body shape, not just lose weight
Are scared of eating more but want sustainable results
Have tried every diet and still don’t feel confident in your body

This is a realistic, science-backed look at building muscle without calorie counting, extremes, or self-sabotage - and why feeling uncomfortable for a season doesn’t mean you’re doing it wrong.

If this helped you rethink restriction, muscle building, or body recomposition, let me know in the comments and subscribe to follow the rest of my journey.

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

https://youtu.be/70Nd44oLpKg

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