The Fit & Free Podcast

• 121. Healthy Girl Guide to a Glow-Up: 10 Habits That Will Change How You Show Up and help you lose weight in 2025

  Struggling to break free from a weight loss rut and feeling unmotivated? This video is for you if you’re feeling stuck, uninspired, and tired of starting over every Monday. In this ep I go into detail on 10 science-backed, life-changing healthy habits to transform your 2025, lose weight sustainably, and feel like yourself again. These practical tips will boost your motivation, improve emotional wellness, and help you stay consistent without guilt or restriction. Perfect for anyone seeking realistic, sustainable weight loss strategies and a 2025 glow-up. For more recipe inspiration, check out the my Cookbook: https://www.lauraswingler.com/eatthisinstead Listen now to spark inspiration, raise your vibe, and take control of your health journey! 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

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• 120. The Anti-Perfectionist Weight Loss Routine That Actually Worked (Copy It)

  Lose 10 kilos without extreme dieting, without counting calories, still enjoying weekends, no starting over on Monday, and feel your best with my science-backed daily routine! By the end of this episode, you're going to know the exact routine that I've been following, how it's actually backed by science, why it worked, and how you can copy it for yourself. This is NOT about quick fixes. This is about a sustainable fat loss plan that works with your real life. Learn how to reduce decision fatigue, boost metabolism and build muscle, and optimize sleep. This routine is SCIENCE BACKED by research from experts like Andrew Huberman, & supports circadian rhythm, insulin sensitivity, and hunger hormone regulation (ghrelin and leptin) for long-term health, longevity, and a lean, toned body. Perfect for busy professionals, parents, or anyone wanting to avoid binge-restrict cycles. Save this episode, start small, and transform your health today! 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

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• 119. STOP Wasting Time at the Gym! My 60-Minute Routine to ACTUALLY look like you workout by summer 2025

  Want to transform your body and feel confident in the gym by summer 2025? This episode is for you if you’re struggling with inconsistent workouts, lack of structure, or not seeing results despite your efforts. I'm going to dive into a science-backed, sustainable exercise routine designed to build muscle, burn fat, and achieve a toned physique. I cover key principles like progressive overload, proper form, mind-muscle connection, and optimal training frequency (3-4 days a week, 10-20 sets per muscle group). I’ll also cover how to incorporate HIIT cardio and Pilates for a balanced fitness plan, plus tips for recovery and sustainability to avoid burnout. Perfect for beginners and anyone looking to level up their gym game with practical, actionable strategies. P.S. here's the link to the 3 Week RESET I mentioned. 👉 https://www.lauraswingler.com/3weekbodyreset 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

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• 118. WHAT I EAT IN A DAY TO LOSE WEIGHT & TONE: How I lost 8kg in less than 3 months *healthy + realistic*

  Discover the exact strategies I used to lose 8 kilos and feel more confident than ever in this "What I Eat in a Day" Podcast! This episode is for you if you’re struggling with sustainable fat loss, managing cravings, or building a healthy relationship with food. Follow my journey from intentional muscle gain in 2024 to a successful fat loss phase, with practical tips on high-protein meals, calorie deficit strategies, and satisfying recipes like protein baked pancakes, burrata ham salad, and chocolate-infused banana bread. Learn how to balance carbs, fats, fiber, and protein, honor your cravings (hello, daily chocolate dessert!), and meal prep like a pro to avoid soggy salads. Packed with actionable advice for women aiming to lose weight, gain muscle, and boost energy with iron-rich foods like steak, this video will inspire you to stick to your fat loss goals without feeling deprived. 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

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• 117. HOW I LOST 10KG from 72kg → 62kg + realistic tips and motivation

  Struggling to lose weight and actually keep it off? This video is for you if you’ve been stuck in the cycle of losing and regaining the same 5-10kg, constantly starting over every Monday, or obsessing over the scale without seeing results. You’ll learn:✅ Why calorie deficits DO work-but only when done right✅ How to track your food and stay consistent without losing your mind✅ The real reason most women fail at fat loss (it’s not what you think)✅ Why cardio is NOT required to get lean and toned✅ How to stop self-sabotaging with emotional eating and perfectionism Whether you’re stuck in yo-yo dieting, confused by macros, or just sick of losing motivation after Week 3-this episode will show you how to get real, lasting results through structure, planning, mindset, and balance. 💪 Want to finally feel confident in your clothes, eat real food (yes, even burgers), and make fat loss simple and sustainable? This one’s for you. 📕 Mentioned in this episode: My Look Like You Workout Cookbook. Special 50% discount link below!https://lauraswingler.com/eatthisinstead/ 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

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