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 research-backed habits that have helped me - and my most successful clients - successfully lose fat and keep it off for good. No gimmicks. No rigid food rules. Just simple, powerful strategies that actually work in real life.

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

P.S.S. if you want help picking the right phase for your body goals, send me a DM. The Fit & Free Academy – RECOMP is where the real magic happens.

https://www.instagram.com/fitandfreeacademy/

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

✔ What you need to focus on if you want visible definition

If you’ve ever:

• Switched between HIIT, Pilates, and spin classes but feel “soft”

• Lifted weights but haven’t gotten noticeably stronger

• Worked out 4+ days a week and still don’t look toned…

This episode is your roadmap to getting more out of every session.

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

P.S.S. if you want help picking the right phase for your body goals, send me a DM. The Fit & Free Academy – RECOMP is where the real magic happens.

https://www.instagram.com/fitandfreeacademy/

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 breakfast and cut carbs “to make up for it.”

If you can relate to any of this, and you’ve ever said:

“I’ve already ruined it… might as well keep going,”

this episode is for you.

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

P.S.S. if you want help picking the right phase for your body goals, send me a DM. The Fit & Free Academy – RECOMP is where the real magic happens.

https://www.instagram.com/fitandfreeacademy/

📍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. You’re likely stuck in an all-or-nothing mindset—and that’s exactly what we’re unpacking in this episode.

In Part 3 of this series, I break down the real reason your diet keeps derailing—even when you’re trying your hardest to be consistent. And no, it’s not because you “lack discipline.” It’s because the black-and-white way you’re thinking about food and progress is quietly sabotaging you.

🎧 In this episode, we dive deep on:

✔ Why the all-or-nothing mindset leads to self-sabotage

✔ How perfectionism keeps eroding your self-trust

✔ Why missing one workout or eating off-plan spirals you

Whether you’re trying to lose fat, build muscle, or simply feel in control around food again, this episode will help you stop the start-over cycle—and start making consistent progress that actually lasts.

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

P.S.S. if you want help picking the right phase for your body goals, send me a DM. The Fit & Free Academy – RECOMP is where the real magic happens.

https://www.instagram.com/fitandfreeacademy/

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 discipline, or to “just be better” to reach your goal weight / physique—think again.

In Part 2 of this 3-part series, I unpack one of the biggest (but most overlooked) reasons women can’t stick to their calorie deficit.

🛑 Spoiler: It’s not because you’re lazy or lack discipline.

➡️ It might be because you’re emotionally eating WITHOUT EVEN REALISING IT.

📍Haven’t listened to Part 1 yet?

Start here first → [Link to Part 1]

In this episode, you’ll learn how to:

• Spot the subtle emotional eating patterns you're doing that you probably aren't aware of

• Understand how food can become a go-to comfort

• How to interrupt and overcome these patterns—even if your nutrition looks “perfect” on paper

• Build the awareness that creates real, sustainable fat loss results

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

P.S.S. if you want help picking the right phase for your body goals, send me a DM. The Fit & Free Academy – RECOMP is where the real magic happens.

https://www.instagram.com/fitandfreeacademy/

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 happens:

👉 Your calorie deficit is simply set up wrong.

We cover:

• Why most calorie calculators give you numbers that are way too low

• How underfueling creates late-night cravings and binge cycles

• The tactics women are using to “stick to” their deficit that are actually backfiring

• What’s really happening when you wake up not hungry, but lose control at night

• The difference between eating more vs. overeating

If you're stuck in the cycle of being “good” all day and over-eating later in the day/on the weekend—you are not broken. You’ve just been using a broken system.

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

P.S.S. if you want help picking the right phase for your body goals, send me a DM. The Fit & Free Academy – RECOMP is where the real magic happens.

https://www.instagram.com/fitandfreeacademy/

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 like you even work out… this episode is for you.

In this one, we’re breaking down:

• Why random workouts = random results 🫠

• The truth about why you’re not losing the last few cm / toning

• What ACTUALLY transforms your body with LESS WORK

• Why more consistency alone won't get you the body you want

If you’re ready to actually look like you work out and stop wasting your time, this episode is a must-listen.

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

P.S.S. if you want help picking the right phase for your body goals, send me a DM. The Fit & Free Academy – RECOMP is where the real magic happens.

https://www.instagram.com/fitandfreeacademy/

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 the exact mindset, lifestyle, and habit shifts that helped my client Bec lose 10kg, keep it off, sculpt her body AND run her first half marathon—without restriction or burnout.

This episode is NOT about how long she was in a calorie deficit.

This episode dives deep into:

• The mindset that was keeping her stuck for years (and how we broke it)

• Why her first step was NOT fat loss, but actually maintenance

• How eating the "bad" food she loves every day helped her gain control around food

• What emotional eating really signals—and how to shift it

• Why perfectionism might be the reason you’re not seeing results

If you’ve lost weight before but keep regaining it—or you’re scared that eating more will undo your progress—this is the episode that will help you reframe everything for you.

Want more Strategy based tips & tricks around how to navigate fat loss successfully? Check out the Fat Loss Series here:

https://podcasts.apple.com/us/podcast/97-fat-loss-series-1-are-you-still-making-these-fat/id1651978022?i=1000677528969

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

P.S.S. if you want help picking the right phase for your body goals, send me a DM. The Fit & Free Academy – RECOMP is where the real magic happens.

https://www.instagram.com/fitandfreeacademy/