Struggling with skinny fat? I trained hard, ate “clean,” but still had stubborn belly fat and no muscle tone, until I completely changed my approach.

Discover how I went from skinny fat to toned and confident in a bikini by eating more, training less, and using smart body recomposition.

In this weekly ep I share:
• How intentional nutritional phases transformed my body
• Why eating real food with carbs fixed my energy, cravings, and progress
• The power of rest days and quality training over daily workouts
• My high-protein meals during a fat loss deficit (35g+ protein ravioli & more)
• Mindset shift: food is fuel, not the enemy

As an exercise physiologist and sports nutritionist, I help women lose stubborn fat and build muscle without counting calories.

3-Week Reset link below 👇
https://lauraswingler.com/reset

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

https://youtu.be/1wPZRHu_Jvo

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 realistic full week of eating for fat loss, I’m showing you exactly what I eat to stay lean without calorie counting, without tracking, and without cutting out foods I love. This is how I structure my meals during a fat loss phase while still prioritizing balanced nutrition, high-protein meals, and sustainable habits that actually stick.

You’ll see how I transitioned from a muscle building phase to a fat loss phase, how I adjust my portions (not obsessively track calories), and how I build every meal using protein, carbs, fats, and fiber, so I stay full, energized, and consistent.

This isn’t a “perfect” or restrictive diet. This is real life fat loss. Think simple meals, repeatable routines, easy meal prep, and flexible eating that works long-term.

In this ep, I cover:

A full week of meals for fat loss (no calorie tracking)
How to build a balanced plate for weight loss
Easy high-protein meal ideas (breakfast, lunch, dinner, snacks)
My fat loss routine (steps, workouts, daily habits)
Realistic weekend eating
How to stay consistent even when you’re tired, busy, or unmotivated
Smart food swaps and portion control for a calorie deficit

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

https://youtu.be/Tih-3wbUF40

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 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

If you’ve been stuck in the cycle of under-eating, overdoing cardio, chasing weight loss, and wondering why you still don’t look toned, lean, or feel your best, this one will hit home. I talk through why I’m focusing on muscle building before entering a fat loss phase, how I’m approaching body recomposition for Thailand, and why playing the long game matters if you want sustainable results.

In this ep, I share:

- my current body recomp plan
- a realistic gym and work routine
- high-protein Thai green curry meal prep
- thoughts on fat loss vs muscle building
- why low calories and too much exercise can backfire
- birthday celebrations, balance, and healthy lifestyle habits
- a behind-the-scenes look at my week as an exercise physiologist and coach

This is the kind of fitness journey I wish more women saw online - less extremes, more strategy. Because body recomposition is not about punishing yourself. It’s about fuelling properly, training with intention, building muscle, supporting your hormones, and creating a body that looks strong, lean, and healthy over time.

Whether you’re into body recomp, high-protein meals, women’s fitness, realistic wellness routines, or healthy habits that actually fit real life, I hope this gives you both motivation and a better perspective.

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

https://youtu.be/fi8GkyDj1fE

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

Join my weekly podcast as I push through a 12-month glow-up in my 30s. No extremes, no calorie counting! Right now in my muscle-building phase, I'm intentionally gaining weight to build muscle and get more definition!

Come meal prep easy high-protein lunches (chicken salad sandwiches on high-fibre bread), make Ninja Creami protein ice cream (Easter cream egg edition), cook simple macro-balanced Mexican beef mince bowls (5% fat), and prep chocolate mousse for a Drive to Survive dinner party with me!

In this ep - real talk on body recomp:
why the scale and jeans lie,
how progress photos + gym strength beat emotional decisions
overcoming negative self-talk
and staying locked in for long-term gains.

Plus glute-focused gym session (hip thrusts, Bulgarian lunges), mindset tips to stop self-sabotage, and balanced eating without decision fatigue.

Subscribe for more real fitness talk! 💪

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

https://youtu.be/dt3EI80Cu2g

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

I finally stopped self-sabotaging with food, and my body completely transformed.

Listen as I share my real story: how I overcame emotional eating patterns tied to anger, boredom, depression, and working from home. No extremes, no calorie counting: just practical steps that helped me break the cycle.

In this episode (Week 18 of my 12-month body recomposition mission):

My top 3 game-changing tips to stop emotional eating forever

Plus: high-protein meal prep (creamy mushroom pasta), intuitive eating on holidays/trips, maintaining balance in a muscle-building phase, and why feeling "fluffy" is normal right now.

If you're ready to stop emotional eating, achieve body goals sustainably, build muscle without extremes, and gain food freedom: hit play!

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

https://youtu.be/O7Dnj5Wg4bA

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