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

Watch this on Youtube - https://www.youtube.com/playlist?list=PLMqUdKeB9WkiTeudwZQtwm-ZGdLrGHvq_

Struggling to lose fat and tone up, even though you’re eating clean and working out? This episode shows you how to drop 5kg and get lean by Summer 2025 - without restrictive diets or tracking calories.

📍 This is for you if:

• You’ve restarted “being good” every Monday (and lost count)

• Your pants are tighter and it’s messing with your confidence

• You want to be consistent… but don’t know where to start

🎙️ In this episode, I break down:

• Why relying on willpower won’t help you lose fat or keep it off

• The 3 things you need to do consistently to lose fat (and stop starting over)

• The weekly routine that makes food planning feel easy—even for busy women

• How to create a nutrition and training plan that works with your life

📥 Grab your free weekly meal planning template to start applying this straight away. https://www.lauraswingler.com/freemealplanner

👙 Let’s get to work.

🔔 Subscribe for weekly fat loss & body recomposition tips designed for busy women who want to look toned - without food guilt or cardio punishment.

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

Subscribe to the Podcast - https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

50% off on the Actually Look Like You Work Out Cookbook - https://www.lauraswingler.com/eatthisinstead

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

You try to keep junk food out of the house…

But the second you finally let yourself have one spoon of peanut butter - or a handful of fries - you spiral. You keep going.

And you promise yourself:

“I’ll just be better tomorrow.”

Sound familiar?

In this episode, I’m sharing how my client Sally went from constantly losing control around peanut butter to feeling strong, in control, and actually seeing results that last.

Not because she restricted harder.

But because we changed why she was spiraling in the first place.

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/

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/