In this episode, I share my honest body recomposition journey at maintenance calories during a performance phase, focusing on building muscle while losing fat at the same time. Get the full 8-week review: progress photos before and after, weight trends explained (including hormonal fluctuations), strength gains in hip thrusts and chin-ups, overcoming negative self-talk and disordered eating triggers, plus my exact game plan moving forward.

Perfect for women in their 30s wanting to look better than in their 20s, anyone chasing sustainable fat loss, muscle building, strength training progress, or balanced nutrition without restriction. Learn how to measure real progress, implement progressive overload, deload properly, and navigate social events during Christmas season – all while prioritizing mental health and body confidence.

OR watch the video for the full visual scoop!

https://youtu.be/b9GxKizCm70

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

Tired of yo-yo dieting, all-or-nothing mindset, emotional eating triggers, negative self-talk, and constant comparison spirals ruining your body transformation?

Join me on my fitness journey as I share the fitness progress from week 7 of my 12-month mission! Discover how cultivating a new weight loss mindset and implementing healthy habits led to significant fat loss and a flatter stomach without extreme diets or calorie counting. This video shows the real behind-the-scenes of achieving sustainable results and boosting confidence. 🤍

In this ep I dive deep into how to turn comparison into your superpower, stay consistent during busy social seasons, handle missed gym sessions without spiraling, and pivot when life throws curveballs (like a broken down car!).

Weekly meal planning, grocery hauls, high-protein meal prep recipes (marry me chicken pasta bake, ham & cheese egg muffins, spicy tuna bowls), adaptable workouts, journaling for mental health, and mindset shifts to break all-or-nothing thinking forever.

Perfect for women in their 30s wanting to look better than their 20s, overcome binge-restrict cycles, build self-trust, and achieve lasting fat loss with flexible nutrition and strength training.

OR watch the video for the full visual scoop!

https://youtu.be/DqNHRMuA62s

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 tired of yo-yo dieting, emotional eating, binge-restrict cycles, and feeling guilty every time you crave chocolate or pasta – this video will completely change how you see food forever.

In this week’s full day of eating + training vlog (Ep 138), I show you exactly how I eat chocolate, pasta, and bread EVERY single day while staying lean, and get stronger in the gym in my 30s.

We'll dig into:

- How to stop emotional eating and binge eating using 3 simple journal prompts
- Why including chocolate daily actually helps you stay lean (reverse psychology that works)
- Full body workout for women – best glute exercises for that shelf + round bum
- High protein meal prep ideas that are delicious and stop night-time overeating
- How to eat at maintenance, fuel performance, and still see body recomposition AKA losing fat AND building muscle at the same time
- Ditching food rules, all-or-nothing mindset, and diet culture for good

Drop a 🍫 in the comments if you’re ready to eat chocolate guilt-free and still get results!

OR watch the video for the full visual scoop!

https://youtu.be/sNQBePg_FJM

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