Fit and Free Academy

Fit and Free Academy Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Fit and Free Academy, Sports & Fitness Instruction, Brisbane.

18/05/2026

I used to call myself fat everyday, I would restrict myself, smash cardio and lose weight, but when I looked in the mirror I still wasn’t happy with my body. As soon as I stopped restricting the weight would come straight back on.

After working with hundreds of women I realised we were all making the exact same mistakes.

1. Thinking cardio will shrink your stomach. it won’t. Lifting will.
2. Losing weight without building muscle: you get smaller AND softer. You need both.
3. Hating yourself into changing. Beating yourself up when things are not perfect always leads to inconsistency.
4. Not Knowing how much to eat: you can’t build a toned stomach eating the wrong foods in the wrong amounts.

This is exactly what we fix inside RECOMP. Get a personalised BODY RECOMP plan. Stop the cardio obsession. Lose body fat. Build the muscle. Fuel the body properly. Ditch the all-or-nothing thinking that keeps you stuck.

That’s how your stomach actually changes.

Comment RECOMP and I’ll send you the details. 🔥

womensfitness nutritioncoach bodytransformation

17/05/2026

I used to call myself fat everyday, I would restrict myself, smash cardio and lose weight, but when I looked in the mirror I still wasn’t happy with my body. As soon as I stopped restricting the weight would come straight back on.

After working with hundreds of women I realised we were all making the exact same mistakes.

1. Thinking cardio will shrink your stomach. it won’t. Lifting will.
2. Losing weight without building muscle: you get smaller AND softer. You need both.
3. Hating yourself into changing. Beating yourself up when things are not perfect always leads to inconsistency.
4. Not knowing how much to eat: you can’t build a toned stomach eating the wrong foods in the wrong amounts.

This is exactly what we fix inside RECOMP. Get a personalised BODY RECOMP plan. Stop the cardio obsession. Lose body fat. Build the muscle. Fuel the body properly. Ditch the all-or-nothing thinking that keeps you stuck.

That’s how your stomach actually changes.

Comment RECOMP and I’ll send you the details. 🔥

womensfitness nutritioncoach bodytransformation

17/05/2026

5 signs you will never lose the lower belly and hip fat

1. You train 4-5 days a week, say no to pasta, add extra cardio after weights… then pull your leggings up in the morning wondering why your stomach looks the same.

2. You eat “good” all day - coffee, yoghurt, salad, protein bar - then 8:30pm hits and you’re picking at cereal, chocolate or peanut butter because you’re starving.

3. One dinner out, a few drinks, dessert or a messy weekend happens… and by Monday you’ve already decided you need to be stricter.

4. You keep choosing the workout that leaves you sweaty and wrecked, instead of the one that helps you build muscle and actually change shape.

5. You still think the answer is to eat less and do more, even though that’s what’s keeping you stuck with the same lower belly, hips and frustration.

The toned look you want doesn’t come from shrinking yourself down.

It comes from building muscle, fuelling properly and giving your body a reason to change.

If you are struggling I am so glad you found my account! 🍑

A few of my fav meals from the last few weeks. Everything has at least 35g protein(Dropping soon in the Fit & Free RECOM...
13/05/2026

A few of my fav meals from the last few weeks.

Everything has at least 35g protein

(Dropping soon in the Fit & Free RECOMP app ❤️🚀

ARE YOU EXCITED BY YOUR FOOD AND ARE YOU SEEING RESULTS??

11/05/2026

BODY RECOMPOSITION IS THE ANSWER

08/05/2026

“Toned” isn’t a type of workout. It’s the result of building muscle and reducing body fat.

If your weights, reps, or control aren’t improving week to week, your body has no reason to change.

So you stay stuck looking the same… even though you’re consistent.

You will start to look toned when:

🌶️your leg press goes up over time
🍫your glutes get stronger in bridges and hip work
🤏🏼your presses feel more stable and powerful
🍾you move from eccentrics to full chin ups

When you follow a structured gym program
and actually chase strength, your body stops just “burning calories” and starts reshaping.

That’s when your waist pulls in, your glutes lift, and your body finally looks like you train.🤏🏼🤏🏼🤏🏼

Hollow Hold 3x1min holds

RDLs 3x8
KAS Glute Bridge 3x8
Standing Overhead Dumbbell Press 3x5
Eccentric Chin Up 3x4
Back Extension 3x10-12
Seated Hip Abduction 3x10- 12

07/05/2026

At Christmas we went and visited my grandma Faye.

We were at her house and then she whips around the corner riding her lawn mower and I was in shock. It reminded me why I strength train and why I look after my help because the choices that we make today determines what our future looks like when we’re older.

And I don’t know about you but I want to be riding more moments when I’m 86.

05/05/2026

What would you bring???

To make the turkey burgers
500 ground turkey
½ teaspoon garlic powder
½ teaspoon onion powder
1 1/2 Tablespoons ketchup
1 Tablespoon Dijon mustard
1 teaspoon Worcestershire sauce
Handful or parsley

FRESH burger buns I LOVE the ones from bakery

Then red onion, tomato, lettuce for some freshness.

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Brisbane, QLD
4558

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