Free n’ Fit

Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application   Let’s finally get you results that last!   CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Faceboo...

You know protein is important… but how do you actually hit your numbers when you’re running around, working, parenting, or just trying to survive the day?   In this episode, I’m breaking down why protein is so essential for fat loss, hormones, recovery, and hunger — and exactly how to hit your protein goals even when life feels like chaos. No more relying on shakes all day or skipping meals and tr...

In this episode, we’re digging into the real reasons you feel stuck with fat loss — from weekend bingeing to obsessive food thoughts, plateaus, protein struggles, and more. But we’re not staying surface-level. I’m breaking down what’s actually going on with your metabolism, hormones, and mindset so you can finally understand what your body needs and stop spinning in circles.   Whether you’re tired...

In today’s episode, I’m busting 5 fitness myths that are secretly holding you back from seeing real progress. If you’ve been confused about cardio, lifting weights, soreness, spot reduction, or how often you should change your workouts, this one’s for you.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive...

Still feeling hungry even after hitting your macros? In this episode, I’m breaking down why that happens, how blood sugar, meal composition, stress, and sleep all play a role — and what to actually do about it. You’ll learn simple strategies to manage real hunger (not just cravings) without derailing your goals or falling into the all-or-nothing mindset. Plus, I’ll show you when it’s okay to eat m...

In today’s episode, I’m opening up about my personal journey — from battling bulimia for 12 years to finding food freedom and building a healthy relationship with my body. I’m sharing the biggest lessons I learned about restriction, binge cycles, hormones, and the real steps it takes to heal your relationship with food. If you’ve ever felt stuck, guilty, or afraid around food, this episode will gi...

In this episode, I’m walking you through five questions you should be asking yourself about fat loss — but probably aren’t. If you’re tired of quick fixes, constant restarts, and feeling stuck, this episode will help you get clear on what really matters for long-term success. Grab your coffee, take some notes, and let’s get real about what it actually takes to lose fat and keep it off — without gi...

Are carbs the reason you’re not losing weight — or are they the missing piece?   In today’s episode, I’m busting one of the biggest fitness myths out there: that carbs are “bad” and need to be cut to get results. The truth? Carbs are essential if you want to build muscle, burn fat, recover faster, and actually enjoy your nutrition.   I’m walking you through 5 science-backed reasons carbs aren’t ju...

What if your biggest regret at the end of your life isn’t that you weren’t thinner—but that you spent so much time trying to be?   In this raw, personal episode, I’m sharing my own story of struggling with body image, restrictive eating, and a 12-year battle with bulimia. From the age of 17, my life revolved around food, weight, and chasing an impossible ideal. But no matter how thin I got, it was...

Most people think the key to fat loss is eating less. But what if the real problem is that you’re not eating enough?   In this episode, I break down 5 clear signs your body might actually need more food—yes, even if you’re trying to lose weight. From stalled fat loss to brain fog and binge cravings at night, these are the red flags that your current approach may be doing more harm than good.   Whe...

In this episode, I’m breaking down exactly how to start tracking macros without the overwhelm. Whether you’re aiming for fat loss, muscle gain, or just more awareness around food, this step-by-step guide will walk you through everything—from understanding what macros are to setting your targets, using a tracking app, and building meals with confidence.   Grab my free “Food Freedom” Guide here:  ht...

In this episode, we’re talking about the biggest mistake people make when it comes to getting ready for summer: waiting until the last minute.   You’ll learn: Why crash diets and quick fixes don’t work How extreme dieting affects your metabolism, cravings, and muscle What to do instead to actually feel confident this summer (and keep your results) The exact steps to start now—without starving or s...

Woke up bloated and panicking after a big meal or a full-on food fest? Don’t worry—you didn’t ruin your progress.   In this episode, I break down what really happens in your body after overeating (hint: it’s mostly water and digestion), plus the exact steps to bounce back without guilt, restriction, or overcompensating.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   R...

Think building muscle is just for bodybuilders? Think again.   In this episode, I’m sharing 9 science-backed reasons why building muscle is one of the best things you can do for fat loss, longevity, hormones, mental health, and everyday strength.   If you’re stuck in “I just want to lose weight” mode, this will shift your mindset—and your results.   🎧 Tune in and start building a stronger, health...

Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application   Let’s finally get you results that last!   CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Faceb...

Feeling intimidated at the gym? You’re not alone. In this episode, we’re breaking down exactly how to build confidence—whether you’re a total beginner or just nervous in the weight room. From creating a game plan to shifting your mindset, you’ll get simple, actionable tips to help you walk into any gym with purpose, clarity, and self-belief. Because confidence isn’t something you’re born with—it’s...

Ever felt dizzy, lightheaded, or straight-up nauseous during a workout? You’re not alone—and no, you’re not doing something wrong. In this episode, we break down exactly why that sick feeling hits mid-session, what your body’s trying to tell you, and the simple tweaks that can help you train without the nausea. From hydration to meal timing to breathing tips, this one’s packed with actionable advi...

Had a rough day and suddenly find yourself elbow-deep in snacks? You’re not alone—and it’s not a willpower issue. In this episode, we’re unpacking why stress eating happens (especially at night), how to recognize your triggers, and what you can do instead so food isn’t your only coping tool. Walk away with practical, guilt-free strategies to stop the cycle and feel more in control—without giving u...

You say you know what to do—but if that were true, you’d have the results to show for it. In this episode, we’re breaking down why just knowing isn’t enough and what’s actually keeping you stuck. From lack of accountability to overcomplicating things and letting emotions take over—this is your reality check. If you’re tired of spinning your wheels, it’s time to stop talking and start doing. Let’s...

Not sure where to start with supplements? This episode breaks down the basics—what’s worth it, why it works, and how to build a simple, effective supplement routine.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here...

Feeling stuck or frustrated with your progress? In this episode, we dive into the habit that can change everything: doing the hardest thing first. Whether it’s your workout, meal prep, or a tough decision you’ve been avoiding, tackling it early creates momentum, builds confidence, and makes the rest of your day easier. I’ll show you why procrastination keeps you trapped—and how acting before you “...

In this episode, we break down why 1,200 calories isn’t enough and why most women actually need 2,000+ to thrive. Learn how chronic under-eating damages your metabolism, steals your energy, and keeps you stuck. I’ll show you why eating more is the key to feeling stronger, building muscle, and finally breaking free from diet culture.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit...

Ever feel like you just can’t trust yourself around food—whether it’s sweets, chips, or even a bowl of pasta? You’re not alone. In this episode, we break down why you feel out of control around food (hint: it’s not a lack of willpower) and exactly how to rebuild that trust. No guilt, no crazy food rules—just real, actionable strategies that actually work.   Grab my free “Food Freedom” Guide here: ...

In this episode, we’re breaking down why you might be lifting weights but still not seeing the muscle definition you want. I cover one of the biggest reasons behind this: you’re likely not lifting heavy enough to stimulate true muscle growth. You’ll learn how muscle actually grows, how to know if you’re challenging yourself enough, and simple steps to start progressing faster in the gym. If you wa...

Think you’ve hit a plateau just because the scale isn’t moving? Not so fast! In this episode, I break down what a real plateau is, how long it actually takes to hit one, and what to do if you’re stuck. Plus, I share smart strategies to break through without wrecking your metabolism.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   I...