Free n’ Fit

Ever feel bloated, sluggish, or just off after a protein shake or bar? In this episode, I break down why that happens, how artificial sweeteners and fillers impact digestion, and how to hit your protein goals using real, whole foods without the discomfort.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   If you’re tired of restricti...

In this episode, I sit down with my client Deanna, who lost 18 lbs in my program—but her transformation goes far beyond the scale. She shares how she overcame the dieting cycle, built a sustainable routine, and became a stronger, more confident version of herself.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   If you’re tired of r...

Struggling with energy crashes, constant cravings, or feeling unsatisfied after meals? In this episode, we’re diving into how to balance your plate with protein, fiber, and healthy fats to keep your blood sugar stable, boost energy, and support long-term health.   🔥 What you’ll learn: •Why blood sugar spikes and crashes make fat loss harder •How to build a balanced plate for steady energy and few...

Just started reverse dieting and freaking out because the scale went up? Don’t panic! In this episode, I break down why this happens, why it’s NOT fat gain, and what your body is actually doing during this phase.   Check out this episode: WHY EATING TOO LITTLE IS HOLDING YOU BACK https://open.spotify.com/episode/6GxZgG3qLPv508eWofVfWD?si=c6500c61641f4b00     Grab my free “Food Freedom” Guide here:...

Ever lost weight on a diet program only to gain it all back? You’re not alone. In this episode, I break down why restrictive programs like Beachbody and Weight Watchers fail in the long run, how they slow your metabolism, mess with your hunger signals, and leave you feeling stuck in an endless cycle.   Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu   CONNECT WITH ME ONLINE...

In this episode, I sit down with Simon to talk about something many competitors face but rarely discuss—post-show depression. After months of extreme discipline, peak conditioning, and stepping on stage, the aftermath can hit harder than expected.   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...

My client Erika used to think skipping meals and fasting was the only way to lose weight… but all it did was leave her hungry, frustrated, and stuck. She knew nothing about workouts or nutrition—until she joined my program.   Now? She’s down 15 pounds, eating MORE food than ever, enjoying breakfast with her family again, and feeling strong in the gym!    This episode is a must-listen if you’ve eve...

This episode is a deep, personal look into my experience with bulimia—the struggles, the dark moments, and how I eventually found my way to healing. I know firsthand how isolating it can feel, and I’m sharing my story in hopes that it helps someone feel less alone.   DISCLAIMER: I’m not a doctor or therapist, and this isn’t medical advice. I’m simply sharing my journey. If you’re struggling, pleas...

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/ Facebook:...

Feeling stuck in your body? Avoiding the mirror? This episode is your wake-up call.   We’re talking about the power of taking “before” photos—even when it’s uncomfortable—and why waiting for the “perfect time” to start is keeping you stuck.   Key Takeaways: ✔ Why “before” photos are proof of your progress ✔ The perfect time doesn’t exist—start NOW ✔ Putting yourself last is costing you more than y...

Struggling with the all-or-nothing mindset? Feeling like one bad meal or missed workout ruins everything? Let’s break that cycle. In this episode, we dive into why this mindset keeps you stuck and how to shift toward balance and sustainability so you can finally see progress—without guilt or burnout.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinnin...

Skipping meals may feel like a time-saver or calorie-cutter, but it’s likely the reason you’re overeating later. In this episode, we dive into: •How skipping meals impacts your hunger hormones and metabolism. •Why it leads to cravings and fat storage, not weight loss. •Simple tips to eat consistently and feel in control.   💡 Key Tip: Eat balanced meals every 3–4 hours with protein, carbs, and hea...

Binge eating isn’t about willpower—it’s your body’s way of signaling it’s missing something. In this episode, we break it down: •Why nutrient deficiencies lead to cravings. •How hormones like ghrelin, leptin, and cortisol affect hunger. •Simple tips for building balanced meals to prevent binges.   💡 Key Takeaways: 1.Eat consistently—don’t skip meals! 2.Balance your meals with protein, healthy fat...

In this episode, we’re diving into a topic so many women over 40 can relate to: the challenges of fat loss. Hormonal and metabolic changes can make it feel impossible, but the truth is, your body isn’t fighting you—it’s changing, and you can work with it instead of against it.   Here’s what we cover: •Why Fat Loss Feels Harder After 40: How hormonal shifts (like lower estrogen and higher cortisol)...

In this episode, I’m sharing all the lessons I wish I’d known when I first started lifting weights. From nutrition to training programs, I’m breaking down the mistakes I made and how you can avoid them to fast-track your progress.   Here’s what I cover: •Why proper nutrition (protein, carbs, and overall calories) is the key to building muscle •The importance of following a structured program inste...

In this episode, we’re diving into a frustrating topic: why those last 10 pounds won’t budge and why your approach might be working against you.   I break down: •How low-calorie diets and overtraining lead to metabolic adaptation •Why your body holds onto fat when you eat less and train more •The harmful effects of chronic dieting on your hormones and metabolism •How reverse dieting can repair you...

In this episode, I’m getting real and raw about my eating disorder recovery and the past 13 years of my life.   I share what it was like moving from the Czech Republic to Chicago at 22, how I ended up in a really dark place with bulimia, and what it took to turn things around. This is my story – the struggles, the lessons, and how I found a way to heal. If you’ve ever felt stuck or struggled with...

In this episode, we’re diving into a common but frustrating problem: why doing more—whether it’s endless cardio, cutting calories too low, or grinding harder in the gym—can actually stall your progress.   Here’s what you’ll learn: •How overdoing cardio and under-eating impacts your metabolism and hormones. •Why stress, poor sleep, and lack of recovery are holding you back. •The role of cortisol, l...

Gaining weight during a reverse diet can feel frustrating, but it’s often a normal and necessary part of the process. In today’s episode, we’re diving into why this happens and why it’s not something to fear.   Here’s what you’ll learn: •How metabolic adaptation impacts your weight during a reverse diet. •Why water retention, food volume, and hormonal recovery are temporary factors. •Why this phas...

In this episode, I’m breaking down the most common fitness mistakes that might be holding you back from reaching your goals. We’re talking about why “eating healthy” isn’t always enough, how to make your workouts more intentional, the underrated benefits of walking, and why sleep is the ultimate game-changer.    Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to st...

In this episode, I’m sharing how goal setting can transform your life by providing clarity, focus, and motivation, and I’ll walk you through my personal system for breaking down yearly goals into actionable weekly and daily steps to help you stay consistent and achieve your biggest dreams.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your whee...

Hey friends! After all the Christmas indulgence, you might feel like hitting “reset.” And of course, social media is full of detox teas and juice cleanses promising a quick fix. Spoiler alert: You don’t need them.   In this episode, I’m breaking down why detoxes are a scam, how your body already detoxes itself, and what actually works to feel good again.   Grab my free “Food Freedom” Guide here: ...

In this episode, I’m talking about why protein powders and bars might leave you bloated, how whole-food protein sources are easier on your body, and how to build a high-protein day without supplements.   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 t...

Ever wonder how I stay motivated? Here’s the truth: I don’t. Motivation is fleeting—it comes and goes. What truly matters is discipline. Discipline builds consistency, and consistency is where transformation happens.   I’ll share the mindset shifts that help me stay disciplined, even when I don’t feel like working out, hitting my steps, or prepping meals.   Key Mindset Shifts: 1.Focus on the feeli...

In this episode, I’m sharing practical tips to navigate holiday meals without guilt or stress. We’ll cover how to balance enjoying your favorite dishes, staying mindful, and keeping your progress on track—all while focusing on what really matters this holiday season. 🎄✨   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tire...