Free n’ Fit

In this episode, I share how the “I’ll start in January” mindset kept me stuck for years and why waiting for the new year often does more harm than good. I’ll walk you through the simple mindset shift that helped me break free from all-or-nothing thinking and show up for myself during the holidays—without feeling restricted. You’ll learn: •Why small, consistent choices in December matter •How to f...

In this episode, I’ll show you how to handle holiday food pressure without guilt or derailing your goals. •Why It Happens: Food is tied to celebration and love, but saying no is about boundaries, not rejection. •Handling Food Pushers: Use strategies like the Compliment + Decline, Blame It on Timing, or being honest about your goals. •Staying Mindful at Events: Don’t arrive hungry, pick foods you l...

In this episode, we’re tackling the frustrating reality of fat loss not being linear. I break down why the scale doesn’t always reflect your progress and how fluctuations, plateaus, and even temporary gains are completely normal. You’ll learn about the factors affecting your weight, like water retention, digestion, and muscle repair. Plus, I share how to shift your focus from daily numbers to long...

In this episode, I talk about why tracking your food is so important for hitting your health and fitness goals. I share how it helps you understand what you’re eating, set realistic goals, and stay accountable. I also go over some easy ways to track your food, like using MyFitnessPal and logging meals as you go. Plus, I give tips on staying consistent and flexible with your tracking. By the end, y...

In this episode, we tackle the question: What do I do when I’m still hungry after hitting my macros? We break down why this happens and share practical tips to manage it. •Food Volume: Low-volume, high-calorie foods (like nuts) can leave you feeling hungry. Balance them with high-volume, low-calorie foods like veggies. •Micronutrients: Lack of vitamins and minerals can mess with hunger signals, so...

The holidays are here, and so are the treats! 🎄🍪 In this episode, we talk about how to enjoy all your favorite holiday foods without the stress or guilt. From shifting your mindset to savoring your faves, we've got practical tips to help you stay balanced this season. Tune in for easy ways to enjoy the festivities without overdoing it. Plus, learn how to handle food pushers and keep your week on...

In this episode, I'm sharing my personal journey of struggling with food and body image, and how I finally learned to break free from the constant anxiety. I dive into the moments when food would control my life and the steps I took to shift my mindset, letting go of guilt and embracing balance. If you've ever felt like food is holding you back from enjoying life, this episode is for you. Tune in...

In this episode, we’re diving into the hidden dangers of under-eating. From slowing your metabolism to triggering hormonal imbalances, drastically cutting calories or skipping meals can sabotage your health and weight loss goals. Here’s what we cover: Metabolic slowdown: Eating too little forces your body to conserve energy, making fat loss harder. Hormonal impacts: High cortisol, low thyroid func...

In this episode, we’re uncovering the real truths about weight loss—no gimmicks, no quick fixes, just practical strategies that actually work. If you’ve been caught in the cycle of fad diets or frustrated by inconsistent progress, these insights will help you create a sustainable, effective approach to fat loss. Here’s what you’ll learn: 1️⃣ Sustainable fat loss takes time. Forget crash diets and...

In this episode, we’re breaking down the basics of macronutrients—also known as macros—and why they’re essential for your health and fitness goals. If you’ve ever wondered what macros are or how to balance them in your diet, this is the episode for you! We’ll cover: 1️⃣ Carbohydrates – Your body’s main energy source, the difference between simple and complex carbs, and how to prioritize whole food...

In this episode, we’re diving into the six biggest mistakes that held me back from reaching my fitness goals—and the mindset shifts that changed everything. These are common traps many of us fall into, from assuming healthy eating guarantees weight loss to overdoing cardio while neglecting strength training. I’ll break down why focusing solely on calories, setting unrealistic deadlines, or cutting...

In this episode, I'll be talking about how our actions need to match our goals. We all have dreams of getting fit, starting new projects, or living healthier, but how often do we actually take the steps to make those dreams a reality? I’ll share some relatable stories, explore why it’s easy to get stuck in the same pattern, and challenge you to stop making excuses. By the end, you’ll be ready to t...

In this episode, I’m diving into my messy relationship with food, especially how donuts played a big role in my ups and downs. I’ll share some of my struggles with emotional eating and my journey to find joy in food again. Let’s talk about the lessons learned and how we can all find those little moments of happiness.    Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Rea...

In this episode, we’re diving into why strength training is where it’s at for losing fat and getting toned. Sure, a lot of people think cardio is the way to go, but I’m breaking down how strength training really helps rev up your metabolism and keep the calories burning long after your workout. We’ll cover some awesome benefits of strength training. Even though cardio has its benefits, too much of...

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:...

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:...

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:...

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:...

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:...

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:...

In this episode, we'll explore how alcohol acts as a toxin in the body, slowing down metabolism for hours and leading to potential fat storage. We'll break down the calorie content of common drinks and discuss how easily they can derail your weight loss efforts. Additionally, we'll touch on the hidden calories, the hormonal effects of alcohol, and the long-term health implications of chronic drink...

🎙️ In this episode, i'm joined by my good friend Simon, who reflects on his incredible journey after losing over 150lbs in just a year. As he prepares to compete for the second time, we dive into his mindset, the challenges he's faced, and the accomplishments he's achieved along the way. Follow him on instagram at https://www.instagram.com/goliath_gg/   for more insights on his journey! 💪   Grab...

In this episode, I'm diving into the messy world of crash diets and why they just don't work. If you’ve ever found yourself stuck in the cycle of losing and gaining the same few pounds, chasing those quick fixes that leave you feeling deprived and frustrated, 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’...

In this episode, I talk about the often-overlooked concept of diet breaks and how they can positively impact your weight loss journey. We'll explore what diet breaks are, the different types—including maintenance, structured refeed, and flexible diet breaks—and why incorporating them into your routine can be a game changer.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide...

In this episode, we’re diving into the importance of really getting to know your body and how it affects your eating habits. We all know how confusing it can be to hop from one diet to another, especially with all the noise on social media. I share my own journey of learning to listen to my body’s hunger cues and emotions—something many of us overlook. We’ll talk about why it’s important to pay at...