Free n’ Fit

In this episode, we're busting the myth that lifting weights will make women bulky. If you’ve ever thought, “I don’t want to look like a bodybuilder,” this one’s for you! We’ll chat about why you really don’t have to worry about getting big muscles and how strength training can actually help you tone up, boost your metabolism, and keep your bones strong—especially as we age. We’ll also dig into me...

In this episode, I want to talk about the importance of truly understanding your body when it comes to food and weight loss. A lot of us struggle with knowing if we’re eating because we’re actually hungry or if it’s tied to our emotions. It can get overwhelming, especially with all the diet trends out there that make us question our own choices. I share my personal journey and how I learned to rec...

In this podcast, I share how I lost weight while on vacation in Italy by sticking to my day-to-day routine, even without working out at the gym and lifting any weights! If you struggle with gaining weight on vacation, this is packed with valuable tips to help you stay on track and feel great when you return home!   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to...

In this episode, I’m getting real about my two-year struggle with hypothalamic amenorrhea and what it took to get my period back. I'll share the ups and downs, the changes I made in my life, and how I finally found balance again. Whether you’re dealing with similar issues or just want to hear my story, I hope this episode encourages you and helps you understand your own body a little better. Tune...

In this episode, we dive deep into the concept of reverse dieting, a crucial approach for those who have been dieting for an extended period and struggling with plateaus or negative health effects. Reverse dieting involves gradually increasing calorie intake after a phase of calorie restriction, with the goal of rebuilding your metabolism and improving overall health. We'll explore the signs that...

In this podcast, we’re tackling an important topic—muscle loss as we age. After we hit 30, many of us can lose about 3 to 8% of muscle mass each decade, thanks to natural changes in our bodies. This loss can lead to decreased strength and mobility, making daily tasks tougher. So, why does this happen? We will cover it all in this podcast. Remember, you don’t need to jump into intense workouts. Sta...

In this episode, we’re tackling the post-vacation weight gain struggle! If you stepped on the scale and noticed some extra pounds, don’t freak out—it's totally normal! We’ll chat about why that happens, like water retention from all those vacation meals and taking a break from workouts. Plus, I’ll share some super simple tips to get back on track without the stress.  Let’s focus on staying hydrate...

In this episode, we tackle the topic of weight loss plateaus. What exactly is a plateau? It’s often mistaken for a lack of progress when, in fact, weight fluctuations are completely normal! We explore the causes of these fluctuations, from water retention and food intake to exercise and hormonal changes. Key points include: Identifying a True Plateau: Look for consistent weight changes over severa...

In this episode, we dive deep into the struggles many face with weight loss, particularly how constantly cutting calories can lead to a frustrating cycle of hormonal imbalances, fatigue, and difficulty losing weight. I share the inspiring journey of our client, who has been working with us for over a year, and her transformation is absolutely amazing. I believe many of you will resonate with her s...

Today we're diving into the struggle with consistency in your fitness journey. Many of us start strong, fixating on our goals, but then fall back into old habits, leading to frustration and lack of progress. In this episode, I'll share insights on overcoming the yo-yo cycle of motivation. Here are some key takeaways: Focus on the Process: Enjoy your journey, making it sustainable instead of strict...

In today's episode, we are talking about a supplement that you should consider taking: creatine.   Creatine is one of the most researched supplements on the market, with many studies showing improved strength gains, increased lean body mass, and overall better performance in physical activities. If you’re trying to gain muscle and get stronger at the gym, creatine can definitely help—and it’s very...

In this episode, I’m opening up about my experience with competing after spending 12 years battling an eating disorder.   It’s an honest chat about how competing has its highs and lows, and I’m laying it all out there—no sugarcoating! I’ll talk about the challenges I faced and how it felt to push my body to its limits. Competing was definitely one of the toughest things I've ever done, but I would...

Welcome to the very first episode of FIT & FREE podcast! In this deeply personal and impactful episode, I’m opening up about my 12-year battle with bulimia and the journey that led me to recovery. Get my FREE "FOOD FREEDOM" GUIDE  coach.vigorfit.ca/bio CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube: ht...