Free n’ Fit

#101 This 10-Min Trick Boosts Fat Loss

Overtraining? Eating clean? Still bloated, tired, or stuck?
 
This episode breaks down how something as simple as elevating your legs can help regulate your nervous system, lower cortisol, improve digestion, and support fat loss — especially if your body’s been stuck in “fight or flight.”
 
FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y
 
FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J 
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#100 The Protein Timing Mistake That’s Holding You Back

You hit your daily protein goal — but does when you eat it actually matter? In this episode, we’re breaking down how protein timing can impact fat loss, muscle tone, and energy — especially if you’re already consistent with your nutrition.
 
You’ll learn how to space your meals for better results, when to eat protein around workouts, and why your late-night Greek yogurt might actually be helping more than you think.
 
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#99 Fix Your Energy Without More Coffee

Feel tired no matter how much sleep you get? This episode breaks down why exhaustion isn’t always about rest — it’s often about blood sugar, meal timing, and how you’re fueling your body. I’m diving into the hidden habits that tank your energy (like “naked carbs,” sugary drinks, or under-eating all day), plus simple, realistic food strategies to help you feel steady, focused, and energized again.
 
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#98 How to Stay on Track Without Meal Prep

No time to prep? No problem. In this episode, I’m sharing exactly how to stay on track when life gets chaotic and cooking just isn’t happening. You’ll get real-life, zero-cook meal ideas, busy-week grocery staples, and smart tips for eating out—without starting from scratch every Monday.
 
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Because consistency isn’t about being perfect—it’s about knowing how to pivot.
 
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#97 How to Prep for Vacation Without the Crash Diet

If you’ve ever slashed calories, doubled your workouts, and tried to “fix” your body two weeks before a trip—only to end up bloated, exhausted, and frustrated once you get there—this episode is for you.
I’m breaking down what really happens when you panic diet before vacation, why the quick weight loss isn’t actually fat loss, and how that restriction sets you up to feel worse, not better. More importantly, I’ll walk you through a smarter way to prep so you can show up feeling strong, confident, and actually enjoy your time away—without the post-trip guilt.
 
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#96 The Truth About PMS: Hormones, Hunger & Mood Swings

Feel hungrier, moodier, or more tired before your period? It’s not in your head—your hormones are shifting big time. In this episode, I break down what’s really going on with your metabolism, cravings, energy, and mood—and how to work with your body, not against it.
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#95 The Fat Loss Mistakes Sabotaging Your Progress

You’re eating clean, hitting workouts, and still not losing fat? This episode breaks down why. I’m walking you through 6 sneaky mistakes that sabotage your progress — even when you’re doing everything “right.”
 
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#94 Over 40 and Gaining Weight? This Is Why

Think your metabolism is broken after 40? It’s not — but it is changing. In this episode, I break down what’s actually happening with your muscle, hormones, and fat-burning ability as you age — and what you can do to take back control.
 
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#93 Alcohol & Fat Loss: The Truth No One’s Telling You

It’s not just the calories in your drink — it’s what alcohol does after you drink it. In this episode, I break down how alcohol impacts fat burning, metabolism, hormone balance, and recovery — and why even a few drinks can slow your fat loss progress for days.
 
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#92 Always Tired and Craving Sugar? This Is Why

If you’re tired, craving sugar 24/7, or stuck in a fat loss plateau — this episode is for you. I’m breaking down exactly how blood sugar impacts your energy, hunger, fat storage, and cravings — and what you can do about it without cutting carbs.
 
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