The best strategies to follow through your fitness goals and the importance of community

Most Valuable Lesson

The most valuable lesson from this conversation is that sustainable health and fitness journeys require self-awareness, consistency, and a supportive community. Marta emphasizes the importance of listening to your body, building healthy habits over time, and seeking accountability to stay on track. She also highlights the need for moms and busy individuals to prioritize self-care without guilt, as taking care of yourself enables you to better care for others.

Top 5 Between-the-Lines Lessons

1. Self-Care is Not Selfish: Prioritizing your health and well-being is essential, especially for moms and busy individuals. It’s not selfish—it’s necessary to show up as your best self for your family and responsibilities.

2. Small, Consistent Actions Build Habits: Sustainable fitness and health results come from small, consistent actions rather than drastic, short-term changes. Focus on building routines that work for your lifestyle.

3. Accountability Drives Success: Having a coach or support system to hold you accountable can make a significant difference in staying motivated and on track with your goals.

4. Guilt is a Barrier to Progress: Many moms and women feel guilty for taking time for themselves, but overcoming this guilt is crucial for long-term health and happiness.

5. Health is Holistic: Fitness isn’t just about exercise—it’s about nutrition, rest, stress management, and mental well-being. A balanced approach is key to sustainable results.

5 Actionable Steps

1. Start with Self-Awareness: Take time to check in with yourself regularly. Ask yourself how you’re feeling physically, mentally, and emotionally. Use this awareness to guide your health and fitness decisions.

2. Set Realistic, Small Goals: Instead of overwhelming yourself with big resolutions, focus on small, achievable goals. For example, start with drinking more water or taking a 10-minute walk daily.

3. Seek Accountability: Whether it’s through a coach, a support group, or a friend, find someone who can help keep you accountable and motivated on your journey.

4. Prioritize Nutrition: Use resources like Marta’s high-protein recipe book to make healthy eating easier and more enjoyable. Focus on balanced meals that fuel your body and support your goals.

5. Build a Supportive Community: Join online groups, fitness classes, or communities where you can share your struggles, celebrate wins, and find encouragement from others on similar journeys.

Transcript:

[Speaker 2]

Today is a very special day because we're having two lives and well two business chats and this one is going to be with Marta. She is a fitness coach and she's going to join me to talk about her coaching nutrition and accountability program, which actually is kind of amazing. On her website we made it in one week and she's honestly one of the best clients that I've ever had and all of the info about her programs honestly it's amazing what you can do with your health and to help you get back on track after messing up a lot on December.

Marta, I'm trying to, I swear to God, I sent you an invitation to join and I'm trying to accept your request to join but Instagram apparently hates me because everyone goes through this when you do an Instagram live because this is so annoying. At the beginning with the first business chats they could join right away and now it's like super tricky and complicated. I know you're here I can see you and I can see you but it just sort of resets and I'm sending you an invitation to join and it says that you cannot join so I don't know what's happening.

Maybe we should just have a chat instead of just reading information instead of a live. I don't know. I'm here.

Yay, I cannot see you. Wait, where are you? I'm here.

I can hear you but I cannot see you. Are you hiding from me?

[Speaker 1]

Yeah, give it a few seconds. That's okay. How are you, Patricia?

How are you? I'm great. How are you?

I'm in a tank top but it's freezing out there.

[Speaker 2]

I do not envy you at all. Only the snow part but the cold is like no, we cannot do this. It's a little bit too much.

[Speaker 1]

It's gonna get really cold tonight. We're expecting a minus, not tonight, tomorrow night, minus 40. Wait, what?

Minus 40? Yeah, right now I think it feels like minus 32.

[Speaker 2]

How do you separate minus 32 from minus 40? Like to me, anything below 15 is like death zone. I cannot.

[Speaker 1]

You adjust. That's what I've realized. I'm not originally, so I'm in Canada, in Alberta.

I'm not originally from here but we've been here for three years now and you just adjust. You bundle up and you go on your way.

[Speaker 2]

I still cannot see you. I don't know what's happening. I can see myself and you.

Can you see me? Yeah. Like both at the same time, one up, one on the bottom?

Yeah. Then I guess we can pray that this thing is actually recording as it should because I cannot see you but it's fine. No problem.

How was your holidays, your New Year's, your Christmas time?

[Speaker 1]

It was good. It's over. To be honest, it's not one of my favorites.

Just a lot happens, right? Especially when you have kids. I feel like there's a big build up to it and then all of a sudden presents are done.

It's not about the material thing at the end of the day, right? It has to be about giving and being with your family. We have a small family so maybe that has a factor but there's a big build up to it and I find a lot of people get tired.

I work with a lot of women and moms and it's a very busy time for them. They get very, what do I eat? Am I eating too much?

They get into those mentalities that you have to just continue what you're doing. Don't think you have to do so much more. Remember, it's also a time for rest, a time to enjoy with your family.

Sometimes you have to disconnect. You should, actually.

[Speaker 2]

Are you taking on the New Year? Are you full of energy, let's go get this or are you taking it slow?

[Speaker 1]

In fact, it's just another week. You know what? To be honest, last week was a little bit slow getting back into the New Year but again, I still did my workouts.

Maybe not as heavy as usual depending on how you're feeling because some people, they're so built up from December then they get sick. Listening to your body. That's how I coach my clients because I work with moms.

I am a mom of four and I have had to learn myself to slow down. What are you rushing for? It's not going to happen overnight.

[Speaker 2]

That's true. It's a little bit at a time and it should be okay. Also, this week has been, I think it's the second week of the month, actually the second Monday of January that is usually Blue Monday.

A lot of people get the rush from the first week and then it kind of slows down because you want it all and you want it fast and then you realize you have a whole year ahead and it's very complicated to adapt.

[Speaker 1]

Exactly and that's why even looking at New Year's resolutions, you actually shouldn't. In fact, if you're on a fitness journey or health journey, just keep doing those little steps. Routine, consistency, habits, building good habits.

It's not an all-in-one in those two weeks and then you get demotivated.

[Speaker 2]

And as you said, just listening to your body. Last week I was super tired, I guess from the holidays. I didn't really work out that much, just a couple of days.

And this week that I haven't been to the gym, I feel like I need it and I never thought I would be this person. Yeah, right. Your body gets used to it and it's asking me to go to the gym.

It's crazy.

[Speaker 1]

Yeah, it's asking for that outlet, right? We have to look at exercise and, well, obviously taking care of our health as enjoyable too.

[Speaker 2]

Yeah, it should be because in the beginning is that there's a lot of stress. You don't know if you're doing things right and that's why I feel like it's super important to have a coach or a trainer to help you and guide you during the process. Because it's not easy to go from nothing to actually get things done.

[Speaker 1]

Exactly. And you've actually hit exactly what I focus on with my clients. I work with a majority that they don't know where to start.

How many days a week should I train? How long should I train? What should I be eating?

What should you also be listening to? Because what we listen to and also how we talk to ourselves is going to be a big factor.

[Speaker 2]

That's a big one. How you talk to yourself. That little voice in your head saying that you cannot do this.

It's a problem.

[Speaker 1]

Yeah. And it's not something that we've created in ourselves, but it's also what we see in society. You should look like this.

You should be like this. You should rebound from having your kids like this. No.

[Speaker 2]

Which is insane. Your body needs to go through a whole process. I work with you.

I was telling before you are one of the best clients that I've ever had. I had so much fun creating your website because you had all of your information. It was so clear how and why you do what you do.

And that's just amazing. And I admire it so much. And I know you have a specific program that I feel like it matches absolutely everyone and everyone's lifestyle, which is the accountability program, right?

It's coaching, nutrition and accountability. Can you tell us a little bit more about it?

[Speaker 1]

Definitely. So it's like I mentioned, I work with busy moms in particular. I have busy women as well.

It's not just moms. But because I am a mom, it tends to go in that direction a lot more. But basically, my program, it's more about self-awareness.

You get the coaching, you get the nutrition, which is a big factor. But you have to also be aware of what are you doing and why are you doing it for? When I first started in the fitness industry, I started because I had two kids and they were busy.

I was busy and I was tired all the time. And I was like, why am I tired? And it was partially my nutrition.

And I wasn't resting. There was in fact, a lot of moms out there need more rest. We have to look at what we're doing.

Look at our lifestyle, our environment. Okay, you're taking care of kids. If they're babies, you're not sleeping well.

Chances are you're not eating well at all. Because we're trying to take care of everybody else. But who's last on that list?

[Speaker 2]

Totally. So many new moms forget even how to, they need to drink water. They're just so busy taking care of the kids.

[Speaker 1]

My second born was born in January. And in the winter, you get cabin fever. They call it here, where you're like, I just need to get out.

Right? Like you're, you feel stuck. And it's a small, and when you first have kids, you don't realize that these stages, they're just stages and they will pass.

Right? So with my, so my kids are 17, 15. And I have twins that are seven.

And I went through all of that with my first two. I was like, I felt lost. I felt like I wasn't taking care of myself.

And for me, I realized that when I started working out, when I started taking care of myself more, when I started seeing that, like, oh, I'm me.

[Speaker 2]

Because I didn't know who I was. Like, it feels good, that endorphin rush and feeling like you can actually lift the groceries bags. And like, it's nice.

[Speaker 1]

And not feeling that guilt. Because there is a lot of guilt that comes when you have your little ones at home. I can't leave them.

This is selfish. How could I take care of myself and not be there for my children? And I realized that with my twins, I said, I know I'm going to heal properly, first of all.

Because I also do talk about pelvic floor dysfunctions. I also have, I'm a specialist in that as well. So I can talk about that.

So healing is number one. Understanding that you, what you are, what you've gone through, what you're going through, and what do you want out of this? You want to be there for your kids, your family, your business, your everybody around you.

So are they going to get the best version of you or the worst version of you?

[Speaker 2]

Absolutely. It's like when you go on a freaking plane, and they start doing the announcements, and they're like, you have to put the oxygen on your face first before you can actually help the person next to you, because you cannot really help if you are not taking care of yourself. And it sounds super selfish, but it's how it is, or it's how it's supposed to be.

Isn't it insane, the guilt that moms feel when they're just trying to basically survive on themselves a little bit?

[Speaker 1]

And that's the thing. Most moms, most women in general, with kids or without kids, that's what we are doing. We are surviving.

[Speaker 2]

Yeah, for sure. I feel like that's super important to take that time for you and actually focus on what it is that you're feeling, how it's a little bit of a grounded moment when you can feel what your body is telling you to do and actually listen to it and nurture that relationship with yourself. Exactly.

[Speaker 1]

And so, and part of my training and my programming is a lot of these awareness on how you are feeling, because I bet you nobody's asking you how you're feeling.

[Speaker 2]

That's exactly what happens. So, do you have a specific schedule for it, or I know you have online classes and you give people the nutrition sheets. And this English pronunciation, dude, is complicated.

And you have also a recipe book for high protein recipes that you can make at home.

[Speaker 1]

Yes. So, I do run a group online classes. That's totally different.

But I do a one-on-one coaching with clients. So, some clients, they're good with a program and they go and do their program on their own. They get a monthly program, nutrition guidance, support, meal plan, if that's what they're looking for.

Or I also talk about macros, which is a breakdown of your macronutrients. It depends on the person, time, energy, wanting to track, not tracking. So, it all depends.

In that, you also get weekly check-ins. So, I send them a form and say, how are you doing? How was your week?

Did you get your workouts in? Water? How was your sleep?

Stress? All those types of questions we dig into to come up with like, what stopped you this week? Or what was great?

What did you do? Let's do it again, right? And they can get that feedback from me as their coach.

And the biggest thing is accountability. Just somebody that they know. Somebody is watching them, right?

Or has their back supporting them through their journey.

[Speaker 2]

Totally. It's not easy to just wake up and be like, okay, I'm going to move my body now. If no one is like, hey, are you doing what you need to do for yourself?

Like a little reminder. That's super important.

[Speaker 1]

And that doesn't have to be forever. But it may have to be at the beginning. Because you need that accountability.

My goal is to help you, my client, get started, get themselves in a comfortable position where they're loving themselves, talking positive about themselves, seeing the results. But then do it yourself.

[Speaker 2]

Yeah. It took me like three years to get to that point. When it's like, I don't have a trainer right now.

But it's like my own body is asking me to go to the gym. And I'm like, okay, I didn't do it yesterday. I'm going to do it today.

Because I feel good. In the beginning, I was nervous. I didn't know what to do.

What if I hurt myself? I'm not doing it right. So it's complicated.

But having that help in the beginning, I feel like it just makes the world of difference.

[Speaker 1]

Exactly. Right. So having that support system.

That's what I found when I first started as well, is having a support system. I also if you are my one on one client, you have access to my private Facebook page, where our group where I have other women in there celebrating each other supporting each other, where they're helping each other go forward in their goals.

[Speaker 2]

Also shared. I love that. So where can people go to get to sign up for the coaching nutrition and accountability program?

[Speaker 1]

Well, they can check out my new website, which you did awesome, by the way, thank you so much. It was exactly what I was looking for something very quick that you can go look at, select, see what I'm about, see what why I'm doing this at Marta ritzy.com.

[Speaker 2]

I will write it anyway on the on the video. So everyone can just click and go. You can also get the listen, this recipe book, like I cannot believe how you put that together.

It's like over 100 recipes of high protein dishes that you can make at home to help you go navigate this fitness journey. Because in the beginning, it's not easy. And if you're used to just eating not properly, in the beginning, then trying to find a way of making it work for yourself is so complicated.

And I love that you put this together. How long did it take you?

[Speaker 1]

I took a while. I've been teasing my audience for a while, but I'm like, it's coming. It's coming.

So it's here. It's ready. But you can also find me at an Instagram at Marta ritzy trainer.

And on Facebook, Marta ritzy.

[Speaker 2]

I love that. I love this so much. I'm going to share this everywhere because I know a lot of people that want to start their fitness journey, and they don't have the time to actually go outside to the gym.

So they can actually get it done at home with your guidance, eat better, feel better, and just be a little bit better for themselves. I love that.

[Speaker 1]

Thank you.

[Speaker 2]

My pleasure. Thank you so much for joining me today. I know it was super easy to notice, but I love having you.

I'm sad that I couldn't see your face during this whole life. I don't know what happened. I'm praying to the God that this thing actually recorded both of us.

But if not, it's okay. It's an excuse to do it again. What's the problem?

Perfect.

[Speaker 1]

Yeah. I'm just let me know when you're ready.

[Speaker 2]

Happy to. Well, thank you again so much. I will just share this everywhere.

And I will talk to you every single time that I do.

[Speaker 1]

Thank you.

[Speaker 2]

Have a great day. You too. Bye bye.