Free n’ Fit
Welcome to the Free n’ Fit podcast! I’m Martina Raskova, and I’m here to raise awareness about unhealthy relationships with food, eating disorders, and why diets don’t work. Having personally struggled with an eating disorder for 12 years, I’m very passionate about helping people understand that nutrition doesn’t need to be complicated. You absolutely do not have to follow a restricted diet or eat plain meals to achieve your dream body. If you are ready, let’s dive into it! Join me as we talk about breaking free from the yo-yo diet cycle and discovering how to enjoy your favorite foods while getting into the best shape of your life. I’ll also talk about how I transformed from someone struggling with self-esteem and body image issues to a coach who, together with my team, has guided over 500 people in changing how they view food, health, fitness, and nutrition. Moreover, I’ll share some things I’ve kept to myself for a while out of fear of judgment. I want to be completely honest because i know that so many people battle with unhealthy food relationships but feel scared to talk about it, just like I did for the longest time.
Listen on:
Episodes
2 hours ago
2 hours ago
What if your biggest regret at the end of your life isn’t that you weren’t thinner—but that you spent so much time trying to be?
In this raw, personal episode, I’m sharing my own story of struggling with body image, restrictive eating, and a 12-year battle with bulimia. From the age of 17, my life revolved around food, weight, and chasing an impossible ideal. But no matter how thin I got, it was never enough—and it never made me happy.
If you’ve ever felt guilty for eating, obsessed over your body, or tied your worth to a number on the scale, this episode will speak to you.
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: https://www.youtube.com/@martina_fit_yyc/videos
TikTok:https://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r=1
3 days ago
3 days ago
Most people think the key to fat loss is eating less. But what if the real problem is that you’re not eating enough?
In this episode, I break down 5 clear signs your body might actually need more food—yes, even if you’re trying to lose weight. From stalled fat loss to brain fog and binge cravings at night, these are the red flags that your current approach may be doing more harm than good.
Whether you’re training hard, always tired, or constantly thinking about food… this episode will help you understand why eating more strategically can actually get you better results.
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: https://www.youtube.com/@martina_fit_yyc/videos
TikTok:https://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r=1
4 days ago
4 days ago
In this episode, I’m breaking down exactly how to start tracking macros without the overwhelm. Whether you’re aiming for fat loss, muscle gain, or just more awareness around food, this step-by-step guide will walk you through everything—from understanding what macros are to setting your targets, using a tracking app, and building meals with confidence.
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: https://www.youtube.com/@martina_fit_yyc/videos
TikTok:https://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r=1
7 days ago
7 days ago
In this episode, we’re talking about the biggest mistake people make when it comes to getting ready for summer: waiting until the last minute.
You’ll learn:
Why crash diets and quick fixes don’t work
How extreme dieting affects your metabolism, cravings, and muscle
What to do instead to actually feel confident this summer (and keep your results)
The exact steps to start now—without starving or stressing out
If you want to feel strong, lean, and confident by summer, this one’s a must-listen.
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: https://www.youtube.com/@martina_fit_yyc/videos
TikTok:https://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r=1
Monday Apr 14, 2025
Monday Apr 14, 2025
Woke up bloated and panicking after a big meal or a full-on food fest? Don’t worry—you didn’t ruin your progress.
In this episode, I break down what really happens in your body after overeating (hint: it’s mostly water and digestion), plus the exact steps to bounce back without guilt, restriction, or overcompensating.
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: https://www.youtube.com/@martina_fit_yyc/videos
TikTok:https://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r=1
Friday Apr 11, 2025
Friday Apr 11, 2025
Think building muscle is just for bodybuilders? Think again.
In this episode, I’m sharing 9 science-backed reasons why building muscle is one of the best things you can do for fat loss, longevity, hormones, mental health, and everyday strength.
If you’re stuck in “I just want to lose weight” mode, this will shift your mindset—and your results.
🎧 Tune in and start building a stronger, healthier version of you.
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: https://www.youtube.com/@martina_fit_yyc/videos
TikTok:https://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r=1
Wednesday Apr 09, 2025
Wednesday Apr 09, 2025
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: https://www.youtube.com/@martina_fit_yyc/videos
TikTok:https://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r=1
Monday Apr 07, 2025
Monday Apr 07, 2025
Feeling intimidated at the gym? You’re not alone. In this episode, we’re breaking down exactly how to build confidence—whether you’re a total beginner or just nervous in the weight room. From creating a game plan to shifting your mindset, you’ll get simple, actionable tips to help you walk into any gym with purpose, clarity, and self-belief. Because confidence isn’t something you’re born with—it’s something you build. 🏋️♀️🔥
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: https://www.youtube.com/@martina_fit_yyc/videos
TikTok:https://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r=1
Friday Apr 04, 2025
Friday Apr 04, 2025
Ever felt dizzy, lightheaded, or straight-up nauseous during a workout? You’re not alone—and no, you’re not doing something wrong. In this episode, we break down exactly why that sick feeling hits mid-session, what your body’s trying to tell you, and the simple tweaks that can help you train without the nausea. From hydration to meal timing to breathing tips, this one’s packed with actionable advice to help you feel strong (not sick) in the gym. 💪🧠
Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu
CONNECT WITH ME ONLINE:
Instagram: https://www.instagram.com/martina_fit_yyc/
Facebook: https://www.facebook.com/martina.raskova.1/
YouTube: https://www.youtube.com/@martina_fit_yyc/videos
TikTok:https://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r=1
JOIN MY FREE COMMUNITY:
https://www.facebook.com/groups/2775246079426722
VISIT MY WEBSITE:
https://vigorfit.ca/
🎁 Free Webinar 🎁
FREE MASTERCLASS
5 weight loss mistakes that sabotage your results and your relationship with food
👉https://martina-raskova.mykajabi.com/offers/C2ztTPXH👈
Wednesday Apr 02, 2025
Wednesday Apr 02, 2025
Had a rough day and suddenly find yourself elbow-deep in snacks? You’re not alone—and it’s not a willpower issue. In this episode, we’re unpacking why stress eating happens (especially at night), how to recognize your triggers, and what you can do instead so food isn’t your only coping tool. Walk away with practical, guilt-free strategies to stop the cycle and feel more in control—without giving up the foods you love. 💬✨
Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu
CONNECT WITH ME ONLINE:
Instagram: https://www.instagram.com/martina_fit_yyc/
Facebook: https://www.facebook.com/martina.raskova.1/
YouTube: https://www.youtube.com/@martina_fit_yyc/videos
TikTok:https://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r=1
JOIN MY FREE COMMUNITY:
https://www.facebook.com/groups/2775246079426722
VISIT MY WEBSITE:
https://vigorfit.ca/
🎁 Free Webinar 🎁
FREE MASTERCLASS
5 weight loss mistakes that sabotage your results and your relationship with food
👉https://martina-raskova.mykajabi.com/offers/C2ztTPXH👈