Free n’ Fit

#12 Why Eating More Doesn’t Mean Gaining Weight

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 reconnect with my body’s hunger and fullness cues. The key takeaway? Your body is intuitive! It's really about tuning in to how you feel before, during, and after eating.
We also chat about healthy weight loss approaches. Forget those crazy diets—it's all about nourishing your body with whole, nutrient-dense foods that make you feel good. If a diet feels impossible to stick with for the long run, it’s probably not worth it.
Lastly, I offer some tips on building a healthier relationship with food. We discuss overcoming the fear of gaining weight and ditching those labels of "good" and "bad" foods. It’s all about balance, not perfection. I hope this episode helps you on your journey to understanding your body better and enjoying food again!
 
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:
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

#11 How to Enjoy Your Vacation Without the Weight Gain

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 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:
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

#10 I Lost My Period For 2 Years

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!
 
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:
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
 

#9 The Missing Piece: Why Reverse Dieting is Essential for Long-Term Success

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 indicate you may need a reverse diet, such as constant hunger, fatigue, poor sleep, and mood swings. You'll learn how these symptoms signal your body’s need for more fuel rather than less. The primary focus during reverse dieting is on biofeedback and how your body feels rather than on the number on the scale. Positive changes, such as improved energy levels, better digestion, and a healthier relationship with food, are key indicators of progress.
The episode shares real client stories, illustrating that reverse dieting can lead to significant health improvements and even fat loss after an adjustment period. We'll discuss the time commitment required for effective reverse dieting and the importance of patience. Additionally, the episode addresses mindset shifts around weight gain during this process, emphasizing that it can be a necessary step towards long-term success.
If you're stuck in a restrictive eating cycle and ready for a healthier path, this episode provides valuable insights and encouragement on how to heal your metabolism and reclaim your energy.
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

#8 - Understanding Sarcopenia: Muscle Loss After 30

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. Start small, build gradually, and listen to your body.
Finding a workout buddy or a supportive community can also make a big difference!
So, if you’re looking to maintain your muscle as you age, this podcast is here to help! It’s never too late to start—whether you’re in your 40s, 50s, or even younger.
 
Let's dive in and learn why maintaining muscle is essential for your health and well-being!

#7 Back from Vacation: What to Do About Weight Gain

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 hydrated, finding balance, and enjoying those fun memories instead of stressing over a number.
Join me for some real talk and let’s navigate this together! 🎧✨ Hit play!
 

#6 Beyond the Scale: Understanding and Overcoming Plateaus

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 several weeks, using tools like Happy Scale to track progress.
Reflecting on Commitment: Are you truly following your plan? We discuss important questions to consider about your food tracking, portion sizes, and activity levels.
Common Mistakes in Weight Loss: Learn about the pitfalls many face, such as inaccurate tracking, underestimating portions, and the impact of sleep on your weight loss journey.
 

#5 You Lost The Ability To Lose Weight - How To Fix it?

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 story. We’ll discuss how restoring your metabolism might be necessary for you to lose weight and keep it off without feeling like you have to starve yourself. Tune in to discover a healthier approach to your weight loss journey!
 
 

#4 Stop the Cycle: How to Stay Committed to Your Goals

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 strictly outcome-driven.
Set a Plan: Identify your goals, understand your 'why,' and create mini-goals to keep you on track.
Stay Consistent: Hire a coach, take action even when unmotivated, and forgive yourself for setbacks—just keep moving forward.
Find Accountability: Partner with friends or a coach to stay committed.
Enjoy the Journey: Remember to reconnect with your 'why' to find joy in the process.
ARE YOU READY TO MAKE A CHANGE AND GET HELP ON YOU OWN FITNESS JOURNEY?
 
Book a free consultation with me:  https://coach.vigorfit.ca/calendar-1057 
 
Apply for 1:1 coaching with us ❤️ https://form.typeform.com/to/cvjmdVPu
 
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 The Power of Creatine

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 safe to take.
Join me as we explore what creatine is, how it works in the body, and the best ways to incorporate it into your fitness routine.
 
We’ll also discuss the benefits and potential side effects, ensuring you have all the information you need to make an informed decision.
 
ARE YOU READY TO MAKE A CHANGE AND GET HELP ON YOU OWN FITNESS JOURNEY?
 
Book a free consultation with me:  https://coach.vigorfit.ca/calendar-1057 
 
Apply for 1:1 coaching with us ❤️ https://form.typeform.com/to/cvjmdVPu
 
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