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.
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Episodes
Jun 12, 2025
Jun 12, 2025
24 min
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.
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
Jun 9, 2025
Jun 9, 2025
34 min
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.
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
Because consistency isn’t about being perfect—it’s about knowing how to pivot.
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
Jun 6, 2025
Jun 6, 2025
14 min
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.
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
Jun 2, 2025
Jun 2, 2025
19 min
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.
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
May 30, 2025
May 30, 2025
20 min
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.”
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
May 28, 2025
May 28, 2025
22 min
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.
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
May 26, 2025
May 26, 2025
18 min
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.
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
May 24, 2025
May 24, 2025
19 min
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.
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
May 23, 2025
May 23, 2025
16 min
Cardio isn’t just for weight loss — it’s essential for your heart, hormones, recovery, and energy. In this episode, I break down the real benefits of cardio, the different types (LISS, HIIT, etc.), and how it can actually support your strength training. If you’ve been avoiding it or using it as punishment, this will change how you see it.
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
May 19, 2025
May 19, 2025
16 min
“What should I eat to lose weight?” — It’s one of the most common questions I get, and today we’re unpacking the real answer.
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