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
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.
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
Wednesday Apr 09, 2025
Wednesday Apr 09, 2025
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
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. 🏋️♀️🔥
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
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. 💪🧠
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
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. 💬✨
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
Monday Mar 31, 2025
Monday Mar 31, 2025
You say you know what to do—but if that were true, you’d have the results to show for it. In this episode, we’re breaking down why just knowing isn’t enough and what’s actually keeping you stuck. From lack of accountability to overcomplicating things and letting emotions take over—this is your reality check. If you’re tired of spinning your wheels, it’s time to stop talking and start doing. Let’s get real—and let’s get to work. 💥
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
Friday Mar 28, 2025
Friday Mar 28, 2025
Not sure where to start with supplements? This episode breaks down the basics—what’s worth it, why it works, and how to build a simple, effective supplement routine.
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
Thursday Mar 27, 2025
Thursday Mar 27, 2025
Feeling stuck or frustrated with your progress? In this episode, we dive into the habit that can change everything: doing the hardest thing first. Whether it’s your workout, meal prep, or a tough decision you’ve been avoiding, tackling it early creates momentum, builds confidence, and makes the rest of your day easier. I’ll show you why procrastination keeps you trapped—and how acting before you “feel like it” is the key to lasting results in fitness, mindset, and life.
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
Monday Mar 24, 2025
Monday Mar 24, 2025
In this episode, we break down why 1,200 calories isn’t enough and why most women actually need 2,000+ to thrive. Learn how chronic under-eating damages your metabolism, steals your energy, and keeps you stuck. I’ll show you why eating more is the key to feeling stronger, building muscle, and finally breaking free from diet culture.
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
Friday Mar 21, 2025
Friday Mar 21, 2025
Ever feel like you just can’t trust yourself around food—whether it’s sweets, chips, or even a bowl of pasta? You’re not alone. In this episode, we break down why you feel out of control around food (hint: it’s not a lack of willpower) and exactly how to rebuild that trust. No guilt, no crazy food rules—just real, actionable strategies that actually work.
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