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 Feb 21, 2025
Friday Feb 21, 2025
In this episode, I sit down with Simon to talk about something many competitors face but rarely discuss—post-show depression.
After months of extreme discipline, peak conditioning, and stepping on stage, the aftermath can hit harder than expected.
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 Feb 19, 2025
Wednesday Feb 19, 2025
My client Erika used to think skipping meals and fasting was the only way to lose weight… but all it did was leave her hungry, frustrated, and stuck. She knew nothing about workouts or nutrition—until she joined my program.
Now? She’s down 15 pounds, eating MORE food than ever, enjoying breakfast with her family again, and feeling strong in the gym!
This episode is a must-listen if you’ve ever felt like you had to eat less to see results. 🎙️
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 Feb 17, 2025
Monday Feb 17, 2025
This episode is a deep, personal look into my experience with bulimia—the struggles, the dark moments, and how I eventually found my way to healing. I know firsthand how isolating it can feel, and I’m sharing my story in hopes that it helps someone feel less alone.
DISCLAIMER: I’m not a doctor or therapist, and this isn’t medical advice. I’m simply sharing my journey. If you’re struggling, please reach out to a qualified professional—support is out there, and you don’t have to go through it alone. ❤️
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 Feb 14, 2025
Friday Feb 14, 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 Feb 10, 2025
Monday Feb 10, 2025
Feeling stuck in your body? Avoiding the mirror? This episode is your wake-up call.
We’re talking about the power of taking “before” photos—even when it’s uncomfortable—and why waiting for the “perfect time” to start is keeping you stuck.
Key Takeaways:
✔ Why “before” photos are proof of your progress
✔ The perfect time doesn’t exist—start NOW
✔ Putting yourself last is costing you more than you realize
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 Feb 07, 2025
Friday Feb 07, 2025
Struggling with the all-or-nothing mindset? Feeling like one bad meal or missed workout ruins everything? Let’s break that cycle. In this episode, we dive into why this mindset keeps you stuck and how to shift toward balance and sustainability so you can finally see progress—without guilt or burnout.
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 Feb 03, 2025
Monday Feb 03, 2025
Skipping meals may feel like a time-saver or calorie-cutter, but it’s likely the reason you’re overeating later. In this episode, we dive into:
•How skipping meals impacts your hunger hormones and metabolism.
•Why it leads to cravings and fat storage, not weight loss.
•Simple tips to eat consistently and feel in control.
💡 Key Tip: Eat balanced meals every 3–4 hours with protein, carbs, and healthy fats to break the cycle of restriction and overeating.
🎙 Listen in, share with a friend, and start fueling your body right!
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 Jan 31, 2025
Friday Jan 31, 2025
Binge eating isn’t about willpower—it’s your body’s way of signaling it’s missing something. In this episode, we break it down:
•Why nutrient deficiencies lead to cravings.
•How hormones like ghrelin, leptin, and cortisol affect hunger.
•Simple tips for building balanced meals to prevent binges.
💡 Key Takeaways:
1.Eat consistently—don’t skip meals!
2.Balance your meals with protein, healthy fats, and fiber.
3.Listen to your cravings—they’re sending you signals.
🎙 Tune in for actionable steps to fuel your body, manage cravings, and feel in control! Share your thoughts and tag me on social!
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 Jan 27, 2025
Monday Jan 27, 2025
In this episode, we’re diving into a topic so many women over 40 can relate to: the challenges of fat loss. Hormonal and metabolic changes can make it feel impossible, but the truth is, your body isn’t fighting you—it’s changing, and you can work with it instead of against it.
Here’s what we cover:
•Why Fat Loss Feels Harder After 40: How hormonal shifts (like lower estrogen and higher cortisol) impact your metabolism and fat storage.
•The Mistakes to Avoid: Why under-eating and overtraining backfire and stall progress.
•What Actually Works:
•Strength training to preserve muscle and boost metabolism.
•Pre- and post-workout nutrition to fuel your body and manage stress.
•Tips for managing cortisol to improve fat loss and sleep.
•Nutrition strategies tailored to your changing body.
This episode is packed with actionable tips to help you adapt your approach, see results, and feel amazing in your 40s and beyond.
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 Jan 24, 2025
Friday Jan 24, 2025
In this episode, I’m sharing all the lessons I wish I’d known when I first started lifting weights. From nutrition to training programs, I’m breaking down the mistakes I made and how you can avoid them to fast-track your progress.
Here’s what I cover:
•Why proper nutrition (protein, carbs, and overall calories) is the key to building muscle
•The importance of following a structured program instead of piecing together random workouts
•Why lifting won’t make you “bulky” but will make you strong and confident
•How supplements like creatine can enhance your workouts
•The basics that truly matter: consistency, fueling your body, and trusting the process
Whether you’re a beginner or looking to refine your lifting approach, this episode is packed with insights to help you build muscle, get stronger, and feel amazing.
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