Free n’ Fit

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

In this episode, we’re diving into a frustrating topic: why those last 10 pounds won’t budge and why your approach might be working against you.
 
I break down:
•How low-calorie diets and overtraining lead to metabolic adaptation
•Why your body holds onto fat when you eat less and train more
•The harmful effects of chronic dieting on your hormones and metabolism
•How reverse dieting can repair your metabolism and get you off the yo-yo dieting cycle
 
If you’re stuck in a loop of eating less, doing more, and feeling like you’re getting nowhere, this episode is for you. I’ll show you how to stop spinning your wheels and create a sustainable, long-term plan that actually works.
Free n’ Fit podcast captions 
 
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
 
Join my email list for exclusive content, including resources related to my journey and tips for overcoming challenges with food.
https://martina-raskova.mykajabi.com/signup
 
ARE YOU READY TO MAKE A CHANGE AND GET HELP ON YOUR OWN FITNESS JOURNEY?
Apply for 1:1 coaching with us ❤️ https://form.typeform.com/to/cvjmdVPu
 
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👈
 
ARE YOU READY TO MAKE A CHANGE AND GET HELP ON YOUR OWN FITNESS JOURNEY?
  
Apply for 1:1 coaching with us ❤️ https://form.typeform.com/to/cvjmdVPu
 

In this episode, I’m getting real and raw about my eating disorder recovery and the past 13 years of my life.
 
I share what it was like moving from the Czech Republic to Chicago at 22, how I ended up in a really dark place with bulimia, and what it took to turn things around.
This is my story – the struggles, the lessons, and how I found a way to heal. If you’ve ever felt stuck or struggled with food or self-worth, this one’s for you.
Let’s dive 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
 

In this episode, we’re diving into a common but frustrating problem: why doing more—whether it’s endless cardio, cutting calories too low, or grinding harder in the gym—can actually stall your progress.
 
Here’s what you’ll learn:
•How overdoing cardio and under-eating impacts your metabolism and hormones.
•Why stress, poor sleep, and lack of recovery are holding you back.
•The role of cortisol, leptin, and ghrelin in fat loss and cravings.
•The importance of fueling your body, resting, and training smarter—not harder.
 
If you’re feeling stuck despite working hard, this episode will give you clarity, actionable steps, and permission to ease up while still seeing progress.
 
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

Gaining weight during a reverse diet can feel frustrating, but it’s often a normal and necessary part of the process. In today’s episode, we’re diving into why this happens and why it’s not something to fear.
 
Here’s what you’ll learn:
•How metabolic adaptation impacts your weight during a reverse diet.
•Why water retention, food volume, and hormonal recovery are temporary factors.
•Why this phase is about healing your body, not gaining fat.
 
If you’re in this phase, trust the process and focus on how your energy, workouts, and overall health are improving. This is a stepping stone to long-term success.
 
 
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

In this episode, I’m breaking down the most common fitness mistakes that might be holding you back from reaching your goals. We’re talking about why “eating healthy” isn’t always enough, how to make your workouts more intentional, the underrated benefits of walking, and why sleep is the ultimate game-changer. 
 
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

In this episode, I’m sharing how goal setting can transform your life by providing clarity, focus, and motivation, and I’ll walk you through my personal system for breaking down yearly goals into actionable weekly and daily steps to help you stay consistent and achieve your biggest dreams.
 
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

Hey friends! After all the Christmas indulgence, you might feel like hitting “reset.” And of course, social media is full of detox teas and juice cleanses promising a quick fix. Spoiler alert: You don’t need them.
 
In this episode, I’m breaking down why detoxes are a scam, how your body already detoxes itself, and what actually works to feel good 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

In this episode, I’m talking about why protein powders and bars might leave you bloated, how whole-food protein sources are easier on your body, and how to build a high-protein day without supplements.
 
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

Ever wonder how I stay motivated? Here’s the truth: I don’t. Motivation is fleeting—it comes and goes. What truly matters is discipline. Discipline builds consistency, and consistency is where transformation happens.
 
I’ll share the mindset shifts that help me stay disciplined, even when I don’t feel like working out, hitting my steps, or prepping meals.
 
Key Mindset Shifts:
1.Focus on the feeling afterward – Push through now for that post-workout high.
2.Find gratitude in movement – Appreciate what your body can do.
3.Think long-term – Prep today to avoid setbacks tomorrow.
 
Takeaway:
Discipline isn’t always easy, but it’s worth it. The more you practice it, the easier it becomes—and the more progress you’ll see.
 
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