Free n’ Fit

#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:
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#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
 
 

#2 My Honest Take on Competing After Recovering from an Eating Disorder

In this episode, I’m opening up about my experience with competing after spending 12 years battling an eating disorder.
 
It’s an honest chat about how competing has its highs and lows, and I’m laying it all out there—no sugarcoating!
I’ll talk about the challenges I faced and how it felt to push my body to its limits.
Competing was definitely one of the toughest things I've ever done, but I wouldn’t trade it for anything.
 
Still, I’ve come to realize I probably won’t compete again, and I’ll share why by the end of the episode.
If you’re curious about what it’s like to compete when you have a complicated relationship with food, or if you just want to hear a story of resilience, this episode is for you.
 
I hope my journey inspires you, whether you’re an athlete, on your own road to recovery, or just tuning in to listen.
 
Let's dive in!
 
 
 
ARE YOU READY TO MAKE A CHANGE AND GET HLP 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
 
 
 

#1 My Eating Disorder Recovery Journey

Welcome to the very first episode of FIT & FREE podcast! In this deeply personal and impactful episode, I’m opening up about my 12-year battle with bulimia and the journey that led me to recovery.
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
In this episode, I’ll take you on a journey through how it all began and the ups and downs of my recovery. I’ll talk about the relationships that impacted my struggle, especially how my ex-boyfriend’s comments made everything worse.
 
This episode means a lot to me, and I really hope it gives hope to anyone going through similar struggles.
 
When I moved to the USA in 2012 things got tough.
 
Then there’s my time in Canada, where I hit rock bottom for two long years. But through all that darkness, I found the strength to turn things around, and I want to share what motivated me to recover and where I am now.
 
This podcast is all about having honest conversations about our relationships with food and the struggles we face.
 
I hope my story inspires others who are struggling with an unhealthy relationship with food.
 
Thanks for being here with me—I can't wait to share this journey with you!
 
I’d love to hear your thoughts! What challenges have you faced in your relationship with food? Send me a message on social media ❤️