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
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. 💥
Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu
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
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👈
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.
Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu
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
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👈
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.
Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu
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
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👈
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.
Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu
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
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👈
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.
Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu
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
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👈
Monday Mar 17, 2025
Monday Mar 17, 2025
In this episode, we’re breaking down why you might be lifting weights but still not seeing the muscle definition you want. I cover one of the biggest reasons behind this: you’re likely not lifting heavy enough to stimulate true muscle growth. You’ll learn how muscle actually grows, how to know if you’re challenging yourself enough, and simple steps to start progressing faster in the gym. If you want to finally look like you lift, this is where to start! 💪
Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu
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
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👈
Friday Mar 14, 2025
Friday Mar 14, 2025
Think you’ve hit a plateau just because the scale isn’t moving? Not so fast! In this episode, I break down what a real plateau is, how long it actually takes to hit one, and what to do if you’re stuck. Plus, I share smart strategies to break through without wrecking your metabolism.
Book a FREE consultation with me
https://calendly.com/raskova-martina89/free-consultation
Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu
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
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👈
Monday Mar 10, 2025
Monday Mar 10, 2025
Ever feel bloated, sluggish, or just off after a protein shake or bar? In this episode, I break down why that happens, how artificial sweeteners and fillers impact digestion, and how to hit your protein goals using real, whole foods without the discomfort.
Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu
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
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👈
Friday Mar 07, 2025
Friday Mar 07, 2025
In this episode, I sit down with my client Deanna, who lost 18 lbs in my program—but her transformation goes far beyond the scale. She shares how she overcame the dieting cycle, built a sustainable routine, and became a stronger, more confident version of herself.
Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu
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
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👈
Monday Mar 03, 2025
Monday Mar 03, 2025
Struggling with energy crashes, constant cravings, or feeling unsatisfied after meals? In this episode, we’re diving into how to balance your plate with protein, fiber, and healthy fats to keep your blood sugar stable, boost energy, and support long-term health.
🔥 What you’ll learn:
•Why blood sugar spikes and crashes make fat loss harder
•How to build a balanced plate for steady energy and fewer cravings
•Easy meal ideas to help you feel full and satisfied
It’s not about avoiding foods—it’s about eating smarter. 🎧
Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu
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
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👈