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.
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Episodes
Friday May 23, 2025
Friday May 23, 2025
Cardio isn’t just for weight loss — it’s essential for your heart, hormones, recovery, and energy. In this episode, I break down the real benefits of cardio, the different types (LISS, HIIT, etc.), and how it can actually support your strength training. If you’ve been avoiding it or using it as punishment, this will change how you see it.
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
Monday May 19, 2025
Monday May 19, 2025
“What should I eat to lose weight?” — It’s one of the most common questions I get, and today we’re unpacking the real answer.
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
Friday May 16, 2025
Friday May 16, 2025
Let’s be real — you already know fad diets don’t work… so why do you keep falling for them?
In this honest and straight-up episode, I’m breaking down the 5 sneaky reasons you keep getting sucked back into the all-or-nothing cycle. From chasing fast results to tying your self-worth to the scale, we’re unpacking the mental patterns keeping you stuck.
This one’s not a pep talk. It’s a wake-up call — with love — so you can finally stop starting over and start building habits that actually stick.
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 May 14, 2025
Wednesday May 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 May 12, 2025
Monday May 12, 2025
You know protein is important… but how do you actually hit your numbers when you’re running around, working, parenting, or just trying to survive the day?
In this episode, I’m breaking down why protein is so essential for fat loss, hormones, recovery, and hunger — and exactly how to hit your protein goals even when life feels like chaos. No more relying on shakes all day or skipping meals and trying to make up for it at dinner.
Whether you’re a busy mom, a working professional, or someone who’s just not into complicated meal prep — this one’s packed with value and strategy.
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 May 09, 2025
Friday May 09, 2025
In this episode, we’re digging into the real reasons you feel stuck with fat loss — from weekend bingeing to obsessive food thoughts, plateaus, protein struggles, and more. But we’re not staying surface-level. I’m breaking down what’s actually going on with your metabolism, hormones, and mindset so you can finally understand what your body needs and stop spinning in circles.
Whether you’re tired of starting over every Monday or just confused about why “eating clean” isn’t working, this episode will help you take back control — without extremes.
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 May 05, 2025
Monday May 05, 2025
In today’s episode, I’m busting 5 fitness myths that are secretly holding you back from seeing real progress. If you’ve been confused about cardio, lifting weights, soreness, spot reduction, or how often you should change your workouts, this one’s for 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
Friday May 02, 2025
Friday May 02, 2025
Still feeling hungry even after hitting your macros? In this episode, I’m breaking down why that happens, how blood sugar, meal composition, stress, and sleep all play a role — and what to actually do about it. You’ll learn simple strategies to manage real hunger (not just cravings) without derailing your goals or falling into the all-or-nothing mindset. Plus, I’ll show you when it’s okay to eat more — and how to do it without guilt.
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 30, 2025
Wednesday Apr 30, 2025
In today’s episode, I’m opening up about my personal journey — from battling bulimia for 12 years to finding food freedom and building a healthy relationship with my body. I’m sharing the biggest lessons I learned about restriction, binge cycles, hormones, and the real steps it takes to heal your relationship with food. If you’ve ever felt stuck, guilty, or afraid around food, this episode will give you real strategies and hope that it can get better. You’re not broken — you just need a different approach.
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
Tuesday Apr 29, 2025
Tuesday Apr 29, 2025
In this episode, I’m walking you through five questions you should be asking yourself about fat loss — but probably aren’t. If you’re tired of quick fixes, constant restarts, and feeling stuck, this episode will help you get clear on what really matters for long-term success. Grab your coffee, take some notes, and let’s get real about what it actually takes to lose fat and keep it off — without giving up the foods and life 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