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 28, 2025
Friday Feb 28, 2025
Just started reverse dieting and freaking out because the scale went up? Don’t panic! In this episode, I break down why this happens, why it’s NOT fat gain, and what your body is actually doing during this phase.
Check out this episode: WHY EATING TOO LITTLE IS HOLDING YOU BACK https://open.spotify.com/episode/6GxZgG3qLPv508eWofVfWD?si=c6500c61641f4b00
Apply for 1:1 coaching with us ❤️ 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 Feb 24, 2025
Monday Feb 24, 2025
Ever lost weight on a diet program only to gain it all back? You’re not alone. In this episode, I break down why restrictive programs like Beachbody and Weight Watchers fail in the long run, how they slow your metabolism, mess with your hunger signals, and leave you feeling stuck in an endless cycle.
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 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.
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/
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. 🎙️
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
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 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. ❤️
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/
Friday Feb 14, 2025
Friday Feb 14, 2025
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/
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
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
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 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.
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
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
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/
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
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!
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
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
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!
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/