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 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/
Monday Jan 27, 2025
Monday Jan 27, 2025
In this episode, we’re diving into a topic so many women over 40 can relate to: the challenges of fat loss. Hormonal and metabolic changes can make it feel impossible, but the truth is, your body isn’t fighting you—it’s changing, and you can work with it instead of against it.
Here’s what we cover:
•Why Fat Loss Feels Harder After 40: How hormonal shifts (like lower estrogen and higher cortisol) impact your metabolism and fat storage.
•The Mistakes to Avoid: Why under-eating and overtraining backfire and stall progress.
•What Actually Works:
•Strength training to preserve muscle and boost metabolism.
•Pre- and post-workout nutrition to fuel your body and manage stress.
•Tips for managing cortisol to improve fat loss and sleep.
•Nutrition strategies tailored to your changing body.
This episode is packed with actionable tips to help you adapt your approach, see results, and feel amazing in your 40s and beyond.
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
Friday Jan 24, 2025
Friday Jan 24, 2025
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.
CONNECT WITH ME ONLINE:
Instagram: https://www.instagram.com/martina_fit_yyc/
Facebook: https://www.facebook.com/martina.raskova.1/
TikTok:https://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r=1
Podcast links 🔗
https://podcasts.apple.com/us/podcast/free-n-fit/id1760836459
Spotify: https://open.spotify.com/show/3E6ByeIhbiMjUP4CqB5sKC?si=bFKJrWHiS92G4H5hIExN5g
VISIT OUR WEBSITE:
https://vigorfit.ca/
🎁 Free Webinar 🎁
Join my free three-day webinar on mastering sustainable weight loss, where I'll share effective strategies to help you lose weight and keep it off for good!
👉 https://martina-raskova.mykajabi.com/offers/LFtXRC2f 👈
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
Monday Jan 20, 2025
Monday Jan 20, 2025
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
Friday Jan 17, 2025
Friday Jan 17, 2025
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. 💛
CONNECT WITH ME ONLINE:
Instagram: https://www.instagram.com/martina_fit_yyc/
Facebook: https://www.facebook.com/martina.raskova.1/
TikTok:https://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r=1
Podcast links 🔗
https://podcasts.apple.com/us/podcast/free-n-fit/id1760836459
Spotify: https://open.spotify.com/show/3E6ByeIhbiMjUP4CqB5sKC?si=bFKJrWHiS92G4H5hIExN5g
VISIT OUR WEBSITE:
https://vigorfit.ca/
🎁 Free Webinar 🎁
Join my free three-day webinar on mastering sustainable weight loss, where I'll share effective strategies to help you lose weight and keep it off for good!
👉 https://martina-raskova.mykajabi.com/offers/LFtXRC2f 👈
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
Monday Jan 13, 2025
Monday Jan 13, 2025
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.
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/
Friday Jan 10, 2025
Friday Jan 10, 2025
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.
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/
Monday Jan 06, 2025
Monday Jan 06, 2025
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.
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/
Thursday Jan 02, 2025
Thursday Jan 02, 2025
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.
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/
Sunday Dec 29, 2024
Sunday Dec 29, 2024
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.
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/