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 Nov 28, 2025
Friday Nov 28, 2025
This episode dives into how alcohol actually affects women’s bodies, especially after 35, and why it can quietly stall progress even when everything else feels “on track.”
Apply for coaching with me https://coach.vigorfit.ca/application
FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y
FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J
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
📲 Tag me @martina_fit_yyc if this hit home!
Monday Nov 24, 2025
Monday Nov 24, 2025
This episode breaks down why comfort-food cravings hit harder in November and why it has nothing to do with willpower. I talk about the hormonal shifts that come with shorter days, how serotonin, melatonin, and cortisol influence mood and appetite, and why carbs feel extra soothing this time of year.
Apply for coaching with me https://coach.vigorfit.ca/application
FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y
FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J
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
📲 Tag me @martina_fit_yyc if this hit home!
Thursday Nov 20, 2025
Thursday Nov 20, 2025
This episode is all about breaking the “good food vs bad food” mindset and how that belief can spiral into guilt, restriction, and an unhealthy relationship with eating.
Apply for coaching with me https://coach.vigorfit.ca/application
FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y
FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J
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
📲 Tag me @martina_fit_yyc if this hit home!
Saturday Nov 15, 2025
Saturday Nov 15, 2025
In this episode, we dive into why muscle becomes the foundation of your health after 35. I break down how strength training impacts your hormones, metabolism, blood sugar, bone density, cognitive health, and even your long-term independence. You’ll learn why muscle is far more than “looking toned,” how it protects you from aging, and why it’s never too late to start. If you want better energy, stronger bones, balanced hormones, and a faster metabolism—this one’s for you.
Apply for coaching with me https://coach.vigorfit.ca/application
FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y
FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J
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
📲 Tag me @martina_fit_yyc if this hit home!
Tuesday Nov 11, 2025
Tuesday Nov 11, 2025
Apply for coaching with me https://coach.vigorfit.ca/application
FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y
FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J
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
📲 Tag me @martina_fit_yyc if this hit home!
Thursday Nov 06, 2025
Thursday Nov 06, 2025
Can’t shut off at night even when you’re exhausted? You’ll learn what’s really happening with your nervous system, how stress hormones affect your sleep and cravings, and the 5-minute reset that helps your body finally relax.
Apply for coaching with me https://coach.vigorfit.ca/application
FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y
FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J
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
📲 Tag me @martina_fit_yyc if this hit home!
Tuesday Nov 04, 2025
Tuesday Nov 04, 2025
In this episode, I’m talking about what it really means to train for longevity .. not just for looks. I used to chase aesthetics, track every calorie, and do double cardio, but it left me exhausted, anxious, and hormonally wrecked. I’ll share how shifting my focus to strength, muscle, and nourishment completely changed how I feel in my body. You’ll learn why muscle is your metabolic insurance policy, how lifting protects your hormones and bones, and why eating enough is key for long-term health. This isn’t about punishment anymore .. it’s about building a body that supports me for life.
Apply for coaching with me https://coach.vigorfit.ca/application
FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y
FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J
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
📲 Tag me @martina_fit_yyc if this hit home!
Thursday Oct 30, 2025
Thursday Oct 30, 2025
Apply for coaching with me https://coach.vigorfit.ca/application
FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y
FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J
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
📲 Tag me @martina_fit_yyc if this hit home!
Wednesday Oct 29, 2025
Wednesday Oct 29, 2025
This episode is for anyone who’s ever stepped on the scale after a night out and thought, “Did I just gain five pounds overnight?” We’re unpacking what’s actually happening in your body, why the scale goes up (hint: it’s not fat), and how to stop falling into the guilt-restrict-repeat cycle. I’m breaking down the truth about food labels, water retention, and why punishing yourself the next day only makes things worse. You’ll learn what to do instead — how to eat, move, and reset without the drama. If you’ve ever felt stuck in the all-or-nothing mindset, this one’s going to help you break out of it for good.
Apply for coaching with me https://coach.vigorfit.ca/application
FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y
FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J
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
📲 Tag me @martina_fit_yyc if this hit home!
Friday Oct 24, 2025
Friday Oct 24, 2025
In this episode, we’re talking all things metabolism — what it actually is, what slows it down, and what helps it work better as you get older. I’m explaining why so many women feel stuck even when they’re doing “everything right,” and how things like muscle, food, stress, sleep, and daily movement all play a role. You’ll learn what really happens during years of dieting and why your body might be holding onto weight — not because it’s broken, but because it’s protecting you. I’ll walk you through what changes in your 40s and 50s and what to do about it, especially if you’re in perimenopause or menopause. If you’ve ever felt confused about why your results have stalled, this episode is going to give you clarity and direction.
Apply for coaching with me https://coach.vigorfit.ca/application
FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y
FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J
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
📲 Tag me @martina_fit_yyc if this hit home!