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
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.
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 Dec 27, 2024
Friday Dec 27, 2024
In this episode, I’m talking about why protein powders and bars might leave you bloated, how whole-food protein sources are easier on your body, and how to build a high-protein day without supplements.
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 Dec 23, 2024
Monday Dec 23, 2024
Ever wonder how I stay motivated? Here’s the truth: I don’t. Motivation is fleeting—it comes and goes. What truly matters is discipline. Discipline builds consistency, and consistency is where transformation happens.
I’ll share the mindset shifts that help me stay disciplined, even when I don’t feel like working out, hitting my steps, or prepping meals.
Key Mindset Shifts:
1.Focus on the feeling afterward – Push through now for that post-workout high.
2.Find gratitude in movement – Appreciate what your body can do.
3.Think long-term – Prep today to avoid setbacks tomorrow.
Takeaway:
Discipline isn’t always easy, but it’s worth it. The more you practice it, the easier it becomes—and the more progress you’ll see.
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 Dec 20, 2024
Friday Dec 20, 2024
In this episode, I’m sharing practical tips to navigate holiday meals without guilt or stress. We’ll cover how to balance enjoying your favorite dishes, staying mindful, and keeping your progress on track—all while focusing on what really matters this holiday season. 🎄✨
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 Dec 17, 2024
Tuesday Dec 17, 2024
In this episode, I share how the “I’ll start in January” mindset kept me stuck for years and why waiting for the new year often does more harm than good. I’ll walk you through the simple mindset shift that helped me break free from all-or-nothing thinking and show up for myself during the holidays—without feeling restricted.
You’ll learn:
•Why small, consistent choices in December matter
•How to focus on maintaining progress instead of “starting over”
•Practical tips to enjoy the holidays without guilt
If you’re tired of repeating the same cycle every year, this episode will help you step into January feeling strong, proud, and in control.
Listen now and take charge of your December!
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 Dec 13, 2024
Friday Dec 13, 2024
In this episode, I’ll show you how to handle holiday food pressure without guilt or derailing your goals.
•Why It Happens: Food is tied to celebration and love, but saying no is about boundaries, not rejection.
•Handling Food Pushers: Use strategies like the Compliment + Decline, Blame It on Timing, or being honest about your goals.
•Staying Mindful at Events: Don’t arrive hungry, pick foods you love, stick to one plate, and stay hydrated.
•Shifting Your Mindset: Let go of guilt, focus on connection, and remember one meal won’t ruin your progress.
Enjoy the holidays and stick to your goals—one mindful choice at a time! 🎄
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
Thursday Dec 12, 2024
Thursday Dec 12, 2024
In this episode, we’re tackling the frustrating reality of fat loss not being linear.
I break down why the scale doesn’t always reflect your progress and how fluctuations, plateaus, and even temporary gains are completely normal.
You’ll learn about the factors affecting your weight, like water retention, digestion, and muscle repair. Plus, I share how to shift your focus from daily numbers to long-term trends and non-scale victories, like how your clothes fit or your energy levels. It’s all about staying patient, trusting the process, and recognizing that fat loss is about consistency and progress, not perfection.
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 Dec 09, 2024
Monday Dec 09, 2024
In this episode, I talk about why tracking your food is so important for hitting your health and fitness goals. I share how it helps you understand what you’re eating, set realistic goals, and stay accountable. I also go over some easy ways to track your food, like using MyFitnessPal and logging meals as you go. Plus, I give tips on staying consistent and flexible with your tracking. By the end, you’ll see how tracking can be a game-changer in reaching your goals without the stress.
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 Dec 06, 2024
Friday Dec 06, 2024
In this episode, we tackle the question: What do I do when I’m still hungry after hitting my macros? We break down why this happens and share practical tips to manage it.
•Food Volume: Low-volume, high-calorie foods (like nuts) can leave you feeling hungry. Balance them with high-volume, low-calorie foods like veggies.
•Micronutrients: Lack of vitamins and minerals can mess with hunger signals, so make sure your diet has variety.
•Fiber: Adding fiber-rich foods (fruits, veggies, grains) helps you stay full longer.
•Healthy Fats: Fats take longer to digest and can keep hunger at bay.
We also cover tips like spreading protein throughout the day, drinking more water, and managing stress and sleep to control hunger. Tune in for strategies you can start using right away!
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 Dec 04, 2024
Wednesday Dec 04, 2024
The holidays are here, and so are the treats! 🎄🍪 In this episode, we talk about how to enjoy all your favorite holiday foods without the stress or guilt. From shifting your mindset to savoring your faves, we've got practical tips to help you stay balanced this season. Tune in for easy ways to enjoy the festivities without overdoing it. Plus, learn how to handle food pushers and keep your week on track! ✨
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