Free n’ Fit

#32 How I Stopped Letting My Body Image Dictate My Life

In this episode, I'm sharing my personal journey of struggling with food and body image, and how I finally learned to break free from the constant anxiety. I dive into the moments when food would control my life and the steps I took to shift my mindset, letting go of guilt and embracing balance. If you've ever felt like food is holding you back from enjoying life, this episode is for you.
Tune in as I talk about how one meal won’t ruin your progress and why it's so important to reclaim your happiness and peace with food.
 
 
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!
 
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#31 Why Eating Too Little is Holding You Back

In this episode, we’re diving into the hidden dangers of under-eating. From slowing your metabolism to triggering hormonal imbalances, drastically cutting calories or skipping meals can sabotage your health and weight loss goals.
Here’s what we cover:
Metabolic slowdown: Eating too little forces your body to conserve energy, making fat loss harder.
Hormonal impacts: High cortisol, low thyroid function, and disrupted reproductive hormones can lead to fatigue, mood swings, and stalled progress.
The solution: Balance is key. Nourishing your body with enough carbs, protein, and healthy fats can restore energy, improve mood, and boost overall health.
If you’ve been feeling off or stuck, this episode is your reminder: it’s time to prioritize fueling your body the right way. Balance beats restriction every 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:
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#30 Five Weight Loss Truths You Need to Know

In this episode, we’re uncovering the real truths about weight loss—no gimmicks, no quick fixes, just practical strategies that actually work. If you’ve been caught in the cycle of fad diets or frustrated by inconsistent progress, these insights will help you create a sustainable, effective approach to fat loss.
Here’s what you’ll learn:1️⃣ Sustainable fat loss takes time. Forget crash diets and quick promises—lasting results come from slow, steady progress.2️⃣ It’s not just calories in vs. calories out. Balancing your macronutrients (protein, carbs, and fats) is key for fueling your body and supporting long-term success.3️⃣ Fat loss phases should be temporary. Strategic planning and diet breaks are essential for avoiding plateaus and protecting your metabolism.4️⃣ Hunger is part of the process. Learn how to manage it effectively with high-fiber, protein-rich foods.5️⃣ Sacrifices are necessary. Timing your fat loss phase around less tempting periods can make all the difference.
By the end of this episode, you’ll have a clearer understanding of what it really takes to lose fat sustainably, manage hunger, and stay on track with your goals—even when life gets in the way.
Let’s break down these truths and build a weight loss plan that actually works!
 
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:
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https://www.instagram.com/martina_fit_yyc/
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TikTok:https://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r=1
 
 

#29 What Are Macros and Why Do They Matter?

In this episode, we’re breaking down the basics of macronutrients—also known as macros—and why they’re essential for your health and fitness goals. If you’ve ever wondered what macros are or how to balance them in your diet, this is the episode for you!
We’ll cover:1️⃣ Carbohydrates – Your body’s main energy source, the difference between simple and complex carbs, and how to prioritize whole food sources for sustained energy.2️⃣ Proteins – The building blocks of muscle, how they aid in repair and growth, and the best sources to include in your diet.3️⃣ Fats – Essential for hormones and nutrient absorption, with a focus on healthy fats and portion control.
You’ll also learn how to balance these macros based on your unique goals, whether you’re aiming to lose weight, build muscle, or improve overall health.
By the end of this episode, you’ll have a clear understanding of how carbs, proteins, and fats work together to fuel your body—and how to make them work 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:
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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
 
 

#28 The 6 Mistakes I Stopped Making to Transform My Body

In this episode, we’re diving into the six biggest mistakes that held me back from reaching my fitness goals—and the mindset shifts that changed everything. These are common traps many of us fall into, from assuming healthy eating guarantees weight loss to overdoing cardio while neglecting strength training.
I’ll break down why focusing solely on calories, setting unrealistic deadlines, or cutting food intake too drastically can sabotage your progress, and share how prioritizing balance, sustainability, and proper macronutrient intake led to my transformation.
If you’ve ever felt stuck in your fitness journey or wondered why you’re not seeing results despite your efforts, this episode will help you spot and fix the habits that might be holding you back. Get ready for actionable insights and a more sustainable approach to achieving your goals!
Let’s get into it!
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:
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https://www.instagram.com/martina_fit_yyc/
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#27 Align Your Actions with Your Goals

In this episode, I'll be talking about how our actions need to match our goals. We all have dreams of getting fit, starting new projects, or living healthier, but how often do we actually take the steps to make those dreams a reality?
I’ll share some relatable stories, explore why it’s easy to get stuck in the same pattern, and challenge you to stop making excuses. By the end, you’ll be ready to take some real action, no matter how small, to get closer to your goals. Let’s jump in and kickstart that motivation!
 
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:
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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

#26 My Recovery: A Raw and Real Story About recovering from BULIMIA

In this episode, I’m diving into my messy relationship with food, especially how donuts played a big role in my ups and downs. I’ll share some of my struggles with emotional eating and my journey to find joy in food again. Let’s talk about the lessons learned and how we can all find those little moments of happiness. 
 
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

#25 Get Strong, Get Lean: The Benefits of Lifting

In this episode, we’re diving into why strength training is where it’s at for losing fat and getting toned. Sure, a lot of people think cardio is the way to go, but I’m breaking down how strength training really helps rev up your metabolism and keep the calories burning long after your workout.
We’ll cover some awesome benefits of strength training.
Even though cardio has its benefits, too much of it can backfire and lead to muscle loss and hormonal issues.
So, if you’re serious about fat loss, this episode gives you the scoop on why focusing on strength training is the way to go. I’ll share some tips on how to work it into your routine and keep things fun!
 
CONNECT WITH ME ONLINE:
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5 weight loss mistakes that sabotage your results and your relationship with food
 
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#24 Holidays: Focus on Family, Not Calories

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

#23 The Secret to Get Toned: Everything You Need to Know

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