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
Wednesday Nov 06, 2024
Wednesday Nov 06, 2024
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 Nov 04, 2024
Monday Nov 04, 2024
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 Nov 01, 2024
Friday Nov 01, 2024
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 Oct 29, 2024
Tuesday Oct 29, 2024
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 Oct 25, 2024
Friday Oct 25, 2024
In this episode, we'll explore how alcohol acts as a toxin in the body, slowing down metabolism for hours and leading to potential fat storage. We'll break down the calorie content of common drinks and discuss how easily they can derail your weight loss efforts. Additionally, we'll touch on the hidden calories, the hormonal effects of alcohol, and the long-term health implications of chronic drinking. By the end, you'll have a clearer understanding of how to enjoy social situations while keeping your fitness goals in check.
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 Oct 22, 2024
Tuesday Oct 22, 2024
🎙️ In this episode, i'm joined by my good friend Simon, who reflects on his incredible journey after losing over 150lbs in just a year.
As he prepares to compete for the second time, we dive into his mindset, the challenges he's faced, and the accomplishments he's achieved along the way. Follow him on instagram at https://www.instagram.com/goliath_gg/ for more insights on his journey! 💪
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
Saturday Oct 19, 2024
Saturday Oct 19, 2024
In this episode, I'm diving into the messy world of crash diets and why they just don't work. If you’ve ever found yourself stuck in the cycle of losing and gaining the same few pounds, chasing those quick fixes that leave you feeling deprived and frustrated, this one’s 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:
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 Oct 15, 2024
Tuesday Oct 15, 2024
In this episode, I talk about the often-overlooked concept of diet breaks and how they can positively impact your weight loss journey. We'll explore what diet breaks are, the different types—including maintenance, structured refeed, and flexible diet breaks—and why incorporating them into your routine can be a game changer.
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 Oct 11, 2024
Friday Oct 11, 2024
In this episode, we’re diving into the importance of really getting to know your body and how it affects your eating habits. We all know how confusing it can be to hop from one diet to another, especially with all the noise on social media.
I share my own journey of learning to listen to my body’s hunger cues and emotions—something many of us overlook. We’ll talk about why it’s important to pay attention to how you feel before, during, and after eating, and how those feelings can sometimes lead us to snack when we’re actually bored or stressed.
Together, we’ll tackle the fears around eating more and how to break free from the cycle of extreme diets. The truth is, nourishing your body with yummy, whole foods is way more sustainable than depriving yourself.
Plus, I’ve got some tips for building a healthier relationship with food, like letting go of the “good” and “bad” labels we often attach to our meals.
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 Oct 09, 2024
Wednesday Oct 09, 2024
In this episode, we're busting the myth that lifting weights will make women bulky. If you’ve ever thought, “I don’t want to look like a bodybuilder,” this one’s for you! We’ll chat about why you really don’t have to worry about getting big muscles and how strength training can actually help you tone up, boost your metabolism, and keep your bones strong—especially as we age.
We’ll also dig into menopause and how lifting weights can be a game-changer during that time. Plus, if you’re new to working out, I’ll share some super easy tips to help you get started, from bodyweight exercises to using resistance bands and dumbbells.
So grab your headphones and come hang out with us! Let’s get ready to lift some weights and feel great!
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