Martina Raskova

Free n’ Fit

Health EN ↓ 188 episodes

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 g...

Author

Martina Raskova

Episodes

#138 The 5 Types of Hunger Keeping You Stuck in the Binge Cycle 26.09.2025 13:13

Always hungry but never satisfied? In this episode, I break down the 5 types of hunger that keep women stuck in the binge-restrict cycle. It’s not just about willpower — it’s about knowing what kind of hunger you’re actually feeling. This one’s a must-listen if you’ve ever found yourself eating on autopilot or wondering, “Why do I keep doing this?” Apply for coaching with me https://coach.vigorf...

#137 WHEN FOOD CONTROLS YOUR LIFE .. 25.09.2025 14:21

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/...

#136 Why Eyeballing Portions Keeps You Stuck 18.09.2025 14:59

Most women think they know how much they’re eating — but portion sizes are sneaky. In this episode, I break down why a food scale is one of the most underrated tools for fat loss, muscle building, and overall confidence with food. We’ll talk about the real differences between eyeballing vs. weighing, why tracking doesn’t mean obsession, and how a scale can actually free you from second-guessing. I...

#135 Why Your Calorie Deficit Stopped Working 15.09.2025 22:04

In this episode, I’m breaking down the real signs that it’s time to take a diet break—and why pushing harder in a calorie deficit can sometimes backfire. We’ll cover how low energy, poor sleep, constant hunger, mood swings, and stalled progress are all signals your body needs more fuel, not less. You’ll also learn what a smart, strategic diet break actually looks like, and how it can help restore...

#134 EATING LESS AND STILL NOT LOSING WEIGHT? THIS IS WHY 12.09.2025 11:08

#133 How to Build Muscle Without Gaining Fat 08.09.2025 21:58

In this episode, I’m breaking down how to build muscle without piling on fat — the science of lean gains made simple. You’ll learn exactly how much of a calorie surplus you actually need (hint: it’s way less than you think), who can build muscle in a deficit, and why protein, carbs, and smart resistance training are non-negotiable. Plus, I’ll share how to track progress without obsessing so you ca...

#132 My Fertility + Pregnancy Journey 04.09.2025 30:02

In this episode, I’m sharing something really personal — the story of how I found out I was pregnant and everything that led up to it. From the emotions, the surprises, and the reality of what this journey has been like for me, I wanted to sit down and record this so you can be part of it too. Whether you’re on your own fertility journey, dreaming about motherhood, or just curious about what it’s...

#131 Katie’s Story: How Eating More Changed Everything 03.09.2025 37:07

In this episode, I chat with my client Katie, who spent years trapped in diet culture — Beachbody, Weight Watchers, and 1,200-calorie days that left her exhausted and frustrated. Seven months later, she’s eating over 1,000 calories more, feels amazing, and is finally ready to start fat loss from a place of strength and food freedom. Her story is proof that starving yourself isn’t the answer. App...

#130 Creatine Isn’t Just for Men — Here’s Why Women Need It 31.08.2025 13:05

Creatine isn’t just for bodybuilders — and it definitely won’t make you bulky. In this episode, I break down what creatine actually is, why women benefit from it even more than men, and how to use it safely without stressing about water weight or loading phases. From stronger workouts to better brain health, mood, and gut support, creatine is one of the simplest and most effective supplements wome...

#129 What to Eat Before & After Your Workouts 29.08.2025 12:49

Confused about what to eat around your workouts? In this episode, I break down pre- and post-workout nutrition in a simple, no-stress way. You’ll learn how to fuel before training, what your body actually needs afterward, and why focusing on real, nutrient-dense food matters more than supplements. Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your d...

#128 Why Women Need More Protein (Especially After 35) 25.08.2025 14:39

Most women are under-eating protein — and it’s showing up as cravings, fatigue, and muscle loss. In this episode, I break down how much you actually need, why the RDA isn’t enough, and how to hit your targets without overthinking it. If you’re stuck at 50g a day, this one’s for you. Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working...

#127 You’re Not Addicted to Food 18.08.2025 14:27

In this episode, I’m calling out a big myth: you’re not addicted to food — you’re craving a life that actually feels good. We’ll talk about why late-night snacking and overeating usually have nothing to do with willpower and everything to do with burnout, boredom, and missing joy. I’ll share my own experience of leaning on food as the “best part of my day” and what finally shifted when I stopped t...

#126 Trusting the Process When the Scale Won’t Budge 17.08.2025 19:43

If you’re doing all the “right” things but the scale, mirror, or jeans aren’t giving you proof yet—this is the pep talk you need. We’ll talk about why the messy middle is where the real change happens, how to spot progress beyond the scale, and why quitting now is the only way to guarantee you never see results. Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS...

#125 Why the Scale Goes Up in a Reverse Diet 15.08.2025 18:42

Why the scale goes up during a reverse diet and why it’s actually a sign your metabolism is healing—not that you’re gaining fat. 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...

#124 Stop Eating Like This If You Want Results 13.08.2025 15:49

Why low-calorie meals are leaving you tired, cold, bloated, and stuck — and what to eat instead to feel full, balance hormones, and finally see results. 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/7B...

#123 Why Fat Loss Feels Harder After 40 — And What to Do About It 08.08.2025 24:14

This episode breaks down what really happens to your metabolism after 40 — and what’s actually normal vs. what’s a red flag. We talk about muscle loss, hormonal shifts, slowed fat loss, and the biggest mistakes women make trying to fix it. If you feel like your body just isn’t responding the way it used to… this is for you. Apply for coaching with me https://coach.vigorfit.ca/application FRE...

#122 Metabolic Adaptation: The Real Reason You’re Not Losing Fat 04.08.2025 39:10

This is the replay of our second live training inside the Metabolic Reset Challenge — all about metabolic adaptation and why your body isn’t responding the way it used to. If you’re doing everything “right” and still not seeing results, this episode explains why… and what to do instead. Let’s reset your metabolism the smart way — no more burnout, no more spinning in circles. Apply for coac...

#121 Toned vs. Skinny Fat: What No One’s Telling You 02.08.2025 20:11

You’re working out. You’re showing up. But you still don’t see the muscle tone you expected. Why? In this episode, we break down the real reasons why you might feel stronger—but still look the same in the mirror. 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 FRE...

#120 Discipline > Motivation: How to Stay Consistent 30.07.2025 16:38

Sick of saying “I just need to get motivated again”? This episode breaks down why motivation isn’t the problem—it’s the expectation that you need it to start. 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/f...

#119 LIVE Training Replay: How to Train Smarter, Build Muscle & Burn Fat (Without Overtraining) 28.07.2025 45:41

In this special training from my 14-Day Metabolic Reset Challenge, we’re breaking down exactly how to train for fat loss, strength, and hormonal balance—without burning yourself out. I’m covering: Why traditional workouts might be stalling your results (especially for women 35+) The problem with fasted workouts and endless cardio Why building muscle is non-negotiable for your metabolism The diff...

#118 How Corry Stopped Starving, Ditched Ozempic, and Found Food Freedom 25.07.2025 1:00:42

#117 Taking Ozempic? Here’s What You’re Not Being Told 23.07.2025 15:54

Wondering if Ozempic, Wegovy, or Mounjaro are the magic fix? In this episode, I break down exactly how GLP-1 meds work, why they help with weight loss—but also why they won’t fix your metabolism or build the habits you need to keep the weight off. I’m sharing what these drugs actually do inside your body, the risks no one talks about (like muscle loss), and what you must focus on if you’re using t...

#116 The ONE thing holding you back from getting toned 21.07.2025 22:48

#115 Why You’re Not Building Muscle — Recovery Mistakes That Stall Progres 19.07.2025 22:48

In this episode, we’re diving into why you might be training hard, eating well… but still not seeing muscle gains. Spoiler: It’s not about training more—it’s about recovering better. 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://lin...

#114 How to Stop Sugar Cravings (for REAL) and Finally Balance Your Blood Sugar 16.07.2025 25:13

In this episode, I’m sharing exactly how I broke free from constant sugar cravings—not by cutting out sweets forever, but by learning how to balance my blood sugar. 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 ...