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PODCAST

Free n’ Fit

Martina Raskova

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

health & fitness

All Episodes

15:34

#54 The Mindset Shift That Will Transform Your Body

Free n’ Fit ·

2025/02/10

Feeling stuck in your body? Avoiding the mirror? This episode is your wake-up call. We’re talking about the power of taking “before” photos—even when it’s uncomfortable—and why waiting for the “perfect time” to start is keeping you stuck. Key Takeaways: ✔ Why “before” photos are proof of your progress ✔ The perfect time doesn’t exist—start NOW ✔ Putting yourself last is costing you more than you realize ARE YOU READY TO MAKE A CHANGE AND GET HELP ON YOUR OWN FITNESS JOURNEY? Apply for 1:1

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17:36

#53 Stop Starting Over Every Monday

Free n’ Fit ·

2025/02/07

Struggling with the all-or-nothing mindset? Feeling like one bad meal or missed workout ruins everything? Let’s break that cycle. In this episode, we dive into why this mindset keeps you stuck and how to shift toward balance and sustainability so you can finally see progress—without guilt or burnout.ARE YOU READY TO MAKE A CHANGE AND GET HELP ON YOUR OWN FITNESS JOURNEY? Apply for 1:1 coaching with us ❤️ https://form.typeform.com/to/cvjmdVPu CONNECT WITH ME ONLINE: Instagram:

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17:35

#52 Why Skipping Breakfast Hurts You

Free n’ Fit ·

2025/02/03

Skipping meals may feel like a time-saver or calorie-cutter, but it’s likely the reason you’re overeating later. In this episode, we dive into: •How skipping meals impacts your hunger hormones and metabolism. •Why it leads to cravings and fat storage, not weight loss. •Simple tips to eat consistently and feel in control. 💡 Key Tip: Eat balanced meals every 3–4 hours with protein, carbs, and healthy fats to break the cycle of restriction and overeating. 🎙 Listen in, share with a friend, and

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20:33

#51 Binge Eating: Understanding the Triggers and Fixes

Free n’ Fit ·

2025/01/31

Binge eating isn’t about willpower—it’s your body’s way of signaling it’s missing something. In this episode, we break it down:•Why nutrient deficiencies lead to cravings. •How hormones like ghrelin, leptin, and cortisol affect hunger. •Simple tips for building balanced meals to prevent binges. 💡 Key Takeaways: 1.Eat consistently—don’t skip meals! 2.Balance your meals with protein, healthy fats, and fiber. 3.Listen to your cravings—they’re sending you signals. 🎙 Tune in for actionable steps

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21:48

#50 Why Losing Fat After 40 Feels Hard—and How to Fix It

Free n’ Fit ·

2025/01/28

In this episode, we’re diving into a topic so many women over 40 can relate to: the challenges of fat loss. Hormonal and metabolic changes can make it feel impossible, but the truth is, your body isn’t fighting you—it’s changing, and you can work with it instead of against it.Here’s what we cover: •Why Fat Loss Feels Harder After 40: How hormonal shifts (like lower estrogen and higher cortisol) impact your metabolism and fat storage. •The Mistakes to Avoid: Why under-eating and overtraining

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26:00

#49 What Women Need to Know About Lifting

Free n’ Fit ·

2025/01/24

In this episode, I’m sharing all the lessons I wish I’d known when I first started lifting weights. From nutrition to training programs, I’m breaking down the mistakes I made and how you can avoid them to fast-track your progress.Here’s what I cover: •Why proper nutrition (protein, carbs, and overall calories) is the key to building muscle •The importance of following a structured program instead of piecing together random workouts •Why lifting won’t make you “bulky” but will make you strong and

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19:05

#48 How to Finally Lose the Last 10 Pounds Without...

Free n’ Fit ·

2025/01/20

In this episode, we’re diving into a frustrating topic: why those last 10 pounds won’t budge and why your approach might be working against you.I break down: •How low-calorie diets and overtraining lead to metabolic adaptation •Why your body holds onto fat when you eat less and train more •The harmful effects of chronic dieting on your hormones and metabolism •How reverse dieting can repair your metabolism and get you off the yo-yo dieting cycle If you’re stuck in a loop of eating less, doing

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31:08

#47 Leaving the Czech Republic: My Battle with...

Free n’ Fit ·

2025/01/17

In this episode, I’m getting real and raw about my eating disorder recovery and the past 13 years of my life.I share what it was like moving from the Czech Republic to Chicago at 22, how I ended up in a really dark place with bulimia, and what it took to turn things around. This is my story – the struggles, the lessons, and how I found a way to heal. If you’ve ever felt stuck or struggled with food or self-worth, this one’s for you. Let’s dive in. 💛 CONNECT WITH ME ONLINE: Instagram:

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14:18

#46 Why You’re Not Seeing Results (Even Though You’re...

Free n’ Fit ·

2025/01/14

In this episode, we’re diving into a common but frustrating problem: why doing more—whether it’s endless cardio, cutting calories too low, or grinding harder in the gym—can actually stall your progress.Here’s what you’ll learn: •How overdoing cardio and under-eating impacts your metabolism and hormones. •Why stress, poor sleep, and lack of recovery are holding you back. •The role of cortisol, leptin, and ghrelin in fat loss and cravings. •The importance of fueling your body, resting, and training

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26:33

#45 Why You Gain Weight During a Reverse Diet (And...

Free n’ Fit ·

2025/01/11

Gaining weight during a reverse diet can feel frustrating, but it’s often a normal and necessary part of the process. In today’s episode, we’re diving into why this happens and why it’s not something to fear.Here’s what you’ll learn: •How metabolic adaptation impacts your weight during a reverse diet. •Why water retention, food volume, and hormonal recovery are temporary factors. •Why this phase is about healing your body, not gaining fat. If you’re in this phase, trust the process and focus on

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18:04

#44 4 Fitness Mistakes Keeping You Stuck

Free n’ Fit ·

2025/01/06

In this episode, I’m breaking down the most common fitness mistakes that might be holding you back from reaching your goals. We’re talking about why “eating healthy” isn’t always enough, how to make your workouts more intentional, the underrated benefits of walking, and why sleep is the ultimate game-changer. CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube:

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18:10

#43 Slay Your 2025 Goals Like a Boss

Free n’ Fit ·

2025/01/03

In this episode, I’m sharing how goal setting can transform your life by providing clarity, focus, and motivation, and I’ll walk you through my personal system for breaking down yearly goals into actionable weekly and daily steps to help you stay consistent and achieve your biggest dreams.CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube:

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18:33

#42 The Truth About “Detoxes” and Post-Holiday Weight...

Free n’ Fit ·

2024/12/29

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. CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube:

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15:16

#41 How to Hit Protein Goals Without Shakes and...

Free n’ Fit ·

2024/12/27

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. 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 JOIN MY FREE

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13:40

#40 Why You Can’t Rely on Motivation to Reach Your Goals

Free n’ Fit ·

2024/12/23

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

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13:40

#39 Memories Over Macros: A Holiday Eating Guide

Free n’ Fit ·

2024/12/20

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. 🎄✨CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube:

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18:09

#38 Why ‘I’ll Start in January’ Kept Me Stuck for Years

Free n’ Fit ·

2024/12/17

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

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18:58

#37 Your Holiday Eating Game Plan

Free n’ Fit ·

2024/12/14

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

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14:01

#36 The Scale Is Lying: Why Fat Loss Isn’t Linear

Free n’ Fit ·

2024/12/12

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

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16:51

#35 The Secret to Reaching Your Goals Faster

Free n’ Fit ·

2024/12/09

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.Free n’ Fit

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154 results

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