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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

20:34

#34 Why You’re Still Hungry and How to Fix It

Free n’ Fit ·

2024/12/06

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

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21:52

#33 How to Enjoy the Holidays Without Gaining Weight

Free n’ Fit ·

2024/12/04

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! ✨Free n’ Fit podcast captions CONNECT WITH ME ONLINE: Instagram:

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14:11

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

Free n’ Fit ·

2024/12/02

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

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16:51

#31 Why Eating Too Little is Holding You Back

Free n’ Fit ·

2024/11/29

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

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14:29

#30 Five Weight Loss Truths You Need to Know

Free n’ Fit ·

2024/11/27

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

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20:47

#29 What Are Macros and Why Do They Matter?

Free n’ Fit ·

2024/11/25

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 source CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook:

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18:19

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

Free n’ Fit ·

2024/11/23

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,

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15:06

#27 Align Your Actions with Your Goals

Free n’ Fit ·

2024/11/20

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

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14:36

#26 My Recovery: A Raw and Real Story About...

Free n’ Fit ·

2024/11/18

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. 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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23:35

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

Free n’ Fit ·

2024/11/15

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

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17:51

#24 Holidays: Focus on Family, Not Calories

Free n’ Fit ·

2024/11/11

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 VISIT OUR WEBSITE: https://vigorfit.ca/ 🎁 Free Webinar 🎁 FREE MASTERCLASS 5 weight loss mistakes that sabotage your results and your relationship with food 👉https://martina-raskova.mykajabi.com/offers/C2ztTPXH👈 JOIN MY FREE

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17:51

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

Free n’ Fit ·

2024/11/08

Free n’ Fit podcast captions 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 VISIT OUR WEBSITE: https://vigorfit.ca/ 🎁 Free Webinar 🎁 FREE MASTERCLASS 5 weight loss mistakes that sabotage your results and your relationship with

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18:22

#22 Real Talk on Cheat Meals and Mindset

Free n’ Fit ·

2024/11/07

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:htps://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r=1 VISIT OUR WEBSITE: https://vigorfit.ca/ 🎁 Free Webinar 🎁 FREE MASTERCLASS 5 weight loss mistakes that sabotage your results and your relationship with food 👉https://martina-raskova.mykajabi.com/offers/C2ztTPXH👈 JOIN MY FREE

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41:57

#21 When Keto Failed, My Client Voula Learned to Love...

Free n’ Fit ·

2024/11/04

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 VISIT OUR WEBSITE: https://vigorfit.ca/ 🎁 Free Webinar 🎁 FREE MASTERCLASS 5 weight loss mistakes that sabotage your results and your relationship with food 👉https://martina-raskova.mykajabi.com/offers/C2ztTPXH👈 JOIN MY FREE

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15:42

The Truth Behind Intermittent Fasting: My Experience

Free n’ Fit ·

2024/11/01

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 VISIT OUR WEBSITE: https://vigorfit.ca/ 🎁 Free Webinar 🎁 Join my free three-day webinar on mastering sustainable weight loss, where I'll share effective strategies to help you lose weight and keep it off for good! 👉

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17:03

#19 The Facts About Weight Gain

Free n’ Fit ·

2024/10/29

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 VISIT OUR WEBSITE: https://vigorfit.ca/ 🎁 Free Webinar 🎁 Join my free three-day webinar on mastering sustainable weight loss, where I'll share effective strategies to help you lose weight and keep it off for good! 👉

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12:28

Is alcohol sabotaging your progress?

Free n’ Fit ·

2024/10/25

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

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36:40

#17 Interview with my friend Simon who lost over...

Free n’ Fit ·

2024/10/22

🎙️ 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! 💪 CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook:

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14:53

#16 Why Crash Diets Don't Work

Free n’ Fit ·

2024/10/19

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! 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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09:55

#15 The power of DIET BREAKS

Free n’ Fit ·

2024/10/15

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.

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154 results

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