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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

11:08

#134 EATING LESS AND STILL NOT LOSING WEIGHT? THIS IS...

Free n’ Fit ·

2025/09/12

Apply for coaching with me https://coach.vigorfit.ca/applicationFREE 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/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube:

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21:58

#133 How to Build Muscle Without Gaining Fat

Free n’ Fit ·

2025/09/08

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 can finally grow the toned physique you want without fear of “bulking up.”Apply for coaching with me

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30:02

#132 My Fertility + Pregnancy Journey

Free n’ Fit ·

2025/09/04

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 been like for me, this episode is from the heart. Apply for coaching with me

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37:07

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

Free n’ Fit ·

2025/09/03

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. Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT

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13:05

#130 Creatine Isn’t Just for Men — Here’s Why Women...

Free n’ Fit ·

2025/08/31

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 women can add to their routine. Apply for coaching with me https://coach.vigorfit.ca/application FREE

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12:49

#129 What to Eat Before & After Your Workouts

Free n’ Fit ·

2025/08/29

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 diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC

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14:39

#128 Why Women Need More Protein (Especially After 35)

Free n’ Fit ·

2025/08/25

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 and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT

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14:27

#127 You’re Not Addicted to Food

Free n’ Fit ·

2025/08/18

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 trying to just “fix the food” and started fixing my life. If food feels like your only reward, your

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19:43

#126 Trusting the Process When the Scale Won’t Budge

Free n’ Fit ·

2025/08/17

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 - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE

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18:42

#125 Why the Scale Goes Up in a Reverse Diet

Free n’ Fit ·

2025/08/15

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 my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME

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15:49

#124 Stop Eating Like This If You Want Results

Free n’ Fit ·

2025/08/13

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/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME

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24:14

#123 Why Fat Loss Feels Harder After 40 — And What to...

Free n’ Fit ·

2025/08/08

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 FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism

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39:10

#122 Metabolic Adaptation: The Real Reason You’re Not...

Free n’ Fit ·

2025/08/04

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 coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working

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20:11

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

Free n’ Fit ·

2025/08/02

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 FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD

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16:38

#120 Discipline > Motivation: How to Stay Consistent

Free n’ Fit ·

2025/07/30

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/form/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME

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45:41

#119 LIVE Training Replay: How to Train Smarter,...

Free n’ Fit ·

2025/07/28

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 difference between exercising to burn calories vs. signaling your body to change How to train

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01:00:42

#118 How Corry Stopped Starving, Ditched Ozempic, and...

Free n’ Fit ·

2025/07/25

Apply for coaching with me https://coach.vigorfit.ca/applicationFREE 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/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube:

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15:54

#117 Taking Ozempic? Here’s What You’re Not Being Told

Free n’ Fit ·

2025/07/23

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 them—or thinking about it. Whether you’re on meds or not, this episode will help you understand how to

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22:48

#116 The ONE thing holding you back from getting toned

Free n’ Fit ·

2025/07/21

Apply for coaching with me https://coach.vigorfit.ca/applicationFREE 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/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube:

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22:48

#115 Why You’re Not Building Muscle — Recovery...

Free n’ Fit ·

2025/07/19

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://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD FREEDOM" GUIDE

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