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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

25:13

#114 How to Stop Sugar Cravings (for REAL) and...

Free n’ Fit ·

2025/07/16

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 coach.vigorfit.ca/bio CONNECT WITH ME

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17:53

#113 How to Lose Fat and Build Muscle Without...

Free n’ Fit ·

2025/07/14

In this episode, we’re breaking down how to lose fat and build lean muscle without destroying your energy, sleep, or hormones in the process. I’m diving into why so many women feel exhausted, anxious, and hormonally “off” during a fat loss phase—and what to actually do about it.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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16:53

#112 The Truth About Training During Your Period

Free n’ Fit ·

2025/07/11

This episode breaks down how your menstrual cycle impacts fat loss, training, and nutrition—and how to sync your workouts and food with each phase for better results, more energy, and less burnout.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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12:47

#111 GYM Isn’t Therapy: Real Stress Management for...

Free n’ Fit ·

2025/07/09

Think hitting the gym is your go-to stress relief? In this episode, we’re breaking down why workouts aren’t actually stress management — and how they might be adding to the problem. You’ll learn what real stress relief looks like, how cortisol is affecting your results, and simple tools you can use to calm your nervous system, recover better, and finally feel like yourself again. Perfect for any woman who’s feeling wired, tired, or stuck — even while doing “everything right.” FREE MASTERCLASS -

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30:40

#110 My Client Carol Went From 1,000 Calories to Over...

Free n’ Fit ·

2025/07/07

FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1YFREE 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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17:32

#109 What Every Woman Needs to Know About Perimenopause

Free n’ Fit ·

2025/07/04

Perimenopause is real—and it’s changing your body. In this episode, I break down what’s actually happening with your hormones, why the things that used to work (like fasting, HIIT, or eating “clean”) might be backfiring now, and what to do instead to feel strong, lean, and energized again. If you’ve been feeling inflamed, exhausted, or frustrated with your body—this is for you. FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE

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21:40

#108 Fasting, Hormones & Fat Loss: What You’re Not...

Free n’ Fit ·

2025/07/02

Think fasting is the key to fat loss and better hormones? Not so fast. In this episode, we break down what fasting really does to your body, when it works, when it backfires — and what to do instead if you want sustainable results without draining your energy or losing muscle. Especially important if you’re a woman navigating stress, workouts, or hormone shifts.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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22:43

#107 How to Lose Weight Without Giving Up Wine,...

Free n’ Fit ·

2025/06/30

What if you could lose weight without cutting your favorite foods?In this episode, I break down why you don’t need to quit wine, bread, or pasta to get in shape—and how cutting them might be making things harder. We’ll talk about the real problem behind food guilt, the restrict-binge cycle, and how to build fat loss into your real life with flexibility, balance, and zero food rules. FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism

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23:50

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

Free n’ Fit ·

2025/06/27

Are you eating less, working out more… and still not seeing results? You’re not broken. You’re just metabolically adapted. In this episode, I break down exactly what happens to your metabolism when you under-eat for too long, why your body stops responding, and how to finally fix it.You’ll learn the 5 steps I use inside my Metabolic Reset Method to restore your metabolism, balance your hormones, and lose fat without restriction. Ready to stop chasing “less” and start seeing real progress? Hit

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13:32

#105 Why Low-Carb Diets Make You Gain It Back

Free n’ Fit ·

2025/06/25

Still blaming carbs for your weight gain? In this episode, I break down exactly why slashing carbs is not the fix — especially for women over 35 dealing with hormone shifts, low energy, and stubborn fat. Learn what’s really slowing your metabolism, how carbs actually support fat loss, and what to do instead to fuel your body without restriction. Ready to stop spinning your wheels? This one’s for you.FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism

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18:51

#104 The Macro Mistakes Sabotaging Your Progress

Free n’ Fit ·

2025/06/23

Tracking your food but not seeing results?This episode breaks down 7 of the most common macro mistakes I see — from sneaky extra calories to relying on MyFitnessPal’s wonky database. If you’re doing everything right and still not losing fat… this might be why. 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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15:59

#103 Healing Your Relationship with Food Starts Here

Free n’ Fit ·

2025/06/20

Tired of starting over? Feeling like food controls you — no matter how “healthy” you try to eat?This episode is for the woman who’s done all the diets and still feels stuck. We’re diving into 5 game-changing shifts that’ll help you eat with freedom, fuel your body without guilt, and finally feel in control — without extremes. 🎯 DM me “FOOD FREEDOM” on Instagram to get the free guide that walks you through this step-by-step FREE MASTERCLASS - “Why your diet is NOT working and how to RESET

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25:22

#102 Still Stuck at the Same Weight? Listen to This

Free n’ Fit ·

2025/06/18

Tracking your food. Lifting weights. Hitting your steps. Drinking the water.And yet… the scale? Stuck. Or worse, going up. Before you spiral — this episode breaks down why the number might not be moving (even if fat loss is), what signs to look for instead, and what NOT to do when progress feels slow. 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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14:19

#101 This 10-Min Trick Boosts Fat Loss

Free n’ Fit ·

2025/06/16

Overtraining? Eating clean? Still bloated, tired, or stuck?This episode breaks down how something as simple as elevating your legs can help regulate your nervous system, lower cortisol, improve digestion, and support fat loss — especially if your body’s been stuck in “fight or flight.” 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

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13:06

#100 The Protein Timing Mistake That’s Holding You Back

Free n’ Fit ·

2025/06/13

You hit your daily protein goal — but does when you eat it actually matter? In this episode, we’re breaking down how protein timing can impact fat loss, muscle tone, and energy — especially if you’re already consistent with your nutrition.You’ll learn how to space your meals for better results, when to eat protein around workouts, and why your late-night Greek yogurt might actually be helping more than you think. Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME

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24:57

#99 Fix Your Energy Without More Coffee

Free n’ Fit ·

2025/06/12

Feel tired no matter how much sleep you get? This episode breaks down why exhaustion isn’t always about rest — it’s often about blood sugar, meal timing, and how you’re fueling your body. I’m diving into the hidden habits that tank your energy (like “naked carbs,” sugary drinks, or under-eating all day), plus simple, realistic food strategies to help you feel steady, focused, and energized again.Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME

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34:05

#98 How to Stay on Track Without Meal Prep

Free n’ Fit ·

2025/06/09

No time to prep? No problem. In this episode, I’m sharing exactly how to stay on track when life gets chaotic and cooking just isn’t happening. You’ll get real-life, zero-cook meal ideas, busy-week grocery staples, and smart tips for eating out—without starting from scratch every Monday.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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14:12

#97 How to Prep for Vacation Without the Crash Diet

Free n’ Fit ·

2025/06/06

If you’ve ever slashed calories, doubled your workouts, and tried to “fix” your body two weeks before a trip—only to end up bloated, exhausted, and frustrated once you get there—this episode is for you.I’m breaking down what really happens when you panic diet before vacation, why the quick weight loss isn’t actually fat loss, and how that restriction sets you up to feel worse, not better. More importantly, I’ll walk you through a smarter way to prep so you can show up feeling strong, confident, and

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19:17

#96 The Truth About PMS: Hormones, Hunger & Mood Swings

Free n’ Fit ·

2025/06/03

Feel hungrier, moodier, or more tired before your period? It’s not in your head—your hormones are shifting big time. In this episode, I break down what’s really going on with your metabolism, cravings, energy, and mood—and how to work with your body, not against it.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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20:19

#95 The Fat Loss Mistakes Sabotaging Your Progress

Free n’ Fit ·

2025/05/30

You’re eating clean, hitting workouts, and still not losing fat? This episode breaks down why. I’m walking you through 6 sneaky mistakes that sabotage your progress — even when you’re doing everything “right.”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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