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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

22:51

#94 Over 40 and Gaining Weight? This Is Why

Free n’ Fit ·

2025/05/28

Think your metabolism is broken after 40? It’s not — but it is changing. In this episode, I break down what’s actually happening with your muscle, hormones, and fat-burning ability as you age — and what you can do to take back control.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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18:59

#93 Alcohol & Fat Loss: The Truth No One’s Telling You

Free n’ Fit ·

2025/05/26

It’s not just the calories in your drink — it’s what alcohol does after you drink it. In this episode, I break down how alcohol impacts fat burning, metabolism, hormone balance, and recovery — and why even a few drinks can slow your fat loss progress for days.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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19:02

#92 Always Tired and Craving Sugar? This Is Why

Free n’ Fit ·

2025/05/24

If you’re tired, craving sugar 24/7, or stuck in a fat loss plateau — this episode is for you. I’m breaking down exactly how blood sugar impacts your energy, hunger, fat storage, and cravings — and what you can do about it without cutting carbs.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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16:16

#91 Cardio Myths Busted: What It Really Does for Your...

Free n’ Fit ·

2025/05/24

Cardio isn’t just for weight loss — it’s essential for your heart, hormones, recovery, and energy. In this episode, I break down the real benefits of cardio, the different types (LISS, HIIT, etc.), and how it can actually support your strength training. If you’ve been avoiding it or using it as punishment, this will change how you see it. Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME

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16:16

#90 Fat-Burning Foods

Free n’ Fit ·

2025/05/19

“What should I eat to lose weight?” — It’s one of the most common questions I get, and today we’re unpacking the real answer.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: https://www.youtube.com/@martina_fit_yyc/videos TikTok:https://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r=1

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13:43

#89 Why Fad Diets Keep Sucking You Back In

Free n’ Fit ·

2025/05/16

Let’s be real — you already know fad diets don’t work… so why do you keep falling for them?In this honest and straight-up episode, I’m breaking down the 5 sneaky reasons you keep getting sucked back into the all-or-nothing cycle. From chasing fast results to tying your self-worth to the scale, we’re unpacking the mental patterns keeping you stuck. This one’s not a pep talk. It’s a wake-up call — with love — so you can finally stop starting over and start building habits that actually

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20:17

#88 HOW TO FIX YOUR METABOLISM

Free n’ Fit ·

2025/05/14

Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bioCONNECT 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

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14:55

#87 The Busy Woman’s Guide to Eating Enough Protein

Free n’ Fit ·

2025/05/12

You know protein is important… but how do you actually hit your numbers when you’re running around, working, parenting, or just trying to survive the day?In this episode, I’m breaking down why protein is so essential for fat loss, hormones, recovery, and hunger — and exactly how to hit your protein goals even when life feels like chaos. No more relying on shakes all day or skipping meals and trying to make up for it at dinner. Whether you’re a busy mom, a working professional, or someone who’s

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21:54

#86 Fat Loss Q&A: Why You’re Bingeing, Plateaued, and...

Free n’ Fit ·

2025/05/10

In this episode, we’re digging into the real reasons you feel stuck with fat loss — from weekend bingeing to obsessive food thoughts, plateaus, protein struggles, and more. But we’re not staying surface-level. I’m breaking down what’s actually going on with your metabolism, hormones, and mindset so you can finally understand what your body needs and stop spinning in circles.Whether you’re tired of starting over every Monday or just confused about why “eating clean” isn’t working, this episode

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16:24

#85 The Biggest Fitness Myths Busted

Free n’ Fit ·

2025/05/05

In today’s episode, I’m busting 5 fitness myths that are secretly holding you back from seeing real progress. If you’ve been confused about cardio, lifting weights, soreness, spot reduction, or how often you should change your workouts, this one’s for you.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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19:00

#84 The Real Reason You’re Still Craving Food After...

Free n’ Fit ·

2025/05/02

Still feeling hungry even after hitting your macros? In this episode, I’m breaking down why that happens, how blood sugar, meal composition, stress, and sleep all play a role — and what to actually do about it. You’ll learn simple strategies to manage real hunger (not just cravings) without derailing your goals or falling into the all-or-nothing mindset. Plus, I’ll show you when it’s okay to eat more — and how to do it without guilt.Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT

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19:24

#83 How I Healed My Relationship with Food After 12...

Free n’ Fit ·

2025/05/01

In today’s episode, I’m opening up about my personal journey — from battling bulimia for 12 years to finding food freedom and building a healthy relationship with my body. I’m sharing the biggest lessons I learned about restriction, binge cycles, hormones, and the real steps it takes to heal your relationship with food. If you’ve ever felt stuck, guilty, or afraid around food, this episode will give you real strategies and hope that it can get better. You’re not broken — you just need a different

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22:39

#82 Before You Try Another Diet, Listen to This

Free n’ Fit ·

2025/04/29

In this episode, I’m walking you through five questions you should be asking yourself about fat loss — but probably aren’t. If you’re tired of quick fixes, constant restarts, and feeling stuck, this episode will help you get clear on what really matters for long-term success. Grab your coffee, take some notes, and let’s get real about what it actually takes to lose fat and keep it off — without giving up the foods and life you love.Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT

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15:53

#81 The Truth About Carbs (That Diet Culture Won’t...

Free n’ Fit ·

2025/04/26

Are carbs the reason you’re not losing weight — or are they the missing piece?In today’s episode, I’m busting one of the biggest fitness myths out there: that carbs are “bad” and need to be cut to get results. The truth? Carbs are essential if you want to build muscle, burn fat, recover faster, and actually enjoy your nutrition. I’m walking you through 5 science-backed reasons carbs aren’t just okay — they’re powerful when used properly. Whether you’ve been scared to eat bananas or confused

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12:15

#80 What 12 Years of Disordered Eating Taught Me...

Free n’ Fit ·

2025/04/24

What if your biggest regret at the end of your life isn’t that you weren’t thinner—but that you spent so much time trying to be?In this raw, personal episode, I’m sharing my own story of struggling with body image, restrictive eating, and a 12-year battle with bulimia. From the age of 17, my life revolved around food, weight, and chasing an impossible ideal. But no matter how thin I got, it was never enough—and it never made me happy. If you’ve ever felt guilty for eating, obsessed over your

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20:10

#79 5 Signs You’re Not Eating Enough (Even If You’re...

Free n’ Fit ·

2025/04/21

Most people think the key to fat loss is eating less. But what if the real problem is that you’re not eating enough?In this episode, I break down 5 clear signs your body might actually need more food—yes, even if you’re trying to lose weight. From stalled fat loss to brain fog and binge cravings at night, these are the red flags that your current approach may be doing more harm than good. Whether you’re training hard, always tired, or constantly thinking about food… this episode will help you

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27:03

#78 Macros Made Simple: Your Beginner Guide

Free n’ Fit ·

2025/04/20

In this episode, I’m breaking down exactly how to start tracking macros without the overwhelm. Whether you’re aiming for fat loss, muscle gain, or just more awareness around food, this step-by-step guide will walk you through everything—from understanding what macros are to setting your targets, using a tracking app, and building meals with confidence. Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME

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17:08

#77 Build Your Summer Body Without Starving

Free n’ Fit ·

2025/04/17

In this episode, we’re talking about the biggest mistake people make when it comes to getting ready for summer: waiting until the last minute.You’ll learn: Why crash diets and quick fixes don’t work How extreme dieting affects your metabolism, cravings, and muscle What to do instead to actually feel confident this summer (and keep your results) The exact steps to start now—without starving or stressing out If you want to feel strong, lean, and confident by summer, this one’s a

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20:12

#76 What Happens After a Big Overeating Day & How to...

Free n’ Fit ·

2025/04/14

Woke up bloated and panicking after a big meal or a full-on food fest? Don’t worry—you didn’t ruin your progress.In this episode, I break down what really happens in your body after overeating (hint: it’s mostly water and digestion), plus the exact steps to bounce back without guilt, restriction, or overcompensating. Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME

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20:49

#75 9 Reasons Why You Should Build Muscle (It’s Not...

Free n’ Fit ·

2025/04/12

Think building muscle is just for bodybuilders? Think again.In this episode, I’m sharing 9 science-backed reasons why building muscle is one of the best things you can do for fat loss, longevity, hormones, mental health, and everyday strength. If you’re stuck in “I just want to lose weight” mode, this will shift your mindset—and your results. 🎧 Tune in and start building a stronger, healthier version of you. Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME

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