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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

28:21

#74 Food Used To Control My Life

Free n’ Fit ·

2025/04/09

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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20:00

#73 Building Gym Confidence—One Rep at a Time

Free n’ Fit ·

2025/04/07

Feeling intimidated at the gym? You’re not alone. In this episode, we’re breaking down exactly how to build confidence—whether you’re a total beginner or just nervous in the weight room. From creating a game plan to shifting your mindset, you’ll get simple, actionable tips to help you walk into any gym with purpose, clarity, and self-belief. Because confidence isn’t something you’re born with—it’s something you build. 🏋️‍♀️🔥Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME

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14:18

#72 Why You Feel Nauseous During Workouts

Free n’ Fit ·

2025/04/04

Ever felt dizzy, lightheaded, or straight-up nauseous during a workout? You’re not alone—and no, you’re not doing something wrong. In this episode, we break down exactly why that sick feeling hits mid-session, what your body’s trying to tell you, and the simple tweaks that can help you train without the nausea. From hydration to meal timing to breathing tips, this one’s packed with actionable advice to help you feel strong (not sick) in the gym. 💪🧠Apply for 1:1 coaching with me ❤️

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21:06

#71 How to Stop Stress Eating After a Long Day

Free n’ Fit ·

2025/04/02

Had a rough day and suddenly find yourself elbow-deep in snacks? You’re not alone—and it’s not a willpower issue. In this episode, we’re unpacking why stress eating happens (especially at night), how to recognize your triggers, and what you can do instead so food isn’t your only coping tool. Walk away with practical, guilt-free strategies to stop the cycle and feel more in control—without giving up the foods you love. 💬✨Apply for 1:1 coaching with me ❤️

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10:22

#70 You Say You Know What to Do… So Why Aren’t You...

Free n’ Fit ·

2025/03/31

You say you know what to do—but if that were true, you’d have the results to show for it. In this episode, we’re breaking down why just knowing isn’t enough and what’s actually keeping you stuck. From lack of accountability to overcomplicating things and letting emotions take over—this is your reality check. If you’re tired of spinning your wheels, it’s time to stop talking and start doing. Let’s get real—and let’s get to work. 💥 Apply for 1:1 coaching with me ❤️

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18:41

#69 Stop Wasting Money: The Only Supplements That Matter

Free n’ Fit ·

2025/03/28

Not sure where to start with supplements? This episode breaks down the basics—what’s worth it, why it works, and how to build a simple, effective supplement routine.Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu 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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23:41

# 68 End the Cycle of “I’ll Do It Later” With This Habit

Free n’ Fit ·

2025/03/28

Feeling stuck or frustrated with your progress? In this episode, we dive into the habit that can change everything: doing the hardest thing first. Whether it’s your workout, meal prep, or a tough decision you’ve been avoiding, tackling it early creates momentum, builds confidence, and makes the rest of your day easier. I’ll show you why procrastination keeps you trapped—and how acting before you “feel like it” is the key to lasting results in fitness, mindset, and life. Apply for 1:1 coaching with

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29:28

#67 Why 1,200 Calories is Making You Fat

Free n’ Fit ·

2025/03/24

In this episode, we break down why 1,200 calories isn’t enough and why most women actually need 2,000+ to thrive. Learn how chronic under-eating damages your metabolism, steals your energy, and keeps you stuck. I’ll show you why eating more is the key to feeling stronger, building muscle, and finally breaking free from diet culture. Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook:

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24:44

#66 Why You Binge (and How to Break the Cycle)

Free n’ Fit ·

2025/03/21

Ever feel like you just can’t trust yourself around food—whether it’s sweets, chips, or even a bowl of pasta? You’re not alone. In this episode, we break down why you feel out of control around food (hint: it’s not a lack of willpower) and exactly how to rebuild that trust. No guilt, no crazy food rules—just real, actionable strategies that actually work.Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu CONNECT WITH ME ONLINE: Instagram:

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15:38

#65 3 Reasons You Are Not Building Muscle

Free n’ Fit ·

2025/03/17

In this episode, we’re breaking down why you might be lifting weights but still not seeing the muscle definition you want. I cover one of the biggest reasons behind this: you’re likely not lifting heavy enough to stimulate true muscle growth. You’ll learn how muscle actually grows, how to know if you’re challenging yourself enough, and simple steps to start progressing faster in the gym. If you want to finally look like you lift, this is where to start! 💪Apply for 1:1 coaching with me ❤️

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23:18

#64 What to Do When the Scale Stops Moving

Free n’ Fit ·

2025/03/14

Think you’ve hit a plateau just because the scale isn’t moving? Not so fast! In this episode, I break down what a real plateau is, how long it actually takes to hit one, and what to do if you’re stuck. Plus, I share smart strategies to break through without wrecking your metabolism.Book a FREE consultation with me https://calendly.com/raskova-martina89/free-consultation Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu CONNECT WITH ME ONLINE: Instagram:

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26:27

#63 How to Get 100g+ of Protein a Day Without...

Free n’ Fit ·

2025/03/10

Ever feel bloated, sluggish, or just off after a protein shake or bar? In this episode, I break down why that happens, how artificial sweeteners and fillers impact digestion, and how to hit your protein goals using real, whole foods without the discomfort.Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu 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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26:08

#62 This Episode Made Me Cry—Deanna’s Life-Changing...

Free n’ Fit ·

2025/03/07

In this episode, I sit down with my client Deanna, who lost 18 lbs in my program—but her transformation goes far beyond the scale. She shares how she overcame the dieting cycle, built a sustainable routine, and became a stronger, more confident version of herself.Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu 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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12:05

#61 Why You Feel Tired After Meals (And How to Fix It)

Free n’ Fit ·

2025/03/03

Struggling with energy crashes, constant cravings, or feeling unsatisfied after meals? In this episode, we’re diving into how to balance your plate with protein, fiber, and healthy fats to keep your blood sugar stable, boost energy, and support long-term health.🔥 What you’ll learn: •Why blood sugar spikes and crashes make fat loss harder •How to build a balanced plate for steady energy and fewer cravings •Easy meal ideas to help you feel full and satisfied It’s not about avoiding foods—it’s

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24:27

#60 Reverse Dieting Explained: Why Gaining Weight...

Free n’ Fit ·

2025/02/28

Just started reverse dieting and freaking out because the scale went up? Don’t panic! In this episode, I break down why this happens, why it’s NOT fat gain, and what your body is actually doing during this phase.Check out this episode: WHY EATING TOO LITTLE IS HOLDING YOU BACK https://open.spotify.com/episode/6GxZgG3qLPv508eWofVfWD?si=c6500c61641f4b00 Apply for 1:1 coaching with us ❤️ https://form.typeform.com/to/cvjmdVPu CONNECT WITH ME ONLINE: Instagram:

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25:00

#59 Tired of Losing & Regaining the Same Weight?...

Free n’ Fit ·

2025/02/24

Ever lost weight on a diet program only to gain it all back? You’re not alone. In this episode, I break down why restrictive programs like Beachbody and Weight Watchers fail in the long run, how they slow your metabolism, mess with your hunger signals, and leave you feeling stuck in an endless cycle. Apply for 1:1 coaching with me ❤️ https://form.typeform.com/to/cvjmdVPu CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook:

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30:47

#58 The Dark Side of Competing

Free n’ Fit ·

2025/02/21

In this episode, I sit down with Simon to talk about something many competitors face but rarely discuss—post-show depression. After months of extreme discipline, peak conditioning, and stepping on stage, the aftermath can hit harder than expected. 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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35:01

#57 How Erika Stopped Dieting & Lost 15 Pounds the...

Free n’ Fit ·

2025/02/20

My client Erika used to think skipping meals and fasting was the only way to lose weight… but all it did was leave her hungry, frustrated, and stuck. She knew nothing about workouts or nutrition—until she joined my program. Now? She’s down 15 pounds, eating MORE food than ever, enjoying breakfast with her family again, and feeling strong in the gym! This episode is a must-listen if you’ve ever felt like you had to eat less to see results. 🎙️ ARE YOU READY TO MAKE A CHANGE AND GET HELP ON

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17:20

#56 The Darkest Days: My Eating Disorder Story

Free n’ Fit ·

2025/02/17

This episode is a deep, personal look into my experience with bulimia—the struggles, the dark moments, and how I eventually found my way to healing. I know firsthand how isolating it can feel, and I’m sharing my story in hopes that it helps someone feel less alone. DISCLAIMER: I’m not a doctor or therapist, and this isn’t medical advice. I’m simply sharing my journey. If you’re struggling, please reach out to a qualified professional—support is out there, and you don’t have to go through it alone

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59:18

#55 Valentine’s Day Special: Our Love, Our Story, Our...

Free n’ Fit ·

2025/02/14

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 COMMUNITY: https://www.facebook.com/groups/2775246079426722 Join my email list for exclusive content, including resources related to my journey and tips for overcoming challenges with

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