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Martina Raskova

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Free n’ FitFree n’ Fit#119 LIVE Training Replay: How to Train Smarter, Build Muscle & Burn Fat (Without Overtraining)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 smarter, recover better, and finally feel strong again   I...2025-07-2845 minFree n’ FitFree n’ Fit#118 How Corry Stopped Starving, Ditched Ozempic, and Found Food FreedomApply 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 ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube: https://www.youtub...2025-07-251h 00Free n’ FitFree n’ Fit#117 Taking Ozempic? Here’s What You’re Not Being ToldWondering 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 protect your metabolism a...2025-07-2415 minFree n’ FitFree n’ Fit#116 The ONE thing holding you back from getting tonedApply 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 ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube: https://www.youtub...2025-07-2122 minFree n’ FitFree n’ Fit#115 Why You’re Not Building Muscle — Recovery Mistakes That Stall ProgresIn 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  coach.vigorfit.ca/bio CONNE...2025-07-1922 minFree n’ FitFree n’ Fit#114 How to Stop Sugar Cravings (for REAL) and Finally Balance Your Blood SugarIn 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 ONLINE: Instagram: https://www.instagram.com/martin...2025-07-1625 minFree n’ FitFree n’ Fit#113 How to Lose Fat and Build Muscle Without Wrecking Your HormonesIn 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 FREEDOM" G...2025-07-1417 minFree n’ FitFree n’ Fit#112 The Truth About Training During Your PeriodThis 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 ONLINE: Instagram: https...2025-07-1116 minFree n’ FitFree n’ Fit#111 GYM Isn’t Therapy: Real Stress Management for WomenThink 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 - “Why your diet is NOT working and how...2025-07-0912 minFree n’ FitFree n’ Fit#110 My Client Carol Went From 1,000 Calories to Over 2,000 — and Still Losing WeightFREE 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: https://www.youtube.com/@martina_fit_yyc/videos TikTok:https://www.tiktok.com/@martina_fit_y...2025-07-0730 minFree n’ FitFree n’ Fit#109 What Every Woman Needs to Know About PerimenopausePerimenopause 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 METABOL...2025-07-0417 minFree n’ FitFree n’ Fit#108 Fasting, Hormones & Fat Loss: What You’re Not Being ToldThink 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 ASSESSMENT https://link.vigorfit.ca/widge...2025-07-0321 minFree n’ FitFree n’ Fit#107 How to Lose Weight Without Giving Up Wine, Bread, or PastaWhat 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 https://youtu.be/4-pp3cQ6n1Y 2025-06-3022 minFree n’ FitFree n’ Fit#106 Metabolic Adaptation: The Real Reason You’re Not Losing WeightAre 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 play.   📩 Fill out your free metabolic assessment 2025-06-2723 minFree n’ FitFree n’ Fit#102 Still Stuck at the Same Weight? Listen to ThisTracking 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 https://link.vigorfit.ca/widget/for...2025-06-1825 minFree n’ FitFree n’ Fit#101 This 10-Min Trick Boosts Fat LossOvertraining? 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 "FOOD FREEDOM" GUIDE  coach.v...2025-06-1614 minFree n’ FitFree n’ Fit#100 The Protein Timing Mistake That’s Holding You BackYou 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 ONLINE: Instagram: https...2025-06-1313 minFree n’ FitFree n’ Fit#99 Fix Your Energy Without More CoffeeFeel 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 ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ ...2025-06-1224 minFree n’ FitFree n’ Fit#98 How to Stay on Track Without Meal PrepNo 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: https://www.youtube.com/@marti...2025-06-0934 minFree n’ FitFree n’ Fit#97 How to Prep for Vacation Without the Crash DietIf 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 actually enjoy your time away—without the...2025-06-0614 minFree n’ FitFree n’ Fit#96 The Truth About PMS: Hormones, Hunger & Mood SwingsFeel 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: https://www.youtube.com/@martina_fit_yyc/video...2025-06-0319 minFree n’ FitFree n’ Fit#95 The Fat Loss Mistakes Sabotaging Your ProgressYou’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: https://www.youtube.com/@martina_fit_yyc/videos TikTok:https://www.tiktok.com/@martina_fit_yyc__?_t=8oK2XKR4bfp&_r...2025-05-3020 minFree n’ FitFree n’ Fit#94 Over 40 and Gaining Weight? This Is WhyThink 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: https://www.youtube.com/@martina_fit_yyc/videos TikTok:https://ww...2025-05-2822 minFree n’ FitFree n’ Fit#93 Alcohol & Fat Loss: The Truth No One’s Telling YouIt’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: https://www.youtube.com/@martina_fit_yyc/vi...2025-05-2718 minFree n’ FitFree n’ Fit#92 Always Tired and Craving Sugar? This Is WhyIf 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: https://www.youtube.com/@martina_fit_yyc/videos TikTok:h...2025-05-2419 minFree n’ FitFree n’ Fit#91 Cardio Myths Busted: What It Really Does for Your BodyCardio 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 ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook: https://www.facebo...2025-05-2416 minFree n’ FitFree n’ Fit#90 Fat-Burning Foods“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 2025-05-1916 minFree n’ FitFree n’ Fit#89 Why Fad Diets Keep Sucking You Back InLet’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 stick.   Grab my f...2025-05-1613 minFree n’ FitFree n’ Fit#88 HOW TO FIX YOUR METABOLISMGrab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application   Let’s finally get you results that last!   CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube: https://www.yout...2025-05-1420 minFree n’ FitFree n’ Fit#87 The Busy Woman’s Guide to Eating Enough ProteinYou 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 just not int...2025-05-1314 minFree n’ FitFree n’ Fit#86 Fat Loss Q&A: Why You’re Bingeing, Plateaued, and Obsessed with FoodIn 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 will help you take back control — without extremes.   Grab my free “Food...2025-05-1021 minFree n’ FitFree n’ Fit#85 The Biggest Fitness Myths BustedIn 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.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application 2025-05-0516 minFree n’ FitFree n’ Fit#84 The Real Reason You’re Still Craving Food After MealsStill 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.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning yo...2025-05-0219 minFree n’ FitFree n’ Fit#83 How I Healed My Relationship with Food After 12 Years of StruggleIn 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 approach.   Grab my free “Food Freedom” Guide here:  https://coac...2025-05-0119 minFree n’ FitFree n’ Fit#82 Before You Try Another Diet, Listen to ThisIn 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.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop sp...2025-04-2922 minFree n’ FitFree n’ Fit#81 The Truth About Carbs (That Diet Culture Won’t Tell You)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 about why you’re always tired...2025-04-2615 minFree n’ FitFree n’ Fit#80 What 12 Years of Disordered Eating Taught Me About LifeWhat 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, obsess...2025-04-2412 minFree n’ FitFree n’ Fit#79 5 Signs You’re Not Eating Enough (Even If You’re Trying to Lose Weight)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 und...2025-04-2120 minFree n’ FitFree n’ Fit#78 Macros Made Simple: Your Beginner GuideIn 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.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   If you’re tired of restrictive diets and feel stuck no matter how “healthy” yo...2025-04-2027 minFree n’ FitFree n’ Fit#77 Build Your Summer Body Without StarvingIn 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 mu...2025-04-1717 minFree n’ FitFree n’ Fit#76 What Happens After a Big Overeating Day & How to Bounce BackWoke 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.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “health...2025-04-1420 minFree n’ FitFree n’ Fit#75 9 Reasons Why You Should Build Muscle (It’s Not Just About Looks)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.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to...2025-04-1220 minFree n’ FitFree n’ Fit#74 Food Used To Control My LifeGrab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application   Let’s finally get you results that last!   CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube: https...2025-04-0928 minFree n’ FitFree n’ Fit#73 Building Gym Confidence—One Rep at a TimeFeeling 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. 🏋️‍♀️🔥   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   If you’r...2025-04-0720 minFree n’ FitFree n’ Fit#72 Why You Feel Nauseous During WorkoutsEver 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. 💪🧠   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinni...2025-04-0414 minFree n’ FitFree n’ Fit#71 How to Stop Stress Eating After a Long DayHad 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. 💬✨   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?2025-04-0221 minFree n’ FitFree n’ Fit#70 You Say You Know What to Do… So Why Aren’t You Doing It?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. 💥   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Read...2025-03-3110 minFree n’ FitFree n’ Fit#69 Stop Wasting Money: The Only Supplements That MatterNot 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.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application     Let’s finally get you results that last!...2025-03-2818 minFree n’ FitFree n’ Fit# 68 End the Cycle of “I’ll Do It Later” With This HabitFeeling 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.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready...2025-03-2823 minFree n’ FitFree n’ Fit#67 Why 1,200 Calories is Making You FatIn 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.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, ap...2025-03-2429 minFree n’ FitFree n’ Fit#66 Why You Binge (and How to Break the Cycle)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.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   If you’re tired of rest...2025-03-2124 minFree n’ FitFree n’ Fit#65 3 Reasons You Are Not Building MuscleIn 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! 💪   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   ...2025-03-1715 minFree n’ FitFree n’ Fit#64 What to Do When the Scale Stops MovingThink 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.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, appl...2025-03-1423 minFree n’ FitFree n’ Fit#63 How to Get 100g+ of Protein a Day Without SupplementsEver 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.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/ap...2025-03-1026 minFree n’ FitFree n’ Fit#62 This Episode Made Me Cry—Deanna’s Life-Changing JourneyIn 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.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vi...2025-03-0726 minFree n’ FitFree n’ Fit#61 Why You Feel Tired After Meals (And How to Fix It)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 about eating smarter...2025-03-0312 minFree n’ FitFree n’ Fit#60 Reverse Dieting Explained: Why Gaining Weight Isn’t a Bad ThingJust 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     Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   If you’...2025-02-2824 minFree n’ FitFree n’ Fit#59 Tired of Losing & Regaining the Same Weight? Listen to ThisEver 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: https://www.facebook.com/martina.raskova.1/ YouTube...2025-02-2425 minFree n’ FitFree n’ Fit#58 The Dark Side of CompetingIn 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.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels?   If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application   2025-02-2130 minFree n’ FitFree n’ Fit#57 How Erika Stopped Dieting & Lost 15 Pounds the Right WayMy 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. 🎙️   Grab my free “Food Freedom” Guide here:  https://coach...2025-02-2035 minFree n’ FitFree n’ Fit#56 The Darkest Days: My Eating Disorder StoryThis 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. ❤️   Grab my...2025-02-1717 minFree n’ FitFree n’ Fit#55 Valentine’s Day Special: Our Love, Our Story, Our LifeGrab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application Let’s finally get you results that last!   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/@ma...2025-02-1459 minFree n’ FitFree n’ Fit#54 The Mindset Shift That Will Transform Your BodyFeeling stuck in your body? Avoiding the mirror? This episode is your wake-up call.   We’re talking about the power of taking “before” photos—even when it’s uncomfortable—and why waiting for the “perfect time” to start is keeping you stuck.   Key Takeaways: ✔ Why “before” photos are proof of your progress ✔ The perfect time doesn’t exist—start NOW ✔ Putting yourself last is costing you more than you realize   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop...2025-02-1015 minFree n’ FitFree n’ Fit#53 Stop Starting Over Every MondayStruggling with the all-or-nothing mindset? Feeling like one bad meal or missed workout ruins everything? Let’s break that cycle. In this episode, we dive into why this mindset keeps you stuck and how to shift toward balance and sustainability so you can finally see progress—without guilt or burnout.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: htt...2025-02-0717 minFree n’ FitFree n’ Fit#52 Why Skipping Breakfast Hurts YouSkipping meals may feel like a time-saver or calorie-cutter, but it’s likely the reason you’re overeating later. In this episode, we dive into: •How skipping meals impacts your hunger hormones and metabolism. •Why it leads to cravings and fat storage, not weight loss. •Simple tips to eat consistently and feel in control.   💡 Key Tip: Eat balanced meals every 3–4 hours with protein, carbs, and healthy fats to break the cycle of restriction and overeating.   🎙 Listen in, share with a friend, and start fueling your body right! ...2025-02-0317 minFree n’ FitFree n’ Fit#51 Binge Eating: Understanding the Triggers and FixesBinge eating isn’t about willpower—it’s your body’s way of signaling it’s missing something. In this episode, we break it down: •Why nutrient deficiencies lead to cravings. •How hormones like ghrelin, leptin, and cortisol affect hunger. •Simple tips for building balanced meals to prevent binges.   💡 Key Takeaways: 1.Eat consistently—don’t skip meals! 2.Balance your meals with protein, healthy fats, and fiber. 3.Listen to your cravings—they’re sending you signals.   🎙 Tune in for actionable steps to fuel your body, manage...2025-01-3120 minFree n’ FitFree n’ Fit#50 Why Losing Fat After 40 Feels Hard—and How to Fix ItIn this episode, we’re diving into a topic so many women over 40 can relate to: the challenges of fat loss. Hormonal and metabolic changes can make it feel impossible, but the truth is, your body isn’t fighting you—it’s changing, and you can work with it instead of against it.   Here’s what we cover: •Why Fat Loss Feels Harder After 40: How hormonal shifts (like lower estrogen and higher cortisol) impact your metabolism and fat storage. •The Mistakes to Avoid: Why under-eating and overtraining backfire and stall progress. •What Ac...2025-01-2821 minFree n’ FitFree n’ Fit#49 What Women Need to Know About LiftingIn this episode, I’m sharing all the lessons I wish I’d known when I first started lifting weights. From nutrition to training programs, I’m breaking down the mistakes I made and how you can avoid them to fast-track your progress.   Here’s what I cover: •Why proper nutrition (protein, carbs, and overall calories) is the key to building muscle •The importance of following a structured program instead of piecing together random workouts •Why lifting won’t make you “bulky” but will make you strong and confident •How supplemen...2025-01-2426 minFree n’ FitFree n’ Fit#48 How to Finally Lose the Last 10 Pounds Without StarvingIn this episode, we’re diving into a frustrating topic: why those last 10 pounds won’t budge and why your approach might be working against you.   I break down: •How low-calorie diets and overtraining lead to metabolic adaptation •Why your body holds onto fat when you eat less and train more •The harmful effects of chronic dieting on your hormones and metabolism •How reverse dieting can repair your metabolism and get you off the yo-yo dieting cycle   If you’re stuck in a loop of eating l...2025-01-2019 minFree n’ FitFree n’ Fit#47 Leaving the Czech Republic: My Battle with Bulimia Across Two CountriesIn this episode, I’m getting real and raw about my eating disorder recovery and the past 13 years of my life.   I share what it was like moving from the Czech Republic to Chicago at 22, how I ended up in a really dark place with bulimia, and what it took to turn things around. This is my story – the struggles, the lessons, and how I found a way to heal. If you’ve ever felt stuck or struggled with food or self-worth, this one’s for you. Let’s dive in. 💛   2025-01-1831 minFree n’ FitFree n’ Fit#46 Why You’re Not Seeing Results (Even Though You’re Trying Harder)In this episode, we’re diving into a common but frustrating problem: why doing more—whether it’s endless cardio, cutting calories too low, or grinding harder in the gym—can actually stall your progress.   Here’s what you’ll learn: •How overdoing cardio and under-eating impacts your metabolism and hormones. •Why stress, poor sleep, and lack of recovery are holding you back. •The role of cortisol, leptin, and ghrelin in fat loss and cravings. •The importance of fueling your body, resting, and training smarter—not harder.   If you...2025-01-1414 minFree n’ FitFree n’ Fit#45 Why You Gain Weight During a Reverse Diet (And Why It’s OK)Gaining weight during a reverse diet can feel frustrating, but it’s often a normal and necessary part of the process. In today’s episode, we’re diving into why this happens and why it’s not something to fear.   Here’s what you’ll learn: •How metabolic adaptation impacts your weight during a reverse diet. •Why water retention, food volume, and hormonal recovery are temporary factors. •Why this phase is about healing your body, not gaining fat.   If you’re in this phase, trust the process and focus...2025-01-1126 minFree n’ FitFree n’ Fit#44 4 Fitness Mistakes Keeping You StuckIn this episode, I’m breaking down the most common fitness mistakes that might be holding you back from reaching your goals. We’re talking about why “eating healthy” isn’t always enough, how to make your workouts more intentional, the underrated benefits of walking, and why sleep is the ultimate game-changer.    Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here:2025-01-0618 minFree n’ FitFree n’ Fit#43 Slay Your 2025 Goals Like a BossIn this episode, I’m sharing how goal setting can transform your life by providing clarity, focus, and motivation, and I’ll walk you through my personal system for breaking down yearly goals into actionable weekly and daily steps to help you stay consistent and achieve your biggest dreams.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://co...2025-01-0318 minFree n’ FitFree n’ Fit#42 The Truth About “Detoxes” and Post-Holiday Weight GainHey friends! After all the Christmas indulgence, you might feel like hitting “reset.” And of course, social media is full of detox teas and juice cleanses promising a quick fix. Spoiler alert: You don’t need them.   In this episode, I’m breaking down why detoxes are a scam, how your body already detoxes itself, and what actually works to feel good again.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive die...2024-12-2918 minFree n’ FitFree n’ Fit#41 How to Hit Protein Goals Without Shakes and protein barsIn this episode, I’m talking about why protein powders and bars might leave you bloated, how whole-food protein sources are easier on your body, and how to build a high-protein day without supplements.   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application Let’s finally get you results that last! 2024-12-2715 minFree n’ FitFree n’ Fit#40 Why You Can’t Rely on Motivation to Reach Your GoalsEver wonder how I stay motivated? Here’s the truth: I don’t. Motivation is fleeting—it comes and goes. What truly matters is discipline. Discipline builds consistency, and consistency is where transformation happens.   I’ll share the mindset shifts that help me stay disciplined, even when I don’t feel like working out, hitting my steps, or prepping meals.   Key Mindset Shifts: 1.Focus on the feeling afterward – Push through now for that post-workout high. 2.Find gratitude in movement – Appreciate what your body can do. 3.Think long-term...2024-12-2313 minFree n’ FitFree n’ Fit#39 Memories Over Macros: A Holiday Eating GuideIn this episode, I’m sharing practical tips to navigate holiday meals without guilt or stress. We’ll cover how to balance enjoying your favorite dishes, staying mindful, and keeping your progress on track—all while focusing on what really matters this holiday season. 🎄✨   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application L...2024-12-2013 minFree n’ FitFree n’ Fit#38 Why ‘I’ll Start in January’ Kept Me Stuck for YearsIn this episode, I share how the “I’ll start in January” mindset kept me stuck for years and why waiting for the new year often does more harm than good. I’ll walk you through the simple mindset shift that helped me break free from all-or-nothing thinking and show up for myself during the holidays—without feeling restricted. You’ll learn: •Why small, consistent choices in December matter •How to focus on maintaining progress instead of “starting over” •Practical tips to enjoy the holidays without guilt   If you’re tired of repe...2024-12-1718 minFree n’ FitFree n’ Fit#37 Your Holiday Eating Game PlanIn this episode, I’ll show you how to handle holiday food pressure without guilt or derailing your goals. •Why It Happens: Food is tied to celebration and love, but saying no is about boundaries, not rejection. •Handling Food Pushers: Use strategies like the Compliment + Decline, Blame It on Timing, or being honest about your goals. •Staying Mindful at Events: Don’t arrive hungry, pick foods you love, stick to one plate, and stay hydrated. •Shifting Your Mindset: Let go of guilt, focus on connection, and remember one meal won’t ruin your prog...2024-12-1418 minFree n’ FitFree n’ Fit#36 The Scale Is Lying: Why Fat Loss Isn’t LinearIn this episode, we’re tackling the frustrating reality of fat loss not being linear. I break down why the scale doesn’t always reflect your progress and how fluctuations, plateaus, and even temporary gains are completely normal. You’ll learn about the factors affecting your weight, like water retention, digestion, and muscle repair. Plus, I share how to shift your focus from daily numbers to long-term trends and non-scale victories, like how your clothes fit or your energy levels. It’s all about staying patient, trusting the process, and recognizing that fat loss is about co...2024-12-1214 minFree n’ FitFree n’ Fit#35 The Secret to Reaching Your Goals FasterIn this episode, I talk about why tracking your food is so important for hitting your health and fitness goals. I share how it helps you understand what you’re eating, set realistic goals, and stay accountable. I also go over some easy ways to track your food, like using MyFitnessPal and logging meals as you go. Plus, I give tips on staying consistent and flexible with your tracking. By the end, you’ll see how tracking can be a game-changer in reaching your goals without the stress.   Grab my free “Food Freedom” Guide here:  https://co...2024-12-0916 minFree n’ FitFree n’ Fit#34 Why You’re Still Hungry and How to Fix ItIn 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 stay full longer. •Healthy Fats: Fats take longer to digest and can keep h...2024-12-0620 minFree n’ FitFree n’ Fit#33 How to Enjoy the Holidays Without Gaining WeightThe 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! ✨   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re ti...2024-12-0421 minFree n’ FitFree n’ Fit#32 How I Stopped Letting My Body Image Dictate My Life 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 happiness and peace wi...2024-12-0214 minFree n’ FitFree n’ Fit#31 Why Eating Too Little is Holding You Back 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 progress. The solution: Balance is key. Nourishing your body with enough carbs, protein, and healthy fats can restore energy, improve mood, and boost over...2024-11-2916 minFree n’ FitFree n’ Fit#30 Five Weight Loss Truths You Need to KnowIn 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. calories out. Balancing your macronutrients (protein, carbs, and fats) is key for fueling your body and...2024-11-2714 minFree n’ FitFree n’ Fit#29 What Are Macros and Why Do They Matter?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 sources for sustained energy. 2️⃣ Proteins – The building blocks of muscle, how they aid in repair and growth, and the best sources to include in your diet. 3️⃣ Fats –...2024-11-2520 minFree n’ FitFree n’ Fit#28 The 6 Mistakes I Stopped Making to Transform My BodyIn 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, sustainability, and proper macronutrient intake led to my transformation. If you’ve ever felt stuck in your fitness journey...2024-11-2318 minFree n’ FitFree n’ Fit#27 Align Your Actions with Your GoalsIn 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 motivati...2024-11-2015 minFree n’ FitFree n’ Fit#26 My Recovery: A Raw and Real Story About recovering from BULIMIAIn 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.    Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “h...2024-11-1814 minFree n’ FitFree n’ Fit#25 Get Strong, Get Lean: The Benefits of LiftingIn 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 episo...2024-11-1523 minFree n’ FitFree n’ Fit#24 Holidays: Focus on Family, Not CaloriesGrab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application Let’s finally get you results that last!   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/@ma...2024-11-1117 minFree n’ FitFree n’ Fit#23 The Secret to Get Toned: Everything You Need to KnowGrab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application Let’s finally get you results that last!   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/@ma...2024-11-0917 minFree n’ FitFree n’ Fit#22 Real Talk on Cheat Meals and MindsetGrab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application Let’s finally get you results that last!   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/@ma...2024-11-0718 minFree n’ FitFree n’ Fit#21 When Keto Failed, My Client Voula Learned to Love Carbs AgainGrab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application Let’s finally get you results that last!   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/@ma...2024-11-0441 minFree n’ FitFree n’ Fit#20 The Truth Behind Intermittent Fasting: My ExperienceGrab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application Let’s finally get you results that last!   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/@ma...2024-11-0115 minFree n’ FitFree n’ Fit#19 The Facts About Weight GainGrab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restrictive diets and feel stuck no matter how “healthy” you try to eat, apply for 1:1 coaching here: https://coach.vigorfit.ca/application Let’s finally get you results that last!   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/@ma...2024-10-2917 minFree n’ FitFree n’ Fit#18 Is alcohol sabotaging your progress?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 your fitness goals in check.    Grab my free “Food Freedom” Guide here:  https://coach.vigorfi...2024-10-2512 minFree n’ FitFree n’ Fit#17 Interview with my friend Simon who lost over 150lbs in 1 year🎙️ 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! 💪   Grab my free “Food Freedom” Guide here:  https://coach.vigorfit.ca/guide   Ready to stop spinning your wheels? If you’re tired of restri...2024-10-2236 min