Fitness Freedom

Ever wonder what lives in a holistic health coach's workout space? :) In this episode, I pull back the curtain on the tools, equipment, & mindset behind my own movement practice. No affiliate links here! Just some practical tips to inspire you.I break down movement down into 3 simple categories –strength, cardio, and mobility– & walk you through my minimalist approach to each.Listen to find out: -Why I started strength training after years as a "cardio bunny”-Why muscle mass matters especially as we age-How I balance working out at home with flexibility to visit the gym-Why permission to move in a way that fits your space, your budget, & your life is most important for exerciseBeneath the equipment is the truth that you deserve to move in ways you enjoy, without dread or pressure or fear.Whether you're a minimalist who wants two pieces of equipment & nothing else, or a maximalist who loves collecting the toys, this episode is an invitation to loosen your grip on what movement "should" look like.Grab my free guide, Enjoy Exercise! Whether you're struggling to find motivation or feel like you NEED to exercise to have a good day, this guide is for you.📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

In this episode of Fitness Freedom, I sit down with Dr. Lisa Folden, a physical therapist, NASM-certified behavior change specialist, & anti-diet health coach, for a conversation that will change how you see your body forever.Lisa shares her own journey out of decades of diet culture, the moment Health at Every Size cracked her worldview open, & why she'd turn down a billion dollars before going back to her old way of living. We go deep on:-Why the restrict-binge cycle keeps you stuck (& how to get out of it)-How to tell the difference between nourishing your body & dieting in disguise-The uncomfortable historical truth about how racism and patriarchy built the beauty standards we're still unlearning todayHer mic-drop line of the episode: "Your weight & your health are not synonyms."Connect with Dr. Lisa Folden:[email protected]@HealthyPhithttps://substack.com/@drlisafolden📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Who gets to make the rules of podcasting? We do!In this one of a kind episode, I’m sharing about my 10 year old baby Jayu (cancer sign!) & what his story & life has to do with freedom in your health.Listen to hear:-How Jayu got his name (& what it means)-Wild stories about cat escapes-Attachment theory & what it has to do with Nyangi (my other cat –I love you too, baby girl!) & “messing up” in your fitness-How you can only experience freedom & adventure in your health when you feel safe in your body-What it means to feel safe in your body-How YOU can enjoy more freedom in your body, health, & lifeFind yourself smiling (maybe sweating) & seeing your body in a completely new light by listening to this episode.*Cat listeners, especially: spread this cool parallel of cats & health to all your cat friends! Cat people, unite! (I am also a dog mommy to the cutest & sweetest little girl, so we’re not creating battles here! -spoken by a true libra.)📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

What if hating your body was never your fault, & our obsession with "fixing" our bodies was by design?In this episode, I sit down with psychotherapist, professor, & author Dr. Paula D. Atkinson to explore the deep roots of diet culture, fat phobia, & body hatred. Paula shares her own journey, from being labeled "obese" as a teenager to nearly dying from anorexia at 21, & how that path led her to not only create a body justice course at George Washington University but also build a therapy practice centered on healing body hatred (not just diagnosed eating disorders).Together, Michelle & Paula unpack:-Why diet culture operates exactly like a cult (iykyk), & how to get out of its grip entirely-The "hierarchy of bodies" & its ties to white supremacy, capitalism, & patriarchy-Why wanting to lose weight doesn't make you a bad person (& how to lovingly work with that part of yourself)-The two universal stages of healing from diet culture: the rage stage & infinite permission (this is absolutely liberating)-What embodiment actually is, & why it's the only place you’ll experience joy, peace, & true health-How health improves more when we stop focusing on weightThis episode is for anyone who's tired of the unspoken yet real consequences of diet culture, curious about body liberation, or just ready to stop being at war with themselves.Connect with Dr. Paula D. Atkinson:pauladatkinson.comlinktr.ee/pauladatkinsonInstagram: https://www.instagram.com/pauladatkinson/📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

If you've started over with your health more times than you can count, this episode is for you...Find out the real reason diets & programs haven't stuck (it has nothing to do with your willpower, discipline, or intelligence). You'll learn what's actually missing,  what you need instead, & how the 4H Method was built to be the last thing you ever have to start for your health & fitness.In this episode:— Why the fitness industry profits from you feeling broken— The design problem behind every program that doesn't work— What health feels like when it's actually sustainable & enjoyable!— The four pillars of the 4H Method: Hope, Happiness, Habits, HealthJoin the 4H Method (lifetime access): go.mlrosko.com/the4hmethod📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Ramona Kossowan, Canada's first gentle trauma release practitioner & women's empowerment coach, shares how her journey evolved from holistic health & fitness coaching to deeper emotional healing work. She discovered that trauma disconnects us from our bodies, & can manifest in destructive patterns around food & exercise. Instead of addressing just the surface symptoms, Ramona helps us get to the root causes inside our nervous systems to naturally experience profound shifts.In this episode, explore:-What trauma is (& how it’s not just one big event)-Why frustrating patterns keep coming up with food & exercise habits, & how to actually change them-The core archetypes that influence behavior-How women especially can take simple steps to greater self-care-How to experience true transformation without forcing, exerting willpower, or trying another diet or programListen to find out why willpower fails & why your nervous system holds the answers to lasting change…Connect with Ramona! Websitesramonakcoaching.comgentletraumacoach.comIs it trauma? Explore the often overlooked symptoms with your private Gentle Trauma Assessment: https://ramonakcoaching.com/gentle-trauma-assessment/When food feels chaotic..who's running the show? Find your Food Archetype: https://ramonakcoaching.com/Food-Archetype-Opt-in📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

In this episode, I vulnerably share my 10 stage journey of coming out, from suppression to pride —growing up in a religious environment that condemned homosexuality, to eventually being at home in who I am. What makes this episode essential? It maps this coming out process directly to health & transformation.Key insights:-Why traditional fitness fails without addressing core beliefs about worthiness-The 10 transformative stages of identity integration that translate into health & fitness-How authentic self-acceptance & not shame drives lasting change-How change is a process that takes time & not an overnight overhaulTrue health isn't fitting predetermined templates; it's becoming more unapologetically yourself. The 4h Method is built on this philosophy of becoming more of yourself to enjoy your greatest health.This episode reframes Pride Month beyond celebration & into alignment. It's about the freedom that comes from stopping the internal fight to be who you already are.Come make your body your home & your health your hero journey for a lifetime in The 4h Method. NOTE: For the month of June, 10% of all business revenue will go directly to The Trevor Project, a non-profit supporting LGBTQ+ youth. 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Are you feeling stuck trying to move forward in taking care of your health?You might be holding on to one or more of these lies.Health doesn't have to be scary, & it can be a natural expression of who you are --not something to fight against or struggle through.Listen to this to liberate yourself to "get healthy" in your own unique way, so you get to enjoy the process & the results.📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Rarely does a single idea have the power to shift everything, but this episode builds its entire foundation on one powerfully transformative truth: you are already worthy & powerful.This is the foundation of hope in the 4h method –hope, happiness, habits, & health– that gives a paradoxical, healing framework in an overwhelming wellness world that says there’s always something to fix.The next diet, workout, ant-aging product, pill, tool, protocol…What would it feel like to stop fighting for your own worthiness, to stop fixing your way to ok?This episode gives you a taste of what that feels like, right where you are. It sounds simple, but it’s surprisingly profound.& it’s the best foundation for any lasting, joyful transformation. 🟠 Until the end of May 2026 I’m offering a special, limited opportunity to access monthly 1:1 check-in calls for personalized support when you join The 4h Method at the annual or lifetime level. Listen to experience what’s like to be already enough. & go to go.mlrosko.com/the4hmethod to get your special offer before it runs out! 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

I was running through the streets of Woodstock, Illinois, pacing along with my Spotify liked songs playlist, the spring sun shining on me. I thought of running advice I could give you here, based on what I’ve learned from experience.& then it popped into my head: I have sooo many friends who are, like, really good at this running thing, & I should ask them for their insight! & so I did.I reached out to some friends, most of them from an outdoor exercise group I’ve been attending since 2023, & asked if they’d share their running experience, some running tips, & what they love about running.& thus this episode was born!Warning! listening to this episode might make you want to put on some running shoes & start... running :)Special shoutout to November Project, a special outdoor workout community that makes movement fun & connected –& in my opinion, the best place to be in Madison at 6:28 am on Friday mornings. My kind friends’ IG handles are included if you’d like to follow them for more inspo:McCaleb: https://www.instagram.com/eifert_mccaleb/Bret: https://www.instagram.com/bthagen/Brian: https://www.instagram.com/briankosterchocolates/Olivia: https://www.instagram.com/obarrow/Kat: https://www.instagram.com/katjones3/Amanda: https://www.instagram.com/aahart92/November Project Madison: https://www.instagram.com/novemberprojectmadison/Thank you all so much for your contributions to this episode!📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

What if unhelpful eating & exercise behaviors actually developed to protect you? Lexi Bonilla, licensed clinical social worker & founder of Inner Bloom Counseling, offers this  refreshing perspective on eating disorder recovery you won’t want to miss…With the premise that "Your body is not a problem to fix, " Lexi shares:-How eating disorders are far more common & far more invisible than most people realize, affecting all genders, ages, & races-how normalized behaviors like exercising as punishment or "earning" the right to eat often go completely unrecognized as disordered-How diet culture exists within a broader social justice lens, connecting the dots between wellness culture's sneaky rebranding, social media's subconscious influence, & the multi-billion dollar industry profiting from body shame-Powerful strategies like "disobey before you disagree," intuitive eating, & a HAES framework for healing from eating disorders Lexi weaves together unconditional self-compassion, body respect, & the reminder that your body genuinely wants to be your friend.This conversation touches on eating disorder awareness in ways that apply to everyone, & you’ll definitely want to hear it for yourself.Learn more about Lexi Bonilla & Innerbloom Counseling: https://www.innerbloomcounseling.org/Take Lexi’s Body Image Quiz: Is body image stress secretly messing with your relationships? Find out here: https://tally.so/r/3lkYKNFollow Lexi on Instagram for body image and food freedom support: @innerbloomcounselingllc📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Does Health equal weight? Is the body positivity movement right, or should we be fighting “the war against obesity”?The history in this episode alone is worth the listen, & will give you facts that will completely change the way you look at health, for the better…This episode covers:-Body liberation terms like HAES & Intuitive Eating-How the BMI was created & how diet culture entered via household scales, clothing production, & the flappergirl look-What weight bias looks like in our society today-insightful questions that put YOU in the driver’s seat, because the answer comes back to you…Because personal responsibility & systemic changes both matter equally here, this conversation refuses easy answers & meets you exactly where you are:Why do we accept thinness as a marker of health and status without questioning where that belief even came from?How do we navigate relationships with our own bodies with all of the confusing messages?I hope you listen & let it challenge the way you think about body size, health, food, & fitness in the most liberating & loving way…Topics mentioned:The debate videoHAES Principles  Intuitive Eating PrinciplesThe Flappergirl Diet📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Rarely does a conversation challenge everything you thought you knew about healing, but this one does exactly that...Sydney Zwicker, somatic bodywork practitioner, pussy witch, & founder of Zwicker Healing Arts, joins Fitness Freedom to explore what it truly means to live in your body rather than just think about it.Her path into this work began with her own healing journey from sexual assault, eventually blending somatic therapies, dance movement therapy, & massage therapy into a decade-long practice based in Denver, Colorado. (Her concept of "body nihilism" alone is worth the listen.)What would shift if you spent just one minute each month offering gentle, accepting touch to the parts of your body you've been taught to feel shame about?What You'll Discover:-How embodiment is a lifestyle, not a destination-Why non-agenda touch is powerful medicine your body desperately needs-How pelvic health affects everything from menstrual pain to spinal stability-The transformative power of simple self-touch practices (plus a live practice to try wherever you are)-Why painful periods aren't normal –they're communication-Why becoming "bilingual" in both mind & body transforms self-understandingTune in to hear this genuinely transformative conversation reframing the body as something to befriend, & begin learning the language your body has been speaking to you all along...Connect with Sydney:www.Zwickerhealingarts.com@Zwickerhealingarts📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

What does it actually mean to feel safe in your own body? & how do exercise & food play such a big role in our nervous system health? Why does going to the gym & eating “right” feel so big & scary sometimes, or like something you NEED to do? Why does it even matter at all for your health? Listen to this episode to answer all those questions, & to understand what could be happening in your body that makes exercise & eating so all-consuming, or so dreaded & heavy.Plus, get the most important things you need to feel safe & secure in your body.Discover a genuinely different & infinitely better approach to your relationship with movement, food, & your body.This is a dear sweet must listen. 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Starting with horses in Somerset, Rachael Kennard Wall never imagined her childhood passion would lead her to become a translator between mind & body.During her chiropractic practice, she noticed something curious: clients with chronic pain often improved –not through adjustments, but when life stressors resolved. She then asked: what if our physical symptoms were actually messengers from our subconscious?She discovered that 80 percent of messages to our brain originate from our body, creating a constant feedback loop between thoughts & emotions. Rachael helps clients identify their subconscious blocks that fuel repetitive patterns around feeling unlovable or unworthy, & that translate into physical pain. Key takeaway? Genuine transformation requires working at the subconscious level.In this episode, Raachel shares:How your thoughts literally change your physiology (80% of brain messages originate from your body)Why affirmations fail without subconscious alignmentPractical tools like muscle testing & mirror work to access deeper healingThe role of metacognition, becoming an observer of your automatic patterns, to deep healthConnect with Rachael & her work: https://itsallabouthealth.co.uk/ 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Join me for a special taste of a really delicious somatic practice, based on the premise that your body already knows how to heal.Recently trained in more somatic experiencing, I walk us through something genuinely refreshing… Imagine your body has been trying to tell you something for years & you just haven't learned its language yet?That is exactly what this episode explores, and it might just change how you think about exercise, rest, & healing altogether.This episode explores:-How our bodies get stuck in incomplete stress responses, & that healing is not a one-time event but a continuous, ongoing process (This idea alone is worth the listen!) -What it actually feels like to tune into physical sensations instead of mental chatter-A somatic practice to help you heal with exercise, encouraging you to notice pleasant sensations & bodily responses without judgment, showing how this simple shift can move you from fear & resistance towards confidence & trust in your bodyBecause healing is a continual process, I’ve built The 4h Method as a container to keep supporting you. 4h prioritizes rest & healing before exercise & food, which runs beautifully counter to most health advice out there.Listen to this episode for a taste of this healing work, & check out The 4h Method to discover more…📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

After being given 30 days to live, Kathlena The Allergy Chef transformed her life-long mystery illnesses into a mission of healing...With testing & food journaling, she discovered she had over 200 food allergies. Since then, she’s effortlessly lost symptoms such as severe depression, migraines, & breathing difficulties by managing her own food allergies.She then used the knowledge she learned to create a mecca of resources & knowledge to help others with their food allergies.In this episode, we discuss:-The importance of context in diagnosing illnesses-The life-changing tool of food journaling, & how to do it for yourself-How to meet yourself where you are without getting overwhelmed-Learning how your body communicates with you-Why healing requires flexibilityKathlena challenges the wellness industry's obsession with isolated food villains & advocates against a “one-size-fits-all” mentality for your health.Get Kathlena’s work here: theallergychef.com@theallergychef 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

The Official Fitness Freedom Podcast Returns Better Than Ever!I kick off season 4 with the first episode covering some stats, giving some previews of the upcoming season, & key life updates that can support you!Welcome to the adventure of 2026 with Fitness Freedom! 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

In this episode, a repeat from last year’s popular episode, come on a journey with me through the most impactful books that shaped & expanded my life.We'll go through a range of receiving, imagining, rethinking, loving, & creating. Whether you want some book inspiration or get the cliff's notes on a year of powerful books, listen to this episode!What books were most impactful for you this year?Which of these books are a "Yes!" for you? Let me know! 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” ― Howard ThurmanHere’s what changes everything: treating your body as a wise ally, not a menacing adversary.& that sometimes requires rebelling against the status quo you’ve been taught your whole life in how you move, rest, & eat…By saying no to toxic fitness narratives & trusting your intuition, you remember your worth & reclaim your power. & this isn't selfish; it's foundational to a deeply healthy life. Self-compassion creates ripples that benefit the entire world.The episode dives deeper into:How to recognize & trust your body's signalsRebellion through alignment (not defiance)Real transformation through connection with our bodiesThis work is never too late to begin.Ready to be a rebel?Welcome… :) 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Shawn Richardson went from chasing an acting career to becoming an unconventional strength coach. He now has nearly two decades of experience, which led him to create the extremely functional BAMF fitness equipment designed to support real-life balance…Shawn challenges everything the fitness industry wants you to believe. He reveals a critical truth: the fitness industry profits from your insecurities, not your health.What you'll discover in this episode:Why chasing aesthetic ideals often masks deeper mental health issues that training alone cannot fix, & how important it is to separate looks from strengthHow traditional strength methods from other countries offer superior joint health benefits overlooked in Western fitnessWhat to train for instead of specific body parts, & the role genetics play in physical changeOne powerful question to ask before starting or continuing any fitness regimenWhy uneven load training builds real-world functional strength better than conventional equipmentThe deceptive marketing tactics fitness culture uses to exploiting us into buying products (when you get this you empower yourself so much more)How to reframe fitness goals around activities you genuinely enjoy rather than body typesThe core insight: True fitness requires holistic commitment. Genetics matter. Mental health matters. Sustainability & enjoyment matter way more than quick fixes.Get Shawn’s BAMF hammer & other equipment (along with a free 12-week foundational program with support): https://bamfhammer.com/ Connect with Shawn on Instagram: https://www.instagram.com/bamfhammer/ 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Bea Frischler, founder & CEO of Be Healthier, shares her health transformation, one that defies conventional wisdom...At 41, after decades of hustling as a Dominican immigrant —factory jobs, night school, stress, sleep deprivation, & snack food for meals —Bea suffered a ruptured brain aneurysm. But instead of chasing appearance-based wellness, she approached recovery with gratitude for her body. Within two years she dropped weight, reduced her blood pressure medication, ran a marathon, & most importantly, rebuilt a completely different relationship with her body.In this episode, we uncover:The highest motivation for health changeHow somatic therapy addresses the mind-body disconnect high-achievers ignoreWhy imposter syndrome convinces successful women they don't deserve to be healthyThe six principles transforming how busy, professional women approach movement, rest, & communityWhy listening to your body's "no" signals is a loving act of rebellionBea shares what she learned the hard way: tune out external noise, reconnect with your body's wisdom, & let your body’s YES guide your health decisions…Connect with Bea: https://www.beahealthier.comJoin the FREE weekly community meeting: https://go.beahealthier.com/bea-healthier-hourGet the book Embody Joy: https://a.co/d/2bfVEo4 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

After thirty years of emotional eating, Nan Seysana finally found peace with food, & today she’s a professional coach who helps women who lift stop the binge-eating cycle. Despite achieving her dream life as an English teacher in Paris, she couldn't escape the binge eating cycle that had controlled her since age sixteen. Marathons didn't fix it. Restrictive diets made it worse. Her turning point came from an unexpected source: podcasts.What changed everything? Discovering that her struggle wasn't about willpower or discipline: it was about emotions she'd never learned to process. This episode explores: -The underlying reasons we binge-eat in the first place-How diet culture's "good" and "bad" food labels actually fuel binge eating-Why restriction intensifies cravings-The crucial way to approach unwanted eating behaviors in order to stop them-The three stages of awareness that break the guilt-binge cycleYou’ll also learn how Nan’s 23-year weightlifting journey helped her recover, & why she now prioritizes trusting herself with food over tracking macros, even at fifty.Join me & Nan in this heartful, engaging episode to learn how you can stop binge eating now –& how curiosity beats criticism every time.Connect with Nan: https://www.milobingefix.com/Follow Nan on Instagram: https://www.instagram.com/nan.saysana.coaching Email Nan: [email protected] 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

What would change if you viewed healthcare holistically…addressing not just symptoms… but also your health care team, nervous system's alignment, & daily habits over time?This week's episode of Fitness Freedom answers those questions with Dr. Sherry McAllister, whose car accident redirected her entire career, as well as her philosophy on health.After traditional treatments failed her, Dr. McAllister abandoned pediatric oncology for chiropractic medicine.Now, with 25+ years of clinical experience, she's challenging how we think about wellness entirely. She’s not only a practitioner, but also a professor, author, & President of The Foundation for Chiropractic Progress.In this episode, enlighten yourself on how:-Health isn't a to-do list item; it's foundational wealth. -The nervous system, when aligned, optimizes sleep, pain management, & recovery. -Small, consistent deposits into your health compound like investments into big rewards.-Understanding where you stand on the health spectrum empowers you to then choose your direction. -Self-love isn't selfish: it's essential before giving to others.Connect with Dr. Sherry Mcallister: https://www.linkedin.com/in/sherrymcallister/Find balanced care in your area: https://www.f4cp.org/package/doctorsearchGet the book Adjusted Reality: https://www.f4cp.org/adjusted-reality/Note: I introduce the episode with some insights for the Thanksgiving holiday as well as tease you on a special offer coming in December. 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

In this powerful & honest episode, I sit down with Sara Chambers, CEO of Elly and Nora Creative, founder of Chicks Who Give a Hoot, & the author of Do It Fat, to talk about the intersection of body image, authenticity, & success.Sara shares her deeply personal journey toward body acceptance, including what she learned after losing a significant amount of weight, & why confidence, visibility, & self-worth don’t come from the scale. We unpack the pressures women face to “fit the standard,” how that impacts entrepreneurs & professionals in the work place, & what it really means to embody your brand and show up authentically in your work.We also explore: - How body image & career success intersect in subtle but powerful ways - The truth behind compliments like “you look great”- Why women are conditioned to shrink themselves (literally & figuratively) to be accepted -The meaning behind Do It Fat, & how to reclaim joy, confidence, & self-expression at any size - A simple mindset shift to start seeing your body with more compassion todaySara reminds us that health, beauty, & worth aren’t defined by anyone else, & that the most radical thing we can do is define health for ourselves, & live it fully.Sara’s book, “Do It Fat,” is out now!Grab your copy at doitfatbook.com.Connect with Sara:Instagram — @sarachamberscreativeAgency — ellyandnoracreative.comLinkedIn — Sara Chambers📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

In this episode I’m letting you in on my workouts & some of how I eat, without shame or anything to hide...I’ve come a long way to get to a point where pleasure & enjoyment are more important than numbers or goals, & I want to show you how that looks for me.You'll get a peek into creative compound movements, & how I focus on form & mind-body connection over heavy lifting. You'll see how I prioritize recovery & embrace intuitive eating.Whether it's my recent cookie quest or seasonal adaptations to movement, see what it looks like to honor your body's unique needs.You'll also hear me touch on Feldenkrais principles, eating disorder recovery, & how less can be more. You too deserve to enjoy exercise, enjoy food, & create your own healthy hero journey from your body as YOUR home.🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🔺 Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

What happens when a lifelong "hustle harder" mentality leads to a complete physical & mental breakdown? In this deeply vulnerable episode, I share my transformative journey from decades of living in survival mode to discovering the radical power of ease & embodiment.Growing up in a fear-based religious culture & struggling with eating disorders, I was disconnected from my body for years...One breaking point came in 2021 when severe burnout forced me to reduce my work schedule from 12 hours to just 2 hours per day, & became one of my greatest teachers.From learning that meditation can start with just one minute of breath awareness to discovering that fitness & life don't have to be hard, challenge everything you've been taught about earning our worth through suffering in this episode.Ready to transform your health & discover the power of ease? Listen now to learn how rest might be your most radical act of self-love, & give you better results than any workout or diet ever has.📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

There’s a lot of heaviness in the world right now, & it’s easy to go into “fix it” mode or constantly seek the next self-improvement hack to feel better. While not ignoring or denying the crises in our world & personal lives, this episode brings light to… lightness –with the dumbest fitness jokes the internet could give me. Sometimes the best medicine is laughter, especially when wrapped in dumb jokes & dry delivery from a non-comedian.I’m definitely not planning on doing a stand-up routine any time soon, but I hope this puts you in a brighter space & gives you permission to let go a little :)Because not EVERYTHING is wrong, & we don’t have to take ourselves too seriously…like you love you.📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Ever wondered why you reach for comfort food when stressed, or why you swing between being a couch potato & a gym rat? This eye-opening episode dives deep into the fascinating connection between our nervous system responses & our complex relationships with food and movement…You’ll discover:-the basic function of our nervous system (communication & body realms unite!)-how your body holds the keys to understanding why you eat & move the way you do-how hyperarousal states can make you hypervigilant & controlling around food, while hypoarousal leaves you numb & shutdown-using the brilliant analogy of the Hulk, understand how stress literally hijacks your logical brain, leaving your amygdala in charge of your decisions-how shame drives secretive eating & exercising behaviors, while feeling safe allows for comfortable, social experiencesRather than judging these patterns, experience what it’s like to use mindful curiosity about your nervous system states & food & movement choices.Most importantly, get practical strategies for developing body awareness, finding gentler middle-ground approaches to movement, & learning to trust your inner resources. Ready to transform your relationship with food & movement from the inside out? Listen to discover how awareness & kindness can unlock the freedom you've been wanting...📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

In this episode of Fitness Freedom, I dive into the truth that you never have to “earn” your food. If you’ve struggled with guilt, control, or confusion around eating, this is your gentle reminder that your body already knows what it needs, despite what diet culture says.You’ll learn:What food freedom really means (and how to start living it)The hidden roots of diet culture, from religion to racismWhy letting go of control creates deeper health & peaceListen now for an empowering perspective on healt & body trust. & remember: you deserve to eat.Download the free Goodbye Diets Guide to heal your relationship with food.📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Welcome to a recent snapshot of my life in relation to my mental & physical health!I discuss my new anxiety medications & a big decision on my half marathon.📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

How do you actually love your body?Marla Mervis-Hartmann is an author, coach, & healer who helps people heal their relationships with food & their bodies from hatred to love. She’s written Be-Friend Yourself: Finding Freedom with Food & Peace with Your Body, & has helped people around the world make peace with food & their bodies. In this dynamic episode, she explains:-Why our culture’s messages about our bodies are so harmful -How she went from despising her body & chasing weight loss to doing a TEDx talk called “The Secret Ingredient to Loving Your Body”-The hidden reason behind disordered eating & exercise behaviors, & what to do about it-One simple question you can ask yourself to make more loving decisions for your body-The three ways to develop a better relationship with food & your body& so much more…Connect with Marla & her powerful work:Website: https://www.loveyourbodyloveyourself.com/ Instagram: https://www.instagram.com/loveyourbodyloveyourselfalways/📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

A better way to really love your body?Kindness.Because your body will be so much better to you when you’re better to it. In this episode, listen to three simple ways to be a little kinder to yourself today & feel so much better. 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Whether or not you’ve seen Netflix’s Fit for Tv Documentary…In this episode I give my perspectives as a holistic, anti-fat-biased health coach.What are the biggest gripes from the show?What are the underlying issues that still permeate our culture today?& what does it have to do with today’s push on weight loss drugs like Ozempic?Skip the documentary & get the meat here…Or let’s compare notes & share thoughts! Get The Fitness Freedom Masterclass ASAP: go.mlrosko.com/enjoyfitness 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

What Is “Healthy” Anyway? Get The Spectacular Low Down in this episode.First, we get clear on what healthy is NOT...Then I offer my own definition of healthy, based on personal experience with an eating disorder, years of research, & working with 100s of people in their health & fitness.Warning: you will feel inspired, curious, & excited for new possibilities after listening to this episode. 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

How necessary is happiness to your fitness & health?The answer is absolutely necessary. If you're not enjoying or feeling empowered by your fitness routine, it's time to make some changes...Here are 3 signs happiness is NOT a part of your fitness, & 3 ways you can start making changes today to experience more joy & meaning in your fitness. 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Why are habits one of THE MOST effective ways to improve your health & fitness?Listen to this episode to find out 3 ways life-enhancing habits work, & 3 super easy shifts you can make to create better ones in your life.📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

If I ask you what you need to do to improve your health & feel better in your body, what would you say?In this episode, I answer that question in an alternative way that does NOT include: -focusing on a workout plan or diet-pushing through a to-do list-constant ups & downs in progress that go nowhereInstead, I invite you to explore the power of allowing.If you've felt frustrated or burnt out with all you have to DO in order to keep up with your health & fitness...& nothing seems to work long-term for you...Come on this adventure with me in this episode & get a taste of your incredible power that doesn't involve doing at all.  📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

How do you make habit changes that actually last AND even feel easy & enjoyable?& how do you prioritize your own self-care when you’re also responsible for others? In this episode, certified functional health and life coach Caitlin Morris shares a grounded, gentle, and nature-rooted approach to creating sustainable change, especially for caregivers who struggle to create new patterns:You’ll learn:-What motivates change in the first place, & how to begin making it (even if it feels impossible or overwhelming)-How to reclaim time & energy for yourself, despite societal pressures & external shoulds-Caitlin’s signature ReRooted method –what it is & why it works so effectively-The essential ingredients for sustainable health & wellbeing, even if you’re busy, burned out, or fear change is impossible for you.If you’re craving ease, relief, & a new way of approaching self-care & habit change, this episode is for you.Connect with Caitlin:- Get your free ReRooted guide: https://www.coachingwithcaitlin.com/rerooted- LinkedIn: https://www.linkedin.com/in/caitlin-morris-pcc-a-cfhc-10458520b/- Instagram: https://www.instagram.com/_withcaitlin/📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

What is the one shift that could undo years of struggling with food, fighting with exercise, or battling with your body?What is the one thing you could start doing today to make peace with your body?In this episode, I share the one simple shift that altered the way I saw my body forever, in the best possible way.Listen to find out how to apply it to your own life.& come join us in The 4H Method to do this for your own health & fitness. 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

In this episode, I’m challenging the fitness status quo, & inviting you to ditch your exercise or diet plan in favor of trusting your own body.This isn’t black-&-white thinking, or a one-size-fits-all fix. Instead, I share 4 powerful ways to approach your fitness & health that could be the exact permission slip you’ve been wanting. Whether you’re feeling stuck, you’re afraid your plan is holding you back, or you have no idea how to move forward...This episode will give you practical steps & supportive ideas to rebuild trust with your body and find a more aligned way that feels free & empowering.📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Come with me & step into a doorway open to a life filled with more peace, joy, and freedom for you.Listen to this short & sweet episode to get a jolt of inspiration into creating more of the life you want…📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

For the 100th episode of Fitness Freedom...I want to share 10 things with you –not what I think I should say, or what I think you want to hear, just 10 thoughts from my heart.Thank you for being here with me. Thank you for listening.Thank you.I like you & I love you.-Coach Michelle📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Join me & the brilliant Dr. Jillian Lampert in this powerful, eye-opening episode as we explore her personal & professional journey...From struggling with an eating disorder to becoming a nationally recognized expert in research, education, program development, & policy change in the field. Driven to make a difference for others’ healing, Jillian is a registered & licenced dietician with a doctorate degree in nutrition & epidemiology & masters degrees in both public health nutrition & nutrition. She is also the Vice President of Strategy and Public Affairs for Accanto Health (home of The Emily Program and Gather Behavioral Health).Don’t miss out on this rich, soul-nourishing experience full of precious lessons Jillian has gained from working with eating disorders for over three decades. Whether you or someone you love has ever struggled with food, exercise, or body image, this episode will give you hope, healing, & help.We explore:-The severity of eating disorders & how important recovery is-How common disordered eating is in our culture, that you’ve definitely encountered (even if it’s normalized)-Jillian’s inspiring story going from personal pain to professional purpose-A moving story of turning incredible grief & loss to helping others-Some common misconceptions around eating disorders (that need to be understood!)-How to spot disordered eating & exercise behaviors, & what they both have in common-The common personality traits of those with eating disorders, & how they can be both gifts & challenging (this part is extremely refreshing & healing if you can relate!)-The fundamental healing needed for people with eating disorders (it’s so good!)-What to do if you suspect you or someone you know is struggling with an eating disorder-Jillian’s surprising definition of “health” & what she would actually put last in importanceConnect with Jillian:Biography - https://emilyprogram.com/about-us/leadership-team/jillian-lampert/ LinkedIn - https://www.linkedin.com/in/jillian-lampert-2a735651/Get support:Emily Program - https://emilyprogram.com/contact-us/📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

What if mastering rest could be the portal to your greatest power & the best results you've ever had in your fitness?In this episode, I’m going to show you how to get better results in your fitness & health by switching from force to flow –through rest.I’ll share ancient principles, client results, & a refreshingly radical idea that doing LESS could get you MORE results. 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

This episode is for you if you HATE exercise...Like you feel intimidated by working out, or you might call yourself “lazy,” or you despise being sweaty & out of breath.First, there is absolutely nothing wrong with you! Second —from a personal trainer & health coach—  “Pssst… you don’t have to like it.” ;)In this episode, I’m sharing real, life-shifting tips to help you hate exercise less (& maybe even get excited to do it?)...So you don’t feel like you’re constantly avoiding it, or feeling guilty for not doing more...All for your ultimate freedom & expression of your full self. 📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

I invite you to join me in this space, where we connect with our bodies, our current experience –just as it is– & recenter ourselves in the moment.The more you can practice this, especially NOT when you’re feeling highly activated, stressed, or anxious, the easier it is to access when you are.Health starts with connection –with yourself, the world, others, food, space. This is the foundation for deep, whole health.Come connect with yourself with me.📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Exercise is a good thing, but have you ever caught yourself thinking, "Maybe this is getting out of hand"? Maybe your workouts are starting to interfere with work, relationships, or even your physical or mental health. Maybe you get compliments on your workout dedication & discipline —but deep down, it feels like something you have to do, not something you choose to do with joy.If you can relate to this at all, this episode is for you...We'll explore the biological & social reasons behind this dynamic (you're not alone or wrong), take the shame out of it, & I'll give you 6 powerful tips to help you create a more peaceful & empowering relationship with exercise. Stick around to the end for the last tip! 🤸🏽 Get your free Enjoy Exercise Guide📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

With nearly 20 years of experience in nutrition coaching, a degree in dietetics & nutrition, & a master’s in public health education, Harriott Myers is a true expert in the art & science of eating well. She helps people reconnect with food in a deeply healing, sustainable way—free from restriction & full of joy.In this rich, eye-opening conversation, we explore:-The sneaky ways restriction still pops up in our eating habits, & why you can let them go-A refreshingly unique take intuitive eating (you likely haven’t heard before)-Common food myths we’ve been taught, & how to undo them-Simple food tweaks that can dramatically support your hormone health-What to do when you feel tired or lethargic & wonder if your diet is to blame-Harriott’s most powerful nutrition wisdom from two decades of experienceHarriott has the most infectious & joyful energy, & coupled with her scientific expertise, this conversation was a completely refreshing delight!Connect with Harriott & work with her here: https://bankofnutrition.com/📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

What do all the people you admire have in common?They can tell you how they got to where they did, the things they did to become successful...But no matter how much you try to copy them, it won't work for you. Because you need to follow your own path (& that's their secret). When your heart & mind align, you become unstoppable.Fitness culture has given us so many rules to follow, but if you want the highest wellbeing FOR YOU, you need to follow your own path...In this episode, we’ll explore how to break free from the one-size-fits-all approach that fitness culture so often pushes—and how to create a life of health & fulfillment that FEELS GOOD for you.Tune in for inspiration, clarity, & full permission to do things your way.📧 Email me [email protected].➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal