Welcome to the latest episode of our podcast, where host Rosa Coelho, a dedicated health coach, trainer, and teacher, takes you on a journey to make this summer unlike any other.

Connect on instagram @rocofit

Simply Strong Program: https://rocofit.com/

Email: info@rocofit.com

Discover why summer is the perfect season to get fit, strong, and healthy, and how this mindset shift can transform not only your physical health but also support your personal growth and lifestyle.

Rosa shares her personal experiences, insights, and passion for helping women over 40 navigate the challenges of perimenopause and menopause through her Simply Strong programs. Embrace the ease of summer activities, from walking and paddle boarding to savoring fresh, nutrient-rich foods, and learn how these can serve as a foundation for maintaining your health year-round.

Towards the end of the episode, Rosa reflects on a powerful lecture by Dr. Gabor Mate and explores the profound connection between strength training, mental health, and self-confidence. This is not just about physical transformation; it's about becoming fully connected with your body to build unshakeable confidence and resilience.

Connect with Rosa on instagram @rocofithttps://www.instagram.com/rocofit

Website: www.rocofit.com

Join host Rosa Coelho as she shares her personal journey from overwhelm to a life of joy, ease, and abundance. In this episode, Rosa tackles the common issue of "analysis by paralysis" in health, where the sheer volume of wellness information can leave us stuck and unsure where to start.

Rosa discusses the power of simplifying your health journey, focusing on two key habits: walking and protein intake. She introduces her new program, "Simply 30: Protein and Paces," designed to help women lose weight and feel energetic without restrictive dieting.

Listen in for actionable tips, personal anecdotes, and a cozy chat about Rosa's favorite winter drink, star anise tea. Don't miss this opportunity to learn how small, consistent steps can lead to big changes in your health and wellness.

Join Rosa Coelho, lifestyle entrepreneur and health coach, as she delves into essential strategies to prepare for the winter season.

Connect with Rosa on instagram @rocofit

Website: www.rocofit.com

Episode 124:

Discover how to create a workout routine that works for you despite the chilly weather, and explore innovative ways to keep your steps up even on the darkest days. Rosa also emphasizes the importance of allowing yourself more rest, the benefits of taking vitamin D, and the surprising health impact of socializing.

Whether you love or loathe winter, these practical tips will help you navigate the season with ease and joy. Tune in for actionable insights and inspiration to embrace winter and thrive.

Simply Strong starts September 23, 2024! Join us HERE I take the first 15 women and then the door close until our next group.

The Protein Powder I Take HERE

Follow on instagram: @rocofit

Website: www.rocofit.com

It truly is the simple things that are the most effective. In this weeks episode I share the 2 pieces of advice I give women when they ask me what they can do to shift stubborn weight.

Connect with me on instagram @rocofit

Join my Simply Strong 6 Week program HERE

It's amazing how people pleasing can be holing us back from achieving our goals? In this episode I share how we can finally break from from it in order to receive all we are worth of.

Let's connect on instagram @rocofit

Website: www.rocofit.com

In this week's episode I speak with Vinny Crispino of Pain Academy. Vinny helps people get out of pain for good. 

Vinny has a movement gift for our listeners. Be sure to have a look here: The Movement Program https://new.painacademy.net/free/

Connect with Vinny @painacademy

Connect with Rosa:

Website: www.rocofit.com

Connect with me @rocofit

Gone are the Biggest Loser days. It was never my style and in this episode I share why. 

Join Simply Strong 6 Week Program www.rocofit.com/simplystrong

Follow me or message me on instagram @rocofit

Email: info@rocofit.com

Being uncomfortable isn't easy or fun but it truly is where our results and desires lye. In this episode I share with you one of the most powerful and uncomfortable things you can do to achieve incredible results

Join me at the other Simply Strong lades HERE

Connect with me @rocofit

In the last couple of weeks I did a bit of a lifestyle audit and found this one thing I could do to shift the winter weight. It was a game changer for many reasons beyond weight and I want to share it with you.

For the Simply Strong program go HERE

Connect with me on Instagram @rocofit

Email info@rocofit.com

Website: www.rocofit.com

In this episode with Glenn Chapman we delve in to the powerful effects of breath work. We discuss what it is, the impact it has on our physical well being and how to develop a practise that can make a big difference in our health.

Connect with Glenn Chapman - Oxygen Advantage® Advanced Instructor.

Glenn helps people develop realistic daily techniques that will improve health, well-being, and performance. Specifically with anxiety, stress, sleep, or improving sports performance. 

Instagram @the_breath_scientist

Website: HERE

Connect with Rosa:

website: www.rocofit.com

instagram: @rocofit

Welcome to the latest episode hosted by Rosa Coelho, your guide to cutting through the noise of health, personal growth, and lifestyle to help you thrive with simplicity and vitality.

Join Rosa as she delves into overcoming periods of stagnation in your health and fitness journey, offering insights on why these "blah" phases occur and how to inject some excitement back into your routine. Discover practical strategies, from adjusting calorie intake to embracing seasonal activities, that can bring back the fun and effectiveness in achieving your goals.

Rosa shares inspiring stories from her Simply Strong community, including uplifting messages from participants who have transformed their lives. Whether you're a woman navigating the challenges of perimenopause or simply looking to regain your motivation, this episode is filled with actionable advice and encouragement to help you feel empowered and ready to tackle your health and fitness aspirations with renewed energy.

In this weeks episode I speak with Selena Rae. We talk about the importance of connecting with our selves and the impact it has on our life and our relationships.

Connect with Selena:

Instagram @soul.sufficient

Email Selena@soulsufficient.com

Website: www.soulsufficient.com

Selena's Self Connection Course Information. The next course begins September 2024 For more information go HERE

Selena's Book: The Sovereign

Purchase your signed copy book HERE Also available on Amazon

Connect with Rosa at info@rocofit.com or instagram @rocofit

Simply Strong 6 Week Program for women over 40. Find the details HERE

In this weeks episode I take you through common mistakes that hinder progress in the gym.

Join me and women from around the world in the Simply Strong program for women 40plus. Take the guess work out of weight loss. Go HERE for more details.

Get in touch on instagram: @rocofit

Email: info@rocofit.com

In this weeks episode I chat about the journaling method that shifted everything for me. This little shift made the biggest difference.

Simply Strong 6 Week Program for women 40+ HERE

Connect with me on instagram @rocofit or at info@rocofit.com

This weeks Guest

On this weeks episode I speak with Marja Chow.  Marja is a registered holistic nutritionist, functional diagnostic nutritional practitioner, personal trainer and  X bodybuilder.

She is the creator of LabFit Nutrition that helps high performing entrepreneurs and business owners reduce burn out, optimize health, by using functional lab testing and biohacking. 

Marja is also the creator of the Fat Fuelled Female Method. A signature program that empowers women to achieve sustainable weight loss by embracing a low-carb, high-fat lifestyle. 

Discussed in this episode:

• The difference between the labs you run with your doctor and functional labs
• Modern day struggles people suffer with silently
• Why testing is important and what we can learn from it
• Why minerals are important for optimising our health
• What the process of testing entails

Mentioned in this episode:

HTMA Testing with Marja. Learn more  HERE 

Enter Promo Code: ROCO100

Follow Marja on instagram @marjachow

Your Host:

Rosa Coelho is a health coach focussed on supporting women in their 40's and beyond to implement lifestyle changes to help them become strong, fit and vibrant.

Simply Strong 6 Week Course and Lifestyle Program: HERE

Message Rosa on instagram @rocofit

This week Rosa talks about tracking macros to achieve fat loss goals. She shares how she approaches it and how you can use macros to reach your goals.

Join Rosa on instagram @rocofit

Learn more about Simply Strong 6 Week program HERE

Three things I refuse to to do stay lean in my 40’s:

• Eat a really low calorie diet
• Skip Breakfast
• Do long intense cardio workouts

Get Started with the Simply Strong Program: @simplystrong

Connecting with Rosa on instagram

Email: info@rocofit.com

Website: www.rocofit.com

In this episode, we sit down with Monique Guffens, a personal trainer and health coach specializing in peri-menopause and menopause. Monique dives into essential nutrition and exercise strategies tailored to help women thrive during this phase of life. Whether you're currently navigating this stage or approaching it, this episode is abundant with empowering insights to support your journey.

Connect with Monique on instagram: 

Check out Monique's website: www.feelingfiercelyfabulous

Connect with me on instagram: @rocofit

My website: www.rocofit.com

In this episode I reveal the 5 insights for building strength and energy in your 40’s and beyond. I thought things would never change for me as I aged..haha ..I was so naive. Of course they did as they do for all women. I have gone down the road of studying and discovering what truly works best at this stage of life. In this episode I’m sharing with you the 5 most powerful and effective insights I have come to discover and implement for continued results. 

Rosa’s favourite protein:

Connect with me on instagram: @rocofit

My website: www.rocofit.com

This week I speak with Adrian Edwards. We met in 2004.

Adrian is a musician, teaches at a University, has instructed fitness classes in gyms for over 25 years and is an accomplished runner. He’s run more than 8 marathons, 50-60 half marathons and too many others to count.

We laugh throughout this episode and if anything that’s what I love the most. I want to share that the experience of exercising, however we choose to do it, should be joyful. It doesn’t mean fun at all times but overall something that brings meaning to our lives.

Connect with me on instagram: @rocofit

My website: www.rocofit.com

In this episode Jennifer shares her experience from extreme diets, to competing in a bodybuilding competition, to nursing school and ultimately to burning out. Through her journey to heal her body and her relationship to food and exercise, she became a personal trainer and now coaches clients to eat to fuel their bodies, become stronger and thrive! Jennifer believes knowledge is empowering. She doesn't just tell her clients what to do, she teaches them the reasoning for what they do. This is everything when it comes to lasting results.

Connect with Jennifer on instagram @tinyfitjen

Check out Jennifer's coaching page and Podcast on instagram @healthnu_

Connect with me on instagram: @rocofit

My website: www.rocofit.com

Connect with Krystina on instagram @Krystinaklassen

Connect with Rosa @rocofit

Join health coach Rosa Coelho as she interviews Christina Klassen, a truly inspiring guest whose late-life journey into fitness is nothing short of remarkable. Discover how Christina's accidental encounter on Instagram led to a transformative experience far beyond physical appearance. From practicing handstands at 44 to achieving self-worth and confidence, Christina's story is filled with golden nuggets of wisdom on self-growth and personal empowerment.

Through candid discussions, they delve into the power of mindset and determination, breaking societal norms about aging. Learn about the rigorous 75 Hard challenge that set Christina on this path and how calisthenics has become more than just exercise for her—it's a passion that redefined her identity.

This episode is not just about physical transformation but about the courage to change, the importance of self-care, and the inspiring message that it's never too late to pursue your dreams, redefine your worth, and live with vitality. A must-listen for anyone seeking motivation and real-life examples of overcoming self-imposed limitations.

This week I share with you all about cold plunging, the benefits of plunging and what women need to know before getting started.

Ready to cold plunge? Let me know if you do!

Go HERE to see the one I have and love!

Find me on instagram @rocofit

Website: www.rocofit.com

This week I speak with Bangs! Bangs is a remarkable health coach and spin instructor who transforms the lives of her clients, coaching them how to be consistent even when it feels impossible. She is an incredibly sought after instructor from London UK and now living in Montreal Canada. It was a pleasure to chat with Bangs and the first time I haven't gotten through all of my questions with a guest. She gives so much value! 

Connect with Bangs on instagram @bangsandabun

Cycle with Bangs on her online studio! http://studiobangs.com/

Bangs' website: https://www.bangsandabun.com/

Life coaching: https://www.bangstheconsistencycoach.com/

Connect with me on instagram: @rocofit

My website: www.rocofit.com

Join me for the first episode of 2024 as I share with you a powerful tool to focus on for the year.

Connect with me on instagram @rocofit

Welcome to this weeks podcast.

Connect with me @rocofit on instagram or info@rocofit.com

Rosa Coelho is a health coach, personal trainer and host of the Rosa Coelho Podcast. Her latest online Simply Strong coaching group is comprised of an incredible community of women from around the world. This program is seeing women become stronger, fitter and healthier than ever, as a result of incorporating consistent meal planning and strength training in to their lifestyle.

Click HERE for the full episode show notes. 

Rosa Coelho is a health coach, personal trainer and host of the Rosa Coelho Podcast. Her latest online Simply Strong coaching group is comprised of an incredible community of women from around the world. This program is seeing women become stronger, fitter and healthier than ever, as a result of incorporating consistent meal planning and strength training in to their lifestyle.

Click HERE for the full episode show notes. 

Rosa Coelho is a health coach, personal trainer and host of the Rosa Coelho Podcast. Her latest online Simply Strong coaching group is comprised of an incredible community of women from around the world. This program is seeing women become stronger, fitter and healthier than ever, as a result of incorporating consistent meal planning and strength training in to their lifestyle.

Click HERE for the full episode show notes. 

In this episode I share the number one thing preventing us from achieving the results we desire and what to do about it. Conquer this to reach the goals you deserve to achieve.

Click HERE for the full episode show notes. 

Rosa Coelho is a health coach, personal trainer and host of the Rosa Coelho Podcast. Her latest online Simply Strong coaching group is comprised of an incredible community of women from around the world. This program is seeing women become stronger, fitter and healthier than ever, as a result of incorporating consistent meal planning and strength training in to their lifestyle.

Click HERE for the full episode show notes. 

IFBB Pro Body Builder Emily Bethany provides methods & education for those looking to produce their BEST physique.

Click HERE for the full episode show notes. 

Connect with Rosa on instagram @rocofit

Website: www.rocofit.com

Join health coach Rosa Coelho in this enlightening episode as she delves into the intricacies of why your macros might not be working for you. While weight loss is not the sole focus, achieving a healthy weight still plays a crucial role in overall health. Learn about the importance of maintaining a calorie deficit, how slight miscalculations can hinder progress, and the significance of weighing your portions accurately.

Discover practical tips to ensure consistency in tracking, from accounting for hidden fats to the impact of drinking calories. Rosa emphasizes the balance of nourishing the body while pursuing weight loss goals and the importance of not becoming overly obsessive with calorie counting.

Explore how hormonal changes can affect weight management and the importance of focusing on protein intake to control cravings. As you listen, gain valuable insights on adopting a balanced approach to weight loss, understanding your food's nutritional value, and ultimately fostering a sustainable, healthy lifestyle.

Shaun Sidey is a successful personal trainer who works with clients online. Shaun has helped countless clients to transform their bodies and minds. His social media platforms are refreshing as he isn't afraid to speak the truth about what works. Shaun's client results speak for themselves.

Click HERE for the full episode show notes. 

Rosa Coelho is a health coach, personal trainer and host of the Rosa Coelho Podcast. Her latest online Simply Strong coaching group is comprised of an incredible community of women from around the world. This program is seeing women become stronger, fitter and healthier than ever, as a result of incorporating consistent meal planning and strength training in to their lifestyle.

Click HERE for the full episode show notes. 

Rosa Coelho is a health coach, personal trainer and host of the Rosa Coelho Podcast. Her latest online Simply Strong coaching group is comprised of an incredible community of women from around the world. This program is seeing women become stronger, fitter and healthier than ever, as a result of incorporating consistent meal planning and strength training in to their lifestyle.

Click HERE for the full episode show notes. 

Rosa Coelho is a health coach, personal trainer and host of the Rosa Coelho Podcast. Her latest online Simply Strong coaching group is comprised of an incredible community of women from around the world. This program is seeing women become stronger, fitter and healthier than ever, as a result of incorporating consistent meal planning and strength training in to their lifestyle.

Click HERE for full episode show notes. 

Rosa Coelho is a health coach, personal trainer and host of the Rosa Coelho Podcast. Her latest online Simply Strong coaching group is comprised of an incredible community of women from around the world. This program is seeing women become stronger, fitter and healthier than ever, as a result of incorporating consistent meal planning and strength training in to their lifestyle.

Click HERE for full episode show notes. 

Rosa Coelho is a health coach, personal trainer and host of the Rosa Coelho Podcast. Her latest online kettlebell program is comprised of an incredible community of women 40 and beyond from around the world. This program is seeing women become stronger, fitter and healthier than ever, as a result of incorporating consistent strength training in to their lifestyle.

Click HERE for full episode show notes. 

Rosa Coelho is a health coach, personal trainer and host of the Rosa Coelho Podcast. Her latest online kettlebell program is comprised of an incredible community of women 40 and beyond from around the world. This program is seeing women become stronger, fitter and healthier than ever, as a result of incorporating consistent strength training in to their lifestyle.

Click HERE for full episode show notes. 

Joan MacDonald has transformed her life and body in her 70's. In doing so she has gone on to inspire millions of others. In this episode I share why she's so inspiring beyond her physical transformation.

Follow Joan on instagram @trainwithjoan

Follow me on instagram @rocofit

Website: www.rocofit.com

Click HERE for full episode show noes! 

With 22 years of experience in Health and well-being. Francesca Blechner has mastered her craft and offers a unique and holistic approach which focuses on four pain pillars: nervous system regulation, trauma integration, mindset, nutrition & lifestyle.

Click HERE for full episode show notes. 

Rosa Coelho is a health coach, personal trainer and host of the Rosa Coelho Podcast. Her latest online kettlebell program is comprised of an incredible community of women 40 and beyond from around the world. This program is seeing women become stronger, fitter and healthier than ever, as a result of incorporating consistent strength training in to their lifestyle.

Click HERE for full episode show notes. 

Connect with Rosa on instagram @rocofit

Website: www.rocofit.com

In this episode, join Rosa Coelho, your host and health coach, as she unveils the concepts behind the transformative 90-10 rule. Moving beyond the traditional 80-20 approach, Rosa discusses how a slight shift in mindset can propel you towards achieving remarkable health and fitness goals.

Explore how simplifying life and embracing strength, both physically and mentally, can help you thrive with ease. Learn how ingraining healthy habits can redefine your identity, granting you long-term success without perfection. Tune in and discover how small, manageable changes can lead to significant impacts on your health and lifestyle.

Rosa Coelho is a health coach, personal trainer and host of the Rosa Coelho Podcast. Her latest online kettlebell program is comprised of an incredible community of women 40 and beyond from around the world. This program is seeing women become stronger, fitter and healthier than ever, as a result of incorporating consistent strength training in to their lifestyle.

Click HERE for full episode show notes. 

Rosa Coelho is a health coach, personal trainer and host of the Rosa Coelho Podcast. Her latest online kettlebell program is comprised of an incredible community of women 40 and beyond from around the world. This program is seeing women become stronger, fitter and healthier than ever, as a result of incorporating consistent strength training in to their lifestyle.

Click HERE for full episode show notes. 

For the last 24 years Connie Graf has helped clients to declutter and organize.

Click HERE for full episode show notes. 

Shaun Sidey is a successful personal trainer who works with clients online. Shaun has helped countless clients to transform their bodies and minds. His social media platforms are refreshing as he isn't afraid to speak the truth about what works. Shaun's client results speak for themselves. Click HERE for full episode show notes.