Maybe for the money you spent on your health, or the way you ate last night, or the dust on your exercise equipment glaring at you in the face?

If you’ve felt any sort of guilt around your health, body, food, or exercise in the last week...

LISTEN TO THIS EPISODE!

In it, I unpack:

-How our unconscious beliefs limit us & drive our actions

-The difference between the helpful/harmful & good/bad dichotomies

-Why women (mothers especially) experience guilt for taking care of themselves

-How the cycle of guilt works, & two questions to ask yourself to stop yours

-That love is not conditional to sacrifice, helpfulness, struggle, or pain

-The remedies for operating in guilt, sacrifice, & struggle

-How guilt plays out with food & exercise, & how to stop it

Plus, I share how I’m shedding old clothes & moving more in alignment with new outfits in my work (maybe you've already noticed a difference? :) )

LISTEN, SHARE, SPILL! 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

This episode covers: 

• How Sunil went from “a lost kid” to being a mentor to high level leaders through mentorship & discovering his own wisdom
• How paradigms put us in a box, where we don’t know what we don’t know
• The tricky paradigm to uncover: We all have an X we're avoiding, hidden behind a seemingly noble cause. It's not that the noble intention is wrong, but it can keep you stuck in a box, like “nailing your foot to the floor"
• The hustle mentality that gets celebrated in our culture —working hard, eating "clean," pushing through— can be a disguise for fear of being seen as lazy, or fear of failure
• The same patterns show up everywhere: in money, in relationships, in how we treat our bodies
• Guilt as a huge blocker: so many people won't invest in their health because they feel guilty prioritizing themselves
• The four horsemen that keep us stuck & the 5 levels of transformation
• How you can make up your own game to play with health
• The importance of asking yourself why health matters to you

Where to find Sunil:

- Free Blind Spot Assessment: https://sunilbhaskaran.com/assessment.html

- Substack: https://sunilbhaskaran.substack.com

- The Whisper newsletter on LinkedIn: https://www.linkedin.com/newsletters/7431140769018720256/

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

That outfit in the closet from years ago doesn't fit the same. 

You used to bounce back so fast.

Now? Your body is just... different. 

If you've been frustrated at your changing body, this episode is your permission slip to stop...

I unpack how body changes throughout our lives gets treated as a crisis instead of a normal –& protective– part of being alive. I trace the pressure to stay eternally "young & fit" back to its roots, get candid about my own approach to entering my upcoming body changes, & offer a reframe: your body is your lifelong home.

Inside this episode:

• Why body changes across life stages aren't a problem to fix
• The cultural & historical roots of our obsession with staying "young" (get a vomit bag!)
• How disordered eating patterns can resurface during major life transitions
• Why the 24-hour workday was never built for female hormonal cycles
• A new way to measure health: not by appearance, but by how you care for yourself
• The 4H Method framework for reframing "bad body days" 
• How to start practicing this where body acceptance & allyship is the norm

Can’t wait for you to listen to this! 

Become a rebel hero for your body & health in The 4h Method: go.mlrosko.com/the4hmethod.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

“I have to run 3 miles today or I'm not ok.” 

“I can't eat past this many calories in a day.” 

“If I can fit into a size x, then my body is ok.”

Sound familiar?

In this episode, I'm getting real about the rules we create for ourselves to feel like we’re “healthy” or “safe.”

I talk about where these rules come from & why, why food and exercise are the perfect breeding ground for them, & what happens when the rules you're gripping so tightly stop working.

But we don’t stop there!

You’ll then get the 5 antidotes that make anxiety disappear, & how you can incorporate them into your life.

If you're exhausted, frustrated, sad… & if you’re honest with yourself, scared to break your rules, but you know they’re not working for you anymore… this episode is a must-listen for you.

You deserve to be free, at peace, & in joy. 

Come join The 4h Method to put this into practice: go.mlrosko.com/the4hmethod.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 exercise

Beneath 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.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 today

Her mic-drop line of the episode: "Your weight & your health are not synonyms."

Connect with Dr. Lisa Folden:

www.HealthyPhit.com

info@HealthyPhit.com

@HealthyPhit

https://substack.com/@drlisafolden

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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, & life

Find 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.)

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 weight

This 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.com

linktr.ee/pauladatkinson

Instagram: https://www.instagram.com/pauladatkinson/

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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, Health

Join the 4H Method (lifetime access): go.mlrosko.com/the4hmethod

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 program

Listen to find out why willpower fails & why your nervous system holds the answers to lasting change…

Connect with Ramona! 

Websites

ramonakcoaching.com

gentletraumacoach.com

Is 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

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 overhaul

True 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. 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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! 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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!

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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/3lkYKN

Follow Lexi on Instagram for body image and food freedom support:

 @innerbloomcounselingllc

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 video

HAES Principles  

Intuitive Eating Principles

The Flappergirl Diet

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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-understanding

Tune 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

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

& 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. 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 alignment
• Practical tools like muscle testing & mirror work to access deeper healing
• The role of metacognition, becoming an observer of your automatic patterns, to deep health

Connect with Rachael & her work: 

https://itsallabouthealth.co.uk/ 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 body

Because 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…

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 flexibility

Kathlena 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 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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! 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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! 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

Here’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 signals
• Rebellion through alignment (not defiance)
• Real transformation through connection with our bodies

This work is never too late to begin.

Ready to be a rebel?

Welcome… :) 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 strength
• How traditional strength methods from other countries offer superior joint health benefits overlooked in Western fitness
• What to train for instead of specific body parts, & the role genetics play in physical change
• One powerful question to ask before starting or continuing any fitness regimen
• Why uneven load training builds real-world functional strength better than conventional equipment
• The 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 types

The 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/ 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 change
• How somatic therapy addresses the mind-body disconnect high-achievers ignore
• Why imposter syndrome convinces successful women they don't deserve to be healthy
• The six principles transforming how busy, professional women approach movement, rest, & community
• Why listening to your body's "no" signals is a loving act of rebellion

Bea 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.com

Join the FREE weekly community meeting: https://go.beahealthier.com/bea-healthier-hour

Get the book Embody Joy: https://a.co/d/2bfVEo4 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 cycle

You’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: nscoaching@outlook.fr 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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/doctorsearch

Get 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. 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 today

Sara 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 — @sarachamberscreative
Agency — ellyandnoracreative.com
LinkedIn — Sara Chambers

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 experiences

Rather 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...

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

You’ll learn:

• What food freedom really means (and how to start living it)
  
  
  
• The hidden roots of diet culture, from religion to racism
  
  
  
• Why letting go of control creates deeper health & peace

Listen 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.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

I discuss my new anxiety medications & a big decision on my half marathon.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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/

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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. 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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. 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 nowhere

Instead, 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.  

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

& 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/

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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. 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

Listen to this short & sweet episode to get a jolt of inspiration into creating more of the life you want…

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 importance

Connect 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/

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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. 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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. 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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 experience

Harriott 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/

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

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.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

It's a reflection on what it means to live fully, considering the end of life, & letting today be your new beginning. 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

It's not passive, & it's not weak.

Letting go opens you to accessing a deep power you already have within you, & gives you the space to receive everything you want.

Listen to this episode to find out how to do this for your health. 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

In this episode, I sit down with Janet McConnell, a health & fitness expert with over 20 years of experience, who specializes in strength training for brain health & longevity.

JANET IS THE REAL DEAL!

We got to talk about why lifting weights isn’t just about muscles & bones —it’s about your mind & longevity too! Plus so much more!

Listen to discover… 

-Why strength training is for not only good your muscles & bones but also your brain & longevity

-The surprising connection between strength training & brain health

-Proof that it’s never too late to start, no matter how old you are

-The best motivation tips to exercise & keep you going

-Practical tips to make a fitness routine that works for you

-Inspiring mindset reframes to go from “I can’t” to “I can,” even as you age!

This episode will change the way you see exercise & give you a deeper “why” to keep moving. Let’s go!

Get more of Janet’s work & connect with her here:

Web: ignitefitnesswithjanet.com

Book: Elements of Aging Well. 

LinkedIn: https://www.linkedin.com/in/janet-mcconnell-65703a1b2/

YouTube: https://www.youtube.com/@AgingStrongforLife

Email: janet.mcconnell@gmail.com

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

Or maybe you don’t even dare step into one, because it feels so unfamiliar…

Maybe you are a regular gym goer but still feel like you could def enjoy it a whole lot more.

This episode is all about the GYM. 

We dive into its history, some staggeringly frustrating statistics on the gym (especially for women), & tips to support your movement both in & outside of the gym.

Stick till the end to get my best advice for movement too!

Get your free movement guide: https://go.mlrosko.com/findjoyinexercise

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

My answer? “Abundance.”

Join me in this episode to discover more of who you already are, & how abundance could shift everything with food, movement, & your body.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

I’m going deep in this episode to uncover the connections.

We start with my take on White Lotus Season 3’s last episode,  because I just had to... & yes, it IS related!

Then we dive into three profound lessons I’ve learned on love that beautifully parallel some of the most important lessons I’ve learned about health...

Personally, I’m so proud of this episode, & the life experiences that inspired it. 

May we all enjoy healthy relationships with others & our bodies, & may we all be mindful of what we drink from our blenders.

Ready to radically renew your health by improving your relationships with yourself, exercise, food & others?

Join The 30 Day Radical Renewal today: https://go.mlrosko.com/30radicalrenewal. 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

I’m all about practicing positivity, but I also love me some dirty drama, a lá 90 Day Fiance.

So today, we’re stirring the pot & calling out the bullsh!t in the fitness & wellness worlds. We’re challenging the mainstream ideas that pretend to be about health but actually distort it & harm us in the process.

Join me through these 21 gripes I've gotten red over in my 5 years as a nutrition coach, personal trainer, & holistic health coach.

Let's bring the drama, get messy, be bad...

& yes, feel free to laugh or cringe with me at the absurdity of it all!

Which one was your favorite? What were you enthusiastically nodding to? What would you add? 

Comment below or message me! 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

If you’ve ever struggled with food, body image, &/or identified as a religious person, this is for you!

In this engaging episode, Michela Giordana Castro brings her expertise as a trauma therapist & spiritual coach to unpack the effects of religion on body image & eating, & to shed light on how our identities & beliefs can shape our choices. 

Join us in this episode to learn…

-How religious identity can affect your food choices & body image

-The real reason we act in ways that are not aligned with what we want

-The framework you can use to break through disordered eating or exercise patterns & unwanted behaviors

-Simple tools you can use to improve your body image & create positive changes in your life!

Connect with Michela & her work here:

michela@michelasmindmunchies.com

Instagram

TikTok

Facebook

Youtube 

FB Group- Unbound Faith: Post-Christianity Spirituality 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

But how do you really do it? 

How do you really make changes that last, & that aren't full of struggle or force?

You start here...

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

There's nothing wrong with you!

Listen to this episode to find out why it's affected you, & what you can kindly do to let it take up so much less space in your life.

Get my free guide Say Goodbye to Diets for Good & Make Better Friends with food: go.mlrosko.com/goodbyediets

Join The 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

Edit: The 5 As are actually Attention, Acceptance, Appreciation, Allowing, & Affection (sorry, David!). Adoration is still great too though.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

So today, you'll discover one unexpected sign you're experiencing true freedom with food, exercise, & your body.

& I'll give you 4 ways to cultivate it more in your life!

Can't wait for you to dive in.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

I can mad relate!

Listen to this episode to shift your mindset from comparison to compassion so you can enjoy YOUR journey in fitness, health, & life.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

Use these 2 questions to get more clarity on how & take powerful loving action for your body.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

In this episode, listen to Amy Ackermann give you a Menopause Masterclass, so you can equip yourself & understand others through menopause. 

Amy Ackermann is an experienced consultant & coach. She specializes in supporting people through menopause with her years of skills & knowledge, as well as her personal experience:

Listen to her share this masterclass on menopause & learn…

-Exactly what menopause is

-How it works in the life cycle of those with ovaries

-The best ways to recognize menopausal symptoms

-The best ways to deal with menopause, with practical tips & support

-Why it’s so important to trust the cycles we go through in life

I learned so much from this conversation, & can’t wait for you to get these nuggets of valuable knowledge!

If you will experience, are experiencing, or have experienced menopause –or, if you are the other part of the population who know those who do experience menopause– do yourself a HUGE favor & listen to this episode! 

Connect with Amy & her work here: https://www.core-endeavors.com/

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

What does compulsive heterosexuality, or comphet, have to do with your fitness? 

They both are social norms imposed upon us that can cause serious harm (even if we’re not queer or heavy into fitness). 

Listen to this episode to make more connections between the two, &, most importantly, discover what you can do to find YOUR life’s truest path…

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

how I tapped into it to unlock beautiful gifts, 

how it’s helped me grow so much this year, &

how it allowed me to make my deepest dreams become reality.

If you have big dreams for yourself, or if you’re unsure what you really want for your life, take some of my lessons to help you become your most powerful dragon self. 

Your heart & health will SCREAM, “Thank you!” 🐉🔥

P.S. dragon energy is how I learned to accept my body & become my healthiest self. 

Since practicing dragon energy, my health has never been better. 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

What’s the skill that so many of us have lost, & need to rediscover for our health?

Listen to this episode to find out.

Like you, love you.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

Not later, or there; but now, & here. 

It's the only place you need to be.

Join me…

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

Listen to this.

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

We’ll dive deeper into What You REALLY Need to Know to Enjoy Fitness for Life.

Get your spot here: http://go.mlrosko.com/jointhecoversation. 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking

We’ll dive deeper into What You REALLY Need to Know to Enjoy Fitness for Life.

Get your spot here: http://go.mlrosko.com/jointhecoversation. 

🤗 Come into my online home: mlrosko.com

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

👥 Book your 1:1 coaching session with Michelle: go.mlrosko.com/booking