EmpowerU Wellness Podcast

Tired of Starting Over? This Will Change Everything

Wed, 08 Apr 2026 05:00:00 -0700

In this episode, Rossie dives into a powerful mindset shift that can completely change the way you approach your health, fitness, and consistency.

If you’ve ever found yourself saying, “I’ll start Monday” or “This is my week”… only to fall off track a few days later—you’re not alone.

Rossie breaks down why setting more goals isn’t the solution—and how the real key to lasting transformation is raising your standards.

She explains the difference between goals and standards, and why goals often depend on motivation, energy, and emotions… while standards are rooted in identity and become non-negotiable.

In this episode, Rossie shares how to:

Shift from goal-setting to identity-based habits
Stop negotiating with yourself and start showing up consistently
Create simple, realistic non-negotiables that fit your lifestyle
Build a strong foundation with daily habits like movement, hydration, and nutrition
Remove the pressure of perfection and focus on consistency

Rossie also walks you through practical steps to start building your own standards, including choosing your 2–3 non-negotiables, setting a baseline, and shifting the way you speak to yourself.

This episode is a reminder that transformation doesn’t come from doing more—it comes from becoming someone who lives by a higher standard.

Key takeaway:
Goals may get you started… but your standards are what keep you going.

If you’re ready to stop starting over and finally build a lifestyle that works for you, this episode will give you the clarity and direction you need.

Thank you for listening! Please like, subscribe and leave a 5 star review. Share this podcast to spread wellness to your community!

Follow my website www.fitwithrossie.com
FB: FIT with Rossie
IG: @fitwithrossie

From Struggle to Strength: My Journey and Recovery from an Eating Disorder

Wed, 25 Feb 2026 14:00:00 -0800

In honor of Eating Disorder Awareness Week, Rossie is sharing a deeply personal part of her story — her battle with an eating disorder 26 years ago.

This is not an easy topic, but it is an important one especially theses days.

Rossie opens up about her struggles and how her eating disorder became a way to cope during one of the hardest seasons of her life. She shares how grief, trauma, and the need for control took hold, and how recovery came through faith, baby steps, and learning to nourish her body instead of punish it.

This episode is a reminder that:

Eating disorders are serious mental health conditions — not just about food.
They can affect anyone, regardless of age, gender, body type, or background.
Many who struggle look “fine” on the outside while silently suffering.
Recovery is possible — especially with early support and professional help.

Rossie also discusses:

What eating disorders really are
The connection between trauma, control, and perfectionism
Her six-year battle and turning point toward recovery
Why mentorship and advocacy matter
How small daily habits helped her rebuild her health
The importance of seeking professional support

While Rossie is not a licensed therapist or medical doctor, she speaks from lived experience and from years of mentoring and volunteering with eating disorder organizations. Her heart is to provide hope and encourage those struggling — or those who love someone struggling — to seek help.

If you or someone you know needs support, please reach out to professional resources:

💛 Eating Disorder Support Resources

National Eating Disorders Association (NEDA)
https://www.nationaleatingdisorders.org
National Alliance for Eating Disorders
https://www.allianceforeatingdisorders.com
ANAD (National Association of Anorexia Nervosa & Associated Disorders)
https://anad.org

If this episode resonates with you, please share it. Awareness matters. Early support matters. And recovery is possible.

Energy, Alignment & Purpose with Kevin White, Founder of Believe Crew

Thu, 19 Feb 2026 10:00:00 -0800

In this episode of the Empower You Wellness Podcast, Rossie sits down with Kevin from Believe Crew to talk about intuition, energy, and stepping into your true gifts.

They dive into what it really means to follow your inner guidance, how human design can help you understand yourself on a deeper level, and why real growth always starts from within. If you’ve ever felt stuck, unsure of your next step, or disconnected from your purpose, this conversation will give you a fresh perspective on life and business.

This episode is all about learning to trust your energy, release limiting beliefs, and step into alignment with who you’re meant to be.

Key Takeaways:

What human design is and how it can help you understand yourself
How intuition plays a role in life and business decisions
The importance of energy awareness
Letting go of limiting beliefs
Why investing in yourself is essential for growth

Check out his website: https://www.believecrew.com

Follow Kevin at:

https://www.facebook.com/Believecrewcoaching

https://www.linkedin.com/company/believecrew

One Word That Can Change Your Year

Wed, 28 Jan 2026 05:00:00 -0800

In this episode, Rossie Ballard shares why choosing a Word of the Year is more powerful than setting a New Year’s resolution. A word becomes your theme, your anchor, and something you can return to on both good and hard days. Rossie also gives three simple action steps to help you live out your word all year long.

Rossie Covers:

Why resolutions feel heavy
How a word guides your choices
How to choose your word
3 action steps to stay aligned

3 Action Steps:

Define your word
Pick one daily habit that matches it
Do a weekly check-in

From Goals to Habits: How to Create Lasting Change

Wed, 07 Jan 2026 21:00:00 -0800

In this episode, Rossie dives into one of the most powerful topics of the year: how to stay focused on your goals—not just in January, but all year long.

As we step into a new year, many of us feel inspired to make changes, set goals, or begin a transformation. Rosie shares simple, realistic strategies to help you move past short-term motivation and create habits that actually last.

In this episode, Rosie talks about:

Why choosing a Word of the Year can be a powerful anchor for your decisions, mindset, and growth
How to set meaningful goals without relying on resolutions
The importance of breaking goals into clear, doable action steps
Why non-negotiables matter when life gets busy or off track
How to stay consistent through habits—not motivation
The role of accountability and why none of us are meant to do this alone
How an identity shift can completely change the way you show up for your goals
Why revisiting and adjusting your goals weekly (and quarterly) leads to long-term success
The power of writing things down and using tools like vision boards to stay aligned

Rosie reminds listeners that transformation doesn’t happen overnight—and it doesn’t require perfection. It happens through small, intentional actions repeated consistently, with grace and flexibility along the way.

This episode is perfect for anyone who wants to:

Start the year with clarity and intention
Build habits that support real, lasting change
Stop starting over and begin showing up consistently
Create a lifestyle that aligns with who they want to become

✨ Remember: Motivation fades, but habits—and identity—create transformation.

From Burnout to Business Owner: How April Followed Her Purpose

Tue, 11 Nov 2025 12:00:00 -0800

In this episode, Rossie sits down with April Gutierrez, a yoga teacher and small-business bookkeeper who turned her own healing journey into two thriving businesses. April opens up about how yoga found her during a dark season marked by anxiety, depression, and burnout — and how movement, meditation, and mindset practices became the foundation of her transformation.

She also shares how after 20+ years in the finance industry, she took a courageous leap from the security of a full-time job into entrepreneurship — building a bookkeeping business that supports small business owners while continuing to teach yoga with heart, depth, and intentionality.

This conversation is packed with wisdom about healing, self-trust, starting over, and following the quiet nudges that lead to a more aligned life.

Connect with April:

@welllifeyoga

@aprilbalancedbooks

https://www.welllifeyogaandhealth.com

Midlife Fitness & Nutrition: What’s Different and How to Adapt

Tue, 02 Sep 2025 00:00:00 -0700

I n this episode, Rossie talks about:
✨ How hormones like estrogen and progesterone shift in midlife and what that means for your metabolism, recovery, and energy.
✨ Why the old “eat less, cardio more” strategy doesn’t work anymore—and what to focus on instead.
✨ The non-negotiables for fitness in midlife: strength training, intentional cardio, and recovery.
✨ Key nutrition shifts that support your hormones, muscle, and energy—including protein, blood sugar balance, hydration, and micronutrients.
✨ How mindset and consistency become the secret ingredients for long-term success.

Whether you’re in your late 30s, 40s, or beyond, this episode will give you clarity, encouragement, and practical steps to feel strong, confident, and energized.

Resources & Links Mentioned in This Episode:

Learn more about my StrongHER & F.I.T. 6-Week Transformation Program starting September 8th →https://fitwithrossie.com/strongher-and-f-i-t-2025-challenge/
Connect with me on Instagram: @fitwithrossie
Share this episode with a friend who needs encouragement in her midlife journey!

Thank You for Listening!
If you enjoyed today’s episode, please subscribe to the podcast and leave a 5-star review. Your feedback helps us grow and bring more empowering content your way. Remember—your wellness journey is unique, and your best years are still ahead.

From Stuck to Strong: 9 Ways to Reset Your Routine

Tue, 12 Aug 2025 06:00:00 -0700

In this episode, Rossie talks about how to get back on track when life throws off your routine — whether from a busy summer, travel, or just losing momentum. These simple habits will help you refocus, stay consistent, and finish the year strong.

1. Set a Realistic Goal

Choose a goal you can stick with for the rest of the year. Write it down and keep it visible — it’s more likely to happen when you see it daily.

2. Schedule Your Workouts

Block your workouts like important appointments. Even 2 days a week is better than none — consistency matters most.

3. Move Daily

Aim for at least 30 minutes of movement every day — walk, dance, stretch, or follow a free online workout.

4. Meal Prep for Success

Plan your protein first (25–30g per meal), then add veggies, healthy carbs, and fats. Keep quick, healthy snacks handy.

5. Stay Hydrated

Drink half your body weight in ounces of water daily. Carry a bottle, set reminders, and make it a habit.

6. Prioritize Sleep

Aim for 7–8 hours a night. Keep a routine, and turn off electronics 1–2 hours before bed.

7. Practice Self-Care

Do one thing daily that makes your heart happy — journaling, a walk, a call with a friend — whatever recharges you.

8. Have Grace

If a day doesn’t go as planned, don’t dwell on it. Every day is a fresh start.

9. Follow the 80/20 Rule

Stay on track 80% of the time, and give yourself 20% for flexibility.

Recap: Set a goal, schedule workouts, move daily, meal prep, hydrate, sleep, practice self-care, have grace, and find your balance. Small, consistent actions will set you up for a strong finish to the year.

Sign up for StrongHER and F.I.T. Transformation 6 Week Program starting on Sept. 8th! https://fitwithrossie.com/strongher-and-f-i-t-2025-challenge/

Back to You: Small Habits, Big Shifts

Tue, 29 Jul 2025 07:00:00 -0700

In this episode, Rossie Ballard shares a powerful, grace-filled message for anyone feeling off track at the end of summer. Whether your healthy habits slipped during vacation, BBQs, or just the chaos of life, you’re not alone—and you’re not starting over. Rossie offers a realistic, uplifting reset with practical steps you can take right now to feel more grounded, clear, and back in your groove.

You’ll learn:

Why you don’t need to wait for a Monday, a new month, or January to reset
3 simple and doable steps to restart your habits
How to use habit stacking and visual tracking to build momentum
Why resetting your space helps reset your energy
A powerful mindset shift to carry you into fall feeling focused and strong

💪 Plus, Rossie shares details about her upcoming 6-week transformation program StrongHER & F.I.T. starting this September!

📌 Join the waitlist or learn more: https://fitwithrossie.com/strongher-and-f-i-t-2025-challenge/

💛 If this episode gave you a boost, share it with a friend, tag @fitwithrossie on Instagram, and leave a 5-star review!

From Frusturated to Empowered: Tackling Belly Fat with Grace

Tue, 15 Jul 2025 05:00:00 -0700

In this episode, Rossie talks about one of the most common struggles women face in midlife—stubborn belly fat. She dives into why it’s not just about eating less or doing more cardio, but about understanding what your body is going through during perimenopause, menopause, and beyond.

Rossie talks about how hormonal changes—especially the decline in estrogen—can trigger fat storage around the midsection. She explains how stress and elevated cortisol levels, insulin resistance, and poor sleep all play a major role in keeping belly fat stuck, even when you feel like you’re doing everything right.

Rossie also talks about shifting the mindset from frustration to empowerment. She shares real, doable strategies that support your body through midlife changes, starting with nutrition. Rossie talks about the importance of prioritizing protein—aiming for 30 grams per meal—to help stabilize blood sugar, support lean muscle, and control cravings. She encourages pairing protein with fiber-rich carbs, healthy fats, and lots of colorful veggies—and reminds you to hydrate with half your body weight in ounces of water daily.

When it comes to exercise, Rossie talks about why more cardio isn’t the answer. Instead, she recommends lifting weights 2–4x per week to build lean muscle, boost metabolism, and support long-term fat loss. She also shares how walking and short bursts of movement like HIIT can be more effective and hormone-friendly than long workouts that raise cortisol.

Rossie talks about stress and mindset as powerful parts of the fat loss journey. She encourages women to take 10 minutes a day for self-care—whether that’s journaling, prayer, breathwork, or grounding in nature—to help calm the nervous system and reduce stress-related belly fat.

On sleep, Rossie talks about how it’s not a luxury—it’s a fat-loss tool. She shares tips for better sleep, like reducing screen time before bed, creating a calming routine, and aiming for 7–8 hours of quality rest each night.

Finally, Rossie talks about the importance of community—being surrounded by supportive, like-minded women who help you stay consistent and motivated.

Rossie’s Recap

To close out the episode, Rossie talks about your action plan:

✅ Eat 30g of protein per meal
✅ Lift weights 2–4x/week
✅ Manage stress with 10 minutes of daily self-care
✅ Get 7–8 hours of quality sleep
✅ Stay hydrated
✅ Connect with community
✅ And most of all—give yourself grace

Rossie reminds you that not every day will be perfect—and that’s okay. You don’t need a fresh week to start over—you can reset in the next moment. Your body is wise, and when you support it with what it truly needs, it will respond.

If this episode encouraged you, Rossie invites you to share it, subscribe, and leave a review. Thanks for tuning in—she’ll see you in the next episode of Empower You Wellness.

"Building That Community: How Shelly Created a Space for Moms to Prioritize Wellness"

Tue, 24 Jun 2025 00:00:00 -0700

In this episode, Rossie interviews Shelly, a fellow wellness coach she met during the pandemic through a virtual mastermind group. The conversation explores transformative wellness journeys and the power of preventative health choices.

Guest Background

Shelly has been in the health and wellness industry for more than half her life, with her passion beginning as a teenager. She holds a degree in kinesiology and spent her career as a professor teaching fitness classes, health courses, and certification programs at universities and community colleges.

Transformative Moments

Shelly shares three pivotal experiences that shaped her wellness journey:

Pregnancy Awakening: When expecting her daughter, she became more intentional about reading product labels and was shocked to discover how many items contained artificial ingredients, colorings, and sweeteners.
Mother's Cancer Diagnosis: This led her to investigate toxins in household products and begin swapping cleaning products for healthier alternatives.
Father's Illness: Another catalyst that deepened her commitment to understanding what factors were within her control to maintain optimal health for her family.

Professional Evolution

Former Stroller Strides franchise owner
Retired Professor, now Health and Wellness Advocate
Experienced a revelation about nutrition when a seemingly "healthy" protein shake for her son contained artificial ingredients
Discovered high-quality nutritional supplements that made her feel noticeably different within three days

Current Mission

Shelly now runs "Moms Who Flourish," a community focused on empowering mothers to prioritize their health and self-care. She hosts wellness events that bring moms together in person, featuring various speakers and vendors. Her next event is scheduled for October 4th. She also has a special focus on supporting empty nest mothers through life transitions.

Key Philosophy

Both hosts emphasize the importance of taking preventative health measures now rather than waiting until illness strikes. Shelly advocates for an "80% of the time" approach to healthy choices, allowing flexibility while maintaining consistency. She stresses the importance of grace with oneself and recognizes that healthy habits evolve over time.

Connect with Shelly

Instagram: @wellnesswithshellyj
Podcast: "Words of Wellness"
Facebook for messaging

Mid Year Reset!

Tue, 03 Jun 2025 05:00:00 -0700

In this episode, Rossie talks about something we all need around this time of year—a midyear reset. With summer around the corner and six months already behind us, it’s the perfect opportunity to pause and check in. Rossie opens up about her own experience recently feeling off track and how she used a simple reset to reconnect with her goals and values.

She walks you through how to gently reflect on your progress so far, without pressure or guilt—starting with revisiting your word of the year. Rossie encourages you to ask: Are you still living in alignment with that word? Has it shifted? Is it still guiding you?

From there, she shares actionable tips to get back on track—starting with an honest habit and energy audit. Are there habits you’ve picked up that aren’t serving you? Where is your energy being drained, and how can you protect your peace moving forward?

She then brings it back to the basics—daily gratitude, the power of movement, and foundational nutrition. Rossie reminds us that movement is medicine, even just a daily walk makes a difference. She dives into her 80/20 approach to eating, how to build balanced meals using macros, and why hydration is non-negotiable (especially with the summer heat!).

And finally, Rossie talks about the power of community and coaching to stay grounded, motivated, and supported through the ups and downs. She leaves you with an empowering affirmation to guide your next chapter and reminds you: You’re not behind. You’re wiser, stronger, and more ready than you were in January.

Whether you’ve fallen off track or just need a little boost, this episode is the permission slip and nudge you didn’t know you needed.

"Pivoting with Purpose"-Katina’s Story & Skincare Mission

Tue, 04 Mar 2025 05:00:00 -0800

In this episode of Empower You Wellness Podcast, Rossie talks with special guest Katina, a wellness entrepreneur and founder of Ireora Skincare. They dive into Katina’s incredible journey—from working in television to building a Pilates business, launching an athleisure brand, and eventually creating a skincare line inspired by her husband's battle with cancer.

Rossie and Katina discuss the power of transformation, the importance of clean skincare for those going through health challenges, and how wellness is a lifestyle, not just a habit. Katina also shares insights about her wellness retreat in Jamaica, where guests can experience relaxation, yoga, and healing.

Tune in to hear an inspiring conversation about resilience, purpose, and the power of pivoting when life takes unexpected turns!

Follow Katina at:

IG: @ireoraskincare

www.ireoraskincare.com

www.oasispalmexperience.com

"Reclaiming Life: A Journey of Healing and Purpose with Steve Cory

Tue, 04 Feb 2025 05:00:00 -0800

In this podcast episode, Steve Cory shares a transformative personal journey that bridges health, entrepreneurship, and spiritual growth. After battling Valley Fever - a sudden and debilitating illness that challenged his previously robust health - Steve discovered profound lessons about personal resilience, holistic wellness, and intentional living.

The episode explores how a serious health crisis became a catalyst for radical personal transformation. Steve discusses his experience learning about nutrition, gut health, and the intricate connections between physical and mental well-being. Inspired by books like "Good Energy" and teachings from thought leaders like Ed Mylett, he developed strategies for incremental personal improvement, emphasizing the power of small, consistent habits.

Beyond his health journey, Steve translated these insights into his entrepreneurial mission. He created free events designed to support and educate entrepreneurs, focusing on helping business owners understand their natural talents, develop effective systems, and create businesses that enhance their lives rather than drain them.

The conversation highlights key themes of spiritual connection, self-discipline, personal grace, and the importance of understanding oneself. Steve's non-negotiables - deepening spiritual awareness, eliminating sugar, and practicing challenging physical routines like cold plunging - underscore his holistic approach to personal development.

Ultimately, the episode is a testament to resilience, showing how personal challenges can be transformed into opportunities for growth, learning, and meaningful contribution.

Find Steve Cory:

IG @corymediagroup

www.corymediagroup.com

https://igniteacademy.co/ignite-rsvp

"From Corporate to Wellness" with Chandel Stallworth

Mon, 27 Jan 2025 21:00:00 -0800

In this episode, the Chandel shares her journey as a mom, Pilates instructor, wife, and business owner. She talks about owning Curls and Pilates Wellness, her work as a personal trainer, and her exciting plans to host her first wellness retreat in June 2025.

She also announces her upcoming doula training, inspired by her passion for addressing maternal health disparities, especially for Black women in NYC.

The conversation dives into her transition from a corporate healthcare career to pursuing her passion for Pilates, supported by her husband. She reflects on the challenges of starting over and the rewards of following her dreams.

She introduces her upcoming wellness retreat, which focuses on perimenopause and menopause, providing women with a space to reconnect with themselves at the Himalayan Institute.

Key Takeaways:

Following your passion, even when starting over, can lead to fulfilling opportunities.
The importance of addressing maternal health disparities and advocating for women’s wellness.
How a wellness retreat can help women in perimenopause and menopause reconnect with themselves.

Find her at https://www.curlsandpilates.com/
IG: curlsandpilates

Turning his Passion into a Movement with Russ Rogers

Wed, 08 Jan 2025 04:00:00 -0800

In this episode, I sit down with the inspiring Russ Rogers—author, writer, and creator of a transformative movement. Russell shares his incredible journey, from growing up surrounded by the outdoors, coaching athletes, and pivoting during challenging times, to discovering his passion for writing and creating a nationwide movement.

We dive into how a single word, “move,” sparked a creative flow that led to him authoring six books focused on inspiring families to embrace outdoor activities. Russell also shares how these books evolved into a global movement encouraging people in 26 states and 7 countries to join together for community walks every second Saturday of the month.

This episode is all about resilience, purpose, and how small steps—whether journaling, walking, or simply saying “yes” to opportunities—can lead to monumental transformations.

Read more about Russ and his books at https://movetoday365.com

Don’t miss this inspiring conversation and find out how you can join the movement!

Change Your Habits, Transform Your Life in the New Year

Wed, 01 Jan 2025 21:00:00 -0800

In this episode, Rossie talks about starting the year strong with reflection, setting a meaningful word of the year, and building simple daily habits for your mind, body, and spirit. She shares practical strategies to help you stay consistent, motivated, and aligned with your goals all year long.

Rossie begins by emphasizing the power of reflection. Before diving into new goals, take a moment to look back on the past year. Celebrate your wins—big and small—and learn from the moments that didn’t go as planned. By showing yourself grace, you set the stage for growth and transformation.

Next, Rossie discusses the importance of choosing a word of the year instead of traditional resolutions. A single word—like “health,” “peace,” or “joy”—can serve as your focus and guide throughout the year. Once you’ve chosen your word, break it down into actionable steps. For example, if your word is “health,” you might commit to regular exercise, balanced meals, or better sleep.

Rossie also shares how to incorporate 10-minute daily habits for a holistic approach to wellness:

Mind: Engage in activities like puzzles, journaling, or reading.
Body: Move intentionally through walking, dancing, or stretching.
Spirit: Nourish your soul with meditation, prayer, or gratitude practices.

Finally, Rossie highlights the importance of focusing on consistency over perfection. Progress is built through small, regular steps rather than perfect execution. Write down your goals, track your habits, and celebrate every win along the way.

This episode is packed with actionable tips to help you align your goals with your daily habits and create meaningful, lasting change. Tune in and start your transformation today! 💖

"Finish the Year Healthy, Strong, and Empowered"

Mon, 09 Dec 2024 04:00:00 -0800

In this episode, Rossie dives into some commonly asked questions, particularly as we approach the end of the year: Can you still achieve your health goals in the remaining months? The answer is a resounding YES! Rossie shares actionable strategies to help you hit your fitness goals before the year ends. These are simple yet impactful tips that anyone can start implementing right away.
Key Takeaways:

Prioritize Protein
- Make sure you’re getting about 30 grams of protein in each meal (3-5 meals per day).
- Prioritizing protein helps build lean muscle and maintain muscle mass, especially as we age.
Get Your Sleep Right
- Quality sleep is non-negotiable if you want results—aim for 7-8 hours per night.
- Struggling with sleep? Implement a nighttime routine that includes turning off electronics two hours before bed and consider magnesium supplements to aid sleep.
Daily Movement
- Moving your body for at least 30 minutes a day can make a huge difference.
- Whether it’s walking, biking, dancing, or yoga, just get your heart rate up and keep your body moving.
Strength Training is Key
- Aim to include strength training 2-3 times a week.
- Building muscle helps you stay strong, lean, and independent as you age, and it’s crucial for long-term fitness success.

Recap of Tips:

Eat protein in every meal.
Get 7-8 hours of sleep.
Move your body for at least 30 minutes every day.
Incorporate strength training into your routine 2-3 times per week.

If this episode inspired you or you think it could help someone else, please share it! Don’t forget to subscribe, rate, and leave a review—it means the world and helps us continue bringing you helpful content.

“The Journey to Holistic Health & Healing with Adrienne Terry”

Thu, 14 Nov 2024 03:00:00 -0800

In this episode, I am joined by Adrienne Terry, also known as "Adrie". Adrie opens up about her journey through grief, burnout, and binge eating, and how she found a path to healing through holistic health practices.

As a former dance educator and founder of the Ruby Slipper Performing Arts Academy, Adrie shares how she’s positively impacted her community and redefined her own well-being. She discusses the challenges she faced after losing both parents to cancer, and how working with a food therapist and a health coach helped her rediscover a balanced, healthy lifestyle. Now over 85 pounds lighter and in recovery, Adrie focuses on movement, balanced nutrition, and building sustainable daily habits.

Key Takeaways:

The power of movement and community in healing.
How food can be medicine with a focus on nutrient-dense choices.
Using the 80/20 mindset for sustainable health changes.
Finding a supportive, safe, and enjoyable fitness environment.

Tune in to hear Adrie's journey and practical insights for anyone seeking lasting wellness transformation.

Find her on Instagram: @adriesalchemy

Holiday Health Hacks! Tips for A Stress-Free Holiday

Mon, 28 Oct 2024 05:00:00 -0700

In this episode, Rossie is sharing the best tips to help you stay on track with your health and wellness goals as we head into the busiest time of the year. Between Halloween, Thanksgiving, and all the holiday parties, it’s easy to get off course. These tips will help you balance physical and mental health so you can finish the year strong and start the next one feeling your best.

Key Takeaways:

Move Your Body:
Even if your schedule is tight, any movement is better than none! Try to fit in a couple of workouts each week, and aim for a daily walk – it’s great for both body and mind. Bonus: A quick walk after big meals can help digestion.
Eat Smart Before Parties:
Avoid going to events hungry. Have a nutritious meal beforehand to prevent overeating and prioritize filling up on veggies, lean proteins, and then enjoy some treats in moderation.
Hydrate Well:
Extra sodium and sugar are common in holiday foods. Drink plenty of water and consider starting your day with a natural electrolyte (like warm water with lemon and sea salt) for a hydration boost.
Savor and Chew Your Food:
Take time to enjoy your meals, chewing slowly. This helps with digestion and allows you to truly be present at the table with friends and family.
Set Boundaries:
It’s okay to say no to events that don’t bring you joy. Focus on quality over quantity and attend gatherings that feel meaningful to you.

Free Resource:
Download my free High Protein Breakfast Guide to help you stay on track with easy, nutritious recipes made for busy days! Visit my website to grab your copy here: https://bit.ly/3NNeH89

Your Guide to a Strong Finish!

Sat, 28 Sep 2024 13:00:00 -0700

Prioritize Protein
- Make sure you’re getting about 30 grams of protein in each meal (3-5 meals per day).
- Prioritizing protein helps build lean muscle and maintain muscle mass, especially as we age.
Get Your Sleep Right
- Quality sleep is non-negotiable if you want results—aim for 7-8 hours per night.
- Struggling with sleep? Implement a nighttime routine that includes turning off electronics two hours before bed and consider magnesium supplements to aid sleep.
Daily Movement
- Moving your body for at least 30 minutes a day can make a huge difference.
- Whether it’s walking, biking, dancing, or yoga, just get your heart rate up and keep your body moving.
Strength Training is Key
- Aim to include strength training 2-3 times a week.
- Building muscle helps you stay strong, lean, and independent as you age, and it’s crucial for long-term fitness success.

Recap of Tips:

Eat protein in every meal.
Get 7-8 hours of sleep.
Move your body for at least 30 minutes every day.
Incorporate strength training into your routine 2-3 times per week.

Transforming Lives from the Inside to Out- Interview with Jennifer Laguardia

Mon, 16 Sep 2024 13:00:00 -0700

In this inspiring episode, Rossie is interviewed by Jennifer LaGuardia on her podcast "Your encouraging voice with Jennifer Laguardia". In this episode Rossie shares her journey from a shy teenager to a faith-driven entrepreneur. Rossie opens up about how fitness transformed her life, helping her overcome depression and find healing through purpose.

Together, Jennifer and Rossie discuss the powerful connection between mindset and physical transformation. Rossie’s philosophy of "Mindset over Muscles" emphasizes that true wellness begins from the inside out, focusing on mental health, faith, and the importance of community.

Rossie also shares her insights on building strength both physically and mentally, the spiritual aspect of her journey, and how her faith helped her overcome personal struggles, including an eating disorder. Plus, learn about her upcoming wellness challenges and her work in educating and transforming lives.

Listeners will walk away inspired by Rossie’s unwavering commitment to helping people lead healthier, stronger lives, and with valuable tips on how to find inner strength and peace through fitness.

Key Topics:

Rossie’s inspiring journey from fitness competitor to health coach.
The power of "Mindset over Muscles" and transforming from the inside out.
Faith, mental health, and overcoming personal challenges.
Rosie's upcoming coaching programs.

Connect with Jennifer Laguardia

Reset and Refocus: Your Guide to Getting Back on Track

Sun, 25 Aug 2024 15:00:00 -0700

In this episode, Rossie shares simple, actionable habits to help you get back on track, stay committed, and finish the year strong. From setting realistic goals and scheduling your workouts to meal prepping, hydration, and getting enough sleep, she covers all the basics you need to regain momentum. Plus, Rossie gives you tips on practicing self-care, finding balance with the 80/20 rule, and maintaining a positive mindset along the way.

Key Takeaways:

Set Realistic Goals: Learn how to set attainable goals that will keep you motivated through the end of the year.
Schedule Your Workouts: Discover the importance of prioritizing movement, even if it’s just a little bit each day.
Move Your Body Daily: Simple ways to stay active, whether you’re at home, on the go, or short on time.
Meal Prep for Success: Tips for planning nutritious meals, focusing on protein, and keeping healthy snacks handy.
Hydrate: Why hydration is crucial for your body and mind, plus how much water you should be drinking daily.
Prioritize Sleep: The role of sleep in achieving your goals and tips for establishing a healthy sleep routine.
Practice Self-Care: Daily practices to keep your heart happy and your stress levels in check.
Embrace Balance: How to implement the 80/20 rule to stay on track without feeling deprived.

Join the Challenge: Ready for a deeper transformation? Join Rossie for a 6-Week Transformation Challenge starting on September 16th! This program includes nutrition guidance, accountability, recipes, workouts, and more—everything you need to stay focused during the holidays and start the new year strong. Sign up now to register for the 6 Week Transformation Challenge: https://buy.stripe.com/eVa4knehjfDbfnifYZ

Raise your vibe!

Fri, 26 Jul 2024 07:00:00 -0700

In this episode of Empower You Wellness Podcast, Rossie dives into practical habits to elevate your positive energy and attitude. She discusses:

Prayer: Starting the day with gratitude and seeking strength and clarity.
Gratitude: Appreciating the little things to transform our outlook.
Journaling: Writing down thoughts, dreams, and gratitude for mental clarity.
Nutrition: Following the 80/20 rule for a balanced diet that fuels well-being.
Movement: Engaging in daily physical activity to boost energy and mood.
Walking: Enjoying nature walks for rejuvenation and mental peace.
Affirmations: Using positive self-talk to empower and uplift ourselves.

Tune in to learn how these habits can help you maintain a high vibe and conquer your day!

Where to find me:
https://fitwithrossie.com/
IG: @fitwithrossie
FB: FIT with Rossie

"Healing Vibrations" Insights into Sound Bowl Therapy with Lisa Marie

Mon, 24 Jun 2024 12:00:00 -0700

In this episode, Rossie sits down with Lisa Marie, a sound healer based in Visalia, to explore the transformative power of sound bowl therapy. Lisa shares her personal healing journey and how she discovered the benefits of sound frequency and vibration. They talk about the science behind sound healing, its impact on the nervous system, and its ability to alleviate anxiety, improve sleep, and foster mental well-being. Lisa also talks about her work with children and the positive effects of sound therapy on their anxiety and sensory sensitivities.

Follow Lisa along on IG: @lisa_marie_alchemy and website: www.lisamariealchemy.com

Follow Rossie on IG: @wellnesswarriorbyrossie and website www.fitwithrossie.com
Sign up for my newsletter: https://fitwithrossie.com/contact/
For any inquiries: fitwithrossie@yahoo.com

Walking is medicine!

Wed, 22 May 2024 15:00:00 -0700

In this episode, Rossie talks about May being Mental Health Awareness Month and shares one of her favorite practices for mental health and fitness. She challenged her audience to join her in a one-mile-a-day walking challenge. The response has been fantastic, with many people participating and sharing their positive experiences.

Walking is Rossie's go-to form of therapy, exercise, and clarity. It’s simple, effective, and accessible. She talks about the three types of walks and the amazing benefits.

Rossie hopes this episode inspires you to incorporate walking into your routine. Please share this episode and subscribe to the podcast. Follow her on Instagram and Facebook for more updates.
Follow her website: www.fitwithrossie.com
IG: https://www.instagram.com/wellnesswarriorbyrossie?igsh=NGVhN2U2NjQ0Yg%3D%3D&utm_source=qr
FB: F.I.T. with Rossie

Transformed by Resilience: Dina's Journey with Mossy Gal"

Thu, 25 Apr 2024 15:00:00 -0700

In this episode Rossie is joined by Dina Phillips, owner of Mossy Gal. Join us for an uplifting episode as we dive into Dina's remarkable journey of resilience and transformation with Mossy Gal. From overcoming addiction and personal struggles to finding healing and purpose, Dina shares her inspiring story of triumph. Discover how she turned her passion for wellness into a thriving small business, Mossy Gal, and learn about the transformative benefits of her products. Get ready to be inspired and empowered by Dina's journey of resilience and entrepreneurship.

A Personal Odyssey Through Adoption

Tue, 26 Mar 2024 09:00:00 -0700

Rossie interviews Debbie Shanley, a fitness professional and business owner. Tune in for deep conversation and inspiration as she shares her personal story.

Change your habits, transform your life!

Fri, 08 Mar 2024 21:00:00 -0800

Rossie shares powerful insights on how tweaking daily habits can lead to life-altering changes.

Rossie's engaging anecdotes and success stories provide a relatable perspective on habit change. Gain valuable tips on overcoming challenges and building resilience. Whether you're a seasoned habit-changer or just starting, this episode offers actionable advice to kickstart your transformative journey.

Just Start!

Thu, 22 Feb 2024 13:00:00 -0800

"Welcome to the Empower-U Wellness Podcast with host Rossie Ballard. In this debut episode, Rossie shares her journey to starting the podcast. She emphasizes the importance of just starting, encourages listeners to pursue their goals, and introduces the podcast's focus on diverse wellness topics. Join her on this journey to empowerment and well-being. If you like this episode please subscribe and share!"

Welcome to Empower-U Wellness Podcast with Rossie Ballard

Wed, 31 Jan 2024 11:00:00 -0800

This is where inspiration meets empowerment in the world of wellness. Join your host Rossie Ballard and a lineup of fitness professionals for candid and insightful conversations on a variety of wellness topics. Dive deep into real-life stories and transformative journeys as we bring you the authentic voices of individuals who have overcome challenges.

This podcast is your go-to destination for relatable discussions and genuine inspiration. Whether you're navigating life's complexities or aspiring to make positive changes, We are here to guide you through a journey of self-discovery and empowerment.

Tune in for engaging interviews, expert insights, and a dose of real talk that will fuel your motivation and spark positive transformations in your life.