The Rosa Coelho Podcast

132: Defying Age: We Can Do Hard Things | Krystina Klassen

Connect with Krystina on instagram @Krystinaklassen
Connect with Rosa @rocofit
Join health coach Rosa Coelho as she interviews Christina Klassen, a truly inspiring guest whose late-life journey into fitness is nothing short of remarkable. Discover how Christina's accidental encounter on Instagram led to a transformative experience far beyond physical appearance. From practicing handstands at 44 to achieving self-worth and confidence, Christina's story is filled with golden nuggets of wisdom on self-growth and personal empowerment.
Through candid discussions, they delve into the power of mindset and determination, breaking societal norms about aging. Learn about the rigorous 75 Hard challenge that set Christina on this path and how calisthenics has become more than just exercise for her—it's a passion that redefined her identity.
This episode is not just about physical transformation but about the courage to change, the importance of self-care, and the inspiring message that it's never too late to pursue your dreams, redefine your worth, and live with vitality. A must-listen for anyone seeking motivation and real-life examples of overcoming self-imposed limitations.

131: The Truth About Calorie Deficits: Why Your Macros Aren't Working

Connect with Rosa on instagram @rocofit
Website: www.rocofit.com
Join health coach Rosa Coelho in this enlightening episode as she delves into the intricacies of why your macros might not be working for you. While weight loss is not the sole focus, achieving a healthy weight still plays a crucial role in overall health. Learn about the importance of maintaining a calorie deficit, how slight miscalculations can hinder progress, and the significance of weighing your portions accurately.
Discover practical tips to ensure consistency in tracking, from accounting for hidden fats to the impact of drinking calories. Rosa emphasizes the balance of nourishing the body while pursuing weight loss goals and the importance of not becoming overly obsessive with calorie counting.
Explore how hormonal changes can affect weight management and the importance of focusing on protein intake to control cravings. As you listen, gain valuable insights on adopting a balanced approach to weight loss, understanding your food's nutritional value, and ultimately fostering a sustainable, healthy lifestyle.

130: Why The 80-20 Rule Misses The Mark and What To Do Instead

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Website: www.rocofit.com
In this episode, join Rosa Coelho, your host and health coach, as she unveils the concepts behind the transformative 90-10 rule. Moving beyond the traditional 80-20 approach, Rosa discusses how a slight shift in mindset can propel you towards achieving remarkable health and fitness goals.
Explore how simplifying life and embracing strength, both physically and mentally, can help you thrive with ease. Learn how ingraining healthy habits can redefine your identity, granting you long-term success without perfection. Tune in and discover how small, manageable changes can lead to significant impacts on your health and lifestyle.

129: How I lost 4 pounds over the holidays without trying

Find me on instagram @rocofit
Website: www.rocofit.com 
Email: info@rocofit.com
 
Join Rosa Coelho as she shares her personal journey from holiday indulgence back to feeling great, all while accidentally losing weight! In this episode, Rosa opens up about her holiday eating, drinking, and how she managed to lose 4.5 pounds without intentionally trying. Discover the simple habits and mindset that allowed her to stay balanced and healthy without extreme measures.
Rosa delves into her strategies of staying hydrated, focusing on protein, incorporating movement, and the importance of being patient with yourself. She emphasizes the significance of consistency, understanding body signals, and not giving in to the scale's fluctuations.
If you're ready for the new year with the goal to build sustainable healthy habits, Rosa invites you to connect with her and learn about her six-week Simply Strong program.

128: Skip The New Year's Resolutions and Try This Instead

 
Connect with Rosa on instagram @rocofit
Email: info@rocofit.com  Website: www.rocofit.com
Join host Rosa Coelho as she delves into the transformative power of choosing a theme word for the year instead of traditional resolutions. In this episode, Rosa shares her personal journey of embracing the "no man's time" between Christmas and New Year's as a period for reflection and intentional living.
Discover how the simple act of filtering decisions through a single, meaningful word can catalyze profound changes in various life aspects, from personal wellness to professional fulfillment. Rosa illustrates this concept with her past experiences, highlighting how words like 'joy' and 'connection' brought depth and direction during challenging times.
Whether you're seeking inspiration for the upcoming year or exploring new ways to enrich your life, this episode offers insights and practical steps to incorporate a theme-based approach to achieve sustained impact and joy.

127: Cutting Through The Social Media Noise To Reclaim Your Health

Connect with Rosa on instagram @rocofit 
Website: www.rocofit.com
In this empowering episode, join host Rosa Coelho as she delves into the world of Instagram, exploring the overwhelming health advice often found there. Discover the common factors that contribute to women's health issues and learn practical solutions to regain vitality. Rosa shares her personal journey of overcoming stress and burnout, offering insights into essential habits like quality sleep, strength training, and balanced nutrition.
Explore how simple lifestyle changes can lead to significant improvements in health, energy, and overall wellbeing. Rosa emphasizes the importance of honest self-assessment and responsibility in implementing these habits consistently over time. She encourages the use of tracking tools to make these habits second nature, paving the way for lasting transformations.
Whether you're navigating perimenopause or simply seeking better health, this episode provides actionable steps to create a life of joy, ease, and abundance. Unlock your potential for success and impact, and leave behind the overwhelm holding you back.
 

126: No More Sleepless Nights: A Woman’s Guide to Secure Retirement

Join host Rosa Coelho in an enlightening conversation with Dalene Higgins, founder of Elevate Finances, as they explore the intersection of health and financial well-being for women. In this episode, Rosa and Dalene spotlight the importance of financial literacy and planning for retirement, especially for women over 40. They dive into common financial challenges women face and provide valuable insights on how to set achievable retirement goals.
Rosa and Dalene emphasize the need for women to embrace financial conversations, get comfortable with money management, and the importance of saving and investing wisely. Dalene shares actionable steps to help women alleviate financial stress and work towards sustainable financial independence. Whether you’re looking to improve your financial literacy or take the first steps towards financial freedom, this episode offers empowering strategies and motivation to make informed financial decisions.
 
Connect with Dalene Higgins:
Instagram https://www.instagram.com/elevate_finances/
Facebook https://www.facebook.com/dalene.higgins/
Website https://www.elevatefinances.us
Free Retirement Vision Session: https://bit.ly/chatwithdalenehiggins
 
Connect with Rosa
Instagram: @rocofit
Simply Strong Program HERE

125: How To Go From Overwhelm To Action: Making Health Simple

Connect with Rosa on instagram @rocofithttps://www.instagram.com/rocofit
Website: www.rocofit.com
Join host Rosa Coelho as she shares her personal journey from overwhelm to a life of joy, ease, and abundance. In this episode, Rosa tackles the common issue of "analysis by paralysis" in health, where the sheer volume of wellness information can leave us stuck and unsure where to start.
Rosa discusses the power of simplifying your health journey, focusing on two key habits: walking and protein intake. She introduces her new program, "Simply 30: Protein and Paces," designed to help women lose weight and feel energetic without restrictive dieting.
Listen in for actionable tips, personal anecdotes, and a cozy chat about Rosa's favorite winter drink, star anise tea. Don't miss this opportunity to learn how small, consistent steps can lead to big changes in your health and wellness.

124: Do These 5 Things To Stay Healthy During The Darkness of Winter

Join Rosa Coelho, lifestyle entrepreneur and health coach, as she delves into essential strategies to prepare for the winter season.
 
Connect with Rosa on instagram @rocofit
Website: www.rocofit.com
 
Episode 124:
Discover how to create a workout routine that works for you despite the chilly weather, and explore innovative ways to keep your steps up even on the darkest days. Rosa also emphasizes the importance of allowing yourself more rest, the benefits of taking vitamin D, and the surprising health impact of socializing.
Whether you love or loathe winter, these practical tips will help you navigate the season with ease and joy. Tune in for actionable insights and inspiration to embrace winter and thrive.

123: The Truth About Losing Weight During My Summer in Portugal

Simply Strong starts September 23, 2024! Join us HERE I take the first 15 women and then the door close until our next group.
The Protein Powder I Take HERE
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Website: www.rocofit.com

122: Do These 2 Things To Lose Body Fat in Your 40's Plus

It truly is the simple things that are the most effective. In this weeks episode I share the 2 pieces of advice I give women when they ask me what they can do to shift stubborn weight.
 
Connect with me on instagram @rocofit
Join my Simply Strong 6 Week program HERE

121: Break Free from People Pleasing and Reach Your Goals

It's amazing how people pleasing can be holing us back from achieving our goals? In this episode I share how we can finally break from from it in order to receive all we are worth of.
 
Let's connect on instagram @rocofit
Website: www.rocofit.com