The Rosa Coelho Podcast

Rosa Coelho sits down with Trina Dawn Johnson to share how women can move from feeling stuck to feeling strong — without strict diets or perfection. They discuss practical habits like honest tracking, sustainable movement, and strength training that build lasting confidence and vitality. Rosa also shares personal stories, why community and consistency matter, and a free four-day challenge that introduces her Simply Strong approach for women seeking real, long-term results. Connect with Trina on instagram @trinadjohnson Connect with Rosa at info@rocofit.com or @rocofit

Connect with Peggy Farah on instagram @deepercravings Peggy's Membership Community Nourish Circle Deeper Cravings Substack Connect with Rosa on instagram @rocofit   Host Rosa Coelho interviews Therapist Peggy Farah about shedding shame, the difference between shame and guilt, and how to reconnect with your true self. They explore healing the relationship with food and the body, reclaiming worth after mental health and relationship struggles, and the power of community and mindfulness. Peggy shares practical insights on softening shame, shifting motivations from fear to love, and invites listeners to follow her Deeper Cravings work and the Nourish Circle for support and deeper healing.

Connect with Rosa on instagram @rocofit Website: www.rocofit.com Host Rosa Coelho speaks with Amr about her 12-week experience with the Simply Strong Method while balancing a busy life and approaching her 50s. Amer shares real results losing weight and inches, gaining strength and mental clarity and explains how simple strength training, tailored nutrition, and mindset shifts made change sustainable without deprivation and during perimenopause.  The episode highlights practical tips for women in their 40s and 50s who feel stuck, offering encouragement to start small and trust a proven, simple approach to lifelong health.    

Host Rosa Coelho shares the 10 key lessons she's carrying into her next decade—prioritizing health, practicing gratitude and presence, taking radical responsibility, having hard conversations, celebrating wins, choosing supportive relationships, managing money, balancing selfishness and selflessness, and claiming freedom. She also mentions her Simply Strong six-week program and invites listeners to join starting September 22nd. Short, personal, and practical, this episode offers simple, actionable wisdom for thriving with confidence and vitality.

Connect with Rosa on instagram @rocofit or email info@rocofit.com Welcome to today's podcast episode where health coach Rosa Coelho explores the subtle grip of the words “I know” in our lives and their potential to impede progress, particularly in personal health and growth. Join Rosa as she shares her personal revelations and offers five transformative steps to break free from this cycle and embrace real change. In the episode, Rosa discusses the importance of brutal honesty with oneself, the drawbacks of waiting for rock bottom, the impact of making bold, uncomfortable decisions, the necessity of seeking real human support, and the power of consistent daily actions over the pursuit of perfection. Whether it’s hiring a coach, leaning on a friend, or altering your routine, Rosa emphasizes taking immediate, constructive steps to rewrite your narrative. Get inspired to ditch procrastination disguised as perfection and discover a pathway to true transformation. Listen in for actionable advice that has the possibility to change everything, starting now.

To book your chat with Rosa in the DM's connect on instagram @rocofit To book your no pressure call go to  www.rocofit.com   Welcome to this inspiring episode featuring Callan Rush, a well-known figure in the coaching and transformation industry. Join host Rosa Coelho as she delves into Callan's remarkable 12-week journey using the Simply Strong Method, where she successfully shed two dress sizes while navigating the challenges of a busy entrepreneurial life and motherhood in her 50s. Discover how Callan tackled her physical and psychological obstacles, from overcoming body pain and inflammation to embracing a simplified approach to health that emphasizes strength and longevity. Listen in as they explore the importance of balanced nutrition, muscle empowerment, and the relief that comes from structured yet flexible health routines. This episode is a testament to the Simply Strong program’s ability to equip women with the sustainable habits needed to thrive amidst life’s demands, and how it transformed Callan's life both physically and mentally.

Jennifer's transformation went beyond weight loss with the Simply Strong Method. She shares how she lost 10lbs and 2 inches in 12 weeks but that was just the beginning of her health journey. She became strong, fitter and ran her fastest 10km at 54.  To learn more about the Simply Strong Method message me on instagram @rocofit or email me at info@rocofit.com   Book a 1-1 Call to See If We Can Help You Reach Your Health Goals Starting Today https://calendly.com/rosacoelho/apply-to-work-1-1-with-rosa

Apply to work with Rosa: www.rocofit.com Join Rosa Coelho, health coach and founder of the Simply Strong Method, as she dives into the confusing world of weight loss advice circulating on social media. In this episode, Rosa discusses the efficacy of weighted vests, the debate between counting macros and intuitive eating, and the role of hormone replacement therapy (HRT) in weight loss. Discover the tools that truly matter and how to simplify your approach to achieve sustained fat loss and health. Break free from the noise and make informed decisions with Rosa's insights.

Welcome to the latest episode of our podcast, where host Rosa Coelho, a dedicated health coach, trainer, and teacher, takes you on a journey to make this summer unlike any other.   Connect on instagram @rocofit Simply Strong Program: https://rocofit.com/ Email: info@rocofit.com Discover why summer is the perfect season to get fit, strong, and healthy, and how this mindset shift can transform not only your physical health but also support your personal growth and lifestyle. Rosa shares her personal experiences, insights, and passion for helping women over 40 navigate the challenges of perimenopause and menopause through her Simply Strong programs. Embrace the ease of summer activities, from walking and paddle boarding to savoring fresh, nutrient-rich foods, and learn how these can serve as a foundation for maintaining your health year-round. Towards the end of the episode, Rosa reflects on a powerful lecture by Dr. Gabor Mate and explores the profound connection between strength training, mental health, and self-confidence. This is not just about physical transformation; it's about becoming fully connected with your body to build unshakeable confidence and resilience.

Connect with Rosa: website: www.rocofit.com instagram: @rocofit Welcome to the latest episode hosted by Rosa Coelho, your guide to cutting through the noise of health, personal growth, and lifestyle to help you thrive with simplicity and vitality. Join Rosa as she delves into overcoming periods of stagnation in your health and fitness journey, offering insights on why these "blah" phases occur and how to inject some excitement back into your routine. Discover practical strategies, from adjusting calorie intake to embracing seasonal activities, that can bring back the fun and effectiveness in achieving your goals. Rosa shares inspiring stories from her Simply Strong community, including uplifting messages from participants who have transformed their lives. Whether you're a woman navigating the challenges of perimenopause or simply looking to regain your motivation, this episode is filled with actionable advice and encouragement to help you feel empowered and ready to tackle your health and fitness aspirations with renewed energy.

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.

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.

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

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.

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.

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.  

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

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

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