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:

1. 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.
2. 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.
3. 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.
4. 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:

1. Eat protein in every meal.
2. Get 7-8 hours of sleep.
3. Move your body for at least 30 minutes every day.
4. 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.

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

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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

•  https://www.instagram.com/jenniferlaguardiahope/
• https://jenniferlaguardia.carrd.co/
• https://yourencouragingvoicewithjenniferlaguardia.podbean.com/e/surround-yourself%e2%80%a6/

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

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

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

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

1. Prayer: Starting the day with gratitude and seeking strength and clarity.
2. Gratitude: Appreciating the little things to transform our outlook.
3. Journaling: Writing down thoughts, dreams, and gratitude for mental clarity.
4. Nutrition: Following the 80/20 rule for a balanced diet that fuels well-being.
5. Movement: Engaging in daily physical activity to boost energy and mood.
6. Walking: Enjoying nature walks for rejuvenation and mental peace.
7. 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

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

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
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For any inquiries: [email protected]

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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

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

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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.

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

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

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

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 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.

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

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"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!" 

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