Fitness Freedom

If you’ve struggled with disordered eating, binge eating, feeling out of control around food, or dreading exercise, this episode is for you...

This is not about chasing a goal weight, a six-pack, or a body fat percentage. It’s about helping you reframe past difficult experiences as lessons instead of limits. You get to write your new story from a place of desire & from the perspective of someone who adores you, so you can build a healthier relationship with food, movement, & yourself.

In this episode, I share:

• The heart of the 30-Day Hero Challenge & why it isn’t about restriction, dieting, or weight loss
• How to write your hero story to see real changes in your life
• Why rest & relaxation are the “fertile soil” that lets your dreams take root
• The six types of rest, including “spirit,” & why it’s so important for this challenge
• How to keep your goals believable (the 8-9 out of 10 rule) so your brain can accept new possibilities
• How to commit to a week, three days at a time, or 30 days, with tips for neurodivergent brains
• A reframe for commitment to make consistency easier 
• Why perfectionism is the enemy of progress, and how to restart without self-criticism

This episode is for you if you’re into anti-diet culture, intuitive eating, body trust, food freedom, self-compassion, mindset work, somatic wellness, holistic health coaching, or if you’re recovering from diet culture & fitness hustle culture. It pairs well with my episode “Why Your Focus Is Your Greatest Superpower,” so I recommend listening to that one next.

I’d love to hear how the challenge goes for you. Reach out to me on Instagram or by email, & if you’d like one-on-one support, book a coaching call 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

In this episode, I break down exercise into a high-view, systematic viewpoint –all so you can understand how to train for yourself. 

Listen for:

-What you need most before you start any of this

-The 3 main categories of movement

-What exercises to focus on in order

-The big breakdown of each category of exercise

-How to train properly so you feel better & don’t get injured

-Why starting with running could be a bad idea

-Where you need to start with strength training

As a professional who knows this stuff, I want to empower you with this knowledge so you can take more control of a balanced routine for you.

Always consult other medical professionals.

Want to build the strongest exercise foundation for yourself & progressively build on it to get stronger & wiser?

Book a 1:1 session with me: 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

Your awareness works like a flashlight: whatever you shine it on grows bigger in your life. In this episode, I explain why it’s so hard to focus on what you actually want, & how old habits and well-worn neural pathways keep us stuck on the same track.

In this episode: 

• Why your awareness is the only power no one can take away from you
• How to actually take the path for what you want most for your health & life
• The smallest decision that changes everything (& the biggest thing you need to make that choice)
• How to work with your brain to move towards everything you desire for your health

Drawing on Viktor Frankl, Byron Katie, and Lao Tzu, this episode ties back to Hope, the heart of the 4H Method.

Your turn: What are you giving yourself permission to focus on?

This is truly one of the biggest “cheat codes” of life summarized for you in one episode.

If you want to explore this together, I offer 1:1 coaching where you lead & I facilitate, whether that’s with movement, somatics, food, or the mindset underneath it all.

Book a session with me here! 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

Join me as I share why The Chicago Half Marathon was one of the best running experiences of my life! 

In this episode, discover how joyful movement can be! 

From dread & obsessive running rules to freedom & empowerment in running, here is my gift to you…

Note: whether or not you run or want to run, this is about our relationship to MOVEMENT & how you can express embodiment & your beautiful self through all movement.

🤗 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

CROSSOVER EPISODE!!!!

I loved having Nan on my show (check out "The Exact Steps to Stop Binge-Eating Now with Nan Saysana"), & loved getting to be on hers!

This is a release from her episode:

Why am I terrified to take a single rest day from the gym?

If you lift heavy, slowing down may sound like a nightmare.

You worry that doing less will ruin all your hard work.

I loved chatting with Michelle Rosko (@michellelynnrosko) on the show!

She shared the powerful moment one of her clients confronted this exact fear.

This client was terrified to rest or drop her strict food rules.

But when she faced that fear, everything shifted: not just in her workouts, but in how she felt around food every evening.

Her story will give you chills.

Want to know more about Michelle Rosko?

Instagram: @michellelynnrosko

Website:mlrosko.com

Subscribe to the Strong & Binge-Free podcast to keep getting great tips.

Website: https://www.milobingefix.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

Another short episode for you, my listeners. 

Listen for a burst of inspiration for health & life!

Thank you for being here & allowing yourself to connect with me in this 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

In this episode, the audacity!

If you’d like to go a little deeper, stay till after the outro…

🤗 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 show you the foundation of “your body, your home” for last week’s episode about “your health, your hero journey.” I unpack what it means for your body to be your home,  the starting point of the 4H Method. 

If being in your body feels scary, you're not alone. I share why so many of us treat our bodies as a battlefield, & offer 5 practical ways to start feeling at home in YOUR body, no matter what you’ve been through. 

This one is straight from my heart & experiences to your heart & experiences.

Want some compassionate, holistic, sustainable support for your health & fitness? Book a 1:1 coaching session with me: mlrosko.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

When’s the last time you woke up genuinely excited about your day? (Yes, even a weekday.)

In this episode, I share how that IS a necessary part of health –being in alignment with your unique spirit in a way that excites you.

Listen to…

-Get a full definition of true health

-Feel inspired to find that source of life for you

-How health is not a checklist but movement from your spirit

-The place exercise & food take when you’re living here

-What to do to connect with your spirit

Want to connect with another spirit whose desire is to support you in this exact way? 

Let’s do a coaching session together! 

mlrosko.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

What is it?

Listen to find out!

Want to practice this in your life with ongoing human connection & support?

Get 1:1 coaching with me! 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