Ramona Kossowan, Canada's first gentle trauma release practitioner & women's empowerment coach, shares how her journey evolved from holistic health & fitness coaching to deeper emotional healing work. 

She discovered that trauma disconnects us from our bodies, & can manifest in destructive patterns around food & exercise. Instead of addressing just the surface symptoms, Ramona helps us get to the root causes inside our nervous systems to naturally experience profound shifts.

In this episode, explore:

-What trauma is (& how it’s not just one big event)

-Why frustrating patterns keep coming up with food & exercise habits, & how to actually change them

-The core archetypes that influence behavior

-How women especially can take simple steps to greater self-care

-How to experience true transformation without forcing, exerting willpower, or trying another diet or program

Listen to find out why willpower fails & why your nervous system holds the answers to lasting change…

Connect with Ramona! 

Websites

ramonakcoaching.com

gentletraumacoach.com

Is it trauma? Explore the often overlooked symptoms with your private Gentle Trauma Assessment: https://ramonakcoaching.com/gentle-trauma-assessment/

When food feels chaotic..who's running the show? Find your Food Archetype: https://ramonakcoaching.com/Food-Archetype-Opt-in

📧 Email me [email protected].

➕ Follow me on Instagram: @michellelynnrosko

🤗 Come into my online home: mlrosko.com

⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour

💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

In this episode, I vulnerably share my 10 stage journey of coming out, from suppression to pride —growing up in a religious environment that condemned homosexuality, to eventually being at home in who I am. 

What makes this episode essential? It maps this coming out process directly to health & transformation.

Key insights:

-Why traditional fitness fails without addressing core beliefs about worthiness

-The 10 transformative stages of identity integration that translate into health & fitness

-How authentic self-acceptance & not shame drives lasting change

-How change is a process that takes time & not an overnight overhaul

True health isn't fitting predetermined templates; it's becoming more unapologetically yourself. The 4h Method is built on this philosophy of becoming more of yourself to enjoy your greatest health.

This episode reframes Pride Month beyond celebration & into alignment. It's about the freedom that comes from stopping the internal fight to be who you already are.

Come make your body your home & your health your hero journey for a lifetime in The 4h Method. 

NOTE: For the month of June, 10% of all business revenue will go directly to The Trevor Project, a non-profit supporting LGBTQ+ youth. 

📧 Email me [email protected].

➕ Follow me on Instagram: @michellelynnrosko

🤗 Come into my online home: mlrosko.com

⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour

💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Are you feeling stuck trying to move forward in taking care of your health?

You might be holding on to one or more of these lies.

Health doesn't have to be scary, & it can be a natural expression of who you are --not something to fight against or struggle through.

Listen to this to liberate yourself to "get healthy" in your own unique way, so you get to enjoy the process & the results.

📧 Email me [email protected].

➕ Follow me on Instagram: @michellelynnrosko

🤗 Come into my online home: mlrosko.com

⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour

💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Rarely does a single idea have the power to shift everything, but this episode builds its entire foundation on one powerfully transformative truth: you are already worthy & powerful.

This is the foundation of hope in the 4h method –hope, happiness, habits, & health– that gives a paradoxical, healing framework in an overwhelming wellness world that says there’s always something to fix.

The next diet, workout, ant-aging product, pill, tool, protocol…

What would it feel like to stop fighting for your own worthiness, to stop fixing your way to ok?

This episode gives you a taste of what that feels like, right where you are. It sounds simple, but it’s surprisingly profound.

& it’s the best foundation for any lasting, joyful transformation. 

🟠 Until the end of May 2026 I’m offering a special, limited opportunity to access monthly 1:1 check-in calls for personalized support when you join The 4h Method at the annual or lifetime level. 

Listen to experience what’s like to be already enough. 

& go to go.mlrosko.com/the4hmethod to get your special offer before it runs out! 

📧 Email me [email protected].

➕ Follow me on Instagram: @michellelynnrosko

🤗 Come into my online home: mlrosko.com

⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour

💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

I was running through the streets of Woodstock, Illinois, pacing along with my Spotify liked songs playlist, the spring sun shining on me. 

I thought of running advice I could give you here, based on what I’ve learned from experience.

& then it popped into my head: I have sooo many friends who are, like, really good at this running thing, & I should ask them for their insight! 

& so I did.

I reached out to some friends, most of them from an outdoor exercise group I’ve been attending since 2023, & asked if they’d share their running experience, some running tips, & what they love about running.

& thus this episode was born!

Warning! listening to this episode might make you want to put on some running shoes & start... running :)

Special shoutout to November Project, a special outdoor workout community that makes movement fun & connected –& in my opinion, the best place to be in Madison at 6:28 am on Friday mornings. 

My kind friends’ IG handles are included if you’d like to follow them for more inspo:

McCaleb: https://www.instagram.com/eifert_mccaleb/

Bret: https://www.instagram.com/bthagen/

Brian: https://www.instagram.com/briankosterchocolates/

Olivia: https://www.instagram.com/obarrow/

Kat: https://www.instagram.com/katjones3/

Amanda: https://www.instagram.com/aahart92/

November Project Madison: https://www.instagram.com/novemberprojectmadison/

Thank you all so much for your contributions to this episode!

📧 Email me [email protected].

➕ Follow me on Instagram: @michellelynnrosko

🤗 Come into my online home: mlrosko.com

⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour

💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

What if unhelpful eating & exercise behaviors actually developed to protect you? 

Lexi Bonilla, licensed clinical social worker & founder of Inner Bloom Counseling, offers this  refreshing perspective on eating disorder recovery you won’t want to miss…

With the premise that "Your body is not a problem to fix, " Lexi shares:

-How eating disorders are far more common & far more invisible than most people realize, affecting all genders, ages, & races

-how normalized behaviors like exercising as punishment or "earning" the right to eat often go completely unrecognized as disordered

-How diet culture exists within a broader social justice lens, connecting the dots between wellness culture's sneaky rebranding, social media's subconscious influence, & the multi-billion dollar industry profiting from body shame

-Powerful strategies like "disobey before you disagree," intuitive eating, & a HAES framework for healing from eating disorders 

Lexi weaves together unconditional self-compassion, body respect, & the reminder that your body genuinely wants to be your friend.

This conversation touches on eating disorder awareness in ways that apply to everyone, & you’ll definitely want to hear it for yourself.

Learn more about Lexi Bonilla & Innerbloom Counseling:

 https://www.innerbloomcounseling.org/

Take Lexi’s Body Image Quiz: Is body image stress secretly messing with your relationships? Find out here: 

https://tally.so/r/3lkYKN

Follow Lexi on Instagram for body image and food freedom support:

 @innerbloomcounselingllc

📧 Email me [email protected].

➕ Follow me on Instagram: @michellelynnrosko

🤗 Come into my online home: mlrosko.com

⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour

💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Does Health equal weight? 

Is the body positivity movement right, or should we be fighting “the war against obesity”?

The history in this episode alone is worth the listen, & will give you facts that will completely change the way you look at health, for the better…

This episode covers:

-Body liberation terms like HAES & Intuitive Eating

-How the BMI was created & how diet culture entered via household scales, clothing production, & the flappergirl look

-What weight bias looks like in our society today

-insightful questions that put YOU in the driver’s seat, because the answer comes back to you…

Because personal responsibility & systemic changes both matter equally here, this conversation refuses easy answers & meets you exactly where you are:

Why do we accept thinness as a marker of health and status without questioning where that belief even came from?

How do we navigate relationships with our own bodies with all of the confusing messages?

I hope you listen & let it challenge the way you think about body size, health, food, & fitness in the most liberating & loving way…

Topics mentioned:

The debate video

HAES Principles  

Intuitive Eating Principles

The Flappergirl Diet

📧 Email me [email protected].

➕ Follow me on Instagram: @michellelynnrosko

🤗 Come into my online home: mlrosko.com

⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour

💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Rarely does a conversation challenge everything you thought you knew about healing, but this one does exactly that...

Sydney Zwicker, somatic bodywork practitioner, pussy witch, & founder of Zwicker Healing Arts, joins Fitness Freedom to explore what it truly means to live in your body rather than just think about it.

Her path into this work began with her own healing journey from sexual assault, eventually blending somatic therapies, dance movement therapy, & massage therapy into a decade-long practice based in Denver, Colorado. (Her concept of "body nihilism" alone is worth the listen.)

What would shift if you spent just one minute each month offering gentle, accepting touch to the parts of your body you've been taught to feel shame about?

What You'll Discover:

-How embodiment is a lifestyle, not a destination

-Why non-agenda touch is powerful medicine your body desperately needs

-How pelvic health affects everything from menstrual pain to spinal stability

-The transformative power of simple self-touch practices (plus a live practice to try wherever you are)

-Why painful periods aren't normal –they're communication

-Why becoming "bilingual" in both mind & body transforms self-understanding

Tune in to hear this genuinely transformative conversation reframing the body as something to befriend, & begin learning the language your body has been speaking to you all along...

Connect with Sydney:

www.Zwickerhealingarts.com

@Zwickerhealingarts

📧 Email me [email protected].

➕ Follow me on Instagram: @michellelynnrosko

🤗 Come into my online home: mlrosko.com

⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour

💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

What does it actually mean to feel safe in your own body? 

& how do exercise & food play such a big role in our nervous system health? 

Why does going to the gym & eating “right” feel so big & scary sometimes, or like something you NEED to do? 

Why does it even matter at all for your health? 

Listen to this episode to answer all those questions, & to understand what could be happening in your body that makes exercise & eating so all-consuming, or so dreaded & heavy.

Plus, get the most important things you need to feel safe & secure in your body.

Discover a genuinely different & infinitely better approach to your relationship with movement, food, & your body.

This is a dear sweet must listen. 

📧 Email me [email protected].

➕ Follow me on Instagram: @michellelynnrosko

🤗 Come into my online home: mlrosko.com

⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour

💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal

Starting with horses in Somerset, Rachael Kennard Wall never imagined her childhood passion would lead her to become a translator between mind & body.

During her chiropractic practice, she noticed something curious: clients with chronic pain often improved –not through adjustments, but when life stressors resolved. 

She then asked: what if our physical symptoms were actually messengers from our subconscious?

She discovered that 80 percent of messages to our brain originate from our body, creating a constant feedback loop between thoughts & emotions. 

Rachael helps clients identify their subconscious blocks that fuel repetitive patterns around feeling unlovable or unworthy, & that translate into physical pain. 

Key takeaway? Genuine transformation requires working at the subconscious level.

In this episode, Raachel shares:

• How your thoughts literally change your physiology (80% of brain messages originate from your body)
• Why affirmations fail without subconscious alignment
• Practical tools like muscle testing & mirror work to access deeper healing
• The role of metacognition, becoming an observer of your automatic patterns, to deep health

Connect with Rachael & her work: 

https://itsallabouthealth.co.uk/ 

📧 Email me [email protected].

➕ Follow me on Instagram: @michellelynnrosko

🤗 Come into my online home: mlrosko.com

⃝ Make your body your home & your health your hero journey in The 4H Method: go.mlrosko.com/the4hmethod

👋 Get your FREE Goodbye Diets guide: go.mlrosko.com/goodbyediets

🙌 Get your FREE Enjoy Exercise guide: go.mlrosko.com/findjoyinexercise

🌗 Do the 24 Hour Health Reset: go.mlrosko.com/24hour

💫 Join the 30 Day Radical Renewal: go.mlrosko.com/30radicalrenewal