Fitness Freedom

I’m simplifying my business, & this episode reflects that choice. After narrowing my offerings, I’m returning to what I love most: sharing simple practices that make the biggest differences for your health.

You'll hear my take on meditation, why "do something every day" beats any workout plan, & why what might be the least complicated nutrition advice out there. I also touch on the nervous system, somatic healing, & why wellness only works when we treat ourselves as whole beings rather than bodies to fix.

In this episode:

• The 80/20 principle applied to health
• Meditation without the misconceptions (no, you don't have to stop thinking)
• Why "my something" beats "I should work out"
• A simple way to think about protein, produce, & hydration
• Nervous system basics & why they matter for anxiety & healing

This is an invitation, not a checklist. Come as you are, & take something good away. 

Want personalized support? Reach out or book a coaching call: 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

Hey, when’s the last time you felt… guilty? 

Maybe for the money you spent on your health, or the way you ate last night, or the dust on your exercise equipment glaring at you in the face?

If you’ve felt any sort of guilt around your health, body, food, or exercise in the last week...

LISTEN TO THIS EPISODE!

In it, I unpack:

-How our unconscious beliefs limit us & drive our actions

-The difference between the helpful/harmful & good/bad dichotomies

-Why women (mothers especially) experience guilt for taking care of themselves

-How the cycle of guilt works, & two questions to ask yourself to stop yours

-That love is not conditional to sacrifice, helpfulness, struggle, or pain

-The remedies for operating in guilt, sacrifice, & struggle

-How guilt plays out with food & exercise, & how to stop it

Plus, I share how I’m shedding old clothes & moving more in alignment with new outfits in my work (maybe you've already noticed a difference? :) )

LISTEN, SHARE, SPILL! 

🤗 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

Meet Sunil, a transformational leadership coach, speaker, & author who blends Zen Buddhism, ontological philosophy, & over 500 proprietary distinctions to help people shift the paradigms beneath their behavior, not just chase surface-level fixes.

This episode covers: 

• How Sunil went from “a lost kid” to being a mentor to high level leaders through mentorship & discovering his own wisdom
• How paradigms put us in a box, where we don’t know what we don’t know
• The tricky paradigm to uncover: We all have an X we're avoiding, hidden behind a seemingly noble cause. It's not that the noble intention is wrong, but it can keep you stuck in a box, like “nailing your foot to the floor"
• The hustle mentality that gets celebrated in our culture —working hard, eating "clean," pushing through— can be a disguise for fear of being seen as lazy, or fear of failure
• The same patterns show up everywhere: in money, in relationships, in how we treat our bodies
• Guilt as a huge blocker: so many people won't invest in their health because they feel guilty prioritizing themselves
• The four horsemen that keep us stuck & the 5 levels of transformation
• How you can make up your own game to play with health
• The importance of asking yourself why health matters to you

Where to find Sunil:

- Free Blind Spot Assessment: https://sunilbhaskaran.com/assessment.html

- Substack: https://sunilbhaskaran.substack.com

- The Whisper newsletter on LinkedIn: https://www.linkedin.com/newsletters/7431140769018720256/

🤗 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 energy isn't what it used to be. 

That outfit in the closet from years ago doesn't fit the same. 

You used to bounce back so fast.

Now? Your body is just... different. 

If you've been frustrated at your changing body, this episode is your permission slip to stop...

I unpack how body changes throughout our lives gets treated as a crisis instead of a normal –& protective– part of being alive. I trace the pressure to stay eternally "young & fit" back to its roots, get candid about my own approach to entering my upcoming body changes, & offer a reframe: your body is your lifelong home.

Inside this episode:

• Why body changes across life stages aren't a problem to fix
• The cultural & historical roots of our obsession with staying "young" (get a vomit bag!)
• How disordered eating patterns can resurface during major life transitions
• Why the 24-hour workday was never built for female hormonal cycles
• A new way to measure health: not by appearance, but by how you care for yourself
• The 4H Method framework for reframing "bad body days" 
• How to start practicing this where body acceptance & allyship is the norm

Can’t wait for you to listen to this! 

Become a rebel hero for your body & health in The 4h Method: go.mlrosko.com/the4hmethod.

🤗 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

Do you have rules with food or exercise that you're afraid to say out loud?

“I have to run 3 miles today or I'm not ok.” 

“I can't eat past this many calories in a day.” 

“If I can fit into a size x, then my body is ok.”

Sound familiar?

In this episode, I'm getting real about the rules we create for ourselves to feel like we’re “healthy” or “safe.”

I talk about where these rules come from & why, why food and exercise are the perfect breeding ground for them, & what happens when the rules you're gripping so tightly stop working.

But we don’t stop there!

You’ll then get the 5 antidotes that make anxiety disappear, & how you can incorporate them into your life.

If you're exhausted, frustrated, sad… & if you’re honest with yourself, scared to break your rules, but you know they’re not working for you anymore… this episode is a must-listen for you.

You deserve to be free, at peace, & in joy. 

Come join The 4h Method to put this into practice: go.mlrosko.com/the4hmethod.

🤗 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

Ever wonder what lives in a holistic health coach's workout space? :) 

In this episode, I pull back the curtain on the tools, equipment, & mindset behind my own movement practice. 

No affiliate links here! Just some practical tips to inspire you.

I break down movement down into 3 simple categories –strength, cardio, and mobility– & walk you through my minimalist approach to each.

Listen to find out: 

-Why I started strength training after years as a "cardio bunny”

-Why muscle mass matters especially as we age

-How I balance working out at home with flexibility to visit the gym

-Why permission to move in a way that fits your space, your budget, & your life is most important for exercise

Beneath the equipment is the truth that you deserve to move in ways you enjoy, without dread or pressure or fear.

Whether you're a minimalist who wants two pieces of equipment & nothing else, or a maximalist who loves collecting the toys, this episode is an invitation to loosen your grip on what movement "should" look like.

Grab my free guide, Enjoy Exercise! Whether you're struggling to find motivation or feel like you NEED to exercise to have a good day, this guide is for you.

🤗 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 of Fitness Freedom, I sit down with Dr. Lisa Folden, a physical therapist, NASM-certified behavior change specialist, & anti-diet health coach, for a conversation that will change how you see your body forever.

Lisa shares her own journey out of decades of diet culture, the moment Health at Every Size cracked her worldview open, & why she'd turn down a billion dollars before going back to her old way of living. 

We go deep on:

-Why the restrict-binge cycle keeps you stuck (& how to get out of it)

-How to tell the difference between nourishing your body & dieting in disguise

-The uncomfortable historical truth about how racism and patriarchy built the beauty standards we're still unlearning today

Her mic-drop line of the episode: "Your weight & your health are not synonyms."

Connect with Dr. Lisa Folden:

www.HealthyPhit.com

[email protected]

@HealthyPhit

https://substack.com/@drlisafolden

🤗 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

Who gets to make the rules of podcasting? 

We do!

In this one of a kind episode, I’m sharing about my 10 year old baby Jayu (cancer sign!) & what his story & life has to do with freedom in your health.

Listen to hear:

-How Jayu got his name (& what it means)

-Wild stories about cat escapes

-Attachment theory & what it has to do with Nyangi (my other cat –I love you too, baby girl!) & “messing up” in your fitness

-How you can only experience freedom & adventure in your health when you feel safe in your body

-What it means to feel safe in your body

-How YOU can enjoy more freedom in your body, health, & life

Find yourself smiling (maybe sweating) & seeing your body in a completely new light by listening to this episode.

*Cat listeners, especially: spread this cool parallel of cats & health to all your cat friends! Cat people, unite! (I am also a dog mommy to the cutest & sweetest little girl, so we’re not creating battles here! -spoken by a true libra.)

🤗 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 if hating your body was never your fault, & our obsession with "fixing" our bodies was by design?

In this episode, I sit down with psychotherapist, professor, & author Dr. Paula D. Atkinson to explore the deep roots of diet culture, fat phobia, & body hatred. 

Paula shares her own journey, from being labeled "obese" as a teenager to nearly dying from anorexia at 21, & how that path led her to not only create a body justice course at George Washington University but also build a therapy practice centered on healing body hatred (not just diagnosed eating disorders).

Together, Michelle & Paula unpack:

-Why diet culture operates exactly like a cult (iykyk), & how to get out of its grip entirely

-The "hierarchy of bodies" & its ties to white supremacy, capitalism, & patriarchy

-Why wanting to lose weight doesn't make you a bad person (& how to lovingly work with that part of yourself)

-The two universal stages of healing from diet culture: the rage stage & infinite permission (this is absolutely liberating)

-What embodiment actually is, & why it's the only place you’ll experience joy, peace, & true health

-How health improves more when we stop focusing on weight

This episode is for anyone who's tired of the unspoken yet real consequences of diet culture, curious about body liberation, or just ready to stop being at war with themselves.

Connect with Dr. Paula D. Atkinson:

pauladatkinson.com

linktr.ee/pauladatkinson

Instagram: https://www.instagram.com/pauladatkinson/

🤗 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

If you've started over with your health more times than you can count, this episode is for you...

Find out the real reason diets & programs haven't stuck (it has nothing to do with your willpower, discipline, or intelligence). You'll learn what's actually missing,  what you need instead, & how the 4H Method was built to be the last thing you ever have to start for your health & fitness.

In this episode:

— Why the fitness industry profits from you feeling broken

— The design problem behind every program that doesn't work

— What health feels like when it's actually sustainable & enjoyable!

— The four pillars of the 4H Method: Hope, Happiness, Habits, Health

Join the 4H Method (lifetime access): go.mlrosko.com/the4hmethod

🤗 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