Fitness Freedom

Join me for a special taste of a really delicious somatic practice, based on the premise that your body already knows how to heal.

Recently trained in more somatic experiencing, I walk us through something genuinely refreshing… 

Imagine your body has been trying to tell you something for years & you just haven't learned its language yet?

That is exactly what this episode explores, and it might just change how you think about exercise, rest, & healing altogether.

This episode explores:

-How our bodies get stuck in incomplete stress responses, & that healing is not a one-time event but a continuous, ongoing process (This idea alone is worth the listen!) 

-What it actually feels like to tune into physical sensations instead of mental chatter

-A somatic practice to help you heal with exercise, encouraging you to notice pleasant sensations & bodily responses without judgment, showing how this simple shift can move you from fear & resistance towards confidence & trust in your body

Because healing is a continual process, I’ve built The 4h Method as a container to keep supporting you. 4h prioritizes rest & healing before exercise & food, which runs beautifully counter to most health advice out there.

Listen to this episode for a taste of this healing work, & check out The 4h Method to discover more…

🤗 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

After being given 30 days to live, Kathlena The Allergy Chef transformed her life-long mystery illnesses into a mission of healing...

With testing & food journaling, she discovered she had over 200 food allergies.

 Since then, she’s effortlessly lost symptoms such as severe depression, migraines, & breathing difficulties by managing her own food allergies.

She then used the knowledge she learned to create a mecca of resources & knowledge to help others with their food allergies.

In this episode, we discuss:

-The importance of context in diagnosing illnesses

-The life-changing tool of food journaling, & how to do it for yourself

-How to meet yourself where you are without getting overwhelmed

-Learning how your body communicates with you

-Why healing requires flexibility

Kathlena challenges the wellness industry's obsession with isolated food villains & advocates against a “one-size-fits-all” mentality for your health.

Get Kathlena’s work here: 

theallergychef.com

@theallergychef 

🤗 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

The Official Fitness Freedom Podcast Returns Better Than Ever!

I kick off season 4 with the first episode covering some stats, giving some previews of the upcoming season, & key life updates that can support you!

Welcome to the adventure of 2026 with Fitness Freedom! 

🤗 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, a repeat from last year’s popular episode, come on a journey with me through the most impactful books that shaped & expanded my life.

We'll go through a range of receiving, imagining, rethinking, loving, & creating. 

Whether you want some book inspiration or get the cliff's notes on a year of powerful books, listen to this episode!

What books were most impactful for you this year?

Which of these books are a "Yes!" for you? 

Let me know! 

🤗 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

Here’s what changes everything: treating your body as a wise ally, not a menacing adversary.

& that sometimes requires rebelling against the status quo you’ve been taught your whole life in how you move, rest, & eat…

By saying no to toxic fitness narratives & trusting your intuition, you remember your worth & reclaim your power. 

& this isn't selfish; it's foundational to a deeply healthy life. Self-compassion creates ripples that benefit the entire world.

The episode dives deeper into:

• How to recognize & trust your body's signals
• Rebellion through alignment (not defiance)
• Real transformation through connection with our bodies

This work is never too late to begin.

Ready to be a rebel?

Welcome… :) 

🤗 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

Shawn Richardson went from chasing an acting career to becoming an unconventional strength coach. He now has nearly two decades of experience, which led him to create the extremely functional BAMF fitness equipment designed to support real-life balance…

Shawn challenges everything the fitness industry wants you to believe. He reveals a critical truth: the fitness industry profits from your insecurities, not your health.

What you'll discover in this episode:

• Why chasing aesthetic ideals often masks deeper mental health issues that training alone cannot fix, & how important it is to separate looks from strength
• How traditional strength methods from other countries offer superior joint health benefits overlooked in Western fitness
• What to train for instead of specific body parts, & the role genetics play in physical change
• One powerful question to ask before starting or continuing any fitness regimen
• Why uneven load training builds real-world functional strength better than conventional equipment
• The deceptive marketing tactics fitness culture uses to exploiting us into buying products (when you get this you empower yourself so much more)
• How to reframe fitness goals around activities you genuinely enjoy rather than body types

The core insight: True fitness requires holistic commitment. Genetics matter. Mental health matters. Sustainability & enjoyment matter way more than quick fixes.

Get Shawn’s BAMF hammer & other equipment (along with a free 12-week foundational program with support): https://bamfhammer.com/ 

Connect with Shawn on Instagram: https://www.instagram.com/bamfhammer/ 

🤗 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

Bea Frischler, founder & CEO of Be Healthier, shares her health transformation, one that defies conventional wisdom...

At 41, after decades of hustling as a Dominican immigrant —factory jobs, night school, stress, sleep deprivation, & snack food for meals —Bea suffered a ruptured brain aneurysm. 

But instead of chasing appearance-based wellness, she approached recovery with gratitude for her body. 

Within two years she dropped weight, reduced her blood pressure medication, ran a marathon, & most importantly, rebuilt a completely different relationship with her body.

In this episode, we uncover:

• The highest motivation for health change
• How somatic therapy addresses the mind-body disconnect high-achievers ignore
• Why imposter syndrome convinces successful women they don't deserve to be healthy
• The six principles transforming how busy, professional women approach movement, rest, & community
• Why listening to your body's "no" signals is a loving act of rebellion

Bea shares what she learned the hard way: tune out external noise, reconnect with your body's wisdom, & let your body’s YES guide your health decisions…

Connect with Bea: https://www.beahealthier.com

Join the FREE weekly community meeting: https://go.beahealthier.com/bea-healthier-hour

Get the book Embody Joy: https://a.co/d/2bfVEo4 

🤗 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

After thirty years of emotional eating, Nan Seysana finally found peace with food, & today she’s a professional coach who helps women who lift stop the binge-eating cycle. 

Despite achieving her dream life as an English teacher in Paris, she couldn't escape the binge eating cycle that had controlled her since age sixteen. Marathons didn't fix it. Restrictive diets made it worse. Her turning point came from an unexpected source: podcasts.

What changed everything? 

Discovering that her struggle wasn't about willpower or discipline: it was about emotions she'd never learned to process. 

This episode explores: 

-The underlying reasons we binge-eat in the first place

-How diet culture's "good" and "bad" food labels actually fuel binge eating

-Why restriction intensifies cravings

-The crucial way to approach unwanted eating behaviors in order to stop them

-The three stages of awareness that break the guilt-binge cycle

You’ll also learn how Nan’s 23-year weightlifting journey helped her recover, & why she now prioritizes trusting herself with food over tracking macros, even at fifty.

Join me & Nan in this heartful, engaging episode to learn how you can stop binge eating now –& how curiosity beats criticism every time.

Connect with Nan: https://www.milobingefix.com/

Follow Nan on Instagram: https://www.instagram.com/nan.saysana.coaching 

Email Nan: [email protected] 

🤗 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 would change if you viewed healthcare holistically…

addressing not just symptoms… 

but also your health care team, nervous system's alignment, & daily habits over time?

This week's episode of Fitness Freedom answers those questions with Dr. Sherry McAllister, whose car accident redirected her entire career, as well as her philosophy on health.

After traditional treatments failed her, Dr. McAllister abandoned pediatric oncology for chiropractic medicine.

Now, with 25+ years of clinical experience, she's challenging how we think about wellness entirely. She’s not only a practitioner, but also a professor, author, & President of The Foundation for Chiropractic Progress.

In this episode, enlighten yourself on how:

-Health isn't a to-do list item; it's foundational wealth. 

-The nervous system, when aligned, optimizes sleep, pain management, & recovery. 

-Small, consistent deposits into your health compound like investments into big rewards.

-Understanding where you stand on the health spectrum empowers you to then choose your direction. 

-Self-love isn't selfish: it's essential before giving to others.

Connect with Dr. Sherry Mcallister: https://www.linkedin.com/in/sherrymcallister/

Find balanced care in your area: https://www.f4cp.org/package/doctorsearch

Get the book Adjusted Reality: https://www.f4cp.org/adjusted-reality/

Note: I introduce the episode with some insights for the Thanksgiving holiday as well as tease you on a special offer coming in December. 

🤗 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 powerful & honest episode, I sit down with Sara Chambers, CEO of Elly and Nora Creative, founder of Chicks Who Give a Hoot, & the author of Do It Fat, to talk about the intersection of body image, authenticity, & success.

Sara shares her deeply personal journey toward body acceptance, including what she learned after losing a significant amount of weight, & why confidence, visibility, & self-worth don’t come from the scale. 

We unpack the pressures women face to “fit the standard,” how that impacts entrepreneurs & professionals in the work place, & what it really means to embody your brand and show up authentically in your work.

We also explore:

 - How body image & career success intersect in subtle but powerful ways

 - The truth behind compliments like “you look great”

- Why women are conditioned to shrink themselves (literally & figuratively) to be accepted

 -The meaning behind Do It Fat, & how to reclaim joy, confidence, & self-expression at any size

 - A simple mindset shift to start seeing your body with more compassion today

Sara reminds us that health, beauty, & worth aren’t defined by anyone else, & that the most radical thing we can do is define health for ourselves, & live it fully.

Sara’s book, “Do It Fat,” is out now!
Grab your copy at doitfatbook.com.

Connect with Sara:
Instagram — @sarachamberscreative
Agency — ellyandnoracreative.com
LinkedIn — Sara Chambers

🤗 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