The Rosa Coelho Podcast

Simply Strong enrollment opens October 12, 2026. Learn more and join the waitlist: https://rocofit.com Have questions about Simply Strong or want to arrange a 15-minute chat? Email me: info@rocofit.com Find me on Instagram: @rocofit Coach Rosa Coelho shares a client success story of losing 18 pounds and explains why hitting your goal weight is just the beginning. She covers the habits that create lasting change: committing to the full program, tracking data, adapting through life and seasonal challenges, shifting identity through habits, and keeping a clear vision for health. Learn practical steps to maintain results long-term and details on joining the next Simply Strong program.

Host Rosa Coelho shares her personal relationship with food and five clear ways she approaches eating: as nourishment, healing, muscle-building, connection, and simply eating to live. She explains practical strategies like avoiding hyper-palatable foods at home, prioritizing gut-healing choices, balancing protein and carbs for strength, and allowing food for cultural connection—while acknowledging life’s seasonal food ruts. Short, compassionate, and actionable, the episode offers a balanced mindset to help you make kinder, healthier choices around food. Connect with Rosa @rocofit on instagram Work with Rosa www.rocofit.com

Rosa Coelho sits down with her cousin Yvonne, a trainer and coach of 34 years, for an honest conversation about self-worth, boundaries, and the inner critic that tells us we aren’t enough. Through personal stories and practical examples, they explore where negative self-talk begins, how to challenge it, and how small, repeated choices can strengthen the relationship you have with yourself. They also discuss what self-worth looks like in everyday life, why self-care isn’t selfish, and how the way we value ourselves shapes the relationships and experiences we allow into our lives. This episode offers a compassionate reminder that growth doesn’t mean fixing who you are. It means learning to see your worth and live from it. Connect with Yvonne through email: sunshiney@shaw.ca Connect with Rosa: Instagram: @rocofit Website: rocofit.com Email: info@rocofit.com Want to get stronger, eat better, and feel your best after 40? Find Simply Strong, free tools, nutrition resources, and more at rocofit.com .

Simply Strong app details https://rocofit.com/ Host Rosa Coelho introduces the upcoming Simply Strong app and explains how it will deliver long-term, habit-based coaching through six-week blocks and a community platform. She then shares a personal story about painful birthdays, the growth that followed, and five lessons she learned: it’s about others’ capacity, you can’t change people, boundaries heal, you’re responsible for your own happiness, and healing doesn’t have to harden you.

Host Rosa Coelho explains how fat loss shifts in your 40s and beyond, focusing on four key areas: building muscle, prioritizing strength training, moving consistently, and improving sleep. She offers practical guidance: progressive overload, at least three strength sessions a week, regular walking (8,000–10,000 steps), and better sleep habits and warns against excessive long cardio. Rosa also introduces her Simply Strong system, a step-by-step approach to replace unhelpful habits, support perimenopause and menopause transitions, and help women regain confidence, vitality, and sustainable results. Register for the MFactor summit HERE Follow Rosa on instagram @rocofit Email: info@rocofit.com Website: www.rocofit.com

Host Rosa Quello returns to the podcast to reveal a personal truth: she’s also a full‑time elementary literacy teacher. She shares her journey through COVID, divorce, weight gain, and perimenopause, and why she chose to balance teaching with coaching. Rosa explains the launch of the Simply Strong self‑guided program, the focus on sustainable strength and nutrition for women 40+, and how experience and a clear system — not extremes — create lasting results. She outlines her coaching offerings (a six‑week self‑guided program with Facebook community access and limited one‑to‑one coaching twice a year) and invites listeners to join, learn, and thrive with practical, real‑world strategies. connect with Rosa on instagram @rocofit.com or email info@rocofit.com

Host Rosa Coelho chats with psychotherapist Peggy about how relationships reflect our self-worth, why women often avoid conflict, and practical, body-based tools to communicate needs, set boundaries, and repair after hurts. The episode explores the importance of listening, being seen, and practicing self-compassion while learning skills that help relationships become a powerful place for healing and growth. Peggy Farah Spiritual Psychotherapist Connect with Peggy on instagram: Deeper Cravings Peggy's Free offerings HERE

Coach Rosa Coelho interviews Monique Guffins about what truly helps women get strong, confident, and healthy—focusing on consistent strength training, sensible tracking, and better sleep instead of quick fixes. This episode breaks down practical steps for sustainable progress, the value of patience, and how small daily habits add up to big changes over time. Get in touch with Monique on instagram https://www.instagram.com/moniqueguffens/ Website https://www.feelingfiercelyfabulous.com

Host Rosa Coelho opens the episode with a personal story about family and loss, then shares the single biggest change that improved her health: stopping doomscrolling in bed. She explains how the habit harmed her sleep, mood, memory and appearance. Rosa outlines three practical steps that finally broke the cycle: keep your phone in the ensuite, never let your phone touch the bed or nightstand, and use an old phone stripped of apps as a dedicated alarm. She also adds sleep-boosting tips—consistent bedtime, reading physical books, and tracking sleep with a wearable—and invites listeners to join her Simply Strong program. Connect with Rosa on instagram @rocofit o r email info@rocofit.com

Rosa Coelho sits down with Trina Dawn Johnson to share how women can move from feeling stuck to feeling strong — without strict diets or perfection. They discuss practical habits like honest tracking, sustainable movement, and strength training that build lasting confidence and vitality. Rosa also shares personal stories, why community and consistency matter, and a free four-day challenge that introduces her Simply Strong approach for women seeking real, long-term results. Connect with Trina on instagram @trinadjohnson Connect with Rosa at info@rocofit.com or @rocofit

Connect with Peggy Farah on instagram @deepercravings Peggy's Membership Community Nourish Circle Deeper Cravings Substack Connect with Rosa on instagram @rocofit Host Rosa Coelho interviews Therapist Peggy Farah about shedding shame, the difference between shame and guilt, and how to reconnect with your true self. They explore healing the relationship with food and the body, reclaiming worth after mental health and relationship struggles, and the power of community and mindfulness. Peggy shares practical insights on softening shame, shifting motivations from fear to love, and invites listeners to follow her Deeper Cravings work and the Nourish Circle for support and deeper healing.

Connect with Rosa on instagram @rocofit Website: www.rocofit.com Host Rosa Coelho speaks with Amr about her 12-week experience with the Simply Strong Method while balancing a busy life and approaching her 50s. Amer shares real results losing weight and inches, gaining strength and mental clarity and explains how simple strength training, tailored nutrition, and mindset shifts made change sustainable without deprivation and during perimenopause. The episode highlights practical tips for women in their 40s and 50s who feel stuck, offering encouragement to start small and trust a proven, simple approach to lifelong health.

Host Rosa Coelho shares the 10 key lessons she's carrying into her next decade—prioritizing health, practicing gratitude and presence, taking radical responsibility, having hard conversations, celebrating wins, choosing supportive relationships, managing money, balancing selfishness and selflessness, and claiming freedom. She also mentions her Simply Strong six-week program and invites listeners to join starting September 22nd. Short, personal, and practical, this episode offers simple, actionable wisdom for thriving with confidence and vitality.

Connect with Rosa on instagram @rocofit or email info@rocofit.com Welcome to today's podcast episode where health coach Rosa Coelho explores the subtle grip of the words “I know” in our lives and their potential to impede progress, particularly in personal health and growth. Join Rosa as she shares her personal revelations and offers five transformative steps to break free from this cycle and embrace real change. In the episode, Rosa discusses the importance of brutal honesty with oneself, the drawbacks of waiting for rock bottom, the impact of making bold, uncomfortable decisions, the necessity of seeking real human support, and the power of consistent daily actions over the pursuit of perfection. Whether it’s hiring a coach, leaning on a friend, or altering your routine, Rosa emphasizes taking immediate, constructive steps to rewrite your narrative. Get inspired to ditch procrastination disguised as perfection and discover a pathway to true transformation. Listen in for actionable advice that has the possibility to change everything, starting now.

To book your chat with Rosa in the DM's connect on instagram @rocofit To book your no pressure call go to www.rocofit.com Welcome to this inspiring episode featuring Callan Rush, a well-known figure in the coaching and transformation industry. Join host Rosa Coelho as she delves into Callan's remarkable 12-week journey using the Simply Strong Method, where she successfully shed two dress sizes while navigating the challenges of a busy entrepreneurial life and motherhood in her 50s. Discover how Callan tackled her physical and psychological obstacles, from overcoming body pain and inflammation to embracing a simplified approach to health that emphasizes strength and longevity. Listen in as they explore the importance of balanced nutrition, muscle empowerment, and the relief that comes from structured yet flexible health routines. This episode is a testament to the Simply Strong program’s ability to equip women with the sustainable habits needed to thrive amidst life’s demands, and how it transformed Callan's life both physically and mentally.

Jennifer's transformation went beyond weight loss with the Simply Strong Method. She shares how she lost 10lbs and 2 inches in 12 weeks but that was just the beginning of her health journey. She became strong, fitter and ran her fastest 10km at 54. To learn more about the Simply Strong Method message me on instagram @rocofit or email me at info@rocofit.com Book a 1-1 Call to See If We Can Help You Reach Your Health Goals Starting Today https://calendly.com/rosacoelho/apply-to-work-1-1-with-rosa

Apply to work with Rosa: www.rocofit.com Join Rosa Coelho, health coach and founder of the Simply Strong Method, as she dives into the confusing world of weight loss advice circulating on social media. In this episode, Rosa discusses the efficacy of weighted vests, the debate between counting macros and intuitive eating, and the role of hormone replacement therapy (HRT) in weight loss. Discover the tools that truly matter and how to simplify your approach to achieve sustained fat loss and health. Break free from the noise and make informed decisions with Rosa's insights.

Welcome to the latest episode of our podcast, where host Rosa Coelho, a dedicated health coach, trainer, and teacher, takes you on a journey to make this summer unlike any other. Connect on instagram @rocofit Simply Strong Program: https://rocofit.com/ Email: info@rocofit.com Discover why summer is the perfect season to get fit, strong, and healthy, and how this mindset shift can transform not only your physical health but also support your personal growth and lifestyle. Rosa shares her personal experiences, insights, and passion for helping women over 40 navigate the challenges of perimenopause and menopause through her Simply Strong programs. Embrace the ease of summer activities, from walking and paddle boarding to savoring fresh, nutrient-rich foods, and learn how these can serve as a foundation for maintaining your health year-round. Towards the end of the episode, Rosa reflects on a powerful lecture by Dr. Gabor Mate and explores the profound connection between strength training, mental health, and self-confidence. This is not just about physical transformation; it's about becoming fully connected with your body to build unshakeable confidence and resilience.

Connect with Rosa: website: www.rocofit.com instagram: @rocofit Welcome to the latest episode hosted by Rosa Coelho, your guide to cutting through the noise of health, personal growth, and lifestyle to help you thrive with simplicity and vitality. Join Rosa as she delves into overcoming periods of stagnation in your health and fitness journey, offering insights on why these "blah" phases occur and how to inject some excitement back into your routine. Discover practical strategies, from adjusting calorie intake to embracing seasonal activities, that can bring back the fun and effectiveness in achieving your goals. Rosa shares inspiring stories from her Simply Strong community, including uplifting messages from participants who have transformed their lives. Whether you're a woman navigating the challenges of perimenopause or simply looking to regain your motivation, this episode is filled with actionable advice and encouragement to help you feel empowered and ready to tackle your health and fitness aspirations with renewed energy.