Podcast
Fitness Freedom
Hosted by Michelle Rosko · EN
Welcome to the Fitness Freedom Podcast, where we’re all about finding more joy, peace, & freedom with food, exercise, & your body.
I’m Michelle Rosko —a holistic health & fitness coach, somatic worker, certified nutrition coach, & personal trainer.
I'm also someone who struggled for years with an eating disorder, & have found a joyful way through to finally feeling good in my body, & with food & exercise.
Since 2020, I’ve had the privilege of helping amazing people around the world transform their health from the inside out too, & I’m here to share what I’ve learned with you.
In this podcast, you’ll get a mix of personal connection, spiritual insights, scientific facts, out-of-the-box perspectives, & practical tips, so you can feel better in your body, discover what truly works for your health, & enjoy your life even more.
Dive in! You’re in the exact right place. I'm so glad you're here :)
Note: explicit material is due to but not limited to curse words & topics around eating disorders & abusive cultures, including sexism, racism, fatphobia, ableism, & healthism.
11episodes
Episodes
Newest firstAll episodes
You Don’t Need Willpower Anymore. You Need a Home
Yesterday00:23:14Tap to summarizeIf 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, HealthJoin the 4H Method (lifetime access): go.mlrosko.com/the4hmethod📧 Email me michelle@mlrosko.com.➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ 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
Transcribe →Why Your Body Holds the Secrets to Overcome Unhealthy Patterns with Ramona Kossowan
1w ago00:35:40Tap to summarizeRamona 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 programListen to find out why willpower fails & why your nervous system holds the answers to lasting change…Connect with Ramona! Websitesramonakcoaching.comgentletraumacoach.comIs 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 michelle@mlrosko.com.➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ 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
Transcribe →The Pride of Coming Out & Prize of Coming Home
2w ago00:49:24Tap to summarizeIn 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 overhaulTrue 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 michelle@mlrosko.com.➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ 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
Transcribe →10 Popular Lies of Getting Healthy that Keep You Stuck
3w ago00:26:08Tap to summarizeAre 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 michelle@mlrosko.com.➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ 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
Transcribe →Welcome to the Beautiful Room Where You Are Already Whole
4w ago00:22:59Tap to summarizeRarely 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 michelle@mlrosko.com.➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ 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
Transcribe →A Love for Running A Treasure Trove of the Best Tips from My Friends
May 1900:35:20Tap to summarizeI 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 michelle@mlrosko.com.➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ 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
Transcribe →Hidden Eating Disorders and Breaking Free from Wellness Culture with Lexi Bonilla
May 1200:44:23Tap to summarizeWhat 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/3lkYKNFollow Lexi on Instagram for body image and food freedom support: @innerbloomcounselingllc📧 Email me michelle@mlrosko.com.➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ 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
Transcribe →The Truth about Health Vs. Body Positivity
May 500:52:52Tap to summarizeDoes 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 videoHAES Principles Intuitive Eating PrinciplesThe Flappergirl Diet📧 Email me michelle@mlrosko.com.➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ 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
Transcribe →The Remarkable Healing Power of Sovereign Touch with Sydney Zwicker
Apr 2800:44:44Tap to summarizeRarely 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-understandingTune 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 michelle@mlrosko.com.➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ 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
Transcribe →Why You MUST Feel Secure in Your Body First
Apr 2100:35:56Tap to summarizeWhat 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 michelle@mlrosko.com.➕ Follow me on Instagram: @michellelynnrosko🤗 Come into my online home: mlrosko.com⃝ 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
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