In this episode of Empower You Wellness Podcast, Rossie talks with special guest Katina, a wellness entrepreneur and founder of Ireora Skincare. They dive into Katina’s incredible journey—from working in television to building a Pilates business, launching an athleisure brand, and eventually creating a skincare line inspired by her husband's battle with cancer.

Rossie and Katina discuss the power of transformation, the importance of clean skincare for those going through health challenges, and how wellness is a lifestyle, not just a habit. Katina also shares insights about her wellness retreat in Jamaica, where guests can experience relaxation, yoga, and healing.

Tune in to hear an inspiring conversation about resilience, purpose, and the power of pivoting when life takes unexpected turns!

Follow Katina at:

IG: @ireoraskincare

www.ireoraskincare.com

www.oasispalmexperience.com

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In this podcast episode, Steve Cory shares a transformative personal journey that bridges health, entrepreneurship, and spiritual growth. After battling Valley Fever - a sudden and debilitating illness that challenged his previously robust health - Steve discovered profound lessons about personal resilience, holistic wellness, and intentional living.

The episode explores how a serious health crisis became a catalyst for radical personal transformation. Steve discusses his experience learning about nutrition, gut health, and the intricate connections between physical and mental well-being. Inspired by books like "Good Energy" and teachings from thought leaders like Ed Mylett, he developed strategies for incremental personal improvement, emphasizing the power of small, consistent habits.

Beyond his health journey, Steve translated these insights into his entrepreneurial mission. He created free events designed to support and educate entrepreneurs, focusing on helping business owners understand their natural talents, develop effective systems, and create businesses that enhance their lives rather than drain them.

The conversation highlights key themes of spiritual connection, self-discipline, personal grace, and the importance of understanding oneself. Steve's non-negotiables - deepening spiritual awareness, eliminating sugar, and practicing challenging physical routines like cold plunging - underscore his holistic approach to personal development.

Ultimately, the episode is a testament to resilience, showing how personal challenges can be transformed into opportunities for growth, learning, and meaningful contribution.

Find Steve Cory:

IG @corymediagroup

www.corymediagroup.com

https://igniteacademy.co/ignite-rsvp

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In this episode, the Chandel shares her journey as a mom, Pilates instructor, wife, and business owner. She talks about owning Curls and Pilates Wellness, her work as a personal trainer, and her exciting plans to host her first wellness retreat in June 2025.

She also announces her upcoming doula training, inspired by her passion for addressing maternal health disparities, especially for Black women in NYC.

The conversation dives into her transition from a corporate healthcare career to pursuing her passion for Pilates, supported by her husband. She reflects on the challenges of starting over and the rewards of following her dreams.

She introduces her upcoming wellness retreat, which focuses on perimenopause and menopause, providing women with a space to reconnect with themselves at the Himalayan Institute.

Key Takeaways:

1. Following your passion, even when starting over, can lead to fulfilling opportunities.
2. The importance of addressing maternal health disparities and advocating for women’s wellness.
3. How a wellness retreat can help women in perimenopause and menopause reconnect with themselves.

Find her at https://www.curlsandpilates.com/
IG: curlsandpilates

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In this episode, I sit down with the inspiring Russ Rogers—author, writer, and creator of a transformative movement. Russell shares his incredible journey, from growing up surrounded by the outdoors, coaching athletes, and pivoting during challenging times, to discovering his passion for writing and creating a nationwide movement.

We dive into how a single word, “move,” sparked a creative flow that led to him authoring six books focused on inspiring families to embrace outdoor activities. Russell also shares how these books evolved into a global movement encouraging people in 26 states and 7 countries to join together for community walks every second Saturday of the month.

This episode is all about resilience, purpose, and how small steps—whether journaling, walking, or simply saying “yes” to opportunities—can lead to monumental transformations.

Read more about Russ and his books at https://movetoday365.com

Don’t miss this inspiring conversation and find out how you can join the movement!

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In this episode, Rossie talks about starting the year strong with reflection, setting a meaningful word of the year, and building simple daily habits for your mind, body, and spirit. She shares practical strategies to help you stay consistent, motivated, and aligned with your goals all year long.

Rossie begins by emphasizing the power of reflection. Before diving into new goals, take a moment to look back on the past year. Celebrate your wins—big and small—and learn from the moments that didn’t go as planned. By showing yourself grace, you set the stage for growth and transformation.

Next, Rossie discusses the importance of choosing a word of the year instead of traditional resolutions. A single word—like “health,” “peace,” or “joy”—can serve as your focus and guide throughout the year. Once you’ve chosen your word, break it down into actionable steps. For example, if your word is “health,” you might commit to regular exercise, balanced meals, or better sleep.

Rossie also shares how to incorporate 10-minute daily habits for a holistic approach to wellness:

• Mind: Engage in activities like puzzles, journaling, or reading.
• Body: Move intentionally through walking, dancing, or stretching.
• Spirit: Nourish your soul with meditation, prayer, or gratitude practices.

Finally, Rossie highlights the importance of focusing on consistency over perfection. Progress is built through small, regular steps rather than perfect execution. Write down your goals, track your habits, and celebrate every win along the way.

This episode is packed with actionable tips to help you align your goals with your daily habits and create meaningful, lasting change. Tune in and start your transformation today! 💖

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In this episode, Rossie dives into some commonly asked questions, particularly as we approach the end of the year: Can you still achieve your health goals in the remaining months? The answer is a resounding YES! Rossie shares actionable strategies to help you hit your fitness goals before the year ends. These are simple yet impactful tips that anyone can start implementing right away.
Key Takeaways:

1. Prioritize Protein
   • Make sure you’re getting about 30 grams of protein in each meal (3-5 meals per day).
   • Prioritizing protein helps build lean muscle and maintain muscle mass, especially as we age.
2. Get Your Sleep Right
   • Quality sleep is non-negotiable if you want results—aim for 7-8 hours per night.
   • Struggling with sleep? Implement a nighttime routine that includes turning off electronics two hours before bed and consider magnesium supplements to aid sleep.
3. Daily Movement
   • Moving your body for at least 30 minutes a day can make a huge difference.
   • Whether it’s walking, biking, dancing, or yoga, just get your heart rate up and keep your body moving.
4. Strength Training is Key
   • Aim to include strength training 2-3 times a week.
   • Building muscle helps you stay strong, lean, and independent as you age, and it’s crucial for long-term fitness success.

Recap of Tips:

1. Eat protein in every meal.
2. Get 7-8 hours of sleep.
3. Move your body for at least 30 minutes every day.
4. Incorporate strength training into your routine 2-3 times per week.

If this episode inspired you or you think it could help someone else, please share it! Don’t forget to subscribe, rate, and leave a review—it means the world and helps us continue bringing you helpful content.

Thank you for listening! Please like, subscribe and leave a 5 star review. Share this podcast to spread wellness to your community!

Follow my website www.fitwithrossie.com
FB: FIT with Rossie
IG: @wellnesswarriorbyrossie

Thank you for listening! Please like, subscribe and leave a 5 star review. Share this podcast to spread wellness to your community!

Follow my website www.fitwithrossie.com
FB: FIT with Rossie
IG: @fitwithrossie

In this episode, I am joined by Adrienne Terry, also known as "Adrie". Adrie opens up about her journey through grief, burnout, and binge eating, and how she found a path to healing through holistic health practices.

As a former dance educator and founder of the Ruby Slipper Performing Arts Academy, Adrie shares how she’s positively impacted her community and redefined her own well-being. She discusses the challenges she faced after losing both parents to cancer, and how working with a food therapist and a health coach helped her rediscover a balanced, healthy lifestyle. Now over 85 pounds lighter and in recovery, Adrie focuses on movement, balanced nutrition, and building sustainable daily habits.

Key Takeaways:

• The power of movement and community in healing.
• How food can be medicine with a focus on nutrient-dense choices.
• Using the 80/20 mindset for sustainable health changes.
• Finding a supportive, safe, and enjoyable fitness environment.

Tune in to hear Adrie's journey and practical insights for anyone seeking lasting wellness transformation.

Find her on Instagram: @adriesalchemy

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In this episode, Rossie is sharing the best tips to help you stay on track with your health and wellness goals as we head into the busiest time of the year. Between Halloween, Thanksgiving, and all the holiday parties, it’s easy to get off course. These tips will help you balance physical and mental health so you can finish the year strong and start the next one feeling your best.

Key Takeaways:

1. Move Your Body:
   Even if your schedule is tight, any movement is better than none! Try to fit in a couple of workouts each week, and aim for a daily walk – it’s great for both body and mind. Bonus: A quick walk after big meals can help digestion.
2. Eat Smart Before Parties:
   Avoid going to events hungry. Have a nutritious meal beforehand to prevent overeating and prioritize filling up on veggies, lean proteins, and then enjoy some treats in moderation.
3. Hydrate Well:
   Extra sodium and sugar are common in holiday foods. Drink plenty of water and consider starting your day with a natural electrolyte (like warm water with lemon and sea salt) for a hydration boost.
4. Savor and Chew Your Food:
   Take time to enjoy your meals, chewing slowly. This helps with digestion and allows you to truly be present at the table with friends and family.
5. Set Boundaries:
   It’s okay to say no to events that don’t bring you joy. Focus on quality over quantity and attend gatherings that feel meaningful to you.

Free Resource:
Download my free High Protein Breakfast Guide to help you stay on track with easy, nutritious recipes made for busy days! Visit my website to grab your copy here: https://bit.ly/3NNeH89

Thank you for listening! Please like, subscribe and leave a 5 star review. Share this podcast to spread wellness to your community!

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IG: @fitwithrossie