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Rochelle Menolascino Goldman

@ro2gofit

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NASM Certified Personal Trainer | FASTer Way Certified Coach | Strong body ~ Calm mind | Showing menopause who’s boss 💪

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by @ro2gofit

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2 years ago

Small habits = Big results! ✨ When it comes to wellness, you don’t need to change everything overnight. Just one small shift can make a huge impact!

This week’s challenge: Drink water first thing in the morning! 💦 Before coffee (I know, I know 😳 - just try it)—start with 16-20 oz of water (ok, fine, 12 oz 🙄). Bonus points if you add lemon 🍋 or electrolytes ⚡.

Why? Because hydration = more energy, better digestion, improved focus, and fewer cravings! Half the time you’re not even hungry, just a little dehydrated… Try it for a week and see the difference! Who’s in?🙋🏻‍♀️

Drop a💧if you’re so thirsty now! 😜

#Hydration #waterislife #fasterwaytofatloss #healthyliving #wellnesshacks #midlifehealth by @ro2gofit

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2 years ago

You and Slim Shady - Please stand up 😜 and, more importantly, open up that posture! Opening up your posture and taking posture breaks throughout the day can:

✅ Reduce tension & stiffness
✅ Boost circulation & energy
✅ Improve focus & productivity
✅ Enhance confidence & mood
✅ And it feels so darn good!!!

🔸External rotation - thumbs back: stand with your arms outstretched to the sides, palms facing the back wall. Externally rotate your shoulder and rotate your thumb back to face the back wall, return to palms back position.

🔸Supine serve: Have your arms bent to 90 degrees at your sides with palms facing up. Keep your elbows in and rotate your palms out, bringing your shoulder blades closer together and opening up your chest, return to center.

🔸Hug a tree: Stand with your feet about hips width apart and arms outstretched to sides, palms forward. Tuck your tailbone and round through your whole back, as if hugging a tree, creating space between your shoulders, then stand up tall opening your arms wide again, bringing your shoulder blades closer together again and opening up your chest.

Set yourself a reminder to stand, stretch, and reset! Your body will thank you 🙏.

#powerposture #posturereset #pleasestandup taken in Chicago,IL by @ro2gofit

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2 years ago

Please enjoy your weekend, just don’t go TOO hog wild 😜🥰…

#moderation #healthyliving #fasterwaytofatloss taken in Chicago,IL by @ro2gofit

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2 years ago

I couldn’t imagine my world without my “anybody” ❤️❤️❤️. Thank you for letting me spend most of my days in a happy bubble 😜🥰.

#couplesgoals #trending #myanybody #relateable taken in Chicago,IL by @ro2gofit

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2 years ago

I know, SO much info out there! 😳 It seems like it changes everyday and how are we supposed to keep up?

The truth is there are no quick fixes, but there are ways to position yourself for success.

🔸 Eating enough protein WITH ENOUGH FIBER! That’s a biggie here guys - for every 4g of protein, aim for 1g of fiber. So if you’re consuming 100g of protein a day, you should be having 25g of fiber.

🔸 Muscle is your golden ticket. Strength training is imperative, especially into midlife as our muscle mass naturally declines. It also supports bone health and can help with weight management by boosting metabolism.

🔸 Consistency. If I had a word of the year, this would be it 😜. There’s nothing shiny or fancy about it - it can also look a lot like boring - but it is where the magic happens. In the showing up every day for yourself, you’ll show up better for everyone else too!

🔸 Have a plan and follow it. If that looks like meal prepping or just writing out your meals for the week, having a plan is going to serve you better (see what I did there 😂) than just winging it. If you’d like to sample a couple days of my meal plans, comment PLAN and I’ll send them to you.

I also have a couple spots still open in my next 6 week round starting Monday 3/24. If you’d like more info on that, please comment ROUND.

What nutrition questions are making your head spin? 🤪

#healthyeating #fasterwaytofatloss #fitoverfifty #masteringmidlife #showupforyourself taken in Chicago,IL by @ro2gofit

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2 years ago

Oh, it’s no joke! 😂 That darn unreliable brain of mine…

So grateful to follow along with Le, Haven, Kelly and the gang! Incredible programming and cueing for the win 😜💪. Don’t let your FOMO keep you up tonight 😱, drop me a 🏋️‍♂️ and I will get you more info.

Tell me I’m not the only one… (please🙏🤣)

#Midlife #menopausesmenopause #fasterwaytofatloss #fitoverfifty taken in Chicago,IL by @ro2gofit

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2 years ago

It’s only taken me a lifetime to get here…

Strength in midlife isn’t just about looking good - it’s about feeling good! It’s knowing who you are and standing firm in it. Not caring what others think, not comparing your journey to someone else’s (biggie here, comparison is the thief of joy my friends!!!!) It’s nurturing your body and doing what’s right for YOU!

Plus, carrying all the groceries in one trip? The ultimate flex 😂.

#strongisthenewskinny #fitoverfifty #menopausesmenopause taken in Chicago,IL by @ro2gofit

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2 years ago

How much better do you feel once you can clearly see a path? 😅 I know it let me exhale and just focus on moving forward. It’s not a quick fix, it’s a new way to look at things. It’s appreciating who you are and embracing the journey. 🥰

Comment GUIDE for my Anti Diet Guide or DM me, I’d be more than happy to answer any questions you have. 🙂

#menopausesmenopause #fasterwaytofatloss #strongertogether #fitoverfifty #healthyeating taken in Chicago,IL by @ro2gofit

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2 years ago

Oh, if only it was that simple 😂. “You can’t out-train a bad diet”. I know we’ve all heard it, and I’m sure most of us have tried to prove them wrong (it’s me, I’ve tried to prove them wrong 🙄).

As a 58 year old woman in menopause, I’ve tried juuuuuust about everything under the sun to lose weight, lose fat, get in shape - all the things. And yes, I’ve also just about driven myself (fine, and others) half mad in the process. Well, no more I tell you 😜…

Last year I came across the FasterWay to Fat Loss. I had gotten hit with that menopause middle that wasn’t budging and it was SO insanely frustrating! I’m a personal trainer and a health coach - it was literally my job to be healthy and fit. I’ve been living their lifestyle for about a year now and gotta say I love it. It’s do-able, it’s sustainable, I even think it’s entertaining (that might just be a me thing 😂). I low-key thought the workouts were gonna be lame - they very much were not! And now they’ve added advanced workouts (amazing) and foundations workouts for beginners. They do all the menu planning for you (no more decision fatigue) and all your macros get tracked right there in app, you can even use new AI features to log them.

Fast forward to now, I’m a Faster Way Coach happily guiding (and bumping along right beside) you down this ever changing, hormonal highway 🛣️… So if you’d like to follow along and join me on this journey, literally FOLLOW me 😂. And if you’d like to hear more about our program, please comment CURIOUS and we can chat 😉.

#menopausesmenopause #strongertogether #fasterwaytofatloss #fitover50 #nevertoolatetostart #healthyliving by @ro2gofit

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2 years ago

What a weekend! Fresh back from the FASTer Way Coaches Conference and bursting with a renewed energy to share this lifestyle with everyone!!!!

We learned from so many inspirational, powerhouse women - women I’ve been watching from the sidelines and now have this chance to join forces with to impact as many lives as we can! Sooooo excited to see what this year brings, so grateful I get to be a part of this community.

#healthcoach #fasterwaytofatloss #menopausesmenopause #strongertogether taken in Chicago,IL by @ro2gofit

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2 years ago

You don’t have to miss your workout just because you’re away for the weekend! Toss your bands in your bag and you’re good to go on the fly… 🚘✈️

Step out to squat - band right above your knees. Start with feet hips width apart, step out into a squat with your weight evenly distributed between both feet. Bring your foot back into center squeezing your glutes at the top and then step out with your other leg in the opposite direction. Repeat for 10-12 each side.

Loop hamstring curl - band right above your ankles. Start with feet hips width apart, shift your weight to one foot, flex your foot and curl your heel towards your butt. If it’s comfortable, give it a little pause at the top, squeezing your hamstring. Lower, then your leg curl again. Being careful to not let your knee creep past your other knee, keep it in line or just behind to keep tension in your hamstring. 10-12reps each side.

Banded arm pulses- start with the band right above your wrists. Your arms are straight, pressing out from your shoulder - pulse out for 10. Then raise your arms up to shoulder height, pull your shoulders back, press out for 10 more pulses. Raise your arms with the band up overhead, tuck your tailbone, protect your low back, pulse out through your lats for 10 more reps.

Unilateral lat pull down - hand in the loop, raise your arm and stabilize through your shoulder. With your opposite arm, pull your elbow down towards your rib cage, keeping it parallel to your body, return to starting position and repeat. 10-12 each side.

Tricep press down - hand in the loop and up to your opposite shoulder, lock that same elbow into your side and press your arm all the way down, fully extending through your tricep. Come back up to halfway, staying in that tension then press all the way back down. Repeat for 10 to 12 reps on each side.

Seated concentration curl - loop the band around your foot and that same hand, then press your upper arm of same side firmly into that same upper leg and curl through your bicep up from the ground, pulling up towards your face. 10-12 reps each side.

#vacationworkout #fitoverfifty taken in Chicago,IL by @ro2gofit

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2 years ago