Coach Rose Peterson

Coach Rose Peterson Rose: Certified Personal Trainer, Certified Master Nutrition Coach, Founder Fit & Confident Academy

09/23/2025

How we kick off Mondays!

When I'm not feeling it, I hype myself up with loud music.

Remember, your fitness journey gets to be fun! Get after it today!

How do you hype yourself up to work out?

The other day, I shared some signs of stress eating—like craving comfort foods after a long day or eating when you’re no...
02/27/2025

The other day, I shared some signs of stress eating—like craving comfort foods after a long day or eating when you’re not even hungry. And so many of you were like, “OMG, that’s me!” 🙋‍♀️

So today, let’s talk about what to do instead! Because stress eating isn’t just about willpower—it’s about learning better ways to deal with those emotions without raiding the fridge.

Swipe through for some simple strategies to help you pause, check in, and actually feel better (without the side of guilt).

Which one are you going to try? Comment below and let’s work on this together!

Ever find yourself halfway through a bag of chips before realizing you’re not even hungry? 😅Been there, done that. Stres...
02/26/2025

Ever find yourself halfway through a bag of chips before realizing you’re not even hungry? 😅

Been there, done that. Stress eating is so sneaky—it makes you think you need that cookie after a long day or that ice cream will magically fix your mood. But the truth is, most of the time, it’s not about the food at all.

In today’s post, I’m breaking down 3 signs you might be stress eating (because let’s be real, we’ve all been there) + what to do instead. Swipe through and let me know in the comments—have you ever eaten just because you were stressed, bored, or overwhelmed? Comment “guilty” below! No judgment, just awareness. 💛

I just have to take a moment to celebrate my client because her journey has been incredible. 🙌She came to me feeling com...
02/21/2025

I just have to take a moment to celebrate my client because her journey has been incredible. 🙌

She came to me feeling completely stuck—postpartum, dealing with Epstein Barr Virus, food allergies, and stuck in an 8-week weight loss plateau. After completing a month-long detox protocol, she was frustrated not seeing any results. On top of that, she wasn’t eating enough, her clothes weren’t fitting, and she was on high blood pressure meds. She felt like nothing would work.

But here’s the thing… it wasn’t about working harder—it was about working smarter.

We focused on getting her to eat enough of the right foods, making adjustments that fit her life, and staying consistent. And now?

🔥 She fits back into her jeans
🔥 She’s OFF blood pressure meds
🔥 She finally saw 100 on the scale again!

And the best part? She did it without extreme dieting or workouts that felt impossible to keep up with.

If you’ve been waiting for a “perfect” time, take April’s advice: just start. Your health is worth it, and you don’t have to do it alone!

Drop “CALL” in the comments or DM me if you’re ready to finally see progress that sticks!

Struggling with weight loss? It’s time to stop beating yourself up and start showing yourself some love. If you’ve ever ...
02/19/2025

Struggling with weight loss? It’s time to stop beating yourself up and start showing yourself some love.

If you’ve ever thought, “I’ll be happy when I lose the weight,” this is for you. The truth is, self-hate and punishing workouts don’t work. Real results come from loving yourself through the process.

💭 Stop negative self-talk: Replace “I have to exercise because I hate my body” with “I get to move my body because I love it.”
💬 Speak kindly to yourself: Treat yourself like you would a friend.
🚫 No more comparison: Focus on your progress, not someone else’s highlight reel.

Weight loss is about self-love, not restriction.

💬 Which of these do you need to work on most? Drop a comment below!
📌 Save this for later as a reminder to show yourself love.

🚀 Want to lose up to 20 pounds in 12 weeks without diets or punishing workouts?
Comment ‘CALL’ to book a FREE consult and let’s get you on the path to a healthier, happier you! 💖

Can You Lose Weight & Still Drink Alcohol? 🍷🤔Short answer: Yes! But… it might slow down your progress.When I lost 30 pou...
02/14/2025

Can You Lose Weight & Still Drink Alcohol? 🍷🤔

Short answer: Yes! But… it might slow down your progress.

When I lost 30 pounds, I made a choice—I’d rather eat my calories than drink them. So, I went from ordering several cocktails at every dinner to rarely drinking at all. And honestly? I don’t miss it.

Here’s the deal with alcohol & fat loss:
🍹 Your body sees alcohol as a toxin and prioritizes metabolizing it first—pausing fat burning in the process.
📊 Alcohol has 7 calories per gram (more than carbs & protein!). It adds up fast, especially with sugary mixers.
🍷 You can still drink and lose weight, but if it’s a regular thing, it will slow your progress.

That’s why I coach my clients to decide how much alcohol they’re willing to cut back on—without feeling deprived. And with more bars & restaurants offering mocktails, it’s easier than ever to enjoy social outings without the extra calories.

What worked for weight loss in our 20s doesn’t work the same in our 30s, 40s, and beyond. Time to make smarter swaps!

💬 Save this for later & tag a friend who needs this!

What’s your go-to drink—cocktail, wine, or mocktail? Let me know in the comments! ⬇️

PSA: Your hormones aren’t the problem—here’s what actually is! 🚨I hear this all the time: “After 35, my hormones have ch...
02/11/2025

PSA: Your hormones aren’t the problem—here’s what actually is! 🚨

I hear this all the time: “After 35, my hormones have changed, and now I can’t lose weight no matter what I do.”

Yes, your hormones do shift as you get older (estrogen, progesterone, and cortisol all play a role), but they don’t make fat loss impossible. The real issue? 👇

⚡ Muscle mass naturally decreases (which slows your metabolism).
⚡ Daily movement often drops (meaning you burn fewer calories overall).
⚡ Stress levels increase (which can mess with hunger and cravings).

But here’s the good news—you don’t have to be stuck! Instead of blaming hormones, focus on what you CAN control:

💪 Strength training 3x per week to rebuild muscle & speed up metabolism.
🍗 Eating enough protein to fuel your body and keep you fuller longer.
🧘‍♀️ Managing stress so cortisol doesn’t take over.
😴 Prioritizing sleep because it directly impacts weight loss & cravings.

Your body isn’t broken—you just need the right approach! And I’ve got you. 💛

💾 Save this post for later & drop “RECIPE” in the comments for a high-protein meal idea! 🍽️💪

Are you working out too much? 😅I get it, you want results FAST. But sometimes, doing more isn’t the answer. Let me tell ...
02/06/2025

Are you working out too much? 😅

I get it, you want results FAST. But sometimes, doing more isn’t the answer. Let me tell you why!

A lot of my clients come to me working out 6-7 days a week with little rest—think two-a-days, intense workouts, and not enough recovery. And you know what? More often than not, I actually scale back their training, and guess what happens? They start losing weight!

Here’s why: when your body is constantly stressed from too much exercise, your cortisol (stress hormone) levels go through the roof, signaling your body to hold onto fat. 😩 Add in hunger hormones, and you’re stuck in a cycle of over-exercising and overeating.

💡 The sweet spot? 3-4 strength training sessions a week. Just enough to get your heart rate up, burn fat, and build muscle—without overdoing it.

But strength training isn’t just about getting toned, it’s also about feeling GOOD. It boosts metabolism, improves bone health, and even helps with mental health! Plus, it keeps you from feeling hungry after your workout (unlike long cardio sessions).

You don’t need to work out ALL the time to see results—less can really be more when it comes to fitness.

Want to lose up to 20 pounds in 12 weeks without spending hours in the gym or dieting constantly? 🙌

Comment “call” to schedule your free consult and learn how Fit & Confident Academy can help you get the results you’re after, without burnout.

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