Rossana Guimaraes Health and Fitness

Rossana Guimaraes Health and Fitness I started my health journey 4years ago, now I am helping others as a Nutrition and Health Coach .

đŸ‡§đŸ‡·NĂŁo Ă© o Natal que te afasta do resultado.É a falta de rotina no resto do ano. Uma ceia nĂŁo muda seu corpo.A culpa muda...
12/22/2025

đŸ‡§đŸ‡·NĂŁo Ă© o Natal que te afasta do resultado.

É a falta de rotina no resto do ano. Uma ceia não muda seu corpo.

A culpa muda. Se quiser constĂąncia sem restrição, me chama. đŸ‡ș🇾It’s not Christmas that takes you away from the result.

It’s the lack of routine the rest of the year. One meal doesn’t change your body.

The guilt changes. If you want constancy without restriction, reach out.

12/17/2025

đŸ‡§đŸ‡·Emagrecer exige esforço, constĂąncia e paciĂȘncia. O que muita gente nĂŁo percebe Ă© que fazer tudo sozinha deixa o processo ainda mais pesado.

Sem orientação, vocĂȘ tenta mĂ©todos diferentes toda semana, perde o foco, se frustra e volta para o inĂ­cio.

Com acompanhamento, vocĂȘ tem direção, ajustes e uma estratĂ©gia que realmente funciona na sua rotina.

Se quiser um caminho claro e sustentĂĄvel, me chama. đŸ‡ș🇾Losing weight requires effort, constancy and patience. What many people don’t realize is that doing everything alone makes the process even heavier.

Without guidance, you try different methods every week, lose focus, get frustrated and go back to the beginning.

With monitoring, you have direction, adjustments and a strategy that really works in your routine.

If you want a clear and sustainable path, send me a message and lets talk

12/12/2025

đŸ‡§đŸ‡·VocĂȘ nĂŁo deixa de comer bem porque nĂŁo sabe. 🍏

Deixa porque a sua rotina nĂŁo facilita.

Quando a comida certa estĂĄ difĂ­cil e a errada estĂĄ fĂĄcil, o impulso vence.

Organização nĂŁo Ă© frescura. É estratĂ©gia.

Preparos simples, itens acessíveis e uma geladeira funcional tornam a escolha saudável automática. 🌿

Se vocĂȘ quer transformar alimentação em hĂĄbito e nĂŁo em esforço, fala comigo.

Montamos uma rotina que combina com a sua vida real. 💬

đŸ‡§đŸ‡·Final de ano Ă© Ă©poca de promessas. “Ano que vem eu vou emagrecer de verdade.” Mas se vocĂȘ repetir os mesmos erros de 2...
12/11/2025

đŸ‡§đŸ‡·Final de ano Ă© Ă©poca de promessas. “Ano que vem eu vou emagrecer de verdade.”

Mas se vocĂȘ repetir os mesmos erros de 2025, vai ter os mesmos resultados (ou falta deles) em 2026.

2025 acabou. Deixa os erros lĂĄ. Entra em 2026 fazendo diferente.

NĂŁo com promessa vazia. Com AÇÃO real baseada em estratĂ©gia que funciona.

Se vocĂȘ quer começar 2026 SEM repetir erros de 2025, vamos conversar. Chega de fazer a mesma coisa esperando resultado diferente.

Ano novo, estratégia nova. Vamos?

đŸ‡ș🇾Read this before making another “New Year promise.”
Every December we say the same thing:
“Next year I’m finally going to lose weight.”

But here’s the truth:
✹ If you repeat your 2025 habits, you’ll repeat your 2025 results.

2025 is DONE.
Leave the mistakes there.
Walk into 2026 with a new mindset, new habits, and a strategy that actually works.

đŸ”„ No more empty promises.
đŸ”„ No more “I’ll start on Monday.”
đŸ”„ No more doing the same thing and expecting something different.

If you want 2026 to be the year you finally change your body, your energy, and your routine — I’m here to help you start the right way.

✹ New year. New strategy. New YOU.
Let’s make it happen.

12/10/2025

đŸ‡ș🇾When the urge to eat everything hits out of nowhere,
it’s not a lack of willpower.
Most of the time, it’s stress, exhaustion, or stored-up emotions.

Before reaching for food, pause for one minute.
Take a deep breath and ask yourself:
Is this physical hunger or emotional hunger?

If it’s physical, eat — without guilt.
If it’s emotional, change your body state:
stand up, take a short walk, drink some water, wash your face.

Don’t forbid. Redirect.
Choose something that brings comfort and satiety.

And remember:
guilt only feeds the cycle.
Care and awareness break it.

đŸ‡§đŸ‡·Vou te falar uma verdade sobre emagrecimento: eu posso te orientar, mas o resultado depende de vocĂȘ.Eu monto o plano, ...
12/04/2025

đŸ‡§đŸ‡·Vou te falar uma verdade sobre emagrecimento: eu posso te orientar, mas o resultado depende de vocĂȘ.

Eu monto o plano, ajusto calorias, proteĂ­na, saciedade, energia e organização. Te dou ferramentas para o corpo responder. Mas nĂŁo posso fazer escolhas por vocĂȘ. NĂŁo posso impedir hĂĄbitos que te sabotam. NĂŁo posso ser a disciplina que sĂł vocĂȘ constrĂłi.

Isso nĂŁo Ă© duro. É libertador. Significa que vocĂȘ nĂŁo Ă© vĂ­tima da rotina ou da genĂ©tica. VocĂȘ tem controle. VocĂȘ pode mudar.

A nutrição te dĂĄ estrutura. VocĂȘ transforma.

Se quer assumir esse processo com consciĂȘncia e suporte real, eu te guio. VocĂȘ se compromete. Eu direciono. O resultado vem dos dois.

Me chama e vamos começar agora. đŸ‡ș🇾I’m going to tell you a truth about weight loss: I can guide you, but the results depend on you.

I create the plan, adjust calories, protein, satiety, energy, and organization. I give you the tools for your body to respond.
But I can’t make choices for you.
I can’t stop the habits that sabotage you.
I can’t be the discipline that only you can build.

This isn’t harsh — it’s empowering.
It means you’re not a victim of routine or genetics.
You’re in control. You can change.

Nutrition gives you structure. You create the transformation.

If you want to take this process seriously, with awareness and real support, I’ll guide you.
You commit. I direct.
And the results come from both of us.

Send me a message and let’s get started.

Savory Cottage Cheese Toast:Ingredients   ‱   1 slice whole-grain or sourdough toastÂ Â Â â€ąÂ Â Â Âœ cup cottage cheeseÂ Â Â â€ąÂ Â Â Âœ ...
12/03/2025

Savory Cottage Cheese Toast:
Ingredients
   ‱   1 slice whole-grain or sourdough toast
Â Â Â â€ąÂ Â Â Âœ cup cottage cheese
Â Â Â â€ąÂ Â Â Âœ avocado sliced
   ‱   Cherry tomatoes
   ‱   Olive oil, salt, pepper

How to make
Spread cottage cheese on toast, top with avocado and tomatoes. Add olive oil, pepper, and a pinch of salt.
Enjoy!

12/02/2025

đŸ‡§đŸ‡·Quer aumentar sua ingestĂŁo de proteĂ­nas sem complicação? Conheça o queijo cottage! É fĂĄcil de incluir na rotina, rĂĄpido de preparar e cheio de 15-20g de proteĂ­na por porção. AlĂ©m de ajudar a equilibrar o açĂșcar no sangue, ele tambĂ©m te deixa satisfeito por mais tempo. Uma mudança simples que traz benefĂ­cios incrĂ­veis!

đŸ‡ș🇾🧀 Cheese isn’t all the same!Not all cheeses are high in protein, not all contain lactose — and some have way more salt...
12/02/2025

đŸ‡ș🇾🧀 Cheese isn’t all the same!
Not all cheeses are high in protein, not all contain lactose — and some have way more salt than you think.

Is cheese healthy?
Yes! It gives you protein, calcium and healthy fats.
But some types have more cholesterol and sodium, so choosing wisely matters.

âž»

đŸ«€ Cholesterol

All cheeses have cholesterol (they come from animals).
But the amounts vary:

👉 Higher-fat cheeses (gorgonzola, parmesan, cheddar) → more cholesterol
👉 Lighter options (ricotta, cottage, goat cheese) → less cholesterol

Tip: Choose cheeses with ≀ 60 mg cholesterol per 100 g.

âž»

📊 Quick comparison (per 100 g)

Cottage: 11 g protein · 4 g fat · 15 mg cholesterol · 370 mg sodium
Ricotta: 8 g protein · 10 g fat · 27 mg cholesterol · 170 mg sodium
Minas Frescal: 17 g protein · 20 g fat · 60 mg cholesterol · 450 mg sodium
Mozzarella: 26 g protein · 22 g fat · 90 mg cholesterol · 600 mg sodium
Parmesan: 36 g protein · 30 g fat · 110 mg cholesterol · 1,800 mg sodium
Gorgonzola: 21 g protein · 29 g fat · 90 mg cholesterol · 1,200 mg sodium

âž»

🧂 Sodium

Aged cheeses (parmesan, gorgonzola, provolone) are very high in sodium.
Too much can raise blood pressure and increase bloating.
Prefer ricotta, cottage, or minas frescal.

âž»

đŸ„› Lactose

Fresh cheeses → have lactose (ricotta, cottage, minas frescal)
Aged cheeses → almost lactose-free (parmesan, brie, gouda, gruyùre, gorgonzola)

👉 The longer the aging, the less lactose.

âž»

✹ Choose based on your goal:

⚖ Weight loss
đŸ’Ș Muscle gain
đŸ«€ Cholesterol control

Each cheese serves a different purpose.

11/28/2025

đŸ‡§đŸ‡·VocĂȘ nĂŁo falha. O mĂ©todo falha.

Quando o corpo estĂĄ regulado, nutrido e descansado, o emagrecimento acontece naturalmente.

Para de forçar. Comece a cuidar.

đŸ“© Me chama no direct ou agenda sua consulta pelo link da bio. đŸ‡ș🇾You don’t fail—your method does.

When you regulate, nourish, and rest your body, weight loss becomes a natural result.

Stop pushing so hard. Instead, start caring for yourself.

đŸ“© Reach out to me directly or book your appointment through the bio link.

Today my heart feels extra full.I’m so grateful for my family — the people who make every day brighter, who support me, ...
11/27/2025

Today my heart feels extra full.
I’m so grateful for my family — the people who make every day brighter, who support me, challenge me, and remind me of what truly matters.

And I’m deeply grateful for you — my clients, my friends, my community here.
Thank you for trusting me, for showing up for yourselves, and for letting me be part of your health journey. You inspire me every single day.

Wishing you a day filled with warmth, connection, good food, and moments that make you smile.
May your Thanksgiving be gentle, joyful, and full of gratitude. đŸ€ŽđŸ‚

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