Rossana Guimaraes Health and Fitness

Home
United States
Charleston, SC
Rossana Guimaraes Health and Fitness

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

03/20/2026

🇺🇸Many people believe that they need to be motivated every day to be able to maintain a healthy routine.

But the motivation fluctuates, and that’s normal.

What sustains the process in the long term is the discipline and the construction of possible habits within the routine.

When the strategy is realistic, it is much easier to maintain constancy.

If you want to structure this in a more organized way in your routine, call me at the bio link. 🇧🇷Muita gente acredita que precisa estar motivada todos os dias para conseguir manter uma rotina saudável.
Mas a motivação oscila, e isso é normal.
O que sustenta o processo no longo prazo é a disciplina e a construção de hábitos possíveis dentro da rotina.
Quando a estratégia é realista, f**a muito mais fácil manter constância.
Se você quer estruturar isso de forma mais organizada na sua rotina, me chama no link da bio.

03/16/2026

What Does NBHWC Mean? You may have seen the term Health Coach before.

But did you know there is a board certif**ation for health and wellness coaching?

I am a Board-Certified Health & Wellness Coach (NBHWC).

This certif**ation represents professional training in:

• behavior change
• evidence-based coaching methods
• client-centered care
• sustainable habit formation

My role is not simply to tell people what to eat.

My work is to help clients understand their health, build realistic habits, and stay consistent with lifestyle changes.

I am also currently pursuing certif**ation in Lifestyle Medicine, which focuses on preventing and managing chronic disease through lifestyle interventions.

Health is not about quick fixes.
It’s about building habits that last.

03/15/2026

Why I Became a Health Coach:
For many years I worked in women’s health and saw the same pattern again and again.

Women would come to the doctor looking for answers about weight gain, fatigue, sleep problems, or hormone changes. Often the focus was only on medications — but many of the real solutions were connected to lifestyle.

That is what led me to deepen my work in nutrition and lifestyle medicine.

Today I am a Board-Certified Health & Wellness Coach (NBHWC) and I am also pursuing certif**ation in Lifestyle Medicine, focusing on evidence-based strategies like nutrition, movement, sleep, stress management, and social connection.

My goal is simple:
To help women build sustainable habits that support their metabolism, hormones, and long-term health.

Because health after 40 isn’t about restriction.
It’s about strategy.

If you are navigating perimenopause or menopause and want guidance, I’d love to help.

03/13/2026

🇺🇸For many Brazilians living in the USA, winter completely changes the routine.

Less sun, more time indoors, less movement.

When the heat returns, the body also asks for change.

It’s a great opportunity to resume habits, get back to moving and reorganize your diet.

A new cycle can begin now. 🇧🇷Para muitas brasileiras que vivem nos EUA, o inverno muda completamente a rotina.
Menos sol, mais tempo dentro de casa, menos movimento.
Quando o calor volta, o corpo também pede mudança.
É uma ótima oportunidade para retomar hábitos, voltar a se movimentar e reorganizar a alimentação.
Um novo ciclo pode começar agora.

03/12/2026

Our live tonight was a small glimpse of what we will experience in our upcoming Nourish and Breath event - a space for women to slow down, connect, and learn simple tools to support their health. If you missed the live, watch the replay and come join us for a beautiful evening of learning, connection, and self-care.
Friday, March 20th
Send me a message if you’d like the details

03/11/2026

🇧🇷Ler rótulos não é paranoia.
É estratégia.

Muitas escolhas “saudáveis” deixam de ser tão saudáveis quando você aprende a olhar:

✔️ Tamanho da porção
✔️ Quantas porções tem na embalagem
✔️ Lista de ingredientes (ordem importa!)
✔️ Açúcares escondidos
✔️ Quantidade de proteína e fibra

Não é sobre cortar tudo.
É sobre entender o que você está consumindo.

Quando você aprende a ler rótulos, você ganha autonomia.
E autonomia muda tudo.

Se quiser ajuda para aprender a fazer escolhas mais conscientes no seu dia a dia, pode me chamar. 🇺🇸Reading labels isn’t paranoia.
It’s strategy.

Many “healthy” choices stop being so healthy when you learn to check:

✔️ Serving size
✔️ Servings per container
✔️ Ingredient list (order matters!)
✔️ Hidden sugars
✔️ Protein and fiber content

It’s not about cutting everything out.
It’s about understanding what you’re actually eating.

When you learn how to read labels, you gain autonomy.
And autonomy changes everything.

If you’d like help making more intentional food choices, send me a message

03/06/2026

🇺🇸Soup can be full dinner, but it needs strategy.

What makes a meal satiating is not being hot.

It is to have adequate protein, fiber and nutritional density.

In winter, energy expenditure may even increase slightly to maintain body temperature. If the meal is weak, hunger appears later.

Always include:

Protein source

Assorted vegetables

Carbohydrate in the measure

Good fat in small quantities

This keeps blood glucose stable, reduces the desire for sweets at night and improves sleep quality.

If you want to put together a food plan adapted for winter and your routine, call me. Let’s structure your dinner the right way. 🇧🇷Sopa pode ser jantar completo, mas precisa de estratégia.
O que torna uma refeição saciante não é ser quente.
É ter proteína adequada, fibra e densidade nutricional.
No inverno, o gasto energético pode até aumentar levemente para manter temperatura corporal. Se a refeição é fraca, a fome aparece depois.
Inclua sempre:
Fonte de proteína
Legumes variados
Carboidrato na medida
Gordura boa em pequena quantidade
Isso mantém glicemia estável, reduz vontade de doce à noite e melhora qualidade do sono.
Se você quer montar um plano alimentar adaptado para o inverno e para sua rotina, me chama. Vamos estruturar seu jantar do jeito certo.

03/03/2026

🇧🇷As canetas para emagrecimento podem ajudar a reduzir o apetite, mas elas não substituem uma estratégia nutricional adequada.

Sem orientação, muitas pessoas:
• comem proteína insuficiente
• perdem massa muscular
• desenvolvem deficiências nutricionais
• recuperam o peso depois que param a medicação

O acompanhamento nutricional ajuda a garantir que a perda de peso aconteça de forma segura, saudável e sustentável.

Se você está usando ou pensando em usar essas medicações e quer fazer isso da forma certa, eu posso te ajudar.

📩 Me mande uma mensagem para saber mais sobre o acompanhamento.

🇺🇸Weight-loss injections can reduce appetite, but they don’t replace proper nutrition guidance.

Without support, many people:
• eat too little protein
• lose muscle mass
• develop nutritional deficiencies
• regain weight after stopping the medication

Nutrition coaching helps ensure that weight loss is healthy, sustainable, and protects your metabolism.

If you’re using or considering weight-loss injections and want to do it the right way, I’d be happy to help.

📩 Send me a message to learn more about my coaching programs.

03/01/2026

My family is my life ❤️

02/27/2026

🇧🇷A indústria alimentícia americana é mestre em marketing. E o rótulo é a primeira armadilha.
Eles sabem que ninguém lê direito. Então colocam 100 calorias em letras gigantes e escondem que aquilo é só meia porção.
Listam açúcar com 10 nomes diferentes pra nenhum aparecer como primeiro ingrediente.
Mas quando você sabe o que procurar, f**a fácil identif**ar.
Se você mora ou vai morar nos EUA, aprenda a decifrar antes de cair nas pegadinhas. Rótulo não mente. Mas ele definitivamente não facilita.

🇺🇸The American food industry is a master of marketing.
And the label is the first trap.

They know most people don’t read carefully.
So they print “100 calories” in huge letters — and hide that it’s only half a serving.

They list sugar under 10 different names so none of them appears as the first ingredient.

But once you know what to look for, it becomes easy to spot.

If you live — or are planning to live — in the U.S., learn how to decode labels before falling for the tricks.

Labels don’t lie.
But they definitely don’t make it easy.

Address

Charleston, SC

Telephone

+18433299256

Website

http://rossananutritionandlifestylecoaching.com/

Alerts

Be the first to know and let us send you an email when Rossana Guimaraes Health and Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Want your practice to be the top-listed Clinic in Charleston?