House of Health by Pamelyn

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Franklin, TN
House of Health by Pamelyn

A certified health coach helping women get their GROOVE back + feel sexy again through weight training, nutrition, mindset and gut health.

I'm Pamelyn Rocco, a health and wellness coach, guiding busy WOMEN and MOMS on how to get their GROOVE back and feel their best through the right combo of nutrition, resistance training, mindset, hormonal balance and gut health.

01/17/2026

🏋🏼‍♀️Everyone says lift heavy… but no one explains where to start. 🤷‍♀️

For most women, strength work should live in the 8–12 rep range with 3 sets per exercise — where the last 2–3 reps feel hard, slow, and require focus.

So here’s the simplest way to know if your weights are right — step by step:⬇️

Step 1️⃣: Start lighter than you think especially if you’re unsure. This is about learning your body, not proving anything.

Step 2️⃣: Do one set aiming for 8–12 reps. Focus on control, not speed.

Step 3️⃣: If you can easily get more than 12 reps, the weight isn’t heavy enough for you, so . . .

Step 4️⃣: Increase the weight for your second set. You should not be able to repeat the same reps on the next set once your muscles are fatigued.

If you lift 12 reps on set one
and only get 8–9 on set two — that’s a good thing.
That’s muscle doing its job.

When the reps feel easy → you’re under-loading.
When form falls apart → you’re overdoing it.

Step 5️⃣: When you can hit the top of your rep range
with good form across all sets — it’s time to increase the weight again.

Not dramatically. Just enough to challenge your muscles again.

This is how progress is built and what we call Progressive Overload: Challenge → adapt → repeat.
Lifting heavy isn’t about suffering.

It’s about continually giving your body a reason to change.

❓If you want a done-for-you plan that you can follow in my exclusive client only app with custom macros and calories to ensure you maximizing your muscle building potential then join my EVERY WOMAN Weights & Wellness Club! 💪

Message me CLUB and I’ll send you the link + an awesome discount thru 12/1.

01/15/2026

✨WOW WEDNESDAY

Welcome to my new series where I show you Client Transformations and what it actually looks like to lose fat and gain muscle aesthetically vs. on the scale vs. inches lost.

Client stats:
5’2”
126 lbs. ➡️ 110 lbs.
Waist: 31” ➡️ 23.5” = 25 lbs. of fat
Muscle Gained = 7-10 lbs.

If this resonates with you DM me. 🤍

01/09/2026

2025 was loud and proud. Not in the flashy way—but in the way that actually matters to me.

This year I worked with hundreds of women—who decided they were done starting over and ready to start building. (Zoom in on the beautiful comments as I am so grateful for each and every one of them.)

✨ 579 women went through Foundations
✨ 147 women reclaimed themselves inside Bringing Sexy Back
✨ 231 members showed up inside The Every Woman Weights & Wellness Club
✨ 15 private 1:1 clients went all-in on long-term transformation
✨ 824 workshops + 1,484 masterclass seats filled
✨ 5 speaking engagements & 7 podcast conversations
✨ 24.8 million views & over 1 million accounts reached

And collectively…
• 5,756 inches lost
• 13,000+ pounds released
• 3,000+ pounds of muscle built
• Confidence rebuilt in ways no scale could ever measure

The average age? 43.2.
The common thread? Women finally choosing a plan that works with their body—not against it.

The real flex of 2025 wasn’t what I did for myself.
It was the women who said, “This is my time,” and followed through.

And if you’re reading this wondering if you waited too long…no way!

I want to see you in the 2026 recap. 💫
This work lasts. And it’s just getting started.

🤍 Pamelyn

01/03/2026

I’ve had a lot of honest conversations with women this week.

1️⃣About partners who aren’t on board. 2️⃣Kids’ schedules that never slow down. 3️⃣Work, stress, timing, hormones, life.

And listen — those things are real. They can make it harder.
But they don’t make it impossible.
Because at the end of the day, no one else can do this for you.

A pill won’t make you healthy. A supportive partner can’t lift the weights for you. A perfect schedule won’t magically change your habits.

This only works when you decide: this is the life I want.
And then you start showing up for it — imperfectly, consistently, on your terms.

🙌🏻Give me a woman in her 40s balancing the world on her shoulders and my money is on you all day long. You get it done. When it’s hard. When no one is watching. Behind the scenes making everything run for everyone else.

My job is to take the overwhelm out of atleast one thing for you so you can have a solid plan and the confidence knowing that if you put in the work you will see and feel results. My gift to you is peace of mind. The rest is up to you.

Tell me what you struggle with the most and I promise you we can find a solution. I’m always here for you in DMs. 💪

12/29/2025

Your metabolism isn’t broken.
It’s adapted.

And that distinction matters — because broken implies something permanent.

Adaptation means your body did exactly what it was designed to do under pressure.

Years of:
• Eating too little
• Doing too much cardio
• Training without progression
• Living in chronic stress

…teach the body to conserve energy, downshift output, and prioritize survival.

That’s metabolic adaptation.

The good news?
Adaptation is reversible.
But not by doing more of what caused it in the first place.

That’s why I don’t teach restriction in my coaching programs.
I teach rebuilding — strategically.

My F.I.R.E. Method™ exists for one reason:
to signal safety to your body again so it can stop resisting change.

🔥 Fuel enough to reduce stress and support hormones
🔥 Intensify strength training to rebuild lean muscle and
metabolic demand
🔥 Recover so cortisol isn’t running the show
🔥 Evolve into a body that works with you

When the metabolism is supported first,
fat loss stops being a fight and becomes the byproduct.

No shortcuts.
No chaos.
No blaming your body.
Just science, strategy, and consistency — done in the right order.

👇
Say hi if you’re ready to rebuild instead of restrict.

Save this if “broken metabolism” has been your story and let’s rewrite it.

11/21/2025

Did you know these two collagen powerhouses were made to work together? 🤍

✨Multi Collagen Advanced Lean — cinnamon-spiced goodness that helps curb cravings while supporting lean muscle mass & strength.

✨Multi Collagen Protein — your go-to for glowing skin, healthy hair & nails, joint comfort, and gut support.
Together (one scoop each), they deliver 23g of protein per day and 10 types of collagen from multiple sources — for full-body results that start from within. 🌿

💫Both include: • 100% DV of Vitamin C • Up to 2 billion CFUs of SBO probiotics for digestive support • Fermented eggshell membrane collagen for advanced benefits

💥BLACK FRIDAY SALE — 30% OFF SITEWIDE and free shipping (yes, even bundles like this one). Stock up now and stack your results.

🛍️Use code: BLACKFRIDAY 

⚡️Sale ends soon — treat your future self to a stronger, smoother, more radiant you.

Ancient Nutrition Paid Partner

11/18/2025

If you want to thrive in perimenopause — not just survive it (what’s the fun in that?!) — these 3 things matter more than anything else.

1️⃣ Hormone Replacement Therapy (evidence-based, not fear-based)
Hormones influence sleep, mood, muscle, metabolism, libido, recovery, stress tolerance, and confidence. Supporting them isn’t about “fixing aging” — it’s about understanding physiology and protecting quality of life. Advocate and research for yourself if you feel off.

2️⃣ Weight Training (with progressive overload)
Cardio has its place and I’m all for it, but strength training is what: • increases metabolism • protects bone density • builds muscle for insulin + hormone balance • supports longevity and independence Aging well and lifting weights are not separate strategies — they’re the same.

3️⃣ Nourish Your Body (not just fuel it)
Midlife isn’t the time to under-eat or shrink yourself. Women need: • protein for muscle + metabolism • carbs for thyroid + energy • healthy fats for hormones
 This is the season to support your body — not deprive it.
None of these are quick fixes. They are compound decisions that build a stronger, calmer, energized, confident version of you — year after year.

Women aren’t meant to fade during perimenopause. We’re meant to adapt, evolve and thrive with the right support.

I’m not anti-aging. I’m pro-women living fully! And I’m just getting started!❤️

Address

Franklin, TN
37064, 37065, 37067, 37068, 37069

Website

https://houseofhealthbypamelyn.com/

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