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Nutrition and Fitness with Randa

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Shibuya-ku, Tokyo
Nutrition and Fitness with Randa

I’m passionate about helping people embrace healthier lifestyles so they can fully enjoy their families, friends, and everything life has to offer.

Helping women 40+ create healthy habits, feel confident, and thrive in life—one step at a time. 🌟
"When we are no longer able to change a situation, we are challenged to change ourselves." - Viktor Frankl With over 20 years of experience, I understand that weight loss isn’t just about food, and fitness isn’t just about exercise. My work—and my blog—are dedicated to empowering you to move past emotional and situational triggers and build lasting habits that set you up for lifelong success. Let’s work together to create a healthier, more fulfilling lifestyle for you!

10/03/2026

The last 11 days have felt like 11 years.

I’ll share more when I have the words, but for now my prayers are with my friends and the beautiful country of Bahrain.

As much as I’ve wanted donuts and cookies nonstop, I’ve really tried to keep my meals as nourishing as possible. It’s actually made a difference in how I’m handling the stress and uncertainty.

If anyone needs help in any way during this time, please don’t hesitate to message me. 🤍

25/02/2026

This is 50.

Training hard AND respecting recovery.
Eating for my goals AND eating like a human.
Having visible muscle AND normal body folds.
Being consistent without being rigid and feeling guilty.

Trust me, I’ve done the all-or-nothing thing.

If I couldn’t work out for an hour, I skipped it.
If I ate one brownie, I may as well eat 3.
If today wasn’t perfect, I’d “start fresh” tomorrow.

The rules. The pressure. The “on” and “off.” I literally lived this way for years.

What actually changed my body — and more importantly, my relationship with it — was finally using an approach that fit my REAL life: my schedule, my preferences, my personality, my hormones.

I stopped asking, “What’s THE perfect plan?”

And started asking, “What can I actually repeat— week after week, year after year- without feeling like I was always putting my life “on hold”?”

This is what strength and health look like in midlife- locked in but flexible. Structured but livable. Consistent without being obsessive.

If you’re tired of feeling like you have to choose between results or a life, this is your reminder: you don’t.

24/02/2026

An intermediate level ab session I’m doing right now — because midlife core training is a must.

2–3 rounds. Rest as needed between exercises.

Exercises👇
1️⃣Decline leg raises with hip lift (bench angled down, legs lower to lift + posterior tilt)
2️⃣ Ab rollouts (you can also use a Swiss ball)
3️⃣ Weighted sit-up + twist
4️⃣ Side plank leg pull-ins
- modify with knee crunches
- or drop the bottom knee and stay in a supported plank

We all store fat differently. Genetics decide where we tend to gain and lose first.

For me, it’s always been hips and thighs.

In perimenopause, even though my stomach can still look relatively flat some days, it’s definitely softer — and digestion, stress, and hormones absolutely affect how it looks day to day.

I train my core to:
👉 protect my back
👉support pelvic floor function
👉improve lifting, walking, and daily movement
👉and yes — I want to actually build the muscle underneath

That’s why I use load and a bigger range of motion, not endless crunches.

Seeing abs will always come down mostly to nutrition.

But building them requires training them like real muscles.

Right now I’m experimenting with training core on my rest days so it actually gets done 2–3x per week.

Curious — how often are you training your core?

14/02/2026

“It will never be easy. But it may never be easier than it is right now.”

This isn’t my quote, but it stopped me in my tracks.

Because I started thinking back.

At 15 — what if I had let body comparisons keep me from moving my body at all?

At 25 — what if I had let food obsession and body dysmorphia convince me that trying was pointless?

At 35 — what if I had looked at my postpartum body, the aches, the changes, and decided this is just how it is now?

At 45 — what if I had accepted “it’s your age” and never questioned what my changing hormones actually needed?

There was never a season where it was easy.

There was always something — stress, time, hormones, exhaustion, self-doubt.

But looking back, I can see this clearly-

every time I kept going, it was because I chose not to wait for the perfect moment.

There will always be work to do.

And there will always be reasons to put it off.

Waiting never makes it easier. It just keeps you right where you are.

08/02/2026

I trained my very first client in a tiny room on the top floor of my house.

I went back to school to become a nutritionist after losing the infamous “freshman 15” and realizing something important — I was fully in charge of my choices and how they shaped my body.

Helping women (and men) learn how to care for their bodies through food and movement — not punishment — was what I wanted to do.

Hundreds of clients, classes, programs, and courses later, it’s still my passion.

And getting to midlife?
It’s a gift 💃🏼

Here are a few things perimenopause has taught me.

Oh and #10?
When you walk the walk — not just talk the talk— magic happens 💫

What would you add to this list?

04/02/2026

So many women tell me they’re not hungry first thing in the morning. I used to feel the same way.

Starting in perimenopause, we begin noticing that things feel off — and skipping breakfast might be one of the reasons.

I used to wake up, make my ☕️, and go about my day.

But I started to feel that “2 PM slump” getting worse. All I wanted was sugar. I felt like I couldn’t “catch up” nutritionally.

Then, I connected the dots and started forcing myself to eat breakfast, even though I wasn’t hungry at first.

And what a difference! I didn’t get that afternoon crash, didn’t feel the need to rely on caffeine, my brain fog improved, and I wasn’t craving all the unhealthy things.

If you don’t eat something early, your blood sugar stays low, and that causes a ripple effect.

🍩 Your body starts looking for quick energy, which is when you crave caffeine, sugary or carb-heavy foods to get you through the morning.

When it comes to fat loss, instead of burning calories efficiently, your body ends up in “survival mode,” slowing things down.

Also, 👉 eating earlier in the evening can help your body wake up ready for food. Breakfast time is when your body needs energy, not in the evening.

➡️ Eating breakfast doesn’t have to be a big, fancy meal — even just something with at least 15g protein will make a huge difference in your energy, focus, and fat loss goals.

02/02/2026

A straightforward 20-minute full body workout for when you don’t have a lot of time 💪🏻

9 exercises
40 seconds work / 20 seconds rest
2 rounds

Each round is 9 minutes = 18 minutes total.
Add a quick warm-up and you’re done in 20 minutes 💥

One set of dumbbells only. I’m using 25 lb (11 kg).

Exercises👇
1️⃣ squat
2️⃣ alternating reverse lunges
3️⃣ squat to press
4️⃣ deadlift + bent-over row
5️⃣ chest press
6️⃣ glute bridge + 1½ pulse
7️⃣ russian twists
8️⃣ push-ups
9️⃣ high plank weight pull-throughs

📌Save this effective workout for busy days when you still want to train 🙌

13/01/2026

I’ve been home from our vacation for two weeks and still feel off.

Just feeling soft, puffy, and completely out of routine.

Too many processed snacky foods. More sugar and salt than usual. Amazing steps… but no lifting (this is huge).

My former self would have let this drag on way longer than it needed to- I’d feel guilty, I’d eat to make up for it, I’d keep saying “tomorrow”.

This time, I’m getting back to the basics I know will put me right back in the driver’s seat and feeling great by week’s end.

If you’re reading this thinking, “yep… that’s me,” DM me “PLAN” and I’ll let you know exactly how I can help you.

01/01/2026

It was my birthday yesterday, and I turned 50 🎉

I’m incredibly thankful to God for getting me here.

I didn’t want to do a big reflection or a dramatic “here’s everything I know now” post. But as I was thinking about this next decade, I realized a lot feels clearer than it used to.

Coaching women for years, living through different seasons of life, and learning how to take care of myself — not perfectly, but consistently — has taught me a lot.

About health. About boundaries. About patience. And about trusting the process, even when it’s uncomfortable.

These aren’t rules or a checklist. They’re just things that have stuck with me over time.

Take what resonates. Leave what doesn’t.

If you’re in your 40s, 50s, or heading there, I hope something here feels helpful for where you are right now.

Thanks for being here and sharing this space with me. I appreciate you! 🫶🏻

25/12/2025

Grateful for time together, new memories, and a little holiday magic in Japan 🇯🇵

Wishing you and yours a peaceful, happy holiday season — and thank you for being here with me. 🤍

07/12/2025

It’s been a while since I’ve posted a workout, so here’s the leg + glute session I did today.

I wanted something I could do at home, that still challenged my lower body but also gave me a good conditioning hit — a break from my usual heavy strength days, but still really effective.

I used a simple structure:
Two strength moves — 3 rounds — quick finisher.

It’s efficient, it burns (in a good way), and it’s PERFECT for women 40+ who want strength + cardio mixed.

Save this one for your next workout — the structure so fun and effective💪🔥

THE WORKOUT

Complete each pair for 3 rounds, then do the finisher 3 times. Rest as needed between supersets.

Set 1
• Deadlifts (100lbs))— 12–15
• Banded Hip Thrusts — 15 reps with a 2-second pause at the top
Finisher: 10 Box Jumps — 20 sec rest between sets

Set 2
• Elevated Squats (40’s) — 12 reps
• Single-Leg Banded Bridges — 15 each side
Finisher: 20 Kettlebell Swings — 20 sec rest between

Set 3
• Standing Plate Abductions (25Lbs) — 15 each side (squeeze that standing glute!)
• Weighted Wall Sit Hold (35lb)— 60 seconds
Finisher: Jump Rope — 30–60 reps with 20 sec rest between

And if you want more workouts built for women 40+, tell me in the comments💪🏻💛

27/11/2025

Holiday food used to stress me out so much…

I know how hard the holidays can be. All that food, wondering what I should eat, what if I ate too much, and omg I’m going to gain so much weight.

✨The truth is, eating during the holidays really comes down to understanding two things:

👉how your body actually works (one meal isn’t going to change anything)…
👉 and your relationship with and to food.

When you’re stressed around food, you go into ‘all-or-nothing’ mode, and that’s when overeating usually happens.

So I hope these tips help!

PS. And I forgot to add this to the slides — eat to about 80% fullness. Put your fork down through the meal and check in. End the meal not stuffed, just comfortably satisfied. It makes such a difference!!

Happy Thanksgiving friends! 🦃 🍁

住所

Shibuya-ku, Tokyo