Nutrition and Fitness with Randa

ホーム
日本
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 emo

tional 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!

09/05/2026

Part 3 of 3 today. Pretending. If you missed part 1 on avoiding and part 2 on hiding — go back and read those first.

I used to pretend I should be able to figure my nutrition and my body on my own. I was a nutritionist helping other women do exactly that - how could I need help myself?

But pretending kept me stuck.

And it wasn’t until I got fully honest that anything actually changed. I have hired numerous coaches over the years and that’s not because I don’t know anything- it’s because getting eyes on what I’m not seeing and having someone to answer to makes a huge difference.

The women who stop pretending are the ones who surprise themselves the most.

Not because they suddenly had more willpower or more time or more information.

Because they finally stopped lying to themselves about what was actually going on.

If you’ve been reading this series and resonate with a lot of it, you already know what needs to change. You’re just not ready to say it out loud yet.

What if today was the day you did? 💕

DM me if you’re ready for coaching that goes beyond just the food and the workouts. I have 2 spots left for May and I would love one of them to be yours.

08/05/2026

I had a client who turned down every single invitation to a restaurant because she was terrified they’d be seated in a booth and she wouldn’t fit. She was hiding.

In my early 20’s, I hid because I wasn’t ready to take full responsibility for the changes I knew I needed to make.

And because I didn’t believe I had it in me to succeed. So it was easier to just not fully try.

These are the things nobody talks about. But I think it’s time we do.

If you missed yesterday’s post on avoiding — go back and read it first. And tomorrow we’re talking about pretending.

Swipe through. I have a feeling at least one of these will hit closer to home than you’d like 💕

👉DM me if you’re ready for coaching that gives you a full nutrition and fitness plan created by me specifically for you - not a template I hand to everyone - and that goes beyond just the food and the workouts to address what’s actually holding you back.

I have 2 1:1 spots open for May.

07/05/2026

This is part one of three and I want to begin with my own story.

In my early 20s I pretended food didn’t have as much of a hold on me as it did.

I hid how much I thought about my body and how dissatisfied I was with every inch of it.

And I avoided doing the things I knew would make the biggest difference. As badly as I wanted it, I wasn’t ready to sacrifice or feel uncomfortable.

Information wasn’t as easy to find back then.

Now? You have access to more information than ever.

And somehow that’s made it harder rather than easier.

Because the information is overwhelming, contradictory and paralyzing. So instead of starting, you scroll. Analyze. Compare. And wait for THE perfect plan.

Over the next three posts I want to talk about the three things I see holding you back more than anything else.

1️⃣ What you’re avoiding
2️⃣ What you’re hiding
3️⃣ And what you’re pretending is fine when it’s not

If even one of these makes you uncomfortable — good. That’s exactly where we start😆

05/05/2026

At 50 and in the middle of perimenopause, I am in the best shape of my life. More muscle than I have ever had. Stronger than I have ever been.

Has my body changed- a little more sagging skin here, some softness there- yes, for sure. And let’s not start on how hard it is to keep the glutes upright 😄

But I’m not aiming for a 20 year old body, I’m working on my best self.

It doesn’t happen “by accident”. And it doesn’t happen because I have some special advantage or more time than you.

It happened because I finally stopped following advice that wasn’t designed for where I am in life and started figuring out what actually works for a woman my age.

These are five things I actually live by.

Save this one. And if something here resonates, DM me. I would love to help you get there too 💕

23/04/2026

I’ve been saying this forever- the women I work with who see the best results aren’t doing anything complicated. They’re okay with repeating workouts and meals and basic habits.

This is one of those meals I love- stolen from

5 ingredients, 3 minutes (can be done the night before)…and it keeps you full for HOURS.

👉100g Greek yogurt + 1 scoop protein powder + 100g (frozen)fruit + 1 tbsp psyllium husk + a fat source (I do PB or walnuts)
Approx 350 calories, ~40g protein, 10g fiber

🤯The science behind eating the same breakfast every day is actually wild — people lose 40% more weight just from removing the decision.

And here’s what most people don’t know — your gut is most active in the morning.

It’s called the gastrocolic reflex, and it means fiber in the morning is actually absorbed and used the way it’s supposed to be. By dinner your digestion has slowed down.

High protein + high fiber first thing regulates your hunger hormones for the entire day. The 3pm or 9pm cravings that feel impossible to control start here, at breakfast!

Give it 7 days. Boring? Maybe. Effective? Absolutely 👊

21/04/2026

My go-to protein sources— and a few things I want to say about protein that don’t get said enough.

🥩 Ground beef or flank steak (as lean as possible)
🍗 (Ground or breast) Chicken and turkey (as lean as possible)
🍳 Eggs and egg whites
🐟 Tuna and albacore
🐟 Salmon
🍤 Shrimp
🥫 Canned chicken
🧀 Greek yogurt
🧀 Cottage cheese
🌭 Chicken sausage
🥤 Protein powder
➕ A few moderately processed protein products that help me stay on track and keep things interesting

Pick proteins you actually enjoy and build your meals around those first. Always ask yourself FIRST: “What is my protein?” You don’t need to eat all of them — you just need to find your go-tos and repeat them!

👉I used to cringe at the idea of eating a lot of animal protein. But when perimenopause hit and I had to cut back on dairy and eggs (gut issues) I started eating a lot more meat and chicken.

I was surprised that my cholesterol actually went down, my hair and nails started growing better, and my energy improved.

A lot of that came down to eating more protein and more balanced meals overall.

👉“Enough” protein looks different for everyone.
It depends on your size, your activity level, your workouts, your age. It is not one size fits all and anyone telling you otherwise is oversimplifying it.

👉And one more thing — if chasing a protein number means you’re crowding out fiber, vegetables, beans, energy giving carbs and heart protecting fats, we have a problem. Protein matters. A lot. But not to the detriment of everything else your body needs.

Balance is still the goal 😄

Follow along for real nutrition, fitness and health tips — especially if you’re a woman over 40 navigating all the things. You’ll fit right in here. 😊

17/04/2026

The hardest part of fat loss isn’t knowing what to do. Most of us already know.

These are the things I come back to personally and with every client I work with.

1️⃣ Believe that what feels impossible IS possible.
The women who get there aren’t more disciplined than you. They just decided to believe it was possible and never let go of that.

2️⃣ Accept that slower is better.
Losing too fast means losing muscle — and muscle is everything after 40. Slower preserves it while losing the fat.

3️⃣ Stop going back to what worked before.
Your body is different now. What worked at 35 is not the blueprint for 45. We do what works NOW.

4️⃣ Zoom out.
One bad day is not a bad week. One bad week is not a bad month. Look back and give yourself credit for still being here.

5️⃣ Have a plan for when life gets hard. Not if — when. The women who stay the course have already decided what they’ll do. They don’t figure it out in the moment.

6️⃣ Stop waiting to feel motivated.
Motivation shows up after you start. Build habits so consistent you don’t need to feel like doing it — you just do it.

7️⃣ Trust the process even when the scale doesn’t move. Results are happening even when you can’t see them. Muscle is being built. Hormones are regulating. Habits are forming. The scale is one data point. Keep going.

8️⃣ Let go of perfect.
Done imperfectly beats not done every single time.

If this hits home for you, I’m the fat loss coach you need to work with. I’d love to hear from you! 🙌

perimenopaus

23/03/2026

Are you eating healthy and still not losing weight?

We can't keep putting ALL the blame on aging and hormones. Yes, of course these play a role, but it's so often the portions of the "healthy" stuff nobody thinks to measure or understand the caloric impact of.

This is one of the most common things I see when I start working with new clients.

They come to me frustrated, convinced something is wrong with their body — and when we actually sit down and look at a typical day of eating together, the aha moments come quickly!

We don't have to change their whole way of eating to fix it — usually just a few small swaps and they're in a real deficit.

Swipe to see exactly how this plays out — a real healthy day of eating, where the calories are actually hiding, and how to trim it down without feeling like you're on a diet.

If this resonated, DM me "PLATEAU" — I work with women every day on exactly this.

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?

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.

住所

Local And Remote
Shibuya-ku, Tokyo

ウェブサイト

http://linktr.ee/randadinklerfitness, https://www.randadinkler.com/

アラート

Nutrition and Fitness with Randaがニュースとプロモを投稿した時に最初に知って当社にメールを送信する最初の人になりましょう。あなたのメールアドレスはその他の目的には使用されず、いつでもサブスクリプションを解除することができます。

ショートカット

注目

Openmind/オープンマインド
東京都渋谷区幡ヶ谷

あなたの診療所をクリニックのトップリストShibuya-kuにしたいですか?