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 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!

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! 🦃 🍁

19/11/2025

I can’t tell you how many times I hear, “I eat healthy but I’m not losing weight.”

Most women genuinely are doing their best.

They’re eating clean, watching portions, trying to make good choices.

But once you’re in your 40s, your body doesn’t respond the way it did at 30.

Things fluctuate more.

Weight jumps around for no obvious reason.

And it feels like you’re doing “everything right” without getting anywhere.

This is exactly what happened with the client in this carousel — and once we looked at her routine more closely, a few simple changes made a huge difference.

Hopefully this reminds you that all hope is not lost.

Sometimes we just need another set of eyes on what we’re doing.

Not because we’re “weak” — but because it’s hard to see our own blind spots when we’re so close to it.

It’s okay to get help.
It’s okay to try new ideas.
It’s okay to learn a different way of doing things that actually works for the stage of life you’re in.

✨My group coaching interest list is now open for January 2026. DM me if you want to be added.

18/11/2025

My daughter and I love finding and baking healthy recipes together 🥰

She came across this pumpkin dessert, and honestly… it felt like a big warm hug. We topped it with vanilla Halo Top, but it would be just as good on its own or with a little whipped cream.

Pumpkin is so good for us — lots of fiber, naturally sweet, filling, and packed with vitamins. It’s one of those things that tastes cozy and keeps you satisfied.

Let me know if you try it!

Pic is mine, recipe is from 🤍

🎉 Follow me for more simple meals and healthy ideas!

06/11/2025

Ever notice how when you’re truly hungry, any food sounds good — even something plain like chicken, eggs, or yogurt?

But when you’re “hungry” and only want chips, chocolate, or a snack… that’s usually not hunger.

That’s your brain looking for comfort, stimulation, or a break.

You’re probably bored.
Or stressed.
Or annoyed.
Or tired.
Or just looking for that little “hit” of reward.

Your BODY doesn’t ask for food when it needs a hug, a nap, or a break from your to-do list.

But your brain DOES.

So the next time you’re standing in front of the pantry, ask yourself: “Would I eat something protein-rich right now?”

If the answer’s no… you’re not hungry.
You’re seeking something else.

Try distracting yourself and holding out for 10-15 minutes. Then see if you still want to eat.

Half the time, that urge disappears — because it was never about food to begin with.

Follow me for more real talk and tips about your health, nutrition and workouts - especially if you’re over 40 like me 🎉🙌

23/10/2025

Midlife isn’t the end of your strong years — it’s the start of your best ones ✨

I’m just getting started.

Who’s joining me? 🎉

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

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?