RX Fitness by Heidi, LLC

12/08/2025

Another year has come and gone, “Tis’ the season to be Jolly”…not always! Holidays can be very difficult for some, due to a variety of different reasons. CARE, COMPASSION, PATIENCE & GRATEFUL are a few things I try to keep in the forefront when thinking about the holidays. Check out this GRATEFUL LIVING article for tips on how to live gratefully during the holidays.
I’m here for you too to help you navigate the challenges you’re facing this holiday season. Call/text (623-455-1185) or email (heidikusa@gmail.com) me, anytime day or night…I’m happy to talk with you (or meet) about your high’s and low’s, because that’s life and I’m here for you!
Personally, THIS HOLIDAY season is extremely difficult again. My first Thanksgiving without my Mom. The one year anniversary of her death. Christmas without Mom too. Connecting with you online, working with my Personal Training clients in-person and on ZOOM, and spending time with family & friends have all been BLESSINGS that have helped me manage! So, THANK YOU!!
I’ll finish the year once again FOCUSING on ME and MY SELF CARE, so this is my last article to share in 2025. I will continue to work Personal Training and as a Starbucks barista, always enjoying those connections. I’ll spend Christmas week with Grace & her family! I’ll connect virtually with Nicole and help her ring in the New Year in Sydney Australia (via FaceTime).
I hope (and pray) that you too can find time for SELF CARE.
Let’s FINISH THE YEAR STRONG!
MAKE it a Great Day!

No content in this article should ever be used as a substitute for direct medical advice from your doctor or other qualified expert or clinician Talk to your doctor FIRST before starting an exercise regimen.

Holidays can awaken all kinds of emotions and memories. Here are some reminders for navigating the holidays with a grateful orientation.

12/04/2025

Maintaining your RANGE of MOTION and flexibility is important AT ALL AGES regardless of whether you have arthritis or not. If you don’t move it, then Yes, you’ll lose it. Check out this HARVARD HEALTH article for their TOP 4 Exercises to improve your range of motion! Better yet, call/text (623-455-1185) or email (heidikusa@gmail.com) me and let’s talk about what maintaining and increasing your flexibility and RANGE of MOTION based on YOUR UNIQUE BODY. Please use your COMPLIMENTARY Personal Training Session. Contact me TODAY!
MAKE it a Great Day!

No content in this article should ever be used as a substitute for direct medical advice from your doctor or other qualified expert or clinician Talk to your doctor FIRST before starting an exercise regimen.

The pain and stiffness of arthritis can make it difficult to perform the daily tasks most people take for granted, from putting on socks to cooking dinner. Fortunately, stretches and range-of-motion exercises can help improve the mobility and flexibility of your joints. To increase your range of mot...

12/01/2025

I hate articles that use the word “senior” or “mature adults” or “older adults” in their title. The truth is, it doesn’t MATTER your AGE, we are ALL GETTING OLDER! Whew, thanks for letting me get that off my chest.
Now, I do believe you should still check out this MEDICINE NET article because they have great recommendations at any age for improving your core, balance and strength. To be smart though, you need a health & wellness plan that addresses YOUR NEEDS for YOUR UNIQUE BODY. So call/text (623-455-1185) or email (heidikusa@gmail.com) me and let’s talk about what that means for YOU! Please use your COMPLIMENTARY Personal Training Session. Contact me TODAY!
MAKE it a Great Day!

No content in this article should ever be used as a substitute for direct medical advice from your doctor or other qualified expert or clinician Talk to your doctor FIRST before starting an exercise regimen.

Exercise for seniors is important for healthy and successful aging. Learn what happens to our bodies as we age, how to start exercising, and the benefits of exercising as a senior.

11/27/2025

I’ve said it before, I’ll say it again…I am THANKFUL for YOU!
As we enter Thanksgiving Week, it seems natural to me to focus on being GRATEFUL & THANKFUL. I am grateful & thankful for my family, my friends and for each one of you! I am grateful & thankful for my HEALTH & WELLNESS, things we should not take for granted. Being grateful & thankful are choices we get to make, but also require some practice. Check out this MINDFUL article for their help in PRACTICING GRATITUDE. If you have a minute, I would like to personally express my GRATITUDE for YOU, so call/text (623-455-1185) or email me (heidikusa@gmail.com).
THANK YOU My Friends for being You!
MAKE it a Great Day!

No content in this article should ever be used as a substitute for direct medical advice from your doctor or other qualified expert or clinician Talk to your doctor FIRST before starting an exercise regimen.

Practicing gratitude has incredible effects, from improving our mental health to boosting our relationships with others. Explore ways you can be more appreciative in our mindful guide to gratitude.

11/24/2025

With Thanksgiving right around the corner, let’s face it, not all Carb are created equal! Yes, we need them for energy and we need more of the good carbs and less of the bad carbs. (I’m happy to say that my FAV SNACK is a good carb!!!)
Good, bad, huh, seems confusing? Check out this WEB MD article that helps simplify the eating of healthy carbs! But your health & wellness requires more than just EATIN GOOD CARBS! Call/text (623-455-1185) or email (heidikusa@gmail.com) me so we can MAKE A PLAN for YOUR OVERALL HEALTH & WELLNESS!
Let’s use your COMPLIMENTARY Personal Training Session.
Contact me TODAY!
MAKE it a Great Day!

No content in this article should ever be used as a substitute for direct medical advice from your doctor or other qualified expert or clinician Talk to your doctor FIRST before starting an exercise regimen.

WebMD shows you how to choose the healthiest carbs, including examples of simple carbs and complex carbs.

11/20/2025

Wow, this ASFA article hits most of my HOT TIPS to MAINTAINING MOBILITY! It doesn’t matter your age though, if you don’t WORK at maintaining mobility, it doesn’t just magically happen. And YES, we should WORK on MOBILITY at ALL AGES. Please call/text (623-455-1185) or email (heidikusa@gmail.com) me..I would love to work WITH YOU on your mobility and health & wellness. Even if you simply need/want help with “the technique” to getting down and up from the floor, I’m here for you! We can use your COMPLIMENTARY Personal Training session! Contact me TODAY!
MAKE it a Great Day!

No content in this article should ever be used as a substitute for direct medical advice from your doctor or other qualified expert or clinician Talk to your doctor FIRST before starting an exercise regimen.

Discover essential tips to maintain mobility in old age and stay active. Learn strategies for a healthier, more engaged life. Read more!

11/17/2025

I think I'm doing pretty well in the aging department. I even took this test and found that I needed to subtract 2 pts. (1 each for going down and getting up). I’m pretty sure that my arthritic knee’s were the contributing factors in each case. There’s more though than THIS TEST to a “health & wellness” check for YOUR UNIQUE BODY. Call/text (623-455-1185) or email (heidikusa@gmail.com) me and let’s talk about YOUR HEALTH and your wellness as you age. Heck, besides your health, if you don’t know the proper TECHNIQUE, getting up and down from the floor IS a challenge. Regardless, use your COMPLIMENTARY Personal Training Session. Contact me TODAY!
MAKE it a Great Day!

No content in this article should ever be used as a substitute for direct medical advice from your doctor or other qualified expert or clinician Talk to your doctor FIRST before starting an exercise regimen.

Even if you visit the gym regularly and follow a strict diet, it can be challenging to determine how well you’re aging. Thankfully, you can do a quick fitness test from the comfort of your home, and it only takes five seconds of your valuable time.

11/13/2025

Yes, I too suffer from waking up at night and having trouble getting back to sleep. I like most of what this WEB MD article has to say about “TIPS to GET BACK TO SLEEP”. I disagree though with #5 because doing “this” has actually helped me get back to sleep. On occasion I have done #7 and it works and I’ve used a few more of their tips too. Mostly though, I turn to prayer for OTHER PEOPLE and this helps calm my mind and take the focus off of me!
In THIS CASE I want to help “put you to sleep”, if I haven't already!! So call/text (623-455-1185) or email (heidikusa@gmail.com) me and let’s talk. Use your COMPLIMENTARY Personal Training. Contact me TODAY!
MAKE it a Great Day!

No content in this article should ever be used as a substitute for direct medical advice from your doctor or other qualified expert or clinician Talk to your doctor FIRST before starting an exercise regimen.

Wide awake in the middle of the night? These tips will help you peacefully drift back to sleep.

11/11/2025

VETERANS Day – November 11th when we THANK those who have served in the United States Armed Forces.
Today I say, THANK YOU Veterans, for your service!
Thank You to the Families of Veterans for your support!
To learn more about the history of Veterans Day, check out this VETERANS AFFAIRS article.
MAKE it a Great Day!

History of Veterans Day

11/10/2025

You’ve probably heard this before…WALK IT OUT! Yep, walking can be good to help manage back pain. Sitting puts 12x’s the pressure on your back, so getting up and moving makes sense to help manage your stiff & sore back. This ALL HEALTHY article which researched the benefits of walking.

✥ Fitness
WALK IT OUT

A Real Pain: Chronic lower back pain is the most frequently reported cause of disability, with about 13% of U.S. patients saying they experience it. Often chalked up to getting older, back pain doesn’t have to be your reality.
The Study: A new study out of the Norwegian University of Science and Technology found that walking more reduces low back pain. The study monitored more than 11,000 participants, and the results were clear. Walking more than 100 minutes per day was associated with a 23% lower risk of chronic back pain than walking for less than 78 minutes per day.
The Takeaway: This study reinforces the importance of regular physical activity in the prevention of chronic pain. It also emphasizes the fact that exercise needn’t be ultra-high-intensity or overcomplicated. Keep it simple and go for a walk!
Keep In Mind: Notably, walking faster wasn’t a key determinant of this outcome. While the researchers did find that higher-intensity walking bolstered the protective effect, it was not as significant as the overall volume of walking. This means that even a leisurely stroll can protect you from developing back pain.

To determine the BEST WAY FOR YOU to include WALKING on your health & wellness journey, call/text (623-455-1185) or email (heidikusa@gmail.com) me. Use your COMPLIMENTARY Personal Training Session. Contact me TODAY!
MAKE it a Great Day!

No content in this article should ever be used as a substitute for direct medical advice from your doctor or other qualified expert or clinician Talk to your doctor FIRST before starting an exercise regimen.

11/06/2025

Officially Jimmy Buffett Day is in August, BUT I want it to be TODAY. Jimmy really knew how to relax and REDUCE HIS STRESS. With my upcoming MANAGING STRESS Workshop, it seemed appropriate to highlight Jimmy’s advice. Yes, one way to manage stress is Jimmy’s mantra, “Breathe in, breathe out, move on!”
Here are some of his additional words of wisdom…

Jimmy Buffett Day
Some advice to others from a fellow aging fella…
1. “Take naps like they’re happy hour.” Don’t let anyone shame you for nodding off. Naps are nature’s way of giving you a little slice of paradise.
2. “Remember: sand in your shoes is better than snow in your driveway.” If retirement hasn’t taught you to be a snowbird yet, well, what’re you waitin’ for?
3. “When in doubt, flip-flop it out.” Ditch the fancy shoes. Life’s too short for anything that’s not comfortable.
4. “Drink your margaritas frozen and your coffee lukewarm.” Hot coffee’s for people with somewhere to be, sip yours slow and take it easy.
5. “You’re only as old as the friends you call to bail you out.” Keep a few rowdy buddies around. Who says mischief has an age limit?
6. “Forget the beach body. Just make sure your hat has a good brim.” Cover up, sunscreen up, and enjoy the beach—life’s better with a good tan and no sunburn.
7. “Don’t worry about remembering anyone’s name. Just call everybody ‘buddy’ or ‘darlin’.” Works like a charm and keeps the peace.
8. “Splurge on the good guacamole, your kids can fight over the will.” Why save all the fun for later? Enjoy it now. Life’s short, guac is extra, so live a little.
9. “If you can’t change it, paint it a wild color.” Bored with the porch? Paint it turquoise. Who says a little color can’t fix the soul?
10. “Dancing’s for everyone. Just give ‘em a warning if you’re goin’ to do the twist.” Loosen up the hips and keep a sense of humor, you’re never too old for a little boogie.
11. “Trade secrets for good stories.” At this age, there’s no need to keep all those secrets. Tell those tales, embellish a little, make ‘em laugh.
12. “Smile lines are just proof you’ve lived right.” Wear those wrinkles with pride, they’re a souvenir from the ride.
13. “Always carry two things: reading glasses and a sense of humor.” Life’s clearer with both.
14. “Go barefoot whenever you can.” Life’s more fun with sand between your toes and grass under your feet.
15. “Tell your kids you’re off to chase the sunset.” They may think you’re joking, but there’s magic in those last golden rays. Chase ‘em, catch ‘em, soak it all in.
Let the adventures continue, keep the laughter loud, and remember Parrotheads, paradise is wherever you decide to sit down with a smile.

If you’re interested, I would LOVE TO MEET WITH YOU and fulfill his advice on #4!
Or SIGN UP TODAY for my MANAGING STRESS Workshop…on the Member website or Invited app…or
call/text (623-455-1185) or email (heidikusa@gmail.com) me you Parrotheads!
I KNOW Jimmy would also recommend that you SIGN UP and/or Contact me TODAY!
MAKE it a Great Day!

No content in this article should ever be used as a substitute for direct medical advice from your doctor or other qualified expert or clinician Talk to your doctor FIRST before starting an exercise regimen.

11/04/2025

Now I’m not normally the type of person who promotes SNACKING, but in this case, it might just be what YOU NEED TO DO! Check out this MEDICAL NEWS TODAY article for the research results and recommendations on “EXERCISE SNACKING”! As the article states though, it’s important to TAYLOR YOUR “EXERCISE SNACKING” ROUTINE to your unique body’s need & goals. In which case, call/text (623-455-1185) or email (heidikusa@gmail.com) me and let’s create a SNACK PLAN TOGETHER! Use your COMPLIMENTARY Personal Training Session. Contact me TODAY!

No content in this article should ever be used as a substitute for direct medical advice from your doctor or other qualified expert or clinician Talk to your doctor FIRST before starting an exercise regimen.

Short bursts of exercise of around 5 minutes twice a day could help improve heart and lung function, new research suggests.