Hammer Health and Fitness

Hammer Health and Fitness Certified: Fitness Trainer, Health & Wellness, Nutrition, Weight Mgmt, SeniorFIT, The MaxPAC!

Ladies! 📢 Did you know that gut health is responsible for our mood swings and hormonal imbalance?Here are 3 Key Points t...
08/06/2025

Ladies! 📢 Did you know that gut health is responsible for our mood swings and hormonal imbalance?

Here are 3 Key Points to note when it comes to your Gut Health:

🧠 GUT FEELING = MOOD HEALING!

90% of your Serotonin (the happy hormone) is made in your gut. A balanced microbiome means better mood, less stress, and more hormonal harmony.

🌸 YOUR GUT TALKS TO YOUR HORMONES!

The Estrobolome—a group of gut bacteria—helps regulate estrogen levels. When it’s off, you may feel it in PMS, PCOS, or mood swings. Feed your gut = balance your hormones.

💃 MENSTRUAL MOOD SWINGS? START A GUT CHECK!

From your period to menopause, your gut plays a starring role in how your hormones behave. Heal your gut and feel the shift—mentally and physically.

🗒️ Do your own research on gut health if you think you're experiencing a shift in your mood and hormones. It is always best to stay informed so you can take charge of your health!

August is National Wellness Month!! 🧘‍♀️As summer winds down, we begin to focus our priorities more on work and back to ...
08/04/2025

August is National Wellness Month!! 🧘‍♀️

As summer winds down, we begin to focus our priorities more on work and back to school with our kids - which often lessens our focus and priority on our own health goals.

However, we must ALWAYS keep ourselves healthy, strong, and feeling vibrant to be able to DO all the things we do in our lives! Our “BEST SELF” can’t show up to the task at hand if we are weak and tired.

To keep ourselves on track, I’ve put together a fun and energizing 4-Week Summer Reset Wellness Challenge to help us take simple, healthy actions every day!

This all-in-one program blends Fitness, Food, and Feeling Good together to refresh your body, mind, and spirit.

Repeating your favorite ones will build wonderful lifetime habits that will lead to greater personal health, strength, and happiness!

**Happiness looks good on you! 💜

XOXO ANDREA 😉

Just 20 minutes of physical activity can improve memory and cognitive performance. Your brain loves movement as much as ...
08/01/2025

Just 20 minutes of physical activity can improve memory and cognitive performance. Your brain loves movement as much as your body does!

Hi Friends! 👋 I am Andrea Hammer, a certified expert in fitness, nutrition, health & wellness, and exercise science.I cr...
07/30/2025

Hi Friends! 👋 I am Andrea Hammer, a certified expert in fitness, nutrition, health & wellness, and exercise science.

I created and designed The MaxPAC® (Maximum Power And Core) to be functional fitness and strength training equipment.

💪 Strength, Conditioning, Toning, Muscle Development...
The benefits of The MaxPAC® are endless!

Get your set of The MaxPAC® today!! ⬇️ ⬇️ ⬇️
https://products.themaxpac.com/

Success comes from how well you manage and grow from what you have — not from what you lack.Your success depends on your...
07/28/2025

Success comes from how well you manage and grow from what you have — not from what you lack.

Your success depends on your response to whatever life throws at you.

Feeling good isn’t just about fitness and food. It’s about mental and emotional balance too.Here are a few ways to keep ...
07/25/2025

Feeling good isn’t just about fitness and food. It’s about mental and emotional balance too.

Here are a few ways to keep a positive outlook on life!

Mind and Body Wellness: “Soothing” Practices ⬇️

🦋 Morning Meditations:
Be AWARE of your first INTENTIONAL Breath! Lift your chest! Fill your lungs! and “Open your Heart”. Start your day with a calm mind, clear focus, and a “Happiness” thought.

🦋 Mindful Activity:
Watch a beautiful sunrise. Go for a walk in a park or on the beach. Read a prayer. Listen to the birds chirping. Pet your Pet!

🦋 Gratitude Journaling:
Reflect on all the little pleasures you are grateful for.

🦋 Hug someone you Love:
Strengthen your bonds, and sense of belonging.

🦋 Sound Sleep:
Get a rest-FULL night of deep ZZZ’s. Turn off all electronics, take a soothing Epsom salts bath with lavender essential oil, darken and cool the room, wear comfy jammies, and drink a cup of chamomile tea.

07/23/2025

A strong grip is essential for performing many basic physical activities of daily living such as:

💪 Lifting objects
💪 Moving furniture
💪Carrying groceries, laundry, and our kids!

It is also a solid foundation for athletic performance in many sports:

🏋️ Weightlifting
🏌️‍♀️Golf
🏓 Tennis
⚾ Baseball
⚽ Football
🤸 Gymnastics
🥋Martial arts and many more

Oftentimes, we neglect to train our GRIP STRENGTH, which is so important for functional use. If you are someone who has a weak grip, you definitely need to try The MaxPAC®! It will significantly improve your finger, fist, wrist, and forearm strength!

AND…They are safe, easy, and flexible to use in any type of workout!

Get yours now and train your grip with The MaxPAC®: ⬇️
https://products.themaxpac.com/

The Gluteus Maximus , or “glutes” as we call them are located in the buttocks. 🦵They are a powerful muscle responsible f...
07/21/2025

The Gluteus Maximus , or “glutes” as we call them are located in the buttocks. 🦵

They are a powerful muscle responsible for hip extension, thigh rotation, and maintaining an upright posture. It is not only one of the largest muscles, but also one of the strongest muscles in the body.

This muscle is primarily involved in activities such as walking, running, climbing stairs, and jumping. It helps stabilize the pelvis and supports the body when standing upright.

It plays a crucial role in activities that require power and force, such as lifting heavy objects and pushing off during movements like sprinting or jumping. Strong butt muscles also help prevent lower back pain and knee injuries, too.

So, make sure to add some Squats, Lunges, Hip Thrusts, Box Step-Ups, Balancing Leg Lifts, Single-Leg Dead Lifts, Glute Bridges. Include The MaxPAC® as your weight challenge for greater b***y strength!

Follow me for more information about health and fitness!

You can also visit my website:
🌐 www.hammerhealthandfitness.com

Positive self-talk creates a powerful shift within you and to others you meet in life.
07/18/2025

Positive self-talk creates a powerful shift within you and to others you meet in life.

07/16/2025

Stretching the body after waking up is the best way to loosen the stiff muscles in our body.

Make it a daily practice, just like brushing your teeth!

You can do it right out of your bed to greet your day, or as warm up for your morning workout.

Incorporate The MaxPAC® to really get that deep stretch! And, remember to breathe throughout your stretch! 🧘‍♀️

💪🏻 www.themaxpac.com

My, how time does fly!! 😳 Half the year has gone by! 🫣How are YOUR goals coming along?Did you incorporate some FUN in do...
07/14/2025

My, how time does fly!! 😳 Half the year has gone by! 🫣

How are YOUR goals coming along?

Did you incorporate some FUN in doing them? 😄

Whether backyard barbeques, pool parties, or local parks, family and friends get together to enjoy our Independence Day, let’s splash or dash to burn some calories!

Swap the hotdog for grilled chicken. These health tweaks will make our heart and body feel more alive! Let’s honor our best selves as we honor our country! 🇺🇲

Also, this month are two lesser known themes for July:
📌 World Chocolate Day (July 7th)
📌 “Connect and Care, Cheer Up the Lonely Day” (July 11th)

I see all of these as an amazing opportunity to combine all these events in one! Invite someone who may feel isolated and need a friend- to YOUR fun gathering.

Bring some healthy organic dark chocolate for dessert, as you all get together!! 🍫

XOXO Andrea

PS: I am here to guide you all the way to your goals! 💜

Feel free to contact me with any questions or concerns:
📧 andrea@hammerhealthandfitness.com

Last July 7th, we celebrated World Chocolate Day!! YAYY! 🍫Organic Dark Chocolate is my FAVORITE Treat! 😋Enjoyed in moder...
07/11/2025

Last July 7th, we celebrated World Chocolate Day!! YAYY! 🍫

Organic Dark Chocolate is my FAVORITE Treat! 😋

Enjoyed in moderation, here are a few Delicious and Nutritious benefits! (from Healthline).

Dark Chocolate, with high cocoa content (70% or more) is:

✅ High in antioxidants (which protect against cell damage)

✅ Has lots of minerals (magnesium, iron, zinc, manganese, potassium, selenium)

✅ Can help improve blood glucose levels (more fiber & flavonoids, and less sugar than milk chocolate)

✅ Improved blood flow to the brain (Flavonoids increase blood flow to the brain, potentially enhancing memory and cognitive function)

✅ Boost mood and brain health ( releases endorphins and serotonin, brain neurotransmitters associated with mood regulation and happiness)

** I am ALWAYS happier when I eat dark chocolate! LOLOL! 😊😊😊

Here are a few healthier alternatives to get your chocolate fix! Swipe left. 👉

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