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Nutrition and Fitness with Randa

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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!

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! 🦃 🍁

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

Shibuya-ku, Tokyo