RX Fitness by Heidi, LLC

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.

11/03/2025

You’re INVITED to my MANAGING STRESS Workshop!! We’ll address the many forms of stress in our lives, including the stresses that come with the HOLIDAYS and also your LIFE stressors. I’ll provide you with the tools you need to identity and better manage STRESS IN YOUR LIFE!
SIGN UP Today and see You on SATURDAY, Nov. 8th!
Questions? Call/text (623-455-1185) or email (heidikusa@gmail.com) me.
SPACE is limited so SIGN UP 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.

10/30/2025

I recently started adding cinnamon powder to my coffee each morning. I simply added powder and had it brewed in with the ground coffee beans. The taste is minimal, at least to me. But THE BENEFITS OF CINNAMON are fantastic! I didn’t realize how much cinnamon can help improve your health! Check out this MEDICINE NET article to see what I’m talking about. Then when you’re ready, call/text (623-455-1185) or email (heidikusa@gmail.com) me so we can make a plan to share a cup of coffee together. I’d love to walk with you, guide you, or whatever it is you need on your health & wellness journey. 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.

Could the jar of cinnamon on your spice rack be the secret to better skin, a healthier heart, lower blood sugar, and more? Find out if the claims hold up.

10/28/2025

One way to MANAGE STRESS in your life is to actually GO ON VACATION, which I just did and just returned from. I’m now re-energized and ready to tackle my life stressors including stress from the HOLIDAYS.
I'd like to HELP YOU MANAGE HOLIDAY & LIFE STRESS by offering a Workshop on Sat. Nov. 8th at 10:30am. SIGN UP today on the Member website or Invited app to learn how to MAKE A PLAN to help YOU MANAGE YOUR STRESS over the holidays! You’ll receive the tools you need to identity and better manage STRESS IN YOUR LIFE!
Questions? Call/text (623-455-1185) or email (heidikusa@gmail.com) me.
SPACE is limited so SIGN UP 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.

10/27/2025

After being on vacation for a week and not doing ANY exercising or ANY stretching, I can tell you my lower back is achy! (I have to admit though, that getting a massage DAILY while on vacation helped keep the “achy’s” away.) Yes, the old saying “Use it or lose it” is true, especially when it comes to back health. But probably more importantly is HOW YOU USE YOUR BACK. Moving through everyday life and doing things the wrong way can mess up your back. Check out this WELL AND GOOD article for 6 everyday activities that can contribute to an achy back. Really though, call/text (623-455-1185) or email (heidikusa@gmail.com) me so we can work on this together. I can give you TIPS & MODIFICATIONS to help you move better and protect your back. In addition, we will focus on your UNIQUE BODY and the unique exercises and stretches that meet your needs. Use your COMPLIMENTARY Fit Start Session offered to ALL Anthem Country Club Members. 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.

Back pain is one of the most common medical complaints. Our sleep specialists explain which daily habits contribute to poor spine health and back pain, plus what you can do to slowly reverse the damage.

10/16/2025

I agree and a I disagree with this article by WEB MD. They do make some good recommendations for exercising BUT these are not just for seniors. Pretty much anyone would benefit by doing the exercises WEB MD recommends. Where I disagree is when they say “The Best”, because quite frankly, the BEST EXERCISE really is THE ONE YOU WILL DO! It doesn’t matter how good the exercise is, if you won’t do it or don’t like it, then it’s not the best for you. Let’s DO IT together… I’m here for you on YOUR HEALTH & WELLNESS Journey! Let’s meet to decide together WHAT’S BEST FOR YOU, 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.

Exercising is an important part of maintaining a healthy life, especially for senior citizens. Learn the main aspects of a healthy lifestyle and some exercises you can do to be safe and healthy at an older age.

10/13/2025

I’m all in, especially if THIS can possibly improve my cognitive memory by up to 200%! Check out this EVERYDAY HEALTH article for their suggestion on how YOU CAN IMPROVE YOUR COGNITIVE MEMORY! To include other activities that can improve your cognitive thinking on your health & wellness journey, call/text (623-455-1185) or email (heidikusa@gmail.com) me. We can work together on our memory! Take advantage of your COMPLIMENTARY Personal Training Session. Contact me TODAY and let’s get started! 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 how inhaling pleasant scents during sleep can improve brain health, cognitive capacity, and potentially deter dementia.

10/09/2025

Your POSTURE comes in many different forms as is pointed out by this WEB MD article…standing, sitting, walking, sleeping, etc. But good posture is more than just THINKING about HAVING GOOD POSTURE! You actually need to have the strength & flexibility to maintain good posture otherwise you’ll get exhausted shortly and return to your poor posture. For a POSTURAL PLAN that MEETS YOUR UNIQUE NEEDS, call/text (623-455-1185) or email (heidikusa@gmail.com) me and let’s talk! No risk to 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.

Poor posture can wreak havoc on your overall health. WebMD shows you 9 habits that lead to poor posture and shares tips to save your spine.

10/06/2025

Personally, I use turmeric and Cryotherapy to help me with my inflammation. Do you have inflammation? Just what IS inflammation and how are you managing? To find out more while testing your knowledge, check out this HARVARD HEALTH article and take their Inflammation Knowledge QUIZ. As always, I’m here for you on your health & wellness journey, with or without inflammation. Call/text (623-455-1185) or email (heidikusa@gmail.com) me and let’s talk about how inflammation impacts your life and just what YOU should do. 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.

Acute inflammation is your body’s natural (and usually helpful) response to injury, infection, or other dangers. But it sometimes spins out of control. Our quiz will test your understanding o...

10/02/2025

It’s the current rage and fastest growing sport in America with over 50 million people having at least tried to play pickleball. It’s a great sport for most anyone…easily accessible, fairly simple rules, and low impact to name a few reasons why it’s so great! BUT with the growth there’s also been a growth in injuries! Check out this LIVESTRONG article for their PICKLEBALL CONDITIONING exercises. These 5 exercises though are just the tip of the iceberg! There’s much more to conditioning for pickleball! Call/text (623-455-1185) or email (heidikusa@gmail.com) me so we can make a plan that IMPROVES YOUR PICKLEBALL GAME based on your body, your strengths, you limitations and your goals! 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.

Pickleball is a blast to play, but does it actually help you get in shape and lose weight? Read on to learn what the experts say, plus suggestions for how to start playing if you’re new to the game.