So much of how and what we achieve in running, and life, starts and ends with our 🧠 🤔! The importance of mental strength over physical ability can’t be overlooked. It suggests that success, whether in running a marathon or tackling any life or business challenge, relies more on the determination, resilience, and focus of the mind rather than solely on physical prowess. . #mindfulness #braintraining #mindovermatter #doboth #physicalandmentalhealth #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
You don’t have to run a marathon… you could also just Dance! 💃🏻🕺🏼 What’s so great about dancing? 🤔 Dancing offers a full-body workout, improves cardiovascular health, enhances flexibility and balance, reduces stress, boosts mood through the release of endorphins, and fosters social connections, making it a holistic and enjoyable way to stay healthy. For optimal health benefits, aim for at least 30 minutes of moderate-intensity dancing most days of the week. However, any amount of dancing is beneficial, so find a rhythm that works for you and fits into your schedule. . #dancing #danceforlife #healthylifestyle #dancinglife #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. If you have any underlying medical conditions or concerns, it’s advisable to consult with a healthcare professional before starting a new exercise or diet program)
Just Plank! 💪🏼 Planking is a highly effective exercise for strengthening your core muscles, including your abdominals, obliques, and lower back. It also engages muscles throughout your entire body, including your shoulders, arms, and legs, promoting overall stability and balance. Additionally, planking can improve posture, reduce the risk of back pain, enhance athletic performance, and even help with injury prevention by strengthening the muscles that support the spine. Plus, it’s a versatile exercise that can be easily modified to suit different fitness levels and goals. The how? 🤔 To start, you can modify and then work your way up to a full plank: You can modify the plank by doing a kneeling plank instead of a full plank. Here’s how: 1. Get down on your hands and knees on the floor. 2. Walk your hands forward a bit so that your arms are extended, but your knees are still on the ground. 3. Keep your back straight and engage your core muscles. 4. Hold this position for as long as you can, aiming for at least 20-30 seconds to start. This variation reduces the amount of weight on your core muscles, making it more manageable for beginners or those with limited strength or mobility. As you get stronger, you can gradually progress to a full plank position. Let’s Go! . #plankchallenge #plankworkout #corestrength #itstime #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. If you have any underlying medical conditions or concerns, it’s advisable to consult with a healthcare professional before starting a new exercise or diet program)
As a Certified ACE Personal Trainer, Brain Health Trainer, UESCA and RRCA Run/Walk Coach, I’m proud to celebrate May as the National Physical Fitness and Sports Month to promote the benefits of being physically active. 🏋🏻♂️🚶🏻🚣🏽♂️🏃♀️🏊♀️👨🦼🏄♂️🏌️♀️🤸♂️ Use this free Move Your Way® Community Resources and Activity Planner to get moving and stay active! 👇 https://bit.ly/3UB3o76 . #beactive #justmove #yourwayforward #rrcacoach #uescarunningcoach #acepersonaltrainer #pn1nutritioncoach #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
I’m a Big fan of cocoa and it’s versatility and health benefits! What’s so great about cocoa? 🤔🥳 Cocoa is rich in antioxidants, flavonoids, and minerals like magnesium and iron, which offer various health benefits. Plus, it’s delicious! Whether in the form of chocolate or a warm cup of cocoa, it can boost mood and even provide a little energy lift. The best cocoa to consume is typically one that’s minimally processed and has a high cocoa content (70% or higher). Look for options with little added sugar and preferably organic to avoid pesticides. It can be in the form of dark chocolate bars, cocoa powder for baking, or unsweetened cocoa for beverages. Enjoy! ☕️ . #cocoapowder #cocoabeans #cocoahealthbenefits #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
I’ve been accused, rightfully so, of having some extremely boring lifestyle habits. Why it just might be a benefit… be just a little boring! 🤔🥱 Boring lifestyle habits often refer to things like regular exercise, balanced meals, sufficient sleep, and consistent routines. While they may seem mundane, they provide stability and contribute to overall health by promoting physical fitness, mental well-being, and better sleep patterns. These habits help maintain a healthy weight, reduce the risk of chronic diseases, and improve mood and cognitive function. 👉🏼Consistency is key; the small, repetitive actions accumulate over time to yield significant health benefits. . #someboringstuff #somemightbegood #balance #withwild #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Happy Sunday! I’ve learned so much this year as a Certified Brain Health Trainer! 🧠💪🏼 As we prepare for a new week ahead, I’m challenging you 🫵🏻 to take the “GREAT BRAIN GAIN TEXT CHALLENGE” (by my friends @centerforbrainhealth ) TEXT “Gain” to 888-844-8991 or use the QR code! Good Luck on the Brain Gain Game! 💪🏼🎯 . #brainhealth #textchallenge #brainpower #learning #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
The most difficult thing for athletes, especially during a training cycle, is to take the needed time off from training to heal when injured. I know this firsthand and have had several instances where I was sidelined from running injuries. It’s important to remember that taking some time off is not going to impact your training or fitness significantly. If you’re like me and have a hard time taking off, keep the following points in mind: 🤔🎯 Research suggests that a break from running of less than two weeks is unlikely to result in significant fitness loss. In fact, short breaks can sometimes be beneficial for recovery and preventing burnout. However, individual responses may vary based on factors like fitness level, duration of the break, and overall lifestyle. In addition, Your current fitness level can impact how much fitness you lose during a two-week break from running. Generally, individuals with higher fitness levels may experience a smaller decline in fitness compared to those with lower fitness levels. This is because they have a stronger aerobic base and muscle memory, which allows them to maintain their conditioning more effectively during the break. However, it’s essential to maintain some level of, such as cross-training or light exercise, to minimize any loss in fitness. As always, work with your physician and medical team on an appropriate rehabilitation and exercise plan. . #injuryprevention #rehabilitation #timeoffisimportant #keepsyouontrack #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Last week I attended an informative meeting, by the Center for Brain Health, regarding many new studies on exercise and how it impacts and benefits brain health! In short, the newest research is exciting and continues to show that exercise has a very positive impact on cognitive health. Stay tuned! 🧠💪🏼🤔 Numerous studies suggest that regular exercise is beneficial for brain health and may reduce the risk of dementia and Alzheimer’s disease. Exercise promotes the release of chemicals that support brain health, improves blood flow to the brain, and enhances the growth and survival of brain cells. Aerobic exercise, in particular, has been linked to improved cognitive function and a lower risk of developing dementia. Additionally, staying physically active may help to reduce the risk of other risk factors for dementia, such as high blood pressure, diabetes, and obesity. . #brainhealthmatters #exerciseismedicine #itsthekey #justmovechallenge #consistencyiskey #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. If you have any underlying medical conditions or concerns, it’s advisable to consult with a healthcare professional before starting a new exercise or diet program)
How will you start the new month? 🤔 🎯 Each new month brings a fresh chance to pursue our goals. We can start by setting clear intentions, breaking down tasks into manageable steps, and staying focused on progress. Small steps definitely add up to big results! 💪🏼🥳 . #newmonth #newgoals #smallsteps #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Good health, fitness, and nutrition are preventive care because they help to reduce the risk of developing various health conditions and diseases. Strength training, for one, has numerous benefits for our health and is important for preventative care in several ways: 💪🏼 1. **Muscle and Bone Health:** Strength training helps build and maintain muscle mass and bone density, reducing the risk of osteoporosis and sarcopenia, which are common age-related conditions. 2. **Metabolic Health:** It improves metabolism by increasing muscle mass, which can help regulate blood sugar levels and lower the risk of insulin resistance and type 2 diabetes. 3. **Weight Management:** Strength training increases the body’s metabolic rate, helping to burn more calories even at rest. This aids in weight management and reduces the risk of obesity and related health issues. 4. **Joint Health:** Strengthening muscles around joints can help prevent injuries and alleviate pain associated with conditions like arthritis. 5. **Functional Fitness:** It enhances functional fitness, making everyday tasks easier and reducing the risk of falls and injuries, especially in older adults. 6. **Heart Health:** Strength training, when combined with cardiovascular exercise, can improve heart health by reducing blood pressure, cholesterol levels, and the risk of heart disease. 📣Overall, incorporating strength training into a balanced exercise routine contributes to better overall health and plays a key role in preventive care by reducing the risk of various chronic conditions and improving quality of life. . #preventivecare #strengthtraining #onepiece #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
I love avocado toast! This was a quick and nutritious quick meal this evening! What’s behind this meal? 🤔 Ingredients: Whole wheat avocado toast- provides complex carbohydrates, healthy fats, and fiber from the avocado and whole grains. Cabbage- offers vitamins K and C, as well as fiber. Tomatoes provide vitamin C, potassium, and other antioxidants. Black beans- are rich in protein, fiber, and various nutrients like folate and iron. Tofu crumbles- provide plant-based protein, calcium, and iron. 👉🏼This meal combines a variety of nutrients including carbohydrates, protein, healthy fats, and essential vitamins and minerals, making it a nutritious option. . #whatsonmyplate #dinner #easymeals #nutritious #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Good health, nutrition, and fitness are preventive care because they help to reduce the risk of developing various health conditions and diseases. Good nutrition plays a crucial role in achieving overall health, wellness, and fitness goals. It provides the body with essential nutrients, vitamins, and minerals necessary for optimal functioning. Proper nutrition supports muscle growth and repair, enhances energy levels, improves cognitive function, boosts immunity, and helps maintain a healthy weight. By fueling the body with nutritious foods, individuals can optimize their performance during workouts, recover more effectively, and reduce the risk of chronic diseases, thereby promoting long-term health and well-being. . #fitnessmotivation #nutritionmatters #preventativehealth #campaignrjhfitperspectivellc #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Taking time away from your family to work out might seem counterintuitive at first, but it’s essential for your overall well-being. Regular exercise not only improves your physical health but also enhances your mental health, boosts your mood, reduces stress, and increases your energy levels. By prioritizing your fitness, you’re investing in your ability to be present and engaged with your family in the long run. Plus, setting a positive example of self-care teaches your children the importance of taking care of themselves. 💪🏼❤️💪🏼 . #familytime #familygoals #takingcareofme #iswise #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
I cannot recall who said this, but it is just one mantra I live by, especially when returning to training after a long hiatus! The return run today was painfully s l o w and I mean that literally! It’s good to be back! It’s good to be challenged! It’s good to be moving forward… literally, again! Let’s remember this week…sometimes, the pace you are going is just fine, as long as it is forward. You will eventually reach the finish line. Truth in training, business, life…. Happy week ahead! 💪🏼🎉💫❤️ . #forwardisapace #justmovechallenge #inchbyinch #isbetterthannothing #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
How many steps in a marathon? My Garmin watch clocked a few steps at the Boston Marathon….just a few extra that day! 😱👣🤯‼️ . #babysteps #counting #getyourdailysteps #moveyourbody #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Studies suggest that challenging our bodies with weights can have numerous benefits. 💪🏼📚 Resistance training helps build muscle strength, increases bone density, improves joint health, enhances metabolism, and can even boost mood and cognitive function. It’s important for overall physical health and longevity. The amount of weight training someone should do depends on various factors such as their fitness goals, current fitness level, age, and any underlying health conditions. A general recommendation is to aim for at least two to three days of strength training per week, focusing on all major muscle groups. It’s important to gradually increase intensity and vary exercises to avoid plateaus and prevent injuries. Consulting with a fitness professional can provide personalized guidance based on individual needs and goals. As always, it’s advisable to consult with a healthcare professional before starting any new exercise program. . #resistancetraining #strengthtraining #resistancebands #dumbellworkout #machines #freeweights #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Happy weekend! Everyone be safe out there… be it walking or running, here are a few good tips if you’re exercising alone: 🤔💪🏼❤️ 1. **Choose Well-Lit Routes**: Opt for routes that are well-lit and populated, especially during evening hours, to reduce the risk of encountering potential dangers. 2. **Stay Aware of Your Surroundings**: Pay attention to your surroundings and avoid distractions like loud music or talking on the phone, so you can quickly respond to any potential threats. 3. **Share Your Plans**: Let someone know your intended route and estimated return time, so they can check in on you if needed. 4. **Carry Identification and a Phone**: Bring identification and a phone with you in case of emergencies, and consider using a tracking app that allows others to monitor your location. 5. **Trust Your Instincts**: If something feels off or unsafe, trust your instincts and alter your route or find a safe place until you feel comfortable continuing. . #safetyfirst #exercisewisely #beaware #gowithabuddy #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. If you have any underlying medical conditions or concerns, it’s advisable to consult with a healthcare professional before starting a new exercise or diet program)
My thought provoking certification agency, Precision Nutrition, reminds us that eating healthy be also be an inexpensive and nutritious option! Other key things to consider: 🤔🍽️ 1. **Meal Planning**: Planning meals ahead allows you to buy ingredients in bulk, which is often cheaper than buying processed meals or snacks. 2. **Cooking at Home**: Cooking from scratch using whole ingredients is generally more cost-effective than buying pre-packaged, processed foods. 3. **Buying in Season**: Opting for seasonal fruits and vegetables can be more affordable and fresher than out-of-season produce, which often comes with a higher price tag. 4. **Plant-Based Proteins**: Incorporating plant-based proteins like beans, lentils, and tofu can be cheaper alternatives to meat, while still providing essential nutrients. 5. **Limiting Convenience Foods**: Minimizing purchases of convenience foods such as pre-packaged snacks and meals can significantly reduce overall food costs, as these items often come with a premium price for their convenience. Bon appetit 😋 . #healthyfood #lessismore #eathealthy #options #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
I do love avocados…instead🥑! . #avocado #goodfood #nutritious #subsitute #instead #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
I always crave a 🍔 and fries 🍟 after I successfully run a marathon! What’s up with this craving? 🫣🤔 What’s your craving? What the experts say: 📚 👉🏼Craving certain foods after a marathon can be due to a combination of factors. Physical exertion depletes glycogen stores, leading to a need for carbohydrates. Also, intense exercise increases levels of certain hormones like endorphins and cortisol, which can influence appetite and cravings. Additionally, your body may be seeking specific nutrients like electrolytes or proteins for recovery. . #cravings #thewhys #thinkaboutit #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. )
Happy #funnypost #withamessage #thursday Embrace your quirks and love yourself for the unique individual you are. ❤️💪🏼❤️ . #selflovejourney #betruetoyourself #weneedthis #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
*Physical activity has been shown to have positive impacts on various aspects of health beyond cardiovascular health and mood. Here are three additional benefits: 1. Reduced risk of certain cancers: Engaging in regular physical activity has been associated with a decreased risk of developing certain types of cancer, including breast, colon, and lung cancer. Exercise helps regulate hormone levels, improve immune function, and reduce inflammation, all of which can contribute to lowering cancer risk. 2. Decreased risk of falls and fractures: Exercise helps improve balance, flexibility, and muscle strength, which are crucial for preventing falls, especially in older adults. By enhancing coordination and stability, physical activity can reduce the risk of falls and fractures, ultimately promoting independence and quality of life. 3. Lower risk of dementia and cognitive decline: Regular physical activity has been linked to a reduced risk of developing dementia and cognitive decline later in life. Exercise promotes the growth of new brain cells, improves blood flow to the brain, and reduces the risk of conditions such as Alzheimer’s disease by enhancing brain function and cognitive abilities. *(The Nurses’ Health Study, The Whitehall II Study PubMed) . #purposefulmovement #physicalexercise #justmove #consistencyiskey #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. If you have any underlying medical conditions or concerns, it’s advisable to consult with a healthcare professional before starting a new exercise or diet program)
Five easy things you can do to improve your sleep: 1. Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. 2. Create a relaxing bedtime routine: Establish calming activities before bed, such as reading, taking a warm bath, or practicing relaxation techniques. 3. Make your sleep environment comfortable: Ensure your bedroom is dark, quiet, and cool. Invest in a comfortable mattress and pillows. 4. Limit exposure to screens before bedtime: Avoid using electronic devices like smartphones, tablets, and computers at least an hour before bed, as the blue light can disrupt sleep. 5. Be mindful of what you eat and drink: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can interfere with your ability to fall asleep and stay asleep. . #healthysleep #sleephabitsforhealth #sleeping #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
The top 5 things that can drain our energy: 👎🏼😢 1. Stress: Constant worry and tension can deplete our mental and physical reserves. 2. Poor sleep: Inadequate or disrupted sleep can leave us feeling drained and sluggish. 3. Negative relationships: Interactions with toxic or draining people can sap our energy. 4. Unhealthy diet: Eating too much junk food or not getting enough nutrients can affect our energy levels. 5. Lack of exercise: Sedentary lifestyles can lead to decreased energy levels and increased fatigue. The top 5 things that can give us high energy: 👍🏼😀 1. Regular exercise: Physical activity boosts endorphins and increases energy levels. 2. Sufficient sleep: Getting enough quality sleep rejuvenates the body and mind. 3. Healthy diet: Nutrient-rich foods provide the fuel our bodies need to function optimally. 4. Positive relationships: Supportive and uplifting connections with others can energize us. 5. Stress management techniques: Practices like meditation, mindfulness, or hobbies can help reduce stress and boost energy levels. . #highsandlows #drainersanddrivers #energyboost #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Happy #mondaymotivation! 💪🏼❤️💪🏼 Reflecting on the journey from where I once stood to where I stand today, I am reminded of the power of resilience and growth. The person in the picture years ago faced challenges, doubts, and uncertainties, but they persevered. Today, as I stand stronger, wiser, and more resilient, I want to share this message with you: You can be stronger! 💪🏼🙏🏻 …Whatever obstacles you face, whatever doubts cloud your mind, know that within you lies the strength to overcome. Embrace the journey, trust the process, and believe in your ability to rise above. With determination and perseverance, you can conquer anything that comes your way. Keep pushing forward, for the strongest version of yourself is waiting to emerge. 🥳🫶🏼👍🏼👏🏻 . #motivationmonday #youcandoit #behopeful #selflove #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
🌎💪 Happy Earth Day! Let’s celebrate by nourishing our bodies with wholesome foods and getting active outdoors. Whether it’s a brisk jog, a bike ride, or a hike through nature, let’s cherish our planet while taking care of our health. Remember, every step toward a healthier you is a step toward a healthier Earth. #EarthDay #HealthyLiving #SustainableFitness 🌿🏃♂️🥗 #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
My goal is to earn this prestigious medal- 3 down-3 to go! 🏃🏼♂️💨 I am asked often: “What is the Abbott World Marathon Majors?” If you’re a runner, or serious athlete, you probably already know the answer … but if not, here’s a quick explanation: 🤔🥇🥇🥇🥇🥇🥇 👉🏼The Abbott World Marathon Majors is a series consisting of six of the largest and most renowned marathons in the world: Tokyo, Boston, London, Berlin, Chicago, and New York City. The big deal is that these races attract elite athletes, amateur runners, and huge crowds of spectators, making them prestigious events in the running community. Completing all six majors is considered a significant achievement for marathon runners. . #abbottworldmarathonmajors #enduranceathlete #sixstarfinisher #futuregoals #athletetraining #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Dealing with trigger foods can be challenging, but it’s definitely manageable. One strategy is to gradually reduce your exposure to them while gradually introducing healthier alternatives. It also helps to identify the triggers behind your cravings and find healthier ways to address them, like stress management or seeking support from friends or professionals. Additionally, practicing mindful eating can help you become more aware of your food choices and how they affect your body and mind. 📸 Infographic- Precision Nutrition . #triggerfoods #management #addingoodstuff #limitexposures #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Worrying can trigger the body’s stress response, releasing hormones like cortisol and adrenaline. Prolonged stress can weaken the immune system, disrupt digestion, raise blood pressure, and contribute to various health issues, from headaches to heart disease. So, chronic worrying can manifest in physical symptoms due to the toll it takes on the body over time. . . #worryless #worryisawasteoftime #healthimpactnews #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
RJH Fit Perspective, LLC Follow Me!!! 👆🏼👆🏼👆🏼 A friend asked me last week- how many steps will you be taking at The Boston Marathon? Well, my running watch clicked in at 45,028. On average, running a marathon will have you moving at 55,000 beautiful steps! For those of you clocking steps and for those inquiring minds! 🤔 🚶♂️🚶🏻♀️ Now, no need to run, or walk, a marathon (or clock in at 55,000 steps), but walking every day and at least 150 minutes per week (works out to 30 minutes a day for 5 days) will do wonders for your health, fitness, and longevity! Thank you all again for following my 45,028 steps from Hopkinton to Boston on Monday! 💛💙💛 . . . #walkingisgoodforthesoul #justmove #findwhatyoulove #anddothat #rjhfitperspectivellc #Certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmove #doallthree #everyweek #ForOptimalHealth #whyyouwaiting #starttoday #summeriscoming #befit #remotecoaching #followmeplease #htx #houstonheights #acefitness #precisionnutritioncoach #rrca #uesca1 (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician)
Happy recovery Friday! To all of the volunteers, cheering crowds on the sidelines (…and like from start to finish), and those of you who made and displayed all of those funny signs at the Boston Marathon Monday….Thank You, Thank You, Thank You! It’s so helpful and impactful for those athletes running the grueling course! I don’t know your names but will always be grateful for you cheering on all of the crazy marathoners! 🙏🏻❤️🏃🏼♂️💨 It’s a real, and scientific, fact- those funny signs at marathon races can help athletes by providing a source of motivation, humor, and distraction during the grueling race. They can lift runners’ spirits, make them smile, and take their minds off the physical challenges they’re facing, even if just for a moment. . #bostonmarathon2024 #signs #motivation #distractionsneeded #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
If I see you walking or running… Big, small, old, young, fast,slow, in shape or not… I’m rooting for YOU! 🎉💪🏼🥳💪🏼 . #cheeringforyou #youarethebest #runningandwalkinglife🏃♂️🚶♂️ #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. If you have any underlying medical conditions or concerns, it’s advisable to consult with a healthcare professional before starting a new exercise or diet program)
After a hard workout, marathon, or other competition, I always crave a burger and fries! For me, a simple black bean burger usually does the trick! Here’s a quick and easy recipe: 🍔🍃 Ingredients: - 1 can (15 oz) black beans, drained and rinsed - 1/2 cup breadcrumbs (use gluten-free breadcrumbs if needed) - 1/4 cup finely chopped onion - 1/4 cup finely chopped bell pepper - 2 cloves garlic, minced - 1 teaspoon ground cumin - 1 teaspoon chili powder - Salt and pepper to taste - 1 tablespoon olive oil Instructions: 1. In a large mixing bowl, mash the black beans with a fork or potato masher until mostly smooth but still some whole beans remain. 2. Add in the breadcrumbs, chopped onion, bell pepper, garlic, cumin, chili powder, salt, and pepper. Mix until well combined. 3. Divide the mixture into 4 equal portions and shape each portion into a patty. 4. Heat olive oil in a skillet over medium heat. Cook the patties for about 4-5 minutes on each side, or until golden brown and heated through. 5. Serve the black bean burgers on buns with your favorite toppings like lettuce, tomato, avocado, and/or regular/vegan mayo or mustard. Enjoy! 😋 . #blackbeanburger #healthylifestyle #betterthanfastfood #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
I’m constantly reading about new ways that eating whole fresh fruits and vegetables impact our wellbeing and health! From Harvard Health: “Fiber and Alzheimer’s risk: Eating lots of fiber, fruits, and vegetables has been linked to a lower risk of developing Alzheimer’s disease.” 🧠Eating a diet rich in fruits and vegetables has been associated with a reduced risk of Alzheimer's disease. These foods are packed with antioxidants and nutrients that support brain health, reduce inflammation, and protect against oxidative stress, all of which are important factors in Alzheimer's prevention. 🧠Additionally, certain fruits and vegetables, such as berries, leafy greens, and cruciferous vegetables, contain compounds that may specifically help to improve cognitive function and reduce the risk of neurodegenerative diseases like Alzheimer's. 💪🏼Overall, incorporating plenty of fruits and vegetables into your diet can play a significant role in maintaining brain health as you age. . #eatforlongevity #lessprocessedfood #fruitsandveggies #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
One thing I work with clients on is to “add” more fresh fruits and vegetables to their plates and replace some of those more processed foods. Here are a few guidelines experts suggest when looking for those “ultra processed” foods: 🤔💪🏼 👀Read Labels: Check the ingredients list. Ultra-processed foods often contain lengthy lists with additives, preservatives, and artificial ingredients. Minimize Packaged Foods: Choose whole foods like fruits, vegetables, whole grains, and lean proteins. These are less likely to be ultra-processed. Limit Sugary Drinks and Snacks: Sodas, candies, and sweet snacks are often ultra-processed. Opt for water, herbal teas, or homemade snacks like nuts and fruits. 👨🏼🍳Cook at Home: Prepare meals from scratch using fresh ingredients. This gives you more control over what goes into your food. Be Mindful of Convenience Foods: Ready-to-eat meals, frozen dinners, and pre-packaged snacks are often ultra-processed. Try to limit these and opt for healthier alternatives. Pay Attention to Food Texture: Ultra-processed foods often have a uniform texture and lack natural variations in shape and color. 👍🏼🙌🏼By being mindful of these factors and making conscious choices, you can reduce your consumption of ultra-processed foods and improve your overall health. . #ultraprocessedfoods #reduce #replace #reward🎉 #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
🎉 Facebook recognized me as a top rising creator this week! Thank you for following along on this crazy journey of mine! You all rock and are loved 🥰 🙏🏻❤️🎉 . #contentcreator #healthylifestyle #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Happy Solar Eclipse day! An exciting day! So what’s so healthy about an Eclipse? 🤔💪🏼 Well, ok, I’m reaching here and a solar eclipse itself isn’t inherently healthy, but observing it safely can offer some benefits: ☀️It’s an opportunity for people to connect with nature, experience a rare celestial event, and appreciate the wonders of the universe, which can have positive effects on mental well-being. ☀️Additionally, it encourages people to spend time outdoors and may foster a sense of wonder and curiosity about science and astronomy. ⛔️However, it’s crucial to use proper eye protection when viewing a solar eclipse to prevent eye damage. . #solareclipse2024 #lookingtothesky #healthy #wearprotectiveeyewear 🕶️ #solareclispeglasses #dontlookup #withoutglasses #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
What are the basics to good health and longevity? With your physician’s approval and guidance, you’ll want to “at least” do 150 minutes a week of moderate intensity aerobic activity each week AND full body muscle strengthening activities “at least” twice a week! Also, concentrate on eating mostly lean meats, whole fruits and vegetables and less highly processed foods and fast foods! Contact me for a complete plan (Nutrition, Strength Training, and Purposeful Movement) to get started! . . . . #guidelines #forlife #healthylifestyle #youcandoit #newhabits #startsmall #rjhfitperspectivellc #personaltrainer #nutritioncoach #nutritionstrengthmove #doallthree #foroptimalhealth #guidelines #minimal #befit #remotecoaching #followme #htx #houstonheights (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician)
I made these gems again this weekend! 🍌🥣 Easy and nutritious- only using 3 simple ingredients. Last time I made them using blueberries and I think I like those even better! Enjoy! 😋👨🏼🍳 A quick recipe for plant-based banana and oat cookies: Ingredients: 2 overripe bananas 1 cup oat flakes 1/2 cup chocolate chips or blueberries (whichever you prefer) Instructions: Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper. In a mixing bowl, mash the bananas until smooth.Add the oat flakes to the mashed bananas and mix until well combined. Fold in the chocolate chips or blueberries into the banana-oat mixture.Scoop tablespoon-sized portions of the mixture onto the prepared baking sheet, spacing them apart. Flatten each cookie slightly with the back of a spoon or your fingers. Bake in the preheated oven for 12-15 minutes, or until the cookies are golden brown around the edges. Remove from the oven and let the cookies cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely. . #cookies #plantbased #simplenutrition #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Happy weekend! 🎉🏃🏼♂️💨💪🏼🏋🏻♂️🚶🏻♀️ Over many years, I’ve come to realize that exercise and “Purposeful Movement” solves a lot of problems! Actively and intentionally taking action towards a specific goal or objective can help address and resolve various issues or challenges. By being deliberate and focused in our movements and/or actions, we can effectively tackle problems and achieve desired outcomes. 💪🏼Studies show that exercise is also beneficial for both physical and mental health. It helps strengthen the heart muscle, improve circulation, and lower the risk of cardiovascular diseases. 🧠Additionally, physical activity releases endorphins, which are neurotransmitters that promote feelings of happiness and well-being, contributing to a healthier soul or mental state. What’s not to ❤️? . #justmove #yourbody #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. If you have any underlying medical conditions or concerns, it’s advisable to consult with a healthcare professional before starting a new exercise or diet program)
I’m incredibly grateful for the recognition I received at my debut as a Houston Local Elite athlete in the Houston Marathon! It’s been an honor to participate, and I’m humbled by the opportunity. Looking forward to a successful year ahead in my running journey, and I hope to earn the chance to compete again in 2025. Thank you to everyone who has supported me along the way! 🙏🏻♥️🏃🏼♂️💨🎉 . #houstonelite2024 #runninglife #competition #awardshow #grateful #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
The end of the week ponder. 🤔 In terms of lifestyle and nutrition choices, “garbage in, garbage out” suggests that the quality of what you consume directly impacts your health and well-being. Just as a computer system produces unreliable output with faulty input, our bodies respond to poor nutrition and unhealthy habits with negative consequences. Essentially, if you consistently consume unhealthy food and neglect physical activity, you’re likely to experience negative health outcomes. . #garbageingarbageout #truestory #healthylifestyle #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Happy Wednesday! Sharing an easy homemade running energy gel I recently was asked about in another group post. If any of my clients or running friends are interested. 🤔🏃🏼♂️… Just a simple recipe for a homemade energy gel for running a marathon: Ingredients: 1/4 cup of honey or maple syrup (for quick energy) 1/4 cup of chia seeds (for sustained energy and hydration) 1/4 cup of water 1 tablespoon of lemon juice (for flavor and vitamin C) 👉🏼Instructions: In a bowl, mix together the honey or maple syrup, chia seeds, water, and lemon juice until well combined. Let the mixture sit for about 10-15 minutes until it thickens to a gel-like consistency. Transfer the gel into a small resealable pouch or gel flask for easy carrying during your marathon. This homemade energy gel provides a combination of quick and sustained energy from the honey/maple syrup and chia seeds, respectively, along with hydration from the chia seeds. Plus, the lemon juice adds a refreshing flavor. Adjust the sweetness and consistency to your liking by adding more or less honey/maple syrup and water. ⛔️Make sure to test it during your training runs to see how it works for you before using it during the marathon. Enjoy! . #marathontraining #energygel #homemade #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
As individuals journey through life, there’s a powerful truth we must confront: with age comes the inevitable challenge of muscle loss, known as sarcopenia. But let me tell you, it doesn’t have to be a fate we accept passively! It’s a battle we can fight with unyielding determination and fervor. 💪🏼❤️💪🏼 👉🏼Through the relentless pursuit of regular exercise, particularly strength training, and a steadfast commitment to nourishing our bodies with protein-rich, balanced diets, we can defy the odds and preserve our strength, our vitality, and our independence well into our golden years! . #sarcopeniaprevention #doitforyou #foryourhealth #yourfamily #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. If you have any underlying medical conditions or concerns, it’s advisable to consult with a healthcare professional before starting a new exercise or diet program)
How the right environment can help in our health and fitness journey? 🤔 Creating a healthy environment is crucial for good health and fitness lifestyles because it supports positive habits and behaviors. A supportive environment can include access to nutritious food, opportunities for physical activity, clean air and water, and supportive social networks, all of which contribute to overall well-being and the ability to maintain healthy habits consistently. 📸 Infographic Precision Nutrition 👏🏻👏🏻 #healthylifestyle #environment #support #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
With the Boston Marathon 🦄 just around the corner, every training opportunity counts, even on Easter Sunday. Hope yours was beautiful! #bostonmarathon2024💛💙🦄 #holidaytraining #forevertraining #blessedtorun #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
I’ve spent more than half of my life running and competing and I’m a Certified Running/Walking Coach. If you’re just starting a running and/or walking program, here’s three quick tips: 🤔💪🏼🏃🏼♂️💨 🏃🏼♀️Start Slow: Don’t push yourself too hard initially. Begin with a comfortable “conversational” pace and gradually increase speed and distance as your fitness improves. 🏃🏼♂️Focus on Form: Pay attention to your running and walking posture, foot strike, and breathing technique. Proper form can help prevent injuries and improve efficiency. 🚶🏻Consistency is Key: Make walking and running a regular part of your routine by scheduling it into your week. Consistent practice will lead to progress and better results over time. Have fun and enjoy the journey! 🎉 . #runningmotivation #runningprogram #exerciseroutine #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. If you have any underlying medical conditions or concerns, it’s advisable to consult with a healthcare professional before starting a new exercise or diet program)
Several factors can impact longevity, including: 🤔 Genetics: Your genetic makeup plays a significant role in determining your overall health and longevity. Lifestyle: Healthy habits such as regular exercise, maintaining a balanced diet, avoiding smoking and excessive alcohol consumption, and managing stress can all contribute to a longer life. Environment: Where you live and work can affect your health and longevity. Access to clean air, water, and healthcare services can all play a role. Social connections: Strong social networks and meaningful relationships have been linked to increased longevity and better overall health. Education and socioeconomic status: Higher levels of education and socioeconomic status are often associated with better access to healthcare and resources for maintaining health. Access to healthcare: Regular medical check-ups, preventative care, and timely treatment of illnesses can all influence how long you live. Disease and illness: Chronic diseases such as heart disease, diabetes, and cancer can impact longevity, as can acute illnesses and accidents. Mental health: Good mental health and cognitive function are important for overall well-being and can contribute to a longer life. 👉🏼Some studies suggest that genetics may contribute around 20-30% to overall longevity, while lifestyle factors such as diet, exercise, and smoking habits may contribute around 40-50% 🎉💪🏼🎉 Overall, while genetics provide a baseline, lifestyle choices and environmental factors have substantial impacts on longevity and overall health. . #healthylifestyle #itmatters #playsarole #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Sometimes we just fall into our true passion and sometimes we have to actively search and discover our true passions! Here’s a few resources that might prove useful: 🤔📚📖 1. “The Element: How Finding Your Passion Changes Everything” by Sir Ken Robinson - This book explores the concept of finding your passion and how it can lead to a fulfilling life. 2. “The Passion Test: The Effortless Path to Discovering Your Life Purpose” by Janet Bray Attwood and Chris Attwood - This book offers a step-by-step process to help you identify your passions and align your life with them. 3. “Big Magic: Creative Living Beyond Fear” by Elizabeth Gilbert - While not solely focused on finding passion, this book encourages readers to embrace creativity and curiosity, which can lead to discovering one’s true passions. 4. “Designing Your Life: How to Build a Well-Lived, Joyful Life” by Bill Burnett and Dave Evans - Based on a popular Stanford University course, this book offers practical tools and exercises to help readers design a life that aligns with their passions and values. 5. “Finding Your Own North Star: Claiming the Life You Were Meant to Live” by Martha Beck - This book provides guidance on navigating life transitions and discovering your true calling or passion. These books offer a variety of perspectives and exercises to help you explore and uncover your true passions. Enjoy your true passion journey! 💪🏼❤️💪🏼🎉 . #passion #truepassion #findyourself #educationmatters . #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
What’s so fiber- lisous about raspberries? 🤔❤️ Raspberries are packed with fiber, which is great for digestion and overall gut health. This fiber content helps regulate bowel movements, promotes a feeling of fullness, and can aid in maintaining a healthy weight. Additionally, the fiber in raspberries supports heart health by helping to lower cholesterol levels and reduce the risk of heart disease. . #raspberries #fiberfueled #healthyfood . #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Happy Strength Training Monday! Mondays and Wednesdays are gym days for me during the marathon training program. Why? 🤔💪🏼 Integrating strength training into a running program can lead to better performance, fewer injuries, and improved overall health and fitness for athletes. . #strengthtraining #marathontraining #bostonmarathon2024💛💙🦄 . #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
The top five anti-inflammatory fruits often recommended by experts include: 🤔 📚 1. Blueberries 🫐 2. Strawberries 🍓 3. Cherries 🍒 4. Pineapple 🍍 5. Oranges 🍊 Anti-inflammatory fruits are important because they contain compounds such as antioxidants, vitamins, and phytochemicals that help reduce inflammation in the body. Chronic inflammation is linked to various health problems such as heart disease, diabetes, arthritis, and certain types of cancer. Consuming anti-inflammatory fruits can help lower inflammation levels, support overall health, and reduce the risk of developing chronic diseases. . #fruitsalad #thetopfive #fruitbowl #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
After 35,500 steps and a very long training run today - good night! 😴 🥱🏃🏼♂️💨 #rjhfitperspectivellc #bostonmarathontraining #walkthetalk #certified #trainerlife #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Happy National Goof Off Day! Today’s the perfect excuse to embrace your inner silliness and take a break from seriousness. Whether it’s a spontaneous dance party, a silly joke, or simply lounging around doing nothing, let’s celebrate the joy of goofing off! 🎉 #nationalgoofoffday2024 #enjoythelittlethings #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Maintaining a positive mindset can have beneficial effects on our health by reducing stress, boosting the immune system, and promoting overall well-being. However, it’s important to recognize that mental health is just one aspect of our overall health, and positive thinking alone is not a cure-all. A holistic approach to health that includes proper nutrition, exercise, stress management, and seeking professional help when needed is essential for overall well-being. . #bepositive✌ #itsjustapart #totalhealth💜 #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
What you eat can affect your skin and complexion. 🤔🍽️ A balanced diet rich in fruits, vegetables, lean proteins, and healthy fats can promote clear, glowing skin, while foods high in sugar, unhealthy fats, and processed ingredients can contribute to skin issues like acne and dullness. Drinking plenty of water is also essential for maintaining hydrated and healthy-looking skin. Good skincare and complexion are influenced by a combination of factors, including genetics, lifestyle, skincare routine, and diet. Consistent skincare practices, such as cleansing, moisturizing, and protecting your skin from the sun, are also crucial for maintaining a healthy complexion. So, while the kitchen is an important place to start, it’s not the only factor in achieving good skin. . #skincaretips #whatyoueatmatters #oneofthefactors #helpfultips #recommendation #exercisemotivation #dosomething #juststart #strengthandflexibility #befit #healthylifestyle #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Exercise offers numerous benefits for both our bodies and our mental well-being: 1. **Physical Health**: Regular exercise improves cardiovascular health, strengthens muscles and bones, and helps control weight by burning calories. 2. **Mental Health**: Exercise releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. This can reduce feelings of stress, anxiety, and depression. 3. **Cognitive Function**: Physical activity has been shown to improve cognitive function and reduce the risk of cognitive decline as we age. It enhances memory, concentration, and overall brain health. 4. **Sleep Quality**: Engaging in regular physical activity can improve sleep quality, helping you fall asleep faster and enjoy deeper, more restful sleep. 5. **Stress Reduction**: Exercise is a natural stress reliever. It helps to reduce levels of stress hormones like cortisol while increasing the production of feel-good neurotransmitters like serotonin and dopamine. 6. **Boosted Self-Esteem**: Achieving fitness goals and feeling stronger physically can enhance self-esteem and confidence, leading to a more positive self-image. 7. **Social Interaction**: Participating in group exercise classes or team sports provides opportunities for social interaction and can combat feelings of loneliness and isolation. Overall, regular exercise is not only crucial for physical health but also plays a significant role in promoting mental well-being, enhancing mood, and improving overall quality of life. . #exercisemotivation #mindbodyspirit . #recommendation #exercisemotivation #dosomething #beacoolkid #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Muscles are marvelous due to their incredible adaptability, efficiency, regeneration, versatility, and integration within the human body, enabling a wide range of movements and supporting various bodily functions. Three important rules to remember regarding muscles: 💪🏼✔️💪🏼 🤔 1. **Use it or lose it:** Muscles need regular exercise to maintain their strength and functionality. If they are not used regularly, they can weaken over time. 2. **grow stronger. This principle involves gradually increasing the intensity, duration, or frequency of exercises to continually stimulate muscle growth. 3. **Rest and recovery:** Muscles require adequate rest and recovery time between workouts to repair and grow stronger. Overtraining can lead to fatigue and hindered progress. . #musclesareforeveryone #buildnewmuscle😁😉 #atanyage #importantmessage #recommendation #exercisemotivation #dosomething #beacoolkid #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Natural sleep aids? 🤔 🍒🥤 Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming cherries or cherry juice may help some people improve their sleep quality, but individual responses may vary. It’s worth trying if you’re looking for natural sleep aids. Tart cherry juice is often recommended as a natural sleep aid due to its melatonin content. According to experts, consuming about 8-16 ounces (240-480 milliliters) of tart cherry juice daily, preferably in the evening, may help improve sleep quality for some individuals. It’s best to start with a lower dose and gradually increase if needed, and consistency is key for optimal results. ⛔️it’s always a good idea to consult with a healthcare professional before starting any new supplement or making significant changes to your diet. . #sleepawarenessweek #naturalremedies #nutrition #cherryjuice #recommendation #exercisemotivation #dosomething #beacoolkid #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
The three main things to consider in pillow selection for the best sleep are: 🛌💤 1. **Support:** Choose a pillow that provides adequate support for your head, neck, and spine alignment based on your sleeping position. 2. **Comfort:** Look for a pillow that feels comfortable to you, whether it’s made of memory foam, down, latex, or another material, and consider factors like firmness and loft. 3. **Durability and Maintenance:** Select a pillow that is durable and easy to maintain, with features like hypoallergenic properties or machine washability if needed. . #sleepawarenessweek #pillowtalk #foryourbestsleepingexperience #recommendation #exercisemotivation #dosomething #beacoolkid #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
REM sleep is crucial for various aspects of health, including: 1. Memory consolidation: REM sleep plays a significant role in consolidating memories and transferring information from short-term to long-term memory. 2. Emotional regulation: It helps regulate emotions and process emotional experiences, contributing to mental well-being. 3. Cognitive function: REM sleep is essential for cognitive functions such as problem-solving, creativity, and decision-making. 4. Brain development: It is particularly important for infants and children as it supports brain development and learning. 5. Restoration: REM sleep is involved in restoring energy levels and repairing the body, including muscle repair and growth hormone release. 6. Mood regulation: Adequate REM sleep is associated with improved mood and reduced risk of mood disorders such as depression and anxiety. 7. Immune function: Some research suggests that REM sleep plays a role in supporting immune function, although the exact mechanisms are not fully understood. . #sleepawarenessweek #remsleep #getyourzzzs😴 #recommendation #exercisemotivation #dosomething #beacoolkid #juststart . #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
🎉 Happy Pi Day! 🥧 Today, we celebrate the infinite wonder of π! Whether you’re baking delicious pies or unraveling the mysteries of mathematics, let’s embrace the beauty and significance of this remarkable constant. Here’s to the never-ending quest for knowledge, exploration, and endless digits of pi! #PiDay #Mathematics #CelebratePi 🥳🔢🍰 . #recommendation #exercise motivation #dosomething #beacoolkid #juststart . #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Why I love a mid week strength training session? 🤔💪🏼❤️💪🏼 Working out on Wednesdays provides a midweek energy boost and motivation to stay on track with fitness goals, with the added benefit of fewer crowds at the gym. Let’s Go!!! . #strengthtraining #wednesdaymotivation #anydayworks . #recommendation #exercise motivation #dosomething #beacoolkid #juststart . #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Happy Wednesday and Sleep Awareness Week to you too! Three signs that indicate you’re not getting enough sleep are: 🤔👇🏼👇🏼 1. **Fatigue and Lack of Energy**: Feeling tired and sluggish throughout the day, even after supposedly getting a full night’s sleep. 2. **Difficulty Concentrating**: Struggling to focus, remember things, or make decisions. 3. **Mood Changes**: Increased irritability, mood swings, or feeling more emotional than usual. Sleep is crucial for overall health and well-being, as it allows the body to repair, recharge, and consolidate memories, supporting optimal cognitive function and physical performance. . #sleepawarenessweek #sleeptips #itskeyforoptimalhealth . #recommendation #exercise motivation #dosomething #beacoolkid #juststart . #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.) 📸 Infographic www.cdc.gov/sleep for more sleep help!
To celebrate great Sleep and #sleepawarenessweek, let’s review tips for a restful night’s sleep: 🤔 🛌 1. **Establish a Consistent Sleep Schedule**: Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock. 2. **Create a Relaxing Bedtime Routine**: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. 3. **Optimize Your Sleep Environment**: Make sure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows, and minimize screen time before bed to reduce exposure to blue light. . #sleepawareness #thisweek #areyougettingyours . #recommendation #exercise motivation #dosomething #beacoolkid #juststart . #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.) 📸 Infographic www.cdc.gov/sleep for more sleep help!
Be it Nutrition, Strength Training, or Purposeful Movement goals for a healthier lifestyle, here are five steps to help you with those new lifestyle habits: 💪🏼 1. **Set Clear Goals**: Define specific, achievable goals such as exercising three times a week or cutting out sugary drinks. 2. **Create a Routine**: Establish a daily routine that includes healthy habits like meal planning, regular exercise, and sufficient sleep. 3. **Make Gradual Changes**: Start small and gradually incorporate healthier habits into your life to make them more sustainable. 4. **Stay Accountable**: Find a support system or accountability partner to help you stay on track and motivated. 5. **Celebrate Progress**: Acknowledge and celebrate your achievements along the way to maintain motivation and momentum. LET’S GO! 🎉🍽️ 🚶🏻♀️… 🏋🏼💪🏼🎉 . . #recommendation #exercise motivation #dosomething #beacoolkid #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. If you have any underlying medical conditions or concerns, it’s advisable to consult with a healthcare professional before starting a new exercise or diet program)
My goal and strong desire is to help you reach yours! The best thing you can do to make that happen is to “just show up!” That’s 98% of the road to success! Show up for the program and action items that lead to stronger and healthier habits! That’s it! #justshowupchallenge #fornewhabits #noexcuses #babysteps #easychallenges #wemakeitattainable #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmove #doallthree #everyweek #foroptimalhealth #followme #remotecoaching #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Another fulfilling Friday spent guiding clients through their wellness journey! From hitting the gym to fine-tuning nutrition plans and enjoying refreshing runs and walks, every session was a step closer to their goals. Here’s to empowering transformations, one workout at a time! 💪🥗🏃 #FitnessFriday #ClientJourney #WellnessGoals #recommendation #exercise motivation #dosomething #beacoolkid #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Today, we celebrate the strength, resilience, and achievements of women everywhere. From trailblazers who shattered glass ceilings to everyday heroes who uplift and inspire, women have shaped history and continue to shape our future. Let’s honor their contributions, amplify their voices, and work towards a more inclusive and equitable world. Happy International Women’s Day and Women’s History Month from #rjhfitperspectivellc 💪🌟 #IWD2024 #WomensHistoryMonth . #recommendation #exercise motivation #dosomething #beacoolkid #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)
Usually, when food processing goes up⬆️ nutritional density decreases⬇️. As food undergoes more processing, it tends to lose some of its nutritional value or density. Processing methods like refining, heating, and preserving can strip away nutrients, vitamins, and minerals from food, making it less nutritious compared to its whole, unprocessed form. Some strategies to think about: 🤔 1. **Choose whole foods:** Opt for whole, minimally processed foods like fruits, vegetables, whole grains, and lean proteins instead of packaged and processed foods. 2. **Read labels:** Check food labels and ingredients lists to avoid foods with long lists of additives, preservatives, and artificial ingredients. 3. **Cook at home:** Prepare meals from scratch using fresh ingredients whenever possible. Cooking at home gives you more control over the ingredients and cooking methods used. 4. **Limit convenience foods:** Reduce reliance on pre-packaged convenience foods like frozen meals, packaged snacks, and fast food, which are often high in unhealthy fats, sugars, and sodium. 5. **Be mindful of marketing:** Be cautious of marketing claims like “low-fat” or “low-calorie” and instead focus on the overall nutritional value of the food. . #ultraprocessedfoods #nutrientdensity #gowholefoods #healthylifestyle #recommendation #exercise motivation #dosomething #beacoolkid #juststart . #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)