Nutrition and Fitness with Randa

Nutrition and Fitness with Randa I’m passionate about helping people embrace healthier lifestyles so they can fully enjoy their families, friends, and everything life has to offer.

Helping women 40+ create healthy habits, feel confident, and thrive in life—one step at a time. 🌟
"When we are no longer able to change a situation, we are challenged to change ourselves." - Viktor Frankl With over 20 years of experience, I understand that weight loss isn’t just about food, and fitness isn’t just about exercise. My work—and my blog—are dedicated to empowering you to move past emo

tional and situational triggers and build lasting habits that set you up for lifelong success. Let’s work together to create a healthier, more fulfilling lifestyle for you!

09/06/2026

Here’s the question I’d ask you if we were sitting across from each other right now-

If hormones and age are why you can’t lose weight NOW, what was the reason you gained it back THEN?

When you were younger and everything was supposedly fine? Because here’s what I see.

Most diets work. You follow them, you lose the weight, you feel great. And then you “finish” and go back to whatever caused the problem. Those unhelpful habits come back and so does the weight.

Not because of your hormones. Because nothing about the way you were eating actually changed long term.

Now in perimenopause, yes, things are genuinely harder. I won’t pretend otherwise. Your hormones are all over the place, your body stores fat differently, your metabolism isn’t what it was. All of that is real.

But if the habits weren’t sustainable at 30, they’re definitely not going to be sustainable at 45 with everything else going on on top of it.

So the real question isn’t how do I lose weight despite my hormones. It’s how do I lose weight during midlife changes and keep it off this time?

It’s really not as complicated as you may think it is. Let me help you sift through alllllll the info and uncomplicate it with you.

Part 3 of 3 today. Pretending. If you missed part 1 on avoiding and part 2 on hiding — go back and read those first.I us...
09/05/2026

Part 3 of 3 today. Pretending. If you missed part 1 on avoiding and part 2 on hiding — go back and read those first.

I used to pretend I should be able to figure my nutrition and my body on my own. I was a nutritionist helping other women do exactly that - how could I need help myself?

But pretending kept me stuck.

And it wasn’t until I got fully honest that anything actually changed. I have hired numerous coaches over the years and that’s not because I don’t know anything- it’s because getting eyes on what I’m not seeing and having someone to answer to makes a huge difference.

The women who stop pretending are the ones who surprise themselves the most.

Not because they suddenly had more willpower or more time or more information.

Because they finally stopped lying to themselves about what was actually going on.

If you’ve been reading this series and resonate with a lot of it, you already know what needs to change. You’re just not ready to say it out loud yet.

What if today was the day you did? 💕

DM me if you’re ready for coaching that goes beyond just the food and the workouts. I have 2 spots left for May and I would love one of them to be yours.

I had a client who turned down every single invitation to a restaurant because she was terrified they’d be seated in a b...
08/05/2026

I had a client who turned down every single invitation to a restaurant because she was terrified they’d be seated in a booth and she wouldn’t fit. She was hiding.

In my early 20’s, I hid because I wasn’t ready to take full responsibility for the changes I knew I needed to make.

And because I didn’t believe I had it in me to succeed. So it was easier to just not fully try.

These are the things nobody talks about. But I think it’s time we do.

If you missed yesterday’s post on avoiding — go back and read it first. And tomorrow we’re talking about pretending.

Swipe through. I have a feeling at least one of these will hit closer to home than you’d like 💕

👉DM me if you’re ready for coaching that gives you a full nutrition and fitness plan created by me specifically for you - not a template I hand to everyone - and that goes beyond just the food and the workouts to address what’s actually holding you back.

I have 2 1:1 spots open for May.

I trained my very first client in a tiny room on the top floor of my house.I went back to school to become a nutritionis...
08/02/2026

I trained my very first client in a tiny room on the top floor of my house.

I went back to school to become a nutritionist after losing the infamous “freshman 15” and realizing something important — I was fully in charge of my choices and how they shaped my body.

Helping women (and men) learn how to care for their bodies through food and movement — not punishment — was what I wanted to do.

Hundreds of clients, classes, programs, and courses later, it’s still my passion.

And getting to midlife?
It’s a gift 💃🏼

Here are a few things perimenopause has taught me.

Oh and #10?
When you walk the walk — not just talk the talk— magic happens 💫

What would you add to this list?

02/02/2026

A straightforward 20-minute full body workout for when you don’t have a lot of time 💪🏻

9 exercises
40 seconds work / 20 seconds rest
2 rounds

Each round is 9 minutes = 18 minutes total.
Add a quick warm-up and you’re done in 20 minutes 💥

One set of dumbbells only. I’m using 25 lb (11 kg).

Exercises👇
1️⃣ squat
2️⃣ alternating reverse lunges
3️⃣ squat to press
4️⃣ deadlift + bent-over row
5️⃣ chest press
6️⃣ glute bridge + 1½ pulse
7️⃣ russian twists
8️⃣ push-ups
9️⃣ high plank weight pull-throughs

📌Save this effective workout for busy days when you still want to train 🙌

I’ve been home from our vacation for two weeks and still feel off.Just feeling soft, puffy, and completely out of routin...
13/01/2026

I’ve been home from our vacation for two weeks and still feel off.

Just feeling soft, puffy, and completely out of routine.

Too many processed snacky foods. More sugar and salt than usual. Amazing steps… but no lifting (this is huge).

My former self would have let this drag on way longer than it needed to- I’d feel guilty, I’d eat to make up for it, I’d keep saying “tomorrow”.

This time, I’m getting back to the basics I know will put me right back in the driver’s seat and feeling great by week’s end.

If you’re reading this thinking, “yep… that’s me,” DM me “PLAN” and I’ll let you know exactly how I can help you.

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Local And Remote
Shibuya-ku, Tokyo

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