It’s well documented that chronic stress can negatively impact our mental and physical health. How can we minimize the stress we all face in our lives? 🤔🙌🏼 1. **Exercise Regularly**: Engaging in physical activity helps reduce stress hormones like cortisol and increases the production of endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week. 2. **Practice Mindfulness and Meditation**: Mindfulness techniques, including meditation, deep breathing exercises, and yoga, can help calm the mind, reduce anxiety, and improve emotional well-being. 3. **Maintain a Healthy Diet**: Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can improve your overall health and help your body cope better with stress. Avoid excessive caffeine and sugar, which can exacerbate stress. 4. **Get Adequate Sleep**: Quality sleep is crucial for stress management. Aim for 7-9 hours of sleep per night to help your body recover and maintain proper mental and physical health. 5. **Connect with Others**: Social support is vital for managing stress. Spend time with friends and family, engage in social activities, or consider talking to a therapist or counselor to help process and manage stress effectively. . #stressrelief #stressmanagement #lessstress . #midlifemovement #nevertoolate #toaddyearstomylife #doitforyou #foryourfamily #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (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.)
Saturday is always cycling in off season for me! A quick 10 miles and dodge the storms. Did you know these facts about biking? 🤔🚴🏼♂️…. 1. The fastest recorded speed on a bicycle is 183.9 mph. 2. Cycling burns about 50 calories per mile. 💪🏼🎉 3. The longest tandem bicycle seated 35 people and was over 67 feet long. 4. Bicycles were introduced in the 19th century and have evolved dramatically since. 5. The world’s largest bicycle parking lot in Utrecht, Netherlands, can hold over 12,500 bikes. 6. The Tour de France is the most prestigious and grueling bicycle race, covering over 2,000 miles. 7. Copenhagen, Denmark, is often considered the most bike-friendly city in the world, with more bicycles than residents. 8. The first practical bicycle, the “safety bicycle,” was invented in the 1880s and had two wheels of equal size. Happy, healthy, move your body June! 🥳💪🏼❤️ . #cycling #purposefulmovement #dowhatyoulove #justmove #junevibes #midlifemovement #nevertoolate #toaddyearstomylife #doitforyou #foryourfamily #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (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)
Engaging in regular physical activity (like cardio and purposeful movement) and living without good mental and physical well-being come with their own challenges and discomforts. While it can be tough and uncomfortable to commit to activities like walking, running, cycling, swimming, hiking, or using the elliptical, it’s also difficult to live a life compromised by poor health. We must decide which type of difficulty we are willing to face, and if the temporary discomfort of exercise is worth enduring for the long-term benefits of improved health, well-being, and longevity. #chooseyourhard . #cardio #purposefulmovement #tradeoff #forlife❤️ #midlifemovement #nevertoolate #toaddyearstomylife #doitforyou #foryourfamily #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (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)
Both maintaining a healthy lifestyle and living unhealthily come with their own challenges and difficulties. While making choices to eat well and practice good nutrition can be difficult and uncomfortable sometimes, living with poor mental and physical well-being is also hard and uncomfortable in different ways. We have to choose which type of difficulty we are willing to endure, and I believe that the effort put into a healthy lifestyle is worth the potential discomfort, as it leads to better overall well-being and longevity. #chooseyourhard . #goodnutrition #eatwelllivewell #healthyfood #midlifemovement #nevertoolate #toaddyearstomylife #doitforyou #foryourfamily #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (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)
Tonight’s dinner? Avocado toast and black beans. One of my favorites! Why avocado toast is sooooo good and a favorite recipe: 🤔🙌🏼🥑 Avocado toast is considered a healthy food due to the numerous health benefits of its main ingredient, avocado. Avocados are rich in healthy monounsaturated fats, fiber, vitamins (such as vitamins C, E, K, and several B vitamins), and minerals (including potassium and magnesium). They are also loaded with antioxidants that help protect cells from damage. Here is a favorite recipe for an avocado toast topping: 😋 Avocado Toast with Tomato and Basil **Ingredients:** - 1 ripe avocado - 2 slices of whole grain or sourdough bread - 1 small tomato, sliced - Fresh basil leaves - Balsamic glaze - Salt and pepper, to taste **Instructions:** 1. Toast the bread slices until golden and crisp. 2. Mash the avocado in a bowl and season with salt and pepper. 3. Spread the mashed avocado evenly over the toasted bread. 4. Arrange the tomato slices on top of the avocado. 5. Add fresh basil leaves. 6. Drizzle with balsamic glaze. Enjoy this delicious and nutritious avocado toast recipe and try your own variations! . #avocados #avocadotoast #healthyrecipes #nutrition #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (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.)
Sunglasses- beyond the style! 😎🕶️ When choosing sunglasses, consider the following points*: 🤔👇🏼👇🏼 1. **UV Protection**: Ensure they offer 100% UV protection against both UVA and UVB rays. 2. **Lens Quality**: Look for lenses that provide clear, distortion-free vision. Polarized lenses can reduce glare and improve visibility. 3. **Fit and Comfort**: Choose a pair that fits well and is comfortable for extended wear. They should not pinch your nose or temples. 4. **Lens Color**: Different lens colors can be suited for different activities. For example, gray lenses reduce overall brightness while preserving natural color balance, and brown or amber lenses enhance contrast. 5. **Durability**: Consider the material of the lenses and frames. Polycarbonate lenses are impact-resistant, and high-quality frames will be more durable. 6. **Style**: Choose a style that suits your face shape and personal preference, ensuring you feel confident wearing them. By considering these points, you can choose a pair of sunglasses that will effectively protect your eyes and complement your lifestyle. *[The recommendations for sunglasses, particularly regarding UV protection and general eye health, are supported by various health organizations, including the World Health Organization (WHO) and other authoritative bodies like the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO).] . #sunglasses #eyeprotection #stylefashion #smartchoices #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (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 show that strength training and building muscle can help with weight loss. The Why? 🤔💪🏼 1. **Increased Basal Metabolic Rate (BMR):** Muscle tissue burns more calories at rest compared to fat tissue. Therefore, increasing muscle mass can elevate your basal metabolic rate, leading to more calories burned throughout the day. 2. **Caloric Burn During and After Exercise:** Strength training itself burns calories, and it also has a prolonged caloric burn effect post-exercise, known as excess post-exercise oxygen consumption (EPOC). This means you continue to burn calories at a higher rate even after the workout is finished. 3. **Improved Body Composition:** Building muscle helps in reducing body fat percentage. Even if the scale doesn’t show a significant drop in weight, the body composition changes favorably, leading to a leaner appearance. 4. **Enhanced Insulin Sensitivity:** Strength training can improve insulin sensitivity, which helps your body manage blood sugar levels more effectively and reduces the likelihood of storing calories as fat. 5. **Increased Strength and Physical Function:** As you build muscle, you enhance your physical capability to engage in various activities, which can increase overall energy expenditure. Therefore, incorporating strength training into a weight loss regimen can be highly effective in achieving and maintaining weight loss goals. . #weightlossjourney #buildmuscle #forthoseintheback #buildmoremuscles💪 #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (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)
Keep the skin on! Why? 🤔🍎🍏🍐🍇 Eating apples *(and others listed below) with the skin on is generally better for you than peeling them. The skin of an apple and other similar fruits contains a significant portion of its nutrients, including fiber, vitamins, antioxidants, and other beneficial compounds. 1. **Fiber:** The skin is rich in dietary fiber, which aids digestion and helps maintain healthy blood sugar levels. 2. **Vitamins and Minerals:** Apple skins contain a variety of vitamins (such as vitamin C and vitamin A) and minerals that are beneficial to your health. 3. **Antioxidants:** The skin is high in antioxidants, such as quercetin, which can help reduce inflammation and protect against certain chronic diseases. However, it’s important to wash apples and fruits thoroughly to remove any pesticides or contaminants if they are not organic. If the apples are organic or properly cleaned, keeping the skin on is the healthier option. *Others: 2. **Pears:** The skin contains a good amount of fiber, vitamins, and minerals. 3. **Plums:** The skin is a source of antioxidants and dietary fiber. 4. **Peaches:** The skin provides fiber, vitamins, and antioxidants. 5. **Nectarines:** Similar to peaches, the skin is nutritious and contains beneficial compounds. 6. **Grapes:** The skin has antioxidants, including resveratrol, which is associated with various health benefits. 7. **Kiwis:** While some people find the skin’s texture unpleasant, it’s edible and contains fiber and nutrients. 8. **Cherries:** The skin has fiber, vitamins, and antioxidants. 9. **Blueberries:** The skin is packed with antioxidants, fiber, and vitamins. . #keepskinon #fruits #healthyfood #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (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.)
Strength training, good nutrition, and cardio collectively act as the fountain of youth by synergistically enhancing physical vitality, mental clarity, and overall well-being. 💪🏼Strength training preserves muscle mass and bone density, reducing the risk of age-related ailments and enhancing metabolic efficiency. 🍽️Good nutrition fuels the body with essential nutrients, combating oxidative stress and inflammation, while supporting cellular repair and longevity. 🚶♂️🚴🏼♀️Cardio improves cardiovascular health, boosts mood through endorphin release, and enhances respiratory efficiency, contributing to a robust and youthful energy. 🫶🏼Together, these practices not only extend lifespan but also enrich the quality of life, enabling individuals to maintain youthful vigor and resilience well into their later years. Let’s Go!!! #rjhfitperspectivellc . #fountainofyouth #thesecretisout #followme #illshowyou #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (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)
If your holiday plans involve grilling, sharing meals with friends and family, remember a few food safety tips: 🤔 🍱🍲 1. **Proper Cooking Temperatures**: Ensure that meats are cooked to the correct internal temperature to kill harmful bacteria. For example, burgers should be cooked to 160°F (71°C), and chicken to 165°F (74°C). 2. **Avoid Cross-Contamination**: Use separate cutting boards and utensils for raw and cooked foods. Wash hands, utensils, and surfaces frequently. 3. **Refrigeration**: Keep perishable foods refrigerated until ready to grill, and refrigerate leftovers promptly (within two hours of cooking, or one hour if the temperature is above 90°F/32°C). 4. **Use a Food Thermometer**: Check the internal temperature of meats with a reliable food thermometer rather than relying on color alone. 5. **Safe Handling of Leftovers**: Store leftovers in shallow containers to cool quickly, and consume them within three to four days. Reheat leftovers to at least 165°F (74°C) before eating. 📖The food safety recommendations provided align with guidelines from several reputable sources, including: Centers for Disease Control and Prevention (CDC),United States Department of Agriculture (USDA),Food and Drug Administration (FDA), World Health Organization (WHO) . #foodsafety #prepandcook #bbq #memorialday🇺🇸 #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (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.)
It’s NEVER too late to start and the advantages to your health and longevity is well documented! 📣 Studies indicate that starting an exercise program in midlife can have substantial health benefits. Research suggests that middle-aged individuals who begin regular physical activity can improve cardiovascular health, reduce the risk of chronic diseases like diabetes and hypertension, enhance mental health by reducing symptoms of depression and anxiety, and improve overall physical function and mobility. For instance, a study published in the “Journal of the American Heart Association” found that middle-aged adults who become physically active can significantly reduce their risk of heart disease. 🥳💪🏼👉🏼Another study in “The Lancet Public Health” highlighted that even those who start exercising later in life can experience benefits comparable to those who have been active all along. Moreover, consistent exercise can also aid in weight management, improve sleep quality, and boost cognitive function, potentially lowering the risk of dementia. Start today! #babysteps . #midlifemovement #nevertoolate #toaddyearstomylife #doitforyou #foryourfamily #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (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)
Part II… and now, let’s explore a few benefits of each mode of strength training equipment!: 🤔💪🏼❤️ 1. **Free Weights**: - **Versatility**: Can be used for a wide range of exercises targeting multiple muscle groups. - **Functional Strength**: Helps in improving balance and coordination by engaging stabilizing muscles. 2. **Resistance Machines**: - **Ease of Use**: Often have guided movement patterns, making them beginner-friendly. - **Targeted Muscle Training**: Allows for isolation of specific muscle groups for focused workouts. 3. **Resistance Bands**: - **Portability**: Lightweight and easy to carry, making them perfect for travel. - **Variable Resistance**: Provides adjustable levels of resistance throughout the exercise movement. 4. **Bodyweight Equipment**: - **Accessibility**: Often requires minimal to no cost and can be used at home or outdoors. - **Functional Fitness**: Improves strength, flexibility, and balance using natural body movements. 5. **Suspension Trainers**: - **Core Engagement**: Many exercises inherently engage the core for stability. - **Adaptability**: Can easily adjust the difficulty level by changing body position. Ready…Set…Go!!! . #strengthtraining #modes #equipment #staystrong #forlife❤️ #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (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)
Adding bike riding to your training regimen can benefit your running in several ways: 💪🏼🚴🏼♂️💪🏼 1. **Low-Impact Cross-Training**: Biking provides a cardiovascular workout without the high impact stress on your joints that running does, helping to prevent overuse injuries. 2. **Improved Cardiovascular Fitness**: Cycling enhances your aerobic capacity, boosting your endurance and stamina, which are crucial for long-distance running. 3. **Muscle Strength and Endurance**: Biking strengthens muscles that are not as heavily used in running, such as the quadriceps, hamstrings, and glutes, contributing to overall muscular balance and reducing the risk of muscle imbalances and injuries. 4. **Active Recovery**: Cycling at a low intensity can serve as an active recovery workout, promoting blood flow and aiding muscle repair without adding additional strain. 5. **Mental Variety**: Incorporating biking can add variety to your routine, helping to keep your training enjoyable and mentally stimulating, which can increase your motivation and adherence to your fitness plan. 6. **Increased Leg Turnover**: Cycling at high cadences can help improve leg turnover rate, which can translate to a faster running cadence and improved running efficiency. By integrating cycling into your routine, you can enhance your overall fitness, support injury prevention, and potentially improve your running performance. Ride! 🙏🏻👉🏼Please remember your helmet! . #bikelife #makingeverydayhealthy #addabikeride #helmetrequired #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (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 five main types of strength training equipment we can use for an effective workout: 🤔💪🏼 1. **Free Weights**: Includes dumbbells, barbells, and kettlebells. 2. **Resistance Machines**: Such as leg press machines, chest press machines, and lat pulldown machines. 3. **Resistance Bands**: Elastic bands that provide resistance when stretched. 4. **Bodyweight Equipment**: Equipment like pull-up bars and dip stations that facilitate exercises using your own body weight. 5. **Suspension Trainers**: Systems like TRX that use straps and your body weight to perform various exercises. Whichever type you choose, each (or a combination of several) work well to provide an effective strength training session! Let’s Go! . #strengthandconditioning #strengthtraining #matters #forlongevity #healthylifestyle #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (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)
Happy Memorial Day weekend! Wake-up each morning to these quick healthy lifestyle tips: 🤔☀️🌻 1. **Drink a Glass of Water**: Rehydrate your body after hours of sleep, kick-starting your metabolism and helping with digestion. 2. **Stretch or Do Light Exercise**: Engage in some light stretching or a short exercise routine to wake up your muscles and improve circulation. 3. **Practice Mindfulness or Meditation**: Spend a few minutes meditating or practicing deep breathing to set a calm and focused tone for the day. 4. **Eat a Nutritious Breakfast**: Fuel your body with a balanced breakfast that includes protein, healthy fats, and whole grains to sustain energy levels. 5. **Plan Your Day**: Take a few moments to review your schedule, set priorities, and establish a positive mindset for tackling the day’s tasks. . #newday #morningmotivation #amhabits #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (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 is sometimes the best therapy due to its profound impact on both mental and physical health. 💪🏼Physically, regular exercise helps improve cardiovascular health, strengthen muscles, enhance flexibility, and boost overall energy levels. 🧠Mentally, it can reduce symptoms of depression and anxiety by releasing endorphins, the body’s natural mood lifters. 😴Exercise also promotes better sleep, enhances cognitive function, and provides a sense of accomplishment and purpose. Additionally, it can serve as a healthy outlet for stress and a way to break from daily routines, helping individuals gain a fresh perspective on challenges. Overall, the holistic benefits of exercise make it a powerful and accessible form of therapy. . #exercise #itstherapeutic #somanybenefits #justmove #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.)
Proud to add these recent certifications to my resume! I’m a strong believer in education… certification and extensive education in coaches and trainers lead to more effective, safe, and personalized training experiences, fostering better outcomes for clients. 📚🎓 . #newcertification #schoolsinsession #brainpower #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.)
Asking yourself…shall I have blueberries or bananas? 🤔 Bananas: 🍌 1. **Nutritional Content**: Bananas are rich in potassium, vitamin B6, vitamin C, and fiber. They provide quick energy due to their high carbohydrate content, mainly in the form of natural sugars and starch. 2. **Digestive Health**: Bananas contain a type of fiber called pectin, which can help regulate the digestive system and prevent constipation. The fiber also aids in maintaining healthy gut bacteria. 3. **Versatility and Convenience**: Bananas are a highly versatile fruit. They can be eaten fresh, added to smoothies, baked into goods, or used in savory dishes. They come in their own natural, biodegradable packaging, making them a convenient snack. Blueberries: 🫐 1. **Antioxidant Powerhouse**: Blueberries are renowned for their high levels of antioxidants, particularly anthocyanins, which give them their deep blue color. These antioxidants help protect the body against oxidative stress and inflammation. 2. **Brain Health**: Studies suggest that regular consumption of blueberries can improve memory and cognitive function, potentially delaying age-related cognitive decline due to their neuroprotective properties. 3. **Low Calorie, High Nutrient**: Blueberries are low in calories but high in essential nutrients, including vitamin C, vitamin K, and dietary fiber. This makes them an excellent choice for a healthy, nutrient-dense snack. . #banana #blueberries #foodfight #botharegreat #freshfruits #recommendation #exercisemotivation #juststart #strengthandflexibility #befit #healthylifestyle #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx #heightshouston 📸 Infographic, Precision Nutrition (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 a five things we can do for healthy bones as we age? 🤔🩻 1. **Ensure Adequate Calcium and Vitamin D Intake:** Consume a diet rich in calcium (found in dairy products, leafy greens, and fortified foods) and vitamin D (from sunlight, fatty fish, and supplements if necessary) to support bone health. 2. **Engage in Regular Weight-Bearing and Resistance Exercises:** Activities like walking, running, weight lifting, and yoga help to strengthen bones by promoting bone density. 3. **Avoid Smoking and Excessive Alcohol Consumption:** Smoking and excessive alcohol can weaken bones and increase the risk of osteoporosis. 4. **Maintain a Healthy Weight:** Being underweight increases the risk of bone loss and fractures, while being overweight puts extra stress on bones and joints. Aim for a balanced diet and regular exercise to maintain a healthy weight. 5. **Monitor Bone Health:** Regular bone density tests, especially for postmenopausal women and older adults, can help detect early signs of bone loss and allow for timely intervention. . #bonehealth #tipsforstrength #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 got those miles in today and a perfect time to remind everyone… Summer heat and humidity is upon us (especially here in Houston this week)🥵! Keep these five top hot weather running, walking, and training safety tips in mind: 🤔📝 1. **Stay Hydrated**: Drink plenty of water before, during, and after your run. Consider drinks with electrolytes to replenish the salts lost through sweat. 2. **Dress Appropriately**: Wear light-colored, moisture-wicking, and breathable clothing to help keep your body cool. 3. **Adjust Your Pace**: Slow down and shorten your workout if necessary. High heat and humidity can make exercise more strenuous, so listen to your body and don’t push too hard. 4. **Plan Your Timing**: Run early in the morning or late in the evening when temperatures are cooler and humidity levels might be lower. 5. **Recognize Heat-Related Illness Symptoms**: Be aware of signs like dizziness, headache, muscle cramps, nausea, and excessive sweating. Stop immediately and seek shade or a cooler environment if you experience these symptoms. Be safe out there! ❤️🙏🏻☀️😎 . #heatandhumidity #traininghard #safetyfirst #hydrate #heatchallenge #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.)
Thank you for following RJH Fit Perspective on Facebook, Instagram, and LinkedIn! I greatly appreciate your support and continued feedback! . #socialmedia #pages #risingcreators #thankfulforyou #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.)
Allow yourself to have an off day—a workout that didn’t go as planned, a meal that wasn’t ideal, a skipped run or walk. Perfection isn’t the goal; progress is. Keep moving forward. Don’t give up. Instead, make adjustments in your next workout, your next meal, your next routine. Every step forward counts. 💪🏼❤️💪🏼 . #loveyourself #consistencyiskey #forwardisforward #regroupandrefocus #babystepsleadtosuccess #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.)
Five health-related facts about exercising: 🤔💪🏼 1. **Improves Cardiovascular Health**: Regular exercise strengthens the heart, improves blood circulation, and reduces the risk of heart disease and stroke. 2. **Boosts Mental Health**: Exercise releases endorphins, which can help reduce symptoms of depression and anxiety and improve overall mood. 3. **Aids Weight Management**: Physical activity helps burn calories and build muscle, which are essential for maintaining or losing weight. 4. **Enhances Bone and Joint Health**: Weight-bearing exercises like walking and strength training increase bone density and reduce the risk of osteoporosis. 5. **Strengthens Immune System**: Regular moderate exercise can boost your immune system, making you less susceptible to illnesses. Did you know? Engaging in regular physical activity can increase life expectancy by up to 4.5 years. ❤️ . #mondaymotivation #justmove #doitforyou #moveyourbodyeveryday #justtgefacts #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)
A well-rounded lifestyle for longevity and better health includes a balanced diet, regular exercise, sufficient sleep, stress management, and strong social connections. 💪🏼🤔 . #this #lifestyle #wellrounded #improvement #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! What are the pillars and foundation for self-care and good health? 🤔🧱 1. **Physical Health**: Regular exercise, a balanced diet, sufficient sleep, and routine medical check-ups. 2. **Mental Health**: Stress management, mindfulness practices, mental health support, and engaging in activities that stimulate the mind. 3. **Emotional Health**: Building healthy relationships, expressing emotions healthily, practicing gratitude, and seeking emotional support when needed. 4. **Spiritual Health**: Engaging in practices that fulfill spiritual needs, whether through religion, meditation, or personal reflection. 5. **Social Health**: Maintaining a supportive social network, spending quality time with loved ones, and participating in community activities. 6. **Environmental Health**: Creating a safe and healthy living environment, reducing exposure to toxins, and engaging in sustainable practices. 7. **Occupational Health**: Finding a healthy work-life balance, pursuing fulfilling work, and setting professional boundaries. . #selfcare #pillars #focus #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.)
S L O W DOWN! What’s the rush? 🍽️ Why I work with clients to eat their meals slowly: ⌛️ 1. **Improved Digestion:** Taking your time allows your stomach to properly signal when it’s full, reducing the risk of overeating and improving digestion. 2. **Better Weight Management:** Eating slowly helps you feel more satisfied with less food, which can contribute to maintaining or losing weight. 3. **Enhanced Enjoyment of Food:** Slowing down allows you to savor and enjoy your food’s flavors, textures, and aromas more fully. 4. **Better Hydration:** Slower eating often leads to increased fluid intake during meals, aiding in overall hydration. 5. **Reduced Stress:** Taking time to eat can make meals more relaxing and less rushed, reducing stress levels. 6. **Improved Nutrient Absorption:** Chewing food thoroughly breaks it down better, aiding in more efficient nutrient absorption. . #mindfulness #slowdownchallenge #takeyourtime #nutritiontips #eatslowly #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.)
There are many foods that have been shown to help fight disease. Here are five top ones you might consider adding to your life and diet! 🤔👇🏼💪🏼 1. **Blueberries**: Rich in antioxidants, particularly anthocyanins, which help reduce oxidative stress and inflammation, potentially lowering the risk of chronic diseases like heart disease and cancer. 2. **Broccoli**: Contains sulforaphane, a compound that has been shown to have cancer-fighting properties. It also provides essential vitamins and minerals that support overall health. 3. **Garlic**: Known for its immune-boosting properties, garlic contains allicin, which has antimicrobial and anti-inflammatory effects, helping to reduce the risk of infections and chronic diseases. 4. **Turmeric**: Contains curcumin, a powerful anti-inflammatory and antioxidant compound. Curcumin has been studied for its potential to prevent and treat various diseases, including cancer, heart disease, and Alzheimer’s. 5. **Green Tea**: High in polyphenols, particularly catechins, which have strong antioxidant and anti-inflammatory properties. Regular consumption of green tea is associated with a reduced risk of several chronic diseases, including heart disease and cancer. Incorporating these foods into your diet can contribute to better overall health and help reduce the risk of various diseases. Enjoy! . #healthyfood #diseaseprevention #wholefoods #longevity #foodforlife #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.)
Oftentimes, I have clients concerned that they are moving slowly- especially when just starting out! Today is a good time to reinforce…taking your time or progressing slowly is not something to fear. As long as you are making progress, even if it’s slow, you are moving forward. The real concern should be not progressing at all, or just standing still and not moving at all! This applies to many areas of life. Move Forward! 🤜🏼🤛🏼 💪🏼🥳 . #justmove #nostanding #forwardisapace #lifelessons #chineseproverb #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 a follow up to my sports drink post today, here’s a quick and easy sports drink you can make at home! 🤔👨🏼🍳👇🏼 Make your own natural electrolyte drink at home: Ingredients: - 4 cups of water (filtered or spring water) - 1/4 cup of freshly squeezed lemon juice - 1/4 cup of freshly squeezed lime juice - 2 tablespoons of honey or maple syrup (for sweetness and carbohydrates) - 1/8 to 1/4 teaspoon of sea salt (for electrolytes) - Optional: a pinch of Himalayan pink salt (for additional minerals) Instructions: 1. In a pitcher, combine the water, lemon juice, lime juice, honey or maple syrup, sea salt, and optional Himalayan pink salt. 2. Stir the mixture until the honey or maple syrup is fully dissolved. 3. Taste the mixture and adjust the sweetness or saltiness according to your preference. 4. Chill the homemade electrolyte drink in the refrigerator for at least 30 minutes before serving. 5. Serve over ice, if desired, and enjoy your natural Gatorade! This homemade electrolyte drink provides hydration and replenishes electrolytes lost during physical activity or hot weather, without any artificial colors, flavors, or additives. Adjust the ingredients to suit your taste preferences. Enjoy! . #electrolytes #sportsdrink #homemade #cheffing #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 asked…”Why do we sometimes need a sports drink?” 🤔 Sports drinks serve several purposes, especially for those engaging in prolonged or intense physical activity: 1. **Hydration:** Sports drinks help replenish fluids lost through sweating during exercise. They contain water and electrolytes like sodium and potassium, which are crucial for maintaining proper hydration levels in the body. 2. **Electrolyte Replacement:** When you sweat, you lose electrolytes such as sodium, potassium, and chloride. Sports drinks help restore these electrolytes, which are essential for nerve and muscle function, maintaining fluid balance, and regulating blood pressure. 3. **Energy Source:** Many sports drinks contain carbohydrates in the form of sugars like glucose or sucrose. These carbohydrates provide a quick source of energy during exercise, helping to sustain performance and prevent fatigue, especially during prolonged workouts or endurance activities. 4. **Improved Performance:** Consuming sports drinks during exercise can enhance endurance and performance by providing the body with the necessary fluids, electrolytes, and energy to sustain physical activity. Overall, sports drinks can be beneficial for athletes and individuals engaging in prolonged or intense exercise, helping to optimize hydration, maintain electrolyte balance, and support performance. However, for moderate exercise sessions lasting less than an hour, plain water is usually sufficient for hydration purposes. . #sportsdrinks #electrolytes #hydratation #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 friends at ACE Fitness remind us that while cardio training is important, resistance training also has very powerful mental health benefits! 🤔🧠 Several studies have indicated a positive correlation between resistance training and mental health. Resistance training has been associated with improvements in mood, reduced symptoms of depression and anxiety, and enhanced overall well-being. Regular resistance training can also increase self-esteem and self-efficacy, which are important factors in mental health. 💪🏼💪🏼 📸 Infographic ACE Fitness . #resistancetraining #strengthtraining #forbrainhealth #mentalhealth #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 get asked often how I successfully managed my own weight and fat loss journey. The secret… combining good nutrition, strength training, and purposeful movement - cardio! This is where my business name originated- it’s just my “perspective”, but it works and the research backs me up! It’s another reason I wanted to be certified and well trained in all three disciplines. 💪🏼🍽️🏃🏼♂️🚶🏻♀️ 👉🏼📚Research suggests that while exercise plays a crucial role in weight management and overall health, it’s not the sole factor in fat loss. Dietary habits, lifestyle choices, and individual metabolism also significantly impact fat loss outcomes. Combining exercise with a balanced diet and other healthy habits tends to yield the most effective results. 📸 Precision Nutrition . #fatloss #weightloss #nomagicpill #dothework #addthegood #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 Mother’s Day” from RJH Fit Perspective, LLC! Wishing all the incredible moms out there a healthy day, and weekend, filled with love, joy, and appreciation for everything you do. 💗🤗💗 . #mothersday #lovemom #hugs #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 hummus (I like to add jalapeños often to mine) and this is an easy, oil free, recipe: Ingredients: - 1 can (15 ounces) chickpeas, drained and rinsed - 2 tablespoons tahini (sesame paste)… I use liquid Aminos instead - 2 tablespoons lemon juice - 1 clove garlic, minced - 1/2 teaspoon ground cumin - Salt to taste - Water (to adjust consistency) Instructions: 1. In a food processor, combine the chickpeas, tahini, lemon juice, garlic, cumin, and a pinch of salt. 2. Blend until smooth, scraping down the sides of the bowl as needed. 3. If the hummus is too thick, add water, 1 tablespoon at a time, until you reach your desired consistency. 4. Taste and adjust seasoning if needed, adding more salt or lemon juice if desired. 5. Serve with your favorite veggies, crackers, or pita bread. Happy weekend! Enjoy your homemade oil-free hummus! 📸 Me! 😏 . #hummus #nutrition #madeeasy #oilfree #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.)
When it comes to health and fitness, there are various hardships to consider, beyond just the physical aspect: 💪🏼Consistency in Exercise**: Finding the motivation to exercise regularly and sticking to a workout routine can be tough. However, the alternative—dealing with the physical and mental effects of a sedentary lifestyle, such as muscle weakness, low energy levels, and mood swings—can be equally challenging. In the end, whether it’s the challenges of maintaining a nutritious diet, staying consistent with exercise, managing stress, prioritizing sleep, or preventing injuries, each hardship in the realm of health and fitness comes with its own set of consequences. It’s essential to weigh the difficulties of each choice and decide which path aligns best with your long-term health and wellbeing goals. . #workout #canbehard #sedentarylifestyle #canbehard #wechoose #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)
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.)