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About Raychelle

Raychelle Muhammad is a Certified Personal Trainer and Sports Nutritionist from Houston, Texas. She specializes in total body workouts, flexibility, and core training.

Raychelle's philosophy is simple: the road to good health and fitness is a life-long process. Each client is unique and every plan is customized to accommodate health, lifestyle, and personal goals.

Sports have always been a part of Raychelle's lifestyle. She competed in basketball and volleyball through her early college years. Raychelle currently holds an Orange Belt in Tae Kwon Do and is an AAU certified coach in the sport as well.

She is married and a proud mother of one.

How balanced is your diet?

Eating three meals a day does not guarantee that you are eating enough of the right foods in the correct proportions. Many of us engage in mindless and/or emotional eating. A simple solution is to start a food journal and record every item you consume in the course of a day. To discover your eating patterns, write down times, moods, and activities associated with each meal or snack. Once you know better, you will be empowered to do better!

Take This Easy Test to See

if You Have a Healthy Diet!

The Magic Number Is...

Have you measured your waistline lately? Did you know that this number is a key indicator of potential health risks like high blood pressure, heart disease, and the onset of diabetes? Males should aim for less than 40 inches and women should come in below 35 inches. Changing your diet and incorporating exercise should send these numbers down to a healthy range.

What's the best way to begin an exercise program and start whittling the waist? Consult your doctor for evaluation and then get moving! Remember, walking is the best form of exercise!How do I get started?

Thank you for visiting Journeys Fitness!

If you are ready to take your first steps toward good health, fitness, and improved quality of life, then you have come to the right place! As a certified personal trainer and sports nutritionist, I will share with you information that is vital to the success of your diet and exercise plan.

Please browse my website and look forward to recipes, newsletters, and special offers soon!

Spring Is Here!

The summer months will be here before you know it! Hopefully, you have all had a busy and productive school year. If your children are anything like mine, they have to be constantly challenged or else boredom prevails. Here are some things to do that will encourage them to get outside and get active, and learn something new:

1) Take the children to the park: teach them to fly a kite or throw a frisbee.

2) Set up a recycling center in your garage: observe Earth Day on April 22nd

with activities that the whole family can get involved in like switching to

energy-efficient bulbs, recycling, and donating rather than discarding old toys,

clothes, dishes, linens, and more!

3) Plant a flower or vegetable garden: Start small with a 30" window box planter or several small pots.

ISSA's Latest Health and Fitness Tip

Did You Know...

Researchers at the CDC recently found that girls in kindergarten through fifth grade who spent between 70 and 300 minutes per week in P.E. got higher scores on standardized math and reading tests than girls with less time in gym class.

Combine this with the fact that childhood obesity rates have more than doubled in the 2-5 year old set and more than tripled among kids 6-11 over the course of the past 30 years and you're left with two incredibly compelling reasons to exercise with your kids--especially if the Physical Education budgets have been eliminated at your child's school.

Some ideas for activities you can do with your child today include:

* PRESCHOOL: Grab Bag Pantomime

Tip from Chris Chapan, YFT

Materials: Cut-outs of pictures from magazines

Have your child reach into a grab bag and take out a picture of something that moves (animal, job, vehicle, etc.) and moves like that creature across the floor to a designation. You then try to guess which picture the child is pantomiming. Then it's your turn to pantomime!

* GRADE SCHOOL: Bounce and Catch

Tip from Clark Bartram, ISSA Master Trainer & YFT

Materials: racquetball or super-ball

On a clear surface such as a indoor basketball court, have the child stand about 10-15 feet away. Bounce a racquetball or super-ball high enough for the child to run and catch before it hits the floor. The child only takes off for the ball after it is bounced. Have the child run from either side of the ball and attempt to catch with one hand then the other. Feeling spry? Have your child bounce the ball for you next!

* JR. HIGH AND HIGH SCHOOL: Wii

Never underestimate the power of the Wii! If you've got a Wii at home, challenge your older kid to a boxing or tennis match. Not only will you score quality time together, but you'll BOTH get a great workout and have fun in the process.

The preceding information was not intended as medical advice and should not replace the advice of a qualified physician.