Andrea Hammer’s Post

Unlock the magic of The MaxPAC® by training your grip strength! 💪 Use ALL your fingers, thumb, and palm and SQUEEZE into it as you workout. KEEP THE SQUEEZE throughout all your reps! Here are a few examples of how changing how you grip The MaxPAC® changes the exercise and activates different muscle groups. 💪🏻 www.themaxpac.com

Even a few minutes a day can help reduce anxiety and improve focus. 🧘 Here are some tips to manage stress: ✅ Practice Deep Breathing Take slow, deep breaths, inhaling through your nose, holding for a few seconds, and exhaling slowly through your mouth. This helps calm your nervous system and brings your focus to the present moment. ✅ Engage in Mindful Meditation Set aside 5-10 minutes each day to sit quietly and focus on your breathing. Gently bring your attention back to your breath if your mind starts to wander. ✅ Body Scan Meditation Lie down comfortably and mentally scan your body from head to toe, noticing any areas of tension or discomfort. Breathe into these areas and consciously relax them. ✅ Mindful Walking Walk slowly and deliberately, paying attention to the sensation of your feet touching the ground, the movement of your legs, and your surroundings. This practice helps you stay grounded and present. ✅ Mindful Eating Focus on the taste, texture, and aroma of your food. Eat slowly, savoring each bite, and be aware of your body’s hunger and fullness cues. ✅ Journaling Spend a few minutes each day writing about your thoughts and feelings. This practice can help you process emotions and gain clarity on stressors. ✅ Progressive Muscle Relaxation Tense and then slowly release each muscle group in your body, starting from your toes and working up to your head. This technique helps release physical tension and promotes relaxation. ✅ Visualization Close your eyes and imagine a peaceful place, such as a beach or a forest. Engage all your senses in this visualization to create a vivid, calming experience. ✅ Mindful Listening Pay full attention when someone is speaking, without interrupting or planning your response. This not only improves communication but also helps you stay present. ✅ Gratitude Practice Take a moment each day to reflect on things you’re grateful for. Writing them down can reinforce positive emotions and reduce stress.

My Dad loved SARDINES! 🐟 He ate them all his life right out of the can! Sardines have incredible health benefits, especially for seniors. Try them in salads, grill with vegetables, simmer with onions and tomatoes over rice! Sardines provide: 📌 Omega-3 Fatty acids help improve cholesterol, heart, and brain health 📌 Vitamin D to help the body absorb calcium, and maintain bone health 📌 Phosphorus to keep bones strong and help repair tissues 📌 Amino Acids needed to build muscle and strength 📌 Selenium to protect organs by neutralizing free radicals, lower risk of prostate cancer Follow me for more health tips and fitness exercise ideas! @hammerhealthandfitness 🌐 https://lnkd.in/dfRYyct

Let’s do a leg workout that will give you that beautiful burn! Take your MaxPAC® to another level with this “Side Step with Overhead Press”! 📌 I have here with me an 8lb-Red MaxPAC and 24lb-Aqua MaxPAC. Use the Aqua MaxPAC as a stepper and the Red MaxPAC as your weight for pressing up and down (you can use the 16-lb blue to press if you’re feeling stronger). 📌 You can do it at your own pace. Do this for 5 sets - (40 seconds work, 20 seconds rest). Nothing beats a good workout! You can even use this as a warm-up for your Strength or HIIT Training!

Whether it’s a brisk walk, a yoga session, or a workout at the gym, keeping active and exercising regularly is key to staying healthy. 🏋️ 🧘♀️🏃 Here are tips to help you incorporate exercise into your weekly habits: 📌 Create a WEEKLY SCHEDULE for your exercises It helps to identify which days you can commit to exercising whether at the gym or at home. If you are pressed for time, schedule 1-2x visits to the gym for strength training and do cardio or body weight exercises at home. 📌 Set REMINDERS on your phone Setting reminders on your phone or calendar helps to remember your workout sessions. Visual cues can be a great way to stay on schedule. 📌 INCORPORATE WORKOUTS into your daily life Take the stairs, walk during lunch breaks, or do a quick workout in the morning. 📌 START SMALL AND SIMPLE sets especially when you are just starting out Make a conscious effort everyday to keep your body in active shape and be mindful of what you eat and how you feel about your body. If you need help with identifying your fitness goals and achieving them, please feel free to contact me directly. I am here for YOU! https://lnkd.in/dfRYyct 📞 (954) 270-1870

I hope all of you are enjoying your summer, relaxing and having fun with family and friends. It is so important to spend time with those you love, to really connect with them. My hubby and I just got home from an amazing vacation to France and Spain for our 42nd anniversary. Every place we visited was beautiful, and everyone was so nice, especially in Nice, France! From there, we took a cruise from Monte Carlo to St. Tropez, Santa Marguerite, Rapallo, Portofino, Mallorca, and Barcelona. The world is out there to see and experience! It was so wonderful to be together, just us! It was a long-awaited trip, and very much needed. My father (90yrs) had been in a long-term care facility for the past year, and my siblings and I were caring for him. He passed away 2 days before we left. I am glad I was there to say goodbye and find peace and closure within myself. My father and I had much contention between us during his life, but in the end, it was love and forgiveness that prevailed. As proof of that, I found a white feather in every city we visited! I know he was watching over me. Tears and smiles at the same time. I am moving forward with a renewed outlook on Life, believing God works in magical ways! I KNOW HE DOES, BECAUSE…… I am also going to be a Grandmother!!! YAYYYY! I am soooo over the moon happy!! My son and daughter-in-law are having a baby!! The cycle of LIFE!! As time flies by, I am even more aware and appreciative of the preciousness of life. We often take “TIME” for granted, but it is the most valuable thing to “spend” with those you love, doing what you love! Don’t delay! Stay Strong and Healthy, and… YUM IT (and them) UP!

The MaxPAC® is not only safe and flexible to workout with - but it is also EASY to clean! They are also hypo-allergenic! They won’t absorb sweat, odor, or bacteria. Easily wash off sweat or dirt! You can use soap and water, or if you have antibacterial wipes on hand, just wipe the entire MaxPAC® and you are good to go! By the way, have you registered in our Fitness workout class this Saturday? Let's burn some sweat and have some fun before the year ends! Reserve your slot now at: ⬇️ https://lnkd.in/eS9Vyup

Tip of the week: Drinking water delays the feeling of hunger and it also aids in detoxification of waste from your body. 💧 Have you noticed that when you wake up in the morning, you automatically feel hungry but when you drink a glass of water, the hunger somewhat diminishes? There’s a reason why we need to drink water after waking up. It not only hydrates our parched throat for sleeping all throughout the night but it also regulates our appetite and fills up our empty stomach thus it delays our hunger. Imagine what water does to our body if we drink it all throughout the day. Here are tips to staying hydrated all throughout the day: ✅ START and END your day by drinking a GLASS OF WATER. ✅ CARRY A WATER BOTTLE with you. This makes it easier to sip water wherever you are, whether you're at work, at the gym, or on the go. ✅ EAT HYDRATING FOODS such as cucumbers, watermelon, oranges, strawberries, celery, and lettuce. ✅ AVOID EXCESSIVE CAFFEINE AND ALCOHOL. Both caffeine and alcohol can dehydrate you. If you consume them, be sure to drink extra water to compensate. ✅ MONITOR YOUR URINE COLOR. A good indicator of your hydration level is the color of your urine. It should be light yellow or clear. Dark yellow or amber-colored urine may indicate dehydration. Maintaining a healthy lifestyle starts from drinking your water consistently all throughout the day. Are you struggling in your fitness journey? If YOU are interested in a personalized coaching to attain your goals, please feel free to contact me directly. I am here for YOU! https://lnkd.in/dfRYyct 📞 (954) 270-1870

Ask Me Anything! 🤔 Have questions about maintaining health and wellness in your life? I'm feeling a "Heart to Heart" talk coming on.... Sending thoughts of Love, Strength and Health to YOU! 💜 Drop them in the comments or DM me. I’ll be answering your questions all day! ⬇️ Xoxo, Andrea 🌐 https://lnkd.in/dfRYyct 💪🏻 www.themaxpac.com 📞 (954) 270-1870

Let's do some Cardio Exercises using The MaxPAC™ for some extra challenge! You can do this Tabata style (40 seconds work, 20 seconds rest) for 4 rounds: ✅ Shoulder Hold Trots ✅ Overhead Hold Trots ✅ Front Chest Hold ✅ Twist and Hold This can make for a good warm-up or a good finisher workout. Let me know if you tried this out! 💪🏻 www.themaxpac.com