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Stand Tall, Breathe Deep

Stand Tall, Breathe Deep

By Corina Miranda-Risnes
If you're confused about exercise and fitness and struggling to adopt a healthier lifestyle, this podcast is for you! This podcast will give you valuable fitness insights, and help you build a durable body to maximize your health. Learn simple yet effective tools and strategies that will help you build sustainable habits to support your fitness efforts. I've been an NYS Massage Therapist and Certified Personal Trainer for 13 years and I'm passionate about sharing my knowledge and experience with you! www.trainerize.me/profile/corinamiranda/Corina.MirandaRisnes/
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5 Tips to Sneak in Exercise

Stand Tall, Breathe Deep

5 Tips to Sneak in Exercise

Stand Tall, Breathe Deep

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What to Look for in a CBD Oil
The 5 non-negotiable qualities to look for when choosing a CBD oil; Certificate of Analysis; Extraction Method; Independent Lab-Verified; Organically Grown; Transparency & Customer Service. Get valuable insights and remember to do your research before making decisions that affect your health. NOTE: Heads up! The 5 Non-negotiables are halfway through the episode.  Are you finding my content helpful? Please let me know and you can now support it by clicking the support button! Thanks for tuning in. I appreciate your support! Read this episode on my BLOG and find all the links neatly https://integrativefitnesstherapy.com/2020/12/21/what-to-look-for-in-a-cbd-oil/ Who Benefits from What Spectrum? https://medium.com/cbd-origin/full-spectrum-vs-broad-spectrum-vs-cbd-isolate-the-difference-explained-a09e415bf235 Charlotte's Story https://www.nytimes.com/2020/04/09/us/charlotte-figi-dead.html
13:01
September 14, 2021
Recovery Methods for Mere Mortals & Demi-Gods, Part-Two
Episode 18: Did you just listen in to episode 17? Recovery tools play a vital role in keeping our bodies resilient. Tending to rest & recovery makes the difference between walking up a flight of stairs or crawling the day after leg day! Listen in as I share information on massage guns and vibrating foam rollers; their benefits, usage, precautions, and even a bit of history. Be sure to check out my blog on this topic the link is below. I've also linked product reviews and side-by-side comparisons of these tools. Be informed and find out what tools fit you best. Check out my Blog http://integrativefitnesstherapy.com/2021/07/20/recovery-methods-for-mere-mortals-and-maybe-a-demi-god/  Studies on vibration and percussion therapy: Vibration Therapy in Management of Delayed Onset Muscle Soreness (DOMS) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4127040/ 10 Best Massage Guns https://www.runnersworld.com/health-injuries/g36120229/top-home-massage-guns/?utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_rnw_d_bm_g36120229&gclid=CjwKCAjwpMOIBhBAEiwAy5M6YC3fSjesKIa-tctjEgaytD0GWLxyy05yZVIn1Dfgqoo3LP4gfKdZFhoCI-UQAvD_BwE Massage Guns: Benefits and how to use https://youtu.be/1Av_fhXsJBs 7 Best Foam Rollers 2021 https://www.businessinsider.com/best-foam-roller Just for Fun, Vibration Therapy History https://youtu.be/phAaBL9Xm38
14:19
August 9, 2021
Recovery Methods for Mere Mortals & Demi-Gods, Part-One
Episode 17: This episode is broken down into 2-parts, be sure to continue with episode 18. Ease accumulated strain from fitness training, sports, or just everyday tasks. Recovery is a critical component of any training program but it serves us all to attend to our self-care. Build a resilient body. In this 2-part episode, I will share 3 recovery routines to get you back in the game quicker and help relieve the strain from repetitive stress. I'll talk about massage guns, vibrating foam rollers, and a cheap and effective stretching technique that works like voodoo! Listen in, Subscribe, Share with a friend that could use this info, and CHECK out the show notes for related material.  Visit the blog post here... click below http://integrativefitnesstherapy.com/2021/07/20/recovery-methods-for-mere-mortals-and-maybe-a-demi-god/ History of PNF https://www.ipnfa.org/organisation/history-of-pnf/ PNF Stretching Technique - CR Method,  https://youtu.be/gJHxJEd-BWE PNF CRAC Method, https://youtu.be/1RhPZDsjkJE Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588663/
14:46
August 9, 2021
What to know about Virtual Training Sessions
Episode 16: Technology has done well in helping us adapt our favorite activities into the virtual realm. The fitness industry has been fast-forwarded light years ahead and online options abound. If you're thinking of hiring a trainer for virtual training sessions, and this is your first time, you are not alone. Listen in to this episode for some guidelines and checklists on what to expect and how to prepare! Ready to talk about a personalized fitness program and how it can be delivered virtually? Set up a consultation. Click the link below: https://square.site/book/LH9P2WTQA5735/integrated-fitness-therapy Get your first 2 sessions for $29 https://findyourtrainer.com/new-york/personal-trainer/corina-miranda-risnes Check out pre-written programs that may be followed independently or a monthly membership customized to your unique goals https://www.trainerize.me/profile/corinamiranda/?planID=44718 Thanks for tuning in! Stand tall, breathe deep! -Corina
14:08
July 23, 2021
What is Fascia? How does it affect my health?
Episode 15: Most people are not familiar with fascia and why fitness peeps love it so much. In this episode, I'll share insightful little nuggets on the fascia, why it's important to know about it and why you should train it intentionally. I'll tell you right here the postures we hold daily play a big role in enhancing fascia health or totally wrecking it. Listen in and then check out my blog post on the subject. Thanks for tuning in! Leave a review and 5 stars to keep me motivated!  Stand tall, Breathe deep - Corina Need guidance/support with your fitness & health journey? Schedule a free consultation. Listeners of this podcast will get their first online 60-minute session for $30! https://square.site/book/LH9P2WTQA5735/integrated-fitness-therapy Check out my blog post  http://integrativefitnesstherapy.com/2020/07/15/self-care-healthy-fascia/ This Youtube video on fascia, Nails It https://youtu.be/T-UsSmD7miI This science experiment helps us to understand viscosity, various forms of liquid states. Notice the obstruction of the marble through the various states of liquid density.  https://youtu.be/2Gdxu4XcsbY
15:16
July 12, 2021
Late Night Munchies
Episode 14: In life, we're influenced by what surrounds us; by our loved ones and their opinions, what's on the treat table, etc. These things motivate us to behave in specific ways. Add vacation, family gatherings, life events, and holidays to that mix, and well, it could lead to mindless snacking leaving us with an excess of unwanted weight and riddled with guilt. Stop the sabotage and set yourself up with a game plan that will help you handle these events without losing all your hard work. This episode will share strategic tips to help you succeed in reaching your fitness goals.  Schedule a Free 30-minute Consultation...mention the Podcast and get your first Virtual Session for $35!  Explore the link below to get to my blog, pre-written fitness app program, and schedule a consult. https://linktr.ee/standtallbreathedeep
10:50
July 2, 2021
5 Tips to Sneak in Exercise
Episode 13: In this episode, I share tips on how to routinely incorporate fitness into our life by just sprinkling focused movement into our days. When we learn how to stay consistent with our fitness routines it will fit in our life no matter what transitions your going through or how busy work or family life becomes. Fitness can become part of our lifestyle. The more you move the more you WANT to move.  Set up a free Fitness Consultation:  https://square.site/book/LH9P2WTQA5735/integrated-fitness-therapy Website: www.integrativefitnesstherapy.com
11:58
June 22, 2021
Why Exercise is Vital for Lymphatic circulation
Episode 12: This episode is filled with insightful nuggets on how to stay healthy by supporting our lymphatic circulation.  The lymphatic system is responsible for a healthy immune response, getting rid of toxins and circulating white blood cells. Keeping active is essential in helping the flow of lymph fluid. Vertical exercises, deep breathing, and joint movement are powerful tools in keeping our lymphatic system healthy.  Book a Free 20-minute consultation with a  supportive and dedicated coach! https://square.site/book/LH9P2WTQA5735/integrated-fitness-therapy Lymphatic System Overview https://www.merckmanuals.com/home/heart-and-blood-vessel-disorders/lymphatic-disorders/overview-of-the-lymphatic-system Rebounding for Lymph flow https://www.bellicon.com/us_en/benefits/health-benefits/lymph-and-edema Diaphragmatic Breathing: https://youtu.be/BckGYBfN5e0
11:14
June 16, 2021
What's my message...
Episode 11: What I'm all about. Why I'm doing this podcast... listen in to learn about my experience, style of training, and fitness philosophy Send me your questions or training inquiries at standtallbreathedeep@gmail.com!  
11:11
June 11, 2021
Simple Strategies to Form Healthy Habits
Episode 10: Old habits are difficult to get rid of, so let's switch our mindset and refocus on slowly incorporating healthier ones that resonate with our life. If you mess up don't disregard all the time and effort placed forward so far. In this episode, I'll review strategies to help you build healthy habits and make them stick for good! Check out my website: www.integrativefitnesstherapy.com Train with me! Get the most value with a monthly membership. Customized fitness routine catered to your unique goals. Contact me for more info. www.trainerize.me/profile/corinamiranda/Corina.MirandaRisnes Breathing exercises to reduce stress: https://youtu.be/tEmt1Znux58 Learn more about Positive stress: https://www.healthline.com/health/eustress#eustress-vs-distress
12:09
June 2, 2021
When your Motivation gets Sucked into a Black hole
Episode 9: We've all been there, especially with pandemic life hampering down on us, our motivation was sucked into a black hole! In this episode, I share some super effective and accessible strategies for your self-care tool kit. They have personally helped me and I hope they will help you as well.  Visit my website: www.integrativefitnesstherapy.com Train with me Virtually!: https://findyourtrainer.com/new-york/personal-trainer/corina-miranda-risnes
09:16
May 28, 2021
Engage your Core, No Really, Engage your Core!
Engage your Core, Neutral Pelvis, Draw in your Navel, all these terms are often heard in fitness classes, Trainers cue up an exercise with these terms - but are we truly performing these correctly? Join me, as I talk about those vital inner core muscles, and through descriptive cueing, learn how to properly recruit them. I'll review function, anatomy, and a couple of exercises that will help you build awareness to connect to these muscles.  My Website: www.integrativefitnesstherapy.com The Diaphragm:  https://youtu.be/6IK-YHK1ToM Single Leg Slide Video: https://youtu.be/4lzNJZFlH7U Single Leg Drop Video: https://youtu.be/rv8GI2KzXX0 More on the Pelvic Floor & its dysfunction: https://my.clevelandclinic.org/health/diseases/14459-pelvic-floor-dysfunction TRAIN WITH ME! Set up a Free Consultation: https://square.site/book/LH9P2WTQA5735/integrated-fitness-therapy
19:53
May 22, 2021
Don't be a Parched Zombie
Episode 7: The best things we could do for our health are cheap and effective but not always easy to implement. Join me on this episode as I review ways for you to incorporate healthier habits into your busy life.  CHECK OUT THE LINKS BELOW FOR MORE INFO: Train with me!: https://www.trainerize.me/profile/corinamiranda/Corina.MirandaRisnes Circadian Rhythm:  https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx Meditation 101: https://youtu.be/Aw71zanwMnY Meditation to reduce stress: https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858 Melatonin and Sleep: https://www.healthline.com/nutrition/melatonin-and-sleep Serotonin:  https://www.verywellmind.com/what-is-serotonin-425327 Benefits of Sunlight for Human Health: https://ehp.niehs.nih.gov/doi/full/10.1289/ehp.116-a160 Cortisol Awakening Response: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3527370/ Vitamin D and Your Health: https://www.health.harvard.edu/staying-healthy/vitamin-d-and-your-health-breaking-old-rules-raising-new-hopes Vit. D Deficiency: https://pubmed.ncbi.nlm.nih.gov/18400738/ A Body of Water: https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects Blood Basics: https://www.hematology.org/education/patients/blood-basics How much Exercise is Needed: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916 Lymphatic Circulation: https://integrativefitnesstherapy.com/2019/06/28/why-exercise-is-vital-for-lymphatic-circulation/
17:35
May 16, 2021
The Stroller Hunch
Episode 6: Moms, and Dads, you know exactly what I mean. In this episode, I'll share useful tips on how to maintain good posture while pushing that cute little baby around. Awareness and a few adjustments go a long way in helping to circumvent neck and shoulder tension. Tune in and learn how to optimize your posture.  This episode is also a blog post. Check it out at www.integrativefitnesstherapy.com Stand tall, Breathe deep- Corina
08:47
May 7, 2021
Muscles That Get No Glory
Episode 5: Most people focus on training their superficial muscles first and neglect the deeper postural muscles. In this episode, I'll go over a few forgotten muscles that get repetitively beat up with modern-day technology usage. Get some valuable insights and simple tips to relieve these muscles. A little insight and proactive care are all it takes to circumvent chronic tension and pain. Need guidance and support in your fitness journey? Head to my website to learn more about my training style and experience. Check out the links here for stretches and more specific info.  Learn more from this guy, I'm a huge fan. He really breaks it down. Biceps Stretch.... https://youtu.be/_e1hQUxTAHc Stretch your Pectoralis Minor! https://youtu.be/SV7l1sfEmO0 Serratus Anterior https://youtu.be/VCPp1DUypo0
12:56
May 4, 2021
Foam Rolling Tips From a Massage Therapist
Episode 4: Foam Rolling is a cheap and effective add-on to your fitness routine that can positively enhance your health! This episode will review; What it's used for? Why do it? And specific techniques to get the most out of your FR routine! Stay tuned I will be recording a follow-along FR tutorial on my website. This episode is based on my blog post under the same name; Check it out at: www.integrativefitnesstherapy.com Check out the related sites below for more info on Foam Rolling https://www.hss.edu/newsroom_metzl-foam-roller-relieve-muscle-pain.asp https://vimeo.com/458176767 The effects of self-myofascial release using a foam roller or roller massager on joint range of motion, muscle recovery, and performance. International Journal of Sports Physical Therapy, November 2015. "SMR with a foam roller or roller massager appears to have short-term effects on increasing joint range of motion without negatively effecting muscle performance and may attenuate decrements in muscle performance and DOMs after intense bouts of exercise. Short bouts off SMR prior to exercise do not appear to effect muscle performance." --
14:33
April 30, 2021
Recovery Methods for Mere Mortals
Episode 3 This episode will review effective and super accessible post-exercise recovery methods that don't require outlandish equipment or pricey services. The game-changer is intent and learning proper techniques. If you are overwhelmed with all the fitness info out there and struggling to adopt a healthy lifestyle, this podcast is for you.  Standfor Study: https: //news.stanford.edu/2014/04/24/walking-vs-sitting-042414/ Walking and Sleep Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5093382/ Fascia Review Post: https://integrativefitnesstherapy.com/2020/07/15/tuck-jump-and-foam-roll-your-fascia/ Foam Roll Study: https://www.researchgate.net/publication/269482088_Effectiveness_of_Myofascial_Release_Therapies_on_Physical_Performance_Measurements_A_Systematic_Review Contrast Water Therapy: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0062356
13:43
April 23, 2021
Benefits of Working with a Trainer
Episode 2: Thinking about working with a Personal Trainer? This episode will give you valuable information on the benefits of working with a trainer and what you need to know on your trainer search. Check out my blog post on the topic at integrativefitnesstherapy.com. Schedule a free 20-minute consultation, copy and paste:  https://square.site/book/LH9P2WTQA5735/integrated-fitness-therapy.
09:34
April 20, 2021
Lifestyle Modifications For Sustainable Weight-loss
This episode is also available as a blog post: http://integrativefitnesstherapy.com/2021/04/01/lifestyle-modifications-for-sustainable-weight-loss/
07:10
April 9, 2021