Stand tall Breathe deep

Episode 29: Spoiler alert! I'm going to list them right now; 1) Protein Type Matters 2)BCAAs Benefits 3)Protein needs as we age

Listen in and check out my blog post on the same subject at: www.integrativefitnesstherapy.com

Schedule a Virtual Consultation with me to discuss your health and fitness goals! https://integrativefitnesstherapy.com/book-a-consultation/

Links mentioned in the episode:

Basic Protein Breakdown: https://youtu.be/HSCUAjZQhXI

High-quality protein foods: https://www.issaonline.com/blog/post/what-is-a-high-quality-protein

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Plant-based athlete Brendan Brazier and author of Thrive Energy Cookbook: https://amzn.to/3BoG5nH

10 Healthy Leucine Foods: https://www.healthline.com/nutrition/10-high-leucine-foods

Protein consumption and the elderly: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/

Complete protein sources for vegetarians: https://www.healthline.com/nutrition/complete-protein-for-vegans

Study on BCAAs supplementation enhances exercise capacity & fat oxidation:  https://pubmed.ncbi.nlm.nih.gov/21297567/

BCAA Benefits and When to Take them: https://youtu.be/fPrkarBzrg0

Protein RDA: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6492513/

Protein Intake Calculator: https://www.calculator.net/protein-calculator.html

Episode 27: The fourth decade is a particular time in a woman's life and a significant cross-road. Perimenopause hits, and we undergo a gradual shift in hormones which affects our mental and physical well-being. There's never a better time to reevaluate your fitness, train for longevity, and take action to circumvent chronic diseases.

Research has shown that women over 40 get greater benefits from higher-volume training programs than from lower-volume, high-intensity programs. High volume training shows the most significant improvement in blood biomarkers and body fat percentage.  https://pubmed.ncbi.nlm.nih.gov/31306389/

Research revealed that the more days, time, and effort women devote to strength training, the lower their body fat and the higher their fat-free mass https://pubmed.ncbi.nlm.nih.gov/28181774/

How to Stop Feeling Sluggish and Build Lean Muscle Effectively: A Cheat Sheet for Busy Professionals: https://mailchi.mp/6605f1b14473/ekccmwqhco

https://integrativefitnesstherapy.com/2020/09/20/benefits-of-working-with-a-trainer/

https://integrativefitnesstherapy.com/2022/04/22/how-to-preserve-lean-muscle-for-women-over-40/

Schedule a free Virtual Consultation: https://integrative-fitness-therapy.square.site/

www.integrativefitnesstherapy.com

Episode 26: The benefits of weight training and especially, how it relates to women.

Schedule your complimentary consultation: https://integrative-fitness-therapy.square.site/

Visit my Blog: https://integrativefitnesstherapy.com/blog-2/

I've been a fitness and health pro for over a decade now and I still come across women that fear getting bulky if they train with heavy weights. The short answer is No, however, I have elaborated on my reply. Listen in to this podcast to find out more, and don't fear the bulk!

Don't forget to subscribe, follow and share this podcast with those that would benefit!

visit my fitness Blog here:https://integrativefitnesstherapy.com/blog-2/

Want to train with me? Virtually, in the convenience of your home from anywhere in the world? https://integrativefitnesstherapy.com/online-personal-training/

I would love to hear from you, Send your questions and feedback to standtallbreathedeep@gmail.com

Hi! I've decided to share my responses to a few questions I was asked on a Personal Training network. Tune in and see if my fitness philosophy resonates with you. As I mention in the episode, the link for my free guide is below! How to stop feeling sluggish and get rid of excess fat effectively: Top 4 tips. Know what you should focus on to effectively weave a fitness routine into your life and what method will maximize your outcomes. 

Here's the Link:

https://mailchi.mp/6605f1b14473/ekccmwqhco

Visit my website for insightful fitness nuggets! You can reach me with your fitness questions or inquiries at standtallbreathedeep@gmail.com

Episode 23: It's that time of year when we're bombarded with tips and tricks on how to lose the "holiday weight" and stick to our New Year's goals. Here I offer you another one, but I promise you it's no quick fix gimmick. It will require some effort. Don't fret, it will be practical and concise. These strategies will weave nicely into your routines, especially for my busy professionals who are already overworked and stressed out.

Visit me on the web at www.integrativefitnesstherapy.com

If you are overworked, overstressed, and feeling unhealthy schedule a free consultation to discuss your goals in detail and learn more about my programs. https://square.site/book/LH9P2WTQA5735/integrated-fitness-therapy

Interested in my personalized exercise, nutrition, and healthy lifestyle coaching? http://integrativefitnesstherapy.com/online-personal-training/

Connect with me on IG at @standtallbreathedeep

Episode 22: So you've tried workouts on fitness apps before. Sure! Why not! It's affordable, it's versatile and convenient! But what you missed is a personalized approach. You missed a fitness program designed around your unique goals and lifestyle. 

Bring all aspects of wellness and fitness under one cohesive app; or use it to fill in specific gaps in training, such as recovery and stretching routine unique to your body. This constructive approach will maximize your outcomes, coupled with supportive coaching for guidance. 

Ready to discuss how this approach could accelerate your gains without breaking the bank? Book a complimentary consultation. We'll discuss your goals in detail and I'll give you a thorough overview of my programs. Visit my website 

https://integrativefitnesstherapy.com/online-personal-training/ 

or email me at standtallbreathedeep@gmail.com

-Corina, 

ACE-CPT, NASM-CES, NYS LMT

Episode 21: This is an encore. It was the very first episode on this podcast, read by a text-to-speech robot. It's one of my favorite blog posts and I wanted my voice behind it. I will review strategies you can use to build your roadmap to success in reaching your fitness goals. Listen in, choose a strategy that resonates with you and take actionable steps. Reach out to me to book your complimentary consultation. Listeners of this podcast will get $110 off the total cost of their personalized program. Leave me your comments, share it with a friend, and don't forget to follow!

Book a complimentary consultation: https://square.site/book/LH9P2WTQA5735/integrated-fitness-therapy

Blog post: https://integrativefitnesstherapy.com/2021/04/01/sustainable-weight-loss-strategy/

Episode 20: Are you Team Structure or Team Random? Random workouts have their place; they break up the monotony and are a great way to boost motivation - but, then what? What are you working toward? This episode will give you a brief overview of the pros/cons of both training methods. Which one do you prefer and why? Visit my blog to read the post! 

www.integrativefitnesstherapy.com

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

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

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/

Episode 16: The fitness industry has 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://integrativefitnesstherapy.com/book-a-consultation/?fbclid=IwAR0o7PDLLnv5F4jdXNAiZRzpkS8brOyEaMAgve2u5oMDDvJXwld1R1Ntaus

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

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

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

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

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

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!

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

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/

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

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

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." --