This podcast will give you valuable fitness insights, help you build a durable body, and maximize your health. Learn simple yet effective tools and strategies that will help you build sustainable habits to support your fitness efforts. If you're confused about exercise and fitness and struggling to adopt a healthier lifestyle, this podcast is for you! 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! I'd love your feedback and questions on the topic. Thanks!
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:
Get your first 2 sessions for $29
Check out pre-written programs that may be followed independently or a monthly membership customized to your unique goals
Thanks for tuning in!
Stand tall, breathe deep!
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!
Check out my blog post
This Youtube video on fascia, Nails It
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.
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.
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:
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!
Lymphatic System Overview
Rebounding for Lymph flow
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 email@example.com!
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
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
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
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
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....
Stretch your Pectoralis Minor!
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:
Check out the related sites below for more info on Foam Rolling
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." --
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
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.