Stand Tall, Breathe Deep: Recent Episodes
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 optimize your health. Learn simple yet effective tools and strategies that will help you build sustainable habits to support your fitness efforts. I've been a Licensed NYS Massage Therapist and Certified Personal Trainer for 13 years and I'm passionate about sharing my knowledge and experience with you! Download my FREE Guide below. https://mailchi.mp/6605f1b14473/ekccmwqhco Support this podcast: https://anchor.fm/corina-miranda-risnes/support
Castor oil is loaded with ricinoleic acid, a fatty acid with serious anti-inflammatory chops. Studies show that ricinoleic acid can help reduce inflammation and soothe pain, making castor oil packs a go-to for arthritis, and muscle soreness. Castor oil packs provide targeted treatment and boost absorption to the area of concern. It's a simple and inexpensive home remedy.
Liked the Episode? Share, Support, Subscribe!
Read the Blog
Schedule a Video Consultation with me!
Edgar Cayce, Father of Holistic Medicine
How to Prepare a Castor Oil Pack
Evidence for the Topical Application of Castor Oil Packs
Clinical Trail of Castor Oil and Diclofenac Sodium
Castor Oil Pack Guidelines
--- Send in a voice message: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/messageSupport this podcast: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/support
Integrating essential oils into your next massage is a holistic way to elevate, not only the physical sensations but, also the emotional and mental aspects of relaxation. Essential oils possess remarkable therapeutic properties that have been harnessed for centuries across various cultures. Each oil carries a distinct aroma and a unique composition of compounds, offering a diverse array of benefits for both the body and mind.
Schedule a Complimentary Consultation (mention this episode!)
Aromatherapy for Anxiety
Aromatherapy in Hospitals
Essential Oil Extraction Methods
The Blog
--- Send in a voice message: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/messageSupport this podcast: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/support
For the modern-day professional who wants to keep fit while balancing competing responsibilities, it’s essential to find the sweet spot between pushing yourself and allowing your body the rest it deserves. Today, we’ll delve into practical strategies you can use to prevent overuse injuries – those nagging aches and pains that can disrupt your days. Let’s explore the key to maintaining a harmonious relationship with your body.CHECK OUT THE BLOG
Contact me: standtallbreathedeep@gmail.com
PILATES MAT PROGRAM AT HOME!
Save your back. Trim your waist line. Move better at the gym or with everyday tasks. Join me for a Pilates mat program or class right from home.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/messageSupport this podcast: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/support
Resolutions fade over time. Sure you've got that New Year's energy to cruise you through the first few weeks but then what? Glad you asked! Habits endure. Build micro habits that stack up to big wins. Let's dive in!
Contact: Corina@IntegrativeFitnessTherapy.com
Read this episode on my BLOG
Complimentary Virtual Pilates mat class for Beginners:
Reserve your SPOT
Healthy Habits Pay Off Online Program: Save 10% today!
Schedule a fitness Strategy consultation:
--- Send in a voice message: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/messageSupport this podcast: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/support
Tune in to these 5 practical tips that are ridiculously easy to incorporate during your travels. These tips will help you ease stiffness, swelling and help you feel your best. Let me know which one you use or what you would add!
email: Corina@IntegrativeFitnessTherapy.com
Book a virtual consulation
My Blog
Join a Virtual Pilates mat class!
Alternate Nostril Breathing
--- Send in a voice message: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/messageSupport this podcast: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/support
Stress can be motivating and energizing rather than just debilitating. When stress becomes chronic it takes a toll on our entire body. Affecting our immune system, hormones and exacerbating pre-existing conditions. Finding strategies that are easy to access make a profound difference. Listen in as I share how to use massage (at home as well!) and breath work to help us cope with stress. Take action and be an active participant when it comes to your health. Learn to harness your breath to manage stress and improve your well-being.
Alternate Nostril Breathing
Experience a Free Piilates Mat Intro Class. Delivered Virtually! Join me on Nov. 18th at 10am EDT. Space is limited Sign up here
Visit my website: www.IntegrativeFitnessTherapy.com
email me your questions: Corina@IntegrativeFitnessTherapy.com
Follow me on IG: @standtallbreathedeep
--- Send in a voice message: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/messageSupport this podcast: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/support
Episode 44: Save your Back. Trim your waistline. Move better at the gym or with everyday tasks. Pilates emphasizes mindful, efficient movement, which translates into fewer injuries and improves execution. Tune in and learn some of Pilates's principles and why it works so well in building inner core strength, thereby protecting your back. Learn about my new Pilates Mat Virtual group program! It's an accessible way to begin a Pilates mat practice that fits your busy schedule. Reduce stress, optimize your breath, and build flexible, solid muscles!
Learn more or get on the waitlist for the Virtual Pilates Mat Group Program.
Book a Fitness Strategy Consultation :
Contact me: standtallbreathedeep@gmail.com
Call/text: (845)633-9124
www.IntegrativeFitnessTherapy.com
Learn more:
Science of Pilates Article
Send in a voice message: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/message Support this podcast: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/support
Goodbye Coffee, my best friend. Here's why we must part ways. Listen in as Jonna Morales-Thompson opens our eyes to the facts about coffee and caffeine. She'll connect the dots between symptoms we experience and how caffeine can exacerbate or be the root cause of these symptoms. It affects our mood, constricts blood vessels; contributes to high blood pressure; disrupts blood sugar levels, and increases the loss of vital minerals. If you want to optimize your health, consider weaning off coffee and caffeine.
Jonna's IG: @tailoryourwellness
email: tailoryourwellness@gmail.com
Website: www.tailoryourwellness.com
Book a fitness consultation with me!
Learn about my two fantastic virtual fitness programs
Visit my website
Send in a voice message: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/message Support this podcast: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/support
Part Two: Goodbye Coffee, my best friend. Here's why we must part ways. Listen in as Jonna Morales-Thompson opens our eyes to the facts about coffee and caffeine. She'll connect the dots between symptoms we experience and how caffeine can exacerbate or be the root cause of these symptoms. It affects our mood, constricts blood vessels; contributes to high blood pressure; disrupts blood sugar levels, and increases the loss of vital minerals. If you want to optimize your health, consider weaning off coffee and caffeine.
Jonna's IG: @tailoryourwellness
email: tailoryourwellness@gmail.com
Website: www.tailoryourwellness.com
Book a fitness consultation with me!
Learn about my two fantastic virtual fitness programs
Visit my website
Send in a voice message: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/message Support this podcast: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/support
Episode 41: Stretching Pt. 2: Motion is lotion. Remember that one phrase, and you'll be good for the rest of your life;) Continuing from the last episode, stretching can help you become stronger and move better. I'll touch base on dynamic stretching guidelines and its benefits.
-Corina
Send me your questions or ideas for topics!
Corina@IntegrativeFitnessTherapy.com
Book a consultation:
Find the blog post here:
Study on Dynamic stretching
Send in a voice message: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/message Support this podcast: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/support
Move better with a consistent stretch routine. It will help you increase your flexibility and mobility, allowing for a more extensive range of motion. Listen in on the benefits, best practices, and guidelines for an effective stretch.
Read the blog post here
https://integrativefitnesstherapy.com/book-a-consultation/
Send in a voice message: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/message Support this podcast: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/support
Episode 39: The gut is like our second brain. It's affected by not only the food we eat but our psychological state, the environment, and the household or personal products we use. Join me on this episode as I welcome Jonna Morales-Thompson! Jonna is a gut health specialist. She has an MS in Nutrition. She's also a Holistic Health Coach and a prior NASM-certified personal trainer. You'll learn what exactly is a leaky gut, foods that aid or harm our gut health and practical tips we can start putting into action. Follow Jonna on IG @leakygutwellness
Jonna can be contacted by email: tailoryourwellness@gmail.com. Learn more about Jonna and her programs by visiting her website www.tailoryourwellness.com
Ready to discuss your top fitness goals and talk about a sustainable plan? Schedule a complimentary consultation with me
Searching for a Massage near you in the Westchester area? Book an appointment with me!
--- Send in a voice message: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/messageSupport this podcast: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/support
Continued....I've been living is Psoriasis for over 10 years. I have a personal interest in Psoriatic Arthritis (PsA), as it affects 85% of the population that has psoriasis. In this episode, I share an overview of PsA. The early signs and symptoms; who gets PsA; diagnosis; treatment; resources; and how exercise and lifestyle factors can help you manage the disease.
Complimentary Consultation: Fitness Strategy Consultation
In the Westchester NY area? Book a massage with me:
Study: National Library of Medicine
Clinical Difference Between Men and Women
What is PsA?
https://creakyjoints.org/education/psoriatic-arthritis/
Signs & Symptoms:
https://www.hopkinsarthritis.org/arthritis-info/psoriatic-arthritis/clinical-manifestation/
Treatment:
PsA treatment: https://creakyjoints.org/education/psoriatic-arthritis/treatment/
Exercise Energizes Patients with Autoimmune Disease
--- Send in a voice message: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/messageSupport this podcast: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/support
I've been living is Psoriasis for over 10 years. I have a personal interest in Psoriatic Arthritis (PsA), as it affects 85% of the population that has psoriasis. In this episode, I share an overview of PsA. The early signs and symptoms; who gets PsA; diagnosis; treatment; resources; and how exercise and lifestyle factors can help you manage the disease.
Complimentary Consultation: Fitness Strategy Consultation
In the Westchester NY area? Book a massage with me:
Study: National Library of Medicine
Clinical Difference Between Men and Women
What is PsA?
https://creakyjoints.org/education/psoriatic-arthritis/
Signs & Symptoms:
https://www.hopkinsarthritis.org/arthritis-info/psoriatic-arthritis/clinical-manifestation/
Treatment:
PsA treatment: https://creakyjoints.org/education/psoriatic-arthritis/treatment/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/messageSupport this podcast: https://podcasters.spotify.com/pod/show/corina-miranda-risnes/support
Do you know your numbers? Blood pressure and cholesterol levels? February was Heart Health month - yes, I'm a little late for the party but this information never goes out of style. Listen in as I share ways to keep your heart healthy through awareness, knowing your risk factors, and adjusting lifestyle factors to help prevent heart disease.
Schedule a free fitness consultation:
Set yourself up for long-term success with this 28-Day online challenge. It will help you clarify your goals, align your intentions, and implement a sustainable plan. Focus on health with a holistic no-fuss approach, celebrating small wins.
The Heart Foundation: Seven ways to keep your heart healthy
Go Red for Women
Connect with me on IG: Let me know you listened to this podcast!
Share with someone who would benefit from this information. Enjoying this podcast? Show your support with the SUPPORT button!
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app--- Send in a voice message: https://anchor.fm/corina-miranda-risnes/messageSupport this podcast: https://anchor.fm/corina-miranda-risnes/support
Here's a sneak preview of the episodes I'm working on. If you have questions about these topics, send them to the email below. I would love to know if you also have a personal experience you would like to share about these topics!
email: corina@integrativefitnesstherapy.com
Book a free virtual consultation or call:
Fitness Blog:
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app--- Send in a voice message: https://anchor.fm/corina-miranda-risnes/messageSupport this podcast: https://anchor.fm/corina-miranda-risnes/support
Being Healthier is undoubtedly the most common and consistent New Year's resolution. On average, only 9-12% of people keep their New Year's resolutions and attain their goals. If you're finding it difficult to continue on those well-intended goals, tune in to this episode for some strategies and insight on how to attain and sustain your goals. Visit my health and fitness blog to stay inspired!
Your Blueprint to set up a winning fitness plan
Book your Free virtual consultation
Sign up for my monthly Fitness Newsletter
Connect with me on Facebook or IG: @standtallbreathedeep
Stand tall Breathe deep
-Corina
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app--- Send in a voice message: https://anchor.fm/corina-miranda-risnes/messageSupport this podcast: https://anchor.fm/corina-miranda-risnes/support
Do you want to sweat for an hour with no goal, or are you ready to make fitness a fun and enjoyable habit? How will you define success? What milestones are keeping you focused and motivated? Clarifying your goals will help you stay on track by identifying barriers and challenges ahead of time. Explore effective strategies that are realistic for your life, remain consistent but flexible, taking into account unexpected challenges and commitments. The S.M.A.R.T goal-setting guideline is your blueprint to achieving your goals, avoiding overwhelm, and keeping motivated. Get your notepad ready and follow along as I go through constructing Specific, Measurable, Attainable, Relevant, Time-bound goals!
Enjoyed the episode? Tell a friend, follow, support, and subscribe.
-Corina
Visit my fitness blog
Free Resources to set you up for wins! https:
Discounts on Health & Fitness products:
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app--- Send in a voice message: https://anchor.fm/corina-miranda-risnes/messageSupport this podcast: https://anchor.fm/corina-miranda-risnes/support
Encore Episode: If you're seeking a fitness trainer, listen in to find out what questions to ask and what skills/qualifications to look for. Working with a fitness professional will help you clarify your goals, give you tools and strategies to remain consistent, and provide you with a customized and systematic training program to help you reach your goals safely.
Join the January Free Online Challenge: Screw the weight, Get consistent!
Read the Blog post related to this episode.
Book a free call to learn more.
Connect with me on IG @standtallbreathedeep
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app--- Send in a voice message: https://anchor.fm/corina-miranda-risnes/messageSupport this podcast: https://anchor.fm/corina-miranda-risnes/support
Episode 36: Pt. 2: We all know that too much sugar is harmful to our health, contributing to several chronic conditions such as diabetes, heart disease, and high blood pressure - in addition, it accelerates the aging process (did I get your attention?;). I've got some valuable and easy-to-implement tips for you to use during the holidays; when we may feel a bit more stressed and give ourselves more freedom to overindulge in highly palatable foods. Listen in, and use one today! Let me know how it goes. If you're ready to explore strategies that will help you set up a sustainable fitness routine, join my FREE challenge beginning in January!! Take back your strength, energy, and stamina...for good.
Screw the Weight, Focus on Health, Get Consistent! FREE 30-Day Online Challenge
Free Guide: Healthy Eating & Nutrition Tips guidebook
Visit my website:
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app--- Send in a voice message: https://anchor.fm/corina-miranda-risnes/messageSupport this podcast: https://anchor.fm/corina-miranda-risnes/support
Episode 36: We all know that too much sugar is harmful to our health, contributing to several chronic conditions such as diabetes, heart disease, and high blood pressure - in addition, it accelerates the aging process (did I get your attention?;). I've got some valuable and easy-to-implement tips for you to use during the holidays; when we may feel a bit more stressed and give ourselves more freedom to overindulge in highly palatable foods. Listen in, and use one today! Let me know how it goes. If you're ready to explore strategies that will help you set up a sustainable fitness routine, join my FREE challenge beginning in January!! Take back your strength, energy, and stamina...for good.
Screw the Weight, Focus on Health, Get Consistent! FREE 30-Day Online Challenge
Free Guide: Healthy Eating & Nutrition Tips guidebook
Visit my website:
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app--- Send in a voice message: https://anchor.fm/corina-miranda-risnes/messageSupport this podcast: https://anchor.fm/corina-miranda-risnes/support
Episode 35: The dark, cold days can really rob your motivation and desire to get up and moving. Add the holiday stress (and delectable desserts!), and you’ve got a recipe for weight gain, anxiety, and low energy. How about we avoid that altogether and keep the extra weight off?! Gather your friends & family and Listen in for 5 Fun Ways to Stay Active during the Holidays. Visit my blog post on this topic
Ready to get the level of support to reach your unique health and fitness goals? Book a free consultation!
Hula Hoop Study by American Council on Exercise
Small study: Hula Hoop reduces abdominal fat,increases core muscle mass
Table Tennis Study on Brain Health
Jumping rope improves running speed for endurance runners
Effects of jumping rope on hip bone mineral density
Jump Rope tutorial on Youtube
Disclosure: This page contains affiliate links. As an Amazon Associate, I earn from qualifying purchases. I may earn an affiliate commission at no cost to you. I only recommend products I would use myself and all opinions expressed here are my own.
Hula hoop set for the entire family: https://amzn.to/3W6c8jC
Weighted Hula Hoop I use: https://amzn.to/3HlpWlV
Ping Pong table: https://amzn.to/3Bj7whN
Weighted Vest: https://amzn.to/3uDFMkr
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app--- Send in a voice message: https://anchor.fm/corina-miranda-risnes/messageSupport this podcast: https://anchor.fm/corina-miranda-risnes/support
Encore Episode: Some cravings can really sabotage our health and fitness efforts. And many aspects of our life play a role in aiding and abetting; especially when we are in the thick of the holiday season. Tune in to this encore episode for strategies on how to deal with late-night munchies. Feel empowered and assured not weak and discouraged with these insightful nuggets. Get more healthy eating and nutrition tips with my Free 11-page PDF download.
Healthy Eating & Nutrition Tips Guidebook
Receive Health & Fitness Tips through my Monthly Newsletter
Join my Free Fitness & Health Challenge!
-Corina
Integrative Fitness Therapy
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
Episode 33: In this episode, I speak with fellow New Yorker, personal trainer, and integrative nutrition coach, Janice Johnson. We'll review healthy meal options for beating the mid-day slump and keeping from getting "hangry". We'll talk about snacking, meal timing, best practices for staying satiated, and choosing healthier foods. And, whether cream cheese with Lox is a sound breakfast;)
Want to connect with Janice? You can reach her through email or phone in the NY area!
Janice Johnson, ICAN 4Fitness, Health and Wellness
email: jayested@yahoo.com
Phone: (718) 749-2859
Ready to get started on your fitness journey? in Baby steps? Download my Free PDF: Fitness Cheat Sheet for Busy Professionals: Top 4 Tips for How to Stop Feeling Sluggish and Build Lean Muscle Effectively.
Schedule a Free Virtual Consultation with me!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
Episode 32: Ready to get your health back on track? Build a solid foundation to kickstart your health and fitness goals with the five tips I share in this episode. Tune in as I digress and have a little fun talking about Doritos. For you foodies out there... gourmet Doritos (my husband clued me in). Check out the link to the youtube video.
Read this post on my Fitness Blog:
Get a restful night's sleep with a Bedtime Routine
Schedule a Virtual Consultation
Study: How Memory Replay in Sleep Boosts Creative Problem Solving: Lewis, Knoblich & Poe 2018;
Study: Emotion Regulation and Sleep: An intimate relationship ; Vandekerckhove & Wang 2018
Pastry Chef attempts to make a Gourmet Doritos: youtube video
Thinking of starting a fitness routine but are not ready for a big commitment? Download my free PDF; Fitness Cheat sheet for Busy Professionals: How to stop feeling sluggish and build lean muscle effectively:
Like my episodes? Subscribe, Follow, Rate, Support or Tell a Friend!
Stand tall Breathe deep
-Corina
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
Episode 31: Are you that parent? Juggling the school, work, and home events? I am! While working from home can be a blessing, let’s be honest, it’s not all unicorns and rainbows. The goal is to feel pleasantly exhausted and accomplished, not stretched thin and burnt out. I will share practical and straightforward tips to keep your physical and mental fitness intact. You’ll find the stamina to keep the house in order and the business afloat. Your comments, feedback and questions are welcome and appreciated!
Read the post on my Fitness Blog
Book a free consultation with me!
Related Show links
Coconut Oil Pulling ; How does it work?
Benefits of Drinking Lemon Water according to the clevelandclinic.org
Time Blocking for increasing productivity, prioritizing your time and focus.
Book I'm reading right now: Toxic Positivity: Keeping it Real in a World Obsessed with Being Happy, by Whitney Goodman
Disclosure: These are affiliate links. As an Amazon Associate, I earn from qualifying purchases. I may earn an affiliate commission at no cost to you. I only recommend products I would use myself and all opinions expressed here are my own
Fitness Made Easy: Space saving, High-Value for the cost Equipment for Your Home Gym
Lifepro 4-Speed Vibrating Foam Roller
Schwinn Indoor Cycling Bike IC4
TheraBand Resistance Band Set
The Bodyblade exercise tool; USE Discount Code: StandTallBreatheDeep for 10% OFF your purchase
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
Episode 30: The process of establishing healthier habits can become an unpleasant chore if done abruptly and half-heartedly. When embarking on forming healthier habits, celebrate mini-milestones, and take a step-by-step, day-by-day approach.
Healthy Eating and Nutrition Guide: Free PDF Download:
Let's Talk, Book a virtual consultation:
Visit my Fitness Blog:
Receive my Monthly Newsletters:
Follow me on IG @standtallbreathedeep
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
Episode 29: Spoiler alert! I'm going to list them right now; 1) Protein Type Matters 2)What's the deal with BCAAs? 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
-------This page contains affiliate links. As an Amazon Associate, I earn from qualifying purchases. If you purchase a product through one of them, I will receive a commission (at no additional cost to you). I only ever endorse products that I have personally used and benefitted from personally.------
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/
Protein RDA: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6492513/
Protein Intake Calculator: https://www.calculator.net/protein-calculator.html
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
Ep #28: There's no need for your vacation to totally derail your fitness gains. You can have your cookie and stay fit too! Keep one thing at the forefront - your health. Keep the feeling of 'fit' Alive! You know, that strength, energy, and internal drive to be your best version. You might have to abandon your traditional fitness routine but don't abandon your health entirely.
Questions: email at corina@integrativefitnesstherapy.com
Fit & Healthy Living Monthly Newsletter: Yes! Please send it to me:
https://mailchi.mp/d3361e2c86b2/yv0hdqp63n
Visit my Blog:
http://integrativefitnesstherapy.com/2022/07/05/eat-the-cookie-but-dont-abandon-your-health-5-tips-to-manage-your-weight-during-summer-vacation/
Book a Free Virtual Consultation
https://integrativefitnesstherapy.com/book-a-consultation/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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/
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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." --
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
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.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support
This episode is also available as a blog post: http://integrativefitnesstherapy.com/2021/04/01/lifestyle-modifications-for-sustainable-weight-loss/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Send in a voice message: https://anchor.fm/corina-miranda-risnes/message Support this podcast: https://anchor.fm/corina-miranda-risnes/support