Shows
Stand tall Breathe deepHarness the Power of Castor Oil PacksCastor 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.
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Edgar Cayce, Father of Holistic Medicine
How to Prepare a...
2024-06-2319 minStand tall Breathe deepEnhance Your Massage with Essential OilsIntegrating 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
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2024-04-2309 minStand tall Breathe deepPreventing Overuse Injuries
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: Corina@IntegrativeFitnessTherapy.com
PILATES MAT PROGRAM AT HOME!
Save your back. Trim your waist line. Move bette...
2024-02-2716 minStand tall Breathe deepFitness Resolution PitfallsResolutions 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:
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Healthy Habits Pay Off Online Program: Save 10% today!
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2024-01-0208 minStand tall Breathe deepTips to Ease Stiffness While TravelingTune 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
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2023-12-0817 minStand tall Breathe deepCombat Stress Simply and NaturallyStress 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
2023-11-0130 minStand tall Breathe deepHow to Keep Fit (& sane;) as a Parent Working From HomeEncore: Episode 31: Are you that parent? Juggling the school, work, and home events? I'm right there with you! 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
2023-09-2031 minStand tall Breathe deepPilates Mat: Truly strengthen your coreEpisode 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...
2023-09-1324 minStand tall Breathe deepHow Coffee Impacts our Health Pt.1Goodbye 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
...
2023-07-3129 minStand tall Breathe deepHow Coffee Impacts our Health Pt2Part 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
2023-07-3120 minStand tall Breathe deepStretching Pt. 2: Get Stronger and Move BetterEpisode 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
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2023-07-2411 minStand tall Breathe deepStatic Stretching: Move Better and Get StrongerMove 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/
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2023-07-1313 minStand tall Breathe deepUnderstanding Leaky Gut SyndromeEpisode 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...
2023-05-2633 minStand tall Breathe deepPsoriatic Arthritic Early Journey Pt. TwoContinued....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?
...
2023-04-2713 minStand tall Breathe deepPsoriatic Arthritis Early Journey Pt. OneI'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...
2023-04-1513 minStand tall Breathe deepKeep your Heart Healthy!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...
2023-03-0419 minStand tall Breathe deepWhat's to ComeHere'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:
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2023-02-2209 minStand tall Breathe deepHow to Make Your Resolutions StickBeing 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
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2023-02-0415 minStand tall Breathe deepSmart Goals, Set yourself up for success!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...
2023-01-1708 minStand tall Breathe deepChoosing a Personal Trainer; What to ask, What to look for?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 m...
2022-12-2909 minStand tall Breathe deepPt.2 Tips to Beat Sugar Cravings during the Holiday FrenzyEpisode 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...
2022-12-2208 minStand tall Breathe deepPt. 1: Tips to Beat Sugar Cravings during the Holiday FrenzyEpisode 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...
2022-12-2212 minStand tall Breathe deep5 Fun Ways to Stay Active During the HolidaysEpisode 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 Ame...
2022-12-0922 minStand tall Breathe deepEncore Episode: Late Night Munchies: Dealing with cravingsEncore 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...
2022-11-0510 minStand tall Breathe deepAvoid the Mid-day Slump; Healthy Food Choices for Busy PeopleEpisode 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...
2022-11-0128 minStand tall Breathe deep5 Tips for Fitness SuccessEpisode 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 B...
2022-10-2723 minStand tall Breathe deepFitness and Healthy Habits: New Program Launch!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. I'm here to guide, support, and empower you on your journey.
If you're enjoying my podcast and find my information inspiring and helpful, please consider hitting the like and subscribe buttons to show your support! Share with your friends and family that you think would benefit from this information.
If you have any fitness-related questions don't hesitate to reach out to me. email me...
2022-07-3116 minStand tall Breathe deep3 Protein Facts Everyone Should KnowEpisode 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
-------This page contains affiliate links. As an Amazon Associate, I earn from...
2022-07-2815 minStand tall Breathe deepEat your Cookie and Stay Fit too!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
...
2022-07-0612 min
Stand tall Breathe deepHow to Preserve Lean Muscle Mass for Women Over 40Episode 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 m...
2022-04-2917 minStand tall Breathe deepThe Benefits of Weight TrainingEpisode 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/
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2022-03-3110 minStand tall Breathe deepI Don't Want to Get "Bulky", Define Bulky?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...
2022-03-2511 minStand tall Breathe deepThey asked I answered... Trainer Q&AHi! 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 i...
2022-02-1113 minStand tall Breathe deep10 Simple Ways to Cut CaloriesEpisode 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...
2022-01-1420 minStand tall Breathe deepPersonalized Online Fitness ProgrammingEpisode 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 ba...
2021-12-0909 minStand tall Breathe deepLifestyle Modifications for Sustainable Weight-lossEpisode 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...
2021-10-2012 minStand tall Breathe deepStructured Fitness Training vs. Random WorkoutsEpisode 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
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2021-10-0405 minStand tall Breathe deepWhat to Look for in a CBD OilThe 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/w...
2021-09-1413 minStand tall Breathe deepRecovery Methods for Mere Mortals & Demi-Gods, Part-TwoEpisode 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.
2021-08-0914 minStand tall Breathe deepRecovery Methods for Mere Mortals & Demi-Gods, Part-OneEpisode 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...
2021-08-0914 minStand tall Breathe deepWhat to know about Virtual Training SessionsEpisode 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...
2021-07-2314 minStand tall Breathe deepWhat 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
2021-07-1215 minStand tall Breathe deepLate Night MunchiesEpisode 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 f...
2021-07-0210 minStand tall Breathe deep5 Tips to Sneak in ExerciseEpisode 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
Web...
2021-06-2211 minStand tall Breathe deepWhy Exercise is Vital for Lymphatic circulationEpisode 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...
2021-06-1611 minStand tall Breathe deepWhat'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!
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2021-06-1111 minStand tall Breathe deepSimple Strategies to Form Healthy HabitsEpisode 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...
2021-06-0212 minStand tall Breathe deepWhen your Motivation gets Sucked into a Black holeEpisode 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
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2021-05-2809 minStand tall Breathe deepEngage 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...
2021-05-2219 minStand tall Breathe deepDon't be a Parched ZombieEpisode 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...
2021-05-1617 minStand tall Breathe deepThe Stroller HunchEpisode 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
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2021-05-0708 minStand tall Breathe deepMuscles That Get No GloryEpisode 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.
2021-05-0412 minStand tall Breathe deepFoam Rolling Tips From a Massage TherapistEpisode 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...
2021-04-3014 minStand tall Breathe deepRecovery Methods for Mere MortalsEpisode 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_o...
2021-04-2313 minStand tall Breathe deepBenefits of Working with a TrainerEpisode 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.
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2021-04-2009 min
Stand tall Breathe deepLifestyle Modifications For Sustainable Weight-lossThis episode is also available as a blog post: http://integrativefitnesstherapy.com/2021/04/01/lifestyle-modifications-for-sustainable-weight-loss/
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2021-04-0907 min