Episode 16: The fitness industry has fast-forwarded light years ahead and online options abound. If you're thinking of hiring a trainer for virtual training sessions, and this is your first time, you are not alone. Listen in to this episode for some guidelines and checklists on what to expect and how to prepare!

Ready to talk about a personalized fitness program and how it can be delivered virtually? Set up a consultation. Click the link below:

https://integrativefitnesstherapy.com/book-a-consultation/?fbclid=IwAR0o7PDLLnv5F4jdXNAiZRzpkS8brOyEaMAgve2u5oMDDvJXwld1R1Ntaus

Check out pre-written programs that may be followed independently or a monthly membership customized to your unique goals

https://www.trainerize.me/profile/corinamiranda/?planID=44718

Thanks for tuning in!

Stand tall, breathe deep!

-Corina

Episode 15: Most people are not familiar with fascia and why fitness peeps love it so much. In this episode, I'll share insightful little nuggets on the fascia, why it's important to know about it and why you should train it intentionally. I'll tell you right here the postures we hold daily play a big role in enhancing fascia health or totally wrecking it. Listen in and then check out my blog post on the subject. Thanks for tuning in! Leave a review and 5 stars to keep me motivated! 

Stand tall, Breathe deep - Corina

Need guidance/support with your fitness & health journey? Schedule a free consultation. Listeners of this podcast will get their first online 60-minute session for $30!

https://square.site/book/LH9P2WTQA5735/integrated-fitness-therapy

Check out my blog post 

http://integrativefitnesstherapy.com/2020/07/15/self-care-healthy-fascia/

This Youtube video on fascia, Nails It

https://youtu.be/T-UsSmD7miI

This science experiment helps us to understand viscosity, various forms of liquid states. Notice the obstruction of the marble through the various states of liquid density. 

https://youtu.be/2Gdxu4XcsbY

Episode 14: In life, we're influenced by what surrounds us; by our loved ones and their opinions, what's on the treat table, etc. These things motivate us to behave in specific ways. Add vacation, family gatherings, life events, and holidays to that mix, and well, it could lead to mindless snacking leaving us with an excess of unwanted weight and riddled with guilt. Stop the sabotage and set yourself up with a game plan that will help you handle these events without losing all your hard work. This episode will share strategic tips to help you succeed in reaching your fitness goals. 

Schedule a Free 30-minute Consultation...mention the Podcast and get your first Virtual Session for $35! 

Explore the link below to get to my blog, pre-written fitness app program, and schedule a consult.

https://linktr.ee/standtallbreathedeep

Episode 13: In this episode, I share tips on how to routinely incorporate fitness into our life by just sprinkling focused movement into our days. When we learn how to stay consistent with our fitness routines it will fit in our life no matter what transitions your going through or how busy work or family life becomes. Fitness can become part of our lifestyle. The more you move the more you WANT to move. 

Set up a free Fitness Consultation: 

https://square.site/book/LH9P2WTQA5735/integrated-fitness-therapy

Website: www.integrativefitnesstherapy.com

Episode 12: This episode is filled with insightful nuggets on how to stay healthy by supporting our lymphatic circulation. 

The lymphatic system is responsible for a healthy immune response, getting rid of toxins and circulating white blood cells. Keeping active is essential in helping the flow of lymph fluid. Vertical exercises, deep breathing, and joint movement are powerful tools in keeping our lymphatic system healthy. 

Book a Free 20-minute consultation with a  supportive and dedicated coach!

https://square.site/book/LH9P2WTQA5735/integrated-fitness-therapy

Lymphatic System Overview

https://www.merckmanuals.com/home/heart-and-blood-vessel-disorders/lymphatic-disorders/overview-of-the-lymphatic-system

Rebounding for Lymph flow

https://www.bellicon.com/us_en/benefits/health-benefits/lymph-and-edema

Diaphragmatic Breathing:

https://youtu.be/BckGYBfN5e0

Episode 11: What I'm all about. Why I'm doing this podcast... listen in to learn about my experience, style of training, and fitness philosophy

Send me your questions or training inquiries at [email protected]!

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

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/