Episode 6: Moms, and Dads, you know exactly what I mean. In this episode, I'll share useful tips on how to maintain good posture while pushing that cute little baby around. Awareness and a few adjustments go a long way in helping to circumvent neck and shoulder tension. Tune in and learn how to optimize your posture. 

This episode is also a blog post. Check it out at www.integrativefitnesstherapy.com

Stand tall, Breathe deep- Corina

Episode 5: Most people focus on training their superficial muscles first and neglect the deeper postural muscles. In this episode, I'll go over a few forgotten muscles that get repetitively beat up with modern-day technology usage. Get some valuable insights and simple tips to relieve these muscles. A little insight and proactive care are all it takes to circumvent chronic tension and pain.

Need guidance and support in your fitness journey? Head to my website to learn more about my training style and experience.

Check out the links here for stretches and more specific info. 

Learn more from this guy, I'm a huge fan. He really breaks it down. Biceps Stretch....

https://youtu.be/_e1hQUxTAHc

Stretch your Pectoralis Minor!

https://youtu.be/SV7l1sfEmO0

Serratus Anterior

https://youtu.be/VCPp1DUypo0

Episode 4: Foam Rolling is a cheap and effective add-on to your fitness routine that can positively enhance your health! This episode will review; What it's used for? Why do it? And specific techniques to get the most out of your FR routine!

Stay tuned I will be recording a follow-along FR tutorial on my website.

This episode is based on my blog post under the same name; Check it out at:

www.integrativefitnesstherapy.com

Check out the related sites below for more info on Foam Rolling

https://www.hss.edu/newsroom_metzl-foam-roller-relieve-muscle-pain.asp

https://vimeo.com/458176767

The effects of self-myofascial release using a foam roller or roller massager on joint range of motion, muscle recovery, and performance. International Journal of Sports Physical Therapy, November 2015. "SMR with a foam roller or roller massager appears to have short-term effects on increasing joint range of motion without negatively effecting muscle performance and may attenuate decrements in muscle performance and DOMs after intense bouts of exercise. Short bouts off SMR prior to exercise do not appear to effect muscle performance." --

Episode 3 This episode will review effective and super accessible post-exercise recovery methods that don't require outlandish equipment or pricey services. The game-changer is intent and learning proper techniques. If you are overwhelmed with all the fitness info out there and struggling to adopt a healthy lifestyle, this podcast is for you. 

Standfor Study: https: //news.stanford.edu/2014/04/24/walking-vs-sitting-042414/

Walking and Sleep Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5093382/

Fascia Review Post: https://integrativefitnesstherapy.com/2020/07/15/tuck-jump-and-foam-roll-your-fascia/

Foam Roll Study: https://www.researchgate.net/publication/269482088_Effectiveness_of_Myofascial_Release_Therapies_on_Physical_Performance_Measurements_A_Systematic_Review

Contrast Water Therapy: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0062356

Episode 2: Thinking about working with a Personal Trainer? This episode will give you valuable information on the benefits of working with a trainer and what you need to know on your trainer search. Check out my blog post on the topic at integrativefitnesstherapy.com. Schedule a free 20-minute consultation, copy and paste:  https://square.site/book/LH9P2WTQA5735/integrated-fitness-therapy.