Stand tall Breathe deep

What makes a stretch effective? --Consistency --Proper alignment --Smooth, controlled movements --Focused breathing Muscles adapt to stretching over time, with resistance decreasing after 30 seconds, improving flexibility and reducing pain. However, for lasting change, consistent stretching—at least 10 minutes daily—is key. Long-term benefits, like improved mobility and reduced injury risk, can be seen after about two months. Different lifestyles require different mobility needs. A hairstylist, teacher, and acrobat would each benefit from unique stretches, but optimal alignment is crucial for all. Feeling unsure? Let’s schedule a consultation to create a personalized plan to help you reach your goals! Corina@IntegrativeFitnessTherapy.com . . #betterhealth #fitnessmotivation #stretchdaily #healthyfitness #preventativehealth #health #exercise #personaltraining #healthyhabits #selfcareroutine #activelifestyle #busyprofessional #fitover40 #fitnesstips #fitnessgoals #femaleentrepreneurs . . #

With the start of a new school year comes a fresh start and a return to routine - whether you embrace it or resist it. As we transition into the new season, here are some simple, empowering tips to help you settle into healthy routines and stay on track with ease: -- Create a weekly schedule around your "non-negotiables" such as designated times for physical activities and healthy meal planning. Write it down and keep the schedule visible. -- Check your pantry! Make it a habit to stock your pantry with healthy grab-n-go options. This makes the healthy (or better choice) the accessible choice! -- Manage stress with relaxing routines. What's that for you? Bubble bath? A good book? -- Schedule Screen-Free time. Make a pact that every family member puts away digital devices at a specific time, this encourages outdoor play, time for reading, or family activities. Strong healthy bodies and minds take time. Commit to your health goals but remain flexible. Ready to discuss a fitness plan that is personalized around your unique goals and busy lifestyle? Let's connect! I'd love to support you in your journey to good health! Corina@IntegrativeFitnessTherapy.com . . #betterhealth #healthyhabits #healthierchoices #wellness #onlinefitness #exercisemotivation #fitnessmotivation #preventativehealth #worklifeharmony #workingparents #busyprofessionals #fitover40 #femaleentrepreneurs #latinaownedbusiness Photo by August de Richelieu

How you treat your body today, reveals itself years later. A kind reminder to treat your body with kindness, balance your training with diverse activities, and include self-care rituals that help you replenish. You keep telling yourself you're going to get started with a fitness routine but then work deadlines or family responsibilities push all those goals to the back burner - this is your cue! Get stronger, feel stronger, not only for yourself but for those depending on you. Corina@IntegrativeFitnessTherapy.com https://lnkd.in/ez7uKtXQ . . #betterhealth #preventioniskey #healthyhabits #fitnessmotivation #personaltraining #fitnessplan #selfcare #exercise #wellnessjourney #fitover40 #busyprofessionals #workingparents #smallbusinessbigheart #latinaownedbusiness Photo by Marta Wave

You’ve likely heard that stretching is good for you. Let’s dig a little deeper, pun intended ;). Check out this post for: Guidelines to ensure you get an effective stretch and avoid straining yourself. Contact me to schedule a complementary fitness consultation! Corina@IntegrativeFitnessTherapy.com . #betterhealth #preventioniskey #healthyhabits #wellness #fitness #injuryprevention #fitover40 #fitnessmotivation #fitnessgoals #exercise #stretchingroutine #activelifestyle #personaltrainer https://lnkd.in/eMXW_HNu

Staying hydrated starts from within. When you’re thirsty you’ll probably reach for a tall glass of water, but did you know that approximately 20% of the water in our diet comes from the foods we eat? Here are some fruits and vegetables high in water content: --Melons such as watermelons and honeydew --Strawberries --Pineapple --Oranges --Bell peppers --Celery --Cucumbers So, eat your water;) Corina@IntegrativeFitnessTherapy.com . . #betterhealth #healthylifestyle #fitness #health #wellness #onlinefitnesscoach #fitover40 #preventioniskey #personaltrainer #massagetherapist #busyprofessionals #westchesterny Photo by Arnie Watkins

Ladies in your forties (myself included) has belly fat started to accumulate around your midline all of a sudden? Low estrogen levels along with high levels of other hormones lead to a redistribution of fat from the hips and thighs to your waistline, what's more, when estrogen drops you may experience more intense hunger signals! Low estrogen also tends to increase cortisol, the stress and fat-storage hormone. I know, it feels like you're swimming upstream. The workouts and nutritional choices that maintained your weight once before, no longer work (hair-pulling frustration). Though it's difficult, it's not impossible to lose that stubborn belly fat! With a strategic and sustainable plan and focused dedication, you can attain your goals! Here are 3 things you can do to get rid of stubborn belly fat: 1) Eat a hormone-healthy diet that includes lean protein, good fats, and ample fiber at every meal, portion size matters. 2) Stay active! At least 150 minutes a week of moderate intense aerobics. 3) Get quality sleep. This is when your body repairs and regenerates; balancing hormones and keeping a sharp mind. TIP: explore bedtime rituals you find relaxing; keep your bedroom at a cool temperature; diffuse relaxing essential oils to wind down; wear eye blinders. Add the right guidance and support! Schedule a complementary consultation with me and let's discuss the best training approach for your needs and lifestyle. Give your best, feel your best! Corina@IntegrativeFitnessTherapy.com . . #loseweightnaturally #fitnessmotivation #health #wellness #stayhealthy #onlinefitness #personaltrainer #holisticfitness #healthychoices #fitnessandnutrition #healthylifestyle #fitoverforty #busyprofessionals #womensfitnesscoach Photo by Anna Tarazevich

What lifestyle factors could be contributing to your aches and pains? Awareness, rest, and self-care are crucial allies in feeling strong and agile. Check out my blog post on preventing overuse injuries. I hope you find it helpful! Corina@IntegrativeFitnessTherapy.com . . #fitness #health #wellnesslifestyle #healthylifestyle #selfcare #longevity #alternativetherapies #massagetherapy #betterhealth #fitoverforty #busyprofessionals #workingparents #prioritizeyourhealth https://lnkd.in/eVMB4x2j

Working with a certified trainer sets you up for success by having a trusted resource to help guide you toward your goals systematically. It boils down to this, would you like to sweat for an hour with no structured plan, or would you like to learn a little about your body, optimize your movement, and build lifelong habits? What are your top training goals? Improve your stamina for longer hikes? Build endurance for a race, or just keep up with your toddler? Ready to discuss a personalized and structured plan to help you attain your goals and fit in your busy days? I'd love to help! Contact me to schedule a consultation and get all your questions answered. Corina@IntegrativeFitnessTherapy.com . . #personaltraining #onlinefitness #fitnessmotivation #betterhealth #preventativehealth #preventioniskey #prehab #longevity #fitnesscoach #fitoverforty #busyprofessionals #onlinetrainingprogram #health #fitness

Imagine entering your office knowing you will receive a soothing massage to break up that mid-day stress and stiffness. Take care of your talented staff by helping them reduce stress, relieve tension, and feel valued! Boost overall office morale and thrive together. A 15-minute chair massage offers your staff an invigorating experience during their work day! Some benefits of integrating chair massage into your office culture (great for both workers and employers!): --Decrease aches and pains --Reduce stress and anxiety --Decrease absenteeism --Elevate workplace morale --Increase focus --Improve retention Win-win all around. Consider adding chair massage treatments to your next office event or Employee Appreciation days! Contact me to get started. Corina@IntegrativeFitnessTherapy.com . . #officewellness #workplacewellness #employeeappreciation #chairmassage #healthevent #busyexecutives #busyprofessionals #betterhealth #beatburnout #officemassage #westchesterny #smallbusiness

Massage can be a luxury but at its essence, it's part of taking care of your health. One of the profound benefits of massage is its ability to support a healthy immune system. The lymphatic system is a vital component in the immune system's overall function. The lymphatic system runs alongside the cardiovascular system, with one big difference, it does not have a pump (the cardio system has the heart to pump fluids) to help in circulation. Lymphatic vessels and nodes transport waste out of our body and circulate antibodies, defending the body against the spread of infection. The lymphatic system relies on muscular contractions (exercise/movement) or manual drainage (massage) to circulate throughout the body. The body is truly a marvel! When things aren't working well we get inflamed, tired, and fatigued. Take simple steps today to feel better. Whether that means drinking more water, going for a walk after meals, or simply breathing deeper. And, book a massage soon! At your service, Corina . . #betterhealth #preventioniskey #longevity #healthyhabits #massagetherapy #massagebenefits #selfcare #holisticwellness #wellnesslivinig #fitover40 #busyprofessionals See insights and ads Boost Comment