Stop guessing if cardio before or after workout is right for you. Get clear answers on your cardio routine from a kinesiologist.Everyone seems to have an opinion on cardio advice, leaving most people confused about the best approach. Whether you are wondering if you should jump on the stairmaster or spin bike, or if your cardio routine needs to happen before or after weight training, this video clarifies the confusion. As a personal trainer and kinesiologist, I break down the science so you can stop second-guessing your gym sessions.This guide is for anyone tired of conflicting workout tips and looking for evidence-based clarity. We cover the optimal timing for your training and which machines actually matter for your goals. By the end of this episode, you will have a concrete plan for integrating cardio before or after workout sessions effectively without sabotaging your progress.Subscribe for weekly fitness science breakdowns, and comment below with your biggest struggle when it comes to cardio timing.

Learn effective core bracing techniques to stabilize your spine and maintain proper exercise form during every workout. Stop risking injury and start lifting with confidence.This guide explains how to properly engage your abdominal muscles to provide the spinal protection needed for heavy lifting and daily movement. Whether you are a beginner or looking to refine your technique, these methods ensure your midsection remains braced and secure throughout your training sessions.I demonstrate practical exercises on the floor and show you exactly where to place your hands or use props to feel the correct muscle activation. By mastering these core bracing techniques, you create a rigid cylinder around your spine, which is essential for safe lifting form and long-term joint health. Implementing these core stability exercises will help you minimize back pain and maximize your strength output.Subscribe for weekly fitness technique breakdowns, and let me know in the comments: do you struggle more with bracing during squats or overhead movements?

This video explains the importance of "intra abdominal pressure" for protecting the spine during "weightlifting". Proper "breathing" techniques are crucial for generating this pressure, and failing to do so can lead to serious injury and "low back pain". Understanding the connection between your breath and "core strength" is essential for "safety" and overall wellness in your fitness journey.

0:00 — Why Breathing Matters for Heavy Lifts
0:28 — The Soda Can Analogy (What Is Intra-Abdominal Pressure?)
3:05 — The Price of Compound Lifts (Why Your Spine Needs IAP)
4:29 — Force Leaks, Compression & Injury Risks
6:28 — How to Breathe During a Lift (Step-by-Step)
10:40 — Kinesiologist POV & What's Coming Next Week

Welcome back to Roam Daily! Today, we're doing a deep dive into diaphragmatic breathing, explaining its importance and how to practice it daily.

These deep breathing exercises, often called belly breathing, are essential for overall wellness. This video provides a detailed guide on proper breathing techniques for relaxation and mindful breathing.

0:00 What Is Diaphragmatic Breathing?1:38 Why Your Body Is Stuck in Tension2:16 What Rehab Taught Me About Breathing4:09 How to Actually Do It (Step-by-Step)5:09 The Anxiety & Mental Health Connection6:16 Real-Life Uses: Gym, Pain & Panic

This episode is little more personal than the others... Six months ago, I shared my journey in a video about why I'd been silent for four years. Back in 2021, I was thriving with my personal trainer business and working as a kinesiologist, building a significant influencer income through online programs and merchandise. This video revisits that period, reflecting on my career growth and the career change that led to a sabbatical from social media.
And what about present day ? My fitness motivation is still a mess, my workout consistency is non-existent, and I'm turning 30 in August with a body I'm not happy with.
This is your sign that you're not alone in your female fitness journey because even your kinesiologist is struggling.In this episode I'm giving you the unfiltered 6-month update nobody asked for but everyone needs to hear.
We're talking fitness burnout, working a full-time job you don't care about, biting off more than you can chew, and what actually happens when you try to be that girl and fall flat on your face. If you've ever felt like you can't keep up with your own fitness goals... this one's for you <3

If you're looking for sustainable fat loss without the stress of calorie counting, this video is for you. As a kinesiologist and personal trainer, I break down how to achieve healthy fat loss by understanding your body's energy expenditure. Learn practical weight loss tips and healthy habits to create a healthy lifestyle that lasts. 💪

Chapters:

00:00 Stop Fearing Calories

00:43 Unrelated rant: My Studio Setup Fail

02:07 What a Calorie Actually Is

02:52 BMR: Your Baseline (Why Undereating Backfires)

04:54 TDEE: The Number That Actually Matters

07:14 The 4 Components of Fat Loss (What Actually Moves the Needle)

12:01 How to Actually Apply This (Tracking, Protein, Consistency)

Are you consistently showing up to the gym but feeling like your body and strength are stuck in a rut? In this episode, we tackle why your efforts might not be yielding the muscle growth you desire, even with consistent weight training. As a kinesiologist, I break down the crucial concept of progressive overload to help you achieve new levels of strength and overall fitness. Tune in to learn how to properly implement this technique and finally see the changes you've been working for! 💪

In this episode:

✔ What progressive overload actually is (and why your body is designed to resist it)

✔ The rep ranges for strength, hypertrophy, and muscular endurance — and which one you should be in

✔ How to track your lifts to guarantee you're progressing

✔ Why form is non-negotiable before you add weight

✔ Time under tension: the underrated method that builds muscle without going heavier

✔ The power of the pause — and why beginners especially need this

Whether you're brand new to the gym or you've been lifting for a while with zero results, this episode will show you how to build muscle the smart way.

Kinesiologist & Personal Trainer. No fluff, no BS — just evidence-based fitness tips made for women.

00:00 Why You're Not Growing

00:31 What Is Progressive Overload?

01:50 Strength, Hypertrophy & Endurance & Rep Ranges Breakdown

03:06 How to Track & Increase Weight

05:23 Why Form Always Comes First

06:45 Beyond Just Adding Weight

07:33 Time Under Tension Explained

10:48 The Power of the Pause

13:10 Final Thoughts

How often should you train a muscle to build muscle and grow your glutes? In this episode of Roam Daily, Romi Day breaks down the science behind the 72-hour recovery window, muscle protein synthesis, and the 3-Day Rule for muscle growth.

Many women think more gym days equals faster results — but training a muscle too often can actually slow your progress.

In this episode, we cover:

• The science of muscle recovery and protein synthesis
• Why 72 hours is the optimal window for muscle growth
• How beginners should design their first workout program
• The easiest way to structure your routine around a busy schedule
• When to shift your training to be glute-focused

Chapters

0:00 Intro: The 3-Day Rule
2:04 The Science of Muscle Recovery
3:43 Why 72 Hours Is the Magic Number
6:51 Beginner Program Design
18:51 3 Ways to Fit It Into Your Schedule
25:06 When to Go Glute-Dominant
27:37 Cardio + What’s Next