Marina Muraskins

''Everything is terrible; it hurts everywhere. I cannot bear it anymore. I would like to start, but I have no idea what to do. I am interested in personal training with you.'' Then a story about a tough life follows. Usually it's a long story.

Everything is fine after we discussed the terms and conditions. Now we are deciding when to start and how to prepare. Then something happens, an insurmountable obstacle, no time, no money, etc.

I realize that at this stage people cannot be helped in any way. This isn't about money, time, or a thousand other things.

There is a point to priorities, and more often, the point is that a person is satisfied with everything.

Even in their infirmities, people can find profit. Some people enjoy being pathetic, fragile snowflakes. They will always claim they cannot.

Most of them will live their lives like this, not knowing that it was possible to live without pain, in a more functional and beautiful body.

However, there is another part, those who, over time, will ask: ''help me, I can't do this anymore. '' - and I will help, because they want my help and they really need it.

My job involves teaching cycle classes. I would never teach cycling again if I could, and not because I dislike it. 😁I feel an endorphin rush afterwards, but since I'm a biomechanics coach, I want to say no.

It's not surprising that many people like it, since they think that it is an excellent way to improve their cardiovascular fitness, endurance and lose weight, and it's fun...

As you workout, you feel positive about what you're doing, but I see how some people in the class are feeding their dysfunctions. ♾
Hips, spine, and knees stuck in flexion. I see how knees bow in or out.

🙃If you continue down this path, you might run into the following problems:
Back pain, knee pain, pain between the shoulder blades, shoulders pain, groin pain.

In the end, you will lose weight - I guarantee it, but if you have a calorie deficit, you will lose weight just by lying on a sofa. Your cardio will improve if you attend class on a regular basis.

Hopefully, I'm positive enough. 😊While I don't want anyone to completely stop training, if cycle class is the only type of training you like, it is better than nothing. Just keep going until your body says you can't go on.

If you could achieve the same goals by performing and improving your fundamental movements, what the body was designed to do, what would you say? During the evolution process, our bodies adapted to this, so why don't you improve your basic functions?

“Properly performed exercises derived from our primary movement patterns can be utilized to build cardiovascular fitness, strength, mobility, and a visually pleasing physique.”

Are you feeding your dysfunctions or looking for solutions? Here we are and now officially

https://www.instagram.com/reel/CWvniEcIEtX/?utm_medium=copy_link

Watch this reel by marina_muraskins on Instagram marina_muraskins • Original Audio

Training after pregnancy, my note for women only 😄
I need to encourage people to exercises, but when I hear that someone come to my class in a short time postpartum, I need to ask this person to leave the class. I feel like a devil 😼after that, but I have a reason.

During pregnancy, your body changed a lot. Can you go straight away to fitness which is designed for the average healthy person? Nope.

🙌🏼The list of short steps on how to back in shape after pregnancy and where to start:
🌱Take your time for the first 6 weeks, rest and relax. 🙌🏼After this period you can start to exercise (attention, always ask your doctor advice, some women need to wait a bit longer).

I recommend:
✅restore the pelvis, hip joints and lower back stability, breathing practices. ✅You will need to restore thoracic mobility, your thoracic spine was not able to move properly at least four last months of pregnancy. ✅Restore your abdominal work with simple functional movements, by the way, breathing work will be helpful to return a flat belly.

Be kind to yourself, if you organized everything properly you will get a flat stomach, avoid organs prolapse and back pain of course. 🔆You will live a healthy life and enjoy your movements.

You will need up to six months to return your body to prepregnant physiology. Deadlift and crunches can wait. 😉

Between left and right photos is only 11 training sessions, based on mobility and functional training.
You can see not only postural changes - you can see the absolutely different quality of motions and life. It is not easy to keep going when movement is not enjoyable, but Melissa overcomes this stage.

I can see her improvements each session. She moves more freely and enjoys the training now.

Mobility training was in the first place last two months and it's time to move forward to functional strength and endurance. 🏃🏾‍♀️
The third month of the training started, a little bit more effort and we can see the final result of 12 weeks. 😀

Never give up. Give yourself a chance, keep going.

The first month is difficult.
The second month will bring the first visible changes.
The third month will turn your life 180 degrees. 🏆

How to correct a bulging belly for a photo? 😉Turn the pelvis forward a little and you're done. The effect is only for the photo, but I know how to keep it for life.

➡️Lumbar lordosis: the chest falls backwards, the pelvis falls forward, resulting in compression of the lumbar spine. ➡️Some muscles are overstretched, other muscles are overloaded. ➡️Constantly sucking in your abdomen will cause pain in your cervical spine and lower back.
What to do?
✅The secret of a flat belly is the synergy work of the pelvic floor, the diaphragm and the transverse abdominal muscles.
Most people with hyperhidrosis have a lack of mobility in the thoracic spine. The rib cage is rigid, intra-abdominal pressure goes down and forward. The situation can be improved by work on the mobility of the thoracic spine, costal breathing and work to relax the diaphragm.
🗝This Sunday I will give a small class of hypopressive training. What is hypopressive training? An innovative training system based on the technique of hypopressive exercises, myofascial and neurodynamic techniques. Training without pressure or straining reduces pressure on the abdominal wall and pelvic floor. 💫My waist volume decrease by four centimetres during 7 hours workshop.
Expected training results: improved posture, improved breathing, reduced back pain, improved breathing, improved sexual function, improved central nervous system performance, and injury prevention. 🔆his class will be free of charge. 🔆The number of places is limited. 🔆DM for more info.

Do you think it's good for women to use hormonal implants⁉️
Women use this implant for next reasons:
1. to prevent pregnancy;
2. to alleviate the pain of menstruation.
3. painful period with heavy bleeding

The common side effects:
▪️irregular periods or no periods
▪️weight gain
▪️headaches
▪️acne
▪️breast tenderness
▪️depression anxiety.

My clients who used hormonal implants got at least one, if not all, of these side effects.

This is horrifying me!

The pain indicates that something is wrong.

The pain could be caused by a change in your pelvic position, which can be corrected with manual techniques (osteopathic) and exercises.

Endometriosis and myoma are two conditions that can cause pain and excessive bleeding; both can be successfully treated.

Hide these problems with the implant - it's the same as closing your eyes in front of a nearing train.

It is natural for women to have a menstrual flow.

It should not be painful and be more than 7 days. If it does not, the reason must be determined.

Exercises and nutrition two of the more ecologic to reduce the problems and even get rid of them. As a coach, I had a successful case when my client gets rid of the pain which was following her for long years through the work with pelvic position and hip mobility.

What do you think about it? What is the best for yourself, your wife if you are a man or your daughter if you are a parent?

The lower belly is bulging, or the fat around the waist refuses to disappear. 🤨
So many women complain about this problem. This is one of the most frequent requests.

Let's start simple with a bulging belly. Even for slim and fit women, this happens quite often.

Possible reasons:
1. An excessive curve of the lower back or hyperlordosis. This is a common disorder of posture caused by a violation of the position of the pelvis and thoracic region to each other.

2. Dysfunction of the hip joints.

3. Weakness of the pelvic floor muscles, organs omission.

4. Abdominal breathing.

5. Excessive intra-abdominal pressure.

6. Intestine problems (constipation, bloating). I recommend paying attention to that area as it can be a health condition when you need to see your doctor.

7. Lack of stability of the lumbar spine will lead to everything that can cause hyperlordosis.

This point may be one of the explanations for the increased layer of fat around the waist with normal body weight. The body strengthens what needs support.

8. Functional weakness of abdominal muscles. Dysfunction of body functionality.

What to do: improve the mobility of the hip joints, learn the skill of stabilizing the lower back, improve the mobility of the thoracic spine, improve the glute function.

Have you faced such a problem? Did you manage to solve it?

Are burpees necessary for you? 🙂 Burpee is one of the most difficult functional exercises, which for some reason are often loved by beginners who need to lose weight. A complete exercise includes: forward bent, deep squat, push-up and vertical jump. To perform this exercise correctly and to get the maximum benefit, you need to be able to bend over, squat, push up correctly, and with good body coordination.  You must have the skill to stabilize your lower back and have good joint mobility. Can you give yourself a good mark for each of these elements? If not, learn how to do each movement separately first. I like this exercise for intense training, but only in its safer version: the burpee predator. The lever in this version is decreased and jump back to the quadruped position instead of a plank, that thereby reducing the loading on the lumbar spine.  I am inclined to believe that if your goal is a fat-burning, then it is better to replace burpee with active walking uphill. It is safer and you definitely can burn more calories during 15 min walk than doing burpees for 5 minutes.  video @muscleandmotion #notforbegginers #burpees #functionaltraining #functionaltraining #advancedlevelworkout

Thanks God its finally Friday 😆😅🎉😃💁‍♀️
I don't know what makes me feel more tired this week: or get-up so early everyday 😆 My favorite thing about : I don't need to drive to my workplace, I just need to get out of my bed 😆😅

What do you think about my "no coffee challenge?" 😅I stop for now. I have another big challenge🤪: homeschooling for 3 kids. Maybe it is an excuse, but for me, it is too hard.
I choose another way. I started to control my water consumption and restrict my coffee up to 🤏one cup a day. I think this is good to compromise. I also was trying to find any science-based about the negative coffee impact and after reading a dozen articles I found a lot of confirmations about the positive impact of coffee on the health. 😜☕

Up to three cups of ☕may help to prevent several chronic diseases, including type 2 diabetes mellitus and liver disease. I found a study about positive caffeine impact on 👉 fat loss, antioxidative effect of coffee.

👉Some groups of people should be careful with caffeine: for example with a tendency to form kidney stones. People with cardiovascular disease. People with hypertension, children, adolescents, and the elderly, may be more vulnerable to the adverse effects of caffeine...

"All things are poison, and nothing is without poison, the dosage alone makes it so a thing is not a poison."

PS. I did researches only for natural coffee, not instant.💁‍♀️

🤐 I still believe that coffee will impact on your breast size 🤏😅 I think it is happens with me, but I'm not sure, as coffee became into my life in same time with fitness 😂 what should I blame?

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This photo was taken this day 12 years ago and the brightest accessory on me (a sling) the reason why I joining fitness, not immediately, but after a year of using it. 🤯 The reason came from the sling for a child, which I preferred Instead of a stroller.

What happened to me? I was automatically lifting one shoulder to my ear, and when the child grew older I began to lift the hip from the opposite side, my muscle and ligaments were under constant load and one day I simply could not turn my head.😱

It is mostly a female problem because we often carry the bag on one side.

Have you been experiencing pain in the neck and upper back region? 😩

😃I was lucky and I met a competent specialist and I am very grateful for those first steps in fitness that I took thanks to her. 🙏
Later on, I did some mistakes on my own during my initial stages of training and pain came back periodically, but after a while, I found the right path and for years. 🤓
💁‍♀️ I can move safely and know how to handle my body. It is the reason why I came to fitness and it is the reason why I'm passionate about functional fitness and effective movements🤸‍♀️

What is your reason for fitness journey?

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Do you know that feeling, when you know the right way, but doing everything completely differently? Some news about me and water... I drink only 900ml per day 😅 half during training, but I need 1500 ml at least.
Everything because I'm lazy to do it. 🤦‍♀️ Unbelievable. Another one cup of coffee, and one more, and tea, and fruit. Yes, of course, it is not a question of survival, but it is how are you look, how do you feel. We need fresh water for our skin, for our tissue.
Some people confuse thirst with hunger and it is why they are overeating regularly.
The water:
✅Transfers hormones and nutrients to the cells
✅Removes metabolic waste from the body
✅Protects our joints,
regulates pressure
⚪⚪⚪etc

Is anyone have the same problem? I start 28 days without coffee challenge... again... Only pure water 😉

It never was enough for me, I never done photos before and after to compare me with meself.
I was not enough good for myself for a years.
I was not happy with my waist, even when it 56 cm.
I was not happy with gluteus shape.
😅 Now I'm think absolutely different - finally it is enough. I finally can accept my body, but it doesn't mean that I don't care how I'm look like.
I care about myself and I like to do that. And you know the most visible difference you can see on first picture which have been taken in June 2011 and today, I can't actually compare any otherer year after 2011 and today becouse I was pretty same all the time.