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Raytchelle Miranda

@raytchelle_

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💡Exercise, nutrition, and psychology
👩🏻‍🎓Ms Exercise & Sport Sciences
🏋🏻‍♀️ NASM CPT & CNC
📍Exercise Physiologist at Pearl Physical Therapy
🇧🇷✈️🇺🇸

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What a journey! Grateful for all the memories and growth!
👩🏻‍🎓Master’s in Exercise & Sport Sciences- Human Performance concentration.✨ #ithacacollege taken in Ithaca College by @raytchelle_

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5 months ago

📍Taughannock Falls, NY
🇧🇷🇮🇳🇮🇷🇺🇸
#taughannockfallsstatepark #taughannockfalls #taughannockfalls #waterfallsny taken in Taughhannock Falls by @raytchelle_

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2 years ago

Exploring Ithaca and its beauty ✨
📍Ithaca Falls & Cascadilla Gorge Trail
#ithaca #ithacaisgorges #exploring #upstatenewyorklife taken in Ithaca Falls by @raytchelle_

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2 years ago

✨ Does your knee bother you?
Check this two exercises you can do to get rid of your knee pain!
You can do these exercises 2-3 times a day!
#kneepain #knee #kneeexercises #kneepainrelief #kneetips #tibialrotation #legworkout #legmobility taken in Curitiba, Brazil by @raytchelle_

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3 years ago

✨Do you spend a lot of time on the computer, cellphone, and/or taking notes? If so, you’re more likely to develop a hunched back posture.
I’m sharing 3 simple movements you can do to help you get a better posture or prevent a hunched back posture. You can do 2 or 3 sets of 10-15 movements and 20-30s holds to stretch the pecs in moderate intensity.
✅If you liked this video, please share it with someone who spends too much time in front of the computer or cellphone!
#hunchedback #hunchedposture #posturecorrection #postureexercises #posturetips #correctiveexercise #nasm #nasmcpt #nasmcnc #performance #work #office #stretching #backproblems #mobility #mobilitytips taken in Curitiba, Brazil by @raytchelle_

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3 years ago

✨ 5 Morning Mobility Movements
Do you wake up sore or stiff? These are some simple movements that can be done anywhere to help you feel loose and ready for the day in less than 20mins!
Try 1-3 sets of 8-10 reps and according to how you feel.
1️⃣Leg Extension
2️⃣Shoulder Flexion
3️⃣Squat to Fold
4️⃣Thread the Needle
5️⃣Cat and Cow

✅Send this to someone who always complain of being sore or stiff in the morning!
#morningmobilityroutine #mobility #mobilityexercises #morningroutine #exercises #exerciseismedicine💪 #workoutroutine #lesspain #healthexercise #nasmcpt #nasm #nasmcnc taken in Curitiba, Brazil by @raytchelle_

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3 years ago

✨ 3 Healthy Habits to Cultivate in 2024
As 2024 begins, many of us have made plans for this year. I have selected 3 healthy habits to share with you guys that may have a meaningful impact on your life if you cultivate them:
📖 Read at least 10 pages of a book each day. I have been reading a lot more at night. I put my phone away one or two hours before bed and get my book. Some days I enjoy reading early morning as well.
🥗Add more fruits and veggies to my meals. Both of them offer great amounts of vitamins and fibers and are of extreme importance to build a strong immune system. I often include fruits alongside with my breakfast and afternoon snack. Veggies can be mixed up with some eggs in the morning and with lunch and dinner.
💧Increase water intake. Our body is composed of more than 60% of water and water is essential to help our system to function properly. Aim for 30ml/kg of water if you don’t exercise. On the other hand, if you do exercise, calculate 50ml/kg. Having a water bottle makes it easier to drink more water throughout the day. You can also breakdown the amounts dividing it by 3. Let’s say you have to drink 3L/day, if you divide it by 3, you can drink 1L of water in the morning, 1L in the afternoon and 1L at night to accomplish your daily amount of water and stay hydrated.
📈It’s important to create healthy habits and track them, so you don’t get lost over the run. Consistency is key.
📝If you want to accomplish healthy goals this year and need help, feel free to send me a message!
#habits #healthyhabits #read #waterintake #healthyfood #veggies #fruits #nasmcertified #nasmcpt #goals #newyearsresolution #performance taken in Curitiba, Brazil by @raytchelle_

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3 years ago

✨Lower Body Mobility Exercises
#mobility #mobilitytraining #mobilityexercise #mobilityroutine #lowerbodyworkout #lowerbodyexercises #gym #gymroutine #viral #gymrat #fyp #mobilityfuncional #gymtips #mobilitytips #dicasdetreino #mobilidade #kneepain #anklepain #legpainrelief #dicasdemobilidade taken in Curitiba, Brazil by @raytchelle_

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3 years ago

✨Mini band lower body exercises that you can do anywhere!
#miniband #minibandworkout #gym #gymmotivation #travel #lifestyle #lowerbody #lowerbodyworkout #kneepain #activelifestyle taken in Curitiba, Brazil by @raytchelle_

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3 years ago

✨Shoulder Mobility - Upper Body movement prep
🗓️Add these exercises to your routine and you’ll notice the difference in shoulder mobility fairly soon. These movements are great to improve shoulder pain and poor posture.
💡Try one set of 10 movements of each movement to start with and then progress to 2-3 sets.
✅I would recommend these movements for at least 2-3x a week.
🤝🏻Send this to someone who struggles with shoulder pain and poor posture!
If you need more tips, don’t hesitate to DM me!
#shouldermobility #shoulderpain #shoulder #posture #postureexercises #posturecorrection #gym #workout #viral #shoulderrelief taken in Curitiba, Brazil by @raytchelle_

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3 years ago

🧘🏻‍♀️ I recently added slow controlled breaths to my morning routine and I have quickly seen so many benefits.
- Anxiety and stress have basically gone away
- Energy levels have increased
- I’m more focused and energized to start the day
- I’m more productive at work
💡Send this video to someone who struggles with anxiety and stress
#breathework #stress #anxiety #morningroutine #productivitytips #lifestyle #fyp #breathing #breathingexercise taken in Curitiba, Brazil by @raytchelle_

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3 years ago

📈Progress isn’t linear!
💡Consistency is key
🛑Do not let your inner voice win against you.
Take care of your body and mind as much as you can.
#workout #workoutmotivation #viral #lifestyle #gym #gymmotivation #fyp #success #mindset #academia #academiafeminina taken in Curitiba, Brazil by @raytchelle_

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3 years ago